Shin duk masu ciwon sukari suna ba ku zawo?
Shin ana ƙara kowane nau'in maye gurbin sukari cikin abinci lafiya?
Yau za mu yi magana a kai. Menene ainihin barasa sugar? Sugar barasa su ne polyols waɗanda galibi ana yin su daga nau'ikan sikari masu yawa. Misali, raguwar xylose shine sanannen xylitol.
Bugu da ƙari, masu ciwon sukari a halin yanzu suna haɓaka kamar haka:
Glucose → sorbitol fructose → mannitol lactose → Lactitol glucose → erythritol sucrose → isomaltol
Sorbitol Sugar barasa yanzu yana daya daga cikin mafi yawan "kariyar abinci mai aiki". Me yasa ake kara shi a abinci? Domin yana da fa'idodi da yawa.
Da farko dai, kwanciyar hankali na sugar alcohols zuwa zafi acid yana da kyau, kuma amsawar Maillard ba ta da sauƙin faruwa a cikin zafi, don haka gabaɗaya baya haifar da asarar abubuwan gina jiki da haɓakawa da tarawar carcinogens. Abu na biyu, ba sa amfani da barasa sugar da ƙananan ƙwayoyin cuta a cikin bakinmu, wanda ke rage darajar pH a cikin baki, don haka ba ya lalata hakora;
Bugu da kari, barasa na sukari ba zai kara darajar sukarin jini na jikin dan adam ba, har ma yana samar da adadin adadin kuzari, don haka ana iya amfani da shi azaman kayan zaki ga masu ciwon sukari.
Akwai nau'ikan kayan ciye-ciye da kayan abinci na xylitol da yawa akan kasuwa. Don haka zaku iya ganin dalilin da yasa barasa masu ciwon sukari ke zama classic "kayan aikin abinci ƙari"? Bayan haka, yana da ƙananan zaƙi, babban aminci na abinci mai gina jiki, baya haifar da caries hakori, ba ya shafar darajar sukari na jini, da kwanciyar hankali mai zafi na acid.
Tabbas, barasa na sukari yana da kyau, amma kada ku kasance masu haɗama - yawancin masu ciwon sukari yawanci suna lallashewa idan an sha su da yawa.
Maltitol ya kara cin gudawa, wace ka'ida?
Kafin mu yi bayanin ƙa'idar, bari mu fara duban illolin tsarkakewa na yawancin barasa na yau da kullun (wanda aka saba amfani da su).
| Sugar barasa | 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.
Lokacin da kuke ci barasa na sukari, ba a rushe su ta hanyar pepsin ba, amma ku tafi kai tsaye zuwa hanji. Yawancin barasa masu sukari suna tsotsewa a hankali a cikin hanji, wanda ke haifar da matsananciyar osmotic, wanda ke haifar da matsa lamba na osmotic abinda ke cikin hanji ya tashi, sannan ruwan mucosal na bangon hanji ya shiga cikin rami na hanji, sannan kuna ciki. a rikici.
Haka kuma, bayan barasa da sukari ya shiga babban hanji, za a yi taki da kwayoyin cuta na hanji don samar da iskar gas, don haka ciki ma zai baci. Duk da haka, ba duk masu ciwon sukari ke haifar da zawo da gas ba.
Misali, erythritol, barasa mai sifili-calorie guda ɗaya, yana da ɗan ƙaramin nauyin kwayoyin halitta kuma yana da sauƙin sha, kuma kaɗan ne kawai ya shiga cikin babban hanji don ƙuruciya ta ƙwayoyin cuta. Har ila yau, jikin mutum yana da juriya mai yawa na erythritol, 80% na erythritol a cikin jinin mutum, ba a catabolized ta hanyar enzymes, ba ya samar da makamashi ga jiki, ba ya shiga cikin metabolism na sukari, ana iya fitar da shi kawai ta hanyar fitsari, don haka yawanci ba ya haifar da gudawa da zawo.
Jikin ɗan adam yana da babban haƙuri ga isomaltol, kuma 50g shan yau da kullun ba zai haifar da rashin jin daɗi na ciki ba. Bugu da ƙari, isomaltol shine maɗaukakiyar haɓakaccen ƙwayar bifidobacterium, wanda zai iya inganta girma da haifuwa na bifidobacterium, kula da ma'auni na microecological na hanji, kuma yana da lafiya.
A taƙaice dai, manyan abubuwan da ke haifar da gudawa da bacin rai sakamakon barasa na sukari su ne: na farko, ba a daidaita shi ta hanyar enzymes na ɗan adam amma flora na hanji yana amfani da shi; Wani kuma shi ne rashin haƙurin jiki da shi.
Idan ka zaɓi erythritol da isomaltol a cikin abinci, ko inganta tsarin don ƙara juriya ga jiki ga barasa, za ka iya rage illar barasa.
Menene kuma madadin sukari? Da gaske ne lafiya?
Mutane da yawa suna son cin zaƙi, amma zaƙi yana kawo mana farin ciki a lokaci guda, yana kuma haifar da kiba, lalata haƙori da cututtukan zuciya. Don haka don biyan buƙatu biyu na dandano da lafiya, an haifi madadin sukari.
Abubuwan maye gurbin sukari rukuni ne na mahadi waɗanda ke sa abinci mai daɗi kuma suna da ƙarancin adadin kuzari. Baya ga masu ciwon sukari, akwai wasu nau'ikan maye gurbin sukari, irin su licorice, stevia, monkfruit glycoside, soma mai daɗi da sauran abubuwan maye gurbin sukari na halitta; Kuma saccharin, acesulfameae, aspartame, sucralose, cyclamate da sauran maye gurbin sukari na roba. Yawancin abubuwan sha a kasuwa ana yiwa lakabin "babu sukari, sifili sugar", da yawa a zahiri suna nufin "babu sucrose, babu fructose", kuma yawanci suna ƙara kayan zaki (masu maye gurbin sukari) don tabbatar da zaƙi. Misali, nau'in soda daya ya ƙunshi erythritol da sucralose.
Wani lokaci da suka wuce, manufar "babu sukari"kuma"sifiri sugar" ya haifar da tattaunawa mai yawa a Intanet, kuma mutane da yawa sun yi tambaya game da lafiyarsa.
Yadda za a saka shi? Dangantaka tsakanin masu maye gurbin sukari da lafiya yana da rikitarwa. Da farko dai, masu maye gurbin sukari na halitta suna da tasiri mai kyau ga lafiyar ɗan adam. A halin yanzu, manyan matsalolin sun ta'allaka ne kan farashin samar da su da kuma wadatar albarkatun kasa.
Momordica ya ƙunshi sukari na halitta "Momordica glucoside". Nazarin ya nuna cewa momoside na iya inganta amfani da glucose da mai, yana kara yawan karfin insulin, wanda ake sa ran zai inganta ciwon sukari. Abin takaici, waɗannan hanyoyin aiwatarwa ba su da tabbas. Sauran nazarin kimiyya sun nuna cewa maye gurbin sukari mai kalori-calorie na iya rage adadin ƙwayoyin cuta masu amfani a cikin hanji da kuma haifar da rashin lafiyar flora na hanji, yana kara haɗarin rashin haƙuri na glucose. A gefe guda, wasu masu maye gurbin sukari (mafi ƙarancin kalori maye gurbinsu), irin su isomaltol da lactitol, na iya taka rawa mai kyau ta hanyar haɓaka lamba da bambancin flora na hanji.
Bugu da ƙari, xylitol yana da tasirin hanawa akan enzymes masu narkewa kamar alpha-glucosidase. Neohesperidin yana da wasu kaddarorin antioxidant. Cakuda na saccharin da neohesperidin yana inganta kuma yana ƙara ƙwayoyin cuta masu amfani. Stevioside yana da aikin haɓaka insulin, rage sukarin jini da kiyaye glucose homeostasis. Gabaɗaya, yawancin abincin da muke gani tare da ƙara sukari, tunda ana iya yarda da su don kasuwa, babu buƙatar damuwa da yawa game da amincin su.
Kawai duba jerin abubuwan sinadaran lokacin da kuka sayi waɗannan samfuran kuma ku ci su cikin matsakaici.
Lokacin aikawa: Satumba-17-2024