Mashoko okuti 'chikamu' uye 'kushumira' akafanana uye vanhu vanowanzoshandisa mazwi aya zvakasiyana, asi zvikamu uye kushandiswa hazvisi nguva dzose zvakaenzana. Uye izvo zvinokosha kana iwe uri kutarisa yako calori kudya uye kuverenga mabhii ekudya.
Rega nditsanangure:
Chikamu chimwe chezvokudya zvakasarudzwa zvaunosarudza kuisa pahota yako apo kushandira chikamu chinokurudzirwa chezvokudya zvinobva pane utano uye mishonga yezvokudya zvakadai seUnited States Dhipatimendi Rezvokudya yeChoiceMyPlate.gov.
Kuvhiringidza zvikamu uye kushandiswa kunogona kukonzera kuvhiringidzika kunotungamirira pakudya makorikiti akawandisa, kunyanya kana iwe uchidya zvokudya -dense zvokudya uye yakakwirira-calorie kudya .
Heino muenzaniso. Maererano neDhipatimendi Rezvekurima, imwe inoshandiswa kubva kuzviyo uye yezviyo yeboka inokwana imwe chete. Izvozvo hazvisi zvakawanda. Chimwe chega rega rakabikwa chena inenge imwe hafu yekapu. Chikamu chemupunga waunoisa pahota yako chinogona kuva chakakura zvikuru, saka iwe unogona kufunga kuti uri kungodya imwe kushumira yerisi apo iwe uri kunyanya kudya vaviri kana vatatu. Izvi zvinokosha nokuti imwe hafu-mukombe wejunga inowedzera makirogiramu zana kune kudya kwako, saka iwe unogona kufunga kuti uri kungodya kudya makorikori zana, asi muchokwadi, uri kudya 200 kana 300. Unogona kuona kuti makori anokwanisa kuwedzera sei nokukurumidza.
Kudzora Chikamu Chekutonga
Iva neruzivo nekushandira hukuru hwezvokudya zvaunodya zuva nezuva. Zvokudya zvakaiswa pasi nguva dzose zvinoratidza hukuru hwekushandira ruzivo pamusoro peNutrient Facts mavara, kazhinji paununice kana mune zviyero zvekikani zvakafanana.
Iwe unogonawo kushandisa ganda risina mari, pamwe chete nemikombe mishoma yekuenzanisa uye zviyero zvekuyera kuti uenzanise zvikamu zvako zvezvokudya kumba kusvikira unonzwa wakasununguka uchifungidzira kushumira masimba asina ivo.
Zvokudya zvakafanana nezvikafu nemichero itsva zvingasave nezvinyorwa Zvinyorwa zvinyorwa, naizvozvo unoda kuziva kuti kushumira kwechikafu, huku, kana hove kazhinji inowanikwa maounces matatu (anenge akaenzana nekambani yemakadhi).
Imwe kushanda yemichero kana yemiriwo inowanzowanikwa chimwe chezvibereko; imwe kapu yakakanyiwa kana michero yakakanyiwa kana yemiriwo; kana 3/4 kapu yemusi.
Kushanda kwechizi chimwe chikamu chimwe nechikamu chehafu, iyo yakaenzana nekaviri yedayisi.
Kana ukangosununguka nokunzwisiswa kushumira hukuru, unogona kushandisa ruzivo urwu kuti uone makori ako zvakarurama munyaya yezvokudya kana pane imwe nzvimbo yekudya .
Mazano ekuraira zvikamu zvako zvemugove .
- Kana iwe uchidya paresitorendi, bvunza chigadziko uye utore hafu yeimba yako yekudya, kana kupatsanidza kudya kwako newaunodya naye.
- Kana uchida kunwa panguva yaunotarisa terevhizheni , shandisa imwe kushanda yemuchina wako - usatora bhegi rose rezviputi newe iwe muimba yako yeTV.
- Shingairira kudya kwemahwendefa, pane mararamiro emhuri (kushumira ndiro patafura). Iwe unenge uchinge uchinge uchinge waedzwa kuti uise mutambo wechipiri kana usina kunaka pamberi pako.
- Tanga kudya kwako nechingwa chakajeka kana kuti saridhi yakasvibirira kuti unyatsoita nzara yako zvishoma kuitira kuti iwe hausi wekudya zvakanyanya.
Kana kuchera makoriyumu kunokusiya iwe uchinzwa nzara, wedzera zvimwe zvinoshandiswa zvezvimiti-mashizha akaoma semakaroti, mahairi vemavara uye celery panzvimbo yepamusoro yekoriori yakasara.
Sources:
United States Centers for Disease Control and Prevention. "Zvaungaita Kuti Usapinda Chikamu Chekuita Zvipfeko Zvinobatsira Kutarisira Kurema Kwako." Yakasvika musi waMarch 19, 2016. Yakapedzwa musi waAgasti 18, 2015. http://www.cdc.gov/healthyweight/healthy_eating/portion_size.html.
United States Dhipatimendi Rezvekurima. "Sarudza Bhuku Rangu." Yakasvika musi waMarch 19, 2016. http://www.choosemyplate.gov/.