Uwafunda kanjani amalebula okudla

Amalebula okudla akunikeza ulwazi mayelana namakhalori, inani lezinsizakalo, nokuqukethwe okunomsoco kokudla okuhlanganisiwe. Ukufunda amalebula kungakusiza wenze ukukhetha okunempilo lapho uthenga.

Amalebula okudla akutshela amaqiniso okunomsoco ngokudla okuthengayo. Sebenzisa amalebula okudla ukukusiza ukhethe ukudla okunempilo.

Njalo hlola usayizi wokuphaka kuqala. Yonke imininingwane kwilebula isuselwe kusayizi wokuphaka. Amaphakeji amaningi aqukethe okungaphezulu koku-1.

Isibonelo, usayizi wokuphaka we-spaghetti uvame ukuphekwa ngama-ounces amabili (56 amagremu), noma kuphekwe inkomishi eli-1 (0.24 litres). Uma udla izinkomishi ezi-2 (amalitha ayi-0.48) esidlweni, udla ama-servings ama-2. Lokho kuphindwe kabili inani lamakholori, amafutha, nezinye izakhamzimba ezifakwe ohlwini kwilebula.

Imininingwane yekhalori ikutshela inani lama-calories ku-1 service. Lungisa inani lamakhalori uma udla izingxenye ezincane noma ezinkulu. Le nombolo isiza ukunquma ukuthi ukudla kuthinta kanjani isisindo sakho.

Ama-carbs esewonke (ama-carbohydrate) afakwe kuhlu ngamagama agqamile ukugqama futhi alinganiswa ngamagremu (g). Ushukela, isitashi, kanye nefayibha yokudla yakha ingqikithi yethebula kulebula. Ushukela ubhalwe ngokwehlukana. Zonke lezi carbs ngaphandle kwe-fiber zingakhuphula ushukela wegazi lakho.

Uma unesifo sikashukela futhi ubale ama-carbs ukubala imithamo yakho ye-insulin, i-American Diabetes Association incoma ukuthi usebenzise ama-carbs aphelele ukubala imithamo yakho ye-insulin. Abanye abantu bangathola imiphumela engcono ngokususa amanye noma wonke ama-fiber fiber gram kusuka ku-carb count.

I-fiber yokudla ibhalwe ngezansi nje kwama-carbs aphelele. Thenga ukudla okungenani ngama-3 kuya ku-4 amagremu wefayibha ngakunye. Isinkwa se-okusanhlamvu okuphelele, izithelo nemifino, nobhontshisi kanye nemidumba kune-fiber ephezulu.

Hlola amafutha aphelele ekukhonzeni oku-1. Naka ngokukhethekile inani lamafutha agcwele ekusetshenzisweni okungu-1.

Khetha ukudla okungenawo amafutha amaningi. Isibonelo, phuza i-skim noma u-1% wobisi esikhundleni se-2% noma ubisi oluphelele. Ubisi olunamafutha lunomkhondo omncane wamafutha agcwele. Ubisi lonke lunama-gramu ama-5 ala mafutha ngokuhambisa ngakunye.

Inhlanzi incane kakhulu emafutheni agcwele kunenkomo. Ama-ounces amathathu (ama-gram angu-84) ezinhlanzi anama-gram angaphansi kuka-1 ala mafutha. Ama-ounces amathathu (ama-gram angu-84) we-hamburger anama-gram angaphezu kwama-5.

Uma ukudla kunama-gram angaphansi kuka-0.5 wamafutha agcwele ngosayizi wokuphakela kwelebula, umenzi wokudla angasho ukuthi awanamafutha agcwele. Khumbula lokhu uma udla okungaphezulu koku-1.

Kufanele futhi unake amafutha we-trans kunoma iyiphi ilebula lokudla. Lawa mafutha akhuphula i-cholesterol "embi" futhi ehlisa i-cholesterol yakho "enhle".

Lawa mafutha atholakala kakhulu ekudleni okulula neziphuzo. Izindawo zokudlela eziningi zokudla okusheshayo zisebenzisa amafutha we-trans ukuthosa.

Uma ukudla kunala mafutha, inani lizofakwa ohlwini kwilebula ngaphansi kwamafutha aphelele. Zikalwa ngamagremu. Bheka ukudla okungenawo amafutha we-trans noma okuphansi kukho (1 gram noma ngaphansi).

I-Sodium yisithako esiyinhloko sikasawoti. Le nombolo ibalulekile kubantu abazama ukuthola usawoti omncane ekudleni kwabo. Uma ilebula ithi ukudla kune-100 mg ye-sodium, lokhu kusho ukuthi ine-250 mg kasawoti. Akufanele udle ngaphezu kwe-2,300 mg ye-sodium ngosuku. Leli inani le-sodium eku-1 ithisipuni yokulinganisa usawoti wetafula. Buza umhlinzeki wakho wezokunakekelwa kwempilo uma kufanele ube nokuncane kakhulu.

Inani le-% lansuku zonke lifakiwe kwilebula njengomhlahlandlela.

Amaphesenti ento ngayinye kwilebula asuselwa ekudleni ama-calories ayi-2 000 ngosuku. Izinhloso zakho zizohluka uma udla ama-calories amaningi noma ambalwa ngosuku.Isazi sokudla noma umhlinzeki wakho angakusiza ukuthi uzibekele imigomo yakho yokudla okunempilo.

Nutrition - ukufunda amalebula okudla; Isifo sikashukela - ukufunda amalebula okudla; Umfutho wegazi ophezulu - ukufunda amalebula okudla; Amafutha - ukufunda amalebula okudla; I-cholesterol - ukufunda amalebula okudla; Ukwehla kwesisindo - ukufunda amalebula okudla; Ukukhuluphala - ukufunda amalebula okudla

• Umhlahlandlela welebuli yokudla kamaskandi
• Umhlahlandlela welebula lokudla wesinkwa sonke sikakolweni

Iwebhusayithi yeAmerican Diabetes Association. Ukwenza umqondo wamalebula wokudla. www.diabetes.org/nutrition/understanding-food-labels/making-sense-of-food-labels. Kufinyelelwe ngo-Okthoba 7, 2020.

U-Eckel RH, uJakicic JM, u-Ard JD, et al. Umhlahlandlela we-2013 AHA / ACC ekuphathweni kwendlela yokuphila ukunciphisa ubungozi benhliziyo: umbiko we-American College of Cardiology / American Heart Association Task Force ngemihlahlandlela yokusebenza. UJ Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. I-PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

U-Elijovich F, Weinberger MH, Anderson CA, et al. Ukuzwela kukasawoti kwengcindezi yegazi: isitatimende sesayensi esivela ku-American Heart Association. Umfutho wegazi ophezulu. 2016; 68 (3): e7-e46. I-PMID: 27443572 pubmed.ncbi.nlm.nih.gov/27443572/.

UHensrud DD, uHeimburger DC. I-interface yomsoco wezempilo kanye nezifo. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 202.

UMnyango Wezolimo wase-US kanye noMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US. Imihlahlandlela Yezokudla KwabaseMelika, 2020-2025. Umhlaka 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Kubuyekezwe uDisemba 2020. Kufinyelelwe kuDisemba 30, 2020.

UVictor RG, Libby P.Ukuphakama komfutho wegazi ophezulu: ukuphathwa. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 47.

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