Pankhani yopereka upangiri wopatsa thanzi kwa odya zamasamba, odya nyama ambiri amadziona ngati akatswiri pantchitoyo. Koma kawirikawiri izi sizili choncho. Ndipotu, ndi ochepa kwambiri omwe ali akatswiri pankhaniyi.
Mapuloteni (kapena mapuloteni) ndi omwe anthu omwe adzakhale osadya zamasamba amada nkhawa kwambiri. Amayi ndi abambo omwe ali ndi nkhawa amanena mawu awa: "Koma bwanji agologolo?" ngati kuti chinthucho chinali chovuta kupeza ngati diamondi. Simuyenera kudandaula za kusowa kwa mapuloteni. Ndipotu, mungakonde kukhala mukuthamangira mvuu yokwiya pa msewu wanu kusiyana ndi kupeza wamasamba wosowa mapuloteni. Mapuloteni amafunikira chifukwa amalimbikitsa kukula. Zimalimbikitsa machiritso a zilonda ndikuthandizira kulimbana ndi matenda. Nkhani yabwino ndiyakuti pafupifupi zakudya zonse, kuphatikizapo zipatso ndi ndiwo zamasamba, zimakhala ndi mapuloteni. Zakudya za nyemba ndiye gwero labwino kwambiri la mapuloteni. Izi zikuphatikizapo nandolo ndi mphodza komanso ena onse a m'banja la nyemba monga nyemba ndi nyemba zazikulu. Koma membala wabwino kwambiri wa banjali ndi soya, omwe amagwiritsidwa ntchito pafupifupi mitundu yonse yazamasamba, kuphatikiza tofu, ma burgers a veggie ndi soseji, ndi mkaka wa soya. Mapuloteni amapezekanso mu tchizi, mtedza, mbewu ngakhalenso mpunga. Mapuloteni amapangidwa ndi ma amino acid osiyanasiyana, ndipo zinthu za soya monga mkaka, tchizi, ndi nyama zili ndi ma amino acid onse. Zakudya zina zimakhala ndi ma amino acid. Mwa kungodya zakudya zosiyanasiyana, komanso zakudya zamasamba kapena zamasamba, mutha kukhala otsimikiza kuti ma amino acid osiyanasiyana amasakanikirana kuti apange mapuloteni abwino. Bungwe lililonse lomwe limayang'anira makampani azakudya padziko lonse lapansi lingagwirizane ndi mawuwa. Sitifunika ngakhale kudya zakudya zonsezi nthawi imodzi, chifukwa thupi lathu limatha kudziunjikira ndi kusunga ma amino acid mpaka atafunika. M’mabuku ofotokoza za kadyedwe ofalitsidwa mu 1995, boma la United States linanena mwachindunji mfundo yakuti anthu osadya masamba amapeza mapuloteni onse amene amafunikira. Bungwe la Medical Association of Great Britain, limodzi mwa mabungwe odziwika bwino azachipatala padziko lonse lapansi, linanenanso zomwezi zaka zingapo m'mbuyomo, momwe zilili zolondola, popeza palibe ngakhale vuto limodzi la kusowa kwa mapuloteni pakati pa odya zamasamba lomwe lapezeka ku Western. Dziko lapansi. N’chifukwa chake ndikunena kuti mulibe chodetsa nkhawa. Iron ndi chinthu chinanso chomwe makolo amada nkhawa nacho, ndipo ndi chifukwa chabwino. Iron ndi yomwe imapangitsa kuti maselo ofiira a magazi azikhala athanzi, omwe amanyamula mpweya kupita ku ziwalo zonse za thupi. Kuperewera kwa chitsulo, komwe kumadziwika kuti kuchepa kwa magazi, kumapangitsa kuti thupi ndi ubongo wanu zisamapeze mpweya wokwanira, zomwe zimakupangitsani kukhala wotopa nthawi zonse. Ili ndiye vuto lalikulu lazakudya ku UK, makamaka kwa amayi. Chitsulo sichipezeka mu nyama yokha, komanso muzakudya zonse zamasamba, kuphatikizapo nyemba, buledi, masamba a masamba monga sipinachi, zipatso zouma, makamaka ma apricots ndi nkhuyu, ndi koko, zomwe zimatsimikizira kugwiritsa ntchito chokoleti molakwika. Chitsulo chimapezekanso mu pasitala, dzungu, nthangala za sesame, pistachios, cashews, chimanga, ndi mbatata (zophika pazikopa). Komanso, bungwe la Medical Association of Great Britain limati milandu ya kusowa kwachitsulo m'thupi mwa anthu omwe amadya zakudya zamasamba ndi zamasamba sizofala kwambiri kuposa odya nyama. Asayansi aku University of Surrey awonanso thanzi la vegans ku UK. M’magazini yazakudya ya ku Britain, iwo amati chitsulo cha vegan chili pamlingo wabwinobwino ndiponso kuti ana amene amaleredwa kokha pa zakudya zamasamba anali athanzi. Ndipotu, kuchepa kwa magazi m'thupi nthawi zambiri kumayamba osati chifukwa chakuti munthu sapeza ayironi yokwanira kuchokera ku chakudya, koma chifukwa chakuti thupi lake silingathe kuyamwa ayironi kuchokera ku chakudya mpaka kufika pamlingo wokwanira. Vitamini C amathandiza thupi kuyamwa chitsulo ndipo mwamwayi nyama zamasamba ndi zamasamba zimapeza vitamini imeneyi yokwanira monga momwe imapezeka m'masamba ambiri: mbatata, tomato, zipatso za citrus ndi masamba obiriwira. Vitamini iyi imawonjezeredwa ku mapaketi amadzimadzi ndi mbatata yanthawi yomweyo. Anthu omwe posachedwapa akhala osadya zamasamba nthawi zambiri amadandaula za kusowa kwa calcium, koma pachabe. Kwa munthu amene amadya zamasamba, amasiya kudya nyama ndi nsomba, koma amadya mkaka, tchizi, batala ndi zinthu zina za mkaka, palibe kusiyana chifukwa nyama mulibe kashiamu. Calcium imathandizira kupanga mano ndi mafupa athanzi, komanso kugwira ntchito kwa minofu. Mofanana ndi mkaka, calcium imapezeka mu mtedza ndi mbewu, nyemba, masamba obiriwira, ndi mkaka wa soya. Mwanjira iyi, odya nyama samamvanso ngati akusiyidwa. Zakudya zosiyanasiyana zamasamba ndi zamasamba zimakhala ndi mavitamini ndi michere yonse yofunika, choncho musalole kuti wina akuuzeni kuti mukasiya kudya nyama, mudzakhala opereŵera. Vitamini ndi mchere uliwonse uli ndi ntchito ndipo ambiri a iwo akhoza kusungidwa ndi thupi, choncho sikoyenera kudya tsiku lililonse, koma vitamini C ndizosiyana. Kunali kusowa kwa vitamini C komwe kunapangitsa kuti amalinyero afe paulendo wautali wapanyanja (adakali pa zombo zapamadzi) kuchokera ku matenda otchedwa scurvy, izi zinachitika pamene sitimayo inatha zipatso ndi ndiwo zamasamba. M’masiku amenewo, kunalibe zoziziritsa kukhosi, ndipo amalinyero ankadya nkhungu imene imapezeka pa mkate kuti apezeko zakudya za zomera. Ngakhale kuti vitamini C imapezeka pafupifupi masamba onse atsopano, iyenera kukhala gawo la zakudya za tsiku ndi tsiku. Mwaukadaulo, mumafunikira vitamini C wocheperako tsiku lililonse kuti mukhale wathanzi, koma tikamaphunzira zambiri za vitamini C, m'pamenenso amafunikira kwambiri polimbana ndi matenda. Choncho malangizo anga angakhale kudya zipatso ndi ndiwo zamasamba zambiri mmene ndingathere. Vitamini B12 yomwe imapangidwa ndi tizilombo tating'onoting'ono tomwe timakhala m'nthaka. Makolo athu adalandira vitamini iyi podya masamba okhala ndi zotsalira za nthaka. Masiku ano, odya zamasamba amapeza vitamini imeneyi kuchokera ku mkaka, pamene nyama zamasamba zimapeza kuchuluka kwa zakudya monga mkaka wa soya ndi mbewu zambiri. Kutulutsa yisiti ndi gwero labwino la vitamini B12. Chiwindi chathu chimatha kusunga vitaminiyi kwa zaka zambiri, ndipo thupi lathu limafunikira gawo limodzi mwa magawo miliyoni a gramu ya vitamini B12 patsiku. Chifukwa chake mutha kudya zakudya zambiri zomwe zili ndi vitamini iyi tsiku limodzi osadandaula za kusowa kwake kwa nthawi yayitali. Ndi chiyani chinanso chomwe mungasowe mutasiya kudya nyama? Sikanthu. Poyamba, ziyenera kunenedwa kuti palibe vitamini C mu nyama ndi mavitamini D, K ndi E ochepa kapena alibe. Nyama ilibe beta-carotene, imene thupi lathu limasandulika kukhala vitamini A, amene amatiteteza ku matenda. Ndipotu, pali mavitamini ochepa kwambiri mu nyama. Mwa kudya zipatso zosiyanasiyana, masamba ndi nyemba, mutha kupeza mavitamini onse ofunikira, osafunikira kutsamira kwambiri tchipisi ndi maswiti. Pafupifupi palibe amene amalankhula za chakudya, ngati kukhalapo kapena kusakhalapo kwawo zilibe kanthu. Koma zoona zake n’zakuti ndi zofunika kwambiri. Zakudya zamafuta zovuta zimapezeka mumbewu, kuphatikizapo mkate, pasitala, balere, mpunga ndi rye, komanso muzu wa masamba - mbatata ndi mbatata. Zakudya zimenezi ndi zofunika kwambiri chifukwa zimadyetsa thupi ndi mphamvu. Anthu ambiri amaganizabe kuti kudya zakudya zopatsa thanzi kumabweretsa kunenepa, ndipo yesetsani kudya zakudya zokhala ndi ma carbohydrate ochepa momwe mungathere. Kulakwitsa kwakukulu! Bungwe lililonse la zaumoyo m’dziko lililonse, komanso bungwe la World Health Organization, limati tiyenera kudya zochuluka mwa zakudya zimenezi. Zakudya zokhala ndi chakudya chamagulu ambiri ndizofunikira kwambiri pazakudya zathu. Koma chochititsa chidwi kwambiri ndi chakuti sichikhala mu nyama. Mafuta ndi mafuta amathandizanso kwambiri. Amathandizira kubwezeretsanso minyewa yowonongeka, kupanga mahomoni ena ndikunyamula mavitamini. Aliyense amafunikira mafuta ochepa ndi mafuta, ndipo amapezeka kwambiri mumbewu ndi mtedza ndi ndiwo zamasamba monga mapeyala—poyamba samabwera m’mabotolo kapena m’matumba. Koma zomwe thupi lanu silifuna konse ndi mafuta odzaza, omwe amapezeka muzanyama, komanso cholesterol yodziwika bwino, amodzi mwa mayina amafuta ambiri osiyanasiyana. Ndipo tsopano tikuyang'anizana ndi funso lofunika kwambiri - kodi chakudya chokwanira ndi chiyani? Yankho losavuta ndiloti kuti mudye zakudya zopatsa thanzi, muyenera kudya mosiyanasiyana momwe mungathere. Kuphatikizapo chakudya chamafuta ndi ndiwo zamasamba ndi zipatso zambiri momwe ndingathere. Yesani mitundu yosiyanasiyana ya nyemba, zipatso zouma, bowa ndi zakudya zapadera za anthu osadya masamba. Simuyenera kudya zakudya zonsezi pa chakudya chimodzi komanso ngakhale tsiku lililonse, ingopangitsani menyu anu kukhala osiyanasiyana. Koma pali lamulo limodzi lofunika kwambiri: chakudya chanu chikamasiyanasiyana, chakudya chanu chimakhala chabwino, izi zimagwiranso ntchito kwa odya nyama. N’zoonanso kuti zakudya zimene sizingasinthidwe bwino, m’pamenenso zimakhala ndi zakudya zomanga thupi. Motero, buledi ndi mpunga wa makoko, mwachitsanzo, zili ndi mavitamini, mchere, ndi ulusi wambiri kuposa mkate woyera ndi mpunga. Mukhozanso kudya pasitala ndi pasitala, koma ine ndekha ndimakonda kudya makatoni kusiyana ndi zinthu izi.