Yau da ranar soyayya! Ranar da aka cika cike da alewa da kayan dafaffen abinci, da sha'awar cin shi har cikin zuciyar ku! Ina nufin, me ya sa? An tallata shi a matsayin wani abu wanda zai sa mu ji daɗi kuma ya amfane mu, amma shin? Bari mu dan nutsa kadan mu ga menene kaya da munanan sukari. Yaushe kogon sha’awa da lokacin da ya wuce amfani.

Halitta Sugars

Sugars na halitta suna da mahimmanci ga aikin mu na yau da kullun. Suna ba mu kuzari don samun mu cikin rana da kuma sanya ƙwaƙwalwarmu. Akwai nau'ikan abinci iri iri wadanda suke cike da sikari na halitta. 'Ya'yan itãcen marmari, kayan lambu, kiwo, da carbohydrates sune asalin tushen sukari. Abubuwan sugars na halitta an san su da haka kamar: fructose, sucrose, glucose, lactose, da maltose. Wannan shine dalilin da ya sa 'ya'yan itace, kiwo, da hatsi abinci ne mai kyau da za a samu a cikin abincinku. Sugars na halitta suna da kyau a cinye lokacin da aka daidaita su da furotin don jin cikakken, ya fi tsayi. Misalai masu kyau na sugars na halitta waɗanda aka daidaita tare da furotin zai zama:

Tuffa ko ayaba tare da man gyada

Strawberries tare da yogurt

Cuku da almond

'Ya'yan itace da yogurt smoothie

Berries da ƙwai mai dafuwa mai wuya

Ƙara Sugars

Sugara sugars sune sukari masu daɗin gaske, waɗanda jikinmu yake so. Ara sugars sune abubuwan sha mai laushi, alawa, kukis, waina, pies, ice cream, da ruwan 'ya'yan itace. Hakanan ana kara su zuwa mafi yawan abinci da aka sarrafa da kayan ƙanshi kuma suna iya cutar da jiki da yawa idan an cinye su. Areara sugars ana yiwa alama a cikin wata hanya ta dabara don haka watakila ba ku san cewa suna cikin abincinku ba. Mafi yawan lokuta suna nunawa akan alamun kayan masarufi waɗanda aka lissafa kamar: babban fructose masarar syrup, syrup masara, dextrose, crystal dextrose, fructose na ruwa, da ƙari. Akwai karin sukari da aka kara wa abinci yau fiye da kowane lokaci. Wannan yana haifar da babbar matsala ga lafiyarmu. Wadannan sugars suna taka muhimmiyar rawa wajen ci gaban ciwon sikari na II, lalacewar hakora, da kuma annobar kiba ta yanzu. Sugara sugars yana ƙara yawan adadin kuzari a cikin abincinmu ba tare da ƙara bitamin ko abubuwan gina jiki ba. Abin da nake son tattaunawa a yau shine adadin wadataccen waɗannan don cin abinci. Bari mu kalli abin da ake la'akari da karin sukari sosai.

Ka'idodin Abincin na 2015- 2020 ga Amurkawa sun ce mafi yawan sukari da lafiyayyen yaro ya kamata ya sha a rana ɗaya shine: 48 g (12 tsp)

Wannan shi ne:

1 gwangwani na soda (39g)

1 jaka na Skittles (47g)

2 Gurasar Burodi (31 g)

2 Yoplait Yogurt kofuna (48g)

2 Eggo Waffles w sy C syrup (40g)

Bar na furotin 1 (30g)

16 oz na ruwan lemu (44g)

2 C miyar tumatir da aka gwangwani (48g)

2 C hatsin dambe (40g)

Ga jerin abubuwa tare da kyau akan Dailyimar Shawarwarin Yau da Kwatance:

Matsakaici McDonalds McFlurry w Oreos (71g)

Starbucks Grande Frappuccino (66g)

20 oz soda (65g)

16 oz makamashin sha (54g)

16 oz ruwan 'ya'yan innabi (72g)

1 pint na ice cream (96g)

16 oz madaran cakulan (51g)

An tsara wadannan jerin ne domin ilimantar daku akan abubuwan da sukeda sukari sosai. Wasu daga cikin waɗannan abubuwan na iya zama bayyane amma abin da kuke son mayar da hankali a kai shi ne yawan gram ɗin da ake cinyewa yau da kullun. Idan yawanci kuna cin kofuna 2 na hatsi don karin kumallo, kusan kun sadu da yawan sukarinku don wannan ranar don haka kuna buƙatar gwadawa da iyakance karin sugars na sauran ranar. Hakanan ku tuna yara kawai zasu cinye cokali 6 ko ƙasa da haka a rana ɗaya. Don haka idan ɗanka ya sha karamin gilashin ruwan inabi don ciye-ciye, gwada da iyakance adadin ƙarin sukarin da suke ci sauran ranar. Manufar ita ce a gwada a zauna ko a kusa da 48 g don kiyaye jikinku daga ɓarkewar cututtuka kamar ciwon sukari ko kiba.

Tabbas yana da kyau a cinye sukari kuma a sami abin sha anan da can! Kawai lura da yawan abincin da kake ci yau da kullun. Idan kana da hakori mai zaƙi na gaskiya amma ba ka da tabbacin yadda za a magance sha'awar ba tare da tsinke cakulan ko alewar ba, ga girke-girke don ƙoshin lafiya mai daɗi:

Fresh peaches ko gwangwani peaches (gwangwani a cikin ruwa zai fi dacewa)

Cheese Cuku na gida ko yogurt mara kyau

Zubar da zuma

Dash na kirfa (dama)

Wani digo na cirewar vanilla (zabi)

Haɗa waɗannan abubuwa tare don maye gurbin ice cream ranar Lahadi! Bugu da ƙari, yana da kyau a sami daidaitaccen abinci kuma a more ainihin ice cream a ranar lahadi anan da can amma zai yi kyau jikinku don kiyaye yawan sukarinku a cikin tsari.

Happy Day Valentines!

- Jade Mitchell, Mai koyar da abinci mai gina jiki