Yuav Ua Li Cas Nyeem Daim Ntawv Qhia Khoom Noj, Raws li Dietitians

Zoo Siab

• Kev Pab Cuam Loj
• Calories
• Cov khoom noj
• Tus Nqi Txhua Hnub
• Thaum Yuav Nrhiav Qhov Siab %DV
• Thaum Yuav Nrhiav Tus Tsawg %DV
• Tshuaj xyuas rau

Thaum koj tab tom xaiv cov khoom noj txom ncauj ntawm txoj kev los ntawm chaw muag roj tsheb lossis lub thawv ntim khoom noj los ntawm lub khw muag khoom, tus nqi cim yuav yog thawj cov ntaub ntawv uas koj siv los txiav txim seb nws puas tsim nyog noj. Tab sis raws li kev tua cov ntaub ntawv muaj txiaj ntsig thiab cov duab ntawm cov khoom noj khoom haus daim ntawv lo, lub vaj huam sib luag nyob tom qab ntawm pob yuav tsum yog qhov uas koj lub qhov muag mus tom ntej.

Daim ntawv lo khoom noj khoom haus muab kev nkag siab zoo rau cov neeg yuav khoom los ntawm kev qhia meej npaum li cas muaj fiber ntau, protein, vitamins, minerals, thiab lwm yam khoom noj muaj txiaj ntsig ntawm ib qho khoom noj tshwj xeeb. Txoj kev ntawd, koj yuav tuaj yeem txiav txim siab paub ntxiv nws rau hauv koj lub phaj - lossis tsis yog.

"Thaum nws yog qhov tseem ceeb rau txhua tus kom muaj qib nkag siab txog cov ntawv qhia zaub mov noj, qee cov neeg tshwj xeeb tshwj xeeb tau txais txiaj ntsig los ntawm kev hais txog daim ntawv lo thaum xaiv zaub mov, tshwj xeeb yog cov neeg muaj ntshav qab zib thiab ntshav siab," hais tias Maya Feller, MS, RDN, CDN , tus kws sau npe noj zaub mov noj zaub mov zoo thiabCov duabBrain Trust tus tswv cuab. Cov neeg nyob nrog ntshav qab zib yuav pom cov carbohydrates thiab fiber ntau ntawm daim ntawv lo muaj txiaj ntsig hauv kev txiav txim siab qhov cuam tshuam ntawm cov zaub mov yuav muaj rau lawv cov ntshav qab zib, thaum cov neeg muaj kab mob plawv tuaj yeem saib mus rau cov ntsiab lus sodium los txiav txim siab yog tias cov zaub mov yog qhov ntse ntxiv rau lawv cov zaub mov noj, nws piav qhia.

Cov lus ceeb toom ceev ceev: Daim ntawv lo khoom noj khoom haus yog ua raws 2,000-calorie zaub mov noj, thiab koj yuav xav tau noj ntxiv lossis tsawg dua calories raws li koj qhov kev xav tau tshwj xeeb. Txawm li cas los xij, daim ntawv qhia khoom noj khoom haus tseem tuaj yeem muaj txiaj ntsig, tsuav yog koj noj nws nrog cov ntsev ntsev, hais tias Whitney Askiv, MS, R.D.N., tus kws sau npe noj zaub mov noj zaub mov thiab tus sau ntawm Tus Me Nyuam Tsob Ntoo & Me Nyuam Me. "Tib neeg tseem tuaj yeem siv lawv los txiav txim seb cov khoom lag luam siab lossis qis hauv qee yam khoom noj khoom haus, [tab sis lawv] yuav tsum nco ntsoov tias lawv tus kheej xav tau yuav txawv ntawm tus neeg nruab nrab," nws hais.

OK, yog li cas koj thiaj txiav txim siab qhov vaj huam sib luag ntawm tus lej thiab feem pua? Ntawm no, Feller thiab Lus Askiv rhuav tshem yuav ua li cas nyeem daim ntawv qhia khoom noj khoom haus - suav nrog qhov tseeb uas yuav tsom mus rau.

Kev Pab Cuam Loj

Thaum koj tab tom nrhiav seb yuav nyeem daim ntawv noj zaub mov kom raug, koj yuav tsum xub xub hais qhia zaub mov qhov loj me - feem ntau tau teev tseg hauv khob lossis daim thiab pes tsawg grams - thiab pes tsawg ntawm cov khoom noj hauv ib pob (aka servings per thawv). Koj yuav xav tias qhov ua haujlwm me me ntawm daim ntawv qhia khoom noj khoom haus yog qhov tshwj xeeb ntawm cov kws paub txog kev noj qab haus huv thiab kws qhia zaub mov pom zoo kom koj noj ib zaug, tab sis qhov tseeb, nws cuam tshuam txog qhov nruab nrab cov zaub mov uas tib neeg feem ntau noj lossis haus raws li kev soj ntsuam zaub mov noj, hais lus Askiv.

Nws tuaj yeem pab tau los saib tus lej no raws li phau ntawv qhia txhawm rau txiav txim siab ntau npaum li cas koj yuav tsum ntxiv rau hauv koj lub phaj, tab sis koj yuav tau noj me ntsis ntau dua lossis tsawg dua li cov npe teev ua haujlwm kom txaus siab thiab ua tau raws koj lub hom phiaj kev noj qab haus huv, hais tias Feller . "Kuv pom zoo tias tib neeg lub hauv paus qhov loj me ntawm lawv tus kheej xav tau kev noj haus thiab mloog lawv lub cev kev tshaib kev nqhis thiab ua kom tiav thaum plating," ntxiv lus Askiv. (Muaj feem cuam tshuam: Thaum kawg, Ib qho Yooj Yim-Rau-Ua Raws Phau Ntawv Qhia rau Kev Noj Qab Nyob Zoo Ib Ntus)

Tseem, nws yog ib qho tseem ceeb los tshuaj xyuas qhov ua haujlwm me me thaum nyeem daim ntawv qhia zaub mov noj vim tias cov calories thiab cov as -ham uas tau teev tseg yog ua raws tias daim duab - tsis yog tag nrho pob lossis ntim ntim. Yog tias koj noj ob pluag mov muaj nqis ntawm hummus, piv txwv li, koj yuav tau siv ob npaug ntawm cov as -ham (piv txwv li rog, fiber, protein) thiab cov calories teev tseg, raws li US Food and Drug Administration.

Calories

Yooj yim muab, calories muab ntsuas ntsuas ntau npaum li cas lub zog koj yuav tau txais los ntawm kev ua haujlwm ntawm qee yam zaub mov. Thaum koj thawj zaug txiav txim siab yuav ua li cas nyeem daim ntawv qhia khoom noj khoom haus, koj yuav tuaj yeem saib mus rau cov ntsiab lus caloric, uas yog tus lej loj tshaj plaws thiab ua siab loj ntawm lub vaj huam sib luag. Tab sis nws tsis yog tus lej tseem ceeb tshaj plaws los txiav txim siab thaum xaiv zaub mov. "Calories lawv tus kheej muab kev nkag siab me me rau qhov 'noj qab haus huv' cov zaub mov zoo li cas tiag tiag," Feller hais. "Nws zoo li cov zaub mov uas muaj tsawg kawg ntawm cov calories tau xav kom muaj kev noj qab haus huv nyob nyab xeeb thiab suav tias yog qhov kev xaiv zoo tshaj plaws, thaum cov calories ntau dua yuav tsum zam. (Muaj feem xyuam: Qhov #1 Vim Li Cas Thiaj Tsis Suav Calories)

Piv txwv li txiv ntoo thiab noob, piv txwv li. Thaum cov khoom noj no muaj calories ntau dua li carrots lossis dib, nws tsis txhais tau tias lawv tsis muaj kev noj qab haus huv zoo li cov veggies, thiab ob leeg tuaj yeem muaj qhov chaw ntawm koj lub phaj, hais tias Feller. Tsis txhob hais txog, "cov zaub mov muaj calorie ntau ntxiv, xws li avocado, uas muab ntau yam tseem ceeb ntawm cov zaub mov thiab phytochemicals yuav yog qhov kev xaiv zoo dua hauv kev txhawb nqa kev noj qab haus huv ntau dua li qhov qis-calorie xaiv uas tsis muaj zaub mov noj," nws hais ntxiv.

Es tsis txhob saib cov ntsiab lus caloric los ntsuas seb puas yog zaub mov "zoo rau koj," Lus Askiv pom zoo hais txog kev txaus siab nws yuav ua rau koj xav li cas. Nws hais tias "Saib ntawm cov calories hauv cov khoom lag luam tuaj yeem pab koj txiav txim siab ntau npaum li cas cov zaub mov koj xav tau noj kom txaus siab," nws hais. "Tab sis lawv tsuas yog ib qho tseem ceeb - fiber, rog, thiab cov protein tseem yuav cuam tshuam rau kev satiety."

Cov khoom noj

Ntawm txhua daim ntawv qhia khoom noj khoom haus, koj yuav pom qhov tseem ceeb macro thiab micronutrients, suav nrog tag nrho cov rog (tawg rau hauv saturated thiab trans rog), roj cholesterol, sodium, tag nrho carbohydrates, kev noj haus fiber, ntxiv suab thaj (uas tau ntxiv thaum ua), tag nrho cov suab thaj (tus nqi ntxiv cov piam thaj ntxiv rau cov suab thaj uas ib txwm muaj nyob hauv cov khoom noj) protein, vitamin D, calcium, hlau, thiab potassium. Koj yuav pom ob peb lwm cov micronutrients, tab sis lawv yuav tsis raug teev nyob rau ntawm daim ntawv qhia zaub mov tshwj xeeb tshwj tsis yog muaj qhov kev thov tshwj xeeb tau hais txog cov khoom noj ntawd, thiab lawv tau nthuav tawm los ntawm cov chaw tsim khoom raws li kev yeem, hais tias Feller.

Tus Nqi Txhua Hnub

Koj tseem yuav pom feem pua ​​ntawm Tus Nqi Txhua Hnub (%DV), uas yog qhov nyiaj - hauv daim ntawv feem pua ​​- ntawm cov khoom noj tshwj xeeb tam sim no hauv ib qho ntawm cov khoom noj ntawd, hais tias Feller. Cov khoom noj muaj txiaj ntsig niaj hnub tau teeb tsa los ntawm FDA, thiab nws lub hom phiaj los pab koj paub qhov nyiaj tshwj xeeb ntawm cov khoom noj muaj nyob hauv kev noj zaub mov cuam tshuam nrog lawv cov kev noj zaub mov tsis zoo rau cov khoom noj ntawd, raws li National Institutes of Health. Thaum lawv feem ntau zoo ib yam li Kev Pom Zoo Dietary Allowances lossis Kev Tsim Nyog Tsim nyog tau txiav txim los ntawm Tebchaws Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb, lawv tsis zoo ib yam ib yam nkaus, raws li NIH.

"Nws yog raws li 2,000 tus lej calories tau txais txhua hnub nyob rau ntawm txhua daim ntawv qhia khoom noj khoom haus," nws piav qhia. "Piv txwv li, kev noj oatmeal tuaj yeem muaj 2 mg ntawm cov hlau, uas yog 10 feem pua ​​ntawm %DV ntawm cov hlau rau ib tus neeg uas noj 2,000 calories ib hnub." Nrog kev nrawm nrawm, %DV tuaj yeem qhia koj yog tias kev pabcuam zaub mov muaj cov khoom noj muaj txiaj ntsig (20 feem pua ​​lossis ntau dua) lossis qis (5 feem pua ​​lossis tsawg dua), thiab ntau npaum li cas ntawm txhua qhov khoom noj muaj txiaj ntsig ntawm cov zaub mov ua rau koj noj zaub mov txhua hnub, raws li FDA.

Tawm ntawm tag nrho cov as -ham uas tau teev tseg, tsuas yog trans rog thiab tag nrho cov suab thaj yuav tsis muaj %DV Raws li FDA, tsis muaj cov ntaub ntawv txaus los tsim Tus Nqi Txhua Hnub rau cov rog rog, thiab tsis muaj tsoomfwv cov koomhaum tau pom zoo txwv kev noj haus rau tag nrho cov suab thaj. Feem ntau, koj yuav tsis pom %DV rau cov protein ib yam, vim nws tsuas yog yuav tsum tau muab teev tseg yog tias cov khoom lag luam thov kom "muaj protein ntau" lossis yog tias nws tau npaj rau menyuam yaus hnub nyoog qis dua plaub xyoos txij li feem ntau cov neeg muaj hnub nyoog tshaj ntawd pab pawg tau qhab nia txaus ntawm cov as -ham los ntawm kev noj zaub mov ib txwm muaj, raws li FDA. (Muaj feem cuam tshuam: Cov npe kawg ntawm cov zaub mov muaj protein ntau uas koj yuav tsum tau noj txhua lub lim tiam)

Thaum Yuav Nrhiav Qhov Siab %DV

Thaum nyeem daim ntawv qhia khoom noj khoom haus, koj ib txwm yuav xav saib kom siab dua DV rau cov zaub mov muaj fiber ntau, vitamin D, calcium, hlau, thiab potassium - cov as -ham uas cov neeg Asmeskas feem ntau tsis siv txaus, raws li FDA. Fiber yog tus yuam sij ua kom koj lub plab tsis tu ncua tas li, tswj cov ntshav qab zib, thiab pab koj zoo siab dua; vitamin D thiab calcium pab ua kom koj cov pob txha muaj zog; hlau pab nqa cov pa oxygen los ntawm koj cov ntshav mus rau txhua qhov ntawm koj lub cev thiab tshwj xeeb tshaj yog rau cov poj niam uas muaj lub sijhawm hnyav, vim tias lawv poob ntau ntawm cov ntxhia los ntawm kev coj khaub ncaws. thiab potassium pab koj ob lub raum thiab lub plawv ua haujlwm tau zoo. Ntxiv rau, "ntau tus neeg tshwj xeeb, xws li menyuam yaus, poj niam cev xeeb tub, thiab cov neeg laus, tuaj yeem muaj kev pheej hmoo ntawm kev tsim cov zaub mov tsis txaus thiab tuaj yeem tau txais txiaj ntsig los ntawm kev saib xyuas tshwj xeeb rau cov macro thiab micronutrients ntawm qhov tseem ceeb, xws li calcium, vitamin D, hlau , thiab cov protein, kom ntseeg tau tias lawv tau noj txaus, "Feller hais. TL; DR: Nws yog ib qho tseem ceeb kom sim haus kom txaus ntawm txhua qhov khoom noj uas %DVs los ntawm txhua cov zaub mov koj noj hauv ib hnub ntxiv txog 100 feem pua ​​- lossis, qhov tseeb, ze li koj tuaj yeem tau txais nws - thiab koj yuav tsum ua ib tus cwj pwm los txheeb xyuas %DVs thaum koj tau txais qhov dai ntawm yuav ua li cas nyeem daim ntawv qhia khoom noj khoom haus.

Thaum Yuav Nrhiav Tus Tsawg %DV

Ntawm qhov ntxeev sab, koj feem ntau yuav xav nrhiav qis dua DV rau ntxiv cov suab thaj, cov roj saturated, thiab sodium-cov as-ham uas cov neeg nyob hauv Asmeskas nyiam haus ntau dua li qhov zoo tshaj, hais tias Feller. ICYDK, cov rog rog tuaj yeem ua rau nce LDL cov roj (cov "tsis zoo"), ua rau muaj kev pheej hmoo mob plawv thiab mob hlab ntsha tawg, thaum noj ntau dhau, raws li US National Library of Medicine. Ib yam li ntawd, noj sodium ntau dhau ua rau cov ntshav siab, uas tseem ua rau muaj kev pheej hmoo mob plawv, raws li Lub Chaw Tiv Thaiv thiab Tiv Thaiv Kab Mob. Noj thiab haus ntau ntxiv lossis ntxiv suab thaj, uas Feller hais tias tau ntxiv rau cov khoom lag luam txhawm rau txhim kho qhov tsw tab sis tsis muab cov txiaj ntsig kev noj zaub mov zoo, tuaj yeem pab txhawb kom hnyav, hom 2 mob ntshav qab zib, thiab, ib zaug ntxiv, mob plawv, ib CDC.

Tau kawg, qhov ntawd tsis tau txhais hais tias koj yuav tsum tso cov txiv ntoo qab zib thiab khoom qab zib rau qhov zoo xwb vim tias lawv khav theeb ntau dua ntawm cov as -ham. Yog tias koj xav noj qee yam uas muaj roj ntau txaus, sodium, lossis qab zib, nws zoo kawg nkaus ua li ntawd - tsuav koj tshuav nws nrog cov zaub mov uas qis dua hauv cov as -ham thoob plaws hnub so, raws li FDA. Zoo dua, muab cov khoom qab zib qab zib ua kom zoo (xav tias: xim av nrog ib sab ntawm cov txiv hmab txiv ntoo) txhawm rau tiv thaiv koj cov ntshav qab zib los ntawm spiking, lossis nosh ntawm cov qos yaj ywm qab ntsev nrog cov poov tshuaj nplua nuj txiv tsawb los pab sib npaug tawm cov sodium. Yog li tom qab koj tau kawm paub yuav ua li cas nyeem daim ntawv qhia khoom noj khoom haus, mus tom ntej thiab noj cov qhob noom xim kasfes chip uas koj tau pom - koj yuav paub yuav ua li cas ntxiv roj nrog cov zaub mov uas yuav pab koj tau txais lwm cov khoom tseem ceeb tom qab.

Tshuaj xyuas rau