Okonza Zakudya akufuna kukunyengererani kuti mugule katundu wawo. Amagwiritsa ntchito mitundu yowala pamaphukusiwo pamodzi ndi kuyitana zithunzi za malonda, ndipo nthawi zambiri amapanga chithandizo chamankhwala kapena mankhwala pa chizindikiro. Ngati mankhwala akuchepetsedwa mu mafuta kapena apangidwa ndi zowonjezera zachilengedwe, mwachitsanzo, ayenera kukhala chakudya chopatsa thanzi?
Mwinamwake, kapena mwina ayi. Ngakhale madandaulo opangidwa pa zilembo za zakudya ali ovomerezeka, iwo akhoza kunyenga pang'ono.
Muyenera kupanga chowongolera pang'ono musanagule chodyeracho cha zakudya ndi chidziwitso chaumoyo pa chizindikiro.
Ganizirani Zomwe Mukuwerengazi
Mafuta Osataya: Mafuta otentha ndi oipa kwa thanzi lanu, kotero mukufuna kuwapewa. Koma mawu akuti 'mafuta opanda mafuta' akhoza kuwonetsedwa pa mankhwala aliwonse omwe ali ndi ocheperapo 0,5 gramu ya mafuta opatsirana pogwiritsa ntchito. Ngati mukudya zakudya zambiri, mungathe kupeza mafuta oposa omwe mukuwona.
Kuti mutsimikizire kuti mankhwala anu ndi opanda mafuta, onetsetsani kuti zitsulo zikuyang'ana mafuta ena a hydrogenated. Ngati iwo ali pa mndandanda wa zosakaniza, mwinamwake muli mafuta enaake mumtengo wanu.
Kumbukirani kuti mankhwala opangira mafuta opanda mafuta si abwino kwa inu, ndipo sizikutanthauza kuti alibe mafuta. Zitha kukhalabe ndi mafuta ambiri odzaza ndi zakudya zomwe zimabwera nawo. Tayang'anani pa tsamba la Chidziwitso cha Nutrient kumbuyo kapena mbali ya mankhwala kuti muone kuchuluka kwa mafuta ndi makilogalamu omwe aliwonse akutumikira.
Zakudya Zowonongeka Kapena Zowonongeka: Shuga kapena Sodium : Pamene chizindikirocho chimanena kuti chakudya chatsekedwa mu mafuta, shuga kapena sodium , amatanthauza kuti mankhwalawa ali ndi 25 peresenti yocheperapo ya chogwiritsira ntchito kuposa momwe kampaniyo imakhalira nthawi yomweyo.
Koma kuchepetsa sikungakhale kofunikira nthawi zonse. Mwachitsanzo, mtundu wina wa soya msuzi ukhoza kukhala ndi mapulogalamu 920 milligrams ndidium iliyonse yomwe imatumikira (yomwe ilipo kuposa theka la sodium yomwe mungakhale nayo tsiku patsiku lochepa).
Tsamba lochepa la sodium lili ndi 575 milligrams sodium. Izi ndizochulukirabe.
Ngati chizindikirocho chimanena kuti mankhwalawa ndi 'otsika kwambiri' kapena 'otsika sodium' mmalo mwa kuchepa mafuta kapena sodium, chidziwitsocho ndi chosavuta kwambiri. Zakudya za mafuta ochepa zimayenera kukhala ndi mafuta osachepera 3 gramu pazigawo zonse, ndipo zakudya zochepa za sodium ziyenera kukhala zosakwana 140 magalamu a sodium.
Kuwala kapena Lite: Kuti chakudya chiwoneke ngati 'kuwala' chiyenera kukhala ndi 1/3 zochepetsera zochepa, mafuta kapena sodium ya nthawi zonse mankhwala omwewo. Tayang'anani pa Zolemba Zachilengedwe zowonjezera kuti mupeze ndondomeko zingati, mafuta kapena sodium omwe mukusunga.
Yerekezani ndi mtundu umodzi wa ayisikilimu ya chokoleti. Pali zosakwana theka la mafuta omwe amawoneka bwino, koma ali ndi makilogalamu 30 okha pa 1/2 kapu yotumikira. Chophimba chachikulu cha ayisikilimu wonyezimira chidzakankhirabe zakudya zowonjezera mwamsanga.
Zachilengedwe: Chakudya chomwe chimagwiritsa ntchito izi sizingakhale ndi zowonjezera zokha kapena zowonjezera muzakudya. Komabe, izi sizikutanthauza kuti zakudya zopangidwa ndi chilengedwe zimakhala zathanzi chifukwa zingakhale zazikulu m'mafuta, sodium, shuga, ndi makilogalamu. Ndipo musalole kuti mawu ngati 'opangidwa ndi shuga weniweni' akupusitseni kuganiza kuti mankhwalawa ndi abwino kwa inu chifukwa amapangidwa ndi shuga wokonzedweratu m'malo mwa shuga lapamwamba la fructose. Zonsezi ndizoipa ngati zidawonongedwa mochuluka.
Kupangidwa Ndi Organic: Izi zimapangitsa kuti ziwoneke ngati chakudya chiri ndi zowonjezera zowonjezera zomwe zimapanga. Mwachitsanzo, ngati chinachake chimatchulidwa kuti 'chopangidwa ndi zinthu zopangidwa ndi organic,' 70 peresenti ya zowonjezera zimayenera kukhala organic; 30 peresenti yotsala sayenera kukhala organic konse. Zakudya zokwanira zonse zidzanena kuti ndi '100 peresenti ya Organic.'
Zina mwazolemba zakudya zingatengere chiganizo 'chopangidwa ndi mbewu zonse,' koma sizikutanthawuza kuti ali 100 peresenti ya tirigu wonse. Zakudyazi zikhoza kukhala ndi kamba kakang'ono kokha ka tirigu komanso kuchuluka kwazitsulo zopangidwa bwino. Tayang'anani mndandanda wazitsulo, ngati simukuwona 'tirigu 100%' (kapena 100% peresenti ya tirigu), pezani mankhwala osiyana.
Madandaulo a zaumoyo : Zakudya zina zimatha kunena kuti mankhwalawa amatha kuchepetsa chiopsezo cha matenda ena, koma izi ziyenera kuti zichotsedwe ndi FDA choyamba. Ngakhale mankhwalawa angadzitamandire kukhala ndi mafuta a maolivi abwino kapena omega-3 fatty acids, kungakhale kubisa shuga, sodium, ndi mafuta owonjezera.
Zotsatira:
American Heart Association. "Kumvetsa Zakudya Zakudya Zakudya." http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Understanding-Food-Nutrition-Labels_UCM_300132_Article.jsp#.VwWeGxMrIUE.
United States Food and Drug Administration. "Chakudya Chakudya Chimathandiza Ogulitsa Kupanga Zosangalatsa."