Pezani mapuloteni okwanira ndi Iron mu Zakudya Zanu Zamasamba
Ngati ndiwe wothamanga wa zamasamba ndipo musamadye nyama, zingatenge pang'ono kukonza mapuloteni okwanira kuti azimanga masewera ndi masewera a masewera. Alimi ayenera kusamala kwambiri kuti asatayike zitsulo, zinc, ndi B12, zomwe zingapweteke masewera olimbitsa thupi ndi kuphunzitsa mphamvu .
Malangizo otsatirawa athandiza odyetsa zomera omwe akufuna kupeza mapulogalamu amphamvu.
Momwe mungapezere mapuloteni okwanira mu Zakudya Zanu
Maphunziro a mapuloteni a American College of Sports Medicine omwe amapanga makina othandizira kuti azitha kumanga masewera olimbitsa thupi olemera 1.2 mpaka 1.7 g · kg-1 thupi lolemera thupi la d-1 (0.5-0.8 g · lb-1 thupi lolemera · d). Palibe umboni wa sayansi kuti opitirira 2.0 magalamu a mapuloteni pa kilo lolemera thupi ali ndi phindu linanso mu mphamvu ya minofu kapena kukula kwake.
Mukhoza kupeza mapuloteni okwanira mwa kuphatikizapo zakudya zamakono zamtundu wa mafuta ochepa komanso zakudya zowonjezera mapuloteni, monga soy, mu zakudya zanu. Mapuloteni otsatirawa angagwire ntchito kwa odyetsa zakudya:
- Mkaka, 8 oz, 8 magalamu
- Tofu, 3 oz, 15 magalamu
- Yogurt, 8 oz, 8 magalamu
- Tchizi, 3 oz, 21 magalamu
- Peanut batala, 2 tbsp, 8 magalamu
Mmene Mungapezere Ngongole Yochuma Mu Zakudya Zanu
Heme chitsulo ndi mtundu wa chitsulo chosakanika chomwe chimapezeka mu mapuloteni a nyama. Ngati mudya nsomba kapena nkhuku, mutenga chitsulo ichi, koma ngati simudya nyama, muyenera kupeza zina zitsulo.
Thupi lathu silitenga chitsulo chopanda chitsulo - mtundu womwe umapezeka masamba - mosavuta monga chitsulo chochokera ku zakudya za nyama. Anthu osadya nyama, makamaka athamanga achikazi, ayenera kumvetsera zosowa zawo zachitsulo. Malo abwino omwe si a heme amaphatikizapo mbewu za wholegrain, masamba a masamba obiriwira, nkhuyu, mphodza ndi nyemba za impso, ndi zipatso zina zouma.
Mmene Mungapezere Vitamini C Wodalirika mu Zakudya Zanu
Vitamini C mu zipatso, ndiwo zamasamba, ndi zakudya zina zimathandiza odyetsa kudya zakudya zamtundu wina osati zitsulo, choncho ndibwino kudya zakudya zosiyanasiyana pa chakudya chilichonse. Ganizirani kudya zipatso za citrus ndi mbewu yambewu yachitsulo yokhala ndi zitsulo kapena zitsamba za zipatso za citrus ndi nyemba.
Mmene Mungakwaniritsire B12
Chifukwa vitamini B12 imapezeka pokhapokha kuchokera ku zinyama, ndi chimodzi mwa zowonjezera zakudya zomwe sizikudya zakudya za ochita zamasamba. Kuti mupeze B12 yokwanira (muyenera kokha pang'ono, 2.4 micrograms patsiku) yesetsani kudya zakudya zopangidwa ndi B12 monga zowonongeka, ndi zakumwa. Mukhozanso kupeza B12 yokwanira ngati mutadya mazira, tchizi, mkaka kapena yogurt.
Pewani Zakudya Zomwe Zimagwirizanitsa ndi Kupuma kwa Iron
Zakudya zina zili ndi zinthu zomwe zimaletsa kutsekemera kwa chitsulo m'matumbo. Kafi, mbewu zonse, chimanga, nyemba, ndi sipinachi zimasokoneza kuyamwa kwachitsulo ndipo ziyenera kuphatikizapo vitamini C kuti ziwonjezeko kuyamwa kwa chitsulo.
Lankhulani kwa Dokotala Wanu Za Zowonjezera
Ngakhale zakudya zowonjezera zakudya siziyenera kugwiritsidwa ntchito pokonza zakudya zoperewera, pali nthawi zomwe zingathandize kupewa zofooka. Momwemo, muyenera kukambirana za kugwiritsiridwa ntchito kwa zothandizira ndi gulu lanu la thanzi.
Ochita maseŵera onse amalimbikitsidwa kuti adye chakudya chamadzulo chomwe chimakhala ndi zakudya zosiyanasiyana, koma othamanga zamasamba angakhale otsimikiza kuti sayenera kudya nyama kuti adye chakudya chokwanira kuti amange mphamvu. Ngati muli ndi nkhawa za umoyo wanu, akulimbikitseni kuti muyankhule ndi dokotala wanu kapena wamagulu ophunzitsira masewera olimbitsa thupi kuti muwonenso ndondomeko yanu yodyera ndikupanga ndondomeko.
Zotsatira
Zakudya Zakudya Zakudya Ndi Zopindulitsa - American College of Sports Medicine Position Stand [http://journals.lww.com/acsm-msse/Fulltext/2009/03000/Nutrition_and_Athletic_Performance.27.aspx], Medicine & Science mu Masewera & Zochita: March 2009 - Buku la 41 - Nkhani 3 - pp 709-731
D. Enette Larson-Meyer, PhD, RD, FACSM. Masewera a Zamasamba Zakudya Zakudya: Zosankha Zakudya ndi Zakudya Zakudya za Mtengo ndi Ntchito, Human Kinetics