Malangizo Atsopano Azakudya a USDA Atha Pomaliza

Zamkati

• Dulani Pa Shuga
• Patsani Cholesterol Pumulo
• Pangani Zosintha Zing'onozing'ono
• Onaninso za

Dipatimenti ya Zamalonda ku U.S. Nthawi zambiri, malangizo a USDA amamatira pamalingaliro azakudya zabwino. Kubowola mumadziwa: zipatso ndi ndiwo zamasamba zambiri, mbewu zonse, mkaka wopanda mafuta ochepa, mafuta athanzi, ndi mapuloteni ochepa.Anapitilizabe malingaliro awo ochepera zosakwana 2,300mg ya sodium patsiku ndikuchepetsa mafuta okhuta mpaka ochepera 10 peresenti ya zopatsa mphamvu zanu za tsiku ndi tsiku, ndipo malingaliro awo a mapuloteni sanatsatire malangizo a 2010 (46g patsiku la mkazi wamkulu ndi 56g patsiku kwa mwamuna wamkulu). Koma sizofanana zonse. Nazi kusintha kwakukulu:

Dulani Pa Shuga

Chimodzi mwa kusintha kwakukulu mu malangizo a 2015 kunayang'ana pa kudya shuga. USDA imalimbikitsa kudya zosakwana 10 peresenti ya zopatsa mphamvu patsiku kuchokera anawonjezera shuga. Izi zikutanthauza tirigu ndi maswiti, osati zomwe zimapezeka zipatso ndi mkaka. M'mbuyomu, USDA idalimbikitsa kuchepetsa shuga wowonjezera muzakudya zaku America, koma sananenepo kuchuluka kwake. Pazaka zingapo zapitazi, kafukufuku wochulukirapo walumikiza shuga ndi kuthamanga kwa magazi ndi cholesterol, ndipo malangizo atsopanowa akuti muyenera kuchepetsa kudya shuga wowonjezerapo kuti mukwaniritse zosowa zamagulu-azakudya ndi michere mkati mwazomwe mumadya tsiku lililonse. Chifukwa chake, zakudya zotsekemera zimakhala ndi zopatsa mphamvu zambiri komanso zotsatira zathanzi - komanso zakudya zochepa. (Tili ndi zonse zomwe muyenera kudziwa zokhudza shuga.)

Patsani Cholesterol Pumulo

Maupangiri am'mbuyomu adalimbikitsa kuchepetsa kudya kwa cholesterol mpaka 300mg patsiku, pomwe mtundu wa 2015 umachotsa malirewo ndikungolimbikitsa kudya mafuta ochepa amafuta ochepa momwe angathere. Popeza zakudya zambiri zamafuta ambiri (monga mafuta ndi nyama zamkaka zonenepa kwambiri) zimakhalanso ndi mafuta ochulukirapo, kuchepetsa mafuta okhathamira kuyenera kuyang'anira cholesterol yanu. Kuphatikiza apo, ndi malingaliro olakwika kuti cholesterol yazakudya imakhudza kuchuluka kwa cholesterol m'magazi-kafukufuku atatsutsa izi, monga Jonny Bowden, Ph.D., wolemba Nthano Yaikulu Ya Cholesterol adatiuza mu Zakudya Zam'mwamba za Cholesterol Zili Pagulu lazakudya. Pali umboni wamphamvu kwambiri wokhudzana ndi mafuta okhathamira komanso osakanikirana ndi mafuta ambiri, atero a Penny Kris-Etherton, PhD, RD, pulofesa wazakudya ku Pennsylvania State University komanso wolankhulira American Heart Association.

Pangani Zosintha Zing'onozing'ono

Malangizo atsopanowa amatenga njira yosinthira pang'ono pofuna kudya zakudya zopatsa thanzi ndikuyembekeza kuti njira zing'onozing'onozi zimapanga moyo wokhazikika wakudya bwino. Palibe zakudya zowononga? Ndife ogwirizana nazo.

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