Iphiramidi yokudla yemifino

Lolu uhlobo lokusikisela ongalusebenzisa futhi okufanele ulusebenzise ngenkuthalo lapho uhlela ukudla kwakho. Ngaphezu kwalokho, ayiqukethe kuphela uhlu lwemikhiqizo enconyiwe, kodwa futhi iseluleko mayelana nemvamisa yokusetshenziswa kwayo, ngisho nangendlela yokuhlelwa kwezinhlelo zabo. Yiqiniso, kufanele kukhunjulwe ukuthi inguqulo yayo yendabuko igxile kakhulu ku-lacto-ovo yemifino evamile. Kodwa uma ufuna, ungathola izinketho zama-vegans nezinye izinhlobo.

Zonke ngasikhathi sinye zakhiwa izinhlangano ezahlukahlukene futhi zanezelwa ngezincazelo ezinemininingwane ngenhloso eyodwa - ukusiza umuntu ukuthi anikeze umzimba wakhe ama-micro- macroelements adingekayo ngobuningi obanele nokunciphisa ubungozi bokuhlaselwa izifo zempucuko. Kepha qala izinto kuqala.

Iphiramidi yokudla yemifino yendabuko

Yadalwa ngo-1998 ngomzamo ohlangene wososayensi abavela eCornell naseHarvard Universities. Kuyaziwa ukuthi bathatha ukudla kweMedithera njengesisekelo ngoba nje izakhamizi zaseMedithera zibhekwa ngokufanele njengezinye ezinempilo kakhulu emhlabeni. Ngaphezu kweseluleko ngokudla, iphiramidi lihambisana nezeluleko ngokudla okunamanzi nokuzivocavoca umzimba.

Iqukethe amaqembu womkhiqizo alandelayo:

• … Kanye nezinye iziphuzo ezibandayo, kufanele kube isisekelo sokudla. Ngesikhathi esifanayo, umuntu udinga ukuphuza cishe amalitha amabili ketshezi ngosuku.
• … Okungahluziwe noma okusanda kuphekwa kuzokwenza, into esemqoka ukuthi odla imifino kuphela udla okungenani u-400 g ngosuku, okungcono ekudleni okuthathu. Ungawashintsha ngamajusi emifino.
• … Kwezempilo nenhlalakahle, awudingi izithelo ezingaphansi kwezingu-2 zezithelo noma okungenani u-300 g. Ungazifaka esikhundleni sazo ngeziphuzo noma izithelo ezomisiwe.
• Izinhlamvu kanye. Ungakuthathi kancane lokhu kudla, ngoba ngaphezu kwama-carbohydrate ayinkimbinkimbi, aqukethe amavithamini, ikakhulukazi iqembu le-B, i-fiber, amaminerali (i-iron, i-zinc, i-magnesium), ne-protein. Ngakho-ke, zidinga ukusetshenziswa okungenani izikhathi ezi-2 - 3 ngosuku.
• Amaprotheni. Kumuntu odla imifino, lezi izitshalo zokudla okusanhlamvu, imikhiqizo yesoya, nezinye ezithatha indawo yenyama yemvelo (seitan). Kuyadingeka ukufaka izitsha ezivela kuzo ekudleni kwakho nsuku zonke, ngoba umzimba udinga ama-50 - 150 g wamaprotheni ngosuku.
• futhi. Inzuzo yabo enkulu ukuthi aqukethe ama-acid abalulekile, atholakala kaningi kuphela ezinhlanzini. Futhi i-folic acid, uvithamini E, i-iron ne-zinc, ngenxa yokushoda kwalabo abadla imifino kwesinye isikhathi abahlupheka. Futhi aqukethe amaprotheni, yize enamanani amancane. Zingadliwa ngokulinganisela, 30-60 g ngosuku.
• ... Kungakhathaliseki ukuthi kufanele uwanqabele, ngoba angumthombo wamafutha acid abalulekile namavithamini ancibilikayo amafutha A, D, E, K. Into eyinhloko ukukhetha imikhiqizo yemvelo futhi uvame ukugcwalisa izitsha zakho ozithandayo nazo. Ngokusho kososayensi, cishe ama-2 - 4 wezipuni zamafutha kufanele adliwe ngosuku.
• … Ngenxa yokuthi bacebisa umzimba nge-calcium, amavithamini B, kufaka phakathi i-B12, kanye namaprotheni, abathuthukisi bancoma ngokuqinile ukuthi ubangenise ekudleni kwakho, noma ngabe kuyingcosana. Noma, kuhle, kuze kufike ku-50 g woshizi kufanele kudliwe ngosuku noma kufika ku-250 g wobisi noma i-kefir kufanele kuphuzwe.
• … Ngaphezu kwamaprotheni, aqukethe amavithamini A, D no-B12, kanye ne-ayoni. Ukuwathola, kwanele ukusebenzisa amaqanda afinyelela ku-2 ngesonto.
• Utshwala namaswidi. Iwayini elibomvu, ukudla okulula okunamafutha nokuphatha okuletha injabulo, yize kwesinye isikhathi kulimaza impilo, kuvunyelwe ngokulinganisela.

Yize iqiniso lokuthi ukuvivinya umzimba nokuhamba elangeni kungathathwa njengekholamu ehlukile, kuseyingxenye ebalulekile yempilo yemifino enempilo. Ngaphezu kwalokho, ngenxa yalokhu okugcina, umzimba uyakuthola. Ngakho-ke, badinga ukunikezwa okungenani imizuzu engama-30 ngosuku.

Umbhoshongo kaLoma Linda

Yakhiwa ososayensi abavela eyunivesithi enegama elifanayo ngonyaka we-1997. Le phiramidi yehlukile kuleyaphambilini endaweni yamaqembu okudla anconyiwe. Ngaphezu kwalokho, lezo zazo, ukusetshenziswa kwazo okungakhethwa kukho, zikhishwa ngaphezu komugqa ojwayelekile.

• Isekelwe emikhiqizweni ehlukahlukene yokusanhlamvu, kanye nokusanhlamvu, okusanhlamvu, okusanhlamvu nemikhiqizo yesoya. Ukucebisa umzimba womuntu odla imifino ngefayibha kanye neprotheyini yemifino, basene-backback eyodwa ebalulekile - ukwakheka okungaphelele kwe-amino acid. Kodwa lokhu akusona isizathu sokukhungatheka, kunalokho, kumane nje kuyisidingo sokuwahlanganisa kaningi ngaphakathi kwesitsha esifanayo. Umuntu kufanele athole ama-5 - 12 servings of cereals and cereals ngosuku kanye ne-1 - 3 ye-legumes. Kuyathakazelisa ukuthi ukukhonza okukodwa akubhekwa nje kuphela i-50 g ye-durum kakolweni pasta, kodwa futhi nocezu lwesinkwa esigcwele okusanhlamvu.
• Izithelo nemifino. Kuphilile, kumnandi futhi ngasikhathi sinye kunama-calories aphansi, ahlanganiswa eqenjini lesibili elibaluleke kakhulu lokudla okubalulekile kwabadla inyama. Ngaphezu kwalokho, ungazidla cishe cishe okungenamkhawulo - cishe ama-9 servings of imifino kanye nezinsiza ezine zezithelo ngosuku. Ngendlela, ngisho nesithelo esincane sithathwa njengesinye sokuphaka.
• Amantongomane nembewu. Kuningi osekushiwo ngezindawo zabo ezizuzisayo. Yinye kuphela into ongayengeza: enjabulweni, odla imifino kuphela udinga ukudla okugcwele okungu-1 - 2 ngosuku.
• Amafutha emifino. Ngokusho kososayensi, ungaphila ngaphandle kwabo, kodwa uma ufuna ngempela, kwanele ukubangeza ezitsheni ngokulinganisela. Ngosuku nje, izipuni ezi-2 zamafutha kufanele zingene emzimbeni.
• Imikhiqizo yobisi namaqanda. Enye into "yokuzikhethela" yokudla, noma kunjalo, kuncike ekungeneni kwamavithamini nama-supplements emzimbeni. Uma zingekho, kungcono ukudla cishe u-50 g ushizi neminye imikhiqizo yobisi kanye neqanda okungenani elingu-1 ngosuku.
• Amaswidi. Ngenxa yokuqukethwe ushukela omningi, kufanele adliwe ngokulinganisela noma cha.

Ngaphezu kwezincomo zokudla, ososayensi bagxila esidingweni sokuzivocavoca umzimba njalo, ukuhamba elangeni, okungenani imizuzu eyi-10 ngosuku, kanye nombuso wokuphuza ofanele. Kulokhu, sikhuluma ngezingilazi eziyi-8 zoketshezi ngosuku.

Iphiramidi Yokudla Kwe-Vegan

Kwethulwa ngo-2010 yi-United States Dietetic Association. Le phiramidi yehlukile kunezinguqulo ezedlule ekubukekeni kwayo, ngoba ibekwe ebusweni obuhlukile.

Kuyathakazelisa ukuthi ezansi kwayo kusekhona okusanhlamvu nokusanhlamvu, okufanele okungenani kube nezinsizakalo eziyisithupha ngosuku. Isinyathelo esilandelayo amantongomane, imidumba, nokudla okuqiniswe ngamaprotheni. Kufanele okungenani kube nezinsizakalo ezi-6 ngosuku. Imifino, okuluhlaza noma okusanda kuphekwa, kanye namajusi emifino kufanele kube ama-servings ama-5 ngosuku. Izithelo, kufaka phakathi ujusi wezithelo, zingaphansi kakhulu kwe-vegan - 4 servings ngosuku. Ingaphezulu lephiramidi ngamafutha anempilo, angasebenza njengamafutha ajwayelekile emifino (kufika ku-2 wezipuni ngosuku).

Olunye uhlangothi lwephiramidi ukudla okunothe nge-calcium - iziphuzo zezithelo, ama-alimondi, iklabishi, i-tofu, ngakho-ke kubalulekile ukuqinisekisa ukuthi zihlala ekudleni njalo. Futhi uhole indlela yokuphila enempilo futhi unake ukuzivocavoca umzimba.

Iphiramidi entsha yokudla

Le nketho yasungulwa nguMnyango Wezolimo wase-US ngo-Ephreli 2005 ngokuphendula ukukhushulwa kwenkinga yokukhuluphala ezweni. By the way, bayihlanganisa nenani elikhulu lokudla, okumele kudliwe ngokusho kwepiramidi yendabuko, kanye nokusebenza komzimba okuphansi. Yingakho isici salo esigcwele luphawu lomuntu okhuphuka ezitebhisini, olufanekisela le misebenzi yomzimba uqobo. Ngaphandle kwalokho, konke kuyafana, noma kunjalo, amaqembu womkhiqizo akhonjiswa ngendlela yemivimbo enemibala:

• Iwolintshi imele okusanhlamvu nokusanhlamvu, okuhlanganisa i-oatmeal, irayisi, ummbila nemikhiqizo kafulawa kakolweni.
• Luhlaza - imifino, kepha hhayi oluhlaza kuphela, kepha zonke izinhlobo.
• Okubomvu - noma yisiphi isithelo namajusi asanda kufinywa.
• Okuphuzi - amafutha emifino, atholakala kumafutha wemvelo, inhlanzi, amantongomane, kanye noshukela, njll. Kubuye kube ngumfanekiso wokuthi kuncane, ngoba kusho into eyodwa kuphela: ukulinganisela ekusebenziseni kwabo.
• Imikhiqizo yobisi eluhlaza okwesibhakabhaka. Ziwumthombo we-calcium, ngakho-ke, ngokusho kochwepheshe, akufanele ukhawule lapha.
• Okuphephuli - okusanhlamvu, amantongomane, imbewu, izinhlanzi nenyama esikhundleni (seitan).

Ngendlela, okuhlukile kwalesi phiramidi kulele ekusebenzeni kwayo okuhlukahlukene. Ngokufaka inyama ekudleni okuvela emgqeni onsomi, ungayisebenzisa, ngokulandelana, nabadla inyama.

esikhundleni se-epilogue

Kukhona okunye ukuhluka kwamaphiramidi okudla imifino. Ukuthi uthembele kuzo noma cha lapho uhlela indlela odla ngayo kuyindaba yomuntu siqu. Into esemqoka ukukhumbula ukuthi ezinye zazo, ngokusho kwezazi zokudla okunomsoco, ziyangabazeka ngokusetshenziswa kwazo.

Ngaphezu kwalokho, umbuzo wokuqukethwe kwekhalori uhlala uvulekile. Ngemuva kwakho konke, imipiramidi enjalo ivame ukugxila kumuntu odla imifino kuphela, abesifazane abakhulelwe, izingane noma abagijimi, ngenxa yendlela yabo yokuphila ekhethekile, abangasebenzi kuyo. Abathuthukisi bama-pyramid ngokwabo bakhuluma ngalokhu, begxile eqinisweni lokuthi lapho ukhetha inani lezingxenye, kufanele futhi ucabangele:

• amapharamitha wakho (isisindo, ukuphakama);
• ubudala;
• izinga lomsebenzi womzimba;
• impilo ejwayelekile, njll.

Okokugcina, isici sokugcina isifunda. Ososayensi abasebenza ekudalweni kwala maphiramidi bacabangela izici ezithile zokudla kazwelonke, ikakhulukazi, i-Asian neMedithera. Ngakho-ke, ikakhulukazi bafaka leyo mikhiqizo, ukusetshenziswa kwayo okujwayelekile kakhulu kulezi zifunda.

Kodwa-ke, lokhu akusho nakancane ukuthi iphiramidi yokudla yemifino kufanele ishiywe ngokuphelele. Kuhlakaniphe kakhulu ukumane ukhethe inguqulo yakho bese uyivumelanisa nendlela yakho yokuphila. Kungenzeka ukuthi ekuqaleni awukwazi ukwenza ngaphandle kwesazi sokudla, kepha udinga ukubheka usizo lwakhe njengomnikelo esikhathini esizayo. Ngempela, ngokuzayo, iseluleko sakhe sizosiza ukugwema hhayi kuphela izifo zempucuko, kepha futhi nokushoda nge-iron nezinye izinkinga abantu abadla imifino ababhekana nazo kwesinye isikhathi.