Isibali Sokudla Ushukela Nsuku Zonke
Ushukela ongakanani owengeziwe ngosuku oningi kakhulu?
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Isibali Sokudla Ushukela Nsuku Zonke
Inhlangano Yezempilo Yomhlaba incoma ukugcina ushukela okhululekile ngaphansi kuka-10% wamandla akho ansuku zonke, futhi ngokufanele ngaphansi kuka-5% ukuze kuzuze impilo eyengeziwe. Lesi sibali siguqula amakhalori akho ansuku zonke abe yinani lobukhulu lukashukela okhululekile ngamagremu nangamasipuni amancane, emkhawulweni ka-10% nasekuhloseni okuqinile kuka-5%. Ushukela okhululekile uhlanganisa ushukela ofakwe ekudleni naseziphuzweni kanye noshukela osemvinjini, kuma-syrup nakumjusi wezithelo — hhayi ushukela wemvelo ezithelweni eziphelele, emifinweni nasobisini.
Ushukela okhululekile = ushukela ofakwe ekudleni kanye nalowo osemvinjini, kuma-syrup nakumjusi wezithelo. Ushukela ovela ngokwemvelo ezithelweni eziphelele, emifinweni nasobisini awubalwa.
Indlela yokufunda umphumela wakho
Umkhawulo ungowoshukela abakhululekile noma abengeziwe, hhayi ushukela wemvelo osezithelweni eziphelele nasobisini olusobala. Cishe ama-gram angu-4 kashukela = ithisipuni elilodwa, ngakho umkhawulo wama-gram angu-25 ucishe ube ngamathisipuni angu-6.
Indlela yokusebenzisa le khalkhuletha kashukela
Faka lokho ithuluzi elikucelayo (isb. amakhalori akho osuku) noma ubuke umkhawulo onconyiwe bese ucindezela ukubala. Umkhawulo wakho wosuku kashukela owengeziwe uvela ngokushesha nge-gram namathisipuni, ngaphandle kokubhalisa.
Isayensi engemuva kwezinombolo
I-WHO iyeluleka ukugcina ushukela okhululekile ngaphansi kuka-10% wamandla osuku, ngokufanele ngaphansi kuka-5%; i-American Heart Association iphakamisa cishe ama-gram angu-25 kwabesifazane nangu-36 kwabesilisa. Iningi likashukela owengeziwe lifihlwe eziphuzweni, ososeni nasekudleni okuncane.
Imikhawulo namathiphu asebenzayo
Hlola amalebula ku-added sugars namagama awo amaningi (ama-syrup, amagama aphela nge-ose); iziphuzo ezinoshukela ziwumthombo omkhulu kunayo yonke, ngakho ukuzishintsha kusebenza kakhulu. Zama ama-khalkhuletha e-CaloNote we-Sodium, Fiber ne-Net Carbs futhi ubhale ku-app ye-CaloNote.