Piramidhi yekudya yemiriwo

Iyi imhando yezano raunogona uye unofanirwa kushandisa nesimba pakuronga kudya kwako. Uyezve, haina chete runyoro rwezvigadzirwa zvinokurudzirwa, asiwo mazano pamusoro pehuwandu hwekushandiswa kwavo, kunyange muchimiro chegadziriro yavo yehurongwa. Chokwadi, zvinofanirwa kurangarirwa kuti vhezheni yayo yechinyakare inotariswa zvakanyanya paavhareji lacto-ovo vegetarian. Asi kana uchida, unogona kuwana sarudzo dzevheji uye mamwe marudzi.

Ivo vese panguva imwechete vakagadzirwa nemasangano akasiyana uye vakawedzeredzwa nekutsanangurwa kwakazara nechinangwa chimwe - kubatsira munhu kupa muviri wake zvinhu zvakafanira zvidiki- uye macroelements muhuwandu hwakaringana uye kudzikisira njodzi yekurwara nezvirwere zvebudiriro. Asi tanga zvinhu zvekutanga.

Chinyakare chikafu chemidziyo piramidhi

Yakagadzirwa mu1998 nekubatana kwekuyedza kwemasayendisiti kubva kuCornell neHarvard University. Zvinozivikanwa kuti vakatora chikafu cheMediterranean sechikonzero nekuda kwekuti vagari vemuMediterranean vanofungidzirwa seumwe wevane hutano pasi. Pamusoro pezano pamusoro pechikafu, iyo piramidhi inofambidzana nezano pamusoro pekudyiwa kwemvura uye kurovedza muviri.

Inoumbwa nemapoka echigadzirwa anotevera:

• … Pamwe pamwe nezvimwe zvinwiwa, zvinofanirwa kuumba hwaro hwechikafu. Panguva imwecheteyo, munhu anofanira kunwa anenge 2 litita emvura pazuva.
• … Yakabikwa kana ichangobikwa ichaita, chinhu chikuru ndechekuti muto wemuriwo unodya kanokwana mazana mana g pazuva, kunyanya muzvidya zvitatu. Iwe unogona kuzvitsiva nemajusi emiriwo.
• … Kune hutano nekugara zvakanaka, haudi pasi pemaseji maviri emichero kana 2 g. Unogona kuzvitsiva nemajusi kana michero yakaomeswa.
• Zviyo uye. Usatorere izvi chikafu, nekuti mukuwedzera kune akaomesesa makabhohaidhiretsi, ane mavitamini, kunyanya B boka, fiber, zvicherwa (iron, zinc, magnesium), uye mapuroteni. Naizvozvo, ivo vanofanirwa kudyiwa kanokwana kaviri - katatu pazuva.
• Mapuroteni. Kune vanodya miriwo, aya ma legumes, zvigadzirwa zvesoya, uye nyama yechisikigo inotsiva (seitan). Izvo zvinodikanwa kuisa ndiro kubva kwavari mukudya kwako zuva rega rega, nekuti muviri unoda 50 - 150 g yeprotein pazuva.
• uye. Mukana wavo mukuru ndewekuti iwo ane akakosha mafuta acids, ayo kazhinji anogona kuwanikwa chete kubva kuhove. Uye zvakare folic acid, vhitamini E, simbi uye zinc, kubva nekushomeka kwevanodyara dzimwe nguva vanotambura. Izvo zvinewo mapuroteni, kunyange zvishoma. Vanogona kudyiwa zvine mwero, 30-60 g pazuva.
• ... Hazvina mhosva iwe unofanira kuvaramba, nokuti ivo vanotora zvakakosha mafuta acids uye mavhitaminzi anonyungudika mafuta A, D, E, K. Chinhu chikuru ndechokusarudza zvigadzirwa zvepanyama uye kazhinji kuzadza ndiro dzaunofarira navo. Maererano nemasayendisiti, anenge 2 - 4 mashupuni emafuta anofanira kudyiwa pazuva.
• … Nekuda kwekuti ivo vanopfumisa muviri necalcium, B mavitamini, kusanganisira iyo chaiyo B12, pamwe neprotein, ivo vanogadzira vanokurudzira zvikuru kuvapinza mukudya kwako, kunyangwe kana zviri zvishoma. Kunyangwe, zvakadaro, inosvika 50 g yechizi inofanirwa kudyiwa pazuva kana kusvika pa250 g yemukaka kana kefir inofanirwa kunwiwa.
• … Pamusoro pe protein, zvine mavitamini A, D uye B12, pamwe ne iron. Kuti uzviwane, zvakakwana kudya kusvika pamazai maviri pasvondo.
• Doro nemasipi. Waini tsvuku, zvinwiwa zvine mafuta uye zvinwiwa zvinounza mafaro, kunyangwe dzimwe nguva zvichikuvadza hutano, zvinotenderwa zvine mwero.

Kunyangwe paine chokwadi chekuti kurovedza muviri uye kufamba muzuva hazvionekwe sekodhi yakazvimiririra, ichiri chikamu chakakosha chehupenyu hwevanhu vasina kudya. Uyezve, nekuda kwekupedzisira, muviri unogamuchira. Naizvozvo, ivo vanofanirwa kupihwa inokwana maminetsi makumi matatu pazuva.

Loma Linda piramidhi

Yakagadzirwa nevasayendisiti kubva kuyunivhesiti yezita rimwe chete muna 1997. Iyi piramidhi inosiyana neyekutanga munzvimbo yemapoka ezvikafu akakurudzirwa. Uye zvakare, iyo yavo, iyo inoshandiswa iyo inosarudzika, inotorwa kunze kweyakajairika mutsetse.

• Inobva pane zvakasiyana-siyana zvezviyo zvigadzirwa, pamwe chete nezviyo, zviyo, nyemba uye soy zvigadzirwa. Kupfumisa muviri wemuriwo nefayibha uye mapuroteni emuriwo, zvichine chinhu chimwe chakakosha chinokanganisa - chimiro chisina kukwana cheamino acid. Asi ichi hachisi chikonzero chekuvhiringidzika, pane kungoda kusanganisa ivo kazhinji mukati mendiro imwechete. Munhu anofanirwa kugamuchira 5 - 12 servings yezviyo uye zviyo pazuva uye 1 - 3 mapeji emarimu. Zvinofadza kuti imwe kushumira kunofungidzirwa kwete chete 50 g ye durum gorosi pasta, asiwo chidimbu chechingwa chezviyo.
• Zvibereko nemiriwo. Hutano, hunonaka uye panguva imwechete yakaderera macalorie, ivo vakasanganiswa muboka rechipiri rakakosha rezvikafu zvakakosha zvevanodya nyama. Uyezve, unogona kuzvidya muhuwandu husina muganho - ingangoita 9 miriwo yemiriwo uye 4 servings yemichero pazuva. Nenzira, kunyangwe chibereko chidiki chinonzi chakashumirwa.
• Nuts uye mbeu. Zvakawanda zvakataurwa pamusoro pezvinhu zvavo zvinobatsira. Pane chinhu chimwe chete chekuwedzera: pamufaro, munhu asingadyi nyama anoda kudya 1 - 2 mawoko pazuva.
• Miriwo yemafuta. Zvinoenderana nemasayendisiti, unogona kurarama usina ivo, asi kana uchinyatsoda, zvakaringana kuvawedzera mumidziyo zvine mwero. Muzuva rimwe chete, huwandu hwemapuni maviri emafuta anofanirwa kupinda mumuviri.
• Zvigadzirwa zvemukaka nemazai. Chimwe "chisarudzo" chekudya, zvisinei, zvichienderana nekutora kwevhitamini complexes uye kuwedzera mumuviri. Kana ivo vasipo, zviri nani kudya nezve 50 g yechizi uye zvimwe zvigadzirwa zvemukaka uye kanenge 1 zai pazuva.
• Sweets. Nekuda kwehuwandu hweshuga yavo, vanofanirwa kudyiwa zvine mwero kana kwete zvachose.

Pamusoro pekurudziro yekudya, vesaenzi vanofunga nezve kudiwa kwekugara uchirovedza muviri, kufamba mushana, kanokwana maminetsi gumi pazuva, uye nehutongi hwakakodzera hwekunwa. Muchiitiko ichi, isu tiri kutaura nezve magirazi masere emvura pazuva.

Vegan Chikafu Pyramidhi

Yakaunzwa mu2010 neUnited States Dietetic Association. Iyi piramidhi inosiyana neshanduro dzakapfuura mukuonekwa kwayo, nekuti inoiswa muchiso chakaparadzana.

Zvinonakidza kuti pazasi payo pachine zviyo nezviyo, izvo panofanira kuve neanenge matanhatu servings pazuva. Nhanho inotevera manzungu, nyemba, uye mapuroteni-akasimbiswa chikafu. Panofanirwa kuve neanosvika mashanu servings pazuva. Miriwo, mbishi kana ichangobikwa, uye majusi emiriwo anofanirwa kuve mana servings pazuva. Zvibereko, kusanganisira majusi emichero, zvakatonyanya kushoma kune vegan - 6 servings pazuva. Musoro wepiramidhi imafuta ane hutano, ayo anogona kushanda semafuta anozivikanwa emiriwo (anosvika maviri mashupuni pazuva).

Rimwe remativi epiramidhi chikafu chine calcium - michero yemichero, maamondi, kabichi, tofu, saka zvakakosha kuve nechokwadi chekuti vanogara vari muchikafu. Uye zvakare tungamira mararamiro ane hutano uye ubhadhare zvakafanira kune kurovedza muviri.

Piramidhi rekudya nyowani

Iyi sarudzo yakagadziriswa neUS department rezvekurima muna Kubvumbi 2005 mukupindura kuwedzera kwedambudziko rekuwedzeredza munyika. Nenzira, vanozvibatanidza nezvakawanda zvekudya, izvo zvinofanirwa kudyiwa zvinoenderana neyakajairwa piramidhi, uye kushomeka kwekuita muviri. Ndokusaka chikamu chayo chizere chiri chiratidzo chemunhu ari kukwira nhanho, izvo zvinomiririra zviitiko izvi zvemuviri. Zvikasadaro, zvese zvakafanana, zvisinei, iwo mapoka ezvigadzirwa anoratidzwa nenzira yemavara ane mavara:

• Orange inomiririra zviyo uye zviyo, zvinosanganisira oatmeal, mupunga, chibage uye zvigadzirwa zvehupfu hwegorosi.
• Green - miriwo, asi kwete chete girini, asi ese marudzi.
• Tsvuku - chero muchero uye majisi achangobva kusvinwa
• Yero - mafuta emuriwo, ayo anogona kuwanikwa kubva kuchisikigo maoiri, hove, nzungu, pamwe neshuga, nezvimwewo.Ichowo chiratidzo chekuti yakatetepa, nekuti zvinoreva chinhu chimwe chete: mwero mukushandisa kwavo.
• Bhuruu - zvigadzirwa zvemukaka. Ivo sosi yecalcium, saka, sekureva kwenyanzvi, haufanirwe kugumira pano.
• Pepuru - nyemba, nzungu, mhodzi, hove uye zvinotsiva nyama (seitan).

Nenzira, iyo yakasarudzika yeiyo piramidhi iri mukugona kwayo kwakawanda. Nekuwedzera nyama kuchikafu kubva pamutsara wepepuru, unogona kuishandisa, zvichiteerana, uye vanodya nyama.

pane epilogue

Kune mamwe misiyano yemapiramidhi echikafu chemidziyo. Kunyangwe kana kwete kuvimba navo pakuronga kudya kwako inyaya yega. Chinhu chikuru ndechekuyeuka kuti vamwe vavo, maererano nenyanzvi dzezvehutano, vari kunetseka maererano nehunyanzvi hwavo.

Uye zvakare, iwo mubvunzo wecalorie zvemukati unoramba wakavhurika. Mushure mezvose, mapiramidhi akadaro anowanzo tarisirwa paavhareji yemidziyo, kune avo vakadzi vane nhumbu, vana kana vatambi, nekuda kwemararamiro avo akasarudzika. Vagadziri vemapiramidhi ivo pachavo vanotaura pamusoro peizvi, vachitarisa pane chokwadi chekuti kana uchisarudza huwandu hwezvikamu, unofanirwa kufunga nezvazvo:

• yako parameter (uremu, kureba);
• zera;
• padanho muviri;
• hutano huzhinji, nezvimwe.

Pakupedzisira, chinhu chekupedzisira inharaunda. Masayendisiti akashanda pakusikwa kwemapiramidhi aya akafunga nezvezvimwe zvezvokudya zvenyika, kunyanya, Asia neMediterranean. Naizvozvo, ivo vainyanya kubatanidza izvo zvigadzirwa, izvo zvinoshandiswa zvakanyanya kumatunhu aya.

Nekudaro, izvi hazvireve zvachose kuti iyo piramidhi yekudya yemuriwo inofanirwa kusiiwa zvachose. Izvo zvine huchenjeri kungosarudza yako yega vhezheni uye kuigadzirisa iwe pachako nemararamiro ako. Izvo zvinokwanisika kuti pakutanga iwe haugone kuita pasina anoona nezvehutano, asi iwe unofanirwa kufunga nezve rubatsiro rwake semupiro kune ramangwana. Chokwadi, mune ramangwana, kuraira kwake kunobatsira kudzivirira kwete chete zvirwere zvebudiriro, asiwo kushomeka kwesimbi uye mamwe matambudziko anosangana nevamwe varimi.