Kodi Chakudya Chachiwiri Chachiwiri N'chiyani?

Kodi "peresenti ya tsiku ndi tsiku yochokera pa zakudya 2,000-calorie" imatanthauza chiyani?

Kodi munayamba mwawonapo zolemba zing'onozing'ono palemba la Chidziwitso cha Nutrition ? Pansi pansi, mudzawona mndandanda umene umanena kuti zina mwazomwe zimaperekedwa zimachokera ku zakudya zokwana 2,000. Pa malemba ambiri malembawo amawerenga:

Malamulo a tsiku ndi tsiku amodzi amachokera pa zakudya 2,000 zamatori. Zomwe mumazitenga tsiku ndi tsiku zingakhale zapamwamba kapena zochepa malinga ndi zosowa zanu .

Pa malemba ena atsopano a Nutrition, malemba angawerenge kuti:

% Daily Value ikukuuzani kuchuluka kwa zakudya m'thupi kumadya chakudya cha tsiku ndi tsiku. Makilogalamu 2,000 patsiku amagwiritsidwa ntchito pazowonongeka.

Ngati mukuyesera kugwiritsa ntchito chizindikirocho kuti mudye chakudya chamagulu, zomwezo zikhoza kusokoneza. Kodi izi zikutanthauza kuti muyenera kudya makilogalamu 2,000 tsiku lililonse? Kapena pali njira yabwino yogwiritsira ntchito chidziwitso?

Kodi Chakudya Chachiwiri Chachiwiri N'chiyani?

Pofuna kupereka chithandizo chothandiza kwambiri kwa ogula, US Food and Drug Administration (FDA) amagwiritsa ntchito zakudya zokwana 2,000 monga chitsanzo pa gawo la Nutrition Facts lomwe limapereka chidziwitso chokhudza Malamulo a Daily ndi Percent Value Value (% DV). Sizowonjezera kudya makilogalamu 2,000. Sikutanthauzanso kuti zakudya zokwana 2,000 ndi zabwino kapena zoipitsitsa kuposa, kunena, chakudya cha 1,200-calories kapena zakudya 2,500-calories.

Ndiye n'chifukwa chiyani a FDA amagwiritsa ntchito chiwerengero cha calorie 2,000 pa chizindikiro? Ambiri ambiri odyera ku America adzakhala ndi chakudya cha tsiku ndi tsiku muyeso. Pogwiritsira ntchito chiwerengero chimenecho, chidziwitso chopatsa thanzi chomwe chimaperekedwa chingakhale chothandiza kwa omvera ambiri.

Mwachitsanzo:

• Mkazi wodalirika wazaka 30 amatha kudya pafupifupi 2147 makilogalamu kuti akhalebe wolemera.

• Mnyamata wina wazaka 40 angagwiritse ntchito makilogalamu pafupifupi 2195 kuti akhalebe wolemera
• Mayi wina wazaka 25, yemwe amagwira ntchito kwambiri, amadya pafupifupi 2143 makilogalamu kuti akhalebe wolemera
• Mwamuna wamwamuna wamtali, yemwe ali ndi zaka 70 amatha kudya pafupifupi 1828 makilogalamu kuti akhalebe wolemera.

Zosowa zanu zamakono tsiku ndi tsiku zimachokera ku kukula kwa thupi lanu , zolinga zanu zolemetsa , ndi gawo lanu la ntchito. Munthu amene akuyesera kutaya kapena kulemera akhoza kusintha kusintha kwake kwa tsiku ndi tsiku kuti akwaniritse zolinga zake zaumoyo. Kuti mudziwe kuchuluka kwa makilogalamu omwe muyenera kudya tsiku ndi tsiku, mukhoza kupanga masamu ophweka kapena kugwiritsa ntchito makina owonjezera a calorie. Zolinga zambiri zowonongeka zimayambira pa 1,200-calories patsiku chakudya cha amayi ndi 1,600-calories pa tsiku chakudya cha amuna.

Kuwonongeka Kwa Zakudya Zakudya

Chakudya chimene chimapereka makilogalamu 2,000 tsiku lililonse kungawoneke ngati chikuphatikizapo zakudya zambiri. Koma kuwonongeka kwenikweni kwa zakudya ndi zomveka kuposa momwe mungaganizire. Ndondomeko ya chakudya chowoneka ikhoza kuoneka ngati iyi:

Chakudya cham'mawa (pafupifupi makilogalamu 500)

• 2 mazira wokazinga kapena akuwombera
• Gawo 1 la mkate wonse wa tirigu
• Supuni 2 za kirimba batala
• 1 theka la mphesa kapena kapu ya madzi

Zosakaniza (makilogalamu 100)

• Mmodzi wa apulo apakati

Chakudya (pafupifupi ma calories 650)

• Turkey sangweji pa rye mkate ndi mayonesi
• Karoti ndi udzu winawake zimakhala ndi hummus
• Mmodzi wa chokoleti chokoleti chip cookie
• Galasi limodzi la mkaka wa 2%

Zosakaniza (makilogalamu 100)

• Chipinda chimodzi chaching'ono chowotcha

Chakudya (ma calories 650)

• Salimoni wothira (ma ounces 4) ndi mandimu
• Mbatata yaying'ono yophika ndi mafuta
• Broccoli yowonongeka
• Gawo limodzi la theka la ayisikilimu

Kodi Makhalidwe a Tsiku ndi Tsiku Ndi Otani?

Malamulo a tsiku ndi tsiku kapena ma DV ali ndi malingaliro othandizira zakudya zomwe zimatsatira malangizo a akatswiri a zaumoyo. Mndandanda wa Malamulo a Tsiku ndi Tsiku okhudzana ndi zakudya zamakono zimaperekedwa pansi pa zifukwa zina koma osati zakudya zonse. Malemba ang'onoang'ono sakufunika kuti apereke zambiri.

Makhalidwe amalembedwa kuti azidya zakudya zokwana 2,000 ndi zakudya 2,500-calories.

Malingana ndi chidziwitso cha DV, munthu amene adya makilogalamu 2,000 patsiku ayenera kudya:

• zosakwana 65 gmm kapena 585 calories kuchokera mafuta
• zosakwana 20 gmm kapena 180 calories kuchokera mafuta odzaza
• makilogalamu 300 kapena makilogalamu 1200 kuchokera muzakudya
• pafupifupi 50 gm kapena 200 calories kuchokera ku mapuloteni
• makilogalamu oposa 2,400 a sodium
• makilogalamu osachepera 300 a cholesterol
• pafupifupi mamiligalamu 25 a fiber

Dziwani kuti zina mwazinthuzi zasinthidwa kuchokera ku sayansi yaposachedwapa yowonjezera ndipo zikuwonetsedwa pa ndondomeko yowonjezera ya Nutrition . Amagwiritsidwa ntchito kuwerengera peresenti ya mtengo wa tsiku ndi tsiku. Malangizo a mafuta odzaza (magalamu 20) ndi kolesterol (300 milligrams) sizinasinthe, pomwe mfundo zotsatirazi zimasinthidwa kapena kuwonjezeredwa kuti zikhale ndi zakudya zowonjezera zowonjezera.

• osati magalamu 78 kapena ma calories 702 ku mafuta onse
• osati mamiliyoni 2,300 a sodium
• 275 magalamu kapena 1,100 makilogalamu kuchokera muzakudya
• makilogalamu 28 a fiber
• osaposa 50 magalamu a shuga
• Makilogalamu 20 a vitamini D
• Zakamulogalamu 1,300 za calcium
• 18 mg wa chitsulo
• Masentimita 4,700 a potaziyamu

Komanso, kumbukirani kuti izi ndizozitsogolera osati mankhwala omwe ali ndi thanzi labwino kapena kudya. Wolemba zakudya wodzitetezera kapena wathanzi angapereke malingaliro abwino kuti athe kukwaniritsa zosowa zanu zaumoyo. Komanso, amayi apakati ndi ana ali ndi malingaliro osiyana osiyana siyana a macronutrients, mavitamini, ndi mchere.

Kodi Mtengo wa Tsiku Lililonse Ndi Chiyani?

Phindu la tsiku ndi tsiku (% DV kapena% Daily Value) likukuuzani kuchuluka kwa chakudya chomwe chimapangitsa kuti muyambe kudya zakudya zopatsa thanzi. Malamulo a tsiku ndi tsiku a mndandanda amalembedwa m'ndandanda kumbali yowongoka ya Chidziwitso cha Nutrition.

Mungagwiritse ntchito chiwerengero cha "Daily Value" kuti muwone ngati mukupeza zakudya zofunikira monga mafuta, mapuloteni, calcium ndi fiber. Mukhozanso kugwiritsa ntchito deta kuti mutsimikizire kuti simukupeza zakudya zambiri zomwe zingakhale zochepa, monga mafuta odzaza kapena cholesterol.

Pa chomera chilichonse, chizindikirocho chimatchula nambala ya magalamu kapena milligrams yomwe chakudyacho chimapereka. Chidziwitso ichi chatchulidwa mu khola kumbali yakumanzere ya chizindikiro. Mwachitsanzo, mungayang'ane chizindikiro cha zakumwa zomwe mumazikonda kwambiri ndikuwona kuti zimapereka magalamu awiri a mafuta odzaza.

Koma kumanja kwa chizindikiro, mudzawona peresenti. Limafotokoza momwe chakudyacho chimathandizira kuti mukhale ndi zakudya zowonjezera ngati mutadya zakudya zokwana 2,000 patsiku.

Ngati mumadya makilogalamu 2,000 patsiku, Daily Value kwa mafuta odzaza ndi ma gramu 20 tsiku kapena osachepera. Popeza chotupitsa chomwe mumachikonda chimapereka ma gramu awiri a mafuta odzaza, zimapereka 10 peresenti ya chakudya chanu chonse cha mafuta okhutira tsikulo. Mudzawona "10%" mundandanda wa "Daily Value" column.

Njira Zosiyana Zogwiritsira Ntchito Percent Value Value

Bwanji ngati simukudya makilogalamu 2,000 patsiku? Kodi chidziwitso cha mtengo wapatali pa tsiku ndi tsiku chilibe ntchito? Osati kwenikweni. A FDA amapereka malingaliro okhudza njira zothandiza zogwiritsira ntchito Malamulo a Daily Percent ndi chidziwitso china cha zakudya ngakhale kuti mumadya zochuluka bwanji. Mungagwiritse ntchito mfundoyi kuti:

• Pangani zoyerekeza. Ngati mukuyesera kusankha pakati pa mitundu yochepa yosiyanasiyana ya zinthu, mungathe kufanizitsa malemba kuti muwone momwe mankhwalawa angathandizire zosowa zanu za tsiku ndi tsiku. Onetsetsani kuti mukuyerekezera zakudya ndi kukula komweko. Onetsetsani kukula kwautumiki pamwamba pa Chidziwitso cha Nutrition. Kenaka fufuzani khola la% Daily Value kuti muwone chakudya chomwe chimapatsa zakudya zambiri zomwe mukusowa komanso zakudya zomwe simukuzidya.
• Onetsetsani zodzinenera pa phukusi la chakudya. Mutha kuona chithandizo chamankhwala kutsogolo kwa chakudya chomwe chimveka chokongola. Ndizowunikira kutsimikizira zifukwazo poyang'ana chizindikiro cha Nutrition Facts. Mwachitsanzo, mukhoza kuona chakudya chomwe chimalengeza kuti ndi "zotsika m'makilogalamu." Koma mwina sizingakhale zotsika kwambiri.
  
  Kawirikawiri, makilogalamu 40 amaonedwa kuti ndi otsika, makilogalamu 100 amawerengedwa moyenera ndipo ma calories 400 kapena ochulukirapo amawoneka okwera ngati mutadya zakudya zokwana 2,000. Ngati chakudya chimene mukuyang'ana chimawapatsa makilogalamu 200 pakutha, zingakhale zotsika kwambiri kuposa mpikisano wake, koma si chakudya chochepa cha kalori.
  
  Mukhozanso kutsimikizira zodzinso za zakudya. Zakudya zomwe zimapereka 5 peresenti ya DV ya zakudya zina zimakhala zochepa ndipo zomwe zimapereka 20 peresenti DV kapena zambiri zimawoneka kuti ndi zapamwamba. Mwachitsanzo, ngati mbeu yanu yomwe mumakonda imalengeza kuti ndi yabwino kwambiri ya fiber, mukhoza kuwona mtengo wamtengo wapatali wa tsiku ndi tsiku pa chidziwitso cha Nutrition kuti muwone ngati ndi chakudya chokwanira kapena chakudya chochepa. Ngati Phindu la Tsiku Lililonse limatchulidwa ndi fiber ndi 25 peresenti, ndiye kuti chakudya chimakhala chakudya chokwanira.
• Pangani zakudya zamalonda kuti mukhale ndi zakudya zabwino. Pamene mumakhala omasuka kugwiritsa ntchito mtengo wa peresenti ya tsiku ndi tsiku pazolemba za zakudya zowonjezera, mungathe kuzilonda mwamsanga kuti mugulitse chakudya chochepa cha zakudya zokhala ndi zakudya zapamwamba kwambiri. Mwachitsanzo, ngati mukuyesera kuchepetsa kumwa mchere, mungathe kuwona% DV ya zakudya zofanana ndikusankha imodzi yokhala ndi otsika kwambiri yomwe ili mu mzere wa sodium. Kapena ngati mukuyesera kuchulukitsa mapuloteni anu, mukhoza kuyang'ana zakudya zomwe zili ndi apamwamba kwambiri zomwe zili ndi mapuloteni.

Kodi Mumadya Zakudya Zakudya 2,000?

Ambiri ogula ogula ndi odya bwino samadziwa kuchuluka kwa zopatsa mafuta tsiku lililonse. Ngati simukudya zazikulu, mukhoza kudya makilogalamu 1,500 patsiku kapena ngakhale pang'ono. Kotero simungadziwe momwe mungagwiritsire ntchito Malamulo a Tsiku ndi Tsiku ndi Malamulo a Tsiku Lililonse omwe amalembedwa pa Zolemba Zoona za Nutrition.

Ngati mukuyesera kuchepa thupi kapena kusintha zakudya zanu, mungapeze zothandiza kusunga diary chakudya kwa sabata kapena kuposa kuti mupeze nambala yanu. Mwina mudzaze magazini ya pepala, gwiritsani ntchito pulogalamu yamakono kapena webusaitiyi kuti muwerenge calories yanu. Pambuyo sabata kapena kuposerapo kuwerengera kalori, muyenera kukhala ndi chiwerengero chabwino cha kudya kwa kalori tsiku ndi tsiku. Mukakhala ndi nambala yanu mukhoza kusintha kuti mukwaniritse zolinga zanu ndikugwiritsa ntchito lemba la Zoona za Nutrition kuti mudziwe momwe chakudya chilichonse chimathandizira pa ndondomeko yanu ya tsiku ndi tsiku.

Kumbukirani, zidziwitso zoperekedwa palemba la Nutrition Facts zimachokera pazitsogozo zambiri. Kugwiritsa ntchito kungakuthandizeni kudya zakudya zokwanira kuti mukhale ndi thanzi labwino. Ngati mukusowa malangizo othandizira kuti mukhale ndi thanzi labwino, kambiranani ndi dokotala wanu kapena funsani kwa wodziteteza.

> Zotsatira:

> Ma Institutes of Health. Kuwerenga kwa tsiku ndi tsiku kwa zakudya zowonjezera malemba (DSLD). https://www.dsld.nlm.nih.gov/dsld/dailyvalue.jsp.

> Utsogoleri wa US Food and Drug Administration. Kusintha kwa Zoona za Zakudya Zakudya Zakudya Zambiri http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm.

> Utsogoleri wa US Food and Drug Administration. Momwe mungamvetsere ndikugwiritsa ntchito chizindikiro chodziwika bwino cha zakudya. http://www.fda.gov/Food/IzigawoPackagingLabeling/LabelingNutrition/ucm274593.htm.

> Utsogoleri wa US Food and Drug Administration. Zakudya zabwino zolemba. http://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/#intro.