Food pyramid - i ke kumu o ka maikai no kou kino i kela la i

Food Pyramid - keia ano keia ano o ka noaia i ola ai. Ua? Ac? E School o Public Health ma Harvard. Ka hana i hāpai 'Amelika nutritionists, meaʻai pyramid ua loaa hoapono mai i ka poe akamai o ka Institute o ka Russian Hui mana. Inā 'oe e hoʻohana i ka i manaoia noaia, kou kino, e kiʻi i nā mea eiiiiiaiou ia ia, nā wikamina, puluniu a me ka momoma nāʻakika, mai ka ai hoopauia, oe e pakele kiʻekiʻe-calorie e kākoʻo ana ucts a e kū ai ka liki ole i kaupaonaʻia.

He aha ka i ka ai pyramid?

Schematically, ia mea he isosceles triangle, i ua maheleia i eha pae ma papamoe laina. Kiʻekiʻe o ka hola o ka ia pae o ka pyramid. I ka lalo o ka 'ilikai, o ka nui o nā huahana o keia pae E ia ma luna o kou päkaukau. Conversely, i loko o ka luna pae lākou nei ka poʻeʻai i eʻai like iki me hiki.

1 papahele (kumu o ka pyramid). Eia nō nā kiliala a pau mānoanoa ko - rai ka berena, nulu'Īkalia,ʻeleʻele laiki a me nā kiliala (buckwheat, ota, ke kulina, bale). Ka helu o nā hookauwa ole ai lakou no lā - mai ka 6 a hiki i 11. Products o keia pae e ia i ke kumu o kouʻai hoʻi, ka mea i waiwai i loko o dietary puluniu a me kaʻai i ke kino me ka ikehu e hookoe. Ka berena mai ka maemae palaoa ua i komo i loko o kēia hui, ka mea, ua aia ma luna o ka luna papahele o ka pyramid, a me ka mea ala a me nā bipi kūpaluʻia. Mua i loko o kēia hui nā uala, ka mea, ua manawa hoʻoneʻe i ka luna mua o ka maʻiʻo kiʻekiʻe o ka pia, a maoli he ke kaumaha.

2nd papahele. Ua Ua puʻunaueʻia ma waena o ka hua a me kaʻai iā. I ka lā eʻai 2-4 E hookauwa ana'ku na ka hua a me ka 3-5 E hookauwa ana'ku o kaʻai. Wehewehe pū mai i loko o kāu kela la i keiaʻai i keʻano o nā hua a me ka lau, kaʻoi loa i loko o kekahi mau waihoʻoluʻu. Kou 'ike E e ike hua, alani, ulaula, he lenalena a me ka'ōmaʻomaʻo waihoʻoluʻu. Paʻahauʻai ke kuapo hou, ina ka mea, e pono moʻa. Ma kahi o E hookauwa ana'ku na ka hua a me ka lau, e hiki ke hoʻohana i ko lakou ae pani ai - maoli hua Piʻihonua, a maloʻo hua.

3 papahele. Mau nā kumuʻiʻo ai (ai, ai hua pisetakia, ka iʻa, na anoano, hua, a me legumes). Ka mea, e waihoʻia i laila ma ka nui o ka 2-3 e lawelawe ana no ka lā. Ma ka ia nui, a he haleʻuwī waiū huahana (me ka waiū, me ka waiū, yoghurt, kefir), i ka paipai i kela la nui o ke hookauwa ole ai lakou - 2-3. Oe e wīwī ai, nā manuʻaiʻia me kaʻili, kai iʻa (ka mea e e komo i loko o kaʻai kekahi mau manawa o ka pule) koho. Akā, hanalima e-huahana, sausages, puaʻa e e kaupalena.

4th papahele. O nā mea momona, (wahi bata a me kaʻai aila), ono loa, confectionery, pahee kea a little man. Ka mea, ike mau i ka luna, i ko lakou helu e e minimized i loko o ka 'ike no. Ke meaola hiki ole dispense me momoma ai, ka mea, e pono no ke kahe ana o biochemical reactions a me ka hoʻololi kemikala o nā wikamina. Koho E e haawiia i maoli nō mea kāhinu, -ʻoliva, ke kulina, linseed, pua nānālā.

Food alakaʻi Pyramid like me ka pakeneka, penei: me nā huahana o ka papahele mua - 40% o ka i kela laʻai, i ka lua - 35%, kolu o ka papa - 20%, a me ka ha o ka papahele - 5%.

He aha ka ka mea pololei ai no kēlā me kēia lā? Kēia mau e lawelawe ana o ka ai, mai ka haʻahaʻa kiʻekiʻe 5 E hookauwa ana'ku o ka lau a me ka hua, 2-3 E hookauwa ana'ku o ka kumuʻiʻo-i loaʻa nā huahana.

He aha ka he i mālama ai?

Kēia mea he hae pa alima, i ka nui o ka i ua koho pākahi, ke kaumaha ma muli o ka mana pono o ke kanaka. Inā no ka kōkuaʻana, e lawe 100 nā huna, i loko o kou 'ike E e noho huahana ma ka kēia hiʻohiʻona: 700 nā huna o ka cereal a me 300 nā huna o ka berena, 400 nā huna o ka lau a me 300 nā huna o ka hua, 150 nā huna o kaʻai, ka iʻa, ka waiū, 2-3 hua. Inā e lawe i kekahi hapa o ka 70 nā huna, i ka nui o ka huahana emi pela.

Inā 'oe makemake e ho'ēmi i kou kaumaha, ka meaʻai pyramid mea he kumu hoʻohālike maikaʻi o ka' O ke kaulikeʻai, e hoemiia wale i ka hapa nui e. A no ka poʻe komo māluhiluhi physical hana, e hoonuiia ka helu o nā huahana e, no ka laʻana, ma kekahi hapa, aole ia i lawe 100 nā huna a me 200.

Inā 'oe makemake e hohola aku i ko lakou ola, a hoola ola i ka elemakule, e lawe i ka mooolelo o ka loina o ke ola i keʻai, e hookomo i kaʻai o kaʻano o kaʻai, mai nā pae o ka pyramid. An nui kēia lākiō e kōkua e hooloihi mai i ke ola, o ka lōpū physical haʻawina, a me ka inu ana hoi i lawa ka wai - 8 makaaniani i ka lā no ka awelika kanaka.