Moni! Ndife okondwa kuti mwaganiza zolowa m'gulu la osadya. Kukhala wosadya zamasamba kumatanthauza kusangalala ndi chakudya chopanda nyama kwinaku mukukhala ndi thanzi labwino komanso kuthandiza kuti dziko likhale labwino. Mudzamvadi zotsatira zabwino za zakudya zamasamba ndipo moyo wanu udzakhala wabwino mwakuthupi komanso m'maganizo pakangopita nthawi yochepa mutasankha. Tsiku lililonse sabata yamawa, mudzalandira imelo yomwe idzayankhe ena mwa mafunso omwe anthu omwe akusintha kupita ku zakudya zamasamba amakhala nawo. Kuphatikiza apo, tikutumizirani mfundo zosangalatsa ndi zina zowonjezera, komanso ntchito za tsiku ndi tsiku. Chitani zonse zomwe mungathe kuti muzichita masewera olimbitsa thupi pafupipafupi. Izi zikuthandizani kuti mutenge nawo mbali pazamasamba. Osadandaula - ndi zophweka! Ili ndi funso lofunika kwambiri lomwe muyenera kudzifunsa musanayese kukhala wosadya zamasamba. Kudziwa zifukwa zenizeni zomwe zimakulimbikitsani kudzakuthandizani kupeŵa chiyeso chofuna kudyanso nyama. Yang'anani pamndandanda wotsatirawu wa zifukwa zofala zomwe anthu amakhalira osadya masamba ndikuchotsa zomwe zimakulimbikitsani. Chimodzi mwazotsatira zowoneka bwino zakusintha zakudya zamasamba ndikukhala ndi thanzi labwino. Kafukufuku wopitilira akuwonetsa kuti odya zamasamba amakhala athanzi kuposa anzawo omwe amadya zakudya zambiri. Kafukufuku wachipatala omwe adachitika mchaka cha 2006 adatsimikizira kuti odya zamasamba kapena anthu omwe amangodya nyama amachepera 11% kukhala onenepa kwambiri, ndipo kudya zamasamba kumachepetsa kwambiri chiopsezo cha matenda, kuphatikizapo matenda amtima, khansa ndi shuga. . Mwachionekere, odya zamasamba amakhala athanzi kwambiri. Malinga ndi bungwe la UN FAO (Food and Agriculture Organization), 18% ya mpweya wotenthetsa dziko padziko lonse umachokera ku makampani a nyama. Kupanga nyama mwachibadwa sikubala zipatso. Chofunikira ndichakuti pamafunika 1 masamba opatsa mphamvu kuti apange 10 calorie ya nyama. Kuchokera pamalingaliro achuma, kupanga koteroko sikothandiza. Zomwe zili pamtengo wamayendedwe, nyumba, zinyalala za nyama komanso kuipitsidwa kwamadzi, ndipo muli ndi imodzi mwamafakitale odetsedwa kwambiri, kwenikweni. Bungwe la FAO linanenanso kuti kupanga nyama ndi kumene kumayambitsa kuwonongeka kwa nkhalango ku Latin America, osati kuwonjezeka kwa mbewu za soya, malinga ndi magwero ena. Pamene dziko likulemera, kufunikira kwa nyama kukukulirakulira. Pokhala wosadya zamasamba, mudzadumpha "ulalo wapakatikati" ndikuyamba kupeza zopatsa mphamvu mwachindunji. Kwenikweni nyama mabiliyoni ambiri amaphedwa chaka chilichonse kuti akhutiritse chizoloŵezi cha nyama ya anthu, ndipo zambiri za izo zinaleredwa m’mikhalidwe yankhanza. Nyama imatengedwa ngati gawo la kupanga, osati ngati chamoyo chokhala ndi zilakolako zake, zosowa zake komanso kuthekera komva ululu. Nyama zimakula m’mikhalidwe yovuta kwambiri, zimabayidwa jekeseni wochuluka wosakhala wachibadwa wa mahomoni ndi maantibayotiki, ndipo zimafa imfa yowawa. Zonsezi zimapangitsa kuti anthu ambiri asiye chizolowezi chodya nyama. Pokhala wodya zamasamba, mumasiya kutenga nawo mbali pa chitukuko cha nyama. 72% ya tirigu wopangidwa ku US amadyetsedwa kwa ziweto. Kwenikweni, ndi kugaŵidwa koyenera, tingathe kuthetsa njala yapadziko lonse. Tengani pepala ndikulemba zifukwa zomwe zimakulimbikitsani kukhala wosadya zamasamba. Kodi kwenikweni chikukukhudzani ndi chiyani? Kodi mukuda nkhawa ndi thanzi lanu? Dziko lonse? Kapena ndi kuphatikiza zifukwa zingapo? Kenako, fufuzani pang'ono pazinthu zomwe zimakudetsani nkhawa kwambiri. Kuti muchite izi, werengani zolemba zingapo pa VegOnline, komanso gwiritsani ntchito zida kudzera pa Google. Mudzapeza mfundo zosangalatsa ndi mfundo zimene zingakuthandizeni kuganizira mozama nkhani zimene zimakukhudzani. Pambuyo pake, yankhaninso funsoli: chifukwa chiyani mukufuna kukhala wamasamba. Khalani ndi tsiku labwino! Ndiye tiyeni tipite ku bizinesi! Mutakhala pansi ndikuganizira chifukwa chake mukufuna kukhala wosadya zamasamba, muyenera kusankha mtundu wamasamba omwe mukufuna kusankha. Pali mitundu ingapo ya zamasamba. Pakati pawo palibe zamasamba "zolondola" kapena "zochepa" - ndi njira zosiyana. Mtundu uliwonse wa zamasamba uli ndi zoletsa zakezakudya. Ndipo muyenera kuganiza ndikusankha mtundu wanji wa chakudya chomwe chimakuyenererani bwino. Mwina mumadziwa kale zakudya zamtundu wa lacto-zamasamba: kukana nyama zonse, koma kugwiritsa ntchito mkaka ndi zotumphukira zake zonse. Anthu ambiri amatsatira mtundu uwu wa zamasamba - zimagwirizana ndi zikhulupiriro zawo zandale ndi zamakhalidwe abwino ndipo zimawathandiza kupeza zakudya zosiyanasiyana popanda zovuta. Mazira amadyedwa pamodzi ndi mkaka ndi mkaka. (iye ndi wosadya zamasamba). Flexitarian ndi munthu amene nthawi zina amadya nyama koma amapita kutali kuti ayisiye kuti ikhale yabwino. Anthu ambiri amakhalabe flexitaria kwa nthawi yayitali mpaka atakhala odyetsera zamasamba pazifukwa zandale. Nthawi zambiri anthu amadya nyama pazifukwa zamagulu: mwachitsanzo, mutha kuyitanidwa ku chakudya chamadzulo osadziwa kuti ndinu odya zamasamba kapena anzanu ndi makolo anu amada nkhawa ndi zakudya zanu ndikuyesa "kukudyetsani". Zingakhale zophweka kwa inu poyamba. - awa ndi anthu omwe sadya nyama iliyonse, koma sanataye nsomba, mazira ndi mkaka. musadye nyama, nsomba, mazira ndi mkaka. Ena amapewanso kudya uchi ndi shuga woyengedwa bwino, koma izi ndi zomwe amakonda kwambiri. Odya nyama amapewanso kuvala zovala zomwe zimapangidwa kuchokera kumakampani anyama: zikopa ndi ubweya. Pali mzere wonse wa zovala zamakhalidwe abwino zotere zomwe zilibe kuzinthu zopha nyama. Amagulitsa chilichonse kuyambira makandulo a soya ndi zakudya zamasamba mpaka zovala ndi nsapato. Chifukwa chake, ngati mungasankhe njira iyi, ndiye kuti muli pagulu labwino! osakonza chakudya pa kutentha kuposa madigiri 115 Fahrenheit (kapena 48 digiri Celsius). Amakhulupirira kuti pa kutentha kwambiri, chakudya chimataya mphamvu zake zambiri. Odya zakudya zosaphika amadya masamba, zipatso, nyemba zosiyanasiyana, mtedza, ndi mbewu zonse. Chakudya chamtundu uwu chimaphatikizapo njira yosamala posankha chakudya. Ganizirani mosamalitsa mitundu yomwe ili pamwambayi yazamasamba. Yang'ananinso zomwe zimakulimbikitsani kuti mukhale osadya zamasamba: azachipatala, zachilengedwe, ndale, komanso zamakhalidwe. Ndipo sankhani mtundu wazamasamba womwe uli pafupi kwambiri ndi inu. Kodi mudzakhala wosadya masamba pazifukwa zamakhalidwe abwino poyambirira? Ngati inde, ndiye kuti zakudya za vegan zili pafupi kwambiri ndi inu. Koma kutsatira veganism, muyenera kuyang'anitsitsa zakudya zanu ndikuziwerengera m'njira yoti mutsimikizire kuti ndizothandiza. Kwa anthu ambiri, mutha kukhala wokonda zamasamba. Kusintha ku lacto-vegetarianism ndikosavuta ndipo sikungabweretse kusintha kwakukulu m'moyo wanu. Pachifukwa ichi, tikulemberani za chitukuko cha lacto-vegetarianism. Koma ngati mwasankha mtundu wina wa zamasamba (veganism kapena cheesemaking), ndiye kuti malangizo athu onse akhoza kusinthidwa mosavuta ku njira yanu yosankhidwa. Zabwino zonse! Masana abwino! Kufikira lero, takambirana za nkhani zamasamba. Yakwana nthawi yoti muchoke ku chiphunzitso ndikuchita: Izi zithandiza kusintha kwa zamasamba kukhala kosavuta komanso kusintha mwachangu. Ngati mukukonzekera kudya nyama yophika chakudya chamasana, yesani m'malo mwake ndi nyemba, mbewu zonse, ndi ndiwo zamasamba. Anthu ena alibe vuto kuchotsa nyama pazakudya zawo za tsiku ndi tsiku. Ngati chilakolako chanu cha nyama ndi champhamvu kwambiri, yesetsani kusinthanitsa ndi nyama yopangira: tsopano pogulitsa mungapeze zinthu zambiri zosiyana zomwe zingakuthandizeni kusintha mofulumira. Osadandaula! Muli ndi masiku ena anayi musanatenge sitepe ina m'moyo wanu ndikukhala wosadya zamasamba. Ngati mukuda nkhawa kuti simudzakhala ndi mphamvu zokwanira zokana nyama, ndiye kuti tikukupatsani malangizo. Ganizirani za chilengedwe, chikhalidwe, ndale, kapena thanzi lanu. Ndi gwero losatha la kudzoza kwa kutsimikizira njira yazamasamba. Pali zakudya zambiri zamasamba zomwe zimagwira kukoma ndi maonekedwe a nyama yeniyeni: mitundu yosiyanasiyana ya soseji ya veggie, nyama ya soya m'malo mwa nyama, zonsezi zidzakuthandizani kudula nyama poyamba. Kupeza zatsopano pamoyo nthawi zonse kumakhala kosavuta komanso kosangalatsa kukhala ndi anthu amalingaliro ofanana omwe angakuthandizireni, kugawana zomwe akumana nazo, kupereka malingaliro osavuta komanso okoma a zakudya zamasamba. Njira yosangalatsa yosiya kudya nyama ndikukonzekera chakudya chamadzulo "chotsanzikana". Sankhani madzulo apafupi kwambiri, itanani anzanu ku chakudya chanu chamadzulo cha nyama. Mukhoza kuphika nyama iliyonse, komanso musaiwale za zakudya zamasamba. Anzanu osadya zamasamba adzakondwera kuwona mbale zokonzedwa mwapadera patebulo kaamba ka iwo. Ndikofunika kumvetsetsa kuti gawo lina la moyo latha ndipo malingaliro atsopano akukutsegulirani. Pambuyo pa chakudya chamadzulo "chotsanzikana", yesetsani kuti musadyenso nyama, koma ngati mukuvutikabe, ingochepetsani kudya nyama kamodzi patsiku. Tengani masitepe enieni kumbali iyi ndipo m'masiku anayi okha mudzakhala wosadya zamasamba! Moni! Tikukhulupirira kuti mukuchita bwino poyesetsa kukhala wosadya zamasamba! Tsopano mwakhala kale wokonda zamasamba, kuchepetsa kudya nyama, osaposa kutumikiridwa kamodzi patsiku. Ndipo tikupangiranso kuti mukonzekere tsiku loti musiye nyama. Tsopano popeza mukudya nyama yochepa, musazengereze! Dziwani kuti zakudya zamasamba ndizopatsa thanzi kuposa zakudya "zachikhalidwe". USDA imatsimikizira izi: Komabe, pali nkhani zingapo zokhudzana ndi thanzi zomwe ziyenera kufotokozedwa. Malinga ndi ziwerengero, odyetsera zamasamba ndi omwe amadya zakudya zamasamba ali ndi gawo limodzi la kuchepa kwachitsulo m'thupi ngati anzawo amnivorous. Kudya zakudya zopatsa thanzi, zokhala ndi zakudya zosiyanasiyana, kudzakuthandizani kupewa izi. Ndipotu thupi la munthu limatenga chitsulo mosavuta m’zakudya za zomera ndi kuchuluka kwa zimene timafunikira. Koma ngati mumasamala kwambiri za nkhaniyi, ndiye kuti tikukulimbikitsani kuti mulowetse zakudya zachitsulo monga tofu, sipinachi, chard, thyme, nyemba zobiriwira, mphukira za Brussels, buckwheat. Poyamba, zowonjezera za zinki zingakhale zothandiza kwa iwo omwe amabwera ku zakudya zamasamba. Zomwe mumafunikira tsiku lililonse pazinc ndi pafupifupi 15 mpaka 20 mg. Mukangoyendetsa zakudya zanu, kufunikira kwa zinc zowonjezera kudzazimiririka palokha. Ngati mumadzidalira kuti mukhale wodya zamasamba, ndiye kuti vuto la kusowa kwa zinki m'thupi siliyenera kukuwopsyezani. Kudya kwa tsiku ndi tsiku kwa zinki kumatengedwa mosavuta ndi thupi kuchokera ku zakudya zachilengedwe. Ndipo, ndithudi, chakudya ndi bwino kuposa zowonjezera. Zakudya izi ndi monga: mphodza, tofu, tempeh, mkaka, yoghurt, cashews, njere za dzungu. awiri mwa atatu omega-3 mafuta acids amapezeka mosavuta muzakudya zamasamba - ALA ndi EPA. Ndi chachitatu - DHA - zinthu ndizovuta kwambiri - anthu amapeza gawo la mkango wa omega-3 kuchokera ku nsomba. Zotsatira za kuchepa kwa DHA sizikumveka bwino, koma ngati mukuda nkhawa ndi vutoli, phatikizani ndere zamitundumitundu muzakudya zanu. Seaweed ndi gwero lachilengedwe la omega-3s. Kuti mutenge mlingo watsiku ndi tsiku wa asidi wofunikira, muyenera kudya ma walnuts atatu okha. Pachikhalidwe, B-12 imapezeka makamaka muzanyama. Chiwindi, impso, mkaka, mazira - ali ndi kuchuluka kwa B-12. M'malo mwake, palibe nyama kapena mbewu zomwe zimatha kupanga B-12 - vitamini iyi imapangidwa pafupifupi ndi tizilombo tating'onoting'ono: mabakiteriya, actinomycetes ndi algae wobiriwira wabuluu. Tikukulangizani kuti muphatikize muzakudya zanu zakudya monga masamba obiriwira, mbewu zophuka, yisiti ya mowa, mtedza. Mafunso onse omwe ali pamwambawa sakuyenera kukuwopsyezani. Posintha zakudya zamasamba, inu, m'malo mwake, mumakulitsa ndikulemeretsa zakudya zanu, zomwe zingakhudze thanzi lanu. Yambani kuuza anzanu ndi abale anu za chisankho chanu chokhala osadya zamasamba. Izi ziyenera kuchitika kuti mupewe zovuta komanso mikangano patebulo la chakudya: anthu adziwa kale kuti simudya nyama. Ngati n'kotheka, fotokozani izi osati mwaukali - ingodziwitsani. Ngati anzanu ali ndi chidwi, tiuzeni chifukwa chomwe mudakhalira osadya zamasamba. Zabwino zonse! Khalani ndi tsiku labwino! Dzulo tinalankhula nanu za mavuto ena azaumoyo omwe angabwere mukasintha zakudya zamasamba. Tikukutsimikizirani kuti ndi zakudya zopatsa thanzi, mavutowa sayenera kuwuka. M’malo mwake, thanzi lanu lidzangowonjezereka. Lero tidzakuuzani momwe zosavuta komanso mofulumira kuphika mbale zamasamba. Momwe mungapangire njira yopangira chakudya chokoma komanso chathanzi kuti chigwirizane ndi bizinesi yanu yatsiku ndi tsiku. Zakudya zambiri patebulo lathu nthawi zambiri zimakhala zotha kumaliza. Ndife otanganidwa kwambiri ndi ntchito, banja, kucheza kuti tisamale za kudya bwino. Nthawi zambiri timagwiritsa ntchito zinthu zoterezi, ndizosavuta. Zogulitsa zomwe zatha pang'onopang'ono zimapereka mphamvu mwachangu, koma pamapeto pake, mutatha kudya zakudya zotere, kutopa komanso kutopa kumawonekera. Konzani msuzi, lasagna, pasitala, mbewu kapena nyemba pasadakhale. Anyamule mumtsuko kapena chidebe chotentha ndikupita nawo kukagwira ntchito. Sizidzakutengerani nthawi yochuluka. Onetsetsani kuti zakudya zanu zili ndi ndiwo zamasamba zokwanira. Zosiyanasiyana zimakhala bwino! Sungani zakudya zochepa zomwe mukufuna kunyumba: ndiwo zamasamba ndi zipatso, mbewu zosiyanasiyana ndi nyemba, ndipo mwina masamba owumitsidwa kuti musunge. Mwa kusunga zonse zimene mukufuna pafupi, mudzawononga nthawi yochepa yokonza chakudya. Pochita izi, mudzapulumutsa nthawi ndi ndalama zambiri. Mukamaphika nokha, mudzadziwa bwino zakudya zomwe zimapanga zakudya zanu. Lembani mndandanda wazinthu zomwe mukufuna. Zitha kukhala masamba ndi zipatso zosiyanasiyana, mbewu ndi nyemba, komanso nyama yopangira. Tengani mndandandawu ndikugula zonse zomwe mukufuna. Sungani zogulira! Kotero, tsopano mukudya kale nyama yochepa - izi ndi zabwino kwambiri! Achibale anu ndi anzanu akudziwa za chisankho chanu. Mwinamwake mwakonza kale chakudya chamadzulo chotsazikana ndi nyama. Zonsezi zimatisangalatsa! Chifukwa cha masitepe oterowo, dziko lotizungulira limakhala malo abwinoko ndi achilungamo. Mawa tikambirana zina mwazakudya zobisika zosadya zamasamba zomwe mungakumane nazo. Mwamwayi kwa inu! ndipo Вас! Kwatsala masiku awiri okha ndipo mudzakhala wamasamba weniweni! Mwina mwasiya kale nyama kapena mwangochepetsa kudya kwake. Mulimonse momwe zingakhalire, mukuyenda mwachangu ku cholinga chanu - kukhala wamasamba ndipo mwachita kale zambiri pa izi! Lero tikambirana za nyama zomwe zingakhalepo muzamasamba. Muyenera kudziwa za iwo, chifukwa pali mitundu yosiyanasiyana yazamasamba: okonda zamasamba ena amakhala okhwima pankhani yosankha zakudya, kuyesera kuchotseratu zina zilizonse zomwe sizili zamasamba, pomwe ena amangokana nyama ndipo samalabadira zowonjezera zosiyanasiyana. mankhwala. ndi chimodzi mwazinthu zodziwika bwino zanyama zomwe timadya mosasamala. Amagwiritsidwa ntchito ngati coagulation popanga tchizi. Rennet amapangidwa kuchokera m'mimba mwa ana a ng'ombe. Ngati ndinu lacto-zamasamba, ndiye yesani kugula tchizi zomwe mulibe rennet. Panopa pali mitundu yambiri ya tchizi zamasamba pamsika, mwachitsanzo, tchizi zonse za Tillamook ndi zamasamba. zotengedwa ku nsomba, ubweya wa nkhosa ndi zina zingapo za nyama. Zakudya zina zimakhala zolimba ndi D-3. Tikukulangizani kuti muwone zolemba kuti muwonetsetse kuti palibe vitamini D-3 mu mankhwalawa. Ndi mafuta a nkhumba basi. Tsoka ilo, mankhwala ambiri amakonzedwa ndi mafuta anyama kapena amakhala nawo muzolemba zawo. Yang'anani zolemba kuti musagule zinthu zotere! ndi chinthu chochokera m'chikhodzodzo chosambira cha nsomba. Amagwiritsidwa ntchito kuyeretsa mowa ndi vinyo omwe amakalamba m'migolo. Opanga safunikira kulemba chigawo ichi, chifukwa chochepa kwambiri chimathera pomaliza. Ngati mwaganiza kukhala pescotarian, funso ili siliyenera kukuvutitsani. Kupanda kutero, tikukulangizani kuti mungopewa mowa woledzeretsa. Vinyo wofiira alibe guluu wa nsomba. opangidwa ndi kuwiritsa khungu la nyama, mafupa awo ndi zinyalala zina zamakampani a nyama. Gelatin ndi yopanda utoto komanso yopanda utoto, zomwe zimapangitsa kuti zikhale zovuta kuzizindikira muzakudya. Gelatin amagwiritsidwa ntchito ngati gel osakaniza ndipo amapezeka mu marshmallows, marmalade ndi mchere wina. Werengani zolembazo ndikutenga mankhwala omwe ali ndi agar-agar, mankhwala opangidwa kuchokera ku zomera. Izi ndizodziwika pang'ono, koma anchovies nthawi zambiri amagwiritsidwa ntchito pokometsera zakudya zosiyanasiyana monga sosi, zokometsera, ndi zakumwa zosiyanasiyana. Ngati izi kapena mbaleyo ikuwoneka yokayikitsa kwa inu, musachite manyazi - funsani zomwe zikuphatikizidwa muzolemba zake. Konzekerani tsiku lanu loyamba lazamasamba! Mawa muyenera kusiya kale nyama pazakudya zanu. Konzekerani nokha m'maganizo pa sitepe yofunikayi! Mawa mudzakhala wosadya zamasamba ndipo tidzakambirana nanu momwe mungapewere ziyeso zomwe mungadye nyama m'tsogolomu. Mwamwayi kwa inu! Takulandirani ku tsiku lanu loyamba lazamasamba! Zabwino zonse! Mwachita ntchito yabwino! Tsopano popeza mwakhaladi wodya zamasamba, ndikofunikira kwambiri kuti mukhalebe panjira ndi njira yomwe mwasankha. Nawa malangizo okuthandizani. ngati mwasankha kuti mtundu wa zamasamba womwe mwasankha suli woyenera kwa inu pazifukwa zilizonse. Mwachitsanzo, mudakhala lacto-zamasamba, ndiyeno munaganiza kuti veganism ili pafupi ndi inu. Musalole kuti chisankhochi chikhale vuto lanu: chitani kafukufuku wanu pazanyama, pezani zakudya zoyenera, ndikupita! Simufunikanso kuwononga nthawi ndi ndalama zambiri pokonza zakudya zopatsa thanzi. Onetsetsani kuti mumadya zakudya zopatsa thanzi katatu patsiku. Musaiwale kuwonjezera zipatso, masamba, nyemba, mbewu zonse pazakudya zanu zatsiku ndi tsiku - zonsezi zidzakuthandizani kukhala ndi thanzi labwino ndikukupatsani mphamvu.
2022-11-11