Zamkatimu
Ziribe kanthu momwe ndi chifukwa chake munthu amakhalira wamasamba - zifukwa zingakhale zosiyana kwambiri. Kuyambira pakusamalira thanzi lanu kupita ku zolinga zachipembedzo. Koma tsopano mumakonda kumanga thupi, ndipo funso likubwera pamaso panu: kukhalabe zamasamba ndizovuta kupeza minofu, kapena kusintha nokha ndikuyamba kudya nyama? Nkhaniyi ikufuna kuthandiza onse omwe sali okonzeka kusiya malingaliro awo usiku umodzi pomanga thupi labwino popanda kugwiritsa ntchito chakudya cha nyama.
Zamasamba, monga mukudziwa, zili ndi magawo 5 amakhalidwe abwino. Timalemba "masitepe a makwerero a ungwiro" awa: kukanidwa kwa nyama yofiira "yamagazi" ya nyama zotentha, kuchotsa nyama ya mbalame ku chakudya, kukana nsomba ndi nsomba, kupatula mazira a mbalame pa chakudya, kukana kwa mkaka, ndiko kuti, kudya zakudya zochokera ku zomera zokha (zamasamba okhwima - "veganism").
Miyezo yonse yomwe ili pamwambayi yodziletsa sizolepheretsa kumanga minofu pamlingo womwe mukufuna. Umboni ndi wosavuta komanso wokhutiritsa: gulu lonse lalikulu la macro- ndi ma microelements ofunikira kuti thupi lathu likule minofu akhoza kuphatikizidwa muzakudya za "zamasamba" mokwanira.
M'munsimu muli macronutrient Mlingo kwa omanga thupi lamasamba omwe akufuna kupanga minofu, komanso malingaliro ophatikiza.
mapuloteni
Kuti minofu ikule kwambiri, munthu ayenera kudya mapuloteni okwanira 1,5 ndipo nthawi zina mpaka 5 g pa 1 kg ya kulemera kwake kwa thupi "louma". Kawirikawiri izi ndi pafupifupi 200-300 magalamu a mapuloteni tsiku lililonse. Puloteni iyi iyenera kukhala yokwanira - kapangidwe kake ka maselo kayenera kukhala ndi ma amino acid onse 8: valine, leucine, isoleucine, threonine, methionine, phenylalanine, tryptophan, lysine.
Vuto la "olimba" omanga thupi lamasamba ndi kuchepa kwa mapuloteni a masamba. Zowonadi, zakudya monga mtedza, nandolo, nyemba, nyemba, mbewu, ndiwo zamasamba, zimatha kukhala ndi mapuloteni opitilira 35%, koma kapangidwe ka molekyulu ya protein sikuphatikiza ma amino acid onse ofunikira.
Chinsinsi cha okonda zamasamba okhwima - "vegans" - ndiye mfundo yothandizirana (yogwirizana) ya mapuloteni amasamba. Mfundo imeneyi ikuphatikizapo kudya mitundu iwiri kapena itatu yosiyana ya zakudya za zomera, zomwe zili ndi ma amino acid ofunikira.
Ma amino acid omwe asoweka mu gwero la mapuloteni a chomera chimodzi atha kupezedwa kuchokera ku china. Mwachitsanzo, chakudya cham'mawa chamsuzi wa mphodza ndi buledi chimakhala ndi ma amino acid owonjezera kuti apange mapuloteni athunthu. Zitsanzo zina ndi mpunga ndi nyemba, phala la chimanga kapena buledi wa chimanga ndi mphodza.
Mwa kudya mbale yopangidwa kuchokera ku zosakaniza zosankhidwa bwino za zomera, wothamanga adzalandira mapuloteni athunthu, ndipo sadzafunikira nyama iliyonse kuti apange mapuloteni. Komabe, chakudya choterocho chimakhala ndi chakudya chochuluka, chomwe ndi chabwino kuti chiwonjezeke minofu, koma ndi chinthu choyipa panthawi ya ntchito yothandizira.
Mwamwayi, kukhalapo kwa zinthu za soya ndi zowonjezera zamasewera mu mawonekedwe a mapuloteni a soya zitha kuonedwa ngati njira yothetsera vuto lazakudya zopatsa thanzi komanso kuphatikizika kwazakudya, chifukwa. Mapuloteni a soya ndi athunthu ndipo ali ndi ma amino acid onse ofunikira. Kusowa kapena kuchepa kwa ma amino acid ofunikira kumabweretsa kupunduka, kuchepa thupi, kusokonezeka kwa kagayidwe kachakudya, komanso kuperewera kwakukulu - mpaka kufa kwa thupi. Ndipo ngati minofu yanu ikukula, ndiye kuti palibe funso la kutsika kwa zakudya zochokera ku zomera.
Ngati simuli "vegan", mutha kuwonjezera menyu yanu ndi mapuloteni apamwamba "osakhala nyama".
Zakudya zamkaka zamafuta ochepa za lacto zamasamba
Kanyumba kakang'ono kakang'ono ka mafuta ndi chinthu chabwino kwambiri chomanga minofu. Zakudya zomwe amakonda kwambiri omanga thupi lamasamba, ambiri a iwo amadya kuyambira magalamu 500 mpaka 1 kg tsiku lililonse! Inenso ndakhala ndikutsogolera mchitidwewu kwa zaka 10 tsopano, ndipo ndimachita tchizi cha kanyumba ngati mkate. 100 magalamu a tchizi chanyumba chouma chimakhala ndi pafupifupi 18 g mapuloteni athunthu, 0 mpaka 5 g wamafuta odzaza, komanso osapitilira 2 g amafuta.
Mkaka wosenda - Kodi mudamvapo nkhani ya momwe Sergio Oliva adakonzekerera mpikisano wa Mr. Olympia, akugwira ntchito mwakhama pamalo omanga ndikudya pafupifupi mkate ndi mkaka? 100 magalamu a mkaka wopanda mafuta ali 0 mpaka 1 g mafuta, 3,5 g mapuloteni ndi 3,5 g shuga mkaka. Mukhozanso kugwiritsa ntchito mkaka wina uliwonse wamafuta ochepa.
mafuta
Zakudya zachikhalidwe "zomanga" zopezera minofu misa zimaganiza kuti 20% ya zakudya zonse za caloric zidzakhala ndi mafuta. Pankhani ya biochemical, mafuta amatha kugawidwa m'magulu atatu: odzaza, osaturated ndi polyunsaturated.
Omanga thupi amalangizidwa kuti achepetse kuchuluka kwa mafuta odzaza muzakudya momwe angathere, kudalira mafuta osatulutsidwa komanso a polyunsaturated., chifukwa amakulolani kuthetsa bwino mavuto ndi mafuta m'thupi ndi owonjezera subcutaneous mafuta.
Wodya zamasamba atha kupereka thupi lawo mosavuta kuchuluka kwamafuta osakhazikika mwa kuphatikiza ma avocados, mtedza ndi mtedza, azitona ndi mafuta a azitona muzakudya. Zakudya monga amondi, walnuts, mpendadzuwa, chimanga ndi mafuta a soya ndi magwero abwino kwambiri amafuta a polyunsaturated.
Zakudya
Ngati gawo lowonjezera la mapuloteni lidzangokupindulitsani, ndiye kuti kuchulukitsa kwa ma carbohydrate sikuchedwa kusandulika kukhala mafuta onyansa, omwe adzaphimba ma cubes am'mimba modalirika. Ndizodziwika bwino kuti magwero abwino kwambiri a shuga m'zakudya za omanga thupi ndi mbewu zomwe zimakhala ndi index yotsika ya glycemic ndipo zimakhala ndi fiber. Choyamba, izi ndi zinthu monga mpunga, buckwheat, mbatata, pasitala wopangidwa kuchokera ku ufa wakuda ndi mkate wonse.
Sindikulimbikitsa kudya zipatso zotsekemera zokhala ndi fructose komanso kudya zakudya zotsekemera nthawi zonse., akudzilungamitsa ndi mawu akuti “Tsopano ndili m’nyengo yogwira ntchito pa misa, ndipo ndikhoza kudya chirichonse.” Simungathe kumanga minofu yamphamvu, yabwino ngati simukuwongolera mwamphamvu kuchuluka ndi kuchuluka kwa chakudya chamafuta muzakudya zanu. Kawirikawiri, kukula kwa minofu, ndikokwanira kutenga 2 mpaka 4 g shuga pa kilogalamu ya kulemera kwa thupi tsiku ndi tsiku, kugawa mlingo uwu m'magawo angapo, ndikudya magawowa pakati pa 9.00 ndi 18.00. Komabe, ziwerengerozi ndizokhazikika payekha ndipo ziyenera kuwerengedwa potengera zomwe munthu ali nazo.
Ngati simukufuna kusambira mumafuta opanda pake, yambani kuwerengera ndikuwongolera madyedwe anu a tsiku ndi tsiku. Dziwani nokha mlingo weniweni wa tsiku ndi tsiku wa shuga. Kamodzi kapena kawiri pa mlungu, m’maŵa, yesani kuzungulira kwa m’chiuno mwanu pamene mukukoka mpweya ndi kutulutsa mpweya, komanso mphamvu ya manja, miyendo, ndi chifuwa. Sungani zolemba zanu za data yophunzitsira mphamvu, data ya anthropometric, ndi kudya kwamafuta. Jambulani mfundo zolondola kuchokera mu data. Ngati palibe kuwonjezeka kwa mphamvu ndi kuchuluka kwa minofu, onjezerani pang'ono kuchuluka kwa chakudya cha tsiku ndi tsiku.
Ngati kuwonjezera kwa shuga sikukuwonjezera zotsatira, koma kumangowonjezera kuchuluka kwa mafuta a m'mimba, modekha kuchepetsa chakudya ndikuyamba kuyang'ana zolakwa zanu. Yesani kuwonjezera kuchuluka kwa mapuloteni kapena mafuta athanzi muzakudya zanu. Ganiziraninso zamaphunziro anu. Chotsani kuthekera kopitilira muyeso, yang'anani pazochita zoyambira pomwe mumachepetsa nthawi yamaphunziro ndikuchepetsa kuchuluka kwa maphunziro.
hardware
Izi sizingakhudze kwambiri kukula kwa minofu ya omanga thupi, chifukwa si macronutrient, ndiko kuti, chigawo chachikulu cha zakudya, monga mapuloteni kapena chakudya. Chifukwa chiyani pali mkangano chotere pozungulira izi, makamaka, chinthu wamba chotsatira, pankhani yazamasamba? Kodi n'zosatheka kukhala ndi mlingo wabwino wa iron-hemoglobin popanda nyama, chimbalangondo ndi kubereka mwana wabwinobwino, kulera ana kapena kumanga minofu yamphamvu? Kuchita kumatsimikizira zosiyana, ndipo tikhala pang'ono pamalingaliro.
Iron ndi gawo la hemoglobin, lomwe limapereka mpweya ku gawo lililonse la thupi la munthu. Mlingo wovomerezeka wachitsulo tsiku lililonse ndi 20 mg kwa akazi ndi 10 mg kwa amuna. Pali mitundu iwiri yachitsulo: hematogenous ndi non-hematogenous. Mitundu yachitsulo yachitsulo imapezeka mu nsomba ndi nyama, osati hematogenous - muzomera.
10% yokha ya chitsulo chomwe chimadyedwa nthawi zambiri chimatengedwa kuchokera ku chakudya, chomwe chimalankhula, choyamba, za kusamala kwa thupi lathu ku microelement iyi. Mawu akuti "zowonjezera zachitsulo ndi zabwino ku thanzi lanu" ndi imodzi mwa nthano zowopsa kwambiri. Zikuganiziridwa kuti chifukwa cha nthano imeneyi ndi "chuma chachitsulo" cha malonda a pa TV chomwe chinachitika ku America zaka 50 zapitazo. Kutsatsako kunamveka motere: "Kodi mukuvutika ndi kusowa kwachitsulo m'magazi?", Zomwe zinakhala chidziwitso chapadziko lonse pa mawonetseredwe aliwonse a kutopa ku America.
Panthawi imodzimodziyo, chitsulo, ngakhale kuti chili chothandiza pamiyeso yaying'ono, ndi chiwopsezo chenicheni cha thanzi laumunthu pa mlingo waukulu. Aliyense wamva za ubwino wa antioxidants kuchepetsa ukalamba ndi kuchepetsa mwayi wa khansa. Panthawi imodzimodziyo, palibe amene amakayikira kuti chitsulo ndi pro-oxidant ndipo chimapangitsa kupanga ma free radicals. Kuchuluka kwa ferritin (iron level) kumapangitsa munthu kudwala matenda osiyanasiyana, kuphatikizapo mitundu yosiyanasiyana ya khansa, monga khansa ya m'mapapo, m'matumbo, chikhodzodzo, ndi mmero. Zimawonjezeranso chiopsezo cha kuwonongeka kwa minofu mu mtima ndi sitiroko.
Odyera zamasamba amanyadira kuti 70% sangatenge khansa, popeza ali ndi mulingo wocheperako wa ferritin, komabe, ndizokwanira kusunga ntchito zonse zathupi pamlingo wabwinobwino.
Pansi Pansi: Ngati Simudya Nyama, Idyani Zakudya Zina Zokhala ndi Iron Nthawi ndi Nthawi (sipinachi, ma apricots zouma, ma apricots, zoumba), koma pewani kugwiritsa ntchito molakwika chitsulo chopangira chitsulo.
Ubwino Wodyera Masamba
1. Kuchepetsa chiopsezo cha matenda a mtima 2. Kuchepetsa kuchuluka kwa magazi a low-density lipoprotein ("bad" cholesterol) 3. Kutsika kwa kuthamanga kwa magazi 4. Kuchepetsa chiopsezo cha mitundu yosiyanasiyana ya khansa 5. Kuchepetsa kunenepa kwambiri 6. Kuchepetsa chiopsezo cha matenda a shuga osadalira insulini 7. Kuchepa kwa matenda a m'mimba 8. Kusintha kwa atherosclerosis 9. Kuchepetsa chiopsezo cha nephrolithiasis