Singaba nempilo enhle ngokufunda amalebula okudla? Ake sixoxe ngalokhu kalula!

Uma uya esitolo uyothenga ukudla noma isiphuzo, wake wayibona incazelo encane ngemuva noma ohlangothini lwayo? Yilokho esikubiza ngokuthi ilebula lokudla . Kufana nekhadi lokuzazisa lokudla. Ukufunda ukulifunda kuzosiza kakhulu ekukhetheni ukudla okunempilo okufanele wena nomndeni wakho. Ngakho-ke, ake sibone ukuthi singazifunda kanjani lezi lebula nokuthi yini esingayifunda kuzo?

Kungani amalebula okudla ebaluleke kangaka?

Kalula nje, leli lebula lisivumela ukuthi sazi kahle ulwazi lokudla okunomsoco oluqukethwe ekudleni. Ukwazi ukuthi yini nokuthi ingakanani ingxenye ngayinye yokudla esikudlayo kubaluleke kakhulu empilweni enempilo.

Emazweni amaningi, kunemithetho edinga ukuthi konke ukudla okupakishiwe kube naleli lebula. Lokhu kunjalo naseSri Lanka. Lokhu ikakhulukazi kunesigaba esibizwa ngokuthi "Amaqiniso Okunomsoco" .

Yini ebhalwe ilebula ethi "Nutrition Facts"?

Lesi sigaba siqukethe izinto ezibaluleke kakhulu. Bheka:

• Usayizi Wokukhonza: Lesi yisilinganiso esinconywayo salokhu kudla okufanele ukudle ngesikhathi esisodwa.
• Amakhalori: Lena iyunithi yokulinganisa amandla. Inani lamandla owathola kulokho 'kuphakelwa okukodwa' kwalokhu kudla.
• % Inani Lansuku Zonke: Lokhu kukutshela ukuthi kungakanani ukudla kwakho kwansuku zonke okuhlinzekwa yilokhu kudla. Sizoxoxa ngalokhu kamuva.
• Ngaphezu kwalokho, kunemininingwane mayelana nezinhlobo eziningi zezakhamzimba, njenge-Fat, i-Cholesterol, i-Dietary Fiber, i-Added Sugar, kanye ne-Protein.

Olunye ulwazi olubalulekile kulebula

Ngaphezu "kolwazi lokudla okunempilo," ilebula liphinde lisho nezinye izinto eziningana:

• Izimangalo Zokuqukethwe: Cishe uke wabona amagama anjengokuthi "amafutha aphansi" noma "alula" ebhalwe ngokugqamile ephaketheni. Lezi akuzona nje izimangalo ezingahleliwe. Zingenziwa kuphela ngokwezindinganiso ezivunyelwe nguhulumeni.
• Izimangalo Zempilo: Isibonelo, izimangalo ezinjengokuthi "Ukudla okunamafutha agcwele kanye ne-cholesterol ephansi kungasiza ekunciphiseni ingozi yesifo senhliziyo." Lezi zenziwa futhi ngemvume kahulumeni.
• Uhlu Lwezithako: Lokhu kubaluleke kakhulu. Lubala konke okusetshenziselwa ukwenza ukudla, kusukela kokuningi kuya kokuncane.

Ngakho-ke, ukuze uhlale uphilile futhi ukhethe ukudla okuhlakaniphile, kubalulekile ukufunda ukufunda la malebula.

Zisho ukuthini ezinye zezitatimende ezikumalebula okudla?

Abakhiqizi bokudla benza zonke izinhlobo zezinsolo ngemikhiqizo yabo ngaphambili kwephakheji, akunjalo? Kukhona nemithetho yalokhu futhi. Ake sibheke incazelo yezinsolo ezimbalwa ezivamile :

• Amafutha noma ushukela oncishisiwe:Lokhu kusho ukuthi inamafutha noma ushukela ongaphansi ngo-25% kunomkhiqizo ojwayelekile wohlobo olufanayo.
• Ukukhanya: Uma kubizwa ngokuthi “ukukhanya,” kusho ukuthi kunamafutha angaphansi ngo-50%, noma amakhalori angaphansi kwengxenye eyodwa kwezintathu (1/3), kunomkhiqizo ojwayelekile wohlobo olufanayo.
• Mahhala: Isibonelo, "Okungenashukela", "Okungenamafutha", "Okungenagluten". Lokhu kusho ukuthi izakhamzimba zitholakala ngenani elincane kakhulu ngangokunokwenzeka.
• Okunempilo: Uma usebenzisa leli gama, ukudla kufanele kube namafutha aphansi, amafutha agcwele, i-cholesterol, kanye ne-sodium, futhi kufanele kube nezakhamzimba ezibalulekile.
• Okungokwemvelo: Uma ithi "okungokwemvelo," kumele ibe nezithako eziphilayo okungenani ezingama-95%. Lokho kusho ukuthi ayinakwenziwa ngama-hormone okukhula okwenziwa, ama-antibiotic, izibulala-zinambuzane, ubuchwepheshe be-bio, izithako zokwenziwa, noma imisebe.

Kodwa khumbula into eyodwa. Ngoba nje ukudla kubhalwe ngokuthi “okwemvelo,” “okunamafutha aphansi,” noma “okwemvelo,” ungacabangi ukuthi kunempilo noma kunamafutha aphansi. Ngezinye izikhathi la magama angaba amaqhinga okumaketha. Yingakho kubalulekile ukufunda lonke ilebula elithi “ulwazi lokudla okunempilo”.

Yini enye ongayifunda kulebula ethi "Nutrition Facts"?

Manje ake sibheke kabanzi ukuthi yini ekulebula ethi "Ulwazi Lokudla Okunomsoco".

Usayizi Wokukhonza kanye Nokukhonza Ngesitsha Ngasinye

Usayizi Wokuphakelwa uyisilinganiso sokuthi abantu badla malini ngesikhathi esisodwa. Lonke olunye ulwazi lokudla okunempilo olukulebula lubalwa ngokusekelwe kulo 'sayizi wokuphakelwa'.

Ake sithi uthenge iphakethe lamabhisikidi. Ilebula ithi 'Usayizi Wokukhonza: Amakhukhi ama-2'. Ngakho-ke uma udla amabhisikidi ama-4, lokho kuyizabelo ezimbili. Khona-ke kufanele uphindaphinde inani ngalinye lokudla okunempilo elebula (njengamakhalori, amafutha, ushukela) ngamabili. Uyaqonda?

Ngokubheka inani lezabelo ngesitsha ngasinye esisephaketheni, ungathola ukuthi zingaki izabelo ezikhona kulo lonke iphakethe.

Amakhalori

Ikhalori iyiyunithi yamandla. Imizimba yethu ithola amandla ekudleni esikudlayo. Inani lamakhalori elebula likutshela ukuthi uthola amandla angakanani kuleyo 'ngxenye eyodwa'. Inani lamakhalori owadingayo ngosuku liyahlukahluka kuye ngezici ezifana nobudala, isisindo, ubulili, kanye nezinga lomsebenzi.

Amaphesenti Enani Lansuku Zonke (% Inani Lansuku Zonke)

Lokhu kuyinto ewusizo kakhulu. Kukusiza ukuthi ubone ukuthi ukudla kunezakhamzimba eziningi kakhulu noma ezincane kakhulu .

• Uma kukhona isakhamzimba esingama-5% noma ngaphansi , kungathiwa asinaso leso sakhamzimba.
• Uma isakhamzimba siphakathi kuka-10% no-19% , kungathiwa siwumthombo omuhle waso.
• Uma kukhona isakhamzimba esingama-20% noma ngaphezulu , kungathiwa siphezulu kulowo sakhamzimba.

Leli `% Lenani Lansuku Zonke` livame ukubalwa kumuntu ojwayelekile odla amakhalori angu-2000 ngosuku. Kodwa-ke, inani lamakhalori nezakhamzimba ezidingekayo, ikakhulukazi ezinganeni, liyahlukahluka kuye ngobudala bazo, isisindo, ubulili, kanye nezinga lomsebenzi. Ungafunda kabanzi ngalokhu kuchwepheshe wezokudla noma kudokotela.

Amafutha Aphelele

Lokhu kubhekisela enanini eliphelele lamafutha 'ekukhonzeni' kokudla. Ukudla amafutha amaningi kakhulu kungabangela izinkinga zempilo. Kodwa-ke, imizimba yethu idinga inani elithile lamafutha nsuku zonke.

Amafutha angumthombo obalulekile wamandla. Igremu elilodwa lamafutha liqukethe amandla aphindwe kabili kunegremu elilodwa lama-carbohydrate noma amaprotheni. Amafutha aphinde avikele isikhumba, amathambo, kanye nezitho zangaphakathi, futhi asiza umzimba ukuthi umunce futhi ugcine amavithamini athile, njengevithamini A, D, E, kanye no-K.

Amafutha Agcwele kanye Namafutha Aguquliwe

Lawa amabili yilokho esikubiza ngokuthi “amafutha amabi” ngoba andisa amazinga e-cholesterol egazini futhi andisa ingozi yesifo senhliziyo.

Ngaphansi kuka-10% wamakhalori aphelele engane nsuku zonke kufanele avele kumafutha agcwele. Amafutha e-trans kufanele adliwe kancane ngangokunokwenzeka (ngaphansi kuka-1% wamakhalori aphelele).

Amafutha Angagcwalisiwe

Amanye amalebula aphinde abhale lokhu ngokuthi “amafutha aphelele.” Lawa abizwa ngokuthi “amafutha amahle” ngoba awakhuphuli amazinga e-cholesterol njengamafutha agcwele. Iningi lamafutha esiwadlayo kufanele livele kule mithombo yamafutha angagcwele.

I-Cholesterol

I-cholesterol ibalulekile ekwakheni amaseli anempilo nokukhiqiza i-vitamin D kanye nama-hormone athile. Kodwa-ke, uma inani le-cholesterol egazini landa, ingaba yinkinga. Lokhu kungandisa ingozi yesifo senhliziyo noma isifo sohlangothi kamuva ekuphileni.

I-Sodium

I-sodium iyisakhi sikasawoti. Kubalulekile ukuthi umzimba ugcine ibhalansi yoketshezi. Kodwa-ke, okuningi kakhulu kwayo kungaholela ekucindezelekeni kwegazi okuphezulu. Ukudla okuningi ngokwemvelo kuqukethe inani elincane le-sodium. Kodwa-ke, ukudla okucutshunguliwe kungaba ne-sodium eningi.

Ama-carbohydrate Aphelele

Ama-carbohydrate nawo angumthombo obalulekile wamandla. Kanye "nama-carbohydrate aphelele," amalebula okudla abuye abhale i-fiber yokudla, ushukela ophelele, kanye noshukela owengeziwe.

I-Fiber Yokudla

I-fibre yokudla ayinawo ama-calories. Kodwa iyingxenye ebalulekile yokudla okunempilo. I-fibre ikusiza uzizwe usuthi futhi isiza ekuvimbeleni ukuqunjelwa. Kuthiwa ukudla okucebile nge-fibre kwehlisa amazinga e-cholesterol futhi kunciphisa ingozi yomdlavuza wamathumbu amakhulu.

Ushukela

Okunye ukudla, njengezithelo nobisi, kuqukethe ushukela ngokwemvelo. Kodwa-ke, izinto ezifana namaswidi, i-toffee, ushokoledi, neziphuzo ziqukethe ushukela owengeziwe . Lawa ushukela owengeziwe wengeza amakhalori kuphela futhi awanikezi izakhamzimba ezibalulekile.

Ngokweziqondiso zakamuva zokudla, ngaphansi kuka-10% wamakhalori akho aphelele ansuku zonke kufanele avele kushukela owengeziwe. Kumuntu odla ukudla okunamakhalori angu-2,000, lokho kusho ukuthi kungaphansi kwamagremu angu-50 kashukela owengeziwe ngosuku.

Amaprotheni

Iphrotheni iyisithako esitholakala kakhulu emizimbeni yethu - kukho konke kusukela emisipheni kuya esikhumbeni, ezithweni zomzimba, ezicutshini, kanye nasesimisweni somzimba sokuzivikela. Uma umzimba ungatholi ama-carbohydrate noma amafutha anele, ungasebenzisa iphrotheni ukuze uthole amandla.

Amavithamini Namaminerali

Amanye amavithamini namaminerali abalulekile kumele abhalwe ku-"Nutrition Information". Nazi ezinye zazo:

• I-Vitamin D: Iyadingeka ukuze kutholakale i-calcium ukuze kwakhiwe amathambo aqinile. I-Vitamin D iyasiza futhi empilweni yenhliziyo kanye nokulwa nezifo.
• I-calcium: Ibalulekile emathanjeni aqinile. Isiza imizwa nemisipha ukuthi isebenze kahle futhi igcine inhliziyo iphilile.
• Insimbi: Isiza umzimba ukuthi wakhe amangqamuzana abomvu egazi aphilile. Ukuntuleka kwensimbi kungaholela ekulahlekelweni yigazi.
• I-Potassium: Njenge-sodium, ibalulekile ekulinganiseni uketshezi. Iphinde isize ekulawuleni umfutho wegazi.

Ukufunda amalebula abantu abane-allergies

Uma othile emndenini wakho enokungezwani nokudla, kubaluleke kakhulu ukufunda uhlu lwezithako .

Abakhiqizi bokudla kumele babhale izithako emikhiqizweni yabo ngokulandelana kusukela kokuphezulu kuya kokuphansi. Futhi, uma ukudla kuqukethe izinto ezivame ukungezwani nokudla, kumele bazibeke ngokucacile kulebula. Izibonelo zifaka: Amantongomane, Amantongomane Ezihlahla, Ubisi, Amaqanda, Inhlanzi, Inhlanzi Yamagobolondo, Isoya, Isesame, kanye Nokolweni.

Ngezinye izikhathi, kulula ukuthola ukuthi yini ephephile ukuyidla ngokubheka uhlu lwezithako. Kodwa-ke, ezinye izinto ezibangela ukungezwani komzimba zingase zibe ohlwini ngaphansi kwamagama esingawazi. Uma ingane yakho inokudla okungezwani komzimba, isazi sokudla singakusiza ukuthi uqonde kahle ukuthi yikuphi ukudla okufanele ukugweme, nokuthi yiziphi izithako ezifihliwe okufanele uziqaphele.

Izinto ezibaluleke kakhulu okudingeka sizikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, ngakho-ke sesikhulume kakhulu ngokufunda amalebula okudla. Okokugcina, nazi izinto ezimbalwa okufanele uzikhumbule:

• Funda njalo ilebula: Uma uthenga noma yikuphi ukudla okupakishwe esitolo, yenza umkhuba wokubheka ilebula. Kuyitshalomali elikhulu empilweni yakho.
• Qaphela "usayizi wokukhonza": Ungakhohlwa ukuthi amanani okudla ashintsha kuye ngokuthi udla malini.
• Thola usizo nge-`% Daily Value`: Sebenzisa lokhu ukuthola ukuthi ukudla kunomsoco ophansi, umthombo omuhle, noma kuphezulu kakhulu.
• Qaphela ushukela, usawoti, namafutha amabi: Zama ukunciphisa ushukela owengeziwe, i-sodium, amafutha agcwele, kanye namafutha e-trans ngangokunokwenzeka.
• Yidla i-fiber eningi, amavithamini, kanye namaminerali: Khetha ukudla okucebile nge-fiber yokudla, amavithamini, kanye namaminerali.
• Qaphela kakhulu ngokungezwani komzimba: Uma une-allergies, funda uhlu lwezithako ngokucophelela.

Uma uzijwayeza ukufunda amalebula okudla ngale ndlela, ukukhetha ukudla okunempilo okufanele wena nomndeni wakho akunzima njengoba ungase ucabange. Ngemva kwesikhathi esithile, uzojwayela nje!

Ngakho-ke, ngesikhathi esizayo lapho uya esitolo, khumbula lezi zinto bese uthatha ilebula lokudla. Uzozibonela mathupha ukuthi liwusizo kangakanani!

Amalebula okudla , ulwazi lokudla okunempilo, ukudla okunempilo, amakhalori, ushukela, amafutha, iSri Lanka