Chii Chashandurwa Mune 2020-2025 Dietary Guidelines kumaAmerican?
Zvemukati
- Idzo Huru Shanduko kune 2020 Dietary Guidelines
- Mazano Akakosha
- Gadzira Yese Bite Kuverenga
- Sarudza Yako Yega Yega Kudya Muenzaniso
- Ongororo ye
Dhipatimendi reUnited States rezvekurima (USDA) uye neDhipatimendi reUtano reHutano neHuman Services (HHS) vakaburitsa pamwe chete gwara redzidziso makore mashanu ese kubva 1980. Yakavakirwa pauchapupu hwesainzi hwezvikafu zvinokurudzira hutano muhuwandu hweUS. vane hutano, avo vari panjodzi yezvirwere zvine chekuita nekudya (senge chirwere chemoyo, gomarara uye kufutisa), nevaya vanorarama nezvirwere izvi.
Iyo 2020-2025 nhungamiro yezvekudya ichangoburitswa muna Zvita 28, 2020 paine shanduko huru, kusanganisira zvinhu zvine hutano izvo zvisati zvambogadziriswa. Heino tarisiro yeimwe yeshanduko huru uye kugadzirisa kune izvo zvazvino dhayeti kurudziro - kusanganisira izvo zvakagara zvakafanana uye nei.
Idzo Huru Shanduko kune 2020 Dietary Guidelines
Kekutanga makore makumi mana, nhungamiro yezvekudya inopa nhungamiro yezvekudya kumatanho ese ehupenyu kubva pakuzvarwa kusvika pakukura, kusanganisira kubata pamuviri nekuyamwisa. Iye zvino unogona kuwana nhungamiro uye zvakanangana nezvinodiwa zvevacheche uye vana vacheche vane makore 0 kusvika makumi maviri nemana, kusanganisira nguva yakakurudzirwa yekuyamwisa chete (mashoma emwedzi mitanhatu), nguva yekuunza yakasimba uye ndeapi solids ekuzivisa, uye kurudziro yekuunza nzungu -kune chikafu kune vacheche vari panjodzi huru yekuzorora kweenzungu pakati pemwedzi mina kusvika kumitanhatu. Aya mazano anokurudzirawo zvinovaka muviri uye chikafu chinofanira kudyiwa nevakadzi panguva yepamuviri uye yekuyamwisa kuitira kuzadzikisa izvo zvinovaka muviri zvevacheche pamwe nemwana wavo. Pakazere, pane kusimbiswa kwekuti hazvisati zvanyanya kunonoka, kana kunonoka, kudya zvakanaka.
Zviratidzo zvekudya zvine hutano, zvisinei, zvakaramba zvakangofanana pamhando dzakasiyana dzemirayiridzo iyi - uye ndezvekuti izvo zvakanyanya kukosha, zvisina tsarukano zvekudya zvine hutano (kusanganisira kukurudzira kudya kwakasimba-kwakakora uye kudzikisira kudyiwa kwehumwe huturu hwakabatana nechirwere uye hurombo mhedzisiro yehutano) ichiri kumira mushure memakumi emakore ekutsvagisa.
Mazano Akakosha
Pane zvinovaka muviri kana zvekudya izvo vanhu vekuAmerica vazhinji vanowana zvakawandisa: shuga yakawedzerwa, mafuta akazara, sodium, uye zvinwiwa zvinodhaka. Iwo chaiwo maganhuro ega ega zvinoenderana ne2020-2025 Dietary Guidelines ndeaya anotevera:
- Limit akawedzera shuga kusvika pasi pegumi muzana muzana yemakoriori pazuva kune chero munhu ane makore maviri makore uye zvichikwira uye dzivisa kuwedzerwa shuga zvachose kune vacheche uye vana vadiki.
- Deredza mafuta akazara kusvika pasi pegumi muzana muzana yemakoriori pazuva kutanga pazera makore maviri. (Yakabatana: Nongedzo kune Zvakanaka vs. Zvakaipa Mafuta)
- Kuderedza sodium kusvika pasi pe2,300 milligrams pazuva kutanga pazera remakore 2. Izvo zvakaenzana ne teaspoon imwe yemunyu.
- Deredza zvinwiwa zvinodhaka, kana ichinwa, kune zvinwiwa zviviri pazuva kana zvishoma kune varume uye 1 chinwiwa pazuva kana zvishoma kune vakadzi. Chikamu chimwe chinwiwa chinotsanangurwa se5 maununisi ewaini, 12 maoindi emvura, kana 1.5 maoreni emvura e80-chiratidzo chinwiwa senge vodka kana ramu.
Ichi chigadziriso chisati chaburitswa, paive nekutaura kwekuwedzera kudzikisa kurudziro yekuwedzera shuga uye zvinwiwa zvinodhaka. Pasati pagadziriswa, komiti yezvakasiyana zvekudya uye nyanzvi dzezvekurapa dzinoongorora ongororo yazvino uye humbowo pane chikafu uye hutano (uchishandisa ongororo yedata, kuongororwa kwakarongeka, uye modhi yechikafu) uye inoburitsa mushumo. (Mune ino kesi, iyo Scientific Report ye2020 Dietary Guidelines Advisory Committee.) Chirevo ichi chinoshanda senge rudzi rwekurudziro yehunyanzvi, ichipa yakazvimirira, sainzi-yakavakirwa zano kuhurumende sezvo ichibatsira kuvandudza inotevera gwara remitemo.
Chirevo chazvino chekomiti, chakaburitswa muna Chikunguru 2020, chakapa kurudziro yekudzora shuga yakawedzerwa ku6 muzana yemakoriori ese uye kucheka muganho wakanyanya wezvinwiwa zvinodhaka zvevarume kusvika pa1 pazuva; zvisinei, humbowo hutsva hwakaongororwa kubvira 2015-2020 edition yakanga isina hukuru zvakakwana kutsigira shanduko kune idzi nhungamiro. Nekudaro, iwo mana nhungamiro akanyorwa pamusoro apa akafanana neaya akange ari eakare edzidziso madhairekitori akaburitswa muna2015. Zvisinei, maAmerican vachiri kusasangana nemazano aya pamusoro uye kutsvagurudza kwakabatana kunwisa doro, shuga yakawedzerwa, sodium, uye mafuta akazara zvakasiyana-siyana zvehutano mhedzisiro, kusanganisira Type 2 chirwere cheshuga, chirwere chemoyo, kufutisa, uye cancer, maererano nekutsvaga.
Gadzira Yese Bite Kuverenga
Iyi yazvino nhungamiro yaisanganisira kushevedzera kune chiito: "Ita Bite yega yega kuverenga neDhijitari Mirayiridzo." Chinangwa ndechekukurudzira vanhu kuti vatarise pakusarudza zvekudya zvine utano uye zvinwiwa zvine hupfumi muhutano, asi vachigara mukati memiganhu yavo yekoriori. Zvisinei, vatsvakurudzi vakaona kuti mavhareji eAmerica anokwana makumi mashanu neshanu kubva pamazana muHutano Hwekudya (Healthy Eating Index) (HEI), inoyera kuti chikafu chinowirirana zvakadii nemirayiridzo yezvokudya, zvichireva kuti hazvina kuenderana chaizvo nemazano aya. Tsvagiridzo inoratidza kuti iyo yepamusoro yeHEI mamaki iwe unayo, iri nani mukana iwe wekuvandudza hutano hwako.
Ndosaka kugadzira chikafu uye chinwiwa sarudzo dzakapfuma mune zvinovaka muviri kunofanirwa kuve sarudzo yako yekutanga, uye kuchinjisa mafungiro kubva "pakubvisa zvakashata zvekudya" kuenda "kusanganisira zvimwe zvekudya zvine huremu" zvinogona kubatsira vanhu kuita shanduko iyi. Iwo madhairekitori ezvekudya anokurudzira kuti 85 muzana yemakoriori aunodya zuva rega rega anofanirwa kubva pazvikafu zvine hupfumi, nepo iwo mashoma macalorie (anenge gumi neshanu muzana), akasiyirwa shuga dzakawedzerwa, mafuta akazara, uye, (kana zvichidyiwa) doro. (Inoenderana: Ndiyo 80/20 Inotonga iyo Goridhe Chiyero cheDietary Balance?)
Sarudza Yako Yega Yega Kudya Muenzaniso
Mirayiridzo yekudya haitarise pane chimwe chikafu chiri "chakanaka" uye chimwe chiri "chakaipa." Izvo zvakare haina kutarisa maitiro ekugadzirisa kamwe kudya kana zuva rimwe chete panguva; asi, ndezvekuti iwe unosanganisa sei zvekudya uye zvinwiwa muhupenyu hwako hwese senzira inoenderera iyo yakaratidzwa nerutsvagiro ine hutano hukuru pahutano hwako.
Uye zvakare, zvaunofarira iwe, hunhu hwetsika, uye bhajeti zvese zvinoita basa munzira yaunosarudza kudya. Mazano ezvekudya anokurudzira nemaune mapoka ezvekudya - kwete chikafu chakananga uye zvinwiwa - kudzivirira kuve anoraira. Iyi fomati inogonesa vanhu kuti vagadzire madhairekitori ezvekudya ave avo vega nekusarudza zvekudya, zvinwiwa, uye zvinwiwa zvekudya kuzadzisa zvido zvavo uye zvavanofarira.