Kulemba zakudya

Malembo azakudya ali ndi zambiri zambiri pazakudya zambiri zomwe zili mmatumba. Zolemba pakudya zimatchedwa "Nutrition Facts." United States Food and Drug Administration (FDA) yasintha chizindikiro cha Nutrition Facts, chomwe opanga ambiri adzakhala nacho mu 2021.

Boma la United States limafuna zilembo pazakudya zambiri zomwe zili mmatumba. Chizindikirocho chimapereka chidziwitso chokwanira, chothandiza, komanso cholondola. Boma limalimbikitsa opanga chakudya kuti azikongoletsa zakudya zawo kuti athandize anthu kusankha zakudya zabwino. Mtundu wosasintha wa chizindikirocho umakuthandizani kufananizira mwachindunji zakudya zomwe zili ndi zakudya zosiyanasiyana.

SIZE WOTUMIKIRA

Kukula kwake komwe kumatchulidwa kumatengera chakudya chomwe anthu amadya. Zakudya zofananira zimakhala ndi kukula kofananira kofananira kuti kufananizira zinthu zikhale zosavuta.

Kumbukirani kuti kukula kwake pakulemba sikuti nthawi zonse kumakhala kofanana ndi kukula kothandiza. Zimasonyeza kuchuluka kwa zomwe anthu amadya. Sikoyenera kuti mulandire chakudya chochuluka chotani.

Nthawi zambiri, kukula kwaulembedwe sikugwirizana ndi kukula kwa kutumikirako pamndandanda wosinthana ndi ashuga. Phukusi lomwe limakhala ndi ntchito zopitilira imodzi, nthawi zina chizindikirocho chimakhala ndi zambiri kutengera kukula kwake ndi kukula kwa phukusi lonse.

ZAMBIRI PAKUTUMIKIRA

Chiwerengero chonse cha zopatsa mphamvu potumikira chikuwonetsedwa pamtundu waukulu. Izi zimathandiza ogula kuwona bwino kuchuluka kwa zopatsa mphamvu pakatumikira. Mndandanda wa michere umaphatikizapo:

• Mafuta onse
• Trans mafuta
• Mafuta okhuta
• Cholesterol
• Sodium
• Zakudya zonse zam'madzi
• Zakudya zamagetsi
• Shuga wathunthu
• Anawonjezera shuga
• Mapuloteni

Zakudyazi ndizofunikira pa thanzi lathu. Ndalama zawo zimawonetsedwa mu magalamu (g) ​​kapena mamiligalamu (mg) potumikira kumanja kwa michere.

MAVITAMINI NDI MITIMA

Vitamini D, calcium, iron, ndi potaziyamu ndiwo okha micronutrients omwe amafunika kukhala pachizindikiro cha chakudya. Makampani azakudya atha kutchula mavitamini ndi michere ina pachakudya mwaufulu.

PERCENT DAILY VALUE (% Kuchuluka kwa Tsiku Lililonse)

Zakudya zambiri zimaphatikizapo phindu la tsiku ndi tsiku (% DV).

• Izi zikuwonetsa kuchuluka kwa momwe munthu amatumizira kumathandizira kuti munthu azidya chakudya chamagulu tsiku lililonse. Kuchuluka kwa zinthu tsiku ndi tsiku kumakupangitsani kukhala kosavuta kufananizira zakudya ndikuwona momwe chakudya china chimakwanira pazakudya zanu.
• Mwachitsanzo, chakudya chomwe chili ndi magalamu 13 a mafuta ndi% DV ya 20% chimatanthauza kuti magalamu 13 a mafuta amapereka 20%, kapena gawo limodzi mwa magawo asanu mwa mafuta omwe mumalandira tsiku lililonse.

Peresenti yamtengo wapatali tsiku lililonse imakhazikitsidwa ndi zakudya zopatsa mphamvu ma calorie 2,000. Mutha kugwiritsa ntchito manambalawa ngati chitsogozo chachikulu, koma kumbukirani kuti zofunikira zanu zama calorie zitha kukhala zocheperako kapena zotsika kutengera msinkhu wanu, kugonana, kutalika, kulemera, komanso magwiridwe antchito.Dziwani kuti zomanga thupi, mafuta opatsirana, ndi shuga wathunthu alibe maperesenti azomwe amalemba tsiku lililonse.

ZOKHUDZA KWAMBIRI ZIMANENA

Chidziwitso chokhala ndi michere ndi mawu kapena mawu phukusi la chakudya lomwe limapereka ndemanga za mulingo wa michere inayake mchakudya. Kufunsaku kudzatanthauzanso chimodzimodzi pachinthu chilichonse. Zotsatirazi ndi zovomerezeka zovomereza michere.

Ma kalori:

• Zopanda kalori: zosakwana 5 zopatsa mphamvu pakatumikira.
• Kalori wochepa: zopatsa mphamvu 40 kapena zocheperako potumikira (kukula kwakukulu kuposa magalamu 30).
• Kalori yochepetsedwa: Osachepera 25% ochepera mafuta pakatumikira poyerekeza ndi chakudya chokhazikika cha kalori.
• Kuwala kapena Lite: Gawo limodzi mwa magawo atatu a mafuta ochepa kapena mafuta ochepera 50% potumikira poyerekeza ndi chakudya wamba. Ngati oposa theka la zopatsa mphamvu ndi mafuta, mafuta ayenera kuchepetsedwa ndi 50% kapena kupitilira apo.

Mawu a shuga:

• Wopanda shuga: Osakwana 1/2 gramu ya shuga potumikira
• Shuga wochepetsedwa: Osachepera 25% yochepera shuga potumikira poyerekeza ndi chakudya chomwe sichichepetsedwa

Mawu a mafuta:

• Opanda mafuta kapena 100% opanda mafuta: Ochepera 1/2 gramu yamafuta potumikira
• Mafuta ochepa: 1 g wamafuta kapena ochepera potumikira
• Mafuta ochepetsedwa: Osachepera 25% mafuta ochepa poyerekeza ndi chakudya chamafuta

Mawu a cholesterol:

• Cholesterol wopanda: Ochepera 2 milligrams ya cholesterol pakatumikira ndi 2 magalamu kapena ochepera amafuta odzaza pakutumikira
• Cholesterol yotsika: 20 milligrams kapena ochepera cholesterol pakatumikira ndi 2 magalamu kapena ochepera amafuta odzaza pakutumikira
• Cholesterol yochepetsedwa: Mafuta osachepera 25% ochepera kuchepa poyerekeza ndi chakudya wamba

Mawu Sodium:

• Sodiamu yaulere: Ochepera mamiligalamu asanu a sodium pakatumikira
• Low-sodium: 140 mg kapena sodium yocheperako potumikira
• Sodium wotsika kwambiri: 35 mg kapena sodium wocheperako potumikira
• Kuchepetsa sodium: Osachepera 25% yocheperako sodium potumikira kuposa chakudya wamba

Zakudya zina zimati:

• "Wapamwamba," "Wolemera," kapena "Gwero Labwino Kwambiri": lili ndi 20% kapena kupitilira mtengo watsiku ndi tsiku potumikira
• "Gwero labwino," "Lili," kapena "Amapereka": lili ndi 10 mpaka 19% yamtengo watsiku ndi tsiku potumikira

MAFUNSO A MOYO

Chidziwitso chazachipatala ndi uthenga wolemba zakudya womwe umalongosola ubale womwe ulipo pakati pa chakudya kapena gawo lazakudya (monga mafuta, calcium, kapena fiber) ndi matenda kapena chikhalidwe chokhudzana ndi thanzi. A FDA ndi omwe akuyang'anira kuvomereza ndikuwongolera izi.

Boma lavomereza madandaulo azaumoyo pazakudya 7 izi ndi maubale omwe amathandizidwa ndi maumboni ambiri asayansi:

1. Calcium, vitamini D, ndi kufooka kwa mafupa
2. Mafuta ndi khansa
3. CHIKWANGWANI mu zipatso, ndiwo zamasamba, ndi zinthu zambewu ndi khansa
4. CHIKWANGWANI mu zipatso, ndiwo zamasamba, ndi zinthu zopangidwa ndi tirigu ndi matenda amtima
5. Zipatso ndi ndiwo zamasamba ndi khansa
6. Mafuta okhuta ndi cholesterol komanso matenda amtima
7. Sodium ndi kuthamanga kwa magazi (matenda oopsa)

Chitsanzo cha zonena zaumoyo zomwe mungaone pamakalata azakudya zazikulu kwambiri zitha:

Kuti mumve zambiri pazamankhwala ena, onaninso za zakudya ndi thanzi.

ZOCHITIKA

Opanga zakudya akuyenera kulembetsa zosakaniza motsika ndi kulemera (kuyambira kwambiri mpaka ochepa). Anthu omwe ali ndi vuto la chakudya kapena chifuwa amatha kupeza zambiri kuchokera kuzinthu zomwe zalembedwa.

Mndandanda wazowonjezerazi uphatikizira, pakafunika kutero:

• Caseinate ngati chotengera cha mkaka mu zakudya zomwe zimati nondairy (monga zonunkhira khofi)
• Zowonjezera zina zovomerezeka ndi FDA
• Magwero a mapuloteni hydrolysates

Ambiri opanga amapereka nambala yaulere kuti ayankhe mafunso okhudzana ndi zakudya ndi zosakaniza zake.

CHAKUDYA CHOLEMBEDWA KULEMBEDWA KWA CHAKUDYA

Zakudya zambiri sizofunikira kuti zizikhala ndi chidziwitso. Amasungidwa pakulemba chakudya. Izi zikuphatikiza:

• Zakudya za ndege
• Chakudya chochuluka chomwe sichinagulitsidwe
• Ogulitsa chakudya (monga ogulitsa makeke ogulitsa, ogulitsa pamsewu, ndi makina ogulitsa)
• Malo odyera azipatala
• Zakudya zamankhwala
• Zotulutsa zakumwa
• Mitundu yazakudya
• Chakudya chopangidwa ndi mabizinesi ang'onoang'ono
• Zakudya zina zomwe mulibe michere yambiri
• Khofi wamba ndi tiyi
• Zakudya zokonzeka kudya zomwe zakonzedwa patsamba lino
• Zakudya zodyera
• Zonunkhira

Masitolo atha kutchula mwaufulu michere ya zakudya zambiri zosaphika. Amatha kuwonetsanso zambiri pazakudya za 20 zomwe amadya zosaphika, ndiwo zamasamba, ndi nsomba. Kulemba zakudya zopangira zosakaniza zokha, monga nyama yang'ombe ndi mawere a nkhuku, ndiwodzifunira.

Kulemba zakudya zopatsa thanzi; Mfundo zokhudza thanzi

• Chitsogozo chazakudya cha maswiti
• Chitsogozo chazakudya cha mkate wonse wa tirigu
• Werengani zolemba za chakudya

Webusayiti ya Electronic Code of Federal Regulations. Gawo 101 Kulemba Zakudya. www.ecfr.gov/cgi-bin/text-idx?SID=c1ecfe3d77951a4f6ab53eac751307df&mc=true&node=pt21.2.101&rgn=div5. Idasinthidwa pa February 26, 2021. Idapezeka pa Marichi 03, 2021.

Ramu A, Neild P. Zakudya ndi zakudya zabwino. Mu: Naish J, Khothi la Syndercombe D, eds. Sayansi ya Zamankhwala. Wachitatu ed. Philadelphia, PA: Elsevier; 2019: mutu 16.

Tsamba la US Food and Drug Administration. Kulemba zakudya & kupatsa thanzi. www.fda.gov/food/food-labeling-nutrition. Idasinthidwa pa Januware 4, 2021. Idapezeka pa February 18, 2021.

Tsamba la US Food and Drug Administration. Zakudya zatsopano komanso zowoneka bwino zimasintha - kusintha kwakukulu. www.fda.gov/media/99331/download. Idasinthidwa Januware, 2018. Idapezeka pa February 18, 2021.