Momwe Mungachepetse Kunenepa ndi Zakudya Zamasamba? Menyu Yachitsanzo ya Sabata 1

Kudya zamasamba sikungosankha kukhala ndi moyo wathanzi komanso wamakhalidwe abwino, komanso kumakuperekezani paulendo wanu wochepetsa thupi. Zakudya zochokera ku zomerazi zili ngati chithunzi chodzaza ndi zakudya zokongola komanso zosiyanasiyana zomwe chilengedwe chimapereka. Koma tingasinthe bwanji chojambulachi kukhala chojambula chochepetsa thupi? M'nkhaniyi, tiwona zinsinsi zochepetsera zobisika pakati pa masamba obiriwira ndikuwona kuti zakudya zamasamba zitha kukhala chimodzi mwamakiyi ochepetsa thupi mwanjira yathanzi.

Kodi Zakudya Zamasamba ndi Chiyani?

Zakudya zamasamba ndi zakudya zomwe zimaletsa kapena kuchotseratu kudya kwa nyama. Pali mitundu yosiyanasiyana yazakudyazi, ena amangopatula nyama, pomwe ena samapatulanso zanyama monga mkaka, mazira, ndipo nthawi zina uchi.

Anthu ambiri amasankha kusadya zamasamba pazifukwa zathanzi, zachilengedwe, zamakhalidwe komanso zachipembedzo. Ena amasankha njira imeneyi chifukwa cholemekeza kwambiri ufulu wa zinyama, pamene ena amatengera zakudyazi kuti zisamawononge chilengedwe kapena thanzi.

Kudya zamasamba kungachepetse chiopsezo cha matenda ambiri osatha, monga matenda a mtima, kuthamanga kwa magazi, shuga ndi mitundu ina ya khansa. Zimathandizanso pakuwongolera kulemera chifukwa nthawi zambiri zimakhala zotsika kwambiri zama calorie.

Mukamatsatira zakudya zamasamba, mapuloteni, chitsulo, kashiamuNdikofunikira kuonetsetsa kuti mumadya mokwanira zakudya zina monga zinki, zinki ndi vitamini B12. Zakudya izi nthawi zambiri zimapezeka muzogulitsa zanyama, koma zimathanso kupezeka kuchokera ku mbewu pokonzekera bwino.

Zikagwiritsidwa ntchito moyenera komanso moyenera, zakudya zamasamba zimapereka phindu lalikulu kwa thanzi la munthu aliyense komanso kusungitsa chilengedwe. Komabe, chifukwa zakudya zomwe munthu aliyense amafunikira ndizosiyana, ndikofunikira kuti mulankhule ndi katswiri wazachipatala musanatenge zakudya zamtunduwu.

Kukhala wosadya zamasamba si chakudya chokha, koma ndi moyo. Choncho musanayambe ulendowu, m’pofunika kudziwa zimene zili zabwino kwa inu. Pali njira zambiri zokhalira ndi moyo wathanzi komanso wosangalala, ndipo zakudya zamasamba zimatha kukhala imodzi mwa njirazi.

Kodi Mitundu ya Vegetarianism ndi yotani?

Vegetarianism ndi zakudya zozikidwa pa mfundo yosadya nyama zomwe zimachokera ku nyama. Komabe, pali njira zosiyanasiyana komanso zakudya zamitundu yosiyanasiyana pansi pa lingaliro lalikululi. Ndiye, mitundu iyi ndi yotani ndipo pali kusiyana kotani pakati pawo?

1. Lacto-Vegetarianism: Odya zamasamba sadya nyama, nsomba ndi mazira, koma amangodya mkaka. Zakudya izi ndizofala makamaka ku India ndipo zimapereka ubwino wa zakudya monga mapuloteni ndi calcium operekedwa ndi mkaka.
2. Ovo-Vegetarianism: Ovo-zamasamba sadya nyama ndi nsomba, koma pitirizani kudya mazira. Mazira ndi gwero la mapuloteni apamwamba komanso mavitamini ofunikira ndi mchere.
3. Lacto-Ovo-Vegetarianism: Ndi odya zamasamba omwe amadya mkaka ndi mazira. Ichi ndi chakudya chamasamba chofala kwambiri kumayiko akumadzulo.
4. Pescatarianism: Pescatarians sadya nyama yapamtunda monga nyama ndi nkhuku, koma amaphatikizanso nsomba ndi nsomba zina zam'nyanja pazakudya zawo. Nsomba zili ndi omega-3 fatty acids zambiri ndipo zimathandizira thanzi la mtima.
5. Veganism: zanyamaSadya nyama, nsomba, mkaka, mazira ndi nyama zina zonse. Sagwiritsanso ntchito zovala, zida ndi zinthu zina zochokera ku nyama. Veganism imatengedwanso ngati moyo.
6. Zamasamba Zamasamba: Omwe amadya masamba osaphika sadya zakudya zophikidwa komanso zokonzedwa. Zakudya zawo zimachokera ku masamba osaphika, zipatso, mbewu ndi mtedza.
7. Flexitarian (Flexible Vegetarianism): Flexitarians, amakonda kudya zamasamba, koma nthawi zina amaloledwa kudya nyama. Chakudyachi chimapereka njira yosinthika kwambiri ndipo cholinga chake ndi kuchepetsa kudya nyama.

Zakudya zamasamba zilizonse zimakhala ndi zabwino zake komanso mbiri yazakudya zake. Zolinga zaumoyo wamunthu, zikhulupiriro zamakhalidwe abwino, komanso nkhawa za chilengedwe zitha kukhudza zakudya zamasamba zomwe munthu angasankhe. Chofunika kwambiri posankha zakudya zilizonse ndikupeza zakudya zonse zomwe thupi limafunikira m'njira yoyenera.

Kodi Zakudya Zamasamba Zimakuthandizani Kuchepetsa Thupi?

Anthu ambiri omwe amakhala ndi moyo wathanzi komanso kulemera koyenera amalingalira zosintha zakudya zawo. Imodzi mwa mitu yomwe yadziwika kwambiri m'zaka zaposachedwa komanso yomwe anthu ambiri amadabwa nayo ndi ngati zakudya zamasamba zimakuthandizani kuti muchepetse thupi. Choncho, kodi n'zotheka kuchepetsa thupi ndi zakudya zamasamba?

Maziko a zakudya zamasamba ndi masamba, zipatso, mbewu zonse, nyemba ndi mkaka wopanda mafuta. Kupatula nyama nthawi zambiri kumapangitsa kuti pakhale zakudya zotsika kwambiri zama calorie komanso zakudya zamafuta ambiri. CHIKWANGWANI chimachepetsa chimbudzi, chimakupangitsani kumva kukhuta kwa nthawi yayitali, chomwe chimathandiza kuchepetsa thupi.

Komabe, kuthekera kochepetsa thupi kwa zakudya zamasamba kumasiyanasiyana munthu ndi munthu. Chachikulu ndichakuti zakudyazo ndizoyenera komanso zosiyanasiyana. Kungochotsa nyama pazakudya sikokwanira; Zakudya zomwe ziyenera kusinthidwa ziyenera kukhala zopatsa thanzi komanso zosakonzedwa. Mwachitsanzo, zakudya zamasamba, zokhwasula-khwasula, kapena mbewu zoyengedwa zimatha kusokoneza kuyesetsa kuchepetsa thupi.

Mfundo ina yofunika ndikuwongolera magawo. Pazakudya zamasamba, ndikofunikira kupewa kudya kwambiri kalori. Zakudya zamasamba zokhala ndi ma calorie ambiri zimathanso kuwonjezera kunenepa. Chifukwa chake, ndikofunikira kusankha zakudya zamasamba zopatsa thanzi ndikusunga magawo oyenera.

Kafukufuku amasonyeza kuti zakudya zamasamba zimathandiza kuchepetsa kulemera kwa nthawi yaitali. Komabe, ndikofunika kusamala potsatira zakudyazi ndikugwira ntchito ndi katswiri wa zakudya kapena zakudya ngati kuli kofunikira. Motero, kungakhale kotheka kuonda mwa njira yathanzi pamene mukupeza zakudya zonse zimene thupi limafunikira.

Zitsanzo Zazakudya Zamasamba

1-Sabata Yakudya Zamasamba

Nawu mndandanda wazakudya zamasamba zomwe zingathandize omwe akufuna kuchepetsa thupi:

Lolemba:

• Chakudya cham'mawa: Mkate wa tirigu wonse, feta cheese, phwetekere, nkhaka, azitona ndi tsabola wobiriwira.
• Zakudya zokhwasula-khwasula: Mbeu za dzungu zodzaza manja ndi mbale yamatcheri.
• Chakudya chamasana: Choyikapo mphesa masamba ndi mafuta a azitona ndi buttermilk.
• Zakudya zokhwasula-khwasula: Chigawo chimodzi cha saladi ya zipatso.
• Chakudya chamadzulo: Msuzi wa masamba ndi saladi.

Lachiwiri:

• Chakudya cham'mawa: Oatmeal, zipatso zatsopano ndi walnuts.
• Zakudya zokhwasula-khwasula: Chidutswa cha chivwende ndi mtedza wodzaza manja.
• Chakudya chamasana: Bulgur pilaf ndi tomato ndi timbewu tonunkhira, yoghurt.
• Zakudya zokhwasula-khwasula: Kaloti ndi hummus.
• Chakudya chamadzulo: Imam anakomoka ndipo tzatziki.

Lachitatu:

• Chakudya cham'mawa: Tchizi wa Curd, mkate wa tirigu wonse ndi masamba atsopano.
• Zakudya zokhwasula-khwasula: Ma amondi odzaza manja ndi kagawo kakang'ono ka chinanazi.
• Chakudya chamasana: Msuzi wamasamba ndi kefir.
• Zakudya zokhwasula-khwasula: Mbale ya yogurt ndi zipatso zatsopano.
• Chakudya chamadzulo: Saladi ya scallop ndi arugula.

Lachinayi:

• Chakudya cham'mawa: Menemen (opanda mazira), mkate wa tirigu wonse.
• Zakudya zokhwasula-khwasula: Ma walnuts ochepa komanso kagawo kakang'ono ka vwende.
• Chakudya chamasana: Eggplant saladi ndi thinly sliced ​​mkate wonse wa tirigu.
• Zakudya zokhwasula-khwasula: Mphika wa sitiroberi.
• Chakudya chamadzulo: Sauteed bowa ndi bulgur pilaf.

Lachisanu:

• Chakudya cham'mawa: Muesli, mkaka ndi zipatso zatsopano.
• Zakudya zokhwasula-khwasula: Napiye wokazinga wodzaza dzanja ndi kagawo ka manyumwa.
• Chakudya chamasana: Choyikapo kanthu artichokes ndi sipinachi saladi ndi mandimu.
• Zakudya zokhwasula-khwasula: Chigawo cha mkate wathunthu wa tirigu ndi tchizi.
• Chakudya chamadzulo: Nyemba ndi mafuta a azitona ndi yoghurt pambali.

Loweruka:

• Chakudya cham'mawa: Tchizi flatbread ndi tomato saladi.
• Zakudya zokhwasula-khwasula: Ma pistachio ochepa komanso kagawo kakang'ono ka papaya.
• Chakudya chamasana: Zukini hash browns ndi tarator msuzi.
• Zakudya zokhwasula-khwasula: Mbale ya zipatso zosakaniza.
• Chakudya chamadzulo: Masamba a pita ndi madzi a mpiru.

Market:

• Chakudya cham'mawa: Msuzi wa avocado ndi toast ya tirigu wonse.
• Zakudya zokhwasula-khwasula: Ma apricots zouma pang'ono ndi chidutswa cha mango.
• Chakudya chamasana: Msuzi wa mphodza ndi saladi wobiriwira wobiriwira pambali.
• Zakudya zokhwasula-khwasula: Kagawo kakang'ono ka mkate wa tirigu ndi phala la azitona.
• Chakudya chamadzulo: Wophika masamba gratin ndi kefir.

Mndandanda wa zakudya zamasamba zamasamba zakonzedwa pa chakudya chilichonse motsatira mfundo za zakudya zopatsa thanzi komanso zopatsa thanzi. Komabe, ndikofunikira kukaonana ndi katswiri wazachipatala musanasinthe zakudya zilizonse. Mndandandawu ukhoza kukhala poyambira wabwino kwa omwe angoyamba kumene kudya zamasamba ndipo ukhoza kusinthidwa pakapita nthawi kuti zigwirizane ndi zomwe mumakonda. 

Ndi Zakudya Zotani Zomwe Zimaphatikizidwa Pazakudya Zamasamba?

Zakudya zamasamba zimaphatikizapo zakudya zosiyanasiyana zochokera ku zomera ndipo zimapewa nyama. Nawa magulu azakudya omwe amaphatikizidwa muzakudya zamasamba:

• masamba: Zamasamba zonse zimapanga maziko a zakudya zamasamba. Zamasamba zosiyanasiyana monga broccoli, sipinachi, tsabola, biringanya ndi zina zambiri zili ndi mavitamini ndi mchere wambiri.
• Zipatso: Zipatso zatsopano, zowuma kapena zouma zimapereka shuga wachilengedwe, fiber ndi michere yofunika.
• kugunda: LentiloMbeu monga nandolo, nyemba ndi nandolo zili ndi mapuloteni komanso fiber.
• Njere zonse: KinoyaMbewu zonse, monga bulgur, oats, buledi wa tirigu ndi pasitala, zimapatsa chakudya ndi fiber zofunika pa mphamvu.
• Mtedza ndi mbewu: Mtedza ndi njere, monga walnuts, amondi, mbewu za chia ndi flaxseeds, zimakhala ndi mafuta abwino komanso mapuloteni.
• Zamkaka ndi mazira: Kwa odya zamasamba a lacto-ovo, mkaka monga mkaka, tchizi, yoghurt ndi mazira ndi magwero a mapuloteni ndi calcium.
• Zakudya zamkaka zamasamba ndi mkaka: soya, almond, mkaka wa oat Mkaka wopangidwa ndi zomera ndi tchizi, monga , amapereka njira zina zodyera zamasamba ndi zamasamba.
• mafuta: Mafuta a azitona, mafuta a avocado ndi mafuta ena amasamba amawonjezera mafuta acids abwino komanso kukoma.

Zakudya izi zimapanga maziko a zakudya zopatsa thanzi zamasamba ndipo ziyenera kukhala zosiyanasiyana kuti zitsimikizire kuti zikudya mokwanira. 

Ndi Zakudya Ziti Zomwe Siziphatikizidwa M'zakudya Zamasamba?

Zakudya zotsatirazi nthawi zambiri sizimaloledwa kudya zamasamba chifukwa zimachokera ku nyama:

• Et: Ng'ombe, nkhumba, nkhosa, nkhuku ndi mitundu ina yonse ya nyama.
• Nsomba ndi Zakudya Zam'madzi: Mitundu yonse ya nsomba, shirimpi, oyster ndi nsomba zina zam'nyanja.
• Gelatine: Chinthu chotengedwa ku chichereŵechereŵe cha nyama ndipo chimagwiritsidwa ntchito muzakudya zina, ma jellies ndi masiwiti.
• Sinthani: Enzyme yomwe nthawi zambiri imapezeka m'mimba ya nyama, yomwe imagwiritsidwa ntchito popanga tchizi.
• uchi: Ndi mankhwala opangidwa ndi njuchi omwe okonda zamasamba ena sakonda kudya.
• Mafuta a nyama: Butter, tallow ndi mafuta ena a nyama.

Ngakhale odya zamasamba a lacto-ovo amatha kudya mkaka ndi mazira, ma vegan amachotsanso zinthu izi pazakudya zawo. Mukamatsatira zakudya zamasamba, zakudya izi ziyenera kusinthidwa ndi zakudya zamasamba zomwe zili ndi zakudya zambiri. Kuti mukhale ndi thanzi labwino lazamasamba, ndikofunikira kuti mutenge zakudyazi kuchokera ku zomera ndikudya zakudya zoyenera. 

Kodi Ubwino Wodya Zamasamba Ndi Chiyani?

Choncho, ubwino wa zakudya zimenezi pa thanzi?

1. Kuteteza thanzi la mtima: Zakudya zamasamba zimathandiza kuchepetsa chiopsezo cha matenda a mtima chifukwa zimakhala ndi mafuta ochepa komanso cholesterol. Zakudya zochokera ku zomera zimakhala ndi fiber, antioxidants ndi phytochemicals zomwe zimathandizira thanzi la mtima.
2. Zimathandizira pakuwongolera kulemera: Chifukwa cha kuchuluka kwa fiber, zakudya zamasamba zimawonjezera kumva kukhuta ndikuchepetsa chizolowezi chodya kwambiri. Izi zimathandiza kuchepetsa kulemera komanso kukhala ndi thanzi labwino la thupi.
3. Zimachepetsa chiopsezo cha matenda a shuga: Zakudya zamasamba zimakhala ndi fiber komanso ma carbohydrate ovuta omwe amawongolera shuga wamagazi. Ndi zinthu izi, zimachepetsa chiopsezo cha matenda a shuga a 2 ndipo zimathandizira pakuwongolera matenda a shuga.
4. Ikhoza kuchepetsa chiopsezo cha khansa ndi: Kafukufuku wina akusonyeza kuti kudya zamasamba kumachepetsa chiopsezo cha mitundu ina ya khansa, makamaka khansa ya m'matumbo. Antioxidant ndi anti-inflammatory properties za zakudya zochokera ku zomera zimagwira ntchito popereka chitetezo ichi.
5. Imawonjezera digestive system: Zakudya zamasamba zimakhala ndi fiber yambiri, yomwe imayang'anira kagayidwe kachakudya ndikuwongolera thanzi lamatumbo. Izi zimathandiza kupewa mavuto am'mimba monga kudzimbidwa.
6. Amachepetsa kukhudzidwa kwa chilengedwe: Zakudya zamasamba ndizothandiza pochepetsa kuwonongeka kwa chilengedwe komwe kumachitika chifukwa chopanga nyama. Ulimi wa ziweto uli ndi gawo lalikulu la chilengedwe potengera kutulutsa mpweya wowonjezera kutentha komanso kugwiritsa ntchito madzi. Zakudya zochokera ku zomera zimachepetsa izi.
7. Kulemekeza ufulu wa zinyama: Kudya zamasamba ndi njira yabwino kwa anthu omwe amamvera ufulu wa nyama. Iye amakana kugwiritsa ntchito ndi kudyera masuku pamutu nyama ndipo amakhala ndi moyo wachifundo.

Ubwino wa thanzi la zakudya zamasamba umathandizidwa ndi kafukufuku wa sayansi. 

Kodi Kuopsa kwa Chakudya Chamasamba Ndi Chiyani?

Ngakhale kuti zakudyazi zimakhala ndi ubwino wambiri wathanzi, zimabweretsanso zoopsa ndi zovuta zina. Kodi ndi zovuta zotani zomwe anthu omwe amatengera zakudyazi angakumane nazo?

1. Kuperewera kwa michere: Nyama ndi nyama zina zimakhala ndi michere yofunika yomwe thupi limafunikira. Omwe amatsata zakudya zamasamba, Vitamini B12akhoza kukhala opanda zakudya monga chitsulo, zinki, calcium ndi omega-3 fatty acids. Zofookazi zimatha kuyambitsa mavuto azaumoyo pakapita nthawi.
2. Kusakwanira kwa mapuloteni: Nyama ndi imodzi mwa magwero abwino kwambiri a mapuloteni apamwamba kwambiri. Odya zamasamba ayenera kutembenukira kuzinthu zina zomanga thupi monga nyemba, tofu ndi seitan kuti atsimikizire kuti adya mapuloteni okwanira.
3. Miyezo yotsika ya iron: Chitsulo chochokera ku zinyama chimatengedwa mosavuta kusiyana ndi chitsulo chochokera ku zomera. Omwe amatsata zakudya zamasamba, chitsulo kuchepa magazi m'thupi akhoza kukhala pachiwopsezo.
4. Kuchepa kwa omega-3 fatty acids: Nsomba ndi nsomba zam'madzi zili ndi omega-3 fatty acids. Odya zamasamba amatha kudya flaxseeds, walnuts ndi walnuts kuti atenge mafuta ofunikirawa. mbewu za chia ayenera kudalira magwero azitsamba monga
5. Kugwiritsa ntchito kwambiri ma carbohydrate: Odya zamasamba ena amatha kudya zakudya zambiri zamafuta m'malo mwa nyama. Izi zingayambitse kunenepa komanso kusinthasintha kwa shuga m'magazi.
6. Mavuto a chikhalidwe ndi chikhalidwe: Kudya zamasamba kumatha kubweretsa zovuta m'madera ena achikhalidwe komanso chikhalidwe. Mikhalidwe monga malo odyera ochepa kapena kusowa kwa chakudya choyenera cha banja kungayambitse nkhawa kwa osadya masamba.
7. Matenda a kadyedwe: Anthu ena angagwiritse ntchito zakudya zamasamba kuti abise matenda awo. Izi ndizochitika makamaka pakati pa achinyamata ndipo zingayambitse matenda aakulu.

Kuti muchepetse kuvulaza komwe kungachitike chifukwa cha zakudya zamasamba, ndikofunikira kutsatira dongosolo lazakudya zopatsa thanzi komanso zopatsa thanzi ngati kuli kofunikira. Kuphatikiza apo, kuyezetsa thanzi lanthawi zonse ndi kuyezetsa magazi kungathandize kuzindikira kuperewera kwa michere isanakwane.

Chifukwa;

Zakudya zamasamba, zikakonzedwa moyenera, sizimangothandiza kuchepetsa thupi komanso zimatsegula chitseko cha moyo wathanzi. Zatsimikiziridwa mwasayansi kuti zakudya zochokera ku zomera zimakhala ndi ubwino wambiri, kuchokera ku thanzi la mtima mpaka kuchimbudzi. 

Komabe, kumbukirani kuti thupi la munthu aliyense ndi losiyana ndipo ndikofunikira kupanga dongosolo loyenera lazakudya potengera zosowa za munthu. Paulendo wanu wochepetsa thupi ndi zakudya zamasamba, mutha kusandutsa ulendowu kukhala wosangalatsa pokonza mbale zodzaza ndi zakudya zokongola komanso zosiyanasiyana, osanyalanyaza zakudya. 

Gwero; 1, 2, 3, 4, 5, 6, 7