Xa usiya kwivenkile enkulu, ngaba ukhe ujonge iipakethe zokutya uze uzibuze ukuba zithetha ukuthini? Xa ubona amagama anje ngokuthi "amafutha aphantsi", "angenashukela", "aphilayo" uyazibuza ukuba athetha ukuthini? Eyona nto ibalulekileyo kukwazi kakuhle ukuba athetha ukuthini uze ukhethe okona kulungileyo kwimpilo yakho. Ungakhathazeki, masithethe ngale nto ngokulula, ngokungathi uthetha nomhlobo.
Loo bhokisi ingasemva kwepakethi... yintoni engaphakathi kuyo?
Xa uthenga into evenkileni, zenze umkhwa wokufunda ibhokisi ethi Nutrition Facts engasemva. Ukuba ujonga kakuhle, ungafunda lukhulu kuyo.
- Izithako: Olu luhlu lwenziwe ngobunzima. Oko kuthetha ukuba izithako ezininzi zidweliswe kuqala . Umzekelo, ukuba uthenga isonka esipheleleyo, isithako sokuqala kuluhlu kufuneka sibe "ngumgubo opheleleyo." Ukuba izinto ezifana neswekile netyuwa zidweliswe kuqala, oko kuthetha ukuba ziphakathi kwezona zithako zininzi ekutyeni.
- Ubungakanani bokutya: Oku kubaluleke kakhulu. Oku kubhekisa kubungakanani umntu adla ngokutya ngexesha elinye. Ngamanye amaxesha, iphakheji enye inokuba neenxalenye ezininzi. Ke ngoko, ukuze ufumane iikhalori kunye nezondlo ezipheleleyo kwiphakheji yonke, kufuneka uphindaphinde inani elikulo 'bukhulu bokutya' ngenani 'leenxalenye' kwiphakheji.
- Ipesenti yeXabiso lemihla ngemihla (%DV): Oku kusixelela ukuba umntu oneekhalori eziqhelekileyo zemihla ngemihla ezingama-2,000 calories uza kufumana malini kwisabelo esinye sale nto yokutya. I-%DV ye-5% okanye ngaphantsi ithetha ukuba isondlo sincinci ngobuninzi, kwaye i-%DV ye-20% okanye ngaphezulu ithetha ukuba isondlo siphezulu ngobuninzi . Oku kusinceda sithelekise iintlobo zokutya kwaye sikhethe eyona ilungileyo.
- Izakhamzimba: Ezi zezona zichaphazela ngqo impilo yakho. Makhe sibone ukuba yintoni ekufuneka uyinciphise kunye nento ekufuneka uyinyuse.
| Izinto ekufuneka zincitshiswe | Izinto onokuzithenga ngakumbi |
|---|---|
| Amafutha Agcweleyo, Amafutha Atshintshiweyo | Ifayibha |
| Isodiyam - oko kuthetha ityuwa | IVithamin D |
| Iishukela ezongeziweyo | I-calcium |
| I-Cholesterol | I-Iron kunye nePotassium |
- Iikhalori: Eli nani likwisabelo ngasinye. Ukuba awusebenzi kakhulu, ungumfazi, okanye umdala, usenokungadingi iikhalori ezingama-2,000 ngosuku. Ungazilawula iikhalori zakho ngokunciphisa umlinganiselo owutyayo. Iileyibhile azinazo "iikhalori ezivela kumafutha." Oku kungenxa yokuba kubaluleke ngakumbi ukwazi ukuba loluphi uhlobo lwamafutha olutyayo kunexabiso lilonke lamafutha owatyayo.
Athetha ukuthini kanye kanye amagama abhalwe ngoonobumba abakhulu kwipakethi?
Amanye amagama abhalwe ngoonobumba abakhulu ngaphambili kwiipakethe zokutya anemithetho ethile. Kodwa amanye akanayo. Makhe sibone ukuba zeziphi ezinokuthenjwa kwezi kwaye zeziphi ekufuneka uzilumkele.
Khumbula, ilebheli yesondlo engasemva kwephakheji isoloko ichanekile ngaphezu kombhalo omkhulu ongaphambili.
Iindidi zeelebheli onokuzithemba
Ezi zihlala zineenkcazo ezithile zentsingiselo yazo.
| Ibango/Ileyibhile | Intsingiselo Elula |
|---|---|
| Izinto eziphilayo | Ezi zenziwe ngendlela yendalo kangangoko kunokwenzeka, ngaphandle kwezichumisi zokwenziwa okanye izibulali-zinambuzane. |
| Yenziwe ngezithako eziphilayo (Yenziwe Nge-Organic) | Le lebheli ingasetyenziswa ukuba isithako singumgubo we-organic ubuncinane i-70%. Umzekelo, "Yenziwe nge-organic oats." |
| Ayinagluten | Oku kubaluleke kakhulu kubantu abane-gluten allergies okanye isifo seCeliac. Kwiimeko ezininzi, le lebheli inokuthenjwa. |
| Akukho Cage xa kuthelekiswa neFree Range | Akukho zikheji: Iinkukhu zigcinwa ngaphakathi, kodwa zinendawo yokuzulazula. Indawo ekhululekileyo: Zinendawo yokuzulazula. Amaqanda e-organic avela kwiinkukhu ezikhululekileyo, ezondliwe ngokwendalo. |
| Ukubanjwa Kwasendle vs. Ukukhuliswa Kwefama | Intlanzi ezibanjiweyo zasendle: Iintlanzi ezibanjiweyo kwiindawo zokugcina amanzi zendalo ezifana nolwandle, imilambo, kunye namachibi. Intlanzi ezifuywayo efama: Iintlanzi ezifuywayo kwiitanki okanye kwiikheyiji zenethi. |
Amagama ekufuneka uwalumkele kancinci
Ekubeni la magama engenalo ingcaciso ethile esemthethweni, ngamanye amaxesha anokusetyenziswa ukukhohlisa umthengi. Ngoko ke ukuba ubona la magama, funda ilebhile yesondlo engasemva ngononophelo .
- "Iswiti kancinci": Ekubeni kungekho mthetho ucacileyo wokubhala igama elithi "iswekile ephantsi," iinkampani zisebenzisa amagama anje. Oko kuthethwa ligama elithi "iswiti kancinci" kunokwahluka kumntu nomntu. Ngoko ke qiniseka ukuba ujonge ileyibhile ukuba ingakanani na 'iswekile eyongeziweyo.'
- "Impilo": Le nkcazo isahlaziywa. Okwangoku, ukutya kunokubizwa ngokuba kunempilo ukuba kunamafutha alungileyo kakhulu (amafutha e-mono- kunye ne-polyunsaturated) kwaye kuqulethe izondlo ezifana ne-potassium kunye ne-vitamin D.
- "Indalo": Oku akunalo ingcaciso ithile. Ngoko ke kuyalahlekisa kakhulu. Igama elithi "Indalo" lidla ngokuthetha nje ukuba akukho nto yokwenziwa eyongeziweyo ekutyeni. Nangona kunjalo, alithethi nto malunga nokuba izibulali-zinambuzane zisetyenzisiwe na xa zikhuliswa okanye indlela ekwenziwe ngayo inkqubo yokuvelisa.
- "Akukho mahormone": Zonke izilwanyana zinehomoni emizimbeni yazo. Khangela ilebheli ethi "akukho mahormone ongeziweyo" kwinyama yenkomo, yegusha, okanye kwiimveliso zobisi. Akukho mthethweni ukongeza iihomoni kwizinto ezifana nenkukhu, amaqanda, kunye nehagu. Ngoko ke nokuba ubeka le lebheli kwinto ethile, akuthethi nto ikhethekileyo.
Umyalezo Wokuya Ekhaya
- Soloko ufunda uluhlu lwezithako kuqala xa uthenga ukutya. Lumka ukuba izinto ezifana neswekile netyuwa zidweliswe kuqala.
- Qaphela ngokukodwa ubungakanani bokuphakelwa . Ukuba utya yonke ipakethe, bala iikhalori kunye nomxholo weswekile ngokufanelekileyo.
- Sebenzisa amaxabiso e-%DV ukukhetha eyona ilungileyo phakathi kokutya okubini okufanayo.
- Musa ukukhohliswa ngamagama angacacanga anjengelithi "indalo." Soloko uthembele kwileyibhile engasemva.
- Ukuba unesifo esifana nesifo seswekile, uxinzelelo lwegazi oluphezulu, okanye i-cholesterol, kungcono ukuthetha nogqirha wakho malunga nokutya kwakho kwaye ucele ingcebiso.
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