Zakudya zokonzekera zamasamba

Vegetarianism ndi dongosolo lapadera lazakudya lomwe limakupatsani mwayi wochotsa pafupifupi matenda onse ndikukhala osangalala. Otsatira ake, nkhani za mbiri yakale, ndipo ngakhale asayansi ndi madokotala amanena izi. Zowona, onse amamveketsa bwino kuti mutha kumva mphamvu zake zamatsenga nokha ngati mukukonzekera bwino zakudya zanu.

N’chifukwa chiyani kuli kofunika kusamala kwambiri za zakudya zanu?

Ndi zakudya zopatsa thanzi zomwe zimalola munthu kukwaniritsa zosowa zake pazakudya zofunika. Kukana kwa izi kapena mankhwala omwe amalemeretsa thupi ndi zakudya izi zimakhala ndi zotsatirapo ngati kuperewera kwawo sikunabwerezedwe.

Simuyenera kupita kutali mwachitsanzo. , monga matenda omwe amagwirizanitsidwa nawo, nthawi zambiri samakhala kanthu koma zotsatira za kusalinganika kosayenera kwa zakudya zanu. Inde, izi sizikugwira ntchito ku zotsutsana ndi zamasamba zokha, zomwe pazifukwa zina sizinadziwike mu nthawi.

Zolakwika zokonzekera zakudya

• Cholakwika chofala kwambiri ndi omwe amadya zamasamba ndi kudya zakudya zomwezo, kupatula nyama. Izi ndizolakwika ndipo thupi lidzakukumbutsani izi mwachangu. Kuukira kwa mutu, kutaya mphamvu, kukhumudwa ndi zina "zokondweretsa" zomwe zimawonedwa. Kuti izi zisachitike, muyenera kungosintha mapuloteni a nyama ndi masamba. Kupatula apo, ndi omwe amapereka kukula kwa minofu ya minofu, kaphatikizidwe ka michere ndi magwiridwe antchito a ziwalo zonse ndi machitidwe.
• Kuphatikiza pa mapuloteni, odyetsera zamasamba amatha kukhala opanda chitsulo, zinki, vitamini B12, omega-3 fatty acids ndi calcium. Yotsirizirayi ndi yofunika kwambiri chifukwa imayang'anira thanzi la mano. Zakudya zamasamba zokhala ndi zipatso zambiri ndipo, chifukwa chake, ma organic acid omwe ali nawo, amasiya chizindikiro chake pa mano enamel. Ndipo nthawi zina zimatha mpaka kuzimiririka. Osati zakudya zokha zomwe zili ndi calcium zomwe zingathandize kupewa izi, komanso kuyenda padzuwa (zimalimbikitsa kupanga). Ngati alibe mphamvu, muyenera kulumikizana ndi endocrinologist ndikuwunika chithokomiro.
• Chithokomiro chikhoza kuwonongeka chifukwa cha kukana mchere. Chowonadi ndi chakuti si onse omwe amayamba kudya zamasamba amadziwa kuti kuchepa kwake m'thupi kumafunikanso kuwonjezeredwa. Mwachitsanzo, kudya nsomba zam'madzi, zakudya zosiyanasiyana zowonjezera. Kuphatikiza apo, alinso ndi ayodini, omwe amafunikira kupanga mahomoni. Koma osati ambiri mkhalidwe thanzi zimadalira yotsirizira, komanso thanzi la mano.

Zinthu zofunika pazamasamba

1. 1 … Zimabwera mthupi kuchokera ku soya, mtedza, nyemba, mbewu monga chimanga kapena mkaka, ngati sizikuphatikizidwa muzakudya. Pali lingaliro lakuti kudya mapuloteni a tsiku ndi tsiku kwa munthu kuyenera kukhala kochepa kuposa kulemera kwake kwa kilogalamu. Mwa kuyankhula kwina, thupi limafunikira 1 gramu ya mapuloteni pa kilogalamu iliyonse.
2. 2 … Imagwira ntchito yofunikira m'thupi - imathandizira kupanga magazi, chitetezo chokwanira komanso kukhala ndi moyo wabwino. Chitsulo chimayamwa bwino kuchokera ku phala la buckwheat, masamba obiriwira obiriwira, mtedza, njere, buledi, oatmeal, zipatso zouma ndi mazira.
3. 3 ... Amapereka mapangidwe abwinobwino a magazi ndi kagayidwe kake ndipo amapezeka muzinthu za soya, udzu wa m'nyanja, mtedza wa paini, mkaka wothira ndi mazira, koma pang'ono. Ndicho chifukwa chake si zachilendo kuti odyetsera zamasamba agwiritse ntchito zakudya zowonjezera kuti athetse kusowa kwa vitaminiyi. Mwa njira, m'matumbo athanzi, amatha kupangidwa okha. Mankhwala ena okha, kuphatikizapo mahomoni, amatha kusokoneza mayamwidwe ake.
4. 4 - thanzi la mano ndi mafupa zimadalira. Zakudya zamkaka zimatengedwa kuti ndizo gwero la micronutrient iyi, koma osadya masamba amatha m'malo mwa zipatso, tofu, masamba obiriwira obiriwira, kapena mkaka wa soya.
5. 5 - amatenga nawo mbali pazachilengedwe ndipo ali ndi udindo woteteza chitetezo. Odya zamasamba atha kudzaza kusowa kwake mwa kuphatikiza nyemba, nthanga za maungu, ndi mbewu zambewu muzakudya zawo.
6. 6 … Mtima, ubongo, khungu ndi mafupa amafunikira kwambiri. Kuphatikiza pa nsomba, zinthuzi zimapezeka mumbewu, mtedza ndi mbewu zambewu.

Kuphatikizidwa kwa mapuloteni ndi chitsulo

Iwo amati kupeza zinthu zothandiza m’zakudya si chinthu chofunika kwambiri. M'pofunika kwambiri kupereka mulingo woyenera kwambiri zinthu zawo pazipita digestibility.

• Mapuloteni amatengedwa bwino kuchokera ku mkaka - pafupifupi 100%. Zowona, kuchuluka kwamafuta awo kumathandizanso. Kuchulukirachulukira, komanso kutsika kwambiri, kumalepheretsa kutengera kwapamwamba. Mwa njira, tchizi ziyenera kutenthedwa pang'ono musanagwiritse ntchito. Mu mawonekedwe ofunda, ofewa pang'ono, 98% ya mapuloteni amatengedwa mmenemo. Komanso, inu mukhoza kupeza zambiri za ubwino mtedza, makamaka kuchokera. Mapuloteni ochokera kwa iwo amapangidwa ndi 80 - 87%. Komabe, tisaiwale kuti ali ndi zopatsa mphamvu zambiri, zimagayidwa pang'onopang'ono ndikutulutsa mphamvu pang'onopang'ono. Choncho, m'pofunika kugwiritsa ntchito m'mawa. Komanso, nyemba komanso masamba ndi zipatso zidzathandiza kudzaza kusowa kwa mapuloteni. Zowona, zotsirizirazi zimakhala ndi ulusi wambiri komanso ulusi wokhuthala womwe umalepheretsa kuyamwa. Mukhoza kukonza vutoli powonjezera madontho angapo a mafuta a masamba ku mbale ya masamba. Komanso, pamodzi ndi mafuta, osati mapuloteni okha, komanso mavitamini ndi ma microelements adzakhala bwino. Ichi ndichifukwa chake akatswiri azakudya amalangiza kuwonjezera batala ku chimanga kapena kungowiritsa mu mkaka.
• Kuyamwa kwachitsulo. Phytic acid, calcium ndi caffeine zimatha kusokoneza njirayi. Phytic acid imapezeka mumbewu, nyemba, komanso masamba. Kupanga mankhwala osasungunuka ndi mchere, kumalepheretsa kutengeka ndi matumbo. Koma imakhalabe yotetezeka, pokhapokha ngati zakudya zopatsa thanzi zikutsatiridwa. Kupewa zakudya zokhala ndi kashiamu kapena zakumwa za khofi nakonso sikwabwino. Ndikwanzeru kumangowadya patatha theka la ola mutadya chakudya chokhala ndi ayironi. Koma zipatso za citrus zimatha kudyedwa mofanana. Vitamini C amalimbikitsa kuyamwa kwachitsulo.

Chinanso chomwe munthu wamasamba ayenera kudziwa zokhudza mapuloteni

Mukufuna kuti mupindule kwambiri ndi zakudya zama protein zomwe mumadya? Kenako phatikizani mankhwala azitsamba. Zoona zake n’zakuti mapuloteni a nyama, amene odya zamasamba amayenera kusiya, amatchedwa kuti athunthu, chifukwa ali ndi ma amino acid onse ofunikira pamlingo woyenerera, umene sitinganene ponena za mapuloteni a zomera. Ichi ndichifukwa chake, popanga menyu, muyenera kuphatikiza mitundu yosiyanasiyana yazinthu. Mu nkhani iyi, tikukamba za nyemba ndi mbewu. Mwachidule, ndi mpunga kapena msuzi wa mphodza ndi buledi wambewu, mudzalemeretsa thupi lanu ndi ma amino acid onse ofunikira.

Zinsinsi za kupanga zakudya zoyenera

Kodi chofunika kwambiri pakupanga zakudya, kuphatikizapo zamasamba ndi chiyani? Kusamala pakati pa kudya kwamagulu akuluakulu a zakudya. Kuti akwaniritse izi, akatswiri azakudya amalangiza:

• Idyani zipatso ndi ndiwo zamasamba zambiri momwe mungathere. Pazakudya zazikulu komanso ngati zokhwasula-khwasula. Pazonse, payenera kukhala zosachepera 6 mpaka 7 za zakudya izi patsiku.
• Kumbukirani phala. Awa ndi magwero a amino acid, choncho ayenera kuphatikizidwa muzakudya za tsiku ndi tsiku osachepera kawiri.
• Phatikizani nyemba muzakudya. Pamodzi ndi chimanga, iwo adzalemeretsa chakudya ndi zonse zofunika amino zidulo. Mutha kugwiritsa ntchito nthawi imodzi kapena nokha. Chinthu chachikulu ndi chakuti chiyenera kukhala osachepera 1 - 2 pa tsiku.
• Gwiritsani ntchito mapuloteni a ufa ndi zakudya zina zopatsa thanzi ngati mukufunikira. Iwo ali otsika mu zopatsa mphamvu ndipo mwamtheradi vuto, koma nthawi yomweyo akhoza kwambiri kuwonjezera kuchuluka kwa mapuloteni ndi kufufuza zinthu mu mbale iliyonse. Katswiri wodziwa za zakudya kapena zakudya zopatsa thanzi adzakuthandizani kusankha zoyenera.
• Idyani zakudya zapamwamba nthawi zambiri. Izi ndi zakudya wamba, amene ali pazipita zakudya. Izi zikuphatikizapo acai, spirulina, vanilla pods, cashews yaiwisi, koko wamoyo, guarana.

Zomwe ziyenera kukhala menyu wamasamba tsiku lililonse

Akatswiri a zakudya amanena kuti zakudya zamasamba ziyenera kukhala zolemera, ndipo zakudyazo ziyenera kukhala zosiyanasiyana komanso zokonzedwa mokoma. Ndiye sipadzakhala kumva njala ndi chikhumbo chobwerera ku nyama.

Malangizo ochepa osavuta adzakuthandizani kulimbitsa chidaliro chanu pakusankha kwanu:

1. 1 Muyenera kukonzekera zakudya zanu m'njira yoti mukhale ndi zakudya zazikulu zitatu ndi zokhwasula-khwasula zingapo. Zakudya zamasamba zimadyedwa bwino pang'onopang'ono, koma nthawi zambiri. Chifukwa chakuti amagayidwa mofulumira, zomwe sitinganene za nyemba.
2. 2 Kusunga mavitamini pazipita ndi kufufuza zinthu, onse mbale ayenera kupatsidwa osachepera zophikira processing. Ndi bwino kukana kotheratu.
3. 3 Pamaso pa matenda aakulu a m'mimba thirakiti kapena dongosolo la mtima, n'zotheka kutsatira mfundo za zakudya zamasamba. Komabe, ndi bwino kuchepetsa kudya zakudya contraindicated pa matenda amenewa. Apo ayi, iwo nthawi zonse amayambitsa kuwonjezereka.
4. 4 Kuti mumve kudzaza kwa zokonda pokonzekera zakudya zamasamba, muyenera kuganizira za kugwirizana ndi kugwirizana kwa zinthu.
5. 5 Ndipo kuti mupindule kwambiri ndi zakudya zanu zatsopano, muyenera kuphika zonse mwachikondi!

Malinga ndi magwero akale, cholinga cha kudya zamasamba sikungochepetsa thupi kapena kuchotsa matenda onse. Dongosolo lopatsa thanzi limeneli lakonzedwa kuti lithandize munthu kupeza mgwirizano ndi chimwemwe chenicheni. Koma zimenezi zingatheke kokha mwa kutsatira mosamalitsa mfundo zake.

Kumbukirani izi, konzekerani mosamala zakudya zanu, yang'anani zokonda zatsopano ndi kuyesa - ndipo mudzawona izi posachedwa!