Zvikafu zvekudya zvevakuru

Kune chero munhu arikuedza kutarisa huremu hwavo, kusarudza zvinwiwa zvine hutano kunogona kuva kwakaoma.

Kunyangwe kunwa kwakagadzira "mufananidzo wakashata," zvinwiwa zvinogona kuve chikamu chakakosha pane chako chikafu.

Vanogona kupa simba pakati pezuva kana paunenge uchirovedza muviri. Kudya kwakanaka pakati pekudya kunogona zvakare kuderedza nzara yako uye kukuchengetedza kubva pakudya zvakanyanya panguva yekudya.

Pane zvakawanda zvekudya zvekudya zvekusarudza kubva, uye zvirokwazvo hazvisi zvese zvekudya zvine hutano kana zvichakubatsira iwe kudzora huremu hwako. Edza kudzikamisa tudyo tusina hutano twaunounza mumba. Kana ivo vasipo, iwe unowanzoita sarudzo dzakanaka.

Kana iwe usina chokwadi kana tudyo twakagwinya, verenga iyo Nutrition Chokwadi chitambi, icho chinopa ruzivo rwekushandira saizi, macalorie, mafuta, sodium, uye neshuga yakawedzerwa.

Teerera kune saizi yekushandira yakataurwa pane zvakanyorwa. Zviri nyore kudya zvakapfuura ichi chiyero. Usambofa wakadya wakananga kubva muhombodo, asi govera chakaringana kushandira uye woisa mudziyo kure usati watanga kunwa. Dzivisa zvinwiwa zvinotora shuga seimwe yekutanga zvigadzirwa. Nutswe chikafu chine hutano, asi saizi yemugove idiki, saka kana ukadya chikafu kubva muhombodo, zviri nyore kwazvo kudya macalorie akawandisa.

Zvimwe zvinhu zvekufunga nezvazvo:

• Ukuru hwechikafu chinofanira kuratidza chiyero chakanaka pakati pemakirori akakwana kuti ugutsikane newe, asi zvakadaro hachisi chakawandisa kusimudzira uremu husingadiwe.
• Sarudza zvekudya zvine mafuta mashoma uye zvakawedzera shuga uye zvine fiber yakawanda nemvura. Iwe uchadya mashoma macalorie asi ugare wakazara kwenguva yakareba. Izvi zvinoreva kuti apuro chikafu chinopa hutano pane bhegi remachipisi.
• Vavarira michero, miriwo, zviyo zvese-zviyo, uye nemukaka une mafuta mashoma.
• Deredza chikafu uye zvinwiwa zvine shuga yakawedzerwa.
• Chibereko chitsva isarudzo ine hutano pane chinwiwa chine michero. Kudya uye zvinwiwa zvinonyora shuga kana chibage sirasi sechimwe chezvinhu zvekutanga hazvisarudzo sarudzo dzakanaka.
• Kubatanidza puroteni ine makabhohaidhiretsi kunobatsira kuti chikafu chinokuchengetedza chizare kwenguva refu. Enzaniso dzinosanganisira kuve neapuro uye tambo chizi, gorosi rose rinokanya nzungu ruomba, karoti uye hummus, kana plain yogati uye michero mitsva.

Zvibereko nemiriwo sarudzo dzakanaka dzekudya zvinonaka. Ivo vakazara mavitamini uye vakaderera mumacalorie nemafuta. Vamwe vanogadzira gorosi rakazara uye chezi vanoitawo tudyo tudiki.

Mimwe mienzaniso yezvakanaka zvekudya zvekudya ndeiyi:

• Maapuro (akaomeswa kana kucheka kuita wedges), 1 yepakati kana ¼ mukombe (35 magiramu)
• Bhanana, 1 wepakati
• Mazai, ¼ mukombe (35 gramu)
• Michero yematehwe (yakaomeswa michero puree) isina kuwedzerwa shuga
• Karoti (yenguva dzose makarotsi akachekwa kuita mitsetse, kana vana karoti), 1 mukombe (130 gramu)
• Tora peas (mapodhi anodyiwa), 1.5 makapu (350 magiramu)
• Nuts, 1 oz. (28 gramu) (anenge maarumondi makumi maviri nematatu)
• Yese-zviyo yakaoma zviyo (kana shuga isina kunyorwa seimwe yezvinhu zviviri zvekutanga), ¾ mukombe (70 gramu)
• Pretzels, 1 oz. (28 gramu)
• String cheese, 1.5 oz. (42 gramu)
• Yakaderera-mafuta kana isina mafuta yogati, 8 oz. (224 gramu)
• Yakashambiswa yakazara-gorosi English muffin
• Mhepo yakabuda popcorn, 3 makapu (33 gramu)
• Cherry kana mazambiringa madomasi, ½ mukombe (120 gramu)
• Hummus, ½ makapu (120 gramu)
• Nhanga mbeu muhombodo, ½ mukombe (18 gramu)

Isa zvidyiwa mumidziyo midiki yepurasitiki kana mabhegi kuitira kuti zvive nyore kutakura muhomwe kana mubhegi. Kuisa tudyo mumidziyo kunokubatsira iwe kudya chikamu chakaringana saizi. Ronga kumberi uye uunze zvako zvekudya zvekudya kuti zvishande.

Limit "junk-chikafu" chinonaka senge machipisi, zviwitsi, keke, makuki, uye ice cream. Nzira yakanakisa yekurega kudya chikafu chisina kudya kana zvimwe zvinwiwa zvisina hutano ndeyekushaya izvi zvekudya mumba mako.

Zvakanaka kuti uve nechikafu chisina hutano kamwechete mune imwe nguva. Usambofa wakabvumidza chero chisina kunaka chikafu kana zvihwitsi zvingakonzeresa kubiridzira izvi zvekudya kana kunyanyisa. Chinokosha kuenzanisa uye kuenzanisa.

Mamwe matipi:

• Dzorera dhisipi dhishi nemuchero wemichero.
• Chengetera chikafu senge makuki, machipisi, kana ayizi kirimu kwavanonetsa kuona kana kusvika. Isa ice cream kuseri kwefriji uye machipisi pasherufu yakareba. Fambisa chikafu chine hutano kuenda kumberi, paziso reziso.
• Kana mhuri yako ichidya zvichitarisa TV, isa chikamu chechikafu mundiro kana mundiro yemunhu wega wega. Zviri nyore kudya zvakanyanya kubva mupakeji.

Kana iwe uchinge uchinge uchinge uchinge uchinetseka kuwana zvinwiwa zvine hutano zvaunoda kudya, taura kune akanyoreswa wezvekudya kana wemubatsiri wezvehutano wemhuri yako mazano anoshanda kumhuri yako.

Kurema-kurasikirwa - zvidyiwa; Kudya zvine hutano - tudyo

American Academy yeNutrition uye Dietetics webhusaiti. Smart snacking yevakuru uye vechidiki. www.eatrightpro.org/~/media/eatright%20files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/smart-snacking-for-adult-and-teens.ashx. Yakasvika Nyamavhuvhu 30, 2020.

Hensrud DD, Heimburger DC. Nutrition's interface nehutano uye chirwere. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chitsiko 202.

United States Chikafu neDrug Administration (FDA) webhusaiti. Chikafu kunyorera & chikafu. www.fda.gov/food/food-labeling-nutrition. Yakagadziridzwa Nyamavhuvhu 18, 2020. Yakasvika Nyamavhuvhu 30, 2020.

Dhipatimendi reU.S. rekurima uye Dhipatimendi reUtano reU.S. Dhijitari Mirayiridzo yevaAmerica, 2020-2025. Yechishanu Edition. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Yakagadziridzwa Zvita 2020. Yakasvika Zvita 30, 2020.

• Chikafu
• Kudzora Kurema