Thola ukuthi kanjani iJaji leZithelo lingavunyelwa ukukhishwa kwe-Sugar-Free
Ngayo yonke inkulumo mayelana nokuqeda ukukhuluphala kwengane kanye nokukhathazeka mayelana nokubola kwamazinyo kanye nemigodi, akumangazi ukuthi abazali bangathanda ukunikeza izingane zabo izithelo zomshukela ongenawo ushukela.
Ngeshwa, akukho into enjengejusi yesithelo esingenashukela, nakuba yilokho okubonakala sengathi kuthengiswa imboni yokudla nabazali abaningi bacabanga ukuthi yilokho abakuthengayo.
IJuji Lokuthela Izithelo Zeshukela-Okushiwo Ngempela
Kungani ukudideka? Imikhiqizo eminingi yejusi yezithelo ezingamaphesenti angu-100, okuyinto uhlobo lwejusi eliphakanyiswa yi-American Academy of Pediatrics for kids, ithi "ayinaso ushukela owenezelwe ," nakuba kungenzeka ukuthi inamagremu ayi-35 eshukela ngokukhonza .
Ukuze ubeke lokho okubhekayo, i-Coca-Cola inamandla angama-gramu angama-39 eshukela ngokukhonza.
Uyini umehluko phakathi kwe Can Can Coke and Sugar-Free Iziphuzo?
Uma uhlola uhlu lwama-ingredients, i-Coca-Cola ingakwazi ukuhlunga isiraphu ye-high-fructose ye-corn njenge-sweetener kanye nomthombo we-sugar added. Ngakolunye uhlangothi, i-juice yezithelo ezingamaphesenti angu-100 cishe izothola yonke "ushukela ongeziwe" esithelweni ngokwazo noma ingxube yejusi yezithelo.
Kulesi simo, "akukho ushukela owenezelwe" kusho ukuthi akukho ushukela noma isithako esinezicubu esinezitshalo esongezwe ngenkathi kusetshenzwa noma ukwenza ijusi lesithelo. Nokho, ijusi, namanje, lineshukela eningi.
Ngokuvamile, isiphuzo isithelo noma izithelo punch kuyoba neshukela eyengeziwe kusuka high fructose isiraphu corn ngaphezu kokuqukatha flavour okufakwayo nemibala. Khumbula ukuthi abanye ochwepheshe bezokudla banomuzwa wokuthi isiraphu ye-high-fructose ye-corn ingaba negalelo ekukhusheni kwamanje okweqile, njengoba ingasetshenziswa ngomzimba ngokuhlukile kunezinye ushukela.
Ushukela, ngisho nangamaphesenti angu-100 we-apple juice, usho ukuthatha ama-khalori, ngakho-ke kubalulekile ukunciphisa ukudla kwezingane zakho uma kunenkinga enkulu. Kodwa-ke, uma izingane zakho zizothola amakholori engeziwe eziphuzweni , kungcono ukuthi ubanike iziphuzo ngokuthi 'akukho ushukela owengeziwe,' njengobisi olunamafutha aphansi namaphesenti angu-100 wezithelo, uma nje wenza ngokulinganisela.
I-100 Percent Fruit Juice
Kuzingane eziningi, ukuphuza i-juice yezithelo ze-100%, naphezu kokuba ushukela nama-kilojoule, kuhle, uma nje unamathela ezincomo ze-American Academy of Pediatrics of:
- Ayikho ijusi uma ingane yakho ingaphansi kwezinyanga eziyisithupha ubudala
- Ukuphakama kwamahora angu-4 kuya kwangu-6 ngosuku ngosuku lwezinsana ezinyangeni ezingu-6 kuya kwezingu-12 ubudala, kodwa bakhonza ekomishini kuphela, hhayi ibhodlela
- Ukuphakama kwamahora angu-4 kuya kwangu-6 ngosuku ngosuku lwezingane ezineminyaka engu-1 kuya kwengu-6 ubudala
- Amanandi angama-8 kuya kwangu-12 ngosuku ngosuku lwezingane ezineminyaka engu-7 kuya kwengu-18 ubudala
Khumbula ukuthi lezi zimingcele ziyizinga eliphakeme lejusi yezithelo ingane kufanele iphuze usuku ngalunye, hhayi iziphakamiso zangempela zokuphuza ijusi. Kuhlale kunempilo yokuba izingane zidle ngempela izithelo zonke , ngakho zithola i- fiber ekudleni kwazo futhi. (Inqubo yokwenza ijusi isithelo sonke idiliza i-fibre enempilo.)
Iziphuzo Zishukela
Uma ingane yakho ingaphezu komzimba ngokweqile noma engozini yokuba ngokweqile, kungase kungabi umqondo omuhle ukuthola ama-calories engeziwe noshukela kusuka kumusi wezithelo.
Ukukhuluphala kungesinye isimo lapho kubalulekile ukwazi ukuthi "akukho ushukela owenezelwe" akusho ukuthi ushukela. Kubalulekile futhi ukuthi abazali bezingane abanesifo sikashukela baqonde lesi simiso, njengoba bezama ukulandelela imithombo yamakholori noshukela emntwaneni wabo
Nakuba kungeke kube yi-100% yejusi yezithelo, kuneziphuzo eziningana eziyiqiniso "okungenashukela" okungenzeka kube yindlela yokukhetha (ngethemba ukuthi, njengendlela yokwelashwa kunesidingo sokudla okuvamile) ezinganeni ezikhuluphele kakhulu noma unesifo sikashukela. Ezinye zazo zihlanganisa:
- Amanzi
- Amanzi avuliwe, njenge-Propel, i-Aquafina FlavourSplash, ne-Dasani Amanzi Avuthayo
- I-Crystal Light
- I-Kool-Aid Sugar-Free
- I-Punch yaseHawaii engekho mahhala
- I-Caffeine Free Diet Soda
Ama-Sugars engeziwe
Ngaphezu kwesiraphu ye-high-fructose yesinkwa, amanye amagama ashukela ushukela ukuze ubheke uhlu lwezingxube zeziphuzo izingane zakho ezingase zifake kufaka phakathi:
- Ushukela ocolekile
- I-sweetener yommbila
- Isiraphu yamakhambi
- Dextrose
- Fructose
- Ijusi yezithelo igxila
- I-glucose
- Uju
- Shintsha ushukela
- I-Lactose
- Maltose
- Isiraphu ye-Malt
- I-Molasses
- Ushukela omuncu
- I-Sucrose
- Ushukela
- Isiraphu
Ukufuna ushukela owengeziwe kubaluleke kakhulu njengoba ukudla okuningi kususa isiraphu ye-high-fructose ye-corn futhi kunezela ezinye ushukela esikhundleni. Njengoba lokhu kusekhona ushukela nama-kilojoule futhi akuyona impela impilo, qinisekisa ukuthi ufunda amalebula ekudleni enikeza izingane zakho.
Ungase uphinde usole ukuthi isiphuzo senezele ushukela uma ingaphansi kwamaphesenti angama-100 noma ilebula ithi isiphuzo, i-cocktail, ijusi elihlanjululwayo, isiphuzo, i-punch noma i-soda.
Sugars nokukhuluphala
Njengoba sibonile, ngisho namaphesenti angu-100 anamakholori amaningi, futhi ukwanda kwama-khalori kuhlobene kakhulu nenkinga ekhulayo yokukhuluphala kwengane.
Ngenkathi sekuye kwaba nokuphikisana okuningi mayelana nendima yezithelo zezithelo kanye nezinye iziphuzo ekubambeni ukukhuluphala kwengane, isifundo se-2017 sasiza ukucacisa indima ye-100% yejusi yezithelo phakathi kweziphuzo. Ezinganeni eziphakathi kweminyaka engama-1 no-6, labo abaphuza amanani amaningi kunomuthi omncane wokuzuza isisindo. Kuzingane ezineminyaka engama-7 kuya kweyisishiyagalombili ubudala, noma kunjalo, i-juice (i-100 percent) ijusi yezithelo) ayihambisani nokuzuza kwesisindo.
Okudingeka Ukwazi Ngokuphuza Ama-Calories akho
Ezinye izinto zokwazi ngejusi yezithelo kanye neziphuzo ezingenashukela zihlanganisa ukuthi:
- Ayikho into efana nejusi le-orange elingenashukela, ijusi lamagilebhisi elingenashukela, noma ijusi le-apula elingenashukela kusukela lezo zithelo ezenziwe ama-juice ziqukethe ushukela wazo wemvelo.
- Njengamaphesenti angu-100 wejusi yezithelo, ubisi luyisiphuzo "esingenayo ishukela esingeziwe," ngaphandle uma ufaka ushokoledi noma i-strawberry flavouring, okuzofaka ushukela owengeziwe kubisi lomntanakho.
- Ubisi olunamafutha aphansi akuvamile ukuphuza okudingeka ukwenze uma umntanakho ephuza ngaphezu kokunconywa kwansuku zonke.
- Nikela ijusi ekudleni noma ekudleni futhi ungavumeli izingane zakho zihlale ziqhubeka njalo kulo lonke usuku, ngisho noma unciphisa ijusi. Ukuphuza ijusi kaningi kungandisa ingozi yengane yakho.
- Iziphuzo ezingenashukela, ngaphandle kwamanzi ahlanzekile, angajabuli, azothambile nge-sweetener okufakelwayo, njenge-aspartame (NutraSweet) noma i-Splenda (i-Sucralose). Ambalwa imikhiqizo abhalisa ngempela lezi zithako zokufakelwa kule ilebula ayisekho. Kungadingeka ukuthi uhlole uhlu lwezithako uma unesithakazelo sokwazi ukuthi umkhiqizo uqukethe noma yini umkhiqizo othakazelisayo. Nakuba abanye abazali bakhathazekile ngokuphepha kwalezi zithako zokufakelwa, i-FDA, futhi ochwepheshe abaningi bezempilo babecabanga ukuthi baphephile izingane ngokulinganisela.
- Uma uzama ukugcina izingane zakho zibe nempilo enhle ngangokunokwenzeka, ungase ufune ukunciphisa iziphuzo ngezidakamizwa zokudla, ezifana nalawo aqukethe i-tartrazine (i-FD ne-C Yellow # 5.) Amanye alawa "izithako ezifihlekile" angase abe nokukhathazeka okwengeziwe ukuze impilo ibe ngaphansi komugqa kunokuba khona ushukela, noma ngisho nokunambitheka okufakelwayo.
Iphuzu Lokugcina Nelibalulekile NgamaJaji Ezingane
Njengombhalo wokugcina, ochwepheshe abaningi bokudla akubheki lokho abantwana bakho abakuthola ekuphuzeni iziphuzo eziningi kakhulu, kodwa lokho abalahlekile ngenxa yokuphuza lezi ziphuzo. Uma izingane zakho ziphuza izithelo eziningi zezithelo noma iziphuzo ezingenashukela esikhundleni sokudla ukudla okunempilo kwezithelo zonke (ibhanana, ezinye iziqephu ze-orange, noma ama-blueberries ambalwa, ama-strawberries, noma ama-raspberries) ukuthi yini engayitholi ingaba ngaphezulu yenkinga ukuthi yini ayitholayo.
> Imithombo
- > Abrams, S., no-S. Daniels. Izithelo Zomuthi Nezempilo Yengane. Izingane zokwelapha . 2017 Mashi 23. (Epub ngaphambi kokuphrinta).
- > Auerbach, B., Wolf, F., Hikida, A. et al. IJaji lezithelo nokuguquka ku-BMI: I-Meta-Analysis. Izingane zokwelapha . 2017 Mashi 23. (Epub ngaphambi kokuphrinta).
- > Kleinman, R., noT. Nicklas. Amaphakheji Okudla Abesifazane, Abantwana, Nezingane kanye ne-100% Fruit Juice. I-JAMA Pediatrics . 2017. 171 (2): 197-198.
- > Newens, K., noJ. Walton. Ukubukezwa kokusetshenziswa kweShukela kusuka ku-Surveys Representative Dietary Surveys Emhlabeni Wonke. I-Journal Yokudla Komuntu Nezidakamizwa . 2016. 29 (2): 225-40.