Gazlangan ichimlikda qancha shakar bor: bankada va shishada necha choy qoshiq

YaYo tahririyati · Chop etilgan: 29.09.2026 · Manbalar tekshirilgan: 29.09.2026

Shirin gazlangan ichimlik — kunlik shakar me'yorini sezmasdan ichib qo'yishning eng oson yo'li: shakar erigan, u ko'rinmaydi, shisha esa bitta tushlikda tugaydi. Keling, bankada va shishada qancha shakar borligini hisoblaymiz va uni nima bilan almashtirish mumkinligini ko'ramiz.

Bir banka gazlangan ichimlikda qancha shakar bor

Turli tashkilotlar bir-biriga yaqin raqamlarni keltiradi:

• AQSh Kasalliklarni nazorat qilish va oldini olish markazlari (CDC): 355 ml oddiy gazlangan ichimlikda 10 choy qoshiqdan ko'p, taxminan 42 g qo'shilgan shakar va 155 kkal atrofida bor;
• Amerika yurak assotsiatsiyasi (AHA): 355 ml bankada 10 choy qoshiq, 42 g;
• Buyuk Britaniya sog'liqni saqlash xizmati (NHS): bir banka oddiy kolada 7 choy qoshiq, 35 g;
• JSST: bir banka shirin gazlangan ichimlikda 40 g gacha erkin shakar bo'lishi mumkin — taxminan 10 choy qoshiq.

Raqamlar ichimlik va banka hajmiga qarab farq qiladi. Ammo xulosa bitta: bitta bankaning o'zi JSST tavsiya qilgan kunlik 25 g (6 qoshiq) ga teng yoki undan ko'p.

YaYo bazasidagi gazlangan ichimliklar

YaYo bazasida shakar qadoqdagi jadvalda ko'rsatilgan gazlangan ichimliklar bo'yicha (hisoblangan: 55 ta) mediana — 100 ml da 10 g shakar. Demak:

• 330 ml banka — taxminan 8,2 choy qoshiq shakar;
• 0,5 litrli shisha — taxminan 50 g, ya'ni 12,5 choy qoshiq;
• 1,5 litrli shisha — taxminan 38 choy qoshiq.

Hisoblangan ichimliklar orasida eng shirini — 100 ml da 13,5 g shakar. Shakarsiz ichimliklar (100 ml da 0,5 g dan ko'p emas): 11 ta.

Barcha gazlangan ichimliklar shakar kamayishi tartibida — «Eng kam shakarli gazlangan ichimliklar» ro'yxatida.

O'z shishangizdagi shakarni qanday hisoblash

100 ml dagi «shakar» raqamini oling, shishaning millilitrdagi hajmiga ko'paytiring va 100 ga bo'ling — grammni olasiz. 4 ga bo'lsangiz — choy qoshiqlar soni chiqadi. Masalan, 1 litrli shishada 100 ml ga 10 g: 10 × 1000 / 100 = 100 g, ya'ni 25 choy qoshiq.

Shirin ichimliklarni tez-tez ichish nega yomon odat

CDC shirin ichimliklarni muntazam ichishni vazn ortishi va semizlik, 2-tur qandli diabet, yurak kasalliklari, alkogolsiz jigar kasalligi, tish kariyesi va podagra bilan bog'laydi. CDC shirin ichimliklarga faqat gazlangan ichimliklarni emas, balki meva ichimliklari, sport va energetik ichimliklar, shirin choy va qahvani ham kiritadi. Ularning o'rniga CDC suv ichishni maslahat beradi — oddiy yoki shakarsiz gazli suv.

«Shakarsiz» gazlangan ichimlik-chi?

2023 yil may oyida JSST tavsiya chiqardi: vaznni nazorat qilish yoki yuqumli bo'lmagan kasalliklar xavfini kamaytirish uchun kaloriyasiz shakar o'rnini bosuvchilardan — masalan, aspartam, atsesulfam K, sukraloza, saxarin, steviyadan — foydalanmaslik. Tadqiqotlar yog' massasini kamaytirishda uzoq muddatli foydani ko'rsatmagan, uzoq muddat iste'mol qilinganda esa nomaqbul oqibatlar bo'lishi mumkin — masalan, kattalarda 2-tur qandli diabet va yurak-qon tomir kasalliklari xavfi yuqoriroq.

Tavsiya shartli (dalillar yakuniy emas) va allaqachon qandli diabeti bor odamlarga tegishli emas. Shirin ichimliklar o'rniga JSST mevalar yoki shirin bo'lmagan mahsulot va ichimliklarni taklif qiladi.

Sharbat gazlangan ichimlik emas-ku?

JSST meva sharbatlaridagi shakarni ham qo'shilgan shakar kabi erkin shakar deb hisoblaydi. NHS kuniga jami 150 ml dan ko'p bo'lmagan sharbat va smuzi ichishni, yaxshisi ovqat paytida ichishni maslahat beradi.

YaYo bazasidagi sharbatlar va nektarlar bo'yicha mediana — 100 ml da 10,5 g shakar (hisoblangan: 18 ta). 0,5 litrli qadoq — taxminan 52 g shakar, ya'ni 13,1 choy qoshiq.

Ichimlikni qanday tanlash kerak

• 100 ml dagi shakarga qarang. Yevropa Ittifoqi qoidalariga ko'ra «kam shakarli» — 100 ml da 2,5 g dan ko'p emas, «shakarsiz» — 0,5 g dan ko'p emas.
• 100 ml uchun emas, butun shisha uchun hisoblang.
• Kunlik chegara bilan solishtiring: JSST bo'yicha 25 g, AHA bo'yicha ayollarga 25 g va erkaklarga 36 g.

Aniq bir shishani tekshirishning eng oson yo'li — skanerlash: YaYo 100 ml dagi va butun qadoqdagi shakarni choy qoshiqlarda ko'rsatadi.

Manbalar

1. Rethink Your Drink — Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/healthy-weight-growth/rethink-your-drink/index.html
2. Fast Facts: Sugar-Sweetened Beverage Consumption — Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html
3. How Much Sugar Is Too Much? — American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much
4. How to cut down on sugar in your diet — NHS. https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/how-to-cut-down-on-sugar-in-your-diet/
5. WHO calls on countries to reduce sugars intake among adults and children — Jahon sog'liqni saqlash tashkiloti (WHO), 04.03.2015. https://www.who.int/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children
6. WHO advises not to use non-sugar sweeteners for weight control in newly released guideline — Jahon sog'liqni saqlash tashkiloti (WHO), 15.05.2023. https://www.who.int/news/item/15-05-2023-who-advises-not-to-use-non-sugar-sweeteners-for-weight-control-in-newly-released-guideline
7. Water, drinks and your health — NHS. https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/
8. Nutrition claims — European Commission. https://food.ec.europa.eu/food-safety/labelling-and-nutrition/nutrition-and-health-claims/nutrition-claims_en

Manbalar tekshirilgan: 29.09.2026.