-Ananan-calorie cocktails

Cocktails sune abubuwan sha. Sun ƙunshi nau'ikan ruhohi ɗaya ko fiye waɗanda aka gauraya da sauran abubuwan haɗin. Wani lokaci ana kiran su abubuwan shaye-shaye. Giya da giya wasu nau'ikan giya ne na giya.

Cocktails yana ƙunshe da ƙarin adadin kuzari waɗanda ƙila ba za ku lissafa ba idan kuna ƙoƙari ku rasa nauyi. Yanke yawan abin da kuke sha da zaɓar zaɓin ƙananan kalori na iya taimaka wajan guji ribar da ba a buƙata da haɓaka lafiyarku gaba ɗaya.

Cibiyar Kula da Shaye-shaye ta Alkahol da Alcoholism ta ba da ma'anar ingantaccen abin sha kamar ɗauke da kusan gram 14 na tsarkakakken giya. Ana iya samun wannan adadin a cikin:

• 12 ores na giya na yau da kullun, wanda yawanci kusan shan giya ne 5%
• 5 ounces na giya, wanda yawanci shine kusan 12% barasa
• 1.5 ogan na ruhohin da aka narke, wanda shine kusan 40% giya

ZABAN SHAYE SHAYE

Don giya da ruwan inabi, gwada zaɓin zaɓin ƙananan kalori, kamar:

• 12 oza (oz), ko 355 ml, giya mai sauƙi: adadin kuzari 105
• 12 oz (355 ml) Guinness Draft giya: adadin kuzari 125
• 2 oz (59 ml) Sherry giya: adadin kuzari 75
• 2 oz (59 ml) giya mai tashar jiragen ruwa: adadin kuzari 90
• 4 oz (118 ml) Champagne: adadin kuzari 85
• 3 oz (88 mL) busassun vermouth: adadin kuzari 105
• 5 oz (148 mL) jan giya: adadin kuzari 125
• 5 oz (148 ml) farin giya: adadin kuzari 120

Ayyade zaɓuɓɓukan kalori mafi girma, kamar su:

• 12 oz (355 ml) giya na yau da kullun: adadin kuzari 145
• 12 oz (355 ml) giya mai sana'a: adadin kuzari 170 ko fiye
• 3.5 oz (104 mL) ruwan inabi mai zaki: adadin kuzari 165
• 3 oz (88 mL) vermouth mai dadi: adadin kuzari 140

Ka tuna cewa giya "sana'a" galibi tana ƙunshe da adadin kuzari fiye da giya na kasuwanci. Wannan saboda saboda suna iya samun ƙarin carbohydrates da ƙarin abubuwan haɗin da ke ƙara yawan dandano mai wadata - da ƙarin adadin kuzari.

Don samun ra'ayin yawancin adadin kuzari a cikin gwangwani ko kwalbar giya, karanta lakabin kuma kula da:

• Farin ruwa (girman girman)
• Barasa ta umeara (ABV)
• Calories (idan an jera)

Zaɓi giya waɗanda ke da ƙarancin adadin kuzari a kowane aiki kuma ku mai da hankali ga yawan sabis ɗin da ke cikin kwalbar ko gwangwani.

Giya wanda ke da lambar ABV mafi girma zai sami ƙarin adadin kuzari.

Yawancin gidajen abinci da sanduna suna ba da giya a cikin fan, wanda yake oz 16 kuma saboda haka ya ƙunshi giya da adadin kuzari fiye da gilashin awo 12 (355 ml). (Misali, pint na Guinness ya ƙunshi adadin kuzari 210.) Don haka yi odar rabin pint ko ƙarami zuba a madadin.

Rayayyun ruhohi da giya galibi ana haɗuwa da su tare da sauran juices da mahaɗa don yin hadaddiyar giyar. Su ne tushen abin sha.

"Aya daga cikin "harbi" (oz guda 1.5, ko 44 mL) na:

• Gin-hujja 80, rum, vodka, wuski, ko tequila kowannensu yana dauke da adadin kuzari 100
• Brandy ko cognac suna dauke da adadin kuzari 100
• Liqueurs suna dauke da adadin kuzari 165

Ara wasu ruwan sha da mahaɗan a cikin abin sha na iya ƙarawa dangane da adadin kuzari. Kula da hankali kamar yadda ake yin wasu hadaddiyar giyar a cikin ƙaramin tabarau, wasu kuma ana yin su ne a manyan tabarau. Calorisa cikin abubuwan da aka gauraya da mutane kamar yadda ake yawan amfani dasu suna ƙasa:

• 9 oz (266 mL) Piña Colada: adadin kuzari 490
• 4 oz (118 ml) Margarita: adadin kuzari 170
• 3.5 oz (104 mL) Manhattan: adadin kuzari 165
• 3.5 oz (104 ml) Whiskey mai tsami: adadin kuzari 160
• 2.75 oz (81 mL) Cosmopolitan: adadin kuzari 145
• 6 oz (177 mL) Mojito: adadin kuzari 145
• 2.25 oz (67 ml) Martini (karin bushe): adadin kuzari 140
• 2.25 oz (67 mL) Martini (na gargajiya): adadin kuzari 125
• 2 oz (59 ml) Daquiri: adadin kuzari 110

Yawancin masu yin abin sha suna yin sabo, gaurayayyun abubuwan sha tare da abubuwan zaƙi masu ƙarancin sukari, ganye, fruitsa fruitsan itacen duka, da masu haɗa kayan lambu. Idan kuna jin daɗin abubuwan da aka gauraya, kuyi tunani game da yadda zaku iya amfani da sabo, masu ƙarancin kalori masu amfani don dandano. Kusan za a iya sanya komai a cikin injin ka kuma ƙara shi zuwa ruhun da ke narkewa.

TAMBAYOYI DON KALLON KALASONKA

Anan ga wasu nasihu don kallon adadin kuzari:

• Yi amfani da sinadarin abinci mai narkewa, da kayan marmarin da ba a kara sikari ba, da kuma masu zaki mai kankani, kamar agave, don rage abun cikin sikari, ko kuma amfani da mahadi mara kalori kamar soda ko seltzer. Lemonade da shayi mai ɗanɗano mai sauƙi, alal misali, suna da ƙarancin adadin kuzari fiye da abubuwan sha na yau da kullun. Zaɓuɓɓukan abinci suna da ƙananan sukari.
• A guji yawan ruwan suga, mai hade da abin sha. Yi amfani da ganye ko 'ya'yan itace ko kayan marmari don kara dandano.
• Yi shiri don yin odar ƙananan calori a cikin gidajen abinci.
• Yi rabin abin sha, ko ƙaramin sha, a ƙaramin gilashi.
• Idan kun sha, ku sha guda 1 ko 2 ne kawai a rana. Mata kada su sha fiye da ɗaya a rana. Maza kada su sha fiye da sha biyu a rana. Sauri kanku ta hanyar sauya maye da giya da ruwa

Nemi alamun gaskiyar abinci mai gina jiki akan kwalabe da gwangwani na barasa.

LOKACIN KIRA LIKITA

Yi magana da likitanka idan kuna fuskantar matsalar sarrafa shan giyar ku.

Ruhohi masu ƙananan kalori; -Ananan calorie gauraye abubuwan sha; Giya mai ƙananan kalori; Abincin giya mai ƙananan kalori; Rage nauyi - low-kalori cocktails; Kiba - low-kalori cocktails

Cibiyoyin Kula da Cututtuka da Rigakafin yanar gizo. Sake duba abin shanku. www.cdc.gov/healthyweight/healthy_eating/drinks.html. An sabunta Satumba 23, 2015. Iso zuwa Yuli 1, 2020.

Hingson R, Rehm J. Auna nauyin: tasirin haɓakar barasa. Shaye-shaye. 2013; 35 (2): 122-127. PMID: 24881320 pubmed.ncbi.nlm.nih.gov/24881320/.

Cibiyar Nazarin Shaye-shaye da Tashar Yanar Gizo ta Yanar gizo. Menene abin sha mai kyau? www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/how-standard-drink. An shiga Yuli 1, 2020.

Cibiyar Nazarin Shaye-shaye da Tashar Yanar Gizo ta Yanar gizo. Sake yin tunani game shan giya: Barasa da lafiyar ku. sake yin shaye-shaye.niaaa.nih.gov. An shiga Yuli 1, 2020.