Indlela Yokufunda Ilebula Lokudla Okunomsoco, Ngokusho Kwama-Dietitians

-Delile

• Ukukhonza Usayizi
• Amakhalori
• Izakhamzimba
• Inani Lansuku zonke
• Ufanele ubheke nini i-High% DV
• Ufanele ubheke nini i-DV ephansi
• Buyekeza kwe-

Uma ukhetha ukudla okulula kohambo lomgwaqo egalaji likaphethiloli noma ibhokisi lokusanhlamvu esitolo esikhulu, ithegi yentengo cishe iwucezu lokuqala lolwazi olubhekisela kuyo ukuze unqume ukuthi kufaneleka ukulidla yini. Kodwa ngokususelwe kunqwaba yamaqiniso awusizo nezibalo kulebula yomsoco wokudla, leyo phaneli engemuva kwephakheji kufanele ibe lapho amehlo akho elandela khona.

Ilebuli yokudla inikeza ukuqonda okubalulekile kubathengi ngokukhombisa ukuthi ingakanani ifayibha, amaprotheni, amavithamini, amaminerali, kanye nezinye izakhamzimba ekunikezeni ukudla okuthile. Ngaleyo ndlela, uzokwazi ukwenza isinqumo esinolwazi sokuyengeza epuletini lakho - noma cha.

"Yize kubalulekile ukuthi wonke umuntu abe nokuqonda okuyisisekelo ngelebula yokudla, abanye abantu abakhethekile ikakhulukazi bayazuza ngokukhomba ilebula lapho bekhetha ukudla, ikakhulukazi labo abanesifo sikashukela nomfutho wegazi ophezulu," kusho uMaya Feller, MS, RDN, CDN , isazi sokudla okunempilo esibhalisiwe futhiUmumoIlungu leBrain Trust. Abantu abaphila nesifo sikashukela bazothola ingxenye yelebuli ye-carbohydrate ne-fiber ekunqumeni umthelela ukudla okuzoba nawo ezingeni likashukela egazini labo, kuyilapho abantu abanezinkinga zenhliziyo bengabheka okuqukethwe yi-sodium ukunquma ukuthi ukudla kuyisengezo esihlakaniphile yini ukudla kwabo, uyachaza.

Isixwayiso esisheshayo: Ilebuli yokudla okunempilo isuselwa ekudleni okungama-khalori angu-2 000, futhi kungadingeka ukuthi udle amakhalori angeziwe noma ambalwa ngokuya ngezidingo zakho ezihlukile. Akunandaba, ilebula lamaqiniso okudla okunomsoco lisengaba wusizo, inqobo nje uma ulithatha nenhlamvu kasawoti, kusho uWhitney English, M.S., R.D.N., isazi sokudla okunempilo esibhalisiwe nombhali Ingane Nezingane Ezisuselwa Esitshalweni. "Abantu basengazisebenzisa ukuthola ukuthi umkhiqizo uphakeme noma unezakhi ezithile zomzimba, [kodwa kufanele] bakhumbule ukuthi izidingo zabo ngabanye zingahluka kwezomuntu ojwayelekile," esho.

KULUNGILE, ulichaza kanjani lelo phaneli lezinombolo namaphesenti? Lapha, uFeller nesiNgisi badiliza indlela yokufunda ilebula lokudla - kufaka phakathi ukuthi yimaphi amaqiniso okufanele ugxile kuwo.

Ukukhonza Usayizi

Uma uthola ukuthi ungayifunda kanjani ilebuli yokudla kahle, kuzodingeka ukuthi uqale ubheke usayizi wokuphakelwa kokudla - okuvame ukufakwa ohlwini lwezinkomishi noma izingcezu kanye nenani lamagremu - kanye nenani lokuphakelwayo kwiphakeji (ama-aka servings per isitsha). Ungase ucabange ukuthi usayizi wokunikeza kulebula yomsoco inani lalabo ochwepheshe bezempilo yokudla kanye nezazi zokudla okunomsoco batusa ukuthi udle ngesikhathi, kodwa empeleni, ubonisa isilinganiso senani lokudla abantu ngokuvamile abakudlayo noma abakuphuzayo ngokusekelwe ezinhlolovo zokusetshenziswa kokudla, kusho isiNgisi.

Kungaba usizo ukubheka kule nombolo njengomhlahlandlela wokunquma cishe ukuthi kufanele ungeze malini kupuleti lakho, kepha ungadla okuncane noma okuncane kunosayizi osebenzayo okusohlwini ukuze uzizwe ugcwele futhi uhlangabezane nezinhloso zakho zempilo, kusho uFeller . "Ngincoma ukuthi abantu babeke osayizi bezingxenye ezidingweni zabo zokudla ngabanye futhi balalele izinkomba zokulamba nokusutha kwemizimba yabo lapho becwenga," kunezela isiNgisi. (Okuhlobene: Ekugcineni, Umhlahlandlela Okulula Ukulandela Wobukhulu Bezingxenye Zempilo)

Noma kunjalo, kubalulekile ukuthi uhlole usayizi wokuphaka lapho ufunda ilebula yokudla okunempilo ngoba ama-calories namanani wezakhamzimba afakwe kuhlu asuselwa kuwo ukuthi figure — hhayi isamba sephakheji noma isiqukathi senani. Uma ugcina udla i-hummus ye-servings 'worth hummus, isibonelo, uzobe usebenzisa inani eliphindwe kabili lezakhamzimba (okungukuthi amafutha, i-fiber, amaprotheni) namakhalori abhalwe, ngokusho kwe-U.S. Food and Drug Administration.

Amakhalori

Kalula nje, ama-calories ahlinzeka ngesilinganiso sokuthi angakanani amandla ozowathola ngokuphakelwa kokudla okuthile. Uma uqala ukuthola ukuthi uyifunda kanjani ilebula yomsoco, ungase ubheke ngokuzenzakalela okuqukethwe kwekhalori, okuyinombolo enkulu negqame kakhulu kuphaneli. Kodwa akuyona inombolo ebaluleke kakhulu okufanele icatshangelwe lapho ukhetha ukudla. "Amakholori ngokwawo ahlinzeka ukuqonda okuncane kakhulu kokuthi ukudla 'kunempilo' kanjani empeleni," kusho uFeller. "Kubonakala sengathi ukudla okunenani elincane lama-kilojoule kucatshangwa ukuthi kune-halo yezempilo futhi kubhekwa njengendlela engcono kakhulu, kuyilapho lokho okunama-kilojoule aphezulu kufanele kugwenywe. [Kodwa] iphrofayili yezakhi zanoma yikuphi ukudla ibaluleke kakhulu kunama-calories." (Kuhlobene: Isizathu #1 Sokuyeka Ukubala Amakhalori)

Thatha amantongomane nembewu, isibonelo. Ngenkathi lokhu kudla kunama-calories amaningi kunezinqathe noma ukhukhamba, akusho ukuthi abanempilo njengama-veggies, futhi bobabili bangaba nendawo epuletini lakho, kusho uFeller. Ukungasho, "ukudla okunesisindo esiningi kakhulu sekhalori, njengekotapeya, okunikela ngemicronutrients eminingi ebalulekile kanye nama-phytochemicals kuzoba ukukhetha okungcono ekusekeleni impilo ye-metabolic kunenketho yekhalori ephansi engenamsoco," uyanezela.

Esikhundleni sokubheka okuqukethwe kwekhalori ukuze ulinganise ukuthi ukudla "kukulungele noma cha," isiNgisi sincoma ukuthi ubhekisele endleleni ongase uzizwe waneliseke ngayo. "Ukubheka inani lama-calories kumkhiqizo kungakusiza ukunquma ukuthi kungakanani ukudla ongakudinga ukukudla ukuze uzizwe ugcwele," esho. "Kodwa ziyisici esisodwa - i-fiber, amafutha, namaprotheni azophinde athinte ukusutha."

Izakhamzimba

Kuwo wonke amalebula okunomsoco, uzothola ama-macro nama-micronutrients ayisihluthulelo, kufaka phakathi amafutha aphelele (ahlukaniswe ngamafutha agcwele futhi adluliswayo), i-cholesterol, i-sodium, i-carbohydrate ephelele, i-fiber yokudla, ushukela ongeziwe (ofakwa ngesikhathi sokucubungula), ushukela ophelele (inani loshukela abengeziwe kanye noshukela akhona ngokwemvelo ekudleni) amaprotheni, uvithamini D, i-calcium, i-iron ne-potassium. Ungase ubone amanye ama-micronutrients ambalwa, kodwa ngeke afakwe ohlwini lwephaneli yamaqiniso okudla ngaphandle uma kunesimangalo esithile esenziwe mayelana nalowo msoco, futhi adalulwe umenzi ngokuzithandela, kusho u-Feller.

Inani Lansuku zonke

Uzobona amaphesenti we-Daily Value (% DV), okuyinani - ngefomu lephesenti - lesakhi esithile somsoco endaweni eyodwa yokudla lokho, kusho uFeller. Inani lansuku zonke lesakhamzimba libekwe yi-FDA, futhi lihloselwe ukukusiza ukuthi wazi inani lesakhamzimba esithile esitholakala ekunikezweni kokudla ngokuphathelene nesidingo sawo sokudla esinzima saleso sakhamzimba, ngokusho kweNational Institutes of Health. Ngenkathi zivame ukufana nezincomo ezinconyiwe zokudla noma ukutholwa okwanele okunqunywe nguMnyango Wezolimo wase-United States, awafani ngaso sonke isikhathi, nge-NIH.

"Kususelwa kunombolo yokudla eyakhiwe nsuku zonke yamakhalori ayizi-2 000 ekhona kuwo wonke amalebula okunomsoco," kuchaza yena. "Isibonelo, ukunikezwa kwe-oatmeal kungaqukatha u-2 mg wensimbi, okungamaphesenti ayi-10 we-% DV yensimbi kumuntu odla ama-calories ayi-2 000 ngosuku." Ngokuthi shazi ngokushesha, i-%DV ingakutshela uma ukuphakelwa kokudla kuphezulu esakhiweni (amaphesenti angu-20 noma ngaphezulu) noma siphansi (amaphesenti angu-5 noma ngaphansi), nokuthi ukunikezwa kokudla ngakunye kunomthelela ongakanani ekudleni kwakho. ukudla kwansuku zonke, ngokwe-FDA.

Kuzo zonke izakhamzimba ezibalwe, amafutha we-trans noshukela ophelele kuphela hhayi ube ne-% DV. Ngokusho kwe-FDA, alukho ulwazi olwanele olutholakalayo lokusungula i-Daily Value yama-trans fat, futhi azikho izinhlangano zikahulumeni ezincome umkhawulo wokusetshenziswa wenani eliphelele likashukela. Ezimweni eziningi, ngeke ubone i-%DV yamaprotheni, njengoba idingeka kuphela ukuthi ifakwe ohlwini uma umkhiqizo uthi "uphezulu ngamaprotheni" noma uma uhloselwe izingane ezingaphansi kweminyaka emine kusukela abantu abaningi abangaphezu kwaleyo minyaka. iqembu lithola izakhi ezanele ngokudla ngokwemvelo, ngokwe-FDA. (Okuhlobene: Uhlu Lokugcina Lokudla Okunamaprotheni Aphezulu Okufanele Ukudle Njalo Ngesonto)

Ufanele ubheke nini i-High% DV

Lapho ufunda ilebuli yokudla okunempilo, ngokujwayelekile uzofuna ukubheka i-% ephezulu ye-DV ye-fiber yokudla, i-vitamin D, i-calcium, i-iron ne-potassium - izakhamzimba abantu baseMelika ngokuvamile abangazidli ngokwanele, ngokusho kwe-FDA. I-Fibre ingukhiye wokugcina ukuhamba kwamathumbu akho njalo, ukulawula amazinga kashukela egazini, nokusiza uzizwe ugcwele ngokushesha; uvithamini D ne-calcium kusiza ekugcineni amathambo akho eqinile; i-iron isiza ukuthwala umoya-mpilo egazini lakho iye kuzo zonke izingxenye zomzimba wakho futhi ibaluleke kakhulu kwabesifazane abanezikhathi ezinzima, njengoba belahlekelwa amanani abalulekile amaminerali ngenxa yokopha kokuya esikhathini; kanye ne-potassium isiza izinso nenhliziyo yakho ukusebenza ngendlela efanele. Ngaphezu kwalokho, “iningi labantu abakhethekile, njengezingane, abesifazane abakhulelwe, kanye nabantu abadala asebekhulile, bangase babe sengcupheni eyengeziwe yokuba nokuntuleka kwezakhi zomzimba futhi bangazuza ngokunaka ngokukhethekile ama-macro kanye nama-micronutrients abalulekile, njenge-calcium, i-vitamin D, i-iron. , kanye namaprotheni, ukuze kuqinisekiswe ukuthi zisebenzisa amanani anele," kusho uFeller. TL;DR: Kubalulekile ukuzama ukudla okwanele esakhiweni ngasinye lapho ama-%DVs aphuma kukho konke ukudla okudlayo ngosuku engeza amaphesenti angu-100 - noma, empeleni, ngokuseduze ngangokunokwenzeka - futhi kufanele umkhuba wokubheka ama-% DVs lapho uthola i-hang yendlela yokufunda ilebula yokudla.

Ufanele ubheke nini i-DV ephansi

Ngakolunye uhlangothi, ngokuvamile uzofuna ukubheka i-%DV ephansi yoshukela owengeziwe, amafutha agcwele, ne-sodium - imisoco abantu abahlala e-U.S. abavame ukuyidla ngamanani aphezulu kunalawo afanelekile, kusho u-Feller. I-ICYDK, amafutha agcweleyo angakhuphula inani le-LDL cholesterol (uhlobo "olubi"), ikhuphula ubungozi besifo senhliziyo nesifo sohlangothi, uma idliwa ngokweqile, ngokusho kwe-U.S. National Library of Medicine. Ngokufanayo, ukudla i-sodium ngokweqile kwandisa umfutho wegazi, nawo ophakamisa ubungozi besifo senhliziyo, ngokusho kweCenters for Disease Control and Prevention. Ukudla nokuphuza ushukela omningi owengeziwe noma wokwenziwa, u-Feller athi wengezwa emkhiqizweni ukuze uthuthukise ukunambitheka kodwa unganikezi noma iyiphi inzuzo yokudla okunempilo, kungaba nomthelela ekuzuzeni isisindo, uhlobo lwesifo sikashukela sohlobo 2, futhi, futhi, nesifo senhliziyo, I-CDC.

Yebo, lokho akusho ukuthi kufanele uyeke ama-charcuterie nama-dessert ngokuhle ngoba aqhosha ngamanani aphezulu alezo zakhi. Uma ufuna ukudla okuthile okunamafutha agcwele, i-sodium, noma ushukela, kulungile ukwenza njalo - inqobo nje uma ulinganisela ngokudla okuphansi kulezo zakhi zomzimba kulo lonke usuku, ngokusho kwe-FDA. Okungcono nakakhulu, bhanqa lokho kudla okumnandi ne-fiber (cabanga: i-brownie enohlangothi lwesithelo) ukuze uvimbele ushukela osegazini lakho ukuthi ungaqhumisi, noma i-nosh kulawo mashibhisi amazambane anosawoti anobhanana ocebile nge-potassium ukuze usize ukulinganisa i-sodium. Ngakho-ke ngemuva kokuthi usukwazi ukufunda ilebuli yokudla okunempilo, qhubeka udle leyo khukhi ye-chocolate chip obukade uyibuka - uzokwazi ukuthi ungakudla kanjani ukudla okuzokusiza ukuthi uthole lezo ezinye izakhi zomzimba kamuva.

Buyekeza kwe-