Lub npe hu ua Food Pyramid tau xav thiab dhau los ntawm kev ua haujlwm ntawm Ministry of Agriculture thiab US Department of Health. Cov kws khomob koom tes rau hauv kev tsim ntawm Pyramid, npaj raws li lawv lub homphiaj los ua kom nws pom ib hom kev kho qhov muag uas txhua tus siv tau los coj lub hauv paus nyob zoo hauv lawv cov zaub mov. Cov khoom noj khoom haus pyramid los yog, nyob rau hauv lwm yam lus, cov khoom noj khoom haus hauv pyramid, yog ib qho kev qhia yooj yim rau cov khoom noj kom zoo, uas yuav ua tau raws li tag nrho cov neeg noj qab nyob zoo muaj hnub nyoog ob xyoos thiab laus dua. Cov khoom noj khoom haus muaj xws li txhua pawg loj ntawm cov khoom noj, thaum qhia hais tias ntau npaum li cas txhua txhua hnub yuav tsum ntsuas. Txawm li cas los xij, feem ntau cov me nyuam yuav tsum tau calorie ntau ntau tshaj li qhov nws tau hais nyob hauv Kev Siv Khoom Noj.
Pawg 1. Cov Cereal
Raws li lub Hauv Paus Tsev Noj Qab Haus Huv, 6-11 ntawm cov cereals yuav tsum tuaj yeem niaj hnub noj hauv peb cov khoom noj. Rau ib feem ntawm qhov no, ib daim khob cij los yog ib nrab ntawm lub khob dej tshuaj yej tawm. Cov khoom no yog ib qhov chaw zoo ntawm lub zog, zoo li devoid ntawm cov rog, thiab muaj feem pua ntawm cov hluavtaws fais fab. Xav txhuv mov, nplej zom, qhob cij thiab cereal kom ntau. Pawg pawg ntawm cov khoom no yog lub hauv paus ntawm Food Pyramid.
Pawg 2. Zaub
Raws li Pyramid cov ntsiab lus tawm, rau kev noj qab nyob zoo peb yuav tsum muaj 3-5 serves zaub (zoo tshiab) txhua hnub. Ib feem yuav suav tau tias yog ib lub khob ntawm cov zaub nyoos, lossis ib nrab ntawm ib khob tshuaj yaug tshuaj yej. Zaub yog cov natural vitamins thiab cov hlau, uas tseem ceeb heev rau peb txoj kev noj qab haus huv. Xav kom cov carrots, pob kws, taum ntsuab thiab tshiab peas.
Pawg 3. Txiv hmab txiv ntoo
Raws li hauv paus zaub mov, hais tias, kev noj zaub mov kom zoo peb lub cev yuav tsum muab 2-4 plhom txiv hmab txiv ntoo ib hnub. Ib qho txhais tau tias yog 1 txiv hmab txiv ntoo tshiab, ib nrab ntawm ib lub khob dej qab ntsev los yog kua txiv hmab txiv ntoo. Txiv hmab txiv ntoo - zoo li zaub - yog suav tias yog qhov chaw zoo tshaj plaws ntawm cov vitamins thiab co. Muab qhov preference rau txiv apples, txiv tsawb, txiv kab ntxwv thiab pears.
Pawg 4. Khoom noj khoom haus
Raws li hauv Pyramid, rational zaub mov xav pom ntawm peb cov lus txhua hnub ob los yog peb qhov khoom ntawm cov khoom noj siv mis. Ib qho khoom noj nyob rau hauv rooj plaub no yog ib khob mis nyuj 2% rog, ib khob khob dej cawv los yog ib daim cheese uas loj npaum li cas. Ib pawg ntawm cov khoom noj siv mis nyuj yog muaj calcium thiab vitamin D, uas tsim nyog rau kev mob ntawm peb cov pob txha thiab cov hniav. Xav tau mis, cheese thiab yoghurt.
Pawg 5. Cov nqaij, ntses, taum, ceev
Feem ntau ntawm cov khoom ntawm cov pab pawg neeg no yog cov tsiaj txhu. Nyob rau hauv ib hnub peb yuav tsum noj ob los yog peb qhov khoom noj ntawm cov zaub mov no. Ib qho noj yuav zoo li ib qho nqaij qaib, ib pob tshuaj yej khob ntawm ib txoj hlua los yog ib lub qe. Tag nrho cov khoom noj uas muaj nyob rau hauv cov pab pawg ntawm cov khoom noj yog cov nplua nuj nyob rau hauv cov nqaijrog, uas yog qhov tsim nyog rau peb los tsim peb lub cev nqaij. Xav tau nqaij nyug, ntses, nqaij qaib, qe thiab taum.
Pawg 6. Cov rog, roj thiab khoom qab zib
Tag nrho cov khoom noj los ntawm cov pab pawg ntawm cov khoom noj pyramids muaj roj ntau thiab qab zib. Lawv muaj cov zaub mov me me heev (txawm tias lawv saj tsis zoo), thiab yog li ntawd lawv yuav tsum tau noj ntau heev, siv lawv cov kev tshwj xeeb. Cov pab pawg no yog cov khoom noj khoom haus saum toj kawg nkaus ntawm Food Pyramid.
Raws li qhov feem pua ntawm cov khoom noj, Cov Khoom Noj Khoom Haus yuav qhia koj los tsim koj cov khoom noj txhua hnub raws li cov qauv hauv qab no:
Proteins
Qhov no yog lub tsev ntaub ntawm lub cev. Proteins tsim, tig thiab khaws cov ntaub so ntswg ntawm peb lub cev. Lawv noj yuav tsum yog 10-12% ntawm
Carbohydrates
Lub luag hauj lwm tseem ceeb ntawm carbohydrates yog kom muab peb lub cev nrog lub zog, "roj" rau txhua lub luag haujlwm. Raws li Pyramid, hauv kev noj qab haus huv, 55-60% ntawm tag nrho cov caloric zog ntawm lub hnub yuav tsum tau txais los ntawm carbohydrates.
Sibhawm
Cov rog kuj tsim nyog rau peb lub cev, raws li lawv pab tsim lub hlwb, ua kom muaj qhov kub thiab txias ntawm peb lub cev, kev thauj cov vitamins mus rau nws. Txawm li cas los, raws li Food Pyramid, cov roj tsawg yuav tsum tsis pub tshaj 30% ntawm tag nrho cov calories peb tau txais txhua hnub los ntawm cov khoom noj.