Ngakhale zakumwa zabwino zodzaza ndi shuga wobisika
Ma sodas ndi zakumwa zofewa nthawi zonse zodzaza ndi ma calories komanso zodzala ndi zotsekemera zowonjezera. Ndipo ziribe kanthu ngati apangidwa ndi sucrose (shuga woyera) kapena manyuchi a mkulu-fructose ; kumapeto, ndizo shuga, ndipo timadya kwambiri.
Koma ndi zochuluka bwanji? Kodi tikudandaula pa chilichonse, kapena kodi pali mavuto aakulu okhudzana ndi thanzi omwe timakonda zakumwa ndi ma sodas?
Kuwerengera Zakudya Zamadzimadzi Potumikira
Malingana ndi Dipatimenti Yachilengedwe ya United States ya USD Agriculture (USDA), maola 12 a cola ali ndi magalamu 33 a shuga ndi pafupifupi 136 calories. Kaya mumatenga Coca-Cola, Pepsi, kapena zakumwa zina zofewa, Zonsezi ndi zabwino kwambiri. Pamapeto pake, kumwa mowa umodzi wokoma ndikumadya supuni khumi ndi zitatu za shuga woyera woyera.
Ganizilani izi: masipuni asanu ndi atatu a shuga mumtumiki umodzi. Ngati inu mutha kusankha kugula soda 16, mumayang'anizana ndi magalamu 44 a shuga kapena makapuni 11. Ndizochita manyazi kwambiri ndi kapu ya kotala ya shuga woyera , chinachake chimene simungayembekezere kugwa mumodzi.
Mosiyana ndi zimenezi, kapu ya soda ya 12-ounce imakhala ndi shuga wotsika kwambiri kusiyana ndi mazira khumi ndi awiri okha chifukwa cha madzi oundana. Pano pali zambiri zomwe mungayang'ane nthawi yotsatira mukagula Gulp kuchitsime chanu cha soda:
- Chikho (12-ounce cup) (kukula kwa mwana): 23 magalamu shuga ndi 95 malori
- Chikho (16-ounce cup) (yaying'ono): 31 magalamu shuga ndi makilogalamu 128
- Chikho (21-ounce cup) (sing'anga): 44 magalamu shuga ndi 180 makilogalamu
- Chikho cha 32-lalikulu (lalikulu): 65 magalamu shuga ndi 267 makilogalamu
Shuga Obisika M'madera Otchuka
Ziribe kanthu zomwe anthu angakuuzeni, ziwerengero ndi shuga zidzafanana mofanana ndi mtundu wa zakumwa zotsekemera zomwe mumasankha (kupatulapo mankhwala osokoneza bongo, ndipo ndizosiyana mosiyana).
Taonani zitsanzo zotsatirazi:
- Gatorade (16 peresenti): 28 magalamu shuga ndi makilogalamu 100
- Tebulo la Arizona Iced (16-ounce): 56 magalamu shuga ndi 180 makilogalamu
- Vitaminiwater (masentimita 20): 32 magalamu shuga ndi makilogalamu 120
- Zakudya za kiranberi za m'nyanja (12-ozuni): 90 magalamu shuga ndi 180 makilogalamu
- Starbuck's Vanilla Frappuccino (13.7-ounce): 46 magalamu shuga ndi 290 makilogalamu
Imodzi mwa njira zabwino kwambiri ndi madzi a Vita Coco a kokonati omwe amalowa mu 14 gramu imodzi ya shuga ndi 68 maola okwanira 16 omwe akutumikira (ngati mungathe kuwona supuni 3.5 za shuga "bwino").
Pambuyo pa nkhani yowonjezera shuga ndi ma calories, vuto lalikulu likhoza kukhala kuti zakumwa izi sizitanthauza kuti palibe zakudya zabwino. Ngakhale ena angaganize kuti madzi amchere a granberry, mwachitsanzo, ndi abwino ku thanzi la umuna , zomwe zimapindula kwambiri ndi shuga kwambiri.
Mawu Ochokera
Chofunikira ndi ichi: kudya kwambiri shuga kumagwirizanitsa chiopsezo chachikulu cha matenda akuluakulu , kuphatikizapo kunenepa kwambiri, matenda a mtima, mtundu wa shuga, ndi khansa. Kumwa soda nthawi zina sikungakupweteketseni ngati mukupitiriza kudya.
Komabe, bwanji osayang'ana njira zina zakumwa zakuthupi zomwe sizikuli bwino kwa inu koma zingathe kupulumutsa ndalama zambiri ?
> Chitsime:
> Dipatimenti Yachikhalidwe ya US. "Research Research Agricultural National Nutrient Database ya Standard Reference Release 28: Report Basic: 14148: Zakudya, carbonated, cola, nthawi zonse." Washington, DC; yasinthidwa May 2016.