Malangizo 10 kwa Odyera Zamasamba ochokera ku USDA Nutrition Center
Zamasamba zitha kukhala chakudya chathanzi. Chachikulu ndikudya zakudya zosiyanasiyana mokwanira kuti mukwaniritse zosowa zanu zama calorie ndi michere.
1. Ganizirani Mapuloteni
Zosowa zanu zamapuloteni zitha kukwaniritsidwa mwa kudya zakudya zamitundumitundu. Mapuloteni a anthu omwe amadya ndiwo zamasamba ndi nyemba ndi nandolo, mtedza ndi soya, komanso zakudya monga tofu ndi tempeh. Lacto- ndi ovo-vegetarian amathanso kupeza mapuloteni kuchokera ku mazira ndi mkaka.
2. Magwero a calcium ku mafupa
Calcium imagwiritsidwa ntchito pomanga mafupa ndi mano. Odya zamasamba ena amadya mkaka, womwe ndi magwero abwino kwambiri a calcium. Magwero ena a kashiamu kwa odya zamasamba ndi mkaka wa soya wopangidwa ndi calcium (chakumwa cha soya), tofu wokhala ndi calcium sulfate, chimanga cham’mawa chokhala ndi kashiamu ndi madzi a malalanje, ndi masamba a masamba obiriŵira (sipinachi, mpiru, letesi, bok choy).
3. Zosiyanasiyana m'zakudya zanu
Zakudya zambiri zodziwika ndi kapena zimatha kukhala zamasamba, monga Zakudyazi ndi msuzi, pitsa yamasamba, lasagna yamasamba, tofu, zowotcha zamasamba, burrito ya nyemba.
4. Yesani soya burgers, soya skewers, soya otentha agalu, marinated tofu kapena tempeh, ndi zipatso kebabs. Zamasamba zokazinga zimakomanso!
5 . Gwiritsani ntchito nyemba ndi nandolo
Chifukwa cha kuchuluka kwa michere ya nyemba ndi nandolo, amalimbikitsidwa kwa aliyense, wamasamba komanso osadya masamba. Sangalalani ndi saladi ya nyemba kapena msuzi wa nandolo. Ma pie okoma kwambiri okhala ndi nyemba zodzaza.
6. Yesani mitundu yosiyanasiyana ya zamasamba zopangidwa ndi nyama, omwe ali ndi kukoma ndi maonekedwe a anzawo omwe sadya zamasamba, koma ali ochepa mu mafuta a saturated ndipo alibe cholesterol. Yesani soya patties chakudya cham'mawa, soseji chakudya chamadzulo, ndi burgers nyemba kapena falafel.
7. Pitani kumalo odyera
Malo ambiri odyera amapereka zosankha zamasamba. Funsani za kupezeka kwa zakudya zamasamba. Onjezani masamba kapena pasitala m'malo mwa nyama.
8. Konzani zokhwasula-khwasula zokoma
Sankhani mtedza wopanda mchere ngati chotupitsa ndikuwonjezera ku saladi kapena mbale zazikulu. Mukhoza kuwonjezera ma amondi kapena walnuts mmalo mwa tchizi kapena nyama ku saladi wobiriwira.
9. Pezani Vitamini B12
Vitamini B12 imapezeka mwachilengedwe muzanyama zokha. Odya zamasamba asankhe zakudya zokhala ndi vitamini imeneyi, monga chimanga kapena soya, kapena kugula vitamini B12 ku pharmacy ngati akana chilichonse chanyama. Yang'anani chizindikiro kukhalapo kwa vitamini B12 muzakudya zolimba.
10. Konzani menyu yanu motsatira malangizo asayansi azakudya.