A cikin zamantakewarmu mun sami babban adadin takamaiman abinci na musamman ga jarirai da yara ƙanana waɗanda ke ɗauke da ƙwayoyi masu yawa na sukari (wasu a ɓoye). Me kuka sani game da tasirin sukari akan yara? Shin da gaske sukari guba ne ga yaranmu?
Mun tattara abubuwan da muke yawan shakku kan wannan batun.
Menene glucose kuma menene don?
Glucose shine carbohydrate da ake samu a cikin sukari (sukari) wanda muke cinyewa. Lokacin da muka dauki glucose, yakan wuce zuwa cikin jini kuma sai a juya shi zuwa hanta don samar da kuzari. Ana adana glucose mai yawa a jiki kamar mai.
Abin da yawan sukari na yau da kullum ya kamata yara su sha?
Cin abincin yau da kullun na sugar a cikin yara daga shekara 1 zuwa 3 ya zama matsakaicin 17 grams na sukari a kowace rana. A cikin mutane sama da shekaru 3 yana da kyau kada su wuce gram 37 kowace rana (kimanin cokali 7).
Wane abincin yara ne ke ɗauke da mafi yawan sukari?
- Yogurts: yogurt ga yara ya ƙunshi matsakaita game da 16g sukari, kusan yawan sukarin da aka ba da shawara ga jariri.
- Biskit: Kowane 100g na cookies muna da gram 69 na carbohydrates, daga cikin waɗannan kusan 24g sugars ne.
- Madarar madaraFormula na iya ƙunsar tsakanin 28% da 54% na yawan adadin kuzarinku daga sukari.
- Tulunan ruwa: gadoji da yawa suna da yawan sugars. Muna ba da shawarar ka duba alamun.
- Otesididdigar 'ya'yan itace: Tuffa gram 250 da ayaba na dauke da gram 27,5 na sukari.
Waɗanne abinci ne ga yara ke ƙunshe da mafi yawan sukari?
- Abincin karin kumallo: kimanin gram 50 na hatsi na iya ƙunsar gram 18 na sukari.
- Kunshin ruwan ledaWasu tubalin ruwan 'ya'yan itace suna dauke da gram 34,3 na sukari, wanda yayi daidai da cubes 8 da rabi.
- Koko mai narkewa: Giram 30 na koko mai narkewa ga yara yana dauke da gram 10,8 na sukari.
Idan kuna son ƙarin bayani game da abun cikin sukari na wasu takamaiman samfura da alamu a kasuwa, zaku iya tuntuɓar shafin sinAzucar.org.
Shin ya kamata a saka suga a abincin jariri?
Masana ilimin abinci mai gina jiki sun bada shawara kar a saka gishiri ko sikari a abincin yara don haka ta wannan hanyar su saba da ɗanɗanar halitta na abin da suke cinyewa.
Ya kamata yara su ci sukari?
Bayan shekara, yara suna ƙona makamashi mai yawa saboda babban aikinsu, saboda haka, yawan amfani da sukari yana da mahimmanci. Yara suna girma kuma saboda haka haɓakar jikinsu tana ƙaruwa.
Waɗanne abinci ne ga yara waɗanda ke ɗauke da ƙwayoyi masu yawa na sukari?
Yankakken burodi, sandunan hatsi, sukari ko hatsin zuma, cakulan, kayan ciye-ciye masu gishiri, ruwan leda mai kunshi, masu laushi, yogurt na ruwa, irin kek na masana'antun, ketchup, kayan zaki, dafaffen abinci, da soyayyen tumatir a bulo, da sauransu.
Waɗanne sunaye masana'antar abinci ke amfani da shi don ƙarin sukari?
Babban fructose masara syrup ko syrup (HFCS ko HFCS), agave, agave syrup, molasses, maple syrup, syrup, cane syrup, fructose, sucrose, maltose, maltodextrin, ruwan 'ya'yan itace tattara, caramel, dextrose, sucrose, ruwan' ya'yan itace, zuma, da dai sauransu
Shin akwai ingantattun hanyoyin suga?
I mana, 'ya'yan itãcen marmari, kayan marmari, da hatsi duka suna ɗauke da lafiyayyen sugars. Thearfin da sukari ke bayarwa ba shi da kyau idan ya fito ne daga abincin ƙasa ko kuma hadadden carbohydrates.
Ta yaya yawan shan sukari ke shafar yaro?
Yawan amfani da sikari na iya haifar da matsalolin da ke shafar metabolism (kiba, ciwon sukari), zuciya (hawan jini), lafiyar hakora (cavities) da ma aikin makaranta (haɓaka aiki da rage hankali da maida hankali)
Shin maye gurbin sukari yana da kyau ga yara?
A cikin yara 'yan ƙasa da shekaru 3 amfani da kayan zaki ba shi da kyau (Abincin Abincin). Waɗanda shekarunsu suka wuce 3 na iya ɗaukar kayan zaki a yanayin kiba, kiba ko ciwon sukari amma koyaushe suna ƙarƙashin kulawar likita.
Yaya za a guji yawan amfani da sukari a cikin yara?
- Rage yawan cin sugars mai sauƙin sha.
- Ara yawan cin abinci mai wadataccen fiber: 'Ya'yan itãcen marmari (ba ruwan' ya'yan itace ba), ɗanyen kayan lambu, cikakkun hatsi da ɗan wake.
- Yi ayyukan samar da endorphin banda cin abinci, kamar wasanni.
- Inganta kyawawan halaye a cikin danginku ƙoƙarin samarwa da yaranku lafiyayyen abinci iri-iri.
- Guji amfani da zaƙi a matsayin kyaututtuka. Ku cinye su kawai a lokuta da ba safai ba