Thanzi, thanzi, kukongola, moyo wautali ndi zinthu zina zambiri zimadalira mtundu wa zakudya. Ndicho chifukwa chake asayansi apanga piramidi ya zakudya zathanzi , zomwe zimathandiza kuchepetsa kulemera ndi kupewa matenda osiyanasiyana.
Piramidi ya Chakudya Chakulondola Chakudya
Piramidi ya zakudya yowonjezera zakudya zowononga inapangidwa ku Harvard mu 1992. Ndi piramidi yomwe imagawidwa m'zigawo zitatu, ndipo piramidi iyi imayimilira pa maziko, omwe amaimira kuyamwa kwa madzi, machitidwe ndi kulemera.
Mipiringi ya piramidi ya zakudya zoyenera komanso zathanzi zimakhala zogulitsa. Gawo loyamba kwambiri loyamba ndi mbewu zonse (chakudya chambewu, mkate wochuluka, pasitala, mafuta a masamba). Zamagetsi kuchokera ku gawoli ziyenera kudyedwa tsiku ndi tsiku kwa masamba 6-10 (kutumikira 100 g).
Njira yachiwiri - masamba, zipatso ndi zipatso. Patsiku, mavitamini awiri ndi zipatso ndi mavitamini 4 (100 g ya ndiwo zamasamba, 50 g ya zipatso kapena zipatso zazing'ono) zimayenera kutumikiridwa.
Gawo lachitatu la zakudya za piramidi zolemetsa - nyemba, mbewu ndi mtedza. Ayenera kudyetsedwa 1-3 servings tsiku (kutumikira 50 g).
Mbali yachinayi ya piramidi ndi yoyera nyama, nsomba ndi mazira. Iwo ali ndi tsiku kuyika mavitamini 0-2 (kutumikira 30 magalamu a nyama kapena dzira 1).
Mtundu wachisanu ndi wa mkaka. Pa tsiku lomwe amafunikira 1-2 servings (kutumikira - 200 ml kapena 40 g ya tchizi).
Zakudya zisanu ndi ziŵiri za soseti, maswiti, batala, nyama yofiira, mbatata, mikate yoyera, mpunga, timadziti tapatso, etc. Zamagulu amtundu uwu zingathe kudyedwa m'zinthu zing'onozing'ono komanso kawirikawiri 1-2 pa sabata. Kunja kwa piramidi ndi mowa - ayenera kumwa mowa kwambiri (makamaka - vinyo wofiira wouma), komanso mavitamini, omwe ayenera kutengedwa ndithu.
Makhalidwe ena a zakudya zabwino zowononga
Ngati mukufuna kukhala wathanzi ndi kulemera, penyani malamulo awa:
- kotero kuti thupi lanu limalandira zinthu zonse zofunika, yesetsani zosiyanasiyana;
- Idyani zakudya zochepa (100-200 g), koma nthawi zambiri - maola 3-4;
- Zogulitsa ziyenera kusankhidwa ndi shuga wotsika;
- Ngati mukukumana ndi kusankha - chipatso kapena madzi, sankhani chipatso chomwe chiri ndi mitsempha , choncho, n'chothandiza kwambiri;
- zakudya zopatsa mafuta m'magazi m'malo mwa mafuta ochepa (kirimu wofiira - yoghurt wachilengedwe, mkaka wonse wowombera, nyama ya masamba, nkhuku ya nkhuku, dzira lonse la mapuloteni 2);
- Musaiwale madzi okwanira - 2 malita pa tsiku;
- Ma calorie osagwirizana ndi zochitika.