Iyo Itsva USDA Dietary Guidelines Pakupedzisira Kunze

Zvemukati

• Cheka PaShuga
• Ipa Cholesterol Zororo
• Ita Shanduko Diki
• Ongororo ye

Dhipatimendi reUnited States rezvekurima rakaburitsa yakatarisira kwazvo 2015-2020 nzira dzekudya, idzo boka rinogadziridza makore mashanu ese. Kune mazhinji acho, iyo USDA nongedzo inonamira kune iyo script yekudya zvine hutano. Iwe unoziva chibooreso: michero yakawanda nemiriwo, zviyo zvakakwana, mukaka wakaderera-mafuta, mafuta ane hutano, uye mapuroteni asina kusimba.Vakachengeta kurudziro yavo yekushandisa isingasviki 2,300mg yesodium pazuva uye kudzikisira mafuta akazara kusvika pasi pegumi muzana muzana yemakoriori ako ezuva nezuva, uye kurudziro yavo yeproteine ​​yakaramba ichienderana nemirairidzo ya2010 (46g pazuva remukadzi mukuru uye 56g pazuva yemurume mukuru murume). Asi hazvisi zvese zvakafanana. Heano dzimwe shanduko dzinozivikanwa:

Cheka PaShuga

Imwe yeshanduko huru mumitemo ya2015 yakanangana neshuga yekudya. Iyo USDA inokurudzira kunwa isingasviki gumi muzana yemakoriori pazuva kubva akawedzera shuga. Izvi zvinoreva zviyo zvine shuga uye masiwiti, kwete izvo zvinongowanikwa mumichero nemukaka. Munguva yakapfuura, iyo USDA yakatsigira kudzikisira shuga yakawedzerwa muzvikafu zveAmerica, asi haina kumbobvira yaratidza huwandu hwakati. Mumakore mashoma apfuura, kutsvagisa kwakawanda kwakabatanidza shuga neBP uye cholesterol, uye iyi nhungamiro mitsva inoti iwe unofanirwa kudzikamisa madyiro ako eshuga yakawedzerwa kuitira kuti usangane neboka-rekudya uye zvinovaka muviri zvinodiwa mukati memuganho wako wekoriori wezuva nezuva. Saka zvirinani, chikafu cheshuga chakakwira macalorie uye zvinogona kuita mhedzisiro yehutano-uye yakaderera mune chikafu. (Tine zvese zvaunoda kuziva nezve shuga.)

Ipa Cholesterol Zororo

Nhungamiro dzakapfuura dzakakurudzira kudzikamisa cholesterol yekudya kusvika ku300mg pazuva, nepo vhezheni ya2015 ichibvisa iyo yakatarwa uye inongokurudzira kudya sediki yekudya cholesterol sezvinobvira. Sezvo kazhinji chikafu checholesterol yakawanda (senge nyama ine mafuta uye zvigadzirwa zvine mukaka zvine mafuta akawanda) zvinoitikawo kuva nemafuta akaguta, kudzikisira mafuta akazara kunofanirwa kuchengetedza cholesterol yako ichidzora zvakare. Uyezve, kufunga zvisirizvo kwekuti cholesterol yekudya inokanganisa huwandu hweropa cholesterol-kudzidza mushure mekudzidza kwaratidza izvi, saJonny Bowden, Ph.D., munyori we The Great Cholesterol Ngano akatiudza mune High Cholesterol Chikafu Zviri kunze kweDietery Hit List. Pane humbowo hwakasimba hunobatanidza mafuta akazara uye anotapurira kune yakakwira cholesterol muropa, anodaro Penny Kris-Etherton, PhD, RD, purofesa wezvekudya kunovaka muviri paPennsylvania State University uye mutauriri weAmerican Heart Association.

Ita Shanduko Diki

Aya madhairekitori matsva anotora diki-shanduko nzira kana uchivavarira kutora chikafu chine hutano netariro kuti matanho madiki aya anogadzira mararamiro akasimba ekudya zvine hutano. Hapana kudya kwekuparara? Isu tiri pabhodhi zvachose nazvo.

Ongororo ye