Zamkatimu
Soda imeneyo imawononga thanzi ndipo kuyesa kuchepetsa thupi kumadziwa kale, mwina zonse. Chakumwa chabwino kwambiri ndi madzi. Ngati mukufuna kutaya mapaundi owonjezera, imwani madzi ndi mandimu.
Koma ndi anthu ochepa okha amene angathe kudzimana kuti akhutitsidwe ndi madzi oyera okha. Njira imodzi kapena ina m'miyoyo yathu, pali zakumwa zina. Ena a iwo mudzadabwa - pa zomwe zili ndi shuga osati zotsika komanso zopambana kuposa zomwe zimatchedwa kuti zakudya zopatsa thanzi.
Ndicho chakumwa chofunikira kwambiri, poyerekeza ndi soda chomwe chili choipa kwambiri.
Juwisi wazipatso
Ichi ndi chakumwa choyamba chomwe chimasankhidwa ndi omwe amasankha kusiya zakumwa zotsekemera. Ndipo zoipa kwambiri, chifukwa ichi ndi chofooka m'malo. Ngati zipatso zili ndi fiber zambiri, madzi ake samatero. Ngakhale zili zachilengedwe komanso zopanda zotsekemera, kuchuluka kwa shuga kumakhalabe kwakukulu: kapu yamadzi amphesa, mwachitsanzo, imakhala ndi magalamu 36 a mdani woyera, ndi Apple - 31 magalamu.
Madzi a zipatso yogurt
Zikuoneka kuti yogurt ndi anawonjezera zipatso - preplenary mankhwala. Komabe, yogati yokhazikika imakhala ndi pafupifupi magalamu 25 a shuga wamitundu yosiyanasiyana: shuga, fructose, puree wa zipatso, ndi madzi. Choncho ndi bwino m'malo mchere (ndiko, ndi mankhwala) yoghurt kapena yogurt popanda fillers.
Simungamwe kefir - onjezerani ku chopukutira mu blender ndi zipatso, nthochi, ndi yogurt yemweyo koma popanda mphamvu ya sitolo mlingo wa shuga.
Tiyi wa sitolo yozizira
Tiyi palokha ndi chakumwa chathanzi chomwe chili ndi ma antioxidants ambiri. Koma tiyi wotsekemera wogulidwa m’sitolo amakhala ndi pafupifupi magalamu 30 a shuga.
Kukonda tiyi - musakhale waulesi ndikudzipangira nokha, popanda shuga. Komabe, tiyi wothandiza kwambiri amamwa pasanathe mphindi 30 mutatha kuwira.
Madzi a kokonati
Ndiwolemera kwambiri mu ma electrolyte omwe amalola kumwa theka la lita kuti apereke potaziyamu tsiku lililonse. Komabe, tcherani khutu ku kapangidwe kake, ngati mugula m'sitolo: thumba likhoza kukhala ndi magalamu 30 a shuga ngati muli zowonjezera. Ndibwino kugula madzi a kokonati achilengedwe opanda zotsekemera. Kwa iwo omwe amazolowera maswiti, amawoneka okoma mokwanira, koma ngati shuga akusowa pazakudya zanu, ndiye kuti madzi a kokonati masamba anu amamveka pakuwala kwake konse.
Mkaka wopanda lactose
Soya, amondi, oat, mkaka wa mpunga wopanda "zowonjezera" zili ndi zodziwika bwino, osati zokoma zonse. Kuti likhale lokongola kwambiri, opanga amapanga zosiyana ndi ma syrups ndi zowonjezera. Pokonda zachilendo zotere, mumamwa "bomba la shuga".
Zakumwa za khofi
Marshmallows, kirimu, manyuchi, sprinkles, ndi Zakudya zina zimawonjezera calorie mtengo wa khofi. Mwachitsanzo, chokoleti chachikulu chochokera ku Starbucks chidzakupatsani magalamu 67 a shuga, ndi vanila latte wapakati kukula kwake - 35.
Kodi mumakonda zakumwa za khofi? Kenako yitanitsani Americano kapena cappuccino ndikufunsani kuti muchepetse shuga kawiri.
koko
Monga kukoma kwachilengedwe kwa koko kumakhala kowawa, kuti athetse kuwawa, ogulitsa amawonjezera shuga wambiri, chifukwa chake koko amakhala mchere wambiri kuposa chakumwa. Koma ngati pamwamba kupanga kapu ya kukwapulidwa kirimu, ndiye zotsatira zake ndi 400 zopatsa mphamvu ndi 43 magalamu a shuga - kuposa Cola mu botolo.