Okubizwa ngokuba yi-Food Pyramid kwakucingwa kwaye yaphuhliswa ngemizamo yeSebe lezoLimo kunye neSebe lezeMpilo lase-United States. Iingcali ezibandakanyekayo ekudalweni kwePhiramidi, zibekwe njengenjongo yazo yokwenza uhlobo lwezinto ezibonakalayo wonke umntu angayisebenzisa ukuzisa isiseko esinempilo phantsi kokutya kwabo. Iipiramidi zokutya okanye, ngamanye amagama, ipiramidi yokutya, isisombululo esinokuguquguqukayo esibalulekileyo kwisondlo esifanelekileyo, esinokusekelwe kubo bonke abantu abanempilo abaneminyaka emibili nangaphezulu. I-pyramid yokutya iquka onke amaqela amakhulu okutya, ngelixa ibonisa ukuba kufuneka kusetyenziswe ukuba kusetyenziswe kangakanani imihla ngemihla. Nangona kunjalo, abaninzi abantwana badinga iikhalori ezingaphantsi kunokuba kuboniswe kwiPiramidi yeSondlo.
Iqela 1. Utya
Ngokutsho kwePiramidi yeSondlo, ama-6-11 ama-servings of corn should be present daily in our diet. Ngokwesahlulo esinye kulo mzekelo, esinye isonka sesonka okanye isigamu sekhobe yetiyi esetyenzisiweyo. Le mveliso yindawo enamandla yamandla, ngokungafunekiyo amafutha, kwaye iqulethe ipesenti ephezulu yemibhobho yemvelo. Ukukhetha irayisi, i-pasta, isonka kunye ne-cereal ngokubanzi. Eli qela leemveliso liyisiseko sePiramidi yokutya.
Iqela 2. Imifuno
Njengoko iPiramidi ibonisa ukuba, ngokutya okunempilo simele sibe ne-3-5 yokutya kwemifuno (i-fresh fresh) yonke imihla. Esinye isahlulo singathathwa njengekomityi epheleleyo yemifuno eluhlaza, okanye isiqingatha indebe yetiyi ebilisiwe. Imifuno yimithombo yemvelo yamavithamini nezitye, ezibaluleke kakhulu kwimpilo yethu. Ukukhetha iinqatyambo, ingqolowa, iimbotyi eziluhlaza kunye neepasisi ezintsha.
Iqela 3. Izityalo
Njengoko iPramidi yokutya ithi, ukuba sisondlo esifanelekileyo umzimba wethu udinga ukunika izibonelelo ezi-2-4 zeziqhamo ngosuku. Omnye ukhonza uthetha izithelo ezintsha, isiqingatha sekityi yeti ye-compote okanye isivuno sesithelo. Iintlobo - kunye nemifuno - zibhekwa njengezona ndawo zendalo zendalo zetithamini nezitye. Nika okukhethayo kumaapulo, amabhanana, ii-oranges kunye namapheya.
Iqela 4. Iimveliso zobisi
Ngokuhambelana nePhiramidi, ukutya okunengqiqo kufuna ukubona kwitheyibhile yethu imihla ngemihla okanye kwiimveliso ezintathu zobisi. Omnye osebenza kule ngxaki enye inkomishi yobisi 2% yeenqatha, enye inkomishi yegour okanye enye iqela leeshizi ubukhulu bebhokisi lebhokisi. Iqela leemveliso zobisi licebile kwi-calcium kunye ne-vitamin D, eziyimfuneko kwimeko enhle yamathambo namazinyo. Ukukhetha ubisi, ushizi kunye ne-yoghurt.
Iqela 5. Inyama, intlanzi, iimbotyi, iinqatha
Uninzi lweemveliso zeli qela livela kwimvelaphi yezilwanyana. Ngomhla sidinga ukutya ezimbini okanye ezintathu zokutya ezivela kweli qela lokutya. Omnye ukhonza uya kufana nelinye inkukhu yenkukhu, indebe enye yekotyi yomtya okanye iqanda elinye. Zonke ukutya ezifakwe kule qela leepramamidi zokutya zizityebi kakhulu kwiiprotheni, eziyimfuneko kuthi sikhulise inkqubo yethu ye-muscular. Ukukhetha inyama yenkomo, intlanzi, inkukhu, amaqanda kunye neembotyi.
Iqela 6. Amafutha, iioli kunye neesekese
Zonke ukutya ezivela kweli qela leepramamidi zokutya zizityebi kwi-fat and sugar. Zinexabiso elincinci kakhulu (nangona livakale kakuhle), ngoko ke kufuneka zidleke ngokukhawuleza, zixhamle kuphela kwiimeko ezizodwa. Eli qela leemveliso liphezulu kwipramidi yokutya.
Ngokuphathelele ipesenti yemveliso, i-Food Pyramid ikucebisa ukuba ukhethe ukutya kwakho kwansuku zonke ngokwecwangciso elilandelayo:
Iiprotheni
Le yinto yokwakha yomzimba. Iiprotheni zakha, zibuyisela kwaye zilondoloze izicubu zomzimba wethu. Ukusetyenziswa kwabo kufuneka kube ngu-10-12%
I-carbohydrate
Inxalenye ephambili ye-carbohydrates kukubonelela umzimba wethu ngamandla, "uphethiloli" ngamnye wemisebenzi yakhe. Ngokutsho kwePhiramidi, kwisondlo sokutya, ama-55-60% we-caloric yamandla emini kufuneka afumaneke kwi-carbohydrates.
Amafutha
Amafutha ayadingeka emzimbeni wethu, njengoko anceda ekwakheni amaseli, ugcine ukushisa okuzinzile komzimba wethu, iivithamini zothutho kuwo. Nangona kunjalo, ngokwe-Food Pyramid, inani lamanqatha akufanele lidlulele kwi-30% yenani lee-calories esiyifumana imihla ngemihla ngokutya.