1 - Zvokudya Zvokufunga
Tinoziva kuti vaverengi vane mibvunzo yakawanda pamusoro pezvokudya zvinodyiwa, ndezvipi zvezvokudya zvinotevera kutevera uye zvipi zvinovaka muviri zvinokonzera izvo.
Kukurukurirana nezvekudya kwakakodzera hakufaniri kunzwa kwakanyanyisa. Tichaita kuti zvinyorove kwauri - hezvino ndizvo zvaunoda kuziva.
2 - Zvokudya zveFad Usashanda kwenguva refu
Fad kudya kunobvisa mapoka ezvokudya zvose kana kuti mitemo yakanyanyisa. Iwe unogona kurasikirwa nehutatu pakutanga (kana iwe unogona kumira), asi huwandu hwe dieters hunowana huremu shure shure kwekurega kudya. Kudya kudya kwakanyatsonaka uye nhamba yakarurama yekoriori ndiyo nzira yakanakisisa yekuona uremu hwako.
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3 - Iwe Zvichida Unoda Zvimwe Fiber
Maererano neDetary Guidelines yeAmerica, 2015-2020, munhu wepakati haana kuwana fiber yakakwana. Iwe unoda fiber kune utano hwakanaka hwekugadzirisa urongwa hunoita basa, uye mamwe maitiro e fiber anogona kubatsira kudzora cholesterol. Wedzerai fiber yako yekudya nokudya mbeu yose, maruva, michero nemiriwo.
4 - Zvichida Unoda Zvimwe Zvibereko nemiriwo
Uyu unoenda pamwe chete ne fiber. Vanhu vashomanana vanogara vachidya zvakakwana zvezvibereko nemiriwo, izvo zvinosuruvarisa nokuti zvakaderera mumakorikori, zvakanyanya mu fiber uye zvakakwirira zvakasiyana-siyana mumavhithamini akasiyana, minerals uye phytochemicals. Wedzera zvimwe michero nemiriwo pakudya kwako nekudya mamwe saladhi (tarisa marefu-makoriri akazvigadzira), mbiriso pazvibereko zvitsva, uye kuvhara mhuka dzinenge dzakasviba panzvimbo yezviputi.
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5 - Zvokudya Packaging Labels Zvinogona Kunyengera
Zvose zvinogadzirwa uye zvakakanyiwa zvekudya zvinofanira kuva neNutrition Facts mavara, izvo zvinogona kukubatsira kusarudza kana iwe uchida kutenga chigadzirwa. Mavara acho anorondedzera kuverenga kwekoriori uye chikafu chekudya pane zvekushumira kwezvokudya, asi iwe unofungisisa kuti ucherechere hukuru hwekushumira - iwe unogona kupedza maviri kana zvitatu zvekushandisa mune imwe chete. Iwewo unofanirwa kuva wakangwarira nezvirevo zvinogona kunge zviri mberi kwepurasitiki. Izvi zvinoshandiswa kutengesa chigadzirwa chacho, uye apo ivo vakanyatsonzwisisa, vanogona kunyengedza.
- Nzira yekuverenga Nutrition Facts Labels
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6 - Unofanirwa Kuchenjerera Nezvokudya Zvokudya
Zvokudya zvinowedzera zvingaratidzika zvisina maturo zvakakwana nokuti iwe unogona kuzvitenga mune chero chitoro chero chipi zvacho. Uye kazhinji, vanochengeteka chero bedzi iwe uchitevera mazano, asi sezvo isina kutongerwa zvakasimba kana kuti yakarongeka, iwe ungasave uri kutora kuyerwa kwaunotarisira. Zvimwe zvinowedzera, sedare, vitamini A, uye vitamini B-6 zvinogona kukonzera matambudziko kana iwe ukatora zvakawanda. Tivere wakachengeteka uye taura nemutarisiri wako wehutano usati watora chero zvokudya zvinowedzera zvinopfuura mamwe mavitamini akawanda.
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Sources:
> American Heart Association. "Hapana-Fad Zvokudya Mazano." Yakavandudzwa July 11, 2015. http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/No-Fad-Diet-Tips_UCM_305838_Article.jsp#.WJyRdLYrJ0t.
National Institute of Health, Office of Dietary Supplements. "Zvokudya Zvokudya." Yakavandudzwa naJune 24, 2011. http://ods.od.nih.gov/factsheets/DietarySupplements-HealthProfessional.
United States Dhipatimendi Rezvekurima uye United Stated Dhipatimendi Rezve Utano uye Human Services. "Dietary Guidelines for Americans, 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines.
IUnited States Food uye Drug Administration. "Kudya Zvokudya Zvokufambisa." Yakasunungurwa naJuly 1, 2016. http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm2006828.htm.