Ufunda njani iilebheli zokutya

Iilebheli zokutya zikunika ulwazi malunga neekhalori, inani leenkonzo, kunye nomxholo wezondlo wokutya okuhlanganisiweyo. Ukufunda iilebheli kunokukunceda wenze ukhetho olusempilweni xa uthenga.

Iilebheli zokutya zikuxelela inyani yesondlo malunga nokutya okuthengayo. Sebenzisa iilebheli zokutya zokukunceda ukhethe ukutya okusempilweni.

Soloko ujonga ubungakanani bokukhonza kuqala. Yonke ingcaciso kwileyibhile isekwe kubungakanani benkonzo. Iiphakheji ezininzi zinokusebenza okungaphezulu kwe-1.

Umzekelo, ubungakanani bokusebenza kwespaghetti kuhlala kuhleli ii-ounces ezi-2 (56 iigrem) zingaphekwanga, okanye ikomityi enye (0.24 yeelitha) ephekiweyo. Ukuba utya iikomityi ezi-2 (i-0.48 yeelitha) kwisidlo, utya ii-servings ezi-2. Oko kukuphindwe kabini isixa seekhalori, amafutha, kunye nezinye izondlo ezidweliswe kwileyibhile.

Ulwazi lwekhalori lukuxelela inani leekhalori kwindawo enye. Lungisa inani leekhalori ukuba utya iinxalenye ezincinci okanye ezinkulu. Eli nani linceda ukufumanisa ukuba ukutya kukuchaphazela njani ubunzima bakho.

Iicarbs zizonke (ii-carbohydrate) zidweliswe ngoonobumba abangqindilili ukuze zime kwaye zilinganiswe ngeegram (g). Iswekile, isitashi, kunye nefayibha yokutya zenza iicarbs ezipheleleyo kwileyibhile. Iswekile idweliswe ngokwahlukeneyo. Zonke ezi carbs ngaphandle kwefayibha zinokunyusa iswekile yegazi lakho.

Ukuba unesifo seswekile kwaye ubala iicarbs ukubala iidosi zakho ze-insulin, i-American Diabetes Association icebisa ukuba usebenzise iicarbs zonke ukubala iidosi zakho ze-insulin. Abanye abantu banokufumana iziphumo ezingcono ngokukhupha ezinye okanye zonke iigramu zokutya kwifayibha yokubala.

Ifayibha yokutya idweliswe ngezantsi nje kwecarbs iyonke. Thenga ukutya ubuncinci iigrama ezi-3 ukuya kwezi-4 kwifayibha nganye. Isonka esipheleleyo, iziqhamo kunye nemifuno, kunye neembotyi kunye nemidumba ziphezulu kwifayibha.

Jonga amanqatha ewonke kwi-1 yokukhonza. Nika ingqalelo ekhethekileyo kumyinge wamafutha agcweleyo kwi-1 yokukhonza.

Khetha ukutya okunamafutha amaninzi. Umzekelo, sela i-skim okanye i-1% yobisi endaweni ye-2% okanye ubisi olupheleleyo. Ubisi lwe-Skim lubonisa kuphela amafutha. Ubisi luphela lunee-5 gram zala mafutha ngokuhambisa.

Iintlanzi zisezantsi kakhulu kumanqatha azalisiweyo kunenyama yenkomo. Iigram ezintathu zentlanzi ine-gram engaphantsi kwe-1 kula mafutha. Ii-ounces ezintathu (i-84 gram) ze-hamburger zingaphezulu kwe-5 gram.

Ukuba ukutya kune-gram engaphantsi kwe-0,5 yeenqatha ezigcweleyo kubungakanani bokutya kwileyibhile, umenzi wokutya unokuthi awunawo amafutha. Khumbula oku ukuba utya ngaphezulu kwe-1 yokukhonza.

Kuya kufuneka unike ingqalelo kwiifutha zetrans kwilebheli yokutya. La mafutha anyusa i-cholesterol "embi" kwaye yehlisa "elungileyo" cholesterol.

La mafutha afumaneka ikakhulu ekutyeni okutyiwa kunye nakwiidessert. Iindawo zokutyela ezininzi zokutya okukhawulezayo zisebenzisa i-trans fat for frying.

Ukuba ukutya kunala mafutha, isixa-mali siya kudweliswa kwileyibhile ephantsi kwamafutha ewonke. Zilinganiswa ngeegram. Khangela ukutya okungekho mafutha e-trans okanye aphantsi kuwo (1 gram okanye ngaphantsi).

Isodium yeyona nto iphambili yetyuwa. Eli nani libalulekile kubantu abazama ukufumana ityuwa encinci ekudleni kwabo. Ukuba ilebula ithi ukutya kune-100 mg yesodiyam, oku kuthetha ukuba ine-250 mg yetyuwa. Akufanele utye ngaphezulu kwe-2,300 mg yesodium ngosuku. Eli lixabiso le-sodium eku-1 yokulinganisa itispuni yetyuwa yetyuwa. Buza umboneleli wakho wezempilo ukuba unokuba nokuncinci.

Ixabiso le-% lemihla ngemihla lifakiwe kwileyibhile njengesikhokelo.

Ipesenti yento nganye kwileyibhile isekwe kukutya iikhalori ezingama-2 000 ngosuku. Iinjongo zakho ziya kwahluka ukuba utya ii-calories ezininzi okanye ezimbalwa ngosuku.Ingcali yokutya okanye umboneleli wakho angakunceda ukuba usete ezakho iinjongo zokutya.

Isondlo-ukufunda iilebheli zokutya; Iswekile - ukufunda iilebheli zokutya; Uxinzelelo lwegazi - ukufunda iilebheli zokutya; Amafutha - ukufunda iilebheli zokutya; Cholesterol - ukufunda iilebheli zokutya; Ukwehla kwesisindo - ukufunda iilebheli zokutya; Ukutyeba kakhulu-ukufunda iilebheli zokutya

• Isikhokelo seelebheli zokutya ilekese
• Isikhokelo selebheli yokutya yesonka sengqolowa

Umbutho weSwekile yaseMelika kwiwebhusayithi. Ukwenza intsingiselo yeelebheli zokutya. Isifo seswekile.org/nutrition / Ukuqonda- ukutya-labels/making-sense-of-food-labels. Kufumaneka ngo-Oktobha 7, 2020.

U-Eckel RH, uJakicic JM, uArd JD, et al. Isikhokelo se-AHA / ACC se-2013 kulawulo lwendlela yokuphila ukunciphisa umngcipheko wentliziyo: ingxelo yeAmerican College of Cardiology / American Heart Association Task Force kwizikhokelo zomsebenzi. J NdinguColl Cardiol. 2014; 63 (25 Pt B): 2960-2984. IINKCUKACHA: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

U-Elijovich F, Weinberger MH, noAnderson CA, et al. Uvakalelo lwetyuwa yoxinzelelo lwegazi: ingxelo yesayensi evela kuMbutho weNtliziyo yaseMelika. Uxinzelelo lwegazi. Ngo-2016; 68 (3): e7-e46. IINKCUKACHA: 27443572

IHensrud DD, Heimburger DC. Ujongano lwesondlo kwimpilo nakwizifo. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 202.

ISebe lezoLimo laseMelika kunye neSebe lezeMpilo laseMelika. Izikhokelo zoKutya kwabaseMelika, i-2020-2025. Umhla we-9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Ukuhlaziywa ngoDisemba 2020. Kufikeleleke ngoDisemba 30, 2020.

UVictor RG, uLibby P.Uxinzelelo lwenkqubo: ulawulo. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ii-eds. Isifo sentliziyo seBraunwald: Incwadi yesifundo seMpilo yeNtliziyo. Ngomhla we-11. IPhiladelphia, PA: Elsevier; I-2019: isahluko 47.

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