Abaningi bethu abakwazi ukuphila ngaphandle kwebhodlela le-cola uma sizizwa sikhathele, lapho siya ephathini, noma lapho sihlangana nabangani, akunjalo? Ngisho nalapho siya esitolo, into yokuqala esibamba iso yiziphuzo ezibandayo. Sivame ukujwayela lokho kuphola kanye nokunambitheka okumnandi. Kodwa wake wema wacabanga ngokuthi lo mkhuba muhle noma mubi kangakanani emzimbeni wakho? Namuhla, sizoxoxa ngalokhu ngendlela elula neqondile.
Yini ngempela esebhodleleni le-cola?
Ake sibheke izithako eziku-cola ejwayelekile (cishe ithini elingu-355 ml). Uma ubona lokhu, uzoqonda isimo sangempela.
| Ingxenye yokudla okunempilo | Usayizi |
|---|---|
| Amakhalori | Cishe ngo-156 |
| Ushukela | Cishe amagremu angu-37 (cishe amathisipuni angu-9) |
| Ama-carbohydrate | Cishe amagremu angu-38.7 |
| Amaprotheni | Amagremu angu-0 |
| Amafutha | Cishe amagremu angu-0.9 |
| Amavithamini namaminerali | Akuyona inani elibalulekile |
Manje usuyabona, akunjalo? Ayinawo amavithamini, amaminerali, noma amaprotheni umzimba wakho owadingayo. Kushukela nama-calories kuphela. Cabanga nje, ithini elilodwa le-cola likunika cishe izipuni ezingu-9 zikashukela ngesikhathi esisodwa. Futhi iziphuzo eziningi ze-cola ziqukethe i-caffeine.Iphinde iqukethe isikhuthazi.
Ziyini izingozi zempilo zeziphuzo ezinoshukela?
Inkinga enkulu ngalezi ziphuzo ukuthi ziqukethe ushukela omningi. Ikakhulukazi ushukela olula obizwa ngokuthi i-fructose, osetshenziselwa ukuzinandisa, ungalimaza kakhulu imizimba yethu.
Ngezansi kunezinye zezingozi ezinkulu zempilo ezingabangelwa yilokhu.
| Ingozi yempilo | Incazelo elula |
|---|---|
| Ukwanda kwesisindo | Ukudla amakhalori amaningi nokungasuthi kungaholela kalula ekukhuluphaleni. |
| Amafutha Esisu | I-Fructose yandisa ingozi yokuthi amafutha ayingozi agcwale izitho zangaphakathi. |
| Isifo Sikashukela Sohlobo 2 | Kubangela ukumelana ne-insulin emzimbeni futhi kwandisa ingozi yesifo sikashukela ngamaphesenti angaphezu kuka-20. |
| Isifo senhliziyo | Umfutho wegazi ophezulu, i-cholesterol, namafutha kwandisa ingozi yesifo senhliziyo. |
| Ingozi Yomdlavuza | Kunobufakazi bokuthi kwandisa ingozi yomdlavuza ofana nomdlavuza we-pancreatic kanye nomdlavuza we-endometrial . |
| Ukubola Kwamazinyo | Ushukela nama-asidi akulezi zinto konakalisa i-enamel yamazinyo futhi kusheshise ukubola kwamazinyo. |
| I-Gout | I-Fructose yandisa amazinga e-uric acid emzimbeni, okuholela ku-gout, okubangela ubuhlungu bamalunga. |
Kalula nje, uma uphuza i-cola, udla amakhalori amaningi angenalutho angenawo umsoco. Lo shukela uphenduka ngokushesha ube amafutha, ikakhulukazi esiswini. La mafutha esiswini awafani namafutha avamile onawo ngaphansi kwesikhumba sakho. Aqoqana eduze kwezitho ezifana nesibindi kanye ne-pancreas, okuphazamisa ukusebenza kwazo. Ukumelana ne-insulin kwenzeka lapho i-hormone i-insulin, elawula amazinga kashukela emzimbeni wakho, ingasebenzi kahle. Lesi yisinyathelo sokuqala sokuya kwisifo sikashukela.
Ingabe iziphuzo 'zokudla' zilungile-ke?
Abantu abaningi bacabanga ukuthi kulungile ukuphuza iziphuzo ezibhalwe ukuthi "Diet" noma "Zero Sugar." Lezi ziphuzo ziqukethe amaswidi okwenziwa (amaswidi ahlukile) esikhundleni soshukela. Isibonelo, izinto ezifana ne-Aspartame ne-Sucralose.
Zinekhalori ephansi, okwenza zibe ukukhetha okungcono kune-cola evamile. Kodwa-ke, kusenemibono exubile mayelana nemiphumela yesikhathi eside yalezi zithambisi zokwenziwa emzimbeni. Ezinye izifundo zibonisa ukuthi zingathinta namagciwane amahle emathunjini ethu, futhi zandise izifiso zethu zoshukela.
Ngakho khumbula, noma ngabe kubizwa ngokuthi 'ukudla okuvamile', ukuphuza lokhu njalo akuwona umkhuba omuhle wezempilo. Nakuba kulungile ukuphuza ngezikhathi ezithile, kufanele ugweme ukuba umlutha wako.
Ngakho-ke yini ongayiphuza esikhundleni se-cola?
Kulungile, manje usuyaqonda izingozi zokuphuza i-cola njalo. Ngakho-ke yini ongayenza ukuze ugqashule kancane kancane kulo mkhuba? Uma kunzima ukuyeka konke ngesikhathi esisodwa, yehlisa kancane kancane. Uma uphuza amabhodlela amabili ngosuku, yehlisa kancane kancane uye kwelinye. Bese ushintshela kwezinye izindlela ezinempilo ezifana nalezi.
- Amanzi angcono kakhulu: Isiphuzo esingcono kakhulu nesibaluleke kakhulu emzimbeni ngamanzi ahlanzekile. Uma ufuna ukuwenza abe mnandi kancane, ungangeza ucezu lwelayimu namaqabunga eminti kuwo.
- Amanzi Acwebezelayo: Uma uthanda iziphuzo ezine-carbonated, amanzi acwebezelayo angenashukela owengeziwe ayindlela enhle.
- Itiye noma itiye eliluhlaza: Itiye eliluhlaza noma itiye elimnyama elenziwe ngaphandle koshukelaKuyisiphuzo esihle kakhulu esigcwele ama-antioxidants. Futhi, iphalishi lethu eliluhlaza lendawo liwusizo kakhulu emzimbeni.
- Ubisi: Ukuphuza ingilazi yobisi olunamafutha aphansi (ubisi olunamafutha aphansi), olucebile nge-calcium namaprotheni, kuhle kakhulu.
- Ijusi yezithelo entsha (enemingcele): Ijusi yezithelo eyenziwe ekhaya, engenashukela ilungile. Kodwa-ke, njengoba izithelo nazo ziqukethe ushukela wemvelo, kuwukuhlakanipha ukuphuza ingilazi eyodwa ngosuku.
- Ikhofi (ngaphandle koshukela/ubisi): Uma ungumthandi wekhofi, ikhofi emnyama eyenziwe ngaphandle koshukela omningi, ukhilimu, noma ubisi iyindlela enhle.
Into eyinhloko ukucabanga ngokushintsha imikhuba yakho. Hlala uphethe ibhodlela lamanzi. Khona-ke, uma uzizwa womile, uzozizwa sengathi ufuna ukuphuza amanzi kunokuba uphuze i-cola. Zama ukushintsha le mikhuba kancane kancane. Umzimba wakho uzokubonga nakanjani ngalokho. Uma uneminye imibuzo mayelana nalokhu noma udinga iseluleko ngokushintsha ukudla kwakho, khuluma nodokotela womndeni wakho (udokotela).
Umlayezo Wokuya Nawe Ekhaya
- I-Cola nezinye iziphuzo ezinoshukela ziqukethe ushukela nama-calories amaningi, hhayi izakhamzimba ezidingwa ngumzimba.
- Ukuphuza lokhu njalo kwandisa ingozi yezifo eziningi ezimbi njengokwanda kwesisindo, ukunqwabelana kwamafutha esiswini, isifo sikashukela, isifo senhliziyo kanye nomdlavuza.
- Nakuba iziphuzo 'zokudla' noma 'ezingenashukela' zingcono kancane kuneziphuzo ezivamile, aziyona inketho enempilo yokusetshenziswa njalo.
- Isiphuzo esingcono kakhulu ongasinika umzimba wakho ngamanzi ahlanzekile. Ukujwayela kungakuvikela ezifweni eziningi.
- Yehlisa kancane kancane umkhuba wakho wokuphuza iziphuzo ezinoshukela bese uzama ukushintshela ezinkethweni ezinempilo njengetiye, iphalishi eliluhlaza, nobisi olunamafutha aphansi.
- Cela iseluleko kudokotela wakho njalo lapho wenza izinqumo mayelana nempilo yakho kanye nokudla okudlayo.
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