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Cuntada

Cuntada.  10% ayaa cunna raashinka buunshada leh hadba heerka nagula taliyay inaanu qaadanno. 20% ayaa qaata dufanka sida hadba heerka nagula taliyay inaanu qaadanno. 4% ayaa qaata dufunka aan dhushuqda ahayn mättad fett sida hadba heerka nagula taliyay inaanu qaadanno.

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Cuntada

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  1. Cuntada

  2.  10% ayaa cunna raashinka buunshada leh hadba heerka nagula taliyay inaanu qaadanno. 20% ayaa qaata dufanka sida hadba heerka nagula taliyay inaanu qaadanno. 4% ayaa qaata dufunka aan dhushuqda ahayn mättad fett sida hadba heerka nagula taliyay inaanu qaadanno. 50% ayaa qaata sonkorta sida hadba heerka nagula taliyay inaanu qaadanno Miyeynaan dalka Iswiidan ku heysan dhaqanka cunto-wanaagga?

  3. A. Hilibka ridqan oo inta la geedeeyo xuub dhuub ah lagu duubo B. Waslad hilib ah C. Ukun Su’aasha 1:aad Maadada brootiinka raashinkee bey ku badan tahay (100 gram)?

  4. Waa qaybaha jirka  Kobcinta Dib u hagaajinta Difaaca jirka  Hab-dhiska maadooyinka hormuunada MAADADA BROOTINKA • Waxaa laga heli karaa • Hilibka • Kalluunka • Ukunta • Noocyaha dhigirta

  5. 1. 1 sixni oo baasta ah X. 1 sixni oo baradho ah 2. 100 g (qiyaastii 3 jeex) oo rooti cad ah Su’aasha 2:aad Waxyaalaha hoos ku qoran keebey ku yartahay maadada karbohydratka?

  6. Sharaxaad sahlan oo cilmi ku salaysan  HADDII jirkaaga u adeegsado tamar ka badan inta uu qofku cunno, waxaa ay sababta miisaanka qofka u hoos uu dhaca. Haddiise qofka u badsado tamar ka badan inta u jirka u baahan yahay waxaa sare u kacaayo miisankiisa. Hoos u dhigida lalorie, qaadashada maadada brootiinka waxay hoos u dhigta karbohydratka. U malayn

  7. Su’aasha 3:aad Waxyaalaha hoos ku qoran oo karbohydratka aysan ku jirin waa kuwee? • Miraha • Malab • 3. Baradho

  8. Raashinka laga helo; Khudraddaha Miraha Galeeyda Sonkorta, malabka Karbonhydratka Waxaa ay ka kooban yihiin sonkor iyo iniinyada badarka oo waxyaalaha jirka oo tamartiisa ka helo

  9. “Raashinka xasilan” iyo kuwa “dhaqsida badan” tusaale – rooti Rootiga cadd Rootiga buunshaha leh Rootiga khamiirka oo dhanaanka badan Rootiga badarka leh

  10. “Raashinka xasilan” iyo kuwa “dhaqsida badan” tusaale – baraadhada, bariiska, baastada..... Galeyda ridqan ama shiidanpotatismos Dhakhso Soor Bariiska isku dhedhega Baradhada Bariiska furfurka ah / bulgur Digirta, lentilka, baastada, digirta cagaaran Xasilan Misigada

  11. 1. Tamaandho X. Barkimo waraabe 2. Kawlifliori Su’aasha 4:aad Waxaalaha hoos ku qoraan keeba buunshada ku badan tahay?

  12. Caloosha ayuu jilciya  Gaajada ama baahida ayuu yareeya  Ilkaha ayuu uu wanaagsan yahay  Hab faa’iido leh ayuu saamayn ugu yeesha dufunta dhiigga Iniinyada badarka

  13. Iniinyada 1 maalin Quraac 1 qayb. Qalbac (5%) =1,7g  1 jeex rooti ah (jilicsan) =2g  1 canbaruud ah =4g Qadada Tamaandho, insalaato =1g  1 kiwi =1g Casho Brookoli (1 qayb 75g) =2,2g  1 Muus =2g  1 jeex rootiga adag =2,8g  Isku-darkii 16,7 iniinyo Quraacda 1 qayb. Qalbac (15%) =4,5g 1 jeex rooti ah =2g 1 canbaruud ah =4g Qadada Brookoli (qayb 75g) =2,2g 1 Kiwi =1g Cashada Karooto (60g) =1,5g 1 muus =2g 1 jeex rootiga adag (knäckebröd) =2,8g Isku-darkii 20g iniinyo

  14. 30g digirta waxaa laga hela 2,5 iniinyo Badso cunnida noocyaha kala duwan ee digirta

  15. Su’aasha 5:aad Maxaan ugu baahan bahay dufanka? • Dhisidahormuunada • Qaadashadafiitaamin C • 3. Dhisida cidiyaha

  16. Dufanka • Tamar • Diirrimmadaka jirka • Dhisida hormuunada • Qaadashada fiitaaminada ku milma dufanka • Dhadhanside E A

  17. Su’aasha 6:aadg Maxaa uu roon xididaha dhiigga? 1. Kalluunka dufunka badan x. Saliida olive 2. Lows

  18. Tayada dufanka Dufunka aan dhushuqda ahayn mättad fett waa dufun xun, wuuna adag yahay. Dufunka dhushuqda ah omättad fett waa dufun wanaagsan, jilicsan ama dareera Dufunka dhushuqda culus leh enkelomättad fett Dufunka dhushuqda fudud ah fleromättad fett

  19. Su’aasha 7:aad Immisa jeer ayaad cuni kartaa kalluun? • 1 jeertoddobaadkii • x. 2 jeertoddobaadkii • 2. 3 jeertoddobaadkii

  20. Dufunka wax lagu shiilo kee caafimaadka u roon? Su’aasha 8:aad • Saliidaolive • x. Subaggadhirta laga • sameeyooojilicsan • 2. Saliidarapsolja

  21. Su’aasha 9:aad Dufankee ku cayilsiiyo? • Subagga • Saliida Olive • Subagga dhirta laga sameeyo • oo jilicsan

  22. Su’aasha 10:aad Sidee loo qiyaasa tamarta raashinka laga helo? • Kiloowaat • x. Kilojowl • 2. Kilogram

  23. Su’aasha 11:aad Waa maxey baahida tamarta (maalmeed) qofka dumarka ah ee iska fadhida? • 1800 – 2000kcal • X. 1500 – 1700kcal • 3. 2100 -2300kcal

  24. Ålder Kön Aktivitet Intensitet Kroppssammansättning

  25. Dhelitirka tamarta la soo hoysaday iyo tan la shitay

  26. Body Mass Index [Tusmaynta culayska jirka] BMI = Miisaankaga (kg) Dhiriirka (m2) BMI-caadiga waa 20-25

  27. Su’aasha 12:aad Waxyaalaha hoos ku qoran midkee ayuu qofku ku naaxa? 1. Nacnaca nooca loo yaqaanno Skumgodis 2. Shukulaato 3. Nacnaca nooca loo yaqaanno Gelehallon

  28. Su’aasha 13:aad Waxyaalaha hoos ku qoran midkee ayuu kalorieha ku badan yahay? • Khamriga • 2. Dufanka • 3. Maadada brootiinka

  29. Maadooyinka tamarta laga helo 1 gram protein 4kcal 1 gram kolhydrat 4kcal 1 gram fett 9kcal 1 gram Alkohol 7kcal

  30. Su’aasha 14:aad Maxaa ugu muhiimsan miisan dhimida? 1- Dufanka 2- Karbohydratka 3- Kalorieha

  31. Su’aasha 15:aad Immisa jeer ayu qofku maalin kasta wax cuni karaa • 3 • X. 5 • 2. 7

  32. 8:00- quraac luqmad qafiif ah 12:00 qado luqmad qafiif ah 17:00 casho xitaa luqmad qafiif ah

  33. Cuntada muhiimka ah Hilibka/kalluunka/ukunta waxaad uu baahan tahay 2 jeer maalintii Khudradda inta aad uu baahantey maalintii waa qiyaastii 250 g Baradhada ku beddel bariiska, bastada iyo rootiga

  34. Quraac Quraacdu waa 20-25% cuntada aad maalintii uu baahan tahay • Wax yar oo boqolkiiba boqol ah heer sare • “rabitaanka cuntaynta” - toos marka hore

  35. Qado Qaddadu waa 25-35% cuntada aad maalintii uu baahan tahay Maxaa la cunna? Insalaato Bandhigga cuntada - qiyaasta qaybta

  36. Cashada Cashadu waa 25-35% cuntada aad maalintii uu baahan tahay Waxaa ugu muhimsan isu dheelitirnaanta Cuntada diirran ayaa dheregta u habboon

  37. Luqmad qafiif ah • Waxay qiyaastii noqon kartaa 15% cuntada aad maalintii uu baahan tahay • Nafaqada ay ka kooban tahay • Kala duwnaanshahu – waa muhiim • Nacnaca/dhadhanaanka/doolshe

  38. Badi cunnida miraha iyo khudradda ee dadweynaha Badi raashinka ku calaamadaysan duleelka furaha ee loogu talagalay carruurta da’dooda ka wayn 3 sano Hoos uy dhig cunnida raashinka sida nacnaca, dhadhanaanka, cabitaanka macmacaan, doolshe iyo khamriga sida biirada, fiinada iyo khamriga culus.

  39. 5:ta talosiin ee Livsmedelsverket ku saabsan raashin-cunnida Badso cunnida miraha iyo khudradda 500 gram maalintii. Taasoo u dhigmato 3 xabadood oo miro ah iyo laba gacan buuxa oo khudrad ah Dooro raashinka ku calaamadaysan duleelka furaha Badso cunnitaanka kalluunka, 3 jeer toddobaadkii Markii aad cunto karsanayso ku isticmaal saliid ama subagga dhirta laga sameeyo oo jilicsan. Raashin kasta ku cun xabad rooti ah, siiba kuwa buunshada leh.

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