Funda ukuthi ungadla kanjani ukudla okulinganiselwe phansi
Ingabe udla ukudla okulinganayo kwesilinganiso sokudla kwesisindo? Uma ugcwalisa ipuleti yakho ngesikhathi sokudla unquma kanjani inani elifanele lokudla? Le mibuzo iphazamisa zonke izidakamizwa kanye nalabo abazama ukulondoloza isisindo esinempilo. Ukuthola impendulo engcono kakhulu kuyisihluthulelo sokulahlekelwa kwesisindo . Ngeshwa, ama-dieters amaningi athola ukuthi akulungile.
Usayizi weNgxenye vs. Usayizi Wokukhonza
Uma uhlola ilebuli ye- Nutrition Facts ukuthola izilinganiso ezilinganiselwe zokudla, ungase ube enkingeni.
Ubukhulu bokukhonza obalulwe kumaphakheji wokudla akulona usayizi ophakanyisiwe wokukhonza. Eqinisweni, akusilo usayizi wesabelo, noma. Ukusebenzisa usayizi kungumthamo wokudla okuvame ukusetshenziswa ngesikhathi esisodwa sokudla, ngokusho kwemihlahlandlela eyanikezwa yi-US Food and Drug Administration (FDA).
Incazelo yenani lesabelo lihlukile. Usayizi wakho wesilinganiso yikhiqizi sokudla oyidla ngempela . Isayizi lakho lesabelo lingase libe likhulu noma likhulu kuneli- FDA elisebenzayo usayizi ophrintiwe elebula lokudla.
Isibonelo, ake sithi utshwala ku-pop-calorie e-microphone engaxhunyiwe. Isayizi yokukhonza, ngokusho kwe-Nutrition Facts Label yizinkomishi ezine (4). Kukhona ama-servings amabili esikhwameni ngasinye esayizi-full. Ngakho uma udla isikhwama sonke, usayizi wesabelo sakho kwakuyizinkomishi eziyisishiyagalombili (8) -phindwe kabili ubukhulu bokukhonza.
Noma kuthiwani uma udla isitsha samagilebhisi? Usayizi ophakanyisiwe wokukhonza amagilebhisi ingenye indebe noma ngamagilebhisi angu-16. Zingaki izinkomishi ezisesitsheni?
Kuxhomeke kakhulu ngobukhulu besitsha, kodwa uma udla isitsha samagilebhisi, isayizi sakho sesilinganiso mhlawumbe singaphezu kwendebe, mhlawumbe cishe izinkomishi ezimbili zamagilebhisi amabili.
Okwenza ama-portion sizes afanele ukulahlekelwa kwesisindo
Ukwengeza usayizi wesabelo esifanele kumagazini wakho wokudla nsuku zonke kubalulekile uma uzama ukuncipha.
Uma udidanisa usayizi wokukhonza nesayizi yesabelo, inani lakho lekhalori lizophutha ngosuku futhi ungase ungabi nesisindo.
Isibonelo, asho ukuthi usebenzisa uhlelo lokusebenza lokudla ukurekhoda lokho okuphuza okuphambene nomoya we-popcorn. Uma uthola ukudla ku-database yokudla kohlelo lokusebenza, cishe uzobona ukuthi libala ukukhonza okulodwa (izindebe ezingu-4) njengosayizi wesilinganiso esizenzakalelayo. Uma ungenzi ngokwezifiso usayizi wesabelo sakho (udle izindebe ezingu-8) inombolo engalungile yamakhilori azokwenezwa ekufakeni kwakho kwansuku zonke. Ukubalwa kwekhalori okungalungile kungabangela ukuba udle okungaphezulu futhi ungase ungabi nesisindo ngenxa yalokho.
Ukulungiswa Kwezingxenye Zengxenye Ukunciphisa Isisindo
Asikho isilinganiso sokudla noma esingalungile sokudla lapho ufuna ukulahlekelwa isisindo. Izindleko zokudla ezifanele ziyizingxenye ezikuvumela ukuba uthuthukise umzimba wakho ngamandla nezakhi, uzizwe unelisekile futhi uhlale ngaphakathi komkhawulo wakho wekhalori ngosuku . Amaphesenti wezinombolo ezilungile ancike eminyakeni yakho, isisindo sakho, izinga lakho lomsebenzi futhi kwezinye izimo umlando wakho wezokwelapha.
Ngakho wazi kanjani ukudla okungakanani? Ungasebenzisa ubukhulu obuphakanyisiwe bokukhonza njengesiqondiso. Le mihlahlandlela ithuthukiswa izinhlangano ezehlukene zezempilo futhi ziyahlukahluka kusuka ejensi kuya ejensi. Kodwa izincomo azithandwa ngabanye.
Ukuthola imihlahlandlela eyenziwe ngomuntu inani lokudla okudliwayo, vakashela iwebhusayithi ye-USDA SuperTracker. Ngemuva kokuthi ufaka imigomo yakho yesayizi nesisindo sakho, unikezwa ngecebo lokudla lomuntu siqu ngezinhloso zeqembu lokudla. Ngalolu hlelo, uzokwazi ukuthi zingakanani izithelo, imifino, amaprotheni, okusanhlamvu kanye nobisi ekudleni usuku ngalunye. Uzothola ulwazi oluqondile mayelana nokuthi ungaqinisekisa kanjani ukuthi uyadla inani elifanele.
Amathiphu Wokulawula Ubukhulu Bama-Portion
Uma wazi ukuthi ungadla okungakanani, kungase kudingeke uthathe izinyathelo zokulawula ubukhulu bezingxenye ukuze ufinyelele imigomo yakho. Ungasebenzisa lawa mathiphu ukuze udle amanani wesilinganiso esifanele ngesikhathi sokudla.
- Sebenzisa izitsha zokulawula izingxenye. Uzothola amapuleti okulawula ingxenye, ukhonza izinkezo kanye nesiphuzo noma iwayini izibuko ku-intanethi nakwezinye izitolo. Izitsha zivame ukuba nemiklamo ehlakaniphile esiza i-dieters ukuthi idle inani elifanele leqembu ngalinye lokudla.
- Linganisa ukudla ngezinga. Kuzo zonke izinhlobo zokudla kwakho, kodwa ikakhulukazi ekuqaleni, kuyasiza ukusebenzisa isibalo sedijithali ukukala ukudla kwakho. Ngaleyo ndlela wazi kahle kangakanani ukudla okudlayo. Ungasebenzisa nezinye izindlela ukuze ulinganise izingxenye zokudla uma isikali singenzi lutho.
- Qaphela izingqimba zesabelo. Ukudla okunye kulula ukudla ngokweqile. Isilimo, isibonelo, kungaba inhlekelele yokulahlekelwa isisindo ye-dieters eminingi elambile. Khombisa ukuthi iziphi ukudla okuhloswe kuzo futhi wenze isinqumo sokukala njalo lokhu kokudla ngaphambi kokuba udle.
- Sebenzisa amapuleti amancane nezitsha. I-Smart dieters ayidli ngokuqondile ebhokisini noma esikhwameni. Kungacishe kungenzeki ukudla okulinganiselwe kwesilinganiso semali yokulahlekelwa isisindo uma ungekho ukunakekelwa. Ngakho-ke faka ukudla kwakho noma ukudla kuqwebe encane. Izitsha ezincane zenza ukudla kwakho kubonakale kubaluleke kakhulu.
Ukudla okulinganiselwe kwesilinganiso sempahla yokudla kungenza ukulahlekelwa isisindo lula futhi kuphumelele ngokwengeziwe . Sebenzisa amathiphu okulawula ingxenye kanye nezincomo ezenziwe ngezifiso ukuze ufinyelele imigomo yakho yansuku zonke ukuze ungabi nesisindo nje kuphela, kodwa ube namakghono wokugcina isisindo sibe ngcono.
Imithombo:
Ikhodi Yezimiso Zase-Federal-Ukubhalisa Ukudla. Ukuphathwa kwe-US nokuDrug. http://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=101.12.
Ukudla Ukusebenza Okulinganiselwe Ukuthola Ukuhlola Kweqiniso. Ukuphathwa kwe-US nokuDrug. http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm386203.htm.
Ukudla okunempilo. Ukulinganisa Okulinganiselwe Kwama-Portion: Indlela Yokugcina Ukuphazamiseka Kwe-Portion Ukuhlola. I-Dairy Council of California. http://www.healthyeating.org/Healthy-Eating/Healthy-Living/Weight-Management/Article-Viewer/Article/348/correct-portion-sizes-how-to-keep-portion-distortion-in-check. i-aspx
I-Medline Plus. Usayizi weNgxenye. Ilabhulali Kazwelonke Yezokwelapha yase-US. https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000337.htm
Ukuphazamiseka kwesabelo. Izikhungo Zempilo Zikazwelonke .. http://www.nhlbi.nih.gov/health/educational/wecan/eat-right/portion-distortion.htm
Izinguquko ezihlongozwayo ku-Label Eyesayensi Yokudla. Ukuphathwa kwe-US nokuDrug. http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm.
Usayizi Wokukhonza Ukulinganisa Usayizi: Ingabe Kukhona Umehluko? I-Academy Yokudla Ne-Dietetics. http://www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/serving-size-vs-portion-size-is-there-a-fference.
SuperTracker. Uhlelo lwami. UMnyango Wezolimo wase-US. https://www.supertracker.usda.gov/myplan.aspx.
Kuyini Ukukhonza ?. I-American Heart Association. http://www.heart.org/HEARTORG/Caregiver/Replenish/WhatisaServing/What-is-Aerving_UCM_301838_Article.jsp#.Vj94ra6rTG5