Zvinwiwa zvinotapira

Zvidhakwa zvakawanda zvinotapira zvine macalorie mazhinji uye zvinogona kukonzera kurema, kunyangwe muvanhu vanoshanda. Kana iwe uchinzwa senge kunwa chinhu chinotapira, edza kusarudza chinwiwa icho chinoitwa neasina-kunovaka muviri (kana isina shuga-isina) zvinotapira. Iwe unogona zvakare kuwedzera kunhuwira kune yakajeka mvura kana seltzer nemichero mitsva, miriwo, miriwo, kana kupaza kwejusi.

Kunwa yakawanda yeshuga-zvinotapira zvinwiwa zvinogona kuwedzera koriori yako yakawanda uye zvinogona kuita kuti uwedzere uremu. Kunyangwe izvi zvinwiwa zvichingova mvura, vanogona kuwedzera akawanda macalorie kuchikafu chako. Uye, nekuti zvinwiwa hazvikuzadzise zvakanyanya sezvinoita chikafu chakasimba, pamwe haungadye zvishoma pane chako chinotevera chikafu. Mienzaniso yemakoriori mune zvimwe zvinwiwa zvinotapira zvinotapira ndeizvi:

• 16-ounce (480 ml) latte nemukaka wose une 270 macalorie.
• Bhodhoro re20-ounce (600 ml) bhodhoro risina-dhodhi rine 220 macalorie.
• Girazi regumi nematanhatu (480 ml) yeti inotapira ine iced ine zana nemakumi mana emakori.
• A 16-ounce (480 ml) Hawaiian Punch ine 140 macalorie.
• 16-ounce (480 ml) Ocean Spray Cran-Apple muto une 260 macalorie.
• 16-ounce (480 ml) chinwiwa chemitambo chine makirogiramu zana nemakumi matanhatu.

Iyo 2020-2025 Dietary Guidelines inokurudzira kudzora mashuga akawedzerwa kusvika pasi pegumi muzana yemakoriori ako ezuva nezuva.IAmerican Heart Association inokurudzira kuti vakadzi vazhinji veAmerica havadyi mashupuni anopfuura matanhatu, kana macalorie zana, eshuga pazuva; yevarume, i150 macalorie pazuva, kana nezve 9 mashupuni. Verenga izvo zvigadzirwa uye chenjera zvinwiwa zvine shuga yakawanda. Shuga inogona kuenda nemazita mazhinji, anosanganisira:

• Sirosi yegorosi
• Dextrose
• Fructose
• Yakakwirira fructose chibage sirasi
• Mudiwa
• Sirasi
• Agave manyuchi
• Brown mupunga sirasi
• Molasses
• Yakaputirwa jusi remozi

Zvibereko zvine mavitamini akakosha uye zvimwe zvinovaka muviri, asi kunwa muto wemichero wakawandisa kunogona kuwedzera macalorie kuchikafu chako uye zvinogona kutungamira mukurema.

A12-ounce (360 ml) inoshumirwa muto weorenji ine ma 170 macalorie. Kana iwe uchitova nekutora macalorie akakwana kubva kune zvimwe zvekudya zvaunodya, imwe 170 macalorie pazuva anogona kuwedzera anosvika gumi nemaviri kusvika pa15 mapaundi (5.4 kusvika 6.75 kg) pagore.

Kana iwe uchida kunwa muto, funga kuusanganisa nemvura. Edza kudzikisira muto kusvika pa8 ounces (240 ml) kana zvishoma pazuva. Zvibereko zvese zvakasarudzika pane majusi emichero nekuti ane fiber uye hapana shuga yakawedzerwa.

Kofi zvinwiwa zvaunazvo munzira yekuenda kubasa uye panguva yekofi mabhureki anogona kuwedzera akawanda emamwe macalorie uye akazara nemafuta, kazhinji kana iwe ukatenga iwo ane flavour syrups, yakarova kamuki, kana hafu nehafu yakawedzerwa.

Yese iyi mienzaniso ndeye 16-ounce (480 ml) zvinwiwa. Unogona kutenga izvi zvinwiwa mumadiki uye akakura saizi, zvakare:

• Iyo inonaka Frappuccino ine anopfuura mazana maviri emakoriori. Nekamurove, ine makirori anopfuura mazana mana.
• A nonfat mocha ine 250 macalorie. Nekamurove, ine mazana matatu emakori.
• Mocha inogadzirwa nemukaka wakazara uye kamuki yakarova ine mazana mana emakori.
• Latte inogadzirwa nemukaka wakazara ine mazana maviri emakori. Iine 1 flavour yakawedzerwa, ine 290 macalorie.
• Chokoreti inopisa inogadzirwa nemukaka 2% ine mazana matatu emakori. Nekamurova kakarohwa akawedzera, ine mazana mana emakori.

Raira kofi yenguva dzose uye wedzera chete nonfat kana 1% mukaka kana isina mafuta. Iwe unogona zvakare kuraira isina unsweed latte yakagadzirwa nemukaka wakareba. Shandisa chinotsiva shuga kana uchida kofi yako inotapira.

Kana iwe uine chakakosha kofi chinwiwa pano neapo, kutevera aya matipi kuchaderedza macalorie:

• Raira saizi diki diki iripo. Dzoka kamuti kamukwaya pa mocha kana chokoreti inopisa uye chengetedza anenge zana macalorie.
• Sirasi uye zvimwe zvinonaka zvinowedzera makumi mashanu emakoriori nepuniki. Tsiva iyo kana uchikwanisa kana kukumbira sevha kuti ishandise hafu chete.

Izvo zvakakosha kushandisa zvakakwana mvura kuti ugare uine hydrated. Skim kana mukaka wakaderera-mafuta zvakare sarudzo dzakanaka.

Zvimwe zvekumwa zvinwiwa zvine 0 macalorie ndeaya:

• Mvura
• Kudya pasoda
• Mvura inopenya nezvinonhuwira zvakasikwa, senge ndimu, lime, uye bheri
• Kofi isina kuibva kana tii

Kufutisa - zvinwiwa zvinotapira; Kufutisa - zvinotapira zvinwiwa; Kudya zvine hutano - zvinwiwa zvinotapira; Kurera uremu - zvinwiwa zvinotapira

Academy yeNutrition uye Dietetics webhusaiti. Nutrition info nezvezvinwiwa. www.eatright.org/health/weight-loss/tips-for-weight-loss/nutrition-info-about-beverages. Yakagadziridzwa Ndira 2018. Yakasvika Nyamavhuvhu 30, 2020.

Mozaffarian D. Nutrition uye zvemwoyo uye metabolic hosha. Mune: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, eds. Chirwere Chemwoyo cheBraunwald: A Chinyorwa cheCardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019: chitsuwa 49.

Dhipatimendi reU.S. rekurima uye Dhipatimendi reUtano reU.S. Dhijitari Mirayiridzo yevaAmerica, 2020-2025. Yechishanu Edition. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Yakagadziridzwa Zvita 2020. Yakasvika Zvita 30, 2020.

• Carbohydrate