Ffenna bwe tugenda mu dduuka oba mu supamaketi, tugula ebintu eby’enjawulo nga obupapula bwa bisikiiti, obupapula bw’amata, ebikopo bya yogati, n’ebirala Oteekwa okuba nga okirabye nti kumpi buli packet erina amawulire agawandiikiddwa mu kabokisi akatono emabega. Kitera okugamba nti ' ensonga
z'endya '. Naye bwe tulaba ebigambo n’ennamba eziriko, oluusi tetusobola kutegeera bino kye biruwa. Eno y’ensonga lwaki, leero tugenda kwogera ku makulu amang’angu ag’ebigambo bino ebisinga obukulu ku biwandiiko by’emmere. Kino bw’oba okimanyi bulungi, kijja kukuyamba nnyo mu kulonda ekintu ekisinga okutuukana n’obulamu bwo.
Ka tusooke tulabe kalori n’obunene bw’okugabula bye biruwa.
Kino kye kintu abantu abasinga kye basooka okutunuulira. Naye era wano abantu bangi we balimbibwa.
- Kalori : Mu ngeri ennyangu, kalori ye yuniti y’amaanyi. Calories ze maanyi emibiri gyaffe ge gifuna okuva mu mmere gye tulya. Emibiri gyaffe girina kalori ezimu ze zeetaaga buli lunaku. Singa tulya ekisukka ku ekyo, amaanyi ago ag’enjawulo gaterekebwa ng’amasavu , ekiviirako okugejja.
- Serving Size : Kino kye kitundu ekisinga obukulu era ekitegeerwa obubi. Buli kintu ekiri ku lupapula lw’emmere, gamba nga kalori n’amasavu, biwandiikibwa buli kimu . Teebereza nti wagula akapakiti akatono aka bisikiiti. Ku lupapula luyinza okuwandiika nti "Serving Size: 4 biscuits" ne "Calories: 150". Kino kitegeeza nti bw’olya bisikiiti 4, ojja kufuna kalori 150. Naye singa mu packet eyo mulimu bisikiiti 12, singa olya packet yonna, ojja kufuna 150 x 3 = 450 calories! N’olwekyo, kyetaagisa okukebera ‘servings’ mmeka nga packet yonna erina.
Ebirungo ebikulu ebirimu ebiriisa: ebirungo ebiyitibwa carbohydrates, amasavu ne ssukaali
Kati katutunuulire ebitundu ebirala ebikulu eby’akabonero.
Ebirungo ebiyitibwa carbohydrate
Ebirungo ebiyitibwa carbohydrates bye bisinga okutuwa amaanyi mu mibiri gyaffe. Zisangibwa mu mmere ng’omugaati, omuceere, pasta, amatooke, enva endiirwa, n’ebibala. Ekitundu kya `Total Carbohydrate` ku lupapula kiraga omuwendo gwonna ogwa carbohydrates mu kitundu kimu.
- Dietary Fiber: Kino kye kitundu ky’emmere y’ebimera emibiri gyaffe gye gitasobola kugaaya. Naye kirina emigaso mingi. Kikuleetera okuwulira ng’ojjudde, .Aziyiza okuziyira era ayamba okukendeeza ku kolesterol mu musaayi . Kirungi eri obulamu okufuna waakiri gram 25-38 eza fiber buli lunaku. Singa emmere ebaamu ebiwuziwuzi ebisukka mu gram 5, eyinza okutwalibwa ng’emmere erimu ebiwuziwuzi bingi .
- Ssukaali: Ekitundu kino ku lupapula kiraga obungi bwa ssukaali mu mmere. Kino kiyinza okuzingiramu ssukaali ow’obutonde (nga fructose mu bibala ne lactose mu mata) ne ssukaali ayongerwako . Ssukaali ayongerwako bye tusaanidde okusinga okweraliikirira. Siropu wa kasooli alimu ekirungo kya fructose ekinene (HFCS) kye kimu ku biwoomerera eby’obutonde ebikozesebwa mu mmere zino.
Obunene
Wadde abantu bangi batya ekigambo amasavu, mu butuufu amasavu geetaagisa nnyo mu mibiri gyaffe. Twetaaga amasavu okukola obusimu n’okuzimba obutoffaali. Naye ekikulu kye
kika ky’amasavu kye tulya. Kino ka twongere okukinnyonnyola n’emmeeza eri wansi.
| Ekika ky’amasavu | Ennyonnyola n’ebyokulabirako | Enkosa ku bulamu |
|---|
| Amasavu amalungi (Amasavu agatali manywevu) . | Amasavu agatali gamu: Gasangibwa mu ovakedo, amafuta g’ezzeyituuni, entangawuuzi n’amanda. Amasavu Amangi: Gasangibwa mu mafuta ga saluuni, entangawuuzi n’amafuta ga soya. Zino ziwa asidi z’amasavu ezikulu nga omega-3 ne omega-6. | Kya mugaso. Akendeeza ku kolesterol omubi (LDL) n’okukendeeza ku bulabe bw’okufuna endwadde z’omutima. |
| Amasavu amabi (Saturated Fat) . | Esangibwa mu biva mu bisolo (ennyama, amata, butto, kkeeki) n’amafuta ga muwogo n’amafuta g’enkindu. Kiba kigumu ku bbugumu erya bulijjo. | Tebirina bulamu bulungi. Singa alya ekisusse, asobola okwongera ku kolesterol omubi n’okwongera ku bulabe bw’okulwala omutima. Weegendereze obutalya bitundu bisukka mu 5%-10% ku kalori zo zonna eza buli lunaku okuva mu bino. |
| Amasavu amabi ennyo (Trans Fat) . | Ekika ky’amasavu agakolebwa mu ngeri ey’ekikugu. Bino bikolebwa nga amafuta g’enva endiirwa ag’amazzi gafuuliddwa haidrojeni okukola margarine omugumu n’okufunza. | Kya bulabe nnyo. Ayongera ku kolesterol omubi (LDL), akendeeza ku kolesterol omulungi (HDL), era ayongera nnyo ku bulabe bw’okulwala omutima. Weewale emmere erimu bino buli lwe kiba kisoboka. Ne bwe kiba nti ku lupapula lugamba nti 0g, kebera ku lukalala lw’ebirungo oba ‘partially hydrogenated oil’. |
Ebintu by’olina okufaayo ennyo: Cholesterol ne sodium
Kolesterol wa kolesterol
Kolesterol asinga gwe twetaaga akolebwa mu mibiri gyaffe. Wabula era tufuna kolesterol okuva mu mmere y’ebisolo gye tulya (ennyama, obukuta bw’amagi, ebiva mu mata). Kino kikulu abantu abalina kolesterol omungi mu musaayi okukimanya.
Sodiyamu
Sodium munnyo gwokka. Wadde nga kyetaagisa nnyo mu kukola emirimu gy’obusimu n’ebinywa, bangi ku ffe tulya omunnyo mungi nnyo okusinga bwe twetaaga. Emmere erongooseddwa, emmere ey’omu mikebe n’ebikuta eby’amangu naddala birimu sodium mungi.
Omuntu omukulu omulamu obulungi alina okulya sodium atasukka miligiraamu 2,300 (nga ekijiiko ky’omunnyo) buli lunaku. Abantu abalina puleesa , ssukaali , oba obulwadde bw’ekibumba balina okukoma ku miligiraamu 1,500 buli lunaku. Buuza omusawo wo okumanya ebisingawo.
Ebigambo ebirala ebikulu ku lupapula
- % Omuwendo gwa buli lunaku: Kino kitutegeeza ebiriisa omuntu alya kalori 2000 olunaku yandifunye okuva mu mmere eyo emu. Kino kituwa endowooza ku ngeri emmere gy’erina ebiriisa.
- 5% oba wansi: Ekiriisa kiri mu bungi butono . (Okugeza, ku bintu nga Saturated Fat ne Sodium, %DV gy’ekoma okuba wansi, gy’ekoma okubeera ennungi).
- 20% oba okusingawo: Ekiriisa kiri mu bungi (bungi). (Okugeza, omuwendo gwa %DV gye gukoma okuba waggulu ku bintu nga Fiber, Vitamin D, Calcium, gye gukoma okuba omulungi).
- Enriched (ezijjuza ebiriisa):Kino kitegeeza enkola y’okuggya ebiriisa mu mmere n’oluvannyuma n’obiddamu okubiteekamu Okugeza eŋŋaano bw’efuulibwa obuwunga bw’omugaati, vitamiini B ziggyibwamu. Obuwunga bw’omugaati ‘enriched’ bulina vitamiini ezo ezizzeemu okugattibwamu.
- Fortified: Kino kitegeeza okugattako ebiriisa mu mmere eyali tebiri mu mmere mu kusooka. Okugeza okugatta vitamiini D mu mata. Vitamiini D ayamba omubiri okunyiga kalisiyamu ali mu mata.
- Monosodium Glutamate (MSG): Kino kirungo ekiwooma. Era tugiyita ‘Ajinomoto’. Wadde ng'abantu abamu bayinza okufuna alergy etali ya maanyi nga banywa kino, ekitongole kya FDA kikitegedde nti "okutwalira awamu tekirina bulabe" mu bungi obutera okukozesebwa.
Obubaka Obutwala Awaka
- Kebera Sayizi y’Okugabula: Nga tonnatunuulira nnamba eri ku lupapula, kakasa nti ya kugabula kimu oba ekipapula kyonna.
- Weegendereze ssukaali n’omunnyo: Londa emmere erimu ssukaali omutono ne sodium. Singa ssukaali asooka kuwandiikibwa mu lukalala lw’ebirungo, kkomo ku mmere eyo.
- Londa amasavu amalungi, kendeeza ku masavu amabi: Londa emmere erimu amasavu amalungi nga monounsaturated ne polyunsaturated. Weewale emmere erimu amasavu amangi n’okusingira ddala amasavu aga ‘trans fats’ nga bwe kisoboka.
- Lya ebiwuziwuzi bingi: Mu mmere yo ssaamu emmere erimu ebiwuziwuzi ng’emmere ey’empeke, ebibala n’enva endiirwa.
- Funa obuyambi okuva mu % Daily Value: Bwe kiba wansi wa 5%, kiba kitono mu kiriisa ekyo. Bwe kiba nga kisukka ebitundu 20%, kirimu ekiriisa ekyo kinene. Kino kyanguyira okulonda ekirungi n’ekibi.
- Bw’oba obuusabuusa: Bw’oba weetaaga okufuga emmere olw’engeri gy’olya oba embeera y’obujjanjabi, yogerako n’omusawo wo ofune amagezi amatuufu.
Ebikwata ku ndya, akabonero k’emmere, kalori, amasavu, kaboni, sodium, ssukaali, ebikwata ku mmere, akabonero k’emmere, kalori, amasavu, ssukaali, sodium, okulya obulungi
💬 Comments (0)
Tewali bigambo biwandiikiddwa n'okutuusa kati. Yongera wano comment yo omulundi ogusoose.
Yongera ku comment yo