Khoom noj khoom haus pyramid. Khoom noj khoom haus pyramid. Noj qab nyob zoo: Zaub mov Pyramid

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Txhua leej txhua tus paub tias tus neeg noj qab haus huv, nws txoj haujlwm feem ntau nyob ntawm seb nws noj dab tsi. Tam sim no, ntau tus kws tshawb fawb hauv cov teb chaws tsim kho siab tau txhawj xeeb txog qhov teeb meem ntawm kev rog dhau. Tom qab tag nrho, nws feem ntau ua rau mob ntshav qab zib, mob stroke thiab plawv nres. Raws li qhov tshwm sim ntawm kev tshawb fawb los ntawm cov kws tshwj xeeb, lub pyramid ntawm kev noj qab haus huv tau tsim. Ntxiv rau hauv kab lus peb yuav nkag siab tias nws yog dab tsi.

cov ntaub ntawv dav dav

Cov zaub mov pyramid yog qhov pom qhov pom ntawm cov qauv kev noj haus tsim los ntawm cov kws ua zaub mov noj. Cov khoom muab tso rau ntawm lub hauv paus ntawm cov qauv tsim yog qhov txuas tseem ceeb ntawm cov ntawv qhia zaub mov ntawm tib neeg. Tab sis cov ntsiab lus ntawm nws sab saum toj yog pom zoo kom noj hauv qhov tsawg lossis tsis suav nrog kev noj zaub mov tag nrho. Cov zaub mov pyramid tau lees paub los ntawm cov kws paub txog zaub mov thoob ntiaj teb thiab tseem suav tias yog ib qho ntawm cov lus pom zoo tshaj plaws rau normalization.luj.

Tsim los ntawm Harvard cov kws tshawb fawb

Pyramid zaub mov no yog qhov txaus siab tshwj xeeb. Thawj zaug luam tawm version yog nyob rau hauv daim ntawv ntawm ib tug tier qauv. Nws yog raws li kev ua ub ua no txhua hnub, kev haus dej (los ntawm 2 litres rau cov txiv neej thiab los ntawm 1.5 litres rau cov poj niam), nrog rau kev tswj qhov hnyav. Hauv txhua qib tom ntej, cov khoom sib txuas tau muab tso rau.

qauv duab

Cov zaub mov pyramid, cov duab uas tau nthuav tawm hauv qab no, muaj cov kev faib tawm hauv qab no:

• 1st kauj ruam - lub hauv paus. Cov haujlwm no suav nrog cov khoom noj khoom haus zoo rau txhua hnub. Ntawm lawv: whole grain khoom, bran, cereals, wholemeal qhob cij, mov xim av. Ntau cov roj zaub kuj tau suav nrog ntawm no: txiv ntseej, rapeseed, paj noob hlis, pob kws, taum pauv, txiv laum huab xeeb thiab lwm yam.
• 2nd kauj ruam - berries thiab txiv hmab txiv ntoo. Lawv pom zoo noj txhua hnub yog 2-3 servings. Tseem muaj zaub ntawm txhua yam. Lawv raug pom zoo kom noj nyob rau hauv unlimited kom muaj nuj nqis.
• 3rd kauj ruam - cov khoom cog muaj protein ntau tau suav nrog ntawm no (qhov no yog, tshwj xeeb, legumes, ceev). Lawv tus nqi noj yog 1 mus rau 3 noj ib hnub.
• 4th kauj ruam - cov khoom ntawm tsiaj keeb kwm: nqaij qaib loin tsis muaj tawv nqaij, ntses, qe. Tus qauv yog mus txog 2 servings ib hnub twg.
• 5 kauj ruam - cov khoom siv mis nyuj. Lawv raug pom zoo rau 1 lossis 2 noj txhua hnub.
• 6 kauj ruam yog saum toj ntawm lub pyramid. Cov khoom nrogtsawg zaus ntawm kev siv. Cov no suav nrog: nqaij liab, hnyuv ntxwm, margarine, butter. Qos yaj ywm, qhob cij dawb, nplej zom, khoom qab zib, dej qab zib carbonated nyob rau tib theem.

Tsis tas li ntawd, lub tswv yim hais txog qhov xav tau kev txwv tsis pub haus cawv, thaum nyiam yuav tsum tau muab rau cov cawv liab. Tsis tas li ntawd, raws li tus kws kho mob cov tshuaj, nws tau tso cai rau noj cov tshuaj vitamin-mineral complexes. Lub hauv paus ntsiab lus tseem ceeb ntawm Harvard cov zaub mov pyramid yog los sib txuas lus qhov xav tau ntawm kev noj ntau zaus ntawm pawg zaub mov nyob ntawm nws lub hauv paus. Qhov siab dua qib uas cov ntsiab lus muaj, qhov txiaj ntsig tsawg dua lawv sawv cev rau tib neeg lub cev. Cov khoom noj khoom haus pyramid, tsim los ntawm Harvard cov kws tshaj lij, tau dhau los ua thoob plaws ntiaj teb. Dab tsi ntxiv, nws tau siv los ua lub hauv paus poob phaus rau lub sijhawm ntev.

MyPyramid Khoom noj khoom haus Pyramid. Kev txhim kho qib siab ntawm Asmeskas cov neeg noj zaub mov zoo

Lub Harvard Noj Qab Haus Huv Pyramid tau hloov pauv ntau. Qhov kawg version ntawm MyPyramid, luam tawm xyoo 2007, tau tsim los ntawm USDA thiab tom qab ntawd tau txais cov xwm txheej ntawm tsoomfwv txoj haujlwm. American Food Pyramid yog raws li kev tshawb fawb tshiab hauv kev noj zaub mov. Tsis zoo li nws cov neeg ua ntej, nws lub hauv paus ntsiab lus ntawm kev faib cov ntsiab lus ntawm kev noj haus tsis yog raws li kev saib xyuas lub luag haujlwm ntawm kev yooj yim.carbohydrates thiab cov rog ntawm tsiaj keeb kwm, thiab coj lawv mus rau tib qib nrog zaub rog thiab complex carbohydrates. Cov khoom noj pyramid no yog ua raws 5 lub hauv paus ntsiab lus:

• Variety.
• xov xwm.
• Kev xav.
• Tus kheej.
• kev ua si lub cev.

Variety

Txoj ntsiab cai no hais tias tag nrho cov khoom lag luam tseem ceeb sib npaug rau tib neeg lub cev. Visually, lub tswvyim yog ib tug complex ntawm ntau xim sectors. Ntxiv mus, txhua tus ntawm lawv sib raug rau ib pawg ntawm cov khoom noj:

• Kom txiv kab ntxwv - cereals. Cov no muaj xws li bran, whole grain pasta, cereals, wholemeal bread, thiab brown rice. Cov nplej muaj roj tsawg. Lawv yog cov nplua nuj nyob rau hauv tag nrho cov complex ntawm cov vitamins (PP, E, B1, B2), minerals (calcium, hlau, magnesium, phosphorus, poov tshuaj), nroj tsuag proteins, noj fiber ntau. Cereals yog cov complex carbohydrates. Qhov pom zoo ntawm cov nplej tag nrho hauv koj cov zaub mov noj txhua hnub yog 6 servings.
• Green - txhua yam zaub. Nws yog ib qho tsim nyog yuav tau haus 3 mus rau 5 servings ib hnub twg. Txawm li cas los xij, nws yog ib qho tseem ceeb uas ib qho ntawm lawv muaj cov zaub daj, txiv kab ntxwv lossis ntsuab, tshwj xeeb tshaj yog nplua nuj nyob rau hauv beta-keratin.
• Red xim - berries, txiv hmab txiv ntoo. Cov khoom ntawm pab pawg no, nrog rau cov zaub, yog lub hauv paus tseem ceeb ntawm provitamin A thiab lwm cov organic sib txuas, dej, potassium, hlau, folic acid, fiber, organic acids (benzoic, citric,tartaric, salicylic, tartaric). Cov cai pom zoo ntawm cov txiv hmab txiv ntoo hauv cov zaub mov noj txhua hnub yog 2-3 servings. Ib qho ntawm lawv yuav tsum muaj cov vitamin C siab heev. Kev nyiam yuav tsum tau muab rau cov khoom noj uas tsis muaj glycemic.



• Daj xim - rog. Qhov tseem ceeb tshaj plaws rau tib neeg lub cev yog zaub. Lawv muaj nyob rau hauv txiv ntseej, noob, zaub roj, thiab ntses. Nyob rau tib lub sijhawm, kev noj cov zaub mov uas muaj cov roj saturated fatty acids, xws li margarine, butter, confectionery rog, yog pom zoo kom txo qis. Qhov kev ceeb toom no cuam tshuam nrog kev pheej hmoo ntawm kab mob plawv.
• Xiav - cov khoom siv mis nyuj (cheese, mis nyuj, yogurt). Lub xub ntiag ntawm 2-3 feem ntawm cov ntsiab lus ntawm ntu no hauv kev noj zaub mov muab lub cev nrog cov rog rog, tag nrho cov vitamins tseem ceeb (B2, B6, B12, A, D, E) thiab cov zaub mov (phosphorus, calcium, magnesium, iodine, zinc). Tsis tas li ntawd, fermented mis nyuj cov khoom muaj nplua nuj nyob rau hauv lacto- thiab bifidobacteria, uas pab normalize lub plab hnyuv microflora.
• Purple - nqaij liab, ntses, qe, nqaij qaib. Qhov nruab nrab txhua hnub yog 2-3 servings. Cov tsiaj proteins uas muaj nyob rau hauv cov khoom no muaj tag nrho cov tseem ceeb amino acids. Nws raug pom zoo kom suav nrog cov nqaij ntshiv nrog cov roj tsawg hauv cov khoom noj, piv txwv li, nqaij npuas tenderloin, nqaij nyuj fillet, yaj ceg. Nqaij muaj cov vitamins A, B. Nws kuj muaj hlau. Ntses yog siab nyob rau hauv polyunsaturated fatty acids thiab vitamin A. Lawvpab ntxuav lub cev ntawm cov roj saturated thiab cov cholesterol deposits. Qhov no muaj txiaj ntsig zoo rau kev ua haujlwm ntawm cov hlab plawv. Qe yog lub tsev khaws khoom ntawm cov vitamins A, B, D thiab cov zaub mov xws li phosphorus, hlau, calcium. Cov pab pawg no kuj suav nrog legumes thiab txiv ntoo. Lawv yog ib qhov chaw ntawm zaub proteins, noj qab nyob zoo cov rog, vitamin E thiab noj fiber ntau.

YProportionality, moderation, personality

Qhov dav ntawm txhua qhov haujlwm ntawm lub pyramid qhia txog kev noj txhua hnub ntawm cov khoom thiab pom pom lawv qhov sib piv tag nrho. Ib qho xav tau tsuas yog saib ntawm daim duab kom nkag siab: zaub, nplej, txiv hmab txiv ntoo thiab khoom noj siv mis yog muab qhov tseem ceeb tshaj plaws; nqaij, ntses, qe thiab txiv ntseej - thib ob; cov rog tau muab qhov tsawg tshaj plaws ntawm kev noj. Kev siv lub pyramid qhia txog kev ua raws li kev noj zaub mov kom tsawg. Txij li txawm tias cov khoom noj uas tsis tshua muaj calorie noj ntau ntau yuav ua rau muaj qhov cuam tshuam rau kev poob phaus. Lub hauv paus ntsiab lus ntawm kev noj zaub mov ntawm tus kheej txhawb kom ib tus neeg tso tseg kev ua qauv thiab ua kev noj haus uas suav nrog lawv lub hnub nyoog, poj niam txiv neej thiab lwm tus yam ntxwv ntawm tus kheej.

Txoj Cai Ua Lub Cev Lub Cev

Lub cim ntawm MyPyramid pyramid yog ib tug txiv neej nce toj ntaiv. Qhov no tsis yog hais tias muaj xwm txheej. Daim duab no qhia txog qhov tseem ceeb ntawm kev tawm dag zog, uas tau pom zoo rau tsawg kawg 1 teev txhua hnub.

Siv lub pyramidkhoom noj me nyuam

Ib tug me nyuam txoj kev noj haus yuav tsum muaj tag nrho cov as-ham uas tsim nyog rau nws txoj kev loj hlob thiab kev loj hlob. Qhov no tuaj yeem muab kev noj qab haus huv tag nrho. Cov zaub mov pyramid ua rau nws yooj yim heev los tsim cov ntawv qhia menyuam yaus. Txhawm rau ua qhov no, koj yuav tsum tsom mus rau cov ntsiab lus muab tso rau hauv qhov dav dav. Nyob rau tib lub sijhawm, koj yuav tsum tsis txhob suav tag nrho cov khoom seem, hauv qhov me me lawv yuav tsum muaj nyob hauv tus menyuam cov ntawv qhia zaub mov.

Kev noj haus rau cov poj niam cev xeeb tub

Thaum lub sijhawm cev xeeb tub, poj niam lub cev xav tau kev noj zaub mov ntxiv, protein thiab vitamins. Koj tuaj yeem ua tiav kev noj zaub mov zoo rau tus poj niam cev xeeb tub raws li American MyPyramid pyramid, suav nrog tag nrho cov lus pom zoo ntawm tus kws saib xyuas tshwj xeeb.