Zomwe Muyenera Kudziwa Zokhudza Zosintha Zaposachedwa ku Ma Nutrition Labels

Zamkati

• Zimapereka malo oti anthu aku America azisowa.
• Amasiyanitsa shuga wachilengedwe komanso shuga wowonjezera.
• Zapangidwa kuti ziwonetse kusiyana pakati pa kukula kwa kutumikira ndi kukula kwa gawo.
• Onaninso za

Mu 2016, bungwe la U.S. Food and Drug Administration (FDA) linalengeza kuti chizindikiro cha zakudya zaku US chatsala pang'ono kuwala. Zaka ziwiri pambuyo pake, dzina latsopanoli limangokhala pa 10 peresenti yazakudya zomwe zili mmatumba - koma zatsala pang'ono kufalikira. A FDA adalengeza posachedwa kuti pofika 2021, makampani onse azakudya omwe ali mmatumba adzafunika kugwiritsa ntchito dzina lomwe lasinthidwa. Ngati mukufuna kutsitsimutsa pazosiyana komanso momwe muyenera kuwerenga cholembera, nayi mtundu wa SparkNotes.

Zimapereka malo oti anthu aku America azisowa.

Mavitamini A ndi C atuluka ndipo vitamini D ndi potaziyamu alipo. Chifukwa chiyani? Kutengera zomwe zachitika posachedwa, zakudya zaku America zimakhala zolimba zikafika pa A ndi C koma zilibe D ndi potaziyamu. Zimalipira kukhala odziwa zonse ziwiri. Ngakhale kuti anthu ambiri amadya kashiamu kulimbikitsa thanzi la mafupa, kupeza vitamini D wokwanira n’kofunikanso, akutero Natalie Rizzo, M.S., R.D., mwini wa Nutrition à la Natalie. “Anthu ambiri alibe vitamini D mosasamala kanthu za kadyedwe kawo chifukwa mulibe zakudya zambiri,” akutero. "Ili m'mazira ndi bowa koma anthu ambiri amachipeza kuchokera kudzuwa. Sitimawona nthawi zonse dzuwa nthawi zina ndipo mitundu yosiyanasiyana ya khungu imalilowetsa mosiyana." (FTR, ayi, simuyenera kudumpha zodzitetezera ku dzuwa kuti mupeze vitamini D.)

Ponseponse, potaziyamu timasowa kwambiri kuposa vitamini D, komabe ndichinthu chofunikira kwambiri. A FDA amalimbikitsa kuti azimayi azaka zapakati pa 19 mpaka 50 azitenga potaziyamu osachepera 4700mg patsiku - koma, pafupifupi, gululi limangodya pafupifupi theka la izo. Kupeza potaziyamu wokwanira kumalumikizidwa ndi thanzi la mtima, atero Rizzo. Kuti muwonjezere potaziyamu, fikirani malalanje, mbatata, kaloti, ndi nthochi. (Zomwe, kunena chilungamo, musakhale ndi zolemba za zakudya.)

Amasiyanitsa shuga wachilengedwe komanso shuga wowonjezera.

Mndandanda watsopanowu umalemba shuga wowonjezera potumikira kuwonjezera pa shuga wathunthu potumikira, zomwe ndizosintha zomwe FDA idakonza mu 2015. "Ndikuganiza kuti kuwonetsa shuga wowonjezera ndichimodzi mwazinthu zabwino kwambiri zomwe akuchita chifukwa shuga amasokoneza kwambiri , "akutero Rizzo. "Mwachitsanzo, yogurt mwachilengedwe imakhala ndi shuga wachilengedwe, womwe ndi lactose. Chifukwa chake ngati mukudya yogurt yosavuta, izikhala ndi shuga koma iyenera kukhala ndi magalamu a zero anawonjezera shuga. Pomwe ngati mukudya yogurt yosangalatsa, itha kukhala ndi magalamu 10 a shuga wowonjezerapo. "Shuga wowonjezera monga manyuchi a chimanga cha fructose ndi shuga wa patebulo alibe chakudya chopatsa thanzi pomwe shuga wachilengedwe monga omwe ali mgulu louma-nthawi zambiri amabwera ndi fiber , potaziyamu, ndi zakudya zina zofunika kwambiri.” Pachilembo chakalecho, ziŵirizi anaziphatikiza pamodzi ndi shuga wathunthu, ngakhale kuti shuga wowonjezera ndi umene uyenera kuda nkhawa nawo.” (Mwachitsanzo, shuga wa nthochi ndi wa donati ndi wosiyana kotheratu. )

FYI, USDA imalimbikitsa kuti musapitirire 10 peresenti ya zopatsa mphamvu zanu za tsiku ndi tsiku kuchokera ku shuga wowonjezera. Izi zikutanthauza kuti ngati mumadya makilogalamu 1,500 patsiku, simuyenera kupitirira ma calories 150 kuchokera ku shuga - pafupifupi supuni 3. Malinga ndi lipoti la 2017 USDA, a 42% aku America akuchepetsa shuga wawo wowonjezera kuti asakhalebe ocheperako. (Hooray!)

Zapangidwa kuti ziwonetse kusiyana pakati pa kukula kwa kutumikira ndi kukula kwa gawo.

Pomaliza, kusintha komwe kudakopa chidwi chachikulu: Kuwerengera kwa kalori tsopano kuli ndi kuyika kolimba mtima ndikutumikiranso kukula kulimba mtima. Chifukwa chiyani? "Tinkaganiza kuti ndikofunikira kuwunikira bwino manambalawa chifukwa pafupifupi 40 peresenti ya akuluakulu aku America ndi onenepa kwambiri, ndipo kunenepa kwambiri kumayenderana ndi matenda amtima, sitiroko, khansa zina, ndi matenda ashuga," inalemba FDA m'mawu ake.

Kupatula kupeza malo odziwika bwino, kukula kwakeko kumasinthidwanso, malinga ndi FDA. Zolemba nthawi zonse zimawonetsa zakudya zotengera chakudya chimodzi, mosasamala kanthu kuti gawo lomwe limakhalapo ndilochulukirapo. Izi zitha kukhala zosocheretsa ngati mupukuta thumba la tchipisi osazindikira kuti ndi ma servings angapo. Chiyembekezo ndikuti chizindikiro chatsopanochi chithandizira kusiyana pakati pa ziwirizi ndikuphatikiza zosintha zomwe zikusonyeza kuchuluka kwa zomwe anthu amadya.

Kulimbikitsidwa kwa ma calories ndi kukula kwake ndi lupanga lakuthwa konsekonse. Kupangitsa kukula kwa ntchito kukhala kotheka kumachepetsa chisokonezo, atero Rizzo. Komano, chizindikiro chatsopanochi chitha kupangitsanso anthu kulingalira zopatsa mphamvu kuposa china chilichonse, akuwonjezera. "Anthu amakonda kutengeka kwambiri ndi manambala omwe siofunika nthawi zonse," akutero Rizzo. "Avocado ili ndi mavitamini, michere yambiri, ndi mafuta abwinobwino, koma ndiyabwino kwambiri. Ngati mukungoyang'ana ma calories, ndiye kuti mwina mukusowa zakudya zina." (Onani: # # Chifukwa Chosiya Kuwerengera Ma calories)

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