Ipiramidi yokutya. Iipiramidi yesondlo esifanelekileyo. Ukutya okunempilo: iPiramidi yokutya

Ngokuqinisekileyo wonk 'ubani uyazi ukuba impilo yoluntu, umsebenzi wayo ngokuxhomekeke kwizinto ezityayo. Okwangoku, ezininzi izazinzulu zamazwe aphuhlisiwe kakhulu zixhalabele kakhulu ngengxaki yokugqithisa. Emva koko, ngokuqhelekileyo uyabangela isifo sikashukela, ukuhlaselwa kwesifo nesifo senhliziyo. Ngenxa yeziphumo zeengcali eziqhutywe phambili zenze iipiramidi zesondlo esinempilo. Ukuqhubela phambili kwinqaku siya kuqonda ukuba yintoni.

Ulwazi jikelele

Iipiramidi zokutya zibonakalisa ukubonakaliswa kwesimiso seendlela zokutya phantsi kokuphuhliswa kwabafundi bezondlo. Iimveliso ezibekwe kwisiseko sesakhiwo siqhagamshelwano oluphambili lwemenyu epheleleyo yomntu. Kodwa izinto eziphezulu zazo zinconywa ukuba zisetyenziswe ngokulinganiselwe okanye zingabandakanywa ekudleni kuzo zonke. Ukutya kwipiramidi isondlo kuye kwaqatshelwa ngabaxhasi bezondlo kwihlabathi jikelele kwaye isabonwa njengenye yeengcebiso eziphambili zokumisela isisindo.

Ukuphuhliswa kweengcali zeHarvard

Le piramidi yokutya inomdla okhethekileyo. Iprogram yokuqala yokushicilelwa yayinefom yesakhiwo esahlukileyo sabahlula. Kwisiseko sawo sibeka umthwalo wemihla ngemihla, umthamo wokungenisa amanzi (ukusuka kwiilitha ezingama-2 zamadoda kunye no-1.5 ilitha kubasetyhini), kunye nokulawulwa komzimba. Kwiqela ngalinye elilandelayo iqela lomkhiqizo ochaphazelekayo lafakwa.

U mfa nekiso

I-pyramid yokutya, echazwe ngezantsi, inokubelwa okubonakalayo kwamacandelo:

• Isigaba sokuqala sisiseko. Eli candelo libandakanya iimveliso eziphambili zokutya okunempilo ngamnye ngosuku. Phakathi kwazo: i-grains epheleleyo, i-bran, i-cereals, isinkwa esivela kumgubo ococekileyo, irayisi ebomvu. Kwakhona kwakukho ii-oyile ezahlukahlukeneyo zemifuno: umnquma, uphawule, i-sunflower, i-corn, soy, i-peanut nabanye.
• Isigaba sesibini amajikijolo kunye neziqhamo. I-dose yabo yemihla ngemihla yayinconywa ngama-2-3 servings. Kwakhona kukho zonke iintlobo zemifuno. Baye banconywa ukuba badle ubuninzi obungenamkhawulo.
• Isigaba sesithathu - apha sahlulwa njengeemveliso zeprothiyini ezine-protein (oku, ngokukodwa, iiembotyi, iinantongomane). Isilinganiso sokusetyenziswa kwabo sisuka kwi-1 ukuya kwe-3 ngeminikelo ngosuku.
• Isigaba sesine-iimveliso zezilwanyana ezivela kwimvelaphi yezilwanyana: ukuhamba kweentaka ngaphandle kwesikhumba, intlanzi, amaqanda. I-Norm - ukuya kuma-2 kwi-servings ngosuku.
• Isigaba sesi-5 yimveliso yobisi. Ziye zacetyiswa ukuba zi-1 okanye ii-servings zemihla ngemihla.
• Isinyathelo sesithandathu siphezulu kwipiramidi. Nayi imveliso ebekwe apha ngexesha eliqhelekileyo lokusetyenziswa. Baye bathunyelwa kuyo: iintlobo ezibomvu zenyama, i-sausages, igargarine, ibhotela. Kule nqanaba, kwakukho iitapile, isonka somgubo omhlophe, irayisi ehlutshiwe, iipesele, iziphuzo ze-carbonate.

Ukongezelela, isicwangciso sagxininisa imfuneko yokunqanda utywala, ngelixa ukhetho lufanele lunikezwe kwiwayini elibomvu. Kwakhona, njengoko kuchazwe ngugqirha, kwavunyelwa ukuthatha i-vitamin and mineral complexes. Umgaqo ophambili weParamidi yokutya iHarvard kukunika ingxelo yokufuna ukusetyenziswa rhoqo kweqela lemveliso yokutya esekweni sayo. Okuphakamileyo kwinqanaba elibhekiselele kulo, ixabiso elincinci kumzimba womntu. Iipiramidi zesondlo esifanelekileyo, eziphuhliswe yiengcali zeHarvard, sele zixhaphake kwihlabathi. Ngaphezu koko, ngaphezu kwexesha elide lalisetyenziselwa njengenkqubo eyisiseko yokulahlekelwa isisindo.

IPiramidi yokutya MyPyramid. Ukuphuhliswa okuphuculweyo kwe-American nutritionists

I-pyramid yokutya impilo yaseHarvard idla ngokutshintshwa ngokubanzi. Inguqu yokugqibela ye-MyPyramid, eyapapashwa ngo-2007, yaveliswa yiSebe lezoLimo lase-United States kwaye yafumana imeko yenkqubo yelizwe. I-pyramid yokutya yaseMelika isekelwe kuphando lwangoku kwintsimi ye-dietetics. Ngokungafani nabaphambili, imigaqo yayo yokuhlukanisa izinto zokutya ayakhiwanga ekunciphiseni indima ye-carbohydrates elula kunye neentlobo zezilwanyana, kodwa iwathatha kwinqanaba elifanayo kunye nemifuno yemifuno kunye ne-carbohydrate enzima. Le piramidi yokutya isekelwe kumgaqo-siseko o-5:

• Ezahlukahlukeneyo.
• Ukulinganisela.
• Ukumodareyitha.
• Ubuntu.
• Umsebenzi wezobugcisa.

Ezahlukahlukeneyo

Lo mgaqo uthi yonke imveliso ibaluleke kakhulu kumzimba womntu. Ukubukeka kweso sikimu yinkimbinkimbi yamacandelo amaninzi. Kule meko, ngalinye lihambelana neqela elithile lezinto ezilandelayo:

• Umbala we-Orange ngumtya. Ezi zibandakanya i-bran, umgubo wengqolowa, ingqolowa, isonka esiqhekezayo, irayisi ebomvu. Kukho ambalwa amafutha kwizilimo. Zityebi kwiinkithamini ezipheleleyo (PP, E, B1, B2), amaminerali (i-calcium, isinyithi, i-magnesium, i-phosphorus, i-potassium), iiprotheni zemifuno, i -fiber diet. Iingqolowa ziphakathi kwee-carbohydrate eziyinkimbinkimbi. Umgangatho ophakanyisiweyo wee- grains ezipheleleyo ekudleni kwansuku zonke zi-6 servings.
• Oluhlaza yizo zonke iintlobo zemifuno. Kubalulekile ukugqiba ukususela kwi-3 ukuya kwi-5 yemihla ngemihla. Kubalulekile ukuba enye iqulethe i-yellow, orange okanye imifuno eluhlaza, ngakumbi ezo zityebi kwi-beta-keratin.
• Umbala obomvu - amajikijolo, iziqhamo. Imveliso yale qela, kunye nemifuno, iyona nto iphambili ye-provitamin A kunye nezinye izinto eziphilayo, amanzi, i-potassium, isinyithi, i-folic acid, i-cellulose, i- acids (i-benzoic, i- citric, i-tartronic, i-salicylic, iwayini). Isiqhelo esicetywayo sesithelo kwisondlo sokutya imihla ngemihla ngu-2-3 servings. Omnye wabo kufuneka abe phezulu kwi-vitamin C. Ukukhethwa kufuneka kunikelwe kwimveliso enezinga elincinci le-glycemic.
• Umbala ophuzi - amafutha. Eyona nto iluncedo kumzimba womntu izityalo. Zifumaneka kumantongomane, imbewu, ioli kunye neentlanzi. Kule meko, ukusetyenziswa kokutya okunomxholo ophezulu weempahla ezizalisiweyo ezizalisiweyo, ezifana neargarine, ibhotela, i-fatry confectionery, kukhuthazwa ukuba kuncitshiswe. Ukulumkisa okunjalo kuhambelana nomngcipheko wesifo senhliziyo.
• Umbala obomvu - iimveliso zobisi (ushizi, ubisi, yogurt). Ubukho be-2-3 servings yeempawu zeli candelo kwicandelo lokutya liqinisekisa ukusetyenziswa kweeprotheni ezinamafutha aphezulu emzimbeni, isisombululo esininzi seemfuneko zamavithamini (B2, B6, B12, A, D, E) kunye neemaminera (i-phosphorus, i-calcium, i-magnesium, iodine, i-zinc). Kwakhona, iimveliso zobisi ezimuncu zicebile kwi-lacto- kunye ne-bifidobacteria, enceda ukulungelelanisa i-microflora yamathumbu.
• Umbala omhlophe - inyama ebomvu, intlanzi, amaqanda, iinkukhu. Ukutya kwansuku zonke yi-2-3 servings. Iiprotheni zezilwanyana eziqulethwe kule mveliso zizo zonke ii-amino acid ezifunekayo. Kunconywa ukuquka ukutya okunamafutha kunye nomxholo weoli ophantsi ekudleni, umzekelo, i-piggy tenderloin, i-fillet yenkomo, umlenze wegusha. Inyama iqukethe iivithamini zeqela A, B. Iqulethe nesinyithi. Intlanzi inomxholo ophezulu we-polyunsaturated fatty acids kunye ne-vitamin A. Baya kunceda ukucoca umzimba wamafutha apheleleyo kunye ne-cholesterol. Oku kunomphumo onenzuzo kumsebenzi we-cardiovascular system. Amaqanda - igumbi lokugcina iivithamini zeqela A, B, D kunye nezimbiwa ezifana ne-phosphorus, isinyithi, i-calcium. Kwakhona kweli qela iigrafu kunye namantongomane. Ziyimithombo yamaprotheni emifuno, amafutha enempilo, i-vitamin E kunye ne-fiber fiber.

Ukulinganisela, ukumodareyitha, ubuntu

Ububanzi becandelo ngalinye lepiramidi lubonisa izinga lokusetyenziswa kweemveliso zemihla ngemihla kwaye kubonakala kubonakalisa umlinganiselo wabo jikelele. Kwanele ukujonga umzobo ukuqonda: imifuno, okusanhlamvu, iziqhamo kunye nemveliso yobisi zinikezelwa phambili; Inyama, intlanzi, amaqanda kunye namantongomane - okwesibini; Amafutha anikwa ipesenti encinci yokusetyenziswa. Ukusetyenziswa kwepiramidi kuthetha ukugcinwa kokutya okulinganayo. Ukususela nangona ukutya okuphantsi kweekhalori, kudliwa ngobuninzi, kuya kubangela umphumo ochaseneyo ekunciphiseni ubunzima. Umgaqo wokondliwa komntu ngamnye ukhuthaza abantu ukuba bayeke ukuma kunye nokwenza ukutya, becingisise ubudala babo, isini kunye nezinye iimpawu zabo.

Umgaqo wokusebenza ngokomzimba

Isimboli sepiramidi i-MyPyramid yindoda ekhuphuka kwizitepsi. Oku akunjalo ngengozi. Lo mfanekiso usebenza njengesikhumbuzo sokubaluleka okubaluleke kakhulu kokuzilolonga umzimba, ezicetyiswayo ukuba zenzelwe ubuncinane iyure nganye ngosuku.

Ukusebenzisa ipiramidi yokutya yabantwana

Ukutya komntwana kufuneka kuqulethe zonke izondlo eziyimfuneko ekukhuleni kunye nophuhliso olupheleleyo. Oku kuya kuqinisekisa ngokupheleleyo ukutya okunempilo. I-pyramid yokutya yenza kube lula ukwenza imenyu yabantwana. Ukwenza oku, udinga ukugxila kwizinto ezisemacandelo amaninzi. Kule meko, ungabandakanyi ngokupheleleyo imveliso eseleyo, kwisixa esincinci kufuneka sibe khona kwimenyu yomntwana.

Ukutya abafazi abakhulelweyo

Ngethuba lokubeleka, umzimba wesetyhini udinga ukunyuswa kweeminerali, iiprotheni kunye namavithamini. I-ration epheleleyo yabasetyhini abakhulelweyo nayo ingenziwa ngesiseko sePiramidi yaseMelika i-MyPyramid, ingqalelo zonke iingcebiso zengcali.