Utano, hutano, kunaka, hupenyu hurefu uye zvimwe zvinhu zvakawanda zvinoenderana nehuwandu hwezvokudya. Ndicho chikonzero masayendisiti akagadzira piramidi yezvokudya zvinovaka muviri , iyo inobatsira pakurasikirwa kwemazivi nekudzivirira zvirwere zvakasiyana-siyana.
Zvokudya piramidi yezvokudya zvakakodzera kuti ure kurasikirwa
Piramidhi yezvokudya zvekudya kunovaka muviri kunorema kurasikirwa yakagadzirwa paHarvard muna 1992. Ndiyo piramidi yakakamurwa kuva tiers, uye piramidhi iyi inomira pane hwaro, iyo inofananidzira kudya kwemvura, maitiro uye kuyerwa kwekuyera.
Miti yepiramidhi yekudya yakakwana uye ine utano inoshandisa michina. Chikamu chekutanga chinonyanya kukosha chibage chakakwana (zviyo, chingwa chakawanda, pasta, yemafuta yemafuta). Mishonga kubva kune iyi tambo inofanira kupedzwa zuva roga rega kuitira 6-10 servings (kushumira 100 g).
Yechipiri yakatarisa - mishonga, michero nemabriji. Pazuva, 2 servings yejikiji nemichero uye 4 servings yemiriwo (100 g yemiriwo, 50 g majikiji kana 1 michero duku) inofanirwa kushandiswa.
Chikamu chechitatu chepiramidi kudya kwekureruka - mbeu, mbeu uye marimu. Dzinofanirwa kupedzwa 1-3 servings pazuva (kushumira 50 g).
Chikamu chechina chepiramidi chichena chikafu, hove uye mazai. Iko kwezuva rinoshandiswa 0-2 servings (kushumira 30 magamu e nyama kana 1 mazai).
Mutsara wechishanu ndezvokugadzirwa kwemisi. Pazuva ravanoda 1-2 servings (kushumira - 200 ml kana 40 g chesi).
Mutsara wechitanhatu - sausage, masukisi, bhotela, nyama tsvuku, mbatata, chingwa chena, rice, jisi dzemichero, nezvimwewo. Mishonga kubva muchikamu ichi inogona kudyiwa muzvikamu zviduku chaizvo uye kazhinji haisi kamwechete pavhiki. Kunze kwepiramidi doro - inofanira kudhakwa zvishoma nezvishoma (zvichida - yakaoma waini tsvuku), uyewo mavitamini, izvo zvinofanira kutorwa zvakakodzera.
Mimwe mitemo yezvokudya zvine utano hwekureruka
Kana iwe uchida kuva noutano hwakanaka uye kurasikirwa nemutoro, chengeta mitemo inotevera:
- saka muviri wako unogamuchira zvinhu zvose zvinodiwa, shingairira zvakasiyana;
- Idya zvikamu zviduku (100-200 g), asi kazhinji - maawa gumi nemaviri;
- mishonga inofanirwa kusarudzwa kusarudzwa nehutachiwana hwehutu hwakatsetseka
- Kana iwe uchitarisana nesarudzo - chibereko kana jisi, sarudza chibereko chine fiber uye, naizvozvo, chinonyanya kukosha;
- cholesterol-rich foods substitute for those that are less fat (sour cream - for yoghurt nature, mukaka wose kupfutirwa, nyama yemashizha, pasi penyuchi yekuku, mazai ose emapuroteni maviri);
- usakanganwa mvura yakakwana - 2 litita pazuva;
- kushandiswa kwekoriyumu inoshandiswa nekuita basa.