Patinoenda kuchitoro kana kusupamaketi, tinotenga zvinhu zvakasiyana-siyana zvakaita semapakiti emabhisikiti, mapaketi emukaka, makapu eyogati, nezvimwewo. Unofanira kunge wakaona kuti paki yese ine ruzivo rwakanyorwa mubhokisi diki kumashure. Inowanzo nyorwa kuti '
zvekudya zvinovaka muviri '. Asi patinoona mazwi nenhamba dziri pairi, dzimwe nguva hatigone kuziva kuti aya chii. Ndosaka, nhasi tichataura nezvezvinoreva zviri nyore zvemashoko aya akakosha pane zvinyorwa zvekudya. Kana uchiziva izvi zvakanaka, zvichakubatsira zvikuru pakusarudza chinhu chakanakisa chinokodzera hutano hwako.
Kutanga, ngationei kuti macalorie nehukuru hwekushumira ndezvipi.
Ichi ndicho chinhu chekutanga chinotariswa nevanhu vazhinji. Asi apa ndipo panogona kunyengedzwawo vanhu vazhinji.
- Macalorie : Zvichitaurwa zviri nyore, macalorie iyuniti yesimba. Macalorie huwandu hwesimba hunowanikwa nemiviri yedu kubva muchikafu chatinodya. Miviri yedu ine huwandu hwakati hwemacalorie hwainoda zuva rega rega. Kana tikadya zvinopfuura izvozvo, simba iroro rekuwedzera rinochengetwa semafuta , zvichikonzera kuwedzera uremu.
- Saizi Yekushumira : Ichi ndicho chikamu chakakosha uye chisinganzwisiswe zvakanaka. Zvese zviri papepa rezvekudya, zvakaita semacalorie nemafuta, zvakanyorwa pachikamu chimwe nechimwe . Fungidzira watenga paketi diki yemabhisikiti. Papepa racho panogona kunge paine "Saizi Yekushumira: mabhisikiti mana" uye "Macalorie: 150". Izvi zvinoreva kuti kana ukadya mabhisikiti mana, uchawana macalorie zana nemakumi mashanu. Asi kana paine mabhisikiti gumi nemaviri mupaketi iyoyo, kana ukadya paketi yese, uchawana 150 x 3 = macalorie mazana mana nemakumi mashanu! Saka, zvakakosha kutarisa kuti paketi yese ine macalorie mangani.
Zvikamu zvikuru zvinovaka muviri: makabhohaidhiretsi, mafuta uye shuga
Zvino ngatitarisei zvimwe zvikamu zvikuru zvezita rechiratidzo.
Makabhohaidhiretsi
Makabhohaidhiretsi ndiwo musimboti mukuru wesimba remiviri yedu. Anowanikwa muzvikafu zvakaita sechingwa, mupunga, pasta, mbatatisi, miriwo, nemichero. Chikamu che'Total Carbohydrate' chiri papepa chinoratidza huwandu hwese hwemakabhohaidhiretsi muchikamu chimwe chete.
Chinokosha ndechekuti, kukosha uku kwe "Total Carbohydrate" kunosanganisira fiber neshuga .
- Dietary Fiber: Ichi chikamu chechikafu chezvirimwa chisingagayike nemiviri yedu. Asi chine mabhenefiti akawanda. Chinoita kuti unzwe wakaguta,Zvinodzivirira kuvimbiwa uye zvinobatsira kuderedza huwandu hwemafuta muropa. Zvakanaka kuti hutano huwane magiramu efaibha angangoita 25-38 pazuva. Kana chikafu chine magiramu anopfuura mashanu efaibha, chinogona kuonekwa sechikafu chine faibha yakawanda .
- Shuga: Chikamu chino chechinyorwa chinoratidza huwandu hweshuga mukudya. Izvi zvinogona kusanganisira shuga dzinowanikwa muchisikigo (senge fructose mumuchero uye lactose mumukaka) uye shuga dzakawedzerwa . Ndidzo shuga dzakawedzerwa dzatinofanira kunyanya kunetseka nadzo. High-fructose corn syrup (HFCS) chimwe chinotapira chekugadzira chinoshandiswa mukudya uku.
Mafuta
Kunyangwe vanhu vazhinji vachitya izwi rekuti mafuta, mafuta akakosha kumiviri yedu. Tinoda mafuta kuti tigadzire mahormone uye tivake masero. Asi chinonyanya kukosha ndechekuti tinodya
rudzii rwemafuta . Ngatitsanangurei izvi netafura iri pazasi.
| Rudzi rwemafuta | Tsananguro nemienzaniso | Mhedzisiro pahutano |
|---|
| Mafuta akanaka (Mafuta asina kuguta) | Mafuta Asina Kuzara: Anowanikwa mumaavokhado, mafuta emuorivhi, nzungu, uye maarumondi. Mafuta Asina Kuzara: Anowanikwa musalmon, walnuts, uye soya oil. Aya anopa mafuta acids akakosha akadai seomega-3 neomega-6. | Inobatsira. Inoderedza huwandu hwecholesterol yakaipa (LDL) uye inoderedza njodzi yezvirwere zvemwoyo. |
| Mafuta asina kunaka (Mafuta Akaguta) | Inowanikwa muzvigadzirwa zvemhuka (nyama, mukaka, bota, chizi) uye mafuta ekokonati nemafuta emuchindwe. Yakasimba kana tembiricha yemumba. | Hazvina hutano. Kana zvikadyiwa zvakawandisa, zvinogona kuwedzera huwandu hwecholesterol yakaipa uye kuwedzera njodzi yezvirwere zvemwoyo. Chenjerera kuti usadye zvinopfuura 5%-10% yemacalorie ako ezuva nezuva kubva pane izvi. |
| Mafuta asina kunaka (Trans Fat) | Rudzi rwemafuta anogadzirwa nemaoko. Aya anoumbwa kana mafuta emuriwo emvura akawedzerwa hydrogen kuti agadzire margarine yakasimba uye shortening. | Zvinokuvadza zvikuru. Zvinowedzera cholesterol yakaipa (LDL), zvinoderedza cholesterol yakanaka (HDL), uye zvinowedzera njodzi yezvirwere zvemwoyo zvakanyanya. Dzivisa zvekudya zvine izvi pese pazvinogoneka. Kunyangwe kana chinyorwa chakanyorwa kuti 0g, tarisa runyorwa rwezvinhu zvirimo kuti uone 'mafuta asina hydrogenated'. |
Zvinhu zvekunyatsoteerera: Cholesterol uye sodium
Cholesterol
Cholesterol yakawanda yatinoda inogadzirwa mumiviri yedu. Zvisinei, tinowanawo cholesterol kubva muzvikafu zvemhuka zvatinodya (nyama, zai, zvigadzirwa zvemukaka). Izvi zvakakosha kuti vanhu vane cholesterol yakawanda muropa vazive nezvazvo.
Sodium
Sodium munyu chete. Kunyangwe ichikosha pakushanda kwetsinga netsandanyama, vazhinji vedu tinodya munyu wakawanda kupfuura watinoda. Zvikafu zvakagadzirwa, zvekudya zvemumagaba, uye manoodles epakarepo zvine sodium yakawanda.
Munhu mukuru ane hutano hwakanaka haafanire kudya zvinopfuura 2,300 milligrams yesodium (inenge chipunu chimwe chete chemunyu) pazuva. Vanhu vane BP yakakwira , chirwere cheshuga , kana chirwere cheitsvo vanofanira kuderedza kudya kwavo kusvika 1,500 milligrams pazuva. Bvunza chiremba wako kuti uwane rumwe ruzivo.
Mamwe mazwi akakosha ari pachinyorwa
- % Kukosha Kwezuva Nezuva: Izvi zvinotiudza kuti munhu anodya macalorie 2000 pazuva angawana huwandu hwakadii hwezvinovaka muviri kubva pachikamu chimwe chete chechikafu ichocho. Izvi zvinotipa pfungwa yekuti chikafu chine hutano hwakadii.
- 5% kana pasi: Zvinovaka muviri zvinowanikwa muhuwandu hushoma . (Semuenzaniso, pazvinhu zvakaita seSaturated Fat neSodium, kana %DV yakaderera, zviri nani).
- 20% kana kupfuura: Zvinovaka muviri zviri muhuwandu hwakawanda (hwakawanda). (Semuenzaniso, kana %DV yakakosha pazvinhu zvakaita seFiber, Vitamin D, Calcium yakakwira, zviri nani).
- Yakapfuma (yakawedzerwa zvinovaka muviri):Izvi zvinoreva nzira yekubvisa zvinovaka muviri kubva muchikafu wozozviwedzera zvakare. Semuenzaniso, kana gorosi ragadzirwa kuita hupfu hwechingwa, mavhitamini B anobviswa. Hupfu hwechingwa 'hwakapfumiswa' hunoita kuti mavhitamini iwayo awedzerwe zvakare.
- Yakasimbiswa: Izvi zvinoreva kuwedzera zvinovaka muviri kuchikafu chakanga chisiri muchikafu pakutanga. Semuenzaniso, kuwedzera vhitamini D mumukaka. Vhitamini D inobatsira muviri kupinza calcium mumukaka.
- Monosodium Glutamate (MSG): Iyi imushonga wekuwedzera kunaka. Tinoidaidzawo kuti 'Ajinomoto'. Kunyange hazvo vamwe vanhu vangasangana neallergy shoma pavanenge vachinwa iyi, FDA yakaiona se "yakachengeteka" kana ikashandisa huwandu hwayo.
Mharidzo Yekuenda Nayo Kumba
- Tarisa Saizi Yekushumira: Usati watarisa nhamba iri papepa, iva nechokwadi chekuti ndeyechikamu chimwe chete kana kuti pasuru yese.
- Chenjerera shuga nemunyu: Sarudza chikafu chine shuga shoma uye sodium shoma. Kana shuga dzakanyorwa pekutanga pane zvinosanganiswa, deredza chikafu ichocho.
- Sarudza mafuta akanaka, deredza mafuta asina kunaka: Sarudza chikafu chine mafuta akanaka se monounsaturated ne polyunsaturated. Dzivisa chikafu chine mafuta akazara uye kunyanya mafuta e trans zvakanyanya sezvinobvira.
- Idya zvakawanda zvine fiber: Isa zvekudya zvine fiber zvakaita sezviyo, michero, nemiriwo mukudya kwako.
- Wana rubatsiro kubva ku% Daily Value: Kana iri pasi pe5%, inenge yakaderera mune zvinovaka muviri izvozvo. Kana inopfuura 20%, inenge yakawanda mune zvinovaka muviri izvozvo. Izvi zvinoita kuti zvive nyore kusarudza pakati pezvakanaka nezvakaipa.
- Kana usina chokwadi: Kana uchida kudzora kudya kwako nekuda kwekudya kwako kana chirwere chako, taura nachiremba wako nezvazvo uye uwane mazano akakodzera.
Mashoko ezvekudya, chinyorwa chechikafu, macalorie, mafuta, makabhohaidhiretsi, sodium, shuga, chokwadi chezvekudya, chinyorwa chechikafu, macalorie, mafuta, shuga, sodium, kudya kune hutano
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