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See a full list of Document Verification Requirements acceptable items. But researchers accounted for differences in diet quality, energy intake, and weight among the study volunteers. They found that having an otherwise healthy diet, or being at a healthy weight, only slightly diminished the risk associated with drinking sugary beverages. This suggests that weighing too much, or simply eating too many calories, may only partly explain the relationship between sugary drinks and heart disease.
Some risk may also be attributed to the metabolic effects of fructose from the sugar or HFCS used to sweeten these beverages. The adverse effects of the high glycemic load from these beverages on blood glucose, cholesterol fractions, and inflammatory factors probably also contribute to the higher risk of heart disease. Read more about blood sugar and glycemic load. Bone health Soda may pose a unique challenge to healthy bones: Soda contains high levels of phosphate.
Consuming more phosphate than calcium can have a deleterious effect on bone health. Soft drinks are generally devoid of calcium and other healthful nutrients, yet they are actively marketed to young age groups. Milk is a good source of calcium and protein, and also provides vitamin D, vitamin B6, vitamin B12, and other micronutrients. There is an inverse pattern between soft drink consumption and milk consumption — when one goes up, the other goes down.
Mortality According to a large, long-term study of 37, men and 80, women in the U. The increased early death risk linked with sugary drink consumption was more apparent among women than among men. There was a particularly strong link between drinking sugary beverages and increased risk of early death from cardiovascular disease. Among both men and women, there was a modest link between consumption and early death risk from cancer.
The study also found that drinking one artificially sweetened beverage per day instead of a sugary one lowered the risk of premature death. However, drinking four or more artificially sweetened beverages per day was associated with increased risk of mortality in women, so researchers cautioned against excessive consumption of artificially-sweetened beverages. Low-calorie sweeteners LCS are sweeteners that contain few to no calories but have a higher intensity of sweetness per gram than sweeteners with calories.
These include artificial sweeteners, such as Aspartame and Sucralose, as well as extracts from plants like steviol glycosides and monk fruit. A scientific advisory by the American Heart Association and American Diabetes Association noted that further research on the effects of LCS beverages on weight control, cardiometabolic risk factors, and risk of cardiovascular disease and other chronic diseases is needed.
That said, they also note that for adults who are regular high consumers of sugary drinks, LCS beverages may be a useful temporary replacement strategy to reduce intake of sugary drinks.
Sugar-sweetened beverages and risk of obesity and type 2 diabetes: epidemiologic evidence. National Cancer Institute. Applied Research Program.
Global obesity: trends, risk factors and policy implications. Nature Reviews Endocrinology. Pan A, Hu FB. Effects of carbohydrates on satiety: differences between liquid and solid food. Effects of soft drink consumption on nutrition and health: a systematic review and meta-analysis.
American journal of public health. The American journal of clinical nutrition. Effects of decreasing sugar-sweetened beverage consumption on body weight in adolescents: a randomized, controlled pilot study.
A trial of sugar-free or sugar-sweetened beverages and body weight in children. New England Journal of Medicine. Sugar-sweetened beverages and BMI in children and adolescents: reanalyses of a meta-analysis. Relation between consumption of sugar-sweetened drinks and childhood obesity: a prospective, observational analysis. The Lancet. Changes in diet and lifestyle and long-term weight gain in women and men. Sugar-sweetened beverages and genetic risk of obesity.
Changes in water and beverage intake and long-term weight changes: results from three prospective cohort studies. Excessive amounts may contribute to nonalcoholic fatty liver disease. In particular, fructose is linked to a significant increase in the dangerous fat around your belly and organs. This is known as visceral fat or belly fat Excessive belly fat is tied to an increased risk of type 2 diabetes and heart disease 16 , In one week study, 32 healthy people consumed beverages sweetened with either fructose or glucose Those who consumed glucose had an increase in skin fat — which is not linked to metabolic disease — while those who consumed fructose saw their belly fat significantly increase.
But when you drink sugary soda, your cells may become less sensitive or resistant to the effects of insulin. When this happens, your pancreas must make even more insulin to remove the glucose from your bloodstream — so insulin levels in your blood spike. This condition is known as insulin resistance. Insulin resistance is arguably the main driver behind metabolic syndrome — a stepping stone towards type 2 diabetes and heart disease Animal studies demonstrate that excess fructose causes insulin resistance and chronically elevated insulin levels 20 , 21 , One study in healthy, young men found that moderate intake of fructose increased insulin resistance in the liver Since excessive fructose intake may lead to insulin resistance, it is unsurprising that numerous studies link soda consumption to type 2 diabetes.
In fact, drinking as little as one can of sugary soda per day has been consistently linked to an increased risk of type 2 diabetes 24 , 25 , 26 , A recent study, which looked at sugar consumption and diabetes in countries, showed that for every calories of sugar per day — about 1 can of soda — the risk of type 2 diabetes increased by 1.
To put that in perspective, if the entire population of the United States added one can of soda to their daily diet, 3. Sugary soda contains virtually no essential nutrients — no vitamins, no minerals, and no fiber. It adds nothing to your diet except excessive amounts of added sugar and unnecessary calories. It regulates the number of calories you eat and burn 29 , 30 , In one study, rats became leptin resistant after being fed large amounts of fructose.
Strikingly, when they reverted back to a sugar-free diet , leptin resistance disappeared 34 , Eliminating fructose may reverse the problem. In rats, sugar binging may cause dopamine release in the brain, giving a feeling of pleasure Binging on sugar may have similar effects in certain people, as your brain is hardwired to seek out activities that release dopamine. In fact, numerous studies suggest that sugar — and processed junk foods in general — affect your brain like hard drugs For individuals predisposed toward addiction, sugar may cause reward-seeking behavior known as food addiction.
Studies in rats demonstrate that sugar can be physically addictive 38 , 39 , While addiction is harder to prove in humans, many people consume sugary drinks in a pattern typical for addictive, abusive substances. Sugar intake has long been linked to heart disease risk 41 ,
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