Chakudya piramidi. Piramidi zakudya. Healthy kudya: zakudya piramidi

Mwamtheradi aliyense amadziwa kuti thanzi la munthu, ntchito zake kwakukulukulu zimadalira zimene adya. Panopa, akatswiri ambiri m'mayiko olemera akuda nkhawa za vuto la kulemera owonjezera. Ndipotu iye kawirikawiri chifukwa cha matenda a shuga, sitiroko ndi matenda a mtima. Chifukwa cha kafukufuku ikuchitika ndi akatswiri a thanzi piramidi anayamba kupanga. Kenako m'nkhani ife adzazindikira chimene icho chiri.

mwachidule

Chakudya piramidi zowoneka ndi chifaniziro chojambula malamulo kudya chitukuko cha akatswiri a zinthu zakudya. Zamgululi patsinde pa mlathowo kupanga unit zoyambirira za menyu anthu wonse. Koma zinthu pamwamba pa izo tikulimbikitsidwa kugwiritsa ntchito zedi zochepa kapena amachotsedwa chakudya palimodzi. Chakudya piramidi mphamvu wakhala anazindikira akatswiri a zinthu zakudya padziko lonse ndipo mpaka lero ndi chimodzi cha malangizo yothandiza kwambiri kwa normalization kulemera.

Development wa Harvard asayansi

Izi piramidi mphamvu n'chothandiza kwambiri. Woyamba anaifalitsa anali mtundu wa dongosolo, ogaŵikana tiers. Pa maziko ake atagona zolimbitsa thupi tsiku ndi tsiku, madzimadzi wambiri buku (2 L amuna ndi 1.5 akazi l), komanso ulamuliro kulemera. Mwa aliyense wa gawo lotsatira la gulu mankhwala zogwirizana wakhala alipo.

structural chifaniziro

Piramidi Mphamvu, zithunzi zimene pansipa, ali zotsatirazi zithunzi kugawa gawo:

• 1 gawo - m'munsi. gawo ili m'gulu zakudya zamtundu wa kadyedwe tsiku lililonse. Ena mwa iwo: mankhwala tirigu lonse, chinangwa, dzinthu, mkate ndi ufa wa tiligu, mpunga bulauni. Komanso kuno wachinsinsi monga mafuta zosiyanasiyana masamba: azitona, canola, mpendadzuwa, chimanga, soya, chiponde ndi ena.
• 2 siteji - zipatso ndi zipatso. Awo akulimbikitsidwa kudya tsiku ndi 2-3 servings. Panali masamba a mitundu yonse. Iwo akulimbikitsidwa kudya zedi malire.
• 3 siteji - kuno wachinsinsi ngati chomera zakudya zomanga thupi munali (ndi, makamaka, nyemba, mtedza). mlingo awo a mowa - kuchokera servings 1 mpaka 3 pa tsiku.
• 4 siteji - nyama mankhwala: tinsalu skinless nkhuku, nsomba, mazira. Standard - mpaka servings 2 pa tsiku.
• 5 siteji - mkaka. Iwo akulimbikitsidwa 1 kapena 2 servings tsiku.
• 6 siteji - pamwamba pa piramidi. Apa anawaika mankhwala ndi osowa kwambiri pafupipafupi ntchito. Njirazi ndi monga: nyama wofiira, sausages, margarine, batala. Pa siteji yomweyo anali mbatata, mkate anapangidwa kuchokera ufa woyera, mpunga woyengeka, maswiti ndi zakumwa fizzy.

Komanso, chiwembu lolunjika pa kufunika adaletsa kumwa mowa, ndi zokonda ayenera vinyo wofiira. Monga momwe dokotala amaloledwa kutenga vitamini ndi mchere zowonjezera. The mfundo ya Harvard chakudya piramidi - kudziŵitsa za kufunika kwa kudya kawirikawiri magulu chakudya ili mu maziko ake. The apamwamba mmene zinthu zotani, chindichepere wabwino kwa thupi akuimira. zakudya piramidi mwakuchita Harvard akatswiri ambiri mu dziko. Ndiponso, kwa nthawi yaitali wakhala ntchito monga dongosolo lofunika kwa kuwonda.

Piramidi MyPyramid chakudya mankhwala. Kupititsa patsogolo chitukuko cha American Dietetic

Harvard wathanzi kudya piramidi zambiri anakumana kusintha zosiyanasiyana. Baibulo chomaliza cha MyPyramid, lofalitsidwa mu 2007, anayamba kupanga ndi US Department of Agriculture, ndipo kenako analandira udindo wa pulogalamu boma. American Piramidi mphamvu amakhazikika pa kufufuza kwatsopano m'munda wa dietetics. Mosiyana akalambula ake, mfundo zake za kulekana kwa miyambo ya chakudya sayendera ndikunyoza ntchito ya chakudya yosavuta nyama mafuta, ndipo amasonyeza iwo pamalo amodzi ndi mafuta masamba ndi chakudya zovuta. Izi piramidi chakudya mfundo 5:

• Zosiyanasiyana.
• Kugwirizana.
• Kuwunikidwa.
• Pawokha.
• olimbitsa thupi.

zosiyanasiyana

Izi limati mfundo imeneyi mwamtheradi onse mankhwala ofunika kwa thupi. Zowoneka chiwembu ndi zovuta Mipikisano wachikuda zamanja. Pankhaniyi, aliyense lolingana kwa gulu linalake la zinthu la chakudya:

• Orange - mbewu. Zikuphatikizapo chinangwa, tirigu lonse pasta, dzinthu, mkate wholemeal, mpunga bulauni. Pa monga chimanga lili otsika mafuta. Iwo ali olemera mu mavitamini lonse zovuta (PP, E, B1, B2), mchere (calcium, chitsulo, magnesium, phosphorous, potaziyamu), masamba mapuloteni, ulusi chakudya. Tirigu ndi pakati chakudya zovuta. Analimbikitsa mlingo wa mankhwala tirigu lonse mu zakudya 6 mbali.
• Green - zonse mitundu ya ndiwo zamasamba. M'pofunika kudya ku mbali 3 mpaka 5 pa tsiku. Nkofunika kuti mmodzi wa iwo anali a chikasu, lalanje kapena wobiriwira masamba, makamaka wolemera beta-keratin.
• Red - zipatso ndi zipatso. Gulu la zinthu monga masamba, ndiwo ovomereza-vitamini A, ndi mankhwala ena organic, madzi, potaziyamu, chitsulo, kupatsidwa folic acid, mapadi, organic zidulo (benzoic asidi, citric, tartronic, salicylic asidi, asidi tartaric). Analimbikitsa mlingo wa masamba mu zakudya tsiku - 2-3 servings. Mmodzi wa iwo akhale mkulu vitamini C. zokonda apatsidwe mankhwala ndi mlingo wochepa glycemic.
• Yellow - mafuta. Kwambiri zothandiza kwa thupi masamba. Zikupezeka mtedza, nthanga, masamba mafuta, komanso nsomba. Pankhaniyi mowa zakudya ndi mkulu zolimba zili mafuta zimalimbikitsa, monga margarine, batala, Confectionery mafuta, Ndi bwino kuchepetsa. anachenjeza kuti amagwirizana ndi chiopsezo cha matenda a mtima.
• Blue mtundu - mkaka (tchizi, mkaka, yogurt). Kupezeka kwa zinthu 2-3 servings wa gawo lino mu chakudya zikutipatsa kudya zonse mapulotini mafuta, lonse zovuta za mavitamini (B2, B6, B12, A, D, E) ndi mchere (phosphorous, calcium, magnesium, ayodini, nthaka). Komanso mkaka ali olemera mu lactobacilli ndi bifidobacteria, akhoza kuthandiza matenda a microflora matumbo.
• Wofiirira mtundu - nyama wofiira, nsomba, mazira, nkhuku. Zakudya tsiku lililonse 2-3 servings. Animal mapuloteni ali mankhwala amenewa ndi zofunika kwa amino zidulo onse. Ndi bwino kuti monga mu zakudya nyama zowonda otsika mafuta, monga nkhumba chidale, ng'ombe chidale, mwendo wa nkhosa. Nyama lili mavitamini A, B. Komanso alipo chitsulo. Nsomba wolemera polyunsaturated mafuta zidulo ndi vitamini A. Amathandiza ayeretse thupi ku zimalimbikitsa mafuta ndi mafuta m'thupi madipoziti. Chochitachi kumakhudza opindulitsa pa dongosolo mtima. Mazira - chitsime cha mavitamini A, B, D ndi mchere monga phosphorous, chitsulo, calcium. Komanso, gulu lina ili monga nyemba ndi mtedza. Iwo - gwero la masamba mapuloteni, mafuta wathanzi, vitamini E ndi CHIKWANGWANI.

Kugwirizana, kudziletsa, payekha

M'lifupi lililonse gawo la piramidi akuimira mlingo tsiku la mowa chakudya ndi zowoneka atsimikiza chiŵerengero awo wonse. Tangoonani tchati kumvetsa: masamba, mbewu, zipatso ndi mkaka akapatsidwa kufunika chachikulu; nyama, nsomba, mazira ndi mtedza - sekondale; Mafuta anathandizanso kuchuluka zing'onozing'ono mowa. Ntchito ya piramidi zikuphatikizapo zoletsedwa ndi kumwa zolimbitsa chakudya. Popeza ngakhale zakudya otsika-kalori, kudya lalikulu zedi, kuyambitsa zotsatira zosiyana kuchepetsa thupi. Mfundo mphamvu munthu limati munthu kusiya standardization ndi kupanga zakudya zochokera zaka zanu, jenda kapena zina khalidwe.

Mfundo zolimbitsa thupi

Piramidi MyPyramid chizindikiro ndi munthu chiuli masitepe. Izi si ngozi. chithunzi ichi ndi lalikulu timakumbukira kufunika olimbitsa thupi omwe tikulimbikitsidwa kuchita ola osachepera 1 tsiku lililonse.

Kugwiritsa piramidi chakudya cha ana

Baby zakudya ayenera muli zonse zofunika kukula yake ndi chitukuko cha zakudya. Ndi bwinobwino kupezera ndi kadyedwe. chakudya piramidi n'zosavuta kwambiri kuti menyu ana. Kuti tichite zimenezi, muyenera kuganizira zinthu anakonza zosiyanasiyana zamanja. Sitiyenera kwathunthu amapatula mankhwala otsala zedi yaing'ono, iwo ayenera kupezeka menyu mwana.

Zakudya kwa amayi apakati

Mu thupi akalandire chithandizo mkazi ayenera ziwonjezeke chikuonetseratu mchere, mapuloteni ndi mavitamini. Pangani zakudya lathunthu mayi oyembekezerayo akhoza zochokera American piramidi MyPyramid ndi malangizo onse akuona katswiri.