Sabbin Jagororin Abinci na USDA sun ƙare

Wadatacce

• Yanke Ciwon sukari
• Ba da Cholesterol Hutu
• Yi Ƙananan Canje -canje
• Bita don

Ma'aikatar Aikin Gona ta Amurka ta fitar da jagororin abinci na 2015-2020 da ake tsammani sosai, wanda ƙungiyar ke sabunta kowace shekara biyar. Ga mafi yawancin, jagororin USDA sun tsaya kan rubutun cin abinci lafiya. Kun san rawar jiki: ƙarin 'ya'yan itatuwa da kayan marmari, hatsi gabaɗaya, kiwo mara ƙarancin kitse, mai mai lafiya, da furotin maras nauyi.Sun ci gaba da ba da shawarar su na cinye ƙasa da 2,300mg na sodium a kowace rana da iyakance kitse mai ƙima zuwa ƙasa da kashi 10 na adadin kuzari na yau da kullun, kuma shawarwarin su na furotin sun kasance daidai da jagororin 2010 (46g a rana don mace babba da 56g a rana. ga namiji babba). Amma ba komai iri ɗaya bane. Anan akwai wasu canje -canje sanannu:

Yanke Ciwon sukari

Ɗaya daga cikin manyan canje-canje a cikin jagororin 2015 sun mayar da hankali kan cin sukari. USDA ta bada shawarar cinye ƙasa da kashi 10 na adadin kuzari kowace rana daga ya kara da cewa sugars. Wannan yana nufin hatsi da kayan zaki, ba abin da ake samu a cikin 'ya'yan itace da kiwo ba. A baya, USDA ta ba da shawarar iyakance ƙarin sukari a cikin abincin Amurkawa, amma ba ta taɓa ba da takamaiman adadin ba. A cikin shekaru biyun da suka gabata, ƙarin bincike da yawa sun danganta sukari da hawan jini da cholesterol, kuma waɗannan sabbin jagororin sun ce yakamata ku iyakance yawan shan sugars don saduwa da ƙungiyar abinci da abubuwan gina jiki a cikin adadin kuzari na yau da kullun. Don haka a zahiri, abinci mai ciwon sukari yana da yawan adadin kuzari da abubuwan da za su iya haifar da lafiyar jiki-da ƙarancin abinci mai gina jiki. (Muna da duk abin da kuke buƙatar sani game da sukari.)

Ba da Cholesterol Hutu

Sharuɗɗan da suka gabata sun ba da shawarar iyakance yawan ƙwayar cholesterol zuwa 300mg kowace rana, yayin da sigar 2015 ta cire wannan ƙayyadadden iyaka kuma kawai tana ba da shawarar cin ƙananan ƙwayar cholesterol mai rage cin abinci. Tun da yawancin abinci mai yawan cholesterol (kamar nama mai kitse da samfuran kiwo mai ƙima) suma suna da ƙima a cikin kitse mai ƙima, iyakance kitse mai yakamata yakamata a kula da ƙwayar cholesterol ɗin ku. Bugu da ƙari, kuskure ne cewa cholesterol na abinci yana shafar matakan cholesterol na jini-binciken bayan binciken ya karyata wannan, kamar yadda Jonny Bowden, Ph.D., marubucin Babban Labarin Cholesterol An gaya mana a cikin Babban Abincin Cholesterol An Kashe Jerin Abubuwan Abincin Abinci. A zahiri akwai tabbataccen shaidar da ke daɗaɗa da kitse mai yawa zuwa matakan cholesterol na jini, in ji Penny Kris-Etherton, PhD, RD, farfesan abinci a Jami'ar Jihar Pennsylvania kuma mai magana da yawun Ƙungiyar Zuciyar Amurka.

Yi Ƙananan Canje -canje

Waɗannan sabbin jagororin suna ɗaukar ƙaramin canje-canje yayin da ake niyyar ɗaukar ingantaccen abinci tare da fatan waɗannan ƙananan matakai suna haifar da rayuwa mai ɗorewa na cin abinci mai ƙoshin lafiya. Babu abincin hatsari? Muna kan jirgin tare da hakan.

Bita don