Okubizwa okuthiwa i-Food Pyramid kwakucatshangwa futhi kuthuthukiswe ngemizamo yoMnyango Wezolimo kanye noMnyango wezeMpilo wase-US. Ochwepheshe ehilelekile ekudalweni kwendoda nowesifazane Imibhoshongo, kubekwe ukwenza kube uhlobo yomculo optical ukuthi wonke umuntu kungaba ukwazi ukusebenzisa ukuze alethe ngaphansi ekudleni kwakho isisekelo enempilo. I-pyramid yokudla noma, ngamanye amazwi, ipiramidi yokudla, iyisiqondiso esiwusizo kakhulu sokudla okunomsoco, okungase kusekelwe kubo bonke abantu abanempilo abaneminyaka emibili nangaphezulu. Iphiramidi yokudla ihlanganisa wonke amaqembu amakhulu okudla, ngenkathi ikhombisa ukuthi ukusetshenziswa okungakanani kwansuku zonke kufanele kulinganiswe. Noma kunjalo, izingane eziningi zidinga ukhalori oluncane kunalokho kuboniswe ePiramidi Yokudla.
Iqembu 1. okusanhlamvu
Ngokwe-Pyramid of Nutrition, ama-6-11 ama-servings of okusanhlamvu kufanele abe khona nsuku zonke ekudleni kwethu. Ngesinye isahluko kuleso cala, kuthathwe enye ingcezu yesinkwa noma ingxenye yendebe yetiyi ye-pasta. Le mikhiqizo ingumthombo omuhle wamandla, cishe ungenayo amafutha, futhi unamaphesenti aphezulu wemicu yemvelo. Ukukhetha irayisi, i-pasta, isinkwa kanye nosawoti ngokujwayelekile. Leli qembu lemikhiqizo isisekelo sePiramidi Yokudla.
Iqembu 2. Imifino
Njengoba iPiramidi ibonisa, ukuze sidle okunempilo sidinga ukuba nemikhiqizo engu-3-5 (fresh fresh) nsuku zonke. Ingxenye eyodwa ingabhekwa njengengqikithi ephelele yemifino eluhlaza, noma isigamu indebe yetiyi ebilisiwe. Imifino imithombo yemvelo yamavithamini nezinsimbi, ezibaluleke kakhulu empilweni yethu. Khetha izaqathe, ummbila, ubhontshisi obuluhlaza kanye nama-peas amasha.
Iqembu 3. Izithelo
Njengoba iPhiramidi Yokudla ithi, ngokudla okunomsoco umzimba wethu udinga ukunikeza iziphakeli ezingu-2-4 zezithelo ngosuku. Enye yokukhonza isho izithelo ezintsha ezintsha, isigamu sekomishi yetiyi ye-compote noma ijusi lesithelo. Izithelo - kanye nemifino - kuthathwa njengemithombo engcono kakhulu yemvelo yamavithamini nezinsimbi. Yenza okuthandayo ama-apula, ubhanana, ama-orang kanye namapheya.
Iqembu 4. Imikhiqizo yobisi
Ngokuhambisana nePhiramidi, ukudla okunengqondo kufuna ukubona etafuleni lethu nsuku zonke ezimbili noma ezintathu zokuthengiswa kwemikhiqizo yobisi. Omunye osebenza kuleli cala kuyinye indebe yobisi 2% amafutha, indebe eyodwa yogurt noma uhlamvu olulodwa lweshizi ubukhulu bebhokisi lokufanisa. Iqembu lemikhiqizo yobisi licebile kakhulu nge-calcium ne-vitamin D, okudingekayo ukuze kube nesimo esihle samathambo namazinyo. Khetha ubisi, ushizi kanye ne-yoghurt.
Iqembu 5. Inyama, inhlanzi, ubhontshisi, amantongomane
Iningi lemikhiqizo yaleli qembu liyimvelaphi yezilwane. Ngosuku sidinga ukudla ukudla okubili noma ezintathu kokudla okuvela kuleli qembu lokudla. Ukukhonza okulodwa kuzolingana nesikhumba esisodwa senkukhu, indebe eyodwa yetiyayi yenani lezinyosi noma iqanda elilodwa. Zonke ukudla ezifakiwe kuleli qembu leziphiramidla zokudla zicebile kakhulu kuma-protini, okudingeka ukuba sikwazi ukuthuthukisa uhlelo lwethu lwamasipha. Khetha inyama, inhlanzi, inkukhu, amaqanda kanye nobhontshisi.
Iqembu 6. Amafutha, amafutha namaswidi
Konke ukudla okuvela kuleli qembu lamapiramidi okudla kunamafutha amaningi kanye noshukela. Abanomsoco omncane kakhulu (nakuba bejabulela okuhle), ngakho-ke kufanele badliwe kakhulu ngokwemvelo, bajabulele kuphela ezimweni ezikhethekile. Leli qembu lemikhiqizo lingaphezulu kwePhiramidi Yokudla.
Ngokuqondene nephesenti lemikhiqizo, iPiramidi Yokudla ikukwazisa ukwakha ukudla kwakho kwansuku zonke ngokulandela uhlelo olulandelayo:
Amaprotheni
Lona impahla yokwakha yomzimba. Ama-proteins akha, abuyisela futhi agcina izicubu zomzimba wethu. Ukusetshenziswa kwabo kufanele kube ngu-10-12%
Ama-carbohydrate
Indima eyinhloko yama-carbohydrate ukunikeza umzimba wethu amandla, "uphethiloli" wemisebenzi yawo ngayinye. Ngokusho kwePhiramidi, ngokudla okunomsoco, ama-55-60% we-caloric energy kosuku lonke kufanele atholakale kuma-carbohydrate.
Amafutha
Amafutha ayadingeka emzimbeni wethu, njengoba asiza ekwakheni amangqamuzana, alondoloze ukushisa okuqinile komzimba wethu, amavithamini ezokuthutha kuwo. Kodwa-ke, ngokusho kwePramidi yokudla, inani lamafutha akufanele lidlule u-30% wenani lamakholori esiwathola nsuku zonke ngokudla.