Momwe mungawerengere zolemba za Nutrition mu 2019

Zamkati

• Chidule
• Pro: Zomwe mukuwona ndizomwe mumapeza
• Con: Timasowa maphunziro oti tiziwerenga bwino
• Ovomereza: Chowonadi (kapena mabodza) pakutsatsa
• Con: Zimakhala zosamveka bwino
• Pro: Zothandiza pazaumoyo
• Con: Nkhani yovuta kudya
• Mawu omaliza: Kusankha bwino ndi maphunziro abwinoko

Chidule

Mwinamwake mwamvapo kuti kudziwana bwino ndi zowerengera ndi ziwerengero kumbali yazakudya zanu zomwe zili mmatumba ndibwino kuti mukhale ndi thanzi labwino. M'malo mwake, pomwe zolemba zazomwe zilipo pakadali pano zidakhazikitsidwa koyamba mu 1990, zidapangidwa ngati chida chodziwitsa anthu aku America za zosakaniza ndi michere yomwe zakudya zathu zimakhala - komanso pazakudya izi.

Tsopano, ndi makeover pamapangidwe ake (ndi zina mwazakudya zake), ndi nthawi yabwino kufunsa mafunso ofunikira pazokhudza zomwe tili nazo pakadali pano.

Kodi zimathandizadi anthu aku America kusankha bwino? Kodi timamvetsetsa mokwanira kuti tizigwiritsa ntchito bwino - kapena timaziwombera ngati sayansi gobbledygook?

Ndipo kodi kuyang'ana pa mndandanda wa manambala kungasokoneze lingaliro lalikulu la thanzi, ngakhale kuyambitsa mavuto a kudya?

Nayi njira yolowera mwachangu pazabwino ndi zoyipa pazokambirana pazakudya:

Pro: Zomwe mukuwona ndizomwe mumapeza

Kuwona mtima ndikuwonekera poyera ndizofunikira m'malo ambiri m'moyo, ndipo chakudya chathu sichimodzimodzi. Chizindikiro cha zakudya chimakhala ngati seramu wa chakudya, chimatiuza zomwe tikupeza.

Ndi kuyang'aniridwa ndi boma komwe kumafuna kulondola - komanso mindandanda yazoyenera mpaka milligram - zilembo zimapatsa ogula mwayi wopeza zambiri zomwe angadalire.

Tikatsimikiza mtima kuti tipeze zomwe zili mu chakudya chathu, titha kuzipeza zikuwonetsa zowunikira.

Katswiri wazakudya Jeanette Kimszal, RDN, nthawi zambiri amauza makasitomala ake kuti ayambe kuzindikira kuchuluka kwa shuga pazakudya wamba.

"Ndikuwona kuti makasitomala ambiri adzabweranso ndikundiuza kuti apeza shuga wambiri pazinthu za tsiku ndi tsiku zomwe amagwiritsa ntchito," akutero.

Kungokhala ndi chizolowezi chowerenga zilembo kungatipangitse kukhala njira yodziwitsidwanso komanso kusamala pazomwe zili mchakudya chathu.

Con: Timasowa maphunziro oti tiziwerenga bwino

Ngakhale kudziwa kutanthauzira zowona za zakudya kumatha kuyambitsa kudya kwabwino, kusazindikira sikungapangitse kuti zilembozo zikhale zopanda ntchito.

Lisa Andrews, MEd, RD, LD anati: "Ndikamalankhula ndi makasitomala anga za kugula ndi kulemba zolemba, ena amati," Ndimawerenga zilembo, koma sindikhala wotsimikiza nthawi zonse kuti ndiyang'ane chiyani. "

Izi sizosadabwitsa, popeza kuti ogula amawona zolemba za chakudya zosokoneza, zosokeretsa, kapena zovuta kutanthauzira.

Ambiri aife mwina sitinakhale pansi pamaphunziro a momwe tingagwiritsire ntchito zowonongera za zakudya - ndipo nthawi zambiri timatha kuyang'ana pazinthu zomwe zimatipangitsa kuti tisochere.

Mwachitsanzo, katswiri wazakudya Diane Norwood, MS, RD, CDE, akuti, "Anthu ambiri omwe ali ndi matenda ashuga amapita ku shuga akafunika kuganizira za kagayidwe kake kalikonse."

Kusintha komwe kukubwera pakapangidwe kake kumapangitsa kuti kutanthauzira kukhale kosavuta pang'ono. Zosintha monga fonti yokulirapo, yolimba mtima yama calories ndi kukula kwamphamvu kwambiri (osatinso 1/2 chikho cha ayisikilimu) kumatha kupangitsa kuwerengera mawu kukhala kosavuta kugwiritsa ntchito.

Ndipo gulu latsopano la "shuga wowonjezera" likufuna kulongosola kusiyana pakati pa shuga yemwe mwachilengedwe amapezeka mchakudya ndi mtundu womwe wawonjezeredwa pokonza. Izi zitha kupereka chidziwitso kwa anthu omwe ali ndi thanzi labwino monga matenda ashuga, kapena iwo omwe amangofuna kudziwa zambiri zazakudya zawo.

Ngakhale titakhala ndi chidziwitso chokwanira pamakalata azakudya, ndi kwa ife zomwe timachita ndi chidziwitso chathu. (Monga momwe tafotokozera pamwambapa zasonyeza, chilimbikitso ndicho chifukwa chachikulu chogwiritsa ntchito zilembo zathanzi labwino.)

Zina zingapo zawonetsanso kuti chidziwitso chazakudya pamamenyu odyera sichichita chilichonse kuti ithandizire kuti asankhe zakudya zabwino. Ngati zochitika zachilengedwe monga kuwona ndi kununkhiza kwa burger yowutsa mudyo zimaposa zomwe tikufuna, tili ndi mwayi wambiri wosankha bwino.

Ovomereza: Chowonadi (kapena mabodza) pakutsatsa

Zambiri pazamalemba zitha kusunga kumbuyo - kapena nthawi zina debunk - zonena zaumoyo zopangidwa ndi malonda omwewo.

Mwina njere yomwe imadzitcha yokha "mapuloteni apamwamba" imangokhala malinga ndi zomwezo mukapatsidwa kuwonjezera ma ouniki 8 a mkaka.Kapenanso tchipisi tomwe timakhala ndi "mchere" wamchere timakhala ndi sodium wochuluka kuposa momwe mungakondere pazakudya zanu.

Kuyang'ana pazowona zazakudya kungakupatseni kutsika kwenikweni kuseri kwa chilankhulo chazogulitsa.

"Chizindikiro chazakudya chimakuthandizani kudziwa ngati zomwe akunenazo zili zowona kapena ayi," watero katswiri wazakudya zakuthambo ndi mneneri wa Academy of Nutrition and Dietetics a Julie Stefanski, RDN.

Kukhoza kuzindikira pakati pa ziwirizi ndi luso labwino kwambiri lomwe lingakuthandizeni kukhala ndi thanzi labwino.

Con: Zimakhala zosamveka bwino

Tsoka ilo, kufunikira kwa zilembo kumatsikiranso kuti titha kumvetsetsa ndikuwona kukula kwa ntchito kapena ayi.

Anthu ambiri zimawavuta kulingalira magalamu 50 a izi kapena michere yomwe imawonekeradi kapena njira zenizeni mdziko - komanso chakudya chathu chenicheni.

Pachifukwa ichi, akatswiri ena azakudya amatsogolera makasitomala kuti aganizire za mayendedwe omwe angapezeke.

"Ndimagwiritsa ntchito zowonera muofesi yanga kuti ndithandizire kuwerengetsa zilembo, monga kuyeza makapu kapena kugwiritsa ntchito dzanja lawo kutengera kukula," atero a Jessica Gust, MS, RDN.

Ena amanenanso kuti zowona zaumoyo zimachotsa pamalingaliro akulu azaumoyo. Yafii Lvova, RDN anati: "Chizindikiro cha zakudya ndi chithunzi chokhwima cha michere."

Izi zitha kupangitsa chidwi chochepa kwambiri pazakudya ndi zofunikira zina (kunyalanyaza zina zomwe, ngakhale sizinalembedwe, ndizofunikanso paumoyo). Ambiri azaumoyo amakonda kulimbikitsa chakudya chonse, malingaliro azakudya zonse - ndikusiya zolemba kumbuyo.

Pro: Zothandiza pazaumoyo

Zolemba zaumoyo ndizothandiza makamaka kwa iwo omwe amakhala ndi thanzi lomwe limafuna kusintha kwa zakudya.

Anthu ambiri amapatsidwa magawo ofotokoza kuchuluka kwa michere yomwe sangakhale nayo.

Anthu omwe ali ndi matenda a impso omwe amafunika kuwunika sodium yawo, mwachitsanzo, kapena anthu omwe ali ndi matenda a shuga owerengera ma carbs amatha kutembenukira kumakalata kuti adziwe ngati chakudya china chitha kukwana pachakudya chawo.

Con: Nkhani yovuta kudya

Ngakhale zilembo zamagulu azakudya zingawoneke ngati zosavuta kudya, kwa ena, chidziwitso chawo chimakhala cholemetsa.

Anthu omwe ali ndi vuto la kudya nthawi zambiri amapeza kuti zolemba zakudya zimayambitsa chizolowezi choganizira kwambiri zama calories, mafuta, kapena shuga.

"Tikawunika kudzera m'malingaliro a chakudya chambiri, monga kudya mosalekeza, kudya moperewera, kapena vuto la kudya, zidziwitso zimatha kuchotsedwa pamalingaliro," akutero a Lvova.

Ngati muli ndi vuto losadya kapena muli ndi mbiri yakudya mopitirira muyeso, ndibwino kuti musapezeke powerenga zolemba.

Mawu omaliza: Kusankha bwino ndi maphunziro abwinoko

Pomaliza, magwiridwe antchito amalemba azakudya amabwera pamaphunziro.

Mmodzi adapeza kuti chidziwitso cha anthu komanso chidwi chawo ndizofunikira ziwiri ngati kuwerenga makalata azakudya kumathandizadi kudya. Ophunzira akamadziwa zomwe ayenera kuyang'ana - ndipo anali ndi chidwi chopanga zisankho zabwino - amapanga zisankho zabwino pazakudya.

Zina mwazinthu zofunika kuzikumbukira zokuthandizani kugwiritsa ntchito zilembo zamagulu azakudya zabwino posankha izi ndi izi:

• podziwa kuti zosowa zanu za calorie zitha kusiyanasiyana ndi zoyambira za 2,000-patsiku pamakalata
• pozindikira kuti michere yam'magawo omwe amalembedwa amalembedwa pamtundu uliwonse wamatumbo - ndikuwonetsetsa kuti mukudya kangati
• kumvetsetsa kuti zolemba sizikutchula michere yonse yofunikira kuti ukhale ndi thanzi labwino
• kuyang'ana maperesenti amtengo watsiku ndi tsiku m'malo mwa magalamu kapena mamiligalamu

Ngati ndinu wowerenga zolemba mwakhama, pitilizani ntchito yabwinoyi. Ndi maphunziro pang'ono pazomwe muyenera kuyang'ana, muli paulendo wabwino wosankha zakudya zabwino.

Kumbali inayi, ngati mukuona kuti zakusokoneza bongo ndizosokoneza, mwina kuwerenga pang'ono kumakupatsani chidziwitso! Apanso, kwa iwo omwe amakonda kudya mwachilengedwe, zakudya zonse zimafikira pachakudya, zolemba zamagulu azakudya sizingakhale zofunikira konse.

Monga mitundu yambiri yazidziwitso, zili ndi inu zomwe mumachotsa - kapena kusiya - mubokosi lakuda ndi loyera pambali pazakudya zanu.

Sarah Garone, NDTR, ndi wolemba zaumoyo, wolemba zaumoyo pawokha, komanso wolemba mabulogu azakudya. Amakhala ndi amuna awo ndi ana atatu ku Mesa, Arizona. Mupezeni akugawana zambiri zaumoyo ndi thanzi komanso (makamaka) maphikidwe athanzi ku Kalata Yachikondi ku Chakudya.