Leli gama liyaphuma: ukuphuza utshwala-ophuzo oludakayo luhlanganiswa nokukhuluphala nohlobo lwe-2 lwesifo sikashukela futhi lungathinta ngisho nokuthi siphila isikhathi esingakanani . Kuwo wonke ushukela esiwadlayo, siphuza isabelo esihle.
1 - Akuyona isimanga: Soda
Wonke umuntu uyazi ukuthi utshwala-ophuziziwe obuthiwe (ukubiza ngokuthi i-soda, isiphuzo esiphuzo, i-coke, i-tonic, noma i-pop) kuholele lelo phakethe eliyinkimbinkimbi. Ngakho iqiniso lokuthi i- soda ineshukela eningi akuyona into emangazayo - wonke umuntu uyazi ukuthi iziphuzo ezithambile ze-carbonated zilayishwa ushukela.
Kungani i-soda iqukethe ushukela omningi kangaka? Esinye sezizathu ukuthi kuvela ukuthi sithanda inhlanganisela yokuthanda okumnandi nokumuncu (noma okumnandi nokubabayo). I-Sodas ine-acid eningi kuyo (ngokuvamile i-phosphoric acid) bese ishukela noma enye i-sweetener isetshenziselwa ukulwa nokuvutha okumuncu.
Izinhlangano zezempilo ezivelayo zincoma ukunciphisa ukusetshenziswa kweshukela kuma-6 -12 amathisipuni kashukela ngosuku, kuye ngokuthi inhlangano. I-soda ye-soda ejwayelekile inezinsizakalo ezingaba ngu-10 ushukela kuyo.
2 - i-Lemonade
Uma kuqhathaniswa ne-soda, i-lemonade ingase ibonakale i-downright iphilile, kodwa enye i-lemonade ingaba noshukela owedlula kune-soda! Uma kukhona okumuncu, ungakwazi ukubheja kukhona inqwaba yoshukela lapho ukulwa ukunambitheka okumuncu. I-lemonade eyenziwe ngokwayo inenani elinganayo noshukela njengamanzi kalamula.
Ibhodlela le-20-ounce le-Minute lemonade lemonade linamapuni ayisipuni angu-17 kashukela kuwo - ama-67 amagremu. Lokho kuhlanganisa kakhulu ushukela kunanoma iyiphi inhlangano ephakamisa ngosuku olulodwa kusuka kuyo yonke imithombo.
3 - Iziphuzo zamandla
Iziphuzo eziningi ze-energy zinomuthi oshukela wazo. Nansi imfihlo: ukulayisha okuningi ushukela emzimbeni wakho "AKUKHO akunike amandla amaningi"! Ukwandisa imizimba yethu noshukela kuyokwenza nje ukuthi iphenduke amafutha. Eqinisweni, ushukela eziningi iziphuzo zamandla anezibalo eziningi ze-fructose, enganikeza amandla okushesha kunoma yikuphi.
Kuyinto i-caffeine nezinye izikhuthazo eziphuzweni zamandla ezenza amandla "amandla". Ushukela? Okuvamile ngama-gramu angu-62 (amashukela ayisithupha) ngama-ounces angu-16.
4 - Iziphuzo zezemidlalo
Kungase kukumangaze ukuthola ukuthi iziphuzo zezemidlalo empeleni zinoshukela omncane kunokushukela okuningi-iziphuzo ezinomsoco. Noma kunjalo, kuma-gramu angu-16 (4 amathisipuni) we-o-ounce angu-8 ekhonzayo, ayenezela ngokushesha. Ngaphezu kwalokho, cishe ingxenye yawo ngokuvamile i-fructose, njengoba, njengoba sesibonile kakade, akuyona umthombo omkhulu wamandla asheshayo. Ukuze uthole ulwazi oluthe xaxa mayelana neziphuzo zezemidlalo nokuthi ungayenza kanjani indlela yakho elula yokushukela, bheka ukuthi Ungayenza kanjani Isiphuzo Sokudla Soshukela .
5 - Iziphuzo zekhofi
Kuyamangaza ukuthi bangaki abantu abaye bajwayele ukusebenzisa i-dessert njalo ekuseni. Uyazi ukuthi i-16 oz ("Grande") i-Cafe 'Mocha e-Starbucks inamapuni ayishumi ayisishiyagalolunye ushukela kuwo? Uma ukhetha i-White Chocolate Mocha, yilapho (yilungele) 6 amathisipuni amaningi e-ushukela, inani eliphelele lama-gramu ayi-59/15 amashukela. Kukhokhwa ukuthola ukuthi isitolo sakho sekhofi esithandayo sinezinhlobo zokuphuza iziphuzo , noma ukuhlakulela ikhofi elula.
6 - Ikhekhe elihle le-Iced
Ukulwa nokufutheka kancane kwetiyi (futhi ngokuvamile ubuhlungu belamula), kungaba khona inani elithakazelisayo likashukela etizini elimnandi. Omunye umkhiqizo odumile unamapuni ayisipuni angu-12 ushukela ebhodleleni le-16 oz. Ukuzenzela kulula ukwenza, tastier, futhi ungakwazi ukulawula kahle okukuyo.
7 - Iziphuzo Zamajusi Nezithelo Ezivuthayo Ziphuzo
Noma yini ebizwa ngokuthi "i-juice isiphuzo" ngokuyinhloko i-ushukela amanzi enamanzi. Ngaphezu kwalokho, ijusi ngokuvamile luyisiphuzo esincane kakhulu sezakhi, njenge-apula (iningi lazo izakhi lilahlekile uma ijusi le-apula elihlanjululwayo lenziwe), ikhasi elilodwa elimhlophe noma umvini omhlophe. Iziphuzo zejusi ziyahlukahluka esilinganisweni soshukela abanalo kuzo. Izinkonzo ngokuvamile ziyi-6 noma ama-ounces ayisishiyagalolunye futhi zikhona kusuka kumagremu angu-16 (ama-4 amathisipuni) kashukela kabili lokho.
Phuza ukuxuba okufana neKool-Aid kuyiqiniso nakakhulu. Unenani lokudla okunomsoco. BANYE nje ushukela, amanzi, nama-flavorings. Iglasi ngalinye eli-8-ounce linikeza amathisipuni ayisithupha ushukela futhi akulutho neze.
8 - Izithelo Juice
Kuthiwani ngo-100% ujusi wezithelo? Ngencazelo, ijusi elingu-100% alinawo ushukela owengeziwe . Kodwa kungathatha izindebe ezimbili noma ezintathu zezithelo ukwenza ikhobe eyodwa yejusi, ngakho-ke kukhona i-Lot of sugars yemvelo kwamanye amajusi. Ulahlekelwa izakhi kanye ne-fibre uma ukhetha ukuthenga ijusi esikhundleni sezithelo.
Qinisekisa ubuke ilebuli ukuze uphendule umbuzo, "hlobo luni lwesithelo"? Ngoba, futhi futhi, kuneziqu eziningi zamajusi ezinezimpande ezincane ezithela izithelo kuwo (i-apula, iphakathi, umvini omhlophe). Iningi lazo izakhi (kanye nama- phytonutrients ) ku-apula noma i-pear ziyasuswa ngenqubo yokwenza ijusi.
Ngisho nama-juice amaningi okunomsoco, njengejusi le-orange, kungcono kakhulu ukudla i-orange. Ezinye izakhi, njenge-calcium, zilahlekile ekucubungulweni, njengama-fiber. Futhi, ukugcina lezi zinhlobo zejusi, eziningi zazo zicutshungulwa ngaphakathi kwamasentimitha abo (okulahlekelwa isikhathi eside) izimpilo, eziningi zokuphinga ezihlukahlukene kanye ne-flavourings eyengeziwe.
Ukudla izithelo kungcono kakhulu ekubhekaneni noshukela wegazi kanye nokuphuza isiphuzo sezithelo kuyindlela ephumelela kakhulu yokuthola ushukela wegazi ngokushesha, njengoba noma yisiphi isifo sikashukela esizokutshela.
Ngabe ushukela omningi ushizi? Ungase umangale uma ufunda ukuthi amanye alawo angaphezu kwesoda! Mhlawumbe ijusi eliphakeme kakhulu likashukela lingumusi wamagilebhisi, ekufakeni amagremu angu-38 (amaswidi ayisishiyagalolunye nesigamu) indebe yelisi. Lokhu kungaphezu kwengubo yekota yeshukela e-cup of juice! Ijusi le-Orange linama-gramu angama-28 (amathisipuni ayisikhombisa) indebe ngayinye, kanti i-grapefruit inama-22 amagremu.
Ukuze uthole ama-juice aphansi, zama ukudla okune-cranberry yokudla, ene-sweetener yokufakelwa esikhundleni se-ushukela, noma uhambe ne-tomato juice, kungaba yedwa noma ngama-blends, ngo-11 amagremu indebe ngayinye (okungaphansi kwamathani ayishukela ayisithupha).
Ithiphu: Uma ijusi linalo igama elithi "cocktail" noma "i-nectar" esihlokweni, hlola ilebula. Mhlawumbe, noma ushukela noma ijusi elincane elinomsoco liye lafakwa.
9 - ama-Cocktails
Akuwona wonke ama- cocktails afakwe ushukela kubo - i-martini eyomile noma uMariya Ogazini yizibonelo zabangenalo. Noma kunjalo, ama-cocktails athandwa kakhulu athengwa kahle ngoshukela. Zenziwe izithako ezifana nesiraphu elula (ushukela oqhekekile emanzini), ukuxuba okumnandi nokumuncu (amaji omuncu ahlanganiswe namanzi noshukela) nama-liqueurs, afana nama-Amaretto, Kahlua, neCointreau, angaba nama-gramu angu-25 ushukela (Amathisipuni ayisithupha) e-jigger. Ngakho-ke, qaphela lapho uyala! Noma zama ukwenza ama -cocktails angenashukela ekhaya! Kuyajabulisa futhi kulula!
Isibonelo: i-margarita encane ingaba nama-gramu angu-24 kuwo.
Imithombo yolwazi kule slideshow:
Amasevisi Okulawula Nokuvimbela Izifo. "Ukusetshenziswa kwama-sugar Sugars phakathi kwabantu base-US, 2005-2010. I-NCHS Data Brief, Inombolo 122, kuMeyi 2013
I-USDA Idatha Yomhlaba Kazwelonke Yezokudla Okubhekiselele ku-Standard Reference, Release 21.