Zakudya ndi Zakumwa 18 Zomwe Zimakhala Zodabwitsa Kwambiri mu Shuga

Zamkati

• 1. Yogurt wopanda mafuta
• 2. Msuzi wa Barbecue (BBQ)
• 3. Ketchup
• 4. Msuzi wa zipatso
• 5. Msuzi wa spaghetti
• 6. Zakumwa zamasewera
• 7. Mkaka wa chokoleti
• 8. Granola
• 9. Kafi wonyezimira
• 10. Tiyi wa Iced
• 11. Mapuloteni mipiringidzo
• 12. Madzi a mavitamini
• 13. Msuzi wokonzedweratu
• 14. Chakudya cham'mawa cham'mawa
• 15. Zipinda zamphesa
• 16. Zipatso zamzitini
• 17. Nyemba zophika zamzitini
• 18. Zokonzedweratu za smoothies
• Mfundo yofunika
• Tiyi ya DIY Yothetsera Zolakalaka Za Shuga

Kudya shuga wambiri kulibe vuto pa thanzi lanu.

Amalumikizidwa ndi chiopsezo chowonjezeka cha matenda ambiri, kuphatikizapo kunenepa kwambiri, matenda amtima, mtundu wa 2 shuga, ndi khansa (,,, 4).

Anthu ambiri tsopano akuyesera kuchepetsa kudya kwa shuga, koma ndizosavuta kunyalanyaza kuchuluka kwa zomwe mukugwiritsa ntchito.

Chimodzi mwazifukwa ndikuti zakudya zambiri zimakhala ndi shuga wobisika, kuphatikiza zakudya zina zomwe simungaganize kuti ndi zotsekemera.

M'malo mwake, ngakhale zinthu zomwe zimagulitsidwa ngati "zopepuka" kapena "mafuta ochepa" nthawi zambiri zimakhala ndi shuga wambiri kuposa anzawo wamba ().

American Heart Association (AHA) ikulimbikitsa azimayi kuti achepetse kudya shuga wambiri m'masupuni 6 (magalamu 25) patsiku, pomwe amuna amayenera kuchepetsa kudya kwa masupuni 9 (37.5 magalamu) (6).

Nazi zakudya 18 ndi zakumwa zomwe zimakhala ndi shuga wambiri kuposa momwe mungaganizire.

1. Yogurt wopanda mafuta

Yogurt imatha kukhala yopatsa thanzi kwambiri. Komabe, si yogurt yonse yomwe imapangidwa yofanana.

Monga mafuta ena ambiri otsika, yogurts yamafuta ochepa amawonjezera shuga kuti azitha kununkhiza.

Mwachitsanzo, chikho chimodzi (245 magalamu) cha yogurt yamafuta ochepa chitha kukhala ndi magalamu oposa 45 a shuga, omwe ndi ma supuni 11. Izi ndizoposa malire a tsiku ndi tsiku a abambo ndi amai mu chikho chimodzi chokha cha yogati "wathanzi" ().

Kuphatikiza apo, yogurt yamafuta ochepa samawoneka kuti alibe phindu lofanana ndi mafuta yogurt (8,,).

Ndibwino kusankha mafuta athunthu, achilengedwe, kapena yogurt yachi Greek. Pewani yogurt yomwe yatsekemera ndi shuga.

2. Msuzi wa Barbecue (BBQ)

Msuzi wa Barbecue (BBQ) amatha kupanga marinade wokoma kapena kuviika.

Komabe, supuni 2 (pafupifupi 28 magalamu) a msuzi amatha kukhala ndi magalamu 9 a shuga. Izi ndizoposa supuni 2 zofunika ().

M'malo mwake, pafupifupi 33% ya kulemera kwa msuzi wa BBQ atha kukhala shuga weniweni ().

Ngati muli owolowa manja ndi ma servings anu, izi zimapangitsa kukhala kosavuta kudya shuga wambiri wopanda tanthauzo.

Kuti muwonetsetse kuti simukupeza zambiri, onani zolembazo ndikusankha msuzi wokhala ndi shuga wochulukirapo. Komanso, kumbukirani kuwona magawo anu.

3. Ketchup

Ketchup ndi imodzi mwazotchuka kwambiri padziko lonse lapansi, koma - monga msuzi wa BBQ - nthawi zambiri imadzaza ndi shuga.

Yesetsani kukumbukira kukula kwa gawo lanu mukamagwiritsa ntchito ketchup, ndipo kumbukirani kuti supuni imodzi ya ketchup imakhala pafupifupi supuni 1 ya shuga ().

4. Msuzi wa zipatso

Monga zipatso zonse, msuzi wazipatso mumakhala mavitamini ndi michere.

Komabe, ngakhale zikuwoneka ngati zosankha zabwino, mavitamini ndi michere iyi imabwera ndimlingo waukulu wa shuga komanso zoperewera pang'ono.

Nthawi zambiri zimatenga zipatso zambiri kuti mupange kapu imodzi yamadzi azipatso, chifukwa chake mumapeza shuga wambiri mu kapu yamadzi kuposa momwe mungadye mukamadya zipatso zonse. Izi zimapangitsa kukhala kosavuta kudya shuga wambiri mwachangu.

M'malo mwake, pakhoza kukhala shuga wambiri mu msuzi wazipatso monga momwe ziliri ndi zakumwa zotsekemera monga Coke. Zotsatira zathanzi zomwe zalumikizidwa motsimikiza ndi soda zimatha kulumikizidwa ndi timadziti ta zipatso (,,).

Ndibwino kusankha zipatso zonse ndikuchepetsa kudya kwanu timadziti ta zipatso.

5. Msuzi wa spaghetti

Shuga wowonjezedwa nthawi zambiri amabisidwa muzakudya zomwe sitimaziwona ngati zotsekemera, monga msuzi wa spaghetti.

Msuzi aliyense wa spaghetti amakhala ndi shuga wachilengedwe yemwe amapangidwa ndi tomato.

Komabe, michere yambiri ya spaghetti imakhalanso ndi shuga wowonjezera.

Njira yabwino yowonetsetsa kuti simukupeza shuga wosafunikira mumsuzi wanu wa pasitala ndikupanga zanu.

Komabe, ngati mukufuna kugula msuzi wa spaghetti wokonzedweratu, yang'anani chizindikirocho ndikusankha imodzi yomwe ilibe shuga pamndandanda wazomwe zimayikidwa kapena yazilemba pafupi kwambiri ndi pansi. Izi zikusonyeza kuti si chinthu chachikulu.

6. Zakumwa zamasewera

Zakumwa zamasewera nthawi zambiri zimatha kusokonekera ngati chisankho choyenera kwa omwe amachita masewera olimbitsa thupi.

Komabe, zakumwa zamasewera zimapangidwa kuti zizisungunula ndi kupatsa mphamvu othamanga ophunzitsidwa nthawi yayitali komanso yolimbitsa thupi.

Pachifukwa ichi, ali ndi shuga wambiri wowonjezera yemwe amatha kutengeka msanga ndikugwiritsa ntchito mphamvu.

M'malo mwake, botolo labwino la 20-ounce (591-mL) la zakumwa zamasewera limakhala ndi 37.9 magalamu a shuga wowonjezera ndi ma calories a 198. Izi ndizofanana ndi ma supuni 9.5 a shuga ().

Zakumwa zamasewera zimagawidwa ngati zakumwa zotsekemera. Monga soda ndi madzi azipatso, amalumikizananso ndi kunenepa kwambiri komanso matenda amadzimadzi (17, 18,).

Pokhapokha mutakhala othamanga pa mpikisano wothamanga kapena akatswiri othamanga, mwina mukuyenera kumamatira kumadzi mukamachita masewera olimbitsa thupi. Ndiye chisankho chabwino kwambiri kwa ambiri aife (20).

7. Mkaka wa chokoleti

Mkaka wa chokoleti ndi mkaka womwe umakhala ndi cocoa komanso wokoma ndi shuga.

Mkaka wokha ndi chakumwa chopatsa thanzi kwambiri. Ndi gwero lolemera la michere yomwe imathandizira mafupa, kuphatikizapo calcium ndi mapuloteni.

Komabe, ngakhale uli ndi mkaka wokhala ndi thanzi labwino, kapu ya 8-ounce (230-mL) ya mkaka wa chokoleti imabwera ndi magalamu 11.4 (masupuni 2.9) a shuga wowonjezera (,).

8. Granola

Granola nthawi zambiri amagulitsidwa ngati chakudya chamafuta ochepa, ngakhale ali ndi mafuta ambiri komanso shuga.

Chofunika kwambiri mu granola ndi oats. Ma oats okutidwa bwino ndi chimanga chabwino chopatsa carbs, protein, mafuta, ndi fiber.

Komabe, oats mu granola aphatikizidwa ndi mtedza ndi uchi kapena zotsekemera zina zowonjezera, zomwe zimawonjezera kuchuluka kwa shuga ndi zopatsa mphamvu.

M'malo mwake, magalamu 100 a granola amakhala ndi zopatsa mphamvu 400-500 zopatsa mphamvu komanso masupuni pafupifupi 5-7 a shuga (,).

Ngati mumakonda granola, yesani kusankha imodzi ndi shuga wocheperako kapena kupanga nokha. Mutha kuwonjezeranso ngati topping ku zipatso kapena yogurt m'malo mongotsanulira mbale yonse.

9. Kafi wonyezimira

Kofi wonunkhira ndichizoloŵezi chofala, koma kuchuluka kwa shuga wobisika mu zakumwa izi kungakhale kodabwitsa.

M'maketani ena a khofi, khofi kapena zakumwa zazikulu za khofi zimatha kukhala ndi magalamu 45 a shuga, ngati sichoncho. Ndizofanana ndi supuni 11 za shuga wowonjezera pakudya (25, 26, 27).

Poganizira kulumikizana kwamphamvu pakati pa zakumwa zotsekemera ndi thanzi lofooka, mwina ndibwino kumamatira ku khofi popanda mankhwala aliwonse onunkhira kapena shuga wowonjezera.

10. Tiyi wa Iced

Tiyi wa Iced nthawi zambiri amatsekemera ndi shuga kapena amasakaniza ndi madzi.

Ndiwotchuka m'njira zosiyanasiyana komanso zonunkhira padziko lonse lapansi, ndipo izi zikutanthauza kuti zomwe shuga amakhala zimasiyana pang'ono.

Ma tiyi ambiri oundana omwe amakonzedwa amakhala ndi 35 magalamu a shuga pa 12-ounce (340-mL) omwe amatumizidwa. Izi ndizofanana ndi botolo la Coke (,).

Ngati mumakonda tiyi, sankhani tiyi wokhazikika kapena musankhe tiyi wa iced yemwe alibe shuga wowonjezera.

11. Mapuloteni mipiringidzo

Mapuloteni mapuloteni ndi akamwe zoziziritsa kukhosi.

Zakudya zomwe zili ndi mapuloteni zalumikizidwa ndikuwonjezereka kwakumva kukhuta, komwe kumathandizira kuchepetsa thupi (,).

Izi zapangitsa kuti anthu azikhulupirira kuti zomanga thupi ndizakudya zabwino.

Ngakhale pamakhala mipiringidzo yathanzi pamsika, yambiri imakhala ndi magalamu 20 a shuga wowonjezerapo, zomwe zimapangitsa kuti zakudya zawo zikhale zofananira ndi switi (,,).

Posankha puloteni bar, werengani chizindikirocho ndikupewa omwe ali ndi shuga wambiri. Muthanso kudya zakudya zamapuloteni monga yogurt m'malo mwake.

12. Madzi a mavitamini

Vitaminiwater imagulitsidwa ngati chakumwa chopatsa thanzi chomwe chimakhala ndi mavitamini ndi michere yowonjezera.

Komabe, monga zina zambiri "zakumwa zaumoyo," Vitaminwater imabwera ndi shuga wambiri wowonjezera.

M'malo mwake, botolo la Vitaminwater wokhazikika limakhala ndimafuta pafupifupi 100 ndi magalamu 30 a shuga (35, 36).

Mwakutero, ngakhale zonena zaumoyo zonse, ndibwino kupewa Vitaminiwater momwe mungathere.

Mutha kusankha Vitaminiwater zero, mtundu wopanda shuga. Amapangidwa ndi zotsekemera zopangira m'malo mwake.

Izi zati, madzi opanda madzi kapena madzi owala ndimasankho athanzi ngati muli ndi ludzu.

13. Msuzi wokonzedweratu

Msuzi si chakudya chomwe mumakonda kusakanikirana ndi shuga.

Mukapangidwa ndi zopangira zatsopano, ndi chisankho chabwino ndipo ikhoza kukhala njira yabwino yowonjezeramo masamba anu osachita khama.

Masamba mu msuzi ali ndi shuga mwachilengedwe, omwe ndi abwino kudya chifukwa nthawi zambiri amapezeka pang'ono komanso kuphatikiza zakudya zina zopindulitsa.

Komabe, msuzi wambiri wogulitsidwa amakhala ndi zowonjezera zowonjezera, kuphatikiza shuga.

Kuti muwone shuga wowonjezera mumsuzi wanu, yang'anani mndandanda wazowonjezera mayina monga:

• wachinyamata
• chimera cha barele
• alireza
• maltose
• madzi a chimanga a fructose (HFCS) ndi mankhwala ena

Pamwamba pamndandanda chophatikizira ndichomwe chimakulitsa zomwe zilipo. Chenjerani ndi pomwe opanga amalembetsa pang'ono shuga wosiyanasiyana, chifukwa ndicho chizindikiro china chomwe chimatha kukhala ndi shuga wokwanira.

14. Chakudya cham'mawa cham'mawa

Mbewu ndi chakudya chotchuka, chosavuta, komanso chosavuta cham'mawa.

Komabe, phala lomwe mungasankhe lingakhudze kwambiri momwe mumagwiritsira ntchito shuga, makamaka ngati mumadya tsiku lililonse.

Zakudya zina zam'mawa, makamaka zomwe zimagulitsidwa kwa ana, zimakhala ndi shuga wambiri wowonjezera. Zina zimakhala ndi magalamu 12, kapena masupuni atatu a shuga mu 34-gramu (1.2-ounce) yotumikira (, 38, 39).

Chongani chizindikirocho ndikuyesera kusankha chimanga chomwe chili ndi fiber yambiri ndipo mulibe shuga wowonjezera.

Komanso, dzukani mphindi zochepa m'mbuyomu ndikuphika kadzutsa wathanzi mwachangu ndi chakudya chambiri chokhala ndi mapuloteni ngati mazira. Kudya mapuloteni pakudya m'mawa kungakuthandizeni kuti muchepetse thupi.

15. Zipinda zamphesa

Chakudya cham'mawa chopita, mipiringidzo yambewu imatha kuwoneka ngati chisankho chabwino komanso choyenera.

Komabe, monga "mipiringidzo" yathanzi, mipiringidzo yambewu nthawi zambiri imangokhala ngati maswiti obisala. Ambiri amakhala ndi fiber kapena mapuloteni ochepa kwambiri ndipo amakhala ndi shuga wowonjezera.

16. Zipatso zamzitini

Zipatso zonse zimakhala ndi shuga wachilengedwe. Komabe, zipatso zina zamzitini zimasenda ndikusungidwa m'mashuga. Kukonzekera uku kumachotsa zipatso zake ndipo kumawonjezera shuga wosafunikira pazomwe zimayenera kukhala zodyera.

Njira yomata kumaloko itha kuwononganso kutentha kwa vitamini C, ngakhale zakudya zina zambiri zimasungidwa bwino.

Zipatso zonse, zabwino kwambiri ndizabwino kwambiri. Ngati mukufuna kudya zipatso zamzitini, yang'anani zomwe zasungidwa mumadzi m'malo mwa madzi. Msuzi uli ndi shuga wochepa pang'ono.

17. Nyemba zophika zamzitini

Nyemba zophika ndi chakudya china chokoma chomwe nthawi zambiri chimakhala chodabwitsa kwambiri mu shuga.

Chikho (254 magalamu) cha nyemba zophika nthawi zonse chimakhala ndi masupuni 5 a shuga (.

Ngati mumakonda nyemba zophika, mutha kusankha mitundu yotsika ya shuga. Amatha kukhala ndi theka la shuga amene amapezeka mu nyemba zophika.

18. Zokonzedweratu za smoothies

Kusakaniza zipatso ndi mkaka kapena yogurt m'mawa kuti mudzipangitse kukhala wosalala kungakhale njira yabwino yoyambira tsiku lanu.

Komabe, si ma smoothie onse omwe ali ndi thanzi labwino.

Ma smoothies ambiri ogulitsa amabwera m'miyeso yayikulu ndipo amatha kutsekemera ndi zosakaniza monga madzi azipatso, ayisikilimu, kapena manyuchi. Izi zimawonjezera shuga wawo.

Ena mwa iwo amakhala ndi zopatsa mphamvu zopatsa mphamvu ndi shuga, okhala ndi magalamu opitilira 54 (ma supuni 13.5) a shuga mu 16-ounce kapena 20-ounce omwe akutumikira (, 42, 43, 44, 45).

Kuti mukhale ndi smoothie wathanzi, yang'anani zosakaniza ndikuonetsetsa kuti mukuyang'ana kukula kwa gawo lanu.

Mfundo yofunika

Shuga wowonjezera si gawo lofunikira pa zakudya zanu. Ngakhale zochepa zili bwino, zimatha kuvulaza kwambiri ngati zidya zambiri nthawi zonse.

Njira yabwino yopewera shuga wobisika muzakudya zanu ndi kuzipanga kunyumba kuti mudziwe zomwe zili mmenemo.

Komabe, ngati mukufuna kugula zakudya zokonzedweratu, onetsetsani kuti mwawona chizindikirocho kuti mupeze shuga wina aliyense wobisika, makamaka mukamagula zakudya pamndandandawu.

Tiyi ya DIY Yothetsera Zolakalaka Za Shuga