Muchero wemichero wakaipa seSodaga Soda?

Zvemukati

• Ose ari maviri ane shuga yakawanda
• Zvese izvi zvinogona kutungamira mukurema
• Muchero wemichero une michero yakawanda
• Chinokosha

Muchero wemichero unowanzoonekwa sehutano uye wakakwirira kupfuura shuga ine shuga.

Masangano mazhinji ezvehutano akaburitsa zvirevo zviri pamutemo zvichikurudzira vanhu kudzikisira kunwa mashuga, uye nyika dzinoverengeka dzakasvika pakutora mutero pasoda ine shuga (,).

Asi, vamwe vanhu vanotaura kuti muto hauna hutano sezvakagadzirwa uye zvinokuvadza hutano hwako sesoda ine shuga.

Ichi chinyorwa chinoongorora humbowo hwazvino hwesainzi kuenzanisa muto wemichero uye pasoda.

Ose ari maviri ane shuga yakawanda

Chimwe chezvikonzero chikuru nei vamwe vanhu vachifunga muto wemichero seusina hutano seshuga soda ishuga yezvinhu izvi zvinwiwa.

Ose masoda uye 100% muto wemuchero unotenderera zvakapeterera zana macalorie uye 20-26 magiramu eshuga pamukombe (240 ml) (,).

Kutsvagurudza kunogara kuchiratidza kubatana pakati pezvinwiwa zvine shuga uye nenjodzi yakakwira yekurwara, senge rudzi rwechipiri chirwere cheshuga, chirwere cheshuga, BP, uye chirwere chemwoyo, pamwe nenjodzi yakanyanya yekufa nguva isati yakwana (,,,,).

Nekuda kweshuga yavo yakafanana, vamwe vanhu vatanga kuunganidza majusi nesoda pamwe chete, zvichiratidza kuti dzinofanirwa kudzivirirwa pamwero wakaenzana. Nekudaro, soda uye muto hazvigone kukanganisa hutano hwako nenzira dzakafanana ().

Semuenzaniso, soda inowanzo kuwedzera njodzi yako yezvirwere nenzira inotarisirwa nedosi. Izvi zvinoreva kuti iyo inowedzera soda yaunonwa, inowedzera njodzi yako yechirwere - kunyangwe iwe uchingonwa zvishoma chete.

Kune rimwe divi, kunwa madiki emuto - kunyanya asingasviki mashanu ounces (150 ml) pazuva - kunogona kudzikisa njodzi yako yemamiriro akaita senge rudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo. Kunze chete kwakakwirira kunoratidzika kunge kunokuvadza hutano hwako ().

Izvo zvakati, iyo hutano bhenefiti yejusi inoshanda chete kune 100% muchero muto - kwete kune shuga-inotapira zvinwiwa zvemichero.

Muchero wemichero uye soda zvine zviyero zvakafanana zveshuga. Zvakadaro, soda inogona kukuvadza hutano hwako, zvisinei nemari yaunodya, nepo muto wemichero unogona kungowedzera njodzi yako yechirwere kana wakanwa muhuwandu hwakawanda.

Zvese izvi zvinogona kutungamira mukurema

Ose maviri michero muto uye shuga ine soda inogona kuwedzera njodzi yako yekuwedzera huremu.

Izvi zvinodaro nekuti ese ari maviri ane macalorie asi akaderera mu fiber, zvinovaka muviri zvinobatsira kudzikisa nzara uye kukurudzira manzwiro ekuzara (,,).

Nekudaro, macalorie anodyiwa kubva pasoda kana muto wemichero haukwanise kukuzadza zvakaenzana nenhamba yakaenzana yemakoriori anodyiwa kubva kuchikafu chine fibha chine huwandu hwakaenzana hweshuga, senge chidimbu chemuchero ().

Zvakare, kunwa macalorie ako - pane kuadya - kunogona kuwedzera njodzi yako yekuwedzera huremu. Nyanzvi dzinofunga kuti izvi zvinogona kuitika nekuti vanhu vazhinji havabhadhare macalorie emvura nekudya mashoma macalorie kubva kune zvimwe zvekudya - kunze kwekunge vaedza nesimba (,).

Izvo zvakati, chete akawandisa macalorie anotungamira mukurema. Naizvozvo, zvakakosha kutaura kuti kunwa zvidimbu zvidiki zvine macalorie hazvizoitisi kuti zviwedzere kuwanda kwevanhu vazhinji.

Michero muto uye pasoda vakapfuma macalorie asi pasi mune faibha, zvichivaita isingabatsiri nzira yekuderedza nzara uye kukuchengeta iwe uzere. Izvo zvinogona zvakare kutungamira kune yakawandisa koriori yekudyiwa, ichiwedzera kukurudzira huremu kuwedzera.

Muchero wemichero une michero yakawanda

Muchero wemichero une mavitamini, zvicherwa, uye makomputa anobatsira ane shuga yakawanda kazhinji haina ().

Kupokana nekutenda kwakakurumbira, 1/2 mukombe (120 ml) yemuto wemichero wakangofanana neakawanda mavitamini nemaminerari, kusanganisira iron, potasium, magnesium, uye B mavitamini, sehuwandu hwakafanana hwemichero mitsva (,,).

Ramba uchifunga kuti zvakawanda zvinovaka muviri zvinoshatisa nenguva. Naizvozvo, ichangosvinwa muto ungangove uine huwandu hwevitamin nemamineral kupfuura mamwe majuzi marudzi. Zvakangodaro, ese ma100% majusi ane huwandu hwemuviri hwakanyanya kupfuura sugary soda.

Muchero wemichero zvakare une zvinobatsira zvinomera zvemiti, senge carotenoids, polyphenols, uye flavonoids, izvo zvinogona kubatsira kudzikisira mahara radicals uye kudzikisa njodzi yako yechirwere (,,,).

Izvi zvinogona kutsanangura kuti nei mhando dzakasiyana dzejusi dzemichero dzakabatana nehutano, kubva pakuvandudza hutachiona uye huropi hunoshanda kudzikisa kuzvimba, kuwedzerwa kweropa, uye LDL (yakaipa) cholesterol mazinga (,,,,).

Asi, mabhenefiti aya anonyanya kuwanikwa kana muto wemichero ukadyiwa muhuwandu hunosvika kuma5 ounces (150 ml) pazuva ().

Muchero wemichero wakazara mavitamini, zvicherwa, uye zvinobatsira zvinomera zvinodyiwa pasoda. Kugara uchidya zvidiki zvemuto kwakabatana kune akasiyana ehutano mabhenefiti.

Chinokosha

Muchero wemichero uye sugary soda zvakafanana mune zvimwe zvinhu asi zvakasiyana zvakanyanya mune vamwe.

Ose ari mashoma mune fiber uye manyuko eshuga uye emvura macalorie. Kana ikadyiwa muhuwandu hwakawanda, zvese zviri zviviri zvakabatanidzwa kune yakanyanya njodzi yekufutisa uye kurwara, senge rudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo.

Nekudaro, kusiyana neshuga soda, muto wemichero une akasiyana mavitamini, zvicherwa, uye zvinobatsira zvinomera zvinokudzivirira kubva kuchirwere.

Naizvozvo, kana ikadyiwa mune zvishoma, muto wemichero unoramba uri muhwina wakajeka.