Isitya sokutya

Ngokulandela isikhokelo sokutya seSebe lezoLimo laseMelika, esibizwa ngokuba yiMyPlate, ungenza ukhetho lokutya okunempilo. Isikhokelo esitsha sikukhuthaza ukuba utye ngakumbi iziqhamo kunye nemifuno, ukutya okuziinkozo, iiproteni ezijiyileyo kunye nobisi olunamafutha asezantsi. Usebenzisa isikhokelo, ungafunda ukuba loluphi uhlobo lokutya ekufuneka ulutyile kunye nokuba ungatya kangakanani. Ukwafunda nokuba kutheni kwaye kufuneka usebenzise umthambo kangakanani.

UKUSEBENZISA i-MyPlate

Kukho amaqela amakhulu okutya amahlanu enza ukutya okusempilweni:

• Iinkozo
• Imifuno
• Iziqhamo
• Zobisi
• Ukutya kweeproteni

Kufuneka utye ukutya okuvela kwiqela ngalinye yonke imihla. Ukutya okuninzi ekufuneka ukutyile kwiqela ngalinye kuxhomekeke kubudala bakho, isini, kwaye usebenza kangakanani.

I-MyPlate yenza izindululo ezithile kuhlobo ngalunye lweqela lokutya.

IINKOZO: YENZA NGOKUPHELELEYO IKHEFU LEENKOZO ZAKHO ZONKE

• Iinkozo zizonke ziqulathe iinkozo ezipheleleyo. Iinkozo ezicociweyo zisuswe i-bran kunye ne-germ. Qiniseka ukuba ufunda uluhlu lweelebheli zezithako kwaye ujonge ukutya okuziinkozo kuqala kuluhlu.
• Ukutya okuneenkozo ezipheleleyo kunefayibha kunye neeprotein kunokutya okwenziwe ngeenkozo ezicokisekileyo.
• Imizekelo yeenkozo zizonka kunye neepasta ezenziwe ngomgubo wengqolowa ogcweleyo, i-oatmeal, i-bulgur, i-faro kunye ne-cornmeal.
• Imizekelo yeenkozo ezicoliweyo ngumgubo omhlophe, isonka esimhlophe kunye nerayisi emhlophe.

Uninzi lwabantwana kunye nabantu abadala kufuneka batye malunga ne-5 ukuya kwi-8 ye-servings yeenkozo ngosuku (ekwabizwa ngokuba yi "ounce equivalents"). Abantwana abaneminyaka eyi-8 nangaphezulu bafuna malunga ne-3 ukuya kwi-5 yeenkonzo. Ubuncinane isiqingatha sezo servings kufuneka zibe ziinkozo ezipheleleyo. Umzekelo wokunikezelwa kweenkozo kubandakanya:

• 1 isilayi sesonka
• 1 indebe (30 gram) yeflake cereal
• I-1/2 indebe (i-165 gram) irayisi ephekiweyo
• Abaqhekezi bengqolowa aba-5
• I-1/2 indebe (75 gram) ipasta ephekiweyo

Ukutya ukutya okuziinkozo kunokunceda ukuphucula impilo yakho ngoku:

• Ukunciphisa umngcipheko wezifo zexesha elide (ezingapheliyo).
• Zonke iinkozo zinokukunceda ukunciphisa umzimba, kodwa ubukhulu besabelo busesona sitshixo. Ngenxa yokuba iinkozo ezipheleleyo zinefayibha eninzi kunye neeprotein, zizaliswa ngakumbi kuneenkozo ezicokisekileyo, ke unokutya kancinci ukufumana imvakalelo efanayo yokugcwala. Kodwa ukuba uyayitshintsha imifuno ngestatshi, uya kutyeba, nokuba utya ukutya okuziinkozo.
• Zonke iinkozo zinokukunceda ukuba ube nokuhamba kwamathumbu rhoqo.

Iindlela zokutya ukutya okuziinkozo ngakumbi:

• Yitya irayisi emdaka endaweni yelayisi emhlophe.
• Sebenzisa ipasta yengqolowa epheleleyo endaweni ye-pasta eqhelekileyo.
• Faka endaweni yomgubo omhlophe kunye nomgubo wengqolowa kwiiresiphi.
• Faka isonka esimhlophe endaweni yesonka esimhlophe.
• Sebenzisa i-oatmeal kwiiresiphi endaweni yeemvuthuluka zesonka.
• I-snack kwi-popcorn ephume ngumoya endaweni yeetshipsi okanye cookies.

IIMPAWU: YENZA ISIQINGATHA SEZIQHAMO ZAKHO ZEPleyiti NEMIFUTSHANE

• Imifuno ingaba eluhlaza, entsha, ephekiweyo, enkonkxiweyo, efriziwe, eyomileyo, okanye eyomileyo.
• Imifuno ihlelwe ngokwamaqela amancinci ama-5 ngokusekwe kumxholo wezondlo. Amaqela yimifuno eluhlaza-mnyama, imifuno enesitatshi, imifuno ebomvu neorenji, iimbotyi kunye nee-ertyisi kunye neminye imifuno.
• Zama ukufaka imifuno kwiqela ngalinye, zama ukuqinisekisa ukuba awukhethi kuphela ukukhetha kwiqela "elinestatshi".

Uninzi lwabantwana nabantu abadala kufuneka batye phakathi kweekomityi ezi-2 ne-3 (200 ukuya kwi-300 yeigrem) yemifuno ngosuku. Abantwana abaneminyaka eyi-8 badinga malunga ne-1 ukuya kwi-1 1/2 yeekomityi (100 ukuya kwi-150 yeegram). Imizekelo yekomityi ibandakanya:

• Indlebe enkulu yombona
• Iintsimbi ezintathu ze-intshi ezi-5 (13 cm) zemikhonto ye-broccoli
• 1 indebe (100 gram) imifuno ephekiweyo
• Iikomityi ezi-2 (250 iigrem) zemifuno eluhlaza, eluhlaza
• 2 iminqathe ephakathi
• Ikomityi ye-1 (i-240 milliliters) yeembotyi zepinto eziphekiweyo okanye i-erty eyed peas

Ukutya imifuno kunokunceda ukuphucula impilo yakho ngezi ndlela zilandelayo:

• Ukunciphisa umngcipheko wesifo senhliziyo, ukukhuluphala, kunye nohlobo lwe-2 yeswekile
• Inceda ukukhusela nakweminye imihlaza
• Inceda uxinzelelo lwegazi olusezantsi
• Inciphisa umngcipheko wamatye ezintso
• Inceda ukunciphisa ukulahleka kwethambo

Iindlela zokutya imifuno engaphezulu:

• Gcina imifuno eninzi efriziwe ifriji yakho.
• Thenga isaladi yangaphambi kokuhlamba kunye nemifuno esele icociwe ukunciphisa ixesha lokulungiselela.
• Yongeza imifuno kwiisobho kunye neesobho.
• Yongeza imifuno kwiisosi zespaghetti.
• Zama i-veggie-fries-fries.
• Yitya iminqathe eluhlaza, i-broccoli, okanye i-bell pepper strips ezifakwe kwi-hummus okanye kwi-ranch yokugqoka njenge-snack.

ISIQHAMO: YENZA ISIQINGATHA SEZIQHELO ZAKHO IPleyiti Kunye Nemifuno

• Iziqhamo zinokuba zintsha, zinkonkxiwe, zifriziwe, okanye zomiswe.

Uninzi lwabantu abadala ludinga i-1 1/2 ukuya kwi-2 yeekomityi (200 ukuya ku-250 gram) yeziqhamo ngosuku. Abantwana abaneminyaka eyi-8 nangaphezulu bafuna malunga ne-1 ukuya kwi-1 1/2 yeekomityi (120 ukuya ku-200 gram). Imizekelo yekomityi ibandakanya:

• Isiqhamo esincinci esine-1, njengeapile okanye ipere
• Ierberberries ezinkulu ezi-8
• I-1/2 indebe (i-130 gram) yee-apricot ezomileyo okanye ezinye iziqhamo ezomisiweyo
• 1 indebe (240 milliliters) 100% yeziqhamo (iorenji, iapile, iidiliya)
• 1 indebe (100 gram) iziqhamo eziphekiweyo okanye ezinamathanga
• 1 indebe (250 gram) iziqhamo ezinqunqiweyo

Ukutya iziqhamo kunokunceda ukuphucula impilo yakho, kunokunceda:

• Nciphisa umngcipheko wesifo sentliziyo, ukutyeba kakhulu, kunye nohlobo lwesibini seswekile
• Khusela wena kwezinye i-cancer
• Uxinzelelo lwegazi olusezantsi
• Nciphisa umngcipheko wamatye ezintso
• Ukunciphisa ukulahleka kwethambo

Iindlela zokutya iziqhamo ezininzi:

• Beka isitya seziqhamo ugcine sigcwele iziqhamo.
• Gcina kwiziqhamo ezomisiweyo, ezinqabileyo, okanye ezisemathinini, ukuze usoloko unayo. Khetha iziqhamo ezifakwe enkonkxeni emanzini okanye kwijusi endaweni yesiraphu.
• Thenga iziqhamo esele zisikiwe kwiiphakheji ukunciphisa ixesha lokulungiselela.
• Zama izitya zenyama ngeziqhamo, ezifana nengulube eneepilkosi, imvana enamakhiwane, okanye inkuku enemango.
• Iiperesi ze-Grill, ii-apula, okanye esinye isiqhamo esiqinileyo sedizethi enempilo, emnandi.
• Zama i-smoothie eyenziwe ngeziqhamo ezinqabileyo kunye ne-yogurt elula yokutya kwasekuseni.
• Sebenzisa iziqhamo ezomisiweyo ukongeza ukuthungwa kwimixube yendlela.

IIPROTINI ZOKUTYA: KHETHA IIPROTINI ZE-LEAN

Ukutya kweeprotein kubandakanya inyama, iinkukhu, ukutya kwaselwandle, iimbotyi kunye nee-ertyisi, amaqanda, iimveliso zesoya ezicutshungulwayo, amandongomane kunye neebutter nut, kunye nembewu. Iimbotyi kunye nee-ertyisi ziyinxalenye yeqela lemifuno.

• Khetha inyama enamafutha amaninzi kunye necholesterol, njengokucheba inyama yenkomo kunye nenkukhu kunye neturkey ngaphandle kolusu.
• Uninzi lwabantu abadala bafuna i-5 ukuya kwi-6 1/2 yeeprotein ngosuku (ekwabizwa ngokuba yi "ounce equivalents"). Abantwana abaneminyaka eyi-8 nangaphezulu bafuna malunga ne-2 ukuya kwi-4 yeenkonzo.

Imizekelo yenkonzo iquka:

• I-ounce (28 gram) inyama engacacanga; njengenkomo, inyama yehagu, okanye imvana
• I-ounce (28 gram) iinkukhu; ezifana neturkey okanye inkukhu
• 1 iqanda elikhulu
• Ikomityi ye-1/4 (50 gram) tofu
• Ikomityi ye-1/4 (50 gram) yeembotyi eziphekiweyo okanye iilentile
• 1 icephe (15 grams) ibhotolo yamandongomane
• I-1/2 i-ounce (i-14 gram) yamantongomane okanye imbewu; Iiamangile ezili-12

Ukutya iiprotheyini ezinqinileyo kunokunceda ukuphucula impilo yakho:

• Ukutya kwaselwandle okuphezulu kumafutha e-omega-3, afana nesalmon, isardadi, okanye itrout, kunokunceda ukuthintela isifo sentliziyo.
• Amandongomane namanye amandongomane, anje ngeeamangile, iiwalnuts, kunye neepistachios, xa zityiwa njengenxalenye yokutya okusempilweni, zinokunceda ukunciphisa umngcipheko wesifo sentliziyo.
• Inyama kunye namaqanda athambileyo ngumthombo olungileyo wentsimbi.

Iindlela zokubandakanya iiprotheyini ezingakumbi ekutyeni kwakho:

• Khetha ukunciphisa inyama yenkomo, equka i-sirloin, i-tenderloin, ijikeleze, i-chuck, kunye negxala okanye i-roast yengalo kunye ne-steaks.
• Khetha inyama yengulube engenamafutha, ebandakanya i-tenderloin, loin, ham kunye ne-bacon yaseCanada.
• Khetha imvana engenamzimba, ebandakanya i-tenderloin, i-chops kunye nomlenze.
• Thenga inkukhu engenalusu okanye iturkey, okanye ususe ulusu ngaphambi kokupheka.
• I-Grill, roast, poach, okanye inyama ye-broil, inkukhu kunye neefood zasemanzini endaweni yokutshiza.
• Coca onke amanqatha abonakalayo kwaye ukhuphe nawaphi na amanqatha xa upheka.
• Ukutshintsha ii-ertyisi, iilentile, iimbotyi, okanye isoya endaweni yenyama okungenani kanye ngeveki. Zama ibhontshisi isilili, ipea okanye isuphu yeembotyi, ispofu eyosiweyo, irayisi kunye neembotyi, okanye iiveggie burger.
• Faka ii-ounces eziyi-8 (225 gram) zokutya kwaselwandle okuphekiweyo ngeveki.

I-DAIRY: KHETHA AMANQAKU ATHUSAYO OKANYE AMANQAKU E-FIRE-FREE

Uninzi lwabantwana nabantu abadala kufuneka bafumane malunga neekomityi ezi-3 (i-720 milliliters) zobisi ngosuku. Abantwana abaneminyaka emi-2 ukuya kwe-8 bafuna malunga ne-2 ukuya kwi-2 1/2 yeekomityi (480-600 milliliters). Imizekelo yekomityi ibandakanya:

• 1 indebe (i-240 milliliters) ubisi
• Isikhongozelo esi-1 esiqhelekileyo seyogathi
• I-1/2 i-ounces (i-45 gram) i-cheese enzima (njenge-cheddar, mozzarella, iSwitzerland, iParmesan)
• I-1/3 indebe (i-40 gram) itshizi eshiziweyo
• Iikomityi ezi-2 (450 iigrem) cottage cheese
• 1 indebe (250 iigrem) i-pudding eyenziwe ngobisi okanye iyogathi efriziwe
• 1 indebe (i-240 milliliters) i-calcium-fortified soymilk

Ukutya ukutya kobisi kunokuyiphucula impilo yakho:

• Ukutya ukutya kobisi kubalulekile ekuphuculeni impilo yethambo ngakumbi ngexesha lobuntwana kunye nokufikisa, xa kusakhiwa ithambo.
• Ukutya kobisi kunezondlo ezibalulekileyo kubandakanya i-calcium, i-potassium, i-vitamin D kunye neprotheni.
• Ukungeniswa kweemveliso zobisi kunxulunyaniswa nomngcipheko omncinci wesifo sentliziyo, uhlobo lweswekile 2, kunye noxinzelelo lwegazi olusezantsi kubantu abadala.
• Iimveliso zobisi ezinamafutha asezantsi okanye ezingenamafutha zibonelela ngamanqatha amancinci okanye akukho.

Iindlela zokubandakanya ukutya okunamafutha asezantsi kwiqela lobisi kukutya kwakho:

• Faka ubisi okanye i-calcium-fortified soymilk njengesiselo ngexesha lokutya. Khetha ubisi olungenamafutha okanye olunamafutha asezantsi.
• Yongeza ubisi olungenamafutha okanye olunamafutha asezantsi endaweni yamanzi kwi-oatmeal kunye neereal hot.
• Faka i-yogurt okanye i-cottage cheese kwi-smoothies.
• I-casseroles ephezulu, isuphu, isityu, okanye imifuno enamafutha ancitshisiweyo okanye itshizi enamafutha asezantsi.
• Sebenzisa iimveliso ze-lactose ezingenasimahla okanye ezisezantsi ukuba unengxaki yokwetyisa iimveliso zobisi. Unokufumana ikhalsiyam kwimithombo engeyiyo yobisi ezinje ngeejusi eziqinisiweyo, iintlanzi ezisemathinini, ukutya kwesoya, kunye nemifuno eluhlaza.

I-OIL: Yitya ukutya okuncinci kweoyile yentliziyo

• Iioyile aziliqela lokutya. Nangona kunjalo, zibonelela ngezondlo ezibalulekileyo kwaye kufuneka zibe yinxalenye yokutya okusempilweni.
• Amafutha agcwalisiweyo anje ngebhotolo kunye nokunciphisa anciphile kubushushu begumbi. Ibhotolo, imajarini, kunye neeoyile eziqinileyo kubushushu begumbi (njengeoyile yekhokhonathi) ziqulathe amanqanaba aphezulu amafutha agcweleyo okanye amafutha athambisayo. Ukutya okuninzi kula mafutha kunokunyusa umngcipheko wesifo sentliziyo.
• Iioyile zilulwelo kubushushu begumbi. Ziqulethe i-monounsaturated kunye ne-polyunsaturated fats. Ezi ntlobo zamafutha zihlala zilungile entliziyweni yakho.
• Abantwana kunye nabantu abadala kufuneka bafumane iitispuni ezi-5 ukuya kwezi-7 (i-25 ukuya kwi-35 yeemililitha) zeoyile ngosuku. Abantwana abaneminyaka eyi-8 nangaphantsi bafuna malunga neetispuni ezi-3 ukuya kwezi-4 (i-15 ukuya kwi-20 yeemililitha) ngosuku.
• Khetha ioyile ezinje ngomnquma, icanola, ujongilanga, isaflower, iimbotyi zesoya, kunye neeoyile zombona.
• Okunye ukutya kuphezulu nakwioyile esempilweni. Babandakanya iiavokhado, ezinye iintlanzi, iiolive kunye namandongomane.

ULAWULO LWESITOLO KUNYE NOKUSETYENZISWA KOMZIMBA

I-MyPlate ikwabonelela ngolwazi malunga nendlela yokuphulukana nobunzima obugqithisileyo:

• Ungasebenzisa iSicwangciso sokutya semihla ngemihla ukuze ufunde ukuba ungatya okanye usele ntoni. Ufaka nje ubude bakho, ubunzima, kunye nobudala ukuze ufumane isicwangciso sokutya esenzelwe wena.
• Ukuba unayo nayiphi na inkxalabo yezempilo, enjengesifo sentliziyo okanye isifo seswekile, qiniseka ukuxoxa ngalo naluphi na utshintsho kwindlela otya ngayo nogqirha okanye ugqirha wezidlo obhalisiweyo kuqala.

Unokufunda ngendlela yokwenza ukhetho olungcono, njenge:

• Ukutya inani elifanelekileyo leekhalori ukukugcina ubunzima obusempilweni.
• Ukungatyi kakhulu kunye nokuthintela iindawo ezinkulu.
• Ukutya ukutya okumbalwa ngeekhalori ezingenanto. Oku kukutya okuneswekile eninzi okanye okunamafutha aneevithamini okanye iiminerali ezimbalwa.
• Ukutya ukutya okuseleyo okunempilo kuwo onke amaqela okutya ama-5.
• Ukwenza ukhetho olungcono xa usitya kwiivenkile zokutyela.
• Ukupheka ekhaya rhoqo, apho ungalawula khona okuya kukutya okutyayo.
• Ukuzivocavoca imizuzu eyi-150 ngeveki.
• Ukunciphisa ixesha lescreen sakho phambi kweTV okanye ikhompyuter.
• Ukufumana iingcebiso zokwandisa inqanaba lomsebenzi wakho.

MyPlate

• myPlate

ISebe lezeMpilo laseMelika kunye neeNkonzo zoLuntu kunye neSebe lezoLimo laseMelika. Izikhokelo zokutya ze-2015-2020 zokutya kubantu baseMelika. Ushicilelo lwe-8. impilo.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf. Ukuhlaziywa ngoDisemba 2015. Kufikeleleke ngo-Okthobha 7, 2019.