Zakudya zochokera ku zomera sizisiyana ndi zakudya zamtundu uliwonse, kupatulapo kugwiritsa ntchito mkaka ndi nyama. Choncho, funso n'lakuti, ndi zakudya ziti zomwe zingathandize kubwezeretsa mapuloteni a nyama? Iwo likukhalira kuti amapezeka zomera zakudya. Koma kuti thupi la wodya zamasamba lilandire muyeso yoyenera, simuyenera kudya pizza ndi pasitala. Lamulo lalikulu ndi zakudya zathanzi, zosiyanasiyana, kusankha koyenera kwa zakudya zomwe zili ndi amino acid.
Thandizo la Vegan Wothamanga
Ndi zakudya ziti zomwe zingapange zakudya za wothamanga yemwe wakana chakudya chanyama? Chodabwitsa kwa ambiri, kusiyanasiyana kwawo kumakhutiritsa kukoma kwamtundu uliwonse ndipo kumakhudza thanzi, mawonekedwe, komanso nyonga ya munthu:
Komanso, lero mugule mapuloteni ufa. Muli zokolola zokha, mwachitsanzo, nthanga za fulakesi, mphukira za quinoa, mphodza, chia, ndi nthanga za dzungu. Puloteniyu amatha kugwiritsa ntchito ngati kuvala saladi kapena kukonzekera chakumwa.
Malinga ndi mphunzitsi wina, zakudya zoyenera za othamanga ziyenera kukhala ndi mafuta (22%), mapuloteni (13%), chakudya (65%) ndipo amatha kupatsa thupi mankhwala ofunikira, mavitamini, thanzi, komanso kupewa matenda osiyanasiyana.
Zoyenera kudya musanachite masewera olimbitsa thupi?
Mumafunikira chakudya chomwe chidzadzaze thupi ndi nyonga, ndipo mutha kupirira zolimbitsa thupi mosavuta. Chifukwa chake, musanachite masewera olimbitsa thupi, pafupifupi maola awiri musanachite masewera olimbitsa thupi, amalangizidwa kuti azidya chopatsa thanzi, shuga, ndi chakudya - izi ndi zipatso (maapulo, nthochi, mango, mphesa, malalanje) ndi mitundu yonse ya zipatso. Amayamwa mwachangu ndipo samapanga kulemera m'mimba. Kuti abwezeretse mphamvu mwachangu komanso kuti achire, othamanga ena amamwa amamwa zakumwa zapadera zamasewera.
Ngati pali maola ambiri musanachite masewera olimbitsa thupi, mutha kudalira zakudya zowirira, chakudya chambiri - oats, mbatata, mpunga wofiirira, mbatata. Amakumbidwa pang'onopang'ono ndikupatsa thupi mphamvu "yokhalitsa". Mukamayandikira masewera olimbitsa thupi, idyani china chopepuka komanso chopatsa thanzi, monga saladi kapena puloteni. Theka la ola kapena ola musanaphunzitsidwe, muli ndi zipatso zomwe muli nazo, zomwe zili pafupifupi 80% yamadzi, zomwe ndizofunikira kwambiri kuti madzi azituluka.
Zakudya zabwino mukamachita masewera olimbitsa thupi
Zakudya zolimbitsa thupi pambuyo pa ntchito ziyenera kukhala zazikulu kwambiri momwe zingathere. Mutachita zolimbitsa thupi, muyenera kubwezeretsanso kuchepa kwa mphamvu, ndipo munonso, chakudya sichimatha kubwezeretsedwanso. Koma, ponena za minofu, kuchira kwawo sikungachitike popanda amino acid, zomangira zomanga thupi zomwe ndizofunikira kwambiri minofu ya minofu. Amachokera ku mtedza, nyemba, amadyera, tofu, seitan, tempeh, ndi zakumwa zomanga thupi. Mutha kudzipangira nokha kugwiritsa ntchito ufa wazitsamba, womwe lero ungagulidwe m'masitolo a "zonse zaumoyo", madipatimenti apadera azakudya.
Ndikofunikira kuti chakudya cha wothamanga chikhale chopatsa thanzi komanso chokwanira!