An bayar da rahoton cewa, yawancin Amirka yana cin teaspoons 22 na sukari a rana. Ya ba da cewa Ƙungiyar Zuciya ta Amurka ta bada shawarar cewa cin abinci mai sukari ba zai wuce biliyan 6 kowace rana ba ga mata da teaspoons 9 a kowane lokaci ga maza, yana da sauƙi a ga yadda sukari da sukayi girma yana jawo cajin lokacin da ya haifar da babban mawuyacin kiba da ciwon sukari annoba .
Menene An Addara Sugar?
Kalmar "ƙarar sukari" tana nufin kuma ya hada da dukan sukari da ake karawa da abinci, maimakon wadanda ke faruwa a yanayi. Alal misali, sugars na yanayi, irin su fructose da lactose, wanda aka samo su a cikin 'ya'yan itace da madara, daidai da haka. Ƙara sugars, a gefe guda, su ne waɗanda aka kara wa abinci a lokacin masana'antu ko aiki, a lokacin shirye-shiryen, ko a teburin kafin cin abinci.
Ƙara Sugar Taimakawa Da Sunaye Da yawa
Saboda masana'antun abinci sun samo hanyoyi da dama da yawa don samar da sukari ga abincin da ke tattare da ketchup zuwa hatsi ga shaye-shaye mai sauƙi, zai iya zama da wuya a gano ƙarar sukari a cikin jerin sunayen sinadaran akan alamun abinci. Duk da haka, ta wurin sanin yawancin sunaye waɗanda suka nuna sashi ko abin da aka samu na sukari, zaka iya kasancewa mai sayarwa da kuma samo kayan don ba tare da ƙara sukari ba.
Mafi yawan sunadaran sunaye sun hada da duk wani sashi wanda ya ƙare a cikin "-ose" - irin su maltose, dextrose, sucrose, fructose, lactose-da maɗauran hatsi na sukari, molasses, zuma, cane sugar, masara mai zaki, ruwan 'ya'yan itace, raw sugar, syrup, da ruwan' ya'yan itace mai hankali.
Abincin Abincin Yana Ƙara Sugar Ƙara?
Bisa ga kungiyar Amosa ta Amirka, manyan magunguna da suka hada da sukari a cikin abincin da muke da su shine abin sha, ruwan sha, dafa, cookies, pies, abin sha, shayarwa da samfurori (irin su ice cream da yogurt sweetened), da hatsi. Yawancin abincin da aka sha da kuma abincin da ake amfani da shi sun hada da sukari da yawa, a gaskiya, cewa wasu masanan sun kira su "sugar sugar".
Alal misali, abincin hatsi, ya zama sananne ga yawan sukari da aka samo a cikin samfurori a can. Ba abin mamaki ba ne don samo hatsi daga shahararren marubuta da suka hada da sukari da yawa kamar yadda suka kasance mafi yawan sashi, wanda ya samar da kashi 50 ko fiye na abubuwan da ke cikin hatsin.
Wani babban mabuɗin ƙarar da aka samu a kwanan nan shine wuta mai laushi. Bisa ga Ma'aikatar Aikin Noma na Amurka (USDA), yawancin gurasar da aka samu a kan gilashi 14 na gwargwadon gurasa! Sabili da haka, ta hanyar shan giya mai laushi mai sauƙi, mace zata riga ya wuce iyakartaccen sukari (na teaspoon 6), kuma mutum zai kusan kusan shi (9 teaspoons).
Abincin Sugar Mayu na Tsakanin Ka
Kamar dai duk wannan bai isa ba, binciken da aka yi a kwanan nan ya nuna cewa shan giya-abin sha mai dadi irin su sodas an hade shi da ƙananan telomeres (wanda shine alamar tsofaffi - ya fi tsayi telomeres, kawai magana, alama ce ta matasa, yayin da telomere ya rage yana nuna alamar tsufa). Wannan, bi da bi, an hade da haɗari mafi girma ga cututtukan zuciya da ciwon sukari.
Masana binciken binciken sun tabbatar da cewa "yin amfani da sukari na sukari da zazzafan sukari zai iya haifar da ci gaban cutar ta hanyar ci gaba da tsufa." A wasu kalmomi, a cikin wani karin karkatarwa zuwa saga-sugar saga, shan sodas zai iya girma da kwayoyin ku - kuma, sabili da haka, ku.
Sources
Johnson R et al. Abincin abinci masu cin abinci da ciwon kwakwalwa na jini: Sanarwar kimiyya daga Kungiyar Zuciya ta Amirka. Yanayin 2009.
Moss M. Salt Sugar Fat: Yaya Abokan Abinci ke Yarda Mu? New York: Gidan Random. 2013.
Caprio S. Editorial: Calories daga m abin sha-Shin suna da matsala? N Engl J Med 2012; 367: 1462-1463.
Leung CW, Laraia BA, Needham BL, et al. Soda da tsofaffi tsufa: ƙungiyoyi tsakanin masu amfani da gishiri da sukayi amfani da sukari da kuma tsawon lokacin telomere a cikin masu lafiya daga lafiyar lafiyar lafiyar lafiyar lafiyar lafiyar jiki. Am J Jumlar Lafiya 2014 Maris 15: e1-e7. [Epub gaba] aya