Chomwe chimatchedwa Piramidi Chakudya chinaganiziridwa kupyolera mwa kuyesayesa kwa Ministry of Agriculture ndi Dipatimenti ya Zaumoyo ku United States. Akatswiri omwe amagwira nawo ntchito popanga Pyramid, amaika cholinga chawo kuti apange chida chowoneka bwino chimene aliyense angagwiritse ntchito kuti apange maziko abwino pansi pa chakudya chawo. Piramidi ya chakudya kapena, mwa kuyankhula kwina, piramidi ya chakudya, ndi njira yabwino kwambiri yowunikira zakudya zoyenera, zomwe zingakhale zochokera kwa anthu onse odwala zaka ziwiri kapena kupitilira. Piramidi ya chakudya imaphatikizapo magulu akuluakulu a zakudya, powonetsa kuti tsiku lililonse ayenera kumwa moyenera. Komabe, ana ambiri amafunika makilogalamu ochepa kuposa momwe amasonyezera mu Pyramid of Nutrition.
Gulu 1. Zakudya
Malingana ndi Pyramid of Nutrition, mavitamini 6-11 a tirigu ayenera kupezeka tsiku ndi tsiku mu zakudya zathu. Gawo limodzi pa nkhaniyi, chidutswa chimodzi cha mkate kapena chikho cha tiyi cha pasitala chimatengedwa. Mankhwalawa ndi gwero lamagetsi, osakhala ndi mafuta, ndipo ali ndi zigawo zambiri zakuthambo. Sankhani mpunga, pasitala, mkate ndi tirigu ambiri. Gulu la mankhwalawa ndilo maziko a Piramidi ya Chakudya.
Gulu 2. Mbewu
Monga Pyramid imati, kuti tidye chakudya chamoyo tiyenera kukhala ndi mavitamini 3-5 (abwino mwatsopano) tsiku ndi tsiku. Gawo limodzi likhoza kuonedwa ngati chikho chonse cha masamba obiriwira, kapena theka la kapu ya tiyi yophika. Masamba ndiwo magwero a mavitamini ndi zitsulo, zomwe ndi zofunika kwambiri kwa thanzi lathu. Sankhani kaloti, chimanga, nyemba zobiriwira ndi nandolo zatsopano.
Gulu 3. Zipatso
Monga Pyramidi ya Chakudya imanena kuti, pofuna chakudya chabwino thupi lathu liyenera kupereka magawo awiri a zipatso pa tsiku. Mtumiki wina amatanthauza 1 zipatso zatsopano, kapu ya tiyi ya compote kapena madzi a zipatso. Zipatso - komanso masamba - amaonedwa kuti ndiwo mavitamini ndi zitsulo zabwino kwambiri. Perekani zokonda maapulo, nthochi, malalanje ndi mapeyala.
Gulu 4. Zakudya za mkaka
Malingana ndi Piramidi, chakudya chodziwikiratu chimafuna kuwona pa tebulo lathu tsiku ndi tsiku kapena magawo atatu a ma mkaka. Amene amagwira ntchitoyi ndi chikho chimodzi cha mkaka 2% mafuta, chikho chimodzi cha yogurt kapena chidutswa chimodzi cha tchizi kukula kwa matchbox. Gulu la mkaka lili ndi calcium ndi vitamini D, zomwe ndi zofunika kuti mafupa ndi mano athu akhale abwino. Sankhani mkaka, tchizi ndi yoghurt.
Gulu 5. Nyama, nsomba, nyemba, mtedza
Zambiri zamagulu a gululi ndi zinyama. Mu tsiku timayenera kudya zakudya ziwiri kapena zitatu za chakudya kuchokera ku gulu la chakudya. Utumiki umodzi udzakhala wofanana ndi chikho chimodzi cha nkhuku, chikho chimodzi cha tiyi cha nyemba kapena nyemba imodzi. Zakudya zonse zomwe zili m'gulu la mapiramidi a chakudya ndi olemera kwambiri mu mapuloteni, omwe ndi ofunikira kuti tikhale ndi minofu yathu. Sankhani ng'ombe, nsomba, nkhuku, mazira ndi nyemba.
Gulu 6. Mafuta, mafuta ndi maswiti
Zakudya zonse kuchokera ku gululi la mapiramidi a zakudya zili ndi mafuta ambiri komanso shuga. Ali ndi phindu laling'ono (ngakhale amamva bwino), choncho ayenera kudyetsedwa moyenera, kusangalala nawo pokhapokha panthawi yapadera. Gulu la mankhwalawa ndilo pamwamba pa Piramidi ya Chakudya.
Ponena za kuchuluka kwa zinthu, Piramidi ya Chakudya ikukulangizani kuti mupange chakudya chanu cha tsiku ndi tsiku mogwirizana ndi dongosolo ili:
Mapuloteni
Izi ndizo zomangamanga za thupi. Mapuloteni amapanga, kubwezeretsa ndi kusunga matupi a thupi lathu. Chakudya chawo chiyenera kukhala 10-12%
Zakudya
Udindo waukulu wa chakudya ndi kupereka thupi lathu ndi mphamvu, "mafuta" pa ntchito iliyonse. Malingana ndi Pyramid, mu zakudya zomveka bwino, 55-60% ya caloric mphamvu ya tsikuli iyenera kupezeka kuchokera ku chakudya.
Mafuta
Mafuta amafunikanso pa thupi lathu, pamene amathandiza kumanga maselo, kusunga kutentha kwa thupi lathu, kutengeramo mavitamini mmenemo. Komabe, malinga ndi Pyramide ya Chakudya, kuchuluka kwa mafuta sikuyenera kupitirira 30% ya chiwerengero cha makilogalamu omwe timalandira tsiku ndi tsiku kuchokera ku chakudya.