Kodi Mungatani Kuti Musamamwe Soda?
Dieters nthawi zambiri amayang'ana njira zosavuta komanso zosavuta kuti achepetse. Ngati mukuyesera kuchepa thupi , pali kusintha kosavuta komwe kungapangitse kusiyana kwakukulu. Mukhoza kuphunzira momwe mungasiyire soda yakumwa. Zakudya zokhala ndi soda zokoma ndi zina zakumwa zamchere zowonjezera zingathe kuwonjezera ma inchesi ku nsonga yanu ngati mumamwa madziwo nthawi zonse.
Ma calories ku Coke ndi Sodas ina
| (Coca-Cola) Zoona za Coke Nutrition | |
|---|---|
| Kutumikira Kukula 12 fl oz (360 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 140 | |
| Ma calories ochokera ku Fat 0 | |
| Total Fat 0g | 0% |
| Sodium 45mg | 2% |
| Zakudya Zamagazi 39g | 13% |
| Sugars 39g | |
| Mapuloteni 0g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 0% · Iron 0% | |
| > * Malinga ndi zakudya 2,000 za calories | |
Ma calories mu soda amawonjezera mwamsanga, mosasamala kanthu komwe mumagula. Zambiri mwa zakumwa zomwe zimakhala ndi shuga ndi zopatsa mphamvu, koma timakhalanso ndi chizolowezi chomwa mowa mopanda nzeru.
Zakudya zamakono ku Coke, mwachitsanzo, zimayankhula molunjika ngati mumamwa limodzi. Pali makilogalamu 140 ndi magalamu 39 a shuga m'thupi limodzi la khumi ndi limodzi. Izi zikutanthauza kuti Coca-cola imapereka pafupifupi makilogalamu 12 pa ounce. Ma calories ku Canada Ginger Wofiira Ale ali ofanana mofanana ndipo ma calories mu Pepsi ali apamwamba kwambiri ndi pafupifupi 12.5 pa ounce. Mitundu yambiri ya soda ili ndi calorie yofanana yomwe ili yofanana.
Zakudya zopatsa mafuta siziyang'ana zoipa ngati mutayang'ana matepi amenewo. Koma, ngati ndinu okonda za zakumwa zazikulu zomwe mumagula m'malesitilanti odyera mwamsanga kapena malo ogulitsa, mungathe kudya ma calories angapo pokhapokha musadye chakudya chilichonse!
Ma calories mu Njira Zina za Soda
Mwamwayi, simukuchotsa njuchi ngati mukudumpha soda koma muzimwa zakumwa zina za shuga.
Pali njira zina zopatsa soda zomwe zimapereka makilogalamu ochulukirapo komanso monga shuga wochuluka monga soda yokoma.
Mwachitsanzo, zakumwa za masewera zimakhala ngati zathanzi. Koma ambiri a iwo ali odzaza ndi makilogalamu. Ndipotu, kudya zakumwa zolimbitsa thupi mutatha kuchita masewera olimbitsa thupi kumathetsa vuto la calorie limene munagwira ntchito molimbika.
Nthawi zina, opindula amapindula ndi zowonjezera pa zakumwa za masewera. Othamanga opirira angafunikire sodium ndi potaziyamu, koma mukhoza kupanga madzi anu omwe amamwa mowa mwa kuwonjezera 2 supuni ya madzi a mandimu ndi timchere ting'onoting'ono mumchere.
Madzi ndi zakumwa zina zamtundu wapamwamba zomwe zingayambitse mavuto. Madzi amapereka zakudya zopangidwa ndi shuga zachilengedwe zomwe zimapezeka mu chipatso, koma madzi a zipatso samapatsa thanzi labwino monga kudya zipatso zonse. Nthaŵi zina, kapu ya juzi imapereka ndalama zambiri monga soda.
Manyowa omwe ali ndi zakudya zam'munsi ndi madzi a apulo, madzi a mphesa, ndi madzi a peyala. Mavitamini omwe ali ndi zakudya zamtengo wapatali kwambiri ndi madzi a lalanje, madzi a mphesa wofiirira, madzi a kiranberi, madzi a phwetekere, ndi madzi a masamba. Loweruka shuga timadziti timaphatikizapo madzi a phwetekere, masamba a masamba, ndi zina za jranberry (ngakhale kuti palibe jerryberry juice ogulitsa zakumwa).
Zolakolako Zanu Zonse Zakudya Zam'madzi
Kodi munayamba mwawerengapo chiwerengero cha makasitomala a soda omwe mumadya chaka chilichonse? Mawerengedwe ochepa a masamu amasonyeza choonadi.
- Ngati mumamwa soda 50 patsiku (ukulu wa 7-11 Double Gulp), mumadya makilogalamu 600 patsiku kapena makilogalamu 219,000 patsiku.
- Ngati mumamwa soda 40 patsiku (kukula kwa 7-11 Super Gulp), mumadya makilogalamu 480 patsiku kapena 175,200 makilogalamu owonjezera pachaka.
- Ngati mumamwa soda 30 pa tsiku (kukula kwa a 7-11 Gulp Big kapena soda yaikulu ku McDonald's), mumadya makilogalamu 360 patsiku kapena 131,400 makilogalamu owonjezera pa chaka.
- Ngati mumamwa soda 20 patsiku (kukula kwa 7-11 Gulp), mumadya makilogalamu 240 patsiku kapena makilogalamu 87,600 pa chaka.
- Ngati mumamwa maola 16 pa tsiku (kukula kwa a kumwa chakumwa ku McDonald's), mumadya makilogalamu 192 patsiku kapena 70,080 makilogalamu owonjezera pachaka.
- Ngati mumamwa soda imodzi pa soda tsiku lililonse , mumadya makilogalamu okwanira 144 patsiku kapena 52,560 makilogalamu ena pachaka.
Sikuti ndi ma calories omwe amasonkhanitsa nthawi. Soda ndi okwera mtengo. Kodi munayamba mwalingalira za kuchuluka kwa ndalama zomwe mungasunge mukadutsa ulendo wopita ku mart kapena malo odyera zakudya?
Soda nthawi zambiri imakhala pakati pa $ 2- $ 3 mukaigula pa malo odyera zakudya. Apanso, izo sizikuwoneka ngati ndalama zambiri, koma ndalama zotchulidwazo zimaphatikizapo madola 730- $ 1,095 pa chaka. Kodi sizingakhale zabwino kuti ndalamazo zikhale pazinthu zina?
Kuchepetsa Kunenepa Pamene Mukusiya Kumwa Soda
Ngati mungaphunzire momwe mungasiyire kumwa soda, mudzasangalala nawo. Kafukufuku amasonyeza kuti kupitirira kwa zakumwa zakumwa za shuga kumaphatikizapo kulemera, insulini kukana, ndi shuga. Akatswiri a zaumoyo amatilimbikitsa kuti tipewe soda yosakaniza (ndi zina zotsekemera) kuti tipeze thanzi lathu. Sikuti timachepetsa chakudya chokwanira cha shuga, komabe tikhoza kusangalala ndi zina zaumoyo, monga
- Kugona bwino
- Bwinobwino thanzi la mano
- Mphamvu zopititsa patsogolo (makamaka ngati mutasintha soda yanu ndi madzi )
- Kuchepetsa chiopsezo cha mtundu wa shuga 2
- Kulimbitsa thanzi la mtima komanso / kapena kuthamanga kwa magazi
- Kuchepetsa chiopsezo cha matenda otupa mafupa
- Kuchepetsa nkhawa kapena mantha
Ndipo ndithudi limodzi mwa phindu lalikulu kwambiri losiya chizolowezi cha soda ndi kulemera kwake.
Kuchepetsa Kulemera Kwambiri Pamene Mudula Soda
Ndiye kodi mungatayike bwanji mutasiya kumwa soda? Ziwerengerozi zingakulimbikitseni kuti muthetse. Kuwerengera kulikonse kumatsimikizira kuti simumalowetsamo mankhwala okhudzana ndi soda ndi zakudya zina kapena zakumwa zakumwa.
- Ngati mumalowetsa madzi olemera awiri a madzi, mumachepetsa makilogalamu 219,000 pachaka kapena pafupifupi mapaundi 60 pachaka .
- Ngati mumalowetsa madzi ambiri a Super Big Gulp (40 ounces) tsiku lililonse, mumachepetsa makilogalamu 175,200 kapena pafupifupi mapaundi 50 pachaka .
- Ngati mumalowetsa Big Gulp (30 ounces) yanu ndi madzi, mumachepetsa calories yanu ya pachaka ndi makilogalamu 131,400 kapena mapaundi 37 pachaka .
- Ngati mumalowetsamo Gulp (tsiku ndi tsiku 20 ndi madzi, mumachepetsa chakudya cha calories chaka chilichonse ndi 87,600 kapena makilogalamu kapena mapaundi 25 pachaka.
- Ngati mumagwiritsa ntchito tsamba la Coca-Cola tsiku lililonse la McDonald's (16 oz), mumachepetsa makilogalamu 70,080 kapena makilogalamu 20 pachaka.
- Ngati mutasintha madzi anu a Coke 12 tsiku ndi tsiku, mumasunga makilogalamu 52,560 pa chaka kapena pafupifupi mapaundi 15 pachaka.
Yerekezerani nambalayi ndi kuchuluka kwa makilogalamu omwe mumasowa tsiku ndi tsiku kuti muchepetse-muwona kuti makilogalamu ochokera ku soda awonjezerapo pang'ono kudya kalori wanu tsiku ndi tsiku, popanda kuwonjezera zakudya zonse zamtengo wapatali.
Inde, kuti mutaya kulemera kwake kuwerengedwa, muyenera kutsimikiza kuti simusamalowe mankhwala anu odzola ndi zakumwa zina kapena zakumwa zina, zomwe zimapangitsa kuti anthu ambiri asamaganize kuti kudya zakudya zolimbitsa thupi.
Kodi Kudyetsa Zakudya N'kwabwino Kwa Inu?
Kusintha soda yanu ndi zakudya zakumwa kungakhale kovuta kwambiri. Ngakhale zakumwa za shuga zochepa zimakhala ndi zakudya, ndipo zakumwa zotsekemera zimadziwika kuti zimayambitsa mavuto mwa anthu ena. Ndipotu, mungakhale m'malo mwa mtundu wina wa mankhwala osokoneza bongo.
Kafukufuku wasonyeza kuti tikamadya chakudya chokoma, kaya chimawoneka mwachibadwa kapena chokoma, chilakolako chathu chikuwonjezeka. Kotero ngati mutasintha pop yanu yambiri ndi zakudya zosiyanasiyana mungathe kuchotsa makakiteriya kuti muwabwezeretsenso pamene chilakolako chanu cha shuga chimalowa. Ndipo akatswiri omwe amaphunzira zotsekemera zokometsetsa amalangiza kuti ndi bwino kuwapewa ngati n'kotheka , makamaka ngati mukuyesera kuchepetsa thupi.
Kodi Mungatani Kuti Musamamwe Soda?
Nanga mumakokera bwanji soda? Kusinthana ndi zakudya za pop kungakhale kofatsa kwambiri ngati mukuzolowereka kukhala ndi soda yokwanira masana. Ngati mwakonda kumwa mowa waukulu wodzaza ndi Coke, yesetsani kukhala ndi chakudya chochepa chaching'ono cha Coke ndi mabotolo angapo a madzi m'malo mwake. Pang'onopang'ono kuwonjezera kumwa madzi ndi kuchepetsa soda.
Osati nkhuku yaikulu ya madzi? Phunzirani momwe mungapangire madzi kukoma . Palibe zakudya zogwiritsira ntchito soda, choncho ngati mumakonda soda, mumangoponyera madzi pang'ono, kapena kuthira madzi anu ndi citrus kapena zitsamba. Zimakhala zosavuta kusinthana ndi chizolowezi chonse cha madzi mukatha kupeza chomwa chosiyana.
Mawu Ochokera
Kumwa soda yokoma, teyi ya iced, kapena kumwa mowa kamodzi kokha si vuto kwa anthu ambiri. Tonsefe timakonda kuti tizikhala okoma nthawi ndi nthawi, koma mukakhala chizoloŵezi chozolowereka, zingayambitse thupi lanu mavuto. Ndi kusintha kosavuta kokha, mukhoza kusiya kumwa soda kuti muchepetse thupi lanu ndikukhala ndi thanzi labwino. Pomalizira pake, mudzakhala bwino, thupi lanu lidzawoneka bwino, ndipo nkhumba yanu ya nkhumba idzakuthokozani.
Zotsatira:
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> National Library of Medicine. Caffeine mu zakudya. Medline Plus. Yatsimikizidwanso kumapeto kwa April 29, 2015.
> Vartanian LR, Schwartz MB, Brownell KD. Zotsatira za Kumwa Mowa Mwauchidakwa pa Chakudya Chakudya ndi Thanzi: Kukonzekera Mwadongosolo ndi Meta-Analysis. Buku Lopatulika la Umoyo Wathanzi . 2007; 97 (4): 667-675. lembani: 10.2105 / AJPH.2005.083782.
Yang Q. Kulemera ndi "kudya zakudya?" Zakudya zokoma zokoma ndi zokhudzana ndi matenda a shuga. Yale Journal ya Biology ndi Medicine 2010 June; 83 (2): 101-108.