Zvechokwadi, nhasi, pasina kudya kwakakwana kwakakwana, hazvibviri kufungidzira zvinowanzozonzi mararamiro ehupenyu. Kuedza kuumba mitemo yakawanda ye menyuji yakagadziriswa yakaitwa kwenguva refu kusati kwaonekwa kuinzi iyo piramidi, asi haikwanise kuderedzwa kusvika kune imwe nzira. Chero bedzi mumavambo makumi mapfumbamwe-makumi maviri ezana remakore rechi20, vekuAmerica vanodya mishonga vakagadzirira pfungwa yavo yezvokudya uye zvakakwana zvezuva rimwe nerimwe. Yaiva piramidi, yakakamurwa muzvidimbu zvakasiyana-siyana, chimwe nechimwe chaive chakabatwa nemhando yezvokudya. Saizvozvowo, chikamu chayo chepasi chakanga chakakura kwazvo, uye zvakatevera zvishoma nezvishoma zvikava zvinhu zvose zvekare, zvichidaro zvichiratidza zvakajeka kuti chimwe chigadzirwa chinofanira kunge chiine chikafu chevanhu kubva pakuona ma dietetics.
Izvo hazvisi zvemasikati here?
Mu piramidi yepakutanga, iyo vamwe vanoedza kuedza kushandisa iko ikozvino, chikamu chakakura chaive chakachengetwa nezvinhu zvakasiyana-siyana zvekudya: zviyo, chingwa nehokwe, micaroni. Zvaifungidzirwa kuti michero yakasviba ine majini akawanda akaoma, ayo anodiwa mumuviri wekuita basa, uye naizvozvo inofanira kuva zuva rega rega yezvokudya zvinovaka muviri. Pasi repiri raitorwa semiriwo nemichero, zvitubu zvemiti, mavhitamini nemaminera.
Pane imwe nhanho inotevera, kune mhando dzakasiyana-siyana dzemhuka uye cottage cheese (inenge isina mapurotini akazara kupfuura nyama).
Kunyange mukaka wakakwirirwa uye yakakonzerwa nemukaka wemukaka, iwo anonyatsobatsira, asi haaiti chikonzero chekudya. Kunyange zvishoma paiva nzvimbo yezvokudya zvine mafuta-yemafuta nemhuka, marimu, nezvimwewo, uye piramidi inoguma ne "se" nemasipi, izvo zvinokonzerwa nekuti mafuta (kunyanya unsaturated mafuta acids) mumuviri wedu achiri kudiwa, kunyange mudiki huwandu, asi kunze kwezvinotapira zvinonyanya kuitika. Kushaikwa kwe "sweet" top hakuzoputsa kuvimbika kwese piramidi, asi kunobatsira kudzivisa kuwandisa kwemakrohydrates anokonzerwa nyore.
Dambudziko rakavanzwa
Pakutanga, piramidi yekare yekudya kwakakwana uye mararamiro ehutano yakagamuchirwa navanachiremba nevarwere, yaifungidzirwa kuti ndiyo inonyanya kukosha yekugadzira menus. Asi, kufanana nemhando dzakawanda dzedzidzo, piramidi haina kupona kurwisana nechokwadi. Makore mashomanana mushure mekupararira kukuru kwepiramidhi, masayendisiti eAmerica akaita sangano rakaratidza mufananidzo wakasiririsa: varwere vakashandisa mitemo yepiramidi iyi yakawanda kwazvo!
Pakati pezvikonzero zvakakosha zvekudya kwakakwana uye mararamiro ane hutano, kutanga kune zvose zvakakosha kusimbisa kusakwanisa kwekushandisa kwepasi rose chirongwa chekudya kwevanhu vane makore akasiyana, muviri uye basa rezuva nezuva - shure kwezvose, zvatinoda ndezvomunhu oga. Zvakanaka, mukuwedzera, kudya kunovaka muviri kunorasikirwa zvinorehwa nekuzviparadzanisa kubva kune hupenyu hwose, uye piramidi inongotarisa chete urongwa hwezvokudya zvinopedzwa. Kunze kwekuti, kubva pane zvakatengeswa zveboka rimwe, vanhu, sekutonga, vakasarudza avo vanozivikanwa kana, kana maonero avo, zvinonaka. Semuenzaniso, nheyo yezvokudya zvekudya mune zvakawanda yaiva yakakwirira-koriori chingwa chakachena uye zviyo zvakasiyana-siyana zvenguva isipi, asi zviyo zvakakurudzirwa (chingwa uye zviyo zvezviyo) hazvina kuwanikwa nevanodzidza mafi.
New model
Nyanzvi dzezvipatara dzaifanira kutora tsvakurudzo dzakawedzerwa uye kusika mhando itsva ye piramidhi, ichifunga nezvekanganiso dzakapfuura. Mhedzisiro inonyanya kukosha yepiramidi yemazuva ano ndiyo kuchinja kwayo uye kugadzirisa kune zvido zvemunhu mumwe nomumwe. Chimiro chepiramidi chakachinjawo zvikuru: pane nzvimbo imwe neimwe yakadzika pasi, mapoka emagetsi anoratidzwa nenzira yezviputi-semakumbo (semuwindo wechipupuriro), paupamhi pachigadziko uye zvishoma nezvishoma zvishoma nezvishoma zvichienda kumusoro. Iyo yakawanda yepiramidhi yose inoratidza huwandu hwekuti mararamiro anoshingaira anotungamirira munhu, simba rake kushandiswa uye zvido zvezuva nezuva mumapoka akasiyana-siyana emitengo.
Saka, munhu anogara ari oga anodya zvishomanana makoriki uye, maererano nemitemo yezvokudya zvinovaka muviri, inofanira kuderedza kuwanda kwezvokudya zvakadyiwa uye mararamiro ezvokudya zvake, uye mamwe "mabhanhire" anowanzobviswa pane zvokudya zvake - somuenzaniso, izvo zvakachengeterwa pikiti kana mafuta. haatauri kuti vachazofanira kuvasiya kamwe chete uye zvachose (sezvaifungidzirwa nemitemo ye "piramidhi" yekare), asi kushayikwa kwekufamba kunomira mitemo yakasimba kwazvo pa "sweet" uye mafuta. Inokurudzirwa kukwidza hutano hwekuita kwako muviri, izvi zvichawedzera zvikuru mikana yekudya kwako.
Chimwe chezvinhu zvitsva zvepiramidhi ndiyo "zvishoma nezvishoma", iyo inowanikwa mukuti munhu anoda kuchinja zvose kwete pakarepo, mune rimwe zuva, asi zvishoma nezvishoma. Ichi ndicho chimwe chimiro chekurudzira chinogadzirisa hutungamiri huzhinji uye inobvumira mumwe nomumwe wedu "kuvaka piramidi yake pachake" kuverenga kudya kwako pachako maererano nezera, mararamiro uye zvinhu zvose. Kunyange munhu ane chirwere chisingaperi chisingaperi anogona kuvaka "piramidi" yake, achishandisa chirongwa chikuru uye mazano ekurapa.
Children's version
Vanawo havasi ivo voga - piramidi yemazuva ano inonyanya kushandiswa muzvokudya zvevana, kana ichinge yaitwa, unofanirwa kufungisisa zvinodiwa zvemuviri mune zvimiti uye usakanganwa kugara uchigadzirisa zvirongwa sezvo mwana achikura uye achikura. Zvechokwadi, mugore rokutanga roupenyu hwomwana, hapana mhuka inogona kutaura. Zvokudya zvakagadzikana chete zvevana kusvikira pagore ndezvokuyamwisa (kana kuti zvinogadziriswa mukaka mazamu) uye zvishoma nezvishoma kujekesa kudya kwakakwana. Nenguva, kubva pamakore maviri, chikafu chemwana chinowedzera kusvika kune "mukuru", uye chirwere chake chekudya chinokwanisa kugadzira zvigadzirwa zvitsva.
Misi
Chimwe chinhu chinowanikwa piramidhi yevana mumakore matatu ekutanga ehupenyu ndicho chinonyanya kukohwa mumishonga yemakwenzi mune kudya. Ivo mu piramidi iyo inomiririrwa neboka rakakura. Pazuva rimwe mwana ane makore matatu anoda 400-600 gm ezvokudya zvakasiyana-siyana zvakaviriswa, nhamba ichachinja nezera. Mishonga yakakonzerwa nemukaka haisi kungova chinhu chinokosha chekuvaka, chitubu chemapuroteni anowanikwa nyore nyore, mafuta uye makhahydrates, asiwo anopa muviri muviri neakisiyamu salt nemavhithamini, zvikurukuru vitamini B, pasina iyo inowanzogadziridzwa nhengo uye zvirongwa zvisingabviri. Ndicho chikonzero muchigadzirwa chekare che piramidhi, mukaka nemukaka wemukaka-muchero wakashanda senheyo yezvokudya zvevana, uye muurongwa hutsva - vanofananidzirwa sepakutanga uye yakawanda kwazvo.
Pashure pemakore mashanu, chikafu chemwana chinokurudzirwa kuti ataure marudzi akasiyana echechi, kamuro, ukisi hwakasviba uye yoghurts yemhuka. Misi inofanira kushandiswa nekuchenjerera, sezvo inogona kuderedza kudya uye kukanganisa kuwedzera kwegesi. Kana pariji yemwana yakabikwa pamukaka, zviyo zvinotanga kubikwa mumvura, uye mukaka unowanikwa pamagumo ekubika uye unobvumira kubika kamwechete. Zvine mazai emakaka (marisi, mukisi wakasviba uye cheese) zvakakosha kupa mwana kwete zuva rimwe nerimwe kana kuwedzera kune kudya kwakagadzirwa mune zvishoma.
Meat products
Pedyo nemakore mashanu muzvokudya zvevana, unoda kuwedzera nhamba yezvokudya nyama. Vabereki vanobatanidzwa mumiti yezvinomera vanofanira kuyeuka kuti huwandu hwemapuroteni emichero haukwanise kutora nyama yemwana, uye pasina mamiriro ezvinhu unogona kushandurirwa kune chikafu chezvirimwa. Ichokwadi, kwete nyama yose, kunyange yakazara, ichasangana nemwana. Zvido zvevamwe vedu isu nguruve, uyewo dha uye nyama yemhuka inowedzera mune mafuta, izvo zvisingabatsiri mwana uye zvichava mutoro unorema kune chirwere chekudya. Zvinonyanya kukosha kupa mabiko maduku kuti adye zvakadyiwa kubva kune nyama yakakondwa kana yevheiri, huku yakabikwa (zvichida nyeupe nyama) kana kuti nyama yehutu. Kusvikira kumakore matatu, kubviswa kwe nyama yakabikwa, cutlets, meatballs nezvimwe zvose zvinofanira kubikwa kune vaviri. Hausi kanopfuura kamwe pavhiki iwe unogona kupa mwana chikamu chisina kuvekwa chakabikwa kana chibage. Zvinotendwa kuti negore rechitatu romucheche iwe unogona dzimwe nguva kupinda mumishonga yekusekesa, asi chete iyo inofanirwa kudya kwevana. Masukisi anotsva, sausage, shpikachki, uye ham, bhakoni, mafuta uye zvimwe zvezvokudya zveyama hazvifananidzi vana vaduku uye zvinofanira kubviswa zvachose kubva mukudya kwavo.
Hove dzehove
Hove dziri piramidhi yevana inoratidzwa nechidimbu chakasiyana, kunyange chakanyanya kudarika nyama, asi izvi hazvina kukosha.
Mhando dzakasiyana dzehove dzinongova nehutu hwakanaka, huri nyore kudya dzevana, asiwo hupfumi muhutachiona hunokosha uye mavitamini. Kunyanya kukosha mafura-ehove ehove ehando - pikeperch, perch, cod, hake, nezvimwewo. Zvisinei, hazvifaniri kuwedzera muviri wemwana nemapurotini, zvinotarisirwa kunyatsotarisa kuwanda kwemhuka nehove mumenyu yezuva nezuva yemwana, zviyero zveproteine zvokudya hazvifaniri kudarika nguva yakawanda. Inokurudzirwa kushandura hove uye nyama, kuronga zuva rekudyara kwemazuva kumwana. Zvadaro 4 kana mazuva mashanu pavhiki unogona kudyara mishonga yemhuka yemhuka, uye mazuva 2-3 - hove.
Miti nemichero
Mutsara wakawanda kwazvo, wakaenzana chete nehairi, inomiririrwa mu piramidi yemiriwo nemichero:
- pazera kubva pagore rimwe kusvika kune imwe nehafu - 200-250 g yemiriwo uye kusvika kusvika ku100 g yemichero;
- kusvika pamakore matatu - 350 gramu yemiriwo uye 130-200 gramu yemichero.
Mukuwedzera kune izvi, kutaurwa kunofanira kuitwa nemiti yemiriwo uye michero, yakanakisisa yezvose - inonyorerwa, inobatsira muviri wemwana:
- Pazera duku, anenge 80-100 ml yemvura inoshandiswa;
- pazera remakore matatu - 100-150 ml.
Kana iri chikafu chevana vanokonzera vana, munyaya iyi, michero nemiriwo kunze kwemazuva ekuwedzera kwekushandiswa zvinoshandiswa zvakanyanya, kunze kwemiti yemitengo.
Chingwa uye piragi
Mhando dzakasiyana dzezviyo, izvo mupiramidhi yepakutanga zvakashanda senheyo yezvokudya zvine utano, mumutauro wevatsva mune zvishoma zvishoma. Vachiri kuda kuvapo zuva nezuva mumhuri yevana uye vagozvipa nemiriwo fiber, makhahydrates uye mapuroteni, kunyange zvazvo chikonzero chekudya chikafu chisisati chafungidzirwa. Vabereki havafaniri kukanganwa kuti "chingwa" chinopisa muzvokudya zvemwana chinofanira kuiswa kwete nemabhandi, makiki nechingwa chena, asi ne porridges (kutanga kwezvose - buckwheat uye oatmeal) uye chingwa chinobva kune fiber-rich flour flour. kunze kwezvokudya zvakanyanya - nyama, muto kana puree, uye-kubva pamakore maviri - chingwa chine mutsvuku chinowanikwa muzvokudya - chinonyanya kupfuma mu cellulose nemavhitamini emuboka B.
Uye kana mugore rokutanga rehupenyu mwana anogamuchira kakawanda mvura yejiji, saka panguva yakwegura inogona kuidzosera kune mbeu yakazara: dzimwe nguva kupa zvipukanana zvemashiripiti kana pearl peji, uye kuzivikanwa ne semolina pariji kunofanira kupedzisira kune imwe nguva gare gare. Neuchenjeri inofanira kutorwa uye nyemba, mazai uye lentiy: zvakanyanya kuoma kugora uye kazhinji zvinokonzera kugadzirisa kwemaitiro. Nokudaro, inofanirwa kushandiswa mumhando ye purehed thoroughe yakachena, iyo inenge yakawanda inogona kuwedzerwa kune muto wevhu kana kusanganiswa nemimwe miriwo. Nguva nenguva, mishonga kana mbatata yakasvibiswa inogona kuchinjwa ne macaroni kubva durum gorosi.
Mafuta nemafuta
Pakati pemakumbo akapfupika, asi mapurogiramu anokosha ari piramidi yezvokudya zvevana, unogona kusanganisira maorivhi akasiyana-siyana - zvose zvirimwa nemhuka. Mafuta anogadzirwa (muorivhi uye sunflower) anonyanya kushandiswa mumhando yechisikigo, pasina kutapwa kwemazuva - sekupfekedza masadhi, porridges, mbatata yakasviba. Icho chinokonzerwa nesaturated fatty acids uye mavitamini, ayo anotungamirirwa nekupisa inokurumidza kuputsika. Pedyo nemakore matatu, "chidimbu" chemafuta chinowedzera zvishoma, uye mwana anogona kugamuchira mafuta akawanda nemafuta emichero.
Mazai
Chimwe chiitiko chepiramidhi yevana ndechokugoverwa mazai mune rimwe rutivi rwakasiyana, zvisati zvishoma kuderera kupfuura chidimbu chemafuta. Mushure megore, mwana (pasina kuora kwemakumbo) haasi iye chete mazhenje, asiwo omelet inobva muzai rose, uye pashure pemakore mashanu - mazai akaoma uye "muhombodo" .Musi iwoyo mwana anokwanisa kupiwa kwete hafu yeii rimwe. chikafu chayo nemaprotiniti nyore nyore kudya, kutsvaga zvinhu uye mavitamini anogadzikana-mafuta A, D, E. Zvichavawo zvisina kukodzera kuwedzera yai yakabikwa muvirue yemuchero kana soup.
Iwe haugone kupa mazai akaomeswa kumwana, sezvo unogona kuwandisa muviri wake wekudya, uye pane ngozi yehutachiona.
Sweets
Zvino ngatitaurire pamusoro pezvakanaka zvepiramidi. Izvo zvinofanira kuonekwa kuti kana pakutanga kwe "sweet top" yaifungidzirwa kuva yakashata muzvokudya zvemwana, iye zvino marudzi akasiyana-siyana emasipi anonzwisiswa sechikamu chakazara chezvokudya zvezuva nezuva zvemucheche.Zvibereko zvakakosha mumaguhahydrates anotsvaga (kwete chete uye kwete shuga akadaro!) Anofanira kunge aripo Vanotsigira huwandu hwemasimba ehurumende uye nokukurumidzira kuzadza simba rekushanda kwemuviri.Zvino, vabereki vanofanira kungwarira pavanosarudza ndiro dzakanaka dzemenyu yevana. gehena kusvika makore 2-3 isingakurudzirwi kupa mwana (kunyange mukaka), uchi hunopesana nehutachiona, asi mabhisikiti, marmalade, akaomeswa apricots, mazambiringa akaomeswa, mishonga yemakemikari uye mamwe mapekese anogona kushandiswa.Asi huwandu hwakazara hwe "sweet" kubva pamutsara piramidhi yedu ichava (maererano nehuga yakachena) 35-40 g yevana kusvika kune imwe nehafu uye 40-50 g - kune vana pasi pemakore matatu.