Tšoara khalase ea metsi e batang, e khathollang ho boloka chelete le ho matlafatsa bophelo bo botle
Hoo e ka phunyeletsoang e ka hlahisa soda ea soda e monate e monate? U ka 'na ua batla ho emela pele u phalla ka holimo. Palo ea Maamerika a noang lino tse tsoekere e phahame ka lilemo tse 30 tse fetileng, bonyane halofo ea baahi ba tlatsa karolo ea bona e ntle. 'Me ho ea ka Litsi tsa Tlhokomelo le Thibelo ea Maloetse (CDC), ho nahanoa hore lino tse tsoekere li amahanngoa haholo le botenya ba naha le lefu la tsoekere la mofuta oa 2 .
Ho senya Soda ka ntle
Soda le ho feta e tletse tsoekere-li-teaspoon tse fetang 9 tse ka holimo ho 12, le li-teaspoon tse 16 ka botlolo ea 20-ounce. E boetse e fana ka boholo bo bongata ba lik'hilojule tse se nang letho -lik'hilojule ntle le phepo e nepahetseng e khutlang.
Haeba seo ha se lebaka le lekaneng la ho tsamaea ka serame, hlahloba sena: Tlhahlobo e hatisitsoeng koranteng ea Nutrients e behiloeng ho ea batlisisa liphello tsa ho senya o-ounce o le mong o nang le soda le metsi. Bafuputsi ba ile ba hlahloba boitsebiso bo hlahang lipatlisisong tsa 2007-2012 tsa Sechaba le Bophelo bo Botle (NHANES), tse neng li kenyeletsa batho ba fetang 19 000 ba Amerika ho feta lilemo tse 18. Sehlopha se shebane le phello e tobileng ea ho nkela seno se le seng sa tsoekere-ho kenyelletsa soda, lino tsa lero le tsoekere kofi-e fetotsoeng-e nang le metsi ka bophelo bo botle ba Healthy Beverage Impact (HBI) le botenya.
Seo ba se fumaneng ke hore ba ileng ba nkela seno se le seng se monate ka metsi letsatsi le leng le le leng ba bonts'itse ntlafatso ea likotlolo tse ntle tsa seno, ho fokotseha ha lik'hilojule tsa letsatsi le letsatsi, le ho fokotsa boima bo lebisang boteng.
Liphuputso tsena li bontša hore ho fokotsa halofo ea seo u se etsang hona joale ho ka fana ka melemo ea bohlokoa.
Tsamaiso ea 2015-2020 ea Lijo tsa Maamerika e re khothalletsa hore re fumane karolo ea 10 feela ea lik'hilojule tsa rona tse tsoang tsoekere e ekelitsoeng-habonolo e fihletsoe ka botlolo e le ngoe feela ea 20-ounce ea pop. Ke fana ka tlhahiso ea ho noa lino tse tsoekere mme ho e-na le hoo ke boloka karolo ea hau ea letsatsi le letsatsi bakeng sa lintho tse ling tse monate le tse sa lebaleheng, joaloka ice cream kapa cookie (feela maikutlo a ka!).
Hape ke habohlokoa ho tseba hore ho noa lik'hilojule ho ke ke ha u tlatsa joaloka lijo tsa sebele.
Molemo o mong oa ho qetela: Hona joale metse ho pholletsa le naha e laela lekhetho la joala la tsoekere, u tla boloka chelete e ngata haeba u tlohela ho reka.
Tsela ea ho Tlosa Soda ka Molemo
Litsela tse 'maloa tsa ho tlohela soda le ho feta:
- Mehato ea bana. Ho tsamaea ho bata ho ts'oanela ho ba mokhoa oa hau, empa ho ba bang, ha hoa utloahala. Haeba o oela kampong ena, leka ho ikhula ka lik'hilojule tsa metsi butle-butle. Haeba hona joale u noa li-sodas tse tharo ka letsatsi, leka ho khaola ho fihlela ho tse peli. Etsa sena ka libeke tse peli, ebe u khaola hape-nako ena ho e 'ngoe ka beke . Ho ipha nako ea ho fetola butle-butle ho tla u thusa ho boloka phetoho ea nako e telele.
- Fetola seltzer. U sa ntse u tla fumana li-bubbles tse tšoanang tseo u li ratang ka soda, empa u se na tsoekere le lik'halori. 'Me haeba u labalabela tatso e eketsehileng, leka ho eketsa ho phatloha ha lero la tholoana ho seltzer, kapa limela tse hlahisitsoeng tse ncha.
- Jazz e phahametse H2O ea hau. Ka linako tse ling metsi a ka 'na a ba monate-kea lumela. U tla makatsoa ke kamoo metsi a ka hlahang kateng ho tloha ho ba holofetseng ho fihlela ho thaba feela ka ho eketsa litholoana tse ncha kapa litlolo tsa tlhaho. Nahana ka lemon le monate, orange, likomkomere, monokotšoai o phallang, kapa esita le moriana o sithabetseng.
- Boloka log. Ho hlahloba hore na u noa joala bo bokae letsatsi le leng le le leng e ka ba ntho e tšosang, 'me e khothatsa haholo tabeng ea ho fokotsa chelete ea hau. Ka lehlakoreng la flip, loka ea metsi e ka ba ea bohlokoa feela. Ikitlaelletse ho likhalase tse 8 tsa letsatsi le letsatsi tsa metsi ka matsatsi a 30 a otlolohileng 'me u etse hore ho etsahalahale. Ho na le li-app tse fumanehang ho smartphone ea hau e tsoetseng pele bakeng sa morero ona. Le ho boloka botlolo ea metsi ho pota-pota 'me ho tlatsa ho u fa sebaka se seng bakeng sa litakatso tsa soda.
Soda-Free Drink Recipes
Sheba li-sips tse seng kae tseo ke li ratang haholo:
- Tart Cherry Spritzer
- Tea ea Peach-Raspberry Iced Tea
Ka Joy Bauer, MS, RDN, CDN, Bophelo bo botle le phepo ea Litsebi Litsebi tsa NBC Kajeno Bontša le mothehi oa Nako e Natefatsang.
> Mehloli:
> Duffey KJ, J. Poti Modeling phello ea ho tlosa Lijo tse tsoekere tse tsoekere ka metsi ka matla a maiketsetso, lekhalo la HB le ho ata ha boima. Lihlahisoa 2016, 8 (7), 395.
> Falbe J, Thompson HR, Becker CM, Rojas N, McCulloch CE, Madsen KA. Tšusumetso ea Lekhetho la Koetliso ea Berkeley Tlhabelong ea Tlhahiso e Nkhang hamonate ea Sugar. Bophelo ba Sechaba sa Amerika ka October 2016, 106 (10): 1865-1871.
> Ogden CL, Kit BK, Carroll MD, Park S. Ho noa Li-Sugar Drinks United States, 2005-2008. NCHS Data Short, Nomoro ea 71, August 2011.