Malingana ndi akatswiri ogulitsa chakudya, 2018 ndi chaka chodyera mitundu yonse ya zakudya zochokera ku zomera. Chomera chakudya chamapuloteni ndi zina mwazofunidwa kwambiri komanso zimawoneka ngati gulu losamvetsetseka. Ziri zosavuta kusiyana ndi momwe mungaganizire kuti mutenge chakudya cha mapuloteni otchuka kwambiri ku chakudya cha tsiku ndi tsiku cha banja lanu. Nazi zakudya zochepa zowonjezera mapuloteni, zomwe zimakula kuchokera ku zomera.
Mapuloteni 101
Fufuzani ma amino acid m'buku lililonse la biology ndipo mudzapeza kuti ndi mapuloteni. Ngakhale kutanthauzira kwawo kwodzichepetsa, amino acid ndizofunika kwambiri pa thanzi. Amino zidulo ndi ubwino wawo wa thanzi akhala mawu osokoneza bongo koma sayansi yawo ikudodometsa kwa ambiri.
Tikamadya zakudya zowonjezera mapuloteni, zimadulidwa mu zigawo zawo za amino acid. Zakudya zosiyanasiyana zimakhala ndi amino acid osiyanasiyana. Pali mavitamini makumi awiri aminoyi ndipo kamodzi akamalowa m'thupi, amasungunuka ndikukonzekeretsanso kugwira ntchito zingapo kuphatikizapo kupanga minofu, kuteteza thupi, kuteteza thupi, komanso kupanga mavitamini.
Mukasankha zakudya zomwe zimakhala ndi mapuloteni, cholinga chake ndicho kudya zonse zomangira. Zakudya za nyama monga nyama, mazira, ndi mkaka zili ndi amino acid 20, pamene mapuloteni ochokera ku zomera angasowe imodzi kapena amino acid.
Sankhani zakudya zokhala ndi zomera zomwe zimakwaniritsa 20 amino acid quota, pamene zina, zikadyanso, zingathe kukwaniritsa zosowa izi. Mwachitsanzo, mpunga ndi nyemba pamodzi zimaphatikizapo mavitamini 20 amino.
Zosankha zapuloteni zimakhala zosangalatsa chifukwa ambiri amakhala ochepa mu mafuta okhuta poyerekeza ndi zakudya zodyedwa.
Zakudya zazomera zimakhalanso ndi zida zogwiritsira ntchito zakudya zopatsa thanzi komanso zimakhala ndi zochepa za carbon. Zomera zimakhalanso ndi phytochemicals zosiyanasiyana ndi antioxidants zomwe zimateteza maselo ndi kumenyana ndi kutupa thupi lonse.
Mapuloteni a Superstar Plant
Pali njira zambiri zomwe mungakondwere ndi mapuloteni odzala mbewu ngati mukugwiritsira ntchito zakudya zisanu ndi ziwiri zowonjezera. Chifukwa cha kuwonjezeka kwa zakudya za zomera, zakudya izi ndi zotsika mtengo ndipo zimapezeka mosavuta ku sitolo yanu.
Soy
Mkokomo wa mphekesera wapereka zakudya za soya monga daamamu, Tofu ndi mkaka wa soya mbiri yoipa. Ikani miseche pambali ndikugwiritsira ntchito zakudya izi, monga momwe zowonjezera zothandiza zaumoyo zowona za soya zili zazikulu. Zakudya za soya ndi za soya zimakhala zochepa kwambiri ndipo zimabwera zokhala ndi zida zowonjezera za amino acid, zomwezo zimapezeka mu nyama. Sangalalani ndi tofu yowonjezera yowonjezerapo monga malo a mazira otsekedwa , okazinga mu ng'anjo yotentha, kapena osungidwa mu poto yopanda phokoso ndi madontho ochepa a mafuta ndi odzola ndi mchere. Mkaka wa mazira uli ndi magalamu 7 a mapuloteni pa kapu imodzi yokha. Gawo lomwelo la mkaka wa ng'ombe liri ndi magalamu asanu ndi atatu. Mkaka wa mazira umatenganso mavitamini D ndi calcium yokhala ndi mpanda wolimba kwambiri, womwe umapangitsa kuti kusakanikirana kwa mkaka, kosakanikirana ndi kuphika.
Lentils
Lentilo ndi legume yosavomerezeka kwambiri chifukwa ali ndi malingaliro a zakudya. Mphungu imanyamula muyezo waukulu wa zakudya, kuphatikizapo mafuta abwino ndi carbu-rich carbs. Ndili ndi mapuloteni awiri a quinoa ndi mndandanda wa mavitamini ndi mchere, ayenera kudya nthawi zambiri. Gwiritsani ntchito mphodza mu supu, stews , mbale zakumanja, kapena chakudya chachikulu monga tacos ndi letesi. Malungo angagwiritsidwe ntchito ngati nyama m'malo mwa maphikidwe a burgers ndi chili.
Mtedza
Pezani njira zowonjezera mtedza wokhala ndi zomera monga almonds, walnuts, ndi cashews mu zakudya zanu ndi zokometsera. Mtundu uliwonse wa mtedza umapereka mauthenga awo enieni a michere ndipo pali malo onse omwe amadya zakudya zabwino.
Omega-3 olemera a walnuts amawunikira mosiyanasiyana ndi mawonekedwe a smoothies ndi kupanga nyama yabwino kwambiri m'malo mwa zakudya zamasamba. Maamondi opunduka amadzaza ndi vitamini E (antioxidant amphamvu) ndipo ndi njira yosavuta yothetsera masana a masikati. Maamondi angagwiritsiridwenso ntchito magulu abwino a granola , amondi mafuta, ndi maffin. Kukoma kofewa, komatu mchere wa cashews ndiwowonjezera kuwonjezera pa kukoka mpunga ndi mpunga wokazinga . Lembani madzi m'madzi usiku umodzi ndiyeno muphatikize kuti muphatikizidwe mu smoothies ndi msuzi monga chotsitsa cha kirimu.
Kinoya
Quinoa ndi chakudya china chokha chomera chomera chomwe chimakhala ndi gawo limodzi lofanana la amino acid monga nyama. Quinoa ndi mbewu zing'onozing'ono zomwe zingagwiritsidwe ntchito zofiira kapena zophikidwa mu supu, ozizira ndi ofunda saladi, ndi oat usiku. Quinoa imapangitsanso mwayi wodzazidwa ndi tirigu wophikidwa ndi tsabola komanso veggie burgers. Chikho chilichonse cha quinoa chophika chimanyamula mu fiber, chitsulo ndi masentimita asanu ndi atatu a mapuloteni. Pangani magulu ambiri pa tsiku loyamba la chakudya, zimangotenga pafupifupi mphindi 20 kukonzekera.
Buluu wa Peanut
Sakani masangweji pa bokosi la masikati ndipo mugwiritsire ntchito mtedza wa kirimba kuti mupatse kukoma, kapangidwe ka ubwino ndi ubwino wokhala ndi saladi zokometsera saladi, smoothies, zokometsera zokometsera. Supuni imodzi iliyonse yomwe imatumikiridwa ndi mwana wamwamuna wapamtima wachikulireyi ili ndi ma gramu asanu ndi atatu a mapuloteni, kuphatikizapo mafuta osaphika osatetezedwa. Mukamagula mtsuko wa kirimba batala, fufuzani chizindikiro ndi mndandanda wosavuta (zitsamba ndi mchere) mmalo mwa mafuta osakanizidwa ndi shuga wowonjezera.
Chikapu
Nyemba ndi imodzi mwa mapuloteni omwe amapangidwa mosiyanasiyana kwambiri. Mu chikho chimodzi cha nkhuku (nyemba za garbanzo) mudzapeza magalamu 15 a njala ndi nthenda ya njala. Yonjezerani nkhuku ku toastado, saladi ya masamba kapena tirigu kapena muphatikize gulu la hummus popaka ndi kufalitsa masangweji. Zakudya zophikidwa, zophika ndi zouma zingathe kuonongeka ndi kuziwotcha mu uvuni kuti zikhale ndi chakudya chachinyama chakuthwa.
Chia Mbewu
Amadziwika kuti ali ndi mafuta ochulukitsa omega-3 ndipo amatha kuphuka m'malo obiriwira obiriwira, pali zowonjezera zowonjezera zakudya za chia. Nthawi ina palibe chovuta komanso chovuta kupeza chophika, chia yayenda kwambiri. Ndizo zokongoletsera zotchuka za mbale za smoothie koma anthu ambiri sazindikira kuti mapuloteni amatha kwambiri. Ma supuni awiri a mbewu za chia ali ndi ma gramu asanu a mapuloteni pamodzi ndi nthenda yambiri ya fiber. Gwiritsani mbewu za chia ndi yogurt, mkaka wa amondi ndi zipatso zophika ndi sitolo mu firiji usiku umodzi kuti mukhale ndi chiwindi cha dreamer chia pudding mmawa wotsatira. Sakanizani ma spoonfuls ochepa mu smoothies kapena kusakaniza madzi ndikugwiritsa ntchito ngati dzira m'malo mwa muffins ndi zinthu zina zophika.