Khoom noj khoom haus qhia phaj

Ua raws li Asmeskas Lub Chaw Haujlwm Saib Xyuas Cov Khoom Noj Lub Cai, hu ua MyPlate, koj tuaj yeem xaiv cov zaub mov muaj txiaj ntsig zoo dua qub. Cov kev qhia tshiab tshiab txhawb kom koj noj ntau cov txiv hmab txiv ntoo thiab zaub, cov nplej ntau ntau, cov rog tsis rog, thiab cov rog rog tsawg. Siv phau ntawv qhia, koj tuaj yeem kawm paub dab tsi ntawm cov khoom noj uas koj yuav tsum tau noj thiab ntau npaum li cas koj yuav tsum tau noj. Koj kuj kawm paub vim li cas thiab ntau npaum li cas koj yuav tsum tau qoj ib ce.

SIV MyPlate

Muaj 5 pawg zaub mov tseem ceeb uas tsim cov zaub mov muaj txiaj ntsig zoo:

• Cov nplej
• Zaub
• Txiv Hmab Txiv Ntoo
• Mis los
• Khoom noj muaj protein ntau

Koj yuav tsum noj zaub mov ntawm txhua pab pawg txhua hnub. Cov zaub mov ntau npaum li cas koj yuav tsum tau noj los ntawm txhua pab pawg yog nyob ntawm koj lub hnub nyoog, poj niam txiv neej, thiab koj nquag npaum li cas.

MyPlate ua cov lus qhia tshwj xeeb rau txhua pab pawg noj mov.

GRAINS: UA ZOO Tsawg kawg ntawm KOJ LUB LIS LUB GRAINS LIS GRAINS

• Cov nplej tseem muaj cov tseem grain. Ua liaj ua teb kom zoo dua qub tau muaj cov cij ceg thiab kabmob kis tawm. Nco ntsoov nyeem cov ntawv teev cov khoom xyaw thiab saib tag nrho cov nplej ua ntej ntawm cov npe.
• Cov khoom noj muaj cov nplej muaj fiber ntau thiab protein ntau dua li zaub mov ua nrog cov nplej ua kom zoo.
• Cov piv txwv ntawm cov nplej tseem yog khob cij thiab pastas ua nrog cov hmoov txhuv nplej, oatmeal, bulgur, faro, thiab cornmeal.
• Piv txwv ntawm cov nplej ua kom zoo dua yog cov hmoov dawb, khob cij dawb, thiab mov dawb.

Feem ntau cov menyuam yaus thiab cov neeg laus yuav tsum noj 5 txog 8 pluas mov rau ib hnub (tseem hu ua "ounce sib npaug"). Cov menyuam hnub nyoog 8 thiab yau dua xav tau li 3 txog 5 zaug. Tsawg tsawg kawg ib nrab ntawm cov kev pabcuam yuav tsum yog whole grain. Ib qho piv txwv ntawm kev muab ib cov nplej muaj xws li:

• 1 daim ncuav
• 1 khob (30 grams) ntawm flake cereal
• 1/2 khob (165 grams) cov mov siav
• 5 tag nrho-nplej tawg
• 1/2 khob (75 grams) nplej zom

Noj mov nplej txhua yam tuaj yeem pab txhim kho koj li kev noj qab haus huv los ntawm:

• Txo txoj kev pheej hmoo ntawm ntau yam mob mus ntev (ntev).
• Tag nrho nplej muaj peev xwm pab koj kom poob phaus, tab sis feem me me tseem yog qhov tseem ceeb. Vim tias tag nrho cov nplej muaj fiber ntau thiab muaj protein ntau, lawv txhaws ntau dua li cov nplej ua kom zoo dua, yog li koj tuaj yeem noj tsawg dua kom tau cov kev xav zoo ib yam nkaus. Tab sis yog tias koj hloov zaub nrog starches, koj yuav nce phaus, txawm tias koj noj tseem grain.
• Cov nplej tseem muaj peev xwm pab tau koj txoj hnyuv kom mus so.

Txoj kev noj ntau cov nplej ntau:

• Noj cov mov nplej liab dua li cov txhuv dawb.
• Siv cov nplej zom whole-grain es tsis txhob siv cov nplej zom li niaj zaus.
• Hloov ib feem ntawm hmoov nplej dawb nrog hmoov nplej hauv cov zaub mov txawv.
• Hloov cov khob cij dawb nrog cov khob cij ua tiav.
• Siv cov oatmeal hauv cov zaub mov txawv es tsis txhob siv cov ncuav cij.
• Khoom txom ncauj ntawm cov khoom noj uas huab cua xa tawm los ntawm cov kaus poom lossis cov ncuav qab zib.

COV QAUV HAIS TIAS: UA NTEJ LOS NTAWM KOJ COV PHOOJ YWG PHAJ THIAB TXOJ CAI

• Cov zaub tuaj yeem nyoos, tshiab tshiab, ua noj siav, ntim cov kaus poom, khov, khov, lossis qhuav hauv lub cev.
• Cov zaub tau muab faib ua 5 pawg raws li lawv cov khoom noj kom txaus. Cov pab pawg yog cov zaub tsaus ntsuab, zaub ntsuab, zaub liab thiab txiv kab ntxwv, taum pauv thiab taum pauv, thiab lwm yam zaub.
• Sim muab cov zaub los ntawm txhua pab pawg, sim ua kom koj tsis yog xaiv cov pawg "hmoov txhuv nplej siab".

Cov menyuam yaus thiab cov laus feem ntau yuav tsum noj zaub 2 mus rau 3 khob (200 txog 300 grams) ib hnub. Cov menyuam hnub nyoog 8 xyoo xav tau txog 1 txog 1 1/2 khob (100 txog 150 grams). Piv txwv ntawm cov khob muaj:

• Lub pob ntseg loj ntawm pob kws
• 3-nti (13 centimeters) broccoli hmuv
• 1 khob (100 grams) cov zaub siav
• 2 khob (250 grams) ntawm cov nplooj nyoos, cov nplooj ntsuab
• 2 nruab nrab cov carrots
• 1 khob (240 milliliters) kua taum pinto los yog taum dub muag

Noj zaub yuav pab txhim kho koj kev noj qab haus huv tau raws li cov hauv qab no:

• Txo koj txoj kev pheej hmoo ntawm kab mob plawv, kev rog, thiab hom ntshav qab zib 2
• Pab tiv thaiv koj los ntawm qee yam mob qog nqaij hlav
• Pab txo qis ntshav siab
• Txo txoj kev pheej hmoo ntawm lub raum pob zeb
• Pab txo qhov kev poob pob txha

Txoj kev noj zaub ntau:

• Khaws cov zaub khov nab kuab cia rau hauv koj lub taub yees txias.
• Yuav cov khoom noj xas lav uas tsis tau muab ntxuav ua ntej thiab tws nqaij los txiav ua ntej lub sijhawm li.
• Ntxiv veggies rau kua zaub thiab stews.
• Ntxiv cov zaub rau spaghetti cov kua txob.
• Sim veggie do-fries.
• Noj zaub ntsuab nyoos, zaub cob pob, lossis cuab tej kua txob ua tej pob liab qab rau hauv hummus lossis ris tsho hnav ua khoom noj txom ncauj.

TUS TXIV HMOOV: TXUJ CI LOS NTAWM KOJ LUB PHAJ TXUJ CI THIAB LUB CAIJ NTUJ NO

• Cov txiv ntoo tuaj yeem ua qhov tshiab, ntim hauv kaus poom, khov, lossis ziab.

Cov neeg laus feem ntau xav tau 1 1/2 txog 2 khob (200 txog 250 grams) ntawm cov txiv hmab txiv ntoo ib hnub. Cov menyuam hnub nyoog 8 thiab qis dua xav tau li 1 txog 1 1/2 khob (120 txog 200 grams). Piv txwv ntawm cov khob muaj:

• 1 daim me me ntawm cov txiv hmab txiv ntoo, xws li cov kua los yog pear
• 8 loj txiv pos nphuab
• 1/2 khob (130 grams) txiv qhuav apricots lossis lwm yam txiv ntoo uas qhuav lawm
• 1 khob (240 milliliters) 100% kua txiv kua txiv (txiv kab ntxwv, kua, txiv kab ntxwv qaub)
• 1 khob (100 grams) cov txiv ntoo siav lossis kaus poom
• 1 khob (250 grams) txhoov cov txiv ntoo

Noj txiv ntoo yuav pab txhim kho kev noj qab haus huv, lawv tuaj yeem pab:

• Txo koj txoj kev pheej hmoo mob plawv, rog thiab hom ntshav qab zib hom 2
• Tiv thaiv koj tawm tsam qee yam mob qog ntshav
• Txo cov ntshav siab
• Txo txoj kev pheej hmoo ntawm lub raum pob zeb
• Txo cov pob txha poob

Txoj kev noj ntau cov txiv hmab txiv ntoo:

• Muab lub txiv hmab txiv ntoo tso rau hauv lub tais thiab ua kom nws muaj txiv hmab txiv ntoo.
• Npaj rau hauv cov txiv ntoo qhuav, khov, lossis cov txiv ntoo hauv kaus poom, yog li koj ib txwm muaj nws muaj. Xaiv cov txiv hmab txiv ntoo uas muaj hauv kaus poom hauv dej los yog kua txiv es tsis muaj kua txiv.
• Yuav cov txiv hmab txiv ntoo ua ntej txiav rau hauv pob kom txo cov sij hawm npaj ua ntej.
• Sim nqaij tais nrog txiv hmab txiv ntoo, xws li nqaij npuas nrog apricots, yaj nrog figs, lossis nqaij qaib nrog txiv nkhaus taw.
• Cov txiv duaj hniav ci, txiv av paum, lossis lwm yam txiv ntoo uas muaj txiaj ntsig rau kev noj qab haus huv, qab qab.
• Sim ua cov smoothie ua nrog txiv hmab txiv ntoo khov thiab cov kua mis nyeem qaub rau thaum noj tshais.
• Siv cov txiv hmab txiv ntoo qhuav los ntxiv cov qauv rau cov kab sib xyaw.

PROTEIN COV KHOOM NOJ KHOOM HAUS: XAIV TAU XEEM PROTEINS

Khoom noj muaj protein ntau yog nqaij, nqaij qaib, nqaij ntses, taum thiab taum pauv, qe, cov kua zaub ua tiav, noob txiv thiab cov noob txiv, thiab noob. Taum thiab taum pauv kuj yog ib feem ntawm pawg zaub.

• Xaiv cov nqaij uas muaj roj tsawg thiab roj cholesterol, xws li cov nqaij ntshiv thiab nqaij qaib thiab qaib cov txwv tsis muaj tawv nqaij.
• Cov neeg laus feem coob xav tau 5 mus rau 6 1/2 cov protein ib hnub (tseem hu ua "ounce sib npaug"). Cov menyuam hnub nyoog 8 thiab yau dua xav tau li 2 txog 4 servings.

Piv txwv ntawm kev pab muaj xws li:

• 1 ooj (28 grams) cov nqaij ntshiv; xws li nqaij nyuj, nqaij npuas, lossis yaj
• 1 ooj (28 gram) nqaij qaib; xws li qaib cov txwv los yog qaib
• 1 lub qe loj
• 1/4 khob (50 grams) taum
• 1/4 khob (50 grams) cov noob taum siav lossis cov nqaij tawv
• 1 tablespoon (15 grams) txiv laum huab xeeb
• 1/2 ooj (14 grams) noob txiv lossis noob noob; 12 almonds

Noj cov protein tsis muaj zog tuaj yeem pab txhim kho koj li kev noj qab haus huv:

• Nqaij ntses nyob rau hauv omega-3 cov rog ntau, xws li salmon, sardines, lossis trout, tuaj yeem pab tiv thaiv kab mob plawv.
• Cov txiv laum huab xeeb thiab lwm yam txiv ntoo, xws li almonds, walnuts, thiab pistachios, thaum noj ua ib feem ntawm kev noj zaub mov zoo, tuaj yeem pab txo qis kev pheej hmoo ntawm kev mob plawv.
• Cov nqaij ntshiv thiab qe yog qhov zoo ntawm cov hlau.

Txoj kev ua kom muaj protein ntau dua hauv koj cov zaub mov:

• Xaiv cov nqaij ntshiv txiav, uas suav nrog sirloin, tenderloin, puag ncig, chuck, thiab xub pwg lossis sab caj npab thiab nqaij ci nqaij.
• Xaiv cov nqaij npuas ntshiv, uas suav nrog tenderloin, loin, ham, thiab Canadian nqaij npuas.
• Xaiv cov yaj ntshiv, uas suav nrog kev sib tw, txhaws, thiab ceg.
• Yuav cov nqaij qaib tsis muaj nqaij lossis qaib cov txwv, lossis tshem cov tawv ua ntej ua noj.
• Grill, nqaij, nqaij ntses, lossis nqaij ntses, nqaij qaib, thiab nqaij nruab deg tsis txhob muab kib.
• Muab cov roj ua kom pom thiab ua kom yaug tawm cov rog thaum ua noj.
• Hloov taum pauv, lentils, taum, lossis kua taum pauv ntawm nqaij tsawg tsawg ib zaug ib lub lim tiam. Sim cov kua taum, kua taum los yog taum kua zaub, taum taum, mov thiab taum, lossis veggie burgers.
• Nqa 8 ooj (225 grams) nqaij ntses siav ib lim tiam.

DAIRY: XAIV-QIS-FAT LOSSIS FAT-DAWB LUB NOJ

Feem ntau cov menyuam yaus thiab cov laus yuav tsum tau txais txog 3 khob (720 millilitres) mis nyuj ib hnub. Cov menyuam hnub nyoog 2 txog 8 xav tau li 2 txog 2 1/2 khob (480 txog 600 millilitres). Piv txwv ntawm cov khob muaj:

• 1 khob (240 millilitres) mis nyuj
• 1 lub thawv li niaj zaus yogurt
• 1 1/2 ooj (45 grams) cheese tawv (xws li cheddar, mozzarella, Swiss, Parmesan)
• 1/3 khob (40 grams) shredded cheese
• 2 khob (450 grams) tsev cheese
• 1 khob (250 grams) paj npleg ua nrog mis lossis kua mis nyeem qaub khov
• 1 khob (240 milliliters) calcium-fortified soymilk

Kev noj cov mis nyuj tuaj yeem txhim kho koj kev noj qab haus huv:

• Kev noj cov zaub mov mis yog qhov tseem ceeb rau kev txhim kho pob txha noj qab haus huv tshwj xeeb tshaj yog thaum menyuam yaus thiab thaum tiav hluas, thaum muaj pob txha los txhim kho.
• Cov khoom noj mis nyuj muaj cov as-ham tseem ceeb xws li calcium, potassium, vitamin D, thiab protein.
• Kev nqus cov khoom noj siv mis ua txuas muaj feem txo qis kev mob plawv, hom ntshav qab zib 2, thiab cov ntshav qis hauv cov neeg laus.
• Cov mis nyuj uas tsis muaj rog lossis tsis muaj rog muab cov rog tsawg lossis tsis muaj rog.

Txoj hauv kev rau suav cov zaub mov tsis muaj roj los ntawm pawg mis hauv koj li kev noj haus:

• Muab mis nyuj lossis calcium uas muaj cov so poov xab xyaw nrog ua cawv thaum noj mov. Xaiv cov mis nyuj uas tsis muaj rog lossis tsis muaj rog.
• Ntxiv cov mis nyuj uas tsis muaj rog lossis tsis muaj rog dua li haus dej rau hauv oatmeal thiab zaub mov noj kub.
• Xws li cov mis nyuj khov yogurt lossis tsev cheese nyob hauv smoothies.
• Sab saum toj ntawm cov yeeb yaj kiab, kua zaub, kua nqaij, lossis zaub nrog nqaij ntuag qis lossis cov rog tsawg.
• Siv cov lactose-dawb lossis qis dua lactose yog tias koj muaj teeb meem zom cov khoom noj mis nyuj. Koj tseem tuaj yeem tau txais cov calcium los ntawm cov khoom noj tsis zoo xws li kua txiv muaj dej, cov ntses kaus poom, cov zaub ntsuab thiab zaub ntsuab.

ROJ: YOOJ YIM ME NYUAM KHAWV KOOB-HEALTHY ROJ

• Roj tsis yog cov pab pawg noj mov. Txawm li cas los xij, lawv muab cov khoom noj tseem ceeb thiab yuav tsum yog ib feem ntawm kev noj zaub mov zoo.
• Cov khoom uas muaj cov rog xws li butter thiab ua kom luv yog qhov zoo ntawm chav sov. Cov roj qab rog, roj qab rog, thiab cov roj uas ua kom sov nyob hauv chav sov (xws li cov txiv maj phaub roj) muaj cov roj nyeem ntau ntau lossis cov rog pauv. Noj ntau ntawm cov rog no tuaj yeem ua rau koj muaj kev pheej hmoo mob plawv.
• Roj yog ua kua ntawm sov li chav nyob. Lawv muaj cov roj monounsaturated thiab polyunsaturated rog. Cov hom kev rog no feem ntau yog qhov zoo rau koj lub siab.
• Cov menyuam yaus thiab cov neeg laus yuav tsum tau li 5 txog 7 diav (25 txog 35 millilitres) roj ib hnub. Cov menyuam hnub nyoog 8 thiab yau dua xav tau li 3 txog 4 diav (15 txog 20 millilitit) ib hnub.
• Xaiv cov roj xws li txiv ntseej, canola, paj noob hlis, safflower, kua taum, thiab roj pob kws.
• Qee cov zaub mov muaj cov roj noj qab nyob zoo. Lawv suav nrog avocados, qee cov ntses, txiv ntseej, thiab txiv ntoo.

LUJ HLUB TSO CAI THIAB PHYSICAL ACTIVITY

MyPlate tseem qhia txog yuav ua li cas mus poob phaus ntxiv:

• Koj tuaj yeem siv Daim Ntawv Qhia Kev Noj Txhua Yam kom kawm tau dab tsi los noj thiab haus. Koj tsuas yog nkag mus rau koj qhov siab, qhov hnyav, thiab lub hnub nyoog kom tau txais txoj kev noj haus kom haum.
• Yog tias koj muaj kev txhawj xeeb txog kev noj qab haus huv tshwj xeeb, xws li mob plawv lossis ntshav qab zib, nco ntsoov sib tham txog kev hloov zaub mov nrog koj tus kws kho mob lossis tus kws sau npe noj zaub mov ua ntej.

Koj tseem tuaj yeem kawm paub yuav ua li cas xaiv cov kev xaiv zoo, xws li:

• Noj haus kom tsawg ntawm cov calories yog yuav ua kom koj nyob yam muaj ceeb thawj.
• Tsis txhob siv ntau dhau thiab ua tej zam loj.
• Noj tsawg cov khoom noj nrog cov calories ntau. Cov no yog cov zaub mov muaj piam thaj lossis rog nrog ob peb cov vitamins lossis minerals.
• Noj cov khoom noj muaj txiaj ntsig zoo ntawm tag nrho 5 pawg zaub mov.
• Ua cov kev xaiv zoo dua thaum noj mov hauv khw noj mov.
• Ua noj hauv tsev ntau dua, qhov uas koj tuaj yeem tswj tau qhov khoom noj uas koj noj.
• Tawm dag zog 150 feeb hauv ib lub lis piam.
• Txo koj lub sijhawm saib TV pem lub taub hau TV lossis khoos phis tawj.
• Tau txais cov lus qhia txhawm rau nce qib koj qib kev ua haujlwm.

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Asmeskas Lub Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Tib Neeg thiab US Department of Agriculture. 2015-2020 Kev Qhia Noj Zaub Mov Rau Cov Neeg Asmeskas. 8 tsab. health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf. Hloov kho thaum Lub Kaum Ob Hlis 2015. Nkag mus Lub Kaum Hlis 7, 2019.