Lino tse tsoekere

Lino tse ngata tse tsoekere li na le lik’hilojule tse ngata ’me li ka baka ho nona, esita le ho batho ba mafolofolo. Haeba u ikutloa eka u noa ntho e monate, leka ho khetha seno se entsoeng ka lintho tse tsoekere tse se nang phepo (kapa tse se nang tsoekere). U ka eketsa tatso ho metsi a hlakileng kapa seltzer ka litholoana, meroho, litlama kapa lero la lero.

Ho noa lino tse ngata tse tsoekere tse tsoekere ho ka eketsa khalori ea hau ka kakaretso mme ho ka etsa hore o be boima. Le ha lino tsena e le metsi feela, li ka eketsa likhalori tse ngata lijong tsa hau. Hape, hobane maro a sa u tlatse joalo ka lijo tse tiileng, mohlomong o ke ke oa ja hanyenyane lijong tsa hau tse latelang. Mehlala ea likhalori tsa lino tse ling tse ratoang haholo ke:

• Latte ea lilithara tse 480 e nang le lebese le felletseng e na le likhalori tse 270.
• Botlolo ea lilithara tse 600 tsa soda e sa jeoang e na le likhalori tse 220.
• Khalase ea 16 ounce (480 ml) ea tee e tsoekere ea leqhoa e na le likhalori tse 140.
• Punch ea Hawaii (480 ml) e na le likhalori tse 140.
• Jusi ea Leoatle ea Spray Cran-Apple e nang le li-ouniti tse 1680 e na le likhalori tse 260.
• Seno sa lipapali sa li-oun-16 (480 ml) se na le likhalori tse 120.

Litaelo tsa lijo tsa 2020-2025 li khothaletsa ho fokotsa tsoekere e ka tlase ho 10% ea likhalori tsa hau tsa letsatsi le letsatsi.American Heart Association e khothaletsa basali ba bangata ba Maamerika hore ba se ke ba sebelisa likhabapo tse fetang 6 kapa likhalori tse ka bang 100 tsa tsoekere ka letsatsi; bakeng sa banna, ke lik'hilojule tse 150 ka letsatsi, kapa likhabapo tse ka bang 9. Bala metsoako 'me u hlokomele lino tse nang le tsoekere e ngata. Tsoekere e ka tsamaea ka mabitso a mangata, ho kenyelletsa:

• Sirapo ea poone
• Dextrose
• Fructose
• Sirapo ea poone e phahameng ea fructose
• Moratuoa
• Sirapo
• Hlakola sirapo
• Sirapo e sootho ea raese
• Molasses
• Jusi ea 'moba e tsoang mouoane

Litholoana li na le livithamini tse ngata tsa bohlokoa le limatlafatsi tse ling, empa ho noa lero le lengata la litholoana ho ka eketsa likhalori tse eketsehileng lijong tsa hau mme ho ka lebisa ho nona.

Li-ounce tse 12 (360 ml) tse hlahisang lero la lamunu li na le likhalori tse ka bang 170. Haeba u se u ntse u fumana likhalori tse lekaneng lijong tse ling tseo u li jang, likhalori tse eketsehileng tse 170 ka letsatsi li ka eketsa liponto tse 12 ho isa ho tse 15 ka selemo.

Haeba u rata ho noa lero, nahana ka ho le hlapolla ka metsi. Leka ho fokotsa lero ho li-ounces tse 240 (240 ml) kapa ka tlase ho letsatsi. Litholoana kaofela ke khetho e ntle ho feta lero la litholoana hobane li na le fiber ebile ha ho na tsoekere e ekelitsoeng.

Lino tsa kofi tseo u nang le tsona tseleng ea ho ea mosebetsing le nakong ea khefu ea kofi li ka eketsa likhalori tse ngata le mafura a mangata, hangata haeba u reka tse nang le li-syrups, tranelate e shapuoa, kapa halofo le halofo e kentsoe.

Mehlala ena kaofela ke ea lino-mapholi tse 1680 (480 ml). U ka reka lino tsena ka boholo bo bonyenyane le bo boholo, hape:

• Frappuccino e nang le tatso e na le likhalori tse fetang 250. Ka tranelate e shapuoa, e na le likhalori tse fetang 400.
• Mocha e seng nonfat e na le li- calories tse 250. Ka tranelate e shapuoa, e na le likhalori tse 320.
• Mocha e entsoeng ka lebese lohle le tranelate e shapuoa e na le likhalori tse 400.
• Latte e entsoeng ka lebese le felletseng e na le li-calories tse 220. Ka tatso e 1 e ekelitsoe, e na le likhalori tse 290.
• Tsokolate e chesang e entsoeng ka lebese la 2% e na le likhalori tse 320. Ha tranelate e shapuoa e ekelitsoe, e na le likhalori tse 400.

Odara kofi e tloaelehileng ebe o eketsa lebese la nonfat kapa 1% kapa le se nang mafura. U ka odara latte e sa tsoekere e entsoeng ka lebese le tlotsitsoeng. Sebelisa sebaka sa tsoekere haeba u rata kofi ea hau e monate.

Haeba u noa seno se khethehileng sa kofi nako le nako, ho latela malebela ana ho tla fokotsa likhalori.

• Odara boholo bo nyane haholo bo fumanehang. Tlosa tranelate e shapuoa ka mocha kapa chokolete e chesang ebe u boloka likhalori tse ka bang 100.
• Li-syrup le litlolo tse ling li eketsa likhalori tse ka bang 50 ka khaba. E tlolle haeba o khona kapa o kope seva hore e sebelise halofo feela.

Ho bohlokoa ho sebelisa metsi a lekaneng ho lula o le metsi. Lebese le nang le mafura kapa mafura a tlase le tsona ke khetho e nepahetseng.

Liqeto tse ling tsa seno tse nang le likhalori tse 0 ke:

• Metsi
• Soda ea lijo
• Metsi a phatsimang a nang le litatso tsa tlhaho, joalo ka sirilamunu, kalaka le monokotšoai
• Kofi e tala kapa tee

Botenya - lino tse tsoekere; Boima bo feteletseng - lino tse tsoekere; Lijo tse phetseng hantle - lino tse tsoekere; Ho theola boima ba 'mele - lino tse tsoekere

Webosaete ea Academy of Nutrition le Dietetics. Litaba tsa phepo e nepahetseng ka lino tse tahang. www.eatright.org/health/weight-loss/tips-for-weight-loss/nutrition-info-about-beever. E ntlafalitsoe ka Pherekhong 2018. E fihlile ka Loetse 30, 2020.

Mozaffarian D. Phepo e nepahetseng le mafu a pelo le methapo. Ka: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, eds. Lefu la pelo la Braunwald: Buka ea bongaka ea meriana ea pelo. 11th ed. Philadelphia, PA: Elsevier; 2019: khaolo ea 49.

Lefapha la Temo la U.S. le Lefapha la Bophelo le Litšebeletso tsa Botho la U.S. Tataiso ea lijo bakeng sa Maamerika, 2020-2025. Khatiso ea bo9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. E ntlafalitsoe ka December 2020. E fihlile ka la 30 Tšitoe.

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