Upangiri Woyambira Pakulandila Zakudya Zamasamba

Zamkati

• Ndondomeko Yanu Ya Zakudya Zamasamba
• Yambani pang'onopang'ono komanso mosakhazikika.
• Sinthanitsani zakudya zanu ndi nyemba.
• Yang'anani pambewu zonse, zosatsukidwa.
• Musaope ma carbs.
• Samalani ndi nyama yabodza.
• Osadandaula za mapuloteni.
• Dziwani zakusowa kwa michere.
• Khalani okonzeka kugonjera ndi banja lanu.
• Malingaliro a Zakudya Zamasamba Zamasamba
• Onaninso za

M'zaka zingapo zapitazi, kudya kochokera ku zomera kwatchuka kwambiri kotero kuti aliyense kuyambira Lizzo ndi Beyoncé kupita kwa mnansi wanu adayesapo zakudya zina. M'malo mwake, kafukufuku waku Nielsen ku 2017 adapeza kuti 39 peresenti ya anthu aku America akuyesera kudya zochulukirapo. Ndipo pazifukwa zomveka: Zakudya zamasamba - zozikika muzakudya zamasamba - zimapereka mapindu ochulukirapo athanzi, kuyambira pakuchepetsa chiopsezo cha matenda osatha mpaka kukulitsa matumbo oyenera.

Ngati zofunikirazo - kuphatikiza kutchuka kwakukula kwa zinthu zabodza zam'manja ndi maakaunti ambiri a Instagram operekedwa pamaphikidwe oyenera kutsitsa - adakutsimikizirani kuti mulowe mgulumo, tsatirani dongosolo lazakudya zamasamba izi kuti muyambe kusintha kwanu pazomera. Lonjezani, zipangitsa kuti nyama yolowetsa pansi isakhale yopanikizika.

Ndondomeko Yanu Ya Zakudya Zamasamba

Musanaphunzire Bwanji kuti mukhale wosadya nyama, mwina muyenera kubwereza mwachangu pazomwe, zakudya zamasamba zimaphatikizapo. Kawirikawiri, munthu amene amatsatira zakudya zamasamba amadya makamaka zakudya za zomera ndikupewa mapuloteni a nyama kuphatikizapo nyama ndi nsomba, koma amadya mazira ndi mkaka, anatero Alex Caspero, M.A., R.D., katswiri wodziwa zakudya komanso wophika zomera. Izi nthawi zina zimatchedwa zakudya zamasamba za lacto-ovo.

Palinso kusiyanasiyana pang'ono pazakudya, kuphatikiza lacto-zamasamba (munthu yemwe amadya zakudya zamasamba ndi mkaka, koma osati mazira) ndi ovo-zamasamba (wina amene amadya zakudya zamasamba ndi mazira, koma osati mkaka). Izi siziyenera kusokonezedwa ndi zakudya za vegan, zomwe nthawi zambiri zimathetsa zonse zopangidwa ndi nyama, kuphatikizapo nyama, nkhuku, nsomba, mkaka, mazira, ndipo nthawi zina zopangidwa ndi nyama monga uchi. (Zogwirizana: Kusiyana pakati pa Vegan vs Zakudya Zamasamba)

Yambani pang'onopang'ono komanso mosakhazikika.

Mukasankha kuti ndi nyama ziti zomwe mukufuna kuzisunga kapena kuphatikizira pazakudya zanu, ndi nthawi yoti muyambe dongosolo lanu lazakudya zamasamba. Ngakhale kudula nyama kuzizira kumathandiza ena, Caspero amalimbikitsa anthu ambiri kusintha pang'onopang'ono kukhala wazakudya zonse, zomwe zitha kuthandiza kuti zakudya zizikhala zokhazikika, akutero. Gawo loyamba: Yang'anani mosamala, zakudya zomwe zili m'mbale yanu. Ngati mumadya masamba atatu pasabata, amp amp Kuchokera pamenepo, pitirizani kudya pang'onopang'ono zakudya zamasamba (taganizirani: masamba, zipatso, mbewu zonse, nyemba ndi nyemba, mtedza, ndi mbewu) mpaka chakudya chanu chonse chizikhala chazomera, akufotokoza.

Ngakhale kuti njirayo iyenera kupangitsa kusintha kwanu kukhala kosavuta, kungakhale kovuta kuti mutenge kalembedwe kameneka kamene kamakhala ndi zomera nokha. Ndicho chifukwa chake Maya Feller, M.S., R.D.N., C.D.N., katswiri wodziwitsa anthu za kadyedwe komanso Maonekedwe Membala wa Brain Trust, amalimbikitsa kukambirana zamadongosolo azakudya zanu zamasamba ndi katswiri wazakudya kapena wothandizira zaumoyo wanu. "Ndikuganiza kuti ndizothandiza kukhala owolowa manja momwe mungathere ndikuwonetsetsa kuti simulowamo ndikuwopa, ndikuganiza kuti zakudya zina ndi 'zabwino' pomwe zina 'ndizoyipa,' akufotokoza.

Sinthanitsani zakudya zanu ndi nyemba.

Mukangoyamba kumene, ndizothandiza kulingalira za zakudya zamasamba zomwe mungagwiritse ntchito m'malo mwa nyama, m'malo moyesera kupeza maphikidwe opanda nyama. "Ngati mumakonda msuzi wa nkhuku, pangani msuzi wa nandolo, ndipo ngati mudya tacos ya ng'ombe, pangani ma taco a mphodza," akutero Caspero. Nthawi zambiri, nyemba zakuda ndi mphodza ndi zabwino zothandizira ng'ombe, nkhuku zimagwira ntchito ngati nkhuku, ndi tofu - zopangidwa kuchokera ku nyemba za soya - zimatha m'malo mwa nyama masangweji, zokazinga, ndi mbale za buddha, akuwonjezera.

Ndipo nyemba zonsezi zimabwera ndi zabwino zambiri. Poyambira, amadzaza ndi mapuloteni opangidwa ndi zomera ndi fiber, zakudya zofunikira zomwe zimakuthandizani kuti mukhale odzaza - osati osokonezeka, akutero Caspero. Kuphatikiza apo, "mumadya nyemba zambiri, mumapeza ulusi wosungunuka komanso wosasungunuka, komanso mumadya ma antioxidants achilengedwe, zomwe sizingangowonjezera thanzi lanu, komanso zimathandizira kuchepetsa matenda osatha. chiopsezo, ”akuwonjezera. Chinsinsi chake ndi CHIKWANGWANI, mtundu wa carb wosadyekeka womwe umakupangitsani kukhala wokhutira mukamadya, kumathandiza kupewa kudzimbidwa, komanso kumathandizira kupewa mtundu wa 2 shuga ndi matenda amtima. (BTW, nayi kuchuluka kwa fiber yomwe mumafunikira.)

Yang'anani pambewu zonse, zosatsukidwa.

Pokhala ndi hunks ya nyama yomwe sikutenganso theka la mbale, odyetsa nyama atsopano atha kuyamba kutsitsa malo opanda kanthuwo ndi ma carbs akale. Ngakhale kuti palibe cholakwika kudya kagawo kakang'ono ka ufa wowawasa kapena mbale ya pasitala yopangidwa kuchokera ku ufa woyera nthawi ndi nthawi, Caspero amalimbikitsa kudya mbewu zonse, zopanda mafuta, monga farro, buckwheat, ndi oats, zomwe zimadzitamandira kwambiri, mapuloteni, ndi mavitamini. kuposa anzawo oyeretsedwa.

"M'malo mwa mbale ya phala m'mawa - yomwe, inde, ndi zamasamba - mwinamwake tsopano muli ndi mbale ya oats," anatero Caspero. "Ndipo pamwamba pa izi, mwina mungawonjezere zakudya zamtchire zokazinga, zomwe ndi zokoma kwambiri kapena zokhotakhota, kuphatikiza mbewu za hemp, mbewu za chia, ndi zipatso zina." Ngakhale kuti brekkie ndi carb-heavy, oats iwowo amakupatsirani magalamu a 4 a fiber (kapena 14% ya zomwe mumalandira tsiku lililonse) pakatumikira, ndipo zipatso ndi mbewu ziziwonjezeranso zina.

Musaope ma carbs.

Chikumbutso: Zakudya zamasamba ndi nyemba zimadzitamandira ndi chakudya chambiri. Mwachitsanzo, mbatata imodzi yamkati, imakhala ndi magalamu 25 a chakudya, pomwe theka chikho cha nyemba zakuda chimakhala ndi magalamu 20. Koma ngakhale carb ikafika mu mbale ya Buddha kapena mbale yambewu itha kufanana ndi ya pasitala, Caspero imalimbikitsa omwe akutsata dongosolo lazakudya zamasamba kuti asinthe chidwi chawo ku mitundu ya zakudya zomwe akudya , osati mbiri ya macronutrient. Kupatula apo, zakudya zonse zomerazi zilinso ndi magalamu 4 ndi 7 a fiber, motsatana.

Samalani ndi nyama yabodza.

Chifukwa cha kupezeka kwawo, nyama zabodza zapangitsa kuti zikhale zosavuta kuti ongodya zamasamba asiye kugula kwenikweni. Koma Feller akuchenjeza kuti sizinthu zonse zomwe zimapangidwa mofanana, ndipo muyenera kuyang'ana zomwe zimagwiritsa ntchito zosakaniza zapamwamba kwambiri, zimakonzedwa pang'ono, ndipo zimakhala ndi mchere wowonjezera. "Mukakhala nawo, pangani dala," akuwonjezera. Kutanthauza, osadya momwe mumadyera mukamadya nyama, kungosinthana ndi nyama zabodza. Iye akuti: "Mukufuna kuwonetsetsa kuti mbale yanu yazunguliridwa ndizomera zonse zomwe zimakonzedwa pang'ono."

Osadandaula za mapuloteni.

Pakhala pali malingaliro olakwika akuti omwe amadya zamasamba komanso omwe amadyera mbewu sangathe kudya zomanga thupi zokwanira, zabodza zomwe Caspero akuti sizingakhale kutali ndi chowonadi. "Zomera zimakhala ndi zomanga thupi, ndipo zimakhala bwino kuposa zomanga thupi chifukwa zilinso ndi ulusi," akutero. Nyemba zakuda zokhala ndi ulusi wa theka la kapu zimanyamula magalamu 7.6 a mapuloteni, pomwe phiko la nkhuku limodzi lilibe ulusi komanso pafupifupi mapuloteni ofanana. BTW, amayi wamba amafunikira magalamu 46 okha a mapuloteni patsiku, malinga ndi USDA, ndipo kafukufuku wopitilira 6,600 wamasamba adapeza kuti, pafupifupi, ophunzira adapeza magalamu 70 a macronutrient tsiku lililonse. Kumasulira: Osatuluka thukuta pakupeza zomanga thupi zokwanira.

Kuphatikiza apo, mumatha kupeza ma amino acid onse asanu ndi anayi - zomanga zomanga thupi zomwe thupi lanu limafunikira ndipo mutha kungopeza chakudya - kudzera muzakudya zamasamba, atero Caspero. Ndipotu, kafukufuku wofalitsidwa m'magazini Zakudya zopatsa thanzi adanena kuti zakudya zonse zamasamba zili ndi ma amino acid 20 (ofunikira komanso osafunikira), ngakhale anthu ambiri amati zakudya zina zamasamba "zikusowa" ma amino acid. Ngakhale ma amino acid ena amapezeka muzakudya zocheperako, kudya zakudya zamitundu yosiyanasiyana kumatsimikizira kuti aliyense amene amatsatira dongosolo lazakudya zamasamba apeza zokwanira, akutero. "Ngakhale zinthu monga zakudya za soya zizikhala ndi ma amino acid onse okwanira momwe sizingadandaule," akuwonjezera.

Dziwani zakusowa kwa michere.

Ngakhale mukuyenera kukwaniritsa kuchuluka kwa fiber pazakudya zamasamba, mutha kusowa zakudya zina zofunika. Mwachitsanzo, vitamini B12, michere yomwe imathandiza kuti mitsempha ya mthupi ndi maselo a magazi akhale athanzi, imapezeka makamaka muzakudya zanyama komanso muzakudya zina zotetezedwa monga chimanga, zomwe zimapangitsa kuti kukhale kovuta kukhuta ndi zakudya za zomera zokha. Ndichifukwa chake Caspero amalimbikitsa omwe amatsata zakudya zamasamba amatenga chowonjezera cha B12 kuti akwaniritse gawo lawo lolandilidwa tsiku lililonse la ma micrograms 2.4.

Momwemonso, odyetsera zamasamba angavutikenso kuti apeze ayironi yokwanira, mchere womwe umagwiritsidwa ntchito kupanga mapuloteni m'maselo ofiira amagazi omwe amanyamula mpweya kuchokera m'mapapo kupita ku thupi lonse ndi minofu. Tili kumeneko ndi chitsulo m'zomera, mtundu weniweniwo sumwedwa komanso mtundu wachitsulo womwe umapezeka mu nyama, akutero Feller. Izi zikutanthauza kuti osadya ndiwo ayenera kudya chitsulo chopangira kawiri chitsulo kuti akhutire, malinga ndi NIH. "Nthawi zambiri, zomwe timawauza anthu ndikukhala ndi vitamini C [kuti thupi lizitenga bwino] ndikukhala mwadala," akutero Feller. "Mungafune kuganiza zokhala ndi tirigu wokhala ndi mipanda yolimba kapena kutenga chowonjezera ngati mukuwona kuperewera kwachitsulo." Ngati mulibe michere yambiri, mutha kufooka ndi kutopa, kuvuta kuyang'ana, kapena kukhumudwa m'mimba, malinga ndi NIH.

Kuti mukwaniritse, yesetsani kudya zakudya zamtundu wa chitsulo monga tofu, nandolo, ndi edamame zophatikizidwa ndi tsabola wofiira ndi wobiriwira wokhala ndi vitamini C, broccoli, ndi masamba a Brussels - kapena lankhulani ndi doc wanu kapena katswiri wazakudya pazowonjezera zachitsulo ngati ndikuganiza kuti zikukuvutani kupeza zokwanira.

Khalani okonzeka kugonjera ndi banja lanu.

Kudya zakudya zamasamba mutatha kudya makumi ambiri pizza wokonda nyama sikuli kovuta kwa inu nokha, komanso kumatha kuyika ubale wanu pamavuto. "Ngati munakulira m'malo omwe mulibe nyama kwambiri kapena banja lanu kapena mnzanu akufuna kudya chakudya cha omnivore, pangakhale kusamvana pakamachepetsa kapena kuchotsa zakudya zonsezo," akutero.

Pofuna kuonetsetsa kuti palibe amene akumva ngati akusiya zakudya zomwe amakonda, Caspero akulangiza kuganizira za zakudya zomwe banja lonse limasangalala nazo zomwe zimangokhala zamasamba, kaya ndi falafel, curry, kapena veggie burgers. Ndipo kumbukirani, musayese kuchititsa manyazi banja lanu kapena S.O. kudya momwemo momwe mumakhalira. "Kuwauza kuti adye motere kapena ayi kuti adwale matenda a mtima mwina si njira yabwino yowafikira," akutero. "M'malo mwake, dziphatikize wekha ndikunena kuti" ndakhala ndikudya chonchi ndipo ndikumva bwino. Ndikufuna kutilimbikitsa tonsefe kuchita izi. Maganizo anu ndi otani?’ Kubweretsa mnzanuyo posankha zochita ndi lingaliro labwino nthaŵi zonse.”

Malingaliro a Zakudya Zamasamba Zamasamba

Ngakhale pali mbiri yabodza yoti kudya zamasamba ndi chokoma ngati njerwa, Caspero ndi Feller akuwonetsa kuti kuphika kokhazikitsidwa ndi mbewu kungakhale kokoma modabwitsa - ngati muchita bwino. "Tazoloŵera kwambiri kuthyola mapuloteni athu azinyama ndipo sitimathyola masamba athu, kenako timayembekezera kuti veggie yotentha m'mbale yathu izikhala yokoma," akutero Feller. "Ngati ili pakatikati pa mbale yanu, imafunika chikondi chokwanira monga momwe mungaperekere kwa filet mignon."

Fukani paprika, chitowe, ndi ufa woumba pa kolifulawa musanawotche, valani tofu mu chimanga ndi nthangala za zitsamba musanayese kuyika, kapena muziyenda mumtsinje wa chitowe, turmeric, tsabola wakuda, anyezi, ndi adyo, akutero Feller. Kuti mupange zakudya zopangidwa ndi mapuloteni, kuphatikiza mbewu ndi nyemba, monga barele ndi mphodza, ndi zonunkhira ndikupanga mipira ya "nyama" ya pasitala wanu wonse. Ndipo kwa veggie medley yemwe samatha kuzimiririka, phatikizani zokolola ngati kale ndi collards kapena mphukira ku Brussels ndi katsitsumzukwa, komwe kumakhala kosiyanasiyana ndi kamwa kumamveka koma kumagwirira ntchito limodzi, akutero.

Ndipo ngati mukuvutikabe kupanga zaluso, ndipo koposa zonse, zakudya zamasamba zokoma mukayesa-kulakwitsa, tembenukira ku maphikidwe azomera. Chifukwa cha kununkhira kwawo kwamphamvu, zowonjezera zowonjezera, komanso kuphweka, simudzaphonya nkhuku kamodzi.

• Wamasamba uyu Paella Adzakutengerani Ku Spain
• Maphikidwe 15 Odyera Zamasamba Ngakhale Odya Nyama Adzakonda
• Maphikidwe Okoma, Athanzi Azamasamba Ochepetsa Kuwonda
• Maphikidwe Osavuta A Freekeh Omwe Amapangitsa Kudya Zambiri Mbewu Zonse za Cinch
• Maphikidwe 17 Opangira Zamasamba Pogwiritsa Ntchito Masamba Obiriwira
• Mapuloteni Akuluakulu a Zamasamba Pomwe Mungafune Macro Anu Popanda Nyama
• Chinsinsi cha Veggie Frittata Chodzaza Kwambiri
• Bolognese Wamasamba Pa Keke za Polenta
• Malingaliro a Buddha Bowl pa Chakudya Chamadzulo
• Kudzaza Masangweji a Zamasamba

Onaninso za