Poleiti tataiso lijo

Ka ho latela tataiso ea lijo ea Lefapha la Temo la Amerika, e bitsoang MyPlate, u ka etsa khetho e nepahetseng ea lijo. Tataiso e ncha ka ho fetisisa e u khothaletsa ho ja litholoana le meroho ho feta, lijo-thollo, liprotheine tse omeletseng le lebese le se nang mafura haholo. U sebelisa tataiso, u ka ithuta hore na u lokela ho ja lijo tsa mofuta ofe le hore na u lokela ho ja bokae. Hape u ithuta hore na hobaneng u lokela ho ikoetlisa le hore na u lokela ho ikoetlisa hakae

HO SEBELISA MyPlate

Ho na le lihlopha tsa lijo tse kholo tse 5 tse etsang phepo e nepahetseng.

• Lithollo
• Meroho
• Litholoana
• Lebese
• Lijo tsa protheine

U lokela ho ja lijo tsa sehlopha ka seng letsatsi le letsatsi. Hore na u lokela ho ja lijo tse kae sehlopheng ka seng ho latela lilemo tsa hau, thobalano, le hore na u mafolofolo hakae.

MyPlate e etsa likhothaletso tse ikhethang bakeng sa mofuta o mong le o mong oa sehlopha sa lijo.

LIJESO: ETSA BONOLO HALOFE EA LIJELE TSA HAO LIJOALLE TSOHLE

• Lithollo tsohle li na le lithollo kaofela. Lithollo tse hloekisitsoeng li tlositsoe ka lehlaka le kokoana-hloko. Etsa bonnete ba hore u bala lethathamo la lisebelisoa ebe u batla lijo-thollo pele lenaneng.
• Lijo tse nang le lithollo li na le fiber le protheine e ngata ho feta lijo tse entsoeng ka lithollo tse ntlafalitsoeng.
• Mehlala ea lijo-thollo ke bohobe le li-pastas tse entsoeng ka phofo ea koro e felletseng, oatmeal, bulgur, faro le poone.
• Mehlala ea lithollo tse ntlafalitsoeng ke phofo e tšoeu, bohobe bo bosoeu le raese e tšoeu.

Boholo ba bana le batho ba baholo ba lokela ho ja likarolo tse ka bang 5 ho isa ho tse 8 tsa lijo-thollo ka letsatsi (hape e bitsoang "ounce equivalents"). Bana ba lilemo li 8 ho ea tlase ba hloka li-servings tse ka bang 3 ho isa ho tse 5. Bonyane halofo ea litšebeletso tseo e lokela ho ba lijo-thollo tse felletseng. Mohlala oa ho fana ka lijo-thollo o kenyelletsa:

• Selae se le seng sa bohobe
• 1 senoelo (ligrama tse 30) tsa lijo-thollo tsa flake
• 1/2 senoelo (ligrama tse 165) raese e phehiloeng
• Baqhekelli ba 5 ba koro e felletseng
• 1/2 senoelo (75 grams) pasta e phehiloeng

Ho ja lijo-thollo ho ka thusa ho ntlafatsa bophelo ba hau ka:

• Ho fokotsa menyetla ea mafu a mangata a nako e telele (a sa foleng).
• Lihlahisoa tsohle li ka u thusa ho theola boima ba 'mele, empa boholo ba karolo e ntse e le senotlolo. Hobane lithollo li na le fiber le liprotheine tse ngata, li tlala ho feta lithollo tse ntlafalitsoeng, ka hona o ka ja hanyane ho fumana maikutlo a tšoanang a ho khora. Empa haeba u kenya meroho ka setache, u tla nona, leha u ka ja lijo-thollo tse felletseng.
• Lithollo kaofela li ka u thusa ho ba le mala a tloaelehileng.

Mekhoa ea ho ja lijo-thollo tse ngata:

• Ja raese e sootho ho fapana le raese e tšoeu.
• Sebelisa pasta ea lijo-thollo ho e-na le pasta e tloaelehileng.
• Kenya karolo ea phofo e tšoeu ka phofo ea koro ka diresepe.
• Kenya bohobe bo bosoeu ka bohobe ba koro e felletseng.
• Sebelisa oatmeal lipepisong ho fapana le makumane a bohobe.
• Li-snack ka li-popcorn tse nang le moea ho e-na le li-chips kapa cookies.

LITLHAKU TSE KHOLO: ETSA halofo ea LITHOLOANA LE LITLHAKU TSE KHOLO

• Meroho e ka ba e tala, e le ncha, e phehiloe, e entsoe ka makotikoting, e hoamisoa, kapa e omisitsoe.
• Meroho e hlophisitsoe ka lihlotšoana tse 5 ho latela limatlafatsi tsa tsona. Lihlopha ke meroho e botala bo lefifi, meroho e nang le setache, meroho e khubelu le ea lamunu, linaoa le lierekisi le meroho e meng.
• Leka ho kenyelletsa meroho sehlopheng ka seng, leka ho etsa bonnete ba hore ha u khethe feela likhetho sehlopheng sa "starchy".

Boholo ba bana le batho ba baholo ba lokela ho ja lipakeng tsa linoelo tse peli ho isa ho tse 3 (ligramo tse 200 ho isa ho tse 300) tsa meroho ka letsatsi. Bana ba lilemo li 8 ba hloka linoelo tse ka bang 1 ho isa ho 1 1/2 (100 ho isa ho 150 grams). Mehlala ea senoelo e kenyelletsa:

• Tsebe e kholo ea poone
• Marumo a mararo a li-intshi tse 13 (13 cm)
• 1 senoelo (100 grams) meroho e phehiloeng
• Likopi tse 2 (250 dikgerama) tsa meroho e tala, e makhasi
• Lihoete tse 2 tse mahareng
• Senoelo se le seng (li-milliliters tse 240) linaoa tse phehiloeng kapa lierekisi tse mahlo a matsho

Ho ja meroho ho ka thusa ho ntlafatsa bophelo ba hau ka mekhoa e latelang:

• E theola kotsi ea lefu la pelo, botenya le mofuta oa 2 oa lefu la tsoekere
• E thusa ho u sireletsa khahlanong le mefuta e meng ea mofetše
• E thusa ho theola khatello ea mali
• E fokotsa kotsi ea majoe a liphio
• E thusa ho fokotsa tahlehelo ea masapo

Litsela tsa ho ja meroho e mengata:

• Boloka meroho e mengata e hoammeng e le haufi le sehatsetsi sa hau.
• Reka salate e hlatsoitsoeng pele le meroho e khetiloeng pele ho fokotsa nako ea pele.
• Kenya meroho ho sopho le sechu.
• Kenya meroho ho li-sauces tsa spaghetti.
• Leka veggie stir-fries.
• Ja lihoete tse tala, broccoli, kapa lipepa tsa tšepe tse tšetsoeng ka har'a hummus kapa polasing ea ranch e le seneke.

LITHOLOANA: ETSA halofo ea LITHOLOANA TSA HAO LE LITLHAKU TSE KHOLO

• Litholoana li ka ba ncha, tsa makotikoting, tsa hoamisoa kapa tsa omisoa.

Boholo ba batho ba baholo ba hloka linoelo tse 1 1/2 ho ea ho 2 (ligrama tse 200 ho isa ho tse 250) tsa litholoana ka letsatsi. Bana ba lilemo li 8 ho ea tlase ba hloka linoelo tse 1 ho ea ho 1 1/2 (ligrama tse 120 ho isa ho tse 200). Mehlala ea senoelo e kenyelletsa:

• Sengoathoana se le seng sa litholoana, joalo ka apole kapa pere
• Li-fragole tse 8 tse kholo
• 1/2 senoelo (ligrama tse 130) liapolekose tse omisitsoeng kapa litholoana tse ling tse omisitsoeng
• 1 senoelo (limilimithara tse 240) 100% ea lero la litholoana (lamunu, apole, litholoana tsa morara)
• 1 senoelo (100 dikgerama) litholoana tse phehiloeng kapa tse makotikoting
• 1 senoelo (250 dikgerama) litholoana tse khethiloeng

Ho ja litholoana ho ka thusa ho ntlafatsa bophelo ba hau, ho ka thusa ho:

• Fokotsa kotsi ea lefu la pelo, botenya le mofuta oa 2 oa lefu la tsoekere
• Sireletsa khahlanong le mefuta e meng ea mofetše
• Khatello ea mali e tlase
• Fokotsa kotsi ea liphio
• Fokotsa tahlehelo ea masapo

Mekhoa ea ho ja litholoana tse ngata:

• Bea sekotlolo sa litholoana 'me u se boloke se tletse litholoana.
• Boloka litholoana tse omisitsoeng, tse hoammeng kapa tse kentsoeng makotikoting, ka hona o lula o li fumana. Khetha litholoana tse kenngoeng ka makotikoting ka metsing kapa ka lero ho fapana le sirapo.
• Reka litholoana tse kengooang pele ho nako ho fokotsa nako ea pele.
• Leka lijana tsa nama tse nang le litholoana, tse kang nama ea kolobe e nang le liapolekose, konyana e nang le lifeiga kapa khoho e nang le mango.
• Liperekisi tse halikiloeng, liapole kapa litholoana tse ling tse tiileng bakeng sa lijo tse tsoekere tse phetseng hantle, tse monate.
• Leka smoothie e entsoeng ka litholoana tse hoammeng le yogurt e hlakileng bakeng sa lijo tsa hoseng.
• Sebelisa litholoana tse omisitsoeng ho eketsa mokhoa oa ho kopanya metsoako.

PROTEIN FOODS: KHETHA LITLHAKU TSE KHOLO

Lijo tsa protheine li kenyelletsa nama, likhoho, lijo tsa leoatleng, linaoa le lierekisi, mahe, lihlahisoa tse entsoeng ka soya, linate le linotši tsa linate le lipeo. Linaoa le lierekisi le tsona ke karolo ea sehlopha sa meroho.

• Khetha nama e se nang mafura a mangata le k'holeseterole, joalo ka ho fokotsa nama ea nama ea khomo le ea khoho le ea Turkey ntle le letlalo.
• Boholo ba batho ba baholo ba hloka liprotheine tse 5 ho isa ho 6 1/2 ka letsatsi (hape e bitsoang "ounce equivalents"). Bana ba lilemo li 8 ho ea tlase ba hloka li-servings tse ka bang 2 ho isa ho tse 4.

Mehlala ea ts'ebeletso e kenyelletsa:

• 1 ounce (ligrama tse 28) nama e omeletseng; joalo ka nama ea khomo, nama ea kolobe kapa konyana
• Khoho e le 'ngoe (28 grams) ea likhoho; joalo ka Turkey kapa khoho
• 1he le leholo
• 1/4 senoelo (50 dikgerama) tofu
• 1/4 senoelo (50 dikgerama) linaoa tse phehiloeng kapa lensisi
• 1 tablespoon (15 dikgerama) botoro ea matokomane
• 1/2 ounce (ligrama tse 14) tsa linate kapa lipeo; Lialmonde tse 12

Ho ja liprotheine tse omeletseng ho ka thusa ho ntlafatsa bophelo ba hau:

• Lijo tsa leoatleng tse nang le mafura a mangata a omega-3, joalo ka salmon, sardine kapa trout, li ka thusa ho thibela lefu la pelo.
• Linate le linate tse ling, tse kang lialmonde, walnuts le pistachios, ha li jeoa e le karolo ea phepo e nepahetseng, li ka thusa ho fokotsa kotsi ea lefu la pelo.
• Linama tse halikiloeng le mahe ke mohloli o motle oa tšepe.

Litsela tsa ho kenyelletsa liprotheine tse mafura lijong tsa hau:

• Khetha nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea ngoliso ea khomo.
• Khetha nama ea kolobe e omeletseng, e kenyelletsang bonolo, letheka, ham le bacon ea Canada.
• Khetha konyana e otileng, e kenyeletsang bonolo, likhama le leoto.
• Reka khoho kapa Turkey e se nang letlalo, kapa u tlose letlalo pele u pheha.
• Nama e halikiloeng, e besitsoeng, e nang le poach kapa e halikiloeng ea nama, likhoho le lijo tsa leoatleng ho fapana le ho hadika.
• Fokotsa mafura 'ohle a bonahalang ebe u tlosa mafura leha e le afe ha u pheha.
• Lierekisi tse nkang sebaka, lensisi, linaoa kapa soya sebakeng sa nama bonyane hang ka beke. Leka sopho ea linaoa, pea kapa sopho ea linaoa, tofu e halikiloeng, raese le linaoa, kapa li-burger tsa veggie.
• Kenyelletsa li-ouniti tse 225 tsa lijo tsa leoatleng tse phehiloeng ka beke.

LETSATSI: KHETHA LITLHAKU TSE TLETSEHILENG TSA MAFU KAPA TSE FUMANEHANG

Boholo ba bana le batho ba baholo ba lokela ho fumana linoelo tsa lebese tse ka bang 3 (limililitara tse 720) ka letsatsi. Bana ba lilemo li 2 ho isa ho tse 8 ba hloka linoelo tse ka bang 2 ho ea ho 2 1/2 (480 ho isa ho 600 milliliters). Mehlala ea senoelo e kenyelletsa:

• 1 kopi (mililitere tse 240) lebese
• 1 setshelo se tloaelehileng sa yogurt
• 1 1/2 ounces (45 grams) chisi e thata (e kang cheddar, mozzarella, Switzerland, Parmesan)
• 1/3 senoelo (40 dikgerama) chisi e halikiloeng
• Likopi tse 2 (450 dikgerama) chisi ea kottage
• 1 kopi (250 dikgerama) pudding e entsoeng ka lebese kapa yogurt e nang le serame
• 1 senoelo (240 milliliters) soymilk e nang le khalsiamo

Ho ja lijo tsa lebese ho ka ntlafatsa bophelo ba hau:

• Ho ja lijo tsa lebese ho bohlokoa molemong oa ho ntlafatsa bophelo ba masapo haholoholo nakong ea bongoana le bocha, ha masapo a ntse a ahuoa.
• Lijo tsa lebese li na le limatlafatsi tsa bohlokoa ho kenyelletsa calcium, potasiamo, vithamine D le protheine.
• Ho kenngoa ha lihlahisoa tsa lebese ho amana le ho fokotsa kotsi ea lefu la pelo, lefu la tsoekere la mofuta oa 2 le khatello e tlase ea mali ho batho ba baholo.
• Lihlahisoa tsa lebese tse se nang mafura kapa tse se nang mafura li fana ka mafura a manyane kapa ha a na letho.

Litsela tsa ho kenyelletsa lijo tse mafura a tlase tse tsoang sehlopheng sa lebese lijong tsa hau:

• Kenyelletsa lebese kapa soymilk e matlafalitsoeng ka calcium joalo ka seno nakong ea lijo. Khetha lebese le se nang mafura kapa le se nang mafura.
• Kenya lebese le se nang mafura kapa mafura a fokolang ho fapana le metsi ho lijo-thollo tsa oatmeal le tse chesang.
• Kenyelletsa yoghurt e bonolo kapa chisi ea kottage ka li-smoothies.
• Li-casseroles tse holimo, sopho, sechu, kapa meroho e nang le chisi e fokotsitsoeng e nang le mafura kapa mafura a tlase.
• Sebelisa lihlahisoa tsa lactose tse se nang li-lactose kapa tse tlase haeba u na le bothata ba ho sila lihlahisoa tsa lebese. U ka fumana khalsiamo ho tsoa mehloling eo e seng ea lebese joalo ka maro a matlafalitsoeng, litlhapi tse ka makotikoting, lijo tsa soya le meroho e metala e makhasi.

LITLHOPHA: ETSA LITLHAKU TSE NYANE TSA MAFUTA A PELO-PELE

• Lioli ha se sehlopha sa lijo. Leha ho le joalo, li fana ka limatlafatsi tsa bohlokoa mme e lokela ho ba karolo ea phepo e nepahetseng.
• Mafura a khotsofatsang a kang botoro le khutsufatso a tiile mochesong oa kamore. Butter, majarine le lioli tse tiileng mochesong oa kamore (joalo ka oli ea coconut) li na le mafura a mangata haholo kapa a mafura. Ho ja mafura a mangata ho ka eketsa menyetla ea ho tšoaroa ke lefu la pelo.
• Lioli li mokelikeli mochesong oa kamore. Li na le mafura a monounsaturated le polyunsaturated. Mefuta ena ea mafura ka kakaretso e ntle bakeng sa pelo ea hau.
• Bana le batho ba baholo ba lokela ho fumana likhabapo tse ka bang 5 ho isa ho tse 7 (lilithara tse 25 ho isa ho tse 35) tsa oli ka letsatsi. Bana ba lilemo li 8 le tlase ba hloka likhabapo tse 3 ho isa ho tse 4 (limililitara tse 15 ho isa ho tse 20) ka letsatsi.
• Khetha oli e kang mohloaare, canola, soneblomo, safflower, soya le oli ea poone.
• Lijo tse ling le tsona li na le oli e ngata e phetseng hantle. Li kenyelletsa li-avocado, litlhapi tse ling, mehloaare le linate.

BOPHELO BA BOPHELO LE MOSEBETSI OA 'MELE

MyPlate e boetse e fana ka tlhaiso-leseling ka mokhoa oa ho theola boima ba 'mele bo feteletseng:

• U ka sebelisa Leano la Lijo tsa Letsatsi le Letsatsi ho ithuta ho ja le ho noa. U kenya feela bolelele ba hau, boima ba hau, le lilemo tsa hau ho fumana moralo oa motho ka mong oa ho ja.
• Haeba u na le mathata a itseng a bophelo bo botle, joalo ka lefu la pelo kapa lefu la tsoekere, etsa bonnete ba hore u buisana le ngaka ea hau kapa setsebi sa phepo e nepahetseng pele.

U ka ithuta hore na u ka etsa liqeto tse nepahetseng joang, joalo ka:

• Ho ja li-calories tse lekaneng ho u boloka u le boima bo botle.
• Ho se je ho tlōla le ho qoba likarolo tse kholo.
• Ho ja lijo tse fokolang ka likhalori tse se nang letho. Tsena ke lijo tse nang le tsoekere kapa mafura a mangata a nang le livithamini kapa liminerale tse fokolang.
• Ho ja lijo tse leka-lekaneng tse tsoang lihlopheng tsohle tsa lijo tse 5.
• Ho etsa likhetho tse ntle ha u ea lireschorenteng.
• Ho pheha lapeng khafetsa, moo o ka laolang se kenang lijong tseo u li jang.
• Ho sebelisa metsotso e 150 ka beke.
• Ho fokotsa nako ea skrine sa hau ka pel'a TV kapa komporo.
• Ho fumana malebela bakeng sa ho eketsa boemo ba hau ba tšebetso.

MyPlate

• myPlate

Lefapha la Bophelo le Litšebeletso tsa Botho la Amerika le Lefapha la Temo la Amerika. Litaelo tsa 2015-2020 tsa Lijo bakeng sa MaAmerika. Khatiso ea 8. health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf. E ntlafalitsoe ka December 2015. E fihlile ka la 7 Mphalane 2019.