3 Mazano Anokurumidza Ekuverenga Mavara ezvekudya

Zvemukati

• 1. Mangani masevhisi ayo?
• 2. Tarisa fiber
• 3. Ziva shuga dzako
• Yakawedzera shuga inogona kusanganisira:
  
• Kuziva kuverenga mavara anokwanisa kukubatsira iwe kuwana zvinovaka muviri zvaunoda

Kubva pane izvo zvinoshandira saizi zvinorevei chaizvo kuti yakawanda sei fiber inofanirwa kuve iri mune chikafu chinhu.

Iyo Nutrition Facts chitambi chakagadzirwa kutipa isu, mutengi, nzwisiso yezviri mune zvekudya zvedu, kubva kune yakawanda sei sodiamu uye faibha iri mubhokisi rezviyo kune mangani masevhisi ari mutoni yemukaka.

Kuziva ruzivo urwu kunogona kubatsira iwe kuteedzera macronutrients, kuve nechokwadi kuti uri kuwana mavitamini akakwana uye zvicherwa mukudya kwako, uye zvinogona kutobatsira mukutungamira kweimwe isingagumi mamiriro.

Kana zvasvika pakudya zvinovaka muviri - zvese kubva pakukura kwechikamu
kune yakawanda sei shuga yakawedzerwa iwe yaunofanirwa kuve nayo mukudya kwako - zviri nani kubvunza
nemubatsiri wezvehutano uyo anogona kukutsigira mukuongorora zvaunoda.

Nepo vazhinji vevatengi vangu vaine ruzivo rwekuverenga zvinyorwa zvekudya, kune vamwe vachiri kusaziva nezve zvimwe zvinhu zvacho.

Nekudaro, kunyangwe iwe usina chokwadi chekuti ungaverenga sei iyo Nutrition Chokwadi chitambi kana uchida kunzwisisa kuti nei zvichikosha pakuita sarudzo dzakanakisisa dzehutano panguva yekutenga chikafu, heano matatu matipi-anotenderwa matipi kumibvunzo yakajairika pamusoro pemavara ezvekudya.

1. Mangani masevhisi ayo?

Zviri nyore kuti uwane kuvhiringidzika pakati pehukuru hwekushandira, masevhisi pane mudziyo, uye saizi yechikafu. Kuti utange iwe, heino yekukurumidza rundown:

• Kushumira saizi ukuru kana chikamu chechigadzirwa icho
  inokwana kusvika kuhuwandu hwezvakadyiwa zvakanyorwa. Ruzivo rwese rwunopihwa mu
  Nutrition Chokwadi chinyorwa chinobva pane saizi yekushandira yakanyorwa.
• Kushumira pane mudziyo ndiyo huwandu hwese hwekusevenzesa pane mudziyo.
• Kukura kwechikamu haisi kuwanikwa pane iyo Nutrition Chokwadi chitambi.
  Izvo zvakasiyana kune wese munhu zvichienderana nezvinangwa zvavo zvehutano zvakasarudzika uye zvavanoda, senge
  kana vaine chirwere. Zvakare, iyo yakakurudzirwa chikamu saizi kune yega
  munhu anogona kunge asina kufanana nehukuru hwekushandira hwakanyorwa papakeji, kunyanya
  kana iwe uri kugadzirisa mamiriro akaita seshuga.

Paunenge uchinge waona saizi yechinhu chekudya chinowanikwa, chiri pasi peNutrition Facts musoro, ndiyo nguva yekufunga kuti izvi zvinorevei kuchiratidzo chakazara.

Ngatishandise bhegi repasta semuenzaniso.

Kana saizi yekushandira ikati 1 mukombe wepasta, iyo ruzivo rwekudya pazasi pehukuru hwekushumira (mafuta, makabhohaidhiretsi, mapuroteni, shuga, faibha) zvinongoshanda kune iyo 1 mukombe wepasta.

Izvo zvakati, kushandira saizi dzinogona kugadziriswa kusangana nehumwe hutano uye huremu zvinangwa. Semuenzaniso, kana iwe uri mutambi wekutsungirira kana uchida kuwedzera uremu, ungangoda kuwedzera saizi yako chikamu. Izvi zvinoreva kuti iwe uchawedzerawo kukura saizi.

Iwe unogona, pachinzvimbo, kuda kukwidza yako chikamu saizi kune maviri servings (2 makapu) pane 1 mukombe. Izvi zvinoreva kuti ruzivo rwehutano rwakapihwa, pakushanda, rwunogona kupetwa kaviri.

2. Tarisa fiber

Vazhinji vedu tinonzwisisa kuti fiber chikamu chakakosha chekudya kwedu. Asi vangani maAmerican arikunyanya kushandisa fiber yakakwana zuva nezuva? Sezvazvinoitika, kwete. Uye apa ndipo panogona kubatsira Nutrition Chokwadi chitambi.

Iyo yakakurudzirwa zuva nezuva fiber kudya kunoenderana nezera, bonde, uye koriori yekudyiwa. General mirayiridzo kubva kuNational Academy yeSainzi inokurudzira zvinotevera fiber zvezuva nezuva.

Kana uri pasi pemakore makumi mashanu ekuberekwa:

• vakadzi:
  25 magiramu
• varume:
  38 magiramu

Kana anopfuura makumi mashanu:

• vakadzi:
  21 magiramu
• varume:
  30 magiramu

Teerera kune magiramu e fiber pakushandira pane iyo Nutrition Chokwadi chitambi. Vavarira chikafu chine huwandu hwakanyanya hwefiber, ingangoita magiramu mashanu pakushanda.

Chinyorwa cheNutrition Chokwadi chakagadzirirwa kuverenga muzana yezvose zvinovaka muviri muchigadzirwa, kusanganisira fiber yekudya, zvichibva paDaily Values ​​muzana (DV%). Izvi zvikamu zvinoverengerwa pahwaro hwekuti munhu anodya chiyero zviuru zviviri macalorie pazuva.

Zvakakosha kuyeuka kuti zviuru zviviri zvemakoriori pazuva ndizvo
zvimwe zvegwara. Zvekudya zvemunhu wese zvakasiyana.

Paunotarisa zvikamu zvechero zvipi zvinovaka muviri pane zvakanyorwa, chero chinhu chiri mashanu muzana kana zvishoma chinotarisirwa pasi. Chero chinhu makumi maviri muzana kana kupfuura chinofungidzirwa chakakwira.

Fibha ndeimwe yeaya manyowa ari pachiratidzo ayo anofanirwa kunge ari munzvimbo yepamusoro. Mune mamwe mazwi, tsvaga chikafu chine fiber DV yeinosvika makumi maviri muzana pakushanda.

3. Ziva shuga dzako

Pachine hurukuro yakawanda pamusoro penyaya yeshuga yakawedzerwa sezvo ichireva hutano. Izvo zvinogona, zvakadaro, kuti zvibvumirane pane izvo zvakawandisa, munhu wezuva nezuva huwandu hwakazara huwandu hwehuga hunofanira kunge hwakaderera.

Tisati tatsvaga mune izvo zvakafanira kuwedzerwa shuga kudya kwezuva, ngatitangei titaure nezve mutsauko uripakati peshuga yakazara neshuga yakawedzerwa:

• Yese shuga ndiwo huwandu hweshuga hunowanikwa mukati
  chigadzirwa, zvese zvinowanzoitika (seshuga mumuchero nemukaka) uye zvinowedzerwa.
• Yakawedzera shuga chingoreva huwandu hweshuga
  izvo zvakawedzerwa panguva yekugadziriswa kwechigadzirwa chechikafu.

Yakawedzera shuga inogona kusanganisira:

• high-fructose chibage sirasi
• tafura shuga
• uchi
• maple manyuchi
• yakadzama miriwo kana michero majusi
• brown mupunga manyuchi

Zvino kupinda zvakadii.

IAmerican Heart Association inokurudzira vakadzi kuti vasadye anopfuura magiramu makumi maviri nemana eshuga yakawedzerwa pazuva uye varume vanodya zvisingapfuure makumi matatu negiramu. Mune mamwe mazwi, izvi zvinoreva:

• nokuti
  vakadzi: 6 mashupuni eshuga, kana zana macalorie
• nokuti
  varume: 9 mashupuni eshuga, kana 150 macalorie

Izvo zvakati, izvo zviri zvishoma kurerutsa. Ivo vanokurudzira ruzhinji ruzhinji kunwa kwete inopfuura gumi muzana yemakoriori ezuva nezuva kubva pashuga yakawedzerwa.

Sezvazviri nenyaya zhinji maererano nekudya kunovaka muviri, zvinokurudzirwa zvinosiyana zvichienderana nemunhu uye nezvaanoda.

Kunyangwe zvichikosha kuti utarise zveshuwa zvaunodya zvezuva nezuva, zvikonzero zvekuzviita zvinogona kusiyana pamunhu nemunhu. Kune vamwe, zvinogona kunge kuri kuchengetedza hutano hwemukanwa. Kune vamwe, zvinogona kunge kuri kunze kwekudikanwa kwekutarisira kana kudzikisa njodzi yemamiriro ezvinhu asingagumi, akadai seshuga uye chirwere chemwoyo.

Kuziva kuverenga mavara anokwanisa kukubatsira iwe kuwana zvinovaka muviri zvaunoda

Kuva wako mutano uye kuverenga-kuverenga mutikitivha kunowedzera chimwe chishandiso chekubatsira iwe kutora kutonga kweako wega hutano uye kugara zvakanaka.

Kubva pakunzwisisa kuti saizi yekushandira inokanganisa sei irozita rese kudzidza izvo zvinorehwa neVV%, kushandisa ruzivo urwu kunogona kuratidza kuti urikukuchidzira muviri wako zvakakwana zvemuviri waunoda.

McKel Hill, MS, RD, ndiye muvambi weNutrition Akabvarura, webhusaiti yehupenyu ine hutano yakatsaurirwa kugadzirisa hupenyu hwevakadzi pasi rese kuburikidza nemabikirwo, kuraira kwekudya, kugwinya, nezvimwe. Bhuku rake rekubika, "Nutrition Yakabviswa," raive rinotengesa zvakanyanya munyika, uye akaverengerwa muFitness Magazine uye Women's Health Magazine.