Izinkonzo zekhalori elinciphile ngokulinganisela Isisindo sokulahlekelwa kwesisindo
Uma usebenzisa izinga lekhalori lokudla kwesisindo, kuvamile ukukusetha ku-1200 noma ku-1500 khalori. Kodwa-ke, ufuna ukuqinisekisa ukuthi uthola ukudla okwanele. Enye indlela yokubhekana nalokhu ukusebenzisa uhlelo lokudla olukhombisa inani lezinsiza ngosuku ngalunye iqembu lokudla. UMnyango Wezolimo wase-United States wanxusa ukudla kokudla kwamapiramidi iminyaka eminingi.
Le phiramidi ithathwe esikhundleni sezincomo ze-My Plate kodwa kungase kube usizo ukuqinisekisa ukuthi awuhambi kude nokudla okunomsoco.
Izinhloso zekhalori zokulahlekelwa kwesisindo
Ukuze ulahlekelwe isisindo, kufanele uthathe amakholori ambalwa kunokushisa usuku ngalunye. Abesifazane abakhubazekile nabantu asebekhulile bangasebenzisa kuphela amakholori angu-1600 ngosuku, ngenkathi amadoda asebenzayo nabesifazane abakhuthele kakhulu bangashisa amakhilomitha angu-2800 ngosuku kabili. Ungasebenzisa i- calculator yezindleko zenkcitho yansuku zonke ukuthola ukuthi iyiphi inombolo engase ibe yindawo efanele yokulahlekelwa isisindo sakho. Uma umgomo wakho ukwehlisa isisindo futhi ungaboni ushintsho nje ngomsebenzi okwenyuka ngokomzimba , ukwehlisa izingxenye kanye nokusebenza kungasiza, ngenkathi usebenzisa ipiramidi njengesiqondiso.
Isidlo sePiramidi
Lokhu kukudla okuthuthukiswe yi-USDA ukuze kwanelise izidingo zokudla okunempilo kwabaningi baseMelika.
- Izinsiza ezi-0 kuya kwezingu-3 (sebenzisa kancane) amafutha, ama-amakhekhe
- Ama-2 kuya ku-3 ama-ovences (6 kuya ku-9 ama-ounces) enyama noma amanye okudla kwamaprotheni (umquba, njll)
- 2 kuya ku-3 ama-milk servings
- Izithelo ezimbili kuya kwezingu-4
- 3 kuya ku-5 servings imifino
- 6 kuya ku-11 isinkwa se-servings noma ama-starches afana nelayisi noma amazambane
Ukuze ulahlekelwe isisindo, ukhetha izinombolo eziphansi zeqembu ngalinye lokudla.
Ukuqapha kokudla
Lezi zidlo zingamathuluzi okuphatha isisindo abantu abadala abaphilile. Xhumana nomhlinzeki wakho wezokwelapha ukuze ubone ukuthi ukudla okuncishisiwe kwekhalori kufanelekile empilweni yakho ngaphambi kokushintsha ukudla kwakho.
Abantu abanesifo sikashukela, abesifazane abakhulelwe, abantwana abangaphansi kweminyaka engu-16, nalabo abanesifo sokudla bayacelwa ngokuqinile ukuba bafune iseluleko sezokwelapha ngaphambi kokulungisa ukudla kwabo. I-dietitian ebhalisiwe iyisisetshenziswa sakho esingcono kakhulu sokukwazisa ukuthi ungashintsha kanjani ukudla kwakho ngemiphumela emihle kakhulu. E-US, ungathola u-dietitian ngokusebenzisa i-American Dietetics Association
Isidlo seKhalori ye-1200
- Ama-ounces angu-6 aphilile inyama noma amaprotheni ukudla
- 5 isinkwa isinkwa noma isitashi
- 3 izithelo servings
- 4 noma ngaphezulu servings imifino
- Ama-milk servings amabili
- Amafutha ama-3
Ukudla kwekhalori ka-1500
- Ama-ounces angu-6 aphilile inyama noma amaprotheni ukudla
- 6 isinkwa isinkwa noma isitashi
- 4 izithelo servings
- 5 noma ngaphezulu servings imifino
- Ama-milk servings amabili
- Amafutha ama-3
Ukugcina ithrekhi
Ukugcina idayari yokudla ephepheni noma ukusebenzisa uhlelo lokusebenza kungakusiza ukuthi uqonde ukuthi udla kangakanani nokuthi ngabe uthola ukudla okudingayo impilo. Isibonelo, ukungena kulokho okudlayo ku-MyFitnessPal noma ku- Fitbit's tracker yokudla kuzohlolisisa ukuthi uthola izakhi ezanele esifundeni ngasinye nokuthi ngabe udla amakholori amaningi kakhulu.
Kuyini Ukukhonza?
Kungase kungabi kahle ngendlela okuhloswe ngayo ukukhonza. Njengoba izingxenye ziye zaphazamiseka ezindaweni zokudlela futhi ngezidlo ezifriziwe cishe kuzodingeka ufunde ukuthi kungakanani inani elifanele.
Isibonelo, ama-bagels adweliswe ku-piramidi yasekuqaleni cishe yayiyingxenye yobukhulu be-bagel ejwayelekile ebonwa ezitolo zekhofi zanamuhla.
Isinkwa, I-Cereal, iRayisi nePasta
Kukhethwa okusanhlamvu okuphelele njengoba behlinzeka nge-fiber edingekayo.
- Isigaba 1 sesinkwa noma i-tortilla (i-1 ounce)
- 1/2 i-bagel encane noma i-1/2 i-muffin yesiNgisi noma i-1/2 pita (i-ounce elilodwa)
- 1 ounce we-cereal yokulungele ukudla
- 1/2 indebe ye-cereal ephekiwe, irayisi, noma i-pasta
Imifino
Imifino ehlukahlukene enemibala ingcono kakhulu kokudla okunempilo kanye nempilo.
- 1 indebe yemifino eluhlaza
- 1/2 indebe yezinye imifino, ephekwe noma eqoshiwe
- 1/2 indebe yemifino yemifino
- Ezinye izidlo zibeka imifino eluhlaza okwesibhakabhaka ibe isigaba "sokusetshenziswa mahhala" futhi uthi udle ngendlela oyifunayo ngayo i-lettuce yamakhasi, isilimo esidliwayo esinamagatsha anamanzi, ama-radishes
Izithelo
Izithelo zonke noma ijusi elingu-100% lingenza ubumnandi ekudleni kwakho njengoba unciphisa ushukela owengeziwe.
- I-apple eyi-1 ephakathi, ibhanana, i-orange
- 1 inkomishi amajikijolo, ikhabe cubed
- 1/2 indebe eqoshiwe, ephekwe, noma izithelo ezisemathinini
- 1/2 indebe yejusi yezithelo
Ubisi, I-yogurt, ne-Cheese
Kokubili i-Plate and My Plate USDA iziqondiso zithi ukuhambisa ubisi oluphansi noma obunamafutha noma i-yogurt.
- 1 inkomishi ubisi
- 1 inkomishi ye-yogurt ecacile noma ephucuziwe
- 1/4 indebe i-cottage shizi noma i-ricotta
- 1 ounce ushizi
Inyama, Izinkukhu, Izinhlanzi, Izinyosi Zomile, Amaqanda Namanothi
Qaphela ukuthi le piramidi ibala ama-ounces okudla kwamaprotheni esikhundleni se-servings. Ngokudla okuyi-1200-khalori nama-1500-khalori, ama-ounces angu-6 angashintsha abe ama-servings amabili.
- Ama-ounces amabili kuya kwangu-3 enyama ephekiwe ephikisiwe, izinkukhu, noma inhlanzi (ama-ounces ama-3 cishe ngobukhulu bekhadi lamakhadi)
- 1 kuya ku-1 1/2 indebe yamabhontshisi okuphekwe.
- 4 kuya kwezingu-6 wezipuni ze-peanut noma 1 indebe yamantongomane.
- Amaqanda amabili kuya kwangu-3
Amafutha
- Amafutha we-isipuni 1, ibhotela, imajarini, imayonnaise
- 1 isipuni isaladi sigqoka, ukhilimu ushizi
> Imithombo:
> Izinto zokuPramidi zokudla zakudala. UMnyango Wezolimo we-United States. https://www.nal.usda.gov/fnic/past-food-pyramid-materials.
> Kuyini Ukukhonza? I-American Heart Association. http://www.heart.org/HEARTORG/Support/What-is-Akusekela_UCM_301838_Article.jsp#.Wt4pB5ch3x8.