Zakudya zochokera ku zomera zikuchulukirachulukira padziko lonse lapansi. Pamene anthu akuchoka ku omnivores, funso lidakalipo: Kodi zakudya zamasamba ndi zamasamba zilidi ndi thanzi? Yankho ndi inde, koma ndi chenjezo. Zakudya zamasamba ndi zamasamba zimakhala zathanzi zikakonzedwa bwino, zimapereka zakudya zokwanira, komanso zimathandiza kupewa ndi kuchiza matenda.
Komabe, anthu okonda zamasamba akadali ozunguliridwa ndi nthano zambiri. Tiyeni tione zoona zake.
Nthano 1
Odya zamasamba ndi omwe amadya nyama sapeza zomanga thupi zokwanira
Popeza nyama yakhala ikufanana ndi mapuloteni, ogula ambiri amafunitsitsa kupeza mitundu yonse ya zomera zomwe zili nazo. Komabe, zidule zapadera sizifunikira pano - chakudya choganiziridwa bwino ndi chokwanira. Kawirikawiri, mapuloteni a zomera amakhala ndi fiber zambiri komanso mafuta ochepa kwambiri. Kapangidwe kameneka ndiye mwala wapangodya wa zakudya zopatsa thanzi. Pali zomera zambiri zomanga thupi zomwe zimagwirizana bwino ndi zakudya zathanzi: nyemba, soya, mbewu zonse, mtedza, mkaka wosakanizidwa.
Wanyama ayenera kudya zomanga thupi kuposa odya nyama ndi lacto vegetarian. Chifukwa chake n’chakuti mapulotini opangidwa kuchokera ku mbewu zonse ndi nyemba satengedwa kwambiri ndi thupi kusiyana ndi mapuloteni a nyama. Mapuloteni ochokera ku zomera amatsekedwa m'makoma a maselo, zomwe zimapangitsa kuti zikhale zovuta kuzichotsa ndi kuzisakaniza. Ma vegans amalangizidwa kuti azidya zakudya monga nyemba za burritos, tofu, mphodza, ndi masamba okazinga kwambiri.
Nthano 2
Thanzi la mafupa limafuna mkaka
Mkaka si chakudya chokha chimene chingathandize thupi kupanga mafupa olimba ndi kuwateteza. Thanzi la mafupa limafunikira zakudya zambiri, kuphatikizapo calcium, vitamini D, ndi mapuloteni. Chilichonse mwazinthu izi chimapezeka muzakudya zopangidwa ndi mbewu monga broccoli, bok choy, tofu, ndi mkaka wa soya.
Ngati simudya mkaka, muyenera gwero lina la calcium lochokera ku zomera. Ndikoyenera kudya zakudya zokhala ndi calcium - chimanga, madzi a lalanje ndi tofu. Zakudya zotere ziyenera kutsagana ndi masewera olimbitsa thupi, yoga, kuthamanga, kuyenda ndi masewera olimbitsa thupi ndizothandiza.
Nthano 3
Kudya soya kumawonjezera chiopsezo cha khansa ya m'mawere
Kwa nyama zamasamba ndi zamasamba, soya ndi gwero labwino la mapuloteni ndi calcium. Palibe umboni wosonyeza kuti soya amawonjezera chiopsezo cha khansa ya m'mawere mwanjira iliyonse. Ana kapena achinyamata omwe adadya soya sanawonetse kuchuluka kwa matendawa. Mosasamala kanthu za mtundu wa zakudya, zosiyanasiyana ndizofunikira.
Nthano 4
Zakudya zamasamba sizoyenera kwa amayi apakati, ana ndi othamanga
Zakudya zoyenera zamasamba ndi zamasamba zimatha kukwaniritsa zosowa zonse za anthu amisinkhu yonse, kuphatikiza amayi apakati, oyamwitsa, ndi othamanga. Muyenera kutsimikiza kuti thupi limalandira zakudya zonse zofunika. Mwachitsanzo, amayi apakati amafunika ayironi yambiri; ayenera kudya zakudya zokhala ndi iron yambiri zomwe zili ndi vitamini C, zomwe zingathandize kuti thupi lizitha kuyamwa. Chitsulo sichimamwa bwino chikachokera ku zomera. Kuphatikiza kwachitsulo ndi vitamini C kumafunika: nyemba ndi salsa, broccoli ndi tofu.
Kudya zamasamba kungathandize kuti makanda, ana, ndi achinyamata akukula bwino. Vegans - akulu ndi ana - angafunike mapuloteni ochulukirapo, kutengera momwe matupi awo amapangira mapuloteni opangidwa ndi zomera. Komabe, zosowazi zimatha kukwaniritsidwa ngati zakudya zili zosiyanasiyana komanso zili ndi zopatsa mphamvu zokwanira.
Othamanga ambiri omwe amapikisana nawo ayenera kudya zakudya zomanga thupi komanso zakudya zomanga thupi, zomwe mwina zimachokera ku zomera.
Nthano 5
Chomera chilichonse chamasamba ndi chathanzi
Mawu akuti "zamasamba" kapena "zamasamba" sakutanthauza kuti tili ndi mankhwala athanzi. Ma cookie ena, tchipisi, ndi chimanga za shuga zingakhale zamasamba, koma nthawi zambiri zimakhala ndi shuga wopangira komanso mafuta osapatsa thanzi.
Zakudya zokonzedwa ngati ma burgers a veggie zingawoneke ngati njira yabwino yodyera zamasamba, koma sizotetezeka kwenikweni kusiyana ndi zinyama zawo. Tchizi, ngakhale kuti ndi gwero labwino kwambiri la calcium, limakhalanso ndi mafuta ochuluka ndi cholesterol. Zomwe zili muzogulitsa ziyenera kufotokozedwa pa lebulo. Mafuta okhuta, shuga wowonjezera, ndi sodium ndizofunika kwambiri zomwe zimasonyeza kuti mankhwala ndi okayikitsa.