Yadda ake karanta alamun abinci

Alamomin abinci suna ba ku bayanai game da adadin kuzari, yawan adadin abinci, da abubuwan gina jiki na abincin da aka tanada. Karanta alamun zai iya taimaka maka ka zabi lafiya lokacin da kake siyayya.

Alamomin abinci suna gaya muku gaskiyar abinci mai gina jiki game da abincin da kuka siya. Yi amfani da alamun abinci don taimaka maka zaɓi ƙoshin lafiya.

Koyaushe bincika girman sabis. Duk bayanan da ke kan lambar suna dogara ne akan girman sabis. Yawancin fakiti sun ƙunshi fiye da sabis 1.

Misali, girman adadin spaghetti galibi oza 2 ne (gram 56) ba a dafa, ko kofi 1 (lita 0.24) dafa shi. Idan ka ci kofuna 2 (lita 0.48) a lokacin cin abinci, ana cin abinci sau 2 ne. Wannan ya ninka adadin adadin kuzari, kitse, da sauran abubuwan gina jiki da aka jera akan lakabin.

Bayanin kalori yana gaya muku adadin adadin kuzari a cikin sabis guda 1. Daidaita adadin adadin kuzari idan kun ci kari ko mafi girma. Wannan lambar tana taimakawa tantance yadda abinci ke shafar nauyinku.

Jimlar carbs (carbohydrates) an jera su cikin haruffa masu ƙarfi don tsayawa kuma ana auna su cikin gram (g). Sugar, sitaci, da zaren abincin da ke ci sun hada da yawan carbi akan tambarin. An jera Sugar daban. Duk waɗannan carbs banda zare na iya ɗaga sukarin jininka.

Idan kuna da ciwon sukari kuma kuna ƙididdige ƙwayoyin don yin lissafin adadin insulin ɗinku, Diungiyar Ciwon Ciwon Suga ta Amurka ta ba da shawarar cewa ku yi amfani da ƙarancin carbs don lissafin allunan insulin ɗinku. Wasu mutane na iya samun sakamako mafi kyau ta hanyar cire wasu ko duk nauyin fiber na abinci daga ƙididdigar carb.

An jera zaren abinci a ƙasan duka carbs. Sayi abinci tare da aƙalla gram 3 zuwa 4 na zare a kowane hidim. Gurasa mai hatsi, 'ya'yan itatuwa da kayan marmari, da wake da ƙaton hatsi suna da fiber.

Bincika yawan kitse a cikin aiki 1. Biya kulawa ta musamman ga yawan kitsen mai a cikin mudu 1.

Zabi abincin da ke da karancin kitse. Misali, a sha madara ko kuma madara 1% maimakon 2% ko madara mai kyau. Madara mai madara tana da alamun mai kiɗa kawai. Cikakken madara yana da gram 5 na wannan kitse a kowane abu.

Kifi ya fi ƙanƙan mai ƙoshi da naman sa. Kifi na mudu uku (gram 84) yana da ƙasa da gram 1 na wannan kitse. Uku uku (gram 84) na hamburger yana da fiye da gram 5.

Idan abinci yana da ƙasa da gram 0.5 na ƙoshin mai mai ƙima a cikin adadin sabis ɗin da ke kan tambarin, mai yin abincin zai iya cewa ba shi da cikakken kitse. Ka tuna wannan idan ka ci abinci fiye da 1.

Hakanan ya kamata ku kula da ƙwayoyin mai akan kowane tambarin abinci. Wadannan kitse suna daga “mummunan” cholesterol kuma suna rage “mai kyau” cholesterol.

Wadannan kitse galibi ana samun su a cikin abinci mai ciye-ciye da kayan zaki. Yawancin gidajen abinci masu saurin abinci suna amfani da kayan mai don soya.

Idan abinci yana da waɗannan ƙwayoyin, za a lissafa adadin akan lakabin ƙarƙashin ƙimar mai. Ana auna su cikin gram. Bincika abincin da bashi da ƙwaya mai ƙyama ko ƙarancin su (gram 1 ko ƙasa da haka).

Sodium shine babban sinadarin gishiri. Wannan lambar tana da mahimmanci ga mutanen da ke ƙoƙarin rage gishiri a cikin abincin su. Idan lakabi ya ce abinci yana da MG 100 na sodium, wannan yana nufin yana da kusan mil 250 na gishiri. Ya kamata ku ci fiye da 2,300 MG na sodium kowace rana. Wannan shine yawan sodium wanda yake a cikin ma'aunin auna 1 na gishirin tebur. Tambayi mai ba ku kiwon lafiya idan ya kamata ku sami mafi ƙarancin hakan.

Kudin% na yau da kullun an haɗa shi akan lakabin azaman jagora.

Adadin kowane abu a kan lakabin ya dogara ne da cin adadin kuzari 2,000 a rana. Manufofin ku zasu banbanta idan kuna cin karin adadin kuzari a rana. Kwararren likitan abinci ko mai ba da sabis na iya taimaka muku don saita maƙasudanku na abinci mai gina jiki.

Gina Jiki - karanta alamun abinci; Ciwon sukari - karanta alamun abinci; Hawan jini - karanta alamun abinci; Fats - karanta alamun abinci; Cholesterol - karanta alamun abinci; Rage nauyi - karanta alamun abinci; Kiba - karanta alamun abinci

• Jagoran lakabin abinci don alewa
• Jagoran lakabin abinci don burodin alkama duka

Yanar gizo Associationungiyar Ciwon Suga ta Amurka. Yin hankali da alamun abinci. www.diabetes.org/ abinci mai gina jiki/understanding-food-labels/making-sense-of-food-labels. An shiga Oktoba 7, 2020.

Eckel RH, Jakicic JM, Ard JD, et al. Jagoran 2013 AHA / ACC game da tsarin rayuwa don rage haɗarin zuciya da jijiyoyin jini: rahoto na Kwalejin Kwalejin Zuciya ta Amurka / Heartungiyar Heartungiyar Heartungiyar Zuciya ta Amurka kan jagororin aiki. J Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Elijovich F, Weinberger MH, Anderson CA, et al. Girman gishiri na karfin jini: bayanan kimiyya ne daga fromungiyar Zuciya ta Amurka. Hawan jini. 2016; 68 (3): e7-e46. PMID: 27443572 pubmed.ncbi.nlm.nih.gov/27443572/.

Hensrud DD, Heimburger DC. Hanyoyin abinci mai gina jiki tare da lafiya da cuta. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 26th ed. Philadelphia, PA: Elsevier; 2020: babi na 202.

Ma'aikatar Aikin Gona ta Amurka da Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam. Jagororin Abinci ga Amurkawa, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. An sabunta Disamba 2020. Iso ga Disamba 30, 2020.

Victor RG, Libby P. hauhawar jini na tsarin: gudanarwa. A cikin: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald na Ciwon Zuciya: Littafin rubutu na Magungunan zuciya da jijiyoyin jini. 11th ed. Philadelphia, PA: Elsevier; 2019: babi na 47.

• Angioplasty da stent jeri - carotid jijiya
• Tsarin cirewar zuciya
• Yin aikin tiyata na Carotid - a buɗe
• Ciwon zuciya
• Yin aikin tiyata na zuciya
• Yin aikin tiyata na zuciya - mara haɗari
• Ajiyar zuciya
• Mai bugun zuciya
• Matakan ƙwayar cholesterol na jini
• Hawan jini - manya
• Gyarawa mai juyawa-defibrillator
• Kiba
• Ciwon jijiyoyin jijiyoyin jiki - kafafu

• Angina - fitarwa
• Angioplasty da mai ƙarfi - zuciya - fitarwa
• Asfirin da cututtukan zuciya
• Yin aiki lokacin da kake da cututtukan zuciya
• Butter, margarine, da man girki
• Cardiac catheterization - fitarwa
• Cholesterol da rayuwa
• Cirrhosis - fitarwa
• Kula da hawan jini
• Shirin kula da hanji kullum
• An bayyana kitsen abincin
• Diverticulitis da diverticulosis - fitarwa
• Diverticulitis - abin da za a tambayi likitanka
• Abincin abinci mai sauri
• Ciwon zuciya - fitarwa
• Yin aikin tiyata na zuciya - fitarwa
• Yin tiyata ta zuciya - fitina kaɗan - fitarwa
• Ciwon zuciya - abubuwan haɗari
• Rashin zuciya - fitarwa
• Abincin mai yawan fiber
• Cincin gishiri mara nauyi
• Rum abinci

• Rubuta Abinci
• Yadda ake Rage Cholesterol da Abinci
• Gina Jiki