Engtin nge i fate chaw tha tak i pek theih ang? MyPlate Food Guide'' hi tanpui nan i hmang thei ang em?

Vawiin hian kan fate tan chaw tha leh inthlau tak siam dan tur kan sawi dawn a ni. A chang chuan eng nge an chawm tur tih leh engzat nge an chawm tur tih hriat a harsa thin. Ngaihtuah buai suh, United States Department of Agriculture-in a rawn siam chhuah dan awlsam leh awlsam tak a awm a, chu chu he thila min pui theitu ``USDA - US Department of Agriculture`` tih hi a ni. Chu chu ``MyPlate Food Guide`` tih chu a ni. Plate rawng hrang hrang ang mai a ni. Hei hian naupang plate-a thil awm tur leh eng order nge awm tur tih chiang takin min hriattir a ni.

`(MyPlate)`-a thil langsar ber berte chu engte nge ni?

Chuvangin, he plate rawng hrang hrang ``MyPlate'' tih hming pu hian thuchah awlsam tak tak, mahse pawimawh tak tak min hrilh a ni. Eng nge an nih i en ang u.

• Engkim mai chu tlem tal pe la, thil inang mai ni lovin, chi hrang hrang nen pe rawh: Chaw tha ber chu ei tur chi khat tam tak pe thei tur a ni lo. Chaw tha ber chu ei tur chi hrang hrang, thlai, thei, buh leh protein te inthlauhna nei hi a ni. Lemziak mawi tak, rawng inang vek ang maiin ngaihtuah rawh.
• I fa plate chanve chu thlai leh thei chi hrang hrangin khat rawh: Ni e, a chanve! Hei hi a pawimawh hle. Thlai leh thei chi hrang hrang te hi kan taksa tana tha tak tak, nutrients, vitamins, minerals te kan neihna ber a ni.
• Kan ei tur buh chi zinga a chanve tal chu buh chi (whole grains) a ni tur a ni: Tunah chuan heng buh chi hrang hrangte hi eng nge ni tih i ngaihtuah mai thei. A awlsam zawngin, oats, whole-wheat chhang, leh brown rice ang chi thil te. Hengte hi fiber a tam hle.
• Sugary drinks aiah low-fat (1%) emaw fat-free milk leh water pe rawh: Naupang hriselna atan a tha hle a, sugary drinks leh artificial drinks a theih ang anga tihtlem hi a tha hle. Chu ai chuan tui pangngai emaw, bawnghnute thau tlem emaw pek a tha zawk.
• Oversized portion pe suh: Hmangaihna avanga kan ti vek. Mahse, naupang mamawh aia tam chaw pek chuan a tul lovah a rihna a tipung thei a ni. Chuvangin, i fate kum leh a mamawh ang zela ei tur pek hi hre reng ang che.

Hriat tur: MyPlate hi kawng min kawhhmuhtu map ang a ni. Kan fate tan chaw tha tak tak pek dan tur ngaihtuahna tha tak min pe a ni.

Engtin nge kan chaw eiah `(MyPlate)` hi kan fit?

Tunah chuan `(MyPlate)`-a i plate i en chuan i plate chanve chu thlai leh thei hian a siam tur a ni tih i hmu nghal thei a, a chanve dang chu thlai leh protein hian a siam tur a ni. Tin, nitin bawnghnute atanga siam, bawnghnute emaw yogurt emaw cheese emaw te pawh telh turin a hriattir bawk.

Mahse zawhna i nei mai thei: "Chaw ei apiangin heng ei tur group zawng zawng hi ka hlan vek a ngai em? Chawhmeh pawh hian thlai ka hlan a ngai em? Aw ka fa hian a ei pawh a ei lo ang.

Chaw ei apianga chûng zawng zawng hlan chu thil harsa tak a ni thei tih chu a dik a ni. Chawhmeh atan thlai i pe thei lo a nih chuan a aiah thei chi khat i pe thei bawk. Chawhmeh leh chawhnu lam chaw ei turah thlai leh thei chi hrang hrang telh bawk ang che.A pawimawh ber chu he plate hi ni khat chhunga kaihhruaina atan ngaihtuah hi a ni.

A awlsam zawngin sawi ila, i fate nitin ei tur a chanve chu thlai leh thei siam tum la, a chanve dang chu whole grain leh protein siam tum bawk ang che. A chang chuan snack tlemte pek pawh a pawi lo, mahse ei tur tha lo, calorie tamna (e.g., ei tur thlum, ei tur thau) te chu a theih ang anga tihtlem tur a ni.

Thil dang pakhat chu, i fate he ei dan thar hi hman thiam harsa i tih chuan, a tha ber chu nangmah ngeiin chutiang ei chu a ni. ``(MyPlate)`` hi naupang tan chauh ni lovin puitling tan pawh guide tha tak a ni. Naupangte chuan an nu leh pate chaw tha ei an hmuh hian automatic in an hmang thiam ta a ni.

Tunah chuan `(MyPlate)` a rawng hrang hrangte hian eng nge a awmzia kan en ang.

He ``MyPlate'' plate-a section rawng hrang hrang hian ei tur chi hrang hrang a entir a. An chanchin hi a hranin sawi ila.

Green part: Thlai chi hrang hrang

He plate-a a tam ber, green-a tarlan hi thlai chi hrang hrang tan chauh dah a ni. Thlai chi hrang hrang chu:

• Naupang hriselna atana mamawh vitamin leh mineral tam tak a pai a ni.
• A pianphungah chuan calorie a tlem .
• Fiber a pai tam hle a ni . He fiber hian i rilru a hahdam a, constipation a veng bawk.

A hnuaia thilte hi thlai chi hrang hrangah an tel a ni:

• Thlai dum dum: spinach, collard greens, kale, broccoli, leh spinach ang chi.
• Orange leh red thlai chi hrang hrang: carrot, pumpkin, sweet potato, tomato.
• Bean leh nut: Chickpeas, lentils, green beans, leh peas ang chi thil (hengte pawh hi protein category-ah an tel bawk).
• Starchy thlai chi hrang hrang: alu, corn, cassava.
• Thlai dang: Thlai dang zawng zawng cauliflower, bean sprouts, eggplant, cucumber te hi a ni.

Ei leh in tha ber tur chuan i chhungte chu kar tin thlai chi hrang hrang eitir thin ang che. Thlai thar, frozen emaw canned emaw i hmang thei bawk. Canned vegetables i thlan chuan chi tlem zawk thlan tum ang che.

Red part: A rah

Fruit hi balanced diet-ah pawh a pawimawh hle. Theiah hian:

• Immuity tichaktu vitamin, Vitamin C te hi a ni.
• Mineral pawimawh tak tak potassium ang chi te .
• Fiber tha tak a pai a ni .

Thei thar, thei frozen emaw, canned fruit emaw i hmang thei bawk. Canned fruit i hman chuan sugar syrup-a dah ai chuan thei tui-a awmte thlang zawk ang che.

Pawimawh: theipui tui 100% in ai chuan theipui pum ei hi a tha zawk hle a, thei tui hian a rah aiin sugar leh calorie a nei tam zawk a, fiber a tlem zawk bawk.

Orange part: Thlai chi hrang hrang

Grain category-ah hian buh chi hrang hrang atanga siam ei tur, wheat, oats, cornmeal, leh barley te a tel a ni. Chhang, roti, noodles, cereal, buhfai, leh pasta te hi he category-ah hian an tel a ni.

Naupangte nitin buhfai an ei zinga a chanve tal chu buh chi khat ( whole grains ) a ni tur a ni . Entirnan, oatmeal, brown rice, leh whole wheat chhang te hi a ni.

Whole grains leh refined grains te hi eng nge an danglamna?

A awlsam hle mai. Whole grains chu buh chi (bran, germ) tha tak tak (bran, germ) te paih chhuak lova siam chhuah a ni. Dietary fiber an pai tam hle a ni . He fiber hian naupangte chu a ti hahdam thei a, constipation ven leh enkawl nan a pui bawk. Thlai chi tamna diet ei hian lung natna leh zunthlum ang chi natna a tihziaawm thei bawk.

Refined grains ( e.g., chhang var, buhfai var) chu a buhfai tha tak tak tam tak, bran ang chi, processing laiin lak chhuah tawhte an ni. Fiber an tlem hle. Mahse, refined grain tam tak chu "enriched" a ni tawh. Chu chu, processing-a vitamin leh mineral lak chhuah thenkhat chu a rawn dah leh a, mahse, fiber chu a dah leh lo tihna a ni.

Purple section: Protein nei ei tur

Protein tamna ei tur hi taksa ruh, vun, thisen leh taksa peng dangte thanlenna leh enkawl thatna atan a pawimawh hle. Vitamin leh mineral pawimawh tak tak, iron ang chi te pawh an pai tel bawk.

Protein tamna eitur te chu:

• Bawngsa, vawk sa, sangha leh tuifinriat thil chi hrang hrang.
• Bean leh nut hring (chickpeas, lentils, leh green beans ang chi).
• Eggs a ni.
• Nuts (peanut, cashew ang chi) leh chi (pumpkin chi, sunflower chi) te.
• Soy atanga siam (e.g. tofu, soy sa, veggie burger) te.

Sa i thlan dawnin sa thau lo emaw, thau tlem emaw thlan tur a ni tih hre reng ang che.

Blue section: Bawnghnute leh bawnghnute atanga siam

He category ah hian bawnghnute leh bawnghnute atanga siam thil dang yogurt leh cheese te a tel a ni. Soy milk leh soy yogurt, calcium dah tel pawh hi he category-ah hian an tel ve bawk.

Calcium bakah hian bawnghnute atanga siamah hian protein leh vitamin D a awm bawk a, Vitamin D hian taksain calcium a hip lut thei a ni. He calcium hian ha leh ruh a tichak a.

Thil tenawm tak: Bawnghnute atanga siam thil, butter, cream, leh cream cheese te hian calcium a pai tam lo hle. Chuvangin he dairy food category-ah hian an tel ve lo.

Naupang kum 2 chunglam hnenah thau tlem emaw thau lo emaw bawnghnute leh bawnghnute atanga siam thil pek hi tih danah siam rawh.

A chipchiar zawka hriat duh chuan...

``(MyPlate)`` hi ei leh in hrisel dan tur kaihhruaina mai a ni. I fate ei leh in chungchangah harsatna i neih chuan i chhungkaw doctor nen hemi chungchang hi sawipui a tha ber. I fa tana tha ber tur thurawn a pe thei che a ni.

He ``MyPlate`` method chungchang, nitin ei tur ruahmanna, recipe, leh thiltih hrang hrang chungchang hi United States Department of Agriculture (USDA) (MyPlate.gov) website-ah hian i hmu thei ang, he ``MyPlate`` method hi a rawn hmang hmasa ber a ni. Mahse, American context atana siam a nih avangin kan rama ei leh in tur awm zawng zawng nena inmil tura siam a pawimawh tih hi hre reng ang che.

Take-Home Thuchah a ni

Okay, chuvangin kan sawi tawh atanga i hriat reng tur thenkhat chu tawi te tein han thlir leh ila:

• Balance hi a pawimawh ber: Chaw chi khat tam tak ei ai chuan ei tur group tinte tlem tal pek a tha zawk.
• I plate chanve chu thei leh thlai a ni tur a ni: Hei hi i ngaihtuah reng tur a ni. I plate chu thlai leh thei chi hrang hrang hmangin chei rawh.
• Whole grains hi theihnghilh suh: I fate chawah bran rice, chickpea chhang, leh oats ang chi te dah tel bawk ang che.
• Lean proteins thlang rawh: Sangha, vawk (vun nei lo), artui, lentils, leh chickpeas te hi protein source tha tak an ni.
• Low-fat dairy products: I fate tan low-fat dairy products, bawnghnute leh yogurt te thlang rawh.
• Sugar leh oil tul lo tihtlem: In tur thlum, toffee, chocolate, leh ei tur hriak nei te chu a theih ang angin tihtlem rawh.
• Entawn tlak ni rawh: I fate’n chaw tha tak tak i ei lai an hmuh chuan anni pawhin an thiam ve mai ang.

Chuvangin, he `(MyPlate Food Guide)` hian nang leh i fa chu hrisel leh hlim taka awm turin a puih ngei ka beisei. Tlemte thawhrimna nen chuan chutiang chuan a harsa lo. I fa chu a tha ber i pe thei!

` Ei leh in hrisel, naupang chaw tha, MyPlate, balanced diet, thlai, thei, thlai chi hrang hrang