Kudya kwekudya kunogona kutyisidzira vanhu vanogadzirira kubika. Tora maminetsi mashomanana kuti uronge mapeji ako uye uverenge kuburikidza nenyaya ino kuti ikubatsire kutanga, uye nokukurumidza kuronga kwekudya kuchava kwechipiri.
Musi waJanuary 12, 2005, FDA yakabudisa New Food Pyramid, ine dzimwe shanduko. Kuchinja hakusi kwekukosha, kunze kwekudzvinyirira muviri uye kuwedzerwa nhamba yezvibereko, miriwo, uye mbeu yose yaunofanira kudya zuva rega rega.
Rongedza kudya kuti usangane nemhuri yako yekudya zvinodiwa. Nzira yekare yokugadzirira kudya yaiva yeChina yechina: Zvokudya, Michero uye Zvibereko, Zviyo, uye Dairy. Mushure mekudzidza kwezvokudya zvakawanda, USDA yakagadzira chirongwa chekudya chePiramidhi chakashandurwa chinofanira kushandiswa semutungamiri. Izvi zvinoratidza ruzivo rweDhipatimendi reMari reUnited States uye Department of Health and Human Services. Rwendo runobatsira Piramidhi kukodzera kune ani zvake ane caloric inoda.
Nhasi, nyama inofungidzirwa kuti yakanyanya kudikanwa kana kunakidza uye kudya kunofanirwa kuwanika pane zviyo, michero nemiriwo. Izvozvo hazvireve kuti iwe haugoni kuva nehove kana hove yehove yekudya kwemanheru! Zvinongoreva kuti iwe unofanira kuwedzera zvimwe zviyo zvechingwa zvakakwana, pastas, miriwo, michero, mupunga, uye zviyo, uye kuderedza kuwanda kwemhuka inoshandiswa. Kutanga, hezvino nhatu dzinokosha dzaunofanirwa kuyeuka nguva dzose paunoronga kudya: mararamiro, kutonhora nekugadzirwa . Zvokudya zvaunoronga zvinofanira kunge zvakazara nemarara, mapepa anofanira kuenzana nekushisa, uye anosanganisira mavara kubva pakusvibira kusvika kune akaoma.
Chokutanga, enda kuburikidza nekeroti bhokisi rako, mafaira, mabhuku ekubika pamwe nemamwe magwaro aunoda uye sarudza mapeji 10-20 ayo unoziva kuti unogona kuita uye kuti mhuri yako inoda. Zvadaro, funga kutema, kutonhora, uye ruvara paunoona chikafu chako chakakwana chekudya kwemanheru. Ruvara ndiyo inonyanya kukosha kufungisisa pamusoro pekugadzirira kudya.
Vashandi vekudya vanokurudzira kuita chidimbu chako sechitarisiko cheparairi. Mavara akasiyana-siyana pahwendefa yako, zvakasiyana-siyana uye utano utano hwako huchava. Kupisa nekugadzirwa kunofanira kuve kwakasiyana-siyana kuwedzera kufarira uye kuita kuti chikafu chiwedzere kufadza mumukanwa. Sarudza zvimwe zvokudya zvinotonhora, zvimwe zvinoshandiswa pakushambidzika, uye zvimwe zvinopisa. Chirwere, chinotyisa, chinyararire, chinonyangadza, uye chinyaradzo zvose zvinyorwa zvaunofanira kufunga nezvazvo. Iye zvino ngatitsvake kamukira kutanga kutanga peji rinotevera.
Heano yeropi yandinoda kushumira kakawanda. Ngatishongedzei kudya kunhivi dzose! Yeuka, kudya kwako kunofanira kuve kwakajeka, uye kunosanganisira maitiro akasiyana-siyana uye kutsetseka.Chicken ne Fruit Salsa
- 1/2 kapu chopped peeled mango
- 1 rorineni, yakakonzerwa, yakasimwa uye yakasarudzwa
- 1 pear, isina kuvepa, yakagurwa
- 1 8-oz. rinogona pineapple tidbits, rakanatswa
- 2 Tbsp. apple jelly
- 1 Tbsp. minced jalapeno pepper
- 2 Tbsp. chopped fresh cilantro
- 1/4 mukombe uchi
- 2 Tbsp. apple jelly
- 1 Tbsp. mumonia
- 4 kusina njere, skinless chicken ndebvu halves
Gadzira mango, orange, pear, pineapple, 2 Tbsp. apple jelly, jalapeno uye cilantro. Sungai zvakanaka uye sarudzai.
Gadzira uchi, 2 Tbsp. apple jelly uye juisi. Microwave yakakwirira kusvika yakanyunguduka, 10-20 seconds uye fambisa zvakanaka. Shandisa hafu ye glaze pane huku.
Birai kana grill chicken 4-6 "kubva pakupisa kwemaminetsi 6. Torai huku uye shandisai mabhesi musara. Bvisa kana grill 4-6 maminitsi kwenguva yakareba kana kusvika kana nyama yakanyorova, yakabikwa, uye muto inomhanya yakanamirwa nemudziyo Spoon salsa over chicken kushumira.
Iyi kamukira inobatsira kare kugadzirisa zvido zvako zvezuva nezuva zvekudya zvekudya nokuti kune zvakawanda zvezvibereko zvichienderana nehuku. Kuti uenzanise ikoku kudya, dzokera kumashoko edu makuru uye funga nezvekushisa, mavara, uye ruvara. Ndinogona kuwedzera mushuzha mutsvuku wema lettuce (kutonhorera kunotonhorera, kubwinya kwakasvibirira, rumwe ruvara rwakasiyana), zvimwe zviyo zvese zvezviyo (kutengesa kwemavara, kutonhorera kwemukati), uye mvura inopenya kana mukaka.
Chero bedzi iwe uchiita chikafu chako chekudya kwemasikati iwe unogona kazhinji kuva nechokwadi chokuti uri kudya michero nemiriwo zvakakwana uye kudya kwako kwakagadzikana. Kusvibisa matanda nekuwedzera zvikafu zvechingwa, zviyo zvakasvibirira, uye zvinotapira, pasi peteta uye mupunga kuti ubatsire kuwedzera kushandiswa kwebasa rinokosha. Uye kushanduka kwakasiyana kunobatsira kukurudzira kudya uye kuita kuti kudya kwako kunakidze.
Paunosarudza mapoka nekuda kwezvokudya zvako zvezuva nezuva, tarisa kune mishonga inorondedzerwa se% ye Daily Values. Zuva reZvino Maitiro anogadzirirwa neA USDA kuti asangane nemari yezvokudya zveyero yeAmerica. Aya Maitiro anogadzirirwa mapuroteni, mafuta, mavitamini, zvicherwa, sodium uye fiber.
Pa peji rinotevera uchawana mazano akawanda uye mazano ekugadzirira kudya.
Heano zvimwe zvinhu zvishomanana zvekufunga nezvazvo pakuronga kudya.
- Zvokudya Zvitsva
Tarisa chii chiri kutengeswa muchitoro chako uye uronga kudya kune izvo zvinhu. Iwe unogonawo kutengesa kune mabhizimisi akanaka uye kuvashambadza, zvakaputirwa nezuva rakarongedzwa, kuti rikubatsire kuronga kudya kwemanheru. - Ndezvipi muPatry yako?
Zvokudya zvawakachengeta ndezvaunoziva mhuri yako inoda. Tsvaga mapeji matsva anoshandisa izvi zvinoshandiswa uye iwe uchakwanisa kuunza zvishoma nezvishoma kudya zvakasiyana siyana uye zvinonaka uye kuwedzera zvavanoda.
- Family Favorites
Kana mhuri yako ichida nyama uye mbatata, tsvaga nzira dzekuwedzera michero nemiriwo muzvokudya. Shandira chikamu chiduku che nyama uye uite mutsauko neholo huru, mavhiri akaiswa mbiriso, kana mupunga pilaf. Tanga nekamukira unofarira, shandisa zvikamu zviduku zvayo, uye uwedzere zvimwe zvekudya zvine utano kuti uzadze ndiro yekudya. - Seasonal Produce
Haisi nguva chete yekugadzira mari inotenga zviri nani, asi michero nemiriwo inonaka kunonaka kana iri mumwaka. Zvigadzirwa zvemunharaunda zvinogonawo kuchengetedza mishonga yakawanda nokuti haitumiri pamakungwa marefu. Patronize misika yemurimi uye chibereko chinomira kana zvichibvira nekukosha kukuru, kuravira, uye kudya. - Shake Things Up
Unakidzwa nokugadzira kudya! Ita kudya kwekudya kwemanheru , ita kuti vana vako vabatanidzwe, rega dzimwe nhengo dzemhuri dzishandure kudya kwekudya, uye kunyange kutora mutambo kunze kwekugadzira kudya chete nezvinoitika. Usava nehanya nekutarisa zvakakwana michina yezuva rimwe nerimwe. Edza panzvimbo pokuti uenzanise mishonga, makorikori, uye mafuta kudya kwemazuva mashoma.
- Shandisa Ruvara seKhiye
Iyo yakanyanya kuisa pamba yako, zviri nani kuenzanisa kudya kwako. Kunyanya tsamba yakajeka inobata maziso! - Balance Temperature
Zvokudya zvinopisa, zvokudya zvinotonhora, uye zvokudya zvekushisa kwemazinga hazvisi kungogutsikana chete kuti uri kushumira zvokudya zvakasiyana-siyana, asiwo unoita kudya kunofadza. - Balance Texture
Hapana anofarira kudya kwakagadzirwa nezvose zvinonaka zvekudya kana zvose zvinotyisa. Kufunga nezvekugadzirwa kwakasiyana kunobatsirawo kuti uise marudzi akasiyana ezvokudya maererano nePiramidhi yezvokudya.
- Kusiyana!
Heano ndiyo inokosha inokosha yekugadzira kudya yezvose: idya zvokudya zvakasiyana-siyana. Somuenzaniso, usaronga kudya nekoko mazuva mana mumutsara. IA USDA inokera miganhu yakachengeteka pane pesticide uye herbicide residue consumption zvichienderana nehuwandu hwehuwandu hwezvokudya. Idya michero yakasiyana-siyana, miriwo, zviyo, nyama, uye mishonga yemiti kunobatsira kuderedza dambudziko rako rekutsvaga kumakemikari, uye kuvimbisa kudya kwakanyatsonaka. Masayendisiti ari kuona matsva emakemikari uye mishonga muzvokudya zuva rega roga izvo zvinodiwa kuti uve nehutano hwakanaka. Kudya zvakanaka zvakasiyana-siyana zvekudya zvakakwana ndiyo nzira yakanakisisa yekudya zvakanaka uye hupenyu hurefu.
Zuva reZvino Vhidhiyo Chati
Kana urongwa hwekudya hwakawanda iwe uchiita, huchava nyore nyore. Inakidzwa nekuita, ita kuti vana vako vabatanidzwe, uye unakidzwe nekuona kuti kudya kwako kunoshanduka sei nekuvandudza pamwe nemwaka!
Linda