1 - Kushumirwa Kwezuva Nezuva Nezera
Miti yakakosha uye yakaderera mumakirori kuitira kuti inofanira kuita chikamu chikuru chekudya pane imwe nguva. Vakapfuma mune fiber, vane zvakawanda zvevhitamini nemaminerari, uye mavarai ane mavara ane phytochemicals angave ane humwe hutano hunobatsira.
Zvinosuruvarisa, vanhu vazhinji havadi miriwo yakakwana. Shandisai mutungamiri kuti uzive kuti mangani emikombe yemiriwo iwe nemhuri yako inoda kudya zuva rimwe nerimwe.
2 - Vana vaduku: 1 Cup Per Day
Vana vaduku kubva pamakore maviri kusvika matatu vanofanira kudya kapu imwe yemiriwo zuva rimwe nerimwe. Ndiyo imwe mukombe inopararira zuva rose, kwete kapu imwe pazvokudya imwe neimwe; rimwe rinoshandiswa nechecheche rinogona kunge riri mapeji maviri kana matatu chete. Zvinotora mapeji makumi mapfumbamwe nemazana matanhatu kuenzana imwe mukombe.
Mishonga yakagadzirwa inowanzova yakanaka kune vaduku nokuti vana vemazera aya havasi kutsvaga zvokudya zvavo nguva dzose saka miriwo yakasvibirira inogona kuunza njodzi yokukuvadza. Misoro yakabikwa, yakabikwa kana yakakangwa inobatsira kupfuura mimwe yakabikwa, iyo inowedzera makirimu kubva kumafuta.
3 - Vana: 1 kusvika 1 1/2 Makapu Pazuva
Vakomana nevanasikana vane makore mana kusvika pamakore masere vanofanira kudya 1 1/2 makapu emiriwo zuva rega rega. Mumwe anoshumira mwana muduku anogona kunge ari matatu kana mana manapu.
Vasikana vane makore mapfumbamwe kusvika kune gumi nematatu vanofanira kudya makapi maviri emiriwo zuva rega rega uye vakomana vezera rimwe chete vanofanira kudya 2 1/2 makapu zuva nezuva. Vana vari kushanda uye vanotora maminitsi makumi matatu ekurevedza muviri zuva rimwe nerimwe vanogona kudikanwa zvakare.
Vana vanogona kudya kusanganiswa kwemavara akaomeswa uye akabikwa. Zvokudya zvakakangwa, zvakabikwa kana zvakakangwa zviri nani kune mhodzi yakabikwa, iyo yakakwirira mumakori.
4 - Vechidiki: 2 1/2 kusvika ku3 Maikombe Pazuva
Vasikana vechidiki vane makore gumi nemasere kusvika 18 vanofanira kudya 2 1/2 makapu emiriwo zuva rega rega. Vakomana vaduku vanofanira kudya zvitatu zvemiriwo zuva nezuva. Vechidiki vari kushingaira uye vanotora maminitsi makumi matatu ekurevedza muviri zuva rimwe nerimwe vanogona kunyanya kuda.
Vechiduku vanofanira kudya kudya kwakasanganiswa uye kubikwa. Misoro yakabikwa, yakabikwa kana yakakangwa inobatsira kupfuura mimwe yakabikwa, iyo inowedzera makirimu kubva kumafuta.
5 - Vakuru: 2 1/2 kusvika ku3 Maikombe Pezuva
Varume vazhinji vanobva kune makore 19 kusvika ku50 vanofanira kudya katatu makapu yemiriwo nezuva. Varume vanopfuura makore makumi mashanu vangangoda 2 1/2 makapu. Varume vanotora maminitsi makumi matatu emaminitsi masere ezuva nezuva vangada mimwe miriwo.
Vakadzi vanobva pazera remakore makumi mapfumbamwe nemashanu vanoda makumi maviri nembiri makapu zuva rega rega, asi vakadzi vanopfuura makore makumi mashanu vanoda mapikisi maviri. Sezvakaitwa nevarume, vakadzi vanobata muviri zuva rega roga vangada zvimwe.
6 - Chii Chinoverenga seChite?
Kune mimwe miriwo , imwe kapu yakaenzana nechiyero chichazadza kapu imwe yekuyera mukombe. Asi imwe inoshandiswa yemashizha ane mapapiro mashizha seminopinashi uye lettuce mairi makapu maviri, uye masereji masere emiriwo kana tomato juice inowanzoita sekapu imwe chete inoshumira.
Asi zvakadini kana usina mukombe wekuyera kana kikiki yakakosha? Heano mamwe maonero:
- Iviri miviri yevaroti
- Zvishanu kana matanhatu zvitsva zve broccoli
- Rimwe pepire inotapira huru
- Imwe mbatata yakakura
- Imwe nzeve huru yezviyo
- Imwe mbambo mbatata
- Rimwe guru nyanya
Kunobva:
United States Dhipatimendi Rezvekurima, MyPlate. "Zvose Pamusoro peMiti Yezvirimwa."