Indlela yokufunda iLeyibhile yeSondlo, ngokutsho kweeDietitians

Umxholo

• UkuKhonza ubungakanani
• Iikhalori
• Izondlo
• Ixabiso lemihla ngemihla
• Nini ukujonga i-DV ephezulu
• Ingajonga nini i-%DV ePhantsi
• Uphengululo lwe

Xa ukhetha i-snack yohambo lwendlela kwisitishi segesi okanye kwibhokisi yokutya okuvela kwivenkile enkulu, ithegi yexabiso kusenokwenzeka ukuba sisiqwenga sokuqala solwazi ekubhekiswa kuso ukuze uthathe isigqibo sokuba kufanelekile na ukufunxa. Kodwa ngokusekwe ekubulaweni kweenyani eziluncedo kunye namanani kwileyibhile yesondlo sokutya, loo phaneli ingasemva kwephakheji kufuneka ibe apho amehlo akho aya khona ngokulandelayo.

Ileyibhile yesondlo inika ingqiqo exabisekileyo kubathengi ngokubonisa kanye ukuba ingakanani na ifayibha, iprotheyini, iivithamini, iiminerali, kunye nezinye izondlo ezinikezelwa kukutya okuthile. Ngaloo ndlela, uya kuba nakho ukwenza isigqibo esinolwazi sokuyongeza kwipleyiti yakho - okanye hayi.

"Ngelixa kubalulekile ukuba wonke umntu abe nenqanaba elisisiseko lokuqonda malunga nelebheli yesondlo, abanye abantu abakhethekileyo baxhamla ngakumbi ekubhekiseni iilebheli xa kusenziwa ukhetho lokutya, ngakumbi abo banesifo seswekile kunye noxinzelelo lwegazi, utshilo uMaya Feller, MS, RDN, CDN , Ingcali yezondlo ebhalisiweyo kunyeUbumeIlungu leBrain Trust. Abantu abaphila nesifo seswekile baya kufumana icandelo le-carbohydrate kunye nefayibha yeleyibhile iluncedo ekumiseleni ifuthe lokutya okuya kuba nalo kwinqanaba leswekile yegazi, ngelixa abantu abaneengxaki zentliziyo banokujonga umxholo wesodium ukugqiba ukuba ukutya kukongezwa okuhlakaniphileyo. ukutya kwabo, uyachaza.

Isilumkiso esikhawulezileyo: Ileyibhile yezondlo isekelwe kwi-2,000-calorie yokutya, kwaye unokufuna ukutya iikhalori ezongezelelweyo okanye ezimbalwa ngokusekelwe kwiimfuno zakho ezizodwa. Nokuba, iileyibhile zeenyaniso zesondlo zisenokuba luncedo, ukuba nje uyithatha ngengqolowa yetyuwa, utsho uWhitney English, M.S., R.D.N., ingcali yezondlo ezibhalisiweyo kunye nombhali we Umntwana osekwe kwizityalo kunye nosana. "Abantu banokuzisebenzisa ukumisela ukuba imveliso iphezulu okanye iphantsi kwizakhamzimba ezithile, [kodwa kufuneka] bayigcine engqondweni into yokuba iimfuno zabo zingahluka kwezomntu oqhelekileyo, utshilo.

KULUNGILE, ke ulicacisa njani ngokuthe ngqo elo qela lamanani kunye neepesenti? Apha, uFeller nesiNgesi badiliza indlela yokufunda ilebheli yesondlo- kubandakanya ukuba zeziphi iinyani ekugxilwe kuzo.

UkuKhonza ubungakanani

Xa ucinga ukuba ungayifunda njani ilebheli yesondlo ngokufanelekileyo, kuyakufuneka uqale ubhekise kubungakanani bokutya okutya-kudweliswe kwiikomityi okanye kwiziqwenga kunye nenani leegrama- kunye nenani leenkonzo kwiphakheji (aka servings nganye isikhongozeli). Unokucinga ukuba ubungakanani bokusebenza kwileyibhile yokondla lixabiso leengcali ezithile zokutya kunye neengcali zezondlo ezikucebisayo ukuba utye ngexesha, kodwa enyanisweni, kubonisa inani eliqhelekileyo lokutya abantu abakutyayo okanye ukusela ngokusekwe kuphando lokusetyenziswa kokutya, Sitsho isiNgesi.

Kunokuba luncedo ukujonga kule nombolo njengesikhokelo sokuthatha isigqibo malunga nokuba ungongeza malini kwipleyiti yakho, kodwa ungatya kancinci okanye ngaphantsi kobukhulu obudwelisiweyo bokuziva uzele kwaye uhlangabeze iinjongo zakho zempilo, utshilo uFeller . "Ndicebisa ukuba abantu babeke ubungakanani besahlulo ngokweemfuno zabo zokutya kwaye bamamele indlala yomzimba wabo kunye nokuzala kwabo xa besitya," yongeza isiNgesi. (Eyeleleneyo: Okokugqibela, IsiKhokelo ekulula ukusilandela kubungakanani beSahlulo esiPhilile)

Okwangoku, kubalulekile ukuba ujonge ubungakanani bokusebenza xa ufunda ilebhile yesondlo kuba iikhalori kunye nexabiso lezakha-mzimba ezidweliswe ngokusekwe kuyo lonto inani-ayisiyiyo yonke ipakethe okanye isixa sekhonteyina. Ukuba ugqiba ukutya ii-hummus ezimbini ze-hummus, umzekelo, uya kudla kabini isixa sezakhamzimba (okt amafutha, ifayibha, iprotein) kunye neekhalori ezidwelisiweyo, ngokwe-US Food and Drug Administration.

Iikhalori

Ukubeka nje, iikhalori zibonelela ngomlinganiselo wamandla oza kuwathola ekuphakeleni ukutya okuthile. Xa uqala ukuqonda ukuba ungayifunda njani ilebhile yesondlo, unokujonga ngokuzenzekelayo kumxholo wekhalori, lelona nani likhulu nelona likhaliphileyo kwipaneli. Kodwa ayilo nani libalulekileyo ekufuneka liqwalaselwe xa usenza ukhetho lokutya. "Iikhalori ngokwazo zibonelela kancinci kakhulu malunga nokuba 'kunempilo' njani ukutya ngokwenene," utshilo uFeller. "Kubonakala ngathi ukutya okunexabiso elincinci leekhalori kucingelwa ukuba kune-halo yezempilo kwaye kuthathwa njengeyona ndlela ingcono kakhulu, ngelixa ezo ziphezulu kwiikhalori kufuneka zigwenywe. (Eyeleleneyo: #1 Isizathu sokuyeka ukubala iikhalori)

Thatha amandongomane nembewu, umzekelo. Ngelixa oku kutya kuphezulu kwiikhalori kuneekherothi okanye iikomkomere, oko akuthethi ukuba abaphilanga njengeeveggies, kwaye bobabini banokuba nebala kwipleyiti yakho, utshilo uFeller. Ungayichazanga eyokuba, "ukutya okune-calories ezininzi, njengeavokhado, okubonelela ngee-micronutrients ezininzi kunye nee-phytochemicals kuya kuba lukhetho olungcono ekuxhaseni impilo ye-metabolic kunokhetho lweekhalori ezisezantsi ezingenasondlo," uyongeza.

Endaweni yokujonga umxholo wekhalori ukujonga ukuba ingaba ukutya "kulungile kuwe", isiNgesi sicebisa ngokubhekisele kwindlela onokwaneliseka ngayo. "Ukujonga inani leekhalori kwimveliso kunokukunceda ukuba ubone ukuba kungakanani ukutya okufuneka utye ukuze uzive ugcwele," utsho. "Kodwa zizinto nje enye - ifayibha, amanqatha, kunye neeprotein ziya kuchaphazela ukwanela."

Izondlo

Kuzo zonke iileyibhile zesondlo, uya kufumana i-macro engundoqo kunye ne-micronutrients, kubandakanywa namafutha apheleleyo (aphulwe phantsi kwi-saturated kunye ne-trans fat), i-cholesterol, i-sodium, i-carbohydrates iyonke, i-fiber yokutya, i-sugars eyongeziweyo (eyongezwa ngexesha lokucubungula), iswekile iyonke. (inani leswekile elongeziweyo kunye neeswekile ezikhoyo ngokwendalo kukutya) iprotein, ivithamin D, ikhalsiyam, isinyithi, kunye ne potassium. Unokubona ezinye ii-micronutrients ezimbalwa, kodwa azizukudweliswa kwiphaneli yenyani yesondlo ngaphandle kokuba kukho ibango elithile elenziwe malunga nesosondlo, kwaye zichazwe ngumenzi ngokuzithandela, utshilo uFeller.

Ixabiso lemihla ngemihla

Uyakubona ipesenti yeXabiso lemihla ngemihla (% DV), lelo lixabiso-kwipesenti yefomathi-yesondlo esithile ekuphakweni kokutya, utshilo uFeller. Ixabiso lemihla ngemihla lezondlo lisetwa yi-FDA, kwaye yenzelwe ukuba ikuncede uyazi isixa sesondlo esithile esifunyanwa ekunikezelweni kokutya ngokunxulumene nemfuno yazo erhabaxa yokutya kweso sondlo, ngokweZiko leSizwe lezeMpilo. Ngelixa zihlala zifana neziBonelelo eziCetyiswayo zokuTya ukutya okanye ukuTya okuNeleyo okuchongwe liSebe lezoLimo laseMelika, azisoloko zifana ncam, ngokwe-NIH.

"Isekwe kwinani lamawaka amabini eekhalori zokutya ezikhoyo kuzo zonke iilebhile zesondlo," ucacisa. "Umzekelo, ukuhanjiswa kwe-oatmeal kunokuba ne-2 mg yesinyithi, eyi-10 yeepesenti ye-% DV yentsimbi kumntu otya ii-calories ezingama-2 000 ngemini." Ngokujonga ngokukhawuleza, i-% DV ingakuxelela ukuba ukutya kuphezulu kwisondlo (ipesenti ezingama-20 okanye ngaphezulu) okanye ngaphantsi (iipesenti ezi-5 okanye ngaphantsi), kwaye singakanani isondlo ngasinye ekunikezelweni kokutya okunegalelo kwisondlo sakho. ukutya kwemihla ngemihla, ngokwe-FDA.

Kuzo zonke izondlo ezidwelisiweyo, kuphela ngamafutha e-trans kunye neeswekile zizonke eziya kuthi hayi une% DV. Ngokuka-FDA, akukho lwazi lwaneleyo lufumanekayo lokuseka ixabiso lemihla ngemihla lokuhambisa amafutha, kwaye akukho mibutho karhulumente icebise umda wokusebenzisa isixa esipheleleyo seswekile. Kwiimeko ezininzi, awuyi kubona i-% DV yeprotein nokuba, njengoko kufuneka kuphela ukuba idweliswe ukuba imveliso ibanga ukuba "ineeprotein ephezulu" okanye ukuba yenzelwe abantwana abangaphantsi kweminyaka emine ubudala kuba uninzi lwabantu lungaphezulu kobudala. amanqaku eqela aneleyo ngesondlo ngokutya ngokwendalo, ngokwe-FDA. (Idibeneyo: Uluhlu oluPhezulu lweeProtheyini eziPhezulu zokutya omele ukuZitya iVeki nganye)

Nini ukujonga i-DV ephezulu

Xa ufunda iilebula zokutya, uya kufuna ukukhangela i-% ephezulu ye-DV yefayibha yokutya, i-vitamin D, i-calcium, isinyithi kunye ne-potassium-izondlo abantu baseMerika abangadli ngokwaneleyo, ngokwe-FDA. Ifayibha sisitshixo sokugcina ukuhamba kwamathumbu rhoqo, ukulawula amanqanaba eswekile yegazi, kunye nokukunceda uzive ukhawuleze ngokukhawuleza; ivithamin D kunye ne-calcium kunceda ukugcina amathambo akho omelele; i-iron inceda ukuhambisa ioksijini ngegazi lakho ukuya kuwo onke amalungu omzimba wakho kwaye ibaluleke kakhulu kubafazi abanamaxesha anzima, njengoko belahlekelwa zixabiso elikhulu lezimbiwa ngenxa yokopha exesheni; kunye ne-potassium zinceda izintso zakho kunye nokusebenza kwentliziyo ngokufanelekileyo. Ngaphezu koko, "uninzi lwabantu abakhethekileyo, njengabantwana, abafazi abakhulelweyo, kunye nabantu abadala, banokuba semngciphekweni omkhulu wokuphuhlisa ukungabikho kwezondlo kwaye banokuzuza ngokunikela ingqalelo ekhethekileyo kwi-macro kunye ne-micronutrients ebalulekileyo, njenge-calcium, i-vitamin D, isinyithi. , kunye neprotein, ukuqinisekisa ukuba batya imali eyoneleyo, utshilo uFeller. TL; DR: Kubalulekile ukuzama ukutya okwaneleyo kweso sondlo ngasinye ukuba i-%DVs kuko konke ukutya okutyayo ngemini yongeze ukuya kuthi ga kwi-100 lepesenti - okanye, ngokwenyani, ngokusondeleyo kangangoko unako ukufikelela kuko - kwaye kufuneka wenze. umkhwa wokujonga i-% ye-DVs xa ufumana ukuxhonywa kwendlela yokufunda ilebhile yesondlo.

Ingajonga nini i-%DV ePhantsi

Kwiphepha le-flip, uya kufuna ngokubanzi ukukhangela i-% ye-DV yeswekile, amafutha agcweleyo, kunye nezakha-mzimba abantu abahlala e-US badla ukuzisebenzisa kwiimali eziphezulu kunezo zifanelekileyo, utshilo uFeller. I-ICYDK, i-fat saturated fat inokunyusa umlinganiselo we-LDL ye-cholesterol (uhlobo "olubi"), ukunyusa umngcipheko wesifo senhliziyo kunye ne-stroke, xa isetyenziswe ngokugqithiseleyo, ngokutsho kwe-US National Library of Medicine. Ngokufanayo, ukusebenzisa i-sodium ngokugqithisileyo kwandisa uxinzelelo lwegazi, okuphakamisa umngcipheko wesifo senhliziyo, ngokutsho kwamaZiko oLawulo lweSifo kunye noThintelo. Ukutya kunye nokusela iiswekile ezininzi ezongeziweyo okanye ezenziweyo, ezithi uFeller zongezwa kwimveliso ukuphucula incasa kodwa aziboneleli nayiphi na inzuzo yesondlo, kunokufaka isandla ekuzuzeni ubunzima, uhlobo lwe-2 yeswekile, kwaye, kwakhona, isifo senhliziyo, ngokwe I-CDC.

Kakade ke, oko akuthethi ukuba kufuneka uyeke i-charcuterie kunye needessert ngokulungileyo ngenxa yokuba ziqhayisa ngezixa eziphezulu zezo zondlo. Ukuba ufuna ukutya into enamafutha apheleleyo, isodiyam, okanye iswekile, kulungile ukuba wenze njalo- ukuba nje ulinganisa ukutya okuncinci kwizondlo kulo lonke usuku, ngokwe-FDA. Okungcono nangakumbi, bhanqa ezo zinto zimnandi ngefiber (cinga: ibrownie enecala lesiqhamo) ukukhusela iswekile yegazi lakho ukuba ingaqhubi, okanye i-nosh kwezo chips zeitapile ezinetyuwa enebhanana etyebileyo nge potassium ukunceda ukulinganisela isodium. Ke emva kokuba ufundile ukuba uyifunda kanjani ilebhile yesondlo, qhubeka utye loo cookie yetshokholethi ubukhe wayijonga- uyayazi indlela yokutya kunye nokutya okuya kukunceda ufumane ezinye izakha mzimba kamva.

Uphengululo lwe