解读营养标签
Ever get stuck trying to figure out what is so important on nutrition facts? 在这里 some general information on nutrients that might appear on a nutrition label and how 它们对你有益!
- 卡路里——你身体运作所需的能量! 总的来说，你的身体很漂亮
attuned to letting you know when you are hungry and need more calories- do not stress
数的太多了. 担心解读你的身体暗示? 多喝水
and trust any hunger pangs that come from the stomach and below. 吃东西来感受身体
营养充足——当你真的感到饿的时候，不要犹豫吃东西.
- Fat- there are two main types that differ in their chemical structure.3Major sources of fats should only comprise about a third of our daily intake of food.
Saturated and trans fat- the less favorable types that increase the amount of negative
血液中的胆固醇(LDL会堵塞血液).
- Saturated fat intake should be limited while trans fat intake should be strongly avoided.2
- Unsaturated- polyunsaturated and monounsaturated both decrease unhealthy LDL cholesterol
while raising the amount of positive cholesterol (HDL which transports unneeded cholesterol
将肝脏从身体中取出).2 这些都是你想多吃的脂肪!
- 膳食纤维-以两种形式调节消化系统:
- Soluble fiber slows the movement of nutrients in the small intestines to optimize nutrient absorption which helps to regulate blood sugar levels and the proper functioning 消化系统.9
- Insoluble fiber regulates bowel movements and decreases the risk for colon cancer by reducing the amount of time that carcinogenic wastes are in the colon.9
- 成人每日纤维的推荐摄入量为21-38克.2
- 糖——一种提供能量的碳水化合物.3 Natural sugars in fruits provide more nutritional benefit than refined sugars that
以高果糖玉米糖浆或添加糖的形式出现.8 Unnatural sugars should be limited to approximately 36- 56 grams daily. 记住
that the more active you are, the higher your need is for carbohydrates such as sugars.1
- 构成身体的蛋白质-氨基酸链.3 Recommended daily intake varies between individuals depending on their size; one
每20磅体重需要7克蛋白质.2
- Cholesterol- a form of fat needed by the body to create hormones, enzymes and maintain
细胞和神经系统.3 成人每日摄入量不应超过300毫克.1
- Sodium- helps to balance out pressure on the cells of the body.3 Recommended daily intake for adults is less than 2,300 milligrams daily. 一个低钠
食物的含量低于140毫克.1
- Vitamin A- an anti-oxidant vitamin needed for healthy vision, skin and internal organs.
3 Recommended daily intake is 2333 IU for women and 3000 IU for men.7
- 维生素B12- a vitamin needed for healthy blood that is only found naturally in animal products. 素食者和严格素食者必须补充维生素B12.3 成人每日推荐摄入量为2毫克.4微克.7
- Vitamin C- a vitamin essential to the healing process and maintaining the immune system.
3 Recommended daily intake is 90 mg for men and 75 mg for women.7
- Vitamin D- a vitamin that maintains bone health by absorbing minerals such as calcium
并在清除体内感染方面发挥作用.2 成人每日推荐摄入量为200国际单位.7
- Vitamin E- an anti-oxidant vitamin that helps to form red blood cells and fight diseases
与衰老有关.5 成人每日推荐摄入量为15毫克.7
- Vitamin K- a vitamin that aids in blood clotting and maintaining bone density.2 Recommended daily intake is 90 mcg for women and 120 mcg for men.7
- Iron- a mineral that is an important part of red blood cells and plays a key role
在氧气在全身的分布中.3男性每日推荐摄入量为8毫克，女性为18毫克.7
- Calcium- a mineral that supports the development and maintenance of strong healthy
bones as well as the proper functioning of muscles, nerves and the heart.3 成人每日推荐摄入量为1000毫克.7
- Zinc- a mineral that supports the immune system, maintains cell functioning, breaks
down carbohydrates for energy and promotes the sense of smell and taste.5 男性每日推荐摄入量为11毫克，女性为8毫克.7
- Magnesium-a mineral needed for muscle movement (contraction and relaxation), the release
能量，蛋白质和酶的产生.5 Recommended daily intake is 310 mg for women and 400 mg for men.7
- Potassium- an electrolyte responsible for regulating the body's balance of acids and
bases, creating protein and stimulating muscle development overall growth.5 建议每日摄入量为4700毫克.7
- Folate/folic acid- a type of B vitamin necessary for using, synthesizing and breaking
降低血红细胞和DNA等蛋白质. 它是一个重要的组成部分
the body often deficient in young people, especially women who are pregnant or taking
口服避孕药. 建议每日摄入量为400-600微克. 5
- Omega 3 Fatty Acid- a form of polyunsaturated fat needed for controlling blood clotting,
building cell membranes in the brain, preventing heart disease and stroke. 每日推荐
is one rich serving, such as a handful of walnuts, a tablespoon of canola oil or 3
oz. 鲑鱼.2
- Omega 6 Fatty Acid- a form of polyunsaturated shown to decrease the negative LDL cholesterol 预防心脏病. 建议补充Omega-6的形式是 红花油、玉米油、棉籽油和大豆油.2 In a healthy diet, there should be a ratio of four omega-6 脂肪酸s to one omega-3 脂肪酸.6
***When it comes to nutrition facts, take everything with a grain of salt. 更多的是 important to have a balanced approach to eating than to get stuck on the exact amount 你所有食物中的卡路里或脂肪. 吃适量营养丰富的食物 foods even if they are a little higher in caloric value is better than eating a lot 低脂，低热量，没有营养价值的食物. 其实越低营养越好 dense food one consumes, the harder it becomes to get enough nutrients for your body 没有摄入过多的卡路里.1***