Chai Mein Cheeni Kitni Theek Hai: Roz Ki Meethi Ka Hisaab

1. Chai aur cheeni ka rishta

Hamare ghar mein chai din mein 2 se 4 baar banti hai aur har pyaali mein cheeni ke chamach. Hum us ko "khana" nahi ginte, is liye hisaab mein bhi nahi aati. Magar chamach chamach karke din bhar mein kaafi cheeni jama ho sakti hai.

Is article mein hum dekhte hain ke sehat ke idaray kitni cheeni ki had batate hain, aur chai ko bina mushkil ke kaise halka kiya ja sakta hai.

2. Free sugars kya hoti hain

WHO ke mutabiq free sugars woh hain jo khane peene ki cheezon mein company, bawarchi ya aap khud daalte hain. Is mein shahad, syrup, fruit juice aur juice concentrate ki cheeni bhi shamil hai. Taaza phal, sabziyon aur doodh ki qudrati cheeni is mein nahi ginti jati.

NHS bhi yehi kehta hai: biscuit, chocolate, meethe dahi, nashta cereal, soft drinks, shahad aur unsweetened juice ki cheeni free sugars mein aati hai.

3. Had kitni hai

WHO adults aur bachon dono ke liye free sugars ko rozana ki kul energy ke 10 fisad se kam rakhne ka mashwara deta hai, aur 5 fisad se kam, yani takreeban 25 gram ya 6 chamach, mazeed faida de sakta hai. WHO is doosri sifarish ko "conditional" kehta hai kyunke is ke saboot nisbatan kam hain.

NHS (UK) ke mutabiq adults ke liye free sugars ki rozana had 30 gram hai, jo takreeban 7 cheeni ke cubes ke barabar hai. Bachon ke liye umar ke hisaab se kam: 7 se 10 saal ke liye 24 gram, 4 se 6 saal ke liye 19 gram.

Misal ke tor par agar chai mein 2 chamach cheeni daal kar din mein 3 pyaaliyan peeyen, to bina mithai ya sharbat ke bhi 6 chamach tak pohanch sakte hain. Yeh sirf ek andaza hai; chamach ka size aur dher mukhtalif hota hai.

4. Zyada cheeni se kya hota hai

NHS ke mutabiq zyada cheeni se extra calories milti hain jo wazan barha sakti hain, aur zyada wazan dil ki bimari, kuch cancers aur type 2 diabetes ka khatra barhata hai. NHS cheeni ko dant kharab hone ki ahem wajohat mein se ek bhi batata hai.

WHO ke review ke mutabiq jin adults ki cheeni kam thi unka wazan kam raha, aur zyada cheeni wazan barhne se jorhi gayi. Meethe mashroobat zyada peene wale bachon mein motapay ka imkan zyada paya gaya.

5. Chai ki cheeni kam kaise karein

NHS ka seedha mashwara hai: agar chai ya coffee mein cheeni lete hain to isay aahista aahista kam karein, yahan tak ke band ho jaye. Matlab ek dam se phiki chai ki jaga hafton mein thora thora kam karna.

Asaan tareeqay: pehle har pyaali se aadha chamach kam karein; chhota mug rakhein; chai ke saath biscuit ya rusk ki jaga bhuna chana ya ek mutthi badam jaise bina cheeni ke snack rakhein; sharbat ya cold drink ko roz ki aadat se hata kar kabhi kabhi ka muqam dein.

Dant ke liye NHS meethi cheezen mealtime tak mehdood rakhne aur juice ko din mein 150 ml tak rakhne ka kehta hai.

6. Wazan aur cheeni ka sach

Sirf cheeni chhorne se wazan kam hone ka wada nahi kiya ja sakta. Wazan kul calories, khane ki miqdar aur harkat par mabni hai. Magar cheeni wali cheezein aksar calories de deti hain, is liye unhein kam karna ek asaan pehla qadam hai.

Ek aasan tareeqa: do hafte tak rozana ki meethi cheezein likh lein, jaise chai, biscuit, sharbat, meethay. Is se andaza ho jata hai ke cheeni kahan se aa rahi hai.

7. Doctor se kab milein

Agar aap ko diabetes hai ya shak hai (bohat pyaas, baar baar peshab, thakan, wazan mein ghair mamooli kami), to cheeni ki had apne doctor ya dietitian se tay karwayein. Hamal mein ya kisi bimari mein khuraak badalni ho to bhi mashwara lein.

Yeh maloomat aam agahi ke liye hai aur doctor ke mashware ka mutabadal nahi.

Hawalay (Sources)

• WHO: Calls on countries to reduce sugars intake among adults and children
• NHS: How does sugar in our diet affect our health?

Note: Yeh maloomat sirf aam agahi ke liye hai, ilaj ka mutabadal nahi. Koi bimari, hamal, ya musalsal alamaat hon to doctor se zaroor mashwara karein.