Na'urar Lissafin Cin Sukari na Yini

Sukarin da aka ƙara nawa a kowace rana ya yi yawa?

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jimillar kuzarin da kake ci (misali 2000)

Na'urar Lissafin Cin Sukari na Yini

Hukumar Lafiya ta Duniya tana ba da shawarar kiyaye sukarin kyauta a ƙasa da 10% na kuzarin ka na yini, kuma a kyautace ƙasa da 5% don ƙarin amfanin lafiya. Wannan na'urar lissafi tana mai da kaloris ɗin da kake ci a yini zuwa mafi yawan adadin sukarin kyauta a gram da cokali ƙanana, a iyakar 10% da burin mafi tsanani na 5%. Sukarin kyauta ya haɗa da sukarin da aka ƙara wa abinci da abin sha tare da sukarin da ke cikin zuma, sirop da ruwan 'ya'yan itace — ba sukarin halitta da ke cikin cikakkun 'ya'yan itace, kayan lambu da madara ba.

Sukarin kyauta = sukarin da aka ƙara wa abinci tare da wanda ke cikin zuma, sirop da ruwan 'ya'yan itace. Sukarin halitta da ke cikin cikakkun 'ya'yan itace, kayan lambu da madara ba a ƙirgawa.

Yadda ake amfani da wannan na'urar lissafin sukari

Shigar da abin da kayan aikin ke buƙata (misali adadin kuzarin ka na yau da kullun) ko duba iyakar da aka ba da shawara sannan ka danna lissafa. Iyakar sukarin da aka ƙara na yau da kullun zai bayyana nan take a grams (da cokali na shayi), ba tare da rajista ba.

Yadda ake karanta sakamakonka

Iyakar tana ga sukari na kyauta ko wanda aka ƙara, ba sukari na halitta a cikin cikakken ya'yan itace da madara mai sauƙi ba. Kimanin grams 4 na sukari = cokali 1 na shayi, don haka iyakar grams 25 kusan cokali 6 ne na shayi.

Kimiyyar da ke bayan lambobin

WHO na ba da shawarar kiyaye sukari na kyauta ƙasa da 10% na kuzarin yau da kullun, mafi kyau ƙasa da 5%; American Heart Association na ba da shawarar kimanin grams 25 ga mata da 36 ga maza. Yawancin sukarin da aka ƙara yana ɓoye a cikin abin sha, miya da abun ciye-ciye.

Iyakoki da shawarwari masu amfani

Duba lakabi don added sugars da sunayensa masu yawa (syrups, kalmomin da suka ƙare da ose); abin sha mai zaƙi shine mafi girman tushe, don haka canza su shine mafi tasiri. Gwada na'urorin Sodium, Fiber da Net Carbs na CaloNote kuma ka yi rikodi a manhajar CaloNote.

Tambayoyin da Ake Yawan Yi

What does the daily sugar intake calculator show?
It shows your recommended maximum free sugar per day in grams and teaspoons, based on your calorie intake. Using the WHO guidelines, it translates a percentage of your energy into an easy-to-track sugar limit for daily eating.
How do I calculate my daily sugar limit?
Enter your daily calorie intake, and the calculator applies the WHO guidelines to cap free sugars at 10% of calories, with an ideal target of 5%. It then converts those calories into grams and teaspoons of sugar.
How much sugar per day is recommended?
The WHO recommends keeping free sugars under 10% of total calories, and ideally below 5%. For a 2,000-calorie diet, the 10% limit is about 50 grams, roughly 12 teaspoons, while the 5% target is around 25 grams.

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