Kusamalira kulemera kwanu ndi kudya wathanzi

Zamkati

• Mapuloteni (nyama ndi nyemba)
• Mkaka (mkaka ndi zopangira mkaka)
• Mbewu, chimanga, ndi ulusi
• Mafuta ndi mafuta
• Zipatso ndi Masamba
• Malangizo Oyenera Kudya

Zakudya ndi zakumwa zomwe mumasankha ndizofunikira kuti mukhale ndi thanzi labwino. Nkhaniyi ikupatsani upangiri wosankha zakudya zabwino kuti muchepetse kunenepa kwanu.

Kuti mukhale ndi chakudya chamagulu, muyenera kusankha zakudya ndi zakumwa zomwe zimakupatsirani zakudya zabwino. Izi zimapangitsa kuti thupi lanu likhale labwino.

Dziwani kuchuluka kwama calories omwe thupi lanu limafunikira tsiku lililonse. Katswiri wazakudya akhoza kukuthandizani kudziwa zosowa zanu za caloric kutengera:

• Zaka
• Kugonana
• Kukula
• Mulingo wa ntchito
• Zochitika zamankhwala

Dziwani kuchuluka kwa mkaka, zipatso ndi ndiwo zamasamba, mapuloteni, ndi mbewu ndi zina zomwe thupi lanu limafunikira tsiku lililonse.

Chakudya choyenera chimaphatikizaponso kupewa zakudya zambiri ndikuonetsetsa kuti mwapeza zina zokwanira.

Sanjani zakudya zabwino monga zipatso zatsopano, mapuloteni owonda, mkaka wopanda mafuta ambiri, ndi mbewu zonse. Chepetsani zakudya zomwe zili ndi "zoperewera zopanda mafuta." Zakudya izi ndizochepa michere yopatsa thanzi komanso shuga, mafuta, ndi zopatsa mphamvu, ndipo zimaphatikizapo zinthu monga tchipisi, maswiti, ndi ma sodas wamba. ndi belu tsabola ndi hummus, apulo ndi chidutswa cha chingwe tchizi, kapena yogurt ndi zipatso.

Sankhani zakudya zosiyanasiyana zopatsa thanzi pagulu lililonse la chakudya. Idyani zakudya za gulu lirilonse ndi chakudya chilichonse. Mukakhala pachakudya, zipatso ndi ndiwo zamasamba ziyenera kutenga theka la mbale yanu.

Mapuloteni (nyama ndi nyemba)

Pewani zosankha zokazinga; zophika, zotentha, zophika, zophika, kapena zophikidwa ndizochepa mafuta ndi mafuta.

Zakudya zabwino zomanga thupi zimaphatikizapo nyama yoyera Turkey ndi nkhuku ndikachotsa khungu. Nyama ya njati ndi njira ina yowonda.

Idyani mabala owonda a ng'ombe kapena nkhumba. Chotsani mafuta aliwonse owoneka.

Idyani nsomba zambiri, makamaka nsomba zamafuta monga saumoni ndi sardini, kangapo kawiri pamlungu. Lembetsani mitundu yomwe ili ndi mercury yambiri, monga:

• Shaki
• Nsomba zamipeni
• Nsomba
• Mfumu mackerel

Chepetsani zofiira zofiira ndi tuna kamodzi pamlungu kapena kuchepera.

Mapuloteni opangidwa ndi mbewu ndi gawo la chakudya choyenera ndipo nthawi zambiri mumakhala zowonjezera zowonjezera. Zitsanzo ndi mtedza ndi mbewu, soya (kuphatikiza edamame, tofu, ndi tempeh). Gwero lina labwino ndi nyemba ndi nyemba, kuphatikiza:

• Nyemba za Pinto
• Nyemba zakuda
• Nyemba za impso
• Maluwa
• Gawani nandolo
• Nyemba za Garbanzo

Mazira nawonso ndi gwero labwino la mapuloteni. Kwa anthu ambiri athanzi, ndibwino kudya mazira 1 kapena 2 athunthu patsiku. Yolk ndipamene mavitamini ndi michere yambiri ili.

Mkaka (mkaka ndi zopangira mkaka)

Nthawi zonse sankhani mkaka wopanda mafuta (skim) kapena mkaka wochepa (1%) ndikuyesera kumwa makapu atatu (0.72 lita) patsiku. Samalani ndimayi onunkhira omwe atha kukhala ndi shuga wowonjezera. Yogurt ndi yabwino kwambiri ngati ilibe mafuta kapena mafuta ochepa. Yogurt yosavuta yomwe mumayambitsa zipatso zanu zatsopano kapena zouma ndi zabwino kuposa ma yogurts onunkhira zipatso, omwe amatha kukhala ndi shuga wowonjezera.

Cream tchizi, kirimu, ndi batala zimakhala ndi mafuta ambiri ndipo zimayenera kudyedwa pang'ono.

Mbewu, chimanga, ndi ulusi

Tirigu amapangidwa ndi tirigu, mpunga, phala, chimanga, balere, kapena zina monga mapira, bulgur, ndi amaranth. Zakudya zopangidwa ndi mbewu zimaphatikizapo:

• Pasitala
• Phalaphala
• Mkate
• Maphala am'mawa
• Ziphuphu
• Zovuta

Pali mitundu iwiri ya mbewu: mbewu zonse ndi mbewu zoyengedwa. Sankhani makamaka zakudya zokhala ndi mbewu zonse. Amakhala athanzi kwa inu chifukwa ali ndi kernel yambewu yonse ndipo amakhala ndi zomanga thupi zambiri komanso zotengera kuposa mbewu zoyengedwa. Izi zikuphatikiza:

• Mkate ndi pasitala zopangidwa ndi ufa wa tirigu wathunthu
• Bulgur (tirigu wosweka), amaranth, ndi mbewu zina
• Phalaphala
• Mbuliwuli
• Mpunga wabulauni

Chongani mndandanda wa zosakaniza ndikugula mikate ndi pasitala omwe amalembetsa "tirigu wathunthu" kapena "tirigu wathunthu" ngati chinthu choyamba.

Mbewu zoyengedwa zimasinthidwa kuti zizikhala motalika. Amakhalanso ndi mawonekedwe abwino. Izi zimachotsa fiber, protein, iron, ndi mavitamini ambiri a B. Zakudya izi sizimangokhala ndi zakudya zochepa, nthawi zambiri sizikhala zodzaza kotero kuti mutha kumvanso njala posachedwa. Mbewu zoyengedwa zimaphatikizapo ufa woyera, mpunga woyera, kapena chimanga chopanda tizilombo. Idyani zakudya zochepa zomwe zili ndi mbewu zoyengedwa, monga ufa woyera ndi pasitala.

Zida zopangidwa ndi chinangwa, monga oat chinangwa kapena chimanga chimanga, ndizomwe zimayambitsa ulusi. Ingokumbukirani, mwina sangakhale ogulitsa mbewu zonse.

Mafuta ndi mafuta

Monounsaturated kapena polyunsaturated mafuta. Awa ndi mtundu wamafuta wabwino kwambiri. Mafuta ambiri athanzi amachokera kuzomera, mtedza, azitona, kapena nsomba. Amakhala otentha kutentha.

Zosankha zabwino ndizo:

• Canola
• Chimanga
• Makhalidwe
• Azitona
• Safflower
• Soya
• Mafuta a mpendadzuwa

Mafuta okhuta. Awa ndi mafuta omwe amapezeka kwambiri muzogulitsa nyama monga batala ndi mafuta anyama. Amapezekanso mumafuta a kokonati. Mafuta okhuta ndi olimba kutentha. Ndibwino kuyesa ndikuchepetsa kuchuluka kwa mafuta okhutira pazakudya zanu.

Mutha kuchepetsa kudya mafutawa pakudya pang'ono chabe:

• Zogulitsa mkaka wonse
• Kirimu
• Ayisi kirimu
• Batala
• Zakudya zokhwasula-khwasula monga makeke, makeke, ndi tiyi tomwe timakhala ndi zosakaniza

Mafuta a Trans ndi mafuta a hydrogenated. Mafuta amtunduwu nthawi zambiri amapezeka mu zakudya zokazinga ndi zakudya zopangidwa monga ma donuts, ma cookie, tchipisi, ndi ma crackers. Margarines ambiri amakhalanso nawo. Malangizowo ndikuti muchepetse kudya kwamafuta osunthika momwe mungathere.

Zomwe mungachite kuti muchepetse kudya mafuta osakwanira komanso mafuta opatsirana ndi awa:

• Chepetsani zakudya zokazinga. Zakudya zokazinga zimatenga mafuta kuchokera kuphika mafuta. Izi zimapangitsa kuti muzidya mafuta ambiri. Ngati mukuwotcha, kuphika ndi mafuta a polyunsaturated. Yesetsani kusungitsa zakudya mumafuta pang'ono m'malo moziziritsa mafuta.
• Wiritsani, kaphikirani, kuphika, ndikuphika nsomba, nkhuku, ndi nyama zowonda.
• Werengani zolemba za chakudya. Yesetsani kupewa zakudya zomwe zili ndi mafuta ochepa kapena hydrogenated mafuta. Chepetsani zakudya zomwe zili ndi mafuta ambiri.

Zipatso ndi Masamba

Zipatso ndi ndiwo zamasamba zambiri zimakhala ndi ma calories ochepa komanso mumadzaza ndi fiber, mavitamini, ndi mchere, komanso madzi. Kudya zipatso ndi ndiwo zamasamba zokwanira kungakuthandizeni kuti muchepetse kunenepa. Zingathandizenso kuchepetsa chiopsezo cha khansa ndi matenda ena.

Madzi ndi zipatso ndi ndiwo zamasamba zimakuthandizani kudzaza. Kuphatikiza zipatso ndi ndiwo zamasamba zambiri pazakudya zanu kumatha kuchepetsa mafuta ndi mafuta omwe mumadya musanakusiye ndikumva njala.

Chepetsani timadziti ta zipatso ku chikho chimodzi cha 8 ounce (0.24 litre) kapenanso kuchepera patsiku. Zipatso zonse ndi ndiwo zamasamba ndizosankha bwino kuposa timadziti chifukwa timadziti tilibe ulalo wokuthandizani kudzaza. Nthawi zambiri amawonjezeranso shuga.

Gawani mbale yanu yamadzulo. Lembani theka la mbale yanu ndi zipatso ndi ndiwo zamasamba. Dzazani theka linalo ndi mbewu zonse ndi nyama.

Sinthani theka la tchizi m'ma omelets anu ndi sipinachi, anyezi, tomato, kapena bowa. Sinthanitsani ma ounces 2 a tchizi ndi mavitamini 56 a nyama mu masangweji anu ndi letesi, phwetekere, nkhaka, kapena anyezi.

Mutha kuchepetsa gawo lanu la mpunga kapena pasitala poyambitsa broccoli, tsabola wodulidwa, belu wophika kapena masamba ena. Masitolo ambiri tsopano amagulitsa kolifulawa "wokhuta" ndi broccoli omwe angagwiritsidwe ntchito limodzi kapena m'malo mwa mpunga kuti muwonjezere kudya masamba. Gwiritsani ntchito masamba achisanu ngati mulibe atsopano. Anthu omwe ali ndi chakudya chochepa kwambiri cha sodium angafunikire kuchepetsa kudya zamasamba zamzitini.

Malangizo Oyenera Kudya

Chepetsani zokhwasula-khwasula zomwe zilibe phindu lililonse m'thupi, monga makeke, mikate, tchipisi, kapena maswiti.

Onetsetsani kuti mukumwa madzi okwanira, osachepera makapu 8 (2 malita) patsiku. Chepetsani zakumwa zotsekemera monga shuga ndi tiyi wokoma.

Kuti mumve zambiri pitani ku www.choosemyplate.gov.

Kunenepa kwambiri - kuwongolera kulemera kwanu; Kunenepa kwambiri - kuwongolera kulemera kwanu; Zakudya zabwino - kusamalira kulemera kwanu; Kuchepetsa thupi - kuchepetsa kunenepa

• Mapuloteni
• myPlate
• Zakudya zabwino

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Webusaiti ya National Heart, Lung and Blood Institute. Njira zamoyo zochepetsera chiopsezo cha mtima: kuwunika mwatsatanetsatane kuchokera pagulu lantchito, 2013. www.nhlbi.nih.gov/health-topics/lifestyle-interventions-reduce-cardiovascular-risk. Idapezeka pa Seputembara 29, 2020.

Ramu A, Neild P. Zakudya ndi zakudya zabwino. Mu: Naish J, Khothi la Syndercombe D, eds. Sayansi ya Zamankhwala. Wachitatu ed. Philadelphia, PA: Elsevier; 2019: mutu 16.

Dipatimenti ya Zaulimi ku United States ndi Dipatimenti ya Zaumoyo ku United States. Malangizo A Zakudya Kwa Achimereka, 2020-2025. Kusindikiza kwa 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Idasinthidwa Disembala 2020. Idapezeka pa Seputembara 29, 2020.

• Momwe Mungachepetsere cholesterol
• Zakudya zabwino
• Kulemera Kunenepa