Nri pyramid. Pyramid oriri na-edozi. Healthy eri: oriri na-edozi pyramid

Kpomkwem onye ọ bụla maara na ụmụ mmadụ na ahụ ike, ya ọrụ n'ụzọ dị ukwuu-adabere na ihe ọ na-eri. Ugbu a, ọtụtụ na-eme nnyocha mba ndị mepere emepe na-kpọrọ nchegbu banyere nsogbu nke ngafe ibu ibu. Mgbe niile, ọ na-aghọ ihe na-akpata ọrịa shuga, ọrịa strok na obi ọgụ. N'ihi nke nnyocha rụrụ site ọkachamara nke ike nri pyramid e mepụtara. Mgbe e mesịrị na isiokwu anyị ga-aghọta ihe ọ bụ.

Isi

Food pyramid anya bụ a schematic nnọchiteanya nke nri iwu maka mmepe nke nutritionists. Ngwaahịa ke ukot nke ihe owuwu, na-etolite isi unit nke ụmụ mmadụ zuru menu. Ma ndị ọcha on top nke ọ na-atụ aro iji na mmachi quantities ma ọ bụ ekwe n'aka nri kpamkpam. Food pyramid ike a ghọtara nutritionists n'ụwa nile na a ụbọchị a na-ewere otu n'ime ndị kasị dị irè na-atụ aro maka normalisation nke arọ.

Development nke Harvard ọkà mmụta sayensị

Nke a pyramid nke ike bụ nke otu mmasị. Nke mbụ e bipụtara version bụ ụdị Ọdịdị, kewara tiers. Na ya siruru dina kwa omumu, ọmụmụ oriri olu (2 l n'ihi na ndị ikom na 1.5 n'ihi na ndị inyom l), nakwa dị ka ibu akara. Na nke ọ bụla nke na-esote EBIONITISM nke mkpa ngwaahịa otu e posted.

bughi image

Pyramid Power, foto nke na-egosi n'okpuru, nwere ndị na-esonụ visual nkesa oru:

• 1st ogbo - isi. Nke a mpaghara gụnyere staples nke a ike nri kwa ụbọchị. Otu n'ime ha bụ: dum ọka ngwaahịa, bran, ọka, achịcha ntụ ọka wit, osikapa agba aja aja. Ọzọkwa ebe a na-nkewa dị ka dị iche iche ihe oriri mmanụ: olive, canola, sunflower, ọka, soybean, ahụekere na ndị ọzọ.
• 2nd ogbo - tomato na mkpụrụ osisi. Ha na-atụ aro ya kwa ụbọchị oriri bụ 2-3 servings. E nwere ndị na akwụkwọ nri nile di iche iche. Ha na-atụ aro na-aṅụ na-akparaghị ókè quantities.
• 3rd ogbo - ebe a na-nkewa dị ka protein-nwere osisi oriri (ya bụ, akpan akpan, legumes, mkpụrụ). Ha ọnụego nke oriri - site 1 3 servings kwa ụbọchị.
• 4th ogbo - anụmanụ na ngwaahịa: loin skinless okuko, azu, àkwá. Standard - ruo 2 servings kwa ụbọchị.
• 5th ogbo - mmiri ara ehi na ngwaahịa. Ha na-atụ aro maka 1 ma ọ bụ 2 servings kwa ụbọchị.
• 6 ogbo - n'elu nke pyramid. Ebe a na ọ nọ na-enịm ngwaahịa na kemgwucha obere ugboro ole nke iji. Ndị a gụnyere: red meats, sausages, majarin, butter. Na otu ogbo bụ poteto, achịcha mere si na-acha ọcha ntụ ọka, nụchara anụcha osikapa, na ato uto na fizzy ọṅụṅụ.

Ọzọkwa, atụmatụ ahụ lekwasịrị anya mkpa nke ekwughị oriri nke na-aba n'anya, na mmasị e kwesịrị red wine. Ka kenyere onye dọkịta na-ekwe ka ile vitamin na ịnweta Mmeju. Ihe bụ isi ụkpụrụ nke Harvard nri pyramid - na-agwa banyere mkpa Ugboro oriri nke nri dị iche iche dị na ya isi. The elu ogo na nke ọcha bụ, ndị na-erughị mma maka ahụ mmadụ ha na-anọchite. Pyramid oriri na-edozi mepụtara Harvard ọkachamara, bụ ebe nile n'ụwa. Ọzọkwa, maka a ogologo oge nke oge ya e ji mee ka a isi usoro n'ihi na arọ ọnwụ.

Pyramid MyPyramid nri na ngwaahịa. Enwekwukwa mmepe nke American Dietetic

Harvard ike na-eri pyramid mgbe wara dị iche iche mgbanwe. The ikpeazụ version of MyPyramid, bipụtara na 2007, e mepụtara site na US Department of Agriculture, na ekemende natara ọnọdụ nke ala omume. American Pyramid ike na-adabere ọhụrụ nnyocha na ubi nke dietetics. N'adịghị ka ya ụzọ, ya ụkpụrụ nke nkewa nke ndị ọcha nke nri na-adịghị dabere na ewetu ọrụ nke dị mfe carbohydrates na anụmanụ abụba, na-egosiputa ha na otu n'usoro na akwukwo nri abụba na mgbagwoju carbohydrates. Nri a pyramid dabeere 5 ụkpụrụ:

• Dịgasị iche iche.
• Proportionality.
• Imeru ihe n'ókè.
• Iche.
• Emega ahụ.

di iche iche

Ụkpụrụ a na-ekwu na nnọọ niile na ngwaahịa ndị dịkwa mkpa ka ahụ mmadụ. Anya atụmatụ bụ a mgbagwoju multi-acha ndi. Na nke a, ọ bụla kwekọrọ na a otu otu nke ọcha nke nri:

• Orange - mkpụrụ. Ndị a gụnyere bran, dum wheat pasta, ọka, wholemeal achịcha, osikapa agba aja aja. Ugbu cereal bụ ala na abụba. Ha bụ ndị bara ọgaranya vitamin dum mgbagwoju (eyi, E, B1, B2), minerals (calcium, ígwè, magnesium, site, potassium), akwukwo nri protein, nri emep uta eri. Ọka n'etiti ndị mgbagwoju carbohydrates. The na-atụ aro ọnụego nke dum ọka ngwaahịa na ihe oriri nke 6 òkè.
• Green - niile iche iche nke akwụkwọ nri. Ọ dị mkpa na-eri si 3 5 òkè kwa ụbọchị. Ọ dị mkpa ka otu n'ime ha bụ nke odo, oroma ma ọ bụ akwụkwọ ndụ akwụkwọ ndụ akwụkwọ nri, karịsịa ọgaranya beta-keratin.
• Red - tomato na mkpụrụ osisi. Otu a nke na ngwaahịa, dị ka akwụkwọ nri, isi iyi nke pro-vitamin A, na ndị ọzọ na organic ogige, mmiri, potassium, ígwè, folic acid, cellulose, organic asịd (benzoic, citric, tartronic, salicylic acid, tartaric acid). The na-atụ aro ọnụego nke akwụkwọ nri na kwa nri - 2-3 servings. Otu n'ime ha ga-elu na vitamin C. Mmasị e kwesịrị ngwaahịa na a ala glycemic larịị.
• Yellow - abụba. The kasị bara uru maka ahụ mmadụ na-akwukwo nri. Ha na-hụrụ na mkpụrụ, osisi, ihe oriri mmanụ, nakwa dị ka azụ. Na nke a na-oriri nke ihe oriri na-elu solids ọdịnaya nke abubara, dị ka majarin, butter, confectionery abụba, ọ na-atụ aro na-ebelata. Nke a ịkpachara anya jikọtara ihe ize ndụ nke ọrịa obi.
• Blue agba - mmiri ara ehi na ngwaahịa (cheese, mmiri ara ehi, yogot). Ọnụnọ nke ọcha 2-3 servings of a nke na ihe oriri na-enye a zuru oriri nke ọdụdụ na-edozi, dum mgbagwoju nke vitamin (B2, B6, B12, A, D, E) na mineral (site, calcium, magnesium, ayodiin, zinc). Ọzọkwa Mmiri ara ehi na ngwaahịa ndị ọgaranya lactobacilli na bifidobacteria, nwere ike inyere normalize nsia microflora.
• Purple agba - red anụ, azụ, àkwá, okuko. The kwa ụbọchị oriri bụ 2-3 servings. Animal edozi dị na ngwaahịa ndị a nwere nile dị oké mkpa amino asịd. Ọ na-atụ aro na-agụnye ke nri nke dabere anụ, ala na abụba, dị ka anụ ezi nrọ, beef nrọ, ụkwụ nke atụrụ ahụ. Anụ nwere vitamin A, B. Ọ bụkwa ugbu ígwè. Fish bụ ọgaranya polyunsaturated ọdụdụ asịd na vitamin A. Ha na-enyere di ọcha ndị ozu jupụta abụba na cholesterol nkwụnye ego. Nke a ọrụ nwere mmetụta bara uru na obi usoro. Àkwá - a ọma nke vitamin A, B, D na mineral ndị dị otú ahụ dị ka site, ígwè, calcium. Ọzọkwa, otu a na-agụnye legumes na akụ. Ha - isi iyi nke akwukwo nri protein, ike abụba, vitamin E na faiba.

Proportionality, imeru ihe n'ókè, iche

The obosara nke ọ bụla oru nke pyramid na-anọchi anya kwa ụbọchị ọnụego nke nri oriri na anya na-egosi ha n'ozuzu ruru. Dị nnọọ anya na chaatị bụ ịghọta: vegetables, mkpụrụ akụkụ, na mkpụrụ osisi na mmiri ara ehi na ngwaahịa na-kenyere a kacha ha mkpa; anụ, azụ, àkwá na mkpụrụ - abụọ; Abubara na-nyere ka nta pasent nke oriri. Iji nke pyramid na-agụnye nnabata ya na-agafeghị oke oriri nke nri. Ebe ọ bụ na ọbụna ala-kalori oriri, eri na nnukwu quantities, na-eduga na-abụghị mmetụta na mbenata ibu ibu. Ụkpụrụ nke onye ike na-akpọ a nwoke ịgbahapụ Standardization na-eme ka a na-eri dabeere na gị afọ, okike ma ọ bụ onwe onye ndị ọzọ e ji mara.

Ụkpụrụ nke ọrụ ahụ

Pyramid MyPyramid akara bụ nwoke na-arịgo n'elu akwa mgbago. Nke a abụghị ihe mberede. Nke a image bụ a oké njọ na-echeta na ọ dị mkpa nke ihe omumu na-atụ aro ka ịrụ dịkarịa ala 1 hour kwa ụbọchị.

Iji nri pyramid maka ụmụaka

Baby nri kwesịrị ịnwe niile dị mkpa maka ya kwesịrị ekwesị na mmepe nke nri. Ọ bụ n'ụzọ zuru ezu ike inye a ike nri. nri pyramid ya nnọọ mfe ime a ụmụ menu. Iji mee nke a, ị kwesịrị ilekwasị anya n'ihe ndị ọcha mere ndokwa na a dịgasị iche iche nke ndi. Anyị ekwesịghị kpamkpam ewepu fọdụrụ ngwaahịa obere obere, ha kwesịkwara adị ugbu a na a nwa menu.

Diet ka nwanyị dị ime

Na prenatal nwaanyị ahụ mkpa na-amụba mbanye minerals, na-edozi na vitamin. Mepụta a zuru nri maka nwaanyị dị ime nwekwara ike-dabere na American pyramid MyPyramid na niile na-atụ aro nke ọkachamara na-ekiri ekiri.