Iingcebiso ezi-3 ezikhawulezayo zokufunda iilebheli zesondlo

Umxholo

• 1. Zingaphi ii-servings ezilolo hlobo?
• 2. Khangela ifayibha
• 3. Bazi iswekile yakho
• Iswekile eyongeziweyo inokubandakanya:
  
• Ukwazi indlela yokufunda iilebheli kunokukunceda ufumane izondlo ozifunayo

Ukusuka kwintoni ubukhulu bobungakanani buthetha ukuba ingakanani ifayibha ekufuneka ikho kwinto yokutya.

Ileyibhile yeNyaniso yeZondlo yenzelwe ukusinika, umthengi, ukuqonda kokukutya kwethu, ukusuka ekubeni isodiyam kunye nefayibha engakanani kwibhokisi yokutya okuziinkozo ukuya kuthi ga kwiibhokisi zobisi ezingaphi.

Ukwazi olu lwazi kunokukunceda ulandele ii-macronutrients, uqinisekise ukuba ufumana iivithamini ezaneleyo kunye neeminerals ekudleni kwakho, kwaye unokunceda kulawulo lweemeko ezithile ezinganyangekiyo.

Xa kuziwa kwisondlo - yonke into isuka kubungakanani besabelo
ukuba ingakanani iswekile eyongeziweyo ekufuneka unayo ekutyeni kwakho - kungcono ukudibana
nomboneleli wezempilo onokukuxhasa ekuhloleni iimfuno zakho.

Ngelixa uninzi lwabathengi bam benolwazi malunga nokufunda iilebheli zesondlo, kukho abanye abangacacanga malunga nemiba ethile yabo.

Ke, nokuba awuqinisekanga ukuba ungayifunda njani iileyibhile yeNutrition Facts okanye ufuna ukuqonda ukuba kutheni iluncedo ekwenzeni izigqibo ezizezona zisemgangathweni xa uthengela ukutya, nazi iingcebiso ezintathu ezivunyiweyo zedetetiyeyona mibuzo ixhaphakileyo malunga neelebhile zesondlo.

1. Zingaphi ii-servings ezilolo hlobo?

Kulula ukudideka phakathi kobungakanani benkonzo, iisevisi kwisitya ngasinye, kunye nobungakanani besahlulo sokutya. Ukuqalisa, nantsi irundown ekhawulezayo:

• Ukukhonza ubungakanani bubungakanani okanye isahlulo semveliso leyo
  ilingana nesixa sezakha-mzimba ezidwelisiweyo. Lonke ulwazi olunikezwe kwi-
  Ileyibhile yeNqaku leZondlo isekwe kubungakanani benkonzo edwelisiweyo.
• Ukukhonza kwisitya ngasinye lixabiso lilonke lesevisi kwikhonteyina nganye.
• Ubungakanani besahlulo ayifumaneki kwileyibhile yeNutrition Facts.
  Kwahlukile kuye wonke umntu ngokusekwe kwiinjongo zabo ezizodwa zezempilo kunye neemfuno, ezifana
  ukuba baneemeko zonyango. Ngapha koko, ubungakanani besabelo esinconywayo ngasinye
  Umntu usenokungafani nobungakanani benkonzo edwelisiweyo kwiphakeji, ngakumbi
  ukuba ulawula imeko efana neswekile.

Nje ukuba uchonge ubungakanani bento yokutya, ebekwe phantsi kwesihloko seNutrition Facts, lixesha lokuba uqwalasele ukuba oku kuthetha ntoni kwileyibhile xa iyonke.

Masisebenzise ibhegi yepasta njengomzekelo.

Ukuba ubungakanani bokutya buthi 1 indebe yepasta, ulwazi lwesondlo olungaphantsi kwesayizi yokutya (amafutha, iikhabhohayidrethi, iiprotein, iswekile, ifayibha) zisebenza kuphela kwindebe enye yepasta.

Oko kwathethi, ukusebenza ngobukhulu kunokuhlengahlengiswa ukuze kuhlangatyezwane neenjongo ezithile zempilo kunye nobunzima. Umzekelo, ukuba ungumdlali wokunyamezela okanye ufuna ukufumana ubunzima, unokufuna ukwandisa ubungakanani besabelo sakho. Oku kuthetha ukuba uya kwandisa ubungakanani bokukhonza.

Endaweni yoko, unokufuna ukunyusa ubungakanani besabelo sakho kwiiseva ezimbini (iikomityi ezi-2) kunekomityi enye. Oku kuthetha ukuba ulwazi lwesondlo olunikiweyo, ngokusebenza, luya kuphindaphindwa.

2. Khangela ifayibha

Uninzi lwethu luyaqonda ukuba ifayibha yinxalenye ebalulekileyo yokutya kwethu. Kodwa bangaphi abantu baseMelika abasebenzisa ifayibha eyaneleyo mihla le? Njengoko kwenzeka, akunjalo. Kwaye kulapho ileyibhile yeNqaku leZondlo inokunceda.

Ukutya okucetyiswayo kwemihla ngemihla kwefayibha kuxhomekeke kubudala, isini, kunye nokutya ikhalori. Isikhokelo ngokubanzi esivela kwi-National Academy of Sciences sicebisa oku kulandelayo xa kufakwa ifayibha:

Ukuba ungaphantsi kweminyaka engama-50 ubudala:

• abafazi:
  Iigrama ezingama-25
• amadoda:
  Iigrama ezingama-38

Ukuba ngaphezulu kwama-50:

• abafazi:
  Iigrama ezingama-21
• amadoda:
  Iigrama ezingama-30

Nika ingqalelo iigrama zefayibha ngokusebenza kwileyibhile yeNqaku leZondlo. Cwangcisa ukutya okunesixa sefayibha esiphezulu, ubuncinci iigram ezi-5 ngokusebenza.

Ilebheli yeNqaku leZondlo yenzelwe ukubala ipesenti yazo zonke izakha mzimba kwimveliso, kubandakanya nefayibha yokutya, esekwe kwipesenti yeXabiso leMihla ngemihla (DV%). Ezi pesenti zibalwa ngokwesiseko sokuba umntu atye iikhalori ezingama-2 000 ngosuku.

Kubalulekile ukuba ukhumbule ukuba ii-calories ezingama-2 000 ngosuku
ngaphezulu kwesikhokelo. Iimfuneko zokutya zomntu wonke zahlukile.

Xa ujonga iipesenti zaso nasiphi na isondlo kwileyibhile, nantoni na eyi-5 yepesenti okanye engaphantsi ithathwa njengephantsi. Nantoni na iipesenti ezingama-20 okanye ngaphezulu ithathwa njengephakamileyo.

Ifayibha yenye yezo zondlo kwileyibhile ekufuneka ikuluhlu oluphezulu. Ngamanye amagama, jonga ukutya ngefayibha ye-DV ejikeleze iipesenti ezingama-20 ngokusebenza.

3. Bazi iswekile yakho

Kusekho ingxoxo eninzi malunga nomba weswekile eyongeziweyo njengoko ibhekisa kwezempilo. Nangona kunjalo, kunokuvunyelwana ukuba ngokubanzi, iswekile yomntu eyotyiweyo yokutya iswekile kufuneka ibe sezantsi.

Phambi kokungena kwiswekile efanelekileyo yokungenisa usuku, makhe siqale sithethe ngomahluko phakathi kweswekile iyonke kunye neswekile eyongeziweyo:

• Iswekile iyonke lilonke inani leswekile elifunyenwe kwi
  imveliso, eyenzeka ngokwendalo (njengeeswekile kwiziqhamo nobisi) yongezwa.
• Yongeza iswekile bhekisa nje kwisixa seswekile
  Yongezwe ngexesha lokulungiswa kwemveliso yokutya.

Iswekile eyongeziweyo inokubandakanya:

• isiraphu yengqolowa ephezulu-fructose
• iswekile yetafile
• busi
• imaple syrup
• Imifuno okanye ijusi yeziqhamo ezixineneyo
• Isiraphu emdaka yerayisi

Ngoku ungene kangakanani.

Umbutho wentliziyo yaseMelika ucebisa ukuba abasetyhini bangadli ngaphezulu kwe-24 yeegramu zeswekile eyongeziweyo ngosuku kwaye amadoda awadli ngaphezulu kwe-36 yeegram. Ngamanye amagama, oku kuthetha:

• ye
  abasetyhini: iitisipuni ezi-6 zeswekile, okanye iikhalori ezili-100
• ye
  amadoda: 9 iitisipuni zeswekile, okanye iikhalori ezili-150

Oko kwathethi, aba banolwazelelelo ngakumbi. Bacebisa ukuba uluntu ngokubanzi lungadli ngaphezulu kweepesenti ezili-10 zeekhalori zemihla ngemihla ezisuka kwiswekile.

Njengokuba kunjalo kwimiba emininzi ngokubhekisele kwisondlo, iingcebiso ziyahluka ngokuxhomekeka kumntu nakwiimfuno zabo.

Ngelixa kubalulekile ukuba ujonge ukutya kwakho iswekile kwansuku zonke, izizathu zokwenza oko zinokwahluka kumntu kumntu. Kweminye, kunokuba kukugcina impilo yomlomo. Kwabanye, kunokuba ngaphandle kwesidingo sokulawula okanye ukunciphisa umngcipheko weemeko ezingapheliyo, ezinje ngesifo seswekile kunye nesifo sentliziyo.

Ukwazi indlela yokufunda iilebheli kunokukunceda ufumane izondlo ozifunayo

Ukuba ngumcuphi wakho wempilo kunye neelebheli lokufunda ilebula kongeza esinye isixhobo ukukunceda ulawulo lwempilo yakho kunye nentlalo-ntle yakho.

Ukusuka ekuqondeni ukuba ubungakanani benkonzo obuchaphazelayo buchaphazela njani ileyibhile yonke ekufundeni ukuba kuthetha ukuthini i-DV%, ukusebenzisa olu lwazi kungabonisa ukuba uyawuphembelela na umzimba wakho ngokwaneleyo ngezinongo ezidingayo.

UMcKel Hill, i-MS, i-RD, ngumseki weNutrition Stripped, iwebhusayithi ephilayo esempilweni enikezelwe ekuphuculeni impilo-ntle yabasetyhini kwihlabathi liphela ngokusebenzisa iiresiphi, iingcebiso ngezondlo, ukomelela komzimba, kunye nokunye. Incwadi yakhe yokupheka, "Isondlo sihluthiwe," yayiyeyona nto yayithengiswa kakhulu elizweni, kwaye wabonakaliswa kwiFitness Magazine nakwiMagazini yezeMpilo yabaseTyhini.