Nutrition Guidelines: Uri Kudya Shuga Yakawandisa Here?

Zvemukati

• Ongororo ye

Imwe shuga inoreva kuwedzera kuwedzera uremu. Ndiwo mhedziso yemushumo mutsva weAmerican Heart Association, uyo wakaona kuti sezvo huwandu hweshuga hwakakwira ndizvo zvakaitawo huremu hwevarume nevakadzi.

Vatsvagurudzo vakawedzera kuwedzerwa kweshuga uye mapatani ehuremu hwemuviri pamusoro pemakore 27-makore muvakuru vari pakati pemazera e25 ne74. Kwemakore angangoita makumi matatu akawedzera kudyiwa kweshuga kwakawedzera kune vese varume nevakadzi mumazera ese. Pakati pevakadzi yakasvetuka kubva kunenge 10 muzana yemakoriyumu ekutanga kwe1980 kusvika pamusoro pe13 muzana ne2009. Uye izvo zvinowedzera mushuga zvakaenderana nekuwedzera kweBMI kana body mass index.

Ivhareji yakawedzerwa shuga inodya muUS zvino yasvika pakubvambura 22 tsp pazuva - chiyero chinokwira chando kuita gumi neshanu mapondo mabhegi pagore! Zvizhinji zvacho, zvinopfuura chetatu, zvinobva muzvinwiwa zvinotapira (soda, tii inotapira, mandimu, chibhakera chemichero, nezvimwewo) uye pasi pechetatu chete zvinobva pipi uye zvinonaka zvakaita semakuki, keke uye pie. Asi zvimwe zvacho zvinopinda mune zvekudya iwe zvaungasafungira, senge:

•Paunoisa ketchup paturkey burger yako pamwe hauzvifungi seshuga yakawedzerwa, asi chipunu chimwe nechimwe chinotakura chinenge 1 tsp yeshuga (2 cubes inokosha).

•Chechipiri muto wematomatisi wemumagaba syrup yechibage yakawanda yefructose - yese inogona kurongedza zvakaenzana ne7.5 tsp (15 cubes inokosha) yeshuga.

• Uye ndinofunga kuti munhu wese anoziva kuti zvinhu zvakabikwa zvine shuga, asi unozviona zvakadii? Nhasi avhareji saizi muffin inotakura gumi tsp (20 cubes akakosha).

IAmerican Heart Association inokurudzira kuti vakadzi vadzikise shuga yekuwedzera kusvika ku100 macalorie pazuva uye varume vanoiisa pamakoriyumu zana pazuva - izvo zvakaenzana ne6 level tsp yeshuga yevakadzi uye 9 yevarume (chinyorwa: imwe chete 12 oz can yesoda. iyo yakaenzana ne8 tsp yehuga).

Kuyera kuti yakawanda sei iri muchikafu chakapakurwa kunogona kunetsa zvishoma, nekuti kana iwe ukatarisa magiramu eshuga pakushanda pamazita ezvekudya iyo nhamba haina kusiyanisa pakati peshuga inowanzoitika uye shuga yakawedzerwa.

Iyo chete nzira yechokwadi yekuudza ndeye kuverenga izvo zvinongedzo runyorwa. Kana iwe ukaona izwi rekuti shuga, tsvuku tsvuku, manyuchi ezviyo, glucose, sucrose nemamwe —oses, zvinotapira chibage, high fructose chibage manyuchi nemumera, shuga yawedzerwa kuchikafu.

Kune rimwe divi kana iwe ukaona magiramu eshuga asi izvo chete zvinoshandiswa chikafu chizere, sepainapple chunks muinanazi muto kana yoghurt yogati, iwe unoziva kuti yese shuga irikuitika (kubva kuna Amai Zvisikwa) uye parizvino hapana yemirayiridzo inodaidzwa yekudzivirira izvi zvekudya.

Pazasi mutsara: Kudya zvimwe zvitsva uye zvishoma zvigadzirwa zvakagadziriswa ndiyo nzira iri nyore kwazvo yekudzivirira izvo zvine shuga - uye inoenderana uremu. Saka pachinzvimbo chekutanga zuva rako neeblueberry muffin enda kune imwe ndiro yekukurumidza yekubika oats yakavezwa neatsva mablueberries - ivo vari mumwaka izvozvi!

Cynthia Sass inyanzvi yezvekudya yakanyoreswa ine madhigirii e master mune zvese zvinovaka muviri sainzi uye hutano hweveruzhinji. Inowanzoonekwa paTV yenyika iye SHAPE inopa mupepeti uye mupi wezvehutano kune veNew York Ranger neTampa Bay Rays. Yake ichangoburwa New York Times yakanyanya kutengesa ndeyeCinch! Kunda Zvido, Donhedza Pounds uye Lose Inches.

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