Zamkatimu
Zakudya zamasamba zakhala zikuchitidwa m'maiko a Kum'mawa komanso ku India kwanthawi yayitali pazifukwa zachipembedzo. Tsopano makina amphamvuwa afalikira padziko lonse lapansi.
Anthu ambiri amakhulupirira kuti zamasamba ku Russia ndi njira yatsopano yamafashoni, koma owerengeka akudziwa kuti idafalikira ku Russia kumayambiriro kwa zaka za zana la XNUMX chifukwa cha gulu la St. Petersburg "Nsomba Kapena Nyama", motsogozedwa ndi Alexander Petrovich Zelenkov, Dokotala za Medical Sciences.
Zamasamba ndi mitundu yake
Zamasamba Ndi chakudya dongosolo limene anthu amakana nyama nyama, ndipo nthawi zina nsomba, nsomba, mazira ndi mkaka.
Pali mitundu yoposa khumi ndi isanu ya zamasamba, zofala kwambiri ndi izi:
- Lacto-zamasamba - osadya nyama, nsomba, mazira, koma idyani mkaka ndi tchizi popanda kuwonjezera rennet.
- Ovo-zamasamba -kana mitundu yonse ya nyama ndi mkaka, koma idyani mazira.
- Osadya nyama zamchenga - idyani nsomba ndi nsomba, ndikukana nyama yanyama yokha.
- Zamasamba - Ichi ndi chimodzi mwa mitundu yovuta kwambiri yazamasamba momwe munthu amakana mitundu yonse ya nyama.
- Zakudya zopangira - Idyani zitsamba zosaphika zokha.
Kugawikana kotereku kukhala mitundu yazamasamba kumatha kuonedwa ngati koyenera, munthu amasankha yekha zomwe ayenera kukana, ndi zomwe ayenera kusiya muzakudya zake.
Mavuto akusinthira kudya zamasamba
Kudya zamasamba, monga zakudya zina zilizonse, kumatha kubweretsa phindu komanso kuvulaza thupi lanu. Mutasankha gawo ili, chinthu choyamba kuchita ndikufunsani dokotala. Vegetarianism imatsutsana ndi matenda ena am'mimba, kuchepa magazi m'thupi komanso mimba. Ndipo, ngati palibe zotsutsana, funsani katswiri wazakudya - adzakuthandizani kupanga menyu yoyenera kuti thupi lisakhale ndi mavitamini osowa ndikutsata zinthu.
Vuto loyamba mukamasinthira ku zamasamba likuwoneka ngati zakudya zopanda pake. Koma masiku ano pali zakudya zosiyanasiyana kotero kuti zakudya zamasamba sizingatchulidwe kuti ndizochepa, yesetsani ndipo mudzapeza maphikidwe ambiri a zamasamba. Kuonjezera apo, zonunkhira zimabwera kudzapulumutsa, zimawonjezera mbale ndipo ndizofala kwambiri pazakudya zamasamba.
Vuto lachiwiri limatha kukhala lolemera. Anthu ambiri amavomereza kuti pali anthu onenepa kwambiri pakati pa anthu osadya nyama, sizikhala choncho nthawi zonse. Kukana nyama, munthu amafunafuna njira ina yokhutiritsa ndikudya makeke ambiri, amawonjezera mbale zonona. Pofuna kupewa izi, chakudyacho chiyenera kupangidwa moyenera, poganizira kuchuluka kwa mapuloteni, mafuta ndi chakudya.
Vuto lachitatu ndi kusowa kwa mapuloteni komanso ma micronutrients othandiza, chifukwa chakumva njala nthawi zonse. Ngati zakudya zapangidwa molakwika ndipo mbale zamtundu womwewo zimapambana mmenemo, thupi limalandira zakudya zochepa ndikuyamba kupanduka. Woyamba kudya zamasamba ayenera kuphatikiza mtedza, nyemba, ndi mkaka muzakudya zake.
Kumene mungapeze mapuloteni
Mumapeza kuti zomanga thupi? Ili ndi funso lomwe limafunsidwa pafupipafupi kwa munthu wamasamba. Pakumvetsetsa kwa anthu ambiri, mapuloteni amapezeka muzinthu zanyama zokha, koma sizili choncho. Mapuloteni a tsiku ndi tsiku kwa munthu wamkulu yemwe sachita nawo masewera ndi 1 gramu pa kilogalamu imodzi ya kulemera kwa thupi (malinga ndi WHO). Ndalamazi zitha kupezeka mosavuta ku nyemba monga soya, mphodza, nyemba, nandolo, komanso tchizi, sipinachi, quinoa, ndi mtedza. Mapuloteni amafunikiranso, ma amino acid ofunikira, monga momwe amaganizira kale, atha kupezeka kuchokera kuzinthu zanyama, koma pakadali pano pali kafukufuku wotsimikizira kuti izi siziri choncho. Puloteni yomwe imapezeka mu soya ndi quinoa imatengedwa kuti ndi mapuloteni apamwamba kwambiri.
Zogulitsa m'malo
Kulawa kumatengedwa kuti ndi mbali yofunika. Anthu ambiri amangozolowera kukoma kwa nyama, nsomba ndi soseji, ndipo zimakhala zovuta kuti asiye zakudya zomwe amakonda, zomwe zimadziwika bwino kuyambira ali mwana. Momwe mungaphike vegan Olivier, mimosa kapena hering'i pansi pa malaya aubweya? M'malo mwake, kukoma kwa zakudya zambiri zomwe mumakonda kumatha kutengera. Mwachitsanzo, kukoma kwa nsomba kungapezeke mothandizidwa ndi mapepala a nori, ndipo mchere wa pinki wa Himalayan udzapereka kukoma kwa mazira ku mbale iliyonse; m'malo mwa nyama, mukhoza kuwonjezera seitan, Adyghe tchizi ndi tofu ku mbale. Komanso, opanga omwe ali okhazikika pakupanga soseji wamasamba apezeka pamsika. Zimapangidwa, monga lamulo, kuchokera ku tirigu ndi mapuloteni a soya ndi kuwonjezera kwa zonunkhira.
Chofunika kwambiri mukamadya zamasamba osati kupitilira muyeso. Kusinthaku kuyenera kukhala kosalala, kopanda kupsinjika kwa thupi ndi psyche. Aliyense amasankha mayendedwe ake. Wina amadutsa mwezi, pomwe wina angafunike chaka. Chakudya chopatsa thanzi ndichinsinsi cha thanzi, osanyalanyaza nkhaniyi ndikufunsani katswiri wazakudya - izi zithandizira kupewa mavuto ambiri.