Iziphuzo ezinoshukela

Iziphuzo eziningi ezinoshukela zinama-calories amaningi futhi zingadala ukuzuza kwesisindo, ngisho nakubantu abakhuthele. Uma uzizwa uthanda ukuphuza okuthile okumnandi, zama ukukhetha isiphuzo esenziwe ngamaswidi angenamsoco (noma angenashukela). Ungangeza futhi ukunambitheka emanzini angenalutho noma i-seltzer ngezithelo ezintsha, imifino, amakhambi, noma i-splash yejusi.

Ukuphuza iziphuzo eziningi ezinoshukela kungakhuphula ukudla kwakho ikhalori jikelele futhi kungadala isisindo. Noma lezi ziphuzo zingamanzi nje, zingangeza amakhalori amaningi ekudleni kwakho. Futhi, ngoba iziphuzo azikugcwalisi njengokudla okuqinile, cishe ngeke udle okuncane esidlweni sakho esilandelayo. Izibonelo zama-calories kwezinye iziphuzo ezidumile ezinoshukela yilezi:

• I-latte engu-16-ounce (480 ml) enobisi lonke inama-calories angu-270.
• Ibhodlela lama-ounce (600 ml) lesoda engadli ukudla linama-calories ayi-220.
• Ingilazi engu-16-ounce (480 ml) yetiye elibuswidi linama-calories ayi-140.
• I-Punch yaseHawaii eyi-16-ounce (480 ml) inama-calories ayi-140.
• Ijusi engu-16-ounce (480 ml) ye-Ocean Spray Cran-Apple inama-calories angama-260.
• Isiphuzo semidlalo esingu-16-ounce (480 ml) sinama-calories ayi-120.

Imihlahlandlela Yezokudla ka-2020-2025 incoma ukukhawulela ushukela ongeziwe ube ngaphansi kuka-10% wama-calories akho ansuku zonke.I-American Heart Association incoma ukuthi abesifazane abaningi baseMelika badle amathisipuni angaphezu kwayi-6, noma ama-calories ayi-100, kashukela ngosuku; kwabesilisa, kungama-calories angu-150 ngosuku, noma cishe amathisipuni ayi-9. Funda izithako bese ubheka iziphuzo ezinoshukela omningi. Ushukela ungahamba ngamagama amaningi, kufaka phakathi:

• Isiraphu yommbila
• UDextrose
• UFructose
• Isiraphu yommbila ephezulu ye-fructose
• S'thandwa
• Isiraphu
• Isiraphu ye-Agave
• Isiraphu elayisi ensundu
• Ama-Molasses
• Ijusi likamoba elihwamukile

Izithelo ziqukethe amavithamini amaningi abalulekile nezinye izakhi zomzimba, kepha ukuphuza ujusi wezithelo omningi kungangeza amakhalori athe xaxa ekudleni kwakho futhi kungaholela ekuzuzeni isisindo.

I-ounce eyi-12 (360 ml) yejusi lewolintshi inama-calories angama-170. Uma usuvele uthola amakhalori anele kokunye ukudla okudlayo, ama-calories angu-170 angeziwe ngosuku angangeza kuze kufike kumakhilogremu ayi-12 kuye kwayi-15 (5.4 kuye ku-6.75 kg) ngonyaka.

Uma uthanda ukuphuza ijusi, cabanga ukuyihlanza ngamanzi. Zama ukunciphisa ijusi kuma-ounces angu-8 (240 ml) noma ngaphansi ngosuku. Izithelo eziphelele zikhethwa kangcono kuneziphuzo zezithelo ngoba ziqukethe i-fiber futhi akukho ushukela owengeziwe.

Iziphuzo zekhofi osendleleni eya emsebenzini futhi ngesikhathi sekhefu ungangeza ama-calories amaningi kanye namafutha agcwele, kaningi uma uthenga lawo anama-syrups anekhilimu, ukhilimu ohlutshiwe, noma uhhafu nengxenye.

Zonke lezi zibonelo ngeziphuzo ezingama-16-ounce (480 ml). Ungathenga lezi ziphuzo ngosayizi abancane nabakhulu, futhi:

• I-Frappuccino enamakha inama-calories angaphezu kwama-250. Ngokhilimu ophehliwe, unama-calories angaphezu kwama-400.
• I-nonfat mocha inama-calories angu-250. Ngokhilimu ophehliwe, unama-calories angama-320.
• I-mocha eyenziwe ngobisi lonke nokhilimu ohlutshiwe inama-calories angu-400.
• I-latte eyenziwe ngobisi lonke inama-calories angu-220. Nge-flavour engu-1 engeziwe, inama-calories angama-290.
• Ushokoledi oshisayo owenziwe ngo-2% wobisi unama-calories angu-320. Ngokhilimu ophehliwe, unama-calories angu-400.

Oda ikhofi elijwayelekile bese ufaka ubisi lwe-nonfat noma u-1% noma i-free-free. Futhi unga-oda i-latte engenashukela eyenziwe ngobisi olushelelayo. Sebenzisa okungena esikhundleni sikashukela uma uthanda ikhofi lakho limnandi.

Uma unesiphuzo sekhofi esikhethekile ngezikhathi ezithile, ukulandela lezi zeluleko kuzonciphisa ama-calories:

• Oda usayizi omncane kakhulu otholakalayo. Yeqa ukhilimu ophehliwe kwi-mocha noma ushokoledi oshisayo bese ugcine ama-calories ayi-100.
• Iziraphu nokunye okunambitheka kungeza cishe ama-calories ayi-50 ngesipuni ngasinye. Yeqa uma ungakwazi noma ubuze iseva ukuthi isebenzise uhhafu kuphela.

Kubalulekile ukusebenzisa amanzi anele ukuze uhlale unamanzi amaningi. Ubisi olunamafutha noma olunamafutha amancane nakho kuyizinqumo ezinempilo.

Ezinye izinketho zesiphuzo ezinama-calories ayi-0 yilezi:

• Amanzi
• Ukudla kwesoda
• Amanzi akhazimulayo anokunambitheka kwemvelo, njenge-lemon, i-lime, ne-berry
• Ikhofi noma itiye elingenalutho

Ukukhuluphala ngokweqile - iziphuzo ezinoshukela; Ukhuluphele ngokweqile - iziphuzo ezinoshukela; Ukudla okunempilo - iziphuzo ezinoshukela; Ukwehla kwesisindo - iziphuzo ezinoshukela

Iwebhusayithi ye-Academy of Nutrition and Dietetics. Imininingwane yokudla okunempilo mayelana neziphuzo. www.eatright.org/health/weight-loss/tips-for-weight-loss/nutrition-info-about-beeverages. Kubuyekezwe uJanuwari 2018. Kufinyelelwe kuSepthemba 30, 2020.

Mozaffarian D. Ukudla okunomsoco kanye nezifo zenhliziyo nemithambo yegazi. Ku: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 49.

UMnyango Wezolimo wase-US kanye noMnyango Wezempilo wase-U.S. Imihlahlandlela Yezokudla KwabaseMelika, 2020-2025. I-9th Edition. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Kubuyekezwe uDisemba 2020. Kufinyelelwe kuDisemba 30, 2020.

• Ama-carbohydrate