Kodi tingakhale athanzi powerenga zilembo za zakudya? Tiyeni tikambirane izi mwachidule!

Mukapita kusitolo kukagula chakudya kapena chakumwa, kodi mudawonapo kachidutswa kakang'ono kumbuyo kapena mbali yake? Ndicho chimene timachitcha chizindikiro cha chakudya . Chili ngati chizindikiritso cha chakudyacho. Kuphunzira kuchiwerenga kudzakuthandizani kwambiri posankha chakudya chopatsa thanzi chomwe chili choyenera inu ndi banja lanu. Ndiye, tiyeni tiwone momwe tingawerengere zilembozi ndi zomwe tingaphunzire kuchokera kwa iwo?

Nchifukwa chiyani zilembo za chakudya ndizofunikira kwambiri?

Mwachidule, chizindikirochi chimatithandiza kudziwa bwino zakudya zomwe zili mu chakudya. Kudziwa zomwe zili mu chakudya chomwe timadya komanso kuchuluka kwa chakudya chilichonse n'kofunika kwambiri kuti tikhale ndi moyo wathanzi.

M'maiko ambiri, pali malamulo omwe amafuna kuti zakudya zonse zomwe zapakidwa m'mabokosi zikhale ndi chizindikiro ichi. Izi zilinso choncho ku Sri Lanka. Izi makamaka zili ndi gawo lotchedwa "Nutrition Facts" .

Kodi ndi chiyani chomwe chili pa chizindikiro cha "Nutrition Facts"?

Gawoli lili ndi zinthu zofunika kwambiri. Yang'anani:

• Kukula kwa Kutumikira: Ichi ndi kuchuluka komwe kumalimbikitsidwa kudya chakudya ichi nthawi imodzi.
• Ma calories: Iyi ndi gawo la muyeso wa mphamvu. Kuchuluka kwa mphamvu zomwe mumapeza kuchokera ku 'gawo limodzi' la chakudya ichi.
• % Mtengo wa Tsiku ndi Tsiku: Izi zikuwonetsani kuchuluka kwa zakudya zomwe mumadya tsiku ndi tsiku zomwe zimaperekedwa ndi chakudya ichi. Tidzakambirana za izi mtsogolo.
• Kuphatikiza apo, pali tsatanetsatane wokhudza mitundu yambiri ya michere, monga Mafuta, Cholesterol, Ulusi wa Zakudya, Shuga Wowonjezera, ndi Mapuloteni.

Zina zofunika pa chizindikirocho

Kuwonjezera pa "zakudya zambiri," chizindikirocho chimanenanso zinthu zina zingapo:

• Zonena Zamkati: Mwina mwawonapo mawu ngati "ochepa mafuta" kapena "opepuka" olembedwa molimba mtima pa phukusi. Izi si zonena mwachisawawa chabe. Zingathe kupangidwa kokha malinga ndi miyezo yovomerezeka ndi boma.
• Zofuna Zaumoyo: Mwachitsanzo, zofuna monga "Zakudya zochepa mafuta okhuta ndi cholesterol zingathandize kuchepetsa chiopsezo cha matenda a mtima." Izi zimapangidwanso ndi chilolezo cha boma.
• Mndandanda wa Zosakaniza: Izi ndizofunikira kwambiri. Zikulemba zonse zomwe zimagwiritsidwa ntchito popanga chakudya, kuyambira zambiri mpaka zochepa.

Choncho, kuti mukhale ndi thanzi labwino komanso kusankha zakudya mwanzeru, ndikofunikira kuphunzira kuwerenga zilembo izi.

Kodi mawu ena omwe ali pa zilembo za chakudya amatanthauza chiyani?

Opanga chakudya amanena zinthu zosiyanasiyana zokhudza zinthu zawo patsogolo pa phukusi, sichoncho? Palinso malamulo okhudza izi. Tiyeni tiwone tanthauzo la zinthu zingapo zomwe anthu ambiri amanena:

• Kuchepetsa mafuta kapena shuga:Izi zikutanthauza kuti ili ndi mafuta kapena shuga wochepa ndi 25% kuposa chakudya chanthawi zonse chamtundu womwewo.
• Kuwala: Ikalembedwa kuti "kuwala," zikutanthauza kuti ili ndi mafuta ochepera 50%, kapena gawo limodzi mwa magawo atatu (1/3) a ma calories ochepa, kuposa chakudya chokhazikika chamtundu womwewo.
• Zaulere: Mwachitsanzo, "Zopanda shuga", "Zopanda mafuta", "Zopanda gluten". Izi zikutanthauza kuti michereyo imakhala ndi kuchuluka kochepa kwambiri.
• Zathanzi: Kuti tigwiritse ntchito mawu awa, chakudya chiyenera kukhala ndi mafuta ochepa, mafuta okhuta, cholesterol, ndi sodium, komanso chiyenera kukhala ndi michere yofunika kwambiri.
• Zachilengedwe: Ngati ikunena kuti "zachilengedwe," iyenera kukhala ndi zosakaniza zosachepera 95%. Izi zikutanthauza kuti singapangidwe ndi mahomoni okulitsa opangidwa, maantibayotiki, mankhwala ophera tizilombo, sayansi ya zamoyo, zosakaniza zopangidwa, kapena kuwala kwa dzuwa.

Koma kumbukirani chinthu chimodzi. Kungoti chakudya chimalembedwa kuti "chachilengedwe," "chopanda mafuta ambiri," kapena "chachilengedwe," musaganize kuti ndi chopatsa thanzi kapena chopanda ma calories. Nthawi zina mawu awa akhoza kukhala njira zotsatsira malonda. Ndicho chifukwa chake ndikofunikira kuwerenga chizindikiro chonse cha "zakudya".

Kodi ndi chiyani china chomwe mungaphunzire kuchokera ku chizindikiro cha "Nutrition Facts"?

Tiyeni tsopano tiwone bwino zomwe zili pa chizindikiro ichi cha "Zakudya Zopatsa Thanzi".

Kukula kwa Kutumikira ndi Kutumikira pa Chidebe chilichonse

Kukula kwa Kutumikira ndi muyeso wa kuchuluka kwa chakudya chomwe anthu amadya nthawi imodzi. Zambiri zina zonse zokhudzana ndi zakudya zomwe zili pa chizindikirocho zimawerengedwa kutengera 'kukula kwa chakudya' kumeneku.

Tangoganizirani kuti mwagula paketi ya mabisiketi. Pachikwangwanicho pali mawu akuti 'Kukula kwa Kutumikira: Ma cookies awiri'. Choncho ngati mudya mabisiketi anayi, amenewo ndi magawo awiri. Ndiye muyenera kuchulukitsa zakudya zonse zomwe zili pa chikwangwanicho (monga ma calories, mafuta, shuga) ndi awiri. Mwamva?

Mukayang'ana kuchuluka kwa magawo pa chidebe chilichonse chomwe chili pa phukusi, mutha kudziwa kuchuluka kwa magawo omwe ali mu phukusi lonse.

Ma calories

Kalori ndi gawo la mphamvu. Matupi athu amapeza mphamvu kuchokera ku chakudya chomwe timadya. Chiwerengero cha ma calories omwe ali pa chizindikirocho chimakuuzani kuchuluka kwa mphamvu zomwe mumapeza kuchokera ku 'gawo limodzi' limenelo. Chiwerengero cha ma calories omwe mumafunikira patsiku chimasiyana malinga ndi zinthu monga zaka, kulemera, jenda, ndi kuchuluka kwa zochita.

Peresenti ya Mtengo wa Tsiku ndi Tsiku (% Mtengo wa Tsiku ndi Tsiku)

Ichi ndi chinthu chothandiza kwambiri. Chimakuthandizani kuona ngati chakudya chili ndi michere yambiri kapena yochepa kwambiri .

• Ngati michere ilipo pa 5% kapena kuchepera , inganenedwe kuti ilibe michere yokwanira .
• Ngati michere ili pakati pa 10% ndi 19% , tinganene kuti ndi gwero labwino la michereyo.
• Ngati pali michere ya 20% kapena kuposerapo , tinganene kuti ili ndi michere yambiri .

Mtengo wa `% wa tsiku ndi tsiku` nthawi zambiri umawerengedwa kwa munthu wamba amene amadya ma calories 2000 patsiku. Komabe, kuchuluka kwa ma calories ndi zakudya zofunika, makamaka kwa ana, kumasiyana malinga ndi zaka zawo, kulemera kwawo, jenda lawo, komanso kuchuluka kwa zochita zawo. Mutha kuphunzira zambiri za izi kuchokera kwa katswiri wa zakudya kapena dokotala.

Mafuta Onse

Izi zikutanthauza kuchuluka kwa mafuta mu 'gawo' la chakudya. Kudya mafuta ambiri kungayambitse mavuto azaumoyo. Komabe, matupi athu amafunika mafuta enaake tsiku lililonse.

Mafuta ndi gwero lofunika kwambiri la mphamvu. Galamu imodzi ya mafuta ili ndi mphamvu yowirikiza kawiri kuposa galamu imodzi ya chakudya kapena mapuloteni. Mafuta amatetezanso khungu, mafupa, ndi ziwalo zamkati, ndipo amathandiza thupi kuyamwa ndi kusunga mavitamini ena, monga mavitamini A, D, E, ndi K.

Mafuta Okhuta ndi Mafuta Osasinthika

Awiriwa ndi omwe timawatcha "mafuta oipa" chifukwa amawonjezera kuchuluka kwa cholesterol m'magazi ndikuwonjezera chiopsezo cha matenda amtima.

Zakudya zochepera 10% za mwana patsiku ziyenera kuchokera ku mafuta okhuta. Mafuta osinthidwa ayenera kudyedwa pang'ono momwe angathere (ochepera 1% ya zakudya zonse).

Mafuta Osakhuta

Malembo ena amalembanso izi ngati "mafuta onse." Izi zimatchedwa "mafuta abwino" chifukwa sizikweza kuchuluka kwa cholesterol monga mafuta okhuta. Mafuta ambiri omwe timadya ayenera kuchokera ku mafuta osakhuta awa.

Cholesterol

Cholesterol ndi yofunika kwambiri popanga maselo athanzi komanso kupanga vitamini D ndi mahomoni ena. Komabe, kuchuluka kwa cholesterol m'magazi kukachuluka, kumatha kukhala vuto. Izi zitha kuwonjezera chiopsezo cha matenda a mtima kapena sitiroko mtsogolo.

Sodium

Sodium ndi gawo la mchere. Ndikofunikira kuti thupi likhale ndi madzi okwanira. Komabe, kuchuluka kwake kungayambitse kuthamanga kwa magazi. Zakudya zambiri mwachibadwa zimakhala ndi sodium yochepa. Komabe, zakudya zokonzedwa zimatha kukhala ndi sodium yambiri.

Chakudya Chonse

Chakudya ndi gwero lofunika kwambiri la mphamvu. Pamodzi ndi "chakudya chonse," zilembo za zakudya zimalembanso ulusi wazakudya, shuga wonse, ndi shuga wowonjezera.

Ulusi wa Zakudya

Ulusi wa zakudya ulibe ma calories. Koma ndi gawo lofunika kwambiri pa zakudya zabwino. Ulusi wa zakudya umakuthandizani kumva kukhuta komanso umathandiza kupewa kudzimbidwa. Zakudya zokhala ndi ulusi wambiri zimanenedwa kuti zimachepetsa cholesterol ndikuchepetsa chiopsezo cha khansa ya m'matumbo.

Shuga

Zakudya zina, monga zipatso ndi mkaka, zimakhala ndi shuga mwachibadwa. Komabe, zinthu monga maswiti, tofi, chokoleti, ndi zakumwa zimakhala ndi shuga wowonjezera . Shuga wowonjezerawu amangowonjezera ma calories ndipo sapereka michere yofunika.

Malinga ndi malangizo aposachedwa azakudya, zopatsa mphamvu zochepa kuposa 10% za tsiku lililonse ziyenera kuchokera ku shuga wowonjezera. Kwa munthu amene amadya zakudya zopatsa mphamvu zokwana ma calories 2,000, izi zikutanthauza kuti shuga wowonjezera amafika magalamu 50 patsiku.

Mapuloteni

Mapuloteni ndi chinthu chochuluka kwambiri m'thupi lathu - kuyambira minofu mpaka khungu, ziwalo, minofu, ndi chitetezo chamthupi. Ngati thupi silipeza chakudya chokwanira kapena mafuta, lingagwiritse ntchito mapuloteni kuti likhale ndi mphamvu.

Mavitamini ndi Mchere

Mavitamini ndi michere ina yofunika iyeneranso kulembedwa pa chizindikiro cha "Zakudya Zopatsa Thanzi". Nazi zina mwa izo:

• Vitamini D: Amafunika kuyamwa calcium kuti amange mafupa olimba. Vitamini D imathandizanso pa thanzi la mtima komanso kulimbana ndi matenda.
• Calcium: Yofunika kwambiri pa mafupa olimba. Imathandiza mitsempha ndi minofu kugwira ntchito bwino komanso mtima umakhala wathanzi.
• Iron: Imathandiza thupi kupanga maselo ofiira a magazi abwino. Kusowa kwa iron kungayambitse kuchepa kwa magazi m'thupi.
• Potaziyamu: Monga sodium, ndi yofunika kwambiri pakukhala ndi madzi okwanira bwino. Imathandizanso kuchepetsa kuthamanga kwa magazi.

Kuwerenga zilembo za anthu omwe ali ndi ziwengo

Ngati wina m'banja mwanu ali ndi vuto la zakudya, ndikofunikira kwambiri kuwerenga mndandanda wa zosakaniza .

Opanga chakudya ayenera kulemba zosakaniza zomwe zili muzinthu zawo motsatira dongosolo kuyambira pamwamba mpaka pansi. Komanso, ngati chakudyacho chili ndi zinthu zomwe zimayambitsa ziwengo pa chakudya, ayenera kuzilemba momveka bwino pa chizindikirocho. Zitsanzo ndi izi: Mtedza, Mtedza wa Mitengo, Mkaka, Mazira, Nsomba, Nsomba Zolimba, Soya, Sesame, ndi Tirigu.

Nthawi zina, zimakhala zosavuta kudziwa zakudya zomwe zili bwino poyang'ana mndandanda wa zosakaniza. Komabe, zinthu zina zomwe zimayambitsa ziwengo zingakhale pamndandanda womwe uli pansi pa mayina omwe sitikudziwa. Ngati mwana wanu ali ndi ziwengo za chakudya, katswiri wa zakudya angakuthandizeni kumvetsetsa zakudya zomwe muyenera kupewa, komanso zosakaniza zobisika zomwe muyenera kuyang'anira.

Zinthu zofunika kwambiri zomwe tiyenera kukumbukira (Uthenga Wopita Nawo Kunyumba)

Chabwino, takambirana zambiri zokhudza kuwerenga zilembo za zakudya. Pomaliza, nazi zinthu zingapo zomwe muyenera kukumbukira:

• Nthawi zonse werengani chizindikirocho: Mukagula chakudya chilichonse chopakidwa m'sitolo, khalani ndi chizolowezi choyang'ana chizindikirocho. Ndi ndalama zambiri pa thanzi lanu.
• Samalani ndi "kukula kwa chakudya": Musaiwale kuti zakudya zimasintha malinga ndi kuchuluka kwa chakudya chomwe mumadya.
• Pezani thandizo ndi `% Daily Value`: Gwiritsani ntchito izi kuti mudziwe ngati chakudya chili ndi michere yochepa, gwero labwino, kapena chochuluka kwambiri.
• Samalani ndi shuga, mchere, ndi mafuta oipa: Yesetsani kuchepetsa shuga wowonjezera, sodium, mafuta okhuta, ndi mafuta osinthika momwe mungathere.
• Idyani ulusi wambiri, mavitamini, ndi mchere: Sankhani zakudya zomwe zili ndi ulusi wambiri m'zakudya.
• Samalani kwambiri ndi ziwengo: Ngati muli ndi ziwengo, werengani mndandanda wa zosakaniza mosamala.

Ngati mutakhala ndi chizolowezi chowerenga zilembo za zakudya mwanjira imeneyi, kusankha zakudya zopatsa thanzi zomwe zili zoyenera kwa inu ndi banja lanu sikovuta monga momwe mungaganizire. Patapita kanthawi, mudzazolowera!

Kotero, nthawi ina mukapita kusitolo, kumbukirani zinthu izi ndipo tengani chizindikiro cha zakudya. Mudzaona nokha momwe zimathandizira!

Zolemba za zakudya , zambiri za zakudya, chakudya chopatsa thanzi, ma calories, shuga, mafuta, Sri Lanka