Gwirani madzi ozizira ozizira, otsitsimula kuti musunge ndalama komanso kuti mukhale ndi thanzi labwino
Pafupi kuti mutsegulire chitha cha soda chokoma kwambiri? Mutha kudikira musanapange pamwamba. Chiwerengero cha anthu a ku America omwe amamwa zakumwa zakumwa zakumwa za shuga zakhala zikukwera zaka 30 zapitazo, ndipo anthu osachepera theka la chiwerengero chawo adzalandira gawo lawo. Ndipo molingana ndi Centers for Disease Control and Prevention (CDC), zakumwa zakumwa zotsekemera zikuganiziridwa kuti zikugwirizana kwambiri ndi kunenepa kwa mtundu wa mtunduwu ndi mliri wa matenda a shuga 2 .
Kutulutsa Soda kunja
Soda yadzaza ndi shuga-kuposa ma teaspoon 9 mu 12-ounce akhoza, ndi ma teaspoon pafupifupi 16 mu botolo la 20-ounce. Amaperekanso kuchuluka kwa zoperewera zopanda kanthu -zopatsa mphamvu zopanda thanzi kubwerera.
Ngati izi siziri zokwanira kuti muziyenda ozizira, onetsetsani izi: Kafukufuku wofalitsidwa m'nyuzipepala yotchedwa Nutrients yotsatiridwa kuti afufuze zotsatira za kusinthanitsa osachepera asanu ndi limodzi (8 ounce) omwe amatumikira soda ndi madzi. Ofufuza anafufuza deta kuchokera ku 2007-2012 National Health and Nutrition Surveys (NHANES), yomwe idaphatikizapo anthu oposa 19,000 a ku America oposa zaka 18. Gululo linayang'ana momwe mungathere kumwa zakumwa zakumwa zakumwa zakumwa zakumwa zakumwa zakumwa zakumwa za shuga, kuphatikizapo soda, zakumwa za shuga, ndi shuga. Kofi-yotsekemera-ndi madzi pa Healthy Beverage Impact (HBI) zambiri ndi kunenepa kwambiri.
Chimene iwo adapeza chinali chakuti omwe adalowa m'malo osamwa madzi osakaniza tsiku ndi tsiku amasonyeza kusintha kwa zakumwa zakumwa zakumwa, kuchepetsa kulemera kwa tsiku ndi tsiku, komanso kupindula kolemera kwambiri.
Zotsatirazi zikuwonetsa kuti kuchepetsa ndi theka la zomwe mukulimbirako kungapindule kwambiri.
Malangizo a 2015-2020 kwa Amereka amatilimbikitsa kuti tipeze 10 peresenti ya makilogalamu athu kuchokera ku shuga wowonjezereka-mosavuta kufika ndi botolo limodzi lokha la masamba a pop. Ndikulongosola kuti ndikumwa zakumwa zakumwa zowonjezera m'malo mwake ndikusunga mtengo wanu wa tsiku ndi tsiku kwa zinthu zina zokoma komanso zosaiŵalika, monga ayisikilimu kapena ma cookies (lingaliro langa lokha!).
Komanso, ndizofunika kudziwa kuti kumwa zakumwa zanu sikudzakutsitsirani ngati chakudya chenicheni.
Wopindula womaliza: Tsopano mizinda yonse kudutsa dzikoli ikukhazikitsa msonkho wa zakumwa za shuga, iwe udzakhala wosunga ndalama mwakhama ngati iwe uleka kugula.
Kodi Mungatani Kuti Muchotse Soda?
Njira zingapo zochotsera soda:
- Zochitika za ana. Kuyenda kotentha kungakhale njira yanu, koma kwa ena, sizowona. Ngati mutalowa mumsasa uno, yesetsani kudzidula pamadzi ochepa pang'onopang'ono. Ngati pakali pano mumamwa ma sodas atatu patsiku, yesani kudula mpaka awiri. Chitani izi kwa milungu iwiri, kenako mubwererenso-nthawi ino ku umodzi pa sabata . Kupereka nthawi yokha kusintha pang'ono kudzakuthandizani kusamalira kusintha kwa nthawi yaitali.
- Pitani ku seltzer. Mudzapezabe mabulosi omwe mumakonda sododa, koma popanda shuga ndi makilogalamu. Ndipo ngati mukukhumba kwambiri, yesetsani kuwonjezera madzi a chipatso ku seltzer, kapena zipatso za citrus.
- Jazz mmwamba yanu H2O. Madzi nthawi zina amakhala osangalatsa-ine ndikuvomereza izo. Mungadabwe kuti madzi amatha bwanji kuchoka kwa opunduka kukhala osangalatsa poonjezera zipatso zatsopano kapena zokoma. Ganizani zonunkhira mandimu, lalanje, nkhaka, masamba oyandama, kapena ngakhale timbewu tachitsulo.
- Sungani chipika. Kuwona kuti zakumwa zakumwa za shuga mumadya tsiku lirilonse zingakhale zodabwitsa, ndipo zimakulimbikitsani kwambiri pochepetsa ndalama zanu. Pazithunzi, madzi amkati angakhale othandiza. Yesetsani nokha ku magalasi asanu ndi atatu a madzi tsiku limodzi lolunjika ndikupanga izo. Pali mapulogalamu omwe alipo pa smartphone yanu yopangidwa chifukwa chaichi. Ndipo kusungira botolo la madzi kuti muzitha kumwa ndi kubwezeretsa kumakupatsani njira yina yomwe mungakonde pofuna kukhumba soda.
Zakumwa Zosakaniza Maphikidwe
Onani zochepa zomwe ndimakonda kupuma:
- Tart Cherry Spritzer
- Teyi ya Raspberry Iced Tea
Ndi Joy Bauer, MS, RDN, CDN, Health and Nutrition Expert for NBC's Today Onetsani ndi woyambitsa Food Snacks.
> Zotsatira:
> Duffey KJ, Poti J Modeling Mmene Mungasinthire Kugwiritsa Ntchito Zakudya Zokometsera Shuga ndi Madzi Powonjezera Mphamvu, Makhalidwe a HB, ndi Kulemera Kwambiri. Zakudya 2016, 8 (7), 395.
> Falbe J, Thompson HR, Becker CM, Rojas N, McCulloch CE, Madsen KA. Zotsatira za msonkho wotchedwa Berkeley Exercise Tax pa Chakudya Chokoma Chokoma. American Public Health October 2016, 106 (10): 1865-1871.
> Ogden CL, Kit BK, Carroll MD, Park S. Kumwa Zakumwa Zam'madzi ku United States, 2005-2008. NCHS Data Brief, Nambala 71, August 2011.