Nyora mabhii ezvokudya nokukurumidza kuti uwane chokwadi chinokosha
Kana uri kuedza kudya zvakanaka, iyo yerikisi yekudya inova chikonzero chekushandisa-chinoshandiswa pakuita zvirongwa zvekudya zviri nani. Kana ukangodzidza kukurumidzira kuverenga Nutrition Facts label yeinonyanya kukosha, iwe uchakwanisa kutengesa nekukurumidza, kudya zviri nani , uye kana chiri chinangwa chekuderedza uremu nekuwedzera nyore .
Sezvaunoverenga kuburikidza nemutungamiri uyu chengetedza mupfungwa kuti Nutrition Facts inoshandura zvinoshandurwa kubva panguva nenguva. Izwi rauri kuona muchitoro nhasi richave riri kuchinja mumakore anotevera kuratidza hutsva hutano hutungamiri hunosimbiswa neU.S. Food and Drug Administration (FDA). Izvo zvisikwa zvitsva zvinosanganisira mabhii makuru e "Calories," "Kushumira ukuru," uye "Kushumira pamudziyo wega." Kuchinja uku kuchakubatsira iwe kuwana zvakakosha zvikuru kurasika kurasikirwa.
Saka iwe uchaona rini kuchinja? Iwe unogona kuona vamwe vakatotanga. Vamwe vadziki vezvokudya vatove vachibatanidza zvinyorwa mumakiti avo emiti. Asi mitemo yakawanda yeDFA inoratidza kuti kuchinja kunofanira kunge kuripo nekusvika mazuva kubva musi waJanuary 1, 2020, kusvikira paJanuary 1, 2021, zvichienderana nekukura kwekambani yekudya.
Mifananidzo iyo yose iyi inoratidzira muenzaniso wekare yekare yekuraira kwekudya kune kuruboshwe uye muenzaniso weiyo mutsva yakarurama kurudyi, saka pasinei nokuti iwe shanduro ipi yaunowana pane pape iwe uchaziva kuverenga mavara ezvokudya zvakanaka .
Serving Size
Chikamu chekutonga chakakosha pakugadzirisa uremu hwako. Kuverenga makoriyori zvakarurama, zvakare. Saka zvakakosha kuti uongorore hukuru hunoshandiswa pahuturo hwekudya nokuti huchakubatsira kudya zvikamu zvakarurama uye kuverenga nhamba yakarurama yemakoriri aunodya zuva rimwe nerimwe.
- Shandisa "Kushumira Kukura" kuti utarisire zvikamu. Ukuru hwekushandira pahomwe haisi yezvokudya zvaunofanira kudya. Icho chiyero chezvokudya izvo zvinowanzodya zvinodya zvinoshandiswa panguva imwechete yekudya chiitiko. Saka haufaniri kushandisa nhamba iyi kuti usarudze kuti zvokudya zvakadini . Pane kudaro, shandisa nhamba iyi chete kuti uone kuti ingani makorikori ari mune imwe nguva yekushandira kwezvokudya. Kuti uwane kuti yakawanda yei, idzo mutungamiri wangu kururamisa zvikamu .
- Shandisa "Kushumira Kukura" kuverenga makoriyori zvakanaka. Kana ukashandisa chirongwa chekutevera koriori iwe unopinda zvokudya uye zvokudya zvinowanikwa muzvinyorwa zvezuva nezuva zvekudya kuti uverenge marori uye uchengetedze kudya kwako. Zvizhinji zvemashumiro aya anoshandisa "Kushandira usayizi" sechikwata chakanaka. Iva nechokwadi chokuti iwe unoshandura chikamu kana chikamu chako chikamu chakasiyana nekushamba kwehuwandu hwakarongwa.
Calories
Hazvina mhosva kuti urongwa hwekudya hupi huri kutevera, makorikori ane basa . Zvechokwadi, kudya kudya makorikori (zvokudya zvinowedzera kuwedzerwa) unenge uine nguva iri nyore kutarisa uremu hwako. Asi zvakakoshawo kuti udye nhamba yakarurama yemakoriro zuva rega rega .
Paunenge uchiverenga mabhii ekudya zvinodyiwa paresitorendi, chengeta kalori yekuti uone kuti ingani iwe uchawana kana iwe uchidya chikamu chezvokudya izvo zvaunowanzodya. Zvadaro oenzanisa marongerwo akasiyana uye zvigadzirwa kuti uone kana iwe unogona kuita sarudzo yakanakisisa.
Fat uye Cholesterol
Kudya mafuta ane utano kwakanaka mumuviri wako uye kuchakubatsira kuti urambe wakagutsikana zuva rese. Asi mafuta azere makoriyori kuitira kuti iwe unoda kusarudza mafuta ako nekunyatsonaka uye uidye zvishoma.
Paunenge uchiverenga mabhii ezvokudya, tanga woongorora huwandu hwemafuta gamu (mitsvuku yakatsvuka) inopiwa nechikafu. Zvadaro tarisa nhamba pasi apa (yellow arrows) kuti uwane mamwe mashoko.
- Saturated fat. Kunyange zvazvo kune humwe uchapupu huripo hunobuda hunoti mafuta akazara angasave akaipa kune miviri yedu sezvataifunga, nyanzvi dzakawanda dzinoramba dzichikurudzira kuti udye mafuta mashoma ane mafuta uye mafuta akawanda anowedzera mafuta kana kuti mafuta akachengetwa kuti ave nehutano hwakanaka. Zvakanakisisa kusarudza zvokudya zvine nhamba yakaderera yakanyorwa apa.
- Trans fat. Nyanzvi dzinobvumirana kuti mafuta anotengesa haana kunaka mumuviri wako. Edza kusarudza zvikafu zvine mafuta mashoma ekutengesa sezvinobvira.
- Cholesterol. Chiremba wako angave akakuudza kuti uderedze kudya kwako cholesterol kudya. Kana zvakadaro, nhamba iyi inokosha kwauri. Uye kunyange zvazvo zvakanaka kuti udye mazai uye mamwe maitiro ekudya cholesterol, nyanzvi dzakawanda dzinobvumirana kuti kuchengetedza maziso ako kunokosha.
Carbohydrates
Kunyangwe iwe uri kuverenga carbs, kusarudza mishonga yakanaka yemakhahydrates inokosha kuti uve nehutano hwakanaka. Chirairo chekudya chingakubatsira iwe kuita zvisarudzo zviri nani pamusoro pezvokudya zvingasarudzwa. Asi iwe unoda kutarisa pasi pe "Carbohydrate" rondedzero kuti uwane ruzivo rwaunoda.
Chengetedza nhamba idzi kuti usarudze zvakanaka mahydrohydrates zvekudya kwako.
- Dietary fiber. Fiber ishamwari yako . Iwe uchanzwa wakakwana kwenguva yakareba kana ukasarudza kudya kune zvakawanda zvinodya fiber . Kana iwe ukakwanisa kusarudza zvokudya zvine nhamba yakakwirira munharaunda ino, unogona kuva nenguva yakaoma yakanamatira kudya kwako . Zvokudya zvakakanyiwa zvine mbeu yakazara kana miriwo yakafanana sipinashi inowanzova yakanaka kubva kune fiber. Zvimwe zvekudya zvinopawo fiber yakawedzerwa iyo inogona kubatsira kune vamwe vanodya utano.
- Sugars. Zvakanaka kuti utarise ushuga hwako kana uchida kusvika nekuchengetedza uremu hwakanaka, saka iwe unoda kutarisa nhamba iyi uye sarudza zvokudya zvine shuga shoma. Asi hazvisi zvese zvekudya-shuga zvakafanana. Iyo itsva Nutrition Facts label inoita kuti zvive nyore kusarudza kudya kwakanaka neshuga. Pamusoro pewaini itsva, uchaona mazita e "Total Sugars" uye " Added Sugars ." Edza kusarudza kudya neavo vashomanana "Added Sugars." Zvokudya nezvimwe zvinokonzerwa neshuga zvinopa makoriki asina chinhu anogona kukuwedzera koriori yako yezuva nezuva uye kupa zvokudya zvishoma.
Protein
Puroteni chimwe chikamu chakakosha pakuchengetedza misi mizhinji. Paunosarudza zvokudya paresitorendi uverenge mabhii ezvokudya uye edza kusarudza zvimwe zvokudya zvinopa protein. Zvigadzirwa zvemhuka zvakashata uye zvigadzirwa zvemakungwa zvakaderera zvine mienzaniso yakanaka.
Asi kana iwe uchitarisa chirairo chekudya kweprotheni, shandisa mafuta gmita kuti nhamba yacho isanyanya kukwirira. Zvizhinji zveproteine-richine zvokudya zvakanyanyawo mumafuta akazara uye zvimwe zvekudya muhairi yehairi zvine unhealthy trans fat.
Vitamine neMaminari
Kana iri kuuya kune sodium, nyanzvi dzakawanda dzinokurudzira kuti vanodya vane utano vanochengetedza saridhi yavo pasi pemamiriyoni 2,300 pazuva . Kana iwe uchiziva nezvekudya kwako kwekutarisira humwe hutano hwehutano hunoreva mazano akakodzera.
Nhamba dzacho dzakanyorwa pasi pegomba rakadzika dema dzinokupa ruzivo rwakakosha pamusoro pemikirututori ine utano mukudya kwako, zvakare. Kana ukasarudza kudya izvo zvinovaka muviri, zvichava nyore kwauri kuvaka muviri wakasimba, wakakodzera. Munyika yakakwana, dieters inosarudza zvokudya zvakaderera mumakori uye zvakakosha mune zvinovaka.
Percent Value Daily
Iwe unogona kutarisa nhamba dziri pasi pe "pfumbamwe kukosha kwezuva nezuva." Asi nhamba idzi dzinokuudza kuti muchero wakakura unobatsira sei kudya kwako kwezuva nezuva kana iwe ukadya 2 000 makoriori pazuva. Kana iwe uchidya zvishoma kupfuura 2000 makorikori pazuva, ipapo mapurocenti akanyorwa munharaunda ino haazove yakarurama kwauri.
Kakawanda, chikamu chezuva rose chinokosha chinogona kukurumidza kukubatsira kuti ugare kana zvokudya zvisina kukwirira kana zvishoma mune imwe muviri. Kazhinji, chikamu chezuva nezuva chinokosha che5% kana kuti zvishoma kudarika kuti zvokudya zvakaderera mumutsetse iwoyo uye kukosha kwemazana makumi maviri kana kupfuura zvinoreva kuti zvokudya zvakakwirira mumunyanzvi.
Ichi chinyorwa chinobudiswa muzuva redu re30 rinogona kudzivirira Checklist neAmerican Institute for Cancer Research. Tora kopi yako yakasununguka kuti udzidze nzira dzakawanda dzekudya dzakanaka, kuwana zvakanyanya, uye kudzivirira kenza.