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Dabarun 7 don shawo kan jarabar Sugar da Sarrafa sha'awar yadda ya kamata.

 

Shin kuna tafiya don kuɓuta daga jarabar sukari? Fara da waɗannan ingantattun dabaru.

 

 

Watsewa daga jarabar sukari ba abu ne mai sauƙi ba "matsar da ƙari, ci ƙasa". Gaskiyar ta wuce abubuwan dandano kawai; yana zurfafa cikin ruɗani na sinadarai na kwakwalwarmu da martanin hormonal, wanda dabarun ƙungiyoyin abinci masu ƙarfi suka yi tasiri sosai. Duk da fahimtar da muka sani game da hanyoyin da ke haifar da sha'awar ciwon sukari, yaƙin da waɗannan ƙwaƙƙwaran ƙarfi ke ƙaruwa ta hanyar babban tasiri da dabarun da waɗannan ƙungiyoyin kamfanoni ke amfani da su don ci gaba da wannan cuta ta halitta. Haƙiƙa mai ban tsoro na barin sukari gaba ɗaya ya bayyana yana da ban tsoro, duk da haka yana da kyau gabaɗaya don sake koyon halaye da rage tasirin sukari a rayuwarmu ta yau da kullun. Anan, mun gabatar da ingantattun dabaru don taimakawa wajen karya sarƙoƙi na jarabar sukari sau ɗaya kuma gaba ɗaya.

 

Fahimtar Shawarar Ciwon sukari?

 

Shawarar sukarin da aka ba da shawarar yau da kullun ya bambanta dangane da jinsi, tare da ƙayyadaddun jagorar cokali shida na mata da cokali tara ga maza. Idan ana maganar yara, alawus ɗin yakamata ya zama ƙasa da cokali shida a rana, yana ba da shawara Nicole Avena a cikin binciken neuro, PhD , jarabar abinci, kuma marubucin Abin da za ku Ciyar da Jariri da Yaranta. Kimanin giram hudu na sukari daidai yake da cokali daya, ana fassarawa zuwa ƙayyadaddun buƙatun yau da kullun wanda bai wuce gram 25 ba ga mata da yara (musamman waɗanda ke ƙasa da shekara 2, waɗanda yakamata su guji ƙara sukari gaba ɗaya) da gram 36 ga maza [1]. Avena ya jaddada rashin darajar sinadirai a cikin sukari, yana mai cewa yana ba da adadin kuzari maras amfani ba tare da bitamin, ma'adanai, furotin, ko fiber ba.

 

Amma duk da haka, matsakaicin yawan sukarin Amurkawa ya wuce waɗannan jagororin, tare da manya masu matsakaicin gram 77 kowace rana da yara gram 81 [2]. Waɗannan alkalumman da suka wuce kima, suna ba da haske game da yawan shan sukari, kuma suna nuna buƙatar gaggawa don sake kimanta halaye na abinci don ingantacciyar sakamakon lafiya.

 

Tafiya don rage yawan amfani da sukari ya ƙunshi aiwatar da dabarun da aka tsara a hankali, tabbatar da sauyi a hankali da dorewar ci gaba zuwa halaye masu koshin lafiya.

 

Kewaya Maganin Sugar tare da Tsanaki!

 

Yayin da masu maye gurbin sukari ke ba da fa'idodi da aminci masu yuwuwa, suna da yuwuwar tarwatsa metabolism da haifar da yunwa [3]. A cewar Avena, waɗannan maye gurbin na iya taimaka wa mutane kan abinci, waɗanda ke sarrafa ciwon sukari (kamar yadda wasu kayan zaki na wucin gadi ba sa haifar da kaifi a cikin sukarin jini), da waɗanda ke da damuwa game da lamuran hakori da suka shafi sukari [4].

 

Avena ta jaddada mahimmancin samun adadin kuzari daga abinci gabaɗaya, yana nuna cewa haɗa kayan zaki na wucin gadi tare da abinci gabaɗaya hanya ce mai karɓuwa.

 

1. Ba da fifikon Ingantacciyar Barci don Sarrafa Sha'awar.

 

Samantha Cassetty, MS, RD, yana ba da haske cewa rashin isasshen barci yana ƙara ƙarfin sha'awar sukari [5]. Daidaitaccen barci mai inganci, wanda ke jere daga sa'o'i bakwai zuwa tara a kowane dare, yana yin tasiri sosai ga hormones na yunwa, yana taimakawa wajen rage sha'awar [6].

Haɓaka tsaftar barci mai kyau, kamar kiyaye jadawalin barci akai-akai, samar da yanayi mai daɗi, da kuma aiwatar da dabarun shakatawa kafin lokacin kwanta barci, na iya ba da gudummawa sosai wajen haɓaka ingancin bacci da rage sha'awar.

 

2. Bambance Tsakanin Sha'awa da Yunwa ta Gaskiya

 

Wani lokaci, abin da muke fassara a matsayin yunwa a zahiri sha'awa ce kawai. Ta yaya za ku iya bambanta? Lokaci na gaba da za a gwada ka kama wannan yanki na biredi, ka tambayi kanka: 'Idan zaɓin da na zaɓa a yanzu shi ne ɗan almond, zan ci?' Idan amsar ita ce 'a'a,' dama ita ce sha'awa, ba yunwa ta gaske ba. Yunwa tana ba da damar ƙarin sassauci a cikin zaɓin abinci, yayin da sha'awar ta kasance ta musamman. Lokacin fuskantar amsa 'a'a', gwada jira na mintuna 20 kafin yin aiki da shi. Mafi yawan lokuta, sha'awar yakan gushe; idan ba haka ba, yi la'akari da hankali.

 

Dokta Kien Vuu, kwararre ne na wasan kwaikwayo da tsawon rai kuma marubucin Thrive State, ya ba da shawarar maye gurbin sha'awa. tare da mafi koshin lafiya madadin. Da kansa, lokacin da yake fuskantar sha'awa, ya zaɓi yawo ko yana jin daɗin ruwa mai kyalli. Dokta Vuu ya gano cewa jinkirin amsawa ga sha'awar farko yakan haifar da ɓatawar yanayi.

 

Lokacin da zabin kamar ruwan ɗanɗano ba su da tasiri, Samantha Cassetty, ƙwararriyar abinci mai gina jiki, ta ba da shawarar sauya kayan abinci na yau da kullun tare da zaɓuɓɓuka irin su Lily's Sweets. Waɗannan cakulan suna daɗaɗa da kayan lambu kuma basu ƙunshi ƙarin sukari ba, yana mai da su keɓe daga ƙarar sukarin yau da kullun. Duk da haka, yana da mahimmanci a lura cewa ko da kayan zaki masu zaki, irin su waɗanda aka yi da stevia, ya kamata a cinye su cikin matsakaici, kamar yadda aka ambata a baya.

 

3. Haɓaka Breakfast tare da Protein don Tsawon Gamsuwa.

 

Karin kumallo mai wadataccen furotin yana tasiri ga sha'awar sukari a duk rana. Haɗa furotin a cikin abincin karin kumallo yana haifar da raguwar ayyukan kwakwalwa da ke da alaƙa da sha'awar amsa [7]. Bugu da ƙari, sunadaran suna taimakawa wajen daidaita matakan sukari na jini, samar da makamashi mai dorewa da rage yuwuwar sha'awar ciwon sukari na gaba.

Ciki har da haɗin tushen furotin kamar qwai, yogurt na Girkanci, kwayoyi, ko nama maras nauyi a cikin abincin karin kumallo yana haɓaka jin daɗin cikawa da gamsuwa, yadda ya kamata ya rage sha'awar abubuwan ciye-ciye masu daɗi daga baya a rana.

 

4. Ɗauki Tsarin Abincin Abinci.

 

Kafa tsari mai tsari. Maimakon daidaitawa akan yanke sukari, yi la'akari da canji a cikin hangen nesa don haɓaka abincin ku tare da mafi kyawun zaɓi. Ƙoƙari don haɗa da furotin a kai a kai, mai lafiyayye, da carbohydrates masu yawan fiber kamar kayan lambu marasa sitaci akan farantin ku, nasiha Rachel Paul, PhD, RD, wanda ya kafa CollegeNutritionist.com. Wannan hanya tana taimakawa wajen samun gamsuwa da kuma hana yawan yunwa, wanda sau da yawa yana haifar da sha'awar carbohydrates masu sauri kamar sukari.

 

5. Haɓaka Breakfast tare da Protein don Tsawon Gamsuwa.

 

Ganin cewa jarabar sukari ta samo asali ne a cikin ilmin halitta maimakon motsin rai, wannan hanyar ba zata dace da kowa ba. Ba kowa ba ne zai iya bin ka'idodin "dokokin cizo uku," amma gwaji na iya tabbatar da amfani ba tare da wani mummunan sakamako ba. Dabaru ɗaya mai inganci ya haɗa da siyan abinci masu yawan sukari a cikin nau'ikan sabis na ɗaiɗaikun don taimakawa wajen sarrafa rabo nan da nan, ya ba da shawara Paul. Misali, idan kun iyakance samar da ku zuwa fiye da kukis guda hudu a gida, a zahiri za ku takaita yawan abincin ku zuwa wannan adadin koza ku iya kulle sauran kukis ɗinku a cikin akwati mai tsaro kuma ku yi amfani da app ɗin.

 

6. Tunani Rage Sikari na Boye a Abinci.


Idan kuna da wuya a bar ice cream da cakulan, la'akari da yanke baya akan ketchup da salsa. "Sugar tana cikin kayan abinci da miya da yawa, kuma dole ne a kiyaye kada a ɗauka cewa saboda ba kayan zaki ba ne ko abinci mai daɗi ba dole ba ne a sami sukari," in ji Ilene Ruhoy, MD, PhD, likita ƙwararriyar likitan yara da manya. kuma memba na majalisar gut don Jetson. "Ana samun sukari a cikin nau'o'in ketchup, mustard, salsas, marinaras, da sauran kayan miya. Ana iya samunsa a wasu abinci kamar sushi shinkafa da polenta."

 

A zahiri, kamar yadda Dokta Drucker ya nuna, da gangan ana ƙara sukari zuwa kusan kashi 74 cikin ɗari na kayan abinci da aka haɗa![8] "Sugar ita ce mafi mashahuri sinadari. da aka saka a cikin abincin da aka shirya; gidan abincin karin kumallo da aka yi da 'ya'yan itace na gaske da hatsi gabaɗaya' na iya ƙunsar gram 15 ko fiye na ƙarar sukari - a zahiri ana ɓoye su a ko'ina cikin wadatar abincinmu Manya, yara, jarirai har ma da jarirai suna da sharadi cikin rashin sani sugar." Haɓaka ɗabi'a na bincika alamomin kayan masarufi zai bayyana yawan kasancewar sukari a cikin wasu abubuwan abinci da ba a zata ba.

 

7. Gishiri da Ƙarin Ruwa.

 

Dokta Vuu ya tabbatar da cewa gamsuwa da sha'awar abinci mai sukari da ruwa na iya yin tasiri, kamar yadda mutane sukan yi kuskuren ƙishirwa ga yunwa. "Hanya ɗaya mai sauƙi don sarrafa jarabar sukari ita ce shan ruwa mai yawa," in ji Cassetty. "Yana da kyaun maye gurbin sauran abubuwan sha kuma yana taimakawa tare da jin dadi, wanda zai iya hana cin abinci ba tare da gangan ba. A cikin binciken daya, mutanen da suka kara yawan abincin yau da kullum sun rage yawan abincin su na yau da kullum."[9]

 

Hakazalika, yana da mahimmanci a gane cewa abubuwan sha masu daɗi kamar soda, lemo, da abubuwan sha na wasanni sune tushen tushen ƙara sukari a cikin abincinmu. "Daya daga cikin mafi kyawun abin da za ku iya yi shi ne ku sayar da abin sha mai zaki don wanda ba a so," in ji Cassetty. "Idan kuna da matsala wajen yin wannan, za ku iya fara da yanke adadin da kuke sha, misali, ta hanyar shan soda kowace rana maimakon kowace rana. Sannan, ci gaba da rage adadin da kuke sha kowane mako har sai kun sauke. al'ada." Idan kun yanke shawarar iyakance damar zuwa wasu kwanaki kawai, gwada app

 

Idan sha'awar ta kasance mai ƙarfi sosai?

 

TimePasscode wata sabuwar manhaja ce da aka tsara don taimakawa mutane wajen sarrafa sha'awarsu yadda ya kamata. Tare da fasalulluka na ƙa'idar, masu amfani za su iya amfani da akwatin ajiyarsa don adana kayan ciye-ciye ko abubuwan sha da suke son iyakance isa ga.

 

Yin amfani da TimePasscode, masu amfani za su iya saita lambar wucewa ta keɓaɓɓen don kulle akwatin ma'ajiya, tare da hana samun dama ga abin da aka adana nan take. abun ciye-ciye ko abin sha. Wannan yana ƙara ƙarin juzu'i na sarrafawa da lissafi, yana bawa mutane damar tsayayya da sha'awa ta hanyar kulle jaraba da gangan har zuwa wani lokaci mafi dacewa.

 

Ta hanyar haɗa fasaha da ƙarfi, TimePasscode yana ƙarfafa masu amfani don yanke shawara mai hankali game da halaye masu amfani da su, haɓaka zaɓi mafi koshin lafiya da kuma taimakawa wajen shawo kan sha'awar ta hanyar samar da mafita mai sauƙi amma mai inganci don sarrafa motsa jiki.

 

  1.  Vos MB, Kaar JL, Welsh JA, et al. Added sugars and cardiovascular disease risk in children: a scientific statement from the American Heart Association.  Circulation. 2017;135(19):e1017-e1034. doi:10.1161/CIR.0000000000000439
  2.  American Heart Association. How much sugar is too much? Date Accessed May 5, 2022.

  3. Pepino MY. Metabolic effects of non-nutritive sweeteners. Physiol Behav. 2015;152(B):450-455. doi:10.1016/j.physbeh.2015.06.024

  4. Gupta M. Sugar substitutes: mechanism, availability, current use and safety concerns-an update. Open Access Maced J Med Sci. 2018;6(10):1888-1894. doi:10.3889/oamjms.2018.336

  5. Zurakait FM, Makarem N, Liao M, St-Onge M-P, Aggarwal B. Measures of poor sleep quality are associated with higher energy intake and poor diet quality in a diverse sample of women from the go red for women strategically focused research network. J Am Heart Assoc. 2020;9(4):e014587. doi:10.1161/JAHA.119.014587

  6. Henst RHP, Pienaar PR, Roden LC, Rae DE. The effects of sleep extension on cardiometabolic risk factors: a systematic review. J Sleep Res. 2019;28(6):e12865. doi:10.1111/jsr.12865

  7. Leidy HJ, Lepping RJ, Savage CR, Harris CT. Neural responses to visual food stimuli after a normal vs. higher protein breakfast in breakfast-skipping teens: a pilot fMRI study. Obesity (Silver Spring). 2012;19(10):2019-2025. doi:10.1038/oby.2011.108

  8. UCSF, Hidden in Plain Sight. Date Accessed May 5, 2022.

  9. An R, McCaffrey J. Plain water consumption in relation to energy intake and diet quality among US adults, 2005-2012. J Hum Nutr Diet. 2016;29(5):624-632. doi:10.1111/jhn.12368