1 - Izinsizakalo Zansuku zonke Eziphakanyisiwe Ngonyaka
Imifino inomsoco futhi iphansi ekholori ngakho kufanele idale ingxenye enkulu yokudla nganoma yisiphi isikhathi. Zinezintambo ezicebile, ziqukethe amavithamini amaningi namaminerali, futhi izinhlayiya ezimibalabala ziqukethe ama-phytochemicals angaba nezinzuzo ezengeziwe zezempilo.
Ngeshwa, abantu abaningi abadli imifino eyanele. Sebenzisa lo mhlahlandlela ukwazi ukuthi zingaki izinkomishi zemifino wena namalungu omndeni wakho odinga ukudla nsuku zonke.
2 - Abancane: 1 Cup Ngosuku
Izingane ezisukela eminyakeni emibili kuya kweyithathu kufanele zidle indebe eyodwa yemifino nsuku zonke. Leyo indebe eyodwa isakazeka usuku lonke, hhayi indebe eyodwa kokudla; Omunye osebenzela ingane encane angase abe namaspuni amabili noma amathathu kuphela. Kuthatha amapuni wezipuni ezingaba ngu-16 ukulinganisa indebe eyodwa.
Imifino ephekwe ivame kakhulu ezincane ngoba izingane ezingalesi sikhathi azihlaziyi njalo ukudla kwazo ngakho imifino eluhlaza ingabonisa ingozi yokukhipha. Imifino ebilisiwe, ebisiwe noma eyosiwe ingcono kunemifino ethosiwe, enamakholori angaphezu kwamafutha.
3 - Izingane: 1 kuya ku-1 1/2 Izinkomishi Ngosuku
Abafana namantombazane abaneminyaka engama-4 kuya kwengu-8 ubudala kumele badle izindebe ezingu-1 1/2 zemifino nsuku zonke. Omunye osebenzela ingane encane angase abe namashukela amathathu noma amane kuphela.
Amantombazane abaneminyaka eyisishiyagalolunye kuya kweyishumi nantathu kufanele adle okungenani izinkomishi ezimbili zemifino nsuku zonke futhi abafana beminyaka efanayo kufanele badle izinkomishi ezimbili / 1/2 nsuku zonke. Izingane ezisebenza futhi okungenani imizuzu engu-30 yokuzivocavoca nsuku zonke zingadinga ngisho nangaphezulu.
Izingane zingadla inhlanganisela yemifino eluhlaza futhi ephekwe. Imifino enamanzi, okubhaka noma eyosiwe ingcono kunemifino ethosiwe, engama-kilojoule aphezulu.
4 - Intsha: 2 1/2 kuya ku-3 izinkomishi ngosuku
Amantombazane asebasha asebaneminyaka eyi-14 kuya ku-18 kufanele adle izindebe ezingu-2 1/2 zemifino nsuku zonke. Abafana abasha kufanele badle izinkomishi ezintathu zemifino nsuku zonke. Intsha esebenzayo futhi okungenani imizuzu engu-30 yokuzivocavoca nsuku zonke ingadinga ngisho nangaphezulu.
Intsha kufanele idle inhlanganisela yemifino eluhlaza futhi ephekwe. Imifino ebilisiwe, ebisiwe noma eyosiwe ingcono kunemifino ethosiwe, enamakholori angaphezu kwamafutha.
5 - Abantu abadala: 2 1/2 kuya ku-3 izinkomishi ngosuku
Amadoda amaningi aphakathi kweminyaka engu-19 kuya ku-50 kufanele adle cishe izinkomishi ezintathu zemifino ngosuku. Amadoda angaphezu kweminyaka engu-50 angadinga kuphela izinkomishi ezimbili / 2. Amadoda athola okungenani imizuzu engu-30 yokuzivocavoca nsuku zonke angadinga imifino eminingi.
Abesifazane abaneminyaka engama-19 kuya ku-50 badinga izinkomishi ezimbili 1/2 ngosuku, kanti abesifazane abangaphezu kweminyaka engu-50 badinga cishe izinkomishi ezimbili. Njengamadoda, abesifazane abasebenzayo nsuku zonke bangadinga okungaphezulu.
6 - Yini ebala njengeNdebe?
Imifino eminingi , indebe eyodwa ilingana nenani elizogcwalisa indebe eyodwa yokulinganisa indebe. Kodwa okunye okusebenzayo kwemifino eluhlaza njengamasipinashi kanye ne-lettuce kukhona izinkomishi ezimbili, kanti ama-ounces ayisishiyagalombili wezithombo zemifino noma utamatisi nazo zibalwa njengekhamera eyodwa yokukhonza.
Kodwa kuthiwani uma ungenayo ikhi yokulinganisa noma isikhizi esincane? Nazi ezinye izilinganiso:
- Izaqathe ezimbili eziphakathi
- I-floccoli emihlanu noma eyisithupha
- Omunye pepper omkhulu omnandi
- Omunye amazambane amazambane amakhulu
- Omunye indlebe enkulu yommbila
- Omunye amazambane aphakathi
- Omunye utamatisi omkhulu
Umthombo:
UMnyango Wezolimo we-United States, i-MyPlate. "Konke Mayelana Neqembu Lezitshalo."