Tora ganda-inotonhora, inozorodza girazi remvura kuti uchengetedze mari uye uwedzere hutano
Pamusoro pekuvhara tsvina ye fizzy sweetened soda? Iwe unogona kumira kumirira usati wapfuudza kumusoro. Nhamba yevanhu veAmerica vanonwa zvimwiwa zvinodhaka zvakakwira mumakore makumi matatu akapfuura, pamwe nehafu yevanhu vanozadza mugove wavo wakanaka. Uye maererano neCenters for Disease Control and Prevention (CDC), zvinwiwa zvinotapira zvinofungidzirwa kuti zvakanyatsobatanidzwa nehupfumi hwenyika uye rudzi rwechipiri chirwere cheshuga cheshuga .
Swapping the Soda Out
Soda inogadzirwa neshuga-inopfuura 9 maspuniki mune 12-ounce inogona, uye anenge mashupuni makumi mapfumbamwe nemazana makumi matanhatu muhombodo 20-ounce. Inopawo huwandu hwakawanda hwezvinhu zvisina maturo makorikori-makoriyori pasina chero chikafu chinodzoka chero chipi zvacho.
Kana izvi zvisiri chikonzero chakakwana kuti uende kunotonhora, tarisa izvi: Kuongorora kwakabudiswa mumagazini Nutrients yakagadzirirwa kutsvaga migumisiro yekusunungura imwechete-ounce kushumira soda nemvura. Vatsvakurudzi vakaongorora nhoroondo kubva muna 2007-2012 National Health and Nutrition Surveys (NHANESI), iyo yaisanganisira vanhu vanopfuura 19 000 veAmerica vanopfuura makore gumi nemasere. Tati yakatarisa zvakanakira kubvisa chimwe chinwiwa chekuswa-kusanganisira soda, juice zvinwiwa, uye shuga -kunyorwa kofi-nemvura paHyroidy Beverage Impact (HBI) nhamba uye kuneta.
Zvavakawana ndezvokuti avo vakatsiva imwechete inotapukisa nemvura zuva rega rega vakaratidza kuvandudzwa kwekunwa kwakanaka kwezvikamu, kuderedzwa kwemazuva ega-calorie, uye kuderera kunorema kunotungamirira kukurema.
Izvi zvakawanikwa zvinoratidza kuti kuderedza shure kunyange hafu yezvauri kurwisana panguva ino zvinogona kukubatsira zvikuru.
Iro 2015-2020 Dietary Guidelines yeAmerica inokurudzira kuti tiwane 10 muzana yezana yekoriyamu yedu kubva kune shuga yakawedzerwa-nyore nyore kusvika ne-20-ounce bottle yep pop. Ndinokurudzira kunxwa zvinotapira uye panzvimbo pekuchengetedza zvigadziro zvezuva nezuva zvezvimwe zvinhu zvinonaka uye zvisingakanganwiki, seimwe ice cream kana makiki (kungofunga maonero angu!).
Uyezve, zvakakosha kuziva kuti kunwa makori enyu hakuzokugutswi sezvinodiwa kudya.
Imwe yekupedzisira inobatsira: Iye zvino maguta ayo munyika yose ari kuisa mutero wekuswa soroga, iwe uri kuchengetedza mari yakaoma kana iwe ukarega kutenga.
Nzira Yekusiya Soda Zvakanaka
Nzira shomanana dzokurega soda:
- Baby matanho. Kuenda kunotonhorera kunogona kuva iwe mafungiro ako, asi kune vamwe, hazvisi zvechokwadi. Kana iwe ukawira mumusasa uyu, edza kuzvisunungura kubva pamvura makoriri zvishoma nezvishoma. Kana iwe ikozvino unwa sodas matatu zuva rimwe nerimwe, edza kudzvora kumashure. Ita izvi kwemavhiki maviri, uye wozodzokerazve-nguva ino kune rimwe pavhiki . Kupa nguva yako yekuchinja zvishoma nezvishoma kuchakubatsira iwe kutsigira kuchinja kwekureba kwenguva.
- Shandura ku seltzer. Iwe uchiri kuwana mabhudzi akadaro iwe unoda soda, asi pasina shuga uye makori. Uye kana uchida kuwedzera kunaka, edza kuwedzera kuputika kwemuchero wezvibereko kune seltzer, kana kuti tsvina yakatsvaira.
- Jazz up your H2O. Mvura dzimwe nguva inogona kuvhiringidza-ndinozvibvuma. Iwe ungashamisika kuti mvura yakakwana inogona sei kubva kune chirema ichiita kufadza chete nekuwedzera michero mitsva kana kuchena kwepanyama. Funga yakatswa mandimu, marangi, cucumber, maruva anotungira, kana kunyange mutsvuku wakaoma.
- Chengeta log. Kuchengeta kuti zvakadini shuga inonwa iwe uri kupedza zuva rega roga zvinogona kushamisa, uye zvinokurudzira zvikuru kana zvasvika mukuderedza mari yako. Pamusoro peflip, gomba remvura rinogona kunge rakakosha. Dzvinyirira iwe 8 magirasi ezuva ese emvura kwemazuva makumi matatu akarurama uye ita kuti zviitike. Pane zviwanikwa zviripo pa smartphone yako yakagadzirwa nekuda kwechinangwa ichi. Uye kuchengetedza bhodhoro remvura kumativi ose kuti uwane kubva uye kudzorera kunokupa imwe nzira iyo soda inoda kupinda mukati.
Soda-Free Drink Recipes
Tarisa zvishoma zvandinoda zvishoma zvishoma zvishoma:
- Tart Cherry Spritzer
- Peach-Raspberry Iced Tea
Ne Joy Bauer, MS, RDN, CDN, Utano uye Nyanzvi Ongororo yeNBC's Today Ratidza uye nheyo yeNourish Snacks.
> Sources:
> Duffey KJ, Poti J. Modeling Migumisiro Yokudzorera Sukari-Yakagadziriswa Zvokudya Zvishandiso neMvura pamusoro peNjeredzi Inowanikwa, HB Score, uye Kuwedzera Kuwedzera. Nutrients 2016, 8 (7), 395.
> Falbe J, Thompson HR, Becker CM, Rojas N, McCulloch CE, Madsen KA. Impact yeBerkeley Exercise Tax paSuar-Sweetened Beverage Consumption. American Public Health October 2016, 106 (10): 1865-1871.
> Ogden CL, Kit BK, Carroll MD, Park S. Kushandiswa kweSuar Drink muUnited States, 2005-2008. NCHS Data Brief, Nhamba 71, August 2011.