Ka kula da wadannan Sneaky Sources of Sugar
Sugar yana ko'ina a cikin babban kantin sayar da ku! Yana da kyau a cikin abinci mai yawa, irin su hatsi, da wuri, cookies da kuma alewa. Amma har ila yau yana ɗaura a ƙarƙashin wasu sunaye daban-daban a cikin samfurori da ba za a iya ɗauka ba. Abincin da ba sa da kyau, irin su gwangwani da kuma spaghetti miya zai iya zama nauyi akan sukari.
Ko da yake sukari da wasu masu sauƙin carbohydrates zasu iya taka rawar jiki a cikin cin abinci mai ciwon sukari mai kyau , asarar sukari na iya cinyewa da kayan dabarun abinci mai kyau.
Ƙungiyar Zuciya ta Amirka ta ba da shawarar iyakance sugars da aka kara zuwa teaspoons 6 a rana don mata; 9 ga mutane. Don sanya wannan cikin sharuddan grams, tuna wannan: teaspoon daya na sukari na sukari yana da sukari 4 grams. Don haka zaka iya ganin yadda sauƙi ke ƙarawa.
Ka'idodin abubuwan gina jiki akan abubuwan abinci ba ya bambanta tsakanin ƙarawa da sukari. (Sakamakon halittu shine irin abinda ke faruwa, a, a cikin abinci, irin su lactose a cikin kayayyakin kiwo ko fructose a cikin 'ya'yan itace.) Saboda haka don gano ko abinci yana da sukari da aka kara da shi, kana buƙatar duba Ƙananan ƙara ƙasa da lakabin a cikin jerin sifofin.
Lokacin da kake duba cikin jerin, tabbatar da cewa ka ci gaba da tafiya, ko da idan ka samo nau'in sukari daya. Yawancin samfurori suna da nau'in sukari guda uku ko fiye da su!
Sunayen Sugar
Sugar yana tafiya incognito ƙarƙashin sunayen daban daban. Ga wasu sunaye mafi yawan suna:
- tebur sugar
- Brown sugar
- sukari
- agave
- molasses
- cane sugar
- masarar masara
- sorghum
- zuma
- Maple syrup
- ruwan 'ya'yan itace mai da hankali
- high fructose masara syrup
- gwoza sugar
- ruwan 'ya'yan itace da zazzafa
Ƙananan Sunaye na Sugar
Amma sai zai iya samun dan kadan tricky. Akwai wasu sugars wanda bazai kasance kalmomi da ka gane ba. Wadannan sau da yawa sun ƙare a "-yes" kamar su sucrose (tebur sugar).
Sauran "-ma" irin sukari ne:
- glucose (aka dextrose)
- lactose
- maltose
- fructose
Abin da ya sani game da Sugar Alcohols
Ko da mafi sneaky ne "-ols" wanda su ne m sukari alcohols. Wannan yana nufin, yayin da ba su da adadin adadin kuzari ko carbohydrates na sukari na yau da kullum, suna iya shafar lafiyar ku. Wasu mutane suna da wahala a lokacin da zazzage sukari na sukari kuma zasu iya fuskanci matsalolin GI, kamar maganin jini da kuma zawo. Yawancin ginsunan da ba su da sukari da sukari da sauran kayan "marasa cin sukari" suna da sukari a ciki. Wasu mutane sun fita don abinci ba tare da sukari ba don rage su a kan kara sugars. Amma ka kula: idan yana da carbohydrates kana buƙatar ƙidaya (wanda shine lamarin a cikin abincin mai ciwon sukari), san cewa ko da abinci maras sugar ba zai iya samun irin wannan carbohydrate zuwa hanyoyin da suka dace ba. Abubuwan da za su nema:
- sorbitol
- xylitol
- mannitol
- maltitol
- lactitol
- isomalt
- glycerol