Izuva reValentines! Zuva rakazara zvihwitsi uye zvinhu zvakabikwa, uye chishuwo chekuchidya kumoyo yako zvemukati! Ndiri kureva, nei? Inotengeswa sechimwe chinhu chichaita kuti tinzwe takanaka uye chakatinakira, asi ndizvo here? Ngatinyurirei zvishoma zvakadzama uye tione izvo zvinhu uye zvakashata zveshuga. Nguva yekukamira kune izvo zvishuwo uye kana zvanyanyisa kudyiwa.

Natural Mashuga

Mashuga echisikigo akakosha pabasa redu rezuva nezuva. Vanotipa simba rekuti titore zuva uye nekupa huropi hwedu. Kune ese marudzi ese ezvikafu zvikuru izvo zvizere neshuga yechisikigo. Zvibereko, miriwo, mukaka, uye makabhohaidhiretsi ndiwo manyuko makuru eshuga. Naturals shuga inowanzozivikanwa se: fructose, sucrose, glucose, lactose, uye maltose. Ichi ndicho chikonzero michero, mukaka, uye zviyo zviri kudya kwakanaka kuti uve nazvo mukudya kwako. Mashuga echisikigo akanaka kudyiwa kana akaenzana neprotein kuti unzwe uzere, wakareba. Mienzaniso yakanaka yeshuga yechisikigo yakaenzana neprotein ichave iri:

Maapuro kana mabhanana ane nzungu ruomba

Strawberries ne yogurt

Cheese nemaamondi

Zvibereko uye yogati smoothie

Mabriji uye mazai akaomeswa

Yakawedzera Sugars

Yakawedzerwa shuga ndiyo inonaka chaizvo mashuga, iwo ayo miviri yedu inoshuva. Wakawedzera shuga zvinwiwa zvinotapira, zviwitsi, makuki, makeke, mapai, ice cream, uye majusi emichero. Izvo zvinowedzerwawo kune zvakanyanya kugadzirwa chikafu uye zvinwiwa uye zvinogona kukuvadza zvakanyanya kumuviri wako kana zvanyanya kudyiwa. Mashuga akawedzerwa akanyorwa nenzira inonyengera kuitira kuti usazive kuti vari muzvikafu zvako. Yakawanda yenguva yavanoratidzira pane ezvinyorwa zvinyorwa zvakanyorwa se: yakakwira fructose chibage sirasi, chibage sirasi, dextrose, crystal dextrose, liquid fructose, uye nezvimwe. Kune shuga yakawanda yakawedzerwa kuzvikafu nhasi kupfuura nakare kose. Izvi zviri kuumba dambudziko hombe muhutano hwedu. Aya mashuga anoita basa rakakura kwazvo mukukura kwerudzi rwechipiri chirwere cheshuga, kuora kwemeno, uye denda rekufutisa razvino. Wakawedzera shuga wedzera akawanda macalorie kune edu dhayeti pasina kuwedzera chero mavitamini kana zvinovaka muviri. Chandinoda kukurukura nhasi huwandu hwakachengeteka hweizvi kuti udye. Ngatitarisei pane izvo zvinofungidzirwa zvakawandisa shuga yakawedzerwa.

Iyo 2015- 2020 Dietary Guidelines kumaAmerican inoti shuga yakawanda munhu mukuru ane hutano yaanofanira kudya nezuva rimwe ndeye: 48 g (12 tsp)

Ndizvozvo:

1 inogona yesoda (39g)

1 bhegi reSkittles (47g)

2 Makeke eSnack (31 g)

2 Yoplait Yogurt makapu (48g)

2 Eggo Waffles w ¼ C sirafu (40g)

1 protein bar (30g)

16 oz yemuto weorenji (44g)

2 C yakakonzerwa nemadomasi muto (48g)

2 C bhokisi rezviyo (40g)

Heino runyorwa rwezvinhu zvine mushe pamusoro peiyo Yakakurudzirwa Yemazuva ese Mari:

Pakati McDonalds McFlurry w Oreos (71g)

Starbucks Grande Frappuccino (66g)

20 oz pasoda (65g)

16 oz simba rekumwa (54g)

16 oz muto wemazambiringa (72g)

1 pint yaizi kirimu (96g)

16 oz chokoreti mukaka (51g)

Aya mazita akaiswa kuti akudzidzise pane zvinhu zvakakwirira zvakanyanya mushuga. Zvimwe zvezvinhu izvi zvinogona kuita sezviri pachena asi izvo zvaunoda kutarisa pano ndiyo huwandu hwemagiramu ari kudyiwa zuva nezuva. Kana iwe uchigara uchidya 2 makapu ezviyo zvekudya kwekuseni, wave kuda kusangana neshuga yako yekunwa yezuva iro saka iwe unofanirwa kuyedza kudzora akawedzera mashuga kwezuva rese. Zvakare rangarira kuti vana vanofanirwa kungodya mashupuni matanhatu kana mashoma muzuva rimwe. Saka kana mwana wako achidya girazi diki remuto wemazambiringa kuti atore zvekudya, edza kudzikamisa huwandu hweshuga yakawedzerwa yavanodya iro rose zuva iro. Chinangwa ndechekuedza uye kugara pasi kana kutenderedza 6 g kuchengetedza muviri wako kubva mukukura kwezvirwere zvakaita seshuga kana kufutisa.

Ehezve zvakanyatsonaka kudya shuga uye kurapa pano nepapo! Ingo rangarira huwandu hwauri kudya zuva nezuva. Kana iwe uine zino rinotapira rechokwadi asi usina chokwadi chekuti ungadzivisa sei kushuva pasina kudonhedza chokoreti kana zvihwitsi, heino nzira yekurapa inotapira ine hutano:

Mapeche mapecaches kana mapeche mapeche (makedheni mumvura zviri nani)

½ C Cottage chizi kana yogati isina kujeka

Drizzle yeuchi

Chidimbu chesinamoni (sarudzo)

Donhwe revanilla rinotora (sarudzo)

Sanganisa zvinhu izvi pamwechete kuti utsive ice cream Svondo! Zvakare, zvakanaka kuti uve nechikafu chakadzikama uye unakirwe neaiisikirimu chaiyo Svondo pano neapo asi zvichaitira muviri wako zvakanaka kuti ushuga yako itarise.

Happy Valentines Zuva!

- Jade Mitchell, Mudzidzisi weNutrition