Chikafu kunyora

Zvinyorwa zvekudya zvine ruzivo rwakakura kwazvo pazvikafu zvakawanda zvakapakurwa. Zvinyorwa zvekudya zvinodaidzwa kuti "Nutrition Chokwadi." IUnited States Chikafu neDrug Administration (FDA) yakagadzirisa iyo Nutrition Chokwadi chitambi, icho vazhinji vagadziri vachazove nacho munzvimbo muna 2021.

Hurumende yeUnited States inoda zvinyorwa zvekudya pane zvakawanda zvakapakirwa chikafu. Chikwata chinopa ruzivo rwakakwana, runobatsira, uye rwakakwana rwehutano. Hurumende inokurudzira vagadziri vechikafu kuti vavandudze mhando yezvigadzirwa zvavo kubatsira vanhu kuita sarudzo dzakanaka dzechikafu. Iyo inoenderana fomati yechiratidzo inokubatsira iwe kuenzanisa zvakananga izvo zvinovaka muviri zvezvakasiyana chikafu.

KUSHANDIRA SIZE

Kukura kwekushandira pane zvakatemwa kunoenderana neavhareji huwandu hwechikafu icho vanhu vanowanzodya. Zvigadzirwa zvakafanana zvekudya zvine saizi dzakasarudzika dzakafanana kuti zvienzanise zvigadzirwa zvive nyore.

Ramba uchifunga kuti iro rekushandira saizi pakara haigare yakaenzana saizi yekushandira ine hutano. Iyo inoratidza huwandu uhwo vanhu vanowanzodya. Haisi kurudziro yekuti yakawanda sei iyo chikafu chekudya.

Kazhinji yenguva, iyo saizi yekushandira pane chitaridzi haifanane nesaizi yekushandira pazita rekutsinhana neshuga. Zvemapakeji ane anodarika kamwe chete anoshandira, dzimwe nguva chitauro chinosanganisa ruzivo rwakavakirwa pakushanda saizi uye huwandu hwepasuru saizi.

AMOUNTS PAKUSHANDA

Huwandu hwe macalorie pakushanda hunoratidzwa mune yakakura mhando. Izvi zvinobatsira vatengi kuona zvakajeka huwandu hwe macalorie pakushanda. Chinyorwa chezvinhu zvinovaka muviri chinosanganisira:

• Mafuta akazara
• Trans mafuta
• Mafuta akaguta
• Cholesterol
• Sodium
• Yese makabhohaidhiretsi
• Chikafu fiber
• Yese shuga
• Yakawedzera shuga
• Mapuroteni

Izvi zvinovaka muviri zvakakosha kuhutano hwedu. Huwandu hwavo hunoratidzwa mumagiramu (g) ​​kana mamirigiramu (mg) pakushanda kurudyi rwechikafu.

MAVITAMINI NEMANGOZI

Vitamin D, calcium, iron, uye potassium ndiyo chete micronutrients inofanirwa kuve pane yekudyira chikafu. Makambani ezvekudya anogona nekuzvidira kunyora mamwe mavitamini uye mamineral mune chikafu.

PERCENT DAILY VALUE (% Mazuva ese Kukosha)

Zvakawanda zvinovaka muviri zvinosanganisira muzana muzana kukosha (% DV).

• Izvi zvinoratidza kuti munhu anoshanda zvakadii anopa kune yakakurudzirwa yakazara yezuva nezuva kudya kweumwe neumwe muviri. Peresenti tsika dzezuva nezuva dzinoita kuti zvive nyore kwauri kuti uenzanise chikafu uye uone kuti chimwe chikafu chinokwana sei mune chako chikafu.
• Semuenzaniso, chikafu chine magiramu gumi nematanhatu emafuta ane% DV ye20% zvinoreva kuti 13 magiramu emafuta anopa 20%, kana chikamu chimwe muzvishanu chemafuta ako ezuva nezuva akakurudzirwa.

Percent yezuva nezuva tsika dzinovakirwa pane 2,000-koriori chikafu. Iwe unogona kushandisa aya manhamba seyakajairwa gwaro, asi ziva mupfungwa dzako kuti koriori yako inoda inogona kunge iri yepamusoro kana yakaderera zvichienderana nezera rako, bonde, kureba, huremu, uye chiitiko chemuviri chiitiko.Ziva kuti mapuroteni, trans mafuta, uye mashuga akazara haana muzana ezuva nezuva zvirevo zvakanyorwa.

ZVIRATIDZO ZVIRI MUKATI ZVINOTAURA

Chinodiwa chemuviri chinoreva izwi kana chirevo pane chikafu chinopa chirevo pamusoro peyero yeimwe chikafu mune chikafu. Icho chirevo chinoreva zvakafanana kune chero chigadzirwa. Izvi zvinotevera zvimwe zvakabvumidzwa zvinovaka muviri.

Makorori mazwi:

• Makorori-akasununguka: asingasviki mashanu macalorie pakushanda.
• Low-calorie: makumi mana macalorie kana mashoma pakushandira (kushumira saizi yakakura kupfuura magiramu makumi matatu).
• Yakaderedzwa-koriori: Angangoita 25% mashoma macalorie pakushanda kana achienzaniswa neyakajairwa-koriori chikafu.
• Chiedza kana Lite: Chetatu-chetatu mashoma macalorie kana 50% mashoma emafuta pakushanda zvichienzaniswa nechikafu chenguva dzose. Kana inopfuura hafu yemakoriari anobva kumafuta, zvemukati zvemafuta zvinofanirwa kudzikiswa ne50% kana kudarika.

Shuga mazwi:

• Shuga-isina: Asingasviki 1/2 gramu yeshuga pakushanda
• Shuga yakadzikiswa: Inenge 25% shuga shoma pakushandisa kana ichienzaniswa nechikafu chisina kudzikiswa

Mafuta mazwi:

• Pasina mafuta kana zana muzana isina mafuta: Asingasviki 1/2 gramu yemafuta pakushanda
• Mafuta-akaderera: 1 g emafuta kana mashoma pakushumira
• Yakaderedzwa-mafuta: Anenge 25% mashoma mafuta kana achienzaniswa neyakajairwa-mafuta chikafu

Cholesterol mazwi:

• Cholesterol yemahara: Asingasviki mamirigiramu maviri echolesterol pakushanda uye magiramu maviri kana mashoma emafuta akazara pakushanda
• Cholesterol yakaderera: mamirigiramu makumi maviri kana mashoma echolesterol pakushanda uye magiramu maviri kana mashoma emafuta akazara pakushanda
• Yakaderedzwa-cholesterol: Inenge 25% yakaderera cholesterol pakushanda ichienzaniswa nechikafu chenguva dzose

Sodium mazwi:

• Sodium yemahara: Asingasviki mashanu mamirigiramu e sodium pakushanda
• Low-sodium: 140 mg kana pasi pe sodium panguva yekushandira
• Yakanyanya yakaderera sodium: 35 mg kana yakaderera yesodium pakushanda
• Yakaderedzwa sodium: Inenge 25% yakaderera sodium pakushanda pane chikafu chenguva dzose

Zvimwe zvinovaka muviri zvemukati zvinoti:

• "Yakakwirira," "Yakapfuma Mukati," kana "Yakanaka Sosi Ye": ine makumi maviri muzana kana kupfuura yeinokosha zuva nezuva pakushanda
• "Kwakanaka sosi," "Ine," kana "Inopa": ine gumi kusvika 19% yehuwandu hwezuva nezuva pakushanda

ZVINOTAURWA NEhutano

Chirevo chehutano meseji yechikafu chinotsanangura hukama huripo pakati pechikafu kana chinhu chinodyiwa (senge mafuta, calcium, kana faibha) uye chirwere kana mamiriro ane hukama nehutano. Iyo FDA inotarisira kubvumidza uye kudzora izvi zvirevo.

Hurumende yakabvumidza zvirevo zvehutano kune izvi zvinomwe zvekudya uye hukama hwehutano zvinotsigirwa nehumwe humbowo hwesainzi:

1. Calcium, vitamini D, uye osteoporosis
2. Mafuta echikafu uye gomarara
3. Fiber mumichero, miriwo, uye zviyo zvigadzirwa uye gomarara
4. Fiber mumichero, miriwo, uye zviyo zvigadzirwa uye coronary moyo chirwere
5. Zvibereko nemiriwo nekenza
6. Mafuta akaguta uye cholesterol uye chirwere chemwoyo checoronary
7. Sodium uye yakakwira BP (hypertension)

Muenzaniso wehutano hunoshanda unogona kuona pane yakakwira-fiber zviyo zvekudya chitambi chingave ichi: "Zvinhu zvakawanda zvinokanganisa njodzi yekenza; kudya chikafu chakaderera mumafuta uye kwakanyanya fiber kunogona kudzikisa njodzi yechirwere ichi."

Kuti uwane rumwe ruzivo nezve zvakanangana nezvehutano zvirevo, tarisa kune iro ruzivo nezve dhayeti uye hutano.

INGREDIENTS

Vagadziri vechikafu vanofanirwa kunyora zvigadzirwa mukuburuka muhurongwa nehuremu (kubva pane wakanyanya kusvika kudiki). Vanhu vane kunetseka kwekudya kana allergies vanogona kuwana ruzivo rwakakosha kubva kune yezvakanyorwa zvinyorwa pane zvakanyorwa.

Izvo zvinongedzo zvinyorwa zvinosanganisira, pazvinenge zvakakodzera:

• Caseinate semukaka wemukaka mune zvekudya zvinoti nondairy (senge kofi kirimu)
• FDA-inogamuchirwa mavara ekuwedzera
• Zvinyorwa zveprotein hydrolysates

Vazhinji vagadziri vanopa nhamba isingabhadharwe kuti vapindure mibvunzo nezvezvimwe zvigadzirwa zvechikafu uye zvigadzirwa zvavo.

ZVOKUDYA ZVINODZIVISWA PAKUDYA KUNYORA

Zvikafu zvakawanda hazvidiwe kuti uve neruzivo pamusoro pazvo. Ivo vanoregererwa kubva pakudya chikafu. Izvi zvinosanganisira:

• Zvikafu zvemuchadenga
• Chikafu chakawanda chisina kutengeswazve
• Vatengesi vezvekudya (senge vatengesi vekutengesa macookie, vatengesi vepanzira, uye michina yekutengesa)
• Zvitoro zvemuchipatara
• Zvokurapa zvekudya
• Flavour inotora
• Chikafu mavara
• Chikafu chinogadzirwa nemabhizimusi madiki
• Zvimwe zvekudya zvisina huwandu hwakakura hwechero zvinovaka muviri
• Plain kofi netii
• Yakagadzirira-ku-kudya chikafu chakagadzirirwa zvakanyanya pane saiti
• Zvokudya muresitorendi
• Zvinonhuwira

Zvitoro zvinogona kuzvipira kunyora zvinovaka muviri kune zvakawanda mbishi zvekudya. Vanogona zvakare kuratidza ruzivo rwehutano kune makumi maviri anowanzodyiwa michero mimbishi, miriwo, uye hove dzegungwa. Kudya zvinovaka muviri kwechinhu chimwe chete-chinogadzirwa mbishi, senge nyama yemombe uye mazamu ehuku, zvakare ndeyokuzvidira.

Kudya zvinovaka muviri; Nutrition chokwadi

• Chikafu chinyorwa chegwiti
• Chikafu chitaridzi gwaro rechingwa chegorosi chakazara
• Verenga zvinyorwa zvekudya

Yemagetsi Kodhi yeFederal Regulations webhusaiti. Chikamu 101 Kudya Chinyorwa. www.ecfr.gov/cgi-bin/text-idx?SID=c1ecfe3d77951a4f6ab53eac751307df&mc=true&node=pt21.2.101&rgn=div5. Yakagadziridzwa Kukadzi 26, 2021. Yakasvika musi waMarch 03, 2021.

Ramu A, Neild P. Kudya uye chikafu. Mu: Naish J, Syndercombe Dare D, eds. Chiremba Sayenzi. 3rd ed. Philadelphia, PA: Elsevier; 2019: chitsiko 16.

US Chikafu neDrug Administration webhusaiti. Chikafu kunyorera & chikafu. www.fda.gov/food/food-labeling-nutrition. Yakagadziridzwa Ndira 4, 2021. Yakasvika muna Kukadzi 18, 2021.

US Chikafu neDrug Administration webhusaiti. Iyo nyowani uye yakagadziridzwa chikafu chokwadi chitaridzi - kiyi shanduko. www.fda.gov/media/99331/download. Yakagadziridzwa Ndira, 2018. Yakasvika muna Kukadzi 18, 2021.