Mapemphero a Zakudya Zolimbitsa Thupi la Kulemera kwa Kalori
Ngati mumagwiritsa ntchito mlingo wa kalori wa zakudya zowonongeka, zimakhala zachilendo kuziyika pa 1200 kapena 1500 makilogalamu. Komabe, mukufuna kuonetsetsa kuti mukupeza chakudya chokwanira. Njira imodzi yothetsera vutoli ndi kugwiritsa ntchito ndondomeko ya zakudya zomwe zimasonyeza nambala ya mavitamini pa tsiku kuchokera ku gulu lililonse la chakudya. Dipatimenti ya Ulimi ya United States inalimbikitsa chakudya cha piramidi kwa zaka zambiri.
Piramidi inalowetsedwa ndi malingaliro anga a Plate koma zingakhale zothandiza kuti musayende kutali ndi zakudya zopatsa thanzi.
Zolinga za Kalori za Kutaya Kwambiri
Kuti muchepetse kulemera, muyenera kutenga makilogalamu ochepa kusiyana ndi momwe mumatentha tsiku lililonse. Azimayi achikulire ndi anthu okalamba angagwiritse ntchito makilogalamu 1600 patsiku, pamene amuna ogwira ntchito ndi amayi omwe ali otanganidwa akhoza kutentha makilogalamu 2800 patsiku kawiri. Mutha kugwiritsa ntchito chiwerengero chogwiritsa ntchito kalori tsiku ndi tsiku kuti mupeze chiwerengero chomwe chingakhale choyenera kuti mutayike. Ngati cholinga chanu ndi kuchepa thupi ndipo simukuwona kusintha kowonjezereka, ndikuchepetsa magawo ndi mapulogalamu angathandize, pamene mukugwiritsa ntchito piramidi ngati chitsogozo.
Chakudya cha Pyramid
Izi ndizo chakudya cha USDA chokwaniritsa zofunika za anthu ambiri ku America.
- Mafuta 3 mpaka 3 (gwiritsani ntchito mafuta), mafuta, maswiti
- Mitundu 2 mpaka 3 ya nyama kapena zakudya zina zamapuloteni (nyemba, etc.)
- Zakudya za mkaka 2 mpaka 3
- 2 mpaka 4 servings zipatso
- Mitengo 3 mpaka 5 yamasamba
- 6 mpaka 11 amagwiritsa ntchito mkate kapena zakudya monga mpunga kapena mbatata
Pofuna kulemera, mumasankha manambala apansi pa gulu lililonse la chakudya.
Zakudya Zosamalidwa Zakudya
Zakudya zimenezi ndizogwiritsira ntchito zolemetsa zowonongeka kwa anthu akuluakulu odwala. Funsani ndi wodwala mankhwala kuti muwone ngati chakudya chochepa cha calorie n'choyenera kuti mukhale ndi thanzi lanu musanasinthe zakudya zanu.
Anthu omwe ali ndi shuga, amayi apakati, ana osakwana zaka 16, ndi omwe ali ndi vuto la kudya amachenjezedwa kuti apeze uphungu asanadye zakudya zawo. A dietitian olembetsa ndi njira yabwino kukupatsani inu kusintha momwe zakudya zanu zabwino zotsatira. Ku US, mungapeze munthu wodya zakudya kudzera mu Association American Dietetics
Chakudya cha Calorie 1200
- Ma ouni 6 amadya nyama kapena mapuloteni
- 5 Kutumikira mkate kapena wowuma
- Mitengo 3 yamtundu
- 4 kapena zina zotumizira masamba
- 2 zopereka mkaka
- 3 mafuta opangira
Chakudya cha Calorie 1500
- Ma ouni 6 amadya nyama kapena mapuloteni
- 6 Kutumikira mkate kapena wowuma
- 4 servings zipatso
- 5 kapena zina zotumizira masamba
- 2 zopereka mkaka
- 3 mafuta opangira
Kusunga Track
Kulemba didiya pa pepala kapena kugwiritsa ntchito pulogalamuyi kungakuthandizeni kumvetsa momwe mukudyera komanso ngati mukupeza zakudya zomwe mukufunikira kuti mukhale ndi thanzi. Mwachitsanzo, kulowetsa zomwe mukudyetsa ku MyFitnessPal kapena Fitbit's diet tracker kudzafufuza ngati mukupeza zakudya zokwanira m'gulu lililonse komanso ngati mukudya makilogalamu ambiri.
Kodi Kutumikira N'kutani?
Zingakhale zosamvetsetseka ponena za kuchuluka kwa ntchito yotumikira. Pamene magawo adasokonezedwa m'malesitilanti komanso ndi zakudya zowonongeka mudzayenera kudziwa kuchuluka kwake.
Mwachitsanzo, zikwama zomwe zalembedwa pa piramidi yapachiyambi mwinamwake zinali theka kukula kwa bagel omwe amapezeka m'masitolo a khofi amakono.
Mkate, Cereal, Rice, ndi Pasitala
Mbewu zonse zimapatsidwa pamene zimapereka zitsulo zofunika.
- Chigawo chimodzi cha mkate kapena tortilla (1 ounce)
- 1/2 bagel kapena 1/2 English muffin kapena 1/2 pita (1 ounce)
- Mphindi imodzi yokonzekera-kudya-kudya
- 1/2 chikho cha ufa wophika, mpunga, kapena pasitala
Zamasamba
Mitundu yosiyanasiyana ya ndiwo zamasamba ndi yabwino kwa zakudya ndi thanzi.
- 1 chikho cha masamba obiriwira
- 1/2 chikho cha masamba ena, yophika kapena yophika
- 1/2 chikho cha madzi a masamba
- Zakudya zina zimayika masamba obiriwira kukhala "ntchito yaulere" ndipo amati kudya monga momwe mukufunira tsamba la tsamba, celery, radishes
Zipatso
Zipatso zonse kapena 100% ya madzi akhoza kuwonjezera kukoma kwa chakudya chanu pamene mukuchepetsa shuga wowonjezera.
- 1 apulo wamkati, nthochi, lalanje
- 1 chikho zipatso, cubed vwende
- 1/2 chikho chodulidwa, kuphika, kapena zipatso zamzitini
- 1/2 chikho cha madzi a zipatso
Mkaka, Yogurt, ndi Tchizi
Zonsezi ndi Dipatimenti Yanga USDA zotsatila zimatumiza mkaka wopanda mafuta kapena mafuta.
- 1 chikho mkaka
- 1 chikho chimodzi kapena chophika-chokoma chokoma yogurt
- 1/4 kapu kanyumba tchizi kapena ricotta
- 1 ounce tchizi
Nyama, Nkhuku, Nsomba, nyemba Zouma, Mazira, ndi mtedza
Onani kuti piramidi imatchula ma ounces a zakudya zamapuloteni mmalo mopangira mavitamini. Pa zakudya 1200-calorie ndi 1500-calorie, ma ounces 6 angamasulire ku ma servings awiri.
- Mafuta awiri kapena atatu a nyama yophika yophika, nkhuku, kapena nsomba (ma ounces 3 ali pafupi kukula kwa bolodi la makadi)
- 1 mpaka 1 1/2 chikho cha nyemba zophika.
- Supuni 4 mpaka 6 ya mafuta a mandimu kapena 1 chikho cha mtedza.
- Mazira 2 mpaka 3
Mafuta
- Supuni 1 ya mafuta, batala, margarine, mayonesi
- Supuni 1 saladi kuvala, kirimu tchizi
> Zotsatira:
> Zipangizo Zamakono Zamapiramidi Zakudya. Dipatimenti ya Ulimi ya United States. https://www.nal.usda.gov/fnic/past-food-pyramid-materials.
> Kodi Kutumikira Ndi Chiyani? American Heart Association. http://www.heart.org/HEARTORG/Support/What-is-a-erving_UCM_301838_Article.jsp#.Wt4pB5ch3x8.