Sugar sau da yawa ana yiwa lakabi da Makiya a cikin abinci mai gina jiki na zamani - wanda ake zargi da nauyin nauyi, kumburi, ciwon sukari, da sauransu. Amma gaskiyar ita ce: jikinmu yana buƙatar sukari. Sugar shine muhimmin man fetur ga tsokoki, kwakwalwa, da makamashin salula. Wannan cikakken jagorar ciwon sukari zai taimaka muku mafi fahimta da kewaya zaɓuɓɓuka daban-daban da ke akwai don sa rayuwa ta zaƙi.
Matsalar ba sugar kanta, amma dangantakarmu da ita, da irin sukari mu cinye da kuma yadda yake shafar mu metabolism.
Wannan jagorar zai taimaka muku fahimtar:
- Bambanci tsakanin sukari na gama gari da madadin sukari mafi wayo
- Yadda kowane zaɓi ke tasiri jini sugar da kuma matakan insulin
- Wadanne kayan zaki ne hakori-friendly, low-glycemic, ko ma aiki domin kuzari da lafiyar kwakwalwa
Bari mu karya shi, kuma a ƙarshen wannan Cikakken Jagoran Sugar, duba tebur tare da taƙaitaccen bayani game da kowane nau'in sukari.
1. Sukari da Aka Saba
Sugar Tebu (Sucrose)
- Haɗin: Glucose + Fructose
- Sanadin m spikes a cikin sukarin jini da insulin, wato, yana da babban ma'aunin glycemic
- Akwai ko'ina, don haka za ku iya samun shi ko da yaushe
- Yana inganta kumburi da rubewar hakori
Wannan shine sukari da ake samu a yawancin abincin da aka sarrafa. kuma shine tushen kwatanta don zaƙi. Yana ba da sauri makamashi, amma kuma take kaiwa zuwa ga saba sake zagayowar na ciwon sukari → hadarin makamashi → sha'awar.
Glucose (Dextrose)
- Yana da monosaccharide, glucose mai tsabta, wanda ke shirye don a sha shi nan da nan ba tare da jikinka yana buƙatar karya shi ba.
- An sha da sauri sosai
- Zai iya zama da amfani ga nan take makamashi (misali, lokacin motsa jiki)
- Amma dalilai ko da sauri sukarin jini spikes fiye da tebur sugar saboda girman glycemic index.
Yana da kyau ga 'yan wasa - ba manufa don amfanin yau da kullum ba.
Fructose
- Yana da ƙarancin glycemic index, wanda zai iya zama yaudara
- Yawan cin abinci na iya haɓaka triglycerides da uric acid, kuma yana haifar da rashin haƙuri a cikin wasu mutane
- Yana inganta rubewar hakori
Ba shi da kyau a matsayin mai zaki da kansa, saboda yana da yawan adadin kuzari, don haka yana da kyau a cinye shi daga dukan 'ya'yan itace, wanda ya ƙunshi wasu kayan abinci masu yawa.
Ruwan Kwakwa
- An samar da shi daga tushen furen dabino na kwakwa
- Ba shi da ɗan daɗi fiye da sukari na tebur
- Ya ƙunshi galibin sucrose
- Ya ƙunshi ƙananan adadin inulin (prebiotic fiber) wanda ke taimakawa rage ma'aunin glycemic
- Ƙarancin tasirin glycemic, ya danganta da ma'aunin
- Ana samunsa cikin sauƙi
Ba wai kawai sukari ne mai lafiya don amfani da shi a kullum ba, amma yana da lafiya kuma bai fi sukari na yau da kullun kyau ba.
Gwada mana Pudin kwakwa tare da girke-girke na rasberi da chia, yana da daɗi kuma an ƙara masa sukari na kwakwa.
Amai
- Mafi daɗi fiye da sukari → yana ba ku damar amfani da ƙasa da haka
- Sugars sun riga sun zama masu sauƙi, suna ɗaukar sauri
- Yana iya samun matsakaicin GI, ya danganta da nau'in
- Ya ƙunshi ainihin mahaɗan halittu masu aiki: enzymes (invertase, glucose oxidase), mahaɗan phenolic da flavonoids, ƙananan ayyukan antioxidant da antimicrobial
Zuma tana da fa'idodi fiye da ƙara dandano, amma har yanzu tana da yawan kalori da sukari kyauta, don haka ya kamata a sha ta daidai gwargwado. Bugu da ƙari, kaddarorin rayuwa na zuma suna ɓacewa idan aka dumama su, wanda hakan ke sa ta zama ƙasa da amfani a girke-girke da suka haɗa da dumama. Ta fi lafiya fiye da amfani da sukari na tebur.
Gwada mana Cashew-Peach girke-girken kirim, yana da daɗi kuma an yi masa zaki da zuma.
2. Giyayen Sugar Na Halitta (Mafi Kyawun Masu Zaki na Yau da Kullum)
Erythritol
- Barasa sukari na halitta (daga 'ya'yan itatuwa, zuma, da sauransu)
- Kalori sifili
- Babu sakamako ciwon sukari ko insulin
- Shi ne mafi alhẽri ga hakora, shi ba ya inganta lalacewar hakori
- Ba ya caramelize lokacin zafi
Wannan babban zaɓi ne a matsayin mai zaki na yau da kullum, yana da kyau ga kofi, shayi, smoothies, kayan zaki mai sanyi. Ba shi da daɗi fiye da sukari.
Erythritol + Stevia (1: 1 Mix)
- Zaƙi iri ɗaya kamar sukari → Sauƙaƙan canji
- marasa kalori kuma baya shafar matakan sukari na jini
- Yana da ɗan ɗanɗano kaɗan saboda stevia
Cikakke don rage yawan ciwon sukari ba tare da canza ma'auni a cikin girke-girke ba. Babban zaɓi don amfanin yau da kullun.
Xylitol
- sugar barasa (daga tsire-tsire kamar masara Organic)
- Zaƙi iri ɗaya kamar sukari
- taimaka remineralize hakora 🦷
- Zai iya zama laxative a cikin adadi mai yawa
- Haɗari ga karnuka - ko da ƙananan kuɗi na iya zama m
- Low kalori da low glycemic index
Madalla don amfani yau da kullun a cikin ƙananan kuɗi. Da fatan za a kiyaye shi daga dabbobinku!
3. Sukari Masu Aiki (Tallafin Makamashi Mai Wayo)
Wadannan sugars kar kawai zakiyi - su ne ma'auni masu ƙarfi waɗanda zasu iya tallafawa ƙarfin ƙarfi, aikin fahimi, ko ma'auni na narkewa.
Isomaltulose
- Glucose + Fructose (daidai da sukari na yau da kullun, amma tare da alaƙa daban-daban tsakanin waɗannan monosaccharides, wanda ke sa ya yi saurin narkewa).
- Narkewa a hankali → barga, makamashi mai dorewa
- Ba ya haifar da manyan spikes na insulin
- Abokin haƙori
- Dan kadan mai dadi fiye da sukari
Kyakkyawan zaɓi don yin burodi da kuma zaƙi abubuwan sha.
D-ribose
- Tsarin ginin halitta don makamashin salula (ATP)
- Ba ya shafar matakan sukari na jini
- Yana iya zama laxative a cikin manyan allurai
- Zai iya taimakawa fada gajiya
- Yana iya ɗan rage sukarin jini lokacin da aka sha da yawa
Kamar yadda ba shi da dadi sosai kuma yana da tasirin laxative kuma yana rage yawan glucose na jini a cikin adadi mai yawa, bai dace da amfani da shi azaman mai zaki na yau da kullun ba, amma a matsayin ƙari mai ƙarfi. abubuwan sha na wasanni da kari na farfadowa. Gaskiya mai ban sha'awa ita ce ƙungiyar Jamus ta yi amfani da ita a lokacin gasar cin kofin duniya ta 2014 (ciki har da lokacin shahararren wasan 7-1 da Brazil).
D-Galactose
- Ana samun shi daga sukarin madara
- Ya bada makamashin kwakwalwa
- Ya dace da mutanen da ke da rashin haƙuri na lactose ko fructose
- Kasa da zaki fiye da sukari
- Ba ya haifar da manyan spikes na insulin
Ana iya amfani da shi a cikin abubuwan sha ko sha da teaspoon a tsakanin abinci, musamman lokacin da kwakwalwa ke buƙatar ɗan taimako.
D-Tagatose
- Low-kalori, tasiri mai ƙarancin insulin da kuma prebiotic!
- Daga sukarin madara, ana samun su a cikin zuma da madara
- Ya dace da mutanen da ke da rashin haƙuri na lactose ko fructose
- Zai iya zama mai laushi mai laushi a cikin adadi mai yawa
- Dan kadan ya fi sukari dadi
Yana da kyau don abubuwan sha masu daɗi da girke-girke na yau da kullun, mafi lafiya da kayan zaki mai aiki.
trehalose
- Tushen glucose mai tsabta tare da a matsakaicin tasirin insulin (glucose + glucose)
- Samu daga namomin kaza, yeasts, shuka sitaci
- Baya ja danshi (mai amfani ga rubutu a girke-girke)
- Shin ba launin ruwan kasa ko caramelize
Madalla da glazes, sorbets, yin burodi, da ice cream - yana ƙara kirim mai tsami kuma yana ƙara rayuwar rayuwa.
Kalli bidiyo game da irin waɗannan nau'ikan sukari a ƙasa. Idan ba ku jin Turanci, an bayyana abubuwan da ke cikin bidiyon a cikin wannan Cikakken Jagoran Sugar.
Tunani Na Ƙarshe: Manufar Ba don Guji Zaƙi ba
Makullin ba shine cire sukari gaba daya ba -
amma ku zabi sukari da hankali. Mun ƙirƙiri wannan cikakken jagorar ciwon sukari don taimaka muku fahimtar zaɓinku kuma kuyi mafi kyawun zaɓi a gare ku.
Jikin ku tsara don amfani da sukari - musamman don aikin kwakwalwa da kuzari.
Amma ta zabi mafi barga, haƙori-friendly, da kuma metabolism daidaita sweeteners, za ku iya guje wa rushewar makamashi, kare haƙoran ku da kuma tallafawa ma'auni na rayuwa da hormonal, musamman ma idan kuna da ciwon sukari.
Duba abubuwan mu akan nau'in 1 ciwon sukari kuma rubuta 2 ciwon sukari.
Hakanan muna da tebur tare da taƙaitawa da ƙayyadaddun abubuwan da ke cikin cikakken jagorar masu ciwon sukari:
