Sankani makalata a zakudya mofulumira kuti mupeze mfundo zofunika
Ngati mukuyesera kudya bwino, chizindikiro cha zakudya chimakhala chida choyenera kugwiritsa ntchito popanga zakudya zabwino. Mukamaphunzira mwamsanga kuthandizira mfundo za Nutrition kuti mudziwe zambiri, mutha kugulitsa mofulumira, kudya bwino , ndi cholinga chanu kuti muchepetse thupi lanu mosavuta .
Pamene mukuwerenga kudzera mu bukhuli kumbukirani kuti zolemba za Nutrition Facts zimasintha nthawi ndi nthawi. Chizindikiro chomwe mukuchiwona m'sitolo lero chikusintha m'zaka zikubwerazi kuti ziwonetsetse zatsopano zokhudzana ndi thanzi lomwe linakhazikitsidwa ndi US Food and Drug Administration (FDA). Zopangidwe zatsopanozi zikuphatikizapo zazikulu za "Calories," "Kutumikira kukula," ndi "Kutumikira pa chidebe." Kusintha uku kudzakuthandizani kupeza chidziwitso chofunika kwambiri chosiyidwa.
Ndiye udzawona liti kusintha? Mutha kuwona ena kale. Okonza ena a zakudya ali kale akupanga zosintha mu malemba awo. Koma malamulo omwe alipo tsopano a FDA amasonyeza kuti kusintha kumayenera kukhazikitsidwa kuyambira pa January 1, 2020, mpaka pa 1 January 2021, malinga ndi kukula kwa kampani ya chakudya.
Zithunzi zonsezi zikuwonetseratu chitsanzo cha kalembedwe kazakudya kumanzere ndi chitsanzo chazatsopano momwemo, choncho mosasamala kanthu komwe mungapeze pa phukusi mudzadziwa kuwerenga ma lablo abwino .
Kutumikira Kukula
Kulamulira gawo ndi kofunika kuti muyese kulemera kwanu. Kuwerengera kalori molondola, komanso. Choncho ndikofunika kuti muyang'ane kukula kwa tebulo pazakudya chifukwa zidzakuthandizani kuti muzidya magawo oyenera ndikuwerengera nambala yolondola yomwe mumadya tsiku lililonse.
- Gwiritsani ntchito "Kutumikira Kukula" kuti muziyang'anira magawo. Kugwiritsa ntchito kukula pa phukusi si kuchuluka kwa chakudya chimene muyenera kudya. Ndi kuchuluka kwa chakudya chimene munthu amadya nthawi yomwe amadya. Choncho musagwiritse ntchito nambalayi kuti mupeze chakudya chochuluka . M'malo mwake, gwiritsani ntchito nambalayi kuti mudziwe kuchuluka kwa zopatsa mphamvu zomwe zimapezeka pakudya chakudyacho. Kuti mudziwe kuchuluka kwa chakudyacho, gwiritsani ntchito chitsogozo changa kuti mukonze magawo .
- Gwiritsani ntchito "Kutumikira Kukula" kuti muwerenge makilogalamu molondola. Ngati mumagwiritsa ntchito pulogalamu ya kutsatira calorie mumalowa zakudya komanso zakudya zimakhala mu magazini yanu ya chakudya tsiku ndi tsiku kuti muwerenge zakudya zamtunduwu ndikusamalira zakudya zanu. Ambiri mwa mautumiki awa amagwiritsa ntchito "Kutumikira kukula" monga ndalama zosasinthika. Onetsetsani kuti mumasintha ndalama ngati gawo lanu laling'ono likusiyana ndi kukula kwake komwe kumatchulidwa.
Malori
Ziribe kanthu kuti mukudya ndondomeko yanji, zopatsa mphamvu zowonjezera . Inde, kudya zakudya zopatsa thanzi (zakudya zomwe zimakhala zowonjezera) mudzakhala ndi nthawi yosavuta kuyendetsa kulemera kwanu. Koma ndi kofunikanso kudya nambala yolondola tsiku lililonse .
Mukawerenga malemba okondweretsa ku golosala, yang'anani kuchuluka kwa kalori kuti muwone kuti mungapindule bwanji mutadya chakudya chomwe mumadya. Ndiye yerekezerani mitundu yosiyanasiyana ndi katundu kuti muwone ngati mungathe kusankha bwino.
Mafuta ndi Cholesterol
Kudya mafuta wathanzi ndibwino kwa thupi lanu ndipo kukuthandizani kukhala okhutira tsiku lonse. Koma mafuta ndi odzaza ndi mafuta ambiri kotero muyenera kusankha mafuta anu mosamala ndikudya pang'ono.
Mukawerenga malemba a zakudya, yambani kuyeza nambala ya mafuta magalamu (mivi yofiira) yoperekedwa ndi chakudya. Kenaka fufuzani manambala pansipa (mauta achikasu) kuti mudziwe zambiri.
- Mafuta okhuta. Ngakhale kuti pali umboni wina wotsimikizira kuti mafuta odzaza thupi sangakhale oipa kwa matupi athu monga momwe timaganizira, akatswiri ambiri amalimbikitsanso kuti mudye mafuta ochepa ochepa komanso mafuta owonjezera omwe ali ndi mafuta obiriwira kapena mafuta ochepetsetsa. Ndibwino kusankha zakudya zomwe zili ndi chiwerengero chocheperapo.
- Kutaya mafuta. Akatswiri amavomereza kuti mafuta odzola si abwino kwa thupi lanu. Yesetsani kusankha zakudya zomwe zili ndi mafuta ochepa kwambiri.
- Cholesterol. Dokotala wanu mwina anakuuzani kuti muchepetse kudya kwa kolesterolini. Ngati ndi choncho, nambalayi ndi yofunika kwa inu. Ndipo ngakhale kuti ndi bwino kudya mazira ndi magwero ena a cholesterol, ambiri akatswiri amavomereza kuti kuyang'anitsitsa kudya ndi kofunika.
Zakudya
Kaya mukuwerengera carb, mungasankhe zakudya zabwino zamagulu ndi zofunika pa thanzi labwino. Liwu la zakudya lingakuthandizeni kupanga zosankha zabwino za zakudya zomwe mungasankhe. Koma iwe udzafunika kuyang'ana pansi pa "Zakudya Zam'madzi" mndandanda kuti upeze zambiri zomwe iwe ukuzisowa.
Yang'anani manambala awa kuti asankhe zakudya zabwino za zakudya zanu.
- Zakudya za zakudya. Fiber ndi mnzanu . Mudzakhala ndi nthawi yaitali ngati mutasankha zakudya zomwe zili ndi zakudya zambiri . Ngati mungathe kusankha zakudya zomwe zili ndi malo apamwamba m'dera lino, mukhoza kukhala ndi nthawi yosavuta kumatira zakudya zanu . Zakudya zophimbidwa ndi zakudya zomwe zili ndi mbewu zonse kapena ndiwo zamasamba monga sipinachi nthawi zambiri zimapezeka zabwino zowonjezera zakudya. Zakudya zina zimapanganso zitsulo zina zomwe zingakhale zothandiza kwa odya wathanzi.
- Sugars. Ndibwino kuti muwonetse shuga yanu ngati mukufuna kuti mukhale ndi thanzi labwino, kotero mukufuna kuyang'ana nambalayi ndikusankha zakudya zomwe zili ndi shuga pang'ono. Koma sikuti zakudya zonse za shuga ndi zofanana. Liwu latsopano la Nutrition Facts limakhala losavuta kusankha zakudya zathanzi ndi shuga. Pa tsamba latsopanoli, mudzawona mndandanda wa "Sug Sugves" ndi " Added Sugars ." Yesetsani kusankha zakudya ndi zochepa kwambiri "Sug Sug Added." Zakudya ndi shuga zowonjezera zowonjezera zimapatsa calories zopanda kanthu zomwe zingapangitse kalori wanu tsiku ndi tsiku kukhala zakudya zochepa.
Mapuloteni
Mapuloteni ndi chinthu china chofunika kwambiri chokhala ndi minofu. Mukasankha zakudya ku sitolo, muwerenge malemba a zakudya ndikuyesera kusankha zakudya zina zomwe zimapereka mapuloteni. Zakudya zopatsa thanzi komanso mkaka wamakono ndi zitsanzo zabwino.
Koma mukayang'ana chizindikiro chopatsa thanzi cha mapuloteni, yesani mafuta gmmm kuti chiwerengerocho sichikwera kwambiri. Zakudya zambiri zapuloteni zimakhalanso ndi mafuta odzaza ndi zakudya zina mu mkaka wa mkaka zili ndi mafuta oopsa.
Mavitamini ndi Zamchere
Pankhani ya sodium, akatswiri ambiri amavomereza kuti odya wathanzi amasunga sodium yawo pansi pa 2,300 milligrams patsiku . Ngati mukudziwa kuti mumayesetsa kuti mukhale ndi thanzi labwino, onani ndondomeko yoyenera.
Ziwerengero zolembedwa pansi pa barri wakuda wakuda zimakupatsani inu chidziwitso chofunika pa zakudya zamtundu wathanzi mu chakudya chanu, nazonso. Ngati musankha zakudya zomwe zimakhala zathanzi, zidzakhala zosavuta kuti mumange thupi lamphamvu. M'dziko langwiro, dieters ingasankhe zakudya zomwe zilibe phindu komanso zakudya zabwino.
Mtengo wamtengo wapatali wa tsiku ndi tsiku
Mukhoza kunyalanyaza manambala omwe ali pansi pa "peresenti ya tsiku ndi tsiku." Koma nambalayi imakuuzani momwe chakudya chambiri chimathandizira pa chakudya chanu cha tsiku ndi tsiku ngati mutadya makilogalamu 2,000 patsiku. Ngati mumadya makilogalamu osachepera 2000 patsiku, ndiye kuti mapepala omwe ali pambaliyi sangakhale olondola kwa inu.
Kwenikweni, peresenti ya tsiku ndi tsiku ikhoza kukuthandizani kuti muwone ngati chakudya sichingakhale chokwanira kapena chochepa. Kawirikawiri, peresenti ya tsiku ndi tsiku ya 5 peresenti kapena zosachepera kuti chakudya chili chochepa m'thupi ndi phindu la 20 peresenti kapena njira zowonjezera kuti chakudya chili ndi zakudya zambiri.
Nkhaniyi ikuphatikizidwa m'ndondomeko yathu yoteteza masiku a 30 ndi American Institute for Cancer Research. Pezani pepala lanu laulere kuti mudziwe njira zowonjezera kudya bwino, pitirizani kuchita zambiri, ndi kupewa khansa.