Gud khane ke fayde aur nuksan (gur ke fayde)

Gud ganne ke ras ko ubaal kar banaya jaata hai. Ras ko badi kadhai mein tab tak pakaate hain jab tak paani ud na jaaye, phir use saanche mein jamaa dete hain. Centrifuge mein kuch alag nahi kiya jaata, isliye jo molasses cheeni ki mill nikaal deti hai, woh gud mein reh jaata hai. Isi wajah se gud mein minerals aur rang bacha rehta hai, aur isi wajah se scientists ise non-centrifugal sugar kehte hain (Rao aur Singh, Sugar Tech, 2022).

IFCT 2017 ke hisaab se 100 g gud mein 354 kcal, 84.87 g carbohydrate, 1.85 g protein aur 0.16 g fat hota hai. Yeh carbohydrate zyadatar sugar hi hai. Minerals mein iron 4.63 mg, calcium 107 mg, magnesium 115 mg, potassium 488 mg, zinc 0.45 mg aur folate 14.4 mcg hota hai; sodium sirf 25.38 mg. Fibre report nahi hua hai.

Ek baat yaad rakhein: koi 100 g gud ek baar mein nahi khaata. Ek level teaspoon (chhota chammach) powder lagbhag 5 g hota hai aur ek chhota tukda lagbhag 10 g. 10 g gud (do teaspoon ya ek chhota tukda) se 35 kcal, 0.46 mg iron aur 10.7 mg calcium milta hai. Yeh IFCT ke average numbers hain; kisi bhi pack ka label us product ke apne numbers deta hai, jo thode alag ho sakte hain. Poori table, chammach ke hisaab se numbers aur cheeni ke saath comparison English mein jaggery calories and nutrition page par hai, aur gud ki poori guide jaggery hub par.

Neeche har fayda IFCT 2017 ke number ke saath hai, pehle per 100 g aur phir 10 g (do teaspoon) ke hisaab se, kyunki asli fayda utna hi hai jitna aap khaate hain.

1. Iron, jo safed cheeni mein nahi hota

100 g gud mein 4.63 mg iron hota hai. Safed cheeni mein na ke barabar, kyunki refining mein yeh nikal jaata hai. Lekin 10 g gud se sirf 0.46 mg iron milta hai, jo din ki zaroorat ka chhota sa hissa hai. Matlab saaf hai: cheeni ki jagah gud lo toh fayda hai; upar se extra gud khaane ka koi fayda nahi.

2. Calcium aur magnesium

Gud mein calcium 107 mg aur magnesium 115 mg per 100 g hota hai. 10 g mein yeh 10.7 mg calcium aur 11.5 mg magnesium ban jaata hai. Thoda sa contribution, source nahi. Til ke laddu mein calcium ka bada hissa til se aata hai; gud usme thoda jodta hai.

3. Potassium zyada, sodium kam

Potassium 488 mg aur sodium sirf 25.38 mg per 100 g. Yeh profile packet wale namkeen se bilkul ulta hai, jo namak kam rakhne walon ke liye achhi baat hai.

4. Zinc aur folate, thodi matra mein

Zinc 0.45 mg aur folate 14.4 mcg per 100 g. Safed cheeni mein yeh bhi nahi hote, lekin 10 g gud mein 0.05 mg zinc aur 1.4 mcg folate bahut kam hai. Folate ke liye gud mat khaiye.

Gud ke fayde sirf minerals tak nahi hain. Baaki teen fayde iske banne ke tareeke, swaad aur rasoi se jude hain.

5. Ganne ka poora ras, refined nahi

Ganne ka ras ubaal kar jamaaya jaata hai aur centrifuge se nahi guzarta, isliye molasses gud mein hi rehta hai. Rao aur Singh (Sugar Tech, 2022) ke review mein gud ke minerals aur vitamins ke saath antioxidants aur phenolics bhi gine gaye hain. Yeh batata hai ki khaane mein kya hai, insaan par koi sabit asar nahi; itna hi kehna sahi hai.

6. Energy aur swaad

354 kcal per 100 g ke saath gud energy ka concentrated source hai. Kai gharon mein sardiyon mein ise til, moongphali aur ghee ke saath khaya jaata hai. Iska caramel jaisa gehra swaad hai, isliye kuch log chai aur dal mein cheeni se thoda kam gud daalte hain. Fayda tabhi hai jab sach mein kam daalein.

7. Gluten-free, aur fat na ke barabar

Gud mein gluten nahi hota aur 0.16 g fat per 100 g hai, bas. Coeliac ya wheat-free rasoi mein chikki, laddu aur payasam mein bina badlaav ke chalta hai. Label zaroor padhein: shudh gud mein ek hi ingredient hota hai, ganne ka ras.

Gud ke nuksan wahi hain jo cheeni ke hain. Minerals unhe khatam nahi karte.

• Blood sugar: gud zyadatar sugar hai, isliye blood sugar ke liye ise cheeni hi ginein. Is page ke printed data mein University of Sydney GI database ki gud ke liye koi entry nahi hai, isliye yahan koi GI number nahi diya gaya. Diabetes ya prediabetes ho toh gud bhi usi carbohydrate ki ginti mein aata hai jisme cheeni; roz ka ek tukda theek hai ya nahi, yeh apne doctor ya dietitian se baat karke tay karein.
• Wazan: 354 kcal per 100 g, safed cheeni se bas thoda kam. "Yeh toh healthy hai" soch kar ek chammach extra chala jaata hai. Poora hisaab is jaggery good for weight loss par hai.
• Daant: WHO ki sugars guideline free sugars ko daanton ki cavity (dental caries) se jodti hai; khaane mein daala gud bhi free sugar hai, isliye gud ki mithai ko daanton ke maamle mein koi chhoot nahi.
• Pregnancy: ICMR-NIN ki guidelines pregnancy mein sugar ki ijaazat deti hain, par 25 se 30 g roz tak, yaani din ki energy ke 5% se kam, aur overweight pregnant mahilaon ke liye added sugar bilkul nahi. Gud isi hisaab mein aata hai, aur iska iron thoda sa hai, supplement nahi. Gestational diabetes ho toh pehle doctor se poochhein; dekhein jaggery in pregnancy.
• Do saal se chhote bachche: bilkul nahi. ICMR-NIN ke hisaab se do saal se pehle added sugar poori tarah band honi chahiye, aur gud bhi added sugar mein ginta hai; uske baad bhi meetha apne paediatrician ki salah ke baad hi dein.
• Quality: gud ko ek glass paani mein ghol kar dekhein; neeche chalk jaisi talchhat ya namkeen swaad ka matlab ho sakta hai ki kuch milaaya gaya hai, aur bahut halka chamakta peela gud bleach kiya hua ho sakta hai, halanki sirf rang se kuch saabit nahi hota.

Gud ko sugar ki tarah ginein. WHO ki sugars guideline free sugars ko din ki energy ke dasvein hisse se kam rakhne ki salah deti hai, aur ho sake toh beesvein hisse se bhi kam. ICMR-NIN average 2000 kcal ke din ko maan kar is beesvein hisse ko 25 g roz batata hai, aur gud ko added sugar mein ginta hai. Agar gud hi aapka ek-matra meetha hai toh 25 g lagbhag paanch level teaspoon (5 g wale) hai; biscuit, mithai ya cold drink bhi isi 25 g mein se jaate hain. Teen cup chai mein do-do teaspoon gud matlab 30 g, yaani lagbhag 106 kcal, jo mithai ya biscuit ginne se pehle hi is matra se upar hai. Bachchon ke liye WHO ke percentage chhoti energy par lagte hain, isliye unka gram wala hisaab aur kam hai.

Gud khaane ka samajhdaar tareeka woh dish hai jisme waise bhi meetha chahiye: cheeni ki jagah, upar se nahi.

• Gur ki chai (jaggery tea): har cup mein do teaspoon (10 g) gud, aanch band karke chhaani hui chai mein milaayein; doodh ke saath tez ubaalne par doodh phat sakta hai.
• Til ke laddu aur peanut chikki: laddu ke liye gud ki chashni soft-ball stage tak pakti hai aur til ko baandhti hai; chikki ke liye hard-crack stage tak, jab boond turant chatak kar toot jaaye, aur moongphali ko ek slab mein jama deti hai.
• Dal, sambar aur chutney: Gujarati dal, Maharashtrian amti, sambar aur imli ki chutney mein chhota sa tukda swaad sambhaalta hai, bas kuch gram mein.
• Ragi laddu aur baaki aate ke laddu: cheeni ki jagah gud powder, baaki kaam bhuna aata aur ghee karte hain.
• Khaane ke baad seedha: sardiyon mein ek chhota tukda gur, North India ke kai gharon ki purani aadat; aadat hai, nuskha nahi.

Chai aur batter ke liye powder, chashni ke liye cubes ya block. Cheeni se seedhi tulna jaggery vs sugar par hai, aur angrezi mein yahi page: jaggery benefits.

Is gud good for health?

Gud safed cheeni se behtar hai, kyunki isme iron (4.63 mg per 100 g), calcium, magnesium aur potassium bacha rehta hai aur yeh ganne ka ubla hua poora ras hai, koi refined extract nahi. Lekin yeh sugar hi hai, 354 kcal per 100 g. Isliye gud sehat ke liye tabhi achha hai jab cheeni ki jagah lein, WHO ki limit ke andar, upar se nahi.

What is gur?

Gur ya gud ganne ke ras ko ubaal kar jamaaya hua bina refine kiya sugar hai; English mein ise jaggery kehte hain. Molasses isme reh jaata hai, isliye rang bhoora aur swaad caramel jaisa hota hai. Marathi mein gul, Telugu mein bellam aur Kannada mein bella kehte hain.

Can gur cause diabetes?

Jin sources par yeh page bana hai, unme aisa koi data nahi jo dikhaaye ki akela gur diabetes karta hai. Lekin gur ek free sugar hai, safed cheeni jaisa, aur zyada free sugar wala khaana wazan badhne se juda hai. Isliye WHO kehta hai ki gur samet saari free sugars din ki energy ke dasvein hisse se kam rahein. Agar aapko diabetes hai, toh gur samet har meethe ki matra apne doctor ya dietitian se tay karein.

Ek din mein kitna gud khana chahiye?

WHO ki free sugars limit ke andar: din ki energy ke dasvein hisse se kam, aur ho sake toh beesvein se bhi kam. Average 2000 kcal ke din par ICMR-NIN is beesvein hisse ko 25 g maanta hai, saari free sugars mila kar. Agar sirf gud khaate hain toh lagbhag paanch level teaspoon; mithai, biscuit ya cold drink bhi lete hain toh kam. Diabetes ho toh apne doctor ya dietitian se poochhein ki aapke liye kitna gud theek hai.

Kya gud cheeni se behtar hai?

Haan, thoda sa. Gud mein iron 4.63 mg, calcium 107 mg aur potassium 488 mg per 100 g hota hai, jabki safed cheeni mein yeh na ke barabar hain, aur yeh kam processed hai. Lekin calories lagbhag barabar hain, aur blood sugar ke liye ise cheeni hi ginein. Behtar hai, healthy nahi. Poori tulna jaggery vs sugar page par hai.

Kya pregnancy mein gud kha sakte hain?

Had ke andar. ICMR-NIN pregnancy mein sugar ko 25 se 30 g roz tak rakhne aur overweight mahilaon ko added sugar se bachne ko kehta hai; gud isi mein ginta hai, thode iron (0.46 mg per 10 g) ke saath. Yeh un iron aur folic acid goliyon ki jagah nahi leta jo ICMR-NIN zaroori maanta hai. Gestational diabetes ho ya koi shak ho, toh apne doctor ya dietitian se baat karke hi gud lein. Poori jaankari: jaggery in pregnancy.