Kaya ndinu watsopano kudziko lazamasamba kapena ndinu wowonera yemwe akungotenga zambiri zazakudya zochokera ku mbewu kuti mupange zisankho zamtsogolo, izi zitha kukhala zothandiza. Tiwona mayankho a mafunso ovuta kwambiri okhudzana ndi zamasamba. Kodi kudya zamasamba ndi zakudya zopatsa thanzi kwambiri? Inde ndi ayi. Kumbali ina, zakudya zamasamba zimakhala zathanzi ngati mukudya zakudya zopatsa thanzi komanso kudya zakudya zonse zofunika. Kumbali ina, kungosiya nyama sikungachiritse thanzi lanu ngati zakudya zanu zili ndi mafuta a saturated ndi trans, zakudya zoyeretsedwa, ndi “zopatsa mphamvu zopanda kanthu.” Kuphatikiza apo, musaiwale kuti kuphatikiza pazakudya, pali zinthu zina zingapo zomwe ndizofunikira pa thanzi la thupi ndi mzimu. Mbewu zophuka ndi buledi wambewu ndi zabwino. Ngakhale bwino, pamene zakudya zoterozo zikutsagana ndi masewera kapena kulimbitsa thupi, osati kukhala pa kama kapena, Mulungu aletse, kusuta ndudu. Kodi phindu lalikulu la kukhala wosadya masamba ndi lotani? 1. Zakudya zamasamba ndizochepa kwambiri m'mafuta a kolesterolini komanso mafuta ochuluka. 2. Zakudya za m'mbewu zimakhala ndi fiber zambiri kuposa za nyama. 3. Zakudya zambiri za zomera zimakhala ndi mavitamini a B ofunikira komanso kupatsidwa folic acid. Zipatso ndi ndiwo zamasamba ndi magwero amphamvu a phytochemicals omwe amathandiza chiwalo chilichonse kugwira ntchito bwino. 4. Odya zamasamba amakonda kudya zopatsa mphamvu zochepa. Kafukufuku akuwonetsa kuti anthu omwe amadya calorie yochepa koma zakudya zopatsa thanzi amakhala ndi moyo wautali komanso wathanzi. 5. Apa ndikofunikanso kuzindikira kuthandizira kwakukulu kwa chilengedwe. Kudyetsa wamasamba kumafuna nthawi yocheperako komanso zothandizira. Kodi pali calcium yokwanira muzakudya zamasamba? Inde. Kuphatikiza pa magwero a mkaka, palinso zakudya zina zambiri zomwe zili ndi calcium muzakudya zochokera ku mbewu. Izi zikuphatikizapo Nanga bwanji chitsulo? Malinga ndi kafukufuku, odya zamasamba, omwe amadya zakudya zosiyanasiyana, amadwala kuchepa kwa magazi m'thupi monga momwe amadyera nyama. Zakudya zambiri zamasamba zimakhala ndi vitamini C, zomwe zimathandizira kuyamwa kwachitsulo. Kodi pali mapuloteni okwanira m'zamasamba? Mapuloteni ndi chinthu chofunika kwambiri chomangira thupi la munthu. Ma amino acid, omwe amamanga mapuloteni, amatha kupangidwa ndi thupi lokha kapena kuchokera ku chakudya. Ndi chakudya, timapeza ma amino acid 20, pomwe thupi limatha kupanga 11 okha. Ma amino acid asanu ndi anayi ofunikira ayenera kupezeka muzakudya. Mitundu yosiyanasiyana ya mbewu, nyemba ndi ndiwo zamasamba zimatha kuphimba zosowa zathu za amino acid. Chakudya chakumadzulo, chokhala ndi nyama zambiri, chimadzaza thupi ndi mapuloteni ochulukirapo ka 2 kuposa momwe amakhalira. Kuonjezera apo, mapuloteni ambiri amachokera ku nyama, pamodzi ndi mafuta odzaza. M'malo mwake, zomanga thupi zathu ndizochepa kwambiri kuposa zomwe odya nyama amadya. Zakudya zomanga thupi tsiku lililonse kwa munthu wamkulu ndi pafupifupi magalamu 0,8 pa kilogalamu ya kulemera kwa thupi. Gwiritsani ntchito njira zotsatirazi kuti mudziwe chosowa chanu: . Kodi ndingakonde bwanji chakudya chamasamba ngati ndine wokonda kudya nyama? Pankhaniyi, muyenera kuyesa zakudya zamitundu yaku Asia, Greek ndi South Asia. Zonunkhira zimatsindika bwino kukoma kwa masamba, ndikupangitsa kuti ziwonekere. Ngakhale zakudya zambiri za ku Italy, monga pasitala ndi ndiwo zamasamba, zimatha kukopa woimira zakudya zachikhalidwe. Ndipo, ndithudi, yesani mitundu yosiyanasiyana yosalekeza ya saladi zamasamba, zipatso, nyemba, ndi mbewu!
2022-11-11