Ilebula lokudla ungumngani wakho uma kuziwa ekuneni nokulawulwa kwesabelo. Uma une-allergies yokudla, kubalulekile ukufunda ilebula. Letha izibuko zakho zokufunda esitolo ngoba ukuphrinta kuvame ukuncane.
- Isayizi yokukhonza : Lena inani ngokukhonza. Kungenzeka noma ngeke kusetshenziswe kuso sonke isitsha; uzothola ukuthi kule namba elandelayo. Ungase ukhuswe ukuthi "ukukhonta" okuncane kangakanani, njengokungxenye yokudlela ngokuvamile kuvamise amabili noma ngaphezulu.
- Izinkonzo ngeziqukathi ngayinye: Ungase ucabange ukuthi isikhwama sama-chips amazambane singuku-1 ukukhonza futhi ama-calories angu-140 awaluthola asebenza esikhwameni sonke. Cabanga futhi uphinde uhlole: Amathini kanye nezikhwama ongakholelwa ukuthi zingabashayeli abangashadile bangaba ngu-2, 2 1/2, 3 noma ngaphezulu. Zonke izinombolo ezibalwe ngezansi zamakhalori, amafutha, ama-carbohydrate , njll zisekelwe ekukhonzeni okukodwa, hhayi kuso sonke isitsha.
- Izindinganiso zemihla ngemihla yamaphesenti: Le nombolo ibalwa ngomsoco ngamunye futhi isekelwe ekudleni kwansuku zonke kwamakhilomitha angu-2 000 amaningi kubo, angu-2 500 kwabanye. Amafutha, i-cholesterol, ne-sodium yokudla nsuku zonke i-value "engaphansi kwe" njengoba ukhuthazwa ukuba uhlale ngaphansi kwenani lansuku zonke. Kwezinye izakhi, kungenani "okungenani". Uma leli ilebula lingaphansi kwamaphesenti angama-5 okubaluleka kwansuku zonke komsoco, kubhekwa njengento ephansi kulowo mzimba. Uma unamaphesenti angaba ngu-20, kubhekwa njengokwephezulu kulowo mzimba.
- Amakholori: Lena inombolo yamakhalori kokusebenza okukodwa. Phinda futhi, bheka ukuqinisekisa ukuthi zingaki iziphakeli ezithwala isitsha nokuthi yini isayizi yokukhonza. Unganquma ukuthi ukukhonta kuphansi noma ku-calories ephakeme nalezi zimiso zesithupha: ama-khalori angu-40 aphansi, amakholori angu-100 ajwayelekile, amakholori angu-400 noma ngaphezulu aphezulu.
- Ama-calories avela ku-Fat: Lona amakholori aphelele avela kumanoni munye ekhonza lokhukudla.
- Ingqikithi Yamafutha: Inani lamagremu amafutha ekusebenzeni kwalokhu kokudla. Ochwepheshe bezempilo batusa ukunciphisa ukungena kwamanoni agcwele, amafutha e-trans, i-cholesterol, ne-sodium, yingakho lezi zihlelwe kule ndawo. Ufuna ukuhlose ukuhlala ngaphansi kwephesenti lentengo yansuku zonke.
- I-Fat egcweleyo : Isisindo samafutha agcweleyo ekusebenzeni kwalokhu kokudla. Zama ukuhlala ngezansi kwenani lansuku zonke; ukwehlisa kungcono.
- I-Trans Fat: Ayikho inani lansuku zonke elinikezwa ngoba kunconywa ukuba uqede ama-trans okuphelele ekudleni kwakho.
- I-cholesterol: Nakuba sidinga i-cholesterol, iningi lethu lithola kakhulu ekudleni kwethu. Hlela ukuhlala ngaphansi kwenani lansuku zonke.
- I-sodium: Njenge-cholesterol, i-sodium iyinxenye edingekayo yokudla kodwa sivame ukuthola okuningi ekudleni kwethu. Hlela ukuhlala ngaphansi kwenani lansuku zonke.
- Ingqikithi yama-carbohydrate: Manje sifaka ingxenye yelebuli lapho sihlose khona ukuhlangabezana noma ukudlulisa inani lansuku zonke lalezi zakhi. I-carbs iyonke ibandakanya i-carbs eyinkimbinkimbi futhi elula kokudla okulodwa. Lezi zingaba ushukela, ama-starche, noma i-fiber.
- I-Fiber Diet: Abantu abaningi abatholi fiber eyanele ekudleni kwabo. I-fibre ikhuthaza umsebenzi omuhle wesilonda. Hlela ukudlulisa inani lansuku zonke le-fibre, ama-gramu angu-25 kuya kwangu-30 ngosuku.
- Ama-sugar Sugars: Ama-Sugars afaka ama-carbohydrate alula njengokwemvelo njenge-lactose ebisi, kanye noshukela elengeziwe. Lezi ushukela zakha lonke i-carbohydrate value.
- Amaprotheni: Inani lansuku zonke lamaprotheni alulwanga ngaphandle uma ilebula yenza isimangalo ukuthi iphezulu emaprotheni.
- Amavithamini Namaminerali: Iningi labantu alitholi ivithamini A elanele, i-vitamin C, i-calcium, noma insimbi ekudleni kwayo. Lezi zinto ezine zikhonjiswa ukuze zikusize uthole okwanele ekudleni kwakho.
Ukufunda Uhlu Lokudla
Uma usufika phezulu kwelebula lokudla kanye nezithako, ubona kanjani amafutha noshukela ongakugwema? Letha izibuko zakho zokufunda noma i-glass magnifying: Ukuphrinta kuthola amancane kulawo malebula.
Izithako zihlelwe phansi ngokuhlehlisa inani lemali yokudla. Nakhu lapho abakhiqizi bezokudla bangadlala khona imidlalo yamagama nathi ukufihla ushukela namafutha ngokusebenzisa amagama okudala noma adidekile. Ingabe i-juice yemifino enomswakama ayifani kakhulu ne-sugar cane? Ezinye izithako zizwakala njengehlu lokuthenga yezitolo zamakhemikhali. Lezi zingabesabeka noma zidideke kalula.
Ukudla kokudla
Uma unomdlavuza wokudla noma uzwela kunoma isiphi isithako, maduzane ufunde ukuskena uhlu lwamasitha.
Ukuqonda izimangalo zempilo yokudla
Imithethonqubo kahulumeni wase-US ichaza ukuthi yimaphi amagama angasetshenziswa ukuchaza izinga lezakhi ezokudla.
Ezamahhala: Lokhu kusho ukuthi ayikho noma imali engadingekile (ngaphansi kwengxenye yesigamu) yalezi zakhi: amafutha, amafutha agcwele, i-cholesterol, i-sodium, ushukela nama-khalori. Lokhu kungabuye kubhalwe ngokuthi "ngaphandle," "cha" nethi "zero." Uma ukudla kuthiwa " mahhala amafutha ," "okungewona amafutha," noma "amafutha e-zero," khona-ke kunengaphansi kwesigamu segrimu.
Okuphansi: Ukudla kungafaka "okuphansi" phambi komsoco uma kungadluli ezingeni elithile ngamafutha, amafutha agcwele, i-cholesterol, i-sodium, ne-khalori. Ungadla lokhu kudla njengengxenye yokudla okunomsoco futhi cishe ngeke kudlule izindinganiso zansuku zonke. Isibonelo: ushizi ophansi.
- Amafutha aphansi: 3 g noma ngaphansi kokukhonza
- Amafutha aphansi aphansi: 1 g noma ngaphansi kokukhonza ngamunye
- I-low-sodium: 140 mg noma ngaphansi kokukhonza
- I-sodium ephansi kakhulu: 35 mg noma ngaphansi kokukhonza
- I-cholesterol ephansi: 20 mg noma ngaphansi futhi i-2 g noma ngaphansi kwamafutha agcwele ngokukhonza
- Ikholori ephansi: ama-khalori angu-40 noma ngaphansi kokukhonza ngamunye.
Emile futhi encike kakhulu: Le migomo ichaza inyama, inhlanzi, izinhlanzi zasolwandle nezinkukhu. Kulabo abadla inyama, bahlose ukugcina ukusetshenziswa kwakho ngezigaba ezincike futhi ezincike kakhulu.
- Emile: ngaphansi kuka-10 g amafutha, amafutha angu-4.5 g noma amafutha aphansi, futhi ngaphansi kwama-95 mg we-cholesterol ngokukhonza nangama-100 g.
- Okunamandla okuncane: ngaphansi kuka-5 g fat, ngaphansi kuka-2 g fat fat, futhi ngaphansi kuka-95 mg cholesterol ngokukhonza kanye 100 g.
Okuphakeme: Uma ukudla kunamaphesenti angu-20 noma ngaphezulu kwenani lezinsuku zonke ngokukhonza umsoco, liphakeme kulowo mzimba.
Umthombo omuhle: Ukusebenza okunye kwalokhu kudla kuqukethe amaphesenti angu-10 kuya kwangu-19 okubaluleka kwansuku zonke kwalowo mzimba.
Kuncishisiwe: Ukudla akusikho ngokwemvelo kunomsoco othile, kungabizwa kuncishisiwe uma kushintshiwe ukuba ube namaphesenti angu-25 ngaphansi kwalowo mzimba. Isibonelo, ubisi obunciphise amafutha noma ushizi oluncishisiwe, njengoba ubisi wemvelo noma ushizi okungenani amaphesenti angama-25 aphezulu ngamafutha.
Okuncane noma Okungenani: Leli gama lifanisa ukudla nokudla okukhulunywe ngakho namaphesenti angu-25 ngaphansi komsoco noma ama-khalori kunokudla kokubhekisela. Isibonelo esivamile ama-potato chips athi amafutha angaphansi kwama-25 angaphansi kwamaphesenti noma amaphesenti angama-25 amakholori ambalwa kunezinye ama-chips amazambane.
Ukukhanya: Ukudla kungabiza ukukhanya uma kune-1/3 amakholori ambalwa noma ingxenye yamafutha okudla okubhekiselwe kuzo. Isibonelo: ukhilimu omuncu omuncu kungaba namafutha aphansi kanye / noma ama-khalori kunokhilimu omuncu ovamile. Kungathiwa ukukhanya ku-sodium uma okuqukethwe kwe-sodium kunciphisa okungenani ngamaphesenti angu-50.
Okunye: Lokhu kusho ukuthi ukudla kunomsoco okungenani amaphesenti angu-10 we-value nsuku zonke ngaphezu kokudla kokubhekisela.
Ukuphila: Ukuzibiza ngokuthi "uphilile," ukudla kufanele kube namafutha aphansi, amafutha agcwele, i-cholesterol, ne-sodium. Uma kungukudla okukodwa, kufanele kuhlinzeke okungenani amaphesenti angu-10 noma ngaphezulu inani lamalanga onke lamavithamini A noma C, iron, calcium, amaprotheni noma i-fiber. Ezinye ukudla ziphilile ngaphandle kokuba ziguqulwe: izithelo, imifino kanye nezinye izithelo. Ngokudla okuneqhwa nama-dinner ama-multi-course efriziwe, kumele banikele ngamaphesenti angu-10 amabili noma amathathu kulawo mavithamini , amaminerali, amaprotheni noma i-fibre ngaphezu kokuncipha kwamafutha, amafutha agcwele, i-cholesterol, ne-sodium. Okuqukethwe kwe-sodium kumele kube ngezansi kwe-360 mg ngokukhonza ngokudla okunye kanye ne-480 mg ngokukhonza ngemikhiqizo yohlobo lokudla.
> Imithombo:
> USFDA Indlela Yokuqonda Nokusebenzisa I-Label Yesondlo Yokudla.
> USFDA Isihluthulelo Sokukhetha Ukudla Okunempilo: Ukusebenzisa Amaqiniso Okudla Emkhakheni Wokudla.