Kurera uremu uye doro

Kana iwe uri kuyedza kudzikisa huremu, unogona kusimudzira kuedza kwako nekudzora pane zvinwiwa zvinodhaka. Doro rinogona kukonzera kurema munzira dzinoverengeka. Kutanga, doro rine macalorie mazhinji. Zvimwe zvinwiwa zvinosanganiswa zvinogona kunge zvine macalorie mazhinji sekudya, asi pasina zvinovaka muviri. Chechipiri, newewo unogona kuita sarudzo dzakashata dzekudya kana uchinwa.

Kunyangwe iwe usingafanire kucheka doro rese kana iwe uri kuyedza kudzikisa huremu, ungangoda kuita shanduko. Iwe unofanirwa kutarisa iyo nhamba, uye kutaipa, yezvinwiwa zvaunosarudza. Iwe zvakare uchada kugara uchitarisa kuti kunwa kunokanganisa sei tsika dzako dzekudya.

Saka, unganwa zvakadii kana iwe uri kuyedza kudzikisa huremu? Nyanzvi dzehutano dzinokurudzira kuti chero munhu anonwa anofanirwa kunwa zvine mwero. Izvi zvinoreva kuti hapana chinopfuura chinwiwa chimwe pazuva pazuva revakadzi uye kwete zvinopfuura zvinwiwa zviviri pazuva pazuva revarume. Iwe ungangoda kunwa kunyange zvakaderera pane izvo uchidya. Ramba uchifunga kuti doro rine macalorie asina chinhu. Izvi zvinoreva kuti ine macalorie akawanda (7 pa gramu maringe ne4 pagiramu yehydrohydrate uye mapuroteni) asi mashoma zvinovaka muviri. Saka kuti unwe doro uchidzikisa macalorie, iwe unofanirwa kuzvironga mune yako yezuva nezuva koriori kuverenga kuti urege kupfuura. Zvakare rangarira kuti kana iwe uchinwa doro, urikutsiva zvinogona kuve zvine hutano, uye kuzadza, chikafu chine macalorie ayo asingazadze iwe.

Paunenge uchisarudza zvekunwa, iwe uchazoda kusarudza macalorie ako zvine hungwaru. Heano fananidzo nekukurumidza yezvimwe zvinwiwa zvinodhaka.

• Nguva dzose doro, anenge zana nemakumi mashanu emakirori egirazi gumi nemaviri (355 mL)
• Chiedza chakareruka, angangoita zana macalorie yegirazi re12-ounce (355 mL) girazi
• Waini, anenge zana macalorie e5-ounce (145 mL) girazi
• Doro rakasanganiswa (gin, rum, vodka, whisky), anenge zana macalorie e 1.5-ounce (45 mL) anoshanda
• Martini (yakawedzera kuoma), ingangoita 140 macalorie eiri 2.25-ounce (65 mL) girazi
• Pina colada, angangoita mazana mashanu macalorie mune girazi re7-ounce (205 mL)

Teerera kune zvimwe zvinopinda mukunwa kwako. Zvidhakwa zvakawanda zvakasanganiswa zvinosanganisira majusi, sosi yakapusa, kana liqueur, izvo zvese zvinowedzera mamwe macalorie. Aya macalorie anogona kuwedzera nekukurumidza. Tarisa sarudzo dzakaderera dzekoriori, senge kuputika kwejusi uye soda mvura. Iwe ungangoda kusvetuka zvinwiwa zvakasanganiswa zvakakwana uye kunamatira nedoro kana waini.

Kukura kwechikamu ndechimwewo chinhu chaunofanirwa kutarisa. Ziva zvinoita chinwiwa chakaringana.

• 12 maunzi (355 mL) yedoro
• 5 ounces (145 mL) yewaini
• 1.5 ounces (45 mL, kana imwe pfuti) yedoro rakaoma

Hukuru hwezvinwiwa zvinodhaka paresitorendi kana bhawa zvinowanzove zvakakura pane zviyero zvakaenzana zvakanyorwa pamusoro. Mune zvimwe zviitiko, 1 chinwiwa chinogona kunge chiine maviri kana anopfuura servings yedoro uye macalorie. Kana iwe ukapihwa chinwiwa chakakura kupfuura saizi yakaenzana, svetuka chinwiwa chechipiri. Pamba, shandisa jigger kana uchisanganisa zvinwiwa, uye uvashandire mumagirazi madiki. Ichaita senge uri kuva nezvakawanda.

Kunwa pane isina chinhu mudumbu kuchaita kuti iwe unzwe kupokana nekukurumidza. Izvi zvinogona kutungamira mukudya kana kunwa kupfuura zvaunoda iwe. Kuva nechikafu usati wanwa kunobatsira dumbu rako kupinza doro zvishoma nezvishoma uye nekukubatsira iwe kuita sarudzo dziri nani.

Zvidzidzo zvinoratidza kuti vanhu vanowanzoita sarudzo dzakashata dzekudya kana vachinwa doro. Kuti udzivise kuunganidzira macalorie mushure mekunwa kana maviri, iva nezvikafu zvishoma zvine utano zvakagadzirira kudya paunosvika kumba kana kuronga kuronga kudya kwakatsiga mushure mekunwa kwako. Sarudzo dzakanaka dzekudya svumbunuro dzinosanganisira michero, popcorn yemhepo, kana hummus uye veggies.

Kungofanana nekudya zvekumhanya zvakanyanya kunogona kutungamira mukunyanyisa kudya, kumedza zvinwiwa kunogona kukonzera kuti unwe zvakanyanya kupfuura zvaungade. Sipa chinwiwa chako zvishoma nezvishoma, uchichiisa pasi pakati pezviputi. Paunenge wapedza, ita chinwiwa chisiri chidhakwa, senge mvura kana yakaderera-calori soda, usati wawedzera doro.

Nzira yakanakisa yekudzora macalorie kubva mukunwa ndeyekuganhura kuti unonwa zvakadii. Usati waenda kunze, zvigadzire muganho iwe uye unamatire nawo. Zvakanaka kudzora chinwiwa chausingade kana kuramba top-off pagirazi rako rewaini. Iwe unogona kusvetuka kunwa zvachose uye kuzvipira kuti uve mutyairi akasarudzwa.

Fonera wako mupi wezvehutano kana:

• Iwe kana mumwe munhu waunoda ane hanya nezvekuti unonwa zvakadii.
• Iwe haugone kudzora kunwa kwako.
• Kunwa kwako kuri kukonzera matambudziko kumba, kubasa, kana kuchikoro.

Kurera uremu - doro; Kufutisa - doro; Kufutisa - doro; Kudya - doro

Nzvimbo dzekuchengetedza Dziviriro uye Kudzivirira webhusaiti. Doro uye hutano hweveruzhinji: mibvunzo inowanzo bvunzwa. www.cdc.gov/alcohol/faqs.htm. Yakagadziridzwa Ndira 15, 2020. Yakasvika muna Chikunguru 2, 2020.

National Institute pamusoro peDoro Kunwa Doro uye Alcoholism webhusaiti. Kufungisisa kunwa: doro uye hutano hwako. rethinkingdring.niaaa.nih.gov. Yakasvika muna Chikunguru 2, 2020.

Nielsen SJ, Kit BK, Fakhouri T, Ogden CL. MaCalorie anonwa kubva kune zvinwiwa zvinodhaka nevakuru veU.S., 2007-2010. NCHS Dhata Pfupi. 2012; (110): 1-8. PMID: 23384768 pubmed.ncbi.nlm.nih.gov/23384768/.

Dhipatimendi Rezvekurima reU.S. Yekurima Yekutsvagisa Service webhusaiti. ChikafuData Pakati, 2019. fdc.nal.usda.gov. Yakasvika muna Chikunguru 1, 2020.

• Doro
• Kudzora Kurema