Iziphuzo ezinekhalori eliphansi

Cocktails yiziphuzo ezidakayo. Ziqukethe uhlobo olulodwa noma ngaphezulu lwemimoya exutshwe nezinye izithako. Ngezinye izikhathi zibizwa ngokuthi iziphuzo ezixubekile. Ubhiya newayini kungezinye izinhlobo zotshwala.

Ama-Cocktails aqukethe amakhalori angeziwe okungenzeka ukuthi awunawo uma uzama ukunciphisa isisindo. Ukunciphisa ukuthi uphuza kangakanani nokukhetha izinketho zekhalori elincane kungasiza ekugwemeni ukuzuza kwesisindo okungafuneki futhi kuthuthukise impilo yakho yonke.

INational Institute on Alcohol Abuse and Alcoholism ichaza isiphuzo esijwayelekile njengokuqukethe cishe amagremu ayi-14 otshwala obungenacala. Leli nani lingatholakala ku:

• Ama-ounces ayi-12 kabhiya ojwayelekile, okuvamise ukuba yi-5% yotshwala
• Ama-ounces ama-5 ewayini, okuvame ukuba yi-12% yotshwala
• Ama-ounces ama-1.5 wemimoya e-distilled, okuyi-40% yotshwala

IZINKETHO Zotshwala

Kubhiya newayini, zama ukukhetha izinketho zekhalori elincane, njenge:

• Ama-ounces ayi-12 (oz), noma ama-355 ml, ubhiya olula: ama-calories ayi-105
• 12 oz (355 mL) Guinness Okusalungiswa ubhiya: 125 amakhalori
• I-2 oz (59 mL) Iwayini leSherry: ama-calories angu-75
• I-2 oz (59 mL) iwayini lembobo: ama-calories angu-90
• I-4 oz (118 mL) i-Champagne: ama-calories angu-85
• I-3 oz (88 mL) i-vermouth eyomile: ama-calories ayi-105
• I-5 oz (148 mL) iwayini elibomvu: ama-calories ayi-125
• I-5 oz (148 mL) iwayini elimhlophe: ama-calories ayi-120

Nciphisa izinketho zekhalori ephezulu, njenge:

• I-12 oz (355 mL) ubhiya ojwayelekile: ama-calories ayi-145
• I-12 oz (355 mL) yobhiya wobuciko: ama-calories ayi-170 noma ngaphezulu
• I-3.5 oz (104 mL) iwayini elimnandi: ama-calories ayi-165
• 3 oz (88 mL) i-vermouth emnandi: ama-calories ayi-140

Khumbula ukuthi ubhiya "wobuciko" uvame ukuqukethe amakhalori amaningi kunezinyosi ezithengiswayo. Lokhu kungenxa yokuthi bangaba nama-carbohydrate amaningi kanye nezithako ezengeziwe ezifaka ukunambitheka okunothile - namakhalori amaningi.

Ukuze uthole umbono wokuthi mangaki amakhalori asekanini noma ebhodleleni likabhiya, funda ilebula bese unaka:

• Fluid oz (usayizi okhonzayo)
• Utshwala ngeVolumu (ABV)
• Amakholori (uma efakwe kuhlu)

Khetha ubhiya onama-khalori ambalwa ngokusebenza ngakunye futhi unake ukuthi zingaki izinsizakalo ezisebhodleleni noma ekanini.

Ubhiya onenombolo ephezulu ye-ABV uzoba nama-calories amaningi.

Izindawo zokudlela eziningi nemigoqo kunika ubhiya kupende, ongu-16 oz ngakho-ke uqukethe ubhiya namakhalori amaningi kunengilazi engama-ounce ayi-355 (355 mL). (Isibonelo, i-pint yeGuinness iqukethe ama-calories angama-210.) Ngakho-ke oda i-pint uhhafu noma uthele omncane esikhundleni salokho.

Imimoya e-distilled nama-liqueurs kuvame ukuxubana namanye amajusi kanye nezingxube zokwenza ama-cocktails. Bayisisekelo sesiphuzo.

"Ukudubula" okukodwa (1.5 oz, noma u-44 ml) ka:

• I-gin engu-80, i-rum, i-vodka, i-whisky, noma i-tequila ngayinye iqukethe ama-calories ayi-100
• I-Brandy noma i-cognac iqukethe ama-calories ayi-100
• Ama-liqueurs aqukethe ama-calories ayi-165

Ukungeza ezinye iziphuzo nezingxube kuziphuzo zakho kungangeza ngokwama-calories. Naka njengoba amanye ama-cocktails athanda ukwenziwa ezingilazini ezincane, kanti amanye enziwa ngezingilazi ezinkulu. Amakholori eziphuzweni ezivamile ezixubekile njengoba enikwa ngokuvamile angezansi:

• I-9 oz (266 mL) iPiña Colada: ama-calories angu-490
• I-4 oz (118 mL) iMargarita: ama-calories angu-170
• I-3.5 oz (104 mL) iManhattan: ama-calories ayi-165
• 3.5 oz (104 mL) Whisky omuncu: ama-calories ayi-160
• 2.75 oz (81 mL) I-Cosmopolitan: ama-calories angu-145
• I-6 oz (177 mL) Mojito: ama-calories angu-145
• 2.25 oz (67 mL) iMartini (eyomile eyengeziwe): ama-calories ayi-140
• 2.25 oz (67 ml) iMartini (yendabuko): ama-calories ayi-125
• I-2 oz (59 mL) iDaquiri: ama-calories ayi-110

Abenzi beziphuzo abaningi benza iziphuzo ezintsha nezingxube ngoshukela ophansi, amakhambi, izithelo ezigcwele kanye nemixube yemifino. Uma uzijabulela iziphuzo ezixutshiwe, cabanga ngokuthi ungazisebenzisa kanjani izixube ezintsha, ezinama-khalori aphansi ukunambitha. Cishe noma yini ingafakwa ku-blender yakho futhi ingezwe kumoya o-distilled.

AMACEBISO OKUBUKA AMAKHALIDI AKHO

Nawa amanye amathiphu wokubuka amakhalori akho:

• Sebenzisa i-tonic yokudla, ama-juice angenawo ushukela, nama-sweeteners anoshukela ophansi, njenge-agave, ukunciphisa okuqukethwe ushukela, noma sebenzisa i-mixer engenakhalori njenge-club soda noma i-seltzer. I-Lemonade netiyi le-iced elincane elinoshukela, ngokwesibonelo, linama-calories ambalwa kuneziphuzo zezithelo ezivamile. Izinketho zokudla zinamanani aphansi kashukela.
• Gwema izingxube zeziphuzo ezinoshukela, eziyimpuphu. Sebenzisa amakhambi noma izithelo noma imifino ukwengeza ukunambitheka.
• Iba nohlelo loku-oda ama-cocktails anama-khalori aphansi ezindaweni zokudlela.
• Yenza iziphuzo ezihhafu, noma iziphuzo ezincane, ku-glassware encane.
• Uma uphuza, phuza 1 noma 2 kuphela iziphuzo ngosuku. Abesifazane akufanele baphuze okungaphezu kwesisodwa ngosuku. Abesilisa akufanele babe neziphuzo ezingaphezu kwezingu-2 ngosuku. Zilungiselele ngokushintsha iziphuzo ezidakayo namanzi

Funa amalebula amaqiniso wokudla okunempilo emabhodleleni nasemathini amakinati otshwala.

NGESIKHATHI UFONELA UDOKOTELA

Khuluma nodokotela wakho uma unenkinga yokulawula ukuphuza kwakho.

Imimoya ephansi yekhalori; Iziphuzo ezixutshiwe ezinekhalori eliphansi; Utshwala obunama-calorie amancane; Iziphuzo ezidakayo ezinekhalori eliphansi; Ukwehla kwesisindo - ama-cocktails aphansi-ikhalori; Ukukhuluphala ngokweqile - ama-cocktails amancane

Izikhungo Zokulawulwa Nokuvimbelwa Kwezifo iwebhusayithi. Phinda ucabange isiphuzo sakho. www.cdc.gov/healthyweight/healthy_eating/iziphuzo.html. Kubuyekezwe uSepthemba 23, 2015. Kufinyelelwe ngoJulayi 1, 2020.

UHingson R, Rehm J. Ukulinganisa umthwalo: umthelela oguqukayo wotshwala. Utshwala Res. 2013; 35 (2): 122-127. I-PMID: 24881320 pubmed.ncbi.nlm.nih.gov/24881320/.

I-National Institute on Alcohol Abuse and Alcoholism iwebhusayithi. Siyini isiphuzo esijwayelekile? www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/what-standard-dink. Kufinyelelwe ngoJulayi 1, 2020.

I-National Institute on Alcohol Abuse and Alcoholism iwebhusayithi. Ukucabanga kabusha ngokuphuza: Utshwala nempilo yakho. ukucabanga kabusha ukuphuza.niaaa.nih.gov. Kufinyelelwe ngoJulayi 1, 2020.