Masiku ano, pali chidwi chokulirapo pakati pa anthu pazokhudza thanzi la chilengedwe. Ena amada nkhaŵa kwambiri ndi nkhanza zimene nyama zimachitira m’mafamu. Ena ambiri ali ndi chidwi makamaka ndi thanzi lawo komanso kusintha komwe kungapangidwe kuti moyo ukhale wabwino. Potengeka ndi malingaliro otere, anthu akupita ku chakudya chochokera ku zomera. Ena a iwo amakhala osadya zamasamba mopambanitsa, kusiya zonse zanyama pazakudya zawo. Kodi chakudya chochokera ku zomera chimakhala ndi thanzi labwino? Ngakhale maphunziro a vegans ndi ochepa komanso apakati, amawonetsa zinthu zina. Chifukwa chake, tikuwona kuti zamasamba ndizowonda kwambiri kuposa oimira magulu ena onse, kuthamanga kwawo kwa magazi kumakhala kotsika, komanso zomwe zili mu cholesterol ndi otsika kachulukidwe lipoprotein cholesterol m'magazi poyerekeza ndi lacto-zamasamba, komanso otsika kwambiri kuposa anthu. omwe amadya nyama yazakudya (omnivores). Zinthu zonsezi pamodzi zimathandiza kuchepetsa chiopsezo chokhala ndi matenda a mtima. Kunenepa pang’ono kumathandizanso kuchepetsa chiopsezo cha khansa ndi matenda a shuga. Zotsatira zopindulitsazi zimatha kufotokozedwa pang'onopang'ono chifukwa chakuti zakudya zamasamba zimakhala ndi magnesium, potaziyamu, fiber, vitamini B9, antioxidant mavitamini E ndi C, ndi phytochemicals zolimbikitsa thanzi. Mbeu ndi ndiwo zamasamba, mbewu zonse, zipatso ndi mtedza - zakudya zonsezi zimateteza thupi ku matenda aakulu aakulu. Anthu amene amadya zakudya zimenezi nthawi zambiri amadwala matenda a mtima, sitiroko, matenda a shuga, kufooketsa mafupa, ndiponso mitundu ina ya khansa poyerekezera ndi amene amadya zakudya zochepa zochokera ku zomera. Kuonjezera apo, kudya zokometsera monga turmeric, ginger, adyo, ndi anyezi kumatetezanso ku khansa, sitiroko, ndi matenda a mtima. Kuchotsa nyama pazakudya sikungabweretse kuchepa kwa mafuta odzaza ndi mafuta a kolesterolini ngati munthu atenga mkaka wokwanira, mazira ndi tchizi. Komabe, ngati mumadya mkaka wopanda mafuta ambiri ndi azungu a dzira (popanda yolk), kudya kwanu kwamafuta okhathamira ndi cholesterol kudzachepa kwambiri. Kumwa mkaka kumakhudzana ndi chiopsezo chokhala ndi listeriosis ndi salmonellosis, komanso ziwengo zomwe zimayambitsidwa ndi mapuloteni amkaka ndi zotsalira za maantibayotiki mu mkaka. Kugwiritsa ntchito mazira kumadzaza ndi salmonellosis. Azimayi okalamba, amayi apakati ndi ana ali pachiopsezo chachikulu pankhaniyi, chifukwa cha kuchepa kwa chitetezo chokwanira. Kodi pali zovuta zilizonse pazakudya zamasamba? Mafunso nthawi zonse amawuka okhudzana ndi kudya kwa vitamini D, calcium komanso chiwopsezo chokhudzana ndi kusweka kwa mafupa m'ma vegan. Kuchotsa mkaka muzakudya kumatanthauza kuti gwero labwino kwambiri la calcium limachotsedwa muzakudya. Komabe, n’zosavuta kwa nyama zodya nyama kupeza kashiamu wawo watsiku ndi tsiku mwa kudya masamba obiriwira obiriwira (monga Brussels sprouts, bok choy, ndi broccoli), malalanje ndi maapulo okhala ndi vitamini, soya, ndi mpunga. Tofu, malalanje, tahini, nkhuyu, ndi mbatata zimapatsa thupi kashiamu wokwanira. Kafukufuku wambiri wa ku UK adapeza kuti kuthyoka kwa mafupa sikofala pakati pa zinyama, pokhapokha ngati amadya kuposa 525mg ya calcium patsiku. Kuwonjezera pa calcium, zigawo zina za zakudya zochokera ku zomera zomwe zimaganiziridwa kuti zimateteza thanzi la mafupa ndi potaziyamu, vitamini K, ndi magnesium, zomwe zimapezeka mu zitsamba zodyedwa monga thyme, sage, ndi rosemary.
Zomera zokhala ndi magnesium ndi potaziyamu ndizomwe zimatsalira zamchere zomwe zimateteza mafupa kuvulala. Zotsalira za alkalinezi ndizofunikira makamaka kwa impso za thupi lokalamba, zomwe zimavutika kuti zitenge asidi ochulukirapo. Masamba a masamba okhala ndi vitamini K amathandizira kupanga osteocalcin, mapuloteni ofunikira a mafupa. Azimayi omwe amadya kwambiri vitamini K (masamba obiriwira kamodzi patsiku) amakhala ndi chiopsezo chochepa cha 45% cha kuthyoka chiuno poyerekeza ndi amayi omwe amadya vitamini K wochepa (omwe amadya masamba obiriwira nthawi zambiri kuposa kamodzi). sabata). Soya ndiwothandiza makamaka pankhani ya kuchepa kwa mchere wamchere, makamaka kwa amayi omwe ali ndi vuto losiya kusamba. Ma isoflavones mu soya amathandizanso kwambiri pakupanga mafupa ndikuletsa kuwonongeka kwawo. Magawo awiri a soya patsiku amapereka zabwino zambiri. Vitamini D, wofunikira kuti kagayidwe ka calcium kagayidwe, atha kupezeka kuchokera kumbewu zolimba, margarine ndi zakumwa za soya. M'nyengo yozizira, ndikofunikira kwambiri kudya zakudya zokhala ndi vitamini D, chifukwa m'nyengo yozizira thupi limapanga mavitamini ochepa (kapena ayi). Kusowa kwachitsulo ndi vuto la aliyense, makamaka kwa amayi a msinkhu wobereka. Kupatula pazakudya zamkaka sikukhudza zomwe zili m'thupi, chifukwa mkaka ndi gwero losauka kwambiri lachitsulo. Komanso, chitsulo m'mazira sichimatengedwa bwino ndi thupi. Chifukwa chake, vegan sali pachiwopsezo chachikulu chosowa chitsulo kuposa lacto-vegetarian. Vuto lalikulu la anthu omwe amadya zakudya zamasamba zokha ndi vitamini B12. Ngakhale kuti nyama, mkaka ndi mazira zili ndi mavitamini ambiri, zomera sizikhala nazo. Kuperewera kwa vitamini B12 kungayambitse mavuto aakulu monga dementia praecox, coordination disorder, kuiwala, kusokonezeka kwa dongosolo lamanjenje, kukumbukira kukumbukira, kusokonezeka maganizo, kulephera kukhazikika komanso kulephera kukhazikika poyenda. Ma vegans amafunikira kudya zakudya zokhala ndi vitamini B12 tsiku lililonse - zakumwa za soya ndi mpunga, chimanga ndi ma analogue a nyama. Ndikofunika kuwerenga zolemba kuti muwonetsetse kuti mukudya mokwanira. Ndipotu, anthu onse azaka 12 kapena kuposerapo ayenera kudya zakudya zokhala ndi vitamini B12 chifukwa m’mimba mwawo mulibe asidi wokwanira kuti atenge vitamini B3 kuchokera ku nyama. Kupeza ma omega-XNUMX fatty acids amtali wautali ndikofunikira pamtima, ubongo, komanso thanzi lamaso. Magwero a mafuta acids ndi nsomba, koma masiku ano, osadya masamba amatha kupeza docosahexaenoic acid kuchokera ku udzu wam'nyanja. Kuphatikiza apo, thupi limatha kusintha alpha-linolenic acid kukhala docosahexaenoic acid, ngakhale iyi ndi njira yosakwanira.
Alpha-linolenic acid angapezeke ku zomera zosiyanasiyana, monga flaxseeds, canola mafuta, walnuts, tofu, soya zakumwa. Mwa kusankha mwanzeru zakudya, wodya zamasamba angachotse zinthu zonse za nyama pazakudya zake ndi kumadyabe mokwanira. Kusasankha bwino zakudya kumabweretsa kuperewera kwa zakudya m'thupi, zomwe zimawononga thanzi. Zakudya zochokera ku zomera zimachepetsa chiopsezo cha zovuta zokhudzana ndi zaka monga kunenepa kwambiri, kuthamanga kwa magazi, ndi matenda a mtima.