NLEA e Sebeletsa Eng 'me Ke Hobane'ng ha e le Habohlokoa?
Boholo ba NLEA ke bongata ba lijo tseo ka kakaretso li jeoa ke motho a le mong nakong ea ho ja e le 'ngoe. Tsamaiso ea US Food and Drug Administration e fana ka tataiso ho baetsi ba lijo bakeng sa ho bala boholo bo nepahetseng. Empa bakuli ba phetseng hantle ba lokela ho sebelisa tataiso e fapaneng ea tšebeletso ho etsa qeto ea hore na lijo li ka ja lijo tse ngata hakae.
NLEA ho sebeletsa boholo ba tlhaloso
Lijo tse ngata tse phetseng hantle li nahana hore boholo bo sebelisoang boitsebiso bo ngotsoeng ho Tsejoang ke Nutrition ke hore na ba ja lijo tse kae. Empa maikutlo ao a fosahetse. Boholo ba tšebeletso bo thathamisitsoeng liphutheloana tsa lijo ha bo buelletsoe ho sebeletsa. 'Me oo ke molao.
Ho ea ka Molao oa ho Etsa Litlhapi le oa Thuto ea Nutrition (NLEA) o sebetsang ka boholo bo lokela ho itšetleha ka bongata ba lijo tseo re li jang, eseng ka lijo tseo re lokelang ho li ja. Joale baetsi ba lijo ba tseba joang hore na ba ja lijo tse ngata hakae? Ba ts'oanela ho sebelisa tataiso e tloaelehileng e bitsoang Reference Value ka Kakaretso e Sebelisitsoeng (RACC) ho bala boholo ba ho sebeletsa.
Tlhaloso e lekana (RACCs) e ile ea hlahisoa ke Tsamaiso ea Lijo le Lithethefatsi (FDA) ka mor'a lilemo tsa ho ithuta boitšoaro ba ho ja. Empa ha u ntse u ka nahana, lijo tseo re li jang li fetohile ha nako e ntse e feta . Maemong a mangata, re ja likarolo tse kholo tsa lijo tse tloaelehileng, joaloka li-bagels le lino tse nooang .
Kahoo tsela eo FDA e khethollang hore na boholo ba ho sebeletsa e ka fetoha le eona e ka fetoha.
Tšebeletso e Eketsehileng ea Boholoanyane
Haeba u ntse u leka ho ja lijo tse nepahetseng kapa ha o leka ho fokotseha, hoa thusa ho utloisisa phapang lipakeng tsa litlhaloso tsena tsa boholo ba tšebeletso:
- Ho sebeletsa boholo kapa NLEA ka boholo . Nako ea lijo e tloaelehile nakong ea ho ja, ho thehiloe ho RACC ea FDA. Lebaka la ho sebeletsa le thathamisitsoe lebokoseng la Litaba tsa Nutrition.
- E khothalletsoa ho sebeletsa boholo . Chelete ea lijo ka 'ngoe tseo u lokelang ho li ja tse fanoeng ke mekhatlo e sa tšoaneng ea bophelo bo botle.
- Boholo ba karolo . Boima ba lijo ka seng tseo u li jang.
Kahoo ke tlhaloso efe eo u lokelang ho e sebelisa ho fumana hore na u ja lijo tse kae? U ka sebelisa boholo bo sebelisitsoeng ho sebeletsa ho tataisa liqeto tsa hau. Empa ka tloaelo ho molemo hore u fumane likhothatso tsa motho ka mong bakeng sa lijo tseo u li jang letsatsi ka leng.
E le hore u tsebe hore na u ja lijo tse ngata hakae, u ka etela setsebi sa lijo tsa meriana se ngolisitsoeng ho buisana ka mokhoa o nepahetseng oa ho ja. U ka boela ua sebelisa k'halori ea k'halori ea marang-rang ho fumana palo ea lik'hilojule tseo u li hlokang. Haeba u leka ho theola boima ba 'mele, u ka sebelisa k'haravene e lebisitsoeng ho lahleheloa ke boima ba' mele .
Hang ha o fumana sepheo sa hau sa khalori, arola lik'halori tsa hau pakeng tsa lijo tsa letsatsi le letsatsi le ho ja lijo tse monate. Ka mohlala, haeba u hloka ho ja lijo tse tloaelehileng tsa lik'halori tse 2 000 ka letsatsi , u ka ja lik'hilojule tse 500 ho e 'ngoe le e' ngoe ea lijo tse tharo 'me ua ja li-snacks tse peli tseo khalori e ka bang 250 ka' ngoe. Ebe u khetha boholo ba likarolo tse nepahetseng ha u ja lijo tsa hau ho fihlela lipakane tseo u li batlang.
Haeba u ithuta ho ja likarolo tse nepahetseng bakeng sa tahlehelo ea boima ba 'mele kapa ho boima boima ba' mele, u tla ba le monyetla o moholo oa ho fihla boima bo boima 'me u lule moo bakeng sa bophelo.
Ho Boleloa Boholo ba Tlhaloso ka Sehlopha sa Lijo
Kahoo ke eng e atisang ho buelloa ho fana ka boholo ba lijo tse fapa-fapaneng?
Litaelo li fapana, empa ka kakaretso,
- hangata tholoana ea litholoana hangata e 1 sefate se tletseng litholoana kapa senoelo sa ½ se phehiloeng, litholoana tse entsoeng ka makotikoting kapa tse omisitsoeng
- boholo ba meroho hangata ke senoelo se seng sa meroho e makhasi kapa e phehiloeng kapa senoelo sa ½ sa lik'hilojene tse phahameng tse kang lihoete.
- boholo ba litapole, pasta kapa lijo-thollo ke senoelo sa ½ kapa sengoathoana se le seng sa bohobe
- ho noa lebese ke senoelo se le seng sa lebese le omeletseng kapa ka yogurt kapa 1.5 ounces ea chisi
- boholo ba nama, tlhapi kapa likhoho ke hoo e ka bang li-ounces tse 3
- boholo ba oli kapa salate ea ho apara ke likhabapo tse 2
- Boholo ba joala bo itšetlehile ka seno seo u se khethang. Ho noa veine ke li-ounces tse 4, ho noa biri ho na le li-ounces tse 12 le ho noa joala ke 1.5 ounces
Ho fumana hore na lijoe tse kae tsa lijo tseo u lokelang ho li ja letsatsi le leng le le leng, u ka sebelisa USDA Supertracker. Ho sebeletsa boholo ba likeletso ho thehiloe boholo ba hao, tekano ea hao le boemo ba hau ba mosebetsi. U ka etela marang-rang ea bona ho etsa moralo oa phepo e nepahetseng kapa ea boima ba 'mele.
Lisebelisoa:
Melao ea Melao ea Ts'ebetso ea Puso-Lijo Tse Ngotsoeng. US Administration of Drug and Drug Administration. http://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=101.12
Lihlahisoa tsa tšebeletso tsa lijo Ho fumana Ntho ea Sebele. US Administration of Drug and Drug Administration. http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm386203.htm
Lijo Tse phetseng hantle. Boholo ba likarolo tsa likarolo: Joang ho boloka ho arohana ha karolo ho Cheka. Seboka sa Dairy ea California. http://www.healthyeating.org/Healthy-Eating/Healthy-Living/Weight-Management/Article-Viewer/Article/348/hose-portion-sizes-how-to-keep-portion-distortion-in-check. aspx
Medline Plus. Boholo ba karolo. Laebrari ea Sechaba ea Meriana ea US. https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000337.htm
Ho fetotsoe Liphetoho ho Tlhahiso ea Tlhahiso ea Nutrition. US Administration of Drug and Drug Administration. http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm