Phunzirani momwe mungadye chakudya choyenera kuti muchepetse
Kodi mumadya chakudya choyenera kuti mukhale wolemera? Mukamadzaza mbale yanu nthawi ya chakudya mumaganiza bwanji kuti muyambe kudya chakudya choyenera? Mafunso awa amakhumudwitsa dieter iliyonse komanso ngakhale akuyesera kukhala ndi thanzi labwino. Kupeza yankho lolondola ndilofunika kwambiri kuti muthe kuchepetsa kulemera . Tsoka ilo, ambiri a dieters amavomereza izo.
Gawoli Kukula vs. Kutumikira Kukula
Ngati muyang'ana chizindikiro cha Nutrition Facts kuti mupeze chakudya chokwanira, mungakhale mukukumana ndi mavuto.
Kukula kwautumiki kotchulidwa pa phukusi la chakudya sikulumikizidwa kotumikira. Ndipotu, si kukula kwa gawo, kapena. Kugwiritsa ntchito kukula ndi kuchuluka kwa chakudya chomwe nthawi zambiri chimadya nthawi imodzi, malinga ndi malangizo operekedwa ndi US Food and Drug Administration (FDA).
Tanthauzo la kukula kwa gawo ndilosiyana. Kukula kwa gawo lanu ndi kuchuluka kwa chakudya chimene mumadya. Kukula kwanu kwa gawo kungakhale kwakukulu kapena kochepa kusiyana ndi kukula kwa FDA kakukulu kosindikizidwa pa lemba la chakudya.
Mwachitsanzo, tiyeni tinene kuti mukukamwa pamapikisoni osakanikirana ochepa. Kukula kwakukulu, malinga ndi Nutrition Facts Label ndi makapu anai (4). Pali ma servings awiri mu thumba lathunthu. Kotero ngati mutadya thumba lonselo, gawo lanu lalikulu ndi makapu asanu ndi atatu (8) -pamphanso kukula kwake.
Kapena bwanji ngati mutadya mbale ya mphesa? Mbewu yamtengo wapatali yotumizira mphesa ndi chikho chimodzi kapena pafupifupi 16 mphesa. Ndi makapu angati muli mu mbale?
Zimadalira kukula kwa mbale, koma ngati mukudya mbale ya mphesa, gawo lanu lakula ndilopopera chikho, mwinamwake makapu awiri kapena atatu a mphesa.
Chifukwa Chakula Chachigawo Chokwanira Kulipira Kwambiri
Kuwonjezera kukula kwa gawo lanu ku magazini yanu ya chakudya cha tsiku ndi tsiku n'kofunika pamene mukuyesera kuchepetsa thupi.
Ngati mutasokoneza kukula kwa kukula ndi gawo, calorie yanu imawerengeka idzakhala yolakwika tsikulo ndipo simungathe kulemera.
Mwachitsanzo, tiyeni tiwone kuti mumagwiritsa ntchito pulogalamu ya zakudya kuti mulembe chotupitsa chosakaniza. Mukapeza chakudya m'dasitomala ya chakudya cha pulogalamuyi, mwinamwake mukuwona kuti imatchula kutumikila limodzi (makapu 4) ngati kukula kwa gawo lochepa. Ngati simusankha kukula kwa gawo lanu (mwadya makapu 8) chiwerengero cholakwika cha makilogalamu chidzawonjezeredwa ku chakudya chanu cha tsiku ndi tsiku. Kuchuluka kwa calorie yowerengeka kungakuchititseni kuti mudye kwambiri ndipo simungathe kulemera.
Lembani Zoyimira Zagawo Kuti Zidye Zolemera
Palibe chakudya choyenera kapena cholakwika pamene mukufuna kulemera. Zigawo zoyenera za chakudya ndi magawo omwe amakupatsani thupi ndi mphamvu, kumakhutira ndi kukhalabe mulimata yanu ya calorie tsikulo . Zolinga zazing'ono zimadalira msinkhu wanu, kulemera kwanu, gawo lanu la ntchito komanso nthawi zina mbiri yanu yachipatala.
Ndiye mumadziwa bwanji chakudya chambiri? Mungagwiritse ntchito kukula kwa mautumiki monga chitsogozo. Malangizo awa amapangidwa ndi mabungwe osiyanasiyana azaumoyo ndipo amasiyana pang'ono kuchokera ku bungwe kupita ku bungwe. Koma malangiziwo sali ovomerezeka kwa inu.
Kuti mutengere ndondomeko yeniyeni ya chakudya, pitani ku webusaiti ya USDA SuperTracker. Mukatha kulowa muyezo wanu ndi zolinga zolemera, mumapatsidwa ndondomeko yoyenera yokonda kudya ndi magulu a chakudya. Ndi ndondomekoyi, mudzadziwa kuchuluka kwa zipatso, ndiwo zamasamba, mapuloteni, mbewu ndi mkaka kuti adye tsiku lililonse. Mudzalandila zambiri za momwe mungatsimikizire kuti mukudya muyeso wabwino.
Malangizo Oletsa Kukula kwa Gawo
Mukadziwa momwe mungadye zakudya zambiri, mungafunikire kuti muchite masitepe kuti muwone kukula kwa magawo kuti mukwaniritse zolinga zanu. Mungagwiritse ntchito mfundozi kuti mudyetse kukula kwa gawo pa nthawi ya chakudya.
- Gwiritsani ntchito mbale zogwiritsira ntchito. Mudzapeza mbale zothandizira, ndikupangira zikho ndi zakumwa kapena vinyo wa magalasi pa intaneti komanso m'masitolo ena. Zakudya nthawi zambiri zimakhala ndi malingaliro amzeru omwe amathandiza dieters kudya chakudya choyenera cha gulu lililonse la chakudya.
- Yesani chakudya ndi mlingo. Pa zakudya zanu zonse, makamaka pachiyambi, ndi zothandiza kugwiritsa ntchito digito kuti muyese chakudya chanu. Mwanjira imeneyo mumadziwa bwino chakudya chomwe mukudya. Mukhozanso kugwiritsa ntchito njira zina kuti muyese magawo a chakudya ngati sizingawathandize.
- Samalani ndi zigawo za gawo. Zakudya zina n'zosavuta kudya kwambiri. Mwachitsanzo, zokololazo zingakhale zoopsa za kulemera kwa azinji ambiri omwe ali ndi njala. Onetsetsani zomwe zakudya zomwe mukufuna kuzipeza ndikupanga chisankho nthawi zonse musanadye.
- Gwiritsani ntchito mbale zing'onozing'ono ndi mbale. Smart dieters samadya mwachindunji mubokosi kapena thumba. Zingatheke kudya kukula kwa magawo oyenera a kulemera kwa thupi pamene simusamala. Chotsani chotupitsa chanu kapena chakudya pa mbale yaing'ono. Zakudya zing'onozing'ono zimapangitsa kuti chakudya chanu chiwoneke kwambiri.
Kudya chakudya chokwanira cha chakudya kumapangitsa kuti thupi likhale losavuta komanso lothandiza . Gwiritsani ntchito malangizidwe a magawo ndi malingaliro omwe mwasankha nokha kuti mukwaniritse zolinga zanu za tsiku ndi tsiku kuti musataye kulemera kokha, koma khalani ndi luso lothandizira kulemera kwake.
Zotsatira:
Code of Federal Regulations-Chakudya Chakudya. US Food and Drug Administration. http://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=101.12.
Zochita Kutumikira Chakudya Kupeza Zoona Zowona. US Food and Drug Administration. http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm386203.htm.
Kudya kwabwino. Lembani Kukula kwa Zagawo: Mmene Mungasungitsire Kutengeka kwa Gawo Poyang'ana. Dairy Council of California. http://www.healthyeating.org/Healthy-Eating/Healthy-Living/Weight-Management/Article-Viewer/Article/348/kopa-portion-sizes-how-to-keep-portion-distortion-in-check. aspx
Medline Plus. Gawo lakula. Laibulale ya National National Medicine. https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000337.htm
Kusokonezeka kwa gawo. National Institutes of Health .. http://www.nhlbi.nih.gov/health/educational/wecan/eat-right/portion-distortion.htm
Kusinthidwa Komwe Kusintha kwa Zolemba Zowonjezera Chakudya. US Food and Drug Administration. http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm.
Kutumikira Kukula vs. Chigawo Chakula: Kodi Pali Kusiyanasiyana? Academy of Food and Dietrotics. http://www.eatright.org/resource/food/nutrition/kudya-facts-and-food-labels/serving-size-vs-portion-size-is-there-a-fference.
SuperTracker. Ndondomeko Yanga. Dipatimenti ya Ulimi ya US. https://www.supertracker.usda.gov/myplan.aspx.
Kodi Kutumikira Ndi Chiyani ?. American Heart Association. http://www.heart.org/HEARTORG/Caregiver/Replenish/WhatisaServing/What-is-a-erving_UCM_301838_Article.jsp#.Vj94ra6rTG5