Dzidza kuti ungadya sei zvakakwana zvezvokudya zvishoma nezvishoma
Iwe unodya kudya kwakakodzera zvikamu zvakakura kuti uremerwe uremu here? Paunozadza ndiro yako panguva yekudya iwe unosarudza sei zvakakwana zvezvokudya zvekudya? Iyi mibvunzo inoshungurudza dieter yose uye kunyange avo vanoedza kuchengeta hutano hwakanaka. Kuwana mhinduro yakanakisisa ndiyo chinhu chinoita kuti uwane kushaikwa kwemairi . Zvinosuruvarisa, dieters dzakawanda dzinozviwana zvisina kururama.
Chikamu Kukura vs. Kushumira Kukura
Kana iwe uchitarisa Nutrition Facts label kuti uwane zvikamu zvakakwana zvezvokudya, unogona kunge uri mumatambudziko.
Nhamba yekushanda yakanyorwa pamapakiti ezvokudya haisi iyo yakakurudzirwa kushandira hukuru. Chaizvoizvo, haisi uwandu hwemugove, zvimwe. Kushanda kwehuwandu ndiko kungofanana nehuwandu hwezvokudya zvinowanzopedzwa mune imwe nguva yekudya, maererano nemitemo inopiwa neU.S. Food and Drug Administration (FDA).
Tsanangudzo yehuwandu hwechikamu yakasiyana. Chikamu chako chekukura chikamu chezvokudya zvaunonyanya kudya. Chikamu chako chekukura chingave chakakura kana chiduku kudarika FDA ushumiri hukuru hwakadhindwa pane reta yekudya.
Semuenzaniso, ngatitaurire kuti unonyorera pamakoro-calorie micube yakawanda. Iko kushumira zvakakura, maererano neNutrition Facts Label kune makiroi mana (4). Iko kune mabhii maviri mubhagi rimwe nerimwe rakakwana. Saka kana iwe uchidya bhegi rose, chikamu chako chemazana chaive mashupu masere (8) -kaviri huwandu hwekushandira.
Kana zvakadini kana iwe ukadya ndiro yemazambiringa? Iyo yakakurudzirwa kushandira hukuru hwemazambiringa ndeimwe kapu kana anenge makumi mapfumbamwe mazambiringa. Ingani makapu ari muhari?
Zvinonyanya kuenderana nekukura kwebhodhoro, asi kana iwe ukadya ndiro remadhiro, chikamu chako chakakura zvichida kupfuura mukombe, zvichida zvakapoteredza 2 kusvika ku3 makapu emuzambiringa.
Chikonzero Nei Zvikamu Zvikuru Zvine Basa Rokurasikirwa Kwemafuro
Kuwedzera chikamu chakakosha chemugove kune rimwe zuva rekudya rako rekudya rinonyanya kukosha apo uri kuedza kuderedza uremu.
Kana iwe uchikanganisa kushumira ukuru uye huwandu hwemugove, yako koriori yepamusoro inenge isina kukanganisa zuva racho uye iwe ungasapera kuora.
Somuenzaniso, ngatitaurire kuti iwe unoshandisa chirongwa chekudya kuti ureke kuti microwable popcorn snack. Paunowana chikafu mumadhishi ezvokudya zvepurogiramu, unogona kuona kuti inoronga kushumira imwe chete (4 makapu) sechinenge chikamu chikamu. Kana iwe usingafungiri chikamu chako chemugove (iwe wakatya makapu 8) nhamba isina kururama yekoriyori ichawedzerwa kune zvaunodya zuva rega rega. Izvozvo zvisina kukwana koriori kuverenga zvinogona kuita kuti iwe udye zvakanyanya uye iwe haungagoni kuora muviri zvichiguma.
Ruramisa Zvikamu Zvikuru Zvokuderedza Kurema
Iko hakuna chikonzero chakanaka kana chakaipa chezvokudya zvekudya apo iwe unoda kuora uremu. Izvo zvikamu zvakakosha zvikamu zvezvokudya zvikamu zvinokubvumira kuti muviri wako uwedzere nesimba uye mishonga, unzwe wakagutsikana uye ugare mukati memakero ako ezuva . Chikamu chakanakisisa chakaenderana nezera rako, uremu hwako, chiitiko chemuitiro wako uye mune dzimwe mamiriro ako nhoroondo yezvokurapa.
Saka unoziva sei kuti zvokudya zvakadini? Unogona kushandisa mazano ekushandira akakurudzirwa semutungamiri. Aya mazano anogadzirwa nemasangano ehutano akasiyana uye anoshandiswa zvishoma kubva kuhurumende kuenda kusangano. Asi zvinokurudzirwa hazvisi iwe pachako nokuda kwako.
Kuti uwane mazano ehupenyu hwehuwandu hwezvokudya, shanyira USDA SuperTracker website. Mushure mokunge mava nehupamhi hwenyu uye zvinorema zvinangwa, iwe unopiwa chirongwa chekudya iwe pachako neboka rezvokudya. Nechirongwa ichi, iwe uchaziva kuti michero, miriwo, mapuroteni, mbeu uye dairy zvinodya zuva rega rega. Iwe uchawanawo ruzivo rwakananga pamusoro pekuita kuti uve nechokwadi chokuti uri kudya chiyero chakanaka.
Mazano Okudzora Mashoma Mashoma
Kana uchinge waziva kuti ungadya zvakadini, iwe unogona kutora matanho ekudzivirira mazana ekugovana kuti uwane zvinangwa zvako. Iwe unogona kushandisa mazano aya kuti udye zvakakodzera zvikamu zvemazuva panguva yekudya.
- Shandisa chikamu chekuisa ndiro. Iwe uchawana zvikamu zvekugadzirisa mahwendefa, kushumira zviputi uye kunyange newaini kana yewaini magirazi paIndaneti uye mune rimwe dhipatimendi rezvitoro. Zvokudya zvinowanzova nemapangama ekuchenjera anobatsira dieters kudya chiyero chakakwana cheboka rimwe nerimwe rezvokudya.
- Edza kudya neyero. Muzvokudya zvako zvose, asi kunyanya pakutanga, zvinobatsira kushandisa chidimbu chemajeri kuyera zvokudya zvako. Nenzira iyo iwe unonyatsoziva kuti uri kudya zvakadini. Iwe unogona zvakare kushandisa dzimwe nzira kuti uenzanise zvikamu zvekudya kana chiyero chisingaiti.
- Iva nehanya nezvekugovera mapango. Zvimwe zvokudya zviri nyore kudya. Zvokudya, somuenzaniso, zvinogona kuva nengozi yekurasikirwa kwekurema kwevakawanda vane dieters vane nzara. Ratidza kuti chinangwa chako chinyi chei uye uite chisarudzo chekugara uchitarisa zvokudya izvi usati wazvidya.
- Shandisa mahwendefa maduku nembiya. Smart dieters haambodyi zvakananga kunze kwebhokisi kana bhegi. Zvinenge zvisingakwanisi kudya zvikamu zvakaenzana zvemazana ekurasikirwa kwehuremu kana iwe usingateereri. Saka isa nyoka yako kana kudya pane imwe tsamba. Zviduku zviduku zvinoita kuti zvokudya zvako zvionekwe zvakanyanya.
Kudya zvikamu zvakakosha zvikamu zvezvokudya zvinogona kuita kuti kuora muviri kuve nyore uye zvinoshanda . Shandisa mazano ekugadzirisa chikamu uye mazano anokurudzira kuti uwane zvinangwa zvako zvezuva nezuva kuitira kuti usangorasikirwa nemutoro, asi uve neunyanzvi hwekuita kuti uremu huve hwakanaka.
Sources:
Bhuku reMitemo yeBurumende-Zvokudya Kubata. US Food and Drug Administration. http://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=101.12.
Zvokudya Kushumira Sizes Kuwana Chokwadi Chakatarisa. US Food and Drug Administration. http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm386203.htm.
Healthy Eating. Kururamisa Zvikamu Zvikuru: Zvingaita Sei Kuchengetedza Chikamu Mukutarisa. 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. aspx
Medline Plus. Chikamu Kukura. US National Library of Medicine. https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000337.htm
Chikamu Kuparadzanisa. National Institutes of Health .. http://www.nhlbi.nih.gov/health/educational/wecan/eat-right/portion-distortion.htm
Yakarongwa Kuchinja kune Nutrition Facts Label. US Food and Drug Administration. http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm.
Serving Size vs. Portion Size: Pane Pane Kusiyana Here? Academy of Nutrition uye Dietetics. http://www.eatright.org/resource/food / zvokudya zvinovaka muviri / zvokudya zvinovaka muviri- uye-food-labels / kushumira-size-vs-portion-size-is-there-a-fference.
SuperTracker. My Plan. Dhipatimendi reUS https://www.supertracker.usda.gov/myplan.aspx.
Chii Chinoshumira ?. American Heart Association. http://www.heart.org/HEARTORG/Caregiver/Replenish/WhatisaServing/What-is-Aerving_UCM_301838_Article.jsp#.Vj94ra6rTG5