Kugadzirisa huremu hwako nekudya zvine hutano

Zvemukati

• Mapuroteni (nyama uye bhinzi)
• Dairy (mukaka uye zvigadzirwa zvemukaka)
• Zviyo, zviyo, uye faibha
• Mafuta nemafuta
• Zvibereko nemiriwo
• Matanho Ekudya zvine hutano

Izvo zvekudya uye zvinwiwa zvaunosarudza zvakakosha kuchengetedza huremu hune hutano. Ichi chinyorwa chinopa kuraira pamusoro pekuita sarudzo dzakanaka dzekudya kudzora huremu hwako.

Kwekudya kwakaringana, unofanirwa kusarudza zvekudya nezvinwiwa zvinopa hutano hwakanaka. Izvi zvinoita kuti muviri wako ugare wakagwinya.

Ziva kuti mangani macalorie anodiwa nemuviri wako mazuva ese. Nyanzvi yezvokudya inogona kukubatsira kuti uone caloric yako zvichibva pane yako:

• Zera
• Zvepabonde
• Saizi
• Chikamu chezviitiko
• Mamiriro ekurapa

Ziva kuti mangani masevhisi emukaka, michero uye miriwo, mapuroteni, uye zviyo uye nezvimwe sitachi zvinoda muviri wako zuva rega rega.

Kudya kwakaringana zvakare kunosanganisira kudzivirira zvakanyanya zvimwe zvekudya uye kuve nechokwadi chekuwana chakaringana chevamwe.

Tenga pazvikafu zvine hutano zvakadai sechigadzirwa chitsva, mapuroteni akaonda, mukaka une mafuta mashoma, uye tsanga dzakazara. Ganhurira chikafu chine "macalorie asina chinhu." Idzi chikafu chakaderera mune zvinovaka muviri uye zvine shuga yakawanda, mafuta, uye macalorie, uye zvinosanganisira zvinhu zvakaita semachipisi, zvihwitsi, uye masoda akajairwa. Asi, tarisa pakusarudza zvekudya zvine fiber uye mapuroteni semakarotsi. uye bhero mhiripiri nehummus, apuro uye chimedu chetambo chizi, kana yogati ine michero mitsva.

Sarudza zvekudya zvakasiyana zvine hutano kubva kuboka rega rega rekudya. Idya zvekudya kubva kuboka rega rega nekudya kwese. Chero iwe paunogara pasi pakudya, michero nemiriwo zvinofanirwa kutora hafu yeplate yako.

Mapuroteni (nyama uye bhinzi)

Dzivisa sarudzo dzakakangwa; zvakabikwa, zvakabikwa, zvakabikwa, zvakabikwa, kana zvakabikwa zvakadzika mumakori uye mafuta akazara.

Kwakanaka mapuroteni akaonda anosanganisira chena nyama turkey uye huku yakabviswa ganda. Nyama yeBuffalo zvakare yakasarudzika sarudzo.

Idya zvakachekwa zvakaonda zvemombe kana nyama yenguruve. Bvisa chero mafuta anoonekwa.

Idya hove dzakawanda, kunyanya hove dzakakora salmon uye sardines, kanokwana ka2 pavhiki. Limit mhando dzakakwirira mu mercury, senge:

• Shark
• Swordfish
• Tilefish
• King mackerel

Chengetedzawo tsvuku tsvuku uye tuna kamwe chete pasvondo kana zvishoma.

Kudyara-kwakavakirwa mapuroteni chikamu chekudya kwakaringana uye kazhinji kwakanaka masosi eakawedzera fiber. Mienzaniso nzungu nembeu, soy (kusanganisira edamame, tofu, uye tempeh). Imwe sosi yakanaka ndeye bhinzi uye nyemba, kusanganisira:

• Pinto bhinzi
• Nyemba nhema
• Itsvo bhinzi
• Idare
• Split peas
• Garbanzo bhinzi

Mazai zvakare yakanaka sosi yeprotein. Kune vanhu vazhinji vane hutano, zvakanaka kudya 1 kusvika 2 mazai akazara pazuva. Iyo yolk ndipo pane akawanda mavitamin uye mamineral ari.

Dairy (mukaka uye zvigadzirwa zvemukaka)

Nguva dzose sarudza isina mafuta (skim) kana yakaderera-mafuta (1%) zvigadzirwa zvemukaka uye edza kunwa makapu matatu (0.72 litita) akazara pazuva. Ive nekuchengetera nemafuta anonwiwa anogona kunge aine akawedzera shuga. Yogati ndiyo yakanaka kana isina mafuta kana yakaderera-mafuta. Yoga yogati iyo iwe yaunomutsa yako pachako nyowani kana michero yakaomeswa mukati iri nani pane michero-yakavhenekera ma yogurts, ayo anogona kuve neshuga yakawedzerwa.

Cream chizi, kirimu, uye bota zvine mafuta akazara uye anofanirwa kudyiwa zvine mwero.

Zviyo, zviyo, uye faibha

Zviyo zviyo zvinogadzirwa negorosi, mupunga, mapfunde, chibage, bhari kana zvimwe zviyo zvakaita semapfunde, bulgur uye amaranth Chikafu chakagadzirwa nezviyo chinosanganisira:

• Pasita
• Oatmeal
• Zvingwa
• Kudya kwemangwanani
• Tortillas
• Kushungurudza

Kune maviri marudzi ezviyo: yakazara zviyo uye yakanatswa tsanga. Sarudza kazhinji chikafu chezviyo chakazara. Ivo vane hutano kwauri nekuti vane iyo tsanga yezviyo uye vane mapuroteni uye faibha kupfuura zviyo zvakanatswa. Izvi zvinosanganisira:

• Chingwa uye pasita yakagadzirwa neupfu hwese hwegorosi
• Bulgur (yakapwanyika gorosi), amaranth, uye imwe tsanga
• Oatmeal
• Popcorn
• Mucheka mutsvuku

Tarisa uone zvinongedzo uye utenge chingwa uye mapasta anonyora "gorosi rakazara" kana "zviyo zvakakwana" sechinhu chekutanga.

Yakanatswa tsanga inoshandurwa kuti iite kuti igare kwenguva yakareba. Ivo zvakare vane akajeka mameseji. Maitiro aya anobvisa faibha, mapuroteni, iron, uye akawanda mavitamini B. Idzi chikafu hachingori nehutano husina kukwana, kazhinji kacho hauzadzise zvekuti unogona kunzwa nzara zvakare nekukurumidza. Mbeu dzakacheneswa dzinosanganisira hupfu chena, mupunga muchena, kana chibage chakabviswa. Idya zvekudya zvishoma zvine zviyo zvakanatswa, zvakaita sefurau chena nepasta.

Zvigadzirwa zvine akawedzera bran, senge oat bran kana bran cereal, yakanaka sosi ye fiber. Ingo rangarira, dzinogona kunge dzisiri dzegorosi zvigadzirwa.

Mafuta nemafuta

Monounsaturated kana polyunsaturated mafuta. Iyi ndiyo mhando ine mafuta pane yese. Mafuta mazhinji ane hutano anobva muzvirimwa, nzungu, maorivhi, kana hove. Iwo emvura pakamuri tembiricha.

Sarudzo dzakanaka dzinosanganisira:

• Canola
• Chibage
• Cottonseed
• Olive
• Safflower
• Soybean
• Mafuta eSunflower

Mafuta akaguta. Aya ndiwo mafuta anowanikwa zvakanyanya muzvigadzirwa zvemhuka zvakaita setiri uye mafuta enguruve. Inowanikwawo mumafuta ekokonati. Mafuta akaguta akasimba patembiricha yekamuri. Zvakanakisisa kuyedza uye kudzikisa huwandu hwemafuta akazara mukudya kwako.

Iwe unogona kudzora kudya kwako kwemafuta aya nekudya chete shoma shoma ye:

• Zvigadzirwa zvemukaka wese
• Cream
• Aizi kirimu
• Ruomba
• Zvikafu zvekudya zvekudya senge makuki, makeke, uye makuki ane izvozvi zvigadzirwa

Trans mafuta uye hydrogenated mafuta. Rudzi urwu rwemafuta runowanzo kuwanikwa muzvikafu zvakakangwa uye chikafu chakagadziriswa senge madonati, makuki, machipisi, uye maputi. Margarines mazhinji anewo. Iko kurudziro ndeyekuganhurira kutora kwako kwema trans mafuta zvakanyanya sezvinobvira.

Zvinhu zvaunogona kuita kuti ubatsire kudzikamisa kudya kwako kwemafuta asina kukwana uye mafuta anotapudza anosanganisira:

• Deredza chikafu chakakangwa. Chikafu chakabikwa chinotora mafuta kubva pakubika mafuta. Izvi zvinowedzera kudya kwako kwemafuta. Kana iwe uchiita furaya, bika nemafuta epolyunsaturated. Edza kuseute chikafu mune shoma shoma yemafuta pane yekudzika-mafuta mafuta.
• Bira, grill, baya, uye ubike hove, huku, uye nyama dzakaonda.
• Verenga zvinyorwa zvekudya. Edza kudzivisa chikafu chine zvishoma-hydrogenated mafuta kana mafuta anotapira. Deredza chikafu chakazara mumafuta akazara.

Zvibereko nemiriwo

Michero yakawanda uye miriwo yakaderera macalorie uye zvakare akazara nefibre, mavitamini, uye zvicherwa, nemvura. Kudya zvakakwana michero nemiriwo kunogona kukubatsira kudzora huremu hwako. Izvo zvinogona zvakare kudzikisa njodzi yako yekenza uye zvimwe zvirwere.

Iyo faibha nemvura mumichero nemiriwo zvinobatsira kukuzadza iwe. Kusanganisira mimwe michero nemiriwo mukudya kwako kunogona kudzikisa macalorie nemafuta mukudya kwako pasina kukusiya uchinzwa nzara.

Deredza majusi emichero kune imwechete 8-ounce (0.24 litita) mukombe kana zvishoma pazuva. Zvibereko zvese nemiriwo sarudzo iri nani pane majuice nekuti majusi haana fiber yekubatsira kukuzadza. Ivo kazhinji vakawedzera shuga, futi.

Govanisa ndiro yako yemanheru. Zadza hafu yendiro yako nezvibereko nemiriwo. Zadza imwe hafu nezviyo uye nyama.

Tsiva hafu yechizi muma omelets ako nesipinashi, hanyanisi, matomatisi, kana howa. Tsiva 2 ounces (56 gramu) echizi uye 2 ounces (56 gramu) yenyama mumasangweji ako neletisi, madomasi, magaka, kana hanyanisi.

Unogona kudzikisa chikamu chako chemupunga kana mapasta nekumutsa mu broccoli, bhero mhiripiri rakachekwa, squash yakabikwa kana mimwe miriwo. Zvitoro zvakawanda izvozvi zvinotengesa "riced" cauliflower uye broccoli iyo inogona kushandiswa pamwe kana kana panzvimbo yemupunga kuti uwedzere kudya kwako kwemuriwo. Shandisa miriwo yakaoma nechando kana usina itsva. Vanhu vari pane yakaderera sodhiamu chikafu vangangoda kudzikisira kudya kwavo kwemumagaba miriwo.

Matanho Ekudya zvine hutano

Limitiza tudyo tusina zvikafu zvinovaka muviri, zvakaita semakuki, makeke, machipisi, kana zviwitsi.

Ita shuwa kuti uri kunwa mvura yakakwana, inokwana makapu masere (2 litita) pazuva. Deredza shuga-zvinotapira zvakadai sodas uye tii inotapira.

Kuti uwane rumwe ruzivo shanya www.choosemyplate.gov.

Kufutisa - kugadzirisa huremu hwako; Kufutisa - kubata huremu hwako; Kudya zvine hutano - kugadzirisa huremu hwako; Kurera huremu - kugadzirisa huremu hwako

• Mapuroteni
• myPlate
• Kudya zvine hutano

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Hensrud DD, Heimburger DC. Nutrition's interface nehutano uye chirwere. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chitsiko 202.

National Mwoyo, Mapapu uye Ropa Institute webhusaiti. Hupenyu hwekupindirana kudzora moyo nemoyo njodzi: yakarongeka humbowo kubva kuboka remararamiro, 2013. www.nhlbi.nih.gov/health-topics/lifestyle-interventions-reduce-cardiovascular-risk. Yakasvika Nyamavhuvhu 29, 2020.

Ramu A, Neild P. Kudya uye chikafu. Mu: Naish J, Syndercombe Dare D, eds. Chiremba Sayenzi. 3rd ed. Philadelphia, PA: Elsevier; 2019: chitsiko 16.

Dhipatimendi reU.S. rekurima uye Dhipatimendi reUtano reU.S. Dhijitari Mirayiridzo yevaAmerica, 2020-2025. Yechishanu Edition. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Yakagadziridzwa Zvita 2020. Yakasvika Nyamavhuvhu 29, 2020.

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