Ambiri a ife sitingathe kukhala opanda botolo la cola tikamamva kutopa, tikamapita ku phwando, kapena tikamacheza ndi anzathu, sichoncho? Ngakhale tikapita kusitolo, chinthu choyamba chomwe chimatikopa chidwi ndi zakumwa zoziziritsa kukhosi. Nthawi zambiri timazolowera kuzizira kumeneko komanso kukoma kokoma kumeneko. Koma kodi munayamba mwaganizapo za ubwino kapena kuipa kwa chizolowezichi pa thupi lanu? Lero, tikambirana izi m'njira yosavuta komanso yolunjika.
Kodi kwenikweni mu botolo la cola muli chiyani?
Tiyeni tiwone zosakaniza zomwe zili mu cola wamba (pafupifupi chitini cha 355 ml). Mukawona izi, mudzamvetsa momwe zinthu zilili.
| Gawo la zakudya | Kukula |
|---|---|
| Ma calories | Pafupifupi 156 |
| Shuga | Pafupifupi magalamu 37 (pafupifupi supuni 9) |
| Chakudya | Pafupifupi magalamu 38.7 |
| Mapuloteni | magalamu 0 |
| Mafuta | Pafupifupi magalamu 0.9 |
| Mavitamini ndi mchere | Si kuchuluka kwakukulu |
Tsopano mwaona, eti? Mulibe mavitamini, mchere, kapena mapuloteni omwe thupi lanu limafunikira. Ndi shuga ndi ma calories okha. Tangoganizani, chitini chimodzi cha cola chimakupatsani supuni 9 za shuga nthawi imodzi. Ndipo zakumwa zambiri za cola zimakhala ndi caffeine.Mulinso ndi cholimbikitsa.
Kodi zakumwa zotsekemera zingabweretse mavuto otani pa thanzi?
Vuto lalikulu ndi zakumwa izi ndi kuchuluka kwa shuga komwe zili nako. Makamaka shuga wosavuta wotchedwa fructose, womwe umagwiritsidwa ntchito potsekemera, ungawononge matupi athu kwambiri.
Pansipa pali zina mwa zoopsa zazikulu pa thanzi zomwe izi zingayambitse.
| Kuopsa kwa thanzi | Kufotokozera kosavuta |
|---|---|
| Kulemera | Kudya zakudya zopatsa mphamvu zambiri komanso kusakhuta kungayambitse kunenepa mosavuta. |
| Mafuta a m'mimba | Fructose imawonjezera chiopsezo cha mafuta oopsa a m'mimba omwe amasungidwa mozungulira ziwalo zamkati. |
| Matenda a Shuga a Mtundu Wachiwiri | Zimayambitsa kukana kwa insulin m'thupi ndipo zimawonjezera chiopsezo cha matenda ashuga ndi oposa 20%. |
| Matenda a Mtima | Kuthamanga kwa magazi, cholesterol, ndi mafuta kumawonjezera chiopsezo cha matenda a mtima. |
| Kuopsa kwa Khansa | Pali umboni woti zimawonjezera chiopsezo cha khansa monga khansa ya kapamba ndi khansa ya endometrial . |
| Kuwola kwa Dzino | Shuga ndi ma asidi omwe ali m'magawo amenewa amawononga enamel ya mano ndipo amawonjezera kuwonongeka kwa mano. |
| Matenda a m'mimba | Fructose imawonjezera kuchuluka kwa uric acid m'thupi, zomwe zimapangitsa kuti munthu adwale gout, zomwe zimayambitsa kupweteka kwa mafupa. |
Mwachidule, mukamwa kola, mukumwa ma calories ambiri opanda kanthu omwe alibe phindu la zakudya. Shuga uyu amasanduka mafuta mwachangu, makamaka m'mimba. Mafuta a m'mimba awa sali ngati mafuta wamba omwe muli nawo pansi pa khungu lanu. Amasonkhana mozungulira ziwalo monga chiwindi ndi kapamba, zomwe zimasokoneza ntchito yawo. Kukana kwa insulin kumachitika pamene mahomoni a insulin, omwe amalamulira kuchuluka kwa shuga m'thupi lanu, sagwira ntchito bwino. Iyi ndi sitepe yoyamba yopita ku matenda a shuga.
Kodi zakumwa za 'diet' ndizabwino?
Anthu ambiri amaganiza kuti palibe vuto kumwa zakumwa zolembedwa kuti "Diet" kapena "Zero Shuga." Zakumwa izi zili ndi zotsekemera zopangidwa (zotsekemera zina) m'malo mwa shuga. Mwachitsanzo, zinthu monga Aspartame ndi Sucralose.
Ndi ma calories ochepa, zomwe zimapangitsa kuti zikhale zabwino kuposa cola wamba. Komabe, pali malingaliro osiyanasiyana okhudza zotsatira za nthawi yayitali za zotsekemera zopangidwazi m'thupi. Kafukufuku wina akuwonetsa kuti zimatha kukhudzanso mabakiteriya abwino m'matumbo mwathu, ndikuwonjezera chilakolako chathu cha shuga.
Choncho kumbukirani, ngakhale kuti imatchedwa 'zakudya', kumwa izi nthawi zonse si chizolowezi chabwino cha thanzi. Ngakhale kuti kumwa nthawi zina n'koyenera, muyenera kupewa kukhala ndi chizolowezi chomwa mowa.
Ndiye mungamwe chiyani m'malo mwa cola?
Chabwino, tsopano mwamvetsa kuopsa kwa kumwa cola nthawi zonse. Ndiye mungatani kuti musiye pang'onopang'ono chizolowezichi? Ngati n'zovuta kusiya zonse nthawi imodzi, chepetsani pang'onopang'ono. Ngati mumamwa mabotolo awiri patsiku, chepetsani kukhala limodzi. Kenako, sinthani kugwiritsa ntchito njira zina zabwino ngati izi.
- Madzi ndi abwino kwambiri: Chakumwa chabwino komanso chofunikira kwambiri pa thupi ndi madzi oyera. Ngati mukufuna kuti chikhale chokoma pang'ono, mutha kuwonjezera chidutswa cha laimu ndi masamba a timbewu ta ...
- Madzi Owala: Ngati mumakonda zakumwa zokhala ndi carbonated, madzi owala opanda shuga wowonjezera ndi njira yabwino.
- Tiyi kapena tiyi wobiriwira: Tiyi wobiriwira kapena tiyi wakuda wopangidwa popanda shugaNdi chakumwa chabwino kwambiri chodzaza ndi ma antioxidants. Komanso, phala lathu lobiriwira la m'deralo ndi lothandiza kwambiri pathupi.
- Mkaka: Kumwa kapu ya mkaka wopanda mafuta ambiri (mkaka wopanda mafuta ambiri), womwe uli ndi calcium ndi mapuloteni ambiri, ndi bwino kwambiri.
- Madzi a zipatso atsopano (okhala ndi malire): Madzi a zipatso opangidwa kunyumba, osatsekemera ndi abwino. Komabe, popeza zipatsozo zilinso ndi shuga wachilengedwe, ndi bwino kumwa osapitirira galasi limodzi patsiku.
- Khofi (yopanda shuga/mkaka): Ngati mumakonda khofi, khofi wakuda wopangidwa wopanda shuga wambiri, kirimu, kapena mkaka ndi njira yabwino.
Chofunika kwambiri ndi kuganizira zosintha zizolowezi zanu. Nthawi zonse khalani ndi botolo la madzi. Kenako, mukamva ludzu, mudzamva ngati mukufuna kumwa madzi m'malo mongofuna kumwa cola. Yesetsani kusintha zizolowezizi pang'onopang'ono. Thupi lanu lidzakuthokozani kwambiri chifukwa cha izi. Ngati muli ndi mafunso ena okhudza izi kapena mukufuna upangiri wosintha zakudya zanu, lankhulani ndi dokotala wa banja lanu (dokotala).
Uthenga Wopita Nawo Kunyumba
- Cola ndi zakumwa zina zotsekemera zimakhala ndi shuga wambiri komanso ma calories, osati zakudya zomwe thupi limafunikira.
- Kumwa izi nthawi zambiri kumawonjezera chiopsezo cha matenda ambiri akuluakulu monga kunenepa kwambiri, mafuta m'mimba, matenda a shuga, matenda a mtima, ndi khansa.
- Ngakhale zakumwa za 'diet' kapena 'zero sugar' zili bwino pang'ono kuposa zakumwa wamba, si njira yabwino yoti muzimwa pafupipafupi.
- Chakumwa chabwino kwambiri chomwe mungapatse thupi lanu ndi madzi oyera. Kuchizolowera kungakutetezeni ku matenda ambiri.
- Pang'onopang'ono chepetsani chizolowezi chanu chakumwa chotsekemera ndipo yesani kusintha zakudya zabwino monga tiyi, phala lobiriwira, ndi mkaka wopanda mafuta ambiri.
- Nthawi zonse funsani uphungu kwa dokotala wanu popanga zisankho zokhudzana ndi thanzi lanu komanso zakudya zanu.
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