Chakudya chowongolera mbale

Potsatira ndondomeko ya chakudya ku Dipatimenti ya Zamalonda ku United States, yotchedwa MyPlate, mutha kusankha zakudya zabwino. Buku latsopanoli likukulimbikitsani kuti mudye zipatso ndi ndiwo zamasamba zambiri, mbewu zonse, mapuloteni owonda, komanso mkaka wopanda mafuta ambiri. Pogwiritsa ntchito kalozera, mutha kudziwa mtundu wa chakudya chomwe muyenera kudya komanso kuchuluka komwe muyenera kudya. Mumaphunziranso chifukwa chake komanso momwe muyenera kuchitira masewera olimbitsa thupi.

KUGWIRITSA MyPlate

Pali magulu akulu asanu azakudya omwe amapanga zakudya zabwino:

• Mbewu
• Masamba
• Zipatso
• Mkaka
• Zakudya zomanga thupi

Muyenera kudya zakudya zochokera pagulu lililonse tsiku lililonse. Kuchuluka kwa chakudya chomwe muyenera kudya kuchokera pagulu lirilonse kumadalira msinkhu wanu, kugonana, komanso momwe mukugwirira ntchito.

MyPlate imapereka malingaliro apadera pamtundu uliwonse wamagulu azakudya.

Tirigu: PANGANI PAKATI PAKATI PA NTHAWI YINA YA MBEWU ZANU

• Mbewu zonse zimakhala ndi njere zonse. Mbewu zoyengedwa zachotsedwa ndi chinangwa ndi majeremusi. Onetsetsani kuti muwerenge mndandanda wazowonjezera ndikuyang'ana mbewu zonse pamndandanda.
• Zakudya zokhala ndi mbewu zonse zimakhala ndi fiber komanso mapuloteni ambiri kuposa chakudya chopangidwa ndi mbewu zoyengedwa.
• Zitsanzo za mbewu zonse ndi buledi ndi pasitala wopangidwa ndi ufa wa tirigu wathunthu, oatmeal, bulgur, faro, ndi chimanga.
• Zitsanzo za njere zoyengedwa ndi ufa woyera, mkate woyera, ndi mpunga woyera.

Ana ndi akulu ambiri ayenera kudya mapira 5 mpaka 8 patsiku (amatchedwanso "ofanana"). Ana a zaka zisanu ndi zitatu kapena zazing'ono amafunikira magawo atatu kapena asanu. Osachepera theka la mavutowo ayenera kukhala tirigu wathunthu. Chitsanzo cha mbewu imodzi ndi monga:

• Gawo limodzi la mkate
• 1 chikho (30 magalamu) wa zipatso zambewu
• 1/2 chikho (165 magalamu) mpunga wophika
• Ophwanya tirigu 5
• 1/2 chikho (75 magalamu) pasitala yophika

Kudya mbewu zonse kungakuthandizeni kukhala ndi thanzi labwino mwa:

• Kuchepetsa chiopsezo cha matenda ambiri okhalitsa.
• Mbeu zonse zimatha kukuthandizani kuti muchepetse thupi, koma kukula kwa gawo ndikofunikira. Chifukwa mbewu zonse zimakhala ndi michere yambiri komanso zomanga thupi, zimadzaza kuposa mbewu zoyengedwa, kotero mutha kudya pang'ono kuti mumve kukhuta. Koma ngati mutasinthanitsa ndiwo zamasamba ndi sitashi, munganenepetse, ngakhale mutadya tirigu yense.
• Mbeu zonse zitha kukuthandizani kuti muzitha kuyenda m'matumbo pafupipafupi.

Njira zodyera mbewu zonse:

• Idyani mpunga wofiirira m'malo mwa mpunga woyera.
• Gwiritsani ntchito pasitala yambewu yonse m'malo mwa pasitala wamba.
• Sinthanitsani gawo la ufa woyera ndi ufa wa tirigu m'maphikidwe.
• Sinthanitsani mkate woyera ndi mkate wa tirigu wathunthu.
• Gwiritsani ntchito oatmeal m'maphikidwe m'malo mwa zinyenyeswazi za mkate.
• Akamwe zoziziritsa kukhosi popcorn pop -orn m'malo tchipisi kapena makeke.

ZINTHU ZOFUNIKA KWAMBIRI: PANGANI MOYO WA MITUNDU YANU YABWINO NDI MITEGO

• Zamasamba zimatha kukhala zosaphika, zatsopano, zophika, zamzitini, zowuma, zowuma kapena zosowa madzi.
• Masamba amagawidwa m'magulu ang'onoang'ono asanu kutengera ndi michere yawo. Maguluwa ndi masamba obiriwira mdima, masamba owuma, masamba ofiira ndi lalanje, nyemba ndi nandolo, ndi masamba ena.
• Yesetsani kuphatikiza masamba pagulu lirilonse, yesetsani kuwonetsetsa kuti simukungotenga zosankha kuchokera pagulu la "wowuma".

Ana ndi akulu ambiri ayenera kudya makapu awiri kapena atatu (magalamu 200 mpaka 300) a masamba tsiku lililonse. Ana azaka 8 amafunikira makapu 1 mpaka 1 1/2 (100 mpaka 150 magalamu). Zitsanzo za chikho ndi izi:

• Makutu akuluakulu a chimanga
• Mikondo itatu ya mainchesi 5 (13 sentimita) ya broccoli
• 1 chikho (100 magalamu) masamba ophika
• Makapu awiri (250 magalamu) a masamba obiriwira, obiriwira
• 2 kaloti wapakatikati
• 1 chikho (240 milliliters) nyemba zophika zophika kapena nandolo wamaso akuda

Kudya masamba kungakuthandizeni kukhala ndi thanzi labwino motere:

• Amachepetsa chiopsezo cha matenda amtima, kunenepa kwambiri, komanso mtundu wa 2 shuga
• Zimakuthandizani kukutetezani ku khansa
• Amathandiza kuchepetsa kuthamanga kwa magazi
• Amachepetsa chiopsezo cha miyala ya impso
• Zimathandiza kuchepetsa kutayika kwa mafupa

Njira zodyera masamba ambiri:

• Sungani masamba ambiri achisanu m'manja mwanu mufiriji.
• Gulani saladi musanatsukidwe ndi nkhumba zisanadulidwe kuti muchepetse nthawi yokonzekera.
• Onjezani zophika msuzi ndi msuzi.
• Onjezerani masamba ku msuzi wa spaghetti.
• Yesani veggie-fries.
• Idyani kaloti wosaphika, broccoli, kapena mabulosi a belu tsabola woviikidwa mu hummus kapena pamafamu ovala ngati chotukuka.

Zipatso: Pangani theka la zipatso zanu ndi masamba

• Zipatso zimatha kukhala zatsopano, zamzitini, zowuma, kapena zouma.

Akuluakulu ambiri amafuna makapu 1 1/2 mpaka 2 (200 mpaka 250 magalamu) a zipatso patsiku. Ana a zaka zapakati pa 8 ndi zochepa amafunikira makapu 1 mpaka 1 1/2 (120 mpaka 200 magalamu). Zitsanzo za chikho ndi izi:

• Chipatso chimodzi chaching'ono, monga apulo kapena peyala
• 8 strawberries wamkulu
• 1/2 chikho (130 magalamu) apricots owuma kapena zipatso zina zouma
• 1 chikho (240 milliliters) 100% msuzi wa zipatso (lalanje, apulo, manyumwa)
• 1 chikho (100 magalamu) zipatso zophika kapena zamzitini
• 1 chikho (250 magalamu) zipatso zodulidwa

Kudya zipatso kumatha kukuthandizani kukhala ndi thanzi labwino, kumatha kuthandizira:

• Chepetsani chiopsezo chanu chodwala matenda amtima, kunenepa kwambiri, komanso mtundu wachiwiri wa matenda ashuga
• Kukutetezani ku khansa zina
• Kuchepetsa kuthamanga kwa magazi
• Kuchepetsa chiopsezo cha miyala ya impso
• Pezani mafupa

Njira zodyera zipatso zambiri:

• Ikani mbale ya zipatso ndikusunga zipatso zonse.
• Sakani zipatso zouma, zachisanu, kapena zamzitini, kotero mumakhala nazo nthawi zonse. Sankhani zipatso zamzitini m'madzi kapena madzi m'malo mwa madzi.
• Gulani zipatso zisanadulidwe m'maphukusi kuti muchepetse nthawi yokonzekera.
• Yesani mbale zanyama ndi zipatso, monga nkhumba ndi ma apurikoti, mwanawankhosa wokhala ndi nkhuyu, kapena nkhuku yokhala ndi mango.
• Mapichesi, maapulo, kapena zipatso zina zolimba za mchere wathanzi, wokoma.
• Yesani smoothie yopangidwa ndi zipatso zachisanu ndi yogurt yosavuta pachakudya cham'mawa.
• Gwiritsani ntchito zipatso zouma kuti muwonjezere kapangidwe kake posakaniza zosakaniza.

ZOTHANDIZA ZAKUDYA: SANKHANI MAPULOTI OTHANDIZA

Zakudya zamapuloteni zimaphatikizapo nyama, nkhuku, nsomba, nyemba ndi nandolo, mazira, zopangidwa ndi soya, mtedza ndi mabotolo a mtedza, ndi mbewu. Nyemba ndi nandolo nawonso ndi gulu la masamba.

• Sankhani nyama zomwe sizikhala ndi mafuta okwanira komanso cholesterol, monga kudula nyama ya ng'ombe ndi nkhuku komanso nkhuku zopanda khungu.
• Akuluakulu ambiri amafunika mavitamini 5 mpaka 6 1/2 patsiku (amatchedwanso "ofanana"). Ana a zaka zisanu ndi zitatu ndi zazing'ono amafunikira magawo awiri kapena anayi.

Zitsanzo zakutumikirako ndi izi:

• 1 ounce (28 magalamu) nyama yowonda; monga ng'ombe, nkhumba, kapena mwanawankhosa
• Nkhuku imodzi (28 magalamu) nkhuku; monga Turkey kapena nkhuku
• Dzira 1 lalikulu
• 1/4 chikho (50 magalamu) tofu
• 1/4 chikho (50 magalamu) nyemba zophika kapena mphodza
• Supuni 1 (15 magalamu) batala wa chiponde
• 1/2 pokha (14 magalamu) a mtedza kapena mbewu; Maamondi 12

Kudya mapuloteni owonda kungakuthandizeni kukhala ndi thanzi labwino:

• Zakudya zam'madzi zokhala ndi mafuta omega-3, monga salimoni, sardini, kapena trout, zitha kuthandiza kupewa matenda amtima.
• Mtedza ndi mtedza wina, monga maamondi, walnuts, ndi pistachios, akamadyedwa ngati gawo la chakudya chopatsa thanzi, zitha kuthandiza kuchepetsa matenda amtima.
• Nyama yotsamira ndi mazira ndi gwero labwino lachitsulo.

Njira zophatikizira mapuloteni owonda kwambiri pazakudya zanu:

• Sankhani nyama yowonda, yomwe imaphatikizapo sirloin, tenderloin, kuzungulira, chuck, ndi mapewa kapena mikono ndi steaks.
• Sankhani nyama yankhumba yopyapyala, yomwe imaphatikizaponso nyama yankhumba, chiuno, nyama yankhumba ndi nyama yankhumba yaku Canada.
• Sankhani mwanawankhosa wowonda, womwe umaphatikizapo kupsa mtima, chops, ndi mwendo.
• Gulani nkhuku kapena nkhuku zopanda khungu, kapena kuchotsani khungu musanaphike.
• Grill, chowotcha, poach, kapena nyama yophika nyama, nkhuku, ndi nsomba m'malo moziziritsa.
• Chepetsani mafuta onse owoneka ndikuchotsa mafuta mukamaphika.
• Nandolo zosintha, mphodza, nyemba, kapena soya m'malo mwa nyama kamodzi pa sabata. Yesani nyemba, nyemba kapena msuzi wa nyemba, tofu wokazinga, mpunga ndi nyemba, kapena ma veggie burger.
• Phatikizani ma ola 8 (225 magalamu) a nsomba zophika zophika sabata.

DAIRY: SANKHANI MAFUTA OKHUDZIDWA KAPENA KAPENA MAFUTA

Ana ndi akulu ambiri ayenera kutenga makapu atatu (mamililita 720) a mkaka patsiku. Ana azaka zapakati pa 2 mpaka 8 amafunikira makapu 2 mpaka 2 1/2 (480 mpaka 600 milliliters). Zitsanzo za chikho ndi izi:

• 1 chikho (240 milliliters) mkaka
• Chidebe chimodzi chokhazikika cha yogurt
• 1 1/2 ounces (45 magalamu) tchizi wolimba (monga cheddar, mozzarella, Swiss, Parmesan)
• 1/3 chikho (40 magalamu) tchizi tchizi
• Makapu awiri (450 magalamu) kanyumba tchizi
• 1 chikho (250 magalamu) pudding wopangidwa ndi mkaka kapena yogurt wachisanu
• 1 chikho (240 milliliters) calcium-fortified soymilk

Kudya chakudya cha mkaka kumatha kukhala ndi thanzi labwino:

• Kudya zakudya zamkaka ndikofunikira pakukonza thanzi la mafupa makamaka paubwana ndi unyamata, pomwe mafupa akumangidwa.
• Zakudya za mkaka zimakhala ndi michere yambiri monga calcium, potaziyamu, vitamini D, ndi mapuloteni.
• Kudya kwa mkaka kumalumikizidwa ndi kuchepa kwa matenda amtima, mtundu wa 2 shuga, komanso kutsika kwa magazi mwa akulu.
• Mkaka wopanda mafuta kapena wopanda mafuta umapereka mafuta ochepa kapena opanda mafuta ambiri.

Njira zophatikizira zakudya zamafuta ochepa kuchokera pagulu la mkaka muzakudya zanu:

• Phatikizani mkaka kapena mafuta otetezedwa ndi calcium ngati chakumwa pakudya. Sankhani mkaka wopanda mafuta kapena wopanda mafuta.
• Onjezerani mkaka wopanda mafuta kapena mafuta ochepa m'malo mwa madzi ku phala la oat ndi phala lotentha.
• Phatikizani yogurt kapena kanyumba tchizi mu smoothies.
• Ma casseroles apamwamba, msuzi, mphodza, kapena ndiwo zamasamba zokhala ndi mafuta ochepetsedwa kapena mafuta ochepa.
• Gwiritsani ntchito zopangira lactose kapena zotsika za lactose ngati zikukuvutani kugaya mkaka. Muthanso kupeza kashiamu kuchokera kuzinthu zopanda mkaka monga timadziti tolimba, nsomba zamzitini, zakudya za soya, ndi masamba obiriwira.

MAFUTA: IDYANI ZOKHUDZA Zing'onozing'ono za Mafuta A Mtima Wathanzi

• Mafuta si gulu lazakudya. Komabe, amapereka zofunikira m'thupi ndipo ayenera kukhala gawo la chakudya chopatsa thanzi.
• Mafuta okhuta monga batala ndi kufupikitsa ndi olimba kutentha. Batala, majarini, ndi mafuta olimba kutentha kwapakati (monga mafuta a kokonati) amakhala ndi mafuta ochulukirapo kapena mafuta opitilira muyeso. Kudya mafuta ambiriwa kumatha kukulitsa chiopsezo cha matenda amtima.
• Mafuta ndi madzi kutentha. Amakhala ndi monounsaturated ndi polyunsaturated mafuta. Mafuta amtunduwu nthawi zambiri amakhala abwino pamtima panu.
• Ana ndi akulu ayenera kutenga ma supuni 5 mpaka 7 (25 mpaka 35 milliliters) amafuta tsiku lililonse. Ana a zaka zapakati pa 8 ndi ocheperako amafunikira masupuni atatu mpaka 4 (mamililita 15 mpaka 20) patsiku.
• Sankhani mafuta monga azitona, canola, mpendadzuwa, safironi, soya, ndi chimanga mafuta.
• Zakudya zina zimakhalanso ndi mafuta athanzi. Mulinso ma avocado, nsomba zina, maolivi ndi mtedza.

KUSINTHA KWA ULEMERERO NDI NTCHITO YATHU

MyPlate imaperekanso zambiri zamomwe mungachepetsere kunenepa kwambiri:

• Mutha kugwiritsa ntchito Daily Food Plan kuti muphunzire zomwe mungadye ndi kumwa. Mumangolowa kutalika kwanu, kulemera kwanu, ndi msinkhu wanu kuti mupeze dongosolo lokonda kudya.
• Ngati muli ndi mavuto aliwonse azaumoyo, monga matenda amtima kapena matenda ashuga, onetsetsani kuti mwayamba mwakambirana ndi dokotala kapena munthu wodziwa za kadetedwe koyamba.

Muthanso kuphunzira momwe mungasankhire bwino, monga:

• Kudya kuchuluka kwa ma calories kuti mukhale ndi thanzi labwino.
• Osadya kwambiri komanso kupewa magawo akulu.
• Kudya zakudya zochepa ndi zopatsa mphamvu. Izi ndi zakudya zokhala ndi shuga wambiri kapena mafuta okhala ndi mavitamini kapena michere yochepa.
• Kudya zakudya zokwanira zamagulu onse azakudya zisanu.
• Kupanga zisankho zabwino mukamadya kumalesitilanti.
• Kuphika kunyumba pafupipafupi, komwe mutha kuwongolera zomwe zimalowa muzakudya zomwe mumadya.
• Kuchita masewera olimbitsa thupi mphindi 150 pasabata.
• Kuchepetsa nthawi yanu yophimba pamaso pa TV kapena kompyuta.
• Kupeza maupangiri owonjezera gawo lanu lazomwe mungachite.

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Dipatimenti ya Zaumoyo ku United States ndi Zaumunthu ndi Dipatimenti Yachuma ku US. Malangizo a 2015-2020 Zakudya kwa Achimereka. Kusindikiza kwa 8th. health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf. Idasinthidwa mu Disembala 2015. Idapezeka pa Okutobala 7, 2019.