Amazwi athi 'isabelo' nokuthi 'ukukhonza' afana futhi abantu bavame ukusebenzisa lawa magama ngokungafani, kodwa izingxenye kanye nokusebenza akuzona njalo ubukhulu obufanayo. Futhi lokho kubalulekile uma ubheka ukudla kwakho kwekhalori nokufunda amalebula okudla.
Ake ngichaze:
Ingxenye yinoma yisiphi isamba sokudla okukhethile oyikhethayo ukubeka ipuleti yakho ngenkathi ukukhonzwa kuyinani eliphakanyisiwe lalokudla okusekelwe ekuqondeni kwezempilo kanye nokudla okunjengokukhetha i-ChoiceMyPlate.gov yoMnyango wezoLimo waseMelika.
Ukuphazamisa izingxenye kanye nezinsiza kungabangela ukudideka okuholela ekudleni uketshezi okwedlulele, ikakhulukazi uma udla ukudla okunamandla-okunamandla kanye nokudla okunamakholori eliphezulu .
Nasi isibonelo. Ngokusho koMnyango Wezolimo, owodwa ovela ebangeni lokusanhlamvu nesitshalo ulingana no-one ounce. Akusikho okuningi. Ingxenye eyodwa yelayisi eliphekwe elimhlophe liyingxenye eyodwa kuphela yendebe. Ingxenye yerayisi owafaka phezu kweplate yakho ingase ibe mkhulu kakhulu, ngakho-ke ungase ucabange ukuthi udla irayisi eyodwa kuphela uma udla ababili noma abathathu. Lokhu kubalulekile ngoba inkomishi ngayinye yelayisi inezela ngamakholori angu-100 ekudleni kwakho, ngakho-ke ungase ucabange ukuthi udla kuphela amakholori angu-100, kodwa empeleni, udla ama-200 noma ama-300. Ungabona ukuthi amakholori angafaka kanjani ngokushesha.
Ukulawula Ukulawulwa KwamaNgxenye
Yazi ukukhonza ubuningi bokudla odla nsuku zonke. Ukudla okuphakhejiwe njalo kubonisa ulwazi lwesayizi lokukhonza kumalebula we-Nutrient Facts, ngokuvamile ngama-ounces noma e-kitchen ejwayelekile.
Ungasebenzisa futhi isamba esingabizi sekhishi, kanye nezinkomishi ezimbalwa zokulinganisa nezinkezo zokulinganisa ukuze ulinganise izingxenye zakho zokudla ekhaya kuze kube yilapho uzizwa ukhululekile ukulinganisa ukukhonza ubukhulu ngaphandle kwazo.
Ukudla okunjengamafutha kanye nemikhiqizo esisha kungase kungabi namalebula angama-Nutrient Facts, ngakho-ke udinga ukwazi ukuthi umuntu okhonza inyama, izinkukhu noma inhlanzi ngokuvamile i-ounces amathathu (ngobukhulu bekhadi lamakhadi).
Ukukhonza izithelo noma imifino kuvame ukuyingxenye eyodwa yomkhiqizo; inkomishi eyodwa eqoshiwe noma eqoshiwe noma yemifino; noma indebe ye-3/4 yejusi.
Ukukhishwa ushizi kungamanye ama-ounces owodwa nengxenye, okuyi-pair of dice.
Uma ukhululekile ngokuqonda ukukhonza ubukhulu, ungasebenzisa lolo lwazi ukulandelela amakholori akho ngokunembile kudayari yokudla noma kuwebhusayithi yokudla .
Amathiphu wokulawula ubukhulu bezinxenye zakho.
- Uma udla endaweni yokudlela, cela isitsha bese uthatha ingxenye yengane yakho yokudla, noma uhlukanise ukudla kwakho nomlingani wakho wokudlela.
- Uma uthanda ukudlala ngesikhathi ubuka i-TV , faka okukodwa kokukhishwa kwesidla sakho - ungathathi isikhwama esiphezulu se-chips nawe ekamelweni lakho le-TV.
- Khonza i-dinner kuma-plates, kunesitayela somndeni (ukukhonza izitsha etafuleni). Uzolingwa kancane ukuba ulayishe kuma-servings wesibili uma kungakalungi phambi kwakho.
- Qala ukudla kwakho ngesobho esicacile noma isaladi eluhlaza ukuze unciphise indlala yakho kancane ukuze ungenakudla kakhulu.
Uma ukusika ama-khalori kukushiya ulambile, engeza ama-extraings wezitshalo ezinomsoco-ezinomsoco onjengoziqathe, ubhontshisi obuluhlaza kanye nesilimo esidliwayo esinamagatsha anamanzi kunezinhlayiya eziphezulu zekhalori.
Imithombo:
I-United States Centers for Disease Control and Prevention. "Indlela Yokugwema Izingosi Zokufaka Izindleko Zokusiza Ukuphatha Isisindo Sakho." Ifinyelele ngomhla ka-19 Mashi, 2016. Ibuyekezwe ngo-Agasti 18, 2015. http://www.cdc.gov/healthyweight/healthy_eating/portion_size.html.
UMnyango Wezolimo wase-United States. "Khetha i-Plate Yami." Kufinyelelwe ku-Mashi 19, 2016. http://www.choosemyplate.gov/.