Zakudya Zomwe Zingakhale ndi Zambiri Zosakaniza kuposa Mukuganiza

by Laura Dolson

Mawuwa akutuluka: kudya zakumwa zotsekemera zimayenderana ndi kunenepa kwambiri ndi mtundu wa mtundu wa shuga ndipo zingakhudze ngakhale kutalika kwake . Mwa shuga onse omwe timadya, timamwa gawo labwino.

1 - Osati zodabwitsa: Soda

Cola mu Galasi. Jose Luis Pelaez / The Image Bank / Getty Images

Aliyense amadziwa kuti zakumwa zakumwa za shuga (zotchedwa soda, zakumwa zofewa, Coke, tonic, kapena pop) zimatsogolera phukusi lopanda pake. Kotero soda imakhala ndi shuga wambiri sizodabwitsa - aliyense amadziwa kuti zakumwa zofewa za carbonated zimadzazidwa ndi shuga.

Chifukwa chiyani soda ali ndi shuga wambiri? Chimodzi mwa zifukwa ndikuti zimakhala ngati timakonda zokoma ndi zowawa (kapena zokoma ndi zowawa). Sodas ali ndi asidi ambiri mwa iwo (kawirikawiri phosphoric acid) ndiyeno shuga wambiri kapena zotsekemera zina zimagwiritsidwa ntchito kuthetsa kununkhira kowawasa.

Mabungwe apamwamba a zaumoyo amalimbikitsa kuchepetsa shuga kwa 6 -12 supuni ya shuga shuga tsiku, malingana ndi bungwe. Chokhoza cha soda nthawi zonse chiri ndi makapuni 10 a shuga mmenemo.

2 - mandade

Maimu a mandade amatulutsa thanzi labwino, koma ali ndi shuga wambiri. Chakumwa chamandimu

Poyerekeza ndi soda, mandimu imatha kuoneka kuti yathanzi, koma mandimu imatha kukhala ndi shuga kwambiri kuposa soda! Ngati chirichonse chiri chowawa, mukhoza kuthamanga pali shuga wambiri mmenemo kuti muthane ndi kukoma kowawa. Mavitamini odzola ali ndi pafupifupi shuga yofanana ndi madzi a mandimu.

Botolo la 20-ounce la Minute Maid lemonade liri ndi supuni 17 za shuga mmenemo - 67 magalamu. Izi zimaphatikizapo shuga kuposa momwe bungwe lirilonse likuyendetsera tsiku limodzi kuchokera ku magwero onse.

3 - Zakumwa Zamagetsi

Zojambulajambula / Zithunzi za Banki / Getty Images

Zambiri zakumwa zakumwa zimakhala ndi shuga wodabwitsa mwa iwo. Pano pali chinsinsi: Kusunga shuga ambiri m'thupi mwathu SAKAKUDZIWA "kukupatsa mphamvu zambiri"! Kuwonjezera thupi lathu ndi shuga kumangobweretsa mafuta. Ndipotu, shuga mu zakumwa zambiri zamagetsi ali ndi fructose yambiri, yomwe siipereka mphamvu mwamsanga.

Ndizofiyine ndi zina zomwe zimayambitsa zakumwa zamagetsi zomwe zimayambitsa mphamvu "mphamvu". Ndi shuga? Chinthuchi ndi 62 magalamu (masupuni 16) mu ma ounces 16.

4 - Zakumwa Zamaseŵera

Anthu ambiri samasowa zomwe zakumwa zolimbitsa thupi. Maskot / Getty Images

Zingadabwe kuona kuti zakumwa za masewera zimakhala ndi shuga pang'ono kusiyana ndi zakumwa zotsekemera. Komabe, pa magalamu 16 (masupuni 4) a maola 8 omwe akutumikira, amawonjezera mwamsanga. Komanso, theka la izo nthawi zambiri ndi fructose, zomwe, monga tawonera kale, sizomwe zimapereka mphamvu yowonjezera. Kuti mumve zambiri zokhudza zakumwa za masewera komanso momwe mungapangire nokha zosavuta za shuga, onani Mmene Mungapangire Zakudya Zamasewera Zosakaniza Shuga .

5 - zakumwa za khofi

Mocha Latte. Oleksiy Maksymenko / Onse Canada Photos / Getty Images

Ndizodabwitsa kuti ndi anthu angati omwe akhala akudya mchere m'mawa uliwonse. Kodi mukudziwa kuti Cafe 'Mocha ku Starbucks 16 oz ("Grande") ili ndi supuni 9 za shuga? Ngati mukufuna White Chocolate Mocha, ndiko (konzekerani) 6 masipuniketi ambiri a shuga, chifukwa chokwanira makilogalamu 59/15 masupuni a shuga. Zimapindula kudziwa ngati malo ogulitsira khofi amakhala ndi zakumwa zakumwa za shuga, kapena kulimbikitsa kukoma kwa khofi.

6 - Tea Yamtengo Wapatali

Mukhoza kukhala ndi galasi yotsitsimula ya tiyi ya iced popanda shuga onse !. David Bishop / Photolibrary / Getty Images

Pofuna kuthetsa ululu pang'ono wa tiyi (ndipo nthawi zambiri kuwawa kwa mandimu), pangakhale phindu losaneneka la shuga mu tiyi yokometsedwa. Chitsulo chimodzi chotchuka chili ndi supuni 12 za shuga mu botolo la 16 oz. Kukonzekera ndi kophweka kupanga, tastier, ndipo ukhoza kuyendetsa bwino zomwe ziri mmenemo.

7 - Zakumwa Zakumwa ndi Zipatso-Zosakaniza Zakumwa Zokometsera

Osati kusankha kopambana. Stephanie Phiillips / E + / Getty Images

Chilichonse chomwe chinkatchedwa "madzi akumwa" kwenikweni ndi madzi a shuga omwe amasungunuka ndi madzi. Kuwonjezera apo, madzi amapezeka makamaka madzi otsika kwambiri, monga apulo (zakudya zambiri zimatayika pamene madzi opangidwa ndi apulo amayeretsedwa), peyala, kapena mphesa zoyera. Zakumwa zamadzi zimasiyanasiyana ndi shuga zomwe ali nazo. Utumiki nthawi zambiri ndi ma ola 6 kapena 8 ndipo muli ndi magalamu 16 (masupuni 4) a shuga kawiri.

Imwani zosakaniza monga Kool-Aid, ndithudi, zowonjezereka. Ali ndi njala yamtengo wapatali. Iwo okha ndi shuga, madzi, ndi zokometsera. Galasi lililonse limapereka makapuni 6 a shuga ndipo palibe chilichonse.

8 - Zipatso zazitsamba

Ziphuphu zina zimakhala ndi shuga kwambiri kuposa soda !. Marilyn Conway / Wojambula wa Choice / Getty Images

Nanga bwanji madzi a zipatso 100%? Mwakutanthawuza, madzi a madzi 100% alibe shuga wowonjezera . Koma ikhoza kutenga makapu awiri kapena atatu kuti apange chikho chimodzi cha madzi, motero pali LOT la shuga wachibadwa m'madzi ena. Mutha kutaya zakudya ndi mchere mukasankha kugula madzi mmalo mwa zipatso.

Onetsetsani kuyang'ana pa chizindikiro kuti muyankhe funso, "ndi mtundu wanji wa chipatso"? Chifukwa, kachiwiri, pali madzi ambiri amalumikizana omwe ali otsika kwambiri a michere zipatso zam'madzi mwa iwo (apulo, peyala, woyera mphesa). Zakudya zambiri (ndi zinyama ) mu apulo kapena peyala zimachotsedwa pothandizira madzi.

Ngakhalenso ndi timadzi timene timapatsa thanzi, monga madzi a lalanje, ndibwino kuti tidye lalanje. Zina mwa zakudya, monga calcium, zimatayika mu processing, monga zonsezi. Komanso, kusunga yunifolomu ya juisiyi, ambiri mwa iwo amapangidwa mkati mwa miyoyo yawo (yaitali-yotayika), ndi mabala ambiri ochita zachigololo ndi mavitamini owonjezeredwa.

Kudya chipatso ndibwino kwambiri kusiyana ndi shuga m'magazi komanso kumwa madzi am'madzi ndi njira yabwino kwambiri yothetsera shuga mwamsanga, monga momwe munthu aliyense wodwala shuga angakuuzeni.

Ndi shuga wambiri mu madzi a zipatso? Mungadabwe kumva kuti ena mwa iwo ali ndi soda zambiri! Mwinamwake shuga wapamwamba kwambiri ndi madzi a mphesa, pamadzi odzola 38 magalamu (12 ndi theka supuni) pa kapu ya madzi. Ndilo gawo la kotala la shuga mu kapu ya madzi! Madzi a mandimu ali ndi magalamu pafupifupi 28 (makapuni 7) pa chikho, pamene mphesa ili ndi magalamu 22.

Pofuna shuga otsika shuga, yesetsani zakudya zowonjezera zakudya zowonjezera, zomwe zimakhala ndi shuga, kapena zipite ndi madzi a phwetekere, kaya ndizokha kapena zogwirizana, pa magalamu 11 pa kapu (osapitirira masipuniki atatu a shuga).

Langizo: Ngati madzi ali ndi mawu oti "malo ogulitsa" kapena "timadzi tokoma" pamutu, yang'anani chizindikiro. Mwinamwake, kaya shuga kapena madzi otsika kwambiri awonjezeredwa.

9 - Cocktails

Sikuti ma cocktails onse ali ndi shuga kwa iwo - martini wouma kapena Mariya wamagazi ndi zitsanzo za iwo omwe samatero. Komabe, cocktails ambiri otchuka ndi okongola kwambiri ndi shuga. Zimapangidwa ndi zitsulo monga madzi ophweka (shuga amasungunuka m'madzi), zosakaniza zokoma ndi zowawasa (madzi osakaniza osakaniza ndi madzi ndi shuga) ndi ma liqueurs, monga Amaretto, Kahlua, ndi Cointreau, omwe angathe kufika pa magalamu 25 a shuga (Masipuni 6) mu jigger. Choncho, samalani pamene mukulamula! Kapena yesani kupanga cocktails opanda shuga kunyumba! Zosangalatsa komanso zosavuta!

Chitsanzo: Margarita yaying'ono ikhoza kukhala ndi magalamu 24 a shuga mmenemo.

_{Zomwe mungaphunzire pazithunzizi:} _{Maofesi a Kuletsa ndi Kuteteza Matenda.} _{"Kugwiritsa Ntchito Zowonjezera Zowonjezera Pakati pa Okalamba a US, 2005-2010. NCHS Data Brief, Nambala 122, May 2013} _{USDA National Nutrient Database ya Standard Reference, Release 21.}