Kungani ukudla okuphansi kwekhalori kungase kube kubi ekudleni kwakho

Izingibe zokusebenzisa ama-Low-Cal kuya ku-Slim Down

U-Dieters uvame ukuzama ukudla ukudla okuphansi kwekhalori ukuze alahlekelwe isisindo . Ungase uthenge ukudla okubhalwe "amafutha aphansi," "ukunciphisa ikhalori," noma "lite" esitolo sokudla ukuze usize uhlelo lwakho lokulahlekelwa isisindo. Ungase uzame ukupheka nokudla okuphansi kwekhalori ekhaya . Kodwa ngezinye izikhathi, ukudla okuphansi kwekhalori ukulahlekelwa isisindo kubi ngokudla kwakho.

Yiziphi Ukudla Kwekhalenda Ephansi?

Uzobona ukudla okuningi okufakwe emaphaketheni esitolo sokudla okubizwa ngokuthi "lite," "ukukhanya," "ikhalori ephansi," noma "amafutha aphansi." Lokhu kudla kukhangeleka kakhulu ku-dieters abazama ukusika ama-calories .

Okukhangayo nakakhulu yizinto zokudla ezibhalwe ngokuthi "mahhala," noma "amafutha aphansi."

Kodwa uma ungazi ukuthi lawo malebula asho ukuthini, ukudla kwakho kungase kube yinkinga. Ukuphathwa Kwezokudla Nezidakamizwa (FDA) kanye noMnyango Wezolimo We-United States (USDA) unemihlahlandlela ethile yokubhalisa yokudla elawula ukusetshenziswa kwalemigomo yokukhangisa. Imihlahlandlela yakhelwe ukusiza abathengi benze ukukhetha okungcono kokudla. Kodwa zingasetshenziswa futhi ngabakhiqizi bokudla ukuze benze ukudla kubonakale okukhangayo kunalokho okuyikho ngempela.

Amalebula Wokudla Aphansi-Khalori

Ukudla okubizwa ngokuthi "mahhala" akudingeki ukuba kube mahhala kumafutha. Ngokomhlahlandlela we-FDA, kufanele unikeze ngaphansi kuka-.5 amagremu ngokusebenza kwamafutha. Ngakho umkhiqizo onjengezinto ezithile zekhofi ukhilimu ungase uqukathe .4 amagremu amafutha ngokukhonza futhi usazobizwa ngokuthi "mahhala" ngokuhambisana nemithetho.

Ngakho-ke kungani lokho kuncane kwamanani amafutha? Ngoba ungadla okungaphezu kokukhonza okulodwa uma ujabulela lokho kudla.

Kanti, ikhofi ekhilimu yisibonelo esihle. I-dieters eminingi izothululela izikhathi ezimbili, ezintathu, noma ezine izikhathi zokukhonza ezinkantini zabo ekuseni. Njengoba ama-servings engeza, funda amagremu amafutha namakhalori.

"Ikholori ephansi" noma "Ukukhanya" yimigomo edidekile futhi. Ngokwemihlahlandlela ye-USDA, lokhu kudla kufanele kuqukathe ama-calories ambalwa angu-25 amancane ("ikhalori encishisiwe") noma ama-calories amancane angu-50 ("ikhalori ephansi") kunokudla okufana nokubhekisela.

Kodwa uma lokho kudla okubhekiselweyo kuphezulu kuma-kilojoule, ukudla okuncishisiwe kwekhalori kungase kube phezulu kwamakholori, futhi kungakalungi ukudla kwakho.

Ingabe Kufanele Uthole Ukudla Kwekhalenda Ephansi?

Ucwaningo oluthile lubonise ukuthi sivame ukudla ukudla okuphethe amalebula okudla okunjengokuthi "okunempilo," "ukukhanya" noma "amafutha aphansi." Uma ucabanga ukuthi lokhu kudla kungase kungabi ngaphansi kwama-calories noma kukhululekile kumafutha, ukhethe ukudla okukhanya kungabangela ukuba udle amakholori amaningi jikelele.

Futhi, ezinye izakhi zokudla zinciphisa amafutha noma ama-khalori ngokufaka izithako ezingase zingalungile ekudleni kwakho . Isibonelo, ukugqoka ama-salad amaningi-mahhala kwenziwa nge-ushukela kanti amanye ama-cream ayisikhilimu angenamafutha ayenziwa nge-high fruit fructose.

3 Imithetho Yokuthenga Ukudla Okuphansi Kwekhalori

Ingabe kufanele ugweme ukudla okungenamsoco noma okuphansi kwekhalori? Ngokuqinisekile akudingeki. Kodwa kukhona imithetho emithathu ehlakaniphile ongayilandela ukuze ugcine ukudla kwakho endleleni.

1. Funda amalebuli ngokucophelela. Qinisekisa ukuthi uhlola ubungakanani bokudla kokudla okunye okuthengayo uphinde ucabange ngenani lemisebenzi ongase uyidle. Bese unquma uma ikhalori ephansi noma ukudla okunamafutha okuphansi kungcono kakhulu kuwe.
   
2. Hlola uhlu lwezithako. Yeka ukukhangisa phambi kwelebula lokupakisha lokudla. Esikhundleni salokho, hlola uhlu lwezingxube ukuze ubone ukuthi ukudla kwakho kuphilile. Bona ukuthi ama-hydrogenated oils, isiraphu ye-fructose ephezulu noma ezinye izinto ezithandayo zifakiwe ekudleni kwakho ukuze unikeze ukuthungwa noma ukunambitheka.
   

1. Thola ukudla okunamafutha kanye nama-calories ngokwemvelo. Ukudla okunye kungaphansi kwama-calorie futhi kunamafutha aphansi ngaphandle kokucubungula nhlobo. Lokhu kudla kungenzeka kube kuhle ekudleni kwakho. Izithelo nemifino kanye nezinyama ezinomsoco zinikeza izakhi eziningi ngaphandle kwamafutha amaningi noma amakholori amaningi kakhulu. Lezi yizinto zokudla ezizokwenza umzimba wakho uphelele futhi ugcine ukudla kwakho endleleni.

Izwi elivela

Ukukhetha ukudla okungcono kakhulu kokulahlekelwa isisindo kungaba yinselele yangempela. Kunengqondo ukuthi sifuna ukuthenga kalula ukudla ngelebuli eliphansi. Kodwa izikhathi eziningi, ukudla okungcono kakhulu kwekhalori akuzange kube nelebula nakancane ngoba ayifakiwe noma kusetshenzwe.

Thola ubuciko uma uya esitolo. Yenza uhlu bese uthengisa umkhawulo wesitolo, ukuthola ukudla okunempilo khalori okuhlinzeka ukudla okunomsoco nokuthuthukisa ukulahlekelwa kwesisindo ngesikhathi esifanayo.

_Imithombo:

_{Ukubhalisa Nokudla. Isiqondiso Sobumbonisi: Umhlahlandlela wokuThengisa Ukudla (9. Isihlomelo A: Izincazelo zeziMangalo Zokuqukethwe Zomdla). Ukuphathwa kwe-US nokuDrug. Kufinyelelwe: Februwari 9, 2016. http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsUkuhlanganiswaInformation/LabelingNutrition/ucm064911.htm}

_{Umhlahlandlela wezidingo ze-Federal Food Labeling zezimveliso zenyama, izinkukhu, kanye ne-Egg. UMnyango Wezolimo wase-US. Kufinyelelwe: February 9, 2016. http://www.fsis.usda.gov/shared/PDF/Labeling_Requirements_Guide.pdf}