Papa alakaʻi meaʻai

Ma ka ukali ʻana i ke alakaʻi alakaʻi meaʻai a ka US Department of Agriculture, i kapa ʻia ʻo MyPlate, hiki iā ʻoe ke hana i nā koho meaʻai olakino. Paipai ke alakaʻi hou loa iā ʻoe e ʻai i nā hua a me nā mea kanu, nā kīʻaha āpau, nā protein momona, a me ka waiū momona momona. Ke hoʻohana nei i ke alakaʻi, hiki iā ʻoe ke aʻo i ke ʻano o ka meaʻai āu e ʻai ai a me ka nui āu e ʻai ai. Aʻo ʻoe i ke kumu a me ka nui o kāu e hoʻoikaika kino ai.

Ke hoʻohana nei i kaʻu MyPlate

Aia he 5 mau pūʻulu meaʻai nui e hana i kahi papaʻai olakino:

• Nā mānoanoa
• Nā mea kanu
• Nā huaʻai
• Hale waiū
• Nā meaʻai protein

Pono ʻoe e ʻai i nā meaʻai mai kēlā me kēia hui i kēlā me kēia lā. Ehia mau meaʻai āu e ʻai ai i kēlā me kēia hui e pili ana i kou makahiki, ka moekolohe, a me kou ʻeleu.

Hana ʻo MyPlate i nā ʻōlelo kūikawā no kēlā me kēia ʻano pūʻulu meaʻai.

GRAINS: MAKE MA HALF O KA HOPE HOPE I NĀ KĀNĀ MAU KULA MANUAHI

• Loaʻa i nā hua palaoa ka palaoa holoʻokoʻa. Ua hoʻopau ʻia nā līlū a me ka germ i nā hua kanu. E heluhelu pono i ka lepili papa inoa mea hana a nānā no nā hua mua ma ka papa inoa.
• ʻO nā meaʻai me nā huaʻai holoʻokoʻa i ʻoi aku ka nui o ka fiber a me ka protein ma mua o nā meaʻai i hana ʻia me nā hua i hoʻomaʻemaʻe ʻia.
• ʻO nā laʻana o nā hua āpau nā berena a me nā pasta i hana ʻia me ka palaoa palaoa, ka oatmeal, bulgur, faro, a me ka palaoa palaoa.
• ʻO nā laʻana o nā hua i hoʻomaʻemaʻe ʻia ka palaoa keʻokeʻo, ka berena keʻokeʻo, a me ka laiki keʻokeʻo.

Pono ka hapa nui o nā keiki a me nā mākua e ʻai ma kahi o 5 a 8 mau hua o ka hua i kēlā lā i kēia lā (i kapa ʻia "nā ʻaila like"). Pono nā keiki i ka makahiki 8 a ʻoi paha ma kahi o 3 a 5 mau lawelawe. Ma ka liʻiliʻi o ka hapa o kēlā mau lawelawe ʻana he palaoa wale nō. ʻO kahi laʻana o kahi lawelawe ʻana i nā hua nā:

• 1 ʻāpana berena
• 1 kīʻaha (30 gram) o ka palaoa flake
• 1/2 kīʻaha (165 gram) laiki kuke
• 5 mau māwae palaoa holoʻokoʻa
• 1/2 kīʻaha (75 kalama) pasta i kuke ʻia

Hiki i ka ʻai ʻana i nā lūlū holoʻokoʻa ke kōkua i ka hoʻomaikaʻi ʻana i kou olakino e:

• Ke hōʻemi nei i ka pilikia o nā maʻi lōʻihi lōʻihi (mau).
• Hiki i nā kīʻaha piha ke kōkua iā ʻoe e lilo i ka paona, akā ʻo ka nui o ka nui ka kī. Ma muli o ka nui o nā huaʻai a me nā protein, ʻoi aku ka nui o ka hoʻopiha ma mua o nā hua i hoʻomaʻemaʻe ʻia, no laila hiki iā ʻoe ke ʻai liʻiliʻi e kiʻi i ka manaʻo like o ka piha. Akā inā ʻoe e pani i nā mea kanu me nā starches, e hoʻonui ʻoe i ke kaumaha, ʻoiai ʻoe e ʻai i ka palaoa holoʻokoʻa.
• Hiki i nā kīʻaha holoʻokoʻa ke kōkua iā ʻoe i ka neʻe mau o ka ʻōpū.

Nā ala e ʻai hou ai i nā kīʻaha holoʻokoʻa:

• ʻAi i ka laiki enaena ma kahi o ka laiki keʻokeʻo.
• E hoʻohana i ka pasta palaoa holoʻokoʻa ma kahi o ka pasta mau.
• Hoʻololi i kahi ʻāpana o ka palaoa keʻokeʻo me ka palaoa palaoa i nā meaʻai.
• E kuapo i ka palaoa keʻokeʻo me ka palaoa palaoa holoʻokoʻa.
• E hoʻohana i ka oatmeal i nā papa hana ma kahi o ka palaoa palaoa.
• ʻO ka meaʻai māmā ma luna o ka popcorn pop-air ma kahi o nā ʻāpana a i ʻole nā ​​kuki.

VEGETABLES: MAKE HALF O KĀLĀLĀ PALAPALA A ME nā hua puaʻa

• Hiki i nā mea kanu ke maka, hou, kuke, kēne, paʻahau, hoʻomaloʻo, a maloʻo paha.
• Hoʻonohonoho ʻia nā mea kanu i 5 mau pūʻulu i hoʻokumu ʻia i kā lākou ʻike momona. ʻO nā pūʻulu he mau lau uliuli-ʻōmaʻomaʻo, nā mea kanu starchy, nā mea ʻulaʻula a me ka ʻalani, nā pi a me nā pī, a me nā mea kanu ʻē aʻe.
• E hoʻāʻo e hoʻokomo i nā mea kanu mai kēlā me kēia hui, hoʻāʻo e hōʻoia ʻaʻole wale ʻoe e ʻohi ʻana i nā koho mai ka hui "starchy".

Pono ka hapa nui o nā keiki a me nā mākua e ʻai ma waena o 2 a 3 mau kīʻaha (200 a 300 mau huna) o nā mea kanu i ka lā. Pono nā keiki i ka makahiki 8 ma kahi o 1 a 1 1/2 mau kīʻaha (100 a 150 gram). Eia kekahi laʻana o ke kīʻaha:

• Nui ka pepeiao o ke kulina
• ʻEkolu mau ʻīniha broccoli 5-ʻīniha (13 kenimika)
• 1 kīʻaha (100 gram) nā mea kanu i kuke ʻia
• 2 mau kīʻaha (250 gram) o nā greens maka, lau
• 2 mau kāloti waena
• 1 kīʻaha (240 milliliters) i hoʻomoʻa ʻia i nā pi pinto a i ʻole nā ​​pi maka ʻeleʻele

Hiki i ka ʻai ʻana i nā mea kanu ke kōkua i ka hoʻomaikaʻi ʻana i kou olakino i nā ala aʻe:

• E hoʻohaʻahaʻa i kou makaʻu i ka maʻi puʻuwai, momona, a me ka maʻi diabetes 2
• Kōkua iā ʻoe i ka pale ʻana i kekahi maʻi ʻaʻai
• Kōkua i ke kahe o ke koko
• Hoʻoemi i ka makaʻu o nā pōhaku hakuʻala
• Kōkua e hōʻemi i ka nalo ʻana o ka iwi

Nā ala e ʻai hou ai i nā mea kanu:

• Mālama i ka nui o nā mea kanu paʻahau i ka pahu hau.
• Kūʻai i ka saladi i holoi mua ʻia a me nā mea kanu i ʻoki mua ʻia e ʻoki ai i ka manawa hoʻomākaukau.
• Hoʻohui i nā mea kanu i nā kopa a me nā mea ʻai.
• Hoʻohui i nā mea kanu i nā sausa spaghetti.
• E hoʻāʻo i nā lau-ʻalalā veggie.
• ʻAi i nā kāloti maka, broccoli, a i ʻole nā ​​ʻūlū pepa bele i hoʻū iho i loko o ka hummus a i ʻole ka lole pā holoholona ma ke ʻano he meaʻai māmā.

Nā hua: hana i ka hapalua o kāu mau hua a me nā hua

• Hiki i nā hua ke hou, kēne, paʻahau, a maloʻo paha.

Pono ka hapa nui o nā mākua i ka 1 1/2 a i ka 2 kīʻaha (200 a i ka 250 gram) o ka hua i ka lā. Pono nā keiki i ka makahiki 8 a ʻoi paha ma kahi o 1 a 1 1/2 mau kīʻaha (120 a 200 gram). Eia kekahi laʻana o ke kīʻaha:

• 1 ʻāpana hua liʻiliʻi, e like me ka ʻāpala a me ka pea
• 8 mau ʻōpelu nui
• 1/2 kīʻaha (130 gram) nā apricot maloʻo a i ʻole nā ​​hua maloʻo ʻē aʻe
• 1 kīʻaha (240 milliliters) 100% wai hua (ʻalani, ʻāpala, huaʻōlani)
• 1 kīʻaha (100 gram) i kuke ʻia a i ʻole nā ​​hua kini
• 1 kīʻaha (250 gram) nā hua ʻoki

Hiki i ka ʻai ʻana i ka hua ke kōkua i ka hoʻomaikaʻi ʻana i kou olakino, kōkua paha lākou i:

• E hoʻohaʻahaʻa i kou makaʻi o ka maʻi puʻuwai, momona, a me ka maʻi diabetes 2
• Pale aku iā ʻoe i kekahi maʻi ʻaʻai
• Puʻu koko haʻahaʻa
• E hōʻemi i ka makaʻu o nā pōhaku hakuʻala
• E hōʻemi i ka nalowale iwi

Nā ala e ʻai hou ai i ka hua:

• E kīloi i kahi pola hua a mālama i ka hua.
• Kūʻai i nā hua maloʻo, paʻa, a i ʻole kē kē kēa, no laila loaʻa mau iā ia. Koho i nā hua i hiki ke kēnā i ka wai a i ʻole ka wai wai ma kahi o ka syrup.
• Kūʻai i nā hua ʻoki mua i loko o nā pūʻolo e ʻoki i ka manawa hoʻomākaukau.
• E hoʻāʻo i nā kīʻaha ʻai me nā huaʻai, e like me ka puaʻa me nā ʻapelika, ke keiki hipa me nā fiku, a i ʻole ka moa me ka mango.
• Grill peach, ʻōpala, a i ʻole nā ​​hua paʻa ʻē aʻe no kahi mea ʻono maikaʻi a maikaʻi ʻole.
• E hoʻāʻo i kahi mea hana i hana ʻia me ka hua paʻahau a me ka yogurt maʻalahi no ka ʻaina kakahiaka.
• E hoʻohana i nā hua maloʻo e hoʻohui i ke ʻano i nā hui o ke ala.

PROTEIN FOODS: E koho i nā pale lean

ʻO nā meaʻai protein e like me kaʻiʻo, nā moa, nā meaʻai kai, nā pīni a me nā pī, nā hua, nā huahana soy i hana ʻia, nā nati a me nā nati, a me nā ʻanoʻano. ʻO nā pī a me nā pī kekahi kekahi o ka hui pūʻulu.

• Koho i nā ʻiʻo i haʻahaʻa i ka momona momona a me ka kōkoʻolā, e like me ka ʻokiʻoki o ka pipi a me ka moa a me ka kuhukū me ka ʻili ʻole.
• Pono ka hapanui o nā mākua i 5 a 6 1/2 mau lawelawe o ka protein i ka lā (i kapa ʻia "nā ʻaelike like"). Pono nā keiki i ka makahiki 8 a ʻoi paha ma kahi o 2 a 4 mau pāhana.

ʻO nā laʻana o ka lawelawe ʻana:

• 1 auneke (28 gram) ʻiʻo wīwī; e like me ka pipi, puaʻa, a hipa paha
• 1 auneke (28 gram) nā manu moa; e like me ka pōpō a me ka moa paha
• 1 huamoa nui
• 1/4 cup (50 gram) tofu
• 1/4 kīʻaha (50 gram) nā pīni i kuke ʻia a i ʻole nā ​​lihi
• 1 punetēpō (15 gram) ka waiū pī
• 1/2 auneke (14 gram) o nā nati a i ʻole nā ​​ʻanoʻano; ʻAlemona 12

Hiki i ka ʻai protein ke kōkua i ka hoʻomaikaʻi i kou olakino:

• ʻO nā meaʻai iʻa i loko o ka omega-3 momona, e like me ka salemona, sardine, a i ʻole trout, hiki ke pale i ka maʻi puʻuwai.
• ʻO ka peanuts a me nā nati ʻē aʻe, e like me nā ʻalemona, nā walnuts, a me nā pistachios, ke ʻai ʻia ma ke ʻano he papaʻai olakino, hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i nā maʻi puʻuwai.
• ʻO nāʻiʻo lean a me nā hua manu kahi kumu hao maikaʻi.

Nā ala e hoʻohui i nā protein momona i kāu papaʻai:

• Koho i nā ʻoki wīwī o ka pipi, i hoʻopili ʻia me sirloin, tenderloin, puni, chuck, a me ka poʻohiwi a i ʻole ka lima i hoʻomoʻa ʻia a me nā steak
• Koho i ka puaʻa wiwi, e pili ana me ka tenderloin, ka malo, ka ham, a me ka bacon Kanada.
• Koho i nā hipa wīwī, me nā tenderloin, nā ʻoki, a me ka wāwae.
• Kūʻai i ka moa moa a i ʻole ka kuhukū, a i ʻole lawe i ka ʻili ma mua o ka kuke ʻana.
• Hoʻomaʻalā, hoʻomoʻa, poach, a i ʻole nā ​​mea ʻai broil, moa, a me nā iʻa kai ma kahi o ka palai ʻana.
• ʻOki i nā momona āpau i ʻike ʻia a ninini ʻia i kahi momona ke kuke.
• Hoʻololi i nā pi, nā lihi, nā pīni, a i ʻole ka soy ma kahi o ka ʻiʻo ma ka liʻiliʻi i hoʻokahi manawa i ka pule. E hoʻāʻo i ka chili, ka pī a i ʻole ka sup bean, tofu palai, ka laiki a me nā pī, a i ʻole nā ​​mea ʻai veggie.
• Hoʻopili i nā auneke 8 (225 gram) o nā iʻa i kuke ʻia i ka pule.

DAIRY: E koho i nā meaʻai DAIRY LOW-FAT A i ʻole FAT-FREE

Pono ka hapa nui o nā keiki a me nā mākua ma kahi o 3 mau kīʻaha (720 milliliter) o ka waiū i ka lā. Pono nā keiki i ka makahiki 2 a 8 paha ma kahi o 2 a 2 1/2 mau kīʻaha (480 a 600 mau mililiter). Eia kekahi laʻana o ke kīʻaha:

• 1 kīʻaha (240 milliliter) waiū
• 1 ipu mau o ka yogurt
• 1 1/2 auneke (45 gram) ka tī paʻakikī (e like me cheddar, mozzarella, Switzerland, Parmesan)
• 1/3 kīʻaha (40 gram) tī tī
• 2 kīʻaha (450 gram) hale tī
• 1 kīʻaha (250 gram) pudding i hana ʻia me ka waiū a i ʻole yogurt paʻahau
• 1 kīʻaha (240 milliliter) soymilk i hoʻopaʻa ʻia i ka calcium

Hiki i ka ʻai ʻana i ka meaʻai waiū waiū ke hoʻomaikaʻi i kou olakino:

• ʻO kaʻai ʻana i nā meaʻai waiū he mea nui ia no ka hoʻomaikaʻi ʻana i ke olakino iwi ma ka wā kamaliʻi a me ka ʻōpio, ke kūkulu ʻia ka nui iwi.
• ʻO nā meaʻai waiū ka meaola nui e like me ka calcium, potassium, vitamini D, a me ka protein.
• Hoʻopili ʻia ka lawe ʻana o nā huahana waiū i ka hoʻemi ʻia o ka maʻi o ka maʻi maʻi maʻi, type 2 diabetes, a me ke kaomi haʻahaʻa o ke koko i nā mākua.
• Hāʻawi nā huahana waiū momona momona a momona ʻole i ka momona momona a momona paha.

Nā ala e hoʻopili ai i nā meaʻai momona momona mai ka hui waiū i kāu papaʻai:

• Hoʻopili i ka waiū a i ʻole ka soymilk paʻa paʻa i ka calcium ma ke ʻano he mea inu i ka wā ʻai. Koho i ka waiū momona ʻole a momona hoʻi.
• E hoʻohui i ka waiū momona a momona paha ma kahi o ka wai i ka oatmeal a me nā cereal wela.
• Hoʻopili i ka yogurt maʻamau a i ʻole ka tī liʻiliʻi i nā mea leʻaleʻa.
• ʻO nā casseroles kiʻekiʻe, nā ʻopa, nā ʻai, a me nā mea kanu paha me ka tī momona momona a hoʻowali ʻia hoʻi.
• E hoʻohana i nā huahana lactose-ʻole a i ʻole nā ​​lactose haʻahaʻa inā pilikia ʻoe i ka hoʻoulu ʻana i nā huahana waiū. Hiki iā ʻoe ke loaʻa i ka kalipuna mai nā kumu waiū ʻole e like me nā wai paʻa, nā iʻa i kēnā, nā meaʻai soy, a me nā lau lau ʻōmaʻomaʻo.

Aila: ʻAi i nā mea liʻiliʻi o nā ʻaila HEHELI NUI

• ʻAʻole kahiʻaila kahi hui meaʻai. Eia nō naʻe, hāʻawi lākou i nā meaola nui a pono e lilo i ʻāpana o ka papaʻai olakino.
• ʻO nā momona momona e like me ka bata a me ka pōkole paʻa i ka mahana wela. ʻO ka waiūpaka, margarine, a me nā aila i paʻa i ka mahana wela (e like me ka aila niu) i loaʻa nā kiʻekiʻe o nā momona momona a i ʻole nā ​​trans trans. ʻO kaʻai ʻana i ka nui o kēia mau momona hiki ke hoʻonui i kou makaʻi i ka maʻi puʻuwai.
• Puni nā aila i ka mahana o ka lumi. Loaʻa i loko o lākou nā momona monounsaturated a polyunsaturated. ʻO kēia mau ʻano momona he maikaʻi no kou puʻuwai.
• Pono nā kamaliʻi a me nā mākua e loaʻa ma kahi o 5 a 7 mau teaspoon (25 a 35 mau milliliter) o ka aila i ka lā. Pono nā keiki i ka makahiki 8 a ʻoi paha ma kahi o 3 a 4 teaspoon (15 a 20 mau mililiter) i ka lā.
• Koho i nā aila e like me ka ʻoliva, canola, sunflower, safflower, soybean, a me nā aila kulina.
• ʻO kekahi mau meaʻai i kiʻekiʻe i nā aila olakino. Hoʻopili pū lākou i nā avocado, kekahi iʻa, ʻoliva, a me nā nati.

KA MANAWAI ANA I KA MEA ME KA HANA

Hāʻawi pū ʻo MyPlate i ka ʻike e pili ana i ka lilo ʻana o ke kaupaona.

• Hiki iā ʻoe ke hoʻohana i ka Plan Food Daily e aʻo i nā mea e ʻai a inu ai hoʻi. Hoʻokomo wale ʻoe i kou kiʻekiʻe, kaupaona, a me kou mau makahiki e kiʻi i kahi hoʻolālā ʻai pilikino.
• Inā he manaʻo pilikino kou e pili ana i ke olakino, e like me ka maʻi puʻuwai a i ʻole diabetes, e noʻonoʻo pono e kūkākūkā me nā kauka a i ʻole ka mea kāʻai kākau inoa mua.

Hiki iā ʻoe ke aʻo i ka hana ʻana i nā koho maikaʻi aʻe, e like me:

• ʻO ka ʻai ʻana i ka nui o nā calories e mālama ai iā ʻoe i ke kaupaona olakino.
• ʻAʻole ʻai nui a pale aku i nā ʻāpana nui.
• ʻO ka ʻai ʻana i nā meaʻai liʻiliʻi me nā calorie nele. ʻO kēia nā meaʻai i kiʻekiʻe i ke kō a momona paha me nā huaora a me nā minelala.
• ʻO ka ʻai ʻana i kahi kaulike o nā meaʻai olakino mai nā pūʻulu meaʻai āpau.
• Ke koho ʻana i nā koho ʻoi aku ka maikaʻi ke ʻai i nā hale ʻaina.
• ʻO ka kuke ʻana ma ka home ka pinepine, kahi e hiki ai iā ʻoe ke kaohi i nā mea e komo i nā meaʻai āu e ʻai ai.
• Hoʻomaʻamaʻa 150 mau minuke i ka pule.
• Ke hoʻemi nei i kāu manawa pale i mua o ke kīwī a i ʻole kamepiula.
• Ke kiʻi ʻana i nā ʻōlelo aʻoaʻo no ka hoʻonui ʻana i kāu pae hana.

ʻO MyPlate

• myPlate

ʻO US Department of Health and Human Services a me US Department of Agriculture. Nā Kuhi Meaʻai 2015-2020 no nā ʻAmelika. 8th paʻi. health.gov/site/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf. Hoʻohou ʻia Kekemapa 2015. Loaʻa iā ʻOkakopa 7, 2019.