Zakudya zomanga thupi kwambiri kwa osadya nyama

Zamkati

• Menyu yazakudya
• Tsiku 1
• Tsiku 2
• Tsiku 3
• Zomwe wosadya samayenera kudya
• Momwe mungaphatikizire mbewu ndi chimanga
• Momwe mungapezere minofu
• Zomwe mwana wosadya nyama amafunika kudya

Kuti tithandizire kukula koyenera kwa ana omwe amadya zamasamba komanso kugwira ntchito koyenera kwachilengedwe nthawi zonse, ndikupanga zakudya zamasamba, ndikofunikira kuti ili ndi mapuloteni azamasamba ambiri, komanso oyenera muzakudya zonse zomwe zimapezeka muzakudya monga soya, nyemba, mphodza, chimanga, nandolo, quinoa ndi buckwheat. Kuphatikiza apo, ndizothekanso kusankha kumwa yisiti Yoyenera, yomwe ili ndi mapuloteni, ulusi, mavitamini a B ndi mchere.

Pankhani ya ovolactovegetarians, kumwa mazira ndi mkaka kumatsimikizira kuti munthu azidya mapuloteni apamwamba kwambiri azinyama. Kuphatikiza apo, momwemonso ndi zakudya wamba, odyetserako zamasamba ayeneranso kukonda kudya zakudya zonse komanso michere yambiri, kupewa mikate ndi mtanda wa ufa woyera, komanso kupewa shuga wambiri, mchere ndi mafuta mumsuzi wokonzekera , Mwachitsanzo. Ndi kuonetsetsa kuti matumbo akugwira bwino ntchito, kumwa madzi ambiri ndikofunikanso.

Menyu yazakudya

Zakudya zamasamba ziyenera kukhala ndi mazira ambiri, mkaka ndi mkaka, komanso zakudya zomwe zimayambitsa zomanga thupi zamasamba, monga zikuwonetsedwa pansipa:

Tsiku 1

• Chakudya cham'mawa: Galasi limodzi la mkaka ndi khofi + 1 mkate wonse wambewu ndi tofu + chidutswa chimodzi cha papaya;
• Chakudya cham'mawa: 1 peyala + 5 ma cookies athunthu;
• Chakudya chamadzulo: Mapuloteni otsekemera a soya stroganoff + supuni 6 za mpunga + supuni 2 za nyemba + letesi, phwetekere ndi grated karoti saladi + chidutswa chimodzi cha chinanazi;
• Zakudya zoziziritsa kukhosi: Avocado smoothie + 1 mkate wonse wambewu ndi karoti waiwisi pate.

Tsiku 2

• Chakudya cham'mawa: 1 chikho cha mkaka ndi balere + supuni 1 ya oats + mazira azungu omelet ndi masamba + 1 apulo;
• Chakudya cham'mawa: 1 yogurt + 3 toast;
• Chakudya chamadzulo: Masamba yakissoba ndi biringanya wophika + mu uvuni + 1 lalanje;
• Zakudya zoziziritsa kukhosi: 1 kapu yamadzi obiriwira kabichi + mkate wonse wambewu ndi hamburger ya mphodza + chidutswa chimodzi cha mavwende.

Tsiku 3

• Chakudya cham'mawa: Banana smoothie + 1 mkate wonse wokwanira ndi tchizi;
• Chakudya cham'mawa: Ma cookies 5 + mabokosi awiri;
• Chakudya chamadzulo: Saladi wamasamba wokhala ndi quinoa, tofu, chimanga, broccoli, phwetekere, karoti + saladi wobiriwira wa arugula wokhala ndi ma beet grated + 1 tangerine;
• Zakudya zoziziritsa kukhosi: Galasi limodzi la mkaka ndi balere + 1 tapioca ndi dzira.

Pankhani ya ndiwo zamasamba zoletsedwa, omwe samadya zakudya zilizonse zochokera ku nyama, mkaka ndi zotengera zake ziyenera kulowedwa m'malo ndi zopangidwa ndi milk ya masamba, monga soya kapena mkaka wa amondi, ndipo dzira liyenera kusinthana ndi mapuloteni a soya. Onani mndandanda wonse wazakudya zomwe zili ndi zomanga thupi zamasamba.

Zomwe wosadya samayenera kudya

Momwe mungaphatikizire mbewu ndi chimanga

Kuti mupeze mapuloteni abwino, ndikofunikira kuphatikiza zakudya zowonjezera, monga zikuwonetsedwa pagome lotsatirali:

Zakudya izi zimapatsa chakudya chambiri mu amino acid onse omwe amafunikira kuti apange mapuloteni abwino mthupi. Kuphatikiza apo, ndikofunikira kudziwa kuti 30 g ya nyama ndiyofanana kudya dzira limodzi, 1 chikho cha mkaka wosalala kapena soya, 30 g wa protein ya soya, 1/4 chikho cha tofu kapena 3/4 chikho cha yogurt. Onani maupangiri ena amomwe Mungapewere kusowa kwa michere mu Zakudya Zamasamba.

Momwe mungapezere minofu

Kuti wosadya nyama akhale ndi minofu yambiri, ayenera kuwonjezera zakudya zomwe zili ndi mapuloteni ambiri, makamaka soya, quinoa ndi azungu azungu, kuphatikiza pakuchepetsa kudya kwa zakudya zopangidwa ndi mafuta ambiri, monga makeke ndi zokhwasula-khwasula. Kuphatikiza apo, ndikofunikira kusiyanitsa zakudya kuti zikondweretse kudya kwa zakudya zamitundu mitundu.

Mwachitsanzo, musanachite masewera olimbitsa thupi, chakudyacho chimatha kukhala ndi yogati yosavuta ndi buledi wambewu wokhala ndi phala la chickpea, pomwe chakudya chamaphunziro chiyenera kukhala ndi mapuloteni ambiri, monga dzira kapena puloteni ya soya, limodzi ndi mbewu monga mpunga wofiirira, Zakudyazi zofiirira kapena quinoa.

Zomwe mwana wosadya nyama amafunika kudya

Ana odyetserako zamasamba amatha kukhala ndi chitukuko chamtunduwu, koma ndikofunikira kuti amatsagana ndi dokotala wa ana komanso wazakudya kuti kudyetsa kuchitidwe m'njira yololeza kukula bwino.

Nthawi yaubwana, ndikofunikira kuti musapangitse ulusiwo, chifukwa umalepheretsa kuyamwa kwa michere m'matumbo, komanso kumwa mopambanitsa nthambi ndi zakudya zonse kuyenera kupewedwa. Kuphatikiza apo, chisamaliro chiyenera kuchitidwa kuti tipewe kusowa kwa michere yofunikira, monga vitamini B12, omega 3, iron ndi calcium.

Onerani vidiyo yotsatirayi ndikupeza zabwino zakudya zamasamba: