Abin sha mai zaki

Yawancin abubuwan sha mai daɗi suna da yawan adadin kuzari kuma suna iya haifar da ƙimar nauyi, koda a cikin masu aiki. Idan kana jin shan wani abu mai zaki, yi kokarin zabar abin sha wanda aka sanya shi da kayan zaƙi marasa ƙoshin lafiya (ko mara suga). Hakanan zaka iya ƙara dandano zuwa ruwa mai laushi ko seltzer tare da sabbin 'ya'yan itace, kayan marmari, ganye, ko yayyafin ruwan' ya'yan itace.

Shan yawancin abubuwan sha mai daɗin sukari na iya ƙara yawan abincin kalori kuma yana iya haifar muku da nauyi. Kodayake waɗannan abubuwan sha ruwa ne kawai, suna iya ƙara yawancin adadin kuzari a abincinku. Kuma, saboda abubuwan sha ba sa cika ku kamar yadda abinci mai ƙarfi yake yi, ƙila ba za ku ci ƙasa ba a abincinku na gaba. Misalan adadin kuzari a cikin wasu mashahuran abubuwan sha mai zaki sune:

• Late-16 oce (480 ml) tare da madara cikakke yana da adadin kuzari 270.
• Gilashin oza 20 (600 ml) na soda maras cin abinci yana da adadin kuzari 220.
• Girman gilashi 16 (480 ml) na shayi mai ƙwai yana da adadin kuzari 140.
• Wuraren 16 (480 ml) na Punch na Hawaiian suna da adadin kuzari 140.
• Ruwan oran 16 (480 ml) na ruwan 'Spray Cran-Apple' na Spray yana da adadin kuzari 260.
• Abin sha na wasa mai nauyin 16 (480 ml) yana da adadin kuzari 120.

Ka'idodin Abincin na 2020-2025 sun ba da shawarar iyakance sugars zuwa ƙasa da 10% na adadin kuzari na yau da kullun. Heartungiyar Heartungiyar Zuciya ta Amurka ta ba da shawarar cewa yawancin matan Amurkan suna cin fiye da cokali 6, ko kusan adadin kuzari 100, na sukari a kowace rana; ga maza, yana da adadin kuzari 150 kowace rana, ko kuma kusan cokali tara. Karanta abubuwan da ke ciki ka kula da abubuwan sha waɗanda ke cike da sukari. Sugar na iya zuwa da sunaye da yawa, gami da:

• Masarar masara
• Dextrose
• Fructose
• Babban fructose masarar syrup
• Ruwan zuma
• Syrup
• Syrup na Agave
• Syrup mai shinkafa
• Gilashi
• Ruwan 'ya'yan itace mai narkewa

'Ya'yan itãcen marmari suna ƙunshe da muhimman bitamin da sauran abubuwan gina jiki, amma shan ruwan' ya'yan itace da yawa na iya ƙara ƙarin adadin kuzari a abincinku kuma zai iya haifar da ƙimar kiba.

Mota 12 (360 ml) na ruwan lemun tsami yana da adadin kuzari 170. Idan kun riga kun sami wadataccen adadin kuzari daga sauran abincin da kuke ci, ƙarin adadin kuzari 170 a rana na iya ƙara zuwa fam 12 zuwa 15 (Kilogiram 5.4 zuwa 6.75) a shekara.

Idan kana son shan ruwan 'ya'yan itace, yi la’akari da narke shi da ruwa. Yi ƙoƙarin ƙayyade ruwan 'ya'yan itace zuwa oza 8 (240 ml) ko ƙasa da haka. 'Ya'yan itacen duka sun fi zabi fiye da ruwan' ya'yan itace saboda suna dauke da zare kuma babu karin sukari.

Abin sha na kofi da kuke da shi a kan hanyar aiki da lokacin hutu na kofi na iya ƙara ƙarin adadin adadin kuzari da mai mai ƙima, galibi idan kuka sayi waɗanda suka sha romon syrups, cream, ko kuma rabin da rabi da aka kara.

Duk waɗannan misalan suna don abin sha 16 ne (480 ml) na sha. Kuna iya siyan waɗannan abubuwan sha a cikin ƙananan ƙananan girma, kuma:

• Wani dandano Frappuccino yana da fiye da adadin kuzari 250. Tare da kirim mai tsami, yana da fiye da adadin kuzari 400.
• Mocha mara nonfat yana da adadin kuzari 250. Tare da kirim mai tsami, yana da adadin kuzari 320.
• Mocha wanda aka yi da madara mai ɗumi da kirim mai ƙamshi yana da adadin kuzari 400.
• Latte da aka yi da madara mai ɗari yana da adadin kuzari 220. Tare da karin dandano 1, yana da adadin kuzari 290.
• Cakulan mai zafi wanda aka yi da madara 2% yana da adadin kuzari 320. Tare da kara kirim, yana da adadin kuzari 400.

Yi odar kofi na yau da kullun ka ƙara nonfat ko 1% madara ko mai mai mai. Hakanan zaka iya yin odar wani ɗanɗano mai ɗanɗano wanda aka yi shi da madara mai ƙyalƙyali. Yi amfani da madadin sukari idan kuna son kofi mai zaki.

Idan kuna da abin sha na kofi na musamman yanzu da kuma, bin waɗannan nasihun zai rage yawan adadin kuzari:

• Yi odar mafi ƙanƙancin girman da yake akwai. Tsallake cream ɗin da aka kwarara akan mocha ko cakulan mai zafi kuma adana kimanin adadin kuzari 100.
• Syrups da sauran kayan ƙanshi suna ƙara kimanin kalori 50 a kowane tablespoon. Tsallake shi idan zaka iya ko ka nemi uwar garken yayi amfani da rabinsa kawai.

Yana da mahimmanci a sha isasshen ruwa don kasancewa cikin ruwa. Skim ko madara mai mai mai yawa sune zabi mai kyau.

Wasu zaɓukan abubuwan sha waɗanda ke da adadin kuzari 0 sune:

• Ruwa
• Abincin soda
• Ruwa mai walƙiya tare da ɗanɗano na ƙasa, irin su lemun tsami, lemun tsami, da Berry
• Bayyan kofi ko shayi

Kiba - abubuwan sha mai daɗi; Matsakaici - abubuwan sha mai daɗi; Abincin lafiya - abubuwan sha mai zaki; Rage nauyi - abubuwan sha mai daɗi

Kwalejin Kwalejin Gina Jiki da Yanar gizo. Bayanin abinci game da abubuwan sha. www.eatright.org/health/weight-loss/tips-for-weight-loss/ abinci mai gina jiki-info-about-beverages An sabunta Janairu 2018. Samun damar Satumba 30, 2020.

Mozaffarian D. Gina Jiki da cututtukan zuciya da cututtukan rayuwa. A cikin: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, eds. Braunwald na Ciwon Zuciya: Littafin rubutu na Magungunan zuciya da jijiyoyin jini. 11th ed. Philadelphia, PA: Elsevier; 2019: babi na 49.

Ma'aikatar Aikin Gona ta Amurka da Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam. Jagororin Abinci ga Amurkawa, 2020-2025. Bugu na 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. An sabunta Disamba 2020. Iso ga Disamba 30, 2020.

• Carbohydrates