Abin da Yafi Mahimmanci akan Lakabin Gina Jiki (Baya da Calories)

Wadatacce

• Girman Bautawa
• Yawan Hidima
• Protein
• Mai
• Carbohydrates da Fiber
• Boyayyen Sugars
• Sinadaran
• Bita don

Idan kun kasance kamar mu, wuri na farko idanunku za su tafi lokacin da kuka juye kan fakitin abinci don bincika gaskiyar abinci mai gina jiki shine kalori. Wannan abu ne mai kyau-kiyaye babban shafin akan adadin cals ɗin da kuke ɗauka, da sanin yadda abinci yake da yawa, zai iya taimaka muku kula da nauyin ku (bincike a zahiri ya nuna yana iya taimaka muku ci gaba). Amma adadin kuzari ba su faɗi duka labarin ba. Ba su gaya maka yadda sukarin jininka zai yi game da abincin ba, tsawon lokacin da abin da kuke ci zai ci gaba da cika ku, ko adadin sinadarai masu mahimmanci a cikin wannan kunshin. Bugu da ƙari, ƙididdigar adadin kuzari ba koyaushe daidai bane-a zahiri, abin da aka jera akan lakabin abincinku na iya kashe kashi 25 cikin ɗari! Don haka duba bayan su zuwa waɗannan sauran mahimman bayanai.

Girman Bautawa

Hotunan Corbis

Girman sabis (don mafi kyau ko mafi muni) yana ba ku ruwan tabarau ta hanyar da zaku iya tantance sauran bayanan akan lakabin. Ka yi tunanin kana kallon jakar granola, tare da kimanin adadin kuzari 200 a kowace hidima. Ba sharri don karin kumallo ba, dama? Sannan duba girman hidimar. Idan babu yadda za ku ci kawai 1/3 na kofi (ko duk abin da girman girman hidima yake), to waɗannan adadin kuzari 200 sun fara kama da 300 ko 400. Sanin girman hidima kuma zai iya hana ku wuce gona da iri. (kamar tare da ice cream; hidima rabin kofi ne kawai) sannan kuma ku tabbata kun sami isasshen abubuwa masu kyau (hidimar ganye mai ganye na iya zama kofuna da yawa).

Yawan Hidima

Hotunan Corbis

Sauran mahimmin lamba idan yazo ga hidima: lamba a cikin kunshin. Sau da yawa, ko da abincin da ya kamata su yi hidima ɗaya kawai suna da yawa a cikinsu, kamar abin sha 20-ounce wanda yayi kama da mutum ɗaya, amma a gaskiya yana da 2 1/2 servings a ciki. Sanin wannan lambar zai iya taimaka maka sarrafa rabonka; binciken daya da aka buga a cikin mujallar Halayen Cin Abinci ta gano cewa matan da suka san yawan hidimomin da ke cikin pizza suna cin abinci ƙasa da lokacin da ba a sa alamar abinci ba. Wannan kuma zai iya taimakawa lokacin da ba ku da kayan aikin aunawa. Wataƙila ba ku san adadin gram ɗin pizza da ke cikin yanki da kuka yanke ba, amma kuna iya yiwa kanku hidima ta huɗu idan akwatin ya ce yana hidima huɗu, sannan ku ajiye sauran.

Protein

Hotunan Corbis

Adadin “ƙimar yau da kullun” na macronutrients kamar furotin ya dogara ne akan adadin kuzari 2,000 a rana. Tun da yawan adadin kuzarin ku na iya bambanta da wancan, yana da kyau ku kalli adadin gram, in ji masanin abinci na wasanni Lisa Dorfman, MS, R.D., marubucin littafin. Lean bisa doka. Ta ba da shawarar cewa mace mai aiki a cikin 20s, 30s, ko 40s ta sami kusan 60 zuwa 80 na furotin a rana, yana nufin 5 zuwa 15 grams a karin kumallo (ko da yake kuna iya buƙatar ƙarin idan kun yi aiki da safe), 15 zuwa 30. gram a abincin rana da abincin dare, da gram 5 zuwa 12 don abubuwan ciye -ciye. Ka yi la'akari da waɗannan lambobin lokacin da kake duba baya, ka ce, akwati na yogurt.

Mai

Hotunan Corbis

Na gaba, kalli kitse. "Ba za ku so ku zama mai kitse ba, saboda yana da daɗi kuma yana taimaka muku shan bitamin masu narkewa mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-ruwa," in ji Dorfman. "Amma mace mai lafiya, mai aiki sosai ba ta buƙatar fiye da gram 40 zuwa 60 a kowace rana." Ta ba da shawarar kiyaye abinci ƙasa da gram 15 kuma tana nufin ƙima na gram 10 a cikin abun ciye-ciye. "Amma mai kitse ba kawai game da jimlar gram ba," in ji Dorfman. Hakanan dole ne ku kalli nau'ikan mai. Abincin Nix tare da kowane mai mai, kuma lokacin da kuka yi la'akari da abinci na mutum, ku tuna cewa ba kwa buƙatar fiye da gram 6 na cikakken mai (ƙananan nau'in lafiyar zuciya) a rana ɗaya.

Carbohydrates da Fiber

Hotunan Corbis

Da zarar kun kalli furotin da mai, macronutrients na ƙarshe don la'akari shine carbohydrates. (Karanta yawan furotin, carbohydrates, da mai ya kamata ku ci.) Bayanan abinci mai gina jiki zai ba ku jimillar gram na carbohydrates da kuma adadin da ke fitowa daga fiber da sukari. "Ba ni da damuwa sosai game da jimlar carbohydrates fiye da fiber da sukari," in ji Dorfman. "Jikinku yana buƙatar carbi don ƙona kitse, kawai ku tabbata akwai fiber a ciki." Manufarta: Aƙalla gram biyu na fiber ga kowane kalori 100 (uku sun fi kyau). Wani rabo mai taimako: Wani bincike ya gano cewa aƙalla gram ɗaya na fiber na kowane gram 10 na carbohydrates shine ingantaccen tsarin babban yatsa.

Boyayyen Sugars

Hotunan Corbis

A yanzu, kwamitin gaskiyar abinci mai gina jiki zai gaya muku jimlar yawan sukari a cikin samfur - ba nawa ne aka ƙara a cikin masana'antun abinci ba. (Shin kuna tsammanin ƙara sukari ya kamata ya bayyana akan alamun abinci?) Amma tare da ɗan aikin bincike, zaku iya gano ko abincinku ya ɗanɗana da ƙarin sukari-abincin da aka danganta da kiba, cututtukan zuciya, da ciwon sukari. Gabaɗaya, nemi abubuwan da suka ƙare a cikin "ose" kamar glucose, fructose, da dextrose. Don cikakkun jerin kalmomi waɗanda ke siginar ƙara sukari (ba koyaushe suke bayyana ba), duba selectmyplate.gov. (Kuma, a, ƙara sugars daga alamun lafiya masu lafiya kamar agave, zuma, da ruwan lemo mai ƙaura duk har yanzu ana ƙara sukari, don haka iyakance su.)

Sinadaran

Hotunan Corbis

A'a, ba duk abin da ba a bayyana ba yana da kyau a gare ku-kamar waɗannan Sinadaran Masu Sauti 8 masu ban tsoro waɗanda ke da aminci. Amma gabaɗaya, neman jerin gajerun kayan haɗin gwiwa (tare da kalmomin da kuka sani) zai taimaka wajen jagorantar ku zuwa ƙarancin kuɗin tafiya. Kuma ku tuna, ana ba da umarnin sinadaran ta nawa ne a cikin samfurin-don haka duk abin da aka jera farko shine sinadari na farko, yayin da waɗanda ke zuwa ƙarshen suna riƙe da ƙarancin nauyi. Don haka idan kun ga farin gari (yakan bayyana a matsayin "gari mai wadataccen gari") ko sukari zuwa saman jerin, ku nisanci! Madadin haka, nemi samfura tare da ainihin, abinci gabaɗaya a matsayin ƴan farko (ko mafi kyau tukuna, kawai) kayan abinci.

Bita don