Lijo le Lijo tse 18 Tse Phahameng ka ho Makatsang ka Tsoekere

Litaba

• 1. yoghurt e tlaase
• 2. Motsoako oa Barbecue (BBQ)
• 3. Ketchup
• 4. Lero la tholoana
• 5. Sopho ea spaghetti
• 6. Lino tsa lipapali
• 7. Lebese la tsokolate
• 8. Granola
• 9. Li-coffees tse tatso
• 10. Tee ea leqhoa
• 11. Mehala ea liprotheine
• 12. Metsi a vithamine
• 13. Sopho e entsoeng esale pele
• 14. Lijo-thollo tsa lijo tsa hoseng
• 15. Maballo a lijo-thollo
• 16. Litholoana tsa makotikoting
• 17. Linaoa tse besitsoeng ka makotikoting
• 18. Smoothies ea pele
• Ntlha ea bohlokoa
• Tee ea DIY ea ho thibela litakatso tsa tsoekere

Ho ja tsoekere e ngata haholo ho kotsi bophelong ba hau.

E 'nile ea amahanngoa le kotsi e eketsehileng ea maloetse a mangata, ho kenyelletsa botenya, lefu la pelo, lefu la tsoekere la mofuta oa 2 le mofetše (,,, 4).

Hona joale batho ba bangata ba leka ho fokotsa ho ja tsoekere, empa ho bonolo ho nyenyefatsa hore na u ja bokae.

Le leng la mabaka ke hore lijo tse ngata li na le tsoekere e patiloeng, ho kenyeletsoa le lijo tse ling tseo u ke keng ua li nka li le monate.

Ebile, esita le lihlahisoa tse rekisoang e le "leseli" kapa "mafura a tlase" hangata li na le tsoekere e ngata ho feta tse tšoanang le tsona tse tloaelehileng ().

American Heart Association (AHA) e khothaletsa hore basali ba lekanyetse ho eketsa tsoekere ho likhabapo tsa 6 (ligrama tse 25) ka letsatsi, ha banna ba lokela ho lekanyetsa ho noa likhabapo tse 9 (37.5 grams) (6).

Lijo le lino tse 18 ke tsena tse nang le tsoekere e ngata ho feta kamoo o ka nahanang.

1. yoghurt e tlaase

Yogurt e ka ba le phepo e ntle haholo. Leha ho le joalo, ha se yogurt eohle e entsoeng e lekana.

Joalo ka lihlahisoa tse ling tse ngata tse mafura, li-yogurts tse mafura li na le tsoekere ho tsona ho ntlafatsa tatso.

Mohlala, kopi e le 'ngoe (ligrama tse 245) ea yogurt e mafura a tlase e ka ba le ligrama tse fetang 45 tsa tsoekere, e leng likhabapo tse ka bang 11. Hona ho feta moeli oa letsatsi le letsatsi oa banna le basali ka kopi e le 'ngoe feela ea yoghurt e "phetseng hantle" ().

Ho feta moo, yogurt e mafura ha e bonahale e na le melemo e tšoanang ea bophelo bo botle joaloka yogurt e mafura a felletseng (8,,).

Ho molemo ho khetha mafura a felletseng, a tlhaho, kapa a yogurt. Qoba yogurt e tsoekere ka tsoekere.

2. Motsoako oa Barbecue (BBQ)

Barbecue (BBQ) spaghetti e ka etsa marinade e monate kapa ea ina.

Leha ho le joalo, likhaba tsa khaba tse 2 (tse ka bang ligrama tse 28) tsa mongobo li ka ba le ligrama tse 9 tsa tsoekere. Sena se ka holim'a likhabapo tse 2 tse ka jang ().

Ebile, hoo e ka bang 33% ea boima ba sopho ea BBQ e kanna ea ba tsoekere e hloekileng ().

Haeba u lokolohile ka litšebeletso tsa hau, sena se etsa hore ho be bonolo ho ja tsoekere e ngata ntle le moelelo ho.

Ho etsa bonnete ba hore ha o fumane ho hongata haholo, hlahloba mangolo ebe o khetha mongobo o nang le tsoekere e nyane. Hape, hopola ho shebella likarolo tsa hau.

3. Ketchup

Ketchup ke e 'ngoe ea li-condiments tse tsebahalang haholo lefatšeng ka bophara, empa - joalo ka sopho ea BBQ - hangata e laeloa ka tsoekere.

Leka ho hopola boholo ba karolo ea hau ha u sebelisa ketchup, 'me u hopole hore khaba e le' ngoe ea ketchup e na le khaba e le 'ngoe ea tsoekere ().

4. Lero la tholoana

Joaloka litholoana tse felletseng, lero la litholoana le na le livithamini le liminerale.

Leha ho le joalo, leha e bonahala e le khetho e nepahetseng, livithamini le liminerale tsena li tla le tekanyo e kholo ea tsoekere le fiber e nyane haholo.

Hangata ho nka litholoana tse ngata ho hlahisa khalase e le 'ngoe ea lero la litholoana, ka hona o fumana tsoekere e ngata khalase ea lero ho feta kamoo o ka fumanang ka ho ja litholoana tse felletseng. Sena se etsa hore ho be bonolo ho ja tsoekere e ngata kapele.

Ebile, ho ka ba le tsoekere e ngata ka lero la litholoana joalo ka ha ho na le seno se tsoekere joalo ka Coke. Liphetho tse mpe tsa bophelo bo botle tse hokahantsoeng ka mokhoa o kholisang le soda e tsoekere le tsona li ka hokahanngoa le maro a litholoana (,,).

Ho molemo ho khetha litholoana tse felletseng le ho fokotsa ho noa lero la litholoana.

5. Sopho ea spaghetti

Tsoekere e ekelitsoeng hangata e patiloe lijong tseo re sa li nkeng li le monate, joalo ka spaghetti spaghetti.

Li-saucesti tsohle tsa spaghetti li tla ba le tsoekere ea tlhaho hobane e entsoe ka litamati.

Leha ho le joalo, lisoso tse ngata tsa spaghetti le tsona li na le tsoekere e ekelitsoeng.

Tsela e molemohali ea ho netefatsa hore ha u fumane tsoekere e sa batleheng ka mongobo oa hau oa pasta ke ho iketsetsa.

Leha ho le joalo, haeba u hloka ho reka mongobo oa spaghetti oa pele ho nako, hlahloba leibole ebe u khetha e se nang tsoekere lenaneng la metsoako kapa e e thathamisitse haufi haholo le tlase. Sena se bontša hore ha se motsoako o moholo.

6. Lino tsa lipapali

Lino tsa lipapali hangata li ka fosa e le khetho e nepahetseng bakeng sa ba ikoetlisang.

Leha ho le joalo, lino-mapholi tsa lipapali li etselitsoe ho nosetsa baatlelete ba koetlisitsoeng ka nako e telele, e matla ea boikoetliso.

Ka lebaka lena, li na le tsoekere e ngata e ekelitsoeng e ka kenang kapele le ho sebelisoa bakeng sa matla.

Ebile, botlolo ea standard 20-ounce (591-mL) ea seno sa lipapali e tla ba le ligrama tse 37.9 tsa tsoekere e ekelitsoeng le likhalori tse 198. Sena se lekana le likhabapo tse 9.5 tsa tsoekere ().

Lino tsa lipapali ka hona li arotsoe ka lino tse tsoekere. Joaloka soda le lero la litholoana, li boetse li amahanngoa le botenya le lefu la ts'oaetso (17, 18,).

Ntle le haeba u le semathi sa mabelo kapa semathi se phahameng, u kanna oa tlameha ho khomarela metsi ha u ntse u ikoetlisa. Ke khetho e ntle ho fetisisa ea boholo ba rona (20).

7. Lebese la tsokolate

Lebese la tsokolate ke lebese le natefisitsoeng ka cocoa mme le tsoekere ka tsoekere.

Lebese ka bolona ke seno se matlafatsang haholo. Ke mohloli o ruileng oa limatlafatsi tse ntle bakeng sa bophelo bo botle ba masapo, ho kenyelletsa calcium le protheine.

Leha ho le joalo, leha e na le litsobotsi tsohle tsa lebese, khalase ea lebese la chokolete ea li-ouniti tse 8 e na le ligrama tse 11.4 (likhabapo tse 2.9) tsa tsoekere e ekelitsoeng (,).

8. Granola

Hangata Granola e rekisoa e le lijo tse se nang mafura a mangata, leha e na le likhalori tse ngata le tsoekere.

Motsoako oa mantlha oa granola ke oats. Li-oats tse sa koaeloang hantle ke lijo-thollo tse leka-lekaneng tse nang le li-carbs, protheine, mafura le fiber.

Leha ho le joalo, li-oats tse granola li kopantsoe le linate le mahe a linotši kapa tse ling tse tsoekere tse ekelitsoeng, tse eketsang palo ea tsoekere le likhalori.

Ebile, ligrama tse 100 tsa granola li na le likhalori tse ka bang 400-500 le likhabapo tse ka bang 5-7 tsa tsoekere (,).

Haeba u rata granola, leka ho khetha e nang le tsoekere e seng kae kapa ho iketsetsa. U ka e eketsa hape e le topping ho litholoana kapa yogurt ho fapana le ho tšela sekotlolo se felletseng.

9. Li-coffees tse tatso

Kofi e nang le tatso ke tloaelo e tsebahalang, empa bongata ba tsoekere e patehileng lijong tsena li ka makatsa.

Liketaneng tse ling tsa ntlo ea kofi, seno se seholo sa kofi kapa seno sa kofi se ka ba le ligrama tse 45 tsa tsoekere, haeba ho se joalo. Eo e lekana le likhabapo tse ka bang 11 tsa tsoekere e ekelitsoeng ha ho sebelisoa (25, 26, 27).

Ha re nahana ka khokahano e matla lipakeng tsa lino tse tsoekere le bophelo bo bobe, mohlomong ho molemo ho khomarela kofi ntle le li-syrups tse nang le tatso kapa tsoekere e ekelitsoeng.

10. Tee ea leqhoa

Tee ea leqhoa hangata e natefisoa ka tsoekere kapa e natefetsoe ka sirapo.

E ratoa ka mefuta le litatso lefatšeng ka bophara, 'me sena se bolela hore tsoekere e ka fapana hanyane.

Boholo ba li-tee tsa leqhoa tse lokiselitsoeng khoebong li tla ba le ligrama tse ka bang 35 tsa tsoekere ka li-ouniti tse 340 (340-mL). Sena se batla se tšoana le botlolo ea Coke (,).

Haeba u rata tee, khetha tee e tloaelehileng kapa khetha tee ea leqhoa e se nang tsoekere.

11. Mehala ea liprotheine

Mekoallo ea liprotheine ke seneke se tsebahalang.

Lijo tse nang le protheine li hokahantsoe le maikutlo a eketsehileng a botlalo, a ka thusang ho theola boima ba 'mele (,).

Sena se entse hore batho ba lumele hore liprotheine lijana tse bobebe tse bobebe.

Le ha ho na le liprotheine tse phetseng hantle 'marakeng, tse ngata li na le ligrama tse ka bang 20 tsa tsoekere e ekelitsoeng, ho etsa hore litaba tsa bona tsa phepo e ts'oane le tsa pompong (,,).

Ha u khetha bareng ea protheine, bala lengolo ebe u qoba tse nang le tsoekere e ngata. U ka ja lijo tse nang le protheine e ngata joalo ka yogurt.

12. Metsi a vithamine

Vitaminwater e rekisoa e le seno se phelisang hantle se nang le livithamini le liminerale tse ekelitsoeng.

Leha ho le joalo, joalo ka "lino tse ling tse ngata tsa bophelo bo botle," Vitaminwater e tla le tsoekere e ngata e ekelitsoeng.

Ebile, botlolo ea Vitaminwater e tloahelehileng e na le likhalori tse 100 le ligrama tse 30 tsa tsoekere (35, 36).

Kahoo, leha ho na le lipolelo tsohle tsa bophelo bo botle, ho bohlale ho qoba Vitaminwater ka hohle kamoo ho ka khonehang.

U ka khetha mofuta oa Vitaminwater zero, mofuta o se nang tsoekere. E entsoe ka lintho tse tsoekere tsa maiketsetso ho fapana le hoo.

Seo se boletse, metsi a hlakileng kapa metsi a phatsimang ke likhetho tse phetseng hantle haholo haeba u nyoriloe.

13. Sopho e entsoeng esale pele

Sopho hase lijo tseo ka kakaretso u li amahanyang le tsoekere.

Ha e entsoe ka metsoako e mecha e felletseng, ke khetho e nepahetseng 'me e ka ba tsela e ntle ea ho eketsa ts'ebeliso ea meroho ntle le boiteko bo matla.

Meroho e sopho e na le tsoekere ka tlhaho, e ntle ho jeoa hobane hangata e le teng ka bongata bo bonyenyane mme e na le limatlafatsi tse ling tse ngata tse molemo.

Leha ho le joalo, sopho e ngata e lokiselitsoeng khoebong e na le lisebelisoa tse ngata tse kenyellelitsoeng, ho kenyeletsoa le tsoekere.

Ho hlahloba tsoekere e ekelitsoeng ka sopho ea hau, sheba lenane la metsoako ea mabitso a kang:

• sucrose
• 'mela oa harese
• dextrose
• maltose
• sirapo ea poone e phahameng ea fructose (HFCS) le li-syrups tse ling

Ho phahama ka holimo lenaneng motsoako ke, ho phahamisa litaba tsa eona sehlahisoa. Hlokomela ha bahlahisi ba thathamisa palo e nyane ea tsoekere e fapaneng, kaha leo ke sesupo se seng sehlahisoa se ka bang le tsoekere e felletseng.

14. Lijo-thollo tsa lijo tsa hoseng

Lijo-thollo ke lijo tsa hoseng tse tsebahalang, tse potlakileng le tse bonolo.

Leha ho le joalo, lijo-thollo tseo u li khethang li ka ama ts'ebeliso ea hau ea tsoekere haholo, haholo haeba u e ja letsatsi le leng le le leng.

Lijo-thollo tse ling tsa hoseng, haholo-holo tse rekisoang ho bana, li na le tsoekere e ngata. Tse ling li na le ligrama tse 12, kapa likhabapo tse 3 tsa tsoekere ka grama e nyane ea 34 (1.2-ounce) e sebeletsang (, 38, 39).

Lekola lebitso ebe u leka ho khetha lijo-thollo tse nang le fiber e ngata 'me ha e na tsoekere e ekelitsoeng.

Ho betere, tsoha metsotso e 'maloa pejana' me u phehe lijo tsa hoseng tse phetseng hantle ka phepo e phahameng ea protheine joaloka mahe. Ho ja protheine bakeng sa lijo tsa hoseng ho ka u thusa ho theola boima ba 'mele.

15. Maballo a lijo-thollo

Bakeng sa lijo tsa hoseng ha ho ea pele, mekoallo ea lijo-thollo e ka bonahala e le khetho e nepahetseng le e loketseng.

Leha ho le joalo, joalo ka "mekoallo e meng ea bophelo", mekoallo ea lijo-thollo hangata e mpa e le lipekere tse ipatileng. Tse ngata li na le faeba kapa protheine e fokolang haholo 'me li tletse tsoekere e eketsehileng.

16. Litholoana tsa makotikoting

Litholoana tsohle li na le tsoekere ea tlhaho. Leha ho le joalo, litholoana tse ling tse kenngoeng ka makotikoting lia eboloa ebe li bolokoa ka har'a sirapo e tsoekere. Ts'ebetso ena e hlobolisa litholoana tsa fiber mme e eketsa tsoekere e ngata e sa hlokahaleng ho se lokelang ho ba seneke se phetseng hantle.

Ts'ebetso ea ho khaola e ka senya vithamine C e mamelang mocheso, leha bongata ba limatlafatsi tse ling li bolokiloe hantle.

Litholoana tse ncha, tse ncha li molemo ka ho fetisisa. Haeba u batla ho ja litholoana tsa makotikoting, batla e bolokiloeng ka lero ho fapana le sirapo. Lero le na le tsoekere e batlang e le tlase hanyane.

17. Linaoa tse besitsoeng ka makotikoting

Linaoa tse besitsoeng ke lijo tse ling tse hlabosang tseo hangata li nang le tsoekere e ngata ka mokhoa o makatsang.

Senoelo sa ligrama tse 254 tsa linaoa tse besitsoeng khafetsa se na le likhabapo tse 5 tsa tsoekere (.

Haeba u rata linaoa tse besitsoeng, u ka khetha mefuta e tlase ea tsoekere. Li ka ba le halofo ea palo ea tsoekere e fumanoang linaoa tse besitsoeng khafetsa.

18. Smoothies ea pele

Ho kopanya litholoana ka lebese kapa ka yogurt hoseng ho iketsetsa smoothie e ka ba tsela e ntle ea ho qala letsatsi la hau.

Leha ho le joalo, ha se li-smoothie tsohle tse phetseng hantle.

Li-smoothies tse ngata tse hlahisoang khoebong li tla ka boholo bo boholo 'me li ka natefisoa ka metsoako e kang lero la litholoana, ice cream kapa sirapo. Sena se eketsa tsoekere ea bona.

Tse ling tsa tsona li na le likhalori le tsoekere tse ngata tse nyelisang, tse nang le ligrama tse fetang 54 (likhabapo tse 13.5) tsa tsoekere ka 16-ounce kapa 20-ounce e sebeletsang (, 42, 43, 44, 45).

Bakeng sa Smoothie e phetseng hantle, hlahloba metsoako 'me u netefatse hore u shebile boholo ba karolo ea hau.

Ntlha ea bohlokoa

Tsoekere e ekelitsoeng ha se karolo ea bohlokoa ea lijo tsa hau. Le ha e nyane e lokile, e ka baka kotsi e mpe haeba e ka jeoa ka bongata khafetsa.

Mokhoa o motle oa ho qoba tsoekere e patehileng lijong tsa hau ke ho li etsa hae hore o tsebe hantle hore na li hokae.

Leha ho le joalo, haeba o hloka ho reka lijo tse kentsoeng esale pele, etsa bonnete ba hore o sheba leibole ho khetholla tsoekere efe kapa efe e patiloeng, haholo ha o reka lijo lethathamong lena.

Tee ea DIY ea ho thibela litakatso tsa tsoekere