Uyazi ukuthi iziphuzo ezinoshukela akuzona ezinhle empilweni yakho, ikakhulukazi uma unesifo sikashukela sohlobo lwesibili. Kodwa kuthiwani nge-soda yokudla noma ezinye iziphuzo ezingenashukela?
Ucwaningo lwe-Soda ne-Diabetes yama-Sugar-Free
Olunye ucwaningo luye lwaphakamisa ukuxhumana phakathi kokudla kwansuku zonke soda ukusetshenziswa kanye nohlobo lwesibili sikashukela. Kodwa-ke, i-jury isephandle kokuthi ngabe kukhona yini imbangela nomphumela lapha noma nje umhlangano.
Esifundweni sika-2009, abalobi bahlongoze ukuthi yizinye izimo zokuziphatha ezingase zihambisane nokuphuza i-soda yokudla (okuwukudla okunye ukudla), okuwukusola ukuzuza kwesisindo, ukumelana nesishukela, nesifo sikashukela. Umlayezo owodwa wokuthatha ekhaya uhanjiswe olunye ucwaningo.
Ama-sweeteners kanye ne-soda yokudla * angaba nesifo sikashukela esinokulinganisela ngokudla ngokulinganisela. Ngenkathi amanzi esengcono isiphuzo esithandwa kakhulu, cishe ukudla kwesidlo soda cishe ngeke kuthinte isimo sakho - futhi kungakusiza ukuba ufeze ukulangazelela, kukusize uhlale ohlelweni lwakho.
Ungakanani Umkhuhlane Odingekayo Ukuphuza Ngosuku Lunye?
Ngokujwayelekile, ama-ounces angama-64 kuya kwangu-80 oketshezi (izinkomishi ezingu-8 kuya kwezingu-10 ngosuku) inani elifanele kubantu abaningi, kufaka phakathi uhlobo lwesifo sikashukela. Le nombolo isekelwe ekudingeni izidingo zoketshezi zamanzi. Ihlanganisa uketshezi olutholakala ekudleni (njengezithelo ezintsha), kodwa njengoba kunzima ukubala, kuphela izinkomishi zamanzi ngokuvamile ezibalwe.
Kumele ubuze udokotela wakho uma lokhu kungumthamo ofanele uketshezi kwakho izici eziningi ezingathinta izidingo zamanzi - kuhlanganise nokudla kwe-caffeine, isisindo nokusebenza kwezinso. Ukwengeza, uma kushisa noma udlala, ungadinga uketshezi oluthe xaxa. Uma uzithola usomile kangaka ukuthi uphuza njalo amanzi ngaphezu kokunconywa, noma unomuzwa wokuthi ukoma kwakho awukwazi ukuphelelwa yisikhathi, kufanele uxoxe ngalolu dokotela nodokotela wakho.
Ezinye izindlela
Futhi, isiphuzo esingcono kakhulu sokufinyelela uma usuhlobo lwe-2 lwesifo sikashukela mhlawumbe amanzi ashafeni. Kodwa uma uthola kunzima ukuphuza izindebe ezingu-8 zamanzi alula ngosuku, nansi ezinye izitshalo ezingashukela, isifo sikashukela esinomsoco kanye nezinye izindlela ezizokusiza ukuba ufinyelele umgomo wakho:
- Hlanganisa amanzi amasha ngokufaka izithelo ezimbili noma ezimbili zezithelo ezintsha, njengelamula, i-lime, i-orange, noma ezinye izithelo zonyaka. Uthola isisekelo se-flavour ngaphandle kwama-calories noma ama-carbs angeziwe.
- Sebenzisa iphakethe le-flavour-free flavor emanzini akho. Lawa maphakethe ayatholakala kakhulu; bheka izinketho ezihlukahlukene esiteshini sesitolo sokudla eduze kwamanye amaxube okuphuza okuphuziweyo. Yengeza kabili inani eliphakanyisiwe lamanzi ukuze uthole amanzi amaningi anamaphesenti kunokwesiphuzo esiphundu.
- Yenza itiye eyenziwe ngokwenza i-iced ngokufaka izithelo zetiyi eziluhlaza ezithambile emanzini ashisayo, bese ubanda. Uma usebenzisa itiye lesithelo elivutha izithelo ukwenza itiye yakho iced, ungase uthole ngisho ayidingi ubumnandi owengeziwe. Ungakhulumi, uzovuna izinzuzo zezempilo ezengeziwe zetiyi eluhlaza.
- Khonza amanzi aphunga amnandi ngezibuko zewayini ngedini.
I-sodas yokudla kanye nezinye iziphuzo ezingenawo ushukela ikunika okunye okukhethwa kukho kokudla kokudla. Ziyizinto zokudla zamahhala ezingafaka izinto ezihlukahlukene ekudleni kwakho ngaphandle kokushukela ushukela wegazi lakho.
Zisebenzise uma udinga usizo lokufinyelela imigomo yakho yamanzi nsuku zonke, noma njengendlela yokwelashwa lapho izinyo lakho elimnandi libiza kuwe. Ngeke kubangele i-spike egazini legazi futhi lihle, yonke-manje-futhi-ke enye indlela yokufinyelela lapho amanzi engeke akwazi ukukusika.
* I-sweeteners yokufakelwa esetshenziselwa ukukhiqizwa kwe-soda yokudla i-US kanye nezinye iziphuzo ezingenayo ushukela ziye zamukelwa yi-FDA. Atholakalanga ukuthi abangele izinkinga zezempilo futhi anganikeza ukuguquguquka kokuhlelwa kokudla kwesifo sikashukela.
Imithombo:
Nettleton, JA, et al. "Ukudla Kwemfucumfucu Ye-Diet and Risk of Incident Metabolic Syndrome kanye nohlobo lwesibili lwesifo sikashukela ku-Multi-Ethnic Study of Atherosclerosis." Ukunakekelwa yisifo sikashukela . 2009; 32 (4): 688.