18 Zvekudya uye Zvinwiwa Zvinoshamisa Zvakakwira muShuga

Zvemukati

• 1. Yoghuruti ine mafuta
• 2. Barbecue (BBQ) muto
• 3. Ketchup
• 4. Muchero wemichero
• 5. Spaghetti muto
• 6. Zvinwiwa zvemitambo
• 7. Mukaka wekokoreti
• 8. Granola
• 9. Makofi akavhenganiswa
• 10. Iced tii
• 11. Mapuroteni mbariro
• 12. Vitaminwater
• 13. Mushonga wakagadzirwa
• 14. Kudya kwemangwanani
• 15. Zviyo zvezviyo
• 16. Zvibereko zvemumagaba
• 17. Bhinzi dzakabikwa mugaba
• 18. Premade Smoothies
• Chinokosha
• DIY Tea yekudzivirira Shuga Shuwa

Kudya shuga yakawandisa kwakashata kune hutano hwako.

Yakave yakabatanidzwa nenjodzi yakawedzera yezvirwere zvakawanda, kusanganisira kufutisa, chirwere chemwoyo, rudzi rwechipiri chirwere cheshuga, uye gomarara (,,, 4).

Vanhu vazhinji ikozvino vari kuyedza kudzikisira kudya kwavo shuga, asi zviri nyore kurerutsa kuti uri kunyanya kushandisa zvakadii.

Chimwe chezvikonzero ndechekuti chikafu chakawanda chine mashuga akavanzika, kusanganisira zvimwe zvekudya izvo zvaungatombo funga kuti zvinotapira.

Muchokwadi, kunyangwe zvigadzirwa zvinotengeswa se "mwenje" kana "mafuta mashoma" zvinowanzove neshuga yakawanda kupfuura vamwe vayo nguva dzose ().

IAmerican Heart Association (AHA) inokurudzira kuti vakadzi vadzikise kuwedzerwa kwavo shuga kune 6 mashupuni (25 gramu) pazuva, nepo varume vachifanira kudzora kudya kwavo kune mapuniki e9 (37.5 magiramu) (6).

Hezvino gumi nesere zvekudya uye zvinwiwa zvine nzira yakawanda yeshuga kupfuura iwe zvaunofunga.

1. Yoghuruti ine mafuta

Yogati inogona kuve ine hutano hwakanyanya. Zvisinei, haisi yose yogati yakasikwa yakaenzana.

Kufanana nezvimwe zvakawanda zvakaderera mafuta zvigadzirwa, yakaderera mafuta yogati ane shuga yakawedzerwa kwavari kuti iwedzere kunaka.

Semuenzaniso, kapu imwechete (245 gramu) yeiyo yakaderera mafuta yogati inogona kuve neanopfuura magiramu makumi mashanu nemashanu eshuga, inova inenge mashupuni gumi nerimwe. Izvi zvinopfuura muganho wezuva nezuva wevarume nevakadzi mukapu imwe chete yeiyo "hutano" yogati ().

Zvakare, iyo yakaderera mafuta yogati haitaridzike kunge iine hutano hwakaenzana seyakazara mafuta yogati (8,,).

Zvakanakisisa kusarudza mafuta akazara, echisikigo, kana yogati yechiGreek. Dzivisa yogati iyo yakatapira neshuga.

2. Barbecue (BBQ) muto

Barbecue (BBQ) muto unogona kugadzira zvinonaka marinade kana kunyudza.

Nekudaro, 2 mashupuni (akakomberedza magiramu makumi maviri nesere) emuto anogona kutenderedza 9 magiramu eshuga. Izvi zvinopfuura maviri mashupuni akakosha ().

Muchokwadi, kwakakomberedza 33% yehuremu hweBQQ muto unogona kunge wakachena shuga ().

Kana iwe uine rusununguko nema servings ako, izvi zvinoita kuti zvive nyore kushandisa yakawanda shuga isina chirevo kune.

Kuti uone kuti hausi kuwana zvakawanda, tarisa mavara uye sarudza muto une hushoma huwandu hweshuga yakawedzerwa. Zvakare, yeuka kutarisa zvikamu zvako.

3. Ketchup

Ketchup ndeimwe yemakondomu anozivikanwa pasi rese, asi - seBQQ muto - inowanzo takurwa neshuga.

Edza kuyeuka yako saizi saizi paunenge uchishandisa ketchup, uye yeuka kuti kapu imwechete ye ketchup ine inenge 1 kiyipuni yeshuga ().

4. Muchero wemichero

Kufanana nemuchero wose, muto wemichero une mamwe mavitamini uye mamineral.

Nekudaro, kunyangwe ichiratidzika senge sarudzo ine hutano, aya mavitamini uye zvicherwa zvinouya nedosi yakakura yeshuga uye faibha shoma.

Kazhinji zvinotora michero yakawanda kuti ubudise girazi rimwe chete remuto wemichero, saka unowana shuga yakawanda mugirazi remuto kupfuura waungawana nekudya muchero wese. Izvi zvinoita kuti zvive nyore kushandisa huwandu hwakawanda hweshuga nekukurumidza.

Muchokwadi, panogona kuve neshuga yakawanda mumuto wemichero sezvazviri mune chinwiwa cheshuga seCoke. Iyo isina kunaka hutano mhedzisiro yakave inogutsa inosanganisirwa neshuga soda inogona zvakare kusanganiswa nemichero majusi (,,).

Zvakanakisisa kusarudza michero yakazara uye kudzikisa kutora kwako kwemuto wemichero.

5. Spaghetti muto

Mashuga akawedzerwa anowanzovanzwa muzvikafu zvatisingatombo funge kuti zvinotapira, senge spaghetti muto.

Maspaghetti ese sosi achange aine imwe shuga yechisikigo yakapihwa iyo yavakagadzirwa nemadomasi.

Nekudaro, akawanda maspaghetti sauces ane akawedzera shuga zvakare.

Nzira yakanakisa yekuona kuti hausi kuwana chero shuga isingadiwe mumuto wako wepasta kugadzira yako.

Nekudaro, kana iwe uchida kutenga premade spaghetti muto, tarisa chitaridzi uye unhonga imwe iyo ingave isina shuga pane yemidziyo runyorwa kana kuti yakanyora padyo padyo nepazasi. Izvi zvinoratidza kuti hachisi chinhu chikuru.

6. Zvinwiwa zvemitambo

Zvinwiwa zvemitambo zvinowanzo kukanganiswa sesarudzo ine hutano kune avo vanoita maekisesaizi.

Nekudaro, zvinwiwa zvemitambo zvakagadzirirwa hydrate uye mafuta vanodzidziswa vatambi panguva refu, yakasimba nguva yekurovedza muviri.

Nechikonzero ichi, iwo ane huwandu hwakawanda hweshuga yakawedzerwa iyo inogona kukurumidza kunyudzwa uye kushandiswa kwesimba.

Muchokwadi, yakajairwa 20-ounce (591-mL) bhodhoro rechinwiwa chemitambo chichava ne37.9 gramu yeshuga yakawedzerwa uye 198 macalorie. Izvi zvakaenzana nemapuniki e9.5 eshuga ().

Zvinwiwa zvemitambo saka zvakaiswa muzvinwiwa zvine shuga. Sesoda uye muto wemichero, ivo vakabatanidzwawo nekufutisa uye chirwere chemagetsi (17, 18,).

Kunze kwekunge iwe uri mumhanyi wemarathon kana mutambi wepamusoro, iwe ungangodaro unonamatira kumvura iwe uchirovedza muviri. Ndiyo sarudzo yakanyanya kunaka kune vazhinji vedu (20).

7. Mukaka wekokoreti

Mukaka wekokoreti mukaka wakave wakasanganiswa necocoa uye uchitapira neshuga.

Mukaka pachawo chinwiwa chinovaka muviri zvikuru. Iyo ipfuma sosi yezvinhu zvinovaka muviri izvo zvakanaka kune hutano hwemapfupa, kusanganisira calcium uye mapuroteni.

Nekudaro, kunyangwe iine hunhu hwese hwemukaka, iyo 8-ounce (230-mL) girazi remukaka wechokoreti rinouya nemamwe ma11.4 magiramu (2.9 mashupuni) eshuga yakawedzerwa (,).

8. Granola

Granola inowanzo kutengeswa seyakaderera mafuta chikafu chehutano, kunyangwe ichive chakakwirira mune ese macalorie neshuga.

Chinhu chikuru mu granola maoats. Oats akakungurutswa oats chibage chakaringana zvine carbs, protein, mafuta, uye fiber.

Nekudaro, iyo oats iri mugranola yakasanganiswa nenzungu neuchi kana zvimwe zvinwiwa zvinotapira, izvo zvinowedzera huwandu hweshuga uye macalorie.

Muchokwadi, magiramu zana egranola ane macalcium mazana mana kusvika mazana mashanu nemazana mashanu uye mashupuni anosvika mashanu kusvika mashanu eshuga (,).

Kana uchida granola, edza kusarudza imwe neshuga shoma kana kuwedzera yako. Iwe unogona zvakare kuwedzera icho sekukwirisa kune michero kana yogati pane kudurura mbiya yese.

9. Makofi akavhenganiswa

Kofi yakavhenganiswa inozivikanwa, asi huwandu hweshuga yakavanzwa mune izvi zvinwiwa zvinogona kutyisa.

Mune mamwe makofi emaketani, kofi hombe yakavhenganiswa kana chinwiwa chekofi inogona kuva ne45 magiramu eshuga, kana zvisiri zvimwe zvakawanda. Izvo zvakaenzana nemasipuni gumi nerimwe eshuga yakawedzerwa pakushanda (25, 26, 27).

Tichifunga nezve kubatana kwakasimba pakati pezvinwiwa zvine shuga uye hutano husina kunaka, zviri nani kunamatira kukofi isina manyowa anonhuwira kana shuga yakawedzerwa.

10. Iced tii

Iced tii kazhinji inotapira neshuga kana yakasanganiswa nesirasi.

Iyo inozivikanwa mumhando dzakasiyana siyana uye zvinwiwa kutenderera pasirese, uye izvi zvinoreva kuti zvemukati zveshuga zvinogona kusiyana zvishoma.

Mazhinji tii akagadzirirwa kutengeswa anogadzira anenge makumi matatu nemashanu magiramu eshuga pa12-ounce (340-mL) anoshanda. Izvi zvakada kufanana nebhodhoro reCoke (,).

Kana iwe uchida tii, tora yakajairwa tii kana sarudza yeti tii iyo isina chero shuga yakawedzerwa.

11. Mapuroteni mbariro

Mapuroteni mabhawa chikafu chakakurumbira.

Chikafu chine mapuroteni chakabatanidzwa nekuwedzera kwekunzwa kuzere, uko kunogona kubatsira kurasikirwa nekurema (,).

Izvi zvave kutungamira vanhu kuti vatende kuti mapuroteni mabhawa chikafu chinonaka.

Nepo paine mamwe mapuroteni ane hutano pamusika, mazhinji ane akakomberedza magiramu makumi maviri eshuga yakawedzerwa, zvichiita kuti zvemukati mehutano zvifanane neicho chewadhi (,,).

Paunenge uchisarudza protein bar, verenga iwo mavara uye dzivirira iwo ane shuga yakawanda. Iwe unogona zvakare kudya yakakwira protein chikafu senge yogati panzvimbo.

12. Vitaminwater

Vitaminwater inoshambadzirwa sechinwiwa chine hutano chine mavitamini akawedzerwa uye mamineral.

Zvisinei, seimwe yakawanda "zvinwiwa zvehutano," Vitaminwater inouya nehuwandu hwakawanda hweshuga yakawedzerwa.

Muchokwadi, bhodhoro reVitaminwater yenguva dzose rinowanzoita dzakatenderedza zana macalorie uye 30 magiramu eshuga (35, 36).

Saka nekudaro, kunyangwe paine zvese zvirevo zvehutano, zvine hungwaru kudzivirira Vitaminwater zvakanyanya sezvinobvira.

Iwe unogona kusarudza Vitaminwater zero, iyo isina shuga-vhezheni. Yakagadzirwa nezvinotapira zvekugadzira panzvimbo.

Izvo zvakati, mvura isina mvura kana inopenya mvura sarudzo dzakanaka kana uine nyota.

13. Mushonga wakagadzirwa

Sopu hachisi chikafu chaunowanzo batanidza neshuga.

Kana yagadzirwa nezvitsva zvitsva zvigadzirwa, iri sarudzo ine hutano uye inogona kuve nzira yakanaka yekuwedzera yako yekushandisa yemiriwo pasina kushanda nesimba.

Iyo miriwo iri mumasobho ine mashuga anowanzoitika, ayo akanaka kudya kupihwa kuti anowanzovapo mune zvidiki uye pamwe chete nezvimwe zvakawanda zvinobatsira zvinovaka muviri.

Nekudaro, akawanda masobho akagadzirwa zvekutengesa ane akawanda akawedzerwa zvigadzirwa, kusanganisira shuga.

Kuti utarise mashuga akawedzerwa mumuto wako, tarisa pazvinhu zvinongedzo zvemazita akadai se:

• sucrose
• chimera chebhari
• dextrose
• maltose
• yakakwira fructose chibage sirasi (HFCS) uye mamwe manyuchi

Iyo yakakwira kumusoro pane iyo runyorwa chinhu chinogadzirwa ndechekuti, iyo yakakwira zvirimo zvirimo muchigadzirwa. Chenjerera apo vagadziri vanonyora mashoma mashuga akasiyana, sezvo chiri chimwe chiratidzo chiratidzo chigadzirwa chingave chakakwirira mushuga yakazara.

14. Kudya kwemangwanani

Zviyo zvinozivikanwa, nekukurumidza, uye zviri nyore chikafu chamangwanani.

Nekudaro, iyo zviyo yaunosarudza inogona kukanganisa zvakanyanya shuga yako yekushandisa, kunyanya kana iwe uchidya mazuva ese.

Dzimwe tsanga dzemangwanani, kunyanya idzo dzinotengeswa kuvana, dzine shuga yakawanda yakawedzerwa. Mamwe ane gumi nemaviri magiramu, kana matatu mashupuni eshuga mune diki 34-gramu (1.2-ounce) inoshumira (, 38, 39).

Tarisa chitaridzi uye edza kusarudza chibage chakakwirira mune fiber uye chisina shuga yakawedzerwa.

Zvirinani asi, muka maminetsi mashoma apfuura uye gadzira chisvusvuro chine hutano chine chikafu chine mapuroteni mazhinji semazai. Kudya mapuroteni pakudya kwekuseni kunogona kukubatsira kuonda.

15. Zviyo zvezviyo

Kune yeku-kuenda-kuenda kwekudya kwemangwanani, mabhawa ezviyo anogona kutaridzika sesarudzo ine hutano uye iri nyore.

Nekudaro, semamwe "mabara ezvehutano," mabhawa ezviyo kazhinji anongova maswiti mabhaisikandi. Mazhinji ane fiber shoma kana protein uye akatakurwa neshuga yakawedzerwa.

16. Zvibereko zvemumagaba

Chibereko chose chine mashuga echisikigo. Nekudaro, mimwe michero yemumagaba inosvuurwa uye inochengetwa mushuga yeshuga. Izvi zvinogadzira michero yefibre yayo uye zvinowedzera shuga yakawanda isingakoshi kune iyo inofanirwa kuve chikafu chine hutano.

Maitiro ekugadza anogona zvakare kuparadza kupisa-kunzwisisika kwevhitamini C, kunyangwe zvimwe zvakawanda zvinovaka muviri zvakachengetedzwa zvakanaka.

Chibereko chose, chitsva chakanakisa. Kana iwe uchida kudya michero yemumagaba, tsvaga iyo yakachengetedzwa mujusi pane sirasi. Muto une huwandu hweshuga zvishoma.

17. Bhinzi dzakabikwa mugaba

Bhinzi dzakabikwa chimwe chikafu chinonaka chinowanzo shamisa zvakanyanya mushuga.

Kapu (254 gramu) yebhinzi yenguva dzose yakabikwa ine anenge mashanu mashupuni eshuga (.

Kana iwe uchida bhinzi dzakabikwa, unogona kusarudza yakaderera shuga vhezheni. Inogona kuve nehafu yenguva yeshuga inowanikwa mune bhinzi dzakabikwa zvakajairika.

18. Premade Smoothies

Kusanganisa michero nemukaka kana yogati mangwanani kuti uzviitire smoothie inogona kunge iri nzira yakanaka yekutanga zuva rako.

Zvisinei, haasi ose smoothies ane hutano.

Mazhinji smoothies anotengeswa anotengeswa anouya muhukuru hwakakura uye anogona kutapirirwa nemidziyo yakaita muto wemichero, ice cream, kana manyuchi. Izvi zvinowedzera shuga yavo yemukati.

Mimwe yacho ine zviyero zvakakura kwazvo zvemakoriyori neshuga, ine pamusoro pe54 magiramu (13.5 maaspuni) eshuga mune imwechete 16-ounce kana 20-ounce inoshumira (, 42, 43, 44, 45).

Kuti uwane smoothie ine hutano, tarisa izvo zvinoshandiswa uye uve nechokwadi chekuti unoona saizi yako.

Chinokosha

Yakawedzera shuga haisi chikamu chakakosha pane chako chikafu. Kunyangwe zvidiki zvidiki zvakanaka, zvinogona kukonzera kukuvara kwakakomba kana zvikadyiwa muhuwandu hwakawanda nguva dzose.

Nzira yakanakisa yekudzivirira shuga dzakavanzika muzvikafu zvako kuita kuti dzive kumba kuitira kuti unyatsoziva zviri mazviri.

Nekudaro, kana iwe uchida kutenga chikafu chakafanogadzirwa, ita shuwa kuti unotarisa chinyorwa kuti uone chero zvakavanzika shuga dzakawedzerwa, kunyanya pakutenga chikafu kubva pane urwu runyorwa.

DIY Tea yekudzivirira Shuga Shuwa