Uma uya esitolo esikhulu, uke ubheke amaphakheji okudla bese uzibuza ukuthi asho ukuthini? Uma ubona amagama anjengokuthi "amafutha aphansi", "angenashukela", "organic" uzibuza ukuthi asho ukuthini? Into ebaluleke kakhulu ukwazi kahle ukuthi asho ukuthini bese ukhetha okungcono kakhulu empilweni yakho. Ungakhathazeki, ake sixoxe ngalokhu kalula, njengokungathi ukhuluma nomngane.

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Lelo bhokisi elingemuva kwephakethe... yini engaphakathi kulo?

Uma uthenga okuthile esitolo, kwenze umkhuba ukufunda ibhokisi elithi Nutrition Facts ngemuva. Uma ubhekisisa, ungafunda okuningi kulo.

Izithako: Lolu hlu lwenziwa ngesisindo. Lokho kusho ukuthi izithako eziningi kakhulu zibalwa kuqala . Isibonelo, uma uthenga isinkwa esiphelele, isithako sokuqala ohlwini kufanele kube "ufulawa ophelele." Uma izinto ezifana noshukela nosawoti zibalwa kuqala, lokho kusho ukuthi zisezithakweni eziningi ekudleni.

Usayizi wokudla: Lokhu kubaluleke kakhulu. Lokhu kubhekisela enanini umuntu avame ukulidla ngesikhathi esisodwa. Ngezinye izikhathi, iphakethe elilodwa lingaba nokudla okuningi. Ngakho-ke, ukuze uthole amakhalori aphelele kanye nezakhamzimba kulo lonke iphakethe, udinga ukuphindaphinda inombolo kulo 'sayizi wokudla' ngenani 'lokudla' ephaketheni.

Inani Lansuku Zonke Lamaphesenti (%DV): Lokhu kusitshela ukuthi umuntu odla amakhalori ajwayelekile nsuku zonke angama-calories angu-2,000 uzothola malini ngokukhonza okukodwa kwalokhu kudla. I-%DV engu-5% noma ngaphansi isho ukuthi i-nutrient incane ngobuningi, kanti i-%DV engu-20% noma ngaphezulu isho ukuthi i-nutrient iphezulu ngobuningi . Lokhu kusisiza ukuthi siqhathanise izinhlobo zokudla bese sikhetha okungcono kakhulu.

Izakhamzimba: Lezi yizo ezithinta ngqo impilo yakho. Ake sibone ukuthi yini okudingeka uyinciphise nokuthi yini okudingeka uyikhulise.

Izinto okufanele zincishiswe	Izinto ongazithenga kakhulu
Amafutha Agcwele, Amafutha Aguquliwe	I-Fiber
I-Sodium - lokho kusho usawoti	I-Vitamin D
Ushukela Ongeziwe	I-calcium
I-Cholesterol	Insimbi kanye ne-Potassium

Amakhalori: Leli nani liyisilinganiso ngasinye. Uma ungasebenzi kakhulu, ungowesifazane, noma umdala, ungase ungadingi amakhalori angu-2,000 ngosuku. Ungalawula amakhalori akho ngokunciphisa inani olidlayo. Amalebula awasabhalisi "amakhalori avela emafutheni." Lokhu kungenxa yokuthi kubaluleke kakhulu ukwazi ukuthi hlobo luni lwamafutha oludlayo kunenani eliphelele lamafutha owadlayo.

Asho ukuthini ngempela amagama abhalwe ngamagama amakhulu ephaketheni?

Amanye amagama abhalwe ngamagama amakhulu ngaphambili kwamaphakheji okudla anemithetho ethile. Kodwa amanye awanawo. Ake sibone ukuthi yimaphi kulawa angathenjwa nokuthi yimaphi okufanele uwaqaphele.

Khumbula, ilebula lokudla okunomsoco ngemuva kwephakheji lihlala linembile kakhulu kunelebula elikhulu elingaphambili.

Izinhlobo zamalebula ongazethemba

Lezi zivame ukuba nezincazelo ezithile zalokho ezikushoyo.

Isimangalo/Ilebula	Incazelo Elula
Okungokwemvelo	Lokhu kwenziwa ngokwemvelo ngangokunokwenzeka, ngaphandle komanyolo wokwenziwa noma izibulala-zinambuzane.
Kwenziwe ngezithako eziphilayo (Kwenziwe Nge-Organic)	Leli lebula lingasetshenziswa uma isithako okungenani singu-70% we-organic. Isibonelo, "Kwenziwe nge-organic oats."
Ayinayo i-gluten	Lokhu kubaluleke kakhulu kubantu abane-gluten allergies noma isifo se-Celiac. Ezimweni eziningi, leli gama lingathenjwa.
I-Cage Free vs. Ibanga Elikhululekile	Akunazikheji: Izinkukhu zigcinwa ngaphakathi, kodwa zinesikhala sokuzulazula. Izilwane ezikhululekile: Zinesikhala sokuzulazula. Amaqanda emvelo avela ezinkukhu ezikhululekile, eziphakelwa ngendlela yemvelo.
Ukubanjwa Kwasendle vs. Ukukhuliswa Kwasepulazini	Izinhlanzi ezibanjwe endle: Izinhlanzi ezibanjwe ezindaweni zokugcina amanzi zemvelo ezifana nolwandle, imifula, namachibi. Izinhlanzi ezikhuliswe epulazini: Izinhlanzi ezikhuliswe emathangini noma emakhejini anetha.

Amagama okufanele uwaqaphele kancane

Njengoba la magama engenalo incazelo ethile esemthethweni, ngezinye izikhathi angasetshenziswa ukudukisa umthengi. Ngakho-ke uma ubona la magama, funda ilebula lokudla okunomsoco ngemuva ngokucophelela .

"Okumnandi kancane": Njengoba kungekho mthetho othize wokubhala ngokuthi "ushukela ophansi," izinkampani zisebenzisa amagama anjengalawa. Okushiwo "okumnandi kancane" kungahluka kuye ngomuntu nomuntu. Ngakho-ke qiniseka ukuthi uhlola ilebula ukuthi 'ushukela owengeziwe' ungakanani.
"Okunempilo": Le ncazelo isabuyekezwa. Njengamanje, ukudla kungabizwa ngokuthi okunempilo uma kuqukethe amafutha amaningi amahle (amafutha e-mono- kanye ne-polyunsaturated) futhi kuqukethe izakhamzimba ezifana ne-potassium ne-vitamin D.
"Okungokwemvelo": Lokhu akunancazelo ethile. Ngakho-ke kuyadukisa kakhulu. Igama elithi "Okungokwemvelo" livame ukusho ukuthi akukho lutho lokwenziwa olungeziwe ekudleni. Kodwa-ke, alisho lutho ngokuthi ngabe izibulala-zinambuzane zasetshenziswa yini ngesikhathi zikhuliswa noma ukuthi inqubo yokukhiqiza yenziwa kanjani.
"Azinawo ama-hormone": Zonke izilwane zinama-hormone emizimbeni yazo. Funa ilebula ethi "awekho ama-hormone engeziwe" enyameni yenkomo, yemvu, noma emikhiqizweni yobisi. Akukho emthethweni ukufaka ama-hormone ezintweni ezifana nenkukhu, amaqanda, kanye nengulube. Ngakho-ke noma ngabe ubeka le lebula kokuthile, akusho lutho olukhethekile.

Umlayezo Wokuya Nawe Ekhaya

Funda njalo uhlu lwezithako kuqala uma uthenga ukudla. Qaphela uma izinto ezifana noshukela nosawoti zibhalwe kuqala.
Qaphela kakhulu usayizi wokudla . Uma udla iphakethe lonke, bala amakhalori nokuqukethwe ushukela ngokufanele.
Sebenzisa amanani angu-%DV ukuze ukhethe okungcono kakhulu phakathi kokudla okubili okufanayo.
Ungakhohliswa ngamagama angacacile njengokuthi “imvelo.” Themba njalo ilebula elingemuva.
Uma unesifo esifana nesifo sikashukela, umfutho wegazi ophakeme, noma i-cholesterol, kungcono ukukhuluma nodokotela wakho ngokudla kwakho bese ucela iseluleko.