Zvipingamupinyi zvekushandisa zvishoma-Cal Kusarudza Zvishoma Zvishoma
Dieters anowanzoedza kudya kudya kwema-calorie kuderedza uremu . Iwe unogona kutenga zvokudya zvakanyorwa "pasi-mafuta," "kuderedza calorie," kana kuti "lite" paresitorendi kuti ubatsire neurongwa hwekurasikirwa kwako. Iwe unogonawo kuedza kubika ne-low-calorie foods kumba . Asi dzimwe nguva, zvakaderera-koriori zvekudya zvekureruka muviri zvakashata nekuda kwekudya kwako.
Chii Chine Kodori Chine Zvokudya?
Uchaona zvikafu zvakawanda zvepakitika muchitoro chinonzi "lite," "chiedza," "low-calorie," kana "pasi-mafuta." Zvokudya izvi zvinokwezva zvikuru ku dieters vari kuedza kuderedza makori .
Kunyanya kufadza ndezvokudya zvakanyorwa kuti "asina mafuta," kana "pasi-mafuta."
Asi kana iwe usingazivi kuti izvo zvinorevei zvinorevei, kudya kwako kunogona kukonzera dambudziko. The Food and Drug Administration (FDA) neUnited States Dhipatimendi Rezvekurima (USDA) ine mazano ekutsvaga mabhuku ekudya anodzora kushandiswa kwemashoko aya ekutsvaga. Nhungamiro yakagadzirirwa kubatsira vatengi kuita zvirongwa zvekudya zviri nani. Asi vanogonawo kushandiswa nevarimi vezvokudya kuti vaite zvokudya zvinotarisa zvinonakidza kupfuura zvavari chaizvo.
Low-Calorie Food Labels
Chikafu chinonzi "hachina mafuta" hachifaniri kunge chisina mafuta. Maererano nemitemo ye FDA, inofanira kupa zvishoma kudarika ma5 gramu pamusana wekushanda kwemafuta. Saka chigadzirwa semamwe maruva ekhofi cream anogona kunge ane .4 gramu emafuta kuburikidza nekushandira uye achiri kunzi "asina mafuta" maererano nemitemo.
Saka nei mafuta mashomanana akadaro anokosha? Nokuti iwe unogona kudya zvinopfuura kushumira mumwechete kana iwe uchifarira zvokudya izvozvo.
Zvakare, kofi creamer muenzaniso wakanaka. Vakawanda dieters vachadururira vaviri, vatatu, kana katatu nguva iyo kushumira yakakura mukapu yavo mangwanani. Sezvo servings inowedzera, saizvozvowo mafuta ayo nemakori.
"Low-calorie" kana kuti "Chiedza" ndeyekuvhiringidza zvakare. Maererano nemitemo yeDADA, zvikafu izvi zvinofanira kuva ne25 muzana mashoma emakori ("yakaderedzwa koriori") kana kuti 50 muzana mashoma ekoriyumu ("low-calorie") kupfuura inofanirwa kutarisa zvokudya.
Asi kana chikafu ichocho chichikwirira mumakorikori, iyo yakaderedza calori zvokudya inogonawo kuva yakakura mumakirori, uye zvisati zvakanaka nokuda kwekudya kwako.
Unofanira Kutenga Zvokudya Zvishoma zveKarori?
Zvimwe zvidzidzo zvakaratidza kuti tinowanzodya zvokudya zvinotakura zvinyorwa zvekudya zvakadai se "utano," "chiedza" kana "pasi-mafuta." Kana iwe uchifunga kuti izvo zvokudya zvingasava zvakaderera mumakirori kana kusina mafuta, kusarudza zvokudya zvishoma zvinogona kuita kuti iwe upedze huwandu hwekoriyori yakazara.
Uyezve, zvimwe zvinogadzirwa zvekudya zvinoderedza mafuta kana makoriyori nekuwedzera zvishandiso zvingasava zvakanaka pakudya kwako . Semuenzaniso, vazhinji vane mafuta-vasina mahwendefa emapareji anoshandiswa nehuga uye mamwe mafuta asina kukodzwa kawaini anogadzirwa nehupamhi yakakura yehusi yehutu.
3 Kutonga Kwekutenga Kuderera Kwekodori Zvokudya
Iwe unofanirwa kurega mafuta-asingasviki kana asingaderedzi zvokudya zvekoriori zvachose here? Iwe zvirokwazvo haufaniri. Asi pane mitemo mitatu yakanakisisa yaunogona kutevera kuti uchengetedze kudya kwako munzira.
- Verenga mavara zvakanyatsonaka. Iva nechokwadi chokuti unoongorora ushumiri hukuru hwezvokudya zvose zvaunotenga uye funga nezvehuwandu hwehutano hwaunogona kudya. Zvadaro sarudza kana iyo yakaderera-koriori kana kudya kwemafuta mashoma ndiyo chisarudzo chakanaka kwauri.
- Chengetedza zvishandiso. Rambai kushambadzira pamberi pezvokudya papepa. Pane kudaro, chengetedza Zvirongwa Zvokudya kuti uone kana zvokudya zvako zvakagwinya. Ona kana hydrogenated oils, high fructose mahira wegorosi kana zvimwe zvinotapira zvakawedzerwa pane zvokudya zvako kuti zvive nehutu kana tambo.
- Tsvagai zvokudya zvinowanzoperera mumafuta uye makoriyori. Zvimwe zvekudya zvakaderera mumakoriri uye zvakaderera mumafuta pasina kushandiswa zvachose. Zvokudya izvi zvinogona kunge zvakakosha pakudya kwako. Muchero mitsva nemiriwo uye nyama yakakomba inopa michina yakawandisa isina mafuta akawanda kana kuti yakawandisa makori. Izvi ndizvo zvokudya zvinokuvadza muviri wako uye kuchengetedza kudya kwako munzira.
Shoko Rinobva
Kusarudza zvakanakisisa zvekudya kwekurasikirwa nekurema kunogona kuva dambudziko rechokwadi. Zvinonzwisisika kuti tinoda kungotenga zvikafu zvine humb-calorie label. Asi kakawanda, zvakanakisisa pasi-koriori zvokudya hazvina kumira zvachose nokuti hazvisi muvharaji kana kushandiswa.
Iva neunyanzvi paunoenda kuchitoro. Ita rondedzero uye utengese muchengeti wechitoro, kuti uwane hutano hushoma-koriori hunoita kuti uwane hunhu hwakanaka uye uwedzere kurasikirwa kwemazivo panguva imwechete.
Sources:
Kunyora uye Kudya. Nhungamiro Yekambani: A Food Labeling Guide (9. Mashoko Okuwedzera A: Tsanangudzo dzeNutrient Content Claims). US Food and Drug Administration. Yakasvika: February 9, 2016. http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064911.htm
A Mutungamiri weHurry Food Labeling Zvinoda Zvimedu, Nyuchi, uye Egg. Dhipatimendi reUS Yakasvika: February 9, 2016. http://www.fsis.usda.gov/shared/PDF/Labeling_Requirements_Guide.pdf