Tracy Norris
Abubuwan sha masu zaki - ko tare da sukari ko kayan zaki - suna haifar da rudani mai yawa a cikin kwayoyin halitta. Suna lalata zuciya, rage aiki a wasanni kuma suna lalata lafiyar ku. Nazarin ya nuna yadda masu kashe ƙishirwa suka raunana ayyukan jiki da kuma ma'aunin ƙima suna canzawa.
Ko sukari ko mai zaki: abubuwan sha masu zaki suna da illa
Abubuwan sha masu zaki sun cika rumfuna masu tsayin mita a manyan kantuna. Wadannan sun hada da lemo, abubuwan sha, kola, spritzers, ice teas, da abubuwan sha masu kuzari. Mutane da yawa har yanzu sun yi imanin cewa idan wani abu ya kasance mai cutarwa, za a dakatar da shi kuma ba za a iya saya a babban kanti ba. Wane irin kuskure ne!
Shaye-shaye masu zaki musamman – ko da aka yi da sukari ko kayan zaki – na da illa ga lafiya ta hanyoyi da dama. Matsala ta musamman ita ce, baya ga ruwa, kayan dandano, da sukari ko abin zaƙi, ba su ƙunshi komai ba, wato kusan babu sinadarai da sinadarai masu mahimmanci, shi ya sa ake kiran abin sha mai zaki da sukari a matsayin “calorie mara kyau”. Wadannan suna ba da gudummawa ga kiba kuma ta haka a kaikaice suna haifar da sanannun sakamakon kiba, wato matsalolin zuciya da jijiyoyin jini, dyslipidemia, ciwon sukari, ciwon daji, da sauransu da yawa.
Abin sha mai zaki mai yawan adadin kuzari kamar cheeseburger
Lemun tsami, alal misali, yana samar da 260 kcal a kowace 500 ml kuma haka kamar cheeseburger. Tare da Red Bull, yana da 225 kcal, tare da Fanta da Sprite 200 kcal, kuma makamashin sha Monster Energy Assault yana samar da 350 kcal a kowace gwangwani (500 ml), wanda ya riga ya dace da kashi 15 na makamashin yau da kullum, amma daya iyawa na Monster. Babu shakka makamashi ba zai ba ku kashi 15 na rage cin abinci ba. Domin abin sha ba ya cika ku ko kaɗan.
Abubuwan sha masu zaki suna ƙara haɗarin mutuwa
A cikin Afrilu 2021, an buga meta-bincike a cikin Jarida na Kiwon Lafiyar Jama'a yana kimanta nazarin ƙungiyoyi 15 tare da jimlar mahalarta sama da miliyan ɗaya. Yin amfani da abin sha mai zaki ya haifar da kashi 12 cikin ɗari mafi girma na haɗarin mace-mace da kashi 20 mafi girma na haɗarin mutuwar zuciya da jijiyoyin jini.
Abin sha'awa, sakamakon abubuwan sha da aka zaƙi tare da kayan zaki na wucin gadi sun yi kama da juna, yana ƙara haɗarin mutuwar cututtukan zuciya da bai kai ba da kusan kashi 23 cikin ɗari. Hadarin da aka ambata ya karu a layi, wanda ke nufin cewa yawancin abubuwan sha da aka ambata an cinye su, mafi girman haɗarin mutuwa. Don haka duk wanda ke tunanin abin sha ba tare da sukari ba shine kyakkyawan madadin, kuskure ne. Domin hatta bambance-bambancen da aka yi masu zaƙi tare da abubuwan zaƙi suna da haɗari sosai. Mun bayyana a nan dalilin da ya sa abubuwan sha marasa sukari har ma suna lalata haƙoranku.
Girman nauyi bayan makonni 2
Wani binciken, wanda aka buga a cikin Maris 2021, ya ƙunshi masu sa kai 17, samari waɗanda ke motsa jiki. Rabin sun sha abin sha maras-carb/marasa sukari tsawon kwanaki 15, rabi kuma sun sha irin wannan abin sha tare da gram 300 na sukari kowace rana. Sannan an yi hutun kwanaki 7 kafin musanya kungiyoyi. Wadancan mutanen da a da suka sha ba tare da sukari ba yanzu sun sha abin sha mai dadi kuma akasin haka.
Tabbas, 300g na sukari a kowace rana yana sauti matsananci kuma yayi daidai da kusan lita 3 kowace rana na cola ko duk wani abin sha na soda wanda ya ƙunshi matsakaicin 100g na sukari kowace lita. Duk da haka, idan aka saba da abin sha mai laushi (saboda waɗannan abubuwan sha suna kusan haifar da wani nau'in jaraba) kuma ba ku sha wani abu ba, za ku yi sauri ya kai lita 2 sannan ku ci kayan zaki ko abincin da aka yi da sukari (ketchup, jam, da dai sauransu). ). A wannan yanayin, 300 g na sukari ba zai yiwu ba.
Bayan kwanaki 15 kacal na shan wannan abin sha mai yawan sukari, mazan sun sami matsakaicin nauyin kilogiram 1.3, BMI nasu ya karu da 0.5, kewayen kugu ya karu da 1.5 cm, cholesterol (ƙimar VLDL) ya karu da 19 .54 zuwa 25.52 mg/dl (darajar har zuwa 30 har yanzu ana la'akari da kyau), triglycerides ta tashi daga kusan 79 zuwa 115 mg/dl kuma hawan jini shima ya tashi.
Jiki yana raguwa
A lokaci guda kuma, wasan su na motsa jiki ya ragu: VO₂max, matsakaicin iskar oxygen ko lafiyar zuciya, ya fadi daga kusan 48 zuwa 41. Wannan darajar tana kwatanta yanayin mutum, watau ikon jigilar iskar oxygen daga iska zuwa tsokoki. Mafi girman darajar, mafi ƙarfin mutum. Matsakaicin bugun zuciya kuma ya ragu, daga 186 zuwa 179. Hakanan lokacin motsa jiki ya ragu, yayin da gajiyawar motsa jiki ta karu.
Yana da ban mamaki cewa waɗannan halayen aunawa sun riga sun faru bayan kwanaki 15 tare da abubuwan sha. Abin da ke faruwa a lokacin da wani ya ci irin waɗannan abubuwan sha na tsawon shekaru ana iya hango shi da kyau daga bayanan da ke sama. Canja zuwa abubuwan sha masu lafiya a cikin lokaci mai kyau! Wadannan ba kawai taimaka maka ka rasa nauyi da inganta yanayinka ba amma kuma suna da tasiri mai amfani sosai akan duk sigogi na lafiyarka. Kuna iya samun shawarwarin girke-girke na abin sha a ƙarƙashin hanyar haɗin da ke sama, misali B. zafin wuta, harbin ginger mai ban sha'awa ko abin sha na farfadowa na wasanni, amma har da shayin kankara, santsi, girgizar furotin, teas mai yaji, da ƙari mai yawa.
