Zamkatimu
Udindo wa bungwe la American Dietetic Association (ADA) uli motere: chakudya chamasamba chokonzekera bwino chimakhala chokwanira komanso chopindulitsa popewa komanso kuchiza matenda ena.
Vegetarianism m'malingaliro
Zakudya zamasamba zimatha kusiyana kwambiri. Zakudya zamasamba za lacto-ovo zimakhala ndi zipatso, ndiwo zamasamba, mbewu, nyemba, mbewu, mtedza, mkaka, ndi mazira. Simaphatikizapo nyama, nsomba, ndi nkhuku. Zakudya zamasamba, kapena zamasamba okhwima, zimasiyana ndi zamasamba za lacto-ovo chifukwa chosowa mazira, mkaka, ndi zakudya zina zanyama. Koma ngakhale mkati mwa dongosololi, anthu osiyanasiyana amakana zinthu zanyama mosiyanasiyana. Choncho, kuti mudziwe bwino makhalidwe a zakudya zamasamba, ziyenera kuganiziridwa mwachindunji.
Kafukufuku akuwonetsa kuti omwe amadya zamasamba nthawi zambiri amakhala ndi matenda ochepa komanso amafa ndi matenda ena osachiritsika kusiyana ndi osadya zamasamba. Zinthu zosagwirizana ndi zakudya monga kuchita masewera olimbitsa thupi komanso kupewa kusuta komanso kumwa mowa zingathandizenso, koma zakudya ndizofunikira kwambiri.
Anthu akusintha pazamasamba osati pazifukwa zachipatala zokha, komanso chifukwa cha chilengedwe komanso njala yapadziko lonse lapansi. Komanso pakati pa zifukwa zomwe anthu amakhalira osadya masamba: malingaliro azachuma, nkhani zamakhalidwe, zikhulupiriro zachipembedzo.
Kufuna kwa ogula pazamasamba kukupangitsa kuti pakhale kukwera kwa malo odyera omwe amapereka zakudya zamasamba. Pakadali pano, ma canteens ambiri aku yunivesite amapereka zakudya zamasamba.
Kufunika kwa Zamasamba Paumoyo
Zakudya zamasamba zokhala ndi mafuta ochepa, kapena mafuta okhathamira, zakhala zikugwiritsidwa ntchito bwino ngati gawo la pulogalamu yolimbikitsira zaumoyo kuti asinthe mawonekedwe amakono a matenda a mtima. Zakudya zamasamba ndizothandiza popewera chifukwa zimakhala ndi mafuta ochepa kwambiri, cholesterol, ndi mapuloteni anyama, ochulukirapo mu folate, omwe amachepetsa serum homocysteine, antioxidants monga mavitamini C ndi E, carotenoids, ndi phytochemicals.
Kudya zamasamba kumalepheretsa kukula kwa matenda a mtima komanso kumachepetsa kufa ndi matenda a mtima. Odya zamasamba nthawi zambiri amakhala ndi mafuta ochepa kwambiri a kolesterolini komanso otsika kwambiri a lipoprotein, koma kuchuluka kwa lipoprotein ndi triglyceride kumasiyana malinga ndi zakudya zamasamba.
Odya zamasamba sakonda kudwala matenda oopsa kwambiri kuposa osadya zamasamba. Izi zikuwoneka kuti zimachitika mosasamala kanthu za kulemera kwa thupi ndi kudya kwa sodium. Odya zamasamba sangafe ndi matenda a shuga amtundu wa 2, mwina chifukwa chakudya kwawo kwamafuta ambiri komanso kuchepa kwa thupi.
Odya zamasamba sakonda kudwala khansa ya m'mapapo ndi khansa ya m'matumbo. Kuchepetsa chiopsezo cha khansa ya colorectal kumalumikizidwa ndi kuchuluka kwa fiber, masamba, ndi zipatso. The colon microflora mwa anthu omwe amadya ndiwosiyana kwambiri ndi omwe sadya zamasamba, zomwe zimachepetsa chiopsezo cha khansa ya m'matumbo.
Palibe kuchepa kwa khansa ya m'mawere pakati pa anthu omwe amadya masamba a Kumadzulo, koma deta yochokera ku mafuko amayerekezera kuti chiopsezo cha khansa ya m'mawere ndi chochepa mwa anthu omwe ali ndi zakudya zochokera ku zomera. Chinthu choteteza chikhoza kukhala milingo ya estrogen yotsika mwa osadya masamba.
Zakudya zamasamba zokonzedwa bwino zitha kukhala zothandiza popewa komanso kuchiza matenda a impso. Kafukufuku wachipatala ndi kuyerekezera kwa nyama awonetsa kuti mapuloteni ena a zomera amatha kuwonjezera mwayi wokhala ndi moyo ndikuchepetsa proteinuria, kusefera kwa glomerular, kuthamanga kwa magazi a aimpso, komanso kuwonongeka kwa impso poyerekeza ndi zakudya zopanda zamasamba.
Kusanthula Zakudya Zamasamba
Kuchuluka kofunikira kwa ma amino acid ofunikira kutha kupezedwa kuchokera ku magwero a mapuloteni opangidwa ndi zomera, malinga ngati zakudya zochokera ku zomera zimakhala zosiyanasiyana ndipo zimakhala ndi zopatsa mphamvu zokwanira. Kafukufukuyu akuwonetsa kuti kuphatikizika kwa mapuloteni owonjezera sikufunikira, ndipo kudya kwa tsiku ndi tsiku kwamitundu yosiyanasiyana ya amino acid kumatsimikizira kusungidwa kwa nayitrogeni komanso kugwiritsidwa ntchito mwaumoyo kwa anthu athanzi.
Ngakhale zakudya zamasamba zimakhala ndi zomanga thupi zocheperako ndipo zingafunike kuchulukira pang'ono chifukwa cha kuchepa kwa mapuloteni a zomera zina, odya zamasamba a lacto-ovo ndi ma vegan amapeza mapuloteni okwanira.
Zakudya za zomera zimakhala ndi chitsulo chopanda heme, chomwe chimakhala chovuta kwambiri kuposa heme iron to inhibitors (retarders) ndi zowonjezera chitsulo. Ngakhale kuti zakudya zamasamba nthawi zambiri zimakhala ndi ayironi kuposa zamasamba, malo ogulitsa zitsulo m'zamasamba amakhala ochepa chifukwa chitsulo chochokera ku zomera sichimamwa. Koma tanthauzo lachipatala la chodabwitsa ichi, ngati liripo, silikudziwika bwino, chifukwa kuchuluka kwa kuchepa kwachitsulo m'magazi kumakhala kofanana kwa odya zamasamba ndi nyama. Mayamwidwe a iron amatha kupitilizidwa ndi kuchuluka kwa vitamini C.
Zakudya zamasamba zimatha kukhala ndi vitamini B12 pamwamba pawo ngati zotsalira za dothi, koma izi sizodalirika za B12 kwa omwe amadya masamba. Zambiri mwa vitamini B12 zomwe zimapezeka mu spirulina, nyanja zam'nyanja, masamba a m'nyanja, tempeh (mankhwala otsekemera a soya), ndi miso zasonyezedwa kuti ndizofanana ndi B12 analoji yosagwira ntchito kuposa vitamini wathunthu.
Ngakhale mkaka ndi mazira ali ndi vitamini B12, kafukufuku akuwonetsa kuchepa kwa magazi a vitamini B12 mu lacto-ovo zamasamba. Odya zamasamba omwe amapewa kapena kuchepetsa zakudya zomwe zimachokera ku nyama amalangizidwa kuti azidya zakudya zowonjezera kapena zakudya zokhala ndi vitamini B12. Popeza kuti thupi la munthu limafunikira vitamini B12 wochepa kwambiri, ndipo masitolo ake amasungidwa ndi kugwiritsiridwa ntchitonso, zingatenge zaka zambiri kuti zizindikiro za kupereŵerako ziwonekere. Mayamwidwe a Vitamini B12 amachepetsa ndi zaka, kotero kuti zowonjezera zimalimbikitsidwa kwa onse odya zamasamba okalamba.
Odya zamasamba a Lacto-ovo amapeza calcium yokwanira, yochuluka kapena yochulukirapo kuposa osadya zamasamba. Komabe, ma vegans amapeza kashiamu wocheperako kuposa omwe amadya zamasamba a lacto-ovo komanso zakudya zosakanikirana. Tiyenera kuzindikira kuti zamasamba zingafunike kashiamu wocheperapo kusiyana ndi osadya zamasamba, chifukwa zakudya zopanda mapuloteni komanso zamchere zambiri zimasunga calcium. Kuonjezera apo, munthu akamadya zakudya zopanda mapuloteni komanso sodium komanso kuchita masewera olimbitsa thupi mokwanira, zomwe amafunikira calcium zimakhala zochepa kusiyana ndi omwe amakhala ndi moyo wongokhala komanso amadya zakudya zovomerezeka za kumadzulo. Zinthu izi, komanso chibadwa, zimathandiza kufotokoza chifukwa chake thanzi la mafupa nthawi zina limakhala lopanda calcium.
Popeza sizinadziwikebe kuchuluka kwa ma calcium omwe amafunikira, ndipo chifukwa chakuti kuchepa kwake kumayambitsa matenda a mafupa mwa amayi, ma vegans ayenera kudya calcium yochuluka monga momwe Institute of Medicine yakhazikitsira zaka zawo. Calcium imayamwa bwino kuchokera ku zakudya zambiri zamasamba, ndipo zakudya zamasamba zimakhala ndi izi zokwanira ngati zakudya zokhala ndi calcium zimaphatikizidwa nthawi zonse. Kuphatikiza apo, zakudya zambiri zamasamba zatsopano zimalimbikitsidwa ndi calcium. Ngati nyama zakutchire sizikupeza kashiamu yomwe amafunikira kuchokera ku chakudya, zakudya zowonjezera zimalimbikitsidwa.
Vitamini D amasoŵa zakudya (zamasamba ndi zakudya zamasamba) pokhapokha ataphatikiza zakudya zokhala ndi vitamini D. Zakudya zamasamba zingakhale zopanda mchere umenewu, chifukwa gwero lake lalikulu ndi mkaka wa ng'ombe wokhala ndi vitamini D. Koma tsopano mungathe gulani zakudya zamasamba zokhala ndi vitamini D wowonjezera, monga mkaka wa soya ndi zinthu zina zambewu. Kuonjezera apo, kafukufuku amasonyeza kuti thupi limalandira mlingo waukulu wa vitamini D chifukwa cha kuwala kwa dzuwa, komanso kuti n'kofunika kuti munthu atengere kuchokera ku chakudya pokhapokha ngati munthu sakhala ndi dzuwa. Amakhulupirira kuti kupeza vitamini D wokwanira, ndikokwanira kuwonetsa dzuwa m'manja, mapewa ndi nkhope kwa mphindi 5-15 patsiku. Anthu omwe ali ndi khungu lakuda, komanso omwe amakhala m'madera akumpoto, mitambo kapena madera osuta, ayenera kuthera nthawi yambiri padzuwa. Kapangidwe ka vitamini D kumalepheretsa kugwiritsa ntchito mafuta oteteza ku dzuwa. Ngati nyama zakutchire sizikhala ndi dzuwa pang'ono, zowonjezera za vitamini D zimalimbikitsidwa. Izi ndizowona makamaka kwa okalamba, omwe matupi awo amapanga vitamini D mochepa.
Kafukufuku akuwonetsa kuti kudya kwa zinki kwa osadya ndiwotsika kapena kofanana ndi kwa omwe sadya masamba. Kafukufuku wambiri akuwonetsa kuti anthu omwe amadya masamba amakhala ndi zinc yokhazikika mutsitsi, seramu, ndi malovu. Ndi zakudya zopanda zinki, njira zolipirira zingathandize omwe sadya masamba. Koma, popeza kuti zinki ndi zakudya za zomera zochepa, ndipo zotsatira za kusowa kwa zinki sizikudziwika bwino, odyetsera zamasamba ayenera kudya zinki wochuluka monga momwe akulangizira pakudya, kapena kuposa.
Zakudya zopanda mazira ndi nsomba zimakhala zochepa mu omega-3 fatty acids (docosehexaacid, kapena DHA). Odya zamasamba ali ndi milingo yotsika yamafuta am'magazi amafuta awa, ngakhale si maphunziro onse omwe amavomereza mawu awa. Mafuta amodzi ofunikira, linoleic acid, amatha kusinthidwa kukhala DHA, ngakhale kuti kutembenuka kumawoneka ngati kosakwanira komanso kuchuluka kwa linoleic acid kumalepheretsa kutembenuka uku (36). Zotsatira za kuchepa kwa DHA sikunaphunzire. Koma odyetsera zamasamba amalangizidwa kuti aziphatikiza magwero abwino a linoleic acid muzakudya zawo.
Vegetarianism muzaka zosiyanasiyana za moyo.
Zakudya zamasamba zopatsa thanzi kapena lacto-ovo ndizoyenera magawo onse amoyo, kuphatikiza pa nthawi yapakati komanso kuyamwitsa. Imakwaniritsanso zosowa zopatsa thanzi za makanda, ana ndi achinyamata ndipo imathandizira kuti akule bwino.
Kuperewera kwa zakudya m'thupi kumachitika mwa anthu omwe ali ndi zakudya zochepa kwambiri. Ana onse osadya nyama ayenera kukhala ndi gwero lodalirika la vitamini B12 ndipo, ngati sakhala ndi dzuwa pang'ono, alandire zowonjezera za vitamini D kapena zakudya zokhala ndi vitamini D. Chakudyacho chiyenera kukhala ndi zakudya zokhala ndi calcium, iron, ndi zinc. Idyani mphamvu zosoweka za ana osadya masamba zimathandiza kudya pafupipafupi komanso zokhwasula-khwasula, komanso zakudya zina zoyengedwa bwino komanso zamafuta ambiri. Mfundo zofunika pazakudya zopatsa thanzi za ayironi, vitamini D, ndi kuyambitsa zakudya zolimba m'zakudya ndizofanana kwa makanda abwinobwino komanso osadya masamba.
Ikafika nthawi yoti ayambitse zakudya zomanga thupi, ana osadya masamba amatha kusenda tofu, tchizi cha kanyumba, ndi nyemba (zosenda ndi zosenda). Makanda omwe amayamwitsabe mkaka wa m'mawere ayenera kulandira vitamini B12 ngati zakudya za amayi zilibe vuto, komanso vitamini D ngati sakhala padzuwa pang'ono.
Zakudya zamasamba ndizofala kwambiri pakati pa achinyamata omwe ali ndi vuto la kudya, motero akatswiri azakudya ayenera kudziwa za achinyamata omwe sakonda zakudya komanso omwe amawonetsa kuti ali ndi vuto la kudya. Komabe, malinga ndi zomwe zilipo panopa, Kupita ku vegan pakokha sikumayambitsa vuto la kudya.. Ngati zakudya zakonzedwa bwino, zamasamba ndiye chisankho choyenera komanso chathanzi kwa achinyamata.
Zakudya zamasamba zimakwaniritsanso zosowa za othamanga panthawi ya mpikisano. Mapuloteni angafunike kuonjezedwa chifukwa kuchita masewera olimbitsa thupi kumawonjezera kagayidwe ka amino acid, koma zakudya zamasamba zomwe zimawononga mphamvu zamagetsi komanso zokhala ndi zomanga thupi (monga zopangira soya, nyemba) zimatha kupereka mapuloteni omwe mumafunikira popanda kugwiritsa ntchito zakudya zapadera kapena zowonjezera.
Achinyamata othamanga ayenera kusamala kwambiri za kalori wokhutira chakudya, mapuloteni ndi chitsulo. Ochita masewera odyetsera zamasamba akhoza kukhala ndi amenorrhea kuposa othamanga osadya zamasamba, ngakhale kuti si maphunziro onse omwe amathandizira izi.
Njira imodzi yosungira msambo wanthawi zonse ingakhale kudya zakudya zopatsa mphamvu zambiri, mafuta ochulukirapo, zakudya zochepa zama fiber, komanso kuchepetsa kulimbitsa thupi kwanu. Zakudya zamasamba zamasamba za Lacto-ovo komanso zamasamba zimatha kukwaniritsa zofunikira zamafuta ndi mphamvu za amayi apakati. Kulemera kwa thupi la ana obadwa kumene amene amabadwa ndi odya zamasamba odyetsedwa bwino ndi abwino.
Odwala omwe ali ndi pakati ndi oyamwitsa ayenera kuwonjezera zakudya zawo ndi ma 2.0 mpaka 2.6 micrograms a vitamini B12 tsiku lililonse. Ndipo, ngati mayi sakhala padzuwa kwambiri, 10 ma micrograms a vitamini D tsiku lililonse. Zakudya zowonjezera za folate zimalimbikitsidwa kwa amayi onse apakati, ngakhale zakudya zamasamba nthawi zambiri zimakhala ndi folate yambiri kuposa zakudya zopanda zamasamba.
Zokonzekera zamasamba
Njira zosiyanasiyana zokonzekera menyu zithandizira kuonetsetsa kuti osadya masamba azidya mokwanira. Kuwonjezera pamenepo, malangizo otsatirawa angathandize odya zamasamba kukonzekera zakudya zopatsa thanzi: * Sankhani zakudya zosiyanasiyana, monga mbewu zonse, masamba, zipatso, nyemba, mtedza, mbewu, mkaka, ndi mazira. * Sankhani zakudya zathanzi, zosaphimbidwa kaŵirikaŵiri, ndipo chepetsani zakudya zokhala ndi shuga wambiri, mafuta, ndi zakudya zoyeretsedwa kwambiri. * Sankhani kuchokera kumitundu yosiyanasiyana ya zipatso ndi ndiwo zamasamba. * Ngati mukugwiritsa ntchito zanyama - mkaka ndi mazira - sankhani zomwe zili ndi mafuta ochepa. Chepetsani tchizi ndi mkaka ndi mazira ena okhala ndi mafuta ambiri chifukwa ali ndi mafuta ambiri komanso chifukwa amachepetsa zakudya zamasamba. * Ma vegans ayenera kuphatikizirapo vitamini B12 pafupipafupi m'zakudya zawo, komanso vitamini D ngati kuonda ndi dzuwa kuli kochepa. * Makanda oyamwitsa okha kuyambira miyezi 4-6 ayenera kulandira zowonjezera zachitsulo ndipo, ngati kutentha kwa dzuwa kuli kochepa, mavitamini D owonjezera. Komanso mavitamini B12 owonjezera ngati zakudya za amayi zilibe vitamini imeneyi. * Osaletsa mafuta pazakudya za ana osakwana zaka ziwiri. Ndipo kuti muthandize ana okulirapo kupeza mphamvu ndi zakudya zokwanira, phatikizanipo zakudya zokhala ndi mafuta ambiri osatha (monga mtedza, njere, mafuta a mtedza ndi mbewu, mapeyala, ndi mafuta a masamba) m’zakudya.
Piramidi yazakudya pokonzekera zakudya zamasamba ndi zamasamba
MAFUTA, MAFUTA, NDI CHAKUDYA CHABWINO idyani maswiti olimba ochepa, batala, margarine, kuvala saladi ndi mafuta okazinga.
MKAKA, YOGUTI NDI TCHISI Magawo 0-3 patsiku mkaka - 1 chikho yogurt - 1 chikho plain tchizi - 1/1 *Odya zamasamba omwe sagwiritsa ntchito mkaka, yoghurt ndi tchizi ayenera kusankha magwero ena okhala ndi calcium.
NYEMBA ZONSE, MATENDA, MBEWU, MAZIRA, NDI NYAMA M’MALO 2-3 pa tsiku mkaka wa soya - 1 chikho chophika nyemba zouma kapena nandolo - 1/2 chikho 1 dzira kapena 2 mazira azungu mtedza kapena njere - 2 tbsp. tofu kapena tempeh - 1/4 chikho cha peanut butter - 2 tbsp
ZOTHANDIZA 3-5 pa tsiku masamba ophika kapena odulidwa - 1/2 chikho masamba obiriwira - 1 chikho
ZIPATSO 2-4 pa tsiku madzi - 3/4 chikho chouma zipatso - 1/4 chikho chodulidwa, zipatso zosaphika - 1/2 chikho cha zipatso zamzitini - 1/2 chikho 1 zipatso zapakati monga nthochi, apulo kapena lalanje
MKATE, CEREAL, MPANGA, PASTA Zakudya 6-11 patsiku mkate - 1 kagawo kakang'ono kophika - 1/2 chikho chophika mpunga, pasitala, kapena mbewu zina - 1/2 chikho cha ufa - 1/2 chikho
______ Lofalitsidwa mu Journal of the American Dietetic Association, November 1997, Volume 97, Issue 11 Authors - Virginia K. Messina, MPH, RD, ndi Kenneth I. Burke, PhD, RD Reviewers - Winston J. Craig, PhD, RD; Johanna Dwyer, DSc, RD; Suzanne Havala, MS, RD, FADA; D. Enette Larson, MS, RD; A. Reed Mangels, PhD, RD, FADA; Gulu la zakudya zamasamba (Lenore Hodges, PhD, RD; Cyndi Reeser, MPH, RD) Lomasuliridwa ku Chirasha ndi Mikhail Subbotin