Kev noj qab haus huv, kev noj qab nyob zoo, kev zoo nkauj, kev nyob ntev thiab ntau lwm yam nyob ntawm qhov kev noj haus zoo. Tias yog vim li cas cov kws tshawb fawb tau tsim ib lub pyramid ntawm kev noj qab haus huv khoom noj haus , uas yog qhov tseem ceeb rau kev poob thiab kev tiv thaiv ntawm ntau cov kab mob.
Khoom noj khoom haus pyramid ntawm cov khoom noj kom zoo rau poob phaus
Cov khoom noj khoom haus ntawm cov khoom noj khoom haus muaj peev xwm ua kom yuag raug tsim ntawm Harvard xyoo 1992. Nws yog ib lub pyramid muab faib ua tiers, thiab lub hauv paus ntawm lub hauv paus, uas cim cov dej haus, kev ua si thiab kev tswj lub cev nyhav.
Lub tiers ntawm lub pyramid ntawm balanced thiab noj qab haus huv noj haus cov khoom. Qhov ntau feem ntau cov theem pib yog whole grains (cereals, coarse bread, nplej zom, zaub roj). Khoom ntawm no tier yuav tsum tau consumed txhua txhua hnub rau 6-10 servings (liab 100 g).
Qhov thib ob txheej - zaub, txiv hmab txiv ntoo thiab berries. Nyob rau hnub, 2 qhov ntawm cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo thiab 4 servings ntawm zaub (100 g ntawm zaub, 50 g ntawm berries los yog 1 me me txiv hmab txiv ntoo) yuav tsum tau txais kev pab.
Qhov thib peb theem ntawm cov khoom noj rau lub cev poob - taum, noob thiab ceev. Lawv yuav tsum tau noj 1-3 zaus ib hnub (noj 50 g).
Qhov thib plaub ntawm lub pyramid yog nqaij dawb, ntses thiab qe. Lawv yog rau ib hnub muab tso rau 0-2 servings (ua haujlwm 30 grams nqaij los yog 1 qe).
Qhov thib plaub theem yog cov khoom noj siv mis. Nyob rau hnub lawv xav tau 1-2 servings (serving - 200 ml los yog 40 g ntawm cheese).
Qhov thib rau theem - hnyuv ntxwm, khoom qab zib, butter, liab nqaij, qos yaj ywm, khob cij dawb, mov, kua txiv hmab txiv ntoo, thiab lwm yam. Cov khoom siv los ntawm pawg no tuaj yeem ntim ntawm cov khoom me me thiab tsawg 1-2 zaug hauv ib lub lim tiam. Sab nraum lub hauv pyramid yog cawv - nws yuav tsum tau qaug dej qaug cawv heev (nyiam dua - qhuav liab cawu cub), zoo li cov vitamins, uas yuav tsum tau noj tas.
Qee cov qauv ntawm kev noj qab nyob zoo rau qhov poob phaus
Yog tias koj xav ua kom zoo thiab poob phaus, saib cov cai hauv qab no:
- kom koj lub cev tau txais tag nrho cov khoom tsim nyog, sim rau ntau haiv neeg;
- Noj cov khoom me me (100-200 g), tiam sis feem ntau - txhua txhua 3-4 teev;
- cov khoom tsim nyog yuav tsum tau xaiv nrog cov suab thaj tsawg;
- yog tias koj ntsib kev xaiv - txiv hmab txiv ntoo lossis kua txiv, xaiv cov txiv hmab txiv ntoo uas muaj fiber ntau thiab, yog li ntawd, nws pab tau ntau dua;
- Cov khoom noj uas muaj roj cholesterol ntau dua rau cov neeg uas muaj roj tsawg (qaub cream - rau ntuj yoghurt, mis nyuj rau kev txhaj tshuaj, nqaij rau cov khoom qab zib, nqaij nyug qoob rau nqaij qaib, tag nrho cov qe rau 2 proteins);
- tsis txhob hnov qab txog txaus kua - 2 liv ib hnub;
- ntsuas cov calorie ntau ntau los ntawm lub cev ua ub no.