Impilo, impilo, ubuhle, ixesha elide kunye nezinye izinto ezininzi kuxhomekeke kumgangatho wesondlo. Yingakho izazinzulu ziye zavelisa ipiramidi yesondlo esinempilo , eluncedo ekulahlekeni kwesisindo nokukhusela izifo ezahlukahlukeneyo.
Ukutya kwipiramidi yokutya okuchanekileyo ukulahleka kwesisindo
I-pyramid yokutya yokutya okunomdla wokulahleka kwesisindo yaphuhliswa eHarvard ngo-1992. Yipiramidi eyahlula ibe yi-tiers, kwaye le piramidi isekelwe kwisiseko, esibonisa ukuthambisa kwamanzi, ukuzivocavoca nokulawula umzimba.
Amacandelo emipiramidi yokutya okunokulinganisela kunye nokutya okunempilo ihlala kwimveliso. Isiqalo sokuqala esiphezulu sineziqhamo ezipheleleyo (okusanhlamvu, isonka esiqhekezayo, i-pasta, iifuno zemifuno). Iimveliso ezivela kulo mzila kufuneka zitshitshwe imihla ngemihla ngeenkonzo ezi-6-10 (ukukhonza 100 g).
Uluhlu lwesibini - imifuno, izithelo kunye namajikijolo. Ngomhla, i-2 servings of berries kunye neziqhamo kunye ne-4 servings yemifuno (100 g yemifuno, ama-50 g amajikijri okanye izityalo ezincinane) kufuneka zihanjiswe.
Isondlo sesithathu sesondlo sepiramidi ekulahlekeni kwesisindo - ubhontshisi, imbewu kunye neentonga. Zifanele zithengiswe ama-1-3 ama-servings ngosuku (ekhonza 50 g).
Ingxenye yesine yepiramidi yinyama emhlophe, intlanzi kunye namaqanda. Ziyimini yokubeka i-servicing 0-2 (ukukhonza ama-30 amagremu enyama okanye 1 iqanda).
Umyinge wesihlanu yimveliso yobisi. Ngomhla abafuna iimpahla ezi-1-2 (ukukhonza - 200 ml okanye 40 g weeshizi).
I-sausage yesithandathu, iiskese, ibhotela, inyama ebomvu, iitatayi, isonka esimhlophe, ilayisi, i-juice yeziqhamo, njl. Imveliso evela kuloluhlu ingasetyenziswa kwiindawo ezincinci kakhulu kwaye zingabonakali kangangee-1-2 ngeveki. Ngaphandle kwipiramidi yotywala - kufuneka inxiliswe kakhulu ngokwemodare (ngokukhethekileyo - iwayini elibomvu elomileyo), kunye namavithamini, okufuneka kuthatyathwe.
Eminye imigaqo yokutya okunempilo yokulahleka kwesisindo
Ukuba ufuna ukuphilile kwaye ulahlekelwe isisindo, gcina le mithetho elandelayo:
- ukuze umzimba wakho ufumane zonke izinto eziyimfuneko, jonga ukuhlukahluka;
- Yidla iincinci ezincinci (100-200 g), kodwa rhoqo - nganye iiyure eziyi-3-4;
- iimveliso kufuneka zikhethwe ngokuchanekileyo ngomxholo weshukela;
- Ukuba ujongene nokukhetha - isithelo okanye ijusi, khetha isiqhamo esinefiber , ngoko ke, luncedo ngakumbi;
- i-cholesterol-foods substituted substitute for those containing fat fat (ukhilimu omuncu - i-yoghurt yendalo, ubisi bonke obusitshiweyo, inyama yemigqabi, inyama yenkomo yenkukhu, iqanda lonke iiprotheni ezi-2);
- musa ukulibala malunga nolwelo oluneleyo-2 ilitha ngosuku;
- ukukhawulelana neekhalori ezisetyenziswa ngumzimba.