Iwe unoziva kuti shuga-zvinonwiwa zvinotapira hazvisi zvakanaka kune utano hwako, kunyanya kana iwe une chirwere cheshuga cheshuga. Asi zvakadini nezvekudya soda kana zvimwe zvinwiwa zvisina shuga?
Tsvakurudzo pamusoro peSoda-Free Soda uye chirwere cheshuga
Imwe tsvakurudzo yakaratidza kubatana pakati pekudya kwezuva nezuva soda consumption uye chirwere chechirwere cheshuga. Kunyange zvakadaro, juri racho rave richiri kunze kwekuti pane here chinokonzera uye chiitiko pano kana kungoita sangano.
Mukuongorora kwe2009, vanyori vakaronga kuti ndiyo imwe nzira dzingaita pamwe chete nokunwa soda soda (kureva kudya kune zvimwe zvokudya), ndiko kukonzera kuwandisa, kushaya insulin, uye chirwere cheshuga. Izvozvowo kutora-musha mharidzo yakanyatsorongedzwa nedzimwe tsvakurudzo.
Vakagadzikana uye soda soda * vanogona kuva nenzvimbo mune zvakanyatsokwana chirwere cheshuga kudya mumwero. Kunyange zvazvo mvura ichiri chikafu chinosarudzwa chokusarudza, imwe nguva soda soda inogona kunge isingakanganisi mamiriro ako - uye inogona kukubatsira iwe kuzadzisa chido chako, zvichikubatsira kuti urambe uri pane chirongwa chako.
Mafuta Akawanda Sei Unoda Kunwa Zuva Nega?
Kazhinji, mashizha 64 kusvika ku80 emvura (makapu 8 kusvika ku10) pazuva ndiyo mari yakakwana yevanhu vakawanda, kusanganisira chirwere chechipiri che diabetics. Nhamba iyi inowanikwa pamwero wekuchengetedza mvura inodiwa. Inosanganisira mvura inowanikwa muzvokudya (semichero matsva), asi kubvira izvo zvakaoma kuverenga, chete mukombe wemvura inowanzoverengwa.
Iwe unofanirwa kubvunza chiremba wako kana ichi chiri chiyero chakanaka chemvura kune iwe zvinhu zvakawanda zvinogona kukanganisa zvinodikanwa zvinoshandiswa - zvinosanganisira kudya kwekakineine, kuyerwa, uye zvepfungwa. Uyezve, kana ichipisa zvikuru kana uri kudzidzira, unogona kuwedzera mamwe mvura. Kana iwe ukazviwana uine nyota zvakadaro kuti iwe unogara uchinwa mvura yakawanda kupfuura yakakurudzirwa, kana iwe unonzwa kuti nyota yako haigoneki, unofanira kufungisisa chiratidzo ichocho nechiremba wako.
Alternatives
Zvakare, chakanakisisa chinwiwa chaunosangana nacho kana uine chirwere cheshuga chechipiri chinenge chiri pachena mvura. Asi kana iwe ukawana zvakaoma kunwa makapu 8 emvura mvura zuva, pano pane shuga isina , chirwere cheshuga-inoshandiswa mvura tweaks uye dzimwe nzira dzichakubatsira kusvika pachinangwa chako:
- Flavhoni yakachena mvura nekuwedzera 1 kana 2 zvimedu zvezvibereko zvitsva, zvakadai semon, lime, orange, kana zvimwe zvibereko zvemuwaka. Iwe unowana chinangwa chekudya kunze kwekuwedzera kemoriki kana carbs.
- Shandisa pashuga-free flavour packet mumvura yako. Aya mapaketi aripo akawanda; tarisa zvakasiyana-siyana zvekusarudza muchitoro chekutengesa pedyo nedzimwe mhepo yakasanganiswa inwiwa. Wedzera kuviri kaviri yakarongedzerwa yemvura yepamusoro pemvura yakasvibiswa kupfuura kunwa kunwa kunotapira.
- Ita chai yekuti iced yakagadzirirwa nekugadzirisa michero-yakasvibirira zvikwata zvetipu mumvura inotonhorera, uye zvadaro zvinopisa. Paunoshandisa chikafu-chikafu chekateti kuti uite teyi yako ye iced, iwe ungatowana kuti haifaniri kutapira kumwe. Zvisingatauri, iwe uchakohwa mamwe mararamiro ehutano ehuteti chai.
- Kushumira mvura yakasviba yakachena mumagalazi ewaini nechingwa.
Diet sodas nezvimwe zvinwiwa zvisina shuga zvinokupa dzimwe nzira dzokugadzirira kudya. Izvo zvipfeko zvisingabhadhari zvinogona kuwedzera zvakasiyana-siyana kudya kwako pasina kupikisa shuga yako yeropa.
Vashandise apo iwe unoda rubatsiro kusvika kune zvinangwa zvako zvezuva nezuva, kana sekutora apo zino rako rakanaka riri kukudana kwauri. Hazvizoiti kuti spike mu shuga yeropa uye yakanaka, yose-ikozvino-uye-ipapo kushandiswa kunosvika apo mvura isingagoni kuipedza.
* Zvinotapira zvinoshandiswa muUnited States zvekudya sodha uye zvimwe zvinwiwa zvisina shuga zvakagamuchirwa neCDA. Havana kuwanika kukonzera nhau dzehutano uye vanogona kupa mamiriro ekugadzirisa kudya kwechirwere cheshuga.
Sources:
Nettleton, JA, uye al. "Zvokudya Zvokudya Zvokudya uye Njodzi Yezvakaitika Metabolic Syndrome uye Rudzi rwechipiri Chirwere cheshuga muMadhi-Ethnic Study of Atherosclerosis." Chirwere cheshuga . 2009; 32 (4): 688.