Ukudla iphiramidi. umsoco Pyramid. Ukudla okunempilo: umsoco mbhoshongo

Kasibili wonke umuntu uyazi ukuthi impilo yabantu, umsebenzi wayo ixhomeke kulokho akudlayo. Okwamanje, abacwaningi abaningi amazwe asethuthukile bakhathazeke ngempela ngenkinga isisindo okweqile. Phela, wayehawukela ngokuvamile iba imbangela sikashukela, isifo sohlangothi kanye yinhliziyo. Ngenxa yocwaningo eyenziwa ongoti bomasikhuphulane ukudla okunempilo yasungulwa. Kamuva esihlokweni siyowuqonda kuyini.

Uhlolojikelele

mbhoshongo Ukudla zibukeke ukumelwa olotshiwe wesakhiwo imithetho yokudla sokuthuthukiswa izazi zokudla. Imikhiqizo ngasesinqeni se isakhiwo, yakha iyunithi eyisisekelo imenyu egcwele abantu. Kodwa izakhi phezu kutuswa ukusebenzisa eziningi limited noma ngaphandle kusukela ekudleni ngokuphelele. Ukudla mbhoshongo amandla liye izazi neyaziwayo emhlabeni wonke kuze kube namuhla ubhekwa izincomo ephumelelayo yokuba i-ukuzinza isisindo.

Kutfutfukiswa ososayensi Harvard

Lokhu mbhoshongo kwamandla athakazelisa ngokukhethekile. Le nguqulo ngqa eshicilelwe wayenomusa isakhiwo, ihlukaniswe eziyizitezi. Ngezinye kwesisekelo salo amanga umzimba nsuku zonke, uketshezi eyanele ivolumu (2 l abesilisa 1.5 kwabesifazane l), kanye nokulawula isisindo. Ngo ngayinye uqimba esilandelayo umkhiqizo iqembu olufanele lithunyelwe.

isithombe kwesakhiwo

Pyramid Amandla, izithombe zazo kukhonjisiwe ngezansi, has okulandelayo ezibukwayo ukusatshalaliswa wemboni:

• isigaba 1st - isizinda. Lomkhakha kuhlanganisiwe ukudla ukudla okunempilo nsuku zonke. Phakathi kwabo kukhona: imikhiqizo lonke okusanhlamvu, bran, okusanhlamvu, isinkwa esivela ufulawa kakolweni, irayisi elinsundu. Futhi lapha labizwa ngokuthi zemifino amafutha ahlukahlukene: omnqumo, canola, sunflower, ummbila, sayinela ukungena, lamantongomane kanye nabanye.
• isigaba 2nd - amajikijolo kanye izithelo. engayitholi ababekuthola nsuku zonke Kunconywa kuyinto 2-3 servings. Kwakukhona nemifino zonke izinhlobo. Basuke Kunconywa ukuba kudle eziningi angenamkhawulo.
• isigaba 3rd - lapha labizwa ngokuthi isitshalo ukudla amaprotheni-aqukethe (kunjalo, ngokukhethekile, okusabhontshisi, amantongomane). isilinganiso sabo ukusetshenziswa - kusuka 1 kuya ku-3 servings ngosuku.
• esigabeni 4 - imikhiqizo yezilwane: loin skinless izinkukhu, inhlanzi, amaqanda. Standard - up 2 servings ngosuku.
• isigaba 5th - imikhiqizo yobisi. Basuke Kunconywa 1 noma 2 servings nsuku zonke.
• isigaba 6 - phezulu ocijile. Lapha yafakwa imikhiqizo imvamisa ezingavamile kakhulu ukusetshenziswa. Lezi zihlanganisa: Inyama ebomvu, ayi, imajarini, ibhotela. On esigabeni esifanayo babe amazambane, isinkwa esenziwe ngofulawa ezimhlophe, irayisi elinendawo amaswidi kanye neziphuzo fizzy.

Ngaphezu kwalokho, uhlelo igxile isidingo ukusetshenziswa esivaliwe utshwala, nge okuthandayo kufanele inikwe newayini elibomvu. Njengoba udokotela ovunyelwe ukuthatha amavithamini namaminerali Izithako. Isimiso esiyisisekelo we-Harvard ukudla mbhoshongo - ukwazisa ngesidingo ukusetshenziswa njalo amaqembu ukudla elise isisekelo sayo. Ayanda nendlela ozibonakalisa ngayo izinto ezingumsuka, kancane kuhle emzimbeni womuntu abakubonisayo. umsoco Pyramid akhiwa Harvard ochwepheshe, isakazeke emhlabeni. Ngaphezu kwalokho, isikhathi eside iye yasetshenziswa njengoba uhlelo okuyisidingo kwesisindo.

Pyramid imikhiqizo ukudla MyPyramid. ukuthuthukiswa kwamakhono American wokwehlisa umzimba

Harvard yokudla okunempilo mbhoshongo ngokuvamile kwavele izinguquko ezihlukahlukene. I version yokugcina MyPyramid, eyanyatheliswa ngo-2007, iye yathuthukiswa yi-US Department of Agriculture, futhi kamuva wamukela isimo uhlelo isimo. American amandla Pyramid kumaqondana ucwaningo lwamuva emkhakheni dietetics. Ngokungafani ezazingaphambi kwayo, layo isimiso lokwehlukaniswa izici yokudla awusekelwe wehlisa indima carbohydrate elula ezilwane, futhi ubonisa kubo kwelinye isikhundla nge yemifino amafutha kanye carbohydrate eziyinkimbinkimbi. Lokhu mbhoshongo ukudla kusekelwe ezimisweni 5:

• Okunhlobonhlobo.
• Proportionality.
• Ukulinganisela.
• Ubuntu.
• Ukuvivinya umzimba.

ukwehluka

Lokhu uthi isimiso ukuthi ngokuphelele yonke imikhiqizo zibaluleke ngokulinganayo umzimba womuntu. uhlelo yesilinganiso kuyinto imikhakha eziyinkimbinkimbi multi anemibala. Kulokhu, ngasinye sihambisane iqembu ethile izakhi ekudleni:

• Orange - okusanhlamvu. Lezi zihlanganisa bran, lonke kakolweni pasta, okusanhlamvu, isinkwa wholemeal, irayisi elinsundu. Ngezinye wokudla samanje uphansi emafutheni. Ziyakwazi unothile ngamavithamini lonke eziyinkimbinkimbi (PP, E, B1, B2), amaminerali (calcium, okusansimbi, i-magnesium, i-phosphorus, i-potassium), amaprotheni yemifino, Imicu yotshani ukudla. Okusanhlamvu kukhona phakathi carbohydrate ayinkimbinkimbi. Izinga watusa imikhiqizo lonke okusanhlamvu ekudleni of 6 izingxenye.
• Green - zonke izinhlobo zemifino. Kuyadingeka ukuba kudle kusukela izingxenye 3 kuya 5 nsuku zonke. Kubalulekile ukuthi omunye wabo kwaba imifino ophuzi, owolintshi noma oluhlaza, ecebile ikakhulu beta-yi-keratin.
• Red - amajikijolo kanye nezithelo. Leli qembu imikhiqizo, efana imifino, umthombo oyinhloko pro-Vitamin A, kanye nezinye organic compounds, amanzi, i-potassium, insimbi, i-folic acid, i-cellulose, organic acid (benzoic, citric, tartronic, salicylic acid, tartaric acid). Izinga Kunconywa imifino ekudleni nsuku zonke - 2-3 servings. Omunye wabo kufanele kube okunevithamini C. oluthandwayo kufanele inikwe imikhiqizo ezingeni eliphansi glycemic.
• Yellow - amafutha. I ewusizo kunazo mayelana nomzimba womuntu kukhona yemifino. Atholakala amantongomane, okusanhlamvu zemifino amafutha, kanye nenhlanzi. Kulokhu ukusetshenziswa ukudla nge ukudla okuqinile okusezingeni eliphezulu okuqukethwe amafutha ayegcwele, ezifana imajarini, ibhotela, ukudla okunoshukela amafutha, kutuswa ukunciphisa. Lokhu ngokuqapha lihlotshaniswa ingozi yesifo senhliziyo.
• Blue umbala - imikhiqizo yobisi (ushizi, ubisi, iyogathi). Ukuba khona izakhi 2-3 servings lokhu ingxenye ekudleni ihlinzeka engayitholi egcwele okunamafutha amaprotheni, wonke eziyinkimbinkimbi amavithamini (B2, B6, B12, A, D, no-E) namaminerali (i-phosphorus, i-calcium, i-magnesium, i-iodine, zinc). Futhi imikhiqizo yobisi abacebile lactobacilli futhi bifidobacteria, kungasiza kulesetayelekile microflora emathunjini.
• umbala Purple - inyama ebomvu, inhlanzi, amaqanda, inyama yenkukhu. Ukuqalwa nsuku zonke 2-3 servings. amaprotheni yezilwane equkethwe kule mikhiqizo unazo zonke ezibalulekile amino acid. Kunconywa ukukufaka ekudleni inyama ebomvu, ongaphakeme e amafutha amaningi, njengokupheka yengulube tenderloin, yenkomo tenderloin, nomlenze iwundlu. Inyama uqukethe amavithamini A, B Libuye yensimbi samanje. Fish amumethe polyunsaturated okunamafutha acid kanye Vitamin A. Asiza ihlanze umzimba kusuka elihlale amafutha ne-cholesterol imali. Lo msebenzi kunomphumela ezuzisayo phezu esimiso senhliziyo nemithambo yegazi. Amaqanda - umthombo amavithamini A, B, D namaminerali ezifana-phosphorus, okusansimbi, i-calcium. Futhi, leli qembu sihlanganisa okunemidumba namantongomane. Bona - umthombo amaprotheni yemifino, amafutha enempilo, vitamin E nefayibha.

Proportionality, ukulinganisela, ubuntu

Ububanzi wemboni mbhoshongo ngamunye limelela inani lansuku zonke ukusetshenziswa ukudla zibukeke ubonisa isilinganiso yabo jikelele. Vele sibheke ishadi ukuqonda: imifino, okusanhlamvu, izithelo kanye nemikhiqizo yobisi inikezwa okubalulekile; inyama, inhlanzi, amaqanda namantongomane - yesibili; Amafutha kunikelwa iphesenti ezincane kunazo zonke ukusetshenziswa. Ukusetshenziswa mbhoshongo kuhlanganisa kuhambisana ngokulinganisela ukudla. Njengoba ngisho ukudla okunama-kilojoule amancane, kudliwa izinto eziningi ezinkulu, kuholele nomphumela ohlukile ukunciphisa isisindo. Isimiso kwamandla ngabanye ubiza indoda ukulahla Standardization nokwenza ukudla esekelwe ubudala bakho, ubulili noma letinye tintfo letiphatselene nemuntfu.

Isimiso lokuzivivinya

uphawu MyPyramid Pyramid uyindoda ukugibela izitebhisi. Lena akuyona ingozi. Lesi sithombe kuyinto khumbula sina ukuthi kubalulekile ukuvivinya umzimba ukuthi Kunconywa ukwenza okungenani ihora elingu-1 nsuku zonke.

Ukusebenzisa ukudla mbhoshongo izingane

Baby Ukudla kufanele ibe yonke adingekayo ukuze ikhule yayo efanele nokuthuthukiswa izakhamzimba. Kuyinto ngokugcwele sikwazi ukunikeza ukudla okunempilo. Iphiramidi yokudla kube lula kakhulu ukwenza imenyu yezingane. Ukuze wenze lokhu, kudingeka agxile izakhi ahlelwe ezihlukahlukene imikhakha. Akufanele ngakususi ngokuphelele imikhiqizo asele izinto eziningi ezincane, kufanele nabo khona imenyu kwengane.

Ukudla kwabesifazane abakhulelwe

Ngo umzimba kokubeletha sowesifazane kumele kunyuke yokuvuma amaminerali, amaphroteni namavithamini. Dala ukudla okuphelele ngenxa owesifazane okhulelweyo kungabuye esekelwe American mbhoshongo MyPyramid nazo zonke izincomo obuka uchwepheshe.