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- Noj qab nyob zoo Pyramid - yog dab tsi?
- Healthy Nutrition Pyramid - nws yog leej twg?
- Noj qab nyob zoo Pyramid qib
- Nqe lus piav qhia txog Kev Noj Qab Haus Huv Pyramid
- Healthy Nutrition Pyramid - cov lus pom zoo
- Cov khoom muaj txiaj ntsig zoo raws li Pyramid of Healthy Nutrition
- Cov cai dav dav rau Kev Noj Qab Haus Huv Pyramid
- Kev txav mus los hauv Kev Noj Qab Haus Huv Pyramid
- Pyramid of Healthy Nutrition and Physical Activity rau cov menyuam yaus thiab cov tub ntxhais hluas
- Pyramid of Healthy Nutrition and Physical Activity rau cov neeg laus
Nyob rau hauv txoj kab nrog nws lub luag haujlwm, Pawg Thawj Saib Xyuas Haujlwm ntawm MedTvoiLokony ua txhua yam los muab cov ntsiab lus kho mob txhim khu kev qha txhawb nqa los ntawm kev paub txog kev tshawb fawb tshiab. Tus chij ntxiv "Cov Ntsiab Lus Tshawb Fawb" qhia tias tsab xov xwm tau raug tshuaj xyuas los ntawm lossis sau ncaj qha los ntawm tus kws kho mob. Qhov kev pov thawj ob kauj ruam no: tus kws sau ntawv kho mob thiab kws kho mob tso cai rau peb muab cov ntsiab lus zoo tshaj plaws raws li kev paub txog kev kho mob tam sim no.
Peb txoj kev mob siab rau hauv cheeb tsam no tau txais txiaj ntsig zoo, thiab lwm yam, los ntawm Lub Koom Haum ntawm Cov Neeg Sau Xov Xwm rau Kev Noj Qab Haus Huv, uas tau muab khoom plig rau Pawg Thawj Coj ntawm MedTvoiLokony nrog lub npe qhuas ntawm Tus Kws Qhia Ntawv Zoo.
Kev Noj Qab Haus Huv Pyramid yog cov lus pom zoo zaub mov tsim hauv Tebchaws Meskas. Polish version los ntawm 2016 tau npaj los ntawm cov kws ua zaub mov noj ntawm Lub Tsev Haujlwm Saib Xyuas Khoom Noj thiab Khoom Noj hauv Warsaw (IŻŻ). Nws yog optimally yoog rau hauv zos tej yam kev mob. Cov lus pom zoo ib txwm hloov kho raws li kev tshawb fawb tshiab. Peb txheeb xyuas dab tsi suav nrog hauv Kev Noj Qab Haus Huv Pyramid. Cov lus qhia dab tsi siv rau cov menyuam yaus thiab cov neeg laus?
Noj qab nyob zoo Pyramid - yog dab tsi?
Raws li twb tau hais lawm, Kev Noj Qab Haus Huv Pyramid tau kos rau hauv Tebchaws Meskas. Nws yog ib daim duab piav qhia txog tus cwj pwm uas yuav tsum tau siv rau kev noj haus ntawm cov neeg sib txawv. Ntxiv nrog rau kev noj zaub mov hauv lub pyramid, qhov tseem ceeb kuj yog rau kev ua si ntawm lub cev. Ntawm nws tus kheej, muaj cov cai ntawm kev noj qab haus huv, uas yog los pab txhawb kev npaj cov cua thiab, qhov tseem ceeb tshaj, cov zaub mov muaj txiaj ntsig zoo rau txhua pab pawg hnub nyoog (cov menyuam yaus, cov tub ntxhais hluas, cov neeg siv lub cev thiab cov neeg laus).
Hauv Pyramid of Healthy Nutrition and Physical Activity, qhov tseem ceeb tshaj plaws yog kom nkag siab txog lub hauv paus ntsiab lus tias qhov khoom siab dua, qhov tsawg dua nws yuav tsum tshwm sim hauv cov ntawv qhia zaub mov.
Lub hom phiaj tseem ceeb ntawm kev tsim cov schema yog los qhia txog kev noj qab haus huv ntawm lub neej, uas yog nruj me ntsis txuas nrog kev tswj hwm kev txawj ntse thiab lub cev muaj zog.
Healthy Nutrition Pyramid - nws yog leej twg?
Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv thiab Lub Cev Lub Cev Pyramid feem ntau yog tsom rau cov neeg noj qab haus huv uas xav txhawb lawv cov zaub mov txhua hnub. Hauv cov kab mob xws li ntshav qab zib, ntshav siab lossis kab mob plawv ischemic, nws yog ib qho tseem ceeb heev uas yuav tsum sab laj tus kws kho mob thiab / lossis tus kws kho mob noj zaub mov uas yuav xyuas seb peb puas tuaj yeem qhia cov khoom xaiv rau hauv peb cov khoom noj txhua hnub lossis tshem tawm qee yam ntawm lawv.
Noj qab nyob zoo Pyramid qib
Cov theem ntawm Kev Noj Qab Haus Huv Pyramid yog raws li hauv qab no (pib nrog qhov qis tshaj plaws):
1. lub cev ua si (taug kev, Nordic taug kev, ua luam dej, caij tsheb kauj vab, nce ntaiv);
2. zaub thiab txiv hmab txiv ntoo;
3. cereal khoom (bread, pasta, mov, groats);
4. cov khoom noj siv mis (mis, yogurt, kefir, cheese);
5. cov khoom noj nqaij, legumes, qe;
6. zaub rog.
Kuj tseem muaj kem cais rau cov dej haus hauv Healthy Eating Pyramid. Hauv qhov no, qhov tseem ceeb tshaj plaws yog dej, tshuaj yej thiab kas fes kuj tshwm sim.
- Xav paub ntxiv: Koj puas haus dej tsawg dhau? Koj muaj kev pheej hmoo ntawm kev rog!
Nqe lus piav qhia txog Kev Noj Qab Haus Huv Pyramid
Lub hauv paus ntawm Healthy Nutrition Pyramid hauv kev noj zaub mov txhua hnub yog zaub thiab txiv hmab txiv ntoo. Qhov pom zoo txhua hnub ntawm zaub thiab txiv hmab txiv ntoo yog 5 servings. Zaub thiab txiv hmab txiv ntoo tsim lub hauv paus ntawm kev noj qab haus huv, feem ntau vim lawv muaj cov vitamins thiab minerals, antioxidants thiab fiber. Tom qab lawv yog cov hmoov nplej npaj - nws raug pom zoo kom noj cov khoom nplej tag nrho thiab zam cov khoom ua tiav thiab ua kom zoo, xws li qhob cij dawb los yog cov nplej dawb.
- Saib ntxiv: Yuav ua li cas kom txo qhov siab?
Qhov thib peb theem ntawm Healthy Nutrition Pyramid yog nyob rau hauv cov mis nyuj thiab mis nyuj cov khoom, qhov pom zoo tus nqi uas yog 2-3 servings. Tsis tas li ntawd, koj yuav tsum muaj 1 mus rau 2 servings ntawm nqaij, ntses, pulses thiab ceev nyob rau hauv koj cov zaub mov. Sab saum toj ntawm Kev Noj Qab Haus Huv Pyramid yog nyob ntawm cov rog (cov nroj tsuag tau pom zoo) thiab cov khoom qab zib uas yuav tsum tau noj tsawg li tsawg tau.
Healthy Nutrition Pyramid - cov lus pom zoo
Cov lus pom zoo raws li Kev Noj Qab Haus Huv Pyramid yog 3 mus rau 5 pluas noj ib hnub. Cov khoom lag luam nplej tau pom zoo rau txhua pluas noj, xws li zaub nrog txiv hmab txiv ntoo, thiab nqaij rau txog li ob. Raws li Kev Noj Qab Haus Huv Pyramid, nws yog qhov zoo tshaj kom noj 5 pluas noj me me tsis tu ncua, vim tias peb cia cov txheej txheem metabolic hauv lub cev ua haujlwm zoo. Tom qab ntawd, lub zog tsawg kuj tseem siv rau cov txheej txheem digestive, uas txhais tau hais tias tam sim no noj cov as-ham hauv cov units uas lub cev xav tau.
Thaum cov pluas noj loj dhau lawm, qhov ntau dhau yog khaws cia hauv lub cev li rog vim tsis muaj peev xwm ua kom sai sai assimilate cov zaub mov. Nws kuj ua rau lub cev tsis muaj zog. Raws li rau dej, tsuas yog hais txog 1,5 litres yuav tsum tau muab rau hauv cov kua dej, qhov seem ntawm cov zaub mov. Txhua yam khoom yuav tsum tau ua tiav tsawg kawg nkaus thiab muaj txiaj ntsig zoo li ua tau.
Raws li Pyramid of Healthy Nutrition, zam cov khoom uas muaj ntsev ntau dhau, qab zib thiab cov khoom qab zib. Nws raug nquahu kom tsis txhob siv cov rog ntau ntxiv nrog rau cov roj zaub.
Kev Noj Qab Haus Huv Pyramid xav tias txwv kev noj cov khoom qab zib kom siab tshaj 3-4 servings ib lub lim tiam rau cov me nyuam.
- Saib ntxiv: Ntshav Qab Zib - cov qauv, rooj
Cov khoom muaj txiaj ntsig zoo raws li Pyramid of Healthy Nutrition
Lub Pyramid Healthy Nutrition Pyramid xav tias kev noj txhua hnub ntawm cov khoom noj muaj txiaj ntsig zoo. Cov no suav nrog wholemeal groats thiab wholemeal qhob cij. Raws li Kev Noj Qab Haus Huv Pyramid, cov zaub mov muaj txiaj ntsig zoo kuj pom nyob rau hauv cov txiv hmab txiv ntoo thiab zaub tshiab, cov khoom noj mis nyuj, nqaij thiab ntses, nrog rau cov noob qoob loo.
Qhov txiaj ntsig zoo ntawm kev noj zaub mov txhua hnub yog 2000 kcal ib hnub.
Qhov tseem ceeb tshaj plaws hauv kev npaj koj cov khoom noj txhua hnub yog ntau yam. Txhua pluas mov yuav tsum muaj cov khoom los ntawm tsawg kawg peb pawg zaub mov suav nrog hauv Healthy Eating Pyramid. Qhov tseem ceeb yog ua kom txhua pluas noj kom yooj yim zom tau thiab noj tam sim tom qab npaj.
Nyob rau lub caij ntuj no, nws yog qhov zoo tshaj plaws los noj cov khoom khov thiab cov khoom qab zib, tsis txhob noj zaub thaum ntxov. Tag nrho cov lus pom zoo noj zaub mov raws li Healthy Nutrition Pyramid siv rau cov neeg noj qab haus huv. Cov neeg mob mob ntev yuav tsum tau sab laj nrog lawv cov kev npaj noj haus nrog lawv tus kws kho mob thawj zaug.
Cov cai dav dav rau Kev Noj Qab Haus Huv Pyramid
Cov ntsiab cai dav dav ntawm Kev Noj Qab Haus Huv Pyramid suav nrog:
- noj zaub mov tsis tu ncua;
- noj zaub thiab txiv hmab txiv ntoo kom ntau li ntau tau txhua hnub;
- suav nrog hauv kev noj zaub mov tag nrho;
- noj cov khoom noj siv mis txhua hnub;
- zam cov tsiaj rog;
- tsis txhob ntsev thiab qab zib;
- tsis suav nrog cawv;
- haus dej (1,5 litres ib hnub twg).
Kev txav mus los hauv Kev Noj Qab Haus Huv Pyramid
Hauv Kev Noj Qab Haus Huv Pyramid los ntawm 2009, tsis muaj lub tswv yim ntawm kev txav chaw uas tsuas yog tshwm sim hauv 2016 hloov tshiab. Nws yog lub sijhawm ntawd lub npe raug hloov mus rau Pyramid of Healthy Nutrition and Physical Activity. Daim duab duab qhia tau hais tias taug kev, ua luam dej, caij tsheb kauj vab, nce ntaiv thiab khiav.
- Kuj xyuas: Lub cev ua si tuaj yeem tiv thaiv kev kub nyhiab
Txawm li cas los xij, qhov no tsuas yog ib qho kev qhia dav dav uas yuav tsum tau yoog rau txhua tus neeg ib leeg. Lub tswv yim yog ua kom lub cev ua haujlwm thaum nruab hnub tsawg kawg 30-45 feeb.
Kev sib xyaw ua ke ntawm kev noj zaub mov kom zoo nrog cov nqi ntawm kev tawm dag zog tuaj yeem nqa cov txiaj ntsig xav tau tshaj plaws.
Pyramid of Healthy Nutrition and Physical Activity rau cov menyuam yaus thiab cov tub ntxhais hluas
Hauv Pyramid of Healthy Nutrition and Physical Activity rau cov menyuam yaus thiab cov tub ntxhais hluas, cov kev cai zoo sib xws siv tau, uas tuaj yeem pom hauv daim duab rau cov neeg laus. Nyob rau theem qis tshaj plaws muaj kev ua si (taug kev aub, skateboarding, caij tsheb kauj vab, ncaws pob, seev cev, ua luam dej, nce ntaiv). Cov theem tom ntej yog nyob ntawm cov txiv hmab txiv ntoo thiab zaub, uas yuav tsum tau muab tso rau hauv cov ntawv qhia zaub mov txhua hnub ntawm tus menyuam kev noj qab haus huv vim muaj cov vitamins thiab minerals.
Nyob rau theem tom ntej muaj tag nrho cov khoom lag luam (cov hmoov nplej, tuab groats, graham, qhob cij tsaus). Nws tseem ceeb heev kom haus ib khob mis nyuj ib hnub, uas tuaj yeem hloov tau los ntawm yogurt, kefir lossis qee cov cheese. Lean nqaij, ntses, qe thiab zaub roj uas hloov cov tsiaj rog yog cov saum toj kawg nkaus ntawm lub Pyramid ntawm Healthy Nutrition thiab lub cev ua si rau menyuam yaus thiab cov tub ntxhais hluas.
Nyob rau hauv lem, nyob rau sab kem muaj, ntawm lwm tus neeg pw tsaug zog, xyuas koj qhov hnyav, lub sij hawm siv nyob rau hauv pem hauv ntej ntawm lub computer (ntau tshaj ob teev ib hnub twg), txhuam koj cov hniav kom huv si, haus dej. Kev noj zaub mov yuav tsum tsis suav nrog cov khoom qab zib hloov los ntawm cov txiv hmab txiv ntoo thiab txiv ntoo, uas muaj kev cuam tshuam rau kev nco thiab kev xav. Nws tseem tsim nyog tsis txhob ntsev, uas feem ntau pom nyob rau hauv cov khoom noj ceev. Ib qho kev daws teeb meem zoo dua yuav yog kom ncav cuag cov txuj lom tshuaj ntsuab uas peb nchuav rau ntawm cov tais diav kom tau txais qhov sib txawv dua.
Pyramid of Healthy Nutrition and Physical Activity rau cov neeg laus
Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv thiab Lub Cev Lub Cev Pyramid rau cov neeg laus xav tias kev noj zaub mov tsis tu ncua thiab ib txoj hauv kev hloov kho lub cev muaj peev xwm. Raws li nrog rau lwm yam kev tswj hwm, qhov tseem ceeb tshaj plaws yog kev txav mus los (30-45 feeb ib hnub). Rau cov neeg laus, nws tuaj yeem taug kev nrog cov xeeb ntxwv, Nordic taug kev, caij tsheb kauj vab lossis taug kev nrog phooj ywg. Txiv hmab txiv ntoo thiab zaub yog qib tom ntej. Tom qab ntawd muaj tag nrho cov nplej, nqaij ntshiv, qe, ntses, thiab zaub roj.
Hauv cov neeg laus, kev sib sau ua ke kuj tseem ceeb heev, vim lawv yog ib feem ntawm kev tiv thaiv kev nyuaj siab hauv cov neeg laus. Txhua qhov qhia txog kev hloov pauv zaub mov yuav tsum tau sab laj nrog tus kws kho mob uas tuaj koom. Qhov no yog qhov tseeb tshwj xeeb rau cov neeg uas noj tshuaj vim muaj kab mob ntev (xws li ntshav qab zib).
Cov ntsiab lus ntawm medTvoiLokony lub vev xaib yog npaj los txhim kho, tsis hloov, kev sib cuag ntawm Tus Neeg Siv Lub Vev Xaib thiab lawv tus kws kho mob. Lub vev xaib no yog npaj rau kev qhia xov xwm thiab kev kawm nkaus xwb. Ua ntej ua raws li cov kev paub tshwj xeeb, tshwj xeeb tshaj yog cov lus qhia kho mob, muaj nyob hauv peb Lub Vev Xaib, koj yuav tsum sab laj nrog kws kho mob. Tus Thawj Coj yuav tsis ris tej yam tshwm sim los ntawm kev siv cov ntaub ntawv muaj nyob rau ntawm Lub Vev Xaib.