Kuchepetsa thupi ndi mowa

Ngati mukuyesera kuti muchepetse kunenepa, mutha kukulitsa zoyesayesa zanu pochepetsa zakumwa zoledzeretsa. Mowa ungayambitse kunenepa m'njira zingapo. Choyamba, mowa umakhala ndi zopatsa mphamvu zambiri. Zakumwa zina zosakaniza zimatha kukhala ndi ma caloriki ambiri monga chakudya, koma popanda michere. Chachiwiri, inunso mutha kusankha zosowa zabwino mukamamwa.

Ngakhale simuyenera kudula mowa wonse ngati mukuyesera kuti muchepetse kunenepa, mungafunikire kusintha zina ndi zina. Muyenera kuwonera nambala, ndi mtundu wa zakumwa zomwe mungasankhe. Muyeneranso kuyang'anitsitsa momwe kumwa kumakhudzira kudya kwanu.

Ndiye, mumamwa mowa wochuluka bwanji ngati mukuyesera kuti muchepetse kunenepa? Akatswiri azaumoyo amalangiza kuti aliyense amene amamwa mowa pang'ono. Izi sizikutanthauza chakumwa chopitilira 1 patsiku kwa amayi komanso zosaposa zakumwa ziwiri patsiku kwa amuna. Mungafune kumwa pang'ono kuposa pamenepo mukamadya. Kumbukirani kuti mowa uli ndi ma calories opanda kanthu. Izi zikutanthauza kuti ili ndi ma calories ambiri (7 pa gramu motsutsana ndi 4 pa gramu ya zimam'patsa mphamvu ndi zomanga thupi) koma zakudya zochepa. Chifukwa chake kuti mumwe mowa ndikuchepetsa ma calories, muyenera kuikonzekeretsa kuwerengera kalori yanu tsiku lililonse kuti musapitirire. Komanso kumbukirani kuti mukamamwa mowa, mukusinthanitsa zomwe zingakhale zathanzi, ndikudzaza, chakudya ndi ma calories omwe sangakukhutitseni.

Posankha zakumwa, mudzafunika kusankha ma calories mwanzeru. Nazi kuyerekezera mwachangu zakumwa zoledzeretsa:

• Mowa wokhazikika, pafupifupi ma calorie 150 pa galasi la 12-ounce (355 mL)
• Mowa wonyezimira, pafupifupi ma calories 100 pa galasi la 12-ounce (355 mL)
• Vinyo, pafupifupi 100 calories ya galasi la 5-ounce (145 mL)
• Mowa wosungunuka (gin, ramu, vodka, whiskey), pafupifupi ma calories 100 pa 1.5 ounce (45 mL)
• Martini (owuma owonjezera), pafupifupi ma calorie 140 pa galasi la 2.25-ounce (65 mL)
• Pina colada, pafupifupi ma calories 500 mu galasi la 7-ounce (205 mL)

Samalani zina zomwe zimamwa chakumwa chanu. Zakumwa zambiri zosakaniza zimaphatikizapo timadziti, madzi osavuta, kapena mowa wotsekemera, zomwe zonse zimawonjezera ma calories. Ma calories awa akhoza kuwonjezera msanga. Fufuzani zosankha zochepa za kalori, monga kupopera kwa madzi ndi madzi a soda. Mungafune kudumpha zakumwa zosakanikirana kwathunthu ndikumamatira mowa kapena vinyo.

Kukula kwa gawo ndi chinthu chinanso chomwe muyenera kuyang'anitsitsa. Dziwani momwe zakumwa zoledzeretsa zimawonekera:

• Ma ola 12 (355 mL) a mowa
• Mavitamini 5 a vinyo
• 1.5 ma ola (45 mL, kapena kuwombera kamodzi) zakumwa zoledzeretsa

Kukula kwa zakumwa zoledzeretsa pamalo odyera kapena malo omwera mowa nthawi zambiri kumakhala kwakukulu kuposa kuchuluka komwe kwafotokozedwa pamwambapa. Nthawi zina, chakumwa chimodzi chimatha kukhala ndi mavitamini awiri kapena kuposerapo. Ngati mwapatsidwa chakumwa chomwe ndi chachikulu kuposa kukula kwake, tulukani chakumwa chachiwiri. Kunyumba, gwiritsani ntchito jigger mukasakaniza zakumwa, ndikuzipatsa m'magalasi ang'onoang'ono. Zidzakhala ngati mukukhala ndi zambiri.

Kumwa mopanda kanthu m'mimba kukupangitsani kuti mumve kupatsa chidwi msanga. Izi zitha kubweretsa kudya kapena kumwa kuposa momwe mumafunira. Kukhala ndi chakudya musanamwe kudzakuthandizani m'mimba mwanu kumwa mowa pang'onopang'ono ndikuthandizani kusankha bwino.

Kafukufuku akuwonetsa kuti anthu amakonda kusankha zakudya zosayenera akamamwa mowa. Pofuna kupewa kuchuluka kwa mafuta mukamwa kapena kumwa, khalani ndi zokhwasula-khwasula zokonzeka kudya mukadzafika kunyumba kapena mukakonzekere kudya bwino mukadzamwa. Zosankha zabwino zokhwasula-khwasula zimaphatikizapo zipatso, ma popcorn omwe ali ndi mpweya, kapena hummus ndi veggies.

Monga momwe kudya mwachangu kungapangitse kuti muzidya mopitirira muyeso, kumwa zakumwa kumatha kukupangitsani kumwa kwambiri kuposa momwe mungafunire. Sulani zakumwa zanu pang'onopang'ono, ndikuziyika pakati panu. Mukamaliza, khalani ndi chakumwa chosakhala chakumwa choledzeretsa, monga madzi kapena koloko wochepa, musanamwe mowa.

Njira yabwino yochepetsera zakumwa zoledzeretsa ndikuchepetsa kuchuluka kwa momwe mumamwa. Musanapite kunja, dziikireni malire ndikumamatira. Palibe vuto kukana zakumwa zomwe simukuzifuna kapena kukana kumwa galasi lanu. Mutha kusiya kumwa kwathunthu ndikudzipereka kuti mukhale woyendetsa.

Imbani wothandizira zaumoyo wanu ngati:

• Inu kapena munthu amene mumamukonda ali ndi nkhawa ndi kuchuluka kwa momwe mumamwa.
• Simungathe kuledzera.
• Kumwa kwanu kumabweretsa mavuto kunyumba, kuntchito, kapena kusukulu.

Kuwonda - mowa; Onenepa - mowa; Kunenepa kwambiri - mowa; Zakudya - mowa

Malo Othandizira Kuteteza ndi Kuteteza tsamba lawebusayiti. Mowa ndi thanzi labwino: mafunso omwe amafunsidwa kawirikawiri. www.cdc.gov/alcohol/faqs.htm. Idasinthidwa pa Januware 15, 2020. Idapezeka pa Julayi 2, 2020.

Nyuzipepala ya National Institute on Alcohol Abuse and Alcoholism. Kumweretsanso kumwa: mowa ndi thanzi lanu. kulingaliranso kumwa.niaaa.nih.gov. Inapezeka pa Julayi 2, 2020.

Nielsen SJ, Kit BK, Fakhouri T, Ogden CL. Ma calories omwe amamwa ndi zakumwa zoledzeretsa ndi akuluakulu aku US, 2007-2010. Chidule cha NCHS. 2012; (110): 1-8. PMID: 23384768 adatulutsidwa.ncbi.nlm.nih.gov/23384768/.

Dipatimenti ya Zaulimi ku U.S. Ntchito Yofufuza Zaulimi. ChakudyaData Central, 2019. fdc.nal.usda.gov. Inapezeka pa Julayi 1, 2020.

• Mowa
• Kulemera Kunenepa