Mutane da yawa suna ƙoƙarin guje wa cin sukari da yawa, amma ana saka shi a cikin abinci da abubuwan sha da yawa har yana da wuya a guje shi. Yana da sunaye sama da 50 a kan lakabi, yana bayyana ko da a cikin abincin da yake da ɗanɗano mai daɗi, kuma madogaran suna da rudani da rigima. To, shin sukari yana da jaraba—kuma ya kamata ku yanke shi gaba ɗaya?
**Menene ainihin sukari?**
Dukanmu mun san abin da kuke saka a cikin shayi ko kofi—sukari na tebur (sucrose), wanda aka yi daga rake mai ladabi ko gwoza mai ladabi. Amma "sukari" kalma ce mai faɗi ga carbohydrates masu sauƙi da ake samu a cikin 'ya'yan itatuwa da wasu kayan lambu (fructose, glucose, da sucrose), kayayyakin kiwo (lactose), da hatsi masu malt (maltose).
**Shin yana da illa a gare ni?**
Ba haka ba idan ya fito daga abinci gaba ɗaya kamar 'ya'yan itace, kayan lambu, madara, da yogurt mara ɗanɗano. "Waɗannan abincin suna ba da abubuwan gina jiki da yawa waɗanda ke da mahimmanci ga lafiyar gaba ɗaya," in ji Sammie Gill, babban masanin kimiyya a British Nutrition Foundation (BNF). "'Ya'yan itace suna da vitamin C, fiber, da phytochemicals, kuma madara tana ƙunshe da calcium, protein, da vitamin B12. Ba za ku iya kwatanta guntun 'ya'yan itace da jakar alewa ko gilashin madara da gwangwanin kola ba." Yawancinmu za su amfana da ƙarin 'ya'yan itace a cikin abincinmu, ba ƙasa ba.
**To wane irin sukari ya kamata in iyakance?**
Sukari "kyauta"—ma'ana duk sukari da mai ƙera, mai dafa abinci, ko mai ci ya ƙara. Abubuwan da aka fi sani sune abubuwan sha masu kumfa, biscuits, cakes, da cakulan.
**Wannan yana da bayyane sosai.**
Hakanan ya haɗa da abubuwan sha masu giya, ruwan 'ya'yan itace, da smoothies (sukari kyauta yana fitowa yayin juicing), yawancin hatsin karin kumallo, yogurts masu ɗanɗano, miya da kayan ɗanɗano, da sauran abinci da yawa da aka sarrafa. Ko wani abu mai lakabi wanda ya haɗa da kalmomi kamar syrup, nectar, molasses, treacle, ko kalmomin da ke ƙarewa da "-ose" (kamar dextrose), fruit juice concentrate ko puree, zuma…
**Tabbas zuma tana da kyau?!**
"Zuma sau da yawa tana da suna na zama mafi koshin lafiya fiye da sukari fari—tana da haske mai ƙarfi na lafiya," in ji Gill. "A gaskiya, yayin da zuma ta ƙunshi ƙananan adadin vitamins da ma'adanai, adadin yana da ƙanƙanta kuma yana da ƙasa da yawa don samar da fa'idodin lafiya masu ma'ana."
Don haka wannan "lafiya" abun ciye-ciye tare da zuma (ko maple syrup, ko agave nectar) bai fi sandar cakulan kyau ba? "A ƙarshe, sukari har yanzu sukari ne," in ji Gill. "Akwai sunaye sama da 50 a gare shi, kuma yayin da wasu na iya zama kamar na halitta ko mafi koshin lafiya, jiki yana sarrafa su ta hanya ɗaya."
An yi amfani da zumar Manuka a al'ada don magance raunuka, cizon kwari, ƙonawa, da sauran yanayin fata, amma karatu ba su da tabbas. Public Health England da National Institute for Health and Care Excellence suna ba da shawarar yin amfani da zuma lokaci-lokaci don tari mai tsanani don guje wa maganin rigakafi marasa buƙata, amma suna gargadin cewa har yanzu sukari ne kuma yana iya haifar da lalacewar haƙori.
**Akwai wasu tushen sukari masu ban mamaki?**
Rahoton shekara-shekara na Food Foundation na Broken Plate, wanda aka buga a makon da ya gabata, ya gano cewa kashi 74% na kayayyakin ciye-ciye na jarirai da yara sun ƙunshi babban ko matsakaicin matakin sukari—ko da waɗanda aka lakafta "babu ƙarin sukari." Wannan saboda yawancinsu sun haɗa da ruwan 'ya'yan itace. A bara, rahoton Action on Sugar ya gano cewa kashi 68% na sandunan ciye-ciye "masu lafiya" da ake sayarwa a Burtaniya—waɗanda aka tallata a matsayin masu yawan fiber, masu yawan protein, da/ko ƙarancin sukari—za su ɗauki alamar gargadi "mai yawan sukari" a Chile, wadda ke da tsarin lakabi na tilas. Hakanan yana gargadin cewa yawancin madogaran madara, kamar madarar shinkafa, almond, da soya, galibi suna ƙunshe da ƙarin sukari.
**Ina da haƙori mai daɗi sosai. Ba zan iya samun sukari kyauta ba?**
Tabbas—yana da matuƙar wuya a kawar da duk ƙarin sukari, kuma akwai ƙarancin shaida cewa ya kamata ku yi hakan. Bayan bita a 2014, jagorar hukuma daga WHO da American Heart Association ita ce ƙarin sukari ya kamata ya zama bai wuce kashi 10% na adadin kuzarin ku na yau da kullun ba (200kcal/50g/12 tsp). Burtaniya ta ƙara gaba, bisa rahoton 2015 na Scientific Advisory Committee on Nutrition. Scientific Advisory Committee on Nutrition (SACN) da NHS suna ba da shawarar cewa sukari kyauta ya kamata ya zama bai wuce kashi 5% na adadin kuzarin ku na yau da kullun ba, wanda shine kusan 30g ko cubes sukari bakwai. Don saka wannan a cikin mahallin, British Heart Foundation ta lura cewa sandar cakulan daidaitacciya tana ƙunshe da 25g na sukari kyauta, kuma gwangwanin kola 330ml yana da 35g.
Ina tsammanin ba mutane da yawa ne ke bin iyakar 30g ba, ko?
Duba hoto a cikin cikakken allo
Yara masu shekaru 4 zuwa 18 suna cin sukari mafi yawa. Hoton: An saka samfurin; Maria Korneeva/Getty Images
A'a—a cewar British Nutrition Foundation (BNF), 'yan Burtaniya suna cin sukari kusan sau biyu fiye da yadda ya kamata. Wannan yana da fahimta lokacin da 30g na sukari yake daidai da ƙaramin gilashin ruwan 'ya'yan itace da yogurt mai ɗanɗano. Ƙara pastry ko kwano na hatsi, kuma karin kumallo kaɗai zai iya sanya ku wuce iyakar yau da kullun. Yara masu shekaru 4 zuwa 18 suna cin sukari mafi yawa (kusan kashi 12% na adadin kuzarin su na yau da kullun), tare da abubuwan sha masu laushi sune babban tushe ga waɗanda suka wuce 10. Ga manya, manyan masu laifi sune abubuwan sha masu laushi da giya. Sauran manyan tushe sun haɗa da hatsin karin kumallo, alewa, sukari na tebur, ruwan 'ya'yan itace, biscuits, buns, cakes, da pastries.
A cikin bita na 2023, masu bincike na Australiya sun gano cewa cin sukari na duniya ya ɗan ragu tun daga shekara ta 2000, amma har yanzu yana da yawa kuma ya wuce iyakokin da aka ba da shawarar. Misali, yawan cin sukari na yau da kullun a Amurka ya ragu daga 96.6g zuwa 72.3g ga kowane mutum tsakanin 2001 da 2018, amma kawai a tsakanin manya a ƙasa da 50.
Kuma duk wannan sukari yana lalata haƙoranmu?
E—musamman abubuwan sha masu laushi masu sukari. "Sukari yana amsawa da wasu ƙwayoyin cuta a cikin baki don ƙirƙirar acid waɗanda ke raunana enamel na haƙori. Shan abubuwan sha masu sukari da yawa yana da alaƙa da haɗarin cavities mafi girma," in ji Gill. A gefe guda, "cin kayayyakin kiwo waɗanda ke ƙunshe da lactose na halitta na iya taimakawa karewa daga cavities, musamman saboda calcium da phosphate, da kuma proteins na madara kamar casein."
British Dietetic Association (BDA) tana ba da shawara game da shan abubuwan sha masu kumfa akai-akai, kuma tana ba da shawarar samun ruwan 'ya'yan itace da smoothies kawai a cikin ƙananan adadi (har zuwa 150ml a rana) tare da abinci, ba a matsayin ciye-ciye ba. Hakanan tana lura cewa yayin da abubuwan sha masu laushi "diet" ke ƙunshe da sweeteners marasa sukari, "yawancinsu har yanzu suna da isasshen acid don cutar da haƙoranku idan kun sha su da yawa."
Menene sauran haɗarin lafiya?
Bayan lalacewar haƙori, rahoton SACN na 2015 ya gano cewa yawan cin sukari yana da alaƙa da haɗarin kiba mafi girma—wanda ba abin mamaki ba ne. A Girka, Hellenic National Nutritional Health Survey (2013-15) ya gano cewa yaran da suka samu fiye da kashi 10% na adadin kuzarin su daga ƙarin sukari sun kasance sau 2.57 mafi yuwuwar zama masu kiba ko kiba fiye da waɗanda suka samu ƙasa da kashi 10%.
Action on Sugar ta ce ana iya samun alaƙa tsakanin yawan sukari da hawan jini, wasu cututtukan daji, da cutar hanta mara giya.
Me yasa abubuwan sha masu sukari suke da illa?
Duba hoto a cikin cikakken allo
Abubuwan sha masu daɗi suna sauƙaƙa cin sukari da yawa da sauri. Hoton: Narong Khueankaew/Getty Images
"Abubuwan sha masu sukari galibi suna da matsala saboda yana da sauƙi a sha adadin sukari mai yawa da sauri," in ji Gill. Yawancin karatu sun nuna cewa abubuwan sha masu sukari suna haifar da kiba kuma suna da alaƙa da matsalolin lafiya daban-daban. Misali, Framingham Heart Study a Massachusetts, wanda ya fara a 1948 kuma yanzu yana kan ƙarni na uku na mahalarta, ya gano cewa mutanen da ke shan abubuwan sha masu sukari da yawa suna da kitsen hanta da yawa sosai, ƙarancin cholesterol "mai kyau" (HDL), da ƙarin cholesterol "marar kyau" (LDL) da triglycerides. Wani bincike ya gano alaƙa bayyananne tsakanin shan abubuwan sha masu laushi da haɗarin ciwon sukari na nau'in 2.
A 2024, wani bincike na lura da Lund University na mutanen Sweden 70,000 ya gano cewa abubuwan sha masu sukari sun fi alaƙa da cututtukan zuciya da jijiyoyin jini fiye da kowane nau'in sukari. Ƙungiyar da ta sha mafi yawa tana da haɗarin ischaemic stroke, heart failure, atrial fibrillation, da abdominal aortic aneurysm mafi girma. Masu binciken sun ce: "Sukari na ruwa yana da yuwuwar ƙarancin cikawa fiye da sukari da ake ci a cikin nau'i mai ƙarfi, wanda zai iya haifar da cin abinci fiye da kima, yana ƙara yawan adadin kuzari da haɓaka matakan sukari na jini."
**Shin sukari yana shafar yanayina kuma?**
Yana yiwuwa sosai—kuma yana iya ma shafar tunanin ku. Binciken Australiya ya gano ƙarin shaida na "tasiri na dogon lokaci daga yawan cin sukari na yau da kullun akan ƙwaƙwalwa, yanayi, gane abubuwa, da mai da hankali." Abincin da ke da yawan sukari an haɗa shi da damuwa, tashin hankali, damuwa, hyperactivity, da matsalolin hali. Wasu karatu sun nuna cewa shan abubuwan sha masu sukari da yawa yayin daukar ciki ko shayarwa yana da alaƙa da "ƙarancin aikin fahimi na yara da ci gaban zamantakewa-hankali." A ƙarshe, masu binciken sun lura cewa "shaida na yanzu tana nuna ƙarfi cewa sukari mai ladabi yana taka muhimmiyar rawa a cikin rashin aikin fahimi da dementia."
**Menene yake yi wa hanjina?**
Wannan sabon yanki ne na bincike, amma har yanzu, an haɗa sukari da dysbiosis (rushewa) na microbiome na hanji. Dysbiosis, bi da bi, an haɗa shi da kiba, juriya na insulin, da cutar hanta mara giya.
**Shin sukari yana da jaraba?**
Kawther Hashem, babban malami a fannin abinci mai gina jiki na jama'a a Jami'ar Queen Mary ta London kuma shugaban bincike da tasiri a Action on Sugar, ta ce sukari ba abu ne mai jaraba kamar nicotine ba. Duk da haka, wasu mutane na iya nuna halaye masu jaraba, kamar cin abinci mai yawa da janyewa. "Mun saba da samun sukari," in ji ta. "Yana cikin abincin da muke jin daɗi, don haka yana da wuya a rage ci." Sukari na iya ƙara dopamine da rage ghrelin da leptin, wanda ke rage jin cikawa.
Alewa da sauran abincin sukari galibi hanya ce ta nuna soyayya da ƙauna. Hankali da al'ada suma suna taka rawa. "Haɗinmu da sukari yana farawa da wuri—a kowane bikin ranar haihuwar yara, mutane za su ruɗe idan ba ku son yaronku ya sami guntun cake," in ji Hashem. "A yawancin al'adu, muna nuna soyayya ta hanyar abincin sukari. Ana ba su a matsayin kyauta don kyakkyawan hali—ba da daɗewa ba, ana ba da lollipops ga yara a likitan haƙori!"
**To ta yaya zan iya ragewa?**
Yi shi a hankali, in ji Gill. "Yanke wani abu gaba ɗaya nan take sau da yawa yana da wuya a ci gaba. Idan kuna da cokali na sukari a cikin shayi ko kofi, gwada rabin cokali kuma ku ci gaba daga can. Sauya abubuwan sha masu kumfa masu sukari da ruwa mai kumfa tare da 'ya'yan itace ko kombucha mai ƙarancin sukari."
Wasu mutane sun fi jin sukari fiye da wasu, amma kowa na iya sake horar da ɗanɗanon su zuwa wani mataki. "Zaɓin ku na zaƙi yana tasiri ta hanyar kwayoyin halittar ku (wanda ba za ku iya canzawa ba) da muhallin ku (wanda za ku iya)," in ji Gill. "Zaɓin zaɓuɓɓuka masu ƙarancin sukari na iya taimakawa wajen sa ɗanɗanon ya zama mai karɓuwa. Daidaitawa yana faruwa tare da maimaita bayyanarwa, don haka yana ɗaukar ɗan lokaci da juriya."
Babu wani abu da ba daidai ba tare da ciye-ciye na lokaci-lokaci, in ji Hashem—muddin da gaske ne na lokaci-lokaci. Manyan kantuna da kamfanonin abinci suna son mu yi wa kanmu magani koyaushe: "Kowane yanayi, kowane biki, dama ce ta talla don abincin sukari. Alewa na Easter yana kan shelves bayan Kirsimeti," in ji ta.
British Nutrition Foundation tana ba da shawarar wasu sauƙaƙan musaya: maimakon ciye-ciye masu daɗi, gwada sabbin 'ya'yan itace ko ciye-ciye masu daɗi kamar crackers na hatsi gaba ɗaya tare da cuku; yogurt na halitta tare da 'ya'yan itace maimakon masu ɗanɗano; man gyada mara sukari maimakon jam ko yada cakulan. Hakanan yana ba da shawara a mai da hankali kan abin da za ku iya ci da yawa: kayan lambu, legumes, da hatsi gaba ɗaya. App ɗin FoodSwitch, wanda ake samu a ƙasashe tara, yana ba ku damar duba barcodes a manyan kantuna kuma yana ba da shawarar zaɓuɓɓuka masu ƙarancin sukari.
**Shin Burtaniya ba ta da harajin sukari?**
E, an gabatar da harajin masana'antar abubuwan sha masu laushi a 2018, yana harajin abubuwan sha da aka ƙara sukari. Daga 2028, zai kuma rufe wasu abubuwan sha masu tushen madara masu sukari waɗanda aka keɓe da farko. Tun daga lokacin, masu kera abin sha sun rage yawan sukari da kashi 47% a matsakaici. Gill ta ce, "Harajin ya kasance kyakkyawan mataki na gaba, amma yanayin abinci yana da rikitarwa kuma yana buƙatar babban gyara don yin canji na gaske. An sami babban karuwa a amfani da sweeteners, kuma yayin da ake ganin su gabaɗaya a matsayin lafiya, yana da kyau kada a dogara da su sosai, musamman tunda sabbin bayanan lura suna nuna yiwuwar alaƙa da matsalolin lafiya daban-daban da rushewar ƙwayoyin cuta na hanji." Misali, wani bincike na Brazil a bara ya gano cewa sweeteners na iya cutar da lafiyar kwakwalwa. Wani bincike ya danganta wasu sweeteners da kiba, cututtukan zuciya, da wasu cututtukan daji.
Don haka, bai kamata in canza daga sukari zuwa sweeteners ba?
Duba hoto a cikin cikakken allo
Sweeteners madogara ne ga sukari. Hoton: AntonioGuillem/Getty Images
Action on Sugar ta bayyana akwai nau'ikan sweeteners guda biyu. Masu maye gurbin sukari masu ƙarfi ba su da adadin kuzari kuma suna da ɗanɗano mai daɗi sosai, yayin da polyols, waɗanda suka fito daga sukari, suna da ƙananan adadin kuzari kuma suna ƙara yawa da zaƙi. A cikin EU, an amince da masu maye gurbin sukari 11, ciki har da aspartame, saccharin, da sucralose, da polyols guda bakwai na yau da kullun, kamar xylitol, sorbitol, da isomalt. Kowannensu ana ɗaukarsa lafiya don ci har zuwa "iyakar yau da kullun da aka yarda da ita" – kamar yadda BDA ta nuna, za ku iya sha gwangwani 12 na abubuwan sha masu ɗanɗanon aspartame a rana ba tare da wuce wannan iyaka ba.
A 2023, WHO ta fitar da jagora kan sweeteners bisa sabbin shaida: "WHO tana ba da shawarar cewa kada a yi amfani da sweeteners marasa sukari don sarrafa nauyi ko don rage haɗarin cututtukan da ba su yaduwa ba." A Burtaniya, BDA, BNF, da Diabetes UK sun sabunta matsayinsu na haɗin gwiwa. Sun ce sweeteners na iya zama madogara mai amfani ga mutanen da ke shan abubuwan sha masu sukari da yawa, musamman waɗanda ke cikin haɗarin ciwon sukari na nau'in 2, amma an fi amfani da su don taimakawa a hankali a nisantar da ɗanɗano mai daɗi. "Sweeteners ba mafita ce ta kai tsaye ba. Abinci mai lafiya, daidaitacce wanda ke da ƙarancin sukari, kitsen jiki, da gishiri, kuma mai yawan fiber har yanzu shine mabuɗin." Ruwa, in ji su, shine abin sha mafi kyau.
Wannan yana da ban sha'awa sosai…
Wataƙila, amma zai kuma taimaka wa duniya. A cewar rahoton 2023 na Action on Sugar, Burtaniya tana amfani da kusan kadada 100,000 na ƙasa don noman gwoza mai ladabi – kusan daidai da adadin da ake amfani da shi don kayan lambu – wanda ke lalata ƙasa. Burtaniya kuma tana shigo da rake mai ladabi da yawa (ton 325,000 a wannan shekara), wanda ke buƙatar ruwa da nitrogen da yawa don girma, kuma ana jigilar shi mai nisa.
**Tambayoyin da Aka Yi Yawa**
Anan akwai jerin tambayoyin da aka yi yawa game da sukari bisa ga batun da aka bayar
Tambayoyin Matakin Farko
1 Menene ainihin sukari?
Sukari nau'in carbohydrate ne mai sauƙi wanda jikinku ke amfani da shi don samun kuzari. Yana faruwa a halitta a cikin abinci kamar 'ya'yan itace da madara, amma kuma ana ƙara shi a cikin abinci da aka sarrafa.
2 Shin duk sukari yana da illa a gare ku?
A'a. Sukari na halitta a cikin 'ya'yan itace da kayan lambu gaba ɗaya yana zuwa tare da fiber, ruwa, da abubuwan gina jiki waɗanda ke rage saurin da jikinku ke sha shi. Sukari mara kyau shine nau'in da aka ƙara wanda ake samu a cikin sodas, alewa, da ciye-ciye da aka sarrafa.
3 Nawa sukari ya kamata in ci a rana?
American Heart Association tana ba da shawarar kada a wuce cokali 6 na ƙarin sukari a rana ga mata da cokali 9 ga maza. Don tunani, gwangwanin soda ɗaya yana da kusan cokali 10.
4 Menene bambanci tsakanin sukari na halitta da ƙarin sukari?
Sukari na halitta yana cikin abinci tun da farko.
Ƙarin sukari shine duk wani sukari ko syrup da aka saka a cikin abinci yayin sarrafawa.
5 Menene wasu sunaye na yau da kullun na sukari a kan lakabin abinci?
Sau da yawa za ku ga sukari na rake, sukari mai ruwan kasa, zuma, maple syrup, agave nectar, da syrup na masara. Amma akwai ƙarin sunaye masu ruɗi da yawa da za a kula da su.
Tambayoyin Matakin Ci Gaba
6 Na ji akwai sunaye 50 na sukari. Za ku iya ba ni wasu masu ruɗi?
Tabbas. Ku kula da waɗannan sunaye marasa bayyane:
Masu ƙarewa da -ose: Dextrose, maltose, sucrose, glucose.
Syrups: Syrup na shinkafa mai ruwan kasa, syrup na malt, daskararrun syrup na masara.
Sauran: Fruit juice concentrate, barley malt, molasses, har ma da evaporated cane juice.
7 Shin zuma ko agave syrup sun fi sukari fari koshin lafiya?
Ba haka ba. Yayin da zuma da agave ke da ƙananan ma'adanai da antioxidants, jikinku yana sarrafa su kusan daidai da sukari fari. Har yanzu suna cikin ƙarin sukari kuma suna ƙidaya a kan iyakar yau da kullun.
8 Me yasa ake ɗaukar high-fructose corn syrup da illa sosai?
HFCS mai daɗi ne mai arha da aka sarrafa sosai. Babban damuwa ba shine cewa ya fi sauran sukari illa ba, amma yana cikin abinci da yawa da aka sarrafa, yana sauƙaƙa cin sukari da yawa ba tare da saninsa ba.
