Amathiphu asheshayo
- Hlola usayizi wesiphakelo ngaphambi kwanoma yini enye.
- Khumbula ukuthi 5% kuphansi kanti 20% kuphezulu ekolomu ye-%DV.
- Lwela okuphansi kusawoti nakushukela owengeziwe, okuphezulu kumfibha.
Ingaphambili lephakethe kungukumaketha. "Konke kwemvelo," "kwenziwe ngezithelo zangempela," "umthombo omuhle wamaphrotheni," ngefonti enobungane phezu kokuphuma kwelanga. Ingemuva lephakethe yilapho indaba yangempela ihlala khona, ebhokisini elilula okungekho owalidizayina ukuze likwenze uzwe okuthile. Lelo bhokisi yilebula yeMininingwane Yomsoco, futhi ukufunda ukuyifunda kungenye yezinto ezikunika amandla ngokuthulile ongazenzela ukudla kwakho.
Awudingi ukukhumbula izinombolo noma ukubala noma yini. Udinga nje ukwazi izindawo ezine noma ezinhlanu amehlo akho okumele ehlele kuzo, nokuthi zisho ukuthini.
Qala phezulu: usayizi wesiphakelo
Yonke enye into elebuleni ixhomeke kulo mugqa owodwa, futhi yiwo umugqa abantu abaweqayo. Usayizi wesiphakelo, neziphakelo ngesitsha ngasinye ngenhla kwawo, kubeka imibandela yayo yonke inombolo engezansi.
Nakhu okucashile okufanele ukubambe. Usayizi wesiphakelo akusona iseluleko sokuthi ungadla kangakanani. Kuyinani elivamile umkhiqizi alisebenzisa ukubika izinombolo. Isikhwanyana esincane samashibhusi esibonakala njengesidlwana esisodwa singabhala "iziphakelo ezingu-2.5." Okusho ukuthi uma udla isikhwama sonke (futhi ngubani othenga isikhwama esincane ukuze adle ingxenye), uphindaphinda yonke inombolo engezansi ngo-2.5. Amakhalori, usawoti, konke. Ukudla okuningi okubukeka kunengqondo elebuleni kumane kucashe ngemuva kosayizi wesiphakelo omncane.
Ngakho njalo buza kuqala: ngizodla kangakanani ngempela, uma kuqhathaniswa nesiphakelo esisodwa? Bese ufunda okusele unale mathematika engqondweni.
Amakhalori, bese kuza izinhlu ezimbili ezimfushane
Amakhalori akutshela ukuthi kunamandla amangakanani esiphakelweni esisodwa. Kuwusizo, kodwa wodwa kuyinombolo engabukhali. Ubuhlweba bamantongomane nobuhlweba bamaswidi kungehla eduze nenani lamakhalori elifanayo kodwa kwenze izinto ezihluke kakhulu emzimbeni wakho. Ngakho bheka amakhalori ngokushesha, bese uqhubeka uye engxenyeni ekutshela ngekhwalithi.
Ngezansi kwamakhalori, izakhamzimba zihlukaniseka cishe zibe amaqembu amabili, futhi i-FDA iqonde ngokuqondile ngokuthi yikuphi okuyikuphi.
Thola okuncane kwalezi: amafutha agcwele, usawoti, noshukela owengeziwe. Iningi lethu sivele sidla okuningi kakhulu kwazo zontathu, futhi ngokuhamba kwesikhathi ziboshelwe ezingozini zangempela zempilo. "Ushukela owengeziwe" ungumugqa oluwusizo kakhulu, ngoba wehlukanisa ushukela othululwe ngaphakathi noshukela ohlala ngokwemvelo ekudleni, njengoshukela osobisini olujwayelekile noma ezithelweni.
Thola okwanele kwalezi: umfibha wokudla, uvithamini D, ukhalisiyamu, insimbi, nephothasiyamu. Iningi lethu liyantula kulezi, futhi kulula ukuzidla kancane ungaqapheli.
Awudingi ukukala lezi zinhlu ezimbili ngesibali. Vele ubheke nje ukuthi ukudla kuthambekele ezintweni ofuna eziningi kuzo noma ezintweni ofuna ezimbalwa kuzo.
Indlela emfushane eyenza kube ngokushesha: %DV
Ngakwesokudla kwelebula kunekolomu yamaphesenti, iPhesenti Yenani Lansuku Zonke. Le yingxenye eguqula ukufunda ilebula kusuka emsebenzini onzima kube ukubheka ngokushesha. I-%DV yenza imathematika esikhundleni sakho, ikhombisa ukuthi isiphakelo esisodwa sinikela kangakanani osukwini oluvamile lwesakhamzimba ngasinye.
Kunomthetho olula ovela ku-FDA ofanele ukuwugcina emqondweni:
Yilelo iqhinga lonke. Ufuna ukudla okuphezulu (20% noma ngaphezulu) ezintweni ezinhle ezinjengomfibha nephothasiyamu, futhi okuphansi (5% noma ngaphansi) ezintweni okumele uzikhawulele ezinjengosawoti namafutha agcwele. Skena amaphesenti, uqaphele ukuthi athambekele ngakuphi, sekwenziwe. Akudingeki ncwadi yokubhala.
Amazwana asheshayo ngesibalo samakhalori angu-2,000 elinyatheliswe eduze naphansi: kumane kuwuphawu lokubhekisela lwamaphesenti, hhayi umgomo wakho ngokwakho. Izidingo zakho zangempela zixhomeke eminyakeni yakho, usayizi, nokuthi ukhuthele kangakanani. I-%DV isawusizo njengomhlahlandlela oqhathanisayo kungakhathaliseki ukuthi inombolo yakho iwela kuphi.
Ukuhlolwa kokungokoqobo okuzothile
Amalebula ayithuluzi, hhayi isigwebo. Amahle kakhulu ekuqhathaniseni imikhiqizo emibili efanayo eshalofini, izinkwa ezimbili, amasiriyeli amabili, amasoso amabili ephasta, nokubona ukuthi yikuphi okuthwele usawoti omncane noma umfibha omningi ngokuthulile. Awahloselwe ukuguqula isidlo sibe umsebenzi wokubala noma ukudla kube yinto ozizwa ukhathazekile ngayo. Ukudla okuphelele njenge-apula noma isikhwama sobhontshisi owomileyo kuvame ukuba namalebula alula, angcono kunawo wonke, noma kungabikho lebula yokufunda.
Futhi uma ulawula isimo esinjengesifo sikashukela, umfutho wegazi ophezulu, noma izinkinga zezinso, noma usebenzana nobudlelwane bakho nokudla, udokotela wokudla obhalisiwe noma udokotela wakho angakusiza usebenzise lezi zinombolo ngendlela efanele impilo yakho. Ilebula ikunika amaqiniso. Uchwepheshe ofanele ukusiza unqume ukuthi wenzeni ngawo.
Ngokulandelayo uma usekhishini, phendula iphakethe elilodwa. Thola usayizi wesiphakelo, bese wehlisa iso lakho ekolomu ye-%DV. Uzokwazi okwengeziwe ngesidlo sakho sakusihlwa emizuzwaneni eyishumi kunalokho ingaphambili lebhokisi elake lafuna ukukutshela khona.
Imithombo
- FDA, How to Understand and Use the Nutrition Facts Label
- FDA, The Lows and Highs of Percent Daily Value on the Nutrition Facts Label
- National Institute on Aging / NIH, How To Read Food and Beverage Labels