Crystal Nelson
[lwptoc]
Sugar-mai dadi da lafiya a lokaci guda? - wannan yana sauti maras tabbas, amma abu ne mai sauqi qwarai. Kayan kayan lambu sun dace da yin burodi da dafa abinci kamar sukarin tebur. Baya ga ƙarancin adadin kuzari, suna da sauran fa'idodin kiwon lafiya da yawa. PraxisVITA yana gabatar muku da madadin sukari masu lafiya daga agave syrup zuwa xylitol.
Sauya sukarin masana'antu da lafiya
Yawan cin sukari yana da illoli masu yawa ga lafiyar jiki: caries, ciwon sukari, kiba, da saurin tsufan fata kaɗan ne daga cikinsu. WHO ta ba da shawarar matsakaicin gram 25 na sukari kowace rana ga manya. Gaskiyar ta bambanta: a matsakaita, babba yana cin kusan sau hudu a kowace rana. Ba shi da wahala a rage yawan sukarin masana'antu (sukari na gida) idan kun san samfuran da suka dace.
Madadin sukari mai lafiya - wadanne samfuran akwai?
Agave syrup, stevia, kwakwa fure zuma - tare da duk maye gurbin sukari, yana da muhimmanci a yi amfani da su a cikin matsakaici. Za mu bayyana muku fa'idodin masu maye gurbin sukari idan aka kwatanta da sukari na masana'antu kuma a cikin wane rabo zaku iya maye gurbinsu.
Agave nectar - mai zaki fiye da sukari
Sirop mai dadi ya ƙunshi ruwan 'ya'yan itace da aka dafa na agave na Mexican kuma yana da ƙanshi mai kama da caramel. Ya fi zuma ɗan daɗi kuma yana da ƙarancin glycemic index fiye da sukarin tebur - ƙari ga syrup agave. Abincin mai-glycemic yana haifar da matakan sukari na jini don haɓakawa kuma yana ƙarfafa sakin insulin. Sakamakon shine ƙarancin sukari na jini da sha'awar.
Tunda agave syrup ya ƙunshi kusan fructose gaba ɗaya, bai kamata ku cinye shi da yawa ba - saboda da yawa na iya samun sakamako mai laxative. Wannan mai zaki ba shi da ƙarancin adadin kuzari: gram 100 na agave syrup yana da adadin kuzari 310. Don kwatanta: sukarin gida yana da adadin kuzari 387 don adadin guda. Ba kamar sauran kayan zaki na halitta ba, agave syrup yana da ƙarancin bitamin da abubuwan gina jiki kamar sukarin tebur.
Sashi - Sauya sukari tare da syrup agave: Lokacin yin burodi, yi amfani da ɗan ƙaramin agave syrup fiye da sukari (dangane da girke-girke). Misali, maimakon gram 100 na sukari, yi amfani da gram 75 na syrup agave. Saboda daidaiton ruwa mai maye gurbin sukari, dole ne a rage adadin abubuwan da ake amfani da su na ruwa daidai da haka: Misali, idan kun ƙara gram 50 na syrup agave, kawai a yi amfani da milliliters 100 na madara maimakon 150.
Kwanan wata a matsayin madadin sukari na halitta
Busassun 'ya'yan itacen dabino suna da ƙarancin adadin kuzari fiye da sukarin masana'antu: 282 a kowace gram 100. Kuma wannan ba shine kawai fa'ida ba: 'ya'yan itatuwa masu dadi suna dauke da ma'adanai masu mahimmanci kamar baƙin ƙarfe, magnesium, calcium da bitamin B da C. Bugu da ƙari, suna ba da makamashi da sauri kuma sun dace da masu ciwon sukari (mafi yawan kwanakin kwana uku a kowace rana).
A cikin tsaftataccen nau'i, dabino shine madaidaicin sukari don zaƙi da kek da santsi. Don yin syrup, jiƙa dabino a cikin ruwa sannan a tsabtace 'ya'yan itace. Wadanda ba za su iya jure wa fructose da yawa ba ya kamata su yi amfani da kwanakin a hankali kuma su gwada yawancin 'ya'yan itatuwa da jikin zai iya sha da kyau.
Sashi - maye gurbin sukari tare da syrup na dabino: Kwanan suna da babban ƙarfin zaƙi. Don haka, a yi amfani da rabin adadin syrup kamar sukari kuma a yi masa zaƙi idan ya cancanta.
Honey - kamar mara lafiya kamar sukari na masana'antu?
Ruwan zuma yana da nau'in calori mai kama da sukari kuma ya ƙunshi kashi 70 na fructose da glucose. Duk da haka, zuma yana da fa'ida fiye da sukari na tebur: yana da ƙarfi mai daɗi, wanda shine dalilin da ya sa kuke buƙatar amfani da ƙasa da shi. Wani kyakkyawan dukiya na zuma shine: Yana sa matakin sukarin jini ya tashi a hankali fiye da sukarin masana'antu - wannan yana hana sha'awar.
Hakanan zuma ta ƙunshi abubuwan gina jiki fiye da sukari. Wadannan sun hada da sodium, magnesium, iron, da calcium. Duk da haka, bai kamata ku yi amfani da zuma da yawa ba saboda yana da yawan adadin kuzari kuma yana inganta lalata haƙori. Duk da haka, adadin adadin kuzari ya ɗan yi ƙasa da na sukari na gida: gram 100 yana da adadin kuzari 304.
Sashi - zuma maimakon sukari: Kuna iya maye gurbin sukari 1: 1 tare da zuma. Idan ba ku son shi mai daɗi sosai, yi amfani da zuma ƙasa da kashi 20 fiye da sukari. Baya ga ƙarfi mai ƙarfi, kuma lura da ɗanɗanon ɗanɗano wanda wasu nau'ikan suke da shi.
Kwakwa furen sukari - manufa ga masu ciwon sukari
Wannan maye gurbin sukari na halitta ya ƙunshi nectar na furen dabino na kwakwa. Mai zaki yana da ƙarancin glycemic index. Sugar furen kwakwa (akwai a cikin kantin magani) don haka kuma ya dace da masu ciwon sukari. Wani karin batu: yana dauke da potassium, iron, magnesium, da zinc, da dai sauransu.
Ko da yake sunan ya nuna, sukarin furen kwakwa da wuya yana ɗanɗano kamar kwakwa, don haka baya canza ɗanɗanon irin kek. Ƙananan hasara: Wannan maye gurbin sukari yana da kusan adadin adadin kuzari kamar sukarin masana'antu: 384 adadin kuzari a kowace gram 100.
Sashi - nawa sukari furen kwakwa maimakon sukari na yau da kullun?: Lokacin yin burodi, maye gurbin sukari da sukarin furen kwakwa a cikin rabo na 1:1.
Shinkafa syrup - mafi tsufa mai zaki a duniya
Ita dai syrup din shinkafa ana kiranta da zumar shinkafa kuma tana daya daga cikin tsofaffin kayan zaki a duniya. An yi maye gurbin sukarin Jafan ne daga shinkafar hatsi gabaɗaya. Shinkafa syrup ya ƙunshi polysaccharides da yawa (oligosaccharides). Wannan yana jinkirta shigar da sukari cikin jini, wanda hakan ya hana sha'awar kayan zaki. Haka kuma syrup shinkafa ya dace da masu ciwon fructose saboda ba ya ƙunshi fructose. Abubuwan gina jiki irin su potassium, iron, calcium, magnesium, da phosphorus suna sanya syrup mai ɗanɗano na gina jiki ya zama madadin sukari mai lafiya. 100 grams na shinkafa syrup yana da adadin kuzari 315. Kuna iya samun mai zaki a cikin kantin magani.
Sashi - syrup shinkafa maimakon sukari: Hakanan zaka iya gasa tare da syrup shinkafa - kawai amfani da kashi 10 ƙasa da ruwa fiye da kayyade a girke-girke. Yi amfani da adadin abin zaki na halitta kamar sukarin tebur.
Stevia - maye gurbin sukari na halitta ba tare da kalori ba
The sweetener zo daga Kudancin Amirka stevia shuka da aka yarda a Jamus tun 2011. Stevia glycosides ne har zuwa 300 sau zaƙi fiye da tebur sugar. Stevia ba ta da adadin kuzari, baya haɓaka matakan sukari na jini, kuma ana ɗaukarsa don hana lalata haƙora. Wannan maye gurbin sukari na halitta shima ya dace da masu ciwon sukari. Miligiram hudu a kowace fam na nauyin jiki shine shawarar da Hukumar Tsaron Abinci ta ba da shawarar yau da kullun ga manya.
Sashi - nawa stevia don amfani maimakon sukari?: Don yin burodi, stevia ya fi kyau a cikin foda. Matsayin teaspoon na cirewar stevioside foda yayi daidai da ikon zaƙi na kusan gram 200 na sukari.
Xylitol - kayan zaki na halitta don lafiya hakora
Xylitol ba wani abu ne mai fita ba amma kuma yana samuwa a cikin jikin mutum yayin tafiyar makamashi. Xylitol ana samar da shi ta masana'antu daga masara ko birch don haka kuma ana kiransa da sukarin birch. Ana samun maye gurbin sukari a cikin cingam saboda yana da tasirin kula da hakori. Xylitol kuma yana da maki dangane da yawan kuzari tare da adadin kuzari 240 a kowace gram 100.
Kimanin gram 0.5 a kowace laban nauyin jiki yana da kyau ga yawancin mutane. Ya kamata matsalolin narkewar abinci su faru: A hankali za ku iya yin amfani da jikin ku ga abin zaƙi ta amfani da ƙananan kuɗi kawai a farkon. Kuna iya siyan sukarin birch akan layi da kuma a wasu shagunan magunguna.
Sashi - Xylitol don yin burodi: Xylitol yana da ikon zaƙi kama da na sukari don haka ana amfani da shi ko musanya shi a cikin adadin.
Gishiri yana sa ku dadi?
Gishiri yana inganta dandano: yayyafa gishiri kadan akan 'ya'yan itace yana inganta dandano mai dadi. Gishiri na gishiri a cikin batter na kek yana da irin wannan tasiri: irin kek ya fi dadi kuma za ku iya amfani da ɗan ƙaramin sukari a farkon wuri.
