Mukapita ku supermarket, kodi mumaonapo ma phukusi a chakudya n’kumadzifunsa kuti amatanthauza chiyani? Mukawona mawu monga "mafuta ochepa", "opanda shuga", "organic" kodi mumadzifunsa kuti amatanthauza chiyani? Chofunika kwambiri ndikudziwa tanthauzo lake ndikusankha labwino kwambiri pa thanzi lanu. Musadandaule, tiyeni tikambirane izi mosavuta, ngati kuti mukulankhula ndi mnzanu.
Bokosi limene lili kumbuyo kwa paketi... ndani ali mmenemo?
Mukagula chinthu kusitolo, khalani ndi chizolowezi chowerenga bokosi la Nutrition Facts lomwe lili kumbuyo. Mukayang'anitsitsa, mungaphunzire zambiri kuchokera pamenepo.
- Zosakaniza: Mndandandawu umapangidwa potengera kulemera. Izi zikutanthauza kuti zosakaniza zomwe zili zambiri ndizoyamba kulembedwa . Mwachitsanzo, ngati mukugula buledi wa tirigu wonse, chosakaniza choyamba pamndandandacho chiyenera kukhala "ufa wa tirigu wonse." Ngati zinthu monga shuga ndi mchere zayamba kulembedwa, zikutanthauza kuti zili mu zosakaniza zambiri zomwe zili muzakudya.
- Kukula kwa chakudya: Izi ndizofunikira kwambiri. Izi zikutanthauza kuchuluka kwa chakudya chomwe munthu amadya nthawi imodzi. Nthawi zina, phukusi limodzi limatha kukhala ndi magawo angapo. Chifukwa chake, kuti mudziwe kuchuluka kwa ma calories ndi michere yonse mu phukusi lonse, muyenera kuchulukitsa chiwerengero cha 'kukula kwa chakudya' ichi ndi chiwerengero cha 'magawo' mu phukusi.
- Peresenti ya Mtengo wa Tsiku ndi Tsiku (%DV): Izi zikutiuza kuchuluka kwa michere yomwe munthu amene amadya ma calories 2,000 patsiku amapeza kuchokera ku chakudya chimodzi chokha. %DV ya 5% kapena kucheperapo imatanthauza kuti michereyo ndi yochepa, ndipo %DV ya 20% kapena kupitirira apo imatanthauza kuti michereyo ndi yambiri . Izi zimatithandiza kuyerekeza mitundu ya chakudya ndikusankha chabwino kwambiri.
- Zakudya: Izi ndi zomwe zimakhudza thanzi lanu mwachindunji. Tiyeni tiwone zomwe muyenera kuchepetsa komanso zomwe muyenera kuwonjezera.
| Zinthu zochepetsera | Zinthu zoti mugule zambiri |
|---|---|
| Mafuta Okhuta, Mafuta Osinthika | Ulusi |
| Sodium - kutanthauza mchere | Vitamini D |
| Shuga Wowonjezera | Kalisiyamu |
| Cholesterol | Chitsulo ndi Potaziyamu |
- Ma calories: Nambala iyi ndi pa kutumikira kulikonse. Ngati simukuchita masewera olimbitsa thupi kwambiri, ndinu akazi, kapena ndinu okalamba, simungafunike ma calories 2,000 patsiku. Mutha kuwongolera ma calories anu pochepetsa kuchuluka kwa chakudya chomwe mumadya. Ma labels salembanso "ma calories ochokera ku mafuta." Izi zili choncho chifukwa ndikofunikira kwambiri kudziwa mtundu wa mafuta omwe mukudya kuposa kuchuluka kwa mafuta omwe mukudya.
Kodi mawu olembedwa ndi zilembo zazikulu pa paketi amatanthauza chiyani kwenikweni?
Mawu ena olembedwa ndi zilembo zazikulu kutsogolo kwa phukusi la chakudya ali ndi malamulo enaake. Koma ena alibe. Tiyeni tiwone kuti ndi ati mwa awa omwe angadaliridwe komanso ndi ati omwe muyenera kusamala nawo.
Kumbukirani, chizindikiro cha zakudya chomwe chili kumbuyo kwa phukusi nthawi zonse chimakhala cholondola kuposa zilembo zazikulu zomwe zili kutsogolo.
Mitundu ya zilembo zomwe mungadalire
Kawirikawiri izi zimakhala ndi matanthauzo enieni a tanthauzo lake.
| Chifuniro/Chizindikiro | Tanthauzo Losavuta |
|---|---|
| Zachilengedwe | Izi zimapangidwa mwachilengedwe momwe zingathere, popanda feteleza wopangidwa kapena mankhwala ophera tizilombo. |
| Yopangidwa ndi zosakaniza zachilengedwe (Yopangidwa ndi Zachilengedwe) | Chizindikiro ichi chingagwiritsidwe ntchito ngati chosakaniza chili ndi organic osachepera 70%. Mwachitsanzo, "Yopangidwa ndi oats organic." |
| Opanda zoundanitsa | Izi ndizofunikira kwambiri kwa anthu omwe ali ndi vuto la gluten allergies kapena matenda a Celiac. Nthawi zambiri, chizindikiro ichi chimadalirika. |
| Malo Opanda Khola vs Malo Opanda Kuyenda | Palibe khola: Nkhuku zimasungidwa m'nyumba, koma zimakhala ndi malo oti ziziyendayenda. Malo omasuka: Zimakhala ndi malo oti ziziyendayenda. Mazira achilengedwe amachokera ku nkhuku zomasuka, zomwe zimadyetsedwa mwachilengedwe. |
| Kugwidwa Kwachilengedwe vs. Kukwezedwa kwa Famu | Kugwidwa kuthengo: Nsomba zomwe zimagwidwa m'malo osungiramo zinthu zachilengedwe monga nyanja, mitsinje, ndi nyanja. Kuweta m'famu: Nsomba zomwe zimaweta m'mathanki kapena m'mabokosi a ukonde. |
Mawu oti musamale pang'ono
Popeza mawu awa alibe tanthauzo lenileni lalamulo, nthawi zina angagwiritsidwe ntchito kusokeretsa ogula. Chifukwa chake ngati muwona mawu awa, werengani mosamala chizindikiro cha zakudya kumbuyo .
- "Wotsekemera pang'ono": Popeza palibe lamulo lenileni loti anthu azilemba kuti "shuga wochepa," makampani amagwiritsa ntchito mawu ngati awa. Tanthauzo la "wotsekemera pang'ono" limatha kusiyana malinga ndi munthu. Choncho onetsetsani kuti mwayang'ana chizindikirocho kuti mudziwe kuchuluka kwa 'shuga wowonjezera'.
- "Zathanzi": Tanthauzo ili likusinthidwabe. Pakadali pano, chakudya chingatchulidwe kuti ndi chathanzi ngati chili ndi mafuta ambiri abwino (mafuta a mono- ndi polyunsaturated) ndipo chili ndi michere monga potaziyamu ndi vitamini D.
- "Zachilengedwe": Izi zilibe tanthauzo lenileni. Chifukwa chake ndizosocheretsa kwambiri. "Zachilengedwe" nthawi zambiri zimangotanthauza kuti palibe chopangidwa chomwe chawonjezeredwa pa chakudya. Komabe, sizikunena chilichonse chokhudza ngati mankhwala ophera tizilombo adagwiritsidwa ntchito pamene adalimidwa kapena momwe njira yopangira idachitikira.
- "Opanda mahomoni": Nyama zonse zimakhala ndi mahomoni m'thupi lawo. Yang'anani chizindikiro chomwe chimati "osawonjezera mahomoni" pa ng'ombe, nkhosa, kapena mkaka. N'kosaloledwa kuwonjezera mahomoni ku zinthu monga nkhuku, mazira, ndi nkhumba. Chifukwa chake ngakhale mutayika chizindikiro ichi pa chinthu china, sizitanthauza chilichonse chapadera.
Uthenga Wopita Nawo Kunyumba
- Nthawi zonse werengani mndandanda wa zosakaniza poyamba mukamagula chakudya. Samalani ngati zinthu monga shuga ndi mchere zalembedwa poyamba.
- Samalani kwambiri ndi kukula kwa chakudya . Ngati mukudya paketi yonse, werengani ma calories ndi shuga moyenerera.
- Gwiritsani ntchito %DV values kuti musankhe zakudya ziwiri zofanana zomwe zili zabwino kwambiri.
- Musanyengedwe ndi mawu osamveka bwino monga "zachilengedwe." Nthawi zonse khulupirirani chizindikiro chomwe chili kumbuyo.
- Ngati muli ndi matenda monga matenda a shuga, kuthamanga kwa magazi, kapena cholesterol, ndi bwino kulankhula ndi dokotala wanu za zakudya zanu ndikupempha upangiri.
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