Ithute hore na u ka ja lijo tse lekaneng hakae ho fokotseha
Na u ja lijo tse nepahetseng bakeng sa ho theola boima ba 'mele? Ha u tlatsa poleiti ea hau nakong ea lijo u etsa qeto ea hore na u ja lijo tse kae? Lipotso tsena li khathatsa dieter tsohle le esita le ba lekang ho boloka boima bo boima. Ho fumana karabo e nepahetseng ke senotlolo sa ho lahleheloa ke boima ba 'mele . Ka bomalimabe, dieters tse ngata li e fumana e fosahetse.
Karolo ea Karolo vs. Matla a Sebeletso
Haeba u hlahloba lebokose la Tlhahiso ea Nutrition ho fumana boholo ba lijo tsa karolo ea lijo, u ka 'na ua ba mathateng.
Boholo ba ho sebeletsa bo thathamisitsoeng liphutheloana tsa lijo ha bo buelletsoe ho sebeletsa boholo. Ha e le hantle, hase boholo ba karolo, ebang ke. Ho sebedisa boholo ke lijo tse tloaelehileng ha li ja, ho latela litaelo tse fanoeng ke US Food and Drug Administration (FDA).
Tlhaloso ea boholo ba karolo e fapane. Karolo ea karolo ea hau ke boholo ba lijo tseo u li jang. Karolo ea karolo ea hau e ka ba kholo kapa e nyenyane ho feta boholo ba FDA bo sebetsang bo hatisitsoeng lebopeng la lijo.
Ho etsa mohlala, re re u noa lijo tse nyenyane tse nang le lik'hilojule tse nyenyane. Boholo ba ho sebeletsa, ho ea ka Nutrition Facts Label ke likotlolo tse 'nè (4). Ho na le li-servings tse peli mokotleng o mong le o mong o tletseng. Kahoo haeba u ja mokotla oohle, boholo ba karolo ea hau e ne e le likopi tse robeli (8) -e kopane le boholo bo sebetsang.
Kapa ho thoe'ng haeba u ja sekotlolo sa morara? Khothalletso ea ho sebelisa morara ke senoelo se le seng kapa lirapa tse 16. Ho na le linoelo tse kae ka sekotlolo?
Ha e le hantle e itšetlehile ka boholo ba sekotlolo, empa haeba u ja sekotlolo sa morara, boholo ba karolo ea hau e ka 'na ea feta senoelo, mohlomong likopi tse peli ho isa ho tse 3 tsa morara.
Ke Hobane'ng ha Boholo ba Portion bo le Bohlokoa Bakeng sa Tahlehelo ea Boima ba 'mele
Ho eketsa boholo ba karolo ea karolo e nepahetseng ho koranta ea hau ea letsatsi le letsatsi ea lijo ke habohlokoa ha u leka ho theola 'mele.
Haeba o ferekanya boholo ba boholo le karolo ea karolo, kalo ea hau ea khalori e tla fosahetse letsatsing mme u se ke ua theola boima ba 'mele.
Ho etsa mohlala, a re re u sebelisa mokhoa oa ho ja ho tlaleha hore bohobe bo bobebe ba popcorn bo nooang. Ha u fumana lijo tse fumanehang setsing sa lijo tsa app, u tla bona hore e thathamisa tšebeliso e le 'ngoe (likotlolo tse 4) e le boholo ba karolelano. Haeba o sa etse hore boholo ba karolo ea hau e be boemong ba hau (o ile oa ja linoelo tse 8) nomoro e fosahetseng ea lik'hilojule e tla ekeletsoa tlhahiso ea hau ea letsatsi le leng le le leng. Kakaretso ea khalori e sa nepahaleng e ka 'na ea etsa hore u je haholo' me u se ke ua theola boima ba 'mele ka lebaka leo.
Boholo ba likarolo tsa likarolo tse fokolang boima ba 'mele
Ha ho na lijo tse nepahetseng kapa tse fosahetseng tseo u ka li jang ha u batla ho theola 'mele. Mefuta e loketseng ea lijo ke likarolo tse u lumelletsang ho matlafatsa 'mele oa hao ka matla le limatlafatsi, ho ikutloa u khotsofetse le ho lula ka har'a moeli oa khalori bakeng sa letsatsi . Maholo a likarolo tse nepahetseng a itšetlehile ka lilemo tsa hau, boima ba hau, boemo ba mosebetsi oa hau le maemong a mang pale ea hau ea bongaka.
Joale u tseba joang lijo tse ngata? U ka sebelisa boholo ba ho sebeletsa ho buella e le tataiso. Tsamaiso ena e hlahisoa ke mekhatlo e fapaneng ea bophelo bo botle 'me e fapana hanyane ho tloha mokhatlo o eang ho baemeli Empa litlhahiso ha li khetholle motho ka bomong.
E le hore u fumane litaelo tsa botho bakeng sa lijo tseo u li jang, etela website ea USDA SuperTracker. Ka mor'a hore u kene boholo ba hao le boima ba 'mele oa hau, u fanoa ka moralo oa ho ja oa motho ka sepheo sa lihlopha tsa lijo. Ka moralo ona, u tla tseba hore na litholoana, meroho, liprotheine, lijo le lebese li ngata hakae letsatsi le leng le le leng. U tla boela u fumane boitsebiso bo tobileng mabapi le ho etsa bonnete ba hore u ja se lekaneng.
Litlhahiso ho Laola Boholo ba Maqephe
Hang ha u tseba hore na u ja lijo tse kae, u ka 'na ua hloka ho nka mehato ea ho laola boholo ba likarolo ho finyella lipakane tsa hau. U ka sebelisa litlhahiso tsena ho ja boholo ba likarolo tse itseng nakong ea lijo.
- Sebelisa lijana tsa ho laola karolo. U tla fumana lipoleiti tsa taolo ea karolo, u sebelise likotlolo esita le senoa kapa likhalase tsa veine Inthaneteng le mabenkeleng a lefapha. Hangata lijana li na le liqapi tse bohlale tse thusang dieters hore li je lijo tse nepahetseng tsa sehlopha se seng le se seng sa lijo.
- Etsa lijo ka tekanyo. Nakong ea lijo tseo u li jang, empa haholo-holo ts'imolohong, ho molemo ho sebelisa litekanyetso tsa digital ho lekanya lijo tsa hau. Ka tsela eo o tseba hantle hore na u ja lijo tse kae. U ka boela ua sebelisa mekhoa e meng ho lekanya likarolo tsa lijo haeba tekanyo e sa sebetse.
- Hlokomela mekhahlelo ea likarolo. Lijo tse ling li bonolo ho ja haholo. Ka mohlala, lijo-thollo li ka ba koluoa ea boima ba 'mele bakeng sa dieters tse ngata tse lapileng. Etsa sepheo sa lijo tseo u li fuoeng ebe u etsa qeto ea ho lekanya lijo tsena pele u li ja.
- Sebelisa lipoleiti tse nyane le likotlolo. Smart dieters ha e jele ka ntle ho lebokose kapa mokotleng. Ho ke ke ha khoneha hore u je boholo ba likarolo tse nepahetseng bakeng sa tahlehelo ea boima ba 'mele ha u sa ele hloko. Ka hona, beha bohobe ba hau kapa lijo ka poleiti e nyane. Lijana tse fokolang li etsa hore lijo tsa hau li shebahale eka li bohlokoa haholo.
Ho ja boholo ba likarolo tsa lijo ho ka etsa hore boima ba 'mele bo be bonolo' me bo atlehe . Sebelisa keletso ea karolo ea likarolo le litlhahiso tsa motho ka mong bakeng sa ho finyella sepheo sa hau sa letsatsi le letsatsi e le hore u se ke ua theola boima ba 'mele feela, empa u na le tsebo ea ho boloka boima ba' mele bo le molemo.
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
Phapang ea karolo. Mekhatlo ea Sechaba ea Bophelo .. http://www.nhlbi.nih.gov/health/educational/wecan/eat-right/portion-distortion.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.
Ho Sebeletsa Matla vs. Karolo ea Boholo: Na ho na le Phapang? Sekolo sa Nutrition le Dietetics. http://www.eatright.org/resource/food / phepo e nepahetseng / phepo e nepahetseng-facts-and-food-labels/serving-size-vs-portion-size-is-there-a-fference.
SuperTracker. Moralo oa ka. Lefapha la Temo la United States. https://www.supertracker.usda.gov/myplan.aspx.
Ho Sebeletsa ke Eng ?. Mokhatlo oa American Heart. http://www.heart.org/HEARTORG/Caregiver/Replenish/WhatisaServing/What-is-a-erving_UCM_301838_Article.jsp#.Vj94ra6rTG5