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Tháp dinh dưỡng

 Tháp dinh dưỡng (The Food Pyramid) trình bày các chất dinh dưỡng cần thiết cho một chế độ ăn uống cân bằng và lành mạnh. Có nhiều loại thực phẩm khác nhau trong mỗi khẩu phần ăn hằng ngày của chúng ta, vì vậy bạn hãy xem tầm quan trọng của mỗi chế độ ăn uống của bạn nhé.

 

 

 

  Ngũ cốc, bánh mì, gạo và mì ống (28%)

Nhóm này bao gồm tất cả các loại ngũ cốc và các dẫn xuất của nó, chẳng hạn như bánh mì, mì, gạo, và bánh quy. Chúng nguồn cung cấp carbohydrates chính trong chế độ dinh dưỡng của chúng ta, do vậy là nguồn cung cấp năng lượng quan trọng nhất cho các hoạt động hàng ngày.

Tùy thuộc vào tuổi tác, giới tínhmức độ hoạt động thể chất mà số lượng được hấp thụ khác nhau , nhưng các khuyến nghị hàng ngày nên từ 6 ->11 phần (một phần tương đương khoảng 1 ổ bánh mì, 4 bánh kem nhỏ hoặc 2 cái bánh quy lớn hoặc ½ chén gạo).

 Rau củ (23%)

Rau quả cung cấp chất sơ, sinh tố  và khoáng chất (canxi và sắt) có hàm lượng năng lượng thấp. Những thực phẩm này cũng rất giàu chất chống oxy hóa và các chất bảo vệ sức khỏe khác.

Chế độ ăn uống hàng ngày nên từ 3 đến 5 phần (một phần tương đương với 1 dĩa rau sống hoặc 1 chén rau luộc).

 
 Trái cây (20%)
 
 Fruit provides vitamins, minerals (calcium, iron and potassium), nutritional fibers and variable quantities of carbohydrates. Some fruits are also noticeable for the amount of water they provide (like melon, watermelon or citrus fruits).
 
 Daily ingestion should be 2 to 4 portions, whreas a portion is a mid-sized piece of fruit.
 
 Sữa, sữa chua và pho mai (18%)
 
 This group is characterized by its protein content and richness in calcium and phosphor, which renders them important for the formation and maintenance of bones and teeth. They also possess vitamins in significant quantities.
 
 Aside from exceptional cases, it is advisable to daily ingest 2 to 3 portions of these foods (a portion equals one cup of milk, 1 liquid yoghurt or ½ solid yoghurt or 2 slices of cheese.)
 
 Thịt, cá và trứng (5%) 
 
 Are characterized by the richness in high biological value proteins, whose quality is different between the various foods of the group. It possesses complex B vitamins and minerals (iron, phosphor and iodine).
 
 Daily recommended portions are from 2 to 3. A portion can be represented by 30 gr of meat or fish or 1 egg.

 

 Nguồn: http://dancake.pt

 

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