Zambiri zoperekedwa ndi US Academy of Nutrition and Dietetics.
Mosasamala kanthu kuti ndinu wamasamba ati, muyenera kuphatikiza zakudya zosiyanasiyana m'zakudya zanu, kuphatikizapo tirigu, zipatso, ndiwo zamasamba, nyemba, mtedza, ndi njere. Powerenga upangiri wa Academy of Nutrition and Dietetics (USA) kwa osadya masamba, mutha kutsimikiza kuti zakudya zanu zatsiku ndi tsiku zimakwaniritsa zosowa za thupi lanu.
Kashiamu.
Odya zamasamba ayenera kudya magwero osiyanasiyana a calcium kuti akwaniritse zosowa zawo za tsiku ndi tsiku. Kafukufuku wasonyeza kuti odya zamasamba amamwa ndi kuyamwa kashiamu wochuluka kuchokera ku chakudya kusiyana ndi osadya zamasamba. Zakudya zamkaka zimakhala ndi calcium yambiri. Ngati zakudya za mkaka sizikuphatikizidwa muzakudya zanu, calcium yokwanira imatha kupezeka kuchokera ku zakudya zamasamba.
Nawu mndandanda wamagwero azamasamba a calcium:
- Mkaka wopanda mafuta ochepa kapena wosakanizidwa, yoghurt, ndi tchizi
- Mkaka wa soya kapena mkaka wa mpunga
- mbewu
- Madzi okhala ndi calcium
- Calcium Wowonjezera Tofu
- masamba obiriwira masamba
- Burokoli
- nyemba
- Mafuta a amondi ndi amondi
- Mbeu za Sesame ndi Sesame Mafuta (tahini)
- soya mtedza
Chitsulo.
Omwe amadya zamasamba ayenera kudya mitundu yosiyanasiyana ya ayironi kuti akwaniritse zosowa zawo za tsiku ndi tsiku. Kudya magwero achilengedwe a vitamini C (zipatso za citrus, madzi alalanje, tomato) pa chakudya chilichonse kumawonjezera kuyamwa kwachitsulo.
Magwero achitsulo:
- Soya, mtedza
- Zamasamba zobiriwira zakuda, zitsamba
- nyemba
- Mkate wachitsulo, mpunga ndi pasitala
- Peanut batala
Mapuloteni.
Mapuloteni amapezeka muzakudya zambiri za zomera komanso zanyama. Thupi lanu limapanga mapuloteni akeake ngati mudya zakudya zambiri zomwe zimakhala ndi zopatsa mphamvu zokwanira tsiku lonse.
Mapuloteni a zamasamba ndi awa:
- nyemba
- Mbewu zonse
- Zogulitsa za soya
- Mtedza ndi batala wa mtedza
- Zokolola za mkaka
Vitamini B12.
B12 imapezeka muzinthu zonse zanyama, kuphatikiza mazira ndi mkaka. Kupeza vitamini B12 wokwanira nthawi zambiri si vuto kwa odya zamasamba omwe amadya mkaka kapena mazira. Koma osadya zamasamba okhwima, komabe, angafunikire kuwonjezera zakudya zawo mwa kusankha zakudya zokhala ndi mavitamini ambiri kapena osaposa 12 peresenti ya mtengo watsiku ndi tsiku wa vitamini B100 (cobalamin).
Magwero a Zamasamba a B12:
- Zakudya zolimba ndi vitamini B12, kuphatikiza yisiti yopatsa thanzi, mkaka wa soya, muesli. Onetsetsani kuti mwayang'ana chizindikiro.
- Zokolola za mkaka
Vitamini D.
Zakudya zamkaka zimalimbikitsidwa ndi vitamini D ku United States. Anthu amene amasankha kusadya mkaka komanso amene sakhala padzuwa nthawi zonse angafune kuganizira za kumwa vitamini D, osapitirira 100 peresenti ya mtengo watsiku ndi tsiku.
Magwero a zamasamba a vitamini D ndi awa:
- Zakudya zokhala ndi vitamini D: mkaka wa soya, mkaka wa ng'ombe, madzi a lalanje, muesli