Abinci dala. Dala abinci mai gina jiki. Healthy cin: abinci mai gina jiki da dala

Babu shakka kowa ya sani cewa mutum kiwon lafiya, ta aiki sun fi mayar dogara a kan abin da ya ci. A halin yanzu, mutane da yawa masu bincike raya ƙasashe masu tsanani da damuwa game da matsalar wuce haddi nauyi. Bayan duk, ya sau da yawa ya zama dalili na ciwon sukari, bugun jini da kuma ciwon zuciya. A sakamakon bincike da za'ayi da kwararru na lafiya da abinci da dala da aka ɓullo. Daga baya a cikin labarin da muka za su gane abin da shi ne.

Overview

Abinci dala gani ne Schematic misali na rage cin abinci sharudda game da ci gaban da nutritionists. Products a gindi daga cikin tsari, da samar da asali naúrar na mutum da cikakken menu. Amma da abubuwa a saman shi bada shawarar yin amfani da a cikin iyaka yawa ko cire daga cikin abinci gabã ɗaya. Abinci dala ikon da aka gane nutritionists a duk faɗin duniya da kuma wannan rana an dauki daya daga cikin mafi inganci shawarwari ga daidaita nauyi.

Development of Harvard masana kimiyya

Wannan dala na iko ne na musamman sha'awa. The sosai farko da aka buga version ya irin tsarin, zuwa kashi tiers. A karkashi kwance kullum motsa jiki, m ci girma (2 l ga maza da kuma 1.5 ga mata l), kazalika da nauyi iko. A kowane daga cikin na gaba bene na dacewa da samfurin kungiyar da aka posted.

tsarin image

Dala Power, hotuna na wanda aka nuna a kasa, yana da wadannan gani da rarraba kansu:

• 1st mataki - tushe. Wannan bangaren hada staples na wani lafiya rage cin abinci kowace rana. Daga cikin su akwai: dukan hatsi kayayyakin, bran, hatsi, da abinci daga garin alkama, launin ruwan kasa shinkafa. Har ila yau, a nan aka classified a matsayin daban-daban kayan lambu mai: zaitun, canola, sunflower, masara, waken soya, gyada da sauransu.
• 2nd mataki - berries da 'ya'yan itãce. Su shawarar kullum ci ne 2-3 servings. Akwai kuma kayan lambu, daga dukan nau'i. Su suna shawarar zuwa cinye a Unlimited yawa.
• 3rd mataki - nan da aka classified a matsayin furotin-dauke da shuka abinci (shi ne, musamman, legumes, kwayoyi). Su kudi na amfani - daga 1 zuwa 3 servings kowace rana.
• 4th mataki - dabba da kayayyakin: loin skinless kaji, kifi, qwai. Standard - har zuwa 2 servings kowace rana.
• 5th mataki - kiwo kayayyakin. Su suna shawarar for 1 ko 2 servings kullum.
• 6th mataki - saman dala. Ga shi da aka sanya kayayyakin da musamman rare mita na amfani. Wadannan sun hada da: ja nama, sausages, margarine, man shanu. A wannan mataki sun dankali, gurasa sanya daga fari gari, mai ladabi da shinkafa, sweets da fizzy yanã shã.

Bugu da ƙari, cikin makirci mayar da hankali kan wajibcin kange shan giya, da ake son ya kamata a bai wa ja ruwan inabi. Kamar yadda wajabta ta likita yarda ka dauki bitamin da kuma ma'adinai kari. Babbar ka'idar da Harvard abinci da dala - sanar da game da bukatar m amfani abinci kungiyoyin dake a karkashi. A mafi girma da digiri wacce abubuwa ne, na ƙasa mai kyau ga jikin mutum da suka wakilci. Dala abinci mai gina jiki ci gaba da Harvard masana, shi ne tartsatsi a cikin duniya. Bugu da ƙari, na dogon lokaci an yi amfani da matsayin da muhimman hakkokin tsarin for nauyi asara.

Dala MyPyramid kayayyakin abinci. Ingantaccen ci gaban da American Dietetic

Harvard lafiya cin dala sau da yawa underwent daban-daban canje-canje. A karshe version of MyPyramid, da aka buga, a 2007, aka ci gaba da US Department of Agriculture, kuma baya samu matsayi na jihar shirin. American Dala ikon dogara ne a kan latest bincike a fagen dietetics. Ba kamar da magabata, ta da manufa na rabuwa da abubuwa na rage cin abinci ba bisa belittling rawar da sauki carbohydrates da dabba fats, da kuma nuna su a cikin daya sahu tare da kayan lambu da kuma fats hadaddun carbohydrates. Wannan abinci da dala dogara ne a kan 5 ka'idodin:

• Iri-iri.
• Proportionality.
• Gyare.
• Individuality.
• Jiki aiki.

bambancin

Wannan manufa jihohin da cikakken duk kayayyakin ne daidai da muhimmanci ga jikin mutum. Gani makirci ne mai hadaddun Multi masu launin sassa. A wannan yanayin, kowane m zuwa wani rukuni na abubuwa na rage cin abinci:

• Orange - hatsi. Wadannan sun hada da bran, dukan alkama taliya, hatsi, wholemeal gurasa, launin ruwan kasa shinkafa. A halin yanzu hatsi ne low a kitse. Su ne mai arziki a cikin bitamin dukan hadaddun (PP, E, B1, B2), ma'adanai (alli, da baƙin ƙarfe, magnesium, phosphorus, potassium), furotin xin kayan lambu, abinci zaruruwa. Hatsi ne daga cikin hadaddun carbohydrates. The shawarar kudi na dukan hatsi kayayyakin a cikin abinci na 6 rabo.
• Green - duk irin kayan lambu. Wajibi ne a ci daga 3 zuwa 5 rabo kullum. Yana da muhimmanci cewa daya daga cikinsu ya rawaya, orange ko kore kayan lambu, musamman arziki a cikin beta-keratin.
• Red - berries da 'ya'yan itãce. Wannan rukuni na kayayyakin, kamar kayan lambu, da babban tushen masu goyon-bitamin A, da kuma sauran hanyoyin gudanar da mahadi, ruwa, potassium, da baƙin ƙarfe, folic acid, cellulose, Organic acid (benzoic, citric, tartronic, salicylic acid, tartaric acid). The shawarar kudi na kayan lambu a cikin kullum rage cin abinci - 2-3 servings. Daya daga cikin su ya zama high a bitamin C. son kamata a bai wa kayayyakin da low glycemic matakin.
• Yellow - fats. Mafi amfani ga jikin mutum ne da kayan lambu. An same su a cikin kwayoyi, tsaba, kayan lambu mai, kazalika a kifi. A wannan yanayin da amfani da abinci tare da babban daskararru abun ciki na cikakken mai, kamar margarine, man shanu, confectionery kitse, shi ne shawarar rage. Wannan taka tsantsan da ake dangantawa da hadarin cututtukan zuciya.
• Blue color - kiwo kayayyakin (cuku, madara, yogurt). A gaban abubuwa 2-3 servings wannan sashi a rage cin abinci na samar da wani cikakken ci daga m sunadarai, da dukan hadaddun na bitamin (B2, B6, B12, A, D, E) da kuma ma'adanai (phosphorus, alli, magnesium, aidin, tutiya). Har ila yau kiwo kayayyakin ne mai arziki a lactobacilli da bifidobacteria, iya taimaka normalize da na hanji microflora.
• Purple launi - ja nama, kifi, qwai, kaji. A kullum ci ne 2-3 servings. Animal sunadaran kunshe ne a cikin wadannan kayayyakin da duk muhimmanci amino acid. An shawarar hada a rage cin abinci na ramammu nama, low a kitse, kamar naman alade tenderloin, naman sa tenderloin, kafar dan tunkiya. Nama yana qunshe da bitamin A, B. Haka ma yanzu baƙin ƙarfe. Kifi ne mai arziki a cikin polyunsaturated m acid da kuma bitamin A. Su taimaka tsarkake jiki daga cikakken mai da cholesterol adibas. Wannan aiki yana da amfani sakamako a kan zuciya da jijiyoyin jini tsarin. Qwai - wani kyau na bitamin A, B, D da kuma ma'adanai kamar phosphorus, da baƙin ƙarfe, alli. Har ila yau, wannan kungiyar hada legumes da kwayoyi. Su - tushen furotin xin kayan lambu, da lafiya fats, bitamin E da kuma zare.

Proportionality, moderation, individuality

Da nisa daga kowane bangare na dala wakiltar kullum kudi na abinci amfani da gani nuna su overall rabo. Kamar dubi ginshiƙi to fahimta: kayan lambu, hatsi, da 'ya'yan itatuwa da kuma kiwo kayayyakin da ake sa a primary muhimmancin; nama, kifi, qwai da kuma kwayoyi - sakandare. Fats ma ba su da karami yawan amfani. Amfani na dala hada da yarda da matsakaici amfani abinci. Tun da ko da low-kalori abinci, ci abinci a cikin manyan yawa, kai da kishiyar sakamako a rage nauyi. A qa'ida ta mutum ikon kira wani mutum ya bari standardization kuma yi rage cin abinci dangane da shekaru, jinsi ko sauran keɓaɓɓen halaye.

A qa'ida ta jiki aiki

Dala MyPyramid alama ne wani mutum da hawa sama da mataki. Wannan ba wani hatsari. Wannan hoton ne mai tsanani yi tunani da muhimmancin motsa jiki da bada shawarar a yi a kalla 1 hour kowace rana.

Amfani da abinci da dala yara

Baby rage cin abinci ya kamata dauke da dukkan zama dole domin ta dace da girma da kuma ci gaban gina jiki. Yana da cikakken iya samar da wani lafiya rage cin abinci. abinci da dala shi sosai sauki yin yara menu. Don yin wannan, kana bukatar ka mayar da hankali a kan abubuwa shirya a da dama sassa. Ya kamata mu ba gaba daya ware da sauran kayayyakin a kananan yawa, ya kamata su ma su kasance ba a wani yaro ta menu.

Rage cin abinci ga mata masu ciki

A prenatal mace ta jiki bukatar a kara kudin shiga ma'adanai, sunadarai da kuma bitamin. Ƙirƙiri cikakken rage cin abinci domin ciki mace kuma za a iya dogara ne a kan American dala MyPyramid tare da dukan shawarwari na gwani Kiyayewa.