Abakhiqizi bokudla bathanda ukukukhohlisa ukuthenga imikhiqizo yabo. Basebenzisa imibala ekhanyayo emaphaketheni kanye nezithombe ezimemezayo zemikhiqizo, futhi bavame ukwenza isimangalo esithile sokudla okunempilo noma kwelebula kule ilebula. Uma umkhiqizo unciphisa amafutha noma wenziwe ngezithako zemvelo, isibonelo, kufanele ube nokudla okunempilo okulungile?
Mhlawumbe, noma mhlawumbe hhayi. Nakuba izimangalo ezenziwe kumalebula okudla zilawulwa, zingase zikhohlise kancane.
Udinga ukwenza umculi omncane ngaphambi kokuthenga umkhiqizo wokudla ngesimangalo sezempilo kule ilebula.
Cabanga Ngalokhu Uma Ufunda Izimangalo
I-Trans Fat-Free: Ama- trans ahamba kabi empilweni yakho, ngakho-ke ufuna ukuwagwema. Kodwa amagama athi 'i-trans fat-free' angachazwa kunoma imuphi umkhiqizo onaphansi kuka-0.5 gram we-trans fat ngokukhonza. Uma udla ama-servings amaningi okudla, kungenzeka ukuthi uthola amafutha amaningi okudlulisa kunokuba uqaphele.
Ukuze uqiniseke ukuthi umkhiqizo wakho usuke ungenawo amafutha, hlola uhlu lwezithako ukuze ubheke amafutha athile e-hydrogenated. Uma bekhona kuhlu lwezithako, kungenzeka ukuthi kukhona amanye amafutha athile emkhiqizo wakho.
Khumbula ukuthi umkhiqizo we- 'af fat-free ' awukwenzi kahle kuwe, futhi akusho ukuthi awukhululekile ngokuphelele. Kungenzeka namanje kunezinqwaba zamafutha agcwele futhi amakhalori ahambisana nabo. Bheka ibulali lezinhlamvu ze-Nutrient ngemuva noma eceleni komkhiqizo ukuze ubone ukuthi amafutha namakhilogremu angakanani ekusebenzeni ngamunye.
Ukunciphisa noma Ukunciphisa Amafutha, I-Sugar noma I-Sodium : Uma ilebula ithi ukudla kuncishiswe ngamafutha, ushukela noma i- sodium , kusho ukuthi umkhiqizo unezingxenye ezingaphansi kwamaphesenti angama-25 ngaphansi kwalowo oyisithako kunezinguqulo ezivamile zenkampani yalo mkhiqizo ofanayo.
Kodwa ukunciphisa kungenzeka kungabi njalo okubalulekile. Isibonelo, umkhiqizo owodwa we-soy sauce ungaqukatha ama-millidiyoni ayi-920 i- sodium ngehora elilodwa nengxenye (okuyizingaphezu kwengxenye ye-sodium ongayithola ngosuku ngosuku lokunciphisa ukudla kwe-sodium).
I-version encishisiwe-sodium iqukethe ama-575 milligrams sodium. Lokho kusekuningi.
Uma ilebula ithi umkhiqizo ubizwa ngokuthi 'fat-fat' noma 'low-sodium' esikhundleni sokunciphisa amafutha noma i-sodium, isimangalo sincane kakhulu. Ukudla okunamafutha aphansi kufanele kube nama-gram angama-3 agcwele inani elilodwa ngokukhonza, futhi ukudla okuphansi kwe-sodium kufanele kube nokuncane okungaphansi kwezigidi ezingu-140 ze-sodium ngayinye yokukhonza.
Ukukhanya noma i-Lite: Ukudla okufanele kuthathwe njengokuthi 'ukukhanya' kumele kube ne-1/3 amakholori ambalwa, amafutha noma i-sodium ye-version evamile yalo mkhiqizo ofanayo. Bheka amalebuli we-Nutrient Facts ukuthola ukuthi mangaki ama-calorie, amafutha noma i-sodium ogcina ngempela.
Qhathanisa uhlobo olulodwa lwe-chocolate ice cream nge-version elula. Kunezingaphansi kwesigamu samafutha ku-version ekhanyayo, kodwa ine-calories engama-30 ambalwa ngekhefu ngayinye ekhonzayo. Isitsha esikhulu se-ayisikhilimu ekhanyayo sizobe sisaqeda ama-calorie engeziwe ngokushesha.
Imvelo: Ukudla okusebenzisa lesi simangalo akunakunoma iziphi izithako zokwenza noma izithasiselo emkhiqizo wokudla. Noma kunjalo, lokho akusho ukuthi umkhiqizo wokudla unempilo ngoba ungase ube phezulu emafutheni, i-sodium, ushukela nama-khalori. Futhi ungavumeli amazwi afana 'ayenziwe ngoshukela wemvelo' akhohlise ukuthi ucabange ukuthi umkhiqizo ungcono kuwe ngoba wenziwe ngoshukela ohlambulukile njalo esikhundleni se-high fructose isiraphu yamagesi. Lokho kokubili kubi uma kudla kakhulu.
Yenziwe Nge-Organic: Lesi simangalo sikwenza kubonakale ukuthi ukudla kunokuningi kwesithako esingokwemvelo kunalokho okwenza ngempela. Isibonelo, uma kukhona okuthiwa 'kwenziwa ngezithako eziphilayo,' amaphesenti angama-70 kuphela ezithako kufanele abe yizinto eziphilayo; Amaphesenti angu-30 asele akudingeki abe yi-organic. Ukudla okwenziwe ngokugcwele kuzosho ukuthi 'bangamaphesenti angu-100 Organic.'
Amanye amalebula okudla angase athathe isimangalo 'esenziwe ngamabele,' kodwa lokho akusho ukuthi bangamaphesenti angu-100 okusanhlamvu okuphelele. Le mikhiqizo ingaqukatha kuphela inani elincane lokusanhlamvu okuphelele kanye nesamba esikhulu semifino ehlanziwe. Bheka uhlu lwezithako, uma ungaboni 'u-100% wamaphesenti wonke okusanhlamvu' (noma u-100% wamaphesenti akolweni okolweni), thola umkhiqizo ohlukile.
Izimangalo zezeMpilo : Ukudla okunye kungenza izimangalo ezithile mayelana nokwazi komkhiqizo wazo ukunciphisa ingozi yesifo esithile, kodwa lezi zimangalo kufanele zikhishwe yi-FDA kuqala. Ngenkathi iphakethe lingase liqhayise ukutholakala kwamafutha omnqumo enempilo noma ama-fatty acids ama-omega-3, kungase kube nokufihla ushukela, i-sodium, nama-calories amaningi.
Imithombo:
I-American Heart Association. "Ukuqonda Amalebula Okudla Okudlayo." http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Understanding-Food-Nutrition-Labels_UCM_300132_Article.jsp#.VwWeGxMrIUE.
Ukuphatha kwe-United States Ukudla Nezidakamizwa. "I-Label Yokudla Isiza Abathengi Ukwenza Izinyathelo Ezingokoqobo."