Kugula zakudya zamagulu abwino

Njira yayikulu yochepetsera thupi, kuchepetsa kulemera, ndikukhala wathanzi ndikuphunzira momwe mungagulire zakudya zoyenera m'sitolo. Izi zidzatsimikizira kuti muli ndi zisankho zabwino kunyumba. Pewani kubweretsa tchipisi kapena ma cookie kunyumba nthawi zonse. M'malo mwake, kupita kukagula mankhwala osapatsa thanzi kumakupatsani nthawi yambiri kuti musankhe bwino kudya chakudya chimenecho. Ndizabwino kuphatikiza zakudya izi m'zakudya zanu, koma simukufuna kuzidya mosaganizira.

Ngati mumagula chakudya chochuluka kapena chochuluka, mugaweni m'mitundu yaying'ono ndikusungira zomwe simudzagwiritsa ntchito nthawi yomweyo.

ZOTHANDIZA

Mukamagula mapuloteni, sankhani:

• Wotsamira pansi Turkey kapena nkhuku yopanda khungu kapena mawere a nkhuku.
• Nyama yotsamira, monga njati (njati) ndi kudula kochepa kwa nkhumba ndi ng'ombe (monga kuzungulira, top sirloin, ndi tenderloin). Fufuzani nyama zapansi zosachepera 97% zowonda.
• Nsomba, monga nsomba, whitefish, sardines, hering'i, tilapia, ndi cod.
• Mkaka wopanda mafuta kapena nonfat.
• Mazira.
• Nyemba, monga nyemba za pinto, nyemba zakuda, nyemba za impso, mphodza, ndi nyemba za garbanzo. Nyemba zamzitini ndizosavuta koma ngati muli ndi nthawi yoti zikonzekereni, nyemba zouma ndizotsika mtengo kwambiri. Fufuzani zinthu zamzitini zopanda sodium.
• Mapuloteni a soya, monga tofu kapena tempeh.

Zipatso ndi masamba

Gulani zipatso ndi ndiwo zamasamba zambiri. Zidzakudzazani ndikupatseni mavitamini, michere, ndi zakudya zina zomwe thupi lanu limafunikira. Malangizo ena ogula:

• Apple imodzi yapakatikati imakhala ndi ma calories 72 okha.
• 1 chikho (130 gramu) kaloti ili ndi ma calories 45 okha.
• 1 chikho (160 gramu) ya cantaloupe vwende yodulidwa ili ndi ma calories 55 okha.
• Zipatso zamzitini, sankhani zomwe zadzaza m'madzi kapena madzi, osati madzi, ndipo mulibe shuga wowonjezerapo.

Zipatso zowuma ndi ndiwo zamasamba zitha kukhala zisankho zabwino bola ngati palibe shuga wowonjezera kapena mchere. Ubwino wa zipatso ndi ndiwo zamasamba zachisanu ndi monga:

• Itha kukhala yopatsa thanzi kapena nthawi zina yopatsa thanzi kuposa yatsopano bola mulibe msuzi wowonjezera.
• Sichidzakhala choipa mwachangu.
• Kukonzekera kosavuta. Matumba azakudya zamphesa zomwe zimauluka mu microwave atha kukhala okonzeka pansi pamphindi 5.

NKHONZI NDI MBESA

Sankhani mikate yathanzi, mapira, ndi pasitala, monga:

• Mkate wonse wa tirigu ndi mipukutu (werengani chizindikirocho kuti muwonetsetse kuti choyambirira ndi tirigu / tirigu wathunthu.)
• Nthambi zonse, chimanga cha 100%, ndi tirigu wonyezimira (yang'anani tirigu wokhala ndi magalamu 4 a fiber pakatumikira.)
• Tirigu wathunthu kapena pasitala ina yambewu yonse.
• Mbewu zina monga mapira, quinoa, amaranth, ndi bulgur.
• Mafuta okugubuduza (osati oatmeal yomweyo).

Chepetsani mbewu zoyengedwa kapena "ufa woyera". Ali ndi mwayi woti:

• Khalani ndi shuga ndi mafuta ambiri, omwe amawonjezera mafuta.
• Khalani ochepa mu fiber ndi mapuloteni.
• Kusowa mavitamini, mchere, ndi zakudya zina zofunika.

Musanagule chakudya cha sabata, lingalirani za ndandanda yanu:

• Kodi mudzadya liti komanso kuti sabata yotsatira?
• Muyenera kuphika nthawi yayitali bwanji?

Kenako, konzani chakudya chanu musanagule. Izi zimatsimikizira kuti muli ndi zomwe mukufuna kuti mupange zisankho zabwino sabata yonseyi.

Pangani mndandanda wazogula. Kukhala ndi mndandanda kumachepetsa kugula kwachinyengo ndikuwonetsetsa kuti mugula zosakaniza zonse zomwe mukufuna.

Yesetsani kupita kukagula chakudya mukakhala ndi njala. Mupanga zisankho zabwino mukamagula mukadya chakudya chokwanira kapena chotupitsa.

Ganizirani za kugula m'misewu yakunja kwa sitolo. Apa ndipomwe mungapeze zokolola (zatsopano komanso zowuma), nyama, ndi mkaka. Malo amkati nthawi zambiri amakhala ndi zakudya zoperewera.

Phunzirani momwe mungawerenge zolemba za Nutrition Facts phukusi la chakudya. Dziwani kukula kwake kotumikirako komanso kuchuluka kwa ma calories, mafuta, mapuloteni, ndi chakudya pakudya. Ngati thumba lili ndi magawo awiri ndipo mumadya thumba lonse, mufunika kuchulukitsa kuchuluka kwa ma calories, mafuta, mapuloteni, ndi zimam'patsa mphamvu ndi 2. Anthu omwe ali ndi zosowa zapadera azaumoyo amafunika kuyang'anitsitsa mbali zina za chizindikirocho. Mwachitsanzo, ngati muli ndi matenda ashuga, muyenera kuzindikira magalamu a chakudya. Anthu omwe ali ndi zakudya zopatsa thanzi ayenera kulabadira kuchuluka kwa sodium komanso mafuta okhuta. Zolemba pazakudya tsopano zilinso ndi shuga wowonjezera. Gwiritsani ntchito chidziwitsochi kuti musankhe bwino. Mawu awiri pamakalata azakudya omwe atha kusokeretsa ndi "achilengedwe" komanso "oyera." Palibe mulingo wofanana wogwiritsa ntchito mawu awa pofotokoza zakudya.

Mawu awiri pamakalata azakudya omwe atha kusokeretsa ndi "achilengedwe" komanso "oyera."

Malangizo ena owerengera zolemba ndi kugula zakudya zopatsa thanzi ndi awa:

• Sankhani nsomba ndi nsomba zina zamzitini zodzaza madzi, osati mafuta.
• Chongani chizindikiro cha mawu oti "hydrogenated" kapena "pang'ono hydrogenated" pamndandanda wazosakaniza. Awa ndi mafuta opanda thanzi. Poyandikira koyambirira kwa mndandandawu mawuwa ndi omwe, chakudya chimakhala ndi zochuluka. Chizindikirocho chimapereka mafuta okwanira, ndipo mukufuna kuti izi zikhale zero. Ngakhale zakudya zomwe zatchulidwa kuti zili ndi zero magalamu amtundu wamafuta zimatha kukhala ndi zotsata kotero muyenera kukhalabe otsimikiza kuti muyang'ane mndandanda wazowonjezera.
• Werengani mosamala chizindikiritso cha chakudya chilichonse chomwe chimati ndi cholemetsa. Ngakhale mawu awa amagwiritsidwa ntchito, chakudyacho sichingakhale chisankho chabwino kwa inu.
• Dziwani tanthauzo la "lite" ndi "light". Mawu oti "lite" amatanthauzanso ma calories ochepa, koma nthawi zina samakhala ochepa. Palibe mulingo wokhazikika pamawu amenewo. Ngati chinthu chikuti "chopepuka," chimayenera kukhala ndi osachepera 1/3 ochepera ochepa kuposa omwe chakudya chimakhala nacho, koma mwina sichingakhale chopanda kalori kapena njira yabwino.

Kunenepa kwambiri - kugula zinthu; Kunenepa kwambiri - kugula zinthu; Kuonda - kugula pamagolosale; Zakudya zopatsa thanzi - kugula zinthu

• Chitsogozo chazakudya cha mkate wonse wa tirigu
• Zakudya zabwino

Gonzalez-Campoy JM, St. Jeor ST, Castorino K, ndi al. Malangizo azachipatala pakudya moyenera popewa komanso kuchiza matenda am'magazi mwa akulu: opangidwa ndi American Association of Clinical Endocrinologists / American College of Endocrinology ndi Obesity Society. Zochita za Endocr. 2013; 19 (Suppl 3): 1-82. PMID: 24129260 adasankhidwa.ncbi.nlm.nih.gov/24129260/.

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.

Tsamba la United States la Chakudya ndi Mankhwala (FDA). Kulemba zakudya & kupatsa thanzi. www.fda.gov/food/food-labeling-nutrition. Idasinthidwa pa Seputembara 18, 2020. Idapezeka pa Seputembara 30, 2020.

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

• Zakudya zabwino