Malangizo Ofulumira a 3 Owerenga Malembo Opatsa Thanzi

Zamkati

• 1. Kodi ndi ma servings angati?
• 2. Fufuzani fiber
• 3. Dziwani shuga wanu
• Zowonjezera shuga zitha kuphatikiza:
  
• Kudziwa kuwerenga zilembo kungakuthandizeni kupeza michere yomwe mukufuna

Kuchokera pazomwe kukula kwamatanthauzidwe kumatanthauza kuchuluka kwa michere yomwe iyenera kukhala pachakudya.

Chizindikiro cha Nutrition Facts chidapangidwa kuti chizitipatsa ife, ogula, kuzindikira zomwe zili muzakudya zathu, kuchokera ku kuchuluka kwa sodium ndi fiber zomwe zili m'bokosi la chimanga mpaka kuchuluka kwa magawo omwe ali mu katoni ya mkaka.

Kudziwa izi kungakuthandizeni kutsata ma macronutrients, kuwonetsetsa kuti mukupeza mavitamini ndi michere yokwanira pazakudya zanu, ndipo zitha kuthandizanso pakuwongolera zovuta zina.

Pankhani ya zakudya - zonse kuyambira kukula kwa gawo
kuchuluka kwa shuga wowonjezera womwe muyenera kukhala nawo pachakudya chanu - ndibwino kuti mufunse
ndi wothandizira zaumoyo yemwe angakuthandizeni kuti muwone zosowa zanu.

Ngakhale makasitomala anga ambiri ali ndi chidziwitso chokhudza kuwerenga malembedwe azakudya, pali ena omwe sakudziwika bwinobwino pazinthu zina.

Chifukwa chake, ngakhale simukudziwa momwe mungawerenge lemba la Nutrition Facts kapena mukufuna kumvetsetsa chifukwa chake kuli kofunika popanga zisankho zabwino kwambiri pogula chakudya, nazi maupangiri atatu ovomerezedwa ndi akatswiri azakudya pamafunso omwe amafunsidwa kwambiri pazamalemba azakudya.

1. Kodi ndi ma servings angati?

Ndikosavuta kusokonezeka pakati pa kukula kwa kaperekedwe, kotengera pachidebe chilichonse, ndi kukula kwa gawo la chakudya. Kuti muyambe, nayi rundown mwachangu:

• Kutumikira kukula ndi kukula kapena gawo la malonda omwe
  chikufanana ndi kuchuluka kwa michere yomwe yatchulidwa. Zonse zomwe zimaperekedwa mu
  Chizindikiro cha Nutrition Facts chimazikidwa pamitundu yomwe ikupezeka.
• Kutumikira pachidebe chilichonse Chiwerengero cha magawo onse pachidebe chilichonse.
• Kukula kwa gawo sichipezeka palemba la Nutrition Facts.
  Ndizosiyana kwa aliyense kutengera zolinga ndi zosowa zawo, monga
  ngati ali ndi matenda. Kuphatikiza apo, gawo lomwe akulimbikitsidwa lililonse
  munthu sangakhale wofanana ndi kukula kwautumiki komwe kwalembedwa phukusili, makamaka
  ngati mukuyang'anira matenda ngati matenda ashuga.

Mukazindikira kukula kwa chakudya, chomwe chili pansi pa mutu wa Nutrition Facts, ndi nthawi yoti muganizire tanthauzo la chizindikirochi chonse.

Tiyeni tigwiritse ntchito thumba la pasitala monga chitsanzo.

Ngati kukula kotumizira chikho chimodzi cha pasitala, zambiri pazakudya (mafuta, chakudya, mapuloteni, shuga, ulusi) zimangogwira chikho chimodzi cha pasitala.

Izi zati, kukula kwamphamvu kumatha kusinthidwa kuti zikwaniritse zolinga zakuthupi ndi zolemera. Mwachitsanzo, ngati ndinu wothamanga wopirira kapena mukufuna kunenepa, mungafunikire kuwonjezera gawo lanu. Izi zikutanthauza kuti muonjezeranso kukula kokutumikirani.

Mutha, m'malo mwake, mukufuna kuwonjezera gawo lanu mpaka magawo awiri (makapu awiri) osati 1 chikho. Izi zikutanthauza kuti chidziwitso chazakudya choperekedwa, pakutumikiranso, chikhoza kuchulukitsidwa.

2. Fufuzani fiber

Ambiri aife timamvetsetsa kuti fiber ndi gawo lofunikira pa zakudya zathu. Koma ndi anthu angati aku America omwe akudya fiber zokwanira tsiku lililonse? Monga zikuchitika, ayi. Ndipo apa ndi pomwe chizindikiro cha Nutrition Facts chitha kuthandizira.

Zakudya zolimbikitsidwa tsiku ndi tsiku zimadalira zaka, kugonana, komanso kalori. Malangizo ochokera ku National Academy of Sciences amalimbikitsa izi:

Ngati sanakwanitse zaka 50:

• akazi:
  25 magalamu
• amuna:
  Magalamu 38

Ngati opitilira 50:

• akazi:
  21 magalamu
• amuna:
  Magalamu 30

Samalani magalamu a fiber pogwiritsira ntchito chizindikiro cha Nutrition Facts. Cholinga cha zakudya zomwe zili ndi fiber yambiri, osachepera magalamu asanu pakutumikira.

Chizindikiro cha Nutrition Facts chidapangidwa kuti chiwerengetse kuchuluka kwa michere yonse, kuphatikizapo fiber, malinga ndi Daily Values ​​percent (DV%). Magawo awa amawerengedwa potengera kuti munthu amadya zopatsa mphamvu 2,000 tsiku lililonse.

Ndikofunika kukumbukira kuti zopatsa mphamvu 2,000 patsiku ndi
zambiri za chitsogozo. Zakudya za aliyense ndizosiyana.

Mukayang'ana magawo azakudya zilizonse zolembedwa, chilichonse chomwe ndi 5 peresenti kapena zochepa chimawerengedwa kuti ndi chotsika. Chilichonse 20 peresenti kapena kupitilirapo chimawerengedwa kuti ndi chapamwamba.

CHIKWANGWANI ndi chimodzi mwazinthu zofunikira pa lembalo zomwe ziyenera kukhala zapamwamba kwambiri. Mwanjira ina, yang'anani zakudya zomwe zili ndi fiber DV ya 20% pakatumikira.

3. Dziwani shuga wanu

Palinso zokambirana zambiri pankhani yokhudzana ndi shuga wokhudzana ndi thanzi. Zitha kuvomerezedwa, komabe, kuti, kuchuluka kwa munthu tsiku ndi tsiku shuga yemwe ayenera kuwonjezera ayenera kukhala wotsika.

Tisanazindikire kuti kudya shuga wokwanira tsiku lililonse, tiyeni tikambe za kusiyana pakati pa shuga wathunthu ndi shuga wowonjezera:

• Shuga wathunthu kuchuluka kwa shuga komwe kumapezeka mu
  chinthu, chomwe chimachitika mwachilengedwe (monga shuga mu zipatso ndi mkaka) ndikuwonjezera.
• Anawonjezera shuga ingotchulani kuchuluka kwa shuga
  izo zawonjezedwa pokonza mankhwala.

Zowonjezera shuga zitha kuphatikiza:

• high-fructose chimanga madzi
• shuga patebulo
• wokondedwa
• mapulo manyuchi
• odzola masamba kapena zipatso timadziti
• madzi a mpunga wofiirira

Tsopano pitani kuchuluka kwake.

American Heart Association imalimbikitsa azimayi kuti asamadye magalamu 24 a shuga wowonjezera patsiku ndipo amuna samadya magalamu opitilira 36. Mwanjira ina, izi zikutanthauza:

• chifukwa
  akazi: supuni 6 za shuga, kapena ma calories 100
• chifukwa
  amuna: masupuni 9 a shuga, kapena ma calorie 150

Izi zati, ndi ocheperako pang'ono. Amalimbikitsa kuti anthu wamba samadya zosapitilira 10 peresenti ya zopatsa mphamvu tsiku lililonse kuchokera ku shuga wowonjezera.

Monga momwe zimakhalira ndi nkhani zambiri zokhudzana ndi zakudya, malingaliro amasiyanasiyana kutengera munthu ndi zosowa zawo.

Ngakhale ndikofunikira kusamala ndi zomwe mumadya tsiku ndi tsiku shuga, zifukwa zochitira izi zimatha kusiyanasiyana. Kwa ena, atha kukhala kuti azikhala ndi thanzi pakamwa. Kwa ena, mwina kungakhale chifukwa chofuna kuchepetsa kapena kuchepetsa mavuto azovuta, monga matenda ashuga ndi matenda amtima.

Kudziwa kuwerenga zilembo kungakuthandizeni kupeza michere yomwe mukufuna

Kukhala woyang'anira wanu wathanzi komanso kuwerenga kuwerenga kumawonjezeranso chida china chokuthandizani kusamalira thanzi lanu komanso thanzi lanu.

Kuchokera pakumvetsetsa momwe kukula kwakutumizira kumakhudzira chizindikiro chonse kuti muphunzire zomwe DV% zikutanthauza, kugwiritsa ntchito chidziwitsochi kumatha kuwonetsa ngati mukuwonjezera thupi lanu ndi michere yokwanira yomwe imafunikira.

McKel Hill, MS, RD, ndiye woyambitsa Nutrition Stripped, tsamba labwino lawebusayiti lomwe ladzipereka kukhathamiritsa thanzi la azimayi padziko lonse lapansi kudzera maphikidwe, upangiri wazakudya, kulimbitsa thupi, ndi zina zambiri. Buku lake lophika, "Nutrition Stripped," linali logulitsa kwambiri mdziko lonse, ndipo adawonetsedwa mu Fitness Magazine ndi Women's Health Magazine.