Tsvaga kuti Fruit juice inogona sei kushandiswa Sugar-Free
Nehurukuro yose yehutano hwehutano hwehuduku uye zvinetso pamusoro pekuora kwezino uye masango, hazvishamisi kuti vabereki vanoda kuda kupa vana vavo shuga isina michero yemichero.
Zvinosuruvarisa, hapana chinhu chakadai sejashu-isina michero yemichero, kunyange zvazvo izvo ndizvo zvinoita sezvo zvinotengeswa nekambani yekudya uye vabereki vakawanda vanofunga kuti ndizvo zvavari kutenga.
Shuga-Yisina Zvibereko Juice-Zvinorevei Chaizvo
Nei chivhiringidzi? Mhando dzakawanda dzezana zana muzana yemichero yemuchero , iyo ndiyo mhando yemvura inokurudzirwa neAmerican Academy yePediatrics yevana, inotaura kuti haina "shuga yakawedzerwa ," kunyange zvazvo inogona kunge ine 35 magamu ega shuga kuburikidza nokushumira .
Kuisa izvi nenzira yakajeka, chinogona cheCoca-Cola chine makirogiramu makumi mana emashuga kuburikidza nekushandira.
Chii Chinosiyana pakati peCan yeCoe neSuar-Free Drinks?
Kana iwe uchitarisa zvishandiso, urwu rweCoca-Cola rucharamba rwuri rwanda-fructose ruvara rwechibage semuchinera uye inobva kune shuga yakawedzerwa. Kune rumwe rutivi, zana rezana remuchero wezvibereko rinogona kuwana zvose zvaro "shuga isina kuwedzerwa" kubva muchero pachayo kana kuti jisi rezvibereko.
Muchiitiko ichi, "hapana shuga yakawedzerwa" inongoreva kuti hapana shuga kana zvigadzirwa zvine shuga yakawedzerwa panguva yekugadzirisa kana kugadzira jisi rezvibereko. Asi jisi, zvisinei, ichiri ine shuga yakawanda.
Muzvizhinji, chibereko chinonwa kana chibereko chinenge chiine shuga yakawedzerwa kubva muhupamhi yepamusoro ye fructose mukuwedzera kune zvigadzirwa zvemavara uye mavara. Ramba uchifunga kuti dzimwe nyanzvi dzezvokudya dzinofunga kuti high-fructose hurasi yegorosi inogona kuve ichiita kuti hutachiona hwehutano huripo, sezvo hunogona kushandiswa nemuviri zvakasiyana nedzimwe shuga.
Shuga, kunyange muzana zana yemapuroji emuapuro, achiri kureva makorikori, saka zvakakosha kupedza vana vako kudya kana vari kurwisana nehuwandu hunorema. Asi, kana vana vako vachizowedzera mamwe makoriki kubva kunwiwa , zvakanakisisa kuti iwe unovapa zvinwiwa ne "hapana shuga yakawedzerwa," semukaka wakawandisa mafuta uye 100 muzana jisi yemichero, chero bedzi iwe uchizviita mumwero.
100 Percent Fruit Juice
Kune vana vakawanda, kunwa 100 muzana jisi yemichero, pasinei nokuti ine shuga uye makoriyori, zvakanaka, chero bedzi iwe uchiramba uine American Academy yePediatrics mazano e:
- Hapana jisi kana mwana wako ari pasi pemwedzi mitanhatu
- A maawa mana kusvika ku6 masikati pazuva kwevana vaduku kusvika pamwedzi gumi nemana, asi akashumira mukombe chete, uye kwete bhodhoro
- A maawa mana kusvika pa6 pazuva pazuva revana vane makore 1 kusvika ku6
- A maawa masere kusvika pa12 pazuva nokuda kwevana vemakore manomwe kusvika ku18
Ramba uchitarira kuti izvi zviyero ndezvakawanda zvemuti wejisi mucheche mwana anofanira kunwa zuva roga roga, uye kwete mazano chaiwo kuti anwe juice. Inogara iine utano hwevana kuti vadye michero yakazara panzvimbo iyo, saka vanowana fiber muzvokudya zvavo zvakare. (Iyo yekuita jisi kubva pamichero yose inoputsa fiber ine utano.)
Zvokudya Zvisingabhadhari
Kana mwana wako akawandisa kana kuti akaisa pangozi yekuwedzererwa, ingasave iyo pfungwa yakanaka yekuwana chero mairi ekoriki uye shuga kubva pamuchero wemichero.
Kuwedzera muviri ndeimwe mamiriro ezvinhu umo zvinokosha kuziva kuti "hapana shuga yakawedzerwa" haisi kureva shuga isina. Izvi zvinokoshawo kuvabereki vevana vane chirwere cheshuga kuti vanzwisise iyi nheyo, sezvavanoshandisa kuchengetedza maitiro emakoriro uye shuga mumwana wavo
Kunyangwe zvisingasviki zana muzana yemuchero wezvibereko, kune zvimwe zvinwiwa zvinokwana "shuga-isina" iyo inogona kunge iine chisarudzo (tarisiro, sekurapa panzvimbo yezvinowanzogadzirwa zvekudya) kune vana vane kuwandisa kana vane chirwere cheshuga. Zvimwe zvezvi zvinosanganisira:
- Mvura
- Mvura yakatsva , yakadai sePropel, Aquafina FlavorSplash, uye Dasani Flavored Water
- Crystal Light
- Kool-Aid Sugar-Free
- ChiHawaiian Punch Sugar-Free
- Caffeine Free Diet Soda
Yakawedzera Sugars
Mukuwedzera kune-high-fructose mahira wehusi, mamwe mazita ekuwedzerwa shuga ekutsvaga pazvinongedzo zvinyorwa zvezvinwiwa zvevana vako vangada zvinosanganisira:
- Brown shuga
- Corn sweetener
- Sirasi yeganda
- Dextrose
- Fructose
- Muchero wezvibereko unotarisa
- Glucose
- Uchi
- Shandisa shuga
- Lactose
- Maltose
- Malt syrup
- Molasses
- Raw shuga
- Sucrose
- Shuga
- Syrup
Kutsvaga shuga yakawedzerwa kunonyanya kukosha sezvo kudya kwakawanda kuri kubvisa high-fructose corn syrup uye kuwedzera mamwe mashuga panzvimbo. Sezvo ichi chichiri shuga uye makoriyumu uye hachisi chaicho chine utano, iva nechokwadi chekuverenga mavara pamazvokudya zvauri kupa vana vako.
Iwe unogonawo kunge uchifungidzira kuti kunwa kwakawedzera shuga kana iri pasi pe100 muzana juice kana kuti iyo yakanyorwa inotaura kuti ihwohwo chinwiwa, cocktail, diluted juice, kunwa, punch, kana soda.
Shuga uye Kuwedzera
Sezvatakamboona, kunyange 100 muzana yejisi ine marori akawanda, uye kuwedzera kwekoriyori kunobatanidzwa zvakanyanya nechinetso chiri kuwedzera chehutano hwehuduku.
Nepo pave nekukakavadzana kukuru pamusoro pebasa rejisi dzemichero uye zvimwe zvinwiwa mukubatsira kuti uwedzere kukura, ruzivo rwe 2017 rwakabatsira kusimbisa basa rezana rezana remichero yemichero pakati pezvinwiwa izvi. Muvana pakati pemakore 1 ne6, avo vanonwa mvura yakawanda yejusi vaiva nehomwe yeuwandu hwekurema. Kune vana vari pakati pemakore manomwe ne18, zvisinei, jisi inowedzera (100 muzana jisi yemichero) haina kuwirirana nehupfumi.
Zvamunoda Kuziva Nekunwa Zvako Zviro
Zvimwe zvinhu zvekuziva nezvemuchero wezvibereko uye zvinwiwa zvisina shuga zvinosanganisira izvo:
- Hakuchina chinhu chakadai shuga-isina jisi rearangi, jisi remuzambiringa wekuswa shuga, kana jira risina shuga kubva muzvibereko izvo michero inoshandiswa majisi ane zvimedu zvemashuga chaiwo.
- Kufanana ne100 muzana jisi yemichero, mukaka ndeimwe "soda yakawedzerwa shuga", kunwa kunze kwekuti iwe uwedzere chokoti kana sitirovheri kunhu, izvo zvinowedzera shuga kune mukaka wemwana wako.
- Umukaka wakaora-mafuta hausi kazhinji chinwiwa chaunofanira kupedza kunze kwekunge mwana wako ari kunwa kudarika zvinorayirwa zuva rose zvezera rake.
- Ipa juice pazvokudya kana zvinodya uye usarega vana vako vachizviita nguva dzose mukati mezuva, kunyange kana iwe uchinge watsigira juisi yavo. Kunwa jisi kakawanda kunogona kuwedzera mungozi yemwana wako wemakumbo .
- Zvokudya zvisingabhadhari, kunze kwemvura yakajeka, isina kunakidzwa, inotapira nekunakidza kunoitwa, sezvakaita aspartame (NutraSweet) kana Splenda (Sucralose). Zvishomanana zvinyorwa zvinonyora zvinyorwa izvi zvinotapira zvekare zvisiri izvo. Iwe unofanirwa kutarisa zvishandiso urongwa kana iwe uchida kuziva kuti kana kwete chigadzirwa chinenge chinotapira chimiro. Kunyange zvazvo vamwe vabereki vari kunetseka nezvekuchengetedzwa kwezvinhu izvi zvinotapira, iyo FDA, uye nyanzvi dzakawanda dzehutano dzinofunga kuti dzakachengeteka kune vana mukuenzanisa.
- Kana uri kuedza kuchengetedza vana vako sehutano sezvinobvira, unogona kuderedza zvinwiwa nemavara ekugadzira zvekudya, zvakadai seaya ane tartrazine (FD uye C Muchime # 5.) Zvimwe zve "zvakavanzika" zvigadzirwa zvinogona kunge zvakanyanya kufunganya kuti uve neutano pasi pemutsetse pane kuvapo kwehuga, kana kuti kunyange zvinotapira zvinogadzirwa.
Chinhu Chekupedzisira uye Chinonyanya Kukosha Pamusoro peJuisi Yevana
Sezvinyorwa zvekupedzisira, nyanzvi dzakawanda dzezvokudya hazvirevi pane izvo vana vako vari kuwana kubva kunwa doro zhinji, asi izvo zvavanoshayiwa nekuda kwekunwa zvinwiwa izvi. Kana vana vako vari kunwa mvura yakawanda yemichero kana zvinwiwa zvisina shuga panzvimbo yekudya zvokudya zvakagadzikana zvezvibereko zvose (bhanana, mamwe maruva emaruva, kana mashoma machena, macroberber, kana raspberries) zvavasina kuwana zvingava zvakawanda zvechinetso icho chavari kuwana.
> Sources
- > Abrams, S., uye S. Daniels. Chibereko Muchero uye Utano hwevana. Pediatrics . 2017 Mar 23. (Epub mberi kwekudhinda).
- > Auerbach, B., Wolf, F., Hikida, A. et al. Muchero Juice uye Kuchinja mu BMI: Meta-Kuongorora. Pediatrics . 2017 Mar 23. (Epub mberi kwekudhinda).
- > Kleinman, R., naT. Nicklas. Vakadzi, Vacheche, uye Vana Zvokudya Package uye 100% Fruit Juice. JAMA Pediatrics . 2017. 171 (2): 197-198.
- > Newens, K., uye J. Walton. A Review of Sugar Consumption Kubva Munharaunda Yomumiririri weZvenyika Dietary Surveys Munyika Yose. Zvinyorwa zveMunhu Zvokudya uye Dietetics . 2016. 29 (2): 225-40.