Yuav nyeem daim ntawv zaub mov li cas

Cov ntawv qhia zaub mov muab cov ntaub ntawv qhia koj txog cov calories, cov naj npawb ntawm kev pub zaub mov, thiab cov zaub mov zoo ntawm cov zaub mov ntim. Nyeem cov ntawv lo tuaj yeem pab koj ua cov kev xaiv kom zoo thaum koj mus yuav khoom.

Cov ntawv cim qhia zaub mov qhia koj qhov tseeb txog khoom noj khoom haus txog cov khoom noj uas koj yuav. Siv cov ntawv cim zaub mov los pab koj xaiv cov zaub mov zoo.

Yuav tsum kuaj xyuas qhov loj me ua ntej. Tag nrho cov ntaub ntawv ntawm daim ntawv lo yog raws kev ua haujlwm loj. Ntau pob muaj ntau tshaj 1 qho.

Piv txwv li, qhov loj me rau spaghetti feem ntau yog 2 ooj (56 grams) tsis muaj dab, lossis 1 khob (0.24 litres) siav. Yog tias koj noj 2 khob (0.48 litres) thaum noj mov, koj tab tom noj 2 pluag. Ntawd yog 2 zaug ntawm cov calories, cov rog, thiab lwm yam txiv ntoo hauv cov npe ntawm daim ntawv.

Cov ntaub ntawv hauv calories qhia koj cov calories ntau hauv 1 noj. Hloov kho cov calories ntau yog hais tias koj noj tsawg dua lossis loj dua. Tus lej no pab txiav txim seb cov khoom noj cuam tshuam li cas rau koj qhov hnyav.

Tag nrho cov carbs (carbohydrates) yog teev nyob rau hauv cov ntawv sau ua kom sawv ntsug thiab raug ntsuas hauv grams (g). Cov piam thaj, hmoov txhuv nplej siab thiab kev noj haus muaj fiber ntau ua cov carbs tag nrho rau ntawm daim ntawv. Cov piam thaj muaj npe cais. Tag nrho cov carbs no tsuas yog cov fiber ntau tuaj yeem tsa koj cov ntshav qab zib.

Yog tias koj muaj ntshav qab zib thiab suav cov carbs los suav koj cov koob tshuaj insulin, Lub Koom Haum American Diabetes Association xav kom koj siv tag nrho cov carbs los suav koj cov insulin koob tshuaj. Qee tus neeg yuav tau txais txiaj ntsig zoo los ntawm kev txiav qee lossis tag nrho ntawm cov zaub mov muaj roj grams los ntawm suav carb.

Kev noj haus fiber ntau muaj npe hauv qab carbs tag nrho. Yuav cov khoom noj uas muaj fiber ntau tsawg kawg 3 txog 4 gram ntawm ib pluag noj twg. Cov qhob cij muaj ntau pob, txiv hmab txiv ntoo thiab zaub, thiab taum thiab legumes muaj cov fiber ntau.

Xyuas cov rog tag nrho hauv 1 qho. Them nyiaj tshwj xeeb rau qhov muaj roj ntau nyob hauv 1 noj.

Xaiv cov khoom noj uas muaj cov rog nyeem tsawg. Piv txwv li, haus mis skim lossis 1% mis hloov 2% lossis mis nyuj tag nrho. Mis mis tsuas muaj ib txoj lw ntawm cov rog nyeem. Tag nrho cov mis nyuj muaj 5 gram ntawm cov rog no rau ib qho.

Nqaij yog ntau dua nyob rau hauv roj nyeem tsawg dua li nqaij nyug. Peb ooj (84 grams) ntawm ntses muaj tsawg dua 1 gram ntawm cov rog no. Peb ooj (84 grams) ntawm hamburger muaj ntau dua 5 grams.

Yog tias cov zaub mov muaj roj tsawg dua 0.5 gram ntawm cov roj nyeem hauv lub cev qhov loj ntawm cov npe, cov kws ua zaub mov tuaj yeem hais tias nws tsis muaj cov rog nyeem ntxiv. Nco ntsoov qhov no yog tias koj noj ntau tshaj 1 qho.

Koj yuav tsum them nyiaj rau cov rog uas nyob ntawm daim ntawv lo khoom noj. Cov rog no tsim cov roj "tsis zoo" thiab txo cov "cholesterol" zoo.

Cov rog no feem ntau pom hauv cov khoom noj txom ncauj thiab khoom qab zib. Ntau lub khw noj mov vas nthiv siv cov roj pauv rau kev kib.

Yog tias cov zaub mov muaj cov rog no, cov nyiaj yuav teev nyob rau ntawm daim ntawv lo nrog cov rog. Lawv ntsuas hauv grams. Saib cov zaub mov uas tsis muaj cov rog pauv lossis muaj tsawg hauv (1 gram lossis tsawg dua).

Sodium yog cov ntsev ua lub hauv paus tseem ceeb. Tus lej no yog qhov tseem ceeb rau cov neeg uas tab tom sim tau ntsev tsawg hauv lawv cov zaub mov noj. Yog tias daim ntawv lo qhia tias ib cov zaub mov muaj 100 mg ntawm sodium, qhov no txhais tau tias nws muaj txog 250 mg ntsev. Koj yuav tsum tsis txhob noj ntau tshaj 2,300 mg ntawm ib hnub twg. Qhov no yog tus nqi ntawm sodium uas yog hauv 1 ntsuas teaspoon ntawm cov lus ntsev. Nug koj tus kws kho mob yog tias koj yuav tsum muaj txawm tias tsawg dua.

Tus nqi% txhua hnub tau suav nrog hauv daim ntawv lo coj qhia.

Qhov feem pua ​​rau txhua qhov ntawm daim ntawv lo yog raws li kev noj 2,000 calories ib hnub. Koj lub hom phiaj yuav txawv yog tias koj noj ntau lossis tsawg calories ib hnub twg.Tus kws qhia noj zaub mov lossis koj tus kws kho mob tuaj yeem pab koj teeb lub hom phiaj kev noj haus zoo.

Khoom noj khoom haus - nyeem ntawv cim zaub mov; Mob ntshav qab zib - nyeem cov ntawv cim zaub mov; Kev kub siab - nyeem ntawv cim zaub mov; Rog - nyeem cov ntawv cim khoom noj; Cov Cholesterol - nyeem ntawv cim zaub mov; Kev hnyav - nyeem cov ntawv cim khoom noj; Kev pham - nyeem cov ntawv cim zaub mov

• Daim ntawv qhia daim ntawv qhia zaub mov rau khoom qab zib
• Daim ntawv qhia daim ntawv qhia zaub mov rau cov qhob cij nplej

American Diabetes Association lub vev xaib. Ua kom pom cov ntawv cim zaub mov. www.diabetes.org/nutrition/understanding-food-labels/making-sense-of-food-labels. Nkag mus rau Lub Kaum Hlis 7, 2020.

Eckel RH, Jakicic JM, Ard JD, li al. Xyoo 2013 AHA / ACC cov txheej txheem qhia txog kev tswj hwm kev ua neej txhawm rau txo qis kev mob plawv: daim ntawv tshaj tawm ntawm American College of Cardiology / American Heart Association Task Force ntawm cov qauv qhia ua. J Am Coll CardiolCov. Xyoo 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Elijovich F, Weinberger MH, Anderson CA, li al. Ntsev rhiab ntshav ntshav: ib qho lus tshaj tawm los ntawm American koom haum lub plawv. Tawg siabCov. 2016; 68 (3): e7-e46. PMID: 27443572 pubmed.ncbi.nlm.nih.gov/27443572/.

Hensrud DD, Heimburger DC. Khoom noj khoom haus cuam tshuam nrog kev noj qab haus huv thiab kab mob. Hauv: Goldman L, Schafer AI, eds. Goldman-Cecil TshuajCov. 26th ed. Philadelphia, PA: Elsevier; 2020: cha 202.

Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb thiab Asmeskas Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Tib Neeg Lus Qhia Kev Noj Haus rau Asmeskas, 2020-2025Cov. 9le ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Hloov kho thaum Lub Kaum Ob Hlis 2020. Nkag mus Lub Kaum Ob Hlis 30, 2020.

Victor RG, Libby P. Txheej txheem kev kub ntxhov: kev tswj hwm. Hauv: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald's Plawv Lub Plawv: Phau Ntawv Qhia Txog Cov Tshuaj Mob plawvCov. 11th ed. Philadelphia, PA: Elsevier; 2019: chap 47.

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