Izvo zvinonzi Chakudya Piramidi yaifungidzirwa kuburikidza nekuedza kweHurumende Yezvekurima uye Dhipatimendi reMweya reUnited States. Nyanzvi dzinobatanidzwa mukusikwa kwePiramidi, inogadziriswa sechinangwa chavo chekuita kuti ive rudzi rwechigadzirwa chekushandisa icho munhu wose angashandisa kuunza nheyo ine utano pasi pezvokudya zvavo. Piramidhi yezvokudya kana, mune mamwe mazwi, piramidi yezvokudya, inonyatsoshandiswa zvakanyatsotungamirirwa kune zvakakosha, izvo zvingave zvichibva kuvanhu vose vane utano hwakwegura vane makore maviri nekure. Piramidi yezvokudya inosanganisira mapoka makuru ezvokudya, zvichiratidza kuti kushandiswa kwezuva nezuva kunofanira kuyerwa sei. Zvisinei, vana vazhinji vanoda mari shoma shoma pane inoratidzwa muPyramid of Nutrition.
Boka 1. Zvokudya
Maererano nePiramid of Nutrition, 6-11 servings yezviyo inofanira kuvapo zuva nezuva mukudya kwedu. Kune chikamu chimwechete munyaya iyi, chidimbu chimwe chechingwa kana hafu yekapu yeti ye pasta inotorwa. Izvi zvinowanikwa simba rakanaka, zvisingabviri nemafuta, uye rine ine yepamusoro yezana yemafuta echisikigo. Sarudza mupunga, pasta, chingwa uye cereal muzvizhinji. Iri boka rezvigadzirwa ndiro nheyo yePiramidhi yezvokudya.
Boka 2. Miti
Sezvo Piramidi inotaura, kuti tive nehutano hwakanaka tinoda kuva nezvikamu 3-5 zvemiriwo (zviri nani matsva) zuva rimwe nerimwe. Chimwe chikamu chinogona kutaridzwa mukombe wakakwana wemiriwo yakasvibirira, kana hafu yekapu yeaiti yakabikwa. Miti ndeyezvisikwa zvevhithamini nesimbi, izvo zvinokosha zvikuru kune utano hwedu. Sarudza karoti, chibage, nyemba yebhinzi uye mapepa matsva.
Boka 3. Zvibereko
Sezvo Piramidhi Yezvokudya inoti, nokuda kwekudya kwakakodzera muviri wedu unoda kupa 2-4 kushandiswa kwemichero pazuva. Rimwe kushumira rinoreva 1 michero mitsva, hafu yekai mukombe wekodhi kana jisi yemichero. Zvibereko - pamwe nemiriwo - inonzi ndiyo yakanakisisa yemasikirini nemasitadhi. Ipa maapuro, mabhanana, maarangi uye mapeari.
Boka 4. Zvigadzirwa zvemiti
Maererano nePiramidhi, zvokudya zvine musoro zvinoda kuonekwa patafura yedu zuva rega rega kana zvitatu zvinoshandiswa zvezvigadzirwa zvemiti. Mumwe anoshumira munyaya iyi imwe kapu yemukaka 2% mafuta, imwe kapu ye yogurt kana chimwe chiduku chechi chiyero chema matchbox. Boka remishonga yemiti rakapfuma mu calcium uye vitamini D, izvo zvinodiwa kuti zvive zvakanaka mumapfupa nemeno. Sarudza mukaka, tese uye yoghurt.
Gulu 5. Nyama, hove, nyemba, marimu
Zvizhinji zvezvigadzirwa zveboka iri ndezvipfuwo. Mune rimwe zuva tinoda kudya maviri kana zvitatu zvinoshandiswa zvezvokudya kubva muboka iri rekudya. Chimwe chekushandira chichave chakaenzana nechimwe chidya chekuku, imwe kapu yeiyi yehangu yehangu kana yei rimwe. Zvokudya zvose zvinosanganiswa muboka iri rezvipiramiro zvekudya zvakapfuma zvikuru mumapurotini, izvo zvinodiwa kwatiri kuti tive nekunyanya musisimu yedu. Sarudza nyuchi, hove, huku, mazai uye nyemba.
Boka 6. Mafuta, mafuta nemasipi
Zvokudya zvose zvinobva muboka iri rezvipiramiro zvekudya zvine hupfumi mumafuta uye shuga. Vane uwandu hushoma hwezvokudya (kunyange zvazvo vanonaka zvakanaka), uye saka vanofanirwa kupedzerwa zvakanyanya, vachifara nazvo chete muzviitiko zvakakosha. Iri boka rezvipirisi ndiro pamusoro pePiramidhi yezvokudya.
Kana iri yehuwandu hwezvigadzirwa, Pyramid yezvokudya inokukurudzira kuti uwedzere kudya kwako kwezuva nezuva maererano nechirongwa chinotevera:
MaProteins
Ichi ndicho chivako chemuviri. Mapuroteni anogadzira, anodzosera uye anochengetedza mishonga yemuviri wedu. Basa ravo rinofanira kuva ra 10-12%
Carbohydrates
Basa guru remakhahydrates ndekugovera muviri wedu nesimba, "mafuta" yega yega mabasa ayo. Maererano nePiramidhi, mune zvinokonzera kudya, 55-60% yezana rose caloric simba rezuva rinofanira kuwanikwa kubva kumakhahydrates.
Mafuta
Mafuta anodiwawo mumuviri wedu, sezvaanobatsira mukuvaka masero, kuchengetedza ushu hwakasimba hwemuviri wedu, kutakura mavitamini mairi. Zvisinei, maererano nePiramidi yezvokudya, kuwanda kwemafuta hakufaniri kudarika 30% yehuwandu hwemakorire atinowana zuva nezuva kubva pakudya.