Khoom noj khoom haus pyramid - lub hauv paus ntawm kev zoo kev noj haus txhua txhua hnub

Khoom noj khoom haus Hauv - qhov no zoo ntawm cov tswvyim rau kev noj qab nyob noj. Nws yog tsim los ntawm Tsev Kawm Ntawv ntawm Public Health ntawm Harvard. Qhov kev thov American nutritionists, khoom noj khoom haus hauv tau txais kev pom zoo los ntawm cov kws txawj ntawm lub koom haum ntawm Lavxias teb sab Federation lub hwj chim. Yog hais tias koj siv cov lus tswvyim, koj lub cev yuav tau txais tag nrho cov tsim nyog yam rau nws, vitamins, fiber thiab fatty acids ntawm cov zaub mov noj, koj yuav tsis txhob high-calorie pro ucts thiab yuav tau txais ntau heev ceeb thawj.

Yuav ua li cas yog cov zaub mov hauv?

Schematically, nws yog ib qho ceskaum daim duab peb sab, uas yog muab faib ua plaub theem ntawm txoj kab. Qhov siab kwv yees li tib yam theem ntawm lub pyramid. Lub sab rau theem, qhov ntau cov khoom ntawm no pab pawg neeg yuav tsum tau nyob rau hauv koj lub rooj. Conversely, rau hauv lub Upper theem yog cov khoom noj uas yuav tsum noj raws li me ntsis li sai tau.

1 pem teb (hauv paus ntawm lub pyramid). Ntawm no yog cov cereals whole grains - rye cij, pasta, cov nplej xim av thiab lwm yam cereals (buckwheat, oats, pob kws, barley). Number of servings ib hnub - los ntawm 6 mus rau 11 khoom ntawm no pab pawg neeg yuav tsum tau lub hauv paus ntawm koj noj cov zaub mov, lawv yog cov nplua nuj nyob rau hauv kev noj haus fiber ntau thiab zaub muab lub cev nrog rau lub zog mus spare. Mov ci los ntawm refined hmoov yog tsis muaj nyob rau hauv pab pawg neeg no, nws yog nyob rau hauv sab saum toj pem teb ntawm lub pyramid, nrog rau cov khoom qab zib thiab cov roj. Nyuam qhuav pib nyob rau hauv pab pawg neeg no muaj xws li qos yaj ywm, nws yog tam sim no tau tsiv mus rau lub sab saum toj kauj ruam ntawm lub high school cov ntsiab lus ntawm starch, uas tsub kom lub ceeb thawj.

2nd pem teb. Nws yog faib nruab nrab ntawm txiv hmab txiv ntoo thiab zaub. Lub hnub yuav tsum noj 2-4 servings ntawm txiv hmab txiv ntoo thiab 3-5 servings ntawm zaub. Muaj xws li nyob rau hauv koj txhua hnub khoom noj ntau yam ntawm txiv hmab txiv ntoo thiab zaub, dua li nyob rau hauv cov xim txawv. Koj cov zaub mov yuav tsum tau tam sim no txiv hmab txiv ntoo, txiv kab ntxwv, liab, daj thiab ntsuab xim. Cov zaub mov khov yuav hloov tshiab, yog hais tias lawv yog zoo siav. Es tsis txhob servings ntawm txiv hmab txiv ntoo thiab zaub, koj muaj peev xwm siv lawv hloov - tej yam ntuj tso txiv hmab txiv ntoo kua thiab qhuav txiv hmab txiv ntoo.

3 pem teb. Cov no muaj xws protein cov khoom noj (nqaij, ceev, ntses, noob, qe, thiab legumes). Lawv yuav tsum tau muaj nyob rau hauv tus nqi ntawm 2-3 servings ib hnub twg. Nyob rau tib theem thiab yog khoom noj siv mis (cheese, cheese, yoghurt, kefir), cov pom zoo txhua hnub ntau npaum li cas ntawm servings - 2-3. Koj yuav tsum tau xaiv ntshiv nqaij, nqaij qaib tsis muaj daim tawv nqaij, cov hiav txwv ntses (nws yuav tsum tau muaj nyob rau hauv cov khoom noj ob peb lub sij hawm ib lub lim tiam). Tab sis muaj by-khoom, sausages, nqaij npuas kib yuav tsum xwb.

4 pem teb. Cov no muaj xws rog (butter thiab zaub roj), khoom qab zib, confectionery, dej qab zib thiab khoom qab zib. Lawv txhob txwm yog cov nyob rau sab saum toj, lawv muaj pes tsawg yuav tsum tau nyoog nyob rau hauv cov zaub mov. Cov kab mob yuav tsis dispense nrog zaub mov, lawv yog tsim nyog rau cov ndlwg ntawm biochemical kev tig cev thiab synthesis ntawm cov vitamins. Preference yuav tsum tau muab rau tej yam ntuj tso zaub roj - txiv, pob kws, linseed, paj noob hlis.

Khoom noj khoom haus Guide Hauv raws li ib feem pua raws li nram no: cov khoom ntawm cov thawj pem teb - 40% ntawm cov hnub noj cov zaub mov, qhov thib ob - 35%, peb pem teb - 20%, thiab cov plaub pem teb - 5%.

Yuav ua li cas yog qhov tseeb zaub mov rau txhua txhua hnub? Qhov no ntau yam servings ntawm cov zaub mov los ntawm cov theem sab 5 servings ntawm zaub thiab txiv hmab txiv ntoo, 2-3 servings ntawm protein-muaj khoom.

Yuav ua li cas yog ib qho?

Qhov no yog ib tug txheej txheem tsev, qhov luaj li cas ntawm cov uas yog xaiv ib lub zuj zus, nyob ntawm seb lub hwj chim xav tau kev pab ntawm tus neeg. Yog hais tias txoj kev pab coj 100 grams, nyob rau hauv koj ntawv qhia zaub mov yuav tsum tau tam sim no cov khoom nyob rau hauv cov nram no piv: 700 grams ntawm cereal thiab 300 grams ntawm qhob cij, 400 grams zaub thiab 300 grams ntawm txiv hmab txiv ntoo, 150 grams ntawm cov nqaij, ntses, cheese, 2-3 qe. Yog hais tias koj noj ib feem ntawm 70 grams, tus nqi ntawm cov khoom txo raws li.

Yog hais tias koj xav tau kom txo qhov koj nyhav, cov zaub mov hauv yog ib qho zoo heev qauv ntawm ib tug xuas, tsuas yog tus feem loj yuav tsum raug txo. Thiab rau cov neeg muab kev koom tes khiav lub cev ua zog, tus nab npawb ntawm cov khoom yuav tsum tau nce, piv txwv li, nyob rau hauv ib feem tsis siv sij hawm 100 grams thiab 200.

Yog hais tias koj xav mus cuag lawv lub neej thiab txuag noj qab haus huv rau cov laus uas muaj hnub nyoog, yuav tsum coj mus rau hauv tus account lub hauv paus ntsiab lus ntawm ib tug noj qab nyob zoo noj cov zaub mov, kom muaj nyob rau hauv cov khoom noj ntawm ib tug ntau yam ntawm cov khoom noj los ntawm txhua theem ntawm lub pyramid. Ib qho tseem ceeb nam uas yuav pab tau sim haum lub neej, yog ib tug mob loj tsawv lub cev ua si, thiab haus cov dej txaus - 8 tsom iav ib hnub twg rau nruab nrab tus neeg.