Sindikufuna kukukakamizani kuti mukhale ndi maganizo enaake a momwe wodya zamasamba ayenera kudya moyenera. Palibe njira yolondola pano. Aliyense ndi wosiyana ndipo zomwe zimagwirira ntchito kwa munthu mmodzi sizingagwire ntchito kwa wina. Wina amawerengera zakudya zawo mosamalitsa molingana ndi momwe JBU adakhalira (mafuta, mapuloteni, chakudya), wina amangolowetsa nyama ndi soya, ndipo wina amayesa kudya masamba ndi zipatso zambiri. Mwina mfundo yofunika kwambiri yomwe onse okonda zamasamba ayenera kutsatira ndikumvera nokha ndi thupi lanu ndipo osanyalanyaza zizindikiro zake.

Malangizo Athanzi kwa Oyambitsa Zamasamba

Choyamba tcherani khutu ku mbewu monga chimanga. Mbewu zonse zimakhala zopindulitsa kwambiri pa thanzi lathu, chifukwa zimakhala ndi mavitamini ambiri, mchere wamchere wamchere ndi fiber fiber, zomwe zimasowa zakudya zoyeretsedwa komanso zoyengedwa bwino. Zipatso zosiyanasiyana, mpunga wathunthu, pasitala, quinoa, chimanga, buckwheat wobiriwira, ndi zina zotere zitha kuphatikizidwa muzakudya zanu. Anzanuwa akhoza kukhala gwero labwino la mphamvu, kuwonjezera apo, ali ndi chitsulo chochuluka, chomwe onse omwe amadya zamasamba amadandaula kwambiri. Ndikosavuta kuwonjezera mbewu ku supu kapena kuphika chimanga chathanzi kuchokera kwa iwo, ndipo chimanga chimatha kukhala mbale yabwino kwambiri pamaphunziro achiwiri.

Kampeni yabwino ya chimanga ingakhalenso nyembaokhala ndi mapuloteni ambiri. Izi ndi monga nandolo, nyemba, mphodza, nandolo, soya ndi nyemba. Kuti mankhwalawa atengeke bwino, musakhale aulesi kuti muwalowetse kwa kanthawi musanaphike ndi kuphika musati skimp pa zonunkhira Zakudya zaku India ndi chitsanzo chabwino apa. Zokometsera zimathandizira kagayidwe kachakudya komanso zimathandizira kuyamwa bwino kwa nyemba. Njira yosavuta yothetsera aliyense woyambitsa aliyense ndikuphika mphodza kapena nandolo m'madzi otentha ndi zonunkhira zomwe mumakonda. Ngati izi siziri zanu, onani maphikidwe osavuta koma okoma a lentil patties, falafels ndi soya meatballs.

Musaiwale za masamba atsopano ndi zitsamba, - nthawi zonse amakhala bwino kugwiritsa ntchito pamodzi. Kodi mumakonda sipinachi? Onjezerani parsley watsopano ndi tsamba la basil kwa izo - o, saladi yokoma ndi yathanzi yakonzeka! Komanso, perekani zokonda pazogulitsa zam'nyengo zomwe zitha kupezeka mosavuta pamsika wakumaloko. Yesani pokonza masamba zochepa kuti asunge pazipita zothandiza katundu iwo.

Nthawi zonse sungani zatsopano patebulo zipatso ndi zipatso. Zipatso zamitundu yosiyanasiyana zimayimira kukhalapo kwa zinthu zosiyanasiyana mwa iwo, kotero ndizothandiza kwambiri kuziphatikiza wina ndi mzake.

Ndi bwino kudya pafupifupi 30-40 magalamu a zouma zipatso patsiku. Posankha, sankhani zipatso zomwe zasungidwa mu chipolopolo, osati zokalamba mu sulfure dioxide, osati zokazinga kapena zoviikidwa mu mchere kapena shuga.

Anzanu okhulupirika angakhaledi mitundu yosiyanasiyana ya mtedza (hazelnuts, almonds, pine nuts ndi ena) ndi mbewu zambiri zamafuta, vitamini E ndi omega-3 acids opindulitsa (monga dzungu, mpendadzuwa, hemp kapena mbewu za fulakesi). Amatha kudyedwa ngati chotupitsa chopatsa thanzi kapena kuwonjezeredwa pang'ono ku saladi yatsopano. Musaiwale kugwiritsa ntchito mafuta ambiri a masamba, omwe mu mawonekedwe okhazikika amakhala ndi zinthu zonse zopindulitsa zomwe zili pamwambapa. Dziwani kuti mafuta achilengedwe okha ozizira omwe angabweretse phindu lenileni.

Kukhala wosadya zamasamba sikungochotsa chakudya chimodzi patebulo n’kuikamo china. Anthu okonda kudya nyama amaseka kusowa kwa zakudya zochokera ku zomera, osakayikira kuti tebulo lazamasamba lingakhale lolemera bwanji. Kusiya nyama kumatanthauza kutengapo gawo ku moyo watsopano, wosangalatsa, kupeza maphikidwe ambiri okoma komanso achilendo, ndipo ndani akudziwa komwe zonsezi zidzatsogolera ...