Kuli cintu cimwi kuba muntu uuli kabotu, ncintu cimbi cikonzya kugwasya bana banu kuti mubelese zyeelelo.
Sizodabwitsanso masiku ano kuti akuluakulu amatembenukira ku zakudya zochokera ku zomera pazifukwa zosiyanasiyana-zachikhalidwe, zachilengedwe, kapena zakuthupi-koma ambiri akupitiriza kukhulupirira kuti n'zosatheka kulera ana athanzi popanda chakudya "chodalirika" cha nyama ndi mbatata. .
Chinthu choyamba chimene timamva kuchokera kwa achibale ndi abwenzi okoma mtima ndi funso: "Koma bwanji agologolo?!"
Tsankho lili ponseponse pankhani yazakudya zamasamba.
Komabe, chowonadi ndi chakuti ana amatha kukula ndikukula mwangwiro ngati samapatula nyama yokha, komanso mkaka kuchokera ku zakudya zawo.
Pali "koma" apa: muyenera kuyang'anitsitsa zakudya zina zomwe zingakhale zikusowa muzakudya zomwe siziphatikizapo mapuloteni a nyama.
Tisanalankhule za "zosowa" m'zakudya zochokera ku zomera, ndikofunika kuzindikira kuti pali ubwino wambiri wathanzi umene umachokera ku zakudya zomwe zimadzalidwa ndi zomera - makamaka pamene zimakhala ngati zakudya zopanda thanzi. monga nyama yophikidwa m'minda yamaluwa. Kuthamanga kwa magazi, kuchepa kwa cholesterol m'magazi, chiopsezo chochepa cha matenda a mtima, ndi chiwerengero chokwanira cha thupi nthawi zambiri chimawonedwa ngati phindu la zakudya zamagulu ndi zamasamba.
Masiku ano, pamene kunenepa kwambiri kwaubwana kukukhala mliri, ubwino woterewu wa zakudya zochokera ku zomera uyenera kuganiziridwa mozama. Kupewa nyama kapena nyama ndi mkaka kumafuna kudziwa zoyambira pazakudya zopatsa thanzi komanso kumvetsetsa zomwe zimaloŵa m'malo mwa zakudya ndi zowonjezera zomwe zingagwiritsidwe ntchito. Ngati ndinu kholo lodalirika la mwana wodya zamasamba kapena wamasamba, ndiye kuti muyenera kuika patsogolo zakudya zotsatirazi.
Mapuloteni
Kutanganidwa ndi zomanga thupi kosatha sikuli koyenera ndipo si vuto lalikulu lomwe mabanja okonda zamasamba komanso osadya nyama amakumana nawo. Zoona zake n’zakuti kufunikira kwa thupi la mwanayo kaamba ka zomanga thupi sikuli kwakukulu monga momwe anthu amaganizira kaŵirikaŵiri. Ana akhanda amafunikira 10g ya mapuloteni patsiku, ana asukulu zapakati pa 13g, ana asukulu za pulayimale 19-34g patsiku, ndipo achinyamata 34-50g.
Mapuloteni amapezeka mumasamba ambiri (nyemba, mtedza, tofu, mkaka wa soya) ndi mkaka. Zoonadi, si mapuloteni onse omwe ali ofanana, koma pophatikiza mbewu ndi nyemba, mutha kupeza mosavuta kuchuluka kwa mapuloteni ofunikira pamaziko a zakudya zochokera ku zomera zokha.
hardware
Chitsulo chimapezeka mu mikate yolimba ndi chimanga, zipatso zouma, masamba a masamba, mkaka wa soya, tofu, ndi nyemba. Popeza chitsulo chochokera ku zomera (chitsulo chosakhala cha heme) chimakhala chovuta kuti thupi litenge, ndikofunika kuonetsetsa kuti ana akudya zakudya zomwe zili ndi iron pamodzi ndi vitamini C, zomwe zimathandiza kuti thupi litenge chitsulo.
vitamini B12
Ngakhale kuti nkhawa za zomanga thupi zimakhala zochulukirachulukira, pali zifukwa zomveka zowonera kudya kwa B12 kwa ana, bola ngati sadya nyama. Odya zamasamba amapeza vitamini imeneyi yokwanira kuchokera ku mkaka, koma chifukwa mulibe zomera za B12, odyetserako nyama amafunika kuphatikiza zakudya zolimbitsa thupi monga mkate ndi chimanga, yisiti yopatsa thanzi, ndi mkaka wa soya muzakudya zawo.
kashiamu
Calcium ndiyofunikira makamaka pakukula kwa thupi la mwana. Odya zamasamba omwe amadya mkaka amapeza calcium yokwanira. Zakudya zokhala ndi calcium: Zakudya za mkaka, masamba amasamba, madzi a malalanje olimba, ndi zinthu zina za soya. Ana odyetserako nyama amafunikira zowonjezera za calcium.
vitamini D
Magwero a vitamini D ndi monga chimanga cholimba, madzi alalanje, ndi mkaka wa ng'ombe. Komabe, kutentha kwa dzuwa nthawi zonse kumakhala kokwanira kuti matupi a ana alandire vitamini D. Mabanja a vegan ayenera kumvetsera kwambiri zizindikiro za kusowa kwa vitamini D (asthma, matenda a kupuma, kufooka kwa minofu, kuvutika maganizo) ndikupatsa ana zakudya zoyenera.
Omega-3 mafuta acids
Mafuta ndi ofunikira kuti ubongo ukule, ndipo kugwiritsa ntchito mphamvu zambiri kwa ana pamasewera akunja kumatanthauza kuti matupi awo amawotcha mafuta mwachangu. Mafuta amafuta amaphatikizapo flaxseed, tofu, walnuts, ndi mafuta a hempseed.
nthaka
Kuperewera kwa zinc sikuwopseza kwambiri mabanja okonda zamasamba, koma zinc yochokera ku zomera ndizovuta kwambiri kuyamwa kuposa zinki zanyama. Mphukira za nyemba, mtedza, mbewu ndi nyemba zimapangitsa kuti thupi lizitha kuyamwa bwino zinki zomwe zili nazo; komanso, mutha kugula mkate kuchokera kumbewu zomwe zidamera.
Fiber
Monga lamulo, ana odyetsera zamasamba amapeza fiber zokwanira. Ndipotu zimene zimachitika kawirikawiri n’zakuti, popeza kuti zakudya zamasamba zimakhala ndi ndiwo zamasamba ndiponso mbewu zambiri, nthawi zina ana amapeza ulusi wambiri m’malo mwa zinthu zimene amafunikiranso, monga mafuta. Dyetsani ana anu mafuta a mtedza, mapeyala, ndi zakudya zina zathanzi, zamafuta.
Pomaliza, musayese kuyika mlingo weniweni wa chopatsa thanzi chilichonse. Kupatulapo zakudya zingapo zofunika kwambiri monga B12, zomwe zingafunike zowonjezera, makamaka kwa vegans, mokulira ndikofunikira kumangodya zakudya zosiyanasiyana zathanzi komanso zonse, komanso kulimbikitsa okondedwa kuyesa ndikusangalala ndi chakudya. Ana ndiye amakhala ndi mwayi woti pamapeto pake aphunzire kuwongolera kadyedwe kawo ndikukulitsa njira yabwino yodyera.