Pyramid Chakudya

Tanthauzo

Piramidi ya chakudya ndi chiwonetsero chazomwe zimayambira pazakudya zathanzi zopangidwa ndi sukulu ya Harvard yazaumoyo motsogozedwa ndi katswiri wazakudya waku America a Walter Villetta.

Zakudya pansi pa piramidi, muyenera kudya pafupipafupi, motsatana zomwe zili pamwamba - kuchotsedwa pazakudya kapena kudya pang'ono.

Chifukwa chake, kusunthira pansi kuchokera ku piramidi yazakudya:

• Pansi pa piramidiyi pali magulu atatu azakudya: ndiwo zamasamba (3-5 mavitamini) ndi zipatso (2-4 servings), mbewu zonse - mkate wamphumphu, mpunga wofiirira, pasitala wochokera ku ufa wonse wa tirigu, chimanga (6-11 servings). Mu gululi, mafuta azamasamba amakhala ndi polyunsaturated fatty acids (azitona, mpendadzuwa, rapeseed, ndi mafuta ena).

  Muyenera kudya zakudya zotere nthawi iliyonse.

• Zakudya zamapuloteni - chomera (mtedza, nyemba, mpendadzuwa, ndi dzungu) ndi nyama - nsomba ndi nsomba, nkhuku (nkhuku, Turkey), mazira.

  Gwiritsani ntchito magawo atatu tsiku lililonse

• Mkaka ndi mkaka, yoghurts, tchizi, etc. Anthu amene lactose tsankho ayenera m'malo mwa mkaka ndi zina zokhala ndi calcium ndi vitamini D3.

  Gwiritsani ntchito magawo atatu tsiku lililonse

• Pamwamba pa piramidi, tili ndi mankhwala, omwe tiyenera kuchepetsa.

  Izi zikuphatikizapo mafuta a nyama omwe amapezeka mu nyama zofiira (nkhumba, ng'ombe) ndi batala, ndi zakudya zomwe zimakhala ndi zomwe zimatchedwa "chakudya chofulumira": zopangidwa ndi ufa woyera (mkate ndi zinthu zophika buledi, pasitala), mpunga, sodas, maswiti. Posachedwapa gulu lomaliza linayamba kuphatikizapo mbatata chifukwa cha kuchuluka kwa wowuma mmenemo.

  Kugwiritsa ntchito mankhwalawa kuyenera kuchepetsedwa kapena, ngati kuli kotheka, kuchotseratu zakudya.

Kodi gawo lanji mu piramidi yazakudya?

Mtengo wambiri, kutengera kuchuluka kwa chakudya chomwe mumatenga patsiku. Mwachitsanzo, ngati ndi 100g, ndiye kuti pazakudya zanu patsikuli payenera kukhala 700 g wa phala, 300g wa ufa wa mkate, pafupifupi 400g wa masamba, 300g zipatso, 150g wa tchizi, mtedza, ndi nyama kapena mazira. Ngati mwadya ochulukirapo potumikira, mutha kuwerengera 200gr, motero, tidzawonjezera kawiri kulemera kwa chakudya chonse chomwe mwadya.