Food Pyramid - hwaro muviri wakanaka zuva nezuva

Food Pyramid - ichi mhando vanoronga utano nokudya. Rakanga yakataurwa School of Public Health paHarvard. The nezvezvokudya aronga American, zvokudya Pyramid akagamuchira mvumo kubva nyanzvi pakati Institute of Russian Federation simba. Kana ukashandisa aronga zano, muviri wako achawana ose anodiwa kuurongwa payo, mavhitaminzi, nokusanzwira mafuta acids kubva chikafu umene, iwe uchava kudzivisa mukuru-mafuta aifarira ucts uye uchawana yokufutisa.

Chii chikafu piramidhi?

Schematically, icho chinhu isosceles Triangle, iyo rakakamurwa zvina nhanho nokuda chinjikira mitsetse. Urefu anenge chete kwevari chepiramidhi. Rezasi padanho, zvikuru zvibereko boka ichi padhesiki rako. Ukuwo, munyika yokumusoro weDanho ndivo zvokudya adye sezvo shoma sezvinobvira.

1 paburiro (mujinga chepiramidhi). Heano zviyo rose tsanga - rye chingwa, Pasta, mashava mupunga nezvimwe bota (Buckwheat, oats, chibage, bhari). Huwandu pazuva - kubva 6 kusvika 11. Products yeboka iri kunofanira kuva hwaro zvaunodya, vakapfuma mune Mishonga nokusanzwira miriwo kupa muviri pamwe simba kuti ndimbokuregai. Chingwa kubva vakanatswa furawa haina zvaisanganisira muboka iri, riri pamusoro pasi chepiramidhi, pamwe zvihwitsi uye mafuta. Kwekutanga muboka iri zvinosanganisira mbatatisi, zviri ikozvino vakatamira pamusoro danho mukuru zviri starch, iyo inowedzera uremu.

2nd paburiro. It rakakamurwa pakati michero uye miriwo. Zuva adye 2-4 huwandu michero uye 3-5 huwandu nemiriwo. Nyorawo yenyu zuva zvokudya zvakasiyana-siyana michero nemiriwo, kunyanya mune mavara akasiyana. Muterere Your zvinofanira kuvapo zvibereko, orenji, mutsvuku, yellow uye mitema mavara. Frozen zvokudya zvinogona kutsiva itsva, kana vari zvakanaka zvabikwa. Panzvimbo huwandu michero uye miriwo, unogona kushandisa Sevamiririri dzavo - dzinongoitika muchero facial uye michero yakaomeswa.

3 paburiro. Izvi zvinosanganisira mapuroteni zvokudya (nyama, nzungu, hove, mbeu, mazai, uye bhinzi). Vanofanira kuva ikoko uwandu 2-3 huwandu pazuva. Pazuva iroro vaenzane uye vari dheri zvigadzirwa (chizi, chizi, yoghurt, kefir), zvavakabvumirana daily uwandu huwandu - 2-3. Unofanira kusarudza dzakaonda nyama, shiri pasina ganda, gungwa hove (zvinofanira kuverengerwa mukati Zvokudya kanoverengeka pavhiki). Asi maindasitiri ne-zvigadzirwa, Sausages, bhekoni inofanira kuva shoma.

4th paburiro. Izvi zvinosanganisira mafuta (ruomba mafuta miriwo), zvihwitsi, confectionery, zvinwiwa uye zvokuseredzera. Ivo vachiziva vari kumusoro, nhamba yavo inofanira kushoma munyika Muterere. Nhengo haagoni rokugovera pamwe mafuta zvokudya, ivo zvakakodzera kuti aibuda nokukanganisika siyana uye kwetunhu mavhitaminzi. Sarudzo dzinofanira kupiwa dzinongoitika muriwo mafuta - muorivhi, chibage, linseed, sunflower.

Food Guide Pyramid kuva chikamu sezvinotevera: zvibereko pasi rokutanga - 40% of nezuva zvokudya, wechipiri - 35%, uriri wechitatu - 20%, uye pasi chechina - 5%.

Chii chikafu yakarurama rimwe zuva? Izvi huwandu akawanda zvokudya apasi chechetere 5 huwandu nemiriwo nemichero, 2-3 huwandu mapuroteni tubhokisi zvigadzirwa.

Chii chinonzi kushumira?

Ichi mureza Unit, kukura iro anosarudzwa nomumwe, zvichienderana nesimba zvinodiwa munhu. Kana kuti kubatsira kutora 100 magiramu, mu Muterere yako inofanira kuvapo zvigadzirwa zvinotevera reshiyo: 700 magiramu bota uye 300 magiramu chingwa, 400 magiramu nemiriwo uye 300 magiramu yemichero, 150 magiramu dzenyama, hove, chizi, 2-3 mazai. Kana ukatora chikamu 70 magiramu, uwandu chigadzirwa kunoderedza maererano.

Kana uchida kuderedza uremu hwako, zvokudya piramidhi ndiyo rakaisvonaka muenzaniso ane zvokudya zvinovaka muviri, asi mugove saizi anofanira kuderedzwa. Uye nokuti vanhu vanobatanidzwa rinonetesa remaoko, nhamba zvigadzirwa zvinofanira hwakawedzera Somuenzaniso, mune mumwe mugove haatori 100 magiramu uye 200.

Kana uchida kuwedzera upenyu hwavo uye nokuponesa utano mukukwegura, vanofanira kufunga mazano ane muviri, kuti zvinyorwe zvokudya zvakasiyana siyana zvokudya kubva zvose kwevari chepiramidhi. Chinhu chinokosha chinobatsira kuti kurebesa upenyu, ane mwero kurovedza muviri, uye kunwa mvura yakakwana - 8 magirazi zuva avhareji munhu.