Kupereka zosankha zowonjezera zamasamba kwa banja lanu zingawoneke ngati zosatheka, koma ndi zothandiza zingapo mungathe kukwapula chakudya cha stellar veggie-centric pamene banja limakukondani.
Kujambula chophimba chodyera zamasamba kumafuna kudziwa zambiri za zakudya zomwe zimafunikira. Tisanalowemo maphikidwe ochepa omwe mungapereke kwa wina aliyense, tiyeni tiwone zomwe ayenera kupereka.
Kupeza Zakudya Zakudya Zakudya Zakudya Zakudya Zamasamba
Mwana aliyense akhoza kupindula ndi zakudya zomwe zimadya zakudya. Ngakhale palibe kutanthauzira kwa kukula kwake-kufotokoza konse kwa "zamasamba," inu ndithudi mukufuna kufotokozera anawo kuposa zowomba za French.
Kudya zakudya zamitundu yosiyanasiyana kumathandiza kuti mukhale ndi mavitamini komanso mavitamini ndi mchere monga vitamini A, C, folate, potassium, ndi magnesium. Zakudya zazomera zimakhalanso ndi chowombera cha anti-antioxidants, koma pali zowonjezera zakudya zomwe zingagwere pamsewu.
Kwa ana pa zakudya zamasamba, zina mwazofunikira kwambiri kuti zitsimikizire ndizitsulo zowonjezera magazi ndi calcium ndi mavitamini D. Kwa chitsulo:
- funani chitsulo nyemba, mphodza, zoumba, tofu, ndi mbewu zonse.
- Kuphika mu zophikira zitsulo zothandizira kungathandizenso kuwonjezeka.
- Idyani zakudya zachitsulo pamodzi ndi vitamini C kuchokera ku zipatso ndi zipatso zapatso kuti pakhale kuyamwa kwachitsulo.
- Onetsetsani pasita, tirigu, ndi zinthu zina zomwe zimakhala ndi chitsulo.
Kwa calcium ndi vitamini D okwanira:
- Pezani calcium ndi vitamini D kuchokera ku mkaka monga mkaka wotsika kwambiri, yogurt, ndi tchizi.
- Sankhani ma mkaka wopanda mkaka monga mkaka wa soya kapena amondi ngati wina m'banja mwanu akuyenera kupewa mkaka.
- Pezani magwero a calcium omwe safuna ng'ombe , monga masamba obiriwira.
Protein Predicament
Funso limodzi limene makolo ambiri amafunsa ndi "Kodi nditsimikizira bwanji kuti mwana wanga wamwamuna akupeza mapuloteni okwanira?" Ana a zaka zapakati pa 4 mpaka 8 akufunikira pafupifupi 20 gm ya mapuloteni tsiku lililonse. Zokwanira zapuloteni zokhala ndi zomera zambiri ndipo zakudya monga masamba ndi mtedza zimapereka mlingo wa ma carboni wochuluka wambiri komanso mapuloteni. Ngati mazira ndi mkaka ndi mkaka akuphatikizapo zakudya za mwana, akhoza kuthandizidwa ndi zakudya zamapuloteni, komanso amapereka calcium ndi vitamini D..
Mukhoza kufika (ndipo nthawi zambiri mumadutsa) cholinga cha magalamu 20 patsiku mwa kudya zakudya zamapuloteni tsiku lonse. Dzira la chakudya cham'mawa (7 magalamu), smoothie ndi 1-chikho cha mkaka wa soy (8 magalamu) monga chotupitsa, ndipo kuperekera ½-chikho cha mpunga ndi nyemba (8 gm) chakudya chamadzulo kukubweretsani ku magalamu 23, mwachitsanzo.
5 Maphikidwe a Kupambana
Kuphika zakudya zamasamba kumaphatikizapo-kuwapangitsa ana kukondwa pophika ndipo adzasangalala ndi kudya. Bzalani munda kapena muwononge msika wa alimi akumeneko kuti muwapatse iwo kumverera kwa kumene zakudyazo zimachokera. Tulutsani mitundu yambiri yamitundu yosiyanasiyana kuti asamathandizire koma ayesetsedwe kuyesa ndi kuyesa zosiyanasiyana zomwe zomera zimayenera kupereka.
1) Msuzi-Chakudya Cham'mawa
Mazira ndi imodzi mwa mapuloteni apamwamba kwambiri omwe mungapeze. Mitundu ya golidiyi imadzazidwa ndi antioxidants monga lutein kuti maso ndi omega-3 mafuta a ubongo wathanzi. Pangani chakudya chamadzulo chophweka cha chakudya chamadzulo kapena chakudya chamadzulo cha sabata (ana nthawi zonse amasangalala ndi "brinner").
Kutumikira 1
- Mazira aakulu 2
- ¼ chikho chodulidwa masamba (belu tsabola, broccoli, sipinachi, bowa)
- Supuni 2 zowonjezera tchizi
- Mchere wamchere ndi tsabola wakuda
Kutentha kansalu kakang'ono kosasunthika pamsana ndi kutentha kwapakati ndi kupopera kupopera kosaphika. Mu katsamba kakang'ono, mazira a whisk ndi nyengo ndi mchere ndi tsabola.
Onjezani mazira ndi ndiwo zamasamba kuti zikhale poto ndi kukankhira kwa mphindi imodzi. Yonjezerani tchizi ndikupitiriza kupukuta modzichepetsa mpaka mazira asungunuka komanso tchizi zasungunuka.
2) Saladi ya Quinoa
Mtengo wapamwambawu ndi magulasi amodzi omwe amafunikira zakudya zamakono, chifukwa amadzaza ndi fiber, iron, folate, ndi magnesium. Quinoa ikhoza kukonzedwa ngati njere koma ndi kupanikizana kodzaza ndi mapuloteni. Kondwerani masana kapena chakudya chamadzulo chosakanizidwa ndi masamba atsopano, mafuta odzola, ndi mtedza wodula. Malo ogulitsa chakudya amapanga chakudya chamadzulo chamadzulo.
3) Kumangidwa kwa Broccoli ndi Tofu Kulimbikitsa-Mwachangu
Mulu wa zakudya zosakaniza monga mofulumira-mwachangu ukhoza kukhala wopanikizika kwa mwana wang'ono ndipo akhoza ngakhale kuwaletsa kuti asayese. Yesani kulekanitsa zigawozo pa mbale, monga momwe zilili. Tofu yokazinga amapereka mapuloteni ndipo amatumikira ndi bulauni wa mpunga kapena mpunga zophika chakudya chokwanira.
Amatumikira 2
- ½ chipika chowonjezera cha tofu (ma ola 7)
- Supuni 2 supuni ya canola, yogawanika
- Supuni 2 otsika kwambiri sodium soya msuzi, ogawanika
- Supuni ya 1 yatsopano ya ginger wonyezimira
- 3 makapu broccoli florets
Chotsani uvuni ku 425F. Thirani tofu mu zidutswa zokuluma ndi kukhetsa pampukuti; onetsetsani pansi pang'ono kuti muchotse madzi owonjezera. Lembani tofu pa pepala, piritsani ndi supuni imodzi iliyonse ya mafuta a canola ndi msuzi wa soya, ndikuponyera bwino kuti muvale.
Kuphika kwa mphindi 20 mpaka 25 (kutembenuzira kamodzi), mpaka utoto wofiirira. Kutentha mafuta otsala pa skillet kapena wok, kuwonjezera ginger, ndi kulola kuphika kwa masekondi pafupifupi 25. Onjezerani broccoli ndi otsala soy msuzi. Muziwongolera mpaka broccoli yophikidwa (pafupi maminiti 7).
4) Mbatata Zophika Zophika
Ana amakonda kuti azidya nawo pamodzi ndi bokosi la mbatata yophika. Ndi njira yokondweretsa kupeza manja ochepa mukasakaniza patebulo. Chimodzi mwa zinthu zabwino kwambiri za spuds izi ndi chakuti akhoza kuphika patsogolo. Yesani njira iyi ya zikopa za mbatata zazing'ono kapena mungotulutsa zophimba nyemba, tchizi, tchizi, steaced vegetables, salsa, ndi yog yogurt ndipo mulole malingaliro awo ang'onoang'ono asankhe momwe chakudya chidzawonekere.
5) Hummus Platter
Gwiritsani ntchito masamba obiriwira, maolivi, pita wambiri, kapena mikate ya mpunga ndi cubes ena a mafuta ochepa kwambiri ndipo mwasonkhanitsa chakudya chopatsa thanzi popanda kuipitsa poto kapena poto. Hummus amapereka mapuloteni ndi mafuta abwino, choncho amalimbikitseni slathering wakuda ndi zozizwitsa ziwiri. Mankhwala amatha kupangidwa kuchokera ku mitundu yosiyana ya nyemba ndipo mukhoza kuyesa mwa kuwonjezera masamba ena monga mbatata, edamame, kapena beets monga momwe zilili ndi njira yowonjezera ya beet hummus .