1 - Kutumikiridwa Tsiku Lililonse Lovomerezedwa ndi Zaka
Zamasamba ndi zowonjezera komanso zopatsa mphamvu kwambiri kotero kuti ayenera kupanga gawo lalikulu la zakudya pa msinkhu uliwonse. Iwo ali ndi mchere wochuluka, ali ndi mavitamini ndi minerals ambiri, ndipo mitundu yobiriwirayo ili ndi phytochemicals ikhoza kukhala ndi zowonjezereka za thanzi.
Mwatsoka, anthu ambiri samadya masamba okwanira. Gwiritsani ntchito bukhuli kuti mudziwe kuchuluka kwa makapu a ndiwo zamasamba inu ndi achibale anu omwe mumayenera kudya tsiku ndi tsiku.
2 - Achinyamata: 1 Cup Per Day
Ana a zaka zapakati pa ziwiri kapena zitatu ayenera kudya chikho chimodzi cha masamba tsiku ndi tsiku. Ndiko kapu imodzi yomwe imafalikira tsiku lonse, osati chikho chimodzi pa chakudya chirichonse; imodzi yotumikira kwa wamng'ono ingakhale ndi supuni ziwiri kapena zitatu zokha. Zimatenga pafupifupi supuni 16 kuti zikhale chimodzi chikho.
Zakudya zophika ndizofunika kwambiri kwa ana aang'ono chifukwa ana a msinkhu uno samafunafuna zakudya zawo nthawi zonse kotero kuti zamasamba zosakaniza zingawonongeke. Zakudya zophika, zophika kapena zokazinga zimaposa masamba othokidwa, omwe ali ndi mafuta owonjezerapo.
3 - Ana: 1 mpaka 1 1/2 Makapu Pa Tsiku
Anyamata ndi atsikana a zaka zapakati pa zinayi mpaka zisanu ndi zitatu ayenera kudya makapu 1/2 a zamasamba tsiku ndi tsiku. Wotumikira mwana wamng'ono angakhale ndi supuni zitatu kapena zinayi zokha.
Atsikana a zaka 9 mpaka 13 ayenera kudya makapu awiri tsiku ndi tsiku ndipo anyamata a msinkhu womwewo ayenera kudya makapu 2 1/2 tsiku lililonse. Ana omwe akugwira ntchito mwakhama komanso osachepera mphindi 30 tsiku ndi tsiku amafunikira zambiri.
Ana amatha kudya zakudya zopangidwa ndi masamba obiriwira komanso ophika. Zakudya zophika, zophika kapena zokazinga bwino kuposa masamba okazinga, omwe ali olemera kwambiri.
4 - Achinyamata: Mapiritsi 2 1/2 mpaka 3 Patsiku
Atsikana omwe ali ndi zaka zapakati pa 14 ndi 18 ayenera kudya makapu 2 1/2 a zamasamba tsiku ndi tsiku. Anyamata achichepere ayenera kudya makapu atatu a zamasamba tsiku ndi tsiku. Achinyamata omwe ali achangu komanso osachepera 30 masewera olimbitsa thupi tsiku ndi tsiku angafune zambiri.
Achinyamata ayenera kudya zakudya zosakaniza ndi zophika. Zakudya zophika, zophika kapena zokazinga zimaposa masamba othokidwa, omwe ali ndi mafuta owonjezerapo.
5 - Akuluakulu: 2 1/2 mpaka 3 Makapu Pa Tsiku
Amuna ambiri a zaka zapakati pa 19 ndi 50 ayenera kudya katatu zamasamba tsiku lililonse. Amuna opitirira zaka makumi asanu ndi awiri amafunika kokha makapu 2 1/2. Amuna omwe amatenga masewera olimbitsa thupi osachepera 30 tsiku lililonse amafunika masamba ambiri.
Azimayi a zaka zapakati pa 19 mpaka 50 amafunikira makapu awiri ndi awiri tsiku lililonse, pamene amayi opitirira zaka makumi asanu ndi awiri amafunikira makapu awiri. Mofanana ndi amuna, amai omwe amagwira ntchito tsiku ndi tsiku angafune zambiri.
6 - N'chiyani Chimafanana ndi Chikho?
Kwa masamba ambiri , chikho chimodzi chifanana ndi ndalama zomwe zidzadzaza chikho chimodzi chokha. Koma masamba omwe amathira masamba obiriwira monga sipinachi ndi letesi ndi makapu awiri, ndi ma ola asanu ndi atatu a masamba kapena tomato amawerenganso ngati kapu imodzi yokatumikira.
Koma bwanji ngati mulibe chikho choyezera kapena khitchini yochuluka? Nazi zotsatira zina:
- Kaloti kaloti
- Mizere isanu kapena sikisi ya broccoli
- Tsabola imodzi yokoma yotsekemera
- Mbatata imodzi yayikulu
- Khutu limodzi lalikulu la chimanga
- Mbatata imodzi yokha
- Nyamayi imodzi yaikulu
Chitsime:
United States Department of Agriculture, MyPlate. "Zonse Zokhudza Gulu la Zamasamba."