Momwe Mungawerengere Chizindikiro Chopatsa Thanzi, Malinga ndi a Dietitians

Zamkati

• Kutumikira Kukula
• Ma calories
• Zakudya zopatsa thanzi
• Mtengo watsiku ndi tsiku
• Nthawi Yoyang'ana High% DV
• Nthawi Yoyang'ana Kutsika% DV
• Onaninso za

Mukasankha chakudya chapaulendo kuchokera pagalimoto kapena bokosi lazomera kuchokera m'sitolo, mtengo wake ndiye chinthu choyamba chomwe mumafotokoza kuti muwone ngati kuli koyenera kuyamwa. Koma potengera zowerengeka zofunikira ndi ziwerengero zomwe zili pachakudya cha chakudya, gulu lomwe lili kumbuyo kwa phukusi liyenera kukhala komwe maso anu amatsatira.

Chizindikiro cha zakudya chimapereka chidziwitso chofunikira kwa ogula powonetsa ndendende kuchuluka kwa fiber, mapuloteni, mavitamini, mchere, ndi zakudya zina zomwe zimaperekedwa pachakudya china. Mwanjira imeneyo, mudzatha kupanga chisankho chodziwitsidwa kuti muwonjezere pa mbale yanu - kapena ayi.

"Ngakhale kuli kofunika kuti aliyense akhale ndi chidziwitso chofunikira pazakudya, anthu ena apadera amapindula makamaka polemba chizindikiro posankha zakudya, makamaka omwe ali ndi matenda a shuga ndi matenda oopsa," akutero Maya Feller, MS, RDN, CDN. , katswiri wazakudya wazakudya ndiMaonekedweMembala wa Brain Trust. Anthu omwe ali ndi matenda ashuga amapeza kagawidwe kazakudya ndi ma fiber mbali yolemba potengera momwe chakudya chingakhudzire magazi awo, pomwe anthu omwe ali ndi vuto la mtima amatha kuyang'ana pazomwe zili ndi sodium kuti adziwe ngati chakudya ndichabwino kuwonjezera pa zakudya zawo, akufotokoza.

Chenjezo mwachangu: Chizindikiro cha zakudya chimachokera ku zakudya zopatsa mphamvu ma calorie 2,000, ndipo mungafunikire kudya zowonjezera kapena zochepa malinga ndi zosowa zanu zapadera. Mosasamala kanthu, cholembedwacho chitha kukhalabe chothandiza, bola mukachidya ndi mchere, atero a Whitney English, MS, RD.N., katswiri wazakudya wazakudya komanso wolemba Mwana Wotengera Zomera & Kamwana. “Anthu atha kuzigwiritsabe ntchito kuti adziwe ngati chinthucho chili chochuluka kapena chochepa m’zakudya zinazake, [koma] ayenera kukumbukira kuti zosoŵa zawo zingakhale zosiyana ndi za munthu wamba,” akutero.

CHABWINO, ndiye mumamvetsetsa bwanji gulu la manambala ndi magawo? Apa, Feller ndi Chingerezi adalemba momwe angawerenge zolemba zopatsa thanzi - kuphatikiza mfundo zomwe muyenera kuziganizira.

Kutumikira Kukula

Pamene mukuganizira momwe mungawerengere lebulo lazakudya moyenera, muyenera choyamba kutchula kukula kwa chakudyacho - chomwe chimalembedwa m'makapu kapena zidutswa ndi chiwerengero cha magalamu - ndi chiwerengero cha ma servings mu phukusi (aka servings per. chidebe). Mutha kuganiza kuti kuchuluka kwa zakudya zomwe zili patsamba lazakudya ndi kuchuluka kwa akatswiri azaumoyo komanso akatswiri azakudya amakulangizani kuti muzidya nthawi imodzi, koma zenizeni, zikuwonetsa kuchuluka kwazakudya zomwe anthu amadya kapena kumwa potengera zomwe amadya, amatero Chingerezi.

Kungakhale kothandiza kuyang'ana pa nambala iyi ngati chitsogozo choti musankhe kuchuluka kwa zomwe muyenera kuwonjezera pa mbale yanu, koma mutha kudya pang'ono kapena pang'ono kuposa kukula kwakutumikirako kuti mukhale okhutira ndikukwaniritsa zolinga zanu, akutero Feller . "Ndimalimbikitsa kuti anthu azitengera kukula kwa magawo pazakudya zawo ndi kumvetsera njala ndi kukhuta kwa matupi awo akamaphika," akuwonjezera English. (Zokhudzana: Pomaliza, Buku Losavuta Kutsata la Kukula Kwa Magawo Aumoyo)

Komabe, ndikofunikira kuyang'ana kukula kwake powerenga zolemba zazakudya chifukwa ma calories ndi kuchuluka kwa michere komwe kumatchulidwa kumachokera kuti chiwerengero - osati phukusi lathunthu kapena kuchuluka kwa chidebe. Mwachitsanzo, mukamaliza kudya ma hummus awiri, mumakhala mukudya zakudya zopitilira muyeso (monga mafuta, fiber, mapuloteni) ndi ma calories omwe adatchulidwa, malinga ndi US Food and Drug Administration.

Ma calories

Mwachidule, zopatsa mphamvu zimapereka kuchuluka kwa mphamvu zomwe mungapeze mukalandira chakudya china. Mukayamba kudziwa momwe mungawerengere cholembera chopatsa thanzi, mutha kuyang'ana pazomwe zili ndi caloric, yomwe ndi nambala yayikulu kwambiri komanso yolimba mtima pagululi. Koma si nambala yofunikira kwambiri yomwe mungaganizire posankha chakudya. "Ma calories okha samapereka chidziwitso chochepa kwambiri cha momwe chakudya 'chili chopatsa thanzi'," atero a Feller. "Zikuwoneka kuti zakudya zokhala ndi zopatsa mphamvu zochepa kwambiri zimaganiziridwa kuti zili ndi thanzi labwino ndipo zimaonedwa kuti ndizo njira yabwino kwambiri, pamene zopatsa mphamvu zambiri ziyenera kupeŵedwa. [Koma] mbiri yazakudya za chakudya chilichonse ndi yofunika kwambiri kuposa ma calories." (Zokhudzana: Chifukwa # 1 Choyimitsa Kuwerengera Ma calories)

Tengani mtedza ndi mbewu, mwachitsanzo. Ngakhale kuti zakudyazi ndizokwera kwambiri kuposa kaloti kapena nkhaka, sizitanthauza kuti sizili zathanzi monga nyama zamasamba, ndipo onse atha kukhala ndi malo patebulo lanu, akutero Feller. Osanenapo, "chakudya chochuluka kwambiri cha kalori, monga avocado, chomwe chimapereka micronutrients yofunikira kwambiri ndi mankhwala a phytochemicals ndichisankho chabwino pothandizira thanzi lamagetsi kuposa njira yotsika kwambiri ya kalori yomwe ili yopanda thanzi," akuwonjezera.

M'malo moyang'ana ma caloric kuti mupeze ngati chakudya ndi "chabwino kwa inu," Chingerezi ikulimbikitsa kunena za momwe mungakhutire nazo. "Kuyang'ana kuchuluka kwa zopatsa mphamvu pazogulitsa kungakuthandizeni kudziwa kuchuluka kwa chakudya chomwe mungafune kudya kuti mukhale okhuta," akutero. "Koma ndi chinthu chimodzi chokha - fiber, mafuta, ndi mapuloteni zimakhudzanso kukhuta."

Zakudya zopatsa thanzi

Pazolemba zilizonse zazakudya, mupeza ma macro ndi ma micronutrients ofunikira, kuphatikiza mafuta onse (ophwanyidwa kukhala mafuta odzaza ndi mafuta), cholesterol, sodium, chakudya chokwanira, ulusi wazakudya, shuga wowonjezera (omwe amawonjezedwa pakukonza), shuga wathunthu. (kuchuluka kwa shuga wowonjezera kuphatikizapo shuga amene amapezeka mwachibadwa mu chakudya) mapuloteni, vitamini D, calcium, iron, ndi potaziyamu. Mutha kuwona micronutrients ingapo, koma sangatchulidwe pazamagulu azakudya pokhapokha ngati pangakhale chilichonse chonena za michereyo, ndipo amafotokozedwa ndi wopanga mwaufulu, akutero Feller.

Mtengo watsiku ndi tsiku

Mudzawonanso peresenti ya Daily Value (% DV), yomwe ndi ndalama - kuchuluka kwake - kwa michere yomwe imapezeka pakudya kamodzi, akutero Feller. Mtengo watsiku ndi tsiku wa michere umakhazikitsidwa ndi a FDA, ndipo cholinga chake ndikukuthandizani kudziwa kuchuluka kwa michere yomwe imapezeka pogawira chakudya potengera zomwe amafunikira pazakudyazo, malinga ndi National Institutes of Health. Ngakhale nthawi zambiri amakhala ofanana ndi Malipiro Ovomerezeka a Zakudya kapena Zokwanira Zomwe Zatsimikiziridwa ndi United States department of Agriculture, sizofanana nthawi zonse, pa NIH.

"Ndizotengera kuchuluka kwa ma calorie a 2,000 tsiku lililonse omwe amapezeka pamalemba onse azakudya," akufotokoza. "Mwachitsanzo, kuperekedwa kwa oatmeal kungakhale ndi 2 mg yachitsulo, yomwe ndi 10 peresenti ya % DV yachitsulo kwa munthu amene amadya 2,000 calories patsiku." Mwachidule,% DV ikhoza kukuwuzani ngati chakudya chimakhala ndi michere yambiri (20% kapena kupitilira apo) kapena yotsika (5% kapena kuchepera), komanso kuchuluka kwa michere iliyonse yomwe chakudya chimathandizira zakudya za tsiku ndi tsiku, malinga ndi a FDA.

Pazakudya zonse zomwe zatchulidwazi, mafuta a trans ndi mashuga athunthu okha ndi omwe angatero ayi khalani ndi% DV. Malinga ndi a FDA, palibe chidziwitso chokwanira chokhazikitsa Daily Value ya trans mafuta, ndipo palibe mabungwe aboma omwe adalimbikitsa kuti azigwiritsa ntchito shuga wambiri. Nthawi zambiri, simudzawona% DV ya mapuloteni mwina, chifukwa zimangofunika kulembedwa ngati mankhwala akuti ali ndi "mapuloteni ambiri" kapena ngati amapangidwira ana osakwana zaka zinayi kuyambira pomwe anthu ambiri azaka zoposa izi gulu lapeza michere yokwanira kudzera muzakudya mwachilengedwe, malinga ndi a FDA. (Zogwirizana: Mndandanda Wotsiriza wa Zakudya Zamapuloteni Apamwamba Zomwe Muyenera Kudya Sabata Iliyonse)

Nthawi Yoyang'ana High% DV

Mukamawerenga cholembera, mudzafuna kuyang'ana% DV yochuluka yazakudya, vitamini D, calcium, iron, ndi potaziyamu - zakudya zomwe anthu aku America samadya mokwanira, malinga ndi FDA. CHIKWANGWANI ndichinsinsi chothandizira kuti matumbo anu azitha kuyenda pafupipafupi, kuwongolera kuchuluka kwa shuga wamagazi, ndikuthandizani kuti mukhale omasuka msanga; vitamini D ndi calcium zimathandiza kuti mafupa akhale olimba; chitsulo chimathandiza kunyamula mpweya kudzera m'magazi anu kupita mbali zonse za thupi lanu ndipo ndikofunikira makamaka kwa azimayi omwe ali ndi nthawi yolemetsa, chifukwa amataya mchere wambiri chifukwa chakutaya magazi msambo; ndipo potaziyamu amathandiza impso ndi mtima wanu kugwira bwino ntchito. Kuphatikiza apo, "anthu ambiri apadera, monga ana, amayi apakati, ndi achikulire, atha kukhala pachiwopsezo chambiri chokhala ndi vuto la michere ndipo atha kupindula ndi kusamala kwambiri za microutrients yofunikira, monga calcium, vitamini D, chitsulo , ndi mapuloteni, kuonetsetsa kuti akudya ndalama zokwanira, "akutero Feller. TL; DR: Ndikofunikira kuyesa kudya chakudya chokwanira chilichonse chomwe ma% DV kuchokera kuzakudya zonse zomwe mumadya patsiku amawonjezera 100 peresenti - kapena, zenizeni, pafupi momwe mungathere - ndipo muyenera kupanga chizolowezi chofufuza% DVs mukamapeza nthawi yowerengera cholembera chopatsa thanzi.

Nthawi Yoyang'ana Kutsika% DV

Kumbali inayi, mudzafuna kuyang'ana % DV yotsika ya shuga wowonjezera, mafuta odzaza, ndi sodium - zakudya zomwe anthu okhala ku US amakonda kudya mochuluka kuposa zoyenera, akutero Feller. ICYDK, mafuta odzaza amatha kuonjezera kuchuluka kwa LDL cholesterol (mtundu "woipa"), kuonjezera chiopsezo cha matenda a mtima ndi sitiroko, pamene agwiritsidwa ntchito mopitirira muyeso, malinga ndi U.S. National Library of Medicine. Momwemonso, kudya sodium mopitirira muyeso kumakulitsa kuthamanga kwa magazi, komwe kumayambitsanso chiopsezo cha matenda amtima, malinga ndi Centers for Disease Control and Prevention. Kudya ndi kumwa shuga wochulukirapo kapena wowonjezera, womwe Feller akuti akuwonjezeredwa kuti apange kununkhira koma osapereka phindu lililonse, kumathandizira kunenepa, mtundu wa 2 shuga, ndipo, kamodzinso, matenda amtima, pa CDC.

Inde, izi sizikutanthauza kuti muyenera kusiya charcuterie ndi ndiwo zochuluka mchere chifukwa amadzitamandira kuchuluka kwa zakudya zimenezo. Ngati mukufuna kudya china chomwe chili ndi mafuta okhathamira, sodium, kapena shuga, ndibwino kutero - bola mukamayesetsa kuti muzidya bwino zakudya zomwe zili zochepa m'thupi lanu tsiku lonse, malinga ndi FDA. Komanso, pezani zotsekemera ndi fiber (taganizirani: brownie wokhala ndi mbali yazipatso) kuti muchepetse shuga wanu wamagazi, kapena nosh pa tchipisi tating'onoting'ono tomwe tili ndi nthochi yolemera potaziyamu kuti tithandizire sodium. Chifukwa chake mukadziwa kuwerenga masamba azakudya zabwino, pitirizani kudya keke ya chokoleti yomwe mwakhala mukuyang'ana - mudzadziwa momwe mungapangire zakudya zomwe zingakuthandizeni kupeza zakudya zina zofunika mtsogolo.

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