Khoom noj khoom haus hauv. Hauv kev noj haus. Noj: kev noj haus hauv

Kiag li txhua leej txhua tus paub hais tias tib neeg noj qab haus huv, txoj kev lom zem ntau yog nyob ntawm seb nws noj thiab haus. Tam sim no, muaj ntau yam kev soj ntsuam ntawm teb chaws uas tsim yog tiag muaj kev txhawj xeeb txog qhov teeb meem ntau heev ceeb thawj. Tom qab tag nrho, nws feem ntau yuav qhov ua rau ntawm cov ntshav qab zib, mob stroke thiab lub plawv nres. Raws li ib tug tshwm sim ntawm kev tshawb fawb nqa tawm los ntawm cov kws tshwj xeeb ntawm kev noj qab nyob cov khoom noj hauv twb tsim. Tom qab ntawd nyob rau hauv qhov tsab xov xwm peb yuav tsum to taub nws yog dab tsi.

Txheej txheem cej luam

Khoom noj khoom haus hauv visually yog ib tug schematic sawv cev ntawm kev noj haus kev cai rau cov kev loj hlob ntawm nutritionists. Khoom nyob rau hauv paus ntawm lub qauv, tsim lub hauv paus ntawm tib neeg tag nrho cov zaub mov. Tab sis lub ntsiab rau sab saum toj ntawm nws yog pom zoo kom siv nyob rau hauv txwv ntau los yog cais los ntawm cov khoom noj zoo rau nws. Khoom noj khoom haus hauv hwj chim tau raug lees paub tias nutritionists tag nrho cov thoob lub ntiaj teb thiab hnub no yog pom tias yog ib qhov zoo tshaj tswv yim pom zoo rau lub normalization ntawm qhov ceeb thawj.

Kev loj hlob ntawm Harvard zaum

Qhov no pyramid ntawm lub hwj chim yog los ntawm kev txaus siab. Cov thawj heev luam tawm version yog zoo ntawm tus qauv, muab faib mus rau hauv tiers. Thaum nws puag pw txhua txhua hnub ce, dej kom tsawg volume (2 l rau cov txiv neej thiab 1.5 rau cov poj niam l), raws li zoo raws li qhov hnyav tswj. Nyob rau txhua lub tom ntej no theem ntawm cov khoom pab pawg neeg tau raug muab tso rau.

yam ntxwv duab

Hauv Hwj chim, duab uas muaj qhia hauv qab no, muaj cov nram qab nrig txog kev pom faib sector:

• 1 theem - puag. Qhov no sector muaj cov khoom sib khawb ntawm ib tug noj qab nyob zoo noj cov zaub mov txhua txhua hnub. Ntawm lawv yog cov: tag nrho grain khoom, bran, cereals, khob cij los ntawm hmoov nplej, cov nplej xim av. Tsis tas li ntawd no twb dej num raws li ntau yam zaub roj: txiv, canola, paj noob hlis, pob kws, taum hwv, txiv laum huab xeeb thiab lwm leej lwm tus.
• 2nd theem - berries thiab txiv hmab txiv ntoo. Lawv pom zoo txhua hnub kom tsawg yog 2-3 servings. Muaj thiab zaub ntawm tag nrho cov hom. Lawv pom zoo kom haus nyob rau hauv unlimited qhov ntau.
• 3 theem - no twb dej num raws li protein-muaj tsob nroj khoom noj (nws yog, nyob rau hauv particular, legumes, ceev). Lawv tus nqi ntawm tau - los ntawm 1 mus rau 3 servings ib hnub twg.
• 4 theem - tsiaj cov khoom: loin skinless nqaij qaib, ntses, qe. Standard - txog li 2 servings ib hnub twg.
• 5 theem - khoom noj siv mis. Lawv pom zoo rau 1 los yog 2 servings txhua txhua hnub.
• 6 theem - rau sab saum toj ntawm lub pyramid. Ntawm no nws yog muab tso rau cov khoom uas muaj tsis tshua muaj heev zaus ntawm kev siv. Cov muaj xws li: liab nqaij, sausages, margarine, butter. Nyob rau tib lub theem twb qos yaj ywm, mov ua los ntawm cov hmoov nplej dawb, refined mov, khoom qab zib thiab fizzy dej qab zib.

Tsis tas li ntawd, lub tswvyim kws tsom rua lub tseem ceeb ntawm restrained tau ntawm dej cawv, nrog nyiam yuav tsum tau muab rau liab cawu cub. Raws li tus kws kho los ntawm ib tug kws kho mob pub rau noj vitamin thiab pob zeb hauv av tshuaj. Cov yooj yim hauv paus ntsiab lus ntawm lub Harvard zaub mov pyramid - mus qhia txog qhov yuav tsum tau rau heev noj ntawm pawg zaub mov nyob rau hauv nws puag. Lub siab dua cov neeg kawm ntawv uas lub ntsiab yog, tus tsis zoo rau tib neeg lub cev lawv sawv cev rau. Hauv kev noj haus tsim los ntawm Harvard cov kws txawj, yog thoob plaws nyob rau hauv lub ntiaj teb no. Ntxiv mus, rau ib ntev lub sij hawm ntawm lub sij hawm nws twb tau muab siv raws li ib tug yuav tsum muaj system rau poob phaus.

Hauv MyPyramid khoom noj. Enhanced txoj kev loj hlob ntawm lub American Dietetic

Harvard noj qab nyob zoo noj pyramid feem ntau underwent ntau yam kev hloov. Qhov kawg version ntawm MyPyramid, luam tawm nyob rau hauv 2007, yog tsim los ntawm US Department of Agriculture, thiab tom qab tau txais tus txheej xwm ntawm lub xeev qhov kev pab cuam. American Hauv lub hwj chim yog raws li qhov tseeb kev tshawb fawb nyob rau hauv lub teb ntawm Dietetics. Tsis zoo li nws predecessors, nws lub hauv paus ntsiab lus ntawm qhov kev sib cais ntawm lub ntsiab ntawm kev noj haus yog tsis raws li sis tsis sib haum lub luag hauj lwm ntawm tej yam yooj yim carbohydrates thiab tsiaj, thiab qhia rau lawv nyob rau hauv ib tug nyob qib nrog zaub rog thiab complex carbohydrates. Qhov no zaub mov pyramid yog raws li nyob rau hauv 5 ntsiab cai:

• Ntau yam.
• Proportionality.
• Cawv.
• Kheej.
• Lub cev ua ub no.

muaj ntau haiv neeg

Qhov no txoj ntsiab cai hais tias kiag li tag nrho cov khoom yog Attendance tseem ceeb heev rau tib neeg lub cev. Dig muag, tswvyim yog ib tug complex multi-kob sectors. Nyob rau hauv cov ntaub ntawv no, txhua coj mus rau ib tug tej pab pawg neeg ntawm cov ntsiab ntawm kev noj haus:

• Txiv kab ntxwv - nplej. Cov no muaj xws bran, tag nrho nplej pasta, cereals, wholemeal qhob cij, cov nplej xim av. Tam sim no cereal uas tsis muaj nyob rau hauv roj. Lawv yog cov nplua nuj nyob rau hauv cov vitamins tag nrho complex (PP, E, B1, B2), cov zaub mov (calcium, iron, magnesium, phosphorus, poov tshuaj), zaub protein, khoom noj khoom haus fibers. Cereals yog cov complex carbohydrates. Cov pom zoo nqi ntawm tag nrho grain khoom nyob rau hauv cov khoom noj ntawm 6 feem.
• Ntsuab - tag nrho cov hom ntawm cov zaub. Nws yog tsim nyog los haus los ntawm 3 mus rau 5 feem txhua txhua hnub. Nws yog ib qho tseem ceeb hais tias ib tug ntawm lawv yog cov daj, txiv kab ntxwv los yog zaub ntsuab, tshwj xeeb tshaj yog nplua nuj nyob rau hauv beta-keratin.
• Liab - berries thiab txiv hmab txiv ntoo. Qhov no pab pawg neeg ntawm cov khoom, xws li zaub, qhov tseem ceeb ntawm pro-vitamin A, thiab lwm yam organic tebchaw, dej, poov tshuaj, hlau, folic acid, cellulose, organic acids (benzoic, citric, tartronic, salicylic acid, tartaric acid). Cov pom zoo nqi ntawm cov zaub nyob rau hauv lub txhua hnub khoom noj - 2-3 servings. Ib tug ntawm lawv yuav tsum tau muaj nyob rau hauv vitamin C. Preference yuav tsum tau muab rau cov khoom uas muaj ib tug uas tsis muaj glycemic theem.
• Daj - cov rog. Qhov tseem pab tau rau cov tib neeg lub cev yog zaub. Lawv muaj nyob rau hauv ceev, cov noob, zaub roj, zoo li nyob rau hauv cov ntses. Nyob rau hauv rooj plaub no tus noj ntawm cov khoom noj uas muaj cov khib nyiab cov ntsiab lus ntawm cov roj nyeem, xws li margarine, butter, confectionery rog, nws yog pom zoo kom txo. Qhov no ceev faj yog txuam nrog rau cov kev pheej hmoo ntawm cov hlab plawv tus kab mob.
• Cov xim xiav - khoom noj siv mis (cheese, mis nyuj, yogurt). Qhov kuaj pom hais 2-3 servings ntawm no ya nyob rau hauv cov khoom noj muab ib tug tag nrho kom tsawg ntawm cov fatty cov nqaijrog, tag nrho cov complex ntawm cov vitamins (B2, B6, B12, A, D, E) thiab minerals (phosphorus, poov hlau, magnesium, iodine, zinc). Tsis tas li ntawd khoom noj siv mis yog nplua nuj nyob rau hauv lactobacilli thiab bifidobacteria, yuav pab tau normalize lub plab hnyuv microflora.
• Liab doog xim - liab nqaij, ntses, qe, nqaij qaib. Lub sij hawm tsawg yog 2-3 servings. Tsiaj cov nqaijrog muaj nyob rau hauv cov khoom no muaj tag nrho cov tseem ceeb cov amino acids. Nws yog pom zoo kom muaj xws li nyob rau hauv cov khoom noj ntawm ntshiv nqaij, uas tsis muaj nyob rau hauv roj, xws li nqaij npuas tenderloin, nqaij nyuj tenderloin, ceg ntawm tug menyuam yaj. Nqaij muaj cov vitamins A, B. Nws tseem yog tam sim no hlau. Ntses yog cov nplua nuj nyob rau hauv polyunsaturated fatty acids thiab vitamin A. Lawv pab ntxuav lub cev los ntawm cov roj nyeem thiab roj uas txhaws taus deposits. Cov kev ua no muaj ib tug nyhuv lig rau cov hlab plawv system. Qe - ib tug zoo ntawm cov vitamins A, B, D thiab minerals xws li phosphorus, hlau, poov hlau. Tsis tas li ntawd, qhov no pab pawg neeg no muaj xws li legumes thiab ceev. Lawv - lub qhov ntawm zaub protein, noj qab nyob zoo rog, vitamin E thiab fiber.

Proportionality, cawv, tus kheej

Lub dav ntawm txhua sector ntawm lub pyramid nruab nrab yog cov hnub tus nqi ntawm zaub mov noj thiab tsis pom kev qha tau lawv tag nrho ratio. Cia li saib cov daim ntawv mus rau to taub: zaub, nplej, txiv hmab txiv ntoo thiab khoom noj siv mis yog muab ib tug thawj tseem ceeb; nqaij, ntses, qe thiab ceev - theem nrab; Sibhawm kuj muab rau qhov tsawg tshaj plaws feem pua ntawm tau. Siv lub pyramid muaj xws li ua raws li cov mob loj tsawv tau ntawm cov khoom noj. Txij li thaum txawm tsawg-calorie khoom noj, noj nyob rau hauv loj qhov ntau, ua rau tus opposite nyhuv nyob rau hauv txo phaus. Lub hauv paus ntsiab lus ntawm ib tug neeg hwj chim hu ib tug txiv neej mus tso tseg rau standardization thiab yuav ua rau ib tug noj cov zaub mov raws li koj lub hnub nyoog, poj niam txiv los yog lwm yam yam ntxwv.

Lub hauv paus ntsiab lus ntawm lub cev ua si

Hauv MyPyramid cim yog ib tug txiv neej nce toj lub stairs. Qhov no tsis yog ib qho kev huam yuaj. Qhov no duab yog ib tug loj rov qab qhov tseem ceeb ntawm ib ce muaj zog uas yog pom zoo kom ua tsawg kawg yog 1 teev txhua txhua hnub.

Siv cov khoom noj khoom haus hauv rau cov me nyuam

Tus me nyuam noj cov zaub mov yuav tsum muaj tag nrho cov tsim nyog rau nws kom txoj kev loj hlob thiab kev loj hlob ntawm cov as-ham. Nws yog tag nrho muaj peev xwm muab ib tug noj qab nyob zoo cov khoom noj. khoom noj khoom haus hauv nws yooj yim heev yuav ua rau ib tug me nyuam txoj kev ntawv qhia zaub mov. Ua li no, koj yuav tsum ua kom pom tseeb rau cov ntsiab teem nyob rau hauv ib tug ntau yam ntawm sectors. Peb yuav tsum tsis txhob kiag li cais cov seem cov khoom nyob rau hauv me me qhov ntau, lawv yuav tsum tau ua tam sim no nyob rau hauv ib tug me nyuam txoj kev ntawv qhia zaub mov.

Noj cov zaub mov rau cov poj niam cev xeeb tub

Nyob rau hauv thaum poj niam lub cev yuav tsum tau nce mus kawm cov zaub mov, cov nqaijrog thiab vitamins. Tsim ib tug ua kom tiav noj haus rau lub cev xeeb tub poj niam muaj peev xwm kuj yuav raws li nyob rau hauv lub American pyramid MyPyramid nrog tag nrho cov tswv yim pom zoo ntawm cov kws muaj txuj saib.