Liwu la chakudya ndi bwenzi lanu pankhani ya zakudya ndi kugawa gawo. Ngati muli ndi zakudya zolimbitsa thupi, n'kofunika kuwerenga. Bweretsani magalasi anu owerengera ku sitolo monga momwe kusindikizira kumakhala kochepa.
- Kutumikira kukula: Ichi ndi ndalama pa kutumikira. Zingatheke kapena zisagwiritsidwe ntchito pa chidebe chonse; mudzapeza kuti mu nambala yotsatira. Mutha kudabwa ndi kuchepa kwa "kutumikira", monga magawo odyera kawirikawiri amatumikiridwa awiri kapena ambiri.
- Kutumikira pa chidebe: Mutha kuganiza kuti thumba la chipsera za mbatata ndi 1 ndikugwiritsira ntchito komanso makilogalamu 140 omwe amalembetsa amatha kugwiritsa ntchito thumba lonse. Ganizirani kachiwiri ndikuwunika: Katani ndi matumba omwe mungakhulupirire kuti ndi operekera osakwatiwa akhoza kukhala 2, 2 1/2, 3 kapena kuposa. Nambala zonse zomwe zili m'munsimu zokhudzana ndi zopatsa mphamvu, mafuta, chakudya , ndi zina zotere zimachokera ku ntchito imodzi osati pa chidebe chonse.
- Makhalidwe a Tsiku ndi Tsiku: Nambala iyi imayesedwa kwa michere iliyonse ndipo imayambira kudya kwa tsiku ndi tsiku kwa zikwi 2,000 kwa ambiri, 2,500 kwa ena. Mafuta, cholesterol, ndi sodium kudya tsiku ndi tsiku ndi "zosakwana" mtengo pamene mukulimbikitsidwa kukhala pansi pa mtengo wa tsiku ndi tsiku. Mavitamini ena, ndi "osachepera" mtengo. Ngati chizindikirocho chili ndi zosakwana 5 peresenti ya mtengo wapatali wa tsiku ndi tsiku, zimatengedwa kuti ndizochepa m'thupi. Ngati ili ndi zoposa 20 peresenti, imatengedwa kuti ndi yapamwamba mu zakudya.
- Ma calories: Awa ndi chiwerengero cha makilogalamu omwe akugwira ntchito imodzi. Kachiwiri, yang'anirani kuti mutsimikizire kuchuluka kwa momwe mungagwiritsire ntchito zotengerazo ndi zomwe kukula kwake kuli. Mukhoza kudziwa ngati kutumikila ndi kochepa kapena kolemera kwambiri ndi malamulo awa ofiirapo: 40 calories ndi otsika, makilogalamu 100 ndi ochepa, 400 kapena kuposa mafuta owonjezera.
- Mafuta Ochokera ku Mafuta: Izi ndizokhuta zonse zomwe zimachokera ku mafuta omwe amagwiritsa ntchito chakudyachi.
- Mafuta Onse: Chiwerengero cha magalamu a mafuta omwe amagwiritsa ntchito chakudyachi. Akatswiri a zaumoyo amalimbikitsa kuchepetsa kudya mafuta odzaza, mafuta owonjezera, mafuta a kolesterolini, ndi sodium, chifukwa chake izi zili mndandanda muno. Mukufuna kuyesetsa kukhala pansi pa chiwerengero cha mtengo wapatali tsiku ndi tsiku.
- Mafuta okhutira: Kulemera kwa mafuta okhutira mu chakudya chimodzi cha chakudya ichi. Yesani kukhala pansi pa mtengo wa tsiku ndi tsiku; m'munsi ndi bwino.
- Mafuta Opatsirana: Palibe zopereka za tsiku ndi tsiku zoperekedwa chifukwa zimalimbikitsidwa kuti muchotse mafuta osokoneza chakudya chanu.
- Cholesterol: Pamene tikufunikira cholesterol, ambiri a ife timadya kwambiri. Mufuna kukhala pansi pa mtengo wapatali.
- Sodium: Monga cholesterol, gawo la sodium ndilofunika koma timakonda kudya kwambiri. Mufuna kukhala pansi pa mtengo wapatali.
- Zakudya Zonse: Tsopano tilowetsa gawo la zolemba zomwe tikufuna kukwaniritsa kapena kupitilira kufunika kwa tsiku ndi tsiku kwa zakudya zamtunduwu. Mabala onsewa amaphatikizapo ma carb ovuta komanso ophweka mu chakudya chimodzi. Izi zikhonza kukhala shuga, zowonjezera, kapena zitsulo.
- Matenda a Zakudya: Anthu ambiri sapeza mavitamini okwanira pa zakudya zawo. Zida zamtunduwu zimalimbikitsa ubweya wabwino. Cholinga choposa kupambana kwa tsiku ndi tsiku kwa fiber, 25 mpaka 30 magalamu onse patsiku.
- Zosakaniza: Zakudya zimaphatikizapo zakudya zachilengedwe zosavuta monga lactose mu mkaka, komanso shuga wowonjezera. Shuga izi zimapanga mtengo wonse wa makapu.
- Mapuloteni: Kufunika kwa tsiku ndi tsiku kwa mapuloteni sikunatchulidwe kupatula ngati chizindikirocho chimapereka chidziwitso kuti chili ndi mapuloteni.
- Mavitamini ndi Mchere: Anthu ambiri samapeza vitamini A okwanira, vitamini C, calcium, kapena chitsulo mu zakudya zawo. Zinthu zinayi izi zikuwonetsedwa kuti zikuthandizeni kupeza chakudya chokwanira.
Kuwerenga Mndandanda wa Zosakaniza
Mukafika pamwamba pa tebulo la zakudya komanso muzitsulo, kodi mumawona bwanji mafuta ndi shuga zomwe mungapewe? Bweretsani magalasi anu owerenga kapena galasi lokulitsa: Kusindikizidwa kumakhala kochepa pa malembawo.
Zosakaniza zimatchulidwa poyerekeza ndi kuchuluka kwa chakudya. Apa ndi kumene opanga zakudya angasewere masewera amodzi ndi ife kubisa shuga ndi mafuta pogwiritsa ntchito mayina okonda kapena osokoneza. Kodi madzi a nzimbe wosakanizidwa ndi osiyana kwambiri ndi shuga wa nzimbe? Zina zowonjezera zimamveka ngati mndandanda wamakina ogulitsa la labistry. Izi zingawopsyeze kapena zimangosokoneza.
Zakudya Zowonongeka
Ngati muli ndi zakudya zolimbitsa thupi kapena kukhudzidwa ndi zopangira zilizonse, mwamsanga mudzaphunzira kuyang'ana mndandanda wazowonjezera.
Kumvetsetsa Madandaulo a Zakudya Zakudya
Malamulo a boma la US amalongosola zomwe mawu angagwiritsidwe ntchito pofotokoza mlingo wa zakudya m'thupi.
Ufulu: Izi zikutanthauza kuti ayi kapena ndalama zochepa (zosakwana hafu ya gramu) za zigawozi: mafuta, mafuta odzaza mafuta, mafuta a kolesterolini, sodium, shuga, ndi makilogalamu. Izi zingathenso kutchulidwa kuti "opanda," "ayi" ndi "zero." Ngati chakudya chimati "wopanda mafuta ," "osakhala mafuta," kapena "mafuta a zero," ndiye kuti ali ndi theka la gramu ya mafuta.
Low: Chakudya chingathe kuwonjezera "pansi" patsogolo pa michere ngati sichidutsa pamtunda wina wa mafuta, mafuta odzaza mafuta, mafuta a kolesterolini, sodium, ndi makilogalamu. Mukhoza kudya zakudya izi ngati gawo la zakudya zokwanira ndipo mosakayikira sizingapitirire kufunika kwa tsiku ndi tsiku. Chitsanzo: tchizi tochepa.
- Mafuta ochepa: 3 g kapena osachepera pa kutumikira
- Mafuta otsika kwambiri: 1 g kapena zosachepera pa kutumikira
- Low-sodium: 140 mg kapena osachepera pa kutumikira
- Sodium yotsika kwambiri: 35 mg kapena osachepera pa kutumikira
- Cholesterol Chochepa: 20 mg kapena zosachepera ndi 2 g kapena osachepera mafuta odzaza patsiku
- Low calorie: 40 calories kapena zosachepera pa kutumikira.
Ofooka ndi oonda kwambiri: Mawu awa akufotokoza nyama, nsomba, nsomba, ndi nkhuku. Kwa iwo amene amadya nyama, muzitsatira kuti muzisunga zakudya zowonda komanso zowopsya.
- Otsamira: mafuta ochepa oposa 10 g, mafuta olemera 4.5 g kapena ocheperapo, ndi oposa 95 mg cholesterol peresenti potumikira ndi 100 g.
- Zowonjezera zowonjezereka: mafuta osachepera 5 g, osachepera 2 g mafuta odzaza, ndi osapitirira 95 mg cholesterol potumikira ndi 100 g.
Pamwamba: Ngati chakudya chiri ndi 20 peresenti kapena kuposerapo kwa phindu tsiku ndi tsiku potumikira ndi michere, imakhala ndi zakudya zambiri.
Gwero labwino: Mmodzi wogwiritsira ntchito chakudya ichi ali ndi 10 mpaka 19 peresenti ya mtengo wapatali wa tsiku ndi tsiku wa zakudyazo.
Kuchepetsa: Zakudya sizodzichepetsa mwachibadwa, zimatha kuchepetsedwa ngati zasinthidwa kukhala ndi 25 peresenti yochepa ya zakudyazo. Mwachitsanzo, mkaka wa mafuta ochepa kapena mafuta ocheperako, monga mkaka wachilengedwe kapena tchizi ndi mafuta oposa 25 peresenti.
Zochepa kapena Zochepa: Liwu ili likuyerekeza chakudya ndi chakudya chomwe chimatchulidwa ndipo amati 25 peresenti yokhala ndi michere kapena calories kusiyana ndi chakudya chofotokozera. Chitsanzo chofala ndi mbatata za mbatata zomwe zimatchula mafuta osachepera 25 peresenti kapena 25 peresenti yocheperapo kuposa zipsera zina za mbatata.
Kuwala: Chakudya chingadzitcheke kuwala ngati chiri ndi 1/3 chocheperapo makilogalamu kapena theka la mafuta a chakudya. Chitsanzo: kirimu wowawasa amatha kukhala ndi mafuta ochepa komanso / kapena calories kuposa nthawi zonse zonona zonona. Ikhoza kunena kuti imakhala yowonjezera mu sodium ngati sodium zokhutira zimachepetsedwa ndi 50 peresenti.
Zowonjezera: Izi zikutanthauza kuti chakudya chimakhala ndi zakudya zokwana 10 peresenti ya mtengo wa tsiku ndi tsiku kusiyana ndi chakudya chofotokozera.
Wathanzi: Kuti adzicheke okha "wathanzi," chakudya chiyenera kukhala cha mafuta ochepa, mafuta odzaza, cholesterol, ndi sodium. Ngati ndi chakudya chimodzi, chiyenera kupereka 10 peresenti kapena kuposerapo kwa mavitamini A kapena C, iron, calcium, protein kapena fiber. Zakudya zina zimakhala ndi thanzi labwino pokhapokha zitasinthidwa: zipatso, masamba, ndi mbewu zina. Kwa mavitamini a mazira ndi ma diner ambiri, amafunika kupereka 10 peresenti ya mavitamini , minerals, mapuloteni kapena mavitamini omwe amapezeka, kuphatikizapo mafuta ochepa, mafuta odzaza mafuta, mafuta a cholesterol, ndi sodium. Mavitamini a sodium ayenera kukhala pansi pa 360 mg pakutumikira kwa zakudya zokha ndi 480 mg pa kutumikira kwa mtundu wa zakudya.
> Zotsatira:
> USFDA Mmene Mungamvetsetse ndi Kugwiritsira Ntchito Chizindikiro Chakudya Chakudya.
> USFDA A Chinsinsi Chosankha Chakudya Chopatsa Thanzi: Kugwiritsira ntchito Zoonadi Zakudya Zakudya Zakudya Zakudya.