Chirairo chekudya ndicho shamwari yako kana zvasvika pakudya kunovaka muviri uye kutora chikamu. Kana uine chirwere chekudya, zvinokosha kuti uverenge mavara. Uya nemirazi yako yekuverenga kuchitoro sezvo shanduro inowanzoita duku.
- Kushumira usayizi: Iyi ndiyo mari yekushanda. Inogona kana kuti isingasviki kune chigadziko chose; iwe uchaona kuti pane nhamba inotevera. Iwe unogona kushamiswa kuti chiduku "kushumira" ndechipi, sezvikamu zvekudya zvinowanzova zvikamu zviviri kana kupfuura zvakasungwa.
- Kushumira pamudziyo wega: Unogona kufunga kuti bhegi yezviputi zvemazamu inoshumira 1 uye mapikori zana makumi mana nematanhatu inoshandiswa inoshanda kuhomwe yose. Fungazve uye chengetedza: Makani nemabhegi aunogona kutenda kuti pane imwechete servings inogona kuva 2, 2 1/2, 3 kana kupfuura. Zvose nhamba dziri pasi apa nekuda kwekoriori, mafuta, makhahydrates , nezvimwewo zvinobva pane imwe yekushumira, kwete paiti yose.
- Mazana Emazuva Ano Maitiro Edu: Nhamba iyi inotarirwa kune imwe neimwe yezvokudya uye inobva pakudya kwemazuva maviri emakoriuru kune vazhinji vavo, 2 500 kune vamwe. Nokuti mafuta, cholesterol, uye sodium kudya kwezuva nezuva ndeye "pasi pe" kukosha sezvaunokurudzirwa kugara pasi pekukosha kwezuva nezuva. Kune dzimwe mishonga, ndeye "zvishoma" kukosha. Kana iyo mavara ane zvishoma pasi pe5 kubva muzana zvehuwandu hwezuva nezuva hwemutumbi, inofungidzirwa yakaderera mumutsetse iwoyo. Kana iyo inopfuura 20 muzana, inofungidzirwa yakakwirira mumutsetse iwoyo.
- Maoriro: Iyi ndiyo nhamba yekoriori mune imwe kushumira. Zvakare, tarisai kuti uone kuti sei mabheji akawanda ane mudziyo uye izvo zvakakura zvakadini. Iwe unogona kuona kana kushumira kwakadzika kana kuti kwakakwirira mumakoriyumu ane mitemo iyi yegumbo: 40 makoriro akaderera, 100 makoriori anonyoresa, 400 kana kupfuura makorikori akareba.
- Maorikiti anobva kuFat: Iyi ndiyo makirogiramu akazara kubva mumafuta mune rimwe kushanda kwekudya ichi.
- Zvose Mafuta: Nhamba yemagiramu emafuta mune imwe kushanda kwekudya ichi. Nyanzvi dzezvehutano dzinokurudzira kugadzirisa kuwanikwa kwemafuta akazara, mafuta anotengesa, cholesterol, uye sodium, ndicho chikonzero nei izvi zvakanyorwa munzvimbo ino. Iwe unoda kuedza kuramba uchidzika pasi pehuwandu hwemazuva ose huwandu hwemashoko.
- Satatated Fat: Kurema kwamafuta akazara mune rimwe kushanda kwekudya ichi. Edza kugara pasi pekukosha kwezuva nezuva; pasi iri nani.
- Trans Fat: Hapana kukosha kwezuva nezuva kwakapiwa nokuti zvinokurudzirwa kuti iwe usabvisa mafuta akazara zvachose kubva pane kudya kwako.
- Cholesterol: Kunyange zvazvo tichida cholesterol, vazhinji vedu tinowana zvakanyanya mukudya kwedu. Unoda kugara pasi pekukosha kwezuva nezuva.
- Sodium: Sezvine cholesterol, sodium chikamu chinodiwa chekudya asi isu tinowanzoita zvakawanda muzvokudya zvedu. Unoda kugara pasi pekukosha kwezuva nezuva.
- Zvose Mahydrohydrates: Iye zvino tinopinda chikamu cherairiro yatinenge tichida kusangana nayo kana kudarika kukosha kwezuva nezuva kwezvibereko. Zvose ma carbs dzinosanganisira dzakaoma uye dzakaoma carbs mune imwe kushandiswa kwezvokudya. Izvi zvinogona kuva shuga, nenyuchi, kana fiber.
- Dhiyabhorosi Fiber: Vanhu vazhinji havawani fibhi yakakwana mukudya kwavo. Fiber inokurudzira maitiro akanaka. Chinoda kupfuudza kukosha kwezuva nezuva kwe fiber, 25 kusvika ku30 magiramu ezuva nezuva.
- Zvokudya: Zvinosanganisa zvinosanganisira maruva ehydrohydrates ari nyore zvakadai se lactose mumukaka, pamwe nekuwedzerwa shuga. Izvi izvi zvinokonzerwa nekodhihydrate.
- Purotini: Kukosha kwezuva nezuva kweproteinini hakurongedzeri kunze kwekuti chirairi ichiita kuti yakakwirira mumapuroteni.
- Vitamine uye Mineral: Vanhu vazhinji havawani mavitamini A akakwana, vitamini C, calcium, kana simbi mukudya kwavo. Izvi zvinhu zvina zvinoratidzwa kuti zvikubatsire kuwana zvakakwana mukudya kwako.
Kuverenga Zero Rokunyora
Kana ukangosvika kumusoro kweeti yezvokudya uye muzvivako, unoona sei mafuta uye ushuga waunoda kudzivisa? Uya nemirazi yako yekuverenga kana girasi rinosimudza: Iyo inonyorwa inowanikwa zvishoma pamavara aya.
Izvo zvinoshandiswa zvakarongwa mukuderera zvakarongedzwa nehuwandu hwezvokudya. Pano ndipo apo vanogadzira zvokudya vanogona kutamba mitambo yemitambo nesu kuti tivanze shuga nemafuta tichishandisa mazita ekugadzira kana kuvhiringidza. Ko mvura yakasviba yakasvibiswa yakasiyana zvikuru nemashuga edu here? Zvimwe zvinokonzera zvinonzwika semakemikari mabhuku ekutenga. Izvi zvinogona kuva zvinotyisa kana kungovhiringidza.
Zvokudya Zvirwere
Kana uchinge uine zvekudya zvekudya kana kunzwisisika kune chero chigadziro, iwe uchangobva kudzidza kudzidzira izvo zvinongororwa mazita ayo.
Kunzwisisa Zvokudya Zvoutano Zvitadzo
Mitemo yehurumende yeUnited States inotsanangura kuti mashoko angashandiswa kudondedzera huwandu hwezvibereko mune zvekudya.
Kusununguka: Izvi zvinoreva kwete kana kuti zvisinganyanyi kukosha (pasi pehafu yegamu) yezvikamu izvi: mafuta, mafuta akazara, cholesterol, sodium, shuga, uye makori. Izvi zvingavewo zvakanyorwa se "kunze," "kwete" uye "zero." Kana zvokudya zvichiti "asina mafuta ," "asiri mafuta," kana kuti "zero mafuta," zvino inenge inopfuura hafu ye gramu yemafuta.
Pasi: Chikafu chinogona kuwedzera "pasi" pamberi pemuviri kana isina kudarika imwe nhanho kuburikidza nekushanda kwemafuta, mafuta akazara, cholesterol, sodium, uye makori. Iwe unogona kudya kudya uku sechikamu chekudya kwakanyatsonaka uye zvichida hausi kupfuudza maitiro ezuva nezuva. Muenzaniso: pasi-fat fat cheese.
- Low-fat: 3 g kana zvishoma pamushumiri
- Mafuta akazara-pasi: 1 g kana zvishoma pamushumiri
- Low-sodium: 140 mg kana zvishoma pakushanda
- Izvo zvakanyanya zvakanyanya sodium: 35 mg kana zvishoma pakushanda
- Low-cholesterol: 20 mg kana pasi uye 2 g kana zvishoma kwemafuta akazara pahushandi
- Low-calorie: 40 makorikori kana pasi pekushanda.
Wakonda uye akawedzerereka: Aya mazwi anorondedzera nyama, hove, hove, uye huku. Kune avo vanodya nyama, chinangwa chekuchengetedza kushandiswa kwako muzvikamu zvakaonda uye zvakashata zvakanyanya.
- Monda: pasi pe 10 g mafuta, 4.5 g kana mafuta mashoma anozara, uye pasi pe 95 mg cholesterol pakushumira uye ne100 g.
- Kunyanya kuonda: pasi pe5 g mafuta, pasi pe 2 g mafuta akawanda, uye pasi pe 95 mg cholesterol pakushanda uye ne100 g.
Pamusoro: Kana chikafu chiine 20 kubva muzana kana kupfuura kwehuwandu hwezuva nezuva kuburikidza nekushandira nemuviri, zvakakosha mumutsetse iwoyo.
Nzvimbo yakanaka: Imwe kushanda kwekudya ichi kune 10 kusvika ku19 muzana yehuwandu hwezuva nezuva hwemuviri.
Yakaderedzwa: Zvokudya hazvisi zvakasununguka mune imwe mishonga, zvinogona kudanwa zvishoma kana zvashandurwa kuva ne 25 muzana zvishoma yeiyo chikafu. Semuenzaniso, mukaka wakaderedzwa-mafuta kana kuderedzwa-mafuta chezi, sezvo mukaka kana chezi chaiwo inenge 25 muzana yakakwirira mumafuta.
Zvishoma kana Zvishomanana: Iri izwi rinofanidza kudya kune zvokudya zvinotaridzirwa uye zvinodarika 25 muzana zvishoma zvezvakakwana kana makoriri kupfuura zvinoreva kudya. Chimwe chimiro chakafanana mapepati emazamu anotora 25 muzana mashoma mafuta kana 25 muzana mashoma makoriki kupfuura mamwe mazamu ekirazi.
Chiedza: Chikafu chingazviti chiedza kana chiine 1/3 vashoma makoriki kana hafu yemafuta ezvokudya zvokudya. Muenzaniso: Chiedza chemukisi chinotapira chingava nemafuta mashoma uye / kana makoriyori kupfuura nguva yose yekroma yakamu. Inogona kutora kuti iri chiedza muyerodium kana zvigadzirwa zve sodium zvinoderedzwa nezvikamu makumi mashanu kubva muzana.
Zvimwe: Izvi zvinoreva kuti chikafu chine mishonga inenge inenge 10 muzana yehuwandu hwezuva nezuva kupfuura yekutaura zvokudya.
Utano: Kuzviti "utano," zvokudya zvinofanira kunge zvakaderera mumafuta, mafuta akazara, cholesterol, uye sodium. Kana iri chinhu chimwechete-chikafu, chinofanira kupa zvinenge gumi kubva muzana kana kupfuura kwemazuva ano kukosha kwevhitamini A kana C, iron, calcium, protein, kana fiber. Zvimwe zvokudya zvinowanzove zvine utano kunze kwekuti zvichishandurwa: michero, miriwo, uye mamwe mbeu. Nekudya kwemafriji uye miriyoni yakawanda yakadya, vanofanirwawo kupa 10 muzana yemakumi maviri kana matatu emavhathamini akarongwa, emaminera, mapuroteni kana fiber muwedzere kuva asina mafuta, mafuta akazara, cholesterol, uye sodium. Izvo zvakagadzirwa ne-sodium zvinofanira kunge zviri pasi pe 360 mg pamusana pekushandira kune mumwe munhu kudya uye 480 mg pamusana pekushandira mishonga yemhando yekudya.
> Sources:
> USFDA Nzira Yokunzwisisa Sei uye Kushandisa Nutrition Facts Label.
> USFDA A Chinokosha Pakusarudza Zvokudya Zvakachengetedza: Kushandisa Nutrition Facts pa Food Label.