UMnyango Wezolimo wase-United States (i-USDA) ubeka izinkinobho zokukhonza izithelo nemifino eminingi kwelinye indebe. Kodwa izithelo nemifino akuhambisani kahle nendebe yokulinganisa, futhi kukhona ukungafani okususelwe kumthamo. Funda mayelana nokulinganisa okulinganiselwe kwezithelo ezingu-18 nemifino ehlukene ngokusekelwe kuzincomo ze-ChooseMyPlate.gov.
1 - One Banana enkulu
Ibhanana elilodwa elikhulu (cishe ngamasentimitha ayisishiyagalombili ubude) lilingana nokusebenza kwesithelo. Ubhanana buphezulu e-potassium, i-magnesium, i-vithamini B, i-vitamin C, ne-fibre. Enye ibhanana ephakathi inekholori engaba ngu-100 futhi iphelele ngendlalelo yamalanga ntambama.
2 - Eight Eight Strawberries
Ukudla ama-strawberries amakhulu ayisishiyagalombili kuzokunika ukukhishwa kwesithelo ngosuku. Ama-strawberries aphezulu kakhulu ku-vitamin C ne-potassium, futhi aphansi kwamakhalori. Enye yokukhonza ama-strawberries inama-calories angaphansi kuka-50. Engeza ama-strawberries ahlutshiwe ku-cereal yakho yasekuseni ukuze uqale usuku lwakho luye ngakwesokudla.
3 - Plums ezimbili ezinkulu
Ama-plums amabili amakhulu anjengokukhonza izithelo futhi ayingumthombo omuhle kakhulu we-potassium ne-vithamini A. Ukukhonza amaplamu amabili kunezinhlamvu ezimbalwa ze-fibre nama-calories angama-60 ngakho-ke zikhulu njenge-snack ephansi yama-calorie ekuseni .
Amagilebhisi 4 - 32
Ukudla ngamagilebhisi angama-32 kufanele kubonakale njengomuntu okhonza izithelo. Amagilebhisi aqukethe insimbi kanye ne-potassium, kanti amagilebhisi angama-32 anamakhilogremu angama-150. Gcina amanye amagilebhisi efrijini futhi uwadle njengendlela yokuqabula okuqabulayo.
5 - I-Half Cup Raisins
Izithelo zifana namagilebhisi, kodwa ngaphandle kwamanzi, ngakho izakhi nezakhalori zigxilwe. Ikomidi elilodwa lesigamu lesomisiwe linama-khalori angama-200. Engeza omisiwe esitsheni noma oatmeal noma omunye uketshezi oshisayo.
6 - One Apple Small
Elinye i-apula encane (elincane ngaphansi kwamasentimitha amathathu ububanzi) libalwa njengokukhonza izithelo. Ama-apula anama-potassium, amavithamini namagremu amathathu ama-fibre, futhi i-apula eyodwa encane ine-khalori engaba ngu-75. I-apula yi-snack ephelele yokudla esandleni.
7 - One Peach One
I-peach eyodwa (ngaphansi kwamasentimitha amathathu ububanzi) nayo ibheka njengokukhonza izithelo. Ama-peaches awumthombo omuhle we-potassium, i-magnesium ne-vithamini A. I-peach eyodwa enkulu inama-calories angama-70 futhi iyadliwa njenge-snack noma ifakwe kwisaladi esisha.
8 - I-One Cup Orange Juice
Ijusi le-Orange liwumthombo omuhle kakhulu wevithamini C, i-folate ne-potassium. Kodwa, njengejusi elikhulu lesithelo , liphakeme kancane ngamakhilori. Omunye okhonza ama-ounces ayisishiyagalombili (indebe eyodwa) futhi unama-khalori angu-120. Jabulela ingilazi yamanzi ngekusasa noma kwasemini.
9 - Three Broccoli Spears
I-Broccoli imthombo omuhle kakhulu wamavithamini, amaminerali, ama-fibre kanye nama-antioxidants amaningi angase azuze impilo yakho. Imikhonto emithathu engamatshumi amahlanu e-broccoli inama-khalori angama-30 ngakho-ke isekela ukusiza okunamnandi kwe-broccoli nge-dinner.
10 - 12 Izingane Zamaqathi
Izaqathi ziyaziwa ngokuthi ungumthombo we-vitamin A. I-12 baby izaqathe inezinyunyana zamavithamini A. ezingaphezu kwezingu-16,000 zamazwe omhlaba. Zibuye zicebile emaminerali, i-fibre, nomthombo omuhle we-folate, konke okungama-khalori angu-40. Khonza izaqathe zomntwana ngehlangothini le-hummus noma i-lite isaladi yokugqoka.
11 - Omunye Utamatisi Omkhulu
Utamatisi ucebile amavithamini A no C kanye ne-potassium, kanye nomthombo omuhle kakhulu we- lycopene ne-fiber. Omunye utamatisi omkhulu (cishe ngamasentimitha amathathu ububanzi) unama-khalori angama-35. Jabulela utamatisi omisiwe osikiwe esaladini noma isangweji.
12 - I-One Cup Vegetable Juice
Ijusi yemifino, kufaka phakathi i-tomato juice, icebile ngamavithamini namaminerali. Ukukhonza okulingana nama-ounces ayisishiyagalombili noma indebe eyodwa egcwele. Phuza inkomishi yejusi yemifino ukuze ukhethe okusheshayo ntambama.
13 - Omunye ama-Potato Omnandi
Omunye amazambane amazambane amakhulu angaphezu kwamasentimitha amabili ububanzi. Amazambane ama-sweet aphezulu kumavithamini A no-C, amaminerali kanye ne-fiber. Omunye amazambane amazambane amakhulu anama-khalori angama-125. Khonza amazambane amazambane njengesitsha sakho esiyinhloko futhi uphakame ngamabhontshisi kanye ne-broccoli.
14 - Omunye Indlebe Enkulu Yommbila
Indlebe eyodwa enkulu yommbila omnandi, okungenani, amasentimitha ayisishiyagalombili ubude. Ummbila omnandi ungumthombo omuhle kakhulu we-potassium ne-magnesium futhi unamavithamini amaningi kanye ne-fiber. Kubuye kubhekwe njengokusanhlamvu okuphelele futhi kuphelele nanoma yisiphi isidlo sakusihlwa.
15 - Izibhamu ezimbili ezinkulu zeCelery
Isilimo esidliwayo esinamagatsha anamanzi siwumthombo omuhle kakhulu we-potassium ne-fiber. Iziqu ezimbili ezinkulu (cishe amayintshi angu-11 kuya ku-12 ubude) zinenani lama-khalori angu-20. Nibble on isilimo esidliwayo esinamagatsha anamanzi njengesidla noma uyifake esobho noma isaladi.
16 - Izinkomishi ezimbili zemifino emifino
Imifino yemifino eluhlaza okomnyama iphezulu emaminerali, amavithamini kanye ne-fiber futhi ayinama-calories amaningi. Izindebe ezimbili zesipinashi eluhlaza, isibonelo, zinama-khalori angu-14 kuphela. Sebenzisa inqwaba yemifino emnyama emnandi njengesisekelo sesaladi enkulu enempilo.
17 - Imifino ephekwe yodwa ye-Cup
Imifino ephekwe ilayishwa amavithamini namaminerali kanye nama-antioxidants angase abe nezinzuzo zezempilo. Ukupheka kugxila imifino, ngakho ukukhonza isipinashi okuphekwe kuyinye indebe. Khonza isipinashi esikhishwe noma i-chard ngesidlo sakusihlwa sakho esilandelayo.
18 - One Pepper Red Red
Ama-pepper e-red bell anesithambile C, kanye namanye amavithamini ne-potassium. Omunye pepper omkhulu obomvu ungamamitha amayintshi ububanzi ububanzi, futhi ubude buyizingalo ezine.
Imithombo:
UMnyango Wezolimo we-United States, i-ChooseMyPlate.gov. "Konke Mayelana Neqembu Lezithelo."
> UMnyango Wezolimo wase-United States, i-ChooseMyPlate.gov. "Konke Mayelana Neqembu Lezitshalo."
> I-United States UMnyango wezoLimo lwezoLimo lwezoLimo lwezoLimo.