Kodi piramidi yodya wathanzi ndi chiyani?

Poganizira mfundo zoyambirira za ma dietetics, akonzi adatchulapo mobwerezabwereza za mtundu uliwonse wamasewera kapena njira yathanzi. Kusintha kwa zakudya kumapangidwa ndi katswiri wazakudya kapena dokotala wokhazikika potengera kukhala wathanzi komanso kusinthasintha kwa kunenepa. Chifukwa chake, dongosolo lazakudya limaganiziranso mawonekedwe ndi zosowa za munthu winawake.

Tsoka ilo, izi sizilepheretsa anthu kuti azingoyang'ana pafupipafupi njira zakuchepetsa kapena kunenepa. Zotsatira zake ndikubwera kwa zakudya zambiri zamitundu yosiyanasiyana ya ngozi. Zina mwa izo zakhala zikulengezedwa mwachangu kuyambira zaka za m'ma 60 zapitazo ndipo zili ndi zolakwika osati powerengera magawo, komanso mikhalidwe yazakudya. Tikulankhula za lingaliro ngati piramidi yazakudya.

Zambiri ndi chidule cha mbiriyakale

Piramidi yazakudya ndi gulu logwirizana lazakudya zathanzi zomwe zidapezeka ku United States mzaka za m'ma 60s. Njirayi imadziyika yokha ngati kalozera woyamba wazakudya kuti akhale ndi moyo wabwino ndikusunga BMI (index of mass body) pamlingo wokhazikika.

Monga machitidwe ena ambiri azakudya, sikunakhaleko kwa nthawi yayitali, ndipo atangokhazikitsidwa, zatsopano zidayamba kuoneka m'mapiramidi azakudya omwe amasiyanitsa piramidi yazakudya momwe idapangidwira kuyambira amakono.

Zakudya zimadalira mfundo izi:

1. Piramidi imakhazikika pakumwa madzi ochuluka ochokera ku zakumwa zosiyanasiyana, koma kuyenera kuperekedwa kumadzi amchere.
2. Gawo lachiwiri lofunika ndi kudya chakudya, komwe kumayenera kuwerengera mpaka 60% ya kalori yonse yomwe imadya... Zakudya zopatsa mphamvu ndizolandiridwa.
3. Zipatso ndi ndiwo zamasamba mwachikhalidwe zimawerengedwa kuti ndi gawo lachitatu. M'dongosolo lachikale, izi ndizomwe zimayambitsa mavitamini ndi michere yofunikira. Kuchuluka kwa ndiwo zamasamba kuyenera kuposa kuchuluka kwa zipatso.
4. Pa gawo la 4 pali zopangidwa ndi mapuloteni, ngakhale atachokera.
5. Gawo lachisanu, kutengera kusiyanasiyana kwa piramidi palokha, limatha kukhala ndi nyama yofiira, mafuta ndi mafuta. M'machitidwe ena, shuga amapezeka ngati gwero la chakudya choopsa kwambiri (gwero - Wikipedia).

Kunja, kagwiritsidwe kake ka zakudya kamawoneka ngati koyenera.Ndiopindulitsa kwambiri kuyerekeza ndi kudya kosavomerezeka, koma pakuchita izi kumafunikira kusintha kwakukulu.

Zolakwitsa zazikulu za piramidi

Musanaphunzire mwatsatanetsatane za mfundo zopangira zakudya zochokera piramidi yazakudya, ndi bwino kutchula zolakwika zazikulu ndi zofooka za dongosololi. Izi sizitanthauza kuti ndikofunikira kusiya kwathunthu mfundo za zakudya zomwe zili m'dongosolo lino. Muyenera kukumbukira zolakwa zake kuti mupange chakudya chathunthu:

1. Kupanda kuyerekezera kwama calories. Chakudya chimayesedwa m'magawo ochepa, omwe amalimbikitsidwa kuti azilamuliridwa pafupifupi. Izi zikutanthauza kuti pobisa gawo la 1, zitha kupezeka zonse 50 g ya malonda ndi 150 g ya mankhwala.Mwachitsanzo, Wikipedia imagwiritsa ntchito gawo la 100-150 g, lomwe, litasinthidwa kukhala magawo 6-10 azakudya zambewu, limapatsa thupi 2500 kcal kokha kuchokera ku chakudya, osawerengera zina zotsalazo.
2. Kugwiritsa ntchito chakudya chofulumira monga chakudya chanu chachikulu. M'mapiramidi amakono pali zosintha, malinga ndi zomwe m'malo mwa chimanga chachikale, zinthu zokhazokha zokhazokha zimagwiritsidwa ntchito. Komabe, mu piramidi yodziwika bwino kwambiri, pamakhalabe buledi ndi zophika pansi. Zakudya zam'madzi zam'mimba komanso zam'munsi sizimatha kukupangitsani kukhala okhutira kwa nthawi yayitali, zomwe zingapangitse kuti muchepetse kapena mukhale ndi njala.
3. Kuphatikiza zipatso ndi ndiwo zamasamba mu gawo limodzi. Kudya fructose yochulukirapo 50 g ya fructose (250 g ya zipatso) kumabweretsa kuyika mafuta popanda kuyankha kwa insulin. Nthawi yomweyo, kudya zakudya zambiri zamasamba kumangothandiza thupi.
4. Kupanda kusiyanitsa kwamapuloteni ndi kapangidwe ka amino acid. Zoyipa za soya ndi nyama zili mu gawo limodzi. Koma polowa m'malo mwa mapuloteni azinyama ndi zomanga thupi, thupi sililandira ma amino acid onse ofunikira, omwe amatsogolera ku catabolism, kuwonongeka kwa thanzi, komanso nthawi zina kusintha kwama mahomoni komwe kumakhudzana ndi kuchuluka kwa zinthu za soya.
5. Kuchepetsa mafuta, mosasamala kanthu komwe amachokera komanso mtundu wa asidi. Monga machitidwe akuwonetsera, mafuta oyenera ayenera kukhala mpaka 20% ya ma calories onse. Mwachilengedwe, sitikulankhula za mafuta a batala. Koma mu piramidi ya chakudya, mafuta athanzi amaphatikizidwa ndi oyipa.
6. Kulephera kuwongolera komwe kumachokera madzi.
7. Kuphatikizapo mowa mu zakudya zovomerezeka.
8. Kusasinthidwa kwamunthu payekha. Piramidi imapereka zakudya zomwezo kwa anthu omwe ali ndi magawo osiyanasiyana amadzimadzi, zolemera, ndi zosowa.

Chifukwa cha kusakhazikika uku, munthu amakumana ndi mavuto monga:

1. Mafuta owonjezera komanso kunenepa kwambiri.
2. Sinthani kuchuluka kwama mahomoni. Izi zimachitika makamaka chifukwa chophatikizidwa ndi zinthu za soya, zomwe zimamangirira ndi kuyamwa mahomoni. Phytoestrogens ali ndi zotsatira zofanana.
3. Kumva njala pomwe umachepetsa kudya kwa kalori. Yogwirizana ndi kugwiritsa ntchito chakudya chamkati mpaka chakuthwa m'munsi mwa piramidi.
4. Mavuto akudya - kuchokera ku anorexia mpaka bulimia.
5. Kuperewera kwa mapuloteni.
6. Kuperewera kwama polyunsaturated mafuta acids.
7. Kukula kwa matenda amanjenje, mtima, kwamikodzo, kagayidwe kake (gwero - NCBI).

Kutengera ndi subspecies za piramidi, zovuta zina zitha kuthetsedwa kapena kuchepetsedwa. Piramidi Yachakudya Yolemera Kwambiri (SciAm 2003) imawerengedwa kuti ndi piramidi yolondola kwambiri, koma ngakhale izi zimafunikira kusintha kwawokha ndipo sizoyenera anthu omwe akuchita nawo masewerawa.

Masitepe a piramidi yazakudya

Tiyeni tsopano tikhale pamfundo iyi mwatsatanetsatane, poganizira gawo lililonse padera.

Maziko a piramidi

Pakatikati pa mitundu yonse ya piramidi yazakudya pali zolimbitsa thupi. Kawirikawiri, izi ndi zomwe zimalipira zovuta zonse zokhudzana ndi ma calorie - "masewera ndi kuwongolera kunenepa". Zochita zolimbitsa thupi zitha kukhala chilichonse, chifukwa sizinalembedwe mu piramidi palokha.

Koma choyipa chachikulu chimaperekedwa pakuchita masewera olimbitsa thupi, chifukwa piramidi palokha idapangidwira anthu wamba, osati akatswiri akatswiri.

Maziko a piramidi

Piramidi yazakudya nthawi zonse idakhazikitsidwa ndi chakudya. Malinga ndi malingaliro amitundu yonse ya mapiramidi - kuchuluka kwawo ndi pafupifupi 65-75% yazakudya zonse. Ndi kufalikira koyenera, kuchuluka kwa chakudya ndikoyenera, koma kulimbitsa thupi kwambiri kuyenera kusinthira chakudyacho ku zakudya zomanga thupi ndi zamafuta. Piramidi yachikhalidwe imagwiritsa ntchito chimanga ndi zinthu zophika.

Gawo la Vitamini

Mu gawo ili, masamba ndi zipatso zimaphatikizidwa. Ndikofunika kuzindikira kuti kuwerengera kwa piramidi yachikhalidwe sikulingalira kalori wazipatso.

Chifukwa chake, ngati mukuganiza mozama kutsatira mfundo zomwe zaikidwa m'dongosolo lino, kuchuluka kwa zipatso kuyenera kuchepetsedwa, malinga ndi zomwe zili ndi kalori.

Koma kumwa masamba kumatha kuchulukitsidwa, chifukwa CHIKWANGWANI chomwe chimapezeka mwa ambiri a iwo chimathandiza kugaya chakudya, chimakulitsa kumva kukhala wokhutira komanso chimateteza m'mimba kuti musalemere chifukwa chodya chakudya chambiri komanso zomanga thupi.

Mapuloteni sitepe

Malinga ndi piramidi yazakudya ya 1992, mapuloteni amadyedwa mosasamala kanthu komwe amachokera mu magalamu 200-300. Tikasandulika kukhala mapuloteni, timapeza kuchuluka kwa mapuloteni 50-60 g, kutengera komwe amachokera komanso mbiri ya amino acid.

Kuti mugwire bwino ntchito, thupi la munthu limafunikira pafupifupi 1 g ya mapuloteni okhala ndi mawonekedwe amino acid (kapena 2 g wa zomanga thupi) pa kilogalamu ya kulemera konse.

Chifukwa chake, tikulimbikitsidwa kukulitsa kuchuluka kwa mapuloteni mwa kuwirikiza kawiri kuwirikiza (kapena katatu kwa othamanga). Kukula kumachitika pochepetsa kuchuluka kwa chakudya kumunsi otsika.

Mafuta ndi Shuga

Pa gawo loyamba, magulu angapo azinthu amaphatikizidwa nthawi imodzi:

1. Zogulitsa mwachangu.
2. Zakudya zokhala ndi shuga / shuga.
3. Mafuta.
4. Nyama yofiira.

Zogulitsa mwachangu zimakhala zopanda malire kapena zosadziwika bwino, zomwe zimawapangitsa kukhala owopsa pakusunga BMI. Momwemonso ndi shuga. Ndi gwero la chakudya chofulumira kwambiri chomwe chimayamwa pafupifupi nthawi yomweyo. Pankhani yamafuta, simuyenera kuwathetsa kwathunthu mukamagwiritsa ntchito piramidi yodyera. Ndikofunikira kokha kusintha gwero la zakudya zamafuta kuti omega-3 polyunsaturated acid azikhala pachakudya ndipo palibe mafuta azoyendetsa konse (gwero - PubMed).

Pankhani ya nyama yofiira, imadziwika kuti ndi chakudya choyipa pazifukwa zingapo:

1. Mafuta okwanira, omwe amatha kufikira 30 g pa 100 g wachikondi. Izi zitha kuthetsedwa mosavuta ndikungotaya mafuta owonjezera mukamaphika.
2. Kupezeka kwa zoyendera amino zidulo zomwe zimalekanitsa cholesterol woyipa kuchokera m'mafuta ndipo zimathandizira kuyika kwa zolembera za cholesterol. Tsoka ilo, ndi anthu ochepa omwe amaganiza kuti amino acid amathandizanso cholesterol yabwino - yomwe imatsogoza testosterone.

Piramidi yazakudya zosiyanasiyana

Phindu lalikulu la piramidi ya zakudya zopatsa thanzi ndi zakudya zosiyanasiyana. Zonse zamakono komanso zamakono zimasiyanitsa zakudya m'magulu ambiri, zomwe zimalola kuti zakudya zosiyanasiyana zisinthe malinga ndi zomwe amakonda.

Izi zimachepetsa kupsinjika kwamaganizidwe pogwiritsa ntchito dongosolo lokhazikika la chakudya: piramidi yazakudya imasintha mosavuta zizolowezi zomwe munthu amadya osataya bajeti komanso thupi.

Izi zilinso ndi vuto, popeza sizinthu zonse zomwe zili mgulu lomwelo ndizothandiza. Njira yosavuta yofotokozera izi ndi chitsanzo cha mapuloteni:

1. Mapuloteni a nyama. Ali ndi mawonekedwe amino acid kwathunthu: nyama / mazira ochepa amafunika poyerekeza ndi zakudya zina.
2. Mapuloteni a mkaka. Ili ndi mawonekedwe osakwanira a amino acid komanso kuchuluka kwakumwa kwamapuloteni. Izi zikutanthauza kuti zopangidwa ndi mkaka sizabwino chifukwa zimafunika kudyedwa kwambiri komanso kuthana ndi kusowa kwa amino acid kuchokera kwina.
3. Mapuloteni a masamba. Ali ndi mawonekedwe osakwanira a amino acid, chifukwa chake, amafunikira zowonjezerapo ndi zowonjezera zakudya kapena mapuloteni azinyama kuchokera kuzakudya zamasewera. Muyenera kudya zomanga thupi kawiri konse poyerekeza ndi nyama kuti thupi lizigwira bwino ntchito.
4. Mapuloteni a soya. Lili ndi phytoestrogens wolemera kwambiri motero salimbikitsidwa kuti uzidya kwambiri. Phytoestrogens amatha kumangiriza mahomoni ogonana, omwe amakhudza kwambiri kuchuluka kwa mahomoni, ndipo amatha kuyambitsa zovuta zina. Pachifukwa ichi, kudera la CIS, kuchuluka kwa mapuloteni a soya kwachepetsedwa kwambiri kuyambira kumapeto kwa zaka za m'ma 90 mpaka lero.

Mitundu ya mapiramidi azakudya

Chiyambireni, piramidi yazakudya yatchuka kwambiri ngati chakudya. Komabe, ma dietetics monga sayansi apita patsogolo kwambiri, ndipo kusintha kwakapangidwe kazakudya kumapangitsa magawo ambiri amtunduwu.

Kodi piramidi yazakudya ndiyofunikira kuti muchepetse kunenepa?

Ngakhale kuti piramidi yazakudya ilibe chochita ndi kuchepa thupi, imatha kusintha izi. Kuphatikiza apo, mfundo zomwe zidakhazikitsidwa mu piramidi yazakudya ndizoyenera kupanga mapangidwe azakudya zabwino:

1. Patulani chakudya. Pankhaniyi, dongosololi silabwino, komabe, kuchuluka kwa chakudya komwe kumatanthauza kumatanthauza kuti azidya nthawi zosiyanasiyana.
2. Gawo lowongolera. Uku sikunali kuyendetsa kalori, koma sikudya kosalamulirika.
3. Kuthetsa mankhwala ena owopsa. Makamaka, chakudya chofulumira komanso chakudya chokhala ndi mafuta ochulukirapo.
4. Kuchuluka CHIKWANGWANI. Zamasamba ndi zipatso zili mgawo lachiwiri la pafupifupi ma subspecies onse a mapiramidi azakudya.

Mitundu ina yamakono ya piramidi yazakudya (monga SciAm) imakhala ndi mphamvu zowongolera magwero azakudya, zomwe zingakuthandizeni kukhetsa mapaundi owonjezerawo.

Mwambiri, ngati mumagwiritsa ntchito piramidi yazakudya, ndizotheka kuti muchepetse thupi, koma mufunika zowonjezera:

1. Kulimbitsa kalori molimba. Kukula kwa gawolo kutengera kuchepa kwa kalori.
2. Kuchuluka zolimbitsa thupi.
3. Kusintha kuchepa kwa michere yama protein ndi polyunsaturated omega-3 fatty acids.

Malingaliro

Kodi piramidi yazakudya ndi chiyani kwenikweni? Imeneyi si njira yabwino yomwe imagwirizana ndi munthu aliyense - izi ndi mfundo zokhazokha za zakudya, zomwe sizimangokhala kuchiritsa, koma pakukonzekeretsa thupi kuti lizidya bwino. Ngati mutha kudziwa piramidi yazakudya, ndiye kuti mutha kudziwa kupatula zakudya, ndipo pambuyo pake - kusankha zakudya zoyenera.

Sitingakulimbikitseni njirayi kwa othamanga akatswiri kapena anthu omwe ali ndi chidwi ndi kulemera kwawo. Koma itha kugwiritsidwa ntchito ndi iwo omwe akufuna kuyesa zakudya zomwe (sizingawononge) thanzi lawo ndipo zithandizira kusintha kunenepa ndi kudya.

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