Ua noʻonoʻoʻia a kapaʻia ka mea i kapaʻiaʻo Pyramid Food, ma o nā hana a ka Mānāʻau mahiʻai a me ke Keʻena Ola Ola o US. ʻO nāʻike i komo i ka hanaʻana o ka Pyramid, hoʻokumuʻia ko lākou pahuhopu e hoʻolilo iā ia i mea hana akamai e hiki i nā mea a pau ke hoʻohana i ke kumu kūpono i lalo o kā lākouʻai. ʻO ka pyramid, a ma keʻano'ē aʻe,ʻo kaʻohi meaʻai, he hana kūpono hiki ke maʻalahi i kaʻai pono, kahi e hiki ke hoʻoholoʻia ma luna o nā kānaka ola āpauʻelua makahiki aʻoi. ʻO ka pyramidʻai ka pūʻulu nui o nā meaʻai, akā e hōʻike ana i ka nui o nā lā o ke ana e ana. Eia naʻe,ʻo ka hapa nui o nā keiki e pono ke hoʻemiʻia kaʻoi aku o ka calorie ma mua o ka mea i hōʻikeʻia ma ka Pyramid of Nutrition.
A? Oi 1. Nе kеnaka
Wahi a Pyramid of Nutrition, 6-11 mau makana i ka lā eʻai ai i kā mākouʻai. No hoʻokahi'āpana o kēia hihia, ua laweʻia kahi'āpana berena aiʻole hapalua o ka ipu kapu. ʻO kēia mau huahana he kumu maikaʻi o ka ike, kokoke i ka momonaʻole, a he hapa nui o nā kūlohelohe maoli. E makemake i ka laiki, pasta, ka meaʻai a me ka palaoa i ka laulā. ʻO kēia pūʻulu huahana ke kumu o ka Pyramid Food.
Aʻo 2. Nā huaʻai
E like me ka Pyramid e kuhikuhi nei, no kaʻai pono e pono ai iā mākou ke loaʻa i 3-5 mau huaʻai o ka huaʻai (maikaʻi hou) i kēlā me kēia lā. Hoʻokahiʻaoʻao e hiki ke noʻonoʻoʻia he kī piha piha o nā hua'alala, aiʻole ka hapalua o ke kī o ke kī kāpena. ʻO nā huaʻai he mau kumu maoli o ka huaora a me nā metala, i mea nui no ko mākou olakino. Makemake i nā kāloti, ka palaoa, nā pīniʻeleʻele a me nā pī hou.
Aʻo 3. Nā hua
E like me ka'ōleloʻana a Pyramid Food, no ka pono pono'ī, pono i ko mākou kino ke hāʻawi i 2-4 mau hua o nā hua i ka lā. Hoʻokahi o ka lawelaweʻana he 1 hua hou, ka hapalua o ka ipu kapu o compote a wai wai paha. ʻO nā hua - a me nā huaʻai - ua manaʻoʻia he puna maikaʻi maoli o nā huaora a me nā metala. Hāʻawi i ka makemake i nā'ōhiʻa, ka maiʻa, nā alani a me nā pea.
Aʻo 4. Nā huahana hanaʻai
E like me ka pyramid, meaʻai maʻamau ka makemake eʻike ma kā mākou papaʻaina i nā lāʻelua aʻekolu paha o nā hua laʻau. ʻO kekahi o ka mea lawelawe ma kēia hihia, hoʻokahi kīʻaha o ka waiū 2% momona, hoʻokahi kīʻaha o ka yogoma a hoʻokahi'āpana ka nui o kahi pahu pahu. Hiki ke mālamaʻia kahi pūʻulu waiū i ka calcium a me ka huaʻa D, i kūpono no ka maikaʻi o ko kākou mau iwi a me nā niho. E makemake i ka waiū, ka lihi a me ka yoghurt.
A? Hui 5. Meʻa, iʻa, pi, nīpī
ʻO ka hapa nui o nā huahana o kēia hui he mau holoholona holoholona. I hoʻokahi lā, pono mākou eʻai iʻelua aʻekolu paha mauʻai mai kēia pūʻai. Hoʻokahi ka hana e like me ka'ūhā moa hoʻokahi, hoʻokahi kī kīʻo ke aho a hoʻokahi hua. ʻO nā meaʻai a pau i loko o kēia pūʻulu o nā pyramidʻai ka waiwai loa i nā mea hoʻomalu, a he mea pono ia no mākou e hoʻomohala i ko mākou pūnaha muscular. ʻO ka meliʻoi loa, ka iʻa, ka moa, nā hua a me nā pī.
Aʻo 6. Nā momona, nāʻaila a me nā leʻaleʻa
ʻO nā meaʻai a pau o kēia pūʻulu o nā meaʻaiʻai ka momona a me ke kō. He kumu waiwaiʻuʻukuʻole ia (ʻoiai lākou eʻono i ka maikaʻi), a no laila e hoʻopauʻia lākou i keʻano kūpono, hoʻonani iā lākou wale nō i nā hihia kūikawā. ʻO kēia pūʻulu huahana ka luna o ka Pyramid Food.
ʻO ka pākēneka o nā huahana, ke aʻo nei ka Pyramid Food iāʻoe e kūkulu i kāuʻai i kēlā lā i kēia lā e like me kēia kumuhana:
Nā Paena
ʻO kēia ka hale kūkulu o ke kino. Hoʻomumu, mālama a mālama a hoʻomalu nā kinolima i nā kino o ko mākou kino. Pono lākou e hoʻoulu he 10-12% o
Nā Carbohydrates
ʻO ka hana nui o nā huaʻaleʻaʻo ka hāʻawiʻana i ko mākou kino me ka ikaika, he "wahie" no kēlā me kēia o kāna mau hana. Wahi a Pyramid, ma ke kumu waiwai palekana, 55-60% o ka ikehu caloric o ka lā e loaʻa mai ai mai nā'ōpona.
Ka momona
Pono nō hoʻi nā momona no ko mākou kino, no ke kōkuaʻana i ke kūkuluʻana i nā pūnaewele, mālama i kahi mahana mahana o ko mākou kino, nā huaʻai huakaʻi i loko. Eia naʻe, e like me ka Pyramid Food,ʻaʻole ka nui o ka momona iʻoi aku ma mua o 30% o ka helu o nā calories mākou e loaʻa ai i kēlā me kēia lā mai kaʻai.