Uyazi ukuba iswekile-iziphuzo ezinxilisayo azintle empilweni yakho, ngakumbi xa usuhlobo lwesibini lweswekile. Kodwa kuthekani ngokutya kwe-soda okanye nezinye iziselo ezingenashukela?
Uphando lweSoda ne-Diabetes
Olunye uphando lucebise ukudibanisa phakathi kokutya kwe-soda yokutya kwansuku zonke kunye nohlobo lwe-2 lweswekile. Nangona kunjalo, i-jury isaphumile ukuba ngaba kukho naziphi na izizathu kunye nomphumo apha okanye nje umbutho.
Ngophando luka-2009, abalobi bacebisa ukuba yiyiphi enye indlela yokuziphatha eya kuhamba kunye nokutya kokutya kwidoda (oko kukudla ngokutya okunye ukutya), oko kukusola ukufumana ubunzima, ukuxhathisa i-insulin kunye nesifo sikashukela. Umyalezo owodwa we-home-home usetyenziswe olunye uphando.
Abangcamli kunye ne-soda yokutya * banakho indawo kwindawo yokutya efanelekileyo efanelekileyo yokutya ngokwemodareyitha. Nangona amanzi esele isiphuzo sokhetho olukhethiweyo, mhlawumbi i-soda ye-soda mhlawumbi ayiyi kuthintela imeko yakho-kwaye inokukunceda uzalise ukulangazelela, kukunceda uhlale kwisicwangciso sakho.
Ngaba Unomdaka Kangakanani Ufuna Ukusela Ngamhla?
Ngokuqhelekileyo, ii-ounces ezingama-64 ukuya kuma-80 zamanzi (i-8 ukuya kwi-10 iikomityi) ngosuku ngumlinganiselo ofanelekileyo kubantu abaninzi, kubandakanywa nohlobo lwesibini lwe-diabetics. Le nombolo isekelwe kwimfuno yesondlo yokutya. Iquka utywala obufumaneka kwindawo yokutya (njengezityalo ezitsha), kodwa kuba kunzima ukubala, iifubhi kuphela zamanzi zibalwa ngokubanzi.
Ufanele ucele ugqirha wakho ukuba ngaba le nto ilungileyo imithombo yamanzi eninzi into enokuchaphazela iimfuno ezichaphazelekayo-kuquka ukudla kwe-caffeine, ubunzima, kunye neentso. Ukongezelela, xa kushushu kakhulu okanye uqhuba, ungadinga ukwanda kwamanzi. Ukuba ufumanisa unxaniwe ukuba usela rhoqo amanzi kunokuba ucetyiswa, okanye unomuva wokuthi unxanxwa lwakho lungafihlakeleki, kufuneka uxoxe nale ngxaki kunye nodokotela wakho.
Ezinye iindlela
Kwakhona, isiphuzo esilungileyo ukufikelela kuso xa uthayipha i-2 yeswekile mhlawumbi yamanzi. Kodwa ukuba ufumene nzima ukusela iikomityi eziyi-8 zamanzi asemini ngosuku, nantsi i- sugar-free free tweak, kunye nezinye iindlela eziza kukunceda ufinyelele injongo yakho:
- I-Flavour yamanzi amanzi ngokufaka i-1 okanye 2 iisitya zeziqhamo ezintsha, ezifana nemon, i-lime, i-orange, okanye ezinye iziqhamo zonyaka. Ufumana isitshixo se-flavour ngaphandle kweekhalori okanye i-carbs.
- Sebenzisa ipakethe ye-flavour-free free in your water. Ezi pakethe zifumaneka ngokubanzi; khangela izinto ezahlukeneyo kwivenkile yokutya esecaleni kwezinye izixube zokusela. Yongeza kabini inani eliphakanyisiweyo lamanzi ngokubanzi kwamanzi anqabileyo kunomdla wokunxilisayo.
- Yenza itiye ye-iced eyenziwe ngokwenza iziqwenga eziluhlaza ezinotyiweyo emanzini atshisayo, kwaye emva koko zikhupha. Xa usebenzisa iteksi ekhutshelwe iziqhamo ukuze wenze itiye yakho ye-iced, usenokufumana nokuba ayifuni ubumnandi obongezelelweyo. Ingathethi, uya kuvuna ezinye iinkonzo zezempilo zetayi eluhlaza.
- Ncedisa amanzi aqhaqhaqhakazileyo kwiiglasi zewayini ngokuhlwa.
Izidlo zokutya kunye nezinye iziselo ezingenashukela kukunika ukhetho olongezelelweyo lokutya. Zizinto zokutya zamahhala ezingakwazi ukongeza iindidi ekudleni kwakho ngaphandle kokutshiza ishukela legazi lakho.
Basebenzise xa ufuna uncedo olufikelela kwiinjongo zakho zamanzi, okanye ukhathaza xa iinyopho zakho zibiza kuwe. Ayiyi kubangela i-spike kwi-ushukela yegazi kwaye ilungile, yonke into-ngoku-kwaye-ke enye indlela yokufikelela kuyo xa amanzi awanakuwunqumla.
* Iimvumba ezisebenzayo ezisetyenziselwa ukuveliswa kweSoda zokutya kunye nezinye iziselo ezingenashukela ziye zavunywa yi-FDA. Akwafunyanwanga ukuba kubangele imicimbi yezempilo kwaye anganikezela ukuguquguquka kwesicwangciso sesondlo sesifo sikashukela.
Imithombo:
Nettleton, JA, et al. "I-Diet Soda Intake ne-Risk ye-Incident Syndrome Syndrome kunye nohlobo lwe-2 lwesifo sikashukela kwi-Multi-Ethnic Study of Atherosclerosis." Uncedo lweSwekile . 2009; 32 (4): 688.