Zakumwa zotsekemera

Zakumwa zambiri zotsekemera zimakhala ndi ma calories ambiri ndipo zimatha kupangitsa kunenepa, ngakhale kwa anthu okangalika. Ngati mukumverera ngati mumamwa chakumwa chokoma, yesani kusankha chakumwa chomwe chimapangidwa ndi zotsekemera zopanda thanzi (kapena zopanda shuga). Muthanso kuwonjezera kukoma kwa madzi wamba kapena seltzer ndi zipatso, ndiwo zamasamba, zitsamba, kapena kuwaza kwa madzi.

Kumwa zakumwa zambiri zotsekemera ndi shuga kumakulitsa kuchuluka kwa kalori yanu ndipo kumakupangitsani kunenepa. Ngakhale zakumwa izi ndizamadzi, zimatha kuwonjezera ma calorie ambiri pazakudya zanu. Ndipo, chifukwa zakumwa sizikudzaza monga zakudya zolimba, mwina simudzadya pang'ono mukadzadya. Zitsanzo za zopatsa mphamvu mu zakumwa zotsekemera zotchuka ndi izi:

• Chotupa cha 16 ounce (480 ml) chokhala ndi mkaka wonse chili ndi ma calories 270.
• Botolo la 20-ounce (600 ml) la soda osadya zakudya lili ndi ma calories a 220.
• Tambula ya 16 ounce (480 ml) ya tiyi wonunkhira bwino imakhala ndi zopatsa mphamvu 140.
• Punch ya ku Hawaii (480 ml) ili ndi zopatsa mphamvu 140.
• Msuzi wa 16-ounce (480 ml) wa Spray Cran-Apple uli ndi ma 260 calories.
• Chakumwa chamasewera 16-ounce (480 ml) chili ndi ma calories a 120.

Malangizo Okhudzana ndi Zakudya pa 2020-2025 amalimbikitsa kuchepetsa shuga wocheperako mpaka 10% yama calories anu atsiku ndi tsiku.American Heart Association ikulimbikitsa kuti azimayi ambiri aku America samadya masipuni osaposa 6, kapena pafupifupi 100 calories, shuga patsiku; kwa amuna, ndi ma calorie 150 patsiku, kapena pafupifupi ma supuni 9. Werengani zosakaniza ndikusamala zakumwa zomwe zili ndi shuga wambiri. Shuga amatha kukhala ndi mayina ambiri, kuphatikiza:

• Madzi a chimanga
• Dextrose
• Fructose
• Madzi a chimanga okwera kwambiri a fructose
• Wokondedwa
• Manyuchi
• Madzi agave
• Madzi a mpunga wa Brown
• Zolemba
• Msuzi wa nzimbe

Zipatso zimakhala ndi mavitamini ambiri ndi zakudya zina, koma kumwa madzi azipatso kwambiri kumatha kuwonjezera zopatsa mphamvu pazakudya zanu ndipo kumatha kunenepa.

Mafuta okwana 12 ml (360 ml) a madzi a lalanje amakhala ndi zopatsa mphamvu pafupifupi 170. Ngati mukupeza kale zopatsa mphamvu zokwanira kuchokera ku zakudya zina zomwe mumadya, zopatsa mphamvu zowonjezera 170 patsiku zimatha kuwonjezera mapaundi 12 mpaka 15 (5.4 mpaka 6.75 kg) pachaka.

Ngati mumakonda kumwa madzi, lingalirani kuthira madzi. Yesetsani kuchepetsa madzi mpaka ma ola 8 (240 ml) kapena ochepera patsiku. Zipatso zonse ndizosankha bwino kuposa timadziti ta zipatso chifukwa zili ndi ulusi ndipo palibe shuga wowonjezera.

Zakumwa za khofi zomwe muli nazo panjira yopita kuntchito ndipo nthawi yopuma khofi imatha kuwonjezera mafuta owonjezera komanso mafuta okhuta, nthawi zambiri ngati mutagula omwe ali ndi zokometsera zonunkhira, kirimu wokwapulidwa, kapena theka ndi theka akuwonjezera.

Zitsanzo zonsezi ndi zakumwa za 16 ounce (480 ml). Mutha kugula zakumwa zazing'ono komanso zazikulu, nazonso:

• Frappuccino wokoma amakhala ndi zopitilira 250. Ndi kirimu chokwapulidwa, ili ndi zopitilira 400.
• Mocha wa nonfat ali ndi zopatsa mphamvu 250. Ndi kirimu chokwapulidwa, ili ndi ma calories 320.
• Mocha wopangidwa ndi mkaka wonse ndi kirimu wokwapulidwa ali ndi ma calories 400.
• Chotsekera chopangidwa ndi mkaka wonse chimakhala ndi zopatsa mphamvu 220. Ndi kukoma 1 kowonjezedwa, ili ndi zopatsa mphamvu 290.
• Chokoleti yotentha yopangidwa ndi mkaka wa 2% ili ndi ma calories 320. Ndi kirimu chokwapulidwa chowonjezera, chimakhala ndi zopatsa mphamvu 400.

Sungani khofi wanthawi zonse ndikuwonjezera mkaka wopanda mafuta kapena 1% kapena wopanda mafuta. Muthanso kuyitanitsa latte yopanda msuzi yopangidwa ndi mkaka wosaka. Gwiritsani ntchito cholowa m'malo mwa shuga ngati mumakonda khofi wanu wokoma.

Ngati mumamwa chakumwa chapadera cha khofi nthawi ndi nthawi, kutsatira malangizowa kumachepetsa ma calories:

• Dulani kukula kwakung'ono kwambiri komwe kulipo. Dulani kirimu chokwapulidwa pa mocha kapena chokoleti chowotcha ndikusunga ma calories 100.
• Mavitamini ndi zina zotsekemera zimawonjezera ma calories 50 pa supuni. Pitani ngati mungathe kapena funsani seva kuti igwiritse ntchito theka lokha.

Ndikofunika kudya madzi okwanira kuti musakhale ndi madzi okwanira. Mkaka wochuluka kapena wonenepa kwambiri umakhalanso ndi zisankho zabwino.

Zakumwa zina zomwe zili ndi ma calories 0 ndi:

• Madzi
• Zakudya za soda
• Madzi owala ndi zonunkhira zachilengedwe, monga mandimu, mandimu, ndi mabulosi
• Khofi wamba kapena tiyi

Kunenepa kwambiri - zakumwa zotsekemera; Onenepa - zotsekemera zakumwa; Zakudya zopatsa thanzi - zakumwa zotsekemera; Kuchepetsa thupi - zakumwa zotsekemera

Webusaiti ya Academy of Nutrition and Dietetics. Zambiri pazakumwa. www.eatright.org/health/weight-loss/tips-for-weight-loss/nutrition-info-about-beeverages. Idasinthidwa mu Januware 2018. Idapezeka pa Seputembara 30, 2020.

Mozaffarian D. Chakudya chopatsa thanzi komanso matenda amtima komanso amadzimadzi. Mu: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, olemba. Matenda a Mtima a Braunwald: Buku Lophunzitsira la Mankhwala Amtima. 11th ed. Philadelphia, PA: Elsevier; 2019: mutu 49.

Dipatimenti ya Zaulimi ku United States ndi Dipatimenti ya Zaumoyo ku United States. Malangizo A Zakudya Kwa Achimereka, 2020-2025. Kusindikiza kwa 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Idasinthidwa Disembala 2020. Idapezeka pa Disembala 30, 2020.

• Zakudya