Vazhinji vedu hatigone kurarama tisina bhodhoro recola kana taneta, patinoenda kumafaro, kana patinoungana neshamwari, handiti? Kunyangwe patinoenda kuchitoro, chinhu chekutanga chinotibata maziso edu zvinwiwa zvisina kupfava. Tinowanzo jaira kutonhora ikoko uye kuravira ikoko kunotapira. Asi wakambomira here uchifunga nezvekuti tsika iyi yakanaka kana kuti yakaipa sei mumuviri wako? Nhasi, tichataura nezvazvo nenzira iri nyore uye yakatwasuka.
Chii chiri mubhodhoro recola chaizvo?
Ngatitarisei zvinhu zviri mukofi yakajairika (inenge 355 ml). Kana ukaona izvi, uchanzwisisa mamiriro chaiwo ezvinhu.
| Chikamu chezvekudya | Saizi |
|---|---|
| Macalorie | Anenge 156 |
| Shuga | Inenge magiramu 37 (anenge matisipuni mapfumbamwe) |
| Makabhohaidhiretsi | Inenge magiramu 38.7 |
| Mapuroteni | magiramu 0 |
| Mafuta | Inenge 0.9 gramu |
| Mavhitamini nemaminerari | Haisi huwandu hwakakosha |
Iye zvino wava kuona, handiti? Haina mavhitamini, zvicherwa, kana mapuroteni zvinodiwa nemuviri wako. Ishuga nemacalorie chete. Ingofunga, bhodhoro rimwe chete recola rinokupa matisipuni mapfumbamwe eshuga panguva imwe chete. Uye zvinwiwa zvakawanda zvecola zvine caffeine.Inewo chinhu chinosimudzira muviri.
Ndezvipi njodzi dzezvinwiwa zvine shuga pahutano?
Dambudziko guru nezvinwiwa izvi nderekuti zvine shuga yakawanda. Kunyanya shuga iri nyore inonzi fructose, iyo inoshandiswa kuzvinatsa, inogona kukonzera kukuvara kukuru kumuviri wedu.
Heano mamwe ematambudziko makuru ehutano anogona kukonzerwa neizvi.
| Njodzi yehutano | Tsananguro iri nyore |
|---|---|
| Kuwedzera huremu | Kudya macalorie akawanda uye kusaguta zvinogona kukonzera kuwedzera uremu. |
| Mafuta edumbu | Fructose inowedzera njodzi yekuti mafuta emukati memuviri arambe akakomberedza nhengo dzemukati. |
| Chirwere cheshuga cherudzi rwechipiri | Zvinokonzera kusawirirana kwe insulin mumuviri uye zvinowedzera njodzi yekubatwa nechirwere cheshuga neanopfuura 20%. |
| Chirwere chemwoyo | Kukwira kweropa, cholesterol, uye mafuta zvinowedzera njodzi yezvirwere zvemwoyo. |
| Njodzi yeKenza | Pane humbowo hunoratidza kuti zvinowedzera njodzi yekubatwa nekenza dzakadai sekenza yepancreas nekenza ye endometrial . |
| Kuora Kwemazino | Shuga nemaasidhi zviri muizvi zvinokuvadza enamel yemazino uye zvinokurumidzisa kuora kwemazino. |
| Gout | Fructose inowedzera huwandu hwe uric acid mumuviri, zvichikonzera gout, iyo inokonzera marwadzo emajoini. |
Zvichitaurwa zviri nyore, kana ukanwa cola, unenge uchidya macalorie akawanda asina chinhu asina zvinovaka muviri. Shuga iyi inokurumidza kuchinja kuita mafuta, kunyanya mudumbu. Mafuta aya emudumbu haana kufanana nemafuta akajairika aunawo pasi peganda rako. Anoungana akakomberedza nhengo dzakadai sechiropa nepancreas, zvichikanganisa mashandiro adzo. Kusakwanisa kuita insulin kunoitika kana hormone insulin, iyo inodzora huwandu hweshuga mumuviri wako, isingashande nemazvo. Iri ndiro danho rekutanga rekurwisa chirwere cheshuga.
Saka zvinwiwa zve "diet" zvakanaka here?
Vanhu vazhinji vanofunga kuti hazvina kuipa kunwa zvinwiwa zvakanyorwa kuti "Diet" kana kuti "Zero Sugar." Zvinwiwa izvi zvine zvinotapira zvekugadzira (zvimwe zvinotapira) pachinzvimbo cheshuga. Semuenzaniso, zvinhu zvakaita seAspartame neSucralose.
Dzine macalorie mashoma, zvichiita kuti dzive sarudzo iri nani pane cola yenguva dzose. Zvisinei, kuchine maonero akasiyana-siyana pamusoro pemigumisiro yenguva refu yezvinotapira izvi zvekugadzira pamuviri. Dzimwe ongororo dzinoratidza kuti zvinogonawo kukanganisa mabhakitiriya akanaka mudumbu medu, uye kuwedzera chido chedu cheshuga.
Saka yeuka, kunyangwe zvichinzi 'kudya zvakanaka', kunwa doro nguva dzose hakusi tsika yakanaka yehutano. Kunyange zvazvo zvakanaka kunwa doro nguva nenguva, unofanira kudzivisa kupindwa muropa naro.
Saka chii chaunogona kunwa panzvimbo pe cola?
Zvakanaka, ikozvino wava kunzwisisa njodzi dzekunwa cola nguva dzose. Saka chii chaungaita kuti usiye tsika yacho zvishoma nezvishoma? Kana zvakaoma kurega zvese panguva imwe chete, deredza zvishoma nezvishoma. Kana ukanwa mabhodhoro maviri pazuva, deredza kusvika kune rimwe. Zvadaro, chinja kune dzimwe nzira dzine hutano dzakadai.
- Mvura ndiyo yakanakisisa: Chinwiwa chakanakisa uye chinonyanya kukosha mumuviri imvura yakachena. Kana uchida kuti inakidze zvishoma, unogona kuwedzera chidimbu cheraimu nemashizha eminti .
- Mvura Inopenya: Kana uchida zvinwiwa zvine carbonated, mvura inopenya isina shuga yakawedzerwa isarudzo yakanaka.
- Tii kana tii yegirini: Tii yegirini kana tii nhema yakagadzirwa isina shugaChinwiwa chakanaka kwazvo chizere nema antioxidants. Zvakare, porridge yedu yemuno inobatsira zvikuru mumuviri.
- Mukaka: Kunwa girazi remukaka usina mafuta akawanda (mukaka usina mafuta akawanda), une calcium yakawanda uye mapuroteni akawanda, zvakanaka kwazvo.
- Muto mutsva wemichero (une miganhu): Muto wemichero usina shuga wakagadzirwa kumba wakanaka. Zvisinei, sezvo muchero uine shuga yechisikigo, kuchenjera kunwa girazi rinopfuura rimwe chete pazuva.
- Kofi (isina shuga/mukaka): Kana uchida kofi, kofi nhema inogadzirwa isina shuga yakawanda, kirimu, kana mukaka isarudzo yakanaka.
Chinhu chikuru ndechekufunga nezvekuchinja maitiro ako. Gara uine bhodhoro remvura. Zvadaro, kana uchinzwa nyota, unonzwa kuda kunwa mvura pane kutora cola. Edza kuchinja maitiro aya zvishoma nezvishoma. Muviri wako uchakutenda zvechokwadi. Kana uine mimwe mibvunzo nezveizvi kana uchida mazano ekuchinja kudya kwako, taura nachiremba wemhuri yako (chiremba).
Mharidzo Yekuenda Nayo Kumba
- Cola nezvimwe zvinwiwa zvinotapira zvine huwandu hwakawanda hweshuga nemacalorie, kwete zvinovaka muviri zvinodiwa nemuviri.
- Kunwa izvi kakawanda kunowedzera njodzi yezvirwere zvakawanda zvakakomba zvakaita sekufuta, kuunganidzwa kwemafuta mudumbu, chirwere cheshuga, chirwere chemwoyo, uye kenza.
- Kunyange zvazvo zvinwiwa zve'diet' kana 'zero sugar' zviri nani zvishoma pane zvinwiwa zvenguva dzose, hazvisi sarudzo yakanaka yekunwa nguva dzose.
- Chinwiwa chakanakisisa chaunogona kupa muviri wako imvura yakachena. Kujaira kunogona kukudzivirira kubva kuzvirwere zvakawanda.
- Deredza zvishoma nezvishoma tsika yako yekunwa zvinwiwa zvinotapira uye edza kushandisa nzira dzine hutano dzakadai setii, porridge yegirini, uye mukaka usina mafuta akawanda.
- Gara uchibvunza chiremba wako paunenge uchiita zvisarudzo zvine chekuita nehutano hwako uye kudya kwako.
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