Chikafu chinotungamira ndiro

Nokutevera gwara rekudya reDhipatimendi Rezvekurima reUS, rinonzi MyPlate, unogona kuita sarudzo dzakanaka dzekudya. Gwara nyowani rinokukurudzira kuti udye mimwe michero nemiriwo, zviyo zvizere, mapuroteni akaonda, uye mukaka une mafuta mashoma. Uchishandisa gwara, unogona kudzidza kuti ndechipi chikafu chaunofanira kudya uye kuti unofanira kudya zvakadii. Iwe zvakare unodzidza kuti sei uye yakawanda sei yaunofanira kurovedza muviri.

KUSHANDISA MyPlate

Kune mashanu makuru mapoka ezvikafu anoumba chikafu chine hutano:

• Zviyo
• Muriwo
• Zvibereko
• Dairy
• Zvokudya zveprotein

Iwe unofanirwa kudya zvekudya kubva kuboka rega rega mazuva ese. Zvakawanda sei chikafu chaunofanira kudya kubva kuboka rega rega zvinoenderana nezera rako, bonde, uye nekushanda kwaunoita.

MyPlate inopa yakananga kurudziro yemhando yega yega yeboka rekudya.

Zviyo: GADZIRA PASI PASI Hafu YENHUKU DZAKO ZVESE

• Mbeu dzese dzine zviyo zvese. Mbeu dzakanatswa dzave neiyo bran uye hutachiona hwabviswa. Ive neshuwa yekuverenga izvo zvinongedzo rondedzero uye tsvaga zviyo zvizere kutanga pane rondedzero.
• Zvikafu zvine zviyo zvizere zvine fiber yakawanda uye mapuroteni kupfuura chikafu chakagadzirwa neyakagadziriswa tsanga.
• Mienzaniso yezviyo zvakakwana zvingwa uye mapasta akagadzirwa neupfu hwese hwegorosi, oatmeal, bulgur, faro, uye chibage.
• Mienzaniso yezviyo zvakanatswa upfu chena, chingwa chena, uye mupunga muchena.

Vazhinji vana nevakuru vanofanirwa kudya zvikamu zvishanu kusvika zvisere zvezviyo pazuva (zvinodaidzwa zvakare kunzi "ounce zvakafanana"). Vana vane makore gumi nemasere uye vadiki vanoda nezve 3 kusvika ku5 servings. Inenge hafu yeavo masevhisi anofanirwa kunge akazara zviyo. Muenzaniso wekushumirwa kwezviyo unosanganisira:

• 1 chimedu chechingwa
• 1 kapu (30 gramu) yeflakisi yezviyo
• 1/2 mukombe (165 gramu) mupunga wakabikwa
• 5 yakazara-gorosi vapambi
• 1/2 mukombe (75 gramu) yakabikwa pasta

Kudya zviyo zvakakwana kunogona kubatsira kuvandudza hutano hwako ne:

• Kuderedza njodzi yezvirwere zvenguva refu (zvisingaperi).
• Mbeu dzese dzinogona kukubatsira kurasikirwa nehuremu, asi saizi yemugove ichiri yakakosha. Nekuti tsanga dzese dzine fiber yakawanda uye mapuroteni, ari kuzadza kupfuura tsanga dzakanatswa, saka unogona kudya zvishoma kuti uwane iwo iwo manzwiro ekuguta. Asi kana iwe ukatsiva miriwo ine sitachi, iwe unowedzera huremu, kunyangwe iwe ukadya zviyo zvakakwana.
• Mbeu dzese dzinogona kukubatsira iwe kugara uchifamba ura.

Nzira dzekudya zvimwe zviyo zvizere:

• Idya mupunga wakasviba pane mupunga muchena.
• Shandisa pese-yezviyo pasita pane pasita yenguva dzose.
• Tsiva chikamu cheupfu chena neupfu hwegorosi mumabikirwo.
• Tsiva chingwa chena nechingwa chegorosi chakazara.
• Shandisa oatmeal mumabikirwo pane echingwa mafufu.
• Snack pane mweya-popped popcorn pane machipisi kana makuki.

VEGETABLES: GADZIRA Hafu YENYU YEMAHARA michero nemiriwo

• Miriwo inogona kuve yakasvibirira, nyowani, yakabikwa, yakakoshwa, yechando, yakaoma, kana isina mvura.
• Muriwo wakarongedzwa muzvikamu zvishanu zvinoenderana nehutano hwavo. Iwo mapoka imirima-yakasvibira miriwo, ine sitachi miriwo, mutsvuku uye orenji miriwo, bhinzi nemapizi, uye mimwe miriwo.
• Edza kuisa miriwo kubva kuboka rega rega, edza kuve nechokwadi kuti hausi kungotora zvingasarudzwa kubva muboka re "starchy".

Vazhinji vana nevakuru vanofanirwa kudya pakati pemakapu maviri ne3 (magiramu mazana maviri kusvika mazana matatu emiriwo pazuva. Vana vane makore gumi nemasere vanoda inenge 1 kusvika 1 1/2 makapu (100 kusvika 150 gramu). Mienzaniso yemukombe inosanganisira:

• Nzeve huru yechibage
• Matatu mashanu-inch (13 masentimita) mapfumo e broccoli
• 1 mukombe (100 gramu) yakabikwa miriwo
• 2 makapu (250 gramu) yemashizha akasvibirira, mashizha
• 2 epakati karoti
• 1 mukombe (240 milliliters) yakabikwa bhinzi dzepinto kana pizi dzemaziso matema

Kudya miriwo kunogona kubatsira kuvandudza hutano hwako munzira dzinotevera:

• Kunoderedza njodzi yako yechirwere chemwoyo, kufutisa, uye mhando 2 chirwere cheshuga
• Inobatsira kukudzivirira kubva kune vamwe kanzira
• Inobatsira kudzikisa BP
• Inoderedza njodzi yematombo eitsvo
• Inobatsira kuderedza kurasikirwa kwepfupa

Nzira dzekudya mimwe miriwo:

• Chengetedza miriwo yakawanda yechando iri mufiriji yako.
• Tenga pre-yakashambwa saladhi uye pre-akachekwa mavegi kuti uteme pasi pane nguva yekugadzirira.
• Wedzera veggies kumasobho uye stews.
• Wedzera miriwo kumaspaghetti sauces.
• Edza veggie kurudzira-fries.
• Idya karoti mbishi, broccoli, kana bhero mhiripiri zvidimbu zvakanyikwa muhummus kana mupurazi kupfeka sechikafu.

ZVIBEREKO: GADZIRA Hafu YENYU YENYU MATRIKI NAVEGEGE

• Zvibereko zvinogona kuva zvitsva, makedheni, mazaya, kana kuomeswa.

Vazhinji vanhu vakuru vanoda 1 1/2 kusvika 2 makapu (200 kusvika 250 gramu) yemichero pazuva. Vana vane makore masere uye vadiki vanoda inenge 1 kusvika 1 1/2 makapu (120 kusvika 200 gramu). Mienzaniso yemukombe inosanganisira:

• 1 chidimbu chidiki chemichero, senge apuro kana peya
• 8 mahwibheri mahombe
• 1/2 mukombe (130 gramu) apricots akaomeswa kana zvimwe michero yakaomeswa
• 1 mukombe (240 milliliters) 100% jisi yemichero (orenji, apuro, grapefruit)
• 1 kapu (100 gramu) michero yakabikwa kana yemumagaba
• 1 kapu (250 gramu) michero yakagurwa

Kudya michero kunogona kubatsira kuvandudza hutano hwako, zvinogona kubatsira ku:

• Deredza njodzi yako yechirwere chemwoyo, kufutisa, uye mhando 2 chirwere cheshuga
• Kudzivirirwe kune vamwe kanzira
• Kuderera kweropa
• Deredza njodzi yematombo eitsvo
• Deredza kurasikirwa kwepfupa

Nzira dzekudya yakawanda michero:

• Isa mbiya yemichero uye chengeta izere nemichero.
• Stock kumusoro kune akaomeswa, echando, kana emuchero michero, saka iwe unogara uine icho chinowanikwa. Sarudza michero yakakonzerwa nemvura kana jisi panzvimbo yesirasi.
• Tenga pre-cut michero mumaphakeji kutema nguva yepamberi.
• Edza nyama ndiro nemichero, senge nyama yenguruve nemaapurikoti, gwayana rine maonde, kana huku ine mango.
• Grill peaches, maapuro, kana zvimwe zvibereko zvakasimba zvekudya zvine utano, zvinonaka.
• Edzai smoothie yakagadzirwa nemichero yechando uye yogati yakajeka yekudya kwemangwanani.
• Shandisa michero yakaomeswa kuti uwedzere mavara kumatraira musanganiswa.

MAPUROTINI ZVOKUDYA: SARUDZA MAPOROTINI ANODZIVA

Mapuroteni chikafu chinosanganisira nyama, huku, hove, bhinzi nenyizi, mazai, zvakagadzirwa zvigadzirwa zesoya, nzungu uye nati butters, uye mbeu. Bhinzi nemapizi zvakare chikamu cheboka remuriwo.

• Sarudza nyama dzakaderera mumafuta akazara uye cholesterol, senge kucheka kwakaonda kwemombe nehuku uye turkey isina ganda.
• Vazhinji vanhu vakuru vanoda 5 kusvika 6 1/2 servings yeproteini pazuva (inonziwo "ounce zvakaenzana"). Vana vane makore masere uye vadiki vanoda nezve 2 kusvika ku4 servings.

Mienzaniso yekushandira inosanganisira:

• 1 ounce (28 gramu) yakaonda nyama; senyama yemombe, nyama yenguruve, kana gwayana
• 1 ounce (28 gramu) yehuku; senge turkey kana huku
• 1 mazai makuru
• 1/4 mukombe (50 gramu) tofu
• 1/4 mukombe (50 gramu) bhinzi yakabikwa kana nyemba
• 1 tablespoon (15 gramu) nzungu ruomba
• 1/2 ounce (14 gramu) yenzungu kana mbeu; 12 maamondi

Kudya mapuroteni akaonda kunogona kubatsira kuvandudza hutano hwako:

• Zvokudya zvegungwa zvakakwirira mumafuta omega-3, salmon, sardines, kana trout, zvinogona kubatsira kudzivirira chirwere chemwoyo.
• Nzungu nedzimwe nzungu, zvakaita semaarumondi, walnuts, uye mapistachios, kana zvikadyiwa sechikamu chekudya zvine hutano, zvinogona kubatsira kudzikisa njodzi yehosha yemoyo.
• Dzakatsika nyama nemazai itsime rakanaka resimbi.

Nzira dzekuwedzera mapuroteni akaonda muchikafu chako:

• Sarudza akachekwa akachekwa emombe, ayo anosanganisira sirloin, nyoro, kutenderera, chuck, uye bendekete kana ruoko roast uye steaks.
• Sarudza yakakora nyama yenguruve, inosanganisira nyoro, chiuno, ham, uye bacon yeCanada.
• Sarudza gwayana rakaonda, rinosanganisira nyoro, zvimedu, uye gumbo.
• Tenga huku isina ganda kana turkey, kana kubvisa ganda usati wabika.
• Grill, roast, poach, kana nyama yechingwa, huku, uye hove dzegungwa pane kutsvaira.
• Chengeta mafuta ese anooneka uye bvisa chero mafuta kana uchibika.
• Kutsiva pizi, nyemba, bhinzi, kana soya panzvimbo yenyama kamwechete pasvondo. Edza bhinzi chili, pea kana bhinzi sosi, fanya-yakabikwa tofu, mupunga uye bhinzi, kana veggie burgers.
• Sanganisira ma ounces (225 gramu) ezvokudya zvegungwa zvakabikwa pavhiki.

DAIRY: Sarudza ZVAKASHURE-MAFUTA KANA MAFUTA-MAHARA MAZUVA ZVIDYA

Vana vazhinji nevanhu vakuru vanofanirwa kutora makapu matatu (720 milliliters) emukaka pazuva. Vana vane makore 2 kusvika ku8 vanoda anenge 2 kusvika 2 1/2 makapu (480 kusvika 600 milliliters). Mienzaniso yemukombe inosanganisira:

• 1 mukombe (240 milliliters) mukaka
• 1 wenguva dzose mudziyo weiyo yogati
• 1 1/2 ounces (45 gramu) yakaoma cheese (yakadai sa cheddar, mozzarella, Swiss, Parmesan)
• 1/3 mukombe (40 gramu) shredded chizi
• 2 makapu (450 gramu) kottage cheese
• 1 mukombe (250 gramu) pudding yakagadzirwa nemukaka kana yogati yechando
• 1 mukombe (240 milliliters) calcium-yakasimbiswa soymilk

Kudya chikafu chemukaka kunogona kuvandudza hutano hwako:

• Kudya zvekudya zvemukaka kwakakosha pakuvandudza hutano hwemapfupa kunyanya panguva yehujaya uye kuyaruka, apo hura remapfupa riri kuvakwa.
• Kudya kwemukaka kune zvinovaka muviri zvakakosha zvinosanganisira calcium, potasium, vitamini D, uye mapuroteni.
• Iko kunwa kwezvigadzirwa zvemukaka kwakabatana neakadzikira njodzi yehutano hwemwoyo, rudzi rwechipiri chirwere cheshuga, uye kudzikira kweropa muvanhu vakuru.
• Zvishoma zvemafuta kana zvisina mafuta emukaka zvigadzirwa zvinopa mashoma kana asina mafuta akazara.

Nzira dzekuisa dzakaderera-mafuta chikafu kubva kuboka remukaka mune kwako kudya:

• Sanganisira mukaka kana calcium-yakasimbiswa soymilk sechinwiwa pakudya. Sarudza mukaka usina mafuta kana wakaderera-mafuta.
• Wedzera mukaka usina mafuta kana wakaderera-mafuta pane mvura kune oatmeal uye inopisa zviyo.
• Sanganisira yakajeka yogati kana cottage cheese mune smoothies.
• Pamusoro casseroles, masobho, stews, kana miriwo ine shredded yakaderedzwa-mafuta kana yakaderera-mafuta chizi.
• Shandisa lactose-isina kana yakaderera michina yelactose kana uchinetseka kugaya zvigadzirwa zvemukaka. Iwe unogona zvakare kuwana calcium kubva kune asiri emukaka sosi senge majusi akasimbiswa, hove dzemumagaba, soy chikafu, uye miriwo yakasvibira miriwo.

MAFUTA: DYA ZVEMAHARA ZVIDIKI ZEMAFUTA ANOITIRA MWOYO

• Oiri harisi boka rekudya. Nekudaro, ivo vanopa zvakakosha zvinovaka muviri uye vanofanirwa kuve chikamu chekudya kune hutano.
• Mafuta akazadzwa senge bhotela uye kupfupisa akasimba pakushambidzika kwemukati. Butter, majarini, uye maoiri akasimba patembiricha yemukati (senge mafuta ekokonati) ane huwandu hwakawanda hwemafuta akazara kana mafuta anotapira. Kudya yakawanda yemafuta aya kunogona kuwedzera njodzi yako yechirwere chemwoyo.
• Oiri ane mvura mukamuri tembiricha. Izvo zvine monounsaturated uye polyunsaturated mafuta. Aya marudzi emafuta anowanzo kuve akanaka kune moyo wako.
• Vana nevakuru vanofanirwa kuwana mashupuni mashanu kusvika ku7 (25 kusvika 35 milliliters) emafuta pazuva. Vana vane makore masere uye vadiki vanoda mashupuni matatu kusvika mana (15 kusvika 20 milliliters) pazuva.
• Sarudza maoiri akadai seorivhi, canola, sunflower, safflower, soya, uye chibage mafuta.
• Zvimwe zvekudya zvakare zvine mafuta ane hutano. Zvinosanganisira makotapeya, dzimwe hove, maorivhi, uye nzungu.

KUSIMBISA UYE KUSHANDA NEMITAMBO

MyPlate zvakare inopa ruzivo nezve maitiro ekudzora zvakawandisa huremu:

• Iwe unogona kushandisa iyo Yezuva Yekudya Chirongwa kudzidza izvo zvekudya nekumwa. Iwe unongopinda yako urefu, huremu, uye zera kuti uwane yakajairwa kudya chirongwa.
• Kana iwe uine chero chaicho chinetso chehutano, senge chirwere chemoyo kana chirwere cheshuga, ive shuwa yekukurukura chero shanduko yekudya nachiremba wako kana akanyoreswa dietitian kutanga.

Iwe unogona zvakare kudzidza maitiro ekuita sarudzo dziri nani, senge:

• Kudya iwo akaenzana macalorie ekuchengetedza iwe pahuremu hune hutano.
• Kwete kunyanyisa kudya uye kudzivirira zvikamu zvikuru.
• Kudya zvishoma zvekudya zvine macalorie asina chinhu. Izvi ndezvikafu zvine shuga yakawanda kana mafuta ane mavhitaminzi mashoma kana zvicherwa.
• Kudya mwero wezvikafu zvine hutano kubva kumapoka ese mashanu ezvikafu.
• Kuita sarudzo dziri nani kana uchidya kumaresitorendi.
• Kubika kumba kakawanda, kwaunogona kudzora zvinopinda mune izvo zvaunodya.
• Kudzidzira maminetsi zana nemakumi mashanu pasvondo.
• Kuderedza yako skrini nguva pamberi peTV kana komputa.
• Kuwana matipi ekuwedzera yako chikamu chezviitiko.

MyPlate

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Dhipatimendi reUS rehutano neHuman Services uye US department rezvekurima. 2015-2020 Dietary Guidelines kune veAmerica. 8th edition. health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf. Yakagadziridzwa Zvita 2015. Yakasvika Gumiguru 7, 2019.