Pehea e heluhelu ai i kahi lepili meaʻai, e like me ka Dietitians

Anter

• Ka nui o ka lawelawe ʻana
• Kalepona
• Nutrients
• Waiwai o kēlā me kēia lā
• Āhea e nānā ai i kahi kiʻekiʻe% DV
• I ka wā e ʻimi ai i kahi %DV haʻahaʻa
• Nānā no

Ke koho ʻoe i kahi meaʻai huakaʻi hele mai ke kahua kinoea a i ʻole kahi pahu cereal mai ka hale kūʻai nui, ʻo ke kumukūʻai paha ka ʻāpana mua o ka ʻike āu e kuhikuhi ai i mea e hoʻoholo ai inā pono ke ʻai. Akā ma muli o ka make ʻana o nā ʻike kūpono a me nā kiʻi ma ka lepili huaʻai o ka meaʻai, ʻo kēlā panela ma ke kua o ka pūʻolo ma kahi e hele ai kou mau maka.

Hāʻawi ka lepili meaʻai i ka ʻike koʻikoʻi i nā mea kūʻai aku ma ka hōʻike pololei ʻana i ka nui o ka fiber, protein, vitamina, minerala, a me nā meaʻai ʻē aʻe i hāʻawi ʻia i kahi meaʻai. Ma ia ala, hiki iā ʻoe ke hoʻoholo i ka ʻike e hoʻohui iā ia i kāu pā - a i ʻole.

"ʻOiai he mea nui i ka poʻe āpau ke loaʻa kahi pae o ka ʻike e pili ana i ka lepili meaʻai, ʻoi aku ka maikaʻi o kekahi mau heluna kanaka kūikawā mai ka kuhikuhi ʻana i kahi lepili i ka wā e koho ai i nā meaʻai, ʻoi aku ka poʻe me ka maʻi diabetes a me ka hypertension," wahi a Maya Feller, MS, RDN, CDN , kahi mea kākau meaʻai a meKinohiLahui Brain Trust. E ʻike ka poʻe e noho ana me ka maʻi maʻi diabetes i ka ʻāpana carbohydrate a me ka fiber o ka lepili i mea pono i ka hoʻoholo ʻana i ka hopena o ka meaʻai i ko lākou kiʻekiʻe o ke kō koko, aʻo ka poʻe me nā maʻi maʻi cardiovascular hiki ke nānā i ka ʻike sodium e hoʻoholo ai inā he mea hoʻohui akamai i ka meaʻai. kā lākou papaʻai, wehewehe ʻo ia.

ʻO kahi huaʻōlelo akahele o ka akahele: hoʻokumu ʻia ka lepili meaʻai ma ka papaʻai he 2000 kalori, a pono paha ʻoe e ʻai i nā calorie hou aku a ʻoi aku paha e pili ana i kāu mau pono kūikawā. Eia nō naʻe, hiki ke hoʻohana ʻia ka lepili meaʻai meaʻai, inā lōʻihi ʻoe e lawe me ka paʻakai, wahi a Whitney English, M.S., R.D.N., he meaʻai meaʻai meaʻai i kākau inoa ʻia a me ka mea kākau o ʻO ka pēpē me ka kamaliʻi. "Hiki i nā kānaka ke hoʻohana iā lākou no ka hoʻoholo ʻana inā he kiʻekiʻe a haʻahaʻa paha kahi huahana i kekahi mau meaʻai, [akā] pono lākou e hoʻomanaʻo he ʻokoʻa paha kā lākou pono ponoʻī mai ka mea maʻamau," wahi āna.

ʻAe, no laila pehea ʻoe e wehewehe pono ai i kēlā panela o nā helu a me nā pākēneka? Ma ʻaneʻi, wehewehe ʻo Feller a me English i ka heluhelu ʻana i kahi lepili meaʻai - me nā ʻike e nānā ai.

Ka nui o ka lawelawe ʻana

Ke noʻonoʻo nei ʻoe pehea e heluhelu pono ai i kahi lepili meaʻai, pono ʻoe e kuhikuhi mua i ka nui o ka lawelawe ʻana o ka meaʻai - maʻamau i helu ʻia i loko o nā kīʻaha a i ʻole nā ​​ʻāpana a me ka helu o nā grams - a me ka helu o nā lawelawe i loko o kahi pūʻolo (aka lawelawe no kēlā me kēia. ipu). Manaʻo paha ʻoe ʻo ka nui o ka lawelawe ʻana ma ka lepili meaʻai ʻo ia ka nui o kēlā mau loea olakino meaʻai a me nā meaʻai meaʻai e ʻōlelo ai iā ʻoe e ʻai i ka manawa, akā ʻo ka ʻoiaʻiʻo, hōʻike ia i ka nui o nā meaʻai e ʻai ai a inu ai nā kānaka ma muli o nā noiʻi ʻai meaʻai. wahi a ka haole.

Hiki ke kōkua i ka nānā ʻana i kēia helu ma ke ʻano he alakaʻi no ka hoʻoholo ʻana i ka nui āu e hoʻohui ai i kāu pā, akā e ʻai paha ʻoe i kahi liʻiliʻi a i ʻole ka liʻiliʻi ma mua o ka nui o ka lawelawe i helu ʻia e manaʻo piha a hoʻokō i kāu mau pahuhopu olakino, wahi a Feller . "Paipai wau i ka poʻe e hoʻokumu i nā nui o ka nui ma kā lākou pono pono ponoʻī e hoʻolohe ai i ka wī o ko lākou kino a me nā kuhi piha i ka wā e plating ana," hoʻohui ʻo English. (Pili: ʻO ka hopena, kahi alakaʻi maʻalahi i ka ukali i nā ʻāpana ʻoihana olakino)

Eia nō naʻe, he mea nui e nānā i ka nui o ka lawelawe ʻana i ka wā e heluhelu ai i kahi lepili meaʻai no ka mea ua hoʻokumu ʻia nā calorie a me nā helu meaʻai i helu ʻia ma luna. kēlā huahelu - ʻaʻole ka huina o ka pūʻolo a i ʻole ka nui o ka pahu. Inā pau ʻoe i ka ʻai ʻana i ʻelua mau lawelawe o ka hummus, no ka laʻana, e ʻai ʻoe i pālua i ka nui o nā meaʻai (ʻo ia hoʻi ka momona, fiber, protein) a me nā calorie i helu ʻia, e like me ka US Food and Drug Administration.

Kalepona

ʻO ka maʻalahi, hāʻawi nā calorie i ke ana o ka nui o ka ikehu e loaʻa iā ʻoe mai ka lawelawe ʻana i kekahi meaʻai. Ke noʻonoʻo mua ʻoe pehea e heluhelu ai i kahi lepili meaʻai, e nānā ʻokoʻa paha ʻoe i ka ʻike caloric, ʻo ia ka helu nui a wiwo ʻole ma ka papa. Akā ʻaʻole ia ka helu koʻikoʻi e noʻonoʻo ai i ka wā e koho ai i kahi meaʻai. "Ke hāʻawi nei nā calorie iā lākou iho i ka ʻike liʻiliʻi i ke ʻano o ka 'maikaʻi' o kahi meaʻai," wahi a Feller. "Me he mea lā he manaʻo halo olakino nā meaʻai me ka hapa liʻiliʻi o nā calorie a manaʻo ʻia ʻo ia ke koho ʻoi loa, ʻoiai e hōʻalo ʻia nā mea ʻoi aku ka kiʻekiʻe o nā calorie. (Pili: Ke kumu # 1 e hooki ai i ka helu ʻana i nā pākuʻi)

E lawe i nā nati a me nā hua, no ka laʻana. ʻOiai ʻoi aku ka kiʻekiʻe o kēia mau meaʻai i nā kāloli ma mua o nā kāloti a i ʻole nā ​​kukama, ʻaʻole ia he manaʻo ʻaʻole maikaʻi ke olakino e like me nā mea ʻai, a hiki i nā mea ʻelua ke loaʻa kahi ma kāu pā, wahi a Feller. ʻAʻole e hōʻike ʻia, "ʻoi aku ka nui o ka meaʻai calorie-momona, e like me ka avocado, e hāʻawi ana i nā micronutrients pono a me nā phytochemical e lilo i koho maikaʻi loa i ke kākoʻo ʻana i ke olakino metabolic ma mua o kahi koho calorie haʻahaʻa e hoʻopau ʻole ʻia ka meaʻai," i hoʻohui ʻo ia.

Ma kahi o ka nānā ʻana i ka ʻike caloric e ʻike ai inā he "maikaʻi iā ʻoe" a ʻaʻole paha, ʻōlelo ka ʻōlelo Pelekane e pili ana i ka ʻoluʻolu o kou manaʻo. "Ke nānā nei i ka helu o nā calories i kahi huahana hiki ke kōkua iā ʻoe e hoʻoholo i ka nui o nā meaʻai āu e pono ai e ʻai a piha ka manaʻo," i ʻōlelo ʻo ia. "Akā hoʻokahi wale nō kumu - ʻo ka fiber, ka momona, a me ka protein e pili pū kekahi i ka satiety."

Nutrients

Ma nā lepiliʻai āpau, e ʻike ʻoe i nā makona nui a me nā micronutrients, me ka momona piha (wāwahi ʻia i loko o nā momona momona a me nā trans), kolesterol, sodium, huina ʻaihā, nā pulapulaʻai, nā kō i hoʻohui ʻia (i hoʻohui ʻia i ka wā o ka hana). (ka nui o nā kō i hoʻohui ʻia me nā kō i loaʻa maoli i loko o kahi meaʻai) protein, vitamina D, calcium, hao, a me ka pālolo. Hiki paha iā ʻoe ke ʻike i kekahi mau micronutrients ʻē aʻe, akā ʻaʻole lākou e helu ʻia ma ka papa ʻike meaʻai meaʻai ke ʻole he ʻōlelo kikoʻī i hana ʻia e pili ana i kēlā mea kanu, a hōʻike ʻia lākou e ka mea hana ma ke kumu manawaleʻa, wahi a Feller.

Waiwai o kēlā me kēia lā

E ʻike nō ʻoe i ka pākēneka o ka Daily Value (%DV), ʻo ia ka nui - ma ke ʻano pākēneka - o kahi meaʻai kikoʻī i loaʻa i hoʻokahi lawelawe ʻana o ia meaʻai, wahi a Feller. Hoʻonohonoho ʻia ka waiwai o ka meaʻai i kēlā me kēia lā e ka FDA, a he mea ia e kōkua iā ʻoe e ʻike i ka nui o kahi meaʻai i loaʻa i loko o ka lawelawe ʻana i ka meaʻai e pili ana i kā lākou meaʻai koʻikoʻi no ia meaʻai, e like me ka National Institutes of Health. ʻOiai ua like pinepine lākou me nā ʻae ʻai ʻai i manaʻo ʻia a i ʻole nā ​​​​ʻai kūpono i hoʻoholo ʻia e ke Keʻena ʻOihana Mahiai o ʻAmelika Hui Pū ʻIa, ʻaʻole like lākou i nā manawa a pau, no ka NIH.

"Hoʻokumu ʻia ia ma ka helu o ka loaʻa ʻana o ka calorie i kēlā me kēia lā i loaʻa ma nā lepili ʻai āpau," wehewehe ʻo ia. "Eia kekahi laʻana, hiki i ka lawelawe ʻana i ka oatmeal ke loaʻa i 2 mg o ka hao, ʻo ia ka 10 pakeneka o ka% DV o ka hao no kekahi mea e ʻai ana i ka 2000 kalepona i kēlā me kēia lā." Me ka nānā wikiwiki, hiki i ka %DV ke haʻi iā ʻoe inā he kiʻekiʻe ka lawelawe ʻana o ka meaʻai i loko o kahi meaʻai (20 pākēneka a ʻoi aku paha) a haʻahaʻa paha (5 pākēneka a i ʻole ka liʻiliʻi), a pehea ka nui o kēlā me kēia meaʻai i hāʻawi ʻia e ka lawelawe ʻana i kāu meaʻai. ʻai i kēlā me kēia lā, e like me ka FDA.

Mai loko mai o nā meaʻai a pau i helu ʻia, ʻo ka momona trans a me ke kō a pau ʻaʻole loaa he %DV. Wahi a ka FDA, ʻaʻole lawa ka ʻike no ka hoʻokumu ʻana i ka waiwai o kēlā me kēia lā no ka momona trans, a ʻaʻohe hui aupuni i ʻōlelo i ka palena ʻai no ka nui o nā kō. I ka hapanui o nā hihia, ʻaʻole ʻoe e ʻike i kahi %DV no ka protein, no ka mea, pono e helu ʻia inā ʻōlelo ka huahana he "kiʻekiʻe i loko o ka protein" a i ʻole i manaʻo ʻia no nā keiki ma lalo o ʻehā makahiki mai ka hapa nui o nā poʻe ma luna o ia mau makahiki. helu pūʻulu lawa o ka meaʻai ma o ka meaʻai maoli, no ka FDA. (Pili: ʻO ka papa inoa hope loa o nā meaʻai nui Protein Pono ʻoe e ʻai ai i kēlā me kēia pule)

Āhea e nānā ai i kahi kiʻekiʻe% DV

Ke heluhelu nei ʻoe i kahi lepiliʻai, makemake ʻoe e nānā i kahi kiʻekiʻe ʻo DV no ka pulupuluʻai, wikamina D, calcium, hao, a me ka potassium - nā meaola a ʻAmelika e hoʻopau ʻole ai, e like me ka FDA. ʻO ka fiber ke kī i ka mālama mau ʻana i ka neʻe ʻana o kou ʻōpū, kaohi ʻana i nā pae kōpaʻa koko, a kōkua iā ʻoe e piha wikiwiki; ʻo ka wikamina D a me ka calcium e kōkua i ka ikaika o kou mau iwi; kōkua ka hao i ka lawe ʻana i ka oxygen ma o kou koko i nā ʻāpana āpau o kou kino a he mea nui ia no nā wahine me nā wā kaumaha, no ka mea ua lilo ka nui o ka mineral ma o ke kahe o ka menstrual; a kōkua ka potassium i kou puʻupaʻa a me kou puʻuwai e hana pono. Hoʻohui, "he nui nā lehulehu kūikawā, e like me nā keiki, nā wahine hāpai, a me nā mākua makua, e hoʻonui ʻia paha i ka hoʻomohala ʻana i nā hemahema o nā mea momona a hiki ke pōmaikaʻi i ka nānā pono ʻana i nā makona a me nā micronutrients o nā mea nui, e like me ka calcium, wikamina D, hao. , a me ka protein, e hōʻoia i ka ʻai ʻana i ka nui o ka nui, "wahi a Feller. TL; DR: He mea nui e hoʻāʻo e ʻai lawa i kēlā me kēia momona o nā% DVs mai nā meaʻai āpau āu e ʻai ai i ka lā i hoʻohui ʻia i 100 pakeneka - a i ʻole, ʻoiaʻiʻo, kokoke e hiki ai iā ʻoe - a pono ʻoe e hana he maʻa e nānā i nā %DV i ka wā e loaʻa ana iā ʻoe ka paʻa o ka heluhelu ʻana i kahi lepili meaʻai.

I ka wā e ʻimi ai i kahi %DV haʻahaʻa

Ma ka ʻaoʻao hoʻohuli, makemake ʻoe e ʻimi i kahi haʻahaʻa% DV no nā kō i hoʻohui ʻia, nā momona momona, a me ka sodium - nā meaola a nā poʻe e noho ana ma ka US e ʻai ai i ka nui ma mua o ka maikaʻi, wahi a Feller. Hiki i ka ICYDK, ka momona momona ke hoʻonui i ka nui o ka LDL cholesterol (ke ʻano "ʻino"), e hoʻonui i ka pilikia o ka maʻi puʻuwai a me ka hahau, ke ʻai nui ʻia, e like me ka U.S. National Library of Medicine. Pēlā nō, ʻo ka ʻai ʻana i ka sodium i ka nui e hoʻonui i ke koko, kahi e hoʻonui ai i ka pilikia o ka maʻi puʻuwai, e like me ka Centers for Disease Control and Prevention. ʻO ka ʻai ʻana a me ka inu ʻana i ka nui o nā kō i hoʻohui ʻia a i ʻole i hana ʻia, i ʻōlelo ʻia e Feller i hoʻohui ʻia i ka huahana no ka hoʻomaikaʻi ʻana i ka ʻono akā ʻaʻole hāʻawi i kahi pōmaikaʻi meaʻai, hiki ke kōkua i ka piʻi ʻana o ke kaumaha, ka maʻi diabetes type 2, a me ka maʻi puʻuwai. CDC.

ʻOiaʻiʻo, ʻaʻole ia he manaʻo e hāʻawi ʻoe i ka charcuterie a me nā mea ʻono no ka maikaʻi ma muli wale nō o ka kaena ʻana i nā mea kiʻekiʻe o kēlā mau mea momona. Inā makemake ʻoe e ʻai i ka momona momona, ka sodium, a i ʻole ke kō, ʻoi aku ka maikaʻi o ka hana ʻana - ʻoiai ke kaulike ʻoe me nā meaʻai haʻahaʻa i loko o ia mau meaʻai i ke koena o ka lā, e like me ka FDA. ʻOi aku ka maikaʻi, e hoʻohui i kēlā mau mea ʻono me ka fiber (e noʻonoʻo: he brownie me kahi ʻaoʻao o ka hua) i mea e pale ai i kou kō koko mai spiking, a i ʻole nosh ma luna o kēlā mau ʻuala paʻakai me ka maiʻa momona nui e kōkua i ke kaulike ʻana i ka sodium. No laila, ma hope o kou ʻike ʻana i ka heluhelu ʻana i ka lepili meaʻai, e ʻai i kēlā kuki kīkī kokoleka āu e ʻimi nei - e ʻike ʻoe pehea e hoʻonui ai i nā meaʻai e kōkua iā ʻoe e loaʻa kēlā mau meaʻai nui ma hope.

Nānā no