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Kodi Pali Kusiyana Kotani Pakati pa Shuga Wopanda Shuga ndi Wopanda Shuga Wowonjezera?

Nthawi: 2023-04-28 Phokoso: 25

Kumvetsetsa zonena za shuga pa paketi

Zakudya ndi zakumwa nthawi zina zimawoneka ngati zimalankhula nafe kuchokera m'mashelufu a sitolo. "Psst, kuyang'ana kulemera kwako? Ndifufuzeni!” “Kuchepetsa shuga? Ndi amene mukufuna!”


Paketi yazakudya nthawi zambiri imakhala ndi mawu okhudzana ndi thanzi labwino kapena kadyedwe kosiyana ndi lebulo lofunikira la Nutrition Facts. Mutha kudabwa momwe mungamvetsetse zonse. Kodi zinthu izi ndizabwinobwino? Kodi muyenera kudya kwambiri?


Yankho: Ndizovuta. Makamaka pankhani ya zomwe zili ndi shuga.


Zomwe zili mu lebulo?


Food & Drug Administration imayang'anira zonena zazaumoyo ndi michere pazakudya ndi zakumwa. Mu 2016, a FDA adasinthanso zolemba za Nutrition Facts kuti zitchule "Shuga Onse" ndi "Shuga Wowonjezera." Izi zisanachitike zinali zovuta kudziwa kuchuluka kwa zomwe zimachitika mwachilengedwe motsutsana ndi shuga wowonjezera. Izi zinapangitsa kuti zikhale zovuta kuti anthu azisankha zaumoyo potengera zomwe zalembedwa. Makampani azakudya ndi zakumwa akusinthabe kukhala mawonekedwe atsopano, kotero mwina simukuwona zolemba zomwe zasinthidwa pa phukusi lililonse. Ambiri ayamba kugwiritsa ntchito mawonekedwe atsopano mu 2020, koma ena opanga zakudya ali ndi mpaka pakati pa 2021 kuti asinthe.


Pali umboni wina wosonyeza kuti kusinthaku kungakhale ndi chiyambukiro chachikulu osati kokha pa kuthekera kwa anthu kupanga zosankha zathanzi komanso kuchuluka kwa shuga wowonjezera omwe makampani a chakudya amaika mu chakudya chathu. Mulimonse momwe zingakhalire, kuwerenga lebulo la Nutrition Facts ndi zosakaniza pazakudya zopakidwa ndi njira yabwino yodziwira ndi kuchepetsa kuchuluka kwa shuga womwe inu ndi banja lanu mumadya.


Koma bwanji za mitundu ina ya zonena za shuga, monga "palibe shuga wowonjezera" pafupifupi kufuula kuchokera kutsogolo kwa phukusi? Izi zitha kukhala zothandiza, koma pokhapokha mutamvetsetsa zomwe akutanthauza. Choncho tiyeni titanthauzire mawu ochepa odziwika.


Kodi zonena za shuga zimatanthauza chiyani?


Malinga ndi a FDA, zonena zazakudya zimalongosola kuchuluka kwa michere (monga shuga) muzogulitsa pogwiritsa ntchito mawu monga "waulere" ndi "otsika" kapena kufananiza kuchuluka kwa michere muzakudya ndi za chinthu china pogwiritsa ntchito mawu. monga "kuchepetsedwa" ndi "zochepa." Mwachitsanzo:



Zogulitsa zomwe zimakhala ndi shuga nthawi zambiri zimakhala ndi cholowa m'malo mwa shuga kapena zotsekemera zopatsa mphamvu zochepa. Umu ndi momwe angakhalire ndi shuga wocheperako koma amasunga kutsekemera komwe kumayembekezeredwa muzakudya kapena zakumwa.


Koma kungoti malonda ali ndi shuga sizitanthauza kuti ndi zabwino kwa inu. Mwachitsanzo, phala lam'mawa lam'mawa akhoza kunena kuti "shuga wachepa" (wachepa kuchokera ku chiyani?) kapena kuti "watsekemera pang'ono" (mawu opanda tanthauzo, osalongosoka). Izi zitha kupusitsa ogula osamala zaumoyo kuti aganize kuti ndi chisankho chabwinoko.


Ofufuza mu kafukufuku wina adadabwa kupeza kuti zinthu zina zokhala ndi zopatsa mphamvu zochepa zimakhala ndi michere yambiri kuposa zinthu zopanda zonenazo. Kapena chinthucho chikhoza kukhala ndi michere yambiri yopanda thanzi koma yochulukira mwa ina - kutanthauza zonse, sibwino kusankha. Ofufuzawo adatsimikiza kuti zitha kukhala zosocheretsa kupanga chisankho chokhudza chinthu chotengera phukusi.


Momwe mungapangire zosankha zathanzi

Mukawona zomwe zili ndi shuga pamtengo, gwiritsani ntchito zomwe zili patsamba la Nutrition Facts ndi mndandanda wa zosakaniza kuti muwonetsetse kuti ndizabwino. Dziwani malire a tsiku ndi tsiku a American Heart Association omwe amawonjezera shuga. Ndipo tsatirani malangizo awa:


Pangani zakudya zopatsa thanzi, kuphatikiza zipatso ndi ndiwo zamasamba zambiri.

Idyani makamaka zakudya zopatsa thanzi, zomwe zimakhala zochepa mu shuga wowonjezera.

Sankhani zinthu zomwe zili ndi shuga wocheperako.


Imodzi mwa njira zabwino kwambiri zochepetsera shuga muzakudya zanu ndi kuchepetsa zakumwa zotsekemera, kuphatikizapo soda, tiyi wotsekemera, zakumwa za khofi, masewera ndi zakumwa zopatsa mphamvu, ndi timadziti ta zipatso zokoma monga apulo ndi mphesa. Pangani madzi kukhala chisankho chanu chosasinthika.


Mfundo yofunika

Ngati mumadya maswiti ambiri kapena kumwa zakumwa zotsekemera nthawi zonse, kupeza zinthu zolowa m'malo ndi shuga wocheperako kungakhale njira yabwino yoyambira kuchepetsa ndikuwongolera thanzi lanu. Sinthani kuzinthu zopanda zotsekemera ngati nkotheka. Mutha kuwonjezera pang'ono zotsekemera zachilengedwe - kapena zipatso zotsekemera mwachilengedwe - kuti mupeze kukoma koyenera popanda zopatsa mphamvu zowonjezera komanso shuga wowonjezera.


M'kupita kwa nthawi, simudzawaphonya, ngakhale atakuyitanirani mokweza bwanji kuchokera m'mashelufu!

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