Zakudya Zabwino Kwambiri Zamasamba
 

Zikuoneka kuti wathanzi ndi chisangalalo, wosadya zamasamba sakusowa kwambiri - kuphatikiza zakudya, zomwe zimamupangitsa kuti azidzipezera mavitamini ndi ma microelements oyenera mulingo woyenera. Komanso, ambiri a iwo amakhala pafupi. Kungoti sikuti aliyense amadziwa kuti ali ndi zinthu zodabwitsa.

Chifukwa chiyani iwo?

Kukana nyama, mkaka ndi mazira, munthu mosadziwa amadzichotsera zinthu 6 zofunika:

 
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Mosakayikira, thupi lake lonse limadwala izi. Kupatula apo, zomanga thupi ndizomwe zimamanga minofu yomwe imathandizira kulimbitsa thupi, imathandizira kulimbitsa chitetezo chamthupi komanso imathandizira mahomoni. Kuperewera kwake kumakhudza osati thanzi lokhalo, komanso khungu, tsitsi ndi misomali. Iron ndi chinthu chomwe chimakhudza kuchuluka kwa hemoglobin ndipo, chifukwa chake, kulimbana ndi matenda komanso kupsinjika.

Calcium ndi thanzi la mano, mafupa ndi misomali, ndipo zinc ndi thanzi la khungu ndi tsitsi, komanso chitsimikizo cha chitetezo champhamvu komanso kagayidwe kabwino ka thupi. Vitamini B12 imatenga nawo mbali pazinthu zingapo: hematopoiesis, magawo am'magulu, kukhazikitsidwa kwa mitsempha ya myelin ya ulusi wamitsempha, yopanda yomwe imangowonongeka, kaphatikizidwe ka amino acid, ndi zina zotero Vitamini D sikuti imangoteteza ma rickets , komanso chitetezo ku chimfine ndi khansa.

Inde, zonsezi zimapezeka muzakudya za "zamasamba", ngakhale nthawi zina zimakhala zochepa. Kuti mudziteteze pankhaniyi, osapereka zikhulupiriro zanu, mutha kungoganiza mozama za zakudya.

Zakudya Zamapuloteni Zapamwamba 10

  • , kapena tchizi soya. Lili ndi pafupifupi 8 g wa mapuloteni pa 100 g iliyonse yolemera ndipo ndioyenera kukonzekera mitundu yonse yazakudya, kuphatikiza saladi, mphodza ndi cutlets. Mulinso zinc, iron, calcium, omega-3 fatty acids ndi vitamini D.
  • Hummus ndi ozizira chickpea appetizer ndi maolivi, mandimu ndi zonunkhira. Gwero la mapuloteni, fiber, mafuta athanzi, calcium, iron, zinc, folate ndi magnesium.
  • Seitan, kapena "nyama yamasamba". Pali pafupifupi 100 g wa mapuloteni pa 75 g wa mankhwala. Kuphatikiza pa izo, ili ndi zinc, chitsulo, mkuwa ndi zinthu zina zofufuzira, chifukwa chake ndi gawo la zakudya zina, mwachitsanzo,.
  • Mtedza. Kudya mtedza wambiri tsiku lililonse, mutha kudzaza thupi osati ndi mapuloteni okha, komanso ndi zinc, magnesium, omega-3 fatty acids, iron, folic acid, vitamini E.
  • (phala la chiponde). 100 g ya mankhwalayo ili ndi 25 g ya mapuloteni, komanso kuchuluka kwa magnesium, potaziyamu, mavitamini ndi fiber.
  • Mbeu za mpendadzuwa, nthangala za zitsamba, mbewu za poppy. Amakhala ndi 18 - 25 g wa mapuloteni pa 100 g iliyonse yazogulitsa, komanso chitsulo, zinc, mkuwa, magnesium, mavitamini a B.
  • Lenti ndi gwero la mapuloteni, zotsekemera zosungunuka, chitsulo, mavitamini a B ndi folate.
  • Zomera zobiriwira zobiriwira - sipinachi, broccoli, beetroot ndi kale. Amakhala ndi mapuloteni, fiber, antioxidants, calcium, folic acid.
  • … Pali 100 g yokha ya protein mu 2 g ya chipatso, komabe, ili ndi zinthu zina zambiri zothandiza - chitsulo, calcium, magnesium, ayodini, boron, mavitamini A, B, C, K, PP. Chifukwa chake, nthawi zonse imakhala yofunika kwambiri pazakudya zamasamba, makamaka popeza imakwaniritsa kukoma kwa zakudya zosiyanasiyana.
  • Quinoa (quinoa) - kamodzi mankhwalawa atalowa pamwamba makumi awiri padziko lapansi. Ndipo izi sizosadabwitsa. Lili ndi 14 g wa mapuloteni pa 100 g iliyonse, komanso iron, fiber, calcium, potaziyamu, magnesium, zinc ndi chakudya.

Zakudya 11 zapamwamba ndi chitsulo

  • Zipatso zouma. Kuphatikiza pa chitsulo, zili ndi calcium, mkuwa, magnesium, potaziyamu, sodium, phosphorous, mavitamini A, B, C.
  • … Mulinso ma antioxidants, folic acid, fiber ndi mavitamini.
  • Mbeu zamatungu - maso ochepa oterewa amakhala ndi 5% ya mlingo wazitsulo tsiku ndi tsiku, komanso nthaka ndi zina. Mutha kuzigwiritsa ntchito m'malo mwa zokhwasula-khwasula kapena ngati gawo la mbale zina. Pali lingaliro kuti kuphatikiza ndi uchi ndikothandiza kwambiri.
  • Beets - ali ndi michere yambiri, kuphatikiza chitsulo, calcium, folic acid, manganese, ndi antioxidants. Amadziwika kuti Aroma akale ntchito beets kuchiritsa mabala, kuchotsa malungo ndi kudzimbidwa, koma lero ndi yofunika kwa matenda magazi ndi kuchepetsa mphamvu.
  • Pasitala yonse ya tirigu (pasitala, Zakudyazi) Mwa zina, ili ndi potaziyamu, magnesium, calcium ndi chakudya chambiri, chomwe chimalimbikitsa thupi ndi mphamvu ndikupatsa chidwi chokhazikika.
  • Thyme. Zonunkhira zokhala ndi zonunkhira zandimu-tsabola zomwe zimatha kusintha mbale zambiri, ndikuphatikizanso, gwero labwino kwambiri lachitsulo.
  • Mpunga wa Brown ndi mankhwala osunthika omwe amagwiritsidwa ntchito m'ma khitchini ambiri padziko lonse lapansi. Ili ndi chitsulo chochulukirapo, choncho imadyetsa komanso kuyeretsa thupi, komanso imathandizira kuthana ndi kutopa.
  • … Amati ngati mutayamba tsiku lanu ndi oatmeal, mutha kuyiwala zakusowa kwachitsulo, makamaka popeza kuli zinthu zina zothandiza, kuphatikiza zinc, magnesium, phosphorous, mavitamini a gulu B, E, PP.
  • Msuzi wa maula. Mwina imodzi mwazitsulo zokoma kwambiri zachitsulo. Kuphatikiza apo, ili ndi vitamini C ndi organic acid, chifukwa chake tikulimbikitsidwa kuti timwe pakakhala kuchepa kwa magazi, kapena kuchepa kwa magazi.
  • Mbatata. Ndani angaganize kuti kuphatikiza pa chitsulo, ma fiber ndi ma organic acid, ili ndi vitamini C, potaziyamu, calcium, boron, manganese ndi magnesium. Zowona, ndizochepa kwambiri ndipo nthawi zambiri mumatumbo ofiira, makamaka pakhungu lawo.
  • Chokoleti chakuda. 100 g imakhala mpaka 35% yamtengo watsiku ndi tsiku wachitsulo.

Zakudya 8 zapamwamba kwambiri za calcium

  • Masamba obiriwira obiriwira ndi nkhokwe ya michere.
  • Tofu
  • - chotukuka chachikulu komanso chowonjezera chokoma kuti mumalize kudya. Mtedza umodzi wokha uli ndi calcium ya 175 mg, komanso phosphorous, magnesium, potaziyamu ndi vitamini E. Zofunikira kwambiri kutopa, kukhumudwa, migraine ndi kusowa tulo.
  • Mbewu. Pafupifupi mbewu zonse zili ndi calcium yambiri ndi vitamini D.
  • Mabulosi akutchire. Zipatso 1 zokha zimakhala ndi 40 mg ya calcium, komanso potaziyamu, magnesium, phosphorous, iron, manganese, mavitamini A, B, C, E, K, PP.
  • Malalanje. Mu zipatso 1 - mpaka 50 mg ya calcium, komanso magnesium, phosphorous, potaziyamu, mavitamini A, B, C, PP.
  • … Khulupirirani kapena ayi, 100 g wa mankhwalawa ali ndi 1000 mg ya calcium. Itha kuwonjezeredwa pazakudya zomwe mumakonda, kuphatikiza mchere.
  • Nyemba. 100 g imakhala ndi calcium ya 160 mg, kutengera mtundu wawo.

Zakudya 10 zapamwamba kwambiri

  • Sipinachi.
  • … Mphamvu yakuchiritsa kwa mankhwalawa ndi yopeka, ndipo pachifukwa chabwino. Lili ndi michere yambiri, kuphatikiza zinc, kuti mutha kuyilowetsa muzakudya zanu za tsiku ndi tsiku.
  • Mtedza, komabe, posowa, mtedza wina ndi woyenera.
  • Chokoleti chakuda. Chimodzi mwazinthu zabwino kwambiri za nthaka komanso kusangalala. Zili choncho chifukwa cha shuga wambiri, muyenera kugwiritsa ntchito moyenera.
  • Msuzi wa Brown
  • Bowa, makamaka boletus, boletus, chanterelles. Kuphatikiza pa zinc, amakhalanso ndi manganese ndi mkuwa.
  • Currant, yomwe imakhalanso ndi vitamini C wambiri.
  • Chofufumitsa cha Brewer ndi chophika buledi ndichopangira zinc ndi chitsulo.
  • … Muli zinc, calcium, sodium, potaziyamu, chitsulo, zonse zofunikira za amino acid, mavitamini A, B, C.
  • Nsomba ndi nsomba. Amawerengedwa kuti ndi magwero abwino kwambiri a zinc, chifukwa chake, madokotala samalimbikitsa kuti azipereka ngakhale kwa osadyera okhazikika.

Zakudya Zabwino Kwambiri za Vitamini B12

Ngakhale kuti kufunikira kwa vitamini B12 ndi kochepa (3 mg patsiku), kusowa kwake kumayambitsa matenda aakulu a mtima. Kuonjezera apo, kuperewera kwake kumakhudza kwambiri chitetezo cha mthupi, ubongo ndi chiwindi. Odyera zamasamba amatha kuzipeza kuchokera ku soya, masamba a zomera, kuphatikizapo nsonga za radishes kapena kaloti, anyezi wobiriwira, sipinachi, majeremusi a tirigu, ndi mkaka. Kwa omwewo omwe amadya zamasamba omwe asiya zomalizazi, madokotala amalimbikitsa kulabadira ma vitamini complexes ndi zomwe zili. Zowona, ziyenera kusankhidwa pamodzi ndi dokotala.

Zakudya zisanu zapamwamba za Vitamini D

  • Bowa.
  • ndi madzi a lalanje.
  • Mafuta a soya.
  • Zakudya zamkaka. Kuwonjezera pa vitamini D, ali ndi calcium ndi mapuloteni.
  • … Amakhalanso ndi chitsulo, manganese, zinc, mavitamini A, B, E.

Mwachidule pazonsezi, ndikufuna kudziwa kuti kusungunuka kwa mavitamini kapena zofufuza mu chinthu chimadalira osati mtundu wake wokha, komanso mtundu wa nthaka yomwe idakulira (ngati ilipo) ), ndi kuchuluka kwa chithandizo cha kutentha. Kupezekanso kwa zinthu zina, zomwe ndizofunikira pakukonzekera kwathunthu, ndikofunikanso. Mwachitsanzo, pankhani yachitsulo, yomwe imalowa bwino ndi vitamini C.

Koma izi zilinso ndi maubwino ake. Kupatula apo, zinthu zilizonse zochiritsa zomwe zimachitika chifukwa cha zinthu izi, zonse zimangothandiza pakungolimbitsa thupi. Chitsanzo chochititsa chidwi cha izi ndi zinc, yomwe mwambiri, mwatsoka, imalimbikitsa kugawanika kwa maselo a khansa. Chifukwa chake, ndizotheka ndikofunikira kuyang'ana kumbuyo upangiri ndi malingaliro a akatswiri azaumoyo. Koma chitsimikiziro chabwino kwambiri cha kulondola kwa zomwe adalemba ayenera kukhala ndi thanzi labwino komanso thanzi labwino!

Onetsetsani kuti muwaganizire ndikukhala osangalala!

Zambiri pa zamasamba:

Siyani Mumakonda