Piramidi ya zakudya zamasamba

Uwu ndi mtundu wamalingaliro omwe mungathe ndipo muyenera kugwiritsa ntchito mwachangu pokonzekera zakudya zanu. Komanso, liri osati mndandanda wa mankhwala analimbikitsa, komanso malangizo pa pafupipafupi ntchito yawo, ngakhale mu mawonekedwe a dongosolo schematic. Zowona, ziyenera kukumbukiridwa kuti mtundu wake wachikhalidwe umayang'ana kwambiri zamasamba wamba a lacto-ovo. Koma ngati mukufuna, mutha kupeza zosankha zama vegans ndi mitundu ina.

Zonsezi nthawi imodzi zidapangidwa ndi mabungwe osiyanasiyana ndikuwonjezeredwa ndi tanthauzo limodzi - kuthandiza munthu kupatsa thupi lake zofunikira zazikuluzikuluzikulu ndikuchepetsa chiopsezo chokhala ndi matenda achitukuko. Koma zinthu zoyambirira koyamba.

Piramidi yachikhalidwe yamasamba

Idapangidwa mu 1998 ndi mgwirizano wapakati wa asayansi ochokera ku Cornell ndi Harvard University. Amadziwika kuti adadya zakudya zaku Mediterranean ngati maziko chifukwa chakuti nzika za ku Mediterranean zimawerengedwa kuti ndi amodzi mwathanzi kwambiri padziko lapansi. Kuphatikiza pa upangiri wazakudya, piramidi limatsagana ndi upangiri pakudya madzimadzi ndi masewera olimbitsa thupi.

Amakhala ndi magulu awa:

• … Pamodzi ndi zakumwa zozizilitsa kukhosi, ziyenera kukhala maziko azakudya. Nthawi yomweyo, munthu amafunika kumwa madzi okwanira 2 malita patsiku.
• ... Yaiwisi kapena mwatsopano yophika adzachita, chinthu chachikulu ndi chakuti zamasamba amadya osachepera 400 g patsiku, makamaka muzakudya zitatu. Mutha kusintha m'malo awo ndi timadziti ta masamba.
• … Kuti mukhale ndi thanzi labwino, simukuyenera kudya zipatso zosachepera 2 kapena 300 g. Mutha kusintha m'malo awo ndi timadziti kapena zipatso zouma.
• Mbewu ndi. Osapeputsa zakudya izi, chifukwa kuwonjezera pa chakudya chazovuta, ali ndi mavitamini, makamaka B gulu, fiber, mchere (iron, zinc, magnesium), ndi protein. Chifukwa chake, amafunika kudyedwa osachepera 2 - 3 patsiku.
• Mapuloteni. Kwa wamasamba, izi ndi nyemba, zopangira soya, ndi zolowa mmalo mwa nyama zachilengedwe (seitan). Ndikofunikira kuphatikiza zakudya kuchokera kwa iwo muzakudya zanu tsiku lililonse, chifukwa thupi limafunikira 50 - 150 g mapuloteni patsiku.
• ndipo. Ubwino wawo waukulu ndikuti amakhala ndi mafuta ofunikira, omwe nthawi zambiri amapezeka kuchokera ku nsomba. Komanso folic acid, vitamini E, iron ndi zinc, chifukwa chosowa omwe amadyera nthawi zina amavutika. Amakhalanso ndi mapuloteni, ngakhale pang'ono. Zitha kudyedwa pang'ono, 30-60 g patsiku.
• ... Mulimonsemo muyenera kukana iwo, chifukwa iwo ndi gwero la zofunika mafuta zidulo ndi mafuta sungunuka mavitamini A, D, E, K. Chinthu chachikulu ndi kusankha masoka mankhwala ndipo nthawi zambiri kudzaza mumaikonda mbale nawo. Malinga ndi asayansi, pafupifupi 2 - 4 supuni ya mafuta iyenera kudyedwa patsiku.
• … Chifukwa chakuti amalemeretsa thupi ndi calcium, mavitamini B, kuphatikiza B12, komanso mapuloteni, opangawo amalimbikitsa kuti muwagwiritse ntchito pazakudya zanu, ngakhale zitakhala zochepa. Ngakhale, chabwino, mpaka 50 g ya tchizi iyenera kudyedwa patsiku kapena mpaka 250 g ya mkaka kapena kefir iyenera kumwa.
• … Kuphatikiza pa mapuloteni, ali ndi mavitamini A, D ndi B12, komanso ayironi. Kuti muwapeze, ndikwanira kudya mazira awiri pa sabata.
• Mowa ndi maswiti. Vinyo wofiira, zokhwasula-khwasula zamafuta ndi zinthu zomwe zimabweretsa chisangalalo, ngakhale nthawi zina zimawononga thanzi, zimaloledwa pang'ono.

Ngakhale kuti masewera olimbitsa thupi ndikuyenda padzuwa sakuwerengedwa kuti ndi gawo limodzi, akadali gawo lofunikira ladyera zamasamba. Kuphatikiza apo, chifukwa chakumapeto kwake, thupi limalandira. Chifukwa chake, amafunika kupatsidwa mphindi 30 patsiku.

Piramidi ya Loma Linda

Adapangidwa ndi asayansi ochokera ku yunivesite ya dzina lomweli mu 1997. Piramidi iyi ndiyosiyana ndi yapita ija momwe magulu azakudya amalimbikitsira. Kuphatikiza apo, ena mwa iwo, omwe amagwiritsidwa ntchito mosankha, amatengedwa kupitirira mzere wamba.

• Zimachokera kuzinthu zosiyanasiyana zambewu, komanso chimanga, chimanga, nyemba ndi soya. Kulemeretsa thupi la wodya zamasamba ndi fiber ndi mapuloteni a masamba, amakhalabe ndi vuto limodzi - kusakwanira kwa amino acid. Koma ichi si chifukwa cha kukhumudwa, m'malo mwake, kumangofunika kuwaphatikiza nthawi zambiri mkati mwa mbale imodzi. Munthu ayenera kulandira 5 - 12 magawo a chimanga ndi chimanga patsiku ndi 1 - 3 magawo a nyemba. Chochititsa chidwi n'chakuti, kutumikira kumodzi kumaganiziridwa osati 50 g yokha ya pasitala ya durum tirigu, komanso chidutswa cha mkate wathunthu.
• Zipatso ndi ndiwo zamasamba. Wathanzi, wokoma komanso nthawi yomweyo amakhala ndi ma calories ochepa, amaphatikizidwa kukhala gulu lachiwiri lofunikira la zakudya zamasamba. Kuphatikiza apo, mutha kuzidya mopanda malire - pafupifupi masamba 9 azamasamba ndi zipatso 4 patsiku. Mwa njira, ngakhale chipatso chaching'ono chimadziwika kuti chimatumikira.
• Mtedza ndi mbewu. Zambiri zanenedwa pazinthu zawo zopindulitsa. Pali chinthu chimodzi chokha chowonjezera: kuti mukhale achimwemwe, wosadya zamasamba amafunika kudya 1 - 2 pamanja tsiku lililonse.
• Mafuta a masamba. Malinga ndi asayansi, mutha kukhala opanda iwo, koma ngati mukufunadi, ndikwanira kuwawonjezera pazakudya pang'ono. Patsiku limodzi lokha, supuni 2 zamafuta ziyenera kulowa mthupi.
• Zakudya zamkaka ndi mazira. Chinthu chinanso "chosankha" chazakudya, komabe, chimatengera ma vitamini complexes ndi zowonjezera m'thupi. Ngati kulibe, ndi bwino kudya pafupifupi 50 g tchizi ndi zina mkaka ndi dzira 1 pa tsiku.
• Maswiti. Chifukwa chakukhala ndi shuga wambiri, ayenera kudyedwa pang'ono kapena ayi.

Kuphatikiza pa malingaliro pazakudya, asayansi amaganizira zakufunika kochita masewera olimbitsa thupi, kuyenda padzuwa, osachepera mphindi 10 patsiku, komanso kayendedwe kabwino ka zakumwa. Poterepa, tikulankhula za magalasi 8 amadzi tsiku lililonse.

Pyramid Chakudya Chamasamba

Idayambitsidwa mu 2010 ndi United States Dietetic Association. Piramidi iyi ndiyosiyana ndi mitundu yam'mbuyomu pakuwonekera, chifukwa imayikidwa pankhope.

Ndizosangalatsa kuti m'munsi mwake mulibe tirigu ndi tirigu, momwe payenera kukhala magawo 6 patsiku. Gawo lotsatira ndi mtedza, nyemba, ndi zakudya zopangidwa ndi zomanga thupi. Payenera kukhala magawo asanu osachepera patsiku. Masamba, yaiwisi kapena yatsopano, ndi timadziti ta ndiwo zamasamba ziyenera kukhala magawo anayi patsiku. Zipatso, kuphatikiza timadziti ta zipatso, ndizocheperako kwa vegan - 5 servings patsiku. Pamwamba pa piramidiyi pali mafuta athanzi, omwe amatha kukhala ngati mafuta odziwika bwino a masamba (mpaka supuni 4 patsiku).

Mbali imodzi ya piramidi ndi zakudya zokhala ndi calcium - timadziti ta zipatso, maamondi, kabichi, tofu, motero ndikofunikira kuonetsetsa kuti nthawi zonse amadya. Komanso khalani ndi moyo wathanzi komanso musamalire zolimbitsa thupi.

Piramidi yatsopano yazakudya

Njirayi idapangidwa ndi US department of Agriculture mu Epulo 2005 poyankha kukulira kwa vuto la kunenepa kwambiri mdzikolo. Mwa njira, amayiphatikiza ndi chakudya chochuluka, chomwe chiyenera kudyedwa malinga ndi piramidi yachikhalidwe, komanso masewera olimbitsa thupi ochepa. Ichi ndichifukwa chake mawonekedwe ake onse ndi chizindikiro cha munthu amene akukwera masitepe, omwe akuimira zochitika zathupi izi. Kupanda kutero, zonse ndizofanana, komabe, magulu azogulitsa amawonetsedwa ngati mikwingwirima yamitundu:

• Orange imayimira chimanga ndi chimanga, kuphatikizapo oatmeal, mpunga, chimanga ndi mankhwala a ufa wa tirigu.
• Green - masamba, koma osati wobiriwira okha, koma mitundu yonse.
• Ofiira - zipatso zilizonse komanso timadziti tomwe tatsopano tofinyidwa
• Yellow - masamba mafuta, amene angapezeke kwa mafuta achilengedwe, nsomba, mtedza, komanso shuga, etc. Ndi wophiphiritsira kuti m'malo yopapatiza, chifukwa zikutanthauza chinthu chimodzi chokha: kudziletsa mu ntchito.
• Blue - mkaka mkaka. Ndiwo gwero la calcium, choncho, malinga ndi akatswiri, musadzichepetse nokha.
• Pepo - nyemba, mtedza, mbewu, nsomba ndi nyama m'malo (seitan).

Mwa njira, wapadera wa piramidi uyu wagona pakusunthika kwake. Powonjezera nyama pachakudya chofiirira, mutha kuyigwiritsa ntchito, motsatana, ndi omwe amadya nyama.

m'malo epilogue

Pali kusiyanasiyana kwina kwa mapiramidi azakudya zamasamba. Kudalira kapena kusadalira iwo mukamakonza zakudya zanu ndi nkhani yanu. Chinthu chachikulu ndichokumbukira kuti ena mwa iwo, malinga ndi akatswiri azakudya, ndi okayikitsa chifukwa chothandiza kwawo.

Kuphatikiza apo, funso lazinthu zama calori limakhala lotseguka. Kupatula apo, ma piramidi otere nthawi zambiri amayang'ana kwambiri kwa osadya nyama, omwe amayi apakati, ana kapena othamanga, chifukwa cha moyo wawo wapadera, sagwira ntchito. Okonza mapiramidi enieni amalankhula za izi, poganizira kuti posankha kuchuluka kwa magawo, muyenera kuganizira:

• magawo anu (kulemera, kutalika);
• zaka;
• mulingo wa zolimbitsa thupi;
• thanzi labwino, ndi zina zambiri.

Pomaliza, chinthu chomaliza ndi dera. Asayansi omwe adagwira ntchito popanga mapiramidiwa adaganizira za zakudya zina zamtundu, makamaka Asia ndi Mediterranean. Chifukwa chake, adaphatikizanso zinthuzo, zomwe zimagwiritsidwa ntchito kwambiri kumadera awa.

Komabe, izi sizikutanthauza kuti piramidi ya zakudya zamasamba iyenera kusiyidwa kotheratu. Ndikwanzeru kungosankha mtundu wanu ndikusintha kuti ugwirizane ndi moyo wanu. Ndizotheka kuti poyamba simungathe kukhala wopanda wazakudya, koma muyenera kuganizira thandizo lake ngati chothandizira mtsogolo. Zowonadi, mtsogolomo, upangiri wake ungathandize kupewa matenda a chitukuko chabe, komanso kuperewera kwachitsulo ndi mavuto ena omwe amadya nyama nthawi zina amakumana nawo.