Ungayondla kanjani ingane yakho ukudla okunomsoco? Ungayisebenzisa yini i-"MyPlate Food Guide" ukuze ikusize?

Namuhla sizokhuluma ngendlela yokulungiselela ukudla okunomsoco nokunokulinganisela kwezingane zethu ezincane. Ngezinye izikhathi kunzima ukwazi ukuthi sizobaphakelani nokuthi sizobaphakelani okungakanani. Ungakhathazeki, kunendlela elula kakhulu futhi eyethulwe uMnyango Wezolimo wase-United States, okungukuthi, i-"USDA - US Department of Agriculture" engasisiza ngalokhu. Leyo yi-"MyPlate Food Guide". Ifana nepuleti elinombala. Lokhu kusibonisa ngokucacile ukuthi yiziphi izinto okufanele zibe sepuletini lengane nokuthi zilandelana kanjani.

Yiziphi izici eziyinhloko ze-`(MyPlate)`?

Ngakho-ke, kunemiyalezo elula kodwa ebaluleke kakhulu esitshelwa yileli pleyiti elinemibala ebizwa ngokuthi ``MyPlate''. Ake sibone ukuthi iyini.

• Nikeza okuncane kwakho konke, hhayi into efanayo kuphela, kodwa ngokuhlukahluka: Ukudla okungcono kakhulu akusikho okunikeza ukudla okufanayo. Ukudla okuhle kakhulu yilokhu okunezilinganiso zokudla ezahlukene, njengemifino, izithelo, okusanhlamvu, kanye namaprotheni. Cabanga ngakho njengomdwebo omuhle onemibala efanayo.
• Gcwalisa ingxenye yepuleti yengane yakho ngemifino nezithelo: Yebo, ingxenye! Lokhu kubaluleke kakhulu. Imifino nezithelo kuyimithombo eyinhloko yezakhamzimba, amavithamini, namaminerali amahle emizimbeni yethu.
• Okungenani ingxenye yokusanhlamvu esikudlayo kufanele kube okusanhlamvu okuphelele: Manje ungase uzibuze ukuthi lokhu okusanhlamvu okuphelele kuyini. Kalula nje, izinto ezifana ne-oats, isinkwa sikakolweni ophelele, kanye nelayisi elinsundu. Lokhu kuphezulu ku-fiber.
• Nikeza ubisi namanzi anamafutha aphansi (1%) noma angenawo amafutha esikhundleni seziphuzo ezinoshukela: Kuhle kakhulu empilweni yezingane ukunciphisa ukuphuza iziphuzo ezinoshukela neziphuzo zokwenziwa ngangokunokwenzeka. Esikhundleni salokho, kungcono ukuzinika amanzi alula noma ubisi olunamafutha aphansi.
• Unganiki ingane ukudla okuningi kakhulu: Sonke sikwenza ngothando. Kodwa-ke, ukunikeza ingane ukudla okuningi kunalokho ekudingayo kungaholela ekukhuluphaleni okungadingekile. Ngakho-ke, khumbula ukunikeza ingane yakho ukudla ngesilinganiso esifanele iminyaka nezidingo zayo.

Khumbula: I-MyPlate ifana nemephu esibonisa indlela. Isinika umbono omuhle wokuthi singabanikeza kanjani abantwana bethu ukudla okunempilo.

Siyifaka kanjani i-`(MyPlate)` ekudleni kwethu?

Manje uma ubheka ipuleti lakho ku-`(MyPlate)`, ungabona ngokushesha ukuthi imifino nezithelo kufanele zenze ingxenye yepuleti lakho, kanti okusanhlamvu namaprotheni kufanele kwenze ingxenye yesibili. Ngaphezu kwalokho, kukukhumbuza ukuthi ufake umkhiqizo wobisi njengobisi noma i-yogurt noma ushizi nsuku zonke.

Kodwa ungase ube nemibuzo efana nale: "Ingabe ngidinga ukunikeza wonke la maqembu okudla kukho konke ukudla? Ingabe ngidinga ukunikeza nemifino ekudleni kwasekuseni? O, ingane yami ayifuni nokuyidla..."

Vele, kungaba nzima ukunikeza konke lokhu ekudleni ngakunye. Uma ungakwazi ukunikeza imifino yesidlo sasekuseni, unganikeza isithelo esikhundleni salokho. Faka imifino nezithelo ekudleni kwakho kwasemini nakusihlwa.Into ebaluleke kakhulu ukucabanga ngaleli plate njengesiqondiso sosuku lonke.

Kalula nje, zama ukwenza ingxenye yokudla kwengane yakho kwansuku zonke ibe yimifino nezithelo, kanti enye ingxenye ibe okusanhlamvu okuphelele namaprotheni. Kulungile ukuyinika ukudla okulula okuncane ngezikhathi ezithile, kodwa nciphisa ukudla okunezakhamzimba ezincane, okunama-calorie amaningi (isib. ukudla okunoshukela, ukudla okunamafutha) ngangokunokwenzeka.

Enye into, uma ucabanga ukuthi kunzima ukujwayela izingane zakho le ndlela entsha yokudla, into engcono kakhulu ongayenza ukudla ngaleyo ndlela wena. ``(MyPlate)`` iyisiqondiso esihle hhayi nje kuphela ezinganeni kodwa nakubantu abadala. Lapho izingane zibona abazali bazo bedla ukudla okunomsoco, ziyajwayela ngokuzenzakalelayo.

Ake sibone ukuthi izingxenye ezinemibala ze-`(MyPlate)` zisho ukuthini.

Ingxenye ngayinye enemibala kuleli pleyiti elithi "MyPlate" imelela amaqembu okudla ahlukene. Ake sixoxe ngalo ngalinye ngokwalo.

Ingxenye eluhlaza: Imifino

Ingxenye enkulu yaleli plate, eboniswe ngombala oluhlaza, igcinelwe imifino. Imifino yile:

• Iqukethe amavithamini namaminerali amaningi adingekayo empilweni enhle yezingane.
• Ngokwemvelo kuphansi ngamakhalori .
• Icebile nge- fiber . Le fiber ikusiza uzizwe usuthi futhi iyasiza nasekuvimbeleni ukuqunjelwa.

Izinto ezilandelayo ziyingxenye yesigaba semifino:

• Imifino eluhlaza okotshani: njengesipinashi, imifino eluhlaza okotshani, i-kale, i-broccoli, nesipinashi.
• Imifino e-orange nebomvu: izaqathe, ithanga, ubhatata, utamatisi.
• Ubhontshisi namantongomane: Izinto ezifana noshizi, amalentili, ubhontshisi oluhlaza, kanye nophizi (nalezi ziyingxenye yesigaba samaprotheni).
• Imifino enesitashi: amazambane, ummbila, umdumbula.
• Eminye imifino: Yonke eminye imifino efana nekholifulawa, amahlumela obhontshisi, isitshalo seqanda, ikhukhamba.

Ukuze uthole ukudla okunempilo okungcono, phakela umndeni wakho imifino ehlukahlukene isonto ngalinye. Ungasebenzisa imifino emisha, eqandisiwe, noma esemathinini. Uma ukhetha imifino esemathinini, zama ukukhetha leyo enosawoti omncane.

Ingxenye ebomvu: Isithelo

Izithelo nazo ziyingxenye ebaluleke kakhulu yokudla okunempilo. Izithelo ziqukethe:

• Amavithamini aqinisa amasosha omzimba, njengeVithamini C.
• Amaminerali abalulekile njenge -potassium .
• Iqukethe inani elihle le-fiber .

Ungasebenzisa izithelo ezintsha, izithelo eziqandisiwe, noma izithelo ezisemathinini. Uma usebenzisa izithelo ezisemathinini, khetha ezikujusi wezithelo kunokuba zisesiraphu kashukela.

Okubalulekile: Ukudla izithelo eziphelele kungcono kakhulu kunokuphuza ijusi yezithelo engu-100%, njengoba ijusi yezithelo inoshukela nama-calories amaningi kunesithelo uqobo, kanye ne-fiber encane.

Ingxenye ye-Orange: Okusanhlamvu

Isigaba sokusanhlamvu sihlanganisa ukudla okwenziwe nganoma yikuphi okusanhlamvu, njengokolweni, i-oats, umbila, nebhali. Isinkwa, i-roti, ama-noodle, okusanhlamvu, ilayisi, ne-pasta kuwela kulesi sigaba.

Okungenani ingxenye yokusanhlamvu izingane ezikudlayo nsuku zonke kufanele kube okusanhlamvu okuphelele . Izibonelo zifaka phakathi i-oatmeal, ilayisi elinsundu, kanye nesinkwa sikakolweni esigcwele.

Uyini umehluko phakathi kokusanhlamvu okuphelele nokusanhlamvu okucolisisiwe?

Kulula kakhulu. Okusanhlamvu okuphelele yilawo enziwe ngaphandle kokususa izingxenye ezinomsoco zokusanhlamvu (i-bran, i-germ). Kucebile nge- fiber yokudla . Le fiber isiza izingane zizizwe zigcwele futhi isiza ekuvimbeleni nasekuphatheni ukuqunjelwa. Ukudla ukudla okucebile ngokusanhlamvu okuphelele kunganciphisa nengozi yezifo ezifana nesifo senhliziyo nesifo sikashukela.

Okusanhlamvu okucolisisiwe ( isib. isinkwa esimhlophe, ilayisi elimhlophe) yilawo asuswe izingxenye eziningi zokudla okusanhlamvu, njenge-bran, ngesikhathi sokucubungula. Ane-fiber eningi kakhulu. Kodwa-ke, okusanhlamvu okuningi okucolisisiwe "kucebile." Okusho ukuthi, amanye amavithamini namaminerali asuswe ngesikhathi sokucubungula afakwa futhi. Kodwa-ke, i-fiber ayifakwa futhi.

Ingxenye ephuzi: Ukudla kwamaprotheni

Ukudla okucebile ngamaprotheni kubalulekile ekukhuleni nasekugcinweni kwemisipha, isikhumba, igazi, nezinye izicubu emzimbeni. Futhi kuqukethe amavithamini namaminerali abalulekile, njengensimbi.

Ukudla okucebile ngamaprotheni kufaka phakathi:

• Inyama yenkomo, inkukhu, inhlanzi kanye nokudla kwasolwandle.
• Ubhontshisi omisiwe namantongomane (njengobhontshisi oluhlaza, ama-lentile, nobhontshisi oluhlaza).
• Amaqanda.
• Amantongomane (njengamantongomane, ama-cashew) kanye nembewu (imbewu yamathanga, imbewu yelanga).
• Imikhiqizo yesoya (isib. i-tofu, inyama yesoya, ama-burger emifino).

Uma ukhetha inyama, khumbula ukukhetha enamafutha amancane noma engenamafutha amaningi .

Ingxenye eluhlaza okwesibhakabhaka: Ubisi nemikhiqizo yobisi

Lesi sigaba sihlanganisa ubisi neminye imikhiqizo yobisi efana neyogathi noshizi. Ubisi lwesoya kanye neyogathi yesoya, okune-calcium eyengeziwe, nakho kuwela kulesi sigaba.

Ngaphezu kwe -calcium , imikhiqizo yobisi iqukethe amaprotheni kanye ne-vitamin D. I-Vitamin D isiza umzimba ukuthi umunce i-calcium. Le calcium isiza ukugcina amazinyo namathambo eqinile.

Into encane: Izinto ezenziwe ngobisi, njengebhotela, ukhilimu, noshizi okhilimu, azinawo i-calcium eningi. Ngakho-ke, azizona ezalesi sigaba sokudla kobisi.

Zenze umkhuba ukunikeza izingane ezineminyaka engaphezu kwemibili ubudala ubisi nemikhiqizo yobisi enamafutha amancane noma engenamafutha.

Uma ufuna ukwazi imininingwane eyengeziwe...

"(MyPlate)" imane nje iyisiqondiso sendlela yokudla enempilo. Uma unenkinga yokudla kwengane yakho, kungcono ukukhuluma nodokotela womndeni wakho ngalokhu. Angakunikeza iseluleko esilungele ingane yakho.

Ungathola ulwazi olwengeziwe mayelana nale ndlela ethi "MyPlate", izinhlelo zokudla zansuku zonke, izindlela zokupheka, kanye nemisebenzi ehlukahlukene kuwebhusayithi yoMnyango Wezolimo wase-United States (USDA) (MyPlate.gov), owethula okokuqala le ndlela ethi "MyPlate". Kodwa-ke, khumbula ukuthi njengoba yasungulwa ngenxa yomongo waseMelika, kubalulekile ukuyivumelanisa nokudla neziphuzo ezitholakala ezweni lethu.

Umlayezo Wokuya Nawe Ekhaya

Kulungile, ake sibukeze kafushane ezinye zezinto okudingeka uzikhumbule kulokho esikhulume ngakho:

• Ukulinganisela kubalulekile: Kungcono ukunikeza ukudla okuncane kweqembu ngalinye kunokudla okuningi okufanayo.
• Ingxenye yepuleti lakho kufanele ibe izithelo nemifino: Lokhu kuyinto okufanele uyikhumbule nakanjani. Hlobisa ipuleti lakho ngemifino nezithelo ezimibalabala.
• Ungakhohlwa okusanhlamvu okuphelele: Faka izinto ezifana nelayisi le-bran, isinkwa se-chickpea, kanye ne-oats ekudleni kwezingane zakho.
• Khetha amaprotheni angenamafutha amaningi: Inhlanzi, inkukhu (engenasikhumba), amaqanda, amalentili, kanye noshizi kuyimithombo emihle yamaprotheni.
• Imikhiqizo yobisi enamafutha aphansi: Khetha imikhiqizo yobisi enamafutha aphansi njengobisi neyogathi yezingane zakho.
• Nciphisa ushukela namafutha angadingekile: Nciphisa iziphuzo ezinoshukela, i-toffee, ushokoledi, kanye nokudla okunamafutha ngangokunokwenzeka.
• Yiba yisibonelo: Uma izingane zakho zikubona udla ukudla okunomsoco, nazo zizojwayela.

Ngakho-ke, ngithemba ukuthi lo `(Umhlahlandlela Wokudla we-MyPlate)` uzokusiza wena nengane yakho nihlale niphilile futhi nijabule. Ngomzamo omncane, akunzima kangako. Unganika ingane yakho okungcono kakhulu!

Ukudla okunempilo, ukudla okunempilo kwezingane, i-MyPlate, ukudla okulinganiselayo, imifino, izithelo, okusanhlamvu