Ipuleti yomhlahlandlela wokudla

Ngokulandela umhlahlandlela wokudla woMnyango wezoLimo waseMelika, obizwa nge-MyPlate, ungenza ukukhetha kokudla okunempilo. Umhlahlandlela omusha ukukhuthaza ukuthi udle izithelo nemifino eningi, okusanhlamvu okuphelele, amaprotheni anciphile kanye nobisi olunamafutha amancane. Usebenzisa umhlahlandlela, ungafunda ukuthi hlobo luni lokudla okufanele uludle nokuthi kufanele udle malini. Ufunda nokuthi kungani kufanele usebenzise umzimba kangakanani nokuthi kungakanani.

UKUSEBENZISA i-MyPlate

Kunamaqembu amakhulu amahlanu okudla akha ukudla okunempilo:

• Izinhlamvu
• Imifino
• Izithelo
• Ubisi
• Ukudla kwamaprotheni

Kufanele udle ukudla kweqembu ngalinye nsuku zonke. Ukudla okungakanani okufanele ukudle eqenjini ngalinye kuya ngeminyaka yakho, ubulili, nokuthi usebenza kangakanani.

I-MyPlate yenza izincomo ezithile ngohlobo ngalunye lweqembu lokudla.

Izinhlamvu: YENZA okungenani isigamu samabele akho konke okusanhlamvu

• Izinhlamvu eziphelele ziqukethe okusanhlamvu okuphelele. Izinhlamvu ezihlanjululwe zisuswe i-bran kanye negciwane. Qiniseka ukuthi ufunda ilebula lohlu lwezithako bese ubheka okusanhlamvu okuphelele kuqala ohlwini.
• Ukudla okunezinhlamvu eziphelele kunefayibha namaprotheni amaningi kunokudla okwenziwe ngezinhlamvu ezicwengisisiwe.
• Izibonelo zokusanhlamvu okuphelele yizinkwa namaphasta enziwe ngofulawa kakolweni ogcwele, i-oatmeal, i-bulgur, i-faro, ne-cornmeal.
• Izibonelo zamabele ahlanjululwe ngofulawa omhlophe, isinkwa esimhlophe nelayisi elimhlophe.

Iningi lezingane nabantu abadala kufanele badle ukudla okungaba ngu-5 kuya ku-8 okusanhlamvu ngosuku (okubizwa nangokuthi "okulingana kwama-ounce"). Izingane ezineminyaka engu-8 nangaphansi zidinga ama-servings angama-3 kuye kwangama-5. Okungenani isigamu salezo zinhlinzeko kufanele kube okusanhlamvu okuphelele. Isibonelo sokunikezwa kokusanhlamvu kufaka:

• 1 ucezu lwesinkwa
• 1 inkomishi (30 amagremu) we-flake cereal
• 1/2 indebe (165 amagremu) irayisi eliphekiwe
• Abaqhekezi bakakolweni abangu-5
• 1/2 indebe (75 gram) ipasta ephekiwe

Ukudla okusanhlamvu okuphelele kungasiza ekuthuthukiseni impilo yakho ngoku:

• Ukunciphisa ubungozi bezifo eziningi zesikhathi eside (ezingamahlalakhona).
• Izinhlamvu eziphelele zingakusiza wehlise isisindo, kepha usayizi wengxenye usabalulekile. Ngoba okusanhlamvu okuphelele kune-fiber eningi namaprotheni, kugcwaliswa kakhulu kunezinhlamvu ezihlanjululwe, ngakho-ke ungadla okuncane ukuthola umuzwa ofanayo wokusutha. Kepha uma ushintsha imifino ngesitashi, uzoba nesisindo, noma ngabe udla okusanhlamvu okuphelele.
• Izinhlamvu eziphelele zingakusiza ukuba nokunyakaza kwamathumbu njalo.

Izindlela zokudla okusanhlamvu okuphelele:

• Yidla ilayisi elinsundu esikhundleni selayisi elimhlophe.
• Sebenzisa i-pasta egcwele okusanhlamvu esikhundleni se-pasta ejwayelekile.
• Faka enye ingxenye kafulawa omhlophe nefulawa kakolweni kuzindlela zokupheka.
• Faka isinkwa esimhlophe esikhundleni sesinkwa sikakolweni.
• Sebenzisa i-oatmeal ekuphekeni esikhundleni semvuthuluka yesinkwa.
• Snack on popcorn poppedorn instead of chips noma cookies.

IMIFINO: YENZA ISIQEPHU SEZITHELO ZAKHO NEPHELELE

• Imifino ingaba eluhlaza, entsha, ephekiwe, ekheniwe, efriziwe, eyomisiwe noma enamanzi.
• Imifino ihlelwe yaba ngamaqenjana ama-5 ngokuya ngokuqukethwe kwawo okunomsoco. La maqembu yimifino eluhlaza okotshani obumnyama, imifino enesitashi, imifino ebomvu nesawolintshi, ubhontshisi nophizi neminye imifino.
• Zama ukufaka imifino eqenjini ngalinye, zama ukuqinisekisa ukuthi awukhethi kuphela izinketho eqenjini "elinesitashi".

Iningi lezingane nabantu abadala kufanele badle izinkomishi eziphakathi kuka-2 no-3 (200 kuya ku-300 amagremu) wemifino ngosuku. Izingane ezineminyaka engu-8 zidinga izinkomishi ezi-1 kuye ku-1/1 (100 kuya ku-150 amagremu). Izibonelo zenkomishi zifaka:

• Indlebe enkulu yommbila
• Imikhonto emithathu engama-intshi ama-5 (13 cm) we-broccoli
• 1 inkomishi (100 amagremu) imifino ephekiwe
• 2 izinkomishi (250 amagremu) zemifino eluhlaza, enamaqabunga
• 2 izaqathe eziphakathi
• 1 inkomishi (240 milliliters) okuphekwe ubhontshisi we-pinto noma uphizi onamehlo amnyama

Ukudla imifino kungasiza ekuthuthukiseni impilo yakho ngezindlela ezilandelayo:

• Yehlisa ubungozi besifo senhliziyo, ukukhuluphala ngokweqile, kanye nohlobo 2 lwesifo sikashukela
• Isiza ukukuvikela komunye umdlavuza
• Isiza ukwehlisa umfutho wegazi
• Yehlisa ubungozi bamatshe ezinso
• Isiza ukunciphisa ukulahleka kwethambo

Izindlela zokudla imifino eminingi:

• Gcina imifino eningi efriziwe efrijini lakho.
• Thenga isaladi engakagezwa kanye nemifino eqoshiwe ngaphambi kokunciphisa isikhathi sokulungiselela.
• Faka imifino kumasobho kanye nezitshulu.
• Engeza imifino kumasoso we-spaghetti.
• Zama ama-veggie stir-fries.
• Yidla izaqathe ezingavuthiwe, i-broccoli, noma imichilo yensimbi yensimbi efakwe ku-hummus noma ekugqokeni i-ranch njengokudla okulula.

IZITHELO: YIBA NESIHLAZI SEZITHELO ZAKHO NEZIMPENDU ZAKHO

• Izithelo zingaba zintsha, zikheniwe, zifriziwe noma zomiswe.

Iningi labantu abadala lidinga 1 1/2 kuya ku-2 izinkomishi (200 kuya ku-250 amagremu) wezithelo ngosuku. Izingane ezineminyaka engu-8 nangaphansi zidinga cishe izinkomishi ezi-1 kuye kwezingu-1/1 (120 kuya ku-200 amagremu). Izibonelo zenkomishi zifaka:

• 1 isithelo esincane, njenge-apula noma ipheya
• 8 ama-strawberry amakhulu
• 1/2 indebe (130 amagremu) ama-apricot omisiwe noma ezinye izithelo ezomisiwe
• 1 inkomishi (240 milliliters) 100% ijusi yezithelo (iwolintshi, i-apula, ubhamubhamu)
• 1 inkomishi (100 amagremu) izithelo eziphekiwe noma ezisemathinini
• 1 inkomishi (250 amagremu) izithelo eziqoshiwe

Ukudla izithelo kungasiza ekuthuthukiseni impilo yakho, kungasiza uku:

• Yehlisa ubungozi besifo senhliziyo, ukukhuluphala ngokweqile, kanye nohlobo 2 lwesifo sikashukela
• Vikela komunye umdlavuza
• Yehlisa umfutho wegazi
• Nciphisa ubungozi bamatshe ezinso
• Nciphisa ukulahleka kwamathambo

Izindlela zokudla izithelo eziningi:

• Beka isitsha sezithelo bese usigcina sigcwele izithelo.
• Gcina isithelo esomisiwe, esifriziwe, noma ekheniwe, ukuze uhlale unaso njalo. Khetha izithelo ezinamathanga emanzini noma ujusi esikhundleni sesiraphu.
• Thenga izithelo ezisikiwe emaphakeji ukuze unciphise isikhathi sokulungiselela.
• Zama izitsha zenyama ezinezithelo, ezifana nengulube enamabhilikosi, iwundlu elinamakhiwane, noma inkukhu enomango.
• Amapentshisi e-Grill, ama-apula, noma esinye isithelo esiqinile sedizethi enempilo, emnandi.
• Zama i-smoothie eyenziwe ngezithelo ezifriziwe kanye ne-yogurt elula yokudla kwasekuseni.
• Sebenzisa izithelo ezomisiwe ukwengeza ukuthungwa ekulandeleni amamiksi.

AMAPHrotheni UKUDLA: KHETHA AMAPROTINI AMANYANE

Ukudla kwamaphrotheni kufaka phakathi inyama, izinkukhu, izinhlanzi zasolwandle, ubhontshisi nophizi, amaqanda, imikhiqizo esetshenzisiwe yesoya, amantongomane kanye nama-nut butter, nembewu. Ubhontshisi nophizi nakho kuyingxenye yeqembu lemifino.

• Khetha inyama enamafutha amaningi ne-cholesterol eningi, njengokusikeka okuncane kwenkomo yenkomo nenkukhu kanye ne-turkey ngaphandle kwesikhumba.
• Iningi labantu abadala lidinga ama-protein angama-5 kuye kwayi-6/2 ngosuku (okubizwa nangokuthi "okufana nokulingana"). Izingane ezineminyaka engu-8 nangaphansi zidinga ama-servings angaba ngu-2 kuya kwangu-4.

Izibonelo zokuphaka zifaka:

• 1 ounce (28 amagremu) inyama enciphile; njengenyama yenkomo, ingulube, noma iwundlu
• 1 ounce (28 amagremu) izinkukhu; njenge-turkey noma inkukhu
• 1 iqanda elikhulu
• 1/4 indebe (50 amagremu) tofu
• 1/4 indebe (50 amagremu) ubhontshisi ophekiwe noma udali
• Isipuni esingu-1 (15 amagremu) ibhotela lamantongomane
• 1/2 ounce (14 amagremu) wamantongomane noma imbewu; Ama-alimondi ayi-12

Ukudla amaprotheni anciphile kungasiza ekuthuthukiseni impilo yakho:

• Ukudla kwasolwandle okuphezulu emafutheni omega-3, njenge-salmon, sardines, noma i-trout, kungasiza ekuvikeleni isifo senhliziyo.
• Amantongomane namanye amantongomane, njengama-alimondi, ama-walnuts nama-pistachio, uma edliwa njengengxenye yokudla okunempilo, angasiza ekwehliseni ubungozi besifo senhliziyo.
• Inyama namaqanda anciphile kungumthombo omuhle wensimbi.

Izindlela zokufaka amaprotheni anciphile ekudleni kwakho:

• Khetha ukusikeka kwenkomo yenkomo, okubandakanya i-sirloin, i-tenderloin, i-round, i-chuck, ne-shoulder noma i-roast yengalo ne-steaks.
• Khetha ingulube engenamafutha, efaka i-tenderloin, loin, ham ne-bacon yaseCanada.
• Khetha iwundlu elinciphile, okubandakanya i-tenderloin, chops, nomlenze.
• Thenga inkukhu noma i-turkey engenasikhumba, noma ususe isikhumba ngaphambi kokupheka.
• Inyama eyosiwe, eyosiwe, eyephoyila, noma eye-broil, yenkukhu nenhlanzi yasolwandle esikhundleni sokuthosa.
• Sika wonke amanoni abonakalayo bese ukhipha noma yimaphi amanoni lapho upheka.
• Faka uphizi, udali, ubhontshisi, noma ubhontshisi esikhundleni senyama okungenani kanye ngesonto. Zama ubhontshisi, ipea noma isobho likabhontshisi, i-tofu ethosiwe ethosiwe, ilayisi nobhontshisi, noma ama-burger e-veggie.
• Faka ama-ounces angu-8 (225 amagremu) wezinhlanzi zasolwandle eziphekiwe ngesonto.

I-DAIRY: KHETHA UKUDLA KWE-FAT-FAT OKANYE OKUNGAMAFUTHA

Iningi lezingane kanye nabantu abadala kufanele bathole cishe izinkomishi ezi-3 (720 milliliters) zobisi ngosuku. Izingane ezineminyaka engu-2 kuya ku-8 zidinga cishe izinkomishi ezi-2 kuya kwezi-2 1/2 (480 kuya ku-600 milliliters). Izibonelo zenkomishi zifaka:

• 1 inkomishi (240 milliliters) ubisi
• Isitsha esi-1 esijwayelekile seyogathi
• 1 1/2 ama-ounces (45 amagremu) ushizi onzima (njenge-cheddar, mozzarella, iSwitzerland, iParmesan)
• 1/3 indebe (40 amagremu) ushizi osikiwe
• 2 izinkomishi (450 amagremu) cottage shizi
• 1 inkomishi (250 amagremu) i-pudding eyenziwe ngobisi noma i-yogurt efriziwe
• 1 inkomishi (240 milliliters) calcium-fortified soymilk

Ukudla ukudla okwehlisa ubisi kungathuthukisa impilo yakho:

• Ukudla ukudla okwenziwe ngobisi kubalulekile ekuthuthukiseni impilo yamathambo ikakhulukazi ngesikhathi sobuntwana nasebusheni, lapho kwakhiwa khona amathambo.
• Ukudla okwenziwa ngobisi kunezakhi ezibalulekile kubandakanya i-calcium, i-potassium, i-vitamin D, ne-protein.
• Ukutholakala kwemikhiqizo yobisi kuxhumene nokwehla kwengozi yesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, kanye nomfutho wegazi ophansi kubantu abadala.
• Imikhiqizo yobisi engenamafutha amancane noma engenawo amafutha ihlinzeka ngamafutha amancane noma cha.

Izindlela zokufaka ukudla okunamafutha aphansi kusuka eqenjini lobisi ekudleni kwakho:

• Faka ubisi noma i-soymilk ebiyelwe nge-calcium njengesiphuzo ekudleni. Khetha ubisi olungenamafutha noma olunamafutha amancane.
• Faka ubisi olungenamafutha noma olunamafutha amancane esikhundleni samanzi okusanhlamvu oatmeal nokushisayo.
• Faka i-yogurt ethafeni noma i-cottage shizi kuma-smoothies.
• Ama-casseroles aphezulu, isobho, isitshulu, noma imifino eneshizi enamanzi ancishisiwe noma ushizi onamafutha amancane.
• Sebenzisa imikhiqizo ye-lactose engenalo i-lactose noma ephansi uma unenkinga yokugaya imikhiqizo yobisi. Ungathola futhi i-calcium emithonjeni okungeyona yobisi njengamajusi aqinisiwe, izinhlanzi ezisemathinini, ukudla kwesoya, nemifino eluhlaza.

OILS: YIBA AMANANI AMANCANE WAMAFUTHA ENHLIZIYO YENHLIZIYO

• Amafutha akulona iqembu lokudla. Kodwa-ke, zinikeza izakhamzimba ezibalulekile futhi kufanele zibe yingxenye yokudla okunempilo.
• Amafutha anelisiwe afana nebhotela nokuncishiswa aqinile ekamelweni lokushisa. Ibhotela, imajarini, namafutha aqinile ekamelweni lokushisa (njengamafutha kakhukhunathi) aqukethe amazinga aphezulu amafutha agcwele noma amafutha agqilizayo. Ukudla lawa mafutha amaningi kungandisa ubungozi besifo senhliziyo.
• Amafutha awuketshezi ekamelweni lokushisa. Ziqukethe amafutha e-monounsaturated ne-polyunsaturated. Lezi zinhlobo zamafutha ngokuvamile zilungele inhliziyo yakho.
• Izingane kanye nabantu abadala kufanele bathole amathisipuni angaba ngu-5 kuya kwangu-7 (25 kuya ku-35 milliliters) kawoyela ngosuku. Izingane ezineminyaka engu-8 nangaphansi zidinga amathisipuni amathathu kuya kwayi-4 (amamililitha ayi-15 kuye kwangama-20) ngosuku.
• Khetha owoyela abanjengo-olive, canola, ubhekilanga, i-safflower, i-soya, namafutha ommbila.
• Okunye ukudla nakho kuphakeme ngamafutha anempilo. Kubandakanya ukwatapheya, ezinye izinhlanzi, iminqumo, namantongomane.

UKUPHATHWA KWESisindo kanye nomsebenzi wenyama

I-MyPlate iphinde inikeze imininingwane yokuthi ungasinciphisa kanjani isisindo esingeqile:

• Ungasebenzisa i-Daily Food Plan ukufunda ukuthi uzodlani futhi uphuze ini. Uvele ufake ukuphakama kwakho, isisindo, nobudala ukuze uthole uhlelo lokudla olwenziwe ngezifiso.
• Uma unezinkinga ezithile zezempilo, ezinjengesifo senhliziyo noma isifo sikashukela, qiniseka ukuthi uxoxa nodokotela wakho noma ngongoti wezokudla obhalisiwe kuqala.

Ungafunda futhi nokuthi ungakhetha kanjani kangcono, njenge:

• Ukudla inani elifanele lamakhalori ukukugcina unesisindo esinempilo.
• Ukungadli ngokweqile nokugwema izingxenye ezinkulu.
• Ukudla ukudla okumbalwa ngama-calories angenalutho. Lokhu ngukudla okunoshukela noma amafutha amaningi anamavithamini noma amaminerali ambalwa.
• Ukudla ibhalansi yokudla okunempilo okuvela kuwo wonke amaqembu okudla ayi-5.
• Ukwenza ukukhetha okungcono lapho udla esitolo sokudlela.
• Ukupheka ekhaya kaningi, lapho ungalawula khona ukungena kokudla okudlayo.
• Ukuzivocavoca imizuzu engu-150 ngesonto.
• Ukunciphisa isikhathi sakho sesikrini phambi kwe-TV noma ikhompyutha.
• Ukuthola amathiphu okwandisa ileveli yomsebenzi wakho.

MyPlate

• myPlate

UMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US kanye noMnyango Wezolimo wase-US. Imihlahlandlela Yezokudla ka-2015-2020 yabantu baseMelika. Uhlobo lwe-8. health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf. Kubuyekezwe uDisemba 2015. Kufinyelelwe ngo-Okthoba 7, 2019.