Zamkatimu
Ngakhale kutsatira zakudya zamasamba kumachepetsa chiopsezo cha matenda angapo osatha, ndikofunikira kwambiri kukhala ndi moyo wathanzi kuposa kungodula nyama. Odya zamasamba ndi ndiwo zamasamba amatha kukhala ndi zakudya zopanda thanzi komanso zizolowezi zamoyo zomwe zimafanana ndi omnivores: mwachitsanzo, kukonda zakudya zotsika mtengo, zotchuka, komanso zosavuta kukonza ndikunyalanyaza zipatso ndi ndiwo zamasamba potengera maswiti okoma a vegan omwe mayesero ake ndi ovuta kukana.
Zakudya zamasamba ndi maziko olimba omwe mungamangirepo moyo wathanzi. Pofuna kulimbikitsa maziko awa, ndikupatseni malangizo 10 omwe angakulimbikitseni kuti mukhale oganiza bwino komanso opirira.
1. Kudya kwa sodium
Akuluakulu odyetsera zamasamba ku US amadya sodium nthawi 4-6 kuposa momwe amafunikira, koma mocheperako kuposa aku America omwe amakonda omnivorous. Mkango wa sodium wa mkango umachokera ku zakudya zokonzedwanso: "zakudya zapa TV" (nyama kapena nsomba yokhala ndi mbale yakumbali yokulungidwa muzojambula za aluminiyamu kapena pulasitiki) ndi mkate wa nyama, komanso zakudya zamasamba zamchere monga pretzels, soups, mtedza wothira mchere, ndi kuphika. zakudya. Ndizokayikitsa kuti mutha kunena ndendende kuchuluka kwa sodium m'malesitilanti, koma titha kunena mosabisa kuti kuchuluka kwake ndikokwanira. Mosafunikira kunena, kumawonjezera kudya kwanu kwathunthu kwa sodium.
Kodi kuopsa kwa sodium wochuluka ndi chiyani?
Zakudya zokhala ndi mchere wambiri ndizo zimayambitsa matenda a mtima ndi sitiroko. Kuonjezera apo, kuwonjezeka kwa sodium mu zakudya kumabweretsa kutaya kwa kashiamu - izi zikhoza kukhala zokondweretsa kwambiri zamagulu omwe zakudya zawo zimakhala zochepa mu calcium. Tiyeni tiwerenge. Ngati mumadya zosakwana 1500 mg ya sodium tsiku lililonse (kapena osapitirira 400 mg pa chakudya, kusiya malo opangira zokhwasula-khwasula), mukuchita mwanzeru kwambiri.
2. Shuga
"Kodi ma cookie a vegan omwe akuwonetsedwa pazenera ndi angati?" Musanafunse funso ili, kumbukirani palibe chifukwa chowonjezera shuga! Ndipo ngati mawu onena za sodium ali oona pa shuga, odya zamasamba amadya shuga wofanana ndi wa ku America wamba—pafupifupi mapaundi 100 pachaka. Zambiri mwa shugazi zimachokera ku manyuchi a chimanga a fructose, omwe nthawi zambiri amapezeka mu sodas ndi timadziti.
Zotsatira za thanzi la shuga wochuluka ndithudi si "zotsekemera". Kunenepa kwambiri kungayambitse matenda a shuga, khansa komanso matenda a mtima. Kuphatikiza apo, palibe amene amafunitsitsa kukhala ndi nthawi yochulukirapo pampando wa dotolo wamano, ndikumenya mabowo. Ndipo zakudya zokhala ndi shuga wambiri nthawi zambiri zimalepheretsa zipatso ndi ndiwo zamasamba zomwe amayi anu amakuuzani pafupipafupi za ubwino wake. Njira yabwino ndiyo kudya shuga pang'ono momwe mungathere.
3. Mbewu zonse
Vuto lina ndi makeke a vegan pawindo ndi ufa woyera. Ufa woyera ndi mankhwala omwe amatsalira tirigu atakonzedwa ndipo bran ndi majeremusi, magwero a fiber yambiri, antioxidants, mavitamini ndi mchere mumbewu zonse, zachotsedwa.
Choncho, izi zopangidwa kuchokera ku mpunga woyera ndi ufa woyera (pasitala, mkate, ndi zina zotero) ndi zotsanzira zotumbululuka za "jenereta za mphamvu" monga mbewu zonse. Yesani kusankha zakudya zopangidwa kuchokera kumbewu zonse. Pamalo odyera omwe mumakonda ku Asia, funsani mpunga wabulauni; Idyani mikate yambiri yambewu ndi pasitala, komanso balere, quinoa, amaranth, buckwheat, spelled, ndi kamut. Sungani tirigu muzakudya zanu zonse; brown ndi zodabwitsa.
4. Mafuta abwino ndi oipa
Ngakhale okonda zamasamba ambiri amadzinyadira kuti amadya mafuta ochepa a nyama, zakudya zawo zimatha kukhala ndi mafuta ambiri okhathamira, kuchokera ku mkaka ndi mazira, mafuta a kanjedza ndi kokonati, ndi mafuta a trans, ochokera kumafuta ochepa a masamba a hydrogenated. Mafuta a Trans amapezekanso muzophika, margarine ndi zakudya zokazinga. Mafuta odzaza ndi owonjezera amawonjezera kwambiri chiopsezo cha matenda a mtima. Mafuta abwino kwambiri ndi mafuta a azitona, mafuta a canola, ndi mafuta ochokera ku mapeyala, mtedza, ndi mbewu.
Odya zamasamba ayeneranso kudziwa zamafuta a omega-3 (omwe amapezeka kwambiri mu nsomba). Mafuta a Omega-3 akhala akugwirizana ndi kuchepetsa chiopsezo cha matenda a mtima.
Magwero a vegan a mankhwalawa ndi monga flaxseed, mbewu za hemp, mafuta a flaxseed, ndi walnuts. M'malo mwa ma samosa aku India okazinga ndi mafuta kapena masamba aku China othira mafuta, yitanitsani mkate wa tirigu wa ku India ndi ndiwo zamasamba zaku China zowotcha ndi msuzi wosiyana. Ma cookie a Vegan nawonso ndioyenera kuyang'ana.
5. Kuletsa kudya zakudya zonse zomwe zaphikidwa
Zakudya zokonzedwanso zimakhala ndi sodium yambiri, shuga ndi mafuta ndipo zimakhala zochepa mumbewu. Anthu ambiri okonda zamasamba amakonda kulowetsa soya m'malo mwa nyama wamba monga chop, nkhuku, ndi nyama yankhumba. Monga zakudya zina zambiri zomwe zasinthidwa, zakudyazi sizikhala ndi michere yambiri yofanana ndi zakudya zomwe sizinakonzedwenso ndipo siziyenera kukhala zofunikira pazakudya. Yesetsani kudya zakudya zochepa za soya monga tempeh, tofu, miso, shoyu, tamari, ndi mkaka wa soya.
6. Kugwiritsa Ntchito Ndalama Zokwanira za TZLO
"Zida" zamphamvu kwambiri muzamasamba "arsenal" zitha kukhala masamba obiriwira obiriwira. - amphamvu kwambiri kotero kuti akuyenera chidule chawo: TZLO. Gulu ili likuphatikizapo sipinachi, kabichi, brauncol, masamba a mpiru, masamba a mpiru, masamba a beet, ndi broccoli.
Masamba ambiri obiriwira obiriwira amakhala ndi antioxidants, mchere, ndi fiber, komanso otsika kwambiri muzakudya, shuga, sodium, ndi mafuta. Kupatula apo, ndizotsika mtengo. Kuchuluka kwa TGLO komwe kumadyedwa ndi anthu odyetserako zamasamba kumakhala kochepa kwambiri kuposa kuchuluka kwa TGLO komwe kumadyedwa ndi osadya zamasamba - tikukamba za (pafupifupi) 1/4 chikho patsiku. Izi ndizosakwanira kwathunthu, mosasamala kanthu za zakudya zina zomwe zimaphatikizidwa muzakudya. Mwa njira iyi, Odya zamasamba amayenera kusamala kwambiri kuti awonjezere kudya kwa TZLO.
7. Magwero Abwino a Minerals Monga Calcium, Iron, Iodine ndi Zinc
Maminolo monga calcium, chitsulo, ayodini ndi zinki amagwira ntchito yofunika kwambiri m'matupi athu. Amathandiza kumanga mafupa olimba, kupewa kuchepa kwa magazi m'thupi, kumapangitsa kuti chithokomiro chizigwira ntchito, chimathandizira chitetezo cha mthupi, chimalimbikitsa kukula ndi chitukuko. Maminolo amapezeka muzakudya zambiri. Kale, brauncol, tofu ndi calcium sulfate, mkaka wa soya ndi timadziti ta calcium-fortified, ndi soya ndi magwero abwino a calcium. Nyemba, masamba, ndi mbewu zonse ndizomwe zimapeza ayironi yabwino kwambiri kwa omwe amadya masamba.
Zakudya monga malalanje, tomato ndi cantaloupe zili ndi vitamini C wochuluka: munthu akamamwa ndi zakudya zokhala ndi ayironi, mphamvu ya thupi yotengera ayironi imakula. Zogulitsa monga tiyi, zokometsera zina, khofi, ndi mkaka zimalepheretsa thupi kuyamwa ayironi. Zakudya zowonjezera ayironi zitha kufunikira, makamaka kwa amayi omwe ali ndi pakati komanso nthawi yosiya kusamba.
Zakudya za vegan zomwe zimakhala ndi ayodini wambiri zimangokhala zamchere zam'madzi komanso mchere wokhala ndi ayodini: Mchere wa m'nyanja ndi mchere muzakudya zokonzedwanso nthawi zambiri zimakhala ndi ayodini wocheperako. Anthu omwe amachepetsa kuchuluka kwa mchere m'zakudya zawo ayenera kumwa ayodini wokwanira, womwe ungabwere kuchokera ku zakudya zowonjezera zakudya kapena udzu wa m'nyanja.
Magwero abwino a zinki ndi nyemba zouma, oatmeal, nyongolosi ya tirigu, mtedza, ndi soya. Nyemba za Adzuki (azuki) ndi njere za dzungu zimapatsa thupi kuchuluka kwa michere yofunikayi. Ma vegans ayenera kukhala ndi cholinga chodya zinc kwambiri kuposa RDA (Mlingo Wovomerezeka wa Chakudya Chapadera (Bioactive Substance)) kuti alipire kuchuluka kwa zinc kuchokera kuzakudya zomwe nthawi zambiri zimaphatikizidwa muzakudya za vegan.
8. Vitamini D
Vitamini D imathandiza kwambiri kupanga mafupa, kupewa khansa, komanso kuyamwa kwa calcium, makamaka pamene calcium imachepa. Ku Caucasus, kuchuluka kwa vitamini D kumatha kupangidwa mwa kuyika manja ndi nkhope ku dzuwa kwa mphindi 15 tsiku lililonse. Okalamba, anthu amitundu yosiyanasiyana, ndi anthu omwe khungu lawo silikumana ndi kuwala kwa dzuwa nthawi zonse amafunikira magwero ena a vitamini D, monga zakudya zokhala ndi vitamini imeneyi ndi zakudya zopatsa thanzi zomwe zili ndi vitamini D. Popanda kupeza vitamini D wokwanira, timakhala pachiwopsezo chodzichepetsera tokha!
9. Vitamini B12
Vitamini B12 ndi michere yofunika yomwe thupi la munthu limafunikira pang'ono.; komabe, ngati sichikupezeka pazakudya zanu, mavuto aakulu angabuke. Vitaminiyi ndi yofunika makamaka kwa makanda, ana, ndi amayi omwe ali ndi pakati kapena akuyamwitsa.
Vitamini B12 sapezeka mwachilengedwe muzakudya zamasamba, kotero okonda zamasamba ayenera kuyesetsa kuphatikizira muzakudya zawo. Magwero odalirika a vitamini B12 omwe si anyama akuphatikizapo Red Star Vegetarian Support Mix yisiti yopatsa thanzi, chimanga cholimba cha B12 ndi mkaka wa soya, ndi zakudya zowonjezera zomwe zili ndi vitaminiyi.
10. Zochita zolimbitsa thupi
Ngakhale kuti masewera olimbitsa thupi amagwirizanitsidwa bwino ndi kuchepa kwa chiopsezo cha matenda osiyanasiyana ndi thanzi labwino, odyetsera zamasamba amamva zolimbitsa thupi mofanana ndi osadya zamasamba. Pulogalamu yolimbitsa thupi ndi gawo lofunikira la moyo wathanzi. Kuchita masewera olimbitsa thupi kumagwirizana mwachindunji ndi kachulukidwe ka mafupa, zomwe ndizofunikira chifukwa cha calcium yomwe imakhala yocheperapo monga momwe amadyera.
Mitundu itatu yolimbitsa thupi ndiyofunikira kuti thupi likhale ndi thanzi labwino.: kukweza zolemera (kuwonjezera kuchulukitsitsa kwa mafupa ndi minofu), masewera olimbitsa thupi (amalimbitsa mtima ndi kuchepetsa kuthamanga kwa magazi), ndi masewera olimbitsa thupi / osinthasintha (amapititsa patsogolo mgwirizano, amachepetsa chiopsezo cha kugwa).
Ndizotheka kupititsa patsogolo chikhalidwe cholimbikitsa thanzi cha zakudya zamasamba mwa kusintha koyenera kwa izo. Mwina njira yabwino yotsatirira zakudya zamasamba zopatsa thanzi ndiyo KUKHALA wodya zamasamba wathanzi yemwe amazindikira ndikulandira zizolowezi zabwino zomwe zimayenera kusamalidwa kapena kuwongolera. Ngati kuli koyenera, kawonaneni ndi katswiri wodziwa zakudya kapena phungu.