Maitiro Ekuverengera Chikafu Chechikafu, Sekureva kweDhietitians

Zvemukati

• Kushumira Saizi
• Makorori
• Nutrients
• Mazuva ese Kukosha
• Nguva yekutarisa Yakakwira% DV
• Nguva yekutarisa Yakaderera% DV
• Ongororo ye

Paunenge uchitora rwendo rwekufamba rwendo kubva pachiteshi chepeturu kana bhokisi rezviyo kubva muchitoro chikuru, mutengo weti ungangove iwo chidimbu chekutanga cheruzivo rwaunonongedza kuitira kuti usarudze kana ichikodzera kudyara pairi. Asi zvichibva pane zvakaurayiwa zvezvinhu zvinobatsira uye manhamba pane chikafu chekudya, iro jira riri kumashure kwepakeji rinofanira kunge riri uko maziso ako anozotevera.

Chikafu chekudya chinopa ruzivo rwakakosha kune vatengi nekuratidza chaizvo kuti yakawanda sei fiber, mapuroteni, mavitamini, zvicherwa, uye zvimwe zvinovaka muviri kupiwa kwechimwe chikafu chinopihwa. Nenzira iyo, iwe uchakwanisa kuita sarudzo ine ruzivo yekuwedzera kune yako ndiro - kana kwete.

"Kunyange zvazvo zvakakosha kuti munhu wese ave neruzivo rwekutanga rwekunzwisisa nezvekudya kwekudya, vamwe vanhu vakasiyana vanonyanya kubatsirwa nekutaura mazita pakuita zvisarudzo zvekudya, kunyanya avo vane chirwere cheshuga uye hypertension," anodaro Maya Feller, MS, RDN, CDN. , chiremba akanyoreswa nezvekudya zvinovaka muviri uyeChimiroBrain Trust nhengo. Vaya vanorarama nechirwere cheshuga vanowana iyo makabhohaidhiretsi uye fiber chikamu cheyebha rinobatsira kuona kukanganisika kwechikafu pashuga reropa ravo, nepo vanhu vane chirwere chemoyo vanogona kutarisa kune izvo zvine sodium kuti vasarudze kana chikafu chiri chekuwedzera kuwedzera kune kudya kwavo, anotsanangura kudaro.

Izwi rinokurumidza rekuchenjerera: Chikafu chekudya chinobva pane 2,000-koriori chikafu, uye iwe ungangoda kudya akawedzera kana mashoma makalori zvichienderana nezvinodiwa zvako zvakasiyana. Zvisineyi, iyo chokwadi chezvinovaka muviri inogona kuramba ichibatsira, chero uchiitora nesadza remunyu, anodaro Whitney English, M.S., R.D.N., nyanzvi yezvekudya zvakanyoreswa uye munyori we Iyo Yekusima-Yakavakirwa Mucheche & Mwana mudiki. “Vanhu vachiri kukwanisa kuzvishandisa kuona kuti chigadzirwa chakakwira here kana kuti chakaderera mune zvimwe zvinovaka muviri, [asi] vanofanira kuyeuka kuti zvavanoda zvinogona kusiyana nezvemunhuwo zvake,” anodaro.

Zvakanaka, saka unonyatso dudzira sei iro panhamba yenhamba nezvikamu? Pano, Feller neChirungu vanodzika maitiro ekuverenga iro reti yezvakanaka - kusanganisira izvo zvinhu zvekutarisa pazviri.

Kushumira Saizi

Paunenge uchitsvaga kuti ungaverenga sei chinyorwa chekudya zvinovaka muviri, unozofanirwa kutanga watarisa saizi yekushandira chikafu - inowanzo nyorwa mumikombe kana zvidimbu uye nhamba yemagiramu - uye nhamba yemasevhisi mupakeji (aka servings pa mudziyo). Iwe unogona kufunga kuti saizi yekushandira pane chinyorwa chekudya zvinovaka muviri ndiyo huwandu hweiyo chaiyo nyanzvi dzehutano hwekudya uye vezvehutano vanokurudzira kuti iwe udye panguva imwe, asi muchokwadi, zvinoratidza huwandu hwepakati hwechikafu vanhu vanowanzodya kana kunwa zvichibva pane zvekushandisa ongororo, chinodaro Chirungu.

Zvinogona kubatsira kutarisa kune iyi nhamba segwaro rekuti usarudze kuti imarii yaunofanira kuwedzera mundiro yako, asi unogona kudya zvishoma kana zvishoma pane yakanyorwa saizi yekushandira kuti unzwe wakaguta uye kuzadzisa zvinangwa zvehutano hwako pachako, anodaro Feller. . "Ndinokurudzira kuti vanhu vagadzire hukuru hwezvikamu pane zvavanoda pakudya uye vateerere nzara yemuviri yavo nekuzara pavanenge vachipeta," chinowedzera Chirungu. (Yakabatana: Pakupedzisira, Iri Nyore-Yekutevera Nhungamiro kune Hutano Chikamu Chikamu.

Zvakadaro, zvakakosha kuti utarise saizi yekushumira paunenge uchiverenga chikafu chekudya sezvo macalorie uye huwandu hwekudya hwakanyorwa hwakavakirwa pa izvo nhamba - kwete iyo yakazara pasuru kana mari yemidziyo. Kana iwe ukazopedzisira wadya maviri servings 'akakosha hummus, semuenzaniso, iwe unenge uchidya zvakapetwa huwandu hwenhengo (kureva mafuta, faibha, mapuroteni) uye macalorie akanyorwa, sekureva kweU.S.Food uye Drug Administration.

Makorori

Zvichitaurwa zviri nyore, macalorie anopa chiyero chekuti inguvai simba raunowana kubva pakushandiswa kwechimwe chikafu. Paunotanga kufunga kuti ungaverenga sei chinyorwa chekudya, iwe unogona kubva watarisa kune iyo caloric zvemukati, inova ndiyo hombe uye yakashinga nhamba papaneru. Asi haisi iyo inonyanya kukosha nhamba yekutarisa kana uchiita sarudzo yechikafu. "MaCalori pachawo anopa nzwisiso shoma yekuti chikafu chine hutano sei," anodaro Feller. "Zvinoita sekunge chikafu chine mashoma macalorie anofungidzirwa kuti ane hutano halo uye anoonekwa senge sarudzo yakanakisa, nepo iwo akakwira macalorie achifanira kudzivirirwa. (Inoenderana: Iyo #1 Chikonzero chekumira Kuverenga Macalorie)

Tora nzungu nembeu, semuenzaniso. Kunyange chikafu ichi chakakwira mumacalorie kupfuura makarotsi kana magaka, hazvireve kuti ivo havana hutano sevhegi, uye vese vanogona kuva nenzvimbo mundiro yako, anodaro Feller. Pasina kutaura, "chikafu chine macalorie, chakadai seavocado, icho chinopa micronutrients yakakosha uye phytochemicals ichave sarudzo iri nani mukutsigira metabolic hutano pane yakaderera-koriori sarudzo isina chikafu," anowedzera.

Panzvimbo pekutarisa kune caloric zvirimo kuti uone kana chikafu "chakanaka kwauri," Chirungu chinokurudzira kutaura nezvekugutsikana kwachingaita kuti unzwe. "Kutarisa kuwanda kwemacalorie mune chigadzirwa kunogona kukubatsira iwe kuona kuti yakawanda sei chikafu chaungade kudya kuti unzwe kuguta," anodaro. "Asi ivo vanongova chinhu chimwe chete - fiber, mafuta, uye mapuroteni zvinokanganisawo kuguta."

Nutrients

Pane ese mavara ezvekudya, iwe unowana macro macro uye micronutrients, kusanganisira akazara mafuta (akaputswa pasi kuita akazara uye mafuta anotapira), cholesterol, sodium, yakazara makabhohaidhiretsi, zvekudya faibha, akawedzera shuga (ayo anowedzerwa panguva yekugadzirisa), mashuga ese (chiyero cheshuga yakawedzerwa pamwe neshuga dzinowanikwa muchikafu) mapuroteni, vhitamini D, calcium, iron, uye potassium. Unogona kuona mamwe mashoma mamicronutrients, asi haanyorwe pane yezvinovaka muviri kunze kwekunge paine chirevo chakaitwa nezve chikafu ichocho, uye zvinoburitswa nemugadziri nekuzvidira, anodaro Feller.

Mazuva ese Kukosha

Iwe uchaonawo chikamu cheDaily Value (% DV), inova chiyero - muchikamu chechimiro - chechimwe chekudya chiripo mune chimwe chekudya kwechikafu ichocho, anodaro Feller. Kukosha kwezuva nezuva kwehutano kunoiswa neDFA, uye zvinorehwa kuti zvikubatsire kuziva huwandu hwechimwe chinhu chinovaka muviri chinowanikwa mukushambadzira kwechikafu zvine chekuita nezvechikafu chavo chakashata cheichi chikafu, sekureva kweNational Institutes of Health. Kunyange zvazvo vachiwanzofanana neInokurudzirwa Dietary Allowances kana Yakakwana Intakes inotarwa neUnited States Department of Agriculture, haisi nguva dzose yakafanana, maererano neNIH.

"Zvinoenderana nemazana maviri ezuva ekoriori anowanikwa pane ese mavara ekudya," anotsanangura. "Somuenzaniso, kushandiswa kweoatmeal kunogona kuva ne2 mg yesimbi, iyo 10 muzana ye% DV yesimbi kune mumwe munhu anodya 2,000 makorikori pazuva." Nekutarisa nekukurumidza, iyo% DV inogona kukuudza kana kugoverwa kwechikafu kwakakwenenzverwa (20 muzana kana kupfuura) kana pasi (5 muzana kana pasi), uye huwandu hwesirin'i imwe neimwe kushumirwa kwechikafu kunopa kune yako kudya kwemazuva ese, maererano neDFA.

Kunze kwezvose zvinovaka muviri zvakanyorwa, chete mafuta ekushambadzira uye huwandu hweshuga huchaita kwete vane %DV. Sekureva kweFDA, hapana ruzivo rwakakwana rwunowanikwa rwekuisa Daily Value yemafuta anotapira, uye hapana masangano ehurumende akakurudzira muganho wekushandisa kwehuwandu hweshuga. Kazhinji, hauzooni %DV yeprotein zvakare, sezvo ichingodiwa kunyorwa chete kana chigadzirwa chichiti "chakakwira muprotein" kana kuti chakaitirwa vana vari pasi pemakore mana kubva kune vanhu vazhinji vari pamusoro pezera iro. boka rinowana zvakaringana zvechikafu kuburikidza nekudya zvakajairika, maererano neFDA. (Yakabatana: Iyo Yekupedzisira Rondedzero yePamusoro-Mapuroteni Zvikafu zvaunofanira Kudya Vhiki rega rega)

Nguva yekutarisa Yakakwira% DV

Paunenge uchiverenga chikafu chekudya, iwe unowanzo kuda kutsvaga yakakwira% DV yekudya fiber, vhitamini D, calcium, iron, uye potasium - zvinovaka muviri izvo maAmerican kazhinji haadye zvakakwana, maererano neFDA. Fiber ndiyo kiyi yekuchengeta ura hwako hwenguva dzose, kudzora mazinga eshuga yeropa, uye kukubatsira kuti unzwe wakaguta nekukurumidza; vitamini D uye calcium zvinobatsira kuchengetedza mapfupa ako akasimba; iron inobatsira kutakura okisijeni kuburikidza neropa rako kuenda kunhengo dzese dzemuviri wako uye inonyanya kukosha kune vakadzi vane nguva inorema, sezvo vanorasikirwa neakakosha mamineral kuburikidza nekubuda ropa kwekutevera; uye potasium inobatsira itsvo dzako nemoyo kushanda nemazvo. Uyezve, "vanhu vakawanda vakasiyana, vakadai sevana, vakadzi vane pamuviri, uye vakwegura, vanogona kunge vari pangozi yakakura yekuwana kushaya zvokudya zvinovaka muviri uye vanogona kubatsirwa nekunyatsoteerera kune macro uye micronutrients inokosha, yakadai se calcium, vitamin D, iron. , uye mapuroteni, kuona kuti vari kudya mari yakakwana," anodaro Feller. TL; DR: Zvakakosha kuti uedze kudya zvinokwana chega chega chekudya icho %DVs kubva mukudya kwese kwaunodya muzuva inowedzera kusvika zana muzana - kana, chaizvo, padhuze nepaunogona kusvika kwairi - uye iwe unofanirwa kugadzira. tsika yekutarisa% DVs kana iwe uchinge wawana iko kurembera kwekuti ungaverenga sei chinyorwa chekudya.

Nguva yekutarisa Yakaderera% DV

Padivi, iwe unowanzoda kutsvaga yakaderera% DV yeshuga yakawedzerwa, mafuta akazara, uye sodium-zvinovaka muviri izvo vanhu vanogara muU.S. ICYDK, mafuta akazara anogona kuwedzera huwandu hweLDL cholesterol (iyo "yakaipa" rudzi), ichiwedzera njodzi yechirwere chemoyo uye sitiroko, kana ichidyiwa zvakanyanya, maererano neU.S. National Library of Medicine. Saizvozvowo, kudya sodium mukuwedzera kunowedzera kuwedzera kweropa, izvo zvinomutsawo njodzi yehosha yemwoyo, sekureva kweCenters for Disease Control and Prevention. Kudya nekunwa zvakawandisa kana zvakagadzirwa shuga, izvo zvinonzi naFeller zvinowedzerwa muchigadzirwa kunatsiridza kunaka asi hazvipi rubatsiro rwehutano, zvinogona kubatsira mukuwedzera huremu, rudzi rwechipiri chirwere cheshuga, uye, zvakare, chirwere chemoyo, CDC.

Ehezve, izvo hazvireve kuti iwe unofanirwa kusiya charcuterie uye madhishi kune zvakanaka chete nekuti ivo vanozvirumbidza yakakwira huwandu hweiyo mishonga. Kana iwe uchida kudya chimwe chinhu chakakwira mumafuta akazara, sodium, kana shuga, zvakangonaka kuita kudaro - chero iwe uchienzanisa nekudya izvo zvakaderera mune izvo zvinovaka muviri muswere wese wezuva, maererano neFDA. Zvichiri nani, batanidza izvo zvinotapira zvinotapira nefiber (funga: brownie ine rutivi rwemuchero) kudzivirira shuga yako yeropa kubva pakuputika, kana nosh pane iyo salty mbatatisi machipisi ane potassium-rich bhanana kubatsira kuenzanisa sodium. Saka mushure mekunge wagona kuverenga kuraira kwekudya kunovaka muviri, enda kumberi udye chokoreti chip cookie yawanga uchitarisa - iwe uchaziva nzira yekuwedzera chikafu icho chinokubatsira iwe kuwana izvo zvimwe zvakakosha zvinovaka muviri gare gare.

Ongororo ye