Iphiramidi yokutya - isiseko okunesondlo yonke imihla

Food Pyramid - olu hlobo sikim yokutya okunempilo. It saphuhliswa yi-School of Public Health eHarvard. Le zokudla ecetywayo American, iphiramidi yokutya sele ifumene imvume evela iingcali ze-Institute of the Russian Federation ngamandla. Ukuba usebenzisa i scheme ecetywayo, umzimba wakho uya kufumana onke amacandelo afunekayo kuyo, iivithamini, ifayibha uyadinga asidi evela ukutya nocinywa, uya kukuphepha lwetshiphu emsebenzi-osidingayo pro UCT kwaye uya kufumana ubunzima kwemfuneko.

Yintoni na Iphiramidi yokutya?

Ngokwalo, yinto unxantathu isosceles, lwahlulwe lwaba kumanqanaba ezine iilayini ezithe tye. Ubude malunga ngamanqanaba afanayo ephiramidi. Okuya kusiba inqanaba, kokukhona iimveliso eli qela kufuneka abe edesikeni yakho. Kwelinye icala, phakathi kwenqanaba eliphezulu abo ukutya adle kancinci kangangoko.

1 Umgangatho (kwisiseko iphiramidi). Nazi okuziinkozo ukolo - rye isonka, ipasta, irayisi Brown kunye nezinye okuziinkozo (buckwheat, ihabile, umbona, irhasi). Inani servings ngosuku - ukususela nge-6 ukuya 11. Products eli qela kufuneka ibe sisiseko otya ngayo, ukuba abe zizityebi fibre kunye yemifuno unike umzimba amandla onga. Isonka ngomgubo ecokisiweyo akasayi kufakwa kweli qela, ukuba ibekwe emgangathweni ephezulu yephiramidi, kunye iiswiti kunye namafutha. Ekuqaleni kweli qela ziquka iitapile, ngoku isiwe kwinyathelo phezulu isiqulatho ophezulu wesitatshi, nto leyo eyandisa ubunzima.

kumgangatho wesi-2. Lohlulwe phakathi iziqhamo kunye nemifuno. Usuku adle 2-4 servings iziqhamo kunye 3-5 servings zemifuno. Quka kwisidlo sakho ngemihla ezahlukeneyo iziqhamo kunye nemifuno, ngokukhethekayo imibala eyahlukileyo. menu sakho kufuneka sibe iziqhamo langoku, otyheli, obomvu, omthubi kunye nemibala eluhlaza. Ukutya Frozen buyisela okutsha, xa bathe ivuthwa kakuhle. Endaweni servings zeziqhamo nemifuno, ungasebenzisa kwezicelo zabo - incindi iziqhamo zendalo kunye neziqhamo eyomileyo.

3 floor. Ezi ziquka kutya protein (inyama, amandongomane, intlanzi, iimbewu, amaqanda, kunye imidumba). Kufuneka khona imali servings 2-3 ngosuku. Kwinqanaba elifanayo kwaye iimveliso zobisi (itshizi, itshizi, iyogathi, kefir), imali ngemihla abawacebisayo servings - 2-3. Kufuneka ukhethe inyama ibhityile, iinkukhu ngaphandle ulusu, intlanzi elwandle (kufuneka zibandakanywe ekutyeni izihlandlo eziliqela ngeveki). Kodwa industrial ngu-iimveliso, ayi, yehagu kufuneka ibe kuphela.

floor 4th. Ezi ziquka amafutha (ibhotolo kunye ne-oli yemifuno), iilekese, confectionery, iziselo ezibandayo kunye dessert. Bona ngokwazi eziphezu, inani labo kufuneka kuncitshiswe kwi menu. Eziphilayo ayikwazi phelisa nokutya okunamafutha, ukuba kuyimfuneko ukuba ukuhamba reactions kwemichiza kunye Yindibanisela iivithamini. Kuqala kufuneka inikwe oyile yendalo zemifuno - kumnquma, umbona, linseed, nojongilanga.

Food Guide nePiramidi njengepesenti ngolu hlobo lulandelayo: eziveliswa kumgangatho wokuqala - 40% yokudla ngemihla, okwesibini - 35%, kumgangatho wesithathu - 20%, kwaye umgangatho wesine - 5%.

Yintoni na ukutya oluchanekileyo usuku ngalunye? Oku servings ezininzi ukutya ukusuka kwinqanaba elisezantsi 5 servings imifuno kunye neziqhamo, 2-3 servings zemveliso protini-equlethe.

Yintoni a bakhonza?

Le yunithi umgangatho, ubukhulu apho esikhethwe ngamnye, ngokuxhomekeke kwiimfuno ngamandla umntu. Ukuba ngokundinceda ukuthatha 100 grams, kwi menu yakho kufuneka ibe iimveliso ezikhoyo kule ratio ilandelayo: 700 grams zeesiriyeli 300 iigram yesonka, 400 grams imifuno 300 iigram iziqhamo, 150 grams inyama, intlanzi, itshizi, amaqanda 2-3. Ukuba uthathe inxalenye 70 grams, isixa imveliso kunciphisa ngokufanelekileyo.

Ukuba ufuna ukunciphisa ubunzima bakho, iphiramidi ukutya ungumzekelo obalaseleyo yokutya elungeleleneyo, ubukhulu ingxenye kuphela kufuneka incitshiswe. Kwaye abantu ababandakanyekayo msebenzi onzima, inani iimveliso kufuneka kwandiswe, umzekelo, xa isahlulo enye Nongawuthabathiyo 100 grams ne-200.

Ukuba ufuna wandise ubomi babo ugcine impilo kuse ebudaleni, kufuneka athathe ingqalelo imigaqo yokutya okunempilo, ukuze kuloo ezityiwa iindidi zokutya ezivela onke amanqanaba iphiramidi. Ngumba obalulekileyo kunceda ukwenza ubomi, ngumsebenzi ngokulinganisela, nokusela amanzi ngokwaneleyo - iiglasi-8 ngosuku umntu avareji.