Hoto: Jagorar Sashi Kan Lafiyar Narkewa Bayani

Sigar da ake da ita ta wannan hoton

Fayilolin hotunan da ake da su don saukewa a ƙasa ba su da matsewa kuma suna da ƙuduri mafi girma - kuma sakamakon haka, inganci mafi girma - fiye da hotunan da aka saka a cikin labarai da shafuka akan wannan gidan yanar gizon, waɗanda aka fi inganta su don girman fayil don rage yawan amfani da bandwidth.

Girman yau da kullun (1,536 x 1,024)

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Babban girma (3,072 x 2,048)

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Girma mai girma sosai (4,608 x 3,072)

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Girman da ya fi girma (6,144 x 4,096)

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Girman barkwanci mai girma (1,048,576 x 699,051)

• Har yanzu ana lodawa... ;-)

Bayanin Hoto

Hoton wani bayani ne mai ilimi, mai cike da gani wanda aka mayar da hankali kan lafiyar narkewar abinci da kuma girman abincin da ya dace. An tsara shi a yanayin shimfidar wuri kuma an shimfida shi a kan teburin katako mai ɗumi wanda ke ba wa dukkan abubuwan da ke cikin tsari jin daɗi da na halitta. A saman hoton, a cikin manyan haruffa masu kauri, babban taken yana karanta "Jagorar Rarraba Lafiyar Narkewar Abinci" a cikin haɗin launuka kore da lemu, nan da nan yana nuna mai da hankali kan abinci mai gina jiki da lafiya. A ƙarƙashin wannan taken, ƙaramin ƙaramin rubutu a cikin launin ruwan kasa yana cewa "Balance Your Plate for Better Digestion," yana taƙaita manufar misalin kuma yana saita sautin jagorar da ke biye.

Babban fasalin infographic ɗin shine babban farantin zagaye da aka sanya a tsakiyar hoton. An raba wannan farantin zuwa sassa uku daban-daban, kowannensu an yiwa alama don nuna girman rabon da aka ba da shawarar ga ƙungiyoyin abinci daban-daban. Rabin gefen hagu na farantin an yiwa alama "1/2 Kayan Lambu & 'Ya'yan Itace" kuma an cika shi da launuka iri-iri na abincin da aka yi da tsire-tsire. Kuna iya ganin ganyen salati masu ganye, furannin broccoli kore masu haske, tumatir ceri, sandunan karas, da kuma ɗimbin 'ya'yan itace iri-iri. Iri-iri na launuka - kore mai zurfi, ja mai haske, da shunayya mai arziki - yana jaddada mahimmancin bambancin 'ya'yan itatuwa da kayan lambu kuma yana ƙarfafa ra'ayin cewa rabin farantin ya kamata a keɓe shi ga waɗannan abinci masu wadataccen fiber, masu wadataccen abinci mai gina jiki.

Gefen dama na faranti, sauran rabin an raba shi zuwa kashi biyu daidai. Sashen sama na dama an yi masa lakabi da "1/4 Lean Proteins" kuma yana ɗauke da ɗan ƙaramin abinci mai wadataccen furotin. Akwai yanki na kaza da aka gasa, wake, da ƙwai da aka dafa, duk an shirya su da kyau don nuna cewa furotin ya kamata ya kasance amma ba ya wuce adadi mai yawa ba. Sashen ƙasa na dama an yi masa lakabi da "1/4 Healthy Carbs" kuma yana ɗauke da wani ɓangare na shinkafa mai launin ruwan kasa tare da yanka dankalin turawa. Waɗannan abincin suna wakiltar hadaddun carbohydrates waɗanda ke samar da kuzari mai ɗorewa kuma suna tallafawa lafiyar narkewar abinci idan aka ci su daidai gwargwado.

Ƙarƙashin farantin, lakabin rubutu guda uku suna ƙarfafa rarrabuwar gani: "Cika 1/2 Faranti" a ƙarƙashin sashin kayan lambu da 'ya'yan itatuwa, "1/4 Faranti" a ƙarƙashin sashin sunadaran da ba su da kitse, da kuma wani "1/4 Faranti" a ƙarƙashin sashin carbohydrates masu lafiya. Waɗannan lakabin suna aiki azaman alamu masu sauƙi, waɗanda ba za a manta da su ba waɗanda ke taimaka wa masu kallo su fahimci yadda ake tsara abincinsu cikin sauri.

Ƙasan babban faranti, an nuna ƙarin nau'ikan abinci guda biyu don kammala hoton cin abinci mai kyau. A gefen hagu, ƙaramin rukuni mai suna "Healthy Fats" yana nuna ƙaramin abinci mai mai, yanka avocado, da ƴan goro. Kusa da waɗannan abincin, rubutun "1-2 Cokali" yana nuna cewa ya kamata a sha kitse a ƙananan adadin da aka auna, yana jaddada mahimmancin su yayin da ake gargaɗi game da shan fiye da kima. A gefen dama, wani rukuni mai suna "High-Fiber Snacks" yana nuna ƙaramin kwano cike da goro da berries, tare da rubutun "Small Snack." Wannan yana nuna cewa abun ciye-ciye masu ɗauke da fiber na iya tallafawa narkewar abinci tsakanin abinci lokacin da aka ajiye su a ƙananan rabo.

Gefen dama na tsakiyar faranti, infographic ɗin yana ba da jerin hotuna masu girman rabo waɗanda ke amfani da hannun ɗan adam a matsayin kayan aiki na tunani. A saman wannan sashe, wani taken yana karanta "Protein = Palm Size" kuma yana nuna hannu a buɗe kusa da guntun kaza da aka gasa wanda ya yi daidai da girman tafin hannu. Wannan hoton yana koyar da cewa ya kamata ya zama girman tafin hannu ɗaya. A tsakiyar ginshiƙin hannun dama, wani hoton yana nuna "Carbs = Ballantana" kuma yana nuna dunkulewar hannu kusa da shinkafar launin ruwan kasa. Wannan kwatancen yana nuna cewa wani ɓangare na carbohydrates ya kamata ya yi daidai da girman dunkulewar hannu. A ƙasan ginshiƙin, hoton ƙarshe ana yiwa lakabi da "Fats = Ballantanana" kuma yana nuna babban yatsa kusa da ƙaramin ɓangare na goro, yana nuna cewa ya kamata a iyakance kitse zuwa adadin da ya yi daidai da girman babban yatsa. Tare, waɗannan jagororin hannu guda uku suna ba da hanya mai sauƙi, mai sauƙin tunawa don kimanta girman rabo ba tare da buƙatar kayan aikin aunawa ba.

Ƙasan hoton, an gabatar da shawarwari guda uku masu amfani don tallafawa lafiyar narkewar abinci ba tare da sarrafa abinci mai sauƙi ba. A gefen hagu, wani sashe mai suna "Stay Hydrated" yana ɗauke da misalin gilashin ruwa mai tsabta, tare da rubutun "Kofuna 8+ a rana" da aka rubuta a ƙarƙashinsa. Wannan yana jaddada mahimmancin shan isasshen ruwa a duk tsawon yini don taimakawa narkewar abinci da aikin jiki gaba ɗaya. A tsakiya, wani sashe mai suna "Eat Slowly" yana nuna ƙaramin gunkin agogo da kalmar "Thuw Whoily." Wannan shawarar tana ƙarfafa cin abinci mai hankali, tana tunatar da masu kallo cewa ɗaukar lokaci don tauna abinci yadda ya kamata na iya inganta narkewar abinci da kuma taimaka wa jiki ya gane alamun cikawa. A gefen dama, wani sashe mai suna "Avoid OverEating" ya haɗa da zane mai salo na ciki da kuma rubutun "Listen to Your Body." Wannan shawara tana nuna mahimmancin kula da alamun yunwa da cikawa, yana nuna cewa daina cin abinci lokacin da ya gamsu da kyau na iya hana rashin jin daɗin narkewar abinci.

Gefen tsakiyar hoton, akwai ƙarin kayan ado da abubuwan da ke kewaye da shi waɗanda ke ƙarfafa jigon cin abinci mai kyau da sabo. A gefen hagu na farantin, akwai kan broccoli, tumatir ceri da yawa, yankakken lemu, kwano na blueberries, da cokali mai yatsu da ke kan naɗewar adiko. Waɗannan abubuwan suna ƙara sha'awar gani kuma suna ƙara jaddada mayar da hankali kan 'ya'yan itatuwa da kayan lambu. A gefen dama na hoton, an sanya gilashin ruwa da ƙaramin goro kusa da hoton girman rabo, wanda hakan ke haɗa ruwa da abinci mai kyau da kuma cin abinci mai kyau da saƙon gabaɗaya.

Hasken da ke cikin hoton daidaitacce ne kuma daidaitacce, yana tabbatar da cewa dukkan abubuwan da ke ciki—tun daga lakabin rubutu zuwa ga abincin da aka zaɓa—suna bayyane kuma suna da sauƙin karantawa. Paletin launukan ya haɗa launuka na halitta daga bango na katako da kayan abinci tare da launuka masu haske da bambanci a cikin rubutu da gumaka, yana ƙirƙirar ƙira mai jituwa amma mai jan hankali. Tsarin gabaɗaya yana da tsabta kuma an tsara shi, yana jagorantar idanun mai kallo daga taken da ke sama, ta hanyar farantin tsakiya da jagororin rabo, zuwa ƙarshen aiki a ƙasa.

A taƙaice, wannan bayanin yana ba da cikakken jagorar gani ga lafiyar narkewar abinci ta hanyar daidaitaccen girman abinci. Ya haɗa da samfurin farantin da aka raba, nassoshi na abinci da hannu, da shawarwari masu sauƙi na rayuwa don taimaka wa masu kallo su fahimci yadda ake tsara abinci da ke tallafawa narkewar abinci. Lakabi masu haske, hotunan abinci masu kyau, da hotuna masu sauƙin fahimta suna sa bayanin ya zama mai sauƙin fahimta kuma abin tunawa, suna ƙarfafa halayen cin abinci masu lafiya da kuma tsara abinci mai kyau.

Hoton yana da alaƙa da: Zuma Melon: 'Ya'yan Itace Mai Wartsakewa Da Sinadaran Abinci Masu Gina Jiki