Chakudya piramidi - maziko a zakudya zabwino tsiku lililonse

Chakudya Piramidi - mtundu uwu chiwembu chofuna kudya thanzi. Iwo anayamba kupanga ndi School of Health Public pa Harvard. Akufuna akatswiri a zinthu zakudya American, chakudya piramidi walandira naye akatswiri a Institute wa Russian Federation mphamvu. Ngati inu ntchito chiwembu akufuna, thupi wako zigawo zonse zofunikira kwa icho, mavitamini, CHIKWANGWANI ndi mafuta zidulo ku chakudya ankadya, tidzapewa mkulu-kalori ovomereza ucts ndipo kunenepa owonjezera.

Kodi piramidi chakudya?

Schematically, ndi makona isosceles, amene lagawidwa milingo anayi ndi mizere yopingasa. Msinkhu pafupifupi mulingo womwewo wa piramidi. M'munsi mlingo, m'pamenenso mankhwala a gulu ayenera kukhala pa tebulo lako. Tikawonetsetsa mu gawo chapamwamba ndi zakudya kuti adye zochepa ngati n'kotheka.

1 pansi (m'munsi mwa piramidi). Nawa Tirigu lonse mbewu - rye mkate, pasta, mpunga zofiirira ndi mbewu monga chimanga ena (buckwheat, Mapila, chimanga, balere). Chiwerengero cha servings patsiku - pa 6 ndi 11. Zamgululi a gulu ayenera kukhala maziko a zakudya zanu, ndi olemera mu CHIKWANGWANI zakudya ndi masamba kupereka thupi ndi mphamvu yokwanira. Mkate ufa woyengedwa si mgulu ichi, ili pansi pamwamba pa piramidi, pamodzi ndi maswiti ndi mafuta. Kale mu gulu ili monga mbatata, Panopa anasamukira ku sitepe pamwamba okhutira mkulu wa wowuma, amene kumawonjezera kulemera.

2 pansi. Ali ndi magawo pakati zipatso ndi ndiwo zamasamba. Tsiku adye 2-4 servings wa zipatso 3-5 servings masamba. Phatikizani chakudya chanu tsiku zosiyanasiyana zipatso ndi ndiwo zamasamba, makamaka ku mitundu yosiyanasiyana. menyu anu ayenera kupezeka zipatso, lalanje, wofiira, wachikasu ndi mitundu wobiriwira. Achisanu zakudya akhoza m'malo atsopano, ngati iwo ali bwino kuphika. M'malo servings zipatso ndi ndiwo zamasamba, mungathe kugwiritsa ntchito mmalo awo - zipatso timadziti zachilengedwe ndi zipatso zouma.

3 pansi. Zikuphatikizapo zakudya zomanga thupi (nyama, mtedza, nsomba, mbewu, mazira, ndi nyemba). Iwo ayenera kukhala pali kuchuluka kwa servings 2-3 pa tsiku. Pa mlingo imodzi ndipo mkaka (tchizi, tchizi, yoghurt, kefir), analimbikitsa tsiku kuchuluka kwa servings - 2-3. Muyenera kusankha nyama zowonda nkhuku popanda khungu, nyanja nsomba (ayenera m'gulu zakudya kangapo sabata). Koma mafakitale ndi-mankhwala, sausages, nyama yankhumba asagwiritsidwe.

4 pansi. Zikuphatikizapo mafuta (mafuta ndi masamba mafuta), maswiti, Confectionery, zakumwa zoziziritsa kukhosi ndi ndiwo zochuluka mchere. Iwo anachita ali pamwamba, chiwerengero chawo ayenera kuchepetsa mu menyu. Lake sangathe yoperekera zakudya mafuta, n'zofunika kwa otaya zochita amuzolengedwa ndi kaphatikizidwe wa mavitamini. Zokonda ayenera kuperekedwa kwa mafuta zachilengedwe masamba - maolivi, chimanga, linseed, mpendadzuwa.

Chakudya Guide Piramidi monga kuchuluka motere: mankhwala opunthira choyamba - 40% ya zakudya tsiku, wachiwiri - 35%, phaka lachitatu - 20%, ndipo wachinayi pansi - 5%.

ndi chakudya zolondola tsiku lililonse chiyani? Izi servings angapo a chakudya kuchokera pa m'munsi 5 servings zamasamba ndi zipatso, 2-3 servings katundu mapuloteni munali.

Kodi kutumikira?

Ichi ndi muyezo woyezera, kukula kwa amene akusankhidwa payekha, malingana ndi zosowa mphamvu ya munthu. Ngati chothandiza kutenga magalamu 100, menyu anu akhale mankhwala alipo chiŵerengero zotsatirazi: magalamu 700 monga chimanga ndi magalamu 300 ya mkate, magalamu 400 zamasamba ndi magalamu 300 a zipatso, magalamu 150 nyama, nsomba, tchizi, mazira 2-3. Ngati inu kutenga gawo la magalamu 70, kuchuluka kwa mankhwala amachepetsa mogwirizana.

Ngati mukufuna kuchepetsa thupi lanu, piramidi chakudya ndi chitsanzo chabwino kwambiri kwa chakudya chamagulu, yekha kukula gawo ayenera kuchepetsedwa. Ndipo kwa anthu amene ali okhudzidwa yovutayi ntchito yadzaoneni, chiwerengero cha mankhwala ayenera ziwonjezeke Mwachitsanzo, mu gawo limodzi satenga magalamu 100 ndi 200.

Ngati mukufuna kutalikitsa moyo awo ndi kuwapulumutsa thanzi ukalamba, ayenera kuganizira mfundo za kadyedwe, kuti monga mu zakudya zakudya zosiyanasiyana kwa magulu osiyanasiyana a piramidi. Mbali yofunika imene imathandiza kuti tidzakhale ndi moyo, ndi zolimbitsa zolimbitsa thupi ndi kumwa madzi okwanira - magalasi 8 pa tsiku kwa anthu ambiri.