Chifukwa Chake Muyenera Kulingalira Mosamalitsa Kutsata Zakudya Zosavuta

Zamkati

• Ndiye, kodi mumaloledwa kudya nyama yochuluka motani?
• Ubwino wotsatira zakudya zosinthasintha
• Zotsika Pansi Pakudya Nyama Yochepa
• Mfundo Yofunika Kwambiri
• Onaninso za

Mwina ndinu wosadya zamasamba amalakalaka burger nthawi ndi nthawi (ndipo sindikufuna kupeza mthunzi wa "kubera"). Kapena ndinu nyama yowongoka yomwe ikuyang'ana kuti muchepetse njira zanu zodyera nyama pazifukwa zathanzi. (Kupatula apo, odya zamasamba amakhala zaka 3.5 zaka zambiri kuposa odya nyama.) Chabwino, nkhani yabwino, pali dongosolo la kudya kwa inu. Imatchedwa flexitarian diet plan, njira yodyera yosangalatsa yomwe Dawn Jackson Blatner adafotokoza m'buku lake. Zakudya Zosintha. (Jackson Blatner adaikiranso masiku 30 kuti apange chakudya chamagulu.) Musalole kuti mawu oti "zakudya" akupangitseni kuti mukhale osadetsa nkhawa ndi njira yodyera / moyo wanu, ndipo ayi, sizovuta kusunga ... motero kusinthasintha kosinthasintha.

Kwenikweni, zikutanthauza kuti ndinu wamasamba wosinthika. Mumadya tofu, quinoa, matani a zokolola, ndi zokonda zamasamba, koma mumaloledwa kudya nyama ndi nsomba nthawi zina. Zikumveka molunjika mokwanira, sichoncho? Apa, dziwirani mwatsatanetsatane kuphatikizapo ubwino ndi kuipa kwa njira iyi yodyera.

Ndiye, kodi mumaloledwa kudya nyama yochuluka motani?

Malinga ndi dzina lake, chakudyacho chimasinthasintha, koma pali malangizo ena okhudza kuchuluka kwa nyama yomwe muyenera kudya. Malinga ndi buku la Blatner, anthu osintha zinthu zatsopano sayenera kudya nyama masiku awiri pa sabata ndikugawa ma ounike 26 a nyama m'masiku asanu otsalawo (poyesa, gawo lanyama lokhala ndi makhadi lili pafupifupi ma ola atatu, pomwe malo odyera- kachidutswa kakang'ono ndi kozungulira 5, akutero Pam Nisevich Bede, katswiri wazakudya ndi Abbott's EAS Sports Nutrition). Gawo lotsatira (otsogola osinthasintha) amatsata zakudya zamasamba masiku atatu kapena anayi pa sabata ndipo samadya ma ouniki opitilira 18 m'masiku otsalawa. Pomaliza, wodziwa kusinthasintha pamlingo amaloledwa ma ola 9 a nyama masiku awiri pa sabata ndikupita wopanda nyama enawo asanuwo.

Kutsatira dongosolo lazakudya zopatsa thanzi sikungokhudza kuchepetsa kudya nyama koma kumayika patsogolo zakudya zamasamba. Mbewu, mtedza, mkaka, mazira, nyemba, ndi zokolola zili ndi malo muzakudya, koma zakudya zosinthidwa ndi maswiti ziyenera kupewedwa. Laura Cipullo, R.D., wa Laura Cipullo Whole Nutrition ku New York anati: "Zimaposa kudula nyama, ndikuchepetsa zakudya zomwe zakonzedwa."

Ubwino wotsatira zakudya zosinthasintha

Mbali zonse zowonjezera kukhala zamasamba zimapitilira pachakudyachi. Pali gawo la chilengedwe chifukwa kuchepetsa kudya nyama ndi nsomba kumachepetsa mpweya wanu, komanso thanzi lanu. Kutsata zakudya zamasamba kwawonetsedwa kuti kumachepetsa chiopsezo chanu cha kuthamanga kwa magazi, matenda amtima, ndi sitiroko, ndipo odyetsa zamasamba amakhala ndi ma BMIs ochepa kuposa omwe amadya nyama, malinga ndi kafukufukuyu waku Poland. Komanso, popeza mukudyabe nyama, simudzadandaula kwambiri za kupeza mapuloteni okwanira ndi michere monga mavitamini a B ndi ayironi. (Umenewonso ndi mphamvu ya zakudya zopatsa chidwi.)

Phindu lina lalikulu ndikulunjika kwa zakudya ndi kusinthasintha. "Ndimakonda zakudya zosinthasintha chifukwa sizikutanthauza kuti nkhunda imakupangitsani kudya kapena njira ina," akutero a Bede. "Tikudziwa kuti zakudya zina monga zamasamba kapena zamasamba nthawi zina zimakhala zoletsa pang'ono, ndipo kusinthasintha komwe mungayambitse mukadali pa regimen ndi chinthu chabwino." (Onani zakudya zoperewera kwambiri kwa zamasamba ndi zamasamba.)

Omwe anazolowera kuwerengera zopatsa mphamvu mwachipembedzo atha kusinthasintha kukhumudwitsa, koma kwa wina aliyense, chikhalidwe chotseguka chimapangitsa kuti zakudya zosinthasintha zikhale zosavuta kumamatira popeza simungamve kuti mukusoledwa. Thanksgiving Turkey kapena kanyenya paulendo wanu wopita ku Austin? Zonsezi ndi masewera abwino pano.

Pomaliza, kudzaza ngolo yanu yogulira ndi mapuloteni opangidwa ndi zomera, monga soya, mphodza, ndi nyemba, kungakuthandizeninso kusunga ndalama pabilu yanu ya golosale, akutero Bede.

Zotsika Pansi Pakudya Nyama Yochepa

Ngati ndinu nyama yayikulu, kusintha njira zanu kumakhala kovuta, makamaka ngati simungakhutire mutadya wopanda nyama. "Mudzakhala ndi njala ndiyeno nkuyamba kudya matani a carbu ndi mtedza kuti mupeze mapuloteni omwe mukufuna, kotero mutha kudya zopatsa mphamvu zambiri kuposa momwe mungakhalire mutangodya zomanga thupi," akutero Cipullo. Pofuna kuthana ndi njala yomwe imakhalapo nthawi zonse, azimayi achangu ayenera kuyesa magalamu 30 a mapuloteni pakudya kulikonse, atero a Bede. Ndizosavuta kwenikweni kwa omwe amadya nyama, koma osinthasintha amafunika kukhala osamala kwambiri ndikuyang'ana mapuloteni omwe amachokera kuzomera. "Ngati mukungodya saladi ya sipinachi, palibe njira yomwe mungagonjetsere, koma ngati muponya mphodza, tofu, kapena mapuloteni ogwedeza, mukhoza kufika pazomwe mukufuna," akutero Bede.

Muyeneranso kuyang'anitsitsa mlingo wanu wa B12, vitamini D, iron, ndi calcium. Fufuzani mkaka kapena mkaka wokhala ndi calcium ndi vitamini D, atero Cipullo. Ndipo ngati mukulimbana ndi vuto lachitsulo, khalani masiku awiri kapena atatu pa sabata mukudya zamasamba osati kuzikankhira zisanu, akutero.

Mfundo Yofunika Kwambiri

Odyera zamasamba ndi odyetserako zamasamba angawone okonda kusinthasintha ngati apolisi omwe akuyesera kutenga keke yawo ndikudyanso. Koma kuyamba kudya zakudya zolemetsa zamasamba m'malo mwa zakudya zoyeretsedwa ndi zokonzedwa bwino kungakhale ndi zotsatira zabwino pa thanzi lanu. Ndiye muyenera kupita? Onse awiri Bede ndi Cipullo anena motsimikiza. "Izi ndi zakudya zomwe tonsefe titha kukumbatira ndikuziganizira, ngati palibe china chilichonse choyambitsa mitundu yatsopano," akutero Bede. Ngakhale kungosiya nyama kuti mudye chakudya chimodzi kapena tsiku limodzi ndi sitepe yolondola yazakudya. (Yambani ndi maphikidwe awa 15 osadya nyama ngakhale omwe amadya nyama amakonda.)

Onaninso za