Kuyini ukudla okungu-2,000-khalori?

Kuthiwani "amaphesenti wansuku zonke nsuku zonke okusekelwe ku-2,000-khalori yokudla" kusho?

Uke wabheka ukuphrinta okuncane kwilebula le- Nutrition Facts ? Ngaphansi kakhulu, uzobona ukwaziswa okusho ukuthi olunye ulwazi olunikeziwe lusekelwe ekudleni okungama-2,000-khalori. Kumalebula amaningi umbhalo ufunda:

Amanani we-Percent Daily Daily asekelwe ku-2,000-calorie yokudla. Amanani akho wansuku zonke angase abe ngaphezulu noma aphansi kuye ngezidingo zakho zekhalori .

Emalebula amasha weNutrition Facts amasha, umbhalo ungase ufunde:

I-Daily Value Value ikutshela ukuthi isakhi esingakanani somsoco ekukhonzeni ukudla sidla ekudleni kwansuku zonke. Amakhilori angu-2 000 ngosuku asetshenziselwa iseluleko jikelele sokudla okunomsoco.

Uma uzama ukusebenzisa leli ilebula ukuze udle ukudla okunempilo, leyo ncazelo ingahle idideke. Ingabe lokhu kusho ukuthi kufanele udle amakhilomitha angu-2 000 ngosuku? Noma ingabe kukhona indlela engcono yokusebenzisa ulwazi?

Kuyini ukudla okungu-2,000-khalori?

Ukuze unikeze abathengi idatha ewusizo kunawo wonke, i-US Food and Drug Administration (i-FDA) yase-US isebenzisa ukudla oku-2,000-khalori njengesibonelo engxenyeni yelebula le-Nutrition Facts elihlinzeka ngolwazi mayelana nemigomo yansuku zonke kanye ne-Percent Daily Value (% DV). Akusiyo isincomo sokudla amakholori angu-2 000. Akuhlosi futhi ukufakazela ukuthi ukudla okungama-2,000-khalori kungcono kakhulu noma kubi kakhulu kunalokho, kusho, ukudla okunama-calories angu-1,200 noma ukudla okungama-2 500-khalori.

Ngakho kungani i-FDA isebenzisa isibalo sekhalori esingu-2 000 kule ilebula? Abaningi abadla ukudla baseMelika bazoba ne- caloric yokudla kwansuku zonke kuleso silinganiso esilinganiselwe. Ngokusebenzisa leso sibalo, ulwazi lokudla okunomsoco olunikeziwe luzosiza izethameli eziningi.

Ngokwesibonelo:

• Owesifazane oneminyaka engu-30 osebenza ngokulinganisela angadla cishe amakholori angu-2147 ukuze alondoloze isisindo sakhe.

• Indoda eneminyaka engu-40 engasebenzi kahle ingadla cishe amakholori angu-2195 ukuze igcine isisindo sayo
• Owesifazane oneminyaka engu-25 ubudala, osebenza kahle kakhulu uzodla cishe amakholori angu-2143 ukuze alondoloze isisindo sakhe
• Indoda eneminyaka engama-70 ubudala, eyayineminyaka engama-70 ubudala, izodla cishe amakhelori angu-1828 ukuze igcine isisindo sayo.

Izidingo zakho zekhalori zansuku zonke eziyingqayizivele zisekelwe ebukhulu bomzimba wakho , imigomo yakho yesisindo , kanye nezinga lakho lomsebenzi. Umuntu ozama ukulahlekelwa noma ukuzuza isisindo angashintsha ukudla kwabo kwe-caloric yansuku zonke ukuze afinyelele imigomo ethile yempilo yakhe. Ukuze uthole ukuthi mangaki ama-khalori okufanele uwadle nsuku zonke, ungenza izibalo ezithile noma usebenzise i-calculator ye-intanethi ye-intanethi. Izinhlelo eziningi zokulahlekelwa kwesisindo zisekelwe ku-1,200-khalori ngosuku lokudla kwabesifazane kanye ne-1,600-khalori ngosuku lokudla kwamadoda.

Ukuchithwa kokudla kwekhalenda engu-2,000

Ukudla okunika amakholori angu-2 000 ngosuku kungase kubonakale sengathi kungabandakanya ukudla okuningi. Kodwa ukuphazamiseka kwangempela kokudla kunengqondo kunalokho ongase ucabange. Uhlelo lokudla lwesampula lungase lubukeke kanje:

Ukudla kwasekuseni (cishe amakholori angu-500)

• Amaqanda ama-2 atsiwe noma agwetshiwe
• Ucezu olulodwa lwesinkwa sonke sikakolweni
• 2 wezipuni of ibhotela ibhotela
• 1 isigamu seziqabunga noma ingilazi encane yejusi

Isinkwa (amakholori angu-100)

• I-apple eyodwa ephakathi

Ukudla (cishe ama-calories angu-650)

• I-sandwich yase-Turkey nge-rye isinkwa nemayonnaise
• I-carrot nesilimo esidliwayo esinamagatsha anamanzi sinamathemisi
• Enye yekhukhi ye-chocolate chip cookie
• Ingilazi eyodwa yobisi obisi-2%

Isinkwa (amakholori angu-100)

• Enye ibha yokuphuza encane

Isidlo (ama-kilojoule angu-650)

• I-saumoni elinejiwe (ama-ounces ama-4) nelamula
• Amazambane amancane aphekwe ngebhotela
• I-broccoli enothileyo
• Ikomidi elilodwa lesigamu se-vanilla ice cream

Yiziphi Izindinganiso Zansuku zonke?

Ama-Daily Values ​​noma ama-DVs ayizincomo zokungenisa izakhi ezisekelwe ezeluleko zezazi zezempilo zezwe. Uhlu lweMigomo Yansuku zonke yezakhi zomkhiqizo obalulekile lunikezwa ngezansi kwamanye amalebula okudla. Amalebula amancane ayadingeka ukunikeza ulwazi.

Amanani afakwe kuhlu lokudla okungama-2,000-khalori nokudla okungu-2 500-khalori.

Ngokusekelwe kolwazi lwe-DV, umuntu odla amakholori angu-2 000 ngosuku kufanele adle:

• ngaphansi kwama-gramu angu-65 noma ama-585 kilojoule kusuka kumafutha
• ngaphansi kuka-20 amagremu noma ama-kilojoule angu-180 avela ku-fat satated
• okungenani ama-gramu angu-300 noma ama-1200 kilojoule kusuka ku-carbohydrate
• cishe ama-gramu angu-50 noma ama-kilojoule angu-200 kusuka kumaprotheni
• ngaphansi kwezigidigidi ezingu-2 400 ze-sodium
• ama-milligram angaphansi kuka-300 we-cholesterol
• cishe ama-milligram angu-25 e-fiber yokudla

Qaphela ukuthi ezinye zalezi zincomo zibuyekezwe ngokusekelwe kwesayensi yamuva yokudla futhi ziboniswa kwilebula elisha elisha le-Nutrition Facts . Zisetshenziswa ukubala iphesenti ye-Daily Daily. Izincomo zamanoni agcwele (amagremu angu-20) kanye ne-cholesterol (ama-milligram angu-300) azange zishintshe, kanti amanani alandelayo avuselelwe noma anikezelwe izakhi ezivezwe ezishintsheni ezintsha zelebula le-Nutrition Facts.

• okungaphezu kuka-78 amagremu noma ama-calories angu-702 kusuka kumafutha aphelele
• okungaphezu kuka-2,300 milligrams ye-sodium
• 275 amagremu noma ama-klori angu-1,100 avela ku-carbohydrate
• okungenani amagremu angu-28 e-fiber
• akukho ngaphezu kwama-gramu angu-50 ushukela
• 20 micrograms of vitamin D
• Ama-millimitha angu-1,300 we-calcium
• 18 mg wensimbi
• 4 700 milligrams of potassium

Futhi, khumbula ukuthi lezi zindinganiso ziyizincomo hhayi imithi ethile yempilo enhle noma yokudla okufanele. I-dietitian ebhalisiwe noma uchwepheshe wezezempilo anganikeza izincomo zokudla okunempilo ukuze uhlangabezane nezidingo zakho ezithile zempilo. Futhi, abesifazane abakhulelwe nabantwana banezindinganiso ezihlukahlukene eziphakanyisiwe ze-macronutrients, amavithamini, namaminerali.

Kuyini Amaphesenti Inani Lansuku zonke?

I-Percent Value Value (% DV noma% Value Daily) ikutshela ukuthi ukudla okungakanani kunomthelela ekudleni kwakho konke okunconywayo komsoco onikeziwe. Amanani we-Percent Daily Daily ahlelwe kukholomu ngakwesokudla kwe-Label Eyesigning Label.

Ungasebenzisa i-% Value Value izibalo ukuze ubone ukuthi uthola yini ukudla okunconywayo kwezakhi ezibalulekile ezifana namafutha, amaprotheni, i-calcium, ne-fiber. Ungasebenzisa futhi idatha ukuze uqiniseke ukuthi awutholi izakhi eziningi ezithintekayo okufanele zilinganiselwe, njengamafutha agcwele noma i-cholesterol.

Ngomsoco ngamunye, ilebula ibeka inani lamagremu noma ama-milligram ukuthi ukuhlinzekwa okulodwa kwalowo kudla kunikeza. Lolu lwazi lubhalwe kukholomu ohlangothini lwesobunxele lwelebula. Isibonelo, ungase ubheke ilebuli yesidlo sakho ozithandayo futhi ubone ukuthi inikeza amagremu amabili wamafutha agcwele.

Kodwa ngakwesokudla kwelebula, uzobona iphesenti. Ichaza indlela ukudla okunomthelela ngayo ekudleni kwakho okunconywayo kwalowo msoco uma udla u-2,000-khalori ngosuku lokudla.

Uma udla amakholori angu-2 000 ngosuku, i-Daily Value yamafutha agcwele amakhilogremu angu-20 ngosuku noma ngaphansi. Njengoba ukudla kwakho okuthandayo kunika ama-gramu angu-2 we-fat satated, kuzohlinzeka ngamaphesenti angu-10 ekudleni kwakho konke kwamafutha agcwele usuku. Uzobona "u-10%" efakwe kukholomu "ye-Daily Value".

Izindlela ezehlukene zokusebenzisa i-Percent Value Value Daily

Kuthiwani uma ungadli amakhilomitha angu-2 000 ngosuku? Ingabe imininingwane yePhesenti Yansuku zonke Yenzuzo ayinalutho? Akunjalo Empeleni. I-FDA inikeza iziphakamiso mayelana nezindlela eziwusizo zokusebenzisa ama-Percent Daily Values ​​kanye nolunye ulwazi olunomsoco kungakhathaliseki ukuthi mangaki amakholori owadlayo. Ungasebenzisa ulwazi ku:

• Yenza ukufaniswa kokudla. Uma uzama ukukhetha phakathi kwezinto ezimbalwa ezihlukene noma imikhiqizo, ungaqhathanisa amalebuli ukubona ukuthi umkhiqizo ngamunye uzokusiza kanjani izidingo zakho zansuku zonke. Vele uqiniseke ukuthi uqhathanisa ukudla nokulingana okufana nokukhonza. Hlola usayizi wokukhonza phezulu kwelebula le-Nutrition Facts. Bese uhlola ikholomu ye-Daily Value Value ukuze ubone ukuthi yikuphi ukudla okunomthelela ngaphezulu kwezakhi ozisebenzisayo futhi ezingaphansi kwezakhi ongazitholi.
• Qinisekisa izimangalo kumaphakheji wokudla. Ungase ubone isimangalo sokudla okunomsoco ngaphambili kwephakeji lokudla elizwakala elikhangayo. Kuhlakaniphile ukuqinisekisa lezo zimangalo ngokuhlola ilebuli ye-Nutrition Facts. Isibonelo, ungase ubone ukudla okukhangisa ukuthi "kunciphise ama-khalori." Kodwa kungase kungabi nakancane kuma-khalori.
  
  Ngokuvamile, amakholori angu-40 kubhekwa ukuthi aphansi, amakholori ayi-100 abhekwa njengokulinganisela futhi amakholori angu-400 noma ngaphezulu kubhekwa phezulu uma udla ukudla okungama-2,000-khalori. Uma ukudla obukayo kuhlinzeka ngama-khalori angu-200 ngokukhonza, kungase kube ngamakhilomori aphansi kunomncintiswano walo, kodwa akuyona ukudla okuphansi kwekhalori.
  
  Ungaqinisekisa futhi izimangalo mayelana nezakhi. Ukudla okuhlinzeka ngamaphesenti angu-5 e-DV omsoco othile kubhekwa njengabantu abaphansi futhi labo abahlinzeka ngamaphesenti angu-20 e-DV noma ngaphezulu kubhekwa njengabaphakeme. Isibonelo, uma okusanhlamvu okuthandayo kukukhangisa ukuthi ungumthombo omuhle we-fiber, ungabheka i-Percent Daily Value kwilebula le-Facts Nutrition ukuze ubone ukuthi liyi-fiber yokudla ephezulu noma ukudla okuphansi kwe-fiber. Uma i-% Value Value ehlelwe u-fiber ngamaphesenti angama-25, khona-ke uketshezi kukudla okuphezulu kwe-fiber.
• Yenza ukudla-ukuhweba-offs ukuthuthukisa ukudla kwakho. Njengoba ukhululeka ngokwengeziwe usebenzisa i-Percent Daily Value kwilebula le-Nutrition Facts, ungayisakaza ngokushesha ukuze udayise ukudla okunciphisa izakhi zokudla okunomsoco ophezulu. Uma uzama ukunciphisa ukudla kwakho usawoti, isibonelo, ungabheka i-% DV yokudla okufanako bese ukhetha owodwa ngamaphesenti aphansi kakhulu adalwe emgqeni we-sodium. Noma uma uzama ukwandisa ukudla kwakho kwamaprotheni, ungabheka ukudla okunamaphesenti aphezulu abhalwe amaprotheni.

Ingabe Udla Ukudla Kwe-Calorie 2,000?

Abathengi abaningi abahlakaniphile nabadlayo abanempilo abazi ukuthi bangaki ama-calorie abawadla nsuku zonke. Uma ungewona isidlo esikhulu, ungadla amakholori angu-1,500 ngosuku noma ngisho nangaphansi. Ngakho-ke kungenzeka ukuthi awukwazi ukuthi-noma uma-kufanele usebenzise ama-Daily Values ​​namaPhesenti wemihla ngemihla yamaphesenti afakwe ohlwini lwe-Nutrition Facts Label.

Uma uzama ukunciphisa isisindo noma ukuthuthukisa ukudla kwakho, ungathola kuyasiza ukugcina idayari yokudla isonto noma ngaphezulu ukuthola inombolo yakho. Noma ugcwalise iphephabhuku lephepha, sebenzisa uhlelo lokusebenza lwe-smartphone noma iwebhusayithi ukuze ubale amakholori akho. Ngemuva kwesonto noma ngaphezulu kokubala ama-calories, kufanele ube nesilinganiso esihle sokudla kwakho kwekhalori yansuku zonke. Uma unayo inombolo yakho ungayilungisa ukuze uhlangabezane nemigomo yakho futhi usebenzise ilebula le-Facts Nutrition ukuze uhlole ukuthi ukudla ngakunye kusiza kanjani ohlelweni lwakho lwansuku zonke.

Khumbula, ulwazi oluhlinzekwe kwilebula le-Nutrition Facts lusekelwe emihlahlandlela ejwayelekile. Ukusebenzisa kungakusiza ukuba udle ukudla okunomsoco ukuze uthole impilo enhle. Uma udinga iseluleko somuntu siqu sokudla okunomsoco ukuze uphathe isimo sempilo, khuluma nodokotela wakho noma ufune iseluleko se-dietitian obhalisiwe.

> Imithombo:

> Izikhungo Zikazwelonke Zempilo. Ukubheka kwansuku zonke kwe-dietary label ye-supplement label database (DSLD). https://www.dsld.nlm.nih.gov/dsld/dailyvalue.jsp.

> Ukuphathwa Kwezokudla Nezidakamizwa zase-US. Izinguquko ku-Label ye-Facts Nutrition http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsUkuhlanganiswaInformation/LabelingNutrition/ucm385663.htm.

> Ukuphathwa Kwezokudla Nezidakamizwa zase-US. Indlela yokuqonda nokusebenzisa ilebula lamaqiniso emfuyo. http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition /ucm274593.htm.

> Ukuphathwa Kwezokudla Nezidakamizwa zase-US. Amaqiniso okudla okunomsoco. http://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/#intro.