Izeluleko Ezisheshayo ezi-3 Zokufunda Amalebula Okunomsoco

-Delile

• 1. Zingaki izinsizakalo lokho?
• 2. Bheka i-fiber
• 3. Bazi ushukela wakho
• Ushukela owengeziwe ungafaka:
  
• Ukwazi ukuthi uwafunda kanjani amalebula kungakusiza uthole izakhamzimba ozidingayo

Kusuka kusayizi wokuphaka okusho ukuthi ingakanani ifayibha okufanele ibe sentweni yokudla.

Ilebuli yeNutrition Facts yadalelwa thina, umthengi, ukuqonda ngalokho okusekudleni kwethu, kusukela ekutheni ingakanani isodiyamu nefayibha esebhokisini lokusanhlamvu kuye ekuhlinzekweni okungakanani okusemgqonyeni wobisi.

Ukwazi lolu lwazi kungakusiza ukulandelela ama-macronutrients, uqinisekise ukuthi uthola amavithamini namaminerali anele ekudleni kwakho, futhi kungasiza nasekulawuleni izimo ezithile ezingalapheki.

Uma kukhulunywa ngokudla okunempilo - konke kusuka kusayizi wengxenye
ushukela ofanele kangakanani okufanele ube nawo ekudleni kwakho - kungcono uthintane
nomhlinzeki wezempilo ongakusiza ekuhloleni izidingo zakho.

Yize iningi lamakhasimende ami linolwazi oluthile ngokufunda amalebula okunomsoco, kukhona abanye abangakacaci ngezici ezithile zazo.

Ngakho-ke, noma ngabe awuqiniseki ukuthi ungayifunda kanjani ilebuli yamaNutrition Amaqiniso noma ufuna ukuqonda ukuthi kungani kulusizo ekwenzeni izinqumo ezingcono kakhulu zokudla lapho uthenga ukudla, nazi izeluleko ezintathu ezivunyiwe ngongoti bezemibuzo emibuzweni ejwayelekile kakhulu ngamalebula ezondawo.

1. Zingaki izinsizakalo lokho?

Kulula ukudideka phakathi kosayizi wokuphakelayo, ukuphakelwa kwesitsha ngasinye, nosayizi wengxenye yokudla. Ukuze uqalise, nansi i-rundown esheshayo:

• Usayizi wokukhonza usayizi noma ingxenye yomkhiqizo leyo
  lilingana nenani lezakhamzimba ezibalwe. Yonke imininingwane enikeziwe kufayela le-
  Ilebuli yamaNutrition Amaqiniso isuselwe kusayizi wokuphaka obonisiwe.
• Ukukhonza isitsha ngasinye inani eliphelele lezinsizakalo esitsheni ngasinye.
• Usayizi wengxenye ayitholakali kulebula le-Nutrition Facts.
  Kuhlukile kuwo wonke umuntu ngokuya ngemigomo nezidingo zakhe ezihlukile zezempilo, njenge
  uma benesimo sempilo. Ngaphezu kwalokho, usayizi wesabelo onconyiwe ngamunye
  umuntu kungenzeka angafani nosayizi wokuphaka ovezwe kwiphakeji, ikakhulukazi
  uma ulawula isimo esifana nesifo sikashukela.

Uma usukhombe usayizi wokuphaka wento yokudla, otholakala ngaphansi kwesihloko seNutrition Facts, sekuyisikhathi sokubheka ukuthi lokhu kusho ukuthini ngelebula lonke.

Masisebenzise isikhwama se-pasta njengesibonelo.

Uma usayizi okhonzayo uthi inkomishi e-1 ye-pasta, imininingwane yokudla engaphansi kosayizi wokuphaka (amafutha, ama-carbohydrate, amaprotheni, ushukela, i-fiber) isebenza kuphela kuleyo ndebe engu-1 ye-pasta.

Lokho kusho, ukukhonza osayizi kungashintshwa ukuhlangabezana nezinhloso ezithile zezempilo nezesisindo. Isibonelo, uma ungumdlali wokukhuthazela noma ufuna ukukhuluphala, ungahle udinge ukukhulisa usayizi wesabelo sakho. Lokhu kusho ukuthi uzokwandisa nosayizi wokuphaka.

Kungenzeka, esikhundleni salokho, ufune ukukhuphula usayizi wesabelo sakho kuma-servings amabili (izinkomishi ezi-2) kunenkomishi eyodwa. Lokhu kusho ukuthi imininingwane yokudla okunikeziwe, ngokusebenza ngakunye, nayo izophindwa kabili.

2. Bheka i-fiber

Abaningi bethu bayaqonda ukuthi i-fiber yingxenye ebalulekile yokudla kwethu. Kepha bangaki abaseMelika empeleni abadla i-fiber eyanele nsuku zonke? Njengoba kwenzeka, hhayi. Futhi kulapho ilebula lamaNutrition Amaqiniso lingasiza khona.

Ukunconywa kwefayibha yansuku zonke kunconywe ngeminyaka yobudala, ubulili, nokudla kwekhalori. Imihlahlandlela ejwayelekile evela kwiNational Academy of Sciences incoma ukufakwa kwefayibha kwansuku zonke okulandelayo:

Uma ungaphansi kweminyaka engama-50 ubudala:

• abesifazane:
  25 amagremu
• amadoda:
  38 amagremu

Uma ungaphezu kwama-50:

• abesifazane:
  21 amagremu
• amadoda:
  30 amagremu

Naka amagremu wefayibha ngokusebenza kwelebuli yamaNutrition Amaqiniso. Hlela ukudla okunenani le-fiber ephakeme, okungenani ama-gramu ama-5 ngokusebenza ngakunye.

Ilebuli yeNutrition Facts yakhelwe ukubala amaphesenti azo zonke izakhi kumkhiqizo, kufaka phakathi i-fiber yokudla, ngokuya ngamaphesenti ama-Daily Values ​​(DV%). La maphesenti abalwa ngesisekelo sokuthi umuntu udla amakhalori ajwayelekile angama-2 000 ngosuku.

Kubalulekile ukukhumbula ukuthi ama-calories angu-2 000 ngosuku
ngaphezulu kwesiqondiso. Izidingo zokudla zawo wonke umuntu zehlukile.

Uma ubheka amaphesenti wanoma iziphi izakhi kwilebula, noma yini engamaphesenti amahlanu noma ngaphansi ibhekwa njengephansi. Noma yini engamaphesenti angama-20 noma ngaphezulu ibhekwa njengephakeme.

I-Fibre ingenye yalezo zakhi ezikwilebula okufanele ibe sezingeni eliphakeme. Ngamanye amagama, funa ukudla nge-fiber DV engamaphesenti angama-20 ngokusebenza ngakunye.

3. Bazi ushukela wakho

Kusenokuxoxwa okuningi maqondana nendaba kashukela owengeziwe njengoba kumayelana nempilo. Kodwa-ke, kungavunyelwana ngokuthi ngokujwayelekile, inani lokudla ushukela lomuntu nsuku zonke kufanele libe phansi.

Ngaphambi kokungena kulokho okuswidi olungezelwe usuku nosuku, ake siqale sikhulume ngomehluko phakathi kukashukela ophelele noshukela ongeziwe:

• Ushukela ophelele isamba esiphelele soshukela esitholakala ku
  umkhiqizo, womabili avele ngokwemvelo (njengoshukela ezithelweni nasobisini) futhi engezwe.
• Ushukela ongeziwe vele ubheke inani likashukela
  lokho kungeziwe ngenkathi kucutshungulwa umkhiqizo wokudla.

Ushukela owengeziwe ungafaka:

• i-high-fructose corn syrup
• ushukela wetafula
• uju
• usiraphu we-maple
• ijusi yemifino noma yezithelo egxilile
• isiraphu elayisi ensundu

Manje ungene malini.

I-American Heart Association incoma ukuthi abesifazane badle ama-gram angama-24 kashukela ongeziwe ngosuku futhi abesilisa badla okungaphezu kwama-gramu angama-36. Ngamanye amagama, lokhu kusho:

• ngoba
  abesifazane: amathisipuni ama-6 kashukela, noma ama-calories ayi-100
• ngoba
  abesilisa: amathisipuni ayi-9 kashukela, noma ama-calories ayi-150

Lokho kusho ukuthi, banesizotha kancane. Bancoma ukuthi umphakathi jikelele ungasebenzisi amaphesenti angaphezu kwayishumi wamakholori ansuku zonke kusuka kushukela owengeziwe.

Njengoba kunjalo ngezinkinga eziningi maqondana nokudla, izincomo ziyahlukahluka kuye ngomuntu nezidingo zakhe.

Yize kubalulekile ukuthi ubheke ukuphuza kwakho ushukela okwengezwe nsuku zonke, izizathu zokwenza njalo zingahluka kumuntu nomuntu. Kwabanye, kungaba ukugcina impilo yomlomo. Kwabanye, kungahle kube ngaphandle kwesidingo sokuphatha noma ukwehlisa ubungozi bezimo ezingalapheki, njengesifo sikashukela nesifo senhliziyo.

Ukwazi ukuthi uwafunda kanjani amalebula kungakusiza uthole izakhamzimba ozidingayo

Ukuba ngumseshi wakho wezempilo nokufunda ilebula kungeza elinye ithuluzi ukukusiza ukwazi ukulawula impilo yakho nokuphila kahle kwakho.

Ukusuka ekuqondeni ukuthi usayizi wokuphaka uthinta kanjani ilebula lonke ekufundeni ukuthi kusho ukuthini i-DV%, ukusebenzisa lolu lwazi kungakhombisa ukuthi ngabe uphehla umzimba wakho izakhamzimba ezidingayo.

UMcKel Hill, MS, RD, ungumsunguli weNutrition Stripped, iwebhusayithi ephilayo enikezelwe ekusebenziseni inhlalakahle yabesifazane emhlabeni wonke ngokusebenzisa izindlela zokupheka, izeluleko ngokudla, ukuqina, nokuningi. Incwadi yakhe yokupheka, i- “Nutrition Stripped,” ibithengwa kakhulu ezweni lonke, futhi ubelokhu evezwa kwiFitness Magazine nakuWomen’s Health Magazine.