Ambiri amavomereza kuti zakudya zamasamba ndizofunikira kwambiri pa moyo wathanzi. Kafukufuku wambiri wasayansi amatsimikizira kuti zakudya zamasamba zimakhala zopindulitsa m'njira zambiri komanso zimawonjezera utali ndi moyo wabwino. N’kutheka kuti chakudya choyambirira cha anthu chinali chamasamba. Ngakhale kuti zakudya zamasamba zimatha kupereka chakudya chokwanira, anthu ena amafunikira nyama zamasamba. Kutsanzira zakudya zamtundu woterezi kumawathandiza kuti ayambe kudya zakudya zochokera ku zomera. Chifukwa chake, koyambirira kwa zaka za zana la khumi ndi zisanu ndi zinayi, zolowa m'malo mwa nyama zochokera kumbewu, mtedza ndi mapuloteni amasamba zidayamba kuwonekera pamsika. Apainiya a gululi akuphatikizapo American nutritionist ndi corn flake inventor Dr. John Harvey Kellogg, mlaliki wa Seventh-day Adventist Ellen White, ndi makampani monga LomaLindaFoods, WorthingtonFoods, SanitariumHealthFoodCompany, ndi ena. Pali zifukwa zambiri zokondera nyama m'malo mwa nyama: ubwino wa thanzi , phindu lomwe limabweretsedwa ndi zinthu zoterezi ku chilengedwe, kulingalira kwa filosofi kapena chilengedwe, chitonthozo cha wogula mwiniwake; Pomaliza, zokonda zokonda. Mwina masiku ano, pankhani yosankha nyama m'malo, chifukwa choyamba ndi thanzi labwino. Ogula amakonda kupewa mafuta ndi cholesterol m'zakudya zawo, ndipo zolowa m'malo mwa nyama zitha kukhala gawo lazakudya zopatsa thanzi chifukwa zimapatsa thupi mapuloteni, mavitamini, ndi michere yofunika kwambiri popanda mafuta okhuta kwambiri ndi cholesterol yomwe zakudya za nyama. kuchuluka. Kuganizira za chilengedwe kukuwonjezeranso chidwi cha anthu pazakudya zama protein. Zimadziwika kuti mapuloteni ochulukirapo kasanu mpaka khumi amatha kupezeka kuchokera ku ekala imodzi (kotala la hekitala) ya nthaka ikadyedwa mu mawonekedwe ake oyera kuposa pamene mapuloteni amasamba "amasinthidwa" kukhala mapuloteni a nyama, nyama. Kuphatikiza apo, pali kupulumutsa kwakukulu kwa madzi ndi zinthu zina. Anthu ambiri amakana nyama pazifukwa zachipembedzo kapena zachikhalidwe. Pomaliza, anthu amakonda zoloŵa m'malo mwa nyama chifukwa ndizosavuta kuzikonza ndi kudya komanso zokometsera pazakudya zatsiku ndi tsiku. Kodi ma analogue a nyama ndi otani? Ma analogue a nyama ndi gwero labwino kwambiri la mapuloteni opangidwa ndi zomera komanso kukoma kosiyanasiyana monga gawo lazakudya zamasamba. Kwa mbali zambiri, malonda amtunduwu amakhala ndi chidziwitso chatsatanetsatane chokhudza zakudya zomwe zili pamalembawo. M'munsimu muli zambiri zokhudza kadyedwe kazakudya zam'malo mwa nyama. mapuloteni Ma analogue a nyama amakhala ndi magwero osiyanasiyana a mapuloteni a masamba - makamaka soya ndi tirigu. Komabe, odyetsera zamasamba ndi zamasamba ayenera kusamala - ma analogue angakhalenso ndi azungu a dzira ndi mapuloteni amkaka. Zakudya zilizonse zamasamba ziyenera kukhala ndi zakudya zambiri; kukhalapo kwa ma analogi a nyama muzakudya kumakupatsani mwayi wopatsa thupi magwero osiyanasiyana a mapuloteni omwe amatsimikizira kuchuluka kwa ma amino acid. Zakudya za anthu okonda zamasamba ambiri zimakhala ndi mitundu yosiyanasiyana ya mapuloteni opangidwa kuchokera ku nyemba, mbewu, mtedza, ndi ndiwo zamasamba. Ma analogi a nyama ndi njira yabwino kwambiri yokwaniritsira izi. mafuta Ma analogue a nyama alibe mafuta a nyama; motero, mlingo wa mafuta odzaza ndi mafuta a kolesterolini mwa iwo ndi otsika. Monga lamulo, kuchuluka kwamafuta ndi zopatsa mphamvu mkati mwake ndizocheperako poyerekeza ndi nyama. Ma analogue a nyama amakhala ndi mafuta a masamba okha, makamaka chimanga ndi soya. Ali ndi mafuta ambiri a polyunsaturated mafuta acids komanso alibe cholesterol, mosiyana ndi mafuta a nyama. Nutritionists amalimbikitsa zakudya zomwe zimakhala ndi 10% ya zopatsa mphamvu kuchokera kumafuta odzaza ndi zosakwana 30% za zopatsa mphamvu zamafuta. 20 mpaka 30% ya zopatsa mphamvu ziyenera kubwera kuchokera ku mafuta. Kudya nthawi ndi nthawi zakudya zamafuta ambiri monga azitona, mtedza, etc. ndizovomerezeka, malinga ngati kuchuluka kwa mafuta muzakudya kuli mkati mwa malire omwe ali pamwambapa. Mavitamini ndi mchere Nthawi zambiri, nyama zogulitsa nyama zimalimbikitsidwa ndi mavitamini owonjezera ndi mchere omwe amapezeka mu nyama. Izi zingaphatikizepo vitamini B1 (thiamine), vitamini B2 (riboflavin), vitamini B6, vitamini B12, niacin, ndi iron. Sodium muzinthu zamalonda amapezeka muzosakaniza ndi zokometsera. Werengani malembo kuti musankhe zinthu zoyenera. Ngakhale odyetserako zamasamba amapeza kuchuluka kwa vitamini B12 wokwanira, ma vegans ayenera kudzipezera okha gwero labwino la vitaminiyi. Ma analogue a nyama nthawi zambiri amalimbikitsidwa ndi vitamini iyi. Mlingo woyenera wa vitamini B12 ndi ma micrograms atatu patsiku. Mtundu wodziwika bwino wa vitamini B3 ndi cyanocobalamin. Kutsiliza Zakudya zamasamba zimalimbikitsidwa ngati gawo la moyo wathanzi. Kaya zokhumba za munthu ndikuchotseratu zinthu zonse zanyama pazakudya, kuchita lacto- kapena lacto-ovo vegetarianism, kapena kungochepetsa kuchuluka kwa nyama yomwe imadyedwa, ma analogue a nyama angathandize kuwonetsetsa kukhalapo kwa mapuloteni osiyanasiyana okhala ndi zakudya zochepa. mafuta odzaza, poyerekeza ndi zofanana zawo za nyama, komanso, mafuta opanda mafuta a kolesterolini ndikupatsa thupi mavitamini owonjezera ndi mchere. Zikaphatikizidwa ndi zipatso zokwanira, ndiwo zamasamba, mbewu zonse, nyemba, ndi (mwasankha) mkaka wopanda mafuta ochepa, ma analogi a nyama amatha kuwonjezera kukoma ndi mitundu yosiyanasiyana pazakudya zamasamba.
2022-11-11