Ngaba singaba sempilweni ngokufunda iilebheli zokutya? Masithethe ngale nto ngokulula!

Xa usiya evenkileni uze uthenge ukutya okanye isiselo, ngaba wakha wayibona inkcazo encinci ngasemva okanye ecaleni kwayo? Yiloo nto siyibiza ngokuba yileyibhile yokutya . Ifana nekhadi lokuzazisa lokutya. Ukufunda ukulifunda kuya kuba luncedo olukhulu ekukhetheni ukutya okunempilo okufanelekileyo kuwe nakusapho lwakho. Ngoko ke, makhe sibone indlela yokufunda ezi leyibhile kunye nento esinokuyifunda kuzo?

Kutheni iilebheli zokutya zibaluleke kangaka?

Ngamafutshane, le lebheli isenza sikwazi ukuzazi kakuhle iinkcukacha zesondlo ezikukutya. Ukwazi ukuba yintoni na kwaye ingakanani into efumaneka kwisithako ngasinye ekutyeni esikutyayo kubaluleke kakhulu kubomi obusempilweni.

Kumazwe amaninzi, kukho imithetho efuna ukuba zonke ukutya okupakishweyo zibe nale lebheli. Oku kunjalo naseSri Lanka. Oku ikakhulu kunecandelo elibizwa ngokuba yi "Nutrition Facts" .

Yintoni ebhalwe kwileyibhile ethi "Nutrition Facts"?

Eli candelo liqulathe ezona zinto zibalulekileyo. Jonga:

• Ubungakanani bokuPhakelwa: Eli lixabiso elicetyiswayo lokutya okutyiwayo ngexesha elinye.
• Iikhalori: Le yiyunithi yokulinganisa amandla. Ubungakanani bamandla owufumanayo kuloo 'nxalenye inye' yokutya.
• Ixabiso Lemihla Ngemihla: Oku kukuxelela ukuba ingakanani i-nutrient oyityayo imihla ngemihla ebonelelwa yile nto yokutya. Siza kuthetha ngayo kamva.
• Ukongeza, kukho iinkcukacha malunga neentlobo ezininzi zezondlo, ezinje ngamafutha, iCholesterol, iDietary Fiber, iiSugar ezongeziweyo, kunye neeProteni.

Olunye ulwazi olubalulekileyo kwileyibhile

Ukongeza "kulwazi lwesondlo," ilebheli ikwachaza nezinye izinto ezininzi:

• Amabango Omxholo: Mhlawumbi ukhe wawabona amagama anjengelithi "low-fat" okanye "light" ebhalwe ngqindilili kwiphakheji. Lawa asingomabango angacwangciswanga nje kuphela. Anokwenziwa kuphela ngokwemigangatho evunyiweyo ngurhulumente.
• Amabango Ezempilo: Umzekelo, amabango anje ngokuthi "Ukutya okunamafutha agcweleyo aphantsi kunye ne-cholesterol kunokunceda ukunciphisa umngcipheko wesifo sentliziyo." La mabango enziwa ngemvume karhulumente.
• Uluhlu lweZithako: Oku kubaluleke kakhulu. Ludwelisa yonke into esetyenziselwa ukwenza ukutya, ukususela kokuninzi ukuya kokuncinci.

Ngoko ke, ukuze uhlale usempilweni kwaye ukhethe ukutya okufanelekileyo, kubalulekile ukufunda ukufunda ezi ileyibhile.

Zithetha ukuthini ezinye zezi ngxelo ezikwiileyibhile zokutya?

Abavelisi bokutya benza zonke iintlobo zezibango malunga neemveliso zabo ngaphambili kwiphakheji, akunjalo? Kukho nemithetho yoku. Makhe sijonge intsingiselo yezibango ezimbalwa eziqhelekileyo :

• Amafutha okanye iswekile enciphileyo:Oku kuthetha ukuba inamafutha okanye iswekile engaphantsi ngama-25% kunemveliso eqhelekileyo yohlobo olufanayo.
• Ukukhanya: Xa kubizwa ngokuba "kukukhanya," kuthetha ukuba inamafutha angaphantsi ngama-50%, okanye isithathu (1/3) seekhalori ezimbalwa, kunemveliso eqhelekileyo yohlobo olufanayo.
• Simahla: Umzekelo, "Ayinashukela", "Ayinamafutha", "Ayinagluten". Oku kuthetha ukuba izondlo zifumaneka kumlinganiselo omncinci kangangoko.
• Impilo: Ukuze sisebenzise eli gama, ukutya kufuneka kube namafutha aphantsi, amafutha agcweleyo, i-cholesterol, kunye ne-sodium, kwaye kufuneka kube nesondlo esibalulekileyo.
• I-Organic: Ukuba ithi "organic," kufuneka ibe nezithako ze-organic ezingama-95%. Oko kuthetha ukuba ayinakwenziwa ngee-hormone zokukhula ezenziweyo, ii-antibiotics, izibulali-zinambuzane, i-biotechnology, izithako ezenziweyo, okanye imitha.

Kodwa khumbula into enye. Ukuba nje ukutya kubhalwe "ngokwendalo," "kunamafutha aphantsi," okanye "okwemvelo," musa ukucinga ukuba kunempilo okanye kuncinci kwiikhalori. Ngamanye amaxesha la magama anokuba ngamaqhinga okuthengisa. Yiyo loo nto kubalulekile ukufunda lonke ilebhile "yolwazi lwesondlo".

Yintoni enye onokuyifunda kwileyibhile ethi "Nutrition Facts"?

Ngoku makhe sijonge ngokusondeleyo ukuba yintoni ebhalwe kule "Nkcukacha zoNonophelo".

Ubungakanani bokuPhakelwa kunye neeNkonzo ngeSikhongozeli ngasinye

Ubungakanani bokuphakelwa bumlinganiselo wokuba abantu badla ngokutya okungakanani ngexesha elinye. Lonke olunye ulwazi lwesondlo olukwileyibhile lubalwa ngokusekelwe kolu 'bungakanani bokuphakelwa'.

Khawucinge ukuba uthenge ipakethi yeebhisikithi. Ileyibhile ithi 'Ubungakanani bokuPhakelwa: iikuki ezi-2'. Ngoko ke ukuba utya iibhisikithi ezi-4, ezo zizabelo ezimbini. Emva koko kufuneka uphindaphinde ixabiso lesondlo ngalinye elikwileyibhile (njengeekhalori, amafutha, iswekile) kabini. Uyayazi?

Ngokujonga inani leenkonzo ngesikhongozeli ngasinye kwiphakheji, ungafumanisa ukuba zingaphi iinkonzo ezikhoyo kwiphakheji yonke.

Iikhalori

Ikhalori yiyunithi yamandla. Imizimba yethu ifumana amandla ekutyeni esikutyayo. Inani leekhalori ezikwileyibhile likuxelela ukuba ufumana amandla angakanani kuloo 'nxalenye inye'. Inani leekhalori ozidingayo ngosuku liyahluka ngokuxhomekeke kwizinto ezifana nobudala, ubunzima, isini, kunye nenqanaba lomsebenzi.

Ipesenti yexabiso lemihla ngemihla (% yexabiso lemihla ngemihla)

Le yinto eluncedo kakhulu. Ikunceda ubone ukuba ukutya kunezakhamzimba ezininzi okanye ezincinci kakhulu .

• Ukuba isondlo sikhona kwi-5% okanye ngaphantsi , kunokuthiwa asinaso eso sondlo.
• Ukuba isondlo siphakathi kwe-10% kunye ne-19% , kunokuthiwa singumthombo olungileyo weso sondlo.
• Ukuba isondlo sikhona kwi-20% nangaphezulu , kunokuthiwa siphezulu kweso sondlo.

Eli `% leXabiso lemihla ngemihla` lidla ngokubalwa kumntu oqhelekileyo otya iikhalori ezingama-2000 ngosuku. Nangona kunjalo, ubungakanani beekhalori kunye nezondlo ezifunekayo, ingakumbi kubantwana, ziyahluka ngokuxhomekeke kwiminyaka yabo, ubunzima, isini, kunye nenqanaba lomsebenzi. Ungafunda okungakumbi ngale nto kwingcali yesondlo okanye kugqirha.

Amafutha ewonke

Oku kubhekisa kubungakanani bamafutha apheleleyo 'kwisabelo' sokutya. Ukutya amafutha amaninzi kunokubangela iingxaki zempilo. Nangona kunjalo, imizimba yethu idinga ubungakanani obuthile bamafutha yonke imihla.

Amafutha ngumthombo obalulekileyo wamandla. Igram enye yamafutha inamandla aphindwe kabini kunegram enye yeecarbohydrate okanye iiproteni. Amafutha akwakhusela ulusu, amathambo, kunye nezitho zangaphakathi, kwaye anceda umzimba ukuba ufunxe kwaye ugcine iivithamini ezithile, ezinje ngeevithamini A, D, E, kunye ne-K.

Amafutha Agcweleyo kunye Namafutha Aguquliweyo

Ezi zimbini zezona zinto sizibiza ngokuba "ngamafutha amabi" kuba zonyusa amanqanaba e-cholesterol egazini kwaye zonyusa umngcipheko wesifo sentliziyo.

Ngaphantsi kwe-10% yeekhalori zemihla ngemihla zomntwana kufuneka zivele kumafutha agcweleyo. Amafutha e-trans afanele atyiwe kancinci kangangoko (ngaphantsi kwe-1% yeekhalori zizonke).

Amafutha Angagcwaliyo

Ezinye iilebhile zikwabhala la mafutha “apheleleyo.” La mafutha abizwa ngokuba “ngamafutha alungileyo” kuba awanyusi amanqanaba e-cholesterol njengamafutha agcweleyo. Uninzi lwamafutha esiwatyayo kufuneka luvele kula mafutha angagcwaliyo.

I-Cholesterol

I-cholesterol ibalulekile ekwakheni iiseli ezisempilweni nasekuveliseni i-vitamin D kunye nee-hormone ezithile. Nangona kunjalo, xa inani le-cholesterol egazini lisanda, inokuba yingxaki. Oku kunokunyusa umngcipheko wesifo sentliziyo okanye istroke kamva ebomini.

Isodiyam

I-sodium yinxalenye yetyuwa. Kubalulekile ukuba umzimba ugcine ulungelelwano lolwelo. Nangona kunjalo, ukuba ininzi kakhulu kunokukhokelela kuxinzelelo lwegazi oluphezulu. Ukutya okuninzi ngokwendalo kuqulethe i-sodium encinci. Nangona kunjalo, ukutya okucutshungulweyo kunokubangela i-sodium engaphezulu.

Iicarbohydrate ezipheleleyo

Iicarbohydrate nazo zingumthombo obalulekileyo wamandla. Kunye "neecarbohydrates ezipheleleyo," iilebheli zokutya zikwadwelisa ifayibha yokutya, iiswekile ezipheleleyo, kunye neeswekile ezongeziweyo.

Ifayibha yokutya

Ifayibha yokutya ayinazo iikhalori. Kodwa yinxalenye ebalulekileyo yokutya okunempilo. Ifayibha ikunceda uzive ugcwele kwaye inceda ukuthintela ukuqhina. Ukutya okutyebileyo kwifayibha kuthiwa kunciphisa amanqanaba e-cholesterol kwaye kunciphisa umngcipheko womhlaza wamathumbu amakhulu.

Iiswekile

Ezinye ukutya, njengeziqhamo nobisi, ngokwemvelo ziqulathe iswekile. Nangona kunjalo, izinto ezifana neelekese, itofi, itshokolethi, kunye neziselo ziqulathe iswekile eyongeziweyo . Ezi swekile zongeziweyo zongeza iikhalori kuphela kwaye aziboneleli ngezondlo ezibalulekileyo.

Ngokwezikhokelo zamva nje zokutya, ngaphantsi kwe-10% yeekhalori zakho zemihla ngemihla kufuneka zivela kwiswekile eyongeziweyo. Kumntu otya ukutya okuneekhalori ezingama-2,000, oko kuthetha ukuba ngaphantsi kwe-50 grams yeeswekile eyongeziweyo ngosuku.

Iiproteni

Iproteni yeyona nto ininzi emizimbeni yethu - kuyo yonke into ukusuka kwizihlunu ukuya kulusu, amalungu omzimba, izicubu, kunye nenkqubo yomzimba yokuzikhusela. Ukuba umzimba awufumani iicarbohydrate okanye amafutha aneleyo, unokusebenzisa iproteni njengomthombo wamandla.

Iivithamini kunye neeminerali

Ezinye iivithamini kunye neeminerali ezibalulekileyo nazo kufuneka zidweliswe kwileyibhile ethi "Ulwazi lweZondlo". Nazi ezinye zazo:

• IVithamin D: Iyimfuneko ekufunxeni ikhalsiyam ukuze kwakhiwe amathambo aqinileyo. IVithamin D ikwanceda kwimpilo yentliziyo nasekulweni nosulelo.
• I-calcium: Ibalulekile emathanjeni aqinileyo. Inceda imithambo-luvo kunye nemisipha isebenze kakuhle kwaye igcina intliziyo isempilweni.
• I-ayini: Inceda umzimba ukuba wenze iiseli ezibomvu zegazi ezisempilweni. Ukunqongophala kwe-ayini kunokubangela i-anemia.
• I-Potassium: Njenge-sodium, ibalulekile ekulinganiseni ulwelo. Ikwanceda ekulawuleni uxinzelelo lwegazi.

Ukufunda iilebheli zabantu abane-allergies

Ukuba kukho umntu kusapho lwakho one-aleji yokutya, kubaluleke kakhulu ukufunda uluhlu lwezithako .

Abavelisi bokutya kufuneka babhale izithako kwiimveliso zabo ngokulandelelana ukusuka kophezulu ukuya kosezantsi. Kwakhona, ukuba ukutya kunezinto ezibangela i-allergies zokutya eziqhelekileyo, kufuneka bazibhale ngokucacileyo kwileyibhile. Imizekelo ibandakanya: Amandongomane, Amantongomane Omthi, Ubisi, Amaqanda, Intlanzi, Intlanzi yeShellfish, Isoya, Isesame, kunye neNgqolowa.

Ngamanye amaxesha, kulula ukufumanisa ukuba yintoni ekhuselekileyo ukuyitya ngokujonga uluhlu lwezithako. Nangona kunjalo, ezinye izinto ezibangela i-allergy zinokuba kolu luhlu phantsi kwamagama esingawaziyo. Ukuba umntwana wakho une-allergy yokutya, ingcali yokutya ingakunceda uqonde kakuhle ukuba zeziphi ukutya ekufuneka uziphephe, kunye nezithako ezifihlakeleyo ekufuneka uzijonge.

Izinto ezibalulekileyo ekufuneka sizikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, ngoko ke sithethe kakhulu ngokufunda iilebheli zokutya. Okokugqibela, nazi izinto ezimbalwa ekufuneka uzikhumbule:

• Soloko ufunda ilebheli: Xa uthenga nakuphi na ukutya okupakishwe evenkileni, yenza umkhwa wokujonga ilebheli. Lutyalo-mali olukhulu kwimpilo yakho.
• Lumka malunga "nobungakanani bokukhonza": Ungalibali ukuba amaxabiso esondlo ayatshintsha ngokuxhomekeke kubungakanani obutyayo.
• Fumana uncedo nge-`% Daily Value`: Sebenzisa oku ukuze ufumane ukuba ukutya akunazondlo zininzi, umthombo olungileyo, okanye kuphezulu kakhulu.
• Lumka iswekile, ityuwa, kunye namafutha amabi: Zama ukunciphisa iiswekile ezongeziweyo, i-sodium, amafutha agcweleyo, kunye namafutha e-trans kangangoko kunokwenzeka.
• Yitya ifayibha, iivithamini, kunye neeminerali ezingaphezulu: Khetha ukutya okutyebileyo kwifayibha yokutya, iivithamini, kunye neeminerali.
• Lumka kakhulu malunga nee-allergies: Ukuba une-allergies, funda uluhlu lwezithako ngononophelo.

Ukuba uziqhelisa ukufunda iilebheli zokutya ngale ndlela, ukukhetha ukutya okunempilo okufanelekileyo kuwe nakusapho lwakho akunzima njengoko unokucinga. Emva kwexesha elithile, uza kuqhela!

Ngoko ke, kwixesha elizayo xa usiya evenkileni, khumbula ezi zinto uze uthabathe ilebheli yokutya. Uza kuzibonela ngokwakho ukuba iluncedo kangakanani!

Iilebheli zokutya , ulwazi lwesondlo, ukutya okunempilo, iikhalori, iswekile, amafutha, iSri Lanka