Kodi Malangizo Athu a Kadyedwe Akale?

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Mukamadya kapena kuyesetsa kukonza thanzi lanu kudzera mu zakudya, mumakhala nthawi yayitali mukuyang'ana manambala omwe ali m'mbali mwa mabokosi, zitini, ndi phukusi la chakudya. Ndipo ngakhale pakhala pali zokambirana zambiri za momwe zolembera zatsopano komanso zotsogola zopatsa thanzi zidzawoneka zikayamba kukhudzidwa mu 2016 kapena apo, sipanakhalepo zokambirana zambiri ngati manambala enieni omwe ali m'bokosilo - tsiku lililonse. kutengera zakudya zomwe zaperekedwa (RDA) za zinthu monga zopatsa mphamvu, mafuta, zomanga thupi, zopatsa mphamvu, ndi michere yosiyanasiyana komanso mavitamini omwe amafunikiranso kusinthidwa.

Zomwe Muyenera Kuyembekezera pa Zolemba Zatsopano Zakudya

Ndiye kodi manambala omwe mukuphunzira amaphatikiza zakudya zathanzi? A Food and Nutrition Board, omwe ali mgulu la National Academy of Sciences 'Institute of Medicine ndi bungwe lomwe limapanga mfundozi, akuti inde. Ngakhale kuti ziwerengero zambiri zomwe zimagwiritsidwa ntchito zinakhazikitsidwa mu 1993 kapena isanafike, pamene zolemba za zakudya zinayambika, miyeso idakali muyeso wolondola wa mlingo wa tsiku ndi tsiku wa kudya mokwanira kukwaniritsa zofunikira za 97 mpaka 98 peresenti ya anthu athanzi.

Ziwerengerozi, ndithudi, ndi chisinthiko. Bungweli limakonzanso ma RDA zaka 5 mpaka 10 zilizonse, ndipo pakati pa kusinthidwa kafukufuku waposachedwa wazakudya amawunikiridwa nthawi zonse. Izi zikutanthauza kuti maphunziro zikwizikwi a nyama ndi anthu amawerengedwa kuti awonetsetse kuti mfundo zomwe zikupangidwabe zikugwiritsabe ntchito kafukufuku waposachedwa. Chifukwa manambalawa adapangidwa kuchokera ku sayansi kuyambira koyambirira, mutha kuyembekezera zosintha zazing'ono kuposa zazikulu. Mwachitsanzo, lingaliro limodzi lamalemba atsopanowa ndikuti achepetse ndalama za sodium kuchokera pa mamiligalamu 2,400 (mg) patsiku mpaka 2,300 mg / tsiku ndikulemba mndandanda wa shuga wowonjezeredwa potumikira aliyense.

Njira yosavuta yochepetsera shuga

Inde, manambala onse omwe mumawerenga ayenera kutengedwa ndi njere kapena mchere. (Kapena mwinamwake mchenga, poganizira momwe momwe zilili panopa pa sodium). Ngakhale anthu awiri omwe amatsata kalori ya 2,000 amakhala ndi zosowa zomwezo malinga ndi kuchuluka kwa mafuta, mapuloteni, carbs, ndi fiber zomwe angafune kulowamo, palibe matupi awiri kapena zakudya zomwe zimafanana. Ngati mukuyenda kapena mukuchita yoga yotentha yambiri, mungafunike sodium yowonjezera kuti muthe m'malo mwa yotayika ndi thukuta. Ngati mukugwira ntchito kuti muwonjezere minofu, mapuloteni ndiwofunikira kwambiri. Ngati mumakhala ku Alaska, mungafunike vitamini D wowonjezera kuposa munthu yemwe amakhala ku Hawaii dzuwa.

Zakudya Zabwino Kwambiri Zomwe Mungadye Musanachite Komanso Mukamaliza Kulimbitsa Thupi

Malipiro ovomerezeka ndi awa: Malangizo. Ziwerengero zomwe zanenedwa ndizochuluka zomwe asayansi apeza zimateteza kuchepa kwa michere komanso kuwonetseredwa kwambiri. Chifukwa chake kutsatira izi kumakuthandizani kupewa matenda a scurvy ndi vitamini A, siwo okhawo malangizo omwe mungaganizire mukamakonzekera chakudya. Zinthu monga msinkhu, jenda, kuchuluka kwa zochitika, ngakhale komwe mumakhala zimatha kuyambitsa chakudya chabwino cha thupi lanu komanso zolinga zanu. Kuti muthandizidwe kukonza bwino pulogalamu ya kadyedwe, kumanani ndi katswiri wodziwa za kadyedwe yemwe atha kusintha dongosolo lanu la kadyedwe.

Wolemba Mary Hartley, RD, wa DietsinReview.com

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