Momwe mungawerenge zolemba za chakudya

Zolemba pakudya zimakupatsirani zambiri zama calories, kuchuluka kwa magawo, ndi michere yazakudya zomwe zili mmatumba. Kuwerenga zilembo kumatha kukuthandizani kuti musankhe bwino mukamagula.

Zolemba pazakudya zimakuwuzani zowona za zakudya zomwe mumagula. Gwiritsani ntchito zolemba kuti zikuthandizeni kusankha zakudya zopatsa thanzi.

Nthawi zonse yang'anani kukula kwake koyamba. Zonse zomwe zalembedwazo zimatengera kukula kwake. Phukusi zambiri zimakhala zopitilira 1 kutumikira.

Mwachitsanzo, kukula kwa spaghetti nthawi zambiri sikuphika ma ounces awiri, kapena 1 chikho (0.24 malita) yophika. Ngati mumadya makapu awiri (0.48 malita) pa chakudya, mukudya magawo awiri. Izi ndizochulukitsa kawiri kuchuluka kwa ma calories, mafuta, ndi michere ina yomwe yatchulidwa pamndandanda.

Zambiri za kalori zimakuwuzani kuchuluka kwa zopatsa mphamvu mu 1 potumikira. Sinthani kuchuluka kwa ma calories mukamadya magawo ang'onoang'ono kapena okulirapo. Nambala iyi imathandizira kudziwa momwe zakudya zimakhudzira kulemera kwanu.

Ma carbs (ma carbohydrate) onse amalembedwa m'malemba olimba mtima kuti aime ndikuyesedwa magalamu (g). Shuga, wowuma, ndi zakudya zamagetsi zimapanga ma carbs onse pamalopo. Shuga amalembedwa padera. Ma carbu onsewa kupatula fiber amatha kukweza shuga wamagazi anu.

Ngati muli ndi matenda a shuga komanso mumawerengera carbs kuti muwerenge kuchuluka kwa insulin, American Diabetes Association ikukulimbikitsani kuti mugwiritse ntchito ma carbs onse kuwerengera kuchuluka kwanu kwa insulin. Anthu ena atha kupeza zotsatira zabwino pochotsa ena kapena mitundu yonse yazakudya zamafuta kuchokera pa carb count.

Mafuta azakudya amalembedwa pansipa pamatumba onse. Gulani zakudya zokhala ndi zosachepera 3 mpaka 4 magalamu a fiber pakatumikira. Mkate wonse wa zipatso, zipatso ndi ndiwo zamasamba, nyemba ndi nyemba ndizambiri.

Onetsetsani mafuta onse mu 1 potumikira. Samalani kwambiri kuchuluka kwa mafuta okhutira mu 1 kutumikira.

Sankhani zakudya zopanda mafuta ambiri. Mwachitsanzo, imwani mkaka wosalala kapena 1% mmalo mwa 2% kapena mkaka wonse. Mkaka wochuluka uli ndi mafuta ochepa okha. Mkaka wonse uli ndi magalamu asanu a mafutawa potumikira.

Nsomba ndizotsika kwambiri m'mafuta ambiri kuposa ng'ombe. Mafuta atatu (84 magalamu) a nsomba amakhala ndi mafuta ochepera gramu imodzi. Ma hamu a hamburger atatu (ma gramu 84) ali ndi magalamu opitilira 5.

Ngati chakudya chili ndi mafuta osakwanira magalamu 0,5 a mafuta okhathamira pamtundu wotumizira, wopanga zakudya atha kunena kuti alibe mafuta okhuta. Kumbukirani izi ngati mutadya kangapo.

Muyeneranso kulabadira mafuta amtundu uliwonse pachakudya chilichonse. Mafuta awa amakulitsa "cholesterol" choyipa ndikuchepetsa "cholesterol" chanu chabwino.

Mafutawa amapezeka kwambiri muzakudya zoziziritsa kukhosi komanso mchere. Malo odyera ambiri odyera mwachangu amagwiritsa ntchito mafuta amafuta potengera.

Ngati chakudya chili ndi mafuta awa, ndalamazo zidzalembedwa pamndandanda wamafuta onse. Amayezedwa magalamu. Fufuzani zakudya zopanda mafuta osakaniza kapena zochepa (1 gramu kapena zochepa).

Sodium ndiye chopangira mchere. Nambalayi ndiyofunikira kwa anthu omwe akuyesera kupeza mchere wochepa pazakudya zawo. Ngati cholembedwa chikuti chakudya chili ndi 100 mg ya sodium, ndiye kuti chimakhala ndi pafupifupi 250 mg mchere. Simuyenera kudya osapitirira 2,300 mg wa sodium patsiku. Izi ndiye kuchuluka kwa sodium yomwe ili mu supuni 1 yoyezera mchere wamchere. Funsani wothandizira zaumoyo wanu ngati mungakhale ndi zochepa.

%% Yamtengo wapatali tsiku lililonse imaphatikizidwa pa cholemba ngati kalozera.

Kuchuluka kwa chinthu chilichonse pamalowo kumatengera kudya makilogalamu 2,000 patsiku. Zolinga zanu zidzakhala zosiyana mukamadya zopatsa mphamvu zambiri kapena zochepa patsiku.Katswiri wa zamankhwala kapena wothandizira wanu akhoza kukuthandizani kuti mukhale ndi zolinga zanu.

Zakudya zopatsa thanzi - kuwerenga zolemba za chakudya; Matenda ashuga - kuwerenga zolemba za chakudya; Matenda oopsa - kuwerenga zolemba za chakudya; Mafuta - kuwerenga zolemba za chakudya; Cholesterol - kuwerenga zolemba pakudya; Kuonda - kuwerenga zolemba za chakudya; Kunenepa kwambiri - kuwerenga zolemba za chakudya

• Chitsogozo chazakudya cha maswiti
• Chitsogozo chazakudya cha mkate wonse wa tirigu

Tsamba la American Diabetes Association. Kupanga malingaliro azakudya. www.diabetes.org/nutrition/ Understanding-food-labels/making-sense-of-food-labels. Idapezeka pa Okutobala 7, 2020.

Eckel RH, Jakicic JM, Ard JD, ndi al. Chitsogozo cha AHA / ACC cha 2013 pa kasamalidwe ka moyo kuti achepetse chiopsezo cha mtima: lipoti la American College of Cardiology / American Heart Association Task Force pamayendedwe othandizira. J Ndine Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubed.ncbi.nlm.nih.gov/24239922/.

Elijovich F, Weinberger MH, Anderson CA, ndi al. Kuzindikira kwamchere kwa kuthamanga kwa magazi: mawu asayansi ochokera ku American Heart Association. Matenda oopsa. 2016; 68 (3): e7-e46. PMID: 27443572 pubed.ncbi.nlm.nih.gov/27443572/.

Hensrud DD, Heimburger DC. Maonekedwe a zakudya ndi thanzi komanso matenda. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: chap 202.

Dipatimenti ya Zaulimi ku US ndi Dipatimenti ya Zaumoyo ku United States. Malangizo A Zakudya Kwa Achimereka, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Idasinthidwa Disembala 2020. Idapezeka pa Disembala 30, 2020.

Victor RG, Libby P. Matenda oopsa: kasamalidwe. Mu: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, olemba. Matenda a Mtima a Braunwald: Buku Lophunzitsira la Mankhwala Amtima. 11th ed. Philadelphia, PA: Elsevier; 2019: mutu 47.

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