Tau kawg, hnub no, tsis muaj kev noj qab haus huv balanced, nws tsis yooj yim sua kom xav li cas yog feem ntau hu ua ib txoj kev ua neej zoo. Kev sim ua kom tsim cov cai rau kev noj qab haus huv cov menus tau ua ntev ua ntej pom ntawm lub npe hu ua "pyramid", tab sis lawv tsis tuaj yeem txo qis mus rau ib qho xwb. Tsuas yog nyob rau hauv 90 xyoo ntxov ntawm xyoo pua XX, American noj haus tau tawm tswv yim txog kev noj qab haus huv thiab kev noj haus txhua hnub. Nws yog ib qho hauv pyramid, muab faib ua ob peb plag tsev, txhua tus uas tau nyob ntawm ib hom zaub mov. Raws li, nws qhov kev txo qis yog qhov tseem ceeb tshaj, thiab qhov maj mam pib ua txhua yam, qhov no qhia tau tias ntau npaum li cas ib qho khoom tsim nyog yuav tsum tau nyob hauv tib neeg kev noj haus los ntawm qhov kev xav ntawm kev noj haus.
Yog nws tsis paub?
Hauv qhov qub, uas yog qee qhov kev ua yuam kev sim siv tam sim no, qhov loj tshaj plaws yog nyob nrog ntau yam khoom siv cereal: cereals, cij thiab qhob noom cookie, macaroni. Nws ntseeg tias cov khoom siv cereal muaj ntau txheej carbohydrates, uas tsim nyog rau lub cev rau lub cev ua ub no, thiab yog li ntawd yuav tsum tau ua txhua hnub ntawm cov khoom noj qab haus huv. Hauv pem teb ob tau noj cov zaub thiab txiv hmab txiv ntoo, qhov chaw ntawm cov zaub mov, cov vitamins thiab minerals.
Thaum theem me me ntxiv, muaj ntau yam khoom noj thiab tsev cheese (nws muaj tsis muaj tsawg tshaj li cov nqaijrog tas nrho cov nqaij).
Txawm tias cov txiv hmab txiv ntoo thiab mis nyuj muaj roj ntau dua, lawv yeej pab tau, tab sis tsis ua lub hauv paus ntawm kev noj haus. Txawm tias tsawg dua qhov chaw rau cov khoom noj muaj roj rau cov zaub thiab cov roj tsiaj, cov txiv hmab txiv ntoo, thiab lwm yam, thiab lub hauv paus nrog cov "kua nplaum" nrog cov khoom qab zib, uas yog vim tias cov roj ntsha (tshwj xeeb tshaj yog unsaturated fatty acids) nyob rau hauv peb lub cev tseem tsim nyog, muaj ntau yam, tab sis tsis muaj cov khoom qab zib nws tseem ua tau.Qhov tsis muaj "qab zib" sab saum toj yuav tsis zom cov ncaj ncees ntawm tag nrho cov pyramid, tab sis nws yuav pab kom tsis txhob muaj kev overabundance ntawm digestible digestible carbohydrates.
Zais qhov teeb meem
Pib, lub hauv paus ntawm kev noj haus kom zoo thiab kev noj qab haus huv txoj kev ua neej tau txais kev pom zoo los ntawm cov kws kho mob thiab cov neeg mob, nws raug xam tias yog tus qauv zoo tshaj plaws rau kev ua menus. Tab sis, zoo li ntau cov qauv theoretical, cov hauv pliav tsis nyob hauv kev sib tsoo nrog kev muaj tiag. Ob peb xyoos tom qab qhov kev sib kis ntawm cov pyramid loj heev, Cov kws tshawb fawb hauv Amelikas tau tshawb nrhiav qhov kev tshawb fawb uas tau qhia ib daim duab heev: cov neeg mob uas tau siv cov cai ntawm lub hauv puav no yog rog rog loj!
Ntawm qhov tseem ceeb tshaj plaws rau kev noj zaub mov zoo thiab kev noj qab nyob zoo, ua ntej txhua yam yuav tsum tau qhia txog qhov tsis zoo ntawm kev siv ib hom khoom noj rau cov neeg txawv hnub nyoog, lub cev thiab txhua hnub kev ua si - txhua yam, peb cov kev xav tau yog tus kheej heev. Zoo, ntxiv rau, kev noj qab nyob zoo noj qab haus huv los ntawm lub ntsiab lus ntawm kev sib cais ntawm tus so ntawm lub neej, thiab hauv pyramid yeej tsuas txhawj txog daim ntawv teev cov khoom noj uas tau noj. Dhau li ntawd, los ntawm daim ntawv teev cov khoom ntawm ib pawg, cov neeg, raws li ib txoj cai, xaiv feem ntau paub los yog, nyob rau hauv lawv lub tswv yim, delicious. Piv txwv, lub hauv paus ntawm cov khoom noj khoom haus cereal feem ntau yog high-calorie dawb cij thiab ntau yam cereal, uas tsis pom los ntawm cov kws noj zaub mov uas tsis pom zoo (cov qhob cij thiab cereal).
Tus qauv tshiab
Dieticians tau ua cov kev tshawb fawb ntxiv thiab tsim ib tug qauv tshiab ntawm cov pyramid, suav txog cov kev ua yuam kev dhau los. Qhov tseem ceeb tshaj plaws ntawm lub caij nyoog hauv pyramid yog nws qhov sib txawv thiab kev hloov mus rau txhua tus neeg txoj kev xav tau. Tus qauv ntawm lub pyramid kuj hloov tseem ceeb: tsis yog ntawm cov neeg plag tsev, cov khoom pawg yog cov duab hauv cov qauv ntawm kab txaij (xws li ntsug zaj duab xis), dav ntawm lub hauv paus thiab maj nqawm ntawm qhov kawg. Qhov dav ntawm tag nrho cov hauv qab no qhia txog qhov uas ib qho kev ua neej ua rau ib tug neeg, nws lub zog noj thiab txhua hnub xav tau kev pab nyob rau hauv ntau pawg ntawm cov khoom.
Yog li, tus neeg haus dej haus tau qee yam qis heev thiab, raws li cov ntsiab lus ntawm kev noj qab haus huv, yuav tsum txo cov khoom noj thiab cov calorie ntsiab lus ntawm nws txoj kev noj haus, thiab qee cov "strips" feem ntau tsis suav nws cov zaub mov - piv txwv li, cov uas tseg rau cov khoom qab zib lossis cov rog rog. tsis tau hais tias lawv yuav tsum tso lawv ib zaug thiab rau txhua tus (raws li tau tsim los ntawm cov cai ntawm "laus" hauv), tab sis tsis muaj kev yoojyim xaj qis heev rau "Sweet" thiab rog. Nws yog pom zoo kom nce qib ntawm koj lub cev ua ub no, qhov no yuav nthuav dav rau koj cov kev noj haus.
Lwm qhov kev hloov ntawm lub pyramid yog "gradualness", uas muaj nyob hauv qhov tseeb uas tus neeg xav tau ua kom tag nrho cov kev hloov tsis sai, ib hnub, tiam sis maj mam. Qhov no yog ib qho kev pom zoo ntawm kev tawm tswv yim thiab tso cai rau peb txhua tus "tsim nws tus kheej hauv pyramid" suav koj cov khoom noj raws li lub hnub nyoog, txoj kev ua neej thiab txhua tsav txhua yam. Txawm tias ib tug neeg muaj mob hnyav heev tuaj yeem txhim kho lawv tus kheej "pyramid", uas siv cov tswv yim dav dav thiab cov tswv yim kho mob.
Cov me nyuam lub npe
Cov me nyuam kuj tsis muaj qhov tshwj xeeb - qhov kev cai tshiab niaj hnub no muaj feem xyuam rau cov me nyuam cov zaub mov, thaum nws raug tsim, koj yuav tsum nco ntsoov cov hnub nyoog hauv lub cev cov khoom noj thiab tsis nco qab txhawm rau txhim kho cov zaub mov raws li tus menyuam loj hlob thiab loj hlob. Ntawm chav kawm, thawj xyoo ntawm tus me nyuam lub neej, tsis muaj kev noj haus tau hais lus. Tsuas pub zaub mov noj rau cov menyuam yaus ib xyoo yog pub niam mis (lossis noj mis formula) thiab maj mam muab cov zaub mov ua tiav. Tsuas yog muaj sij hawm, pib ntawm 2 xyoos, tus me nyuam txoj kev noj haus maj mam txav mus rau "tus neeg laus", thiab nws lub plab tseem muaj peev xwm zom cov khoom tshiab.
Mis nyuj haus
Tus yam ntxwv ntawm cov me nyuam hauv pyramid hauv thawj 3 xyoos ntawm lub neej yog qhov feem ntau ntawm cov khoom noj siv mis rau khoom noj. Lawv nyob rau hauv cov pyramid yuav raug sawv cev los ntawm cov qhab nia deb tshaj plaws. Hnub uas tus me nyuam muaj 3 xyoos nws xav tau 400-600 gram ntawm ntau lub tais diav, nws yuav hloov nrog lub hnub nyoog. Fermented mis nyuj khoom tsis tsuas yog lub tsev tsim khoom, ib qhov chaw muaj protein ntau, nqaijrog thiab carbohydrates, tab sis lawv kuj muab lub cev nrog calcium ntsev thiab cov vitamins, tshwj xeeb tshaj yog cov vitamin B, tsis muaj kev loj hlob ntawm lub nruab nrog cev thiab tshuab tsis yooj yim. Tias yog vim li cas nyob rau hauv lub qub scheme ntawm pyramid, mis nyuj thiab qaub-cov khoom noj mis nyuj pab raws li lub hauv paus ntawm tus me nyuam mos zaub mov, thiab nyob rau hauv lub tshiab tswvyim - lawv yog cov duab raws li thawj thiab lub widest strip.
Tom qab 1.5 xyoo, tus menyuam qhov khoom noj khoom haus raug nquahu kom qhia ntau yam hom lauj kaub, cream, qaub cream thiab ntuj tsim lub cev. Mis nyuj haus yuav tsum siv nrog qee qhov ceeb toom, vim nws tuaj yeem txo kev qab los thiab ua kom muaj roj ntau ntxiv. Yog hais tias lub porridge rau tus me nyuam ua si rau mis nyuj, lub cereal yog pib chiv hauv dej, thiab cov mis ntxiv rau qhov kawg ntawm kev ua noj thiab tso cai rau ib zaug. Cov khoom noj khoom haus rog (rog, qaub cream thiab cheese) nws yog ntshaw kom muab tus me nyuam tsis yog txhua txhua hnub los yog ntxiv rau cov zaub mov noj me me.
Nqaij cov khoom
Kaw rau 1.5 xyoo hauv me nyuam noj mov, koj yuav tsum tau nce cov khoom noj qab zib tsawg dua. Cov niam txiv koom tes hauv cov zaub mov noj yuav tsum nco ntsoov tias qhov ntau ntawm cov proteins uas muaj protein ntau tsis tuaj yeem hloov cov nqaij rau tus me nyuam, thiab tsis muaj qhov teeb meem nws txhais tau tias yuav tsum tau muab cov zaub mov noj. Ntawm chav kawm, tsis yog txhua txhua nqaij, txawm lub tshiab, yuav haum ib tug me nyuam. Nyiam ntau ntawm peb cov nqaij npuas, nrog rau cov nqaij thiab cov nqaij Goose yog cov nplua nuj rog, uas yuav tsis zoo rau tus me nyuam thiab yuav yog ib qho hnyav ntxiv rau lub plab zom mov. Nws yog ntau pab tau kom muaj me me eater rau cov phaj nyom los ntawm cov nqaij nyug nplooj los yog nqaij, nqaij qaib (dua li cov nqaij dawb) los yog nqaij qaib cov txwv. Txog 3 xyoos, txiav npluav ntawm nqaij nyoos, cutlets, meatballs thiab txhua tsav txhua yam yuav tsum tau siav rau ob peb. Tsis ntau tshaj ib zaug ib lub lim tiam koj tuaj yeem muab ib tus me nyuam khaus khov daig los yog ib lub thooj. Nws ntseeg tias los ntawm xyoo 3 ntawm tus me nyuam koj muaj peev xwm qee zaum qis hauv cov khoom hnyuv, tab sis tsuas yog cov uas npaj rau me nyuam mos noj. Cov hnyuv ntxwm cov hnyuv ntxwm, hnyuv ntxwm, shpikachki, thiab cov nqaij npua, nqaij npuas kib, roj thiab lwm yam nqaij delicacies tsis yog npaj rau cov me nyuam yaus thiab yuav tsum raug tshem tawm ntawm lawv txoj kev noj haus.
Ntses cov tais diav
Ntses rau hauv cov me nyuam hauv pyramid yog qhia los ntawm ib lub strip cais, tab sis muaj dua li cov nqaij, tab sis qhov no tsis yog qhov tseem ceeb.
Ntau hom ntses xwb tsis muaj kev zoo nkauj, me nyuam yaus yooj yim digestible, tab sis kuj nplua nuj nyob rau hauv cov microelements tseem ceeb thiab cov vitamins. Tshwj xeeb tshaj yog tseem ceeb yog cov tsawg-rog ntses hom - pikeperch, perch, Blue, hake, lwm yam zoo li Txawm li cas los xij, nws tsis tas yuav muaj peev xwm tshaj qhov tus menyuam lub cev nrog cov khoom muaj protein ntau, nws yuav tsum saib xyuas cov nqaij thiab cov ntses hauv cov ntawv txhua hnub ntawm tus me nyuam, tag nrho cov khoom noj protein yuav tsum tsis pub tshaj hnub nyoog. Nws raug pom zoo rau lwm cov ntses thiab nqaij, npaj cov hnub nuv ntses rau tus me nyuam. Tom qab ntawd 4 los yog 5 hnub hauv ib lub lim tiam koj tuaj yeem pub tus me nyuam noj nqaij, thiab 2-3 hnub - ntses.
Zaub thiab txiv hmab txiv ntoo
Ib txoj kab dav dav heev, piv li tsuas yog mus rau cov khoom noj siv, yog sawv cev hauv lub hauv paus ntawm zaub thiab txiv hmab txiv ntoo:
- thaum lub hnub nyoog ntawm ib xyoos rau ib thiab ib nrab - 200-250 g ntawm zaub thiab mus txog 100 g txiv hmab txiv ntoo;
- txog li peb lub xyoos - 350 grams zaub thiab 130-200 grams txiv hmab txiv ntoo.
Ntxiv nrog rau qhov no, yuav tsum tau hais txog cov zaub thiab kua txiv hmab txiv ntoo, qhov zoo tshaj plaws - tag nrho cov me nyuam, lub txiaj ntsim zoo tshaj plaws rau me nyuam lub cev:
- Thaum muaj hnub nyoog yau, yuav tsum muaj 80-100 ml kua txiv hmab txiv ntoo;
- thaum muaj hnub nyoog txog li peb xyoos - 100-150 ml.
Raws li kev noj haus ntawm cov me nyuam tsis haum, qhov no, txiv hmab txiv ntoo thiab zaub uas tsis nyob rau lub sij hawm kev ua rau kev siv loj dua, tsuas yog siv cov khoom ua xua.
Khob cij thiab porridge
Cov hom cereals sib txawv, uas nyob rau hauv thawj qhov hauv kev noj qab haus huv raws li lub hauv paus ntawm kev noj haus zoo, nyob rau hauv ib tug me nyuam yaus version muaj ib qho tseem ceeb me ntsis. Lawv tseem yuav tsum tau tuaj txhua hnub hauv tus me nyuam cov ntawv qhia zaub mov thiab muab cov zaub mov, carbohydrates thiab cov kabmob, tab sis vim kev noj zaub mov tsis muab xam. Cov niam txiv yuav tsum tsis txhob hnov qab hais tias cov "cij" kabmob ntawm tus menyuam cov zaubmov yuav tsum tsis txhob nrog cov qhob noom, ncuav qab zib thiab dawb qhob cij, tab sis nrog porridges (ua ntej txhua - buckwheat thiab oatmeal) thiab qhob cij los ntawm fiber ntau nplua nuj hmoov sib tsoo. Ntxiv rau cov zaub mov tseem ceeb - nqaij, kua los sis puree, thiab - pib ntawm 2 xyoos - dub ncuav pob ntseg yog tas rau cov khoom noj - nws yog tshwj xeeb tshaj yog nplua nuj hauv cellulose thiab cov vitamins ntawm pawg B.
Thiab yog hais tias nyob hauv thawj xyoo ntawm lub neej tus me nyuam tau txais cov dej porridge feem ntau, ces thaum muaj hnub nyoog loj nws tau muab nws hloov mus rau tag nrho cov nplej: qee zaus muab cov kab xev los yog pearl porridge, thiab paub nrog semolina porridge yuav tsum muab ncua sij hawm ntev dua. Nrog ceev faj yuav tsum tau noj thiab taum, taum mog thiab lentils: lawv nyuab nyuab zom thiab feem ntau ua rau muaj kev tsis haum tshuaj. Yog li ntawd, lawv yuav tsum tau siv nyob rau hauv daim ntawv ntawm ib tug meej mashed puree, uas nyob rau hauv ib tug me me muaj peev xwm yuav muab ntxiv rau zaub kua zaub los yog tov nrog rau lwm cov zaub. Periodically, zaub los yog qos yaj ywm tom qab tau muab hloov nrog macaroni los ntawm cov hom nplej.
Cov roj thiab roj
Ntawm qhov nqaim, tab sis tseem ceeb hauv cov kab hauv cov khoom noj hauv tus me nyuam, koj muaj peev xwm muaj ntau yam roj - cov zaub thiab cov tsiaj. Cov roj zaub (txiv ntseej thiab paj noob hlis) yog siv rau hauv ntuj daim ntawv, tsis muaj cua sov kho - raws li ib qho hnav khaub ncaws rau zaub nyoos, porridges, mashed potatoes. Nws yog lub hauv paus ntawm unsaturated fatty acids thiab cov vitamins, uas nyob rau hauv tus ntawm cua kub sai sai ua txhaum lawm. Lub sijhawm ze peb xyoos, cov "strip" ntawm cov rog me ntsis widens, thiab tus me nyuam yuav tau txais ntau butter thiab zaub roj.
Qe
Ib qho tseem ceeb ntawm cov me nyuam hauv pyramid yog lub qe ntawm cov qe hauv nyias ib plab, tsis tshua muaj nqaim tshaj li cov hlab roj. Tom qab ib xyoos, tus me nyuam (thaum tsis muaj qhov ua tsis haum) tsis yog tsuas yog lub nkev, tab sis kuj yog lub khoob ntawm lub qe tag nrho, thiab tom qab 1.5 xyoo - nyuab qaub qe los yog "hauv hnab" .Un ib hnub tus me nyuam tuaj yeem tsis pub tshaj ib nrab qe. nws cov khoom noj khoom haus tau yooj yim digestible proteins, kab kawm thiab roj-soluble vitamins A, D, E. Nws tseem yuav superfluous ntxiv cov wiped boiled qe hauv zaub puree los yog kua zaub.
Koj muab tsis tau cov qe nyoos rau ib tug me nyuam, vim koj tuaj yeem tau tshaj nws lub plab, thiab muaj kev txaus ntshai ntawm tus kab mob.
Khoom qab zib
Tam sim no cia peb tham txog lub qab zib ntawm lub pyramid. Nws yuav tsum tau muab sau tseg tias yog "lub siab tshaj plaws" yog qhov tseem ceeb tshaj plaws rau hauv tus me nyuam txoj kev noj qab haus huv, tam sim no muaj ntau hom khoom qab zib tau txais kev pom zoo ntawm kev noj haus txhua hnub ntawm tus me nyuam. Lawv txhawb qhov sib npaug zog tag nrho thiab ceev ceev kom lub zog poob ntawm lub cev.Tau kawg, cov niam txiv yuav tsum ceev faj thaum xaiv cov khoom qab zib rau cov me nyuam lub tshuab raj. (txiv mis nyuj), tsis pub muaj mis nyuj, cov txiv hmab txiv ntoo, cov txiv hmab txiv ntoo, cov txiv hmab txiv ntoo, cov txiv hmab txiv ntoo thiab lwm cov khoom qab zib tuaj yeem. ntawm peb cov pyramid yuav (nyob rau hauv cov nqe lus ntawm ntshiab qab zib) 35-40 g rau cov me nyuam ib thiab ib nrab xyoo thiab 40-50 g - rau cov me nyuam nyob rau hauv peb lub xyoos.