Izvo Zvinonyanya Kukosha pane Chikafu Chemavara (Kunze KwemaCalori)

Zvemukati

• Kushumira Saizi
• Huwandu hweService
• Mapuroteni
• Mafuta
• Carbohydrates uye Fiber
• Akavanzwa maShuga
• Zvinoshandiswa
• Ongororo ye

Kana iwe uri chero chinhu sesu, nzvimbo yekutanga maziso ako anoenda kana iwe uchipidigura pamusoro pechikafu package kuti utarise izvo zvinovaka muviri macalorie. Icho chinhu chakanaka chinhu-chekuchengeta yakajairwa tebhu pamusoro pemangani mairi mauri kutora, uye kuva neruzivo rwekuti zvine calorie chikafu sei, zvinogona kukubatsira iwe kuramba uine huremu (tsvagiridzo inoratidza chaizvo kuti inogona kubatsira kukuchengetedza iwe mutete). Asi macalorie haataure nyaya yese. Havakuudze kuti shuga yako yemuropa ichaita sei pakudya, kuti zvauri kudya zvinokuchengeta wakaguta kwenguva yakareba sei, kana kuti zvingani zvakakosha zvekudya zviri mukati mepasuru iyoyo. Uyezve, macalorie akawandisa haagare ari echokwadi-muchokwadi, izvo zvakanyorwa pane yako chikafu chitambi zvinogona kunge zvabviswa ne25 muzana! Saka tarisa kupfuura 'em kune mamwe zvidimbu zveruzivo rwakakosha.

Kushumira Saizi

Mifananidzo ye Corbis

Kushumira saizi (yenani kana kuipa) inokupa iwe lenzi iyo iwe yaunogona kuongorora iyo yese yeruzivo pane iyo label. Fungidzira urikutarisa bhegi regranola, riine mazana maviri emakori pakushanda. Hazvina kushata kwemangwanani, handiti? Wobva watarisa saizi rekushandira. Kana pasina nzira yekuti uchangodya 1/3 yekapu (kana chero saizi iri kushanda), ipapo iwo mazana maviri macalorie anotanga kutaridzika kunge mazana matatu kana mazana mana. (kufanana neaizikirimu; kushumira inongova hafu yekapu) uyewo iva nechokwadi chokuti unowana zvakakwana zvezvinhu zvakanaka (kushumira kwemashizha ane mashizha kunogona kuva makapu akawanda).

Huwandu hweService

Mifananidzo ye Corbis

Imwe nhamba yakakosha kana zvasvika kune masevhisi: iyo nhamba iri mupakeji. Kazhinji, kunyangwe chikafu chinotaridzika kunge chinofanira kungoshumira chimwe chete chine zvakawanda mukati mazvo, senge chinwiwa chemakumi maviri-ounce chinotaridzika kunge chemunhu mumwe, asi zvine 2 1/2 servings mairi. Kuziva iyi nhamba kunogona kubatsira iwe kudzora zvikamu zvako; chimwe chidzidzo chakabudiswa mumagazini Kudya Maitiro vakawana kuti vakadzi vaiziva kuti mangani maservings aive mu pizza vakadya zvishoma pane kana chikafu chisina kunyorwa. Izvi zvinogona zvakare kubatsira kana iwe usina zviyero zvekuyera zvinobatsira. Iwe unogona kusaziva kuti mangani magiramu epitsa ari muchikamu chawakangocheka, asi iwe unogona kuzvishandira wega wechina kana bhokisi rinoti rinoshandira mana, wozoisa mamwe acho kure.

Mapuroteni

Mifananidzo ye Corbis

Iyo "kukosha kwezuva nezuva" muzana yemacronutrients senge mapuroteni anoenderana ne2,000-koriori pazuva rekudya. Sezvo koriori yako yaunodya ichisiyana kubva pane izvo, zvirinani kutarisa huwandu hwemagiramu, anodaro nyanzvi yemitambo Lisa Dorfman, MS, RD, munyori we Pamutemo Zonda. Anokurudzira mukadzi iyeye anoshanda mumakore makumi maviri, makumi matatu, kana makumi mana kuwana makumi matanhatu kusvika makumi masere magiramu epuroteni pazuva, achivavarira magiramu mashanu kusvika gumi nemashanu pakudya kwemangwanani (kunyange ungangoda zvimwe kana ukashanda mangwanani), 15 kusvika 30 magiramu pakudya kwemasikati uye kudya kwemanheru, uye 5 kusvika ku12 magiramu ezvokudya. Funga nezve idzo nhamba kana iwe ukatarisa kumashure kwe, toti, mudziyo weiyo yogati.

Mafuta

Mifananidzo ye Corbis

Zvadaro, tarisa mafuta. "Iwe haudi kuve mafuta-phobic, nekuti iri kuguta uye inokubatsira iwe kutora mavhitamini ane mafuta," anodaro Dorfman. "Asi mukadzi ane hutano, anoshanda zvakanyanya haadi zvinopfuura 40 kusvika 60 magiramu pazuva." Anopa zano nezvekuchengetedza chikafu pazasi pegiramu gumi nemashanu uye tarisa kuwanda kwegumi regiramu muchikafu. "Asi mafuta haangori magiramu chete," anodaro Dorfman. Unofanirawo kutarisa mhando dzemafuta. Zvokudya zveNix nechero mafuta ekushambadzira, uye kana iwe ukafunga zvekudya zvega, yeuka kuti haudi anopfuura magiramu matanhatu emafuta akazara (iwo mashoma moyo-hutano mhando) nezuva rimwe.

Carbohydrates uye Fiber

Mifananidzo ye Corbis

Paunenge uchinge watarisa puroteni uye mafuta, iyo yekupedzisira macronutrient yekufunga nezvemakabohydrate. (Verenga pamusoro pehuwandu hweprotein, carbs, uye mafuta aunofanira kudya.) Zvokudya zvinovaka muviri zvichakupa huwandu hwemagiramu e carbs uyewo kuti ingani inobva kune fiber uye shuga. "Ini handinetseke zvakanyanya nezve carbs yakazara pane fiber uye shuga," anodaro Dorfman. "Muviri wako unoda carbs kupisa mafuta. Ingoita shuwa kuti mune fiber imomo." Chinangwa chake: Anosvika magiramu maviri efiber pamakoriyori zana (matatu ari nani). Chimwezve chiyero chinobatsira: Imwe ongororo yakawana kuti imwe chete gramu yefibre yegiramu yega yega yemahydrohydrate yaive mutemo wakanaka wechigunwe.

Akavanzwa maShuga

Mifananidzo ye Corbis

Parizvino, chikafu chechokwadi chikafu chinongokuudza huwandu hweshuga mune chigadzirwa-kwete kuti yakawanda sei yakawedzerwa mukati nevagadziri vechikafu. (Unofunga kuti shuga yakawedzerwa inofanira kuonekwa pamapepa ezvokudya here?) Asi nebasa duku rehutikitivha, unogona kuona kana zvokudya zvako zvakarungwa neshuga yakawedzerwa-chimwe chinhu chakabatanidzwa nokufutisa, hosha yemwoyo, uye chirwere cheshuga. Muzhinji, tsvaga zvigadzirwa zvinopera mu "ose" seglucose, fructose, uye dextrose. Kune rondedzero yakazara yemazwi anonongedzera shuga (haagari ari pachena zvakadaro), tarisa choosemyplate.gov. (Uye, hongu, shuga yakawedzerwa kubva kune zvinoita seine hutano senge agave, uchi, uye evaporated muto wenzimbe zvese zvichiri kuwedzerwa shuga, saka zvidzikisire.)

Zvinoshandiswa

Mifananidzo ye Corbis

Kwete, hazvisi zvese zvisingataurwe zvakaipa kwauri-senge izvi 8 Zvinotyisa-Zvinonzwika Ingredient Izvo Zvanyatsochengeteka. Asi kazhinji, kutsvaga mapfupi ezvinyorwa zvinyorwa (nemazwi aunoziva) zvinokubatsira kukuendesa kune kushomeka kwemari. Uye rangarira, zvinongedzo zvinorairwa neyakawandisa sei muchigadzirwa-saka chero chinonyorwa chekutanga ndicho chinonyanya kukosha, nepo izvo zviri kumagumo zvine huremu hushoma. Saka kana iwe ukaona hupfu huchena (hunowanzoita se "hupfu hwakafumiswa") kana shuga kumusoro kwechinyorwa, gara kure! Panzvimbo iyoyo, tsvaga zvigadzirwa zvine chaiwo, zvekudya zvese seashoma ekutanga (kana zvirinani asi, chete) zvigadzirwa.

Ongororo ye