Chii chinonzi "zviyero zvezuva nezuva zvigaro zvinoenderana ne 2,000-calorie diet" zvinorevei?
Wati wambotarisa zvinyorwa zvinyorwa paNutrition Facts label ? Pasi pazasi, iwe uchaona rukuro runoti rumwe ruzivo rwakapiwa runobva kune 2 000-calori kudya. Pamusoro pemavara akawanda rugwaro runoti:
Mazana emitengo yezuva nezuva anowanikwa pane 2 000-calorie kudya. Maitiro ako ezuva nezuva angave akakwirira kana kuti akaderera zvichienderana nekodori yako inoda .
Pane imwe itsva itsva Nutrition Facts mavara, rugwaro runogona kuverengwa:
I% Daily Value inokuudza kuti muviri wekudya mune zvekudya kunobatsira sei kudya kwezuva nezuva. 2 000 makorikori pazuva anoshandiswa pakuwana chikafu chekudya.
Kana uri kuedza kushandisa chirairo kuti udye kudya kwakagadzikana, izvo zvinyorwa zvingave zvinokanganisa. Izvi zvinoreva here kuti iwe unofanirwa kudya 2 000 makoriori zuva rega rega? Kana kuti pane nzira iri nani yekushandisa mashoko aya?
Chii chinonzi 2,000-Calorie Diet?
Kuti rive neruzivo rwekudya kunobatsira kune vatengi, US Food and Drug Administration (FDA) inoshandisa kudya 2 000-koriori semuenzaniso pane chikamu cheNutrition Facts iyo inopa ruzivo pamusoro peZvirevo zveZvirevo uye Percent Daily Value (% DV). Haisi kurudziro yekudya 2 000 makorikori. Izvo hazvirevi kutarisa kune izvo 2,000-calorie yekudya zvinenge zviri nani kana kuti zvakashata kudarika, kureva, zvokudya zve-1,200-calori kana 2,500-calorie kudya.
Saka nei FDA inoshandisa 2 000 koriori chimiro pane chirairo? Vakawanda vashambadzi veAmerica vanodya vachadya zuva rega rega caloric mune iyoyo yakaenzana. Nokushandisa chiyero ichocho, ruzivo rwehutano rwakapiwa runogona kunge rwunobatsira kuvanhu vakawanda.
Semuyenzaniso:
- Mukadzi ane makore makumi matatu nemakore anoshanda zvakanaka anokwanisa kudya anenge 2147 makorikiti kuti arambe aine uremu.
- Mumwe murume ane makore makumi mana anoshanda asingashandi aigona kudya anenge 2195 makorikiti kuti arambe achiremera
- Mumwe mukadzi ane makore 25, anoshanda zvikuru, anokwanisa kudya anenge 2143 makorikiti kuti arambe achiremera
- Mumwe murume ane makore makumi manomwe, ane makore makumi matanhatu anopfuura makumi mana, aigona kudya anenge 1828 makorikiti kuti arambe achiremera.
Zuva rako rega rega ramoriro zvido zvinowanikwa paukuru hwemuviri wako, zvinangwa zvako zvekureruka , uye basa rako. Munhu ari kuedza kurasikirwa kana kuwedzera uremu anogona kugadzirisa kudya kwavo kwezuva nezuva kuti vawane zvinangwa zvehutano hwavo. Kuti uwane kuti makirogiramu mangani aunofanira kudya zuva rega rega, unogona kuita mamwe mashoma ari nyore kana kushandisa kero calorie calculator. Maitiro akawanda ekurasikirwa kwehutano anobva pa 1,200-koriori pazuva zuva rezvokudya zvevakadzi uye 1 600-koriori pazuva vanodya zvevarume.
2,000-Kuora Kwekudya Kwekudya
Zvokudya zvinopa 2 000 makoriori zuva rimwe nerimwe zvingaita sekuti zvinosanganisira zvokudya zvizhinji. Asi kunyatsonaka kwekudya kunonzwisisika kupfuura iwe unogona kufungidzira. Chirongwa chirongwa chekudya chingaita sechinhu ichi:
Zvokudya zviduku (anenge 500 makoriori)
- 2 mazai akaomeswa kana kuputika
- 1 slice yegorosi rose chingwa
- 2 tablespoons epeanut butter
- 1 hafu yemiti yemafuta kana girasi remusi
Nyoka (100 makoriori)
- Mumwe ari pakati pomapuro
Kudya (anenge 650 makori)
- Turkey sandwich pa rye rye nemayonnaise
- Chikoro uye celery zvinonamatira ne hummus
- Mumwe ari pakati chocolate chip cookie
- Rimwe girazi remukaka 2%
Nyoka (100 makoriori)
- Rimwe duku shoka bar
Kudya (650 koriori)
- Sarimoni yakakanyiwa (4 ounces) nemononi
- Dhowa duku yakabikwa nehotela
- Steamed broccoli
- Rimwe hafu yenguvo yevanilla ice cream
Chii Chinokosha Zuva Nezuva?
Zuva reZvino Maitiro kana maDV ndiwo maitiro ekugadzirisa maitiro anobva kune mazano evadzidzisi venyika. Rongedzo rweMazuva Ano Maitiro emakemikari makuru anowanikwa pasi pevamwe-asi kwete mabhuku ose ezvokudya. Zvinyorwa zviduku hazvitariswi kupa ruzivo.
Maitiro anongororwa kune 2 000-calori yekudya uye kune 2,500-calorie kudya.
Kubva pamashoko eDV, munhu anodya 2 000 makoriori pazuva anofanira kudya:
- pasi pe 65 gramu kana 585 makori kubva kumafuta
- pasi pe20 gramu kana 180 makori kubva mafuta akazara
- inenge 300 gramu kana 1200 makorikiti kubva kumahydrohydrates
- inenge 50 magamu kana 200 makoriro kubva kumapuroteni
- pasi pemamiriyoni 2,400 emuviri
- makirogiramu anodarika mazana matatu echolesterol
- inenge 25 milligrams ye fiber fiber
Cherechedza kuti dzimwe dzezvikurudziro dzakagadziridzwa zvichienderana nesayenzi yezvinokudya uye yakaratidzwa pane yakarongedzwa Nutrition Facts label . Izvo zvinoshandiswa kuverenga peji yeZuva Rokukosha. Mazano emafuta akazara (20 gramu) uye cholesterol (300 milligrams) haana kuchinja, asi zviyero zvinotevera zvingave zvichishandurwa kana kuwedzerwa zvezvibereko zvinowanikwa mune zvitsva zveNutrition Facts label.
- kwete kupfuura magiramu 78 kana 702 makorikiti kubva muzana rose
- kwete mamiriyoni 2,300 e sodium
- 275 gramu kana 1,100 makoriro kubva kumahydrohydrates
- anenge magiramu 28 e fiber
- kwete kupfuura 50 gramu yehuga
- 20 micrograms ye vitamini D
- 1,300 milligrams e calcium
- 18 mg yesimbi
- 4,700 milligram dze potassium
Uyewo, chengetedza mupfungwa kuti izvi zvinokosha mazano uye kwete chirairo chaiyo cheutano hwakanaka kana kudya kwakakodzera. Munhu anyoresa chiremba wezvokudya kana unyanzvi hwehutano anogona kupa zvirongwa zvekudya zvine chokuita nehutano kuti asangane nezvido zvako zveutano. Uyezve, vakadzi vane pamuviri nevana vane maitiro akasiyana ekukurudzira ma macronutrients, mavitamini, nemaminera.
Chii Chinokwana Kukosha Kwezuva Nezuva?
Percent Value Daily (% DV kana% Daily Value) inokuudza kuti zvokudya zvakadini zvinokonzera kuwandisa kwekudya kwako kwekudya. Mazana emitemo Mazuva ese ezvinyorwa akarongerwa mumutsetse kurutivi rworudyi rweNutrition Facts Label.
Iwe unogona kushandisa% Daily Value chidimbu kuti uone kana uri kuwana kudya kwakagadzirirwa kwezvinhu zvinokosha zvakadai semafuta, protein, calcium, uye fiber. Iwe unogona kushandisa zvakare dheta kuti uone kuti hauna kuwana zvakawanda zvezvibereko zvekudya izvo zvinofanira kunge zvisingakwanisi, semafuta akazara kana cholesterol.
Pamusoro pemiti yese, iyo mazita inoratidza nhamba yemagamu kana milligrams iyo kushandiswa kumwe kwezvokudya izvozvo kunopa. Iyi ruzivo rwakarongerwa murunhare kune rumwe rutivi rworuboshwe rweraira. Semuenzaniso, unogona kutarisa mazita ekudavira kwako uye unoona kuti inopa ma gramu maviri emafuta akazara.
Asi kune rumwe rutivi rworudyi rwechirairo, iwe uchaona chikamu. Inotsanangura kuti kudya ikoko kunobatsira sei kukurudzirwa kudya kwemuti iwoyo kana iwe uchidya 2,000-koriori pazuva rekudya.
Kana iwe ukadya makirogiramu 2 000 pazuva, Daily Value yemafuta akazara ane magiramu 20 pazuva kana pasi. Sezvo iwe unofarira nyoka inopa 2 gramu emafuta akazara, inopa 10 kubva muzana yehuwandu hwekudya kwehuwandu hwemazuva ano. Iwe waizoona "10%" yakanyorwa mu "% Daily Value" column.
Nzira dzakasiyana dzekushandisa Percent Zuva reZvino
Ko kana iwe usingadyi 2 000 makoriori pazuva? Icho Chikamu Chekukosha kweZuva reZuva risina maturo here? Kwete saizvozvo. Iyo FDA inopa mazano pamusoro penzira dzinobatsira kushandisa Percent Daily Values nezvimwe ruzivo rwezvokudya pasinei nokuti makoriji akawanda aunodya. Unogona kushandisa ruzivo rwekuti:
- Ita kuti zvokudya zvienzaniswe. Kana uri kuedza kusarudza pakati pezvimwe zvinhu zvakasiyana-siyana kana michina, unogona kuenzanisa mabhii kuti uone kuti chigadzirwa chimwe nechimwe chinobatsira sei zvido zvako zvezuva nezuva. Ingova nechokwadi chekufananidza zvokudya nezviyero zvakafanana zvekushumira. Tarisa uwandu hwekushandira uri pamusoro peNutrition Facts label. Zvadaro ona che% Daily Value column kuti uone kuti ndezvipi zvokudya zvinopa zvakawanda zvezvibereko zvaunoda uye zvishoma zvezvibereko zvusingaiti.
- Chengetedza zvirevo pamapakiti ezvokudya. Iwe unogona kuona chikafu chekudya kune chekudya chekudya chinonaka chinonakidza. Icho chakanaka kuti uone izvo zvinotaurwa nekuongorora Nutrition Facts label. Somuenzaniso, unogona kuona zvokudya zvinoparidzira kuti "zvakaderera mumakoriyori." Asi zvingasava zvishoma mumakori.
Nenzira yakawanda, 40 makorikori inofungidzirwa kuti yakaderera, 100 makoriori inofungidzirwa kuti inonzwisisika uye 400 makoriki kana kupfuura inofungidzirwa yakakwirira kana iwe ukadya 2,000-calorie kudya. Kana zvokudya zvauri kutarisa zvinopa makorikiti mazana maviri pakushanda, zvinogona kunge zvakaderera mumakoriyori kupfuura mupikisano wayo, asi haisi zvokudya zvakaderera-calori.
Iwe unogona zvakare kuongorora zvirevo pamusoro pemiti. Zvokudya izvo zvinopa 5 muzana DV yemuviri umwechete zvinoonekwa sezvakaderera uye izvo zvinopa 20 muzana DV kana kupfuura zvinoonekwa sepamusoro. Semuenzaniso, kana mbeu yako yaunofarira ichitaura kuti iyo yakanaka inobva kune fiber, unogona kutarisa Pureji yeZuva rePepaniti paNutrition Facts label kuti uone kana iine fiber yakakura yezvokudya kana yakaderera fiber. Kana i%% Zuva reZveruzhinji rakataridzwa kuti fiber ndeye 25 muzana, ipapo zviyo ndezvokudya zvakakura. - Ita chikafu-kutengeserana-kurega kunatsiridza kudya kwako. Sezvaunowedzera kunyatsoshandisa kushandisa Percent Daily Value paNutrition Facts label, unogona kuiongorora nokukurumidza kutengesa zvokudya zvishoma zvezvokudya zvekudya zvakakwana. Kana uri kuedza kuderedza shure kwekudya kwako munyu, somuenzaniso, unogona kutarisa% DV yezvokudya zvakaenzana uye sarudza imwe neyo yepasi yakawanda inoratidzwa mumutsara we sodium. Kana iwe uri kuedza kuwedzera mapuroteni ako kudya, unogona kutsvaga zvokudya zvinenge zvakakwirira zvakanyorwa nezveprotini.
Iwe Unodya Zvokudya Zvokudya Zviviri 2 000?
Vashandi vakawanda vakachenjera uye vanodya hupenyu havazivi mazana emakoriori avanodya zuva rimwe nerimwe. Kana iwe usati uri chikafu chikuru, unogona kudya makori 1,500 pazuva kana kunyange zvishoma. Saka iwe unogona kunge usingazivi-kana kana-iwe unofanirwa kushandisa Mazuva Ezvakanaka uye Mazana Emazuva Ezvimwe Mazita Akanyorwa paNutrition Facts Label.
Kana uri kuedza kurasikirwa nekurema kana kuvandudza kudya kwako, ungawana zvichibatsira kuchengeta diary yezvokudya kwevhiki kana kupfuura kuti uwane nhamba yako. Zvichida kuzadza pepanhau repanhau, shandisa app smartphone kana webhusaiti kuti uverenge makori ako. Mushure memavhiki kana kuti zvekuverenga makorikori, iwe unofanirwa kuva nekufungidzira kwakanaka kwezuva rako rega rega. Kana uchinge uine nhamba yako unogona kuigadzirisa kuti usangane nezvinangwa zvako uye shandisa Nutrition Facts label kuti uongorore kuti kudya kwega kwega kunobatsira sei kuronga kwezuva nezuva.
Yeuka, ruzivo rwakapiwa paNutrition Facts label runobva pamitemo yakawanda. Kushandisa iyo kunogona kukubatsira kuti udye kudya kwakakwana kune utano hwakanaka. Kana iwe uchida manzwiro ezvekudya zvinopa mazano kuti uchengetedze hutano hwehutano, taura nechiremba wako kana kutsvaga mazano kune mumwe munhu anonyora zvokudya.
> Sources:
> National Institutes of Health. Zuva rezuva rinotaridzirwa rezvokudya zvinowanikwa pasi reseti (DSLD). https://www.dsld.nlm.nih.gov/dsld/dailyvalue.jsp.
> US Food and Drug Administration. Kuchinja kune Zvokudya Zvinozivikanwa http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm.
> US Food and Drug Administration. Nzira yeku kunzwisisa nekushandisa sei chikafu chokwadi chirairo. http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm.
> US Food and Drug Administration. Zvokudya zvinodiwa mazita. http://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/#intro.