Chikafu chepiramidhi. Pyramid kudya kunovaka. Healthy kudya: kudya piramidhi

Zvachose wose anoziva kuti utano hwevanhu, kwayakaita zvikurukuru kunotsamira chii achidya. Panguva ino, vaongorori vakawanda dzakabudirira dziri zvikuru pamusoro dambudziko yokufutisa. Pashure pezvose, kazhinji inova chinokonzera chirwere cheshuga, sitiroko uye kurwisa mwoyo. Somugumisiro tsvakurudzo kuitwa vanachiremba vane utano chikafu chepiramidhi yakazokudziridzwa. Gare gare munyaya patichanzwisisa chii.

tsananguro

Food Pyramid nemaziso ari mufananidzo schematic pamusoro Kudya mitemo kukura nezvezvokudya. Products mujinga nemamiriro, vanoumba hweBazi kwevanhu zvizere Muterere. Asi zvinhu pamusoro payo inokurudzirwa kuzoshandisa shoma akawanda kana kunze kubva kudya zvachose. Food Pyramid simba kwave kuchizivikanwa nezvezvokudya munyika yose uye kusvikira zuva rino anonzi imwe inonyatsobudirira kurumbidza nokuda normalization kurema.

Development wepaHarvard masayendisiti

Pyramid ichi simba riri kufarira. Pakutanga kubudiswa shanduro yakanga mamiriro mhando, rakakamurwa tiers. At chawo nhema daily muviri, Urume yaunodya vhoriyamu (2 L varume uye 1.5 vakadzi l), uyewo uremu kuzvidzora. In nechimwe inotevera weDanho neboka chigadzirwa akakodzera rave re.

STRUCTURAL mufananidzo

Pyramid Power, mifananidzo zviri pasi apa, ane zvinotevera kutarisana Kuparadzirwa chikamu:

• 1st Danho - chawo. kwemauto Izvi zvaisanganisira zvinodyiwa kuti muviri zuva nezuva. Pakati pazvo pane: yose zviyo zvigadzirwa, bran, bota, chingwa neupfu gorosi, mashava mupunga. Uyewo pano vakanga semhosva siyana miriwo mafuta: omuorivhi canola, sunflower, chibage, soybean, nzungu uye nevamwe.
• 2nd Danho - michero uye zvibereko. varumbidzwa daily yaunodya yavo 2-3 huwandu. Paiva uye miriwo yose siyana. Vari akakurudzira panezvisina risingaperi akawanda.
• 3rd Danho - vakanga Classified pano sezvo mapuroteni tubhokisi chirimwa zvokudya (ndiko, zvikurukuru, bhinzi, nzungu). zvazvingava Avo norukosoro - kubva 1 kusvika 3 huwandu pazuva.
• 4th Danho - mhuka zvigadzirwa: loin skinless yehuku, hove, mazai. Standard - kusvika 2 huwandu pazuva.
• 5th Danho - dheri zvigadzirwa. Vari pachii 1 kana 2 hudyiwe zuva nezuva.
• 6 Danho - pamusoro chepiramidhi. Pano yakaiswa zvigadzirwa pamwe apo neapo kakawanda kushandiswa. Idzi dzinosanganisira: tsvuku nyama, Sausages, margarine, ruomba. Musi iwoyo Danho vaiva mbatatisi, chingwa yaigadzirwa chena furawa, yakanatswa mupunga, zvihwitsi uye fizzy zvinwiwa.

Uyezve, zano rinotarisa kudiwa kwakasara doro, pamwe zvinodiwa zvinofanira kupiwa waini tsvuku. Sezvakarayirwa nachiremba kubvumidzwa kutora vhitamini uye chicherwa zvokuwedzera. Inokosha pamusoro Harvard chikafu piramidhi - kuudza pamusoro kudiwa kugara manwiro mumapoka ezvokudya yaiva chawo. The yepamusorosoro ukuru kuti zvinhu zviri, kashoma rakanaka muviri dzinomirira. Pyramid zvokudya yakataurwa Harvard nyanzvi, kwakapararira munyika. Uyezve, nokuti kwenguva yakareba rave richishandiswa sechinhu chinokosha marongedzero uremu.

Pyramid MyPyramid nezvokudya. Akanatsiridzwa Kugadzirwa American Dietetic

Harvard utano kudya Pyramid kazhinji vakanodzidziswa kuchinja siyana. Kwokupedzisira shanduro MyPyramid, rakabudiswa muna 2007, yakanga yakataurwa US Department of Agriculture, uye zvadaro vakagamuchira mamiriro chirongwa ehurumende. American Pyramid simba kunobva pamusoro azvino tsvakurudzo mumunda dietetics. Kusiyana ayo vamutangira, ayo nheyo kuparadzana pezvokuvamba kudya hakutsigirwi pokuzvidza basa nyore makabhohaidhiretsi uye mafuta mhuka, uye anoratidza navo imwe hondo pamwe miriwo kwemafuta uye makabhohaidhiretsi yakaoma. Izvi zvokudya Pyramid kunobva 5 misimboti:

• Variety.
• Proportionality.
• Nomwero.
• Munhu akazvimiririra.
• basa rinoda.

kusiyana

Pfungwa iyi inoti zvachose vose zvigadzirwa vanoitirwawo inokosha womunhu muviri. Nemaziso zano omei multi-mavara sectors a. Muchiitiko chino, mumwe unoenderana imwe boka zvemamiriro zvokudya:

• Orange - mbeu. Izvi zvinosanganisira bran, gorosi yose Pasta, bota, wholemeal chingwa, mashava mupunga. Parizvino chipiriso yakaderera pane mafuta. Ivo akapfuma mavhitaminzi yose kunzwisisa (PP, E, B1, B2), zvicherwa (calcium, simbi, magnesium, phosphorus, potassium), miriwo mapuroteni, zvokudya fibers. Zviyo vari pakati akaoma makabhohaidhiretsi. Zvavakabvumirana mwero zviyo yose zvigadzirwa mune zvokudya 6 nomugove.
• Green - zvose siyana miriwo. Zvakakodzera uchapedza kubva 3 kusvika 5 migove daily. Zvakakosha kuti mumwe wavo akanga yellow, orenji kana miriwo mitema, kunyanya kupfuma mune Beta-puroteni.
• Red - michero uye zvibereko. Ichi boka zvigadzirwa, kufanana miriwo, chikuru kunobva aifarira-vhitamini A, uye dzimwe Organic yeimwe, mvura, potassium, simbi, folic acid, cellulose, makemikari acids (benzoic, cucumber, tartronic, salicylic acid, tartaric acid). Zvavakabvumirana mwero nemiriwo nezuva kudya - 2-3 huwandu. Mumwe wavo anofanira kuva mukuru vhitamini C. zvinodiwa zvinofanira kupiwa mishonga pamwe yakaderera glycemic chechetere.
• Yellow - kwemafuta. Zvikuru chinobatsira kuti muviri womunhu uri muriwo. Ivo zvinowanika nzungu, mbeu, miriwo mafuta, uyewo mune hove. Panyaya iyi kudyiwa zvekudya vaine zvinhu zvakaoma zviri zvine mafuta, akadai margarine, ruomba, confectionery mafuta, Zvinokurudzirwa kuti kuderedza. Yambiro iyi chokuita mukana zvemwoyo chirwere.
• Blue ruvara - dheri zvigadzirwa (chizi, mukaka, yogati). Kuvapo nezvinhu 2-3 huwandu kuti chidimbu ichi vari kudya inopa yakazara yaunodya kuti mafuta mapuroteni, wose kunzwisisa mavhitamini (B2, B6, B12, A, D, E) uye zvicherwa (phosphorus, calcium, magnesium, ayodhini, zingi). Uyewo dheri zvigadzirwa akapfuma lactobacilli uye bifidobacteria, zvinogona kubatsira normalize ari intestinal microflora.
• Purple ruvara - red nyama, hove, mazai, yehuku. The daily yaunodya ndiyo 2-3 huwandu. Animal mapuroteni zviri zvinhu izvi vane zvose zvinokosha amino acids. Zvinokurudzirwa kuti zvinyorwe zvokudya dzakaonda nyama, risinganyanyi mafuta, akadai nyama yenguruve tenderloin, nyama tenderloin, gumbo gwayana. Meat rine mavhitaminzi A, B. Zviri varipowo simbi. Hove akapfuma polyunsaturated mafuta acids uye vhitamini A. Vanobatsira kunatsa muviri kubva zvine mafuta uye remafuta akawandisa deposits. Basa iri rine zvainoita kumwoyo rinobatsira. Eggs - tsime mavhitamini A, B, D uye zvicherwa zvakadai phosphorus, simbi, karusiyamu. Uyewo, boka iri rinosanganisira bhinzi uye nzungu. Ivo - kunobva miriwo mapuroteni, noutano mafuta, vhitamini E uye faibha.

Proportionality, mwero, munhu akazvimiririra

Jira rimwe nerimwe chikamu chezvinhu chepiramidhi anomirira nhamba zuva zvokudya zvinodyiwa uye nemaziso chinoratidza hwadzo reshiyo. Imboona pachati kunzwisisa: miriwo, zviyo, michero nezvinogadzirwa nomukaka zviri basa chikuru kukosha; nyama, hove, mazai uye nzungu - yechipiri; Kwemafuta akaratidzwazve duku chikamu rinodyiwa. Kushandiswa chepiramidhi zvinosanganisira zvaidiwa kunwa zvine zvokudya. Sezvo kunyange yakaderera-mafuta zvokudya, akadya akawanda, anonamata vanetsane mukuderedza uremu. Nheyo simba nomumwe anodana munhu kusiya Standardization uye kuti zvokudya kwakavakirwa nezera rako, kuti munhui kana oga zvimwe zvinhu.

Pfungwa kurovedza muviri

Pyramid MyPyramid chiratidzo munhu achikwira kukwira masitepisi. Ichi hachisi tsaona. mufananidzo uyu haisi Yeuka kukosha muviri kuti inokurudzirwa kuita zvinenge 1 awa ose zuva.

Uchishandisa chikafu piramidhi vana

Baby Kudya kunofanira ane ose anodiwa kuti ikure zvakakodzera uye kugadzira zvokudya. Zviri zvizere vanokwanisa kupa muviri. zvokudya Pyramid nyore chaizvo kuita vana Muterere. Kuti aite izvi, unofanira kutarisa zvinhu kurongwa nenzira dzakasiyana-siyana sectors. Hatifaniri zvachose hazvibatanidzi zvigadzirwa akasara zviduku zvakawanda, vanofanira kuva varipo pane hwomwana Muterere.

Diet kuvakadzi vane mimba

In muviri pamuviri womukadzi anofanira ngazviwedzerwe kubvuma zvicherwa, mapurotini uye mavhitaminzi. Gadzira zvokudya zvakakwana mukadzi anepamuviri vanogona inobva American piramidhi MyPyramid vose kunenge dzose nyanzvi mucherechedzi.