Ewe, namhlanje, ngaphandle kokutya okunokulinganisela ngokupheleleyo, akunakwenzeka ukucinga okuqhelekileyo kuthiwa yindlela yokuphila enempilo. Imizamo yokwenza imigaqo eqhelekileyo yamamenyu enempilo yenziwa ixesha elide phambi kokubonakala kwe-pyramid okuthiwa, kodwa ayikwazanga ukuncitshiswa kwinkqubo enye. Kwiminyaka engama-90-yokuqala ye-XX leminyaka, ama-American nutritionists bacebisa umxholo wabo wokutya okunengqiqo kunye nokuzeleyo. Yayiyipiramidi, yahlula kwiididi ezininzi, nganye leyo yayihlala kwindawo ethile yokutya. Ngoko ke, isigaba sayo esezantsi sasibubanzi kakhulu, kwaye ngokuthe ngcembe kwaba yinto yonke esele yenzeke, oko kubonisa ngokucacileyo ukuba imveliso ethile imele ibe yindlobondlo yabantu ukususela kwindlela yokujonga i-dietetics.
Ngaba aphelelwe ngumhla?
Kwipiramidi yasekuqaleni, apho abanye bazama ukuwasebenzisa ngokuphosakeleyo ukusetyenziswa ngoku, inxalenye enkulu kunazo zonke zihlala kunye nemveliso eyahlukeneyo yokutya: okusanhlamvu, isonka kunye nemveliso yokubhaka, i-macaroni. Kwakukholelwa ukuba iimveliso ze-cereal ziqukethe i-carbohydrate ezininzi eziyinkimbinkimbi, eziyimfuneko ukuze umzimba ube ngumsebenzi osebenzayo, ngoko ke kufuneka ube yinto yesondlo sokutya. Umgangatho wesibini uthathe imifuno neziqhamo, imithombo yefiber, iivithamini kunye neemaminerali.
Kwinqanaba elincinci elincinci, kukho imveliso ehlukahlukeneyo yenyama kunye ne-cottage cheese (iqukethe iiprotheni ezingaphantsi kunezinto ezizeleyo kunenyama).
Ngona ubisi obuphezulu kunye nemveliso yobisi enomuncu, ngokuqinisekileyo luncedo, kodwa awuyi kubeka isiseko sesondlo. Ngaphantsi kweyona ndawo yindawo yokutya okunamafutha eemifuno nezilwanyana, ama-nut, njl njl njl, kunye nepiramidi iphetha nge "nxalenye" kunye neesekese, ngenxa yokuba amafutha (ngokukodwa ama-fatty acids) ayimfuneko emzimbeni wethu, nangona kunjalo ubuninzi, kodwa ngaphandle kwemveliso enoncoko kunokwenzeka ukuba kwenzeke.Ukuntula kwesiphakamiso "esithandekayo" akusayi kuphulaphula intembeko yepiramidi yonke, kodwa kunceda ukuphepha ukugqithisa kwe-carbohydrate engcolileyo.
Ingxaki efihliweyo
Ekuqaleni, ipiramidi yeklasi yesondlo esifanelekileyo kunye nendlela yokuphila enempilweni yavunywa oogqirha kunye nezigulane, kwakucatshangelwa ukuba imodeli engcono kakhulu yokwenza amamenyu. Kodwa, njengamanqaku amaninzi eemfundiso, ipiramidi ayizange iphile ingqungquthela kunye nenyaniso. Kwiminyaka embalwa emva kokusasazeka okukhulu kwipiramidi, izazinzulu zaseMelika zenze isifundo esityhila umfanekiso obuhlungu: izigulane ezisebenzise imigaqo yale piramidi zikhulu kakhulu!
Phakathi kwezizathu ezibalulekileyo zesondlo esifanelekileyo kunye nendlela yokuphila enempilo, okokuqala kuyimfuneko ukugqamisa ukungakwazi ukusetyenziswa kwendawo yokutya yabantu abahlukeneyo, ubugcisa kunye nemisebenzi yemihla ngemihla - emva koko, iimfuno zethu zizodwa. Kulungile, ukongeza, ukutya okunomsoco kulahlekelwa intsingiselo ekuhlaleni kuzo zonke izinto zobomi, kwaye ipiramidi ingqalelo kuphela uluhlu lokutya okudliwayo. Ngaphandle koko, kuluhlu lwemveliso yeqela elinye, abantu, njengomthetho, bakhetha abaqhelekileyo okanye, ngokombono wabo, banandi. Ngokomzekelo, isiseko sokutya okunomsoco kuninzi kwakukho isonka esiphezulu se-calorie kunye neeyoti ezithengiswayo, ngelixa izidlo ezicetywayo (isonka kunye nezolimo zokutya) azifunyanwanga ngabafikazi.
Imodeli entsha
Abadumi bezobuchwephesha babenokwenza uphando olongezelelweyo baze benze umzekelo omtsha wepiramidi, ngokuqwalasela iimpazamo zangaphambilini. Uhlobo olubaluleke kakhulu lwepiramidi yanamhlanje lukuhluka kunye nokulungelelaniswa neemfuno zomntu ngamnye. Isakhiwo sepiramidi satshintshile kakhulu: endaweni yendawo ejikelezayo, amaqela eemveliso abonakaliswa ngolu hlobo lwemigca (njengobungqimba obomvu), ububanzi kwisiseko kwaye ngokukhawuleza lincinci ukuya phezulu. Ububanzi bepiramidi yonke bubonakalisa ubungakanani bokuphila okusebenzayo okukhokelela umntu, amandla akhe kunye neemfuno zemihla ngemihla yeemveliso ezihlukeneyo.
Ngako oko, umntu ohlala emlonyeni uyadla iikhalori ezimbalwa kwaye, ngokwemiqathango yokutya okunempilo, kufuneka anciphise inani lokutya okudliwayo kunye nomxholo wekhalori yokutya kwakhe, kwaye ezinye "izibambiso" zivaliwe ngaphandle kokutya kwakhe - umzekelo, ezo zigcinwe ngeeskese okanye ukutya okunamafutha. Akatsho ukuba baya kufuneka bawashiye kanye kunye nabo bonke (njengoko kwakucingelwa yimithetho yepiramidi "endala"), kodwa ukungabi nako ukuhamba kubeka imingcipheko eqinile kwi "sweet" kunye namafutha. Kunconywa ukuphakamisa izinga lomsebenzi wakho wenyama, oku kuya kunandisa kakhulu amathuba okutya kwakho.
Olunye uphuhliso lwepiramidi "ukuhamba kancane", okuqulethwe kukuba umntu ufuna ukuzenza zonke iinguqu kungekudala, ngosuku kodwa ngokuthe ngcembe. Olu luhlobo oluthile lweziphakamiso ezicwangcisiweyo ezibeka ulwalathiso jikelele kwaye luvumela ukuba ngamnye wethu "akhe ipiramidi yakhe" kubala ukutya kwakho ngokwexesha lokudala, indlela yokuphila kunye nayo yonke into. Nangona umntu onesifo esinzima esingapheliyo angazakhela "iipiramidi", usebenzisa icebo jikelele kunye neengcebiso zonyango.
Inguqulelo yabantwana
Abantwana abayikho nto - iipiramidi zanamhlanje zisebenza ngokufanelekileyo ekudleni kwabantwana, nje xa zenziwe, kufuneka uqikelele iimfuno zeminyaka zomzimba kwizondlo kwaye ungakulibali ukulungelelanisa imenyu xa umntwana ekhula kwaye ekhula. Ewe, kunyaka wokuqala wobomi bomntwana, akukho zidlo zingathetha. Ukutya okunesondlo kuphela kwabantwana ukusa kunyaka (okanye iifomula zobisi). Kuphela ngexesha, ukususela kwiminyaka emi-2, isondlo somntwana sondela kancane "kumntu omdala", kwaye inkqubo yakhe yokugaya iyakwazi ukugaya iimveliso ezintsha.
Ubisi
Isici esichaphazelekayo sepiramidi yabantwana kwiminyaka emithathu yokuqala yobomi yiyona nto ibalulekileyo kwimveliso yobisi ekudleni. Baye kwipiramidi baya kubelwa liqela elikhulu kunazo zonke. Ngomhla umntwana oneminyaka engama-3 udinga malunga ne-400-600 amagremu ezitya ezahlukahlukeneyo ezivutshiwe, inani liya kutshintsha ngobudala. Imveliso yobisi enotyiweyo ayiyona nje into ebalulekileyo yokwakha, umthombo weeprotheni ezifumanekayo, amafutha kunye nama-carbohydrates, kodwa zibonelela ngomzimba ngamanci amavithamini kunye namavithamini, ngokukodwa i-vitamin B, ngaphandle kokuba uphuhliso oluqhelekileyo lwezitho kunye neenkqubo ezingenakwenzeka. Yingakho kwisicwangciso esidala sepiramidi, ubisi kunye nemveliso yobisi enomuncu ebenziwa njengesiseko sokutya kwabantwana, kwaye kwisikimu esitsha - zibonakaliswa njengoluhlu lokuqala kunye nobubanzi kakhulu.
Emva kweminyaka eyi-1.5, isondlo somntwana sinconywa ukuzisa iintlobo ezahlukeneyo zeentshizi, ukhilimu, ukhilimu omuncu kunye ne-yoghurts yemvelo. Ubisi kufuneka kusetyenziswe ngokulumkisa, njengoko kunokunciphisa ukutya kunye nokukhupha umveliso wegesi. Ukuba i-porridge yomntwana iphekwe ngobisi, i-cereal iqalile ukubiliswa emanzini, kwaye ubisi bongezwa ekupheleni kokupheka kwaye kuvunyelwe ukubilisa kanye. Iimveliso zobisi ezinamafutha (ukhilimu, ukhilimu omuncu kunye noshizi) kunqweneleka ukunika umntwana usuku ngalunye okanye ukongeza kwisidlo esilungisiweyo esincinci.
Iimveliso zenyama
Ukufikelela kwiminyaka eyi-1.5 ekudleni kwabantwana, kufuneka ukwandise inani lezitsha zenyama. Abazali ababandakanyekayo kwimifuno kufuneka bakhumbule ukuba ubuninzi beeprotheni zemifuno abanakunqanda inyama kumntwana, kwaye akukho nto inokuthi iguqulelwe kwisidlo semifuno. Kakade ke, akusiyo yonke inyama, nokuba iyona ephilileyo, iya kuhambelana nosana. Izintandokazi ezininzi kuthiwa i-ngulube, kunye nedada kunye nenyama ye-goose isityebi kakhulu kwioli, engayi kunceda umntwana kwaye iya kuba ngumthwalo owongezelelweyo kwinkqubo yokutya. Ku luncedo ngakumbi ukubonelela ukutya okuncinci kumnqwanqatha wenkomo kwinqomo ephilileyo okanye i-veal, inkukhu ebilisiwe (ngokukhethekileyo inyama emhlophe) okanye inyama ye-turkey. Kuze kube yiminyaka emithathu, ukuvinjelwa kwenyama eyosiweyo, i-cutlets, i-meatballs kunye nezinye izinto kufuneka ziphekwe isibini. Kungekho ngaphezu kweveki unokunikela umntwana ngengqayi eyosiweyo ekhusiweyo okanye inkukhu. Kukholelwa ukuba ngomnyaka wesithathu wengane unamaxesha athile ungaxhomekeka kwimveliso ye-sausage, kodwa yilezo kuphela ezijoliswe ekutheni ukutya kwabantwana. I-sausages, i-sausages, i-shpikachki, kunye ne-ham, i-bacon, i-lard kunye nezinye izidlo zokutya azijoliswanga kubantwana abancinci kwaye kufuneka zingabandakanywa ngokupheleleyo ekudleni kwazo.
Izitya zeentlanzi
Intlanzi kwipiramidi yabantwana iboniswa ngumgca ohlukeneyo, nangona kuncinci kunokudla, kodwa oku akubalulekanga.
Iintlobo ezahlukeneyo zeentlanzi aziququzeleli kuphela, zilula umzimba, kodwa zicebile kwii-microelements ezibalulekileyo kunye namavithamini. Iiluncedo ngokukhethekileyo ziintlobo zeentlanzi ezincinci zincinci - i-pikeperch, i-perch, ikhodi, i-hake, njl. Nangona kunjalo, akudingekile ukuba ulayishe umthwalo wengane yomntwana kunye nemveliso yamaprotheni, kuyimfuneko ukujonga ngokuthe ngqo umlinganiselo wenyama kunye neentlanzi kwimenyu yemihla ngemihla yomntwana, inani elipheleleyo lemveliso yeeprotheyini akufanele lidlule kwixesha eliqhelekileyo. Kunconywa ukuba yenze enye intlanzi kunye nenyama, ilungiselele iintsuku zokuloba zendabuko kumntwana. Emva koko iintsuku ezingama-4 okanye 5 ngeveki unako ukunyusa iimveliso zenyama yenyama, kunye neentsuku ezingama-2-3 - intlanzi.
Imifuno kunye neziqhamo
Umtya obanzi kakhulu, othelekiswayo nobisi, umele kwipiramidi yemifuno neziqhamo:
- kwiminyaka ukususela kunyaka omnye ukuya kwesigamu - 200-250 g yemifuno kunye ne-100 g yeziqhamo;
- ukuya kwiminyaka emithathu - 350 amagremu yemifuno kunye ne-130-200 grams yeziqhamo.
Ukongezelela oku, khankanya ukuba kufuneka kwenziwe kwimizi yemifuno kunye nezithelo zentyatyambo, ezona zilungele zonke - zifakwe ngokutsha, zinenzuzo kumzimba wabantwana:
- Ngomncinane, malunga ne-80-100 ml yeejisi zifunekayo;
- uneminyaka engama-3-100-150 ml.
Ngokuphathelele isondlo sabantwana abachasayo, kulo mzekelo, iziqhamo kunye nemifuno ngaphandle kwexesha lokuxhatshazwa lisetyenziselwa kakhulu, ngaphandle kwemveliso ye-allergen.
Isonka kunye nepargri
Iindidi ezahlukeneyo zokutya, ezisepiramidi yasekuqaleni zenziwa njengesiseko sokutya okunempilo, kwinguqulelo yabantwana abatsha banokubaluleka kangako. Kusadingeka ukuba babekhona imihla ngemihla kwimenyu yomntwana kwaye banikeze ngefiber yemifuno, i-carbohydrates kunye nama-proteins, nangona isiseko sesondlo singasayi kuqwalaselwa. Abazali akufanele bakulibale ukuba "isonka" sokutsalwa kwento yokutya komntwana kufuneka kuhanjiswe kungekhona ngamabhanki, ikhuki kunye nesonka esimhlophe, kodwa nge porridges (yokuqala yezinto zonke - i-buckwheat kunye ne-oatmeal) kunye nesonka esivela kumgubo ocebileyo wefiber of grashing. Ukongeza kwiivenkile eziphambili - inyama, isobho okanye i-puree, kwaye-ukususela kwiminyaka emi-2 - isonka esimnyama sichazwa ngokutya - sisisityebi ngakumbi kwi-cellulose kunye nevithamini zeqela B.
Yaye ukuba ngowomnyaka wokuqala wokuphila umntwana usenokufumana i-porridge yamanzi, ngoko xa sele ekhulile kunokwenzeka ukuyithumela kwi-grains epheleleyo; ngamanye amaxesha unikezela imvumba ye-millet okanye iphareji yepararl, kwaye ukuzibandakanya ne-semolina porridge kufuneka kuhlehliselwe ixesha elizayo. Ngokulumka kufuneka kuthathwe kunye neembotyi, iipayi kunye neelentili: zinzima kakhulu ukugaya kwaye zivame ukuphazamisa ukuphendula. Ngako oko, kufuneka basetyenziswe ngendlela ye-puree egciniweyo, ephantsi kwento encinci inokudibaniswa kwisobho semifuno okanye ixutywe nezinye iifuno. Ngexesha eliqhelekileyo, imifuno okanye iifatata ezifihliweyo zingathatyathwa nge-macaroni ukusuka kwengqolowa yexesha.
Amafutha kunye namafutha
Phakathi kwezinto ezincinci, kodwa ezibalulekileyo kwiipiramidi zokutya kwabantwana, unokufaka ii-oyile ezahlukeneyo-zombini imifuno kunye nezilwanyana. Amafutha avuno (umnqamlezo kunye neetoloji zelanga) ngokukhethekileyo asetyenziswa kwimo engokwemvelo, ngaphandle kwonyango lokushisa - njengokugqoka i-salads, i-porridges, iizambane ezifihliweyo. Ingumthombo we-acids unsaturated fatty acids kunye namavithamini, ephantsi kwefuthe lokufudumala ngokukhawuleza liphule. Ngokusondele kwiminyaka emithathu, "umhlubo" wamafutha ukhula ngokukhawuleza, kwaye umntwana unokufumana i-bhotela eninzi kunye neoli.
Amaqanda
Enye impawu yepiramidi yabantwana kukunikezwa kwamaqanda kwinqanaba elihlukile, akukho ncinci ngaphantsi komqhamo weoli. Emva konyaka, umntwana (ekungabikho kwemvelo) ayinikwe kuphela izikhupha, kodwa kunye ne-omelet ye-steam evela kwiqanda lonke, nangemva kweminyaka eyi-1.5 - amaqanda aphekiweyo okanye "kwipokthiki" .Ngomhla umntwana angenakunikwa ngaphezu kwesigamu seqanda elinye. isondlo sayo ngokulula kalula iiprotheni, izinto ezilandeleleneyo kunye namavithamini amanqamle-mafutha A, D, E. Iya kuba yinto engafanelekanga yokongeza iqanda eliphekiweyo kwi-purée yemifuno okanye isobho.
Awukwazi ukunika amaqanda aluhlaza kumntwana, kuba unako ukukhulula inkqubo yakhe yokugaya, kwaye kukho ingozi yokusuleleka.
Iiswidi
Ngoku makhe sithethe malunga nenxalenye emnandi yepiramidi. Kufuneka kuqatshelwe ukuba ukuba ngaphambili "i-top top" ibonwa njengento engathandabuzekiyo kwindlo yesondlo somntwana, ngoku iindidi ezahlukahlukeneyo zetekisi ziyabonwa njengenxalenye epheleleyo yesondlo sesondlo somntwana. Ivelisa izityebi ezinokupheka kwee-carbohydrate ezinokukhawuleza (kungekhona nje kuphela kwaye andinaso iswekile!) Kufuneka ube khona Baxhasa ukulinganisela kwamandla onke kwaye ngokukhawuleza bazalise ukulahleka kwamandla omzimba.Oko ke, abazali kufuneka baqaphele xa bekhetha ukutya okunesondlo kwimenyu yabantwana. isihogo kuze kube seminyaka engama-2-3 ayinconywa ukuba anikeze umntwana (kunye nobisi), u-honey uphikisana nokunyamezela, kodwa i-biscuits, i-marmalade, i-apricots ezomileyo, ama-raisins, i-jams ezikhethiweyo kunye nezinye iesekese zingasetyenziselwa. kwi-pyramid yethu iya kuba (ngokwemveliso yeshukela ecocekileyo) 35-40 g yabantwana ukuya kwiminyaka enye nesiqingatha kunye no-40-50 g - kubantwana abangaphantsi kweminyaka emithathu.