Muyenera kuyang'ana magulu anu a iron ndi calcium, mavitamini D ndi B12
Monga wosadya zakudya zamasamba , mumakhala mukutsata zakudya zonse zomwe zimapindulitsa. Koma muyenera kusamala kwambiri ndi zosankha zanu mukamadya zakudya zopanda thanzi komanso zamasamba : chakudya chilichonse chimayambitsa zofooka zinazake, komanso pamene chakudya chikuphatikizidwa, zolepheretsa zimenezi zingakulitse.
Izi sizikutanthauza kuti mukuyenera kusiya zakudya - zonse zomwe zingakuthandizeni kuti mukhale ndi thanzi labwino, ndipo ndithudi n'zotheka kumanga chakudya chamadzuwa chamadontho chomwe chimaphatikizapo zonse zomwe mukusowa pa zakudya.
Koma inu muyenera kulipira mochuluka kuposa nthawi zonse kwa zakudya zomwe mumadya, ndipo mwina mungalankhule ndi dokotala wanu za mankhwala owonjezera omwe angakupindulitseni.
Ndi zakudya zotani zomwe alimi osadya zakudya zam'madzi zimakhala zochepa? Eya, sipanakhalepo kafukufuku wowonjezera, koma akadali ang'ono, gulu.
Koma ndinayang'ana mwatsatanetsatane mndandanda wa zinthu zomwe zingakhale zovuta pa zakudya zopatsa thanzi komanso zakudya zamasamba kuti aziwone kumene zikupezeka, ndipo zapeza zisanu zopanda mphamvu zowonjezera zakudya, kuphatikizapo ena angapo muyenera kuyang'anitsitsa . Pano pali mndandanda, ndi momwe mungathetsere vuto lililonse.
1 - Vitamini B12
Ndizosadabwitsa kupeza vitamini B12 pamwamba pa mndandanda wa malo omwe angakhale ndi vuto la zakudya kwa ndiwo zamasamba, chifukwa amapezeka mwachibadwa pazogulitsa zinyama. Kwenikweni, kafukufuku wa kafukufuku wa 2013 akuwonetsa B12 chiwerengero cha anthu omwe akudya zamasamba kuyambira 11% mpaka 90%, omwe ali ndi chiwerengero chokwanira pakati pa ziweto komanso pakati pa omwe adatsatira zakudya zamasamba kuyambira kubadwa.
Koma simungadziwe kuti anthu ambiri amene amatsatira zakudya zopanda thanzi samapezekanso B12 - apo, wolakwira amawoneka kuti alibe kusowa kwachitsulo chamtengo wapatali (zakudya zambiri za gluten ndi zakudya zambiri zopanda gluten ziri ' T olimbikitsidwa ndi mavitamini owonjezera, ndipo izi zimadetsa ife omwe timadya chakudya chamtundu wa gluten).
Choncho monga mchere wosadya, kodi mungatani pa vuto lanu la vitamini B12?
Eya, ngati muli ndi zamasamba - wodya zamasamba omwe amadya mazira ndi mkaka - muli ndi mwayi: ndizotheka kutenga B12 kuchokera kumalo amenewa, ngakhale mutadya mazira 10 tsiku kapena kuposerapo kuposa makapu asanu a yogurt (kapena kuphatikiza kwa awiri) kuti afike ku 100% ya ndalama zoyenera.
Mukhozanso kuyesa tirigu wokhala ndi zitsamba zopanda thanzi-Rice Chex, mwachitsanzo, ali ndi 25% ya vitamini B12 yomwe mumayifuna tsiku ndi tsiku, ndipo zonsezi ndizokhalitsa. Mayi ena a ma soya ndi mavitamini monga mkaka wa amondi amakhalanso olimbikitsidwa ndi B12 (onetsetsani kuti mutha kugwiritsa ntchito njira yotetezeka: Mndandanda wa Gluten-Free Soy Milk List ) komanso Gluten Free Free List of Milk List )
Potsiriza, mutha kutenga vitamini B12 zowonjezera. Ngati kuyezetsa kwachipatala kukupeza kuti mulibe vitamini B12 kwambiri, lankhulani ndi dokotala wanu poyesa zolemba zing'onozing'ono zozizira kapena ngakhale jekeseni-thupi silingatenge B12 bwino kwambiri, ndipo zosankha zonsezi zingakuthandizeni kupeza zambiri.
2 - Vitamini D
Monga calcium, vitamini D ndi yofunika kuti mafupa anu akhale ndi thanzi labwino, ndipo ochita kafukufuku akupitiriza kupeza umboni wa ntchito yofunika kwambiri m'thupi lanu lonse. Kafukufuku wina wasonyeza kuti anthu omwe amadya chakudya cha gluten chifukwa chakuti ali ndi matenda enaake omwe ali ndi vitamini D, ndipo amalephera kukhala ndi vitamini D, makamaka omwe samamwa mkaka wa mavitamini D.
Zakudya zachilengedwe za vitamini D ndizochepa, chifukwa thupi lanu lapangidwa kuti lipeze zakudya zamtunduwu kuchokera ku dzuwa. Koma ndi anthu ambiri omwe amapewa dzuwa masiku ano, chakudya chimakhala chofunikira kwambiri. Mwamwayi, zambiri mwazimenezi zimaphatikizapo zakudya zamakono komanso mkaka osati zowonjezera zosakanikirana ndi zamasamba.
Ngati mudya tirigu wamba monga Chex (umene uli wodwala), mukhoza kupeza vitamini D (pafupifupi 10% pa zosowa zanu za tsiku ndi tsiku) m'mawa uliwonse ndi mbale yanu ya tirigu. Onjezerani mkaka wa soy kapena mkaka wokhala ndi vitamini D ndipo mphika umenewo udzakufikitsani pafupi 40 peresenti ya njira yopita ku cholinga chanu cha tsiku ndi tsiku.
Apo ayi, mufunika kuwonjezera kuti mupeze vitamini D. Khalani osamala: Ma webusaiti ambiri amawoneka kuti amalimbikitsa kumwa kwambiri vitamini D, koma ngati mumamwa mochuluka, mumayambitsa mavitamini D. Zomwe zingachititse munthu kukhala ndi matenda otchedwa hypercalcemia, omwe amachititsa osteoporosis, impso miyala komanso ngakhale impso kulephera. Uthengawu: Musapite m'madzimo ndi vitamini D zowonjezereka.
3 - Calcium
Ambiri aife timadziwa kuti tikufunikira kashiamu kuti timange mafupa amphamvu. Koma simungadziwe kuti kashiamu ndi vuto lina lomwe limakhalapo kwa anthu osadya, ndipo kafukufuku amasonyeza kuti anthu omwe amatsatira zakudya zopanda thanzi amatha kukhala ndi vuto la calcium.
Anthu amene amadya matenda a gluten chifukwa cha matendawa akuyenera kudziwa makamaka za zosowa zawo za kashiamu, chifukwa amayamba kudwala matenda a osteopenia komanso osteoporosis (ngakhale kuti anthu omwe atangoyamba kumene kupeza matendawa amawoneka kuti akuwoneka bwino .
Ngati muli ndi zamasamba, mungathe kupeza calcium yokwanira mwa kudya zakumwa zambiri za mkaka-makapu awiri a mkaka tsiku limodzi ndi kapu ya yoguteni yopanda chotupa yomwe ingakuthandizeni.
Koma ngati mukudya mkaka kapena simudya mkaka (ndipo ndithudi anthu osadya zakudya zowononga samadya mkaka), zimakhala zovuta kupeza calcium yokwanira pa zakudya zanu zokha.
Mavitamini ena a ma soya ndi mavitamini amakhala olimbitsidwa ndi calcium (kachiwiri, onetsetsani kuti mumasankha mkaka wopanda soya wa gluten ) kapena mkaka wopanda mtedza wa gluten ). Ngati mudya soy, tofu yokhala ndi calcium sulphate ingakuthandizeni kukwaniritsa cholinga chanu, monga momwe mungathere madzi a lalanje (kuti musankhe bwino, onani Ma Juices Opanda Gluten? ).
Mwinamwake mwamvapo kuti ndiwo zamasamba zamasamba zimakhala ndi calcium yambiri, ndipo ndizoona ... mpaka pang'onopang'ono. Zaka ziwiri kale ndi mpiru zimakhala ndi calcium, koma muyenera kudya makapu 10 a kale (kuyesa yaiwisi, osachepera) kuti mukhale okwanira tsiku lililonse. N'zosadabwitsa kuti anthu ambiri osadya zakudya za gluten amapanga zakudya zowonjezera kuti azipeza calcium.
4 - Iron
Iron imatithandiza kumanga mapuloteni omwe timafunikira kutulutsa mpweya kudzera m'magazi athu kupita ku maselo athu odikira. Kafukufuku akuwonetsa kuti anthu odyetsa kawirikawiri amakhala ndi malo osungiramo zitsulo zochepa kuposa omnivores, ndipo anthu omwe ali ndi matendawa (makamaka omwe amapezeka kumene) amakhala ndi vuto la kuchepa kwa magazi chifukwa cha kuwonongeka kwa matumbo awo.
Ndiye kodi chitsulo chimachokera kuti mu zakudya zathu? Eya, anthu omwe amatsatira zakudya zamakono akhoza kutenga zitsulo zochuluka kuchokera ku burgers ndi mabakiteriya a tirigu omwe amawazungulira. Koma izi sizikuyenda bwino ngati mulibe gluteni komanso zamasamba, choncho musadye burger kapena bun.
Mwamwayi, chitsulo n'chosavuta kupeza kudzera mu zakudya zachilengedwe zowonjezera kuposa zakudya monga vitamini D ndi vitamini B12, ngakhale mutapewa mkaka (zomwe sizingakhale zowonjezera chitsulo). Mwachitsanzo, chikho chimodzi cha amaranth, chimapereka magawo opitirira magawo atatu a zitsulo zachitsulo, ndipo nyemba (makamaka soya, ngati mumadya soy) ndizowonjezera zitsulo.
Zakudya zam'mawa zakusakaniza za gluten zimaperekanso zitsulo zochuluka-ngakhale theka la zosowa zanu za tsiku ndi tsiku mukutumikira. Ndipo ngati ndinu wamkulu wodya masamba obiriwira monga sipinachi, theka la chikho tsiku lidzakutengerani pafupi theka kupita ku cholinga chanu.
Popeza kuti mulibe zakudya zamasamba zosungira zowonjezereka mumadalira zowonjezera zowonjezera zitsulo (zomwe sizichokera ku zinyama), muyenera kudziwa kuti chitsulo chosagwiritsidwa ntchito ngati chitsulo sichiri chosavuta chitsulo cha heme. Kuwonjezera pamenepo, khofi, tiyi, calcium ndi fiber zingalepheretse kutentha kwa chitsulo chosakhala chala.
Phunziro apa: Onetsetsani kuti muli ndi chitsulo chokwanira, ndipo ngati mukudwala zizindikiro zilizonse zowonjezera kuchepa kwa chitsulo-zomwe zingaphatikizepo kutopa, kufooka, kuthamanga msanga, chizunguliro ndi kumverera kwa dokotala wanu za kutentha kwa hemoglobin.
5 - Vitamini B6
Vitamini B6 (kwenikweni dzina lachibadwa la mankhwala asanu ndi limodzi) ndilofunikira kwambiri kuti thupi lanu likhoza kuyambitsa mapuloteni, kumanga thupi lanu ndi kupanga mawonekedwe a hemoglobin kutulutsa mpweya m'maselo anu.
Mwamwayi, kafukufuku amasonyeza kuti anthu omwe ali ndi matenda a celiac ndi omwe amatsatira zakudya zopanda zakudya zamtundu wa gluten amakhalabe osowa mu B6. Ndipo ngakhale kuti chakudya chodzala chomera chimakhala chokwanira m'thupi, kafukufuku angapo amapezanso kuti ali ndi vitamini B6 omwe amalephera kuchepetsa zomera komanso makamaka mchere.
Ndiye mungachite chiyani ngati mulibe phwende komanso zamasamba?
Chabwino, mukhoza kudya nkhuku. Nkhumba zazikuluzikulu (zomwe zimadziwika kuti garbanzo nyemba) zimakhala zowonjezera magetsi a vitamini B6 - chikho chimodzi cha nkhuku zam'chitini chimakupatsani inu theka la zosowa za tsiku.
Nthanga zolimbikitsanso zingathandizenso; Mwachitsanzo, Rice Krispies, yomwe imakhala ndi gluten, imakhala ndi mavitamini B6 25% omwe mumafunikira tsiku ndi tsiku. Zina zabwino zimaphatikizapo mbatata, nthochi ndi sikwashi yachisanu ... zakudya zonse zowonongeka zamasamba.
6 - Zinc, Fiber ndi Folate
Zomera za mchere ndi zitsamba zimakhala ndi ziphuphu ziwiri kapena zitatu zomwe zingathe kukhala ndi zakudya.
Zamasamba ndi zitsamba zimakhala ndi zotsika zinc, zomwe zikuwonetseratu, mbali imodzi chifukwa kuyamwa kwa zinc kumathandizidwa ndi mapuloteni a nyama ndipo kumayimitsidwa ndi tizilombo toyambitsa matenda, zomwe ndi mankhwala ophera antioxidant omwe amapezeka mu mbewu zambiri, nyemba ndi mtedza.
Timafuna zinki pazinthu zosiyanasiyana zokhudzana ndi maselo a metabolism. Choncho, ngati mukutsata zakudya zamasamba kapena zakudya zam'madzi, muyenera kuyesetsa kuthira zakudya zakumwa zachakumwa, yogurt ndi tchizi (ngati mukudya mkaka), makoswe ndi nkhuku zonse zimayimira bwino.
Kuonjezera apo, zakudya zamtunduwu zimakhala zochepa kwambiri kuposa zakudya zopatsa thanzi, chifukwa zakudya zopanda mphamvu za gluten zimapangidwa ndi mbewu zonse.
Matenda a gluten alibe bwino m'zaka zaposachedwa ndi kuyambitsa mikate yatsopano ya tirigu gluten ndi zina. Koma ngati ndinu wosadya zakudya zamasamba, mwina simukusowa kudandaula kwambiri, chifukwa anthu omwe amatsatira zakudya zamasamba nthawi zambiri amakhala ndi zida zambiri. Pamene mungathe, komabe, yesetsani mankhwala opangidwa ndi tirigu m'malo mwa zosankha zambiri.
Pomalizira pake, anthu omwe amadya gluten amakhala ochepa kwambiri, omwe amadziwikanso ngati folic acid, ngakhale kuti zamasamba ndi zamasamba zimadya zambiri. Mwinamwake mumadziwa kufunika kwake ngati muli ndi pakati, koma ndi kofunikira kuti apangidwe maselo ofiira ndi DNA.
Kuti mutsimikize kuti mumapeza chakudya chokwanira chamagulu, mumayenera kukweza galimoto yanu ndi sipinachi, mpunga, nandolo zakuda, msuzi wa katsitsumzu ndi ku Brussels. Ngati mungathe kutenga mimba, muyeneranso kulingalira kutenga nthawi zonse folic acid yowonjezeretsa-panthawi yomwe mumadziwa kuti muli ndi pakati, ziphuphu za neural zomwe zimachokera ku kusowa kwachinyengo komwe kakhala kotheka.
Alimi odyetsa amtunduwu amayamba kukhala okhudzidwa ndi thanzi, ndipo mwinamwake mukutsatira chakudya chodzala zipatso, ndiwo zamasamba ndi zakudya zina zowonjezera zakudya. Koma zimathandiza kudziŵa kumene mungathe kusowa, kotero kuti mutha kukonza chakudya chanu - ndi zowonjezerapo zowonjezera - kubwezera chisanayambe vuto.
Zotsatira:
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Parrish C. Wamasamba Osapatsa Gluten. Mayendedwe a Gastroenterology, May 2007.
Waldmann A. et al. Zakudya za vitamini B6 ndi mavitamini B6 ambiri m'magazi a German. Matenda a Umoyo Wathanzi. 2006 Sep; 9 (6): 779-84.
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