Chakudya chokhala ndi zamasamba ndi mtundu wa zakudya zamasamba, koma sizimakhala ndi mankhwala, kuphatikizapo mazira, uchi, ndi mkaka. Zilonda zina zimasankha zakudya pazifukwa zathanzi, koma ambiri amadya zakudya zokhazikitsidwa ndi zomera zokhala ndi zifukwa zomveka, monga kupeŵa nkhanza ndi kudya zakudya zomwe zimakhala bwino.
Ubwino Wathanzi wa Kuyenda Chotupa
Popeza zakudya zodyera zimakhala zochokera kumera, zimakhala zosavuta kuika mbewu zamasamba, nyemba, zipatso ndi ndiwo zamasamba zomwe anthu ambiri amadya nthawi zonse.
Chakudya chokhala ndi zamasamba nthawi zambiri chimakhala ndi fiber, vitamini C, magnesium, iron, ndi folate komanso mafuta ochepa komanso mafuta odzaza.
Kudya zakudya zowonjezera zakudya zowonjezera zamasamba zakhudzana ndi thanzi labwino la mtima komanso kuchepetsa kuchepa kwa mtundu wa shuga 2. Zidzakhala zosavuta kuti mukhale ndi mafuta ena owonjezera komanso kuti mukhale ndi thanzi labwino. Ndipo kudula nyama zofiira ndi zowonongeka kungachepetse chiopsezo chanu cha khansa yamtunda.
Zoopsa za Umoyo wa Gogan Vegan
Zakudya zonse zamasamba ndi zathanzi, koma pali zochepa zochepa zomwe zingathetseretu zakudya. Vitamini B-12 , kapena cobalamin, ndi mchere umodzi womwe udzasowa chifukwa umapezeka mu zakudya zanyama. Vitamini B-12 imafunika kuti thupi likhale labwino komanso maselo a maselo a magazi, ndipo kusowa kwawo kumatha kukhala ndi vuto lotchedwa matenda ophera magazi. Si vuto la zakudya zamasamba nthawi zonse, koma zikopa zimayenera kuthandizira ma vitamini ovuta kwambiri.
Mapuloteni angakhale nkhani ina, koma ndi imodzi yomwe imathetsedwa mosavuta. Mapuloteni amapangidwa ndi zomangamanga zotchedwa amino acid , ndipo pali gulu lanu lomwe likufunikira kusunga ziwalo ndi minofu ndi zinthu zosiyanasiyana m'thupi. Ena mwa amino acid amatchedwa zofunika amino acid, ndipo muyenera kuwapeza kuchokera ku zakudya zomwe mumadya.
Ngakhale kuti mapuloteni onse a nyama ali ndi amino acid onse, mapuloteni a zomera amasowa imodzi kapena zingapo za amino acid. Choncho, ndi bwino kudya zakudya zosiyanasiyana zamapuloteni kuti muthe kupeza mavitamini amodzi omwe mukufunikira powaphatikiza mapuloteni .
Zakudya zamasamba zimatha kukhala ndi vitamini D, ngakhale kuti ndi zabwino, choncho zakudya zina zomwe vitamini D zambiri zimachokera ku dzuwa. Mavitamini awiri a vitamini D omwe amagwiritsidwa ntchito kwambiri ndi ma bowa ndi ma portobello omwe ali ndi kuwala kwa UV. Apo ayi, zakudya zowonjezera kapena zowonjezera zowonjezera zakudya zidzakuthandizani kupeza vitamini D okwanira m'miyezi yozizira.
Chakudya chokhala ndi zamasamba sichikusowa mu omega-3 fatty acids otchedwa eicosapentaenoic acid ndi docosahexaenoic acid yomwe thupi lanu limafuna mtima wathanzi ndi maso ndi ubongo zimagwira ntchito. Koma, ngati mutadya soya ambiri, dzungu, fulakisi kapena chia, mungapeze omega-3 mafuta a acid omwe amatchedwa alpha-linolenic acid, yomwe thupi lanu limatembenukira ku mitundu iwiriyi. Chonde dziwani kuti ngati muli ndi pakati kuti mukalankhule ndi wothandizira zaumoyo wanu kuti mupeze omega-3 okwanira pa nthawi yomwe muli ndi mimba.
Kuyambira pa Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya
Ngati pakali pano mukutsata zakudya zamagulu a ovo-lacto, muli ndi kale bwino zomwe muyenera kupeŵa chifukwa ndinu theka la njira (kapena zambiri) pamenepo.
Pali mitundu yambiri yochokera ku "tchizi," ndipo mukhoza kutenga mkaka wokhazikika ndi mkaka wa mtedza. Tofu ikhoza kuthamanga ngati mazira, ndipo pali olowa mazira a nkhumba kuti aziphika ndi kuphika. Mafuta abwino a mapulo ndi malo oyenera a uchi.
Ndi zovuta kwambiri kuti mupite ku veganism ngati pakali pano mukudyera zakudya zamtundu wa omnivorous. Zimamveka mosavuta, koma pali zinthu zingapo zomwe muyenera kuziganizira. Choyamba, muyenera kusankha zoyenera kuchita ndi zakudya zonse zopanda chotupa m'nyumba mwanu. Ngati mumakhala nokha kapena banja lonse likuyenda palimodzi, mukhoza kupereka zopangidwa ndi zamzitini zosasinthidwa kumsika wamakono.
Apo ayi, mungapereke zakudya zanu zakutchire, kuziponya mu zinyalala, kapena kuzidya ndi kuziika m'malo mwazisankho. Ndipotu, njira yotsiriza ndiyo njira yabwino yothetsera zakudya zodyera.
Pambuyo pake, mufunika kusakaniza luso lanu lowerenga kuwerenga chifukwa zakudya zomwe zimawoneka ngati zinyama sizingakhale. Mkate umenewo wa mkate wa tirigu? Osati nkhumba chifukwa ili ndi uchi. Msuzi wa msuzi wa masamba amawoneka ngati nkhumba, koma ngati wapangidwa ndi nkhuku kapena nyama ya ng'ombe, sichidzawerengedwa ngati zamasamba. Ndipo marshmallows amayang'ana osalakwa, koma amapangidwa ndi gelatin, yomwe imachokera ku zinyama.
Kudya zakudya zamagazi kungatenge pang'ono ndipo zingatenge nthawi yaitali kuti musamazolowere kudya nyama, tchizi, ndi zakudya zina zomwe mwadya kwa zaka zambiri. Koma izi ndi zabwino. Pambuyo pa nthawi, mutengeka. Gwiritsani ntchito zowonjezera zosakaniza ndipo muzidya zakudya zambiri panyumba. Tengani chakudya chamagulu kuti mugwire ntchito kapena kusukulu ndipo mwinanso mungalowe nawo magulu a magulu a intaneti kuti muthandizidwe.
Nanga Bwanji Zakudya?
Malo odyera ochepa amachititsa chidwi cha zakudya zamasamba kapena zamasamba pamasamba awo, koma osati ambiri, choncho muyenera kuchita zochepa kuti mupeze kuti chakudya chanu chikugwirizana ndi ndalama zanu. Ndipo malo odyera ambiri amasangalala kukwaniritsa zosowa za makasitomala awo, choncho funsani ngati mutha kupanga chakudya chamsana kuchokera ku mbale zomwe iwo akutumikira kale. (Onetsetsani kuti awonetse ngati akugwiritsa ntchito mafuta kapena kirimu pa zakudya zawo zonse. Mwinamwake akhoza kusiya izo.)
Muzitsulo, perekani saladi ya veggie (funsani mafuta ndi viniga wa basamu kumbali), mbatata yaiwisi yophika chakudya chamasana kapena oatmeal ndi zipatso za kadzutsa. Ngati muli ndi nthawi, fufuzani malo odyera pa intaneti musanapite kukadya chakudya kapena mugwiritse ntchito pulogalamu ngati HappyCow kupeza malo odyera odyera pafupi ndi inu.
> Zotsatira:
> Craig WJ. "Zotsatira za Zaumoyo Zakudya Zakudya Zam'madzi." Am J Clin Nutr . 2009 May; 89 (5): 1627S-1633S.
> Harvard Women's Health Watch. "Kukhala Msika Wamasamba." Kusinthidwa pa March 18, 2016.