Hlola amalebula wokudla ngokushesha ukuze uthole amaqiniso abalulekile
Uma uzama ukudla ngendlela enempilo, ilebuli yokudla iba yithuluzi lokusebenzisa okumele lenze ukukhetha okungcono kokudla. Uma usufunde ukukhipha ngokushesha ilebuli ye-Nutrition Facts ngolwazi olubalulekile, uzokwazi ukuthenga ngokushesha, udle kangcono , futhi uma kuwumgomo wakho wokulahlekelwa isisindo ngokukhululeka okukhulu .
Njengoba ufunda ngalesi sikhombandlela ugcine engqondweni ukuthi izinguquko zelebula le-Nutrition Facts ngezikhathi ezithile. Ilebuli oyibona esitolo namuhla izoshintsha eminyakeni ezayo ukukhombisa imihlahlandlela yezempilo entsha kakhulu eyakhiwe yi-US Food and Drug Administration (FDA). Umklamo omusha uhlanganisa umbhalo okhudlwana we- "Ama-calories," "Ukukhonza usayizi," nethi "Ukukhonzwa ngendwangu ngayinye." Lezi zinguquko zizokusiza ukuba uthole ulwazi olubaluleke kakhulu lokulahlekelwa kwesisindo.
Ngakho uzobona nini izinguquko? Ungase ubone ezinye kakade. Abanye abakhiqizi bokudla sebevele befaka izibuyekezo kumalebula womkhiqizo wabo. Kodwa imithetho yamanje ye-FDA yamanje ibonisa ukuthi izinguquko kufanele zibekwe ngezinsuku kusukela ngoJanuwari 1, 2020, kuya kuJanuwari 1, 2021, kuye ngokuthi ubukhulu benkampani yokudla.
Izithombe kuzo zonke lezi ziqondiso zizobonisa isibonelo senguqulo endala yelebula lokudla ngakwesobunxele nesibonelo senguqulo entsha ngakwesokudla, ngakho-ke kungakhathaliseki ukuthi iyiphi inguqulo oyitholayo ephakheji uzokwazi ukufunda amalebula okudla ngendlela efanele .
Usayizi Wokukhonza
Ukulawula izingxenye kubalulekile ekulawuleni isisindo sakho. Ukubala amakholori okuyiqiniso ngokunembile, futhi. Ngakho kubalulekile ukuthi uhlole usayizi wokukhonza kulebula lokudla ngoba kuzokusiza ukuba udle izingxenye ezifanele futhi ubale inombolo efanele yamakholori owadla nsuku zonke.
- Sebenzisa "Usayizi Wokukhonza" ukuphatha izingxenye. Isayizi yokukhonza ephaketheni akuyona inani lokudla okufanele ulidle. Kungukudla kokudla okujwayelekile okudla ngesikhathi esisodwa sokudla. Ngakho akufanele usebenzise le nombolo ukunquma ukuthi kungakanani ukudla okudingayo . Esikhundleni salokho, sebenzisa le nombolo ukucacisa ukuthi mangaki amakholori asekukhonzeni okuvamile kwalokho kudla. Ukuze uthole ukuthi ungakanani ukudla, sebenzisa umhlahlandlela wami ukulungisa izingxenye .
- Sebenzisa "Usayizi Wokukhonza" ukubala ama-kilojoule ngendlela efanele. Uma usebenzisa uhlelo lokusebenza lokulandelela ikhalori uzothola ukudla nokudla okulinganiselwe kumagazini wakho wokudla nsuku zonke ukuze ubale amakholori bese uphatha ukudla kwakho. Iningi lalezi zinsizakalo zisebenzisa "isayizi yokukhonza" njengenani elilinganiselwe. Qinisekisa ukuthi ushintsha inani uma isayizi lakho lesigaba lihlukile kunobuningi bokukhonza obalulwe.
Ama-calories
Kungakhathaliseki ukuthi ulandela yini uhlelo lokudla, ama-kilojoule anendaba . Yiqiniso, ukudla okunekhwalori yekhwalithi (ukudla okunomsoco) uzoba nesikhathi esilula ukulawula isisindo sakho. Kodwa kubalulekile futhi ukuba udle inombolo efanele yamakhalori ngosuku ngalunye .
Uma ufunda amalebula okunomsoco esitolo, hlola inani lekhalori ukuze ubone ukuthi ungaphila uma udla ingxenye yalokho ukudla okuvame ukudla. Bese uqhathanisa imikhiqizo ehlukene nemikhiqizo ukubona ukuthi ungenza yini okuhle kakhulu.
Amafutha ne-Cholesterol
Ukudla amafutha enempilo kunempilo kumzimba wakho futhi kuzokusiza ukuba uhlale unelisekile usuku lonke. Kodwa amafutha agcwele ama-kilojoule ngakho kudingeka ukhethe amafutha akho ngokucophelela futhi uwudle kancane.
Uma ufunda amalebula okudla, qala hlola inani lamafutha amagremu (imicibisholo ebomvu) enikezwe ukudla. Bese uhlola izinombolo ngezansi (imicibisholo ephuzi) ukuze uthole olunye ulwazi.
- Amafutha anelisiwe. Ngenkathi kunobunye ubufakazi obonakalayo bokuthi amafutha agcweleyo angeke abe mabi emizimbeni yethu njengoba sicabanga, iningi lezazi liyancoma ukuthi udle amanoni angaphansi okugcwele kanye namafutha amaningi we- polyunsaturated noma amafutha e-monounsaturated ukuze uthole impilo enhle. Kungcono ukhethe ukudla okunenani eliphansi kakhulu elibalwe lapha.
- I-Trans fat. Ochwepheshe bayavuma ukuthi amafutha okuthutha ayilungele umzimba wakho. Zama ukukhetha ukudla nge-fat fat fat ngangokunokwenzeka.
- I-cholesterol. Udokotela wakho kungenzeka ukuthi utshele ukunciphisa ukudla kwakho kwe-cholesterol yokudla. Uma kunjalo, le nombolo ibalulekile kuwe. Futhi nakuba kulungile ukudla amaqanda neminye imithombo ye-cholesterol yokudla, ochwepheshe abaningi bayavuma ukuthi ukugcina amehlo ekudleni kwakho kubalulekile.
Ama-carbohydrate
Kungakhathaliseki ukuthi ubala ama-carbs noma cha, ukukhetha imithombo engcono ye-carbohydrate kubalulekile empilweni enhle. Ilebuli yokudla ingakusiza wenze izinqumo ezingcono mayelana nokuthi yikuphi ukudla okumele ukhethe. Kodwa uzodinga ukubheka ngaphansi kohlu lwe- "Carbohydrate" ukuze uthole ulwazi oludingayo.
Hlola lezi zinombolo ukuze ukhethe ama-carbohydrate amahle okudla kwakho.
- I-fibre yezokudla. I-fibre ungumngani wakho . Uzozizwa ugcwele isikhathi eside uma ukhetha ukudla nge-fiber yokudla okuningi . Uma ungakhetha ukudla okunenombolo ephakeme kule ndawo, ungase ube nesikhathi esilula ukunamathela ekudleni kwakho . Ukudla okuphakhejiwe okuqukethe okusanhlamvu okugcwele noma imifino efana nesipinashi ngokuvamile imithombo enhle ye-fiber yokudla. Okunye ukudla nakho kunikeza i- fibre eyengeziwe engase ibe usizo kwabanye abadla okunempilo.
- Ama-Sugars. Kuhlakaniphile ukubukela ushukela wakho uma uthanda ukufinyelela nokugcina isisindo esinempilo, ngakho-ke uzofuna ukuhlola le nombolo bese ukhetha ukudla okuqukethe ushukela omncane. Kodwa akuzona zonke ukudla okuneshukela ezifanayo. Ithebula elisha le-Nutrition Facts lenza kube lula ukukhetha ukudla okunempilo noshukela. Kulebuli entsha, uzobona uhlu lwe- "Total Sugars" kanye ne- " Added Sugars ." Zama ukukhetha ukudla okuncane kakhulu "ama-Sugars engeziwe". Ukudla okunama- sugars engeziwe engeziwe kunikeza ama-calories angenalutho angakhuphula ikhalori yakho yansuku zonke futhi anikeze ukudla okuncane kakhulu.
Amaphrotheni
Amaprotheni elinye i-macronutrient ebalulekile yokugcina imisipha yomzimba. Uma ukhetha ukudla esitolo sokudla ufunde amalebula okudla bese uzama ukukhetha ukudla okunikeza amaprotheni. Imikhiqizo emibi yenyama kanye nemikhiqizo yobisi ephansi kakhulu yizibonelo ezinhle.
Kodwa uma uhlola ilebula lokudla ngamaprotheni, hlola ama-gram we-fat ukuze wenze inombolo engekho kakhulu. Ukudla okunamaprotheni amaningi nakho kuphezulu ngamafutha agcwele futhi ukudla okunye emanzini okudoba kunezifo ezingenampilo ezihambayo.
Amavithamini Namaminerali
Uma kuziwa kwi-sodium, ochwepheshe abaningi bancoma ukuthi abadlayo abanempilo bahlale bengenayo i-sodium ngaphansi kwama-millimitha angu-2,300 ngosuku . Uma uqaphele ngokufaka kwakho ukuphatha isimo esithile sempilo ubheke izincomo ezifanele.
Izinombolo ezibhalwe ngaphansi kwebha elimnyama likunika ulwazi olubalulekile mayelana ne-micronutrients enempilo kokudla kwakho, futhi. Uma ukhetha ukudla okunomsoco kakhulu, kuzoba lula kuwe ukwakha umzimba oqinile, ofanelekayo. Ezweni eliphelele, i-dieters ingakhetha ukudla okuphansi kwamakholori futhi kudla okunomsoco.
I-Percent Value Value
Ungase uphawule izinombolo ezibalwe ngaphansi kwe- "amaphesenti inani lezinsuku zonke." Kodwa izinombolo zikutshela ukuthi umthamo othile udla kangakanani ekudleni kwakho kwansuku zonke uma udla amakhilomitha angu-2 000 ngosuku. Uma udla ngaphansi kwama-khalori angu-2000 ngosuku, ama-percents adalwe kule kholomu ngeke abe nenembile kuwe.
Ngokubanzi, inani lamaphesenti anguzinsuku nsuku zonke lingakusiza ngokushesha ukuthi udla noma uphezulu noma uphansi komsoco othile. Ngokuvamile, inani lamaphesenti ayisishiyagalolunye lamaphesenti angu-5 noma ngaphansi lisho ukuthi ukudla kuleso sakhi kanye nenani lamaphesenti angama-20 noma ngaphezulu kusho ukuthi ukudla kuphezulu kumsoco.
Lesi sihloko sibonakala ngosuku lwethu lwama-30 olungavimbela uhlu lokuhlola ne-American Institute for Cancer Research. Thola ikhophi yakho yamahhala ukuze ufunde izindlela eziningi zokudla kahle, uthole ukusebenza okuningi, futhi uvimbele umdlavuza.