Cuntooyinka - kuwo cusub oo qabow ama qasacadaysan

Khudaartu waa qayb muhiim ah oo ka mid ah cuntada isku dheelitiran. Dad badan ayaa la yaaban haddii khudradda barafaysan iyo tan qasacadaysan ay adiga caafimaad ahaan kuugu fiican yihiin sida khudradda cusub.

Guud ahaan, khudaarta ka soo baxda beeraha ama hadda la soo qaaday ayaa ka caafimaad badan kuwa barafoobay ama kuwa qasacadaysan. Laakiin khudradda barafaysan iyo tan qasacadaysan weli waxay noqon kartaa xulasho wanaagsan. Waxay u baahan yihiin in qasacadaysan ama la qaboojiyo isla marka la goosto ka dib, markay weli leeyihiin dhammaan nafaqooyinkooda caafimaadka qaba.

Sidoo kale, maskaxda ku hay inta cusbo ee lagu daro khudradda qasacadaysan. Isku day inaad iibsato kuwa aan cusbada lagu darin oo ha karin wax khudrad ah, ha ahaato mid cusub, mid barafaysan, ama qasacadaysan. Halkii aad ku karkarin lahayd biyo muddo dheer, waa in si khafiif ah loo uumi.

Cunnooyinka la qaboojiyey iyo kuwa cusub ama qasacadaysan; Cunnooyinka cusub iyo kuwa la qaboojiyey ama qasacadaysan; Khudaarta la qaboojiyey iyo kuwa cusub

• Cunnooyinka barafoobay iyo kuwa cusub

Thompson M, Noel MB. Nafaqada iyo dawada qoyska. Gudaha: Rakel RE, Rakel DP, eds. Buugga Caafimaadka Qoyska. 9aad. Philadelphia, PA: Elsevier; 2016: cutubka 37.

Waaxda Caafimaadka iyo Adeegyada Aadanaha ee Mareykanka iyo websaydhada Waaxda Beeraha ee Mareykanka. 2015-2020 Tilmaamaha Cunnada ee Mareykanka. Qormadii 8aad. Diseembar 2015. health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf. La helay Sebtember 6, 2019.