Kushumira Kwekoroori Yakanatsiridza Yakanatsika Kurasikirwa Kwekudya Kurasikirwa
Kana iwe ukashandisa chiyero chekoriori chekudya kunorema, zvinowanzoisa ku 1200 kana 1500 makori. Zvisinei, unoda kuva nechokwadi chokuti uri kuwana kudya kwakakwana. Imwe nzira yekugadzirisa iyo ndiyo kushandisa chirongwa chekudya chinoratidza nhamba yevashumiri pazuva kubva pane imwe boka rezvokudya. IUnited States Dhipatimendi Rezvekurima yakakurudzira kuti piramidhi yezvokudya ive nemakore mazhinji.
Iyo piramidi yakatsiviwa neMy Plate mazano asi inogona kuve yakakosha kuti uone kuti hausi kurega kure kure nekudya kunovaka muviri.
Calorie Zvinangwa Zvokurasikirwa Kwemafuro
Kuti uremerwe uremu, unofanirwa kutora mazana emakoriri kupfuura iwe uchipisa zuva rimwe nerimwe. Sedentary vakadzi nevakuru vanogona kungoshandisa 1600 makoriro pazuva, asi varume vakashanda uye vakadzi vanobata zvikuru vanogona kupisa makore 2800 pazuva pazuva kaviri. Iwe unogona kushandisa zuva rega-calorie expenditure calculator kuti uwane nhamba ipi inogona kunge yakanaka kuti uremekedze chinangwa chako. Kana chinangwa chako ndechokuderedza uremu uye iwe hausi kuona kuchinja chete nekuwedzera kwekuita muviri , ipapo kuderedza zvikamu uye kushandiswa kunogona kubatsira, uchiri kushandisa piramidi semutungamiri.
Zvokudya zvePiramidi
Iyi ndiyo yekudya yakagadzirwa neA USDA kugutsa zvido zvekudya zvevazhinji veAmerica.
- 0 kusvika ku3 servings (shandisa zvishoma) mafuta, mafuta, sweets
- 2 kusvika ku3 servings (6 kusvika 9 ounces) yenyama kana zvimwe zvokudya zveproteine (gorosi, nezvimwewo)
- 2 kusvika ku3 servings dairy
- 2 kusvika 4 servings michero
- 3 kusvika ku5 servings mishonga
- 6 kusvika ku11 servings chingwa kana nheyo dzakadai sedayisi kana mbatata
Kana uchida kurasikirwa, unosarudza nhamba dzezasi dzeboka rimwe nerimwe rezvokudya.
Diet Precautions
Izvi zvikafu zvinotakura mashandisi ekugadzirisa zvinowanzoita vanhu vakuru vane utano. Tsvaga nemuongorori wako kuti aone kana kuderedzwa kwekoriori kudya kunokodzera hutano hwako usati washandura kudya kwako.
Vanhu vane chirwere cheshuga, vakadzi vane pamuviri, vana vane makore pasi pe16, uye avo vane chirwere chekudya vanorayirwa zvakasimba kutsvaga mazano ekurapa vasati vashandura kudya kwavo. Munhu anyoresa chiremba wezvokudya ndiye iwe unyanzvi hwako hwekushandisa kukupa zano rekuchinja kwekudya kwako kune zvakanakisisa zvawanikwa. MuUnited States, unogona kuwana unyanzvi hwekudya kuburikidza neAmerican Dietetics Association
1200 Calorie Diet
- 6 ounces nyama nyama kana mapuroteni
- 5 kushandiswa chingwa kana starch
- 3 kushandiswa michero
- 4 kana kupfuura inoshandiswa mishonga
- 2 servings dairy
- 3 servings mafuta
1500 Chirori Chekudya
- 6 ounces nyama nyama kana mapuroteni
- 6 servings chingwa kana starch
- 4 servings michero
- 5 kana kupfuura inoshandiswa mishonga
- 2 servings dairy
- 3 servings mafuta
Kuchengeta Track
Kuchengeta diari yezvokudya pamapepa kana kushandisa purogiramu kunogona kukubatsira kuti unzwisise kuti uri kudya zvakadini uye iwe uri kuwana chikafu chaunoda pane utano. Somuenzaniso, kupinda mune zvaunodya muMyFitnessPal kana kuti Fitbit 's diet tracker ichaongorora kana uri kuwana mishonga yakakwana munharaunda imwe neimwe uye kuti iwe uri kudya kanori dzakawandisa.
Chii Chinoshumira?
Inogona kunge isinganzwisisi yekuti yakadii sekushumira. Sezvo zvikamu zvakatsauswa paresitorendi uye nezvokudya zvechando iwe uchazofanira kuziva kuti yakawandisa zvakadini.
Semuenzaniso, mabheji akanyorwa pane piramidhi yepakutanga angave ari hafu yehuwandu hwemagetsi akaonekwa mumasikati ekofi.
Chingwa, Cereal, Rice, uye Pasta
Mbeu dzose dzinoshandiswa sezvo dzinopa fiber inoda.
- Slice 1 yechingwa kana tortilla (1 ounce)
- 1/2 duku bagel kana 1/2 chirungu muffin kana 1/2 pita (1 ounce)
- 1 ounce wegadzirira-ku-kudya zviyo
- 1/2 kapu yekubika yakagadzirwa, mupunga, kana pasta
Vegetable
Zvimwe zvakasiyana-siyana zvemiriwo zvinotapira zvakanakisisa kune chikafu uye utano.
- 1 kapu yemashizha emashizha akaoma
- 1/2 mukombe wemimwe miriwo, yakabikwa kana yakasvibiswa yakaiswa
- 1/2 mukombe wemvura yemiriwo
- Mamwe mabiko anoisa miriwo yakasvibira mashizha mu "kushandiswa pasina" uye anoti kudya zvakawanda sezvaunoda mashizha letamba, celery, radishes
Zvibereko
Zvose zvibereko kana 100 muzana juice inogona kuwedzera kutapira pane kudya kwako apo iwe unoderedza shuga yakawedzerwa.
- 1 mapepa mapepa, bhanana, orange
- 1 cup mukoroji, cubed melon
- 1/2 kapu yakakanyiwa, yakabikwa, kana michero yemakwenzi
- 1/2 mukombe wemuchero wezvibereko
Misi, Yogurt, uye Cheese
Zvose zvetsika uye My Plate USDA mirayiridzo inoti kuendesa kune mukaka usina mafuta kana usina mafuta kana yogashi.
- 1 cup mukaka
- 1 cup cup or artificially-sweetened flavored yogurt
- 1/4 mukombe kottage cheese kana ricotta
- 1 ounce cheese
Nyama, Nyuchi, Hove, Dry Nyuchi, Mazai, uye Nuts
Cherechedza kuti piramidhi inotora mapuroteni ekudya pane kunyorera. Nokuda kwezvokudya zve-1200-calorie uye 1500-calorie, maounces matanhatu angashandura muzvikamu zviviri.
- 2 kusvika ku3 ounes nyama yakakangwa yakakangwa, huku, kana hove (3 ounces yakaenzana nehukuru hwekadhi yemakadhi)
- 1 kusvika 1 1/2 mukombe wehairi yakabikwa.
- 4 kusvika kune 6 maspuniji epeanut butter kana 1 kapu yemateu.
- 2 kusvika ku3 mazai
Mafuta
- 1 teaspoon mafuta, mafuta, margarine, mayonnaise
- 1 tablespoon saladi kupfeka, kirimu cheese
> Sources:
> Past Food Pyramid Materials. United States Dhipatimendi Rezvekurima. https://www.nal.usda.gov/fnic/past-food-pyramid-materials.
> Chii Chinoshumira? American Heart Association. http://www.heart.org/HEARTORG/Support/What-is-Aerving_UCM_301838_Article.jsp#.Wt4pB5ch3x8.