Shin duk barasar sukari tana haifar da gudawa?
Shin ana ƙara duk wani nau'in madadin sukari a cikin abinci mai lafiya?
Yau za mu yi magana a kai. Menene ainihin barasar sukari? Barasa na sukari polyols ne da aka yi su da nau'ikan sukari iri-iri. Misali, raguwar xylose shine xylitol da aka saba da shi.
Bugu da ƙari, giyar sukari da ake samarwa a halin yanzu sune kamar haka:
Glucose → sorbitol fructose → mannitol lactose → Lactitol glucose → erythritol sucrose → isomaltol
Sorbitol Barasa mai sukari yanzu yana ɗaya daga cikin "ƙaramar abinci mai amfani". Me yasa ake ƙara shi a cikin abinci? Domin yana da fa'idodi da yawa.
Da farko dai, daidaiton barasar sukari zuwa zafin acid yana da kyau, kuma amsawar Maillard ba abu ne mai sauƙi ba a cikin zafi, don haka gabaɗaya baya haifar da asarar abubuwan gina jiki da kuma samar da da kuma tara ƙwayoyin cutar kansa. Abu na biyu, ƙwayoyin cuta ba sa amfani da barasar sukari ta bakinmu, wanda ke rage ƙimar pH a baki, don haka ba ya lalata haƙora;
Bugu da ƙari, barasar sukari ba za ta ƙara darajar sukari a cikin jini ga ɗan adam ba, har ma za ta samar da wani adadin kuzari, don haka ana iya amfani da shi azaman mai zaki mai gina jiki ga masu ciwon sukari.
Akwai nau'ikan abubuwan ciye-ciye da kayan zaki iri-iri na xylitol a kasuwa. Don haka za ku iya ganin dalilin da yasa barasar sukari ta zama ruwan dare gama gari "ƙarin abinci mai aiki"? Bayan haka, yana da ƙarancin zaƙi, aminci mai gina jiki, baya haifar da ciwon hakori, baya shafar ƙimar sukari a jini, da kuma kwanciyar hankali mai yawan acid.
Ba shakka, barasar sukari tana da kyau, amma kada ku yi kwadayi - yawancin barasar sukari galibi suna da laxative idan aka sha su da yawa.
Maltitol ya fi cin gudawa, menene ƙa'ida?
Kafin mu yi bayani game da ƙa'idar, bari mu fara duba tasirin tsarkakewa na barasa da yawa (wanda aka fi amfani da shi) na sukari.
| Barasa mai sukari | Zaƙi(sucrose = 100) | Tasirin gudawa |
| Xylitol | 90-100 | ++ |
| Sorbitol | 50-60 | ++ |
| Mannitol | 50-60 | +++ |
| Maltitol | 80-90 | ++ |
| Lactitol | 30-40 | + |
Tushen Bayani: Salminen and Hallkainen (2001). Abubuwan Zaƙi, Abubuwan Abinci.Ⅱnd Edition.
Idan ka ci barasar sukari, ba a raba su da pepsin ba, amma suna tafiya kai tsaye zuwa hanji. Yawancin barasar sukari suna sha a hankali a cikin hanji, wanda ke haifar da matsin lamba mai yawa, wanda ke haifar da matsin lamba na osmotic na abubuwan da ke cikin hanji ya tashi, sannan ruwan mucosal da ke cikin bangon hanji ya shiga cikin ramin hanji, sannan kuma kana cikin matsala.
A lokaci guda kuma, bayan barasar sukari ta shiga babban hanji, ƙwayoyin cuta na hanji za su yi ta kurkure shi don samar da iskar gas, don haka ciki ma zai yi kumburin ciki. Duk da haka, ba duk barasar sukari ke haifar da gudawa da iskar gas ba.
Misali, erythritol, giyar sukari mai ƙarancin kalori ɗaya tilo, tana da ƙaramin nauyin ƙwayoyin halitta kuma tana da sauƙin sha, kuma ƙaramin adadinta ne kawai ke shiga babban hanji don ƙwayoyin cuta su yi ta narkewa. Jikin ɗan adam yana da haƙuri sosai ga erythritol, kashi 80% na erythritol yana shiga cikin jinin ɗan adam, enzymes ba sa yin aiki da shi, baya samar da kuzari ga jiki, baya shiga cikin metabolism na sukari, ana iya fitar da shi ta fitsari kawai, don haka yawanci baya haifar da gudawa da zawo.
Jikin ɗan adam yana da matuƙar haƙuri ga isomaltol, kuma shan gram 50 a kowace rana ba zai haifar da rashin jin daɗi a cikin hanji ba. Bugu da ƙari, isomaltol kuma kyakkyawan abin da ke haifar da yaduwar bifidobacterium ne, wanda zai iya haɓaka girma da haifuwar bifidobacterium, kiyaye daidaiton microecological na hanji, kuma yana da amfani ga lafiya.
A taƙaice dai, manyan abubuwan da ke haifar da gudawa da kuma kumburin ciki da barasar sukari ke haifarwa sune: na farko, ba a samar da shi ta hanyar enzymes na ɗan adam ba amma ana amfani da shi ta hanyar flora na hanji; na biyu kuma shine rashin jure shi da jiki ke yi.
Idan ka zaɓi erythritol da isomaltol a cikin abinci, ko kuma ka inganta dabarar don ƙara juriya ga barasar sukari, za ka iya rage tasirin barasar sukari sosai.
Menene kuma madadin sukari? Shin da gaske yana da aminci?
Mutane da yawa suna son cin abinci mai daɗi, amma zaki yana kawo mana farin ciki a lokaci guda, yana kuma kawo kiba, lalacewar haƙori da cututtukan zuciya da jijiyoyin jini. Don haka domin biyan buƙatun ɗanɗano da lafiya, an haifi madadin sukari.
Madadin sukari rukuni ne na mahaɗan da ke sa abinci ya zama mai daɗi kuma yana da ƙarancin kalori. Baya ga barasar sukari, akwai wasu nau'ikan maye gurbin sukari, kamar licorice, stevia, monkfruit glycoside, soma sweet da sauran maye gurbin sukari na halitta; Da kuma saccharin, acesulfameae, aspartame, sucralose, cyclamate da sauran maye gurbin sukari na roba. Ana sanya abubuwan sha da yawa a kasuwa suna "babu sukari, babu sukari", da yawa a zahiri suna nufin "babu sucrose, babu fructose", kuma galibi suna ƙara abubuwan zaki (maye gurbin sukari) don tabbatar da zaƙi. Misali, wani nau'in soda yana ɗauke da erythritol da sucralose.
Wani lokaci da suka wuce, manufar "babu sukari"da kuma"babu sukari"ya haifar da tattaunawa mai yawa a Intanet, kuma mutane da yawa suna shakku kan amincinsa.
Yaya za a faɗi? Alaƙar da ke tsakanin maye gurbin sukari da lafiya tana da sarkakiya. Da farko dai, maye gurbin sukari na halitta yana da tasiri mai kyau ga lafiyar ɗan adam. A halin yanzu, manyan matsalolin suna cikin farashin samar da su da kuma samuwar albarkatun ƙasa.
Momordica tana ɗauke da sukari na halitta "Momordica glucoside". Bincike ya nuna cewa momoside na iya inganta amfani da glucose da kitse, yana ƙara yawan insulin, wanda ake sa ran zai inganta ciwon suga. Abin takaici, waɗannan hanyoyin aiki har yanzu ba a fayyace su ba. Wasu binciken kimiyya sun nuna cewa maye gurbin sukari na roba mara kalori na iya rage yawan ƙwayoyin cuta masu amfani a cikin hanji kuma yana haifar da matsalolin flora na hanji, yana ƙara haɗarin rashin haƙurin glucose. A gefe guda kuma, wasu maye gurbin sukari (galibi maye gurbin roba mai ƙarancin kalori), kamar isomaltol da lactitol, na iya taka rawa mai kyau ta hanyar ƙara yawan da bambancin flora na hanji.
Bugu da ƙari, xylitol yana da tasirin hana narkewar abinci kamar alpha-glucosidase. Neohesperidin yana da wasu kaddarorin antioxidant. Haɗin saccharin da neohesperidin yana inganta kuma yana ƙara ƙwayoyin cuta masu amfani. Stevioside yana da aikin haɓaka insulin, rage sukari a jini da kuma kula da homeostasis na glucose. Gabaɗaya, yawancin abincin da muke gani tare da ƙarin sukari, tunda ana iya amincewa da su don siyarwa, babu buƙatar damuwa da yawa game da amincin su.
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Lokacin Saƙo: Satumba-17-2024