21-Mazuva Kugadzira - Zuva 14: Mashuga Mapaketi Pamapaundi

Zvemukati

• Ongororo ye

Mukadzi wepakati anodya mashupuni makumi matatu nemasere eshuga pazuva (dzinenge zvikamu zviviri kubva muzvitatu zvemukombe kana magiramu gumi nemaviri negumi nemana); mazhinji acho anouya kubva kune zvinwiwa zvinotapira, zvinowanikwa mune zvese kubva kune flavored yogati kune iyo maple sirasi iwe yaunodurura pamapancake ako. Kusiyana neshuga inowanzo kuwanikwa muchero uye zvimwe zvekudya, senge zvemukaka, izvi zvinotapira zvinopa macalorie asi zero mavitamini, zvicherwa, kana fiber. Nutritionists vanoti haufanire kuwana zvinopfuura gumi muzana zvemakoriyori ako ezuva nezuva kubva pashuga yakawedzerwa, iyo inoshandura isingasviki mashupuni mapfumbamwe (36 gramu) pazuva. Kuti uwane kutora kwako pasi pesimba:

• Verenga mavara ezvigadzirwa zvako zvaunofarira
  Kana zvasvika kune ruzivo rwehutano, iyo shuga inowanzovapo mune chikafu inosungirirwa pamwe neshuga yakawedzerwa, saka unofanirwa kuverenga izvo zvinongedzo zvinyorwa. Chimwe chikonzero nei vanhu vachidya yakakura kudaro dose yezvinotapira imhaka yekuti havazivi kuti, pamusoro pezvinhu zvichena, high-fructose sirasi yechibage, shava mupunga sirasi, uchi uye fructose zvese zvitubu zvemacalorie asina chinhu. Ramba uchifunga kuti hakuna munhu anotapira ane hutano kupfuura mumwe.
• Usakanganwa nezvemafuta
  Shuga kazhinji inofambidzana nemafuta. Ngwarira ice cream, keke, makuki, uye zvihwitsi; ose ane shuga yakawanda uye kirimu kana bota. "Shuga inoita kuti mafuta anakidze zvakanyanya, saka unopedzisira wadya mamwe macalories panguva imwe chete nekuti mafuta ane macalorie 9 pagiremu zvichienzaniswa ne4," anodaro John Foreyt, Ph.D., purofesa wepfungwa, hunhu hwesainzi, uye. mushonga kuBaylor College yeMishonga.
• Ramba uine ziso pazvikamu
  "Chikafu chinotapira chikamu chekuwedzera supersize," anodaro Lisa Young, Ph.D., R.D., mupurofesa anowirirana wezvekudya zvinovaka muviri uye zvidzidzo zvekudya paYunivhesiti yeNew York. Uye zvinwiwa zvinotapira, kunyanya, ndizvo zvakanyanya kupa shuga yakawedzerwa mukudya kwedu. Inwa chete Poshi inogona yecola pazuva uye uri kutora magiramu makumi matatu nemana, huwandu hwatove pamusoro pemuganhu wezuva nezuva.

Tora Shape yakasarudzika Ita Pamusoro Pomuviri Wako nyaya kuti uwane zvizere nezve ino 21-zuva chirongwa. Pamapepanhau izvozvi!

Ongororo ye