Chifukwa Chakudya Chakumsika-Kalori Kungakhale Choipa Chakudya Chake

Mavuto Ogwiritsira Ntchito Ochepa-Chosankha Chochepa

Dieters nthawi zambiri amayesa kudya zakudya za calorie kuti zichepe . Mukhoza kugula zakudya zotchedwa "mafuta ochepa," "kuchepetsa calorie," kapena "lite" ku golosale kuti muthandizidwe ndi dongosolo lanu lopweteka. Mukhozanso kuyesa kuphika ndi zakudya zochepa pakhomo . Koma nthawi zina, zakudya zoperewera zowonongeka ndizoipa kwa zakudya zanu.

Kodi Zakudya Zamakono Zochepa Ndi Ziti?

Mudzawona zakudya zambiri zogundidwa m'magolosi zomwe zimatchedwa "lite," "kuwala," "calorie yochepa," kapena "mafuta ochepa." Zakudya izi zimakongola kwambiri kwa dieters omwe akuyesera kudula zakudya .

Zochititsa chidwi kwambiri ndi zakudya zotchedwa "mafuta opanda mafuta," kapena "mafuta ochepa."

Koma ngati simukudziwa zomwe zilembozo zikutanthawuza, zakudya zanu zikhoza kukhala zovuta. Dongosolo la Chakudya ndi Mankhwala (FDA) ndi Dipatimenti ya Zamalonda ya United States (USDA) ili ndi ndondomeko yowunikira zakudya zomwe zimayendera kugwiritsa ntchito mawu awa. Malangizowa apangidwa kuti athandize ogula kupanga zosankha zabwino za chakudya. Koma amatha kugwiritsidwa ntchito ndi opanga chakudya kuti apange zakudya zowoneka bwino kuposa momwe zilili.

Malemba Odyera Ochepa-Okha

Chakudya chomwe chimatchedwa "wopanda mafuta" sichiyenera kukhala ndi mafuta. Malinga ndi malangizo a FDA, ayenera kupereka zochepa kuposa ma gramu asanu pa mafuta onse. Choncho, mankhwala ngati mapulogalamu ena a khofi akhoza kukhala ndi ma gramu mamiliyoni a mafuta panthawi yomwe akutumikira ndikukhalabe "opanda mafuta" motsatira malamulo.

Ndiye n'chifukwa chiyani mafuta ang'onoang'onowa amakhala ndi vuto? Chifukwa mungadye zambiri kuposa kutumikira limodzi pamene mukusangalala ndi chakudya chimenecho.

Apanso, khofi ndi chitsanzo chabwino. Ma dieters ambiri adzatsanulira maulendo awiri, atatu, kapena maulendo angapo kukula kwa kapu yawo m'mawa. Pamene servings yowonjezera, mafuta ndi mafuta owonjezera amakhala ndi mafuta.

"Low calorie" kapena "Kuwala" ndizophwanya malamulo. Malinga ndi malangizo a USDA, zakudya izi ziyenera kukhala ndi makilogalamu 25 ocheperapo ("kuchepa kwa calorie") kapena 50 peresenti ya mafuta ochepa ("low calorie") kusiyana ndi chakudya chofanana.

Koma ngati chakudya choterechi chimalemera kwambiri, chakudya chochepa cha calories chingakhale chokwera kwambiri, ndipo sizinali zabwino kwa zakudya zanu.

Kodi Muyenera Kugula Zakudya Zamakono Zochepa?

Kafukufuku wina wasonyeza kuti timakonda kudya zakudya zomwe zimanyamula zakudya monga "wathanzi," "kuwala" kapena "mafuta ochepa." Ngati mukuwona kuti zakudya izi sizingakhale zochepa kapena zopanda mafuta, posankha zakudya zowala zingakupangitseni kuti mudye makilogalamu ambiri palimodzi.

Komanso, zakudya zopanga zakudya zimachepetsa mafuta kapena calories powonjezera zowonjezera zomwe sizingakhale zabwino kwa zakudya zanu . Mwachitsanzo, ma saladi ambiri opanda mafuta amapangidwa ndi shuga ndipo mafuta ena osapatsa mafuta a khofi amapangidwa ndi manyuchi a chimanga a fructose.

3 Malamulo Ogulira Zakudya Zamtsika Zochepa

Kodi mumapewa zakudya zopanda mafuta kapena zochepa? Inu simukusowa kutero. Koma pali malamulo atatu abwino omwe mungatsatire kuti musamadye zakudya zanu.

1. Werengani malemba mosamalitsa. Onetsetsani kuti mukuyesa kukula kwa chakudya chilichonse chimene mumagula ndikuganiza za momwe mungathere. Kenaka sankhani ngati zakudya zopanda mafuta kapena mafuta ochepa ndizo zabwino kwambiri.
   
2. Onani mndandanda wazitsulo. Pezani malonda patsogolo pa lebo ya chakudya. M'malo mwake, fufuzani Mndandanda wa Zosakaniza kuti muwone ngati chakudya chanu chili bwino. Onani ngati mafuta a hydrogenated, manyuchi a chimanga a fructose kapena othandizira ena awonjezedwa ku chakudya chanu kuti apange mawonekedwe kapena kukoma.
   

1. Pezani zakudya zomwe zimakhala zochepa m'thupi ndi mafuta. Zakudya zina zimakhala zochepa kwambiri ndipo zimakhala zochepa mu mafuta opanda processing konse. Zakudya izi zikhoza kukhala zabwino kwa zakudya zanu. Zipatso ndi ndiwo zamasamba komanso zakudya zowonda zimapatsa zakudya zambiri popanda mafuta ochulukirapo kapena olemera kwambiri. Izi ndi zakudya zomwe zidzakupangitsani thupi lanu ndi kusunga zakudya zanu.

Mawu Ochokera

Kusankha zakudya zabwino kuti zisawonongeke zingakhale zovuta. Ndizomveka kuti tikufuna kugula zakudya zokhala ndi calorie yochepa. Koma nthawi zambiri, zakudya zabwino zotsika kwambiri sizinalembedwe konse chifukwa sizili phukusi kapena kusinthidwa.

Pezani kulenga pamene mukupita ku golosale. Lembani mndandanda ndikugulira malo oyendetsa sitolo, kuti mupeze zakudya zowonongeka zomwe zimapatsa thanzi labwino komanso kuchepetsa kulemera kwa nthawi yomweyo.

_Zotsatira:

_{Kulemba ndi Zakudya Zabwino. Malangizo Othandizira Makampani: Buku Lophatikiza Zakudya (9. Zowonjezera A: Mafotokozedwe a Zomwe Zimakhudza Zambiri). US Food and Drug Administration. Zapezeka: February 9, 2016. http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064911.htm}

_{Chotsatira Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chachikulu Dipatimenti ya Ulimi ya US. Idapezeka: February 9, 2016. http://www.fsis.usda.gov/shared/PDF/Labeling_Requirements_Guide.pdf}