Zakudya zodzaza ndi shuga zomwe sitimva

Zakudya zodzaza ndi shuga zomwe sitimva

Ngakhale kuti zakudya kapena zakumwa zina zimadziwika kuti zili ndi shuga wambiri, monga zakumwa zoziziritsa kukhosi, chifukwa chitini chimodzi cha soda chili ndi pafupifupi magalamu 40 a shuga.

Komabe, ambiri samazindikira kuti chitini cha tomato, mwachitsanzo, chimatha kusunga magalamu 20, ndi kuti zakudya zina zambiri zimakhala ndi poizoni wambiri woyera. Nazi zina mwazakudyazi, malinga ndi zomwe zidanenedwa ndi tsamba la American "brightside".

zamzitini tomato

Anthu ambiri amaganiza kuti tomato wam'chitini ndi wathanzi, koma izi sizowona, chifukwa shuga m'chitini chimodzi amatha kuphimba mlingo wofunikira wa tsiku ndi tsiku, makamaka m'masukisi opangidwa ndi tomato, kumene shuga amagwiritsidwa ntchito kuti athetse acidity yawo.

Mkaka wochepa mafuta

Ndipo ngakhale kuti zakudya zopanda mafuta ambiri zimatha kuyesa omwe akufuna kukhala ndi moyo wathanzi, si onse, makamaka pankhani ya yogati.

Phukusi la yogurt lamafuta ambiri lili ndi magalamu 4.7 a shuga, pomwe yogurt yachi Greek imatha kukhala ndi 6 mpaka 12 magalamu a shuga.

Shuga wowonjezera amagwiritsidwa ntchito muzosankha zamafuta ochepa kuti athe kubwezera kutayika kwa kukoma ndi kusasinthika komwe kumachitika chifukwa cha mafuta, ndipo ma yoghurt ambiri okongoletsedwa ndi mafuta ochepa amakhalanso ndi mitundu yopanda thanzi ya zotsekemera, monga shuga kapena manyuchi a chimanga a fructose.

Chovala cha saladi wopanda mafuta

Kuonjezera apo, zovala za saladi zomwe zimakhala ndi mafuta ochepa komanso zopatsa mphamvu zimakhala ndi shuga wambiri, ndipo ngakhale supuni ziwiri za chovalacho zimatha kusunga magalamu 7 mpaka 10 a mafuta owonjezera.

Ndicho chifukwa chake akatswiri amalangiza kupanga saladi kuvala kwanu kunyumba, kuonetsetsa kuti palibe shuga wowonjezera kapena zotetezera.

ketchup

Ponena za ketchup, yomwe imakhala ndi zokometsera zotsekemera ndi zowawasa, supuni imodzi ya izo ndi yofanana ndi kuika shuga wonse mkamwa mwako, chifukwa mabotolo ambiri a ketchup amakhala ndi pafupifupi 4 magalamu a shuga pa supuni, kuwonjezera pa kuchuluka kwa shuga. Madzi a chimanga a fructose omwe nthawi zambiri amalumikizidwa ndi kunenepa kwambiri komanso matenda amtima.

Peanut Butter

Ponena za batala wa nyemba, pamene mitundu yachilengedwe ilibe shuga wambiri, ena ambiri amakhala odzaza ndi mafuta osapatsa thanzi komanso mashuga owonjezera, okhala ndi zinthu zina zodziwika bwino zomwe zimakhala ndi ma gramu 8 a shuga pasupuni ziwiri.

Ichi ndichifukwa chake akatswiri azakudya amalangiza kuti muwerenge zolemba za peanut butter, kuti muwone zomwe zili zachilengedwe komanso zathanzi.

Mbatata chips

Ma chips alinso ndi 3% -5% shuga, makamaka omwe amakongoletsedwa ndi barbecue, chili, uchi, kapena chimanga chotsekemera.

Amakhalanso ndi chakudya chambiri, chomwe thupi limasandutsa mtundu wa shuga wotchedwa glucose.

zipatso zouma

Potsirizira pake, timafika ku zipatso zouma.” Pamene ena amaganiza kuti chipatso chikhoza kupanga chotupitsa chopatsa thanzi, chikaumitsa chimataya madzi, ndikusiya shuga onse opanikizidwa mkati, kupangitsa kukhala wochuluka kwambiri mu shuga wachilengedwe.

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