Kuyankhulana Kwabwino ndi Nutritionist Brenda Davis
Pali zabwino zina zathanzi pakudya zakudya zamasamba, kuphatikiza kuchepetsa chiwopsezo cha matenda osachiritsika monga matenda amtima komanso mtundu wa 2 shuga. Odya zamasamba sakhala onenepa kwambiri komanso onenepa komanso amakhala ndi moyo wautali. Komabe, kupita vegan sikutsimikiziranso zakudya zathanzi. Ndiponsotu, tchipisi ndi zakumwa zotsekemera nthaŵi zambiri zimakhala zamasamba 100 peresenti, monganso zakudya zina zambiri zokhala ndi mafuta, zamchere, ndi shuga zimene zili zosayenera.
M’nkhani ino, tiona zinthu zisanu ndi imodzi zimene zimapunthwitsa anthu okonda zamasamba ndi mmene tingapewere.
1. Kusintha kuchokera ku nyama kupita ku mbatata ndi pasitala ndi bagels.
Kulakwitsa kofala kwa omwe amadya masamba atsopano ndikusintha kuchokera ku nyama kupita ku mbatata, pasitala ndi bagels. Ngakhale zili zoona kuti pasitala ndi bagels ndizodziwika bwino, zakudya zokoma, si chakudya chokwanira. Zakudyazi, bagels ndi zinthu zina zoyera za ufa ndi chakudya choyengeka. Nthawi zonse mafuta oyengedwa akakhala gwero lalikulu lazakudya, amathandizira kunenepa kwambiri, matenda amtima, matenda amtundu wa 2, komanso matenda am'mimba.
Zakudya zama carbohydrate ndi zabwino, osati vuto. Ndipotu, chiwerengero chotsika kwambiri cha matenda osachiritsika padziko lapansi chimapezeka m'madera omwe amadya kwambiri chakudya cham'mawa. Komabe, muzakudya zopatsa thanzi zama carbohydrate, ma carbohydrate awa amachokera kuzakudya zonse monga masamba, nyemba, mbewu, zipatso, mtedza ndi mbewu. Zakudya izi zimapezeka m'zakudya, zodzaza ndi zakudya monga fiber, phytosterols, mavitamini, mchere, ndi mafuta ofunikira.
Kuti mupewe chopunthwitsa ichi, ingosinthani nyama ndi nyemba ndi masamba. Dalirani zakudya zamasamba zosaphika kuti mupeze chakudya chamafuta. Chepetsani kugwiritsa ntchito ufa woyengedwa bwino.
2. Kusintha nyama ndi mkaka ndi mazira.
Nthawi zambiri, okonda zamasamba atsopano amayesa kusintha nyama, nkhuku, ndi nsomba ndi mkaka (makamaka tchizi) ndi mazira. Zakudya zodziwika bwino zimaphatikizapo pizza, lasagna, macaroni ndi tchizi, masangweji a tchizi wokazinga, omelet ya tchizi.
Zakudya zamkaka sizikhala ndi ayironi ndipo zimalepheretsa kuyamwa kwachitsulo. Chitsulo chomwe chili m'mazira sichimayamwa bwino. Chifukwa chake, okonda zamasamba akalowa m'malo mwa nyama (yomwe ili ndi chitsulo chochuluka chovomerezeka) ndi mkaka ndi mazira, zotsatira zake zitha kukhala kuchepa kwa chitsulo m'thupi.
Kuti apewe vutoli, okonda zamasamba ayenera kuyikapo mbewu yabwino yachitsulo, monga nyemba.
Magwero ena abwino a chitsulo: mtedza ndi njere (makamaka mtedza wa paini ndi njere za dzungu), zipatso zouma, molasi, bowa ndi ndiwo zamasamba (masamba ndi nandolo), njere (makamaka quinoa, amaranth ndi chitsulo).
Idyaninso zakudya zokhala ndi vitamini C monga zipatso ndi ndiwo zamasamba komanso zakudya zokhala ndi iron kuti muwonjezere kuyamwa kwachitsulo. Pewani kudya mophatikizana ndi zinthu zomwe zimakhala ndi chinangwa cha tirigu, chifukwa zimakhala ndi ma phytates, omwe amachepetsa kwambiri kuyamwa kwachitsulo.
3. Kugwiritsa ntchito mafuta a trans.
Trans mafuta acid ndi mafuta osatulutsidwa omwe asinthidwa kuchokera kumafuta amadzimadzi kupita kumafuta olimba, makamaka kudzera munjira ya hydrogenation. Kuchokera pazaumoyo, ma trans mafuta acid ndi tsoka. Mafutawa amaphatikizidwa mu nembanemba ya maselo, kusintha mawonekedwe awo, kusinthasintha ndi permeability ndi kusokoneza ntchito yawo.
Pafupifupi 90 peresenti ya mafuta a trans amachokera ku mafuta ochepa a hydrogenated omwe amapezeka muzakudya zokonzedwa ndi zokazinga. Zomwe zimakhazikika kwambiri ndi margarine, makeke, makeke, muesli, zowotcha, tchipisi, zokhwasula-khwasula, ndi zakudya zokazinga kwambiri.
Bungwe la World Health Organization (WHO) limalimbikitsa kuti zosakwana 1 peresenti ya ma calories amachokera ku trans fatty acids. Kwa munthu amene amadya ma calories 2000 patsiku, ndiye pafupifupi magalamu awiri, kapena theka la zomwe mungapeze kuchokera ku donati imodzi kapena chakudya chophika chophika chophika. Kudya kwa ma trans mafuta acid kumadalira pafupifupi kuchuluka kwa zakudya zokonzedwa ndi zokazinga zomwe zimadyedwa.
Kuti mupewe ma trans mafuta acid, werengani zolemba ndikupewa chilichonse chomwe chili ndi mafuta a masamba ochepa a hydrogenated.
4. Lingaliro lakuti zakudya zonse timapeza mwachibadwa.
Ngakhale kuti izi ndi zoona m'malingaliro, sizowona muzochita. Zakudya zonse zimapezeka m'chilengedwe; komabe, chifukwa cha moyo wathu, zakudya zingapo zimakhala zovuta kupeza nthawi zina.
Kwa omwe sadya masamba, vitamini B12 ndi chitsanzo chabwino cha momwe michere yomwe imapezeka mochuluka m'chilengedwe imasowa muzakudya zomwe timadya. Vitamini B12 ndi michere yomwe imapangidwa makamaka ndi mabakiteriya. Imapezeka mu chilichonse chomwe chili ndi mabakiteriya otulutsa B12. Ngakhale kuti zakudya za nyama ndizodalirika za vitamini B12, zakudya za zomera siziri. Izi zili choncho chifukwa tikuchotsa mabakiteriya omwe amapanga B12 pofuna kuchepetsa kupezeka kwa tizilombo toyambitsa matenda. Odya zamasamba amapeza B12 yochepera poyerekeza ndi omnivores, ndipo zamasamba zimakhala zotsika kwambiri pagulu lililonse.
Kuperewera kwa vitamini B12 m'zakudya kumayambitsa megaloblastic anemia, kuwonongeka kwa mitsempha, kusokonezeka kwa m'mimba, komanso kuchuluka kwa homocysteine . Miyezo yokwera ya homocysteine imatha kuthetsa zotsatira zilizonse zamtima pazakudya zamasamba.
Magwero odalirika a vitamini B12 kwa omwe amadya masamba amaphatikiza zakudya zolimbitsa thupi (yisiti yopatsa thanzi, mbewu, zakumwa zopanda mkaka, nyama zina, ndi zina), zowonjezera, ndi zinthu zanyama (za mkaka). Zogulitsa zanyama sizimatengedwa ngati gwero lodalirika la vitamini B12 kwa omwe ali ndi zaka zopitilira 50, chifukwa okalamba amatha kufooka kwambiri pakutha kuphwanya B12.
Kuti tipeze vitamini B12 wokwanira kuchokera ku zakudya kapena zowonjezera, tifunika kupeza ma micrograms 1000 mpaka 2000 a B12 mlungu uliwonse. Zakudya za m'nyanja, zofufumitsa, ndi ndiwo zamasamba sizodalirika magwero a vitamini B12.
5. Pezani omega-3 fatty acids okwanira.
Ngakhale zakudya zamasamba zimakonda kukhala zotsika kwambiri mumafuta, mafuta okhuta, ndi cholesterol kuposa zakudya za omnivorous, sizipereka phindu lililonse pazakudya zopanda zamasamba zokhala ndi omega-3 fatty acids. Izi zili choncho chifukwa odya zamasamba samadya nsomba, gwero lolemera kwambiri la omega-3s muzakudya za omnivore.
Odya zamasamba amafunikira kwambiri ma omega-3s kuposa omwe sadya zamasamba chifukwa okonda zamasamba amayenera kusintha omega-3 fatty acids otengedwa ku zomera kukhala omega-3 fatty acids omwe amapezeka mu nsomba. Choncho, odyetsera zamasamba amalangizidwa kuti aziphatikiza osachepera 1,25 peresenti ya zopatsa mphamvu zawo kuchokera ku omega-3 fatty acids, kapena pafupifupi 3 mpaka 5 magalamu patsiku, pazakudya zawo za tsiku ndi tsiku.
Zomera zabwino kwambiri za omega-3 fatty acids ndi flaxseed ndi flaxseed mafuta, hempseed ndi hempseed mafuta, mbewu za chia ndi mafuta a chia, mafuta a canola, walnuts, masamba obiriwira, ndi tirigu womera. Supuni imodzi ya flaxseed imapereka pafupifupi 2,6 magalamu a omega-3 fatty acids, pamene supuni imodzi ya mafuta a flaxseed imapereka pafupifupi 2,7 magalamu. Odya zamasamba a Lacto-ovo amatha kupeza ma omega-3 fatty acids m'mazira, ndipo osadya masamba ndi omwe amadya nyama amatha kupeza ma omega-3 fatty acids kuchokera ku makapisozi amtundu wa algae.
6. Kudya mopambanitsa!
Anthu ambiri amakhulupirira kuti zakudya zamasamba zimawateteza kuti asakhale onenepa komanso onenepa kwambiri. Ngakhale zili zowona kuti odya zamasamba ndi nyama zakutchire amakonda kukhala owonda kuposa anzawo amnivorous, zakudya zamasamba sizimatsimikizira thupi lowonda.
Zakudya zopatsa thanzi komanso moyo wathanzi zimabweretsa kulemera kwa thupi kwa anthu ambiri omwe amasintha zakudya zamasamba, koma osati nthawi zonse. Kwa anthu ena, kupita vegan kumatanthauza kuwirikiza kawiri kudya kwawo kwamafuta. Kudya mopambanitsa kumabweretsa kunenepa kwambiri komanso kunenepa kwambiri, ndipo odya zamasamba, monga anthu ambiri aku America, amakhala ndi mwayi wambiri wodya mopitilira muyeso.
Zoonadi, chodetsa nkhaŵa ndi chakuti kunenepa kwambiri ndi kunenepa kwambiri kungalepheretse ubwino wambiri wathanzi umene umabwera chifukwa cha zakudya zamasamba. Kunenepa kwambiri kumawonjezera chiopsezo cha matenda a shuga a mtundu wa 2, matenda a mtima, khansa zina, osteoarthritis, matenda a ndulu, gout, ndi kupuma movutikira. Kunenepa kwapezeka kuti kumawonjezera zaka 20 kwa munthu pankhani ya kuchepa kwa thanzi.
Kuwongolera magawo ndikofunikira. Ngakhale kuti n'zosavuta kudya kwambiri pamene zakudya zokazinga kwambiri, zokhwasula-khwasula zamchere, zophika zoyera, ndi zakumwa zotsekemera ndizo zomwe ndizofunikira kwambiri pazakudya, n'zothekanso kudya zakudya zathanzi, monga zipatso za smoothies ndi mkate wamba wa tirigu.
Kuti mupewe kudya mopitirira muyeso, chepetsani zakudya zanu pazakudya zosinthidwa ndi mafuta. Chepetsani zopatsa mphamvu zama calorie muzakumwa. Yang'anani kwambiri pa fiber, zakudya zamasamba zonse. Samalani zomwe mumadya. Idyani pang'onopang'ono. Phatikizanipo zolimbitsa thupi zosachepera mphindi 30 mpaka 60 patsiku pazochitika zanu za tsiku ndi tsiku.