Mukati
tsananguro
Iyo piramidhi yezvokudya chimiro chehurongwa hwemitemo yekudya zvine hutano yakagadzirwa neHarvard chikoro chehutano hweveruzhinji pasi pehutungamiriri hweAmerican wezvehutano Walter Villetta.
Zvekudya pazasi piramidhi, iwe unofanirwa kudya kakawanda sezvinobvira, zvichiteerana zviri kumusoro - zvakabviswa kubva mukudya kana kudyiwa muhuwandu hushoma.
Saka, uchifamba kubva pasi kumusoro kwepiramidhi rekudya:
- Nheyo yepiramidhi ine mapoka matatu ezvokudya: miriwo (3-5 servings) uye michero (2-4 servings), zviyo zvakakwana - chingwa chakazara, mupunga wakasviba, pasita kubva muupfu hwese hwegorosi, zviyo (6-11 servings). Muboka iri, oiri yemiriwo ine polyunsaturated fatty acids (maorivhi, sunflower, rapeseed, uye mamwe maoiri).
Iwe unofanirwa kudya chikafu chakadai pakudya kwese.
- Mapuroteni-ane chikafu - chirimwa (nzungu, nyemba, sunflower, uye manhanga) uye mhuka mavambo - hove uye hove dzegungwa, huku (huku, turkey), mazai.
Shandisa 2-3 servings zuva nezuva
- Mukaka uye zvigadzirwa zvemukaka, yoghurts, chizi, nezvimwewo. Vanhu vane lactose kusashivirira vanofanira kutsiva zvigadzirwa zvemukaka nezvimwe zvine calcium uye vhitamini D3.
Shandisa 2-3 servings zuva nezuva
- Pamusoro pepamusoro pepiramidhi, tine zvigadzirwa, izvo zvatinofanira kuderedza.
Izvi zvinosanganisira mafuta emhuka anowanikwa munyama tsvuku (yenguruve, nyama yemombe) uye bhotela, uye zvokudya zvine huwandu hwakawanda hwezvinonzi "fast carbohydrates": zvigadzirwa zveupfu chena (chingwa uye bheka, pasta), mupunga, sodas, sweets. Munguva pfupi yapfuura muboka rekupedzisira rakatanga kuisa mbatatisi nekuda kwehuwandu hwe starch mairi.
Kushandiswa kwezvigadzirwa izvi kunofanira kuderedzwa kana, kana zvichibvira, kubvisa kubva pakudya.
Ndeupi mugove mupiramidhi rekudya?
Imwe kukosha kwekufungidzira, zvinoenderana neuwandu hwechikafu chaunotora pazuva. Semuenzaniso, kana iri 100g, ipapo mune menyu menyu yezuva rinofanira kuva 700 g yezviyo, 300g yeupfu hwechingwa, inenge 400g yemiriwo, 300g yemichero, 150g yechizi, nzungu, uye nyama kana mazai. Kana zvakawandisa zvawakadya pakushanda, unogona kuverenga mazana maviri, uye nekudaro, isu tinopeta huremu hwechikafu chese chakadyiwa.
