Izwi riri kunze: kunya shuga-zvinonwiwa zvinobatanidzwa zvakabatanidzwa nekunyanyisa uye rudzi rwechipiri rwekurwere cheshuga uye runogona kuchinja mararamiro atinogara kwenguva yakareba sei . Pakati pevhisi yose yatinopedza, tinonwa zvakanaka chikamu chayo.
1 - Kwete kushamisika: Soda
Munhu wese anoziva kuti shuga-inotapira zvinokonzerwa necarbon (inonzi soda, soft drink, Coke, tonic, kana pop) inotungamirira iyo yakaoma paki. Saka chokwadi chokuti soda ine shuga yakawanda haisi kushamisika - munhu wose anoziva kuti carbonated soft drinks inotakurwa neshuga.
Sei soda ine shuga yakawanda? Chimwe chezvikonzero ndechekuti inosvika tinofarira kusanganiswa kwekutapira kwakanaka uye kwakasvibira (kana kutapira uye kunorwadza). Sodasi ine yakawanda yemaidhi mukati mavo (kazhinji phosphoric acid) uye ipapo shuga yakawanda kana zvimwe zvinotapira zvinoshandiswa kurwisa kunhuvira kwakasviba.
Masangano ehutano ehutano ari kukurudzira kuderedza kushandiswa kwemashuga kusvika maaspuni 6 -12 ega shuga nezuva, zvichienderana nesangano. A chingava soda nguva dzose ine maasipuni 10 ega shuga mairi.
2 - Lemonade
Kuenzaniswa ne soda, lemonade inogona kuratidzika kuti pasi yakanaka ine utano, asi imwe mheta inogona chaizvo kuva neshuga yakawanda kupfuura soda! Kana chero chinhu chakasviba, iwe unogona kutengesa kune tsvina yakawanda imomo imomo kuti inopesana nevhu rakaoma. Manomade lemonade ine yehuwandu hwemashuga semvura yemonimu mairi.
A 20-ounce bothodhoro reMinute Maid lemonade ine mashupu gumi nemasere ehuga mairi - 67 gramu. Izvozvo zvinowedzera kuwedzerwa shuga kupfuura sangano ripi rinokurudzira muzuva rimwe chete kubva kune zvese.
3 - Nhomba Doro
Zvimwe zvinwiwa zvine simba zvine shuga inotyisa mukati mavo. Heino chakavanzika: kutakura zvakawanda zvehuga mumuviri wako HASI "kukupa simba rakawanda"! Kuwedzeredza miviri yedu nehuga kunongokonzera kuti iende kumafuta. Ichokwadi, shuga mune zvizhinji zvezvinwiwa zvezvinwiwa zvine zvakawanda zve fructose, izvo hazvisi kupa simba nokukurumidza mune chero mamiriro ezvinhu.
Icho caffeine uye zvimwe zvinokurudzira muzvinwiwa zvinoshandiswa zvinokonzera "simba" zvinokonzera. Ishuga? Chimiro chakaita mamita magumi matanhatu (mashupuni 16) mu 16 ounces.
4 - Zvinwiwa zveMitambo
Zvingakushamisa iwe kuziva kuti zvinwiwa zvemitambo zvine chekuita shuga shoma kupfuura shuga yakawanda-inotapira. Kunyange zvakadaro, pane magiramu 16 (4 maspuniki) e 8-ounce anoshumira, inowedzera nokukurumidza. Kunyanya, inenge hafu yaro kazhinji fructose, iyo, sezvatakamboona, haisi chinhu chikuru chekukurumidza simba. Kuti uwane mamwe mashoko pamusoro pezvinwiwa zvemitambo uye kuti iwe ungaita sei rako nyore nyore shuga-isina mhando, ona Maitiro Aungaita Siri-Free Sports Inwa .
5 - Mabiko ewaini
Zvinoshamisika kuti vanhu vazhinji vakawana sei kushandiswa kwekuswa mangwanani oga oga. Waiziva here kuti 16 oz ("Grande") Cafe 'Mocha pa Starbucks ine maaspuni 9 ega shuga mairi? Kana ukasarudza White Chocolate Mocha, ndizvo (zvigadzirire) 6 ZVINHU zvepasipuni zve shuga, nokuda kwehuwandu hwakawanda hwegamu magamu 59/15 ehuga. Inobhadhara kuziva kana iwe unofarira doro rekofi rine zveshuga zvisingabatsiri, kana kukudziridza tate yehafi yakajeka.
6 - Tea Yakanaka Ich
Kuti udzivirire kushungurudzika kwakanyanya kweii (uye kazhinji kuoma kwemamoni), kunogona kuva nechiyero chinoshamisa cheshuga muti inotapira. Rimwe chinyorwa chinozivikanwa chine maaspuni 12 eashuga muhuta 16 oz. Kuzvigadzirisa zviri nyore kuita, tastier, uye iwe unogona kudzora chaizvo zviri mukati maro.
7 - Muto weJu uye Zvichero-Mhepo Yakasanganiswa Inwa
Chinhu chipi nechipi chakanzi "juice kunwa" inonyanya kushandiswa nemvura yega shuga. Uyezve, jisi inowanzotorwa nemvura yakasvibira zvikuru, yakadai seapuro (zhinji yemuviri inorasikirwa kana yakanatswa apule juice inogadzirwa), peari, kana kuti mazambiringa machena. Maji anonwiwa anosiyana mumutengo wehuga ane mavari. Kushumira kunowanzova 6 kana 8 ounces uye kune chero ipi zvayo kubva pamagiramu makumi mana (4 maaspuni) e shuga kaviri iyo.
Inwa zvinokanganisa zvakadai seKool-Aid, zvechokwadi, zvakatoipisisa. Ivo vane zero yekudya. ICHI chete shuga, mvura, uye mavhiri. Rimwe nerimwe girasi rimwechete rinopa maaspuni 6 ega shuga uye hapana chakanaka.
8 - Fruit Juice
Zvakadini neji 100% yemuchero wezvibereko? Nenzira, 100% jisi haina shuga yakawedzerwa . Asi zvinogona kutora makapu maviri kana matatu emichero kuita imwe kapu yemusi, saka kune LOT yemashuga chaiwo mune mamwe jisi. Iwewo uri kurasikirwa nemuviri uye fiber kana ukasarudza kutenga juice panzvimbo yezvibereko.
Iva nechokwadi chekutarisa paraira kuti upindure mubvunzo uyu, "rudzi rwechibereko"? Nokuti, zvakare zvakare, pane zvakawanda zvejusi zvinosanganiswa izvo zvinonyanya kuderera-michero yemuchero yemichero mavari (apple, pear, white grape). Ruzhinji rwezvibereko (uye phytonutrients ) mu apuro kana pear rinotorwa mukutora juice.
Kunyange nemafuta akawanda anopa utano, akadai semvura yeorangi, zviri nani chaizvo kudya muchero. Zvimwe zvezvibereko, zvakadai se calcium, zvakarasika mukugadziriswa, sezvinongoita fiber. Uyezve, kuchengetedza majunisi aya ejisi, akawanda acho anotorwa mukati meimirimita yemararamiro avo (yakareba-akarasika), nehuwandu hwehupombwe hwakasiyana-siyana nehuputi hwakawedzerwa.
Kudya michero kunonyanya kunaka kubva muhutano hwehuga muropa uyewo - kunwa jisi yemichero inzira inobatsira yekuita kuti shuga yeropa inokurumidza iwedzere, sezvinoitwa chero ani zvake ane chirwere cheshuga.
Ko shuga yakawanda sei mumuchero wemichero? Iwe unogona kushamiswa kuziva kuti vamwe vavo vane zvakawanda kupfuura soda! Zvichida juzi yakakura-shuga ndiyo mazambiringa emuzambiringa, paanopisa ma gramu 38 (12 nehafu yepasipuni) pamukombe wejusi. Icho chiri pamusoro pechina chikamu cheshuga mukombe yemusi! Orange juice inenge makiromita 28 (7 mashupuni) pamukombe, asi mazambiringa anogadzira makiromita 22.
Kana uchinge uchinge uchinge uchinge uine shuga, edza kudya kudya kwekranberry, iyo inotapira zvinogadzirwa panzvimbo yehuga, kana kuenda nemusi wekutarisa, kana woga kana muzvikamu, nekuda kwegigiramu 11 pamukombe (zvishoma zviduku zvinodarika matatu zvemashuga).
Zano: Kana jisi ine shoko rokuti "cocktail" kana kuti "nectar" iri mumusoro, chengeta mazita. Zvingangodaro, kana shuga kana rimwe jisi risina kuwedzera rakawedzerwa.
9 - Cocktails
Hasi mapeji ose ane shuga yakawedzerwa kwavari - yakaoma martini kana Mariya Ane Mvura ndiyo mienzaniso yeavo vasingaiti. Zvisinei, mahombekombe akawanda anozivikanwa akaisvonaka akatakurwa pasi nehuga. Zvigadzirwa nemishonga yakadai sirasi isiri nyore (shuga yakaputirwa mumvura), inotapira uye yakasanganiswa mix (mazamu akasvivhenganiswa nemvura uye shuga) uye liqueurs, dzakadai samaAmaretto, Kahlua, uye Cointreau, zvinogona kusvika kusvika magiramu 25 e shuga (6 mashupuni) mujigger. Saka, chenjerera paunorayira! Kana edza kuita cocktails isina uswa pamba! Zvinonakidza uye zviri nyore!
Muenzaniso: margarita maduku anogona nyore nyore kuva nemagiramu makumi maviri emashuga mairi.
Mitsara yekuwana ruzivo mudiviji ino iyi:
Nzvimbo dzeDaase Control uye Kudzivirira. "Kushandiswa kweAwedzera Sugars pakati peUnited States, 2005-2010 NCHS Data Brief, Nhamba 122, May 2013
USDA National Nutrient Database ye Standard Reference, Release 21.