Zakudya zamasamba

Zakudya zamasamba siziphatikizapo nyama, nkhuku, kapena nsomba zilizonse. Ndondomeko ya chakudya yopangidwa ndi zakudya zomwe zimachokera kuzomera. Izi zikuphatikiza:

• Masamba
• Zipatso
• Mbewu zonse
• Nyemba
• Mbewu
• Mtedza
• Angakhale mazira ndi / kapena mkaka ngati ovo-lacto zamasamba

Zakudya zamasamba zilibe zomanga thupi. Chakudya chopanda zamasamba ndi chakudya chomwe chimakhala ndi zomanga thupi zochepa, koma makamaka zakudya zopangidwa ndi mbewu. Alimi samadya:

• Mbalame
• Zakudya Zam'madzi
• Ng'ombe
• Nkhumba
• nkhosa
• Nyama zina zanyama, monga njati, kapena nyama zosowa monga nthiwatiwa kapena mphalapala

Olima zamasamba samadyanso mankhwala okhala ndi gelatin kapena rennin (enzyme yomwe imapezeka m'mimba mwa mwana wa ng'ombe yomwe imagwiritsidwa ntchito popanga tchizi tambiri).

Nayi mitundu yosiyanasiyana yazakudya zamasamba:

• Wosadyeratu zanyama zilizonse: Zimaphatikiza zakudya zokhazokha zokhazokha. Palibe mapuloteni anyama kapena zopangidwa ndi nyama monga mazira, mkaka, kapena uchi.
• Lacto-zamasamba: Zimaphatikizanso zakudya zamasamba kuphatikiza zina kapena zinthu zonse zamkaka.
• Lacto-ovo zamasamba: Zimaphatikiza zakudya zamasamba, zopangira mkaka, ndi mazira.
• Zodyera pang'ono kapena pang'ono: Zimaphatikizira zakudya zamasamba ndipo zimatha kuphatikiza nkhuku kapena nsomba, zopangira mkaka, ndi mazira. Siphatikiza nyama yofiira.
• Pescatarian: Kuphatikiza zakudya zamasamba ndi nsomba.

UBWINO WA CHAKUDYA CHAMAYAMBA

Zakudya zamasamba zokonzedwa bwino zitha kukwaniritsa zosowa zanu. Kuchepetsa kuchuluka kwa nyama pazakudya zanu kumatha kukhala ndi thanzi labwino. Kudya zakudya zamasamba kungakuthandizeni:

• Pezani mwayi wanu wonenepa kwambiri
• Kuchepetsa chiopsezo cha matenda amtima
• Chepetsani kuthamanga kwa magazi
• Chepetsani chiopsezo chanu cha mtundu wachiwiri wa shuga

Poyerekeza ndi omwe samadya zamasamba, odyetsa nthawi zambiri amadya:

• Mafuta ochepa (makamaka mafuta odzaza)
• Ma calories ochepa ochepa
• Mafuta ambiri, potaziyamu, ndi vitamini C

PANGANI KUTI MUPEZE ZOTHANDIZA ZAMBIRI

Ngati mukutsata zakudya zamasamba, muyenera kuwonetsetsa kuti mukudya bwino. Muyenera kudya zakudya zosiyanasiyana kuti mupeze ma calories ndi michere yonse yofunikira pakukula ndi thanzi labwino. Magulu ena a anthu angafunikire kukonzekera bwino, monga:

• Ana aang'ono ndi achinyamata
• Amayi oyembekezera kapena oyamwitsa
• Okalamba okalamba
• Anthu omwe ali ndi khansa komanso matenda ena okhalitsa

Zakudya zamasamba zomwe zimaphatikizira mkaka ndi mazira zimakhala ndi zofunikira zonse. Koma mukamadya kwambiri, zimakhala zovuta kuti mupeze zakudya zina.

Ngati musankha kupewa zakudya zambiri kapena zanyama zonse, samalani kwambiri kuti muwonetsetse izi.

Vitamini B12: Mumafunikira vitamini iyi kuti muteteze kuchepa kwa magazi m'thupi. Mazira ndi zakudya zamkaka zimakhala ndi B12 kwambiri, motero nkhumba zimakhala zovuta kupeza zokwanira. Mutha kupeza B12 pazakudya izi:

• Mazira
• Mkaka, yogati, tchizi wopanda mafuta ambiri, kanyumba kanyumba, ndi zinthu zina zamkaka
• Zakudya zomwe B12 yawonjezera (yolimba), monga chimanga ndi zinthu za soya
• Yisiti yathanzi
• Zakudya zam'nyanja monga kuphulika, nsomba, ndi tuna (izi zimangogwira ntchito kwa omwe amachita zachabechabe komanso osadya nyama)

Vitamini D.: Mumafunikira vitamini iyi kuti mukhale ndi thanzi lamafupa. Mutha kupeza vitamini D kuchokera padzuwa. Koma muyenera kuchepetsa kutentha kwa dzuwa chifukwa cha khansa yapakhungu. Kutengera ndi komwe mumakhala komanso zinthu zina, simungathe kupeza zokwanira kuchokera padzuwa. Mutha kupeza vitamini D kuchokera kuzakudya izi:

• Nsomba zamafuta, monga sardine, saumoni, ndi mackerel (izi zimangogwira ntchito kwa omwe amachita zachabechabe komanso osadya nyama)
• Mazira a mazira
• Zakudya zomwe zimakhala ndi vitamini D, monga madzi a lalanje, mkaka wa ng'ombe, mkaka wa soya, mkaka wa mpunga, ndi chimanga

Nthaka: Zinc ndi yofunikira pachitetezo cha mthupi komanso kukula kwama cell, makamaka kwa achinyamata. Thupi lanu silitenga zinc kuchokera kuzakudya zam'madzi komanso nyama ndi zakudya zina zanyama. Mutha kupeza zinc kuchokera kuzakudya izi:

• Nyemba ndi nyemba, monga nsawawa, nyemba za impso, ndi nyemba zophika
• Mtedza ndi mbewu, monga amondi, mtedza, ndi cashews
• Zakudya zam'nyanja, monga oyster, nkhanu, ndi nkhanu (izi zimangokhudza anthu ochita zachabechabe komanso osadya nyama)
• Yogurt ndi tchizi
• Zakudya zolimbitsidwa ndi zinc, monga mkaka ndi chimanga

Chitsulo: Mumafunikira chitsulo ma cell ofiira ofiira. Thupi lanu silitenga mtundu wachitsulo chopezeka muzakudya zamasamba komanso mtundu womwe umapezeka munyama ndi zakudya zina zanyama. Mutha kupeza chitsulo kuchokera kuzakudya izi:

• Nyemba ndi nyemba, monga nyemba zoyera, mphodza, ndi nyemba za impso
• Zomera zobiriwira, monga broccoli, sipinachi, kale, ndi masamba obiriwira
• Zipatso zouma, monga prunes, zoumba, ndi apricots
• Mbewu zonse
• Zakudya zolimbitsidwa ndi chitsulo, monga chimanga ndi buledi

Kudya zakudya zomwe zili ndi vitamini C wambiri panthawi yofanana ndi zakudya zopangira iron zimathandizira kuyamwa kwazitsulo. Vitamini C amathandiza thupi kuyamwa chitsulo. Zakudya zokhala ndi vitamini C wambiri monga, tomato, mbatata, zipatso za citrus, tsabola belu, ndi strawberries.

Calcium: Zakudya zokhala ndi calcium yambiri zimathandiza kuti mafupa akhale olimba. Zogulitsa mkaka zimakhala ndi calcium yochuluka kwambiri. Ngati simudya mkaka, zitha kukhala zovuta kupeza zokwanira. Oxalates, chinthu chomwe chimapezeka muzakudya zamasamba chimalepheretsa kuyamwa kwa calcium. Zakudya zomwe zili ndi oxalates komanso calcium sizimapezekanso mu calcium. Zitsanzo ndi monga, sipinachi, Swiss chard, ndi masamba a beet.

Mutha kupeza calcium kuchokera kuzakudya izi:

• Sardines ndi nsomba zamzitini zokhala ndi mafupa (izi zimangogwira ntchito kwa azungu ndi osadya nyama)
• Zakudya za mkaka, monga mkaka, yogati, kanyumba tchizi, ndi tchizi
• Zomera zobiriwira, monga masamba a collard, kale, bok choy, ndi broccoli
• Malalanje ndi nkhuyu
• Tofu
• Maamondi, mtedza waku Brazil, mbewu za mpendadzuwa, tahini, ndi nyemba zoyera
• Zakudya zolimbitsidwa ndi calcium, monga chimanga, madzi a lalanje, ndi soya, amondi ndi mkaka wa mpunga

Omega-3 mafuta acids: Omega-3s ndi ofunikira paumoyo wanu komanso ubongo. Mutha kupeza omega-3s pazakudya izi:

• Nsomba zamafuta, monga halibut, mackerel, saumoni, hering'i, ndi sardini (izi zimangokhudza anthu ochita zachinyengo komanso osadya nyama)
• Mtedza ndi mbewu, monga mtedza, nthanga, ma fulakesi, mafuta a canola, mbewu za chia
• Soya ndi mafuta a soya
• Zakudya zolimbikitsidwa ndi omega-3s, monga mkate, mazira, msuzi, ndi mkaka

Mapuloteni: Ndikosavuta kupeza mapuloteni ambiri ngakhale osadya nyama iliyonse. Ngati mudya nsomba ndi / kapena mazira ndi mkaka kupeza zomanga thupi zokwanira sizingakhale nkhawa kwa anthu ambiri. Muthanso kupeza mapuloteni kuchokera kuzakudya izi:

• Zakudya za soya, monga mtedza wa soya, mkaka wa soya, tempeh ndi tofu.
• Seitan (wopangidwa ndi gluten).
• Olowa m'malo mwa nyama zamasamba. Ingoyang'anani zopangidwa ndi sodium wochuluka.
• Nyemba, nyemba, ndi mphodza.
• Mtedza, mabotolo a mtedza, mbewu, ndi mbewu zonse.
• Zakudya za mkaka monga mkaka, yogurt, ndi kanyumba tchizi.

Simuyenera kuphatikiza zakudya izi nthawi yomweyo kuti mupeze mapuloteni okwanira.

Achinyamata ndi amayi apakati ayenera kugwira ntchito ndi katswiri wazakudya kuti aonetsetse kuti akupeza mapuloteni okwanira komanso zakudya zina zofunikira.

MALANGIZO ODYA KWA ANTHU ODYA

Mukamadya zakudya zamasamba, kumbukirani izi:

• Idyani zakudya zosiyanasiyana, kuphatikizapo ndiwo zamasamba, zipatso, nyemba, mtedza, mbewu, tirigu wathunthu, mkaka ndi mazira opanda mafuta ambiri kapena opanda mafuta ngati zakudya zanu zikuphatikiza izi.
• Sankhani zakudya zolimba, monga chimanga, buledi, soya kapena mkaka wa amondi, ndi timadziti ta zipatso kuti mupeze zakudya zambiri.
• Chepetsani zakudya zomwe zili ndi shuga wambiri, mchere (sodium), ndi mafuta.
• Phatikizani ndi puloteni wokhala ndi zakudya zonse.
• Ngati kuli kofunikira, tengani zowonjezerapo ngati zakudya zanu zilibe mavitamini ndi michere.
• Phunzirani kuwerenga zolemba za Nutrition Facts pamaphukusi azakudya. Chizindikirocho chimakuwuzani zosakaniza ndi zakudya zomwe zili muchakudyacho.
• Ngati mukutsata zakudya zoletsa kwambiri, mungafune kugwira ntchito ndi katswiri wazakudya kuti muwone ngati mukupeza zakudya zokwanira.

Lacto-ovovegetarian; Theka-zamasamba; Zamasamba pang'ono; Msuzi; Lacto-zamasamba

Hensrud DD, Heimburger DC. Maonekedwe a zakudya ndi thanzi komanso matenda. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: chap 202.

Melina V, Craig W, Levin S. Udindo wa Academy of Nutrition and Dietetics: zakudya zamasamba. Zakudya Zamtundu wa J Acad. 2016; 116 (12): 1970-1980. PMID: 27886704 pubed.ncbi.nlm.nih.gov/27886704/.

National Institutes of Health tsamba. Ofesi ya zowonjezera zakudya. Mapepala owonjezera pazakudya. ods.od.nih.gov/factsheets/list-all. Inapezeka pa February 2, 2021.

Mapaki EP, Shaikhkhalil A, Sainath NN, Mitchell JA, Brownell N, Stallings VA. Kudyetsa ana athanzi, ana, komanso achinyamata. Mu: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, olemba. Nelson Textbook of Pediatrics. Wolemba 21. Philadelphia, PA: Elsevier; 2020: chap 56.

Dipatimenti ya Zaulimi ku US ndi Dipatimenti ya Zaumoyo ku United States. Malangizo A Zakudya Kwa Achimereka, 2020-2025. Kusindikiza kwa 9. www.dietaryguidelines.gov/. Idasinthidwa mu Disembala 2020. Idapezeka pa February 2, 2021.