Buku Lathunthu la Zakudya Zamapuloteni Ochepa

Zamkati

• Kodi Zakudya Zamapuloteni Ochepa Ndi Chiyani?
• Ubwino Wathanzi Labwino Wopatsa Mapuloteni
• Zotsatira zoyipa
• Zakudya Zodyera
• Zakudya Zamapuloteni Ochepera Kuphatikiza
• Zakudya Zomwe Muyenera Kupewa
• Mapuloteni Apamwamba Zakudya Zochepetsera kapena Pewani
• Zitsanzo Zamasiku atatu
• Tsiku 1
• Tsiku 2
• Tsiku 3
• Kodi Muyenera Kuyesa Zakudya Zamapuloteni Ochepa?

Zakudya zopanda mapuloteni nthawi zambiri zimalimbikitsidwa kuti zithandizire kuthana ndi zovuta zina.

Kulephera kwa chiwindi kugwira ntchito, matenda a impso kapena zovuta zomwe zimasokoneza kagayidwe kazakudya ndi zina mwazinthu zofala kwambiri zomwe zimafunikira zakudya zochepa zomanga thupi.

M'zaka zaposachedwa, kafukufuku wina apezanso kuti zakudya zopanda mapuloteni ochepa zimatha kukhala ndi moyo wautali komanso kuteteza ku matenda osachiritsika.

Nkhaniyi ikuwona zabwino ndi zoyipa zama protein ochepa komanso ngati mungayambe kuchepetsa kudya kwa protein.

Kodi Zakudya Zamapuloteni Ochepa Ndi Chiyani?

Chakudya chopanda mapuloteni chimafuna kuti muchepetse kuchuluka kwa mapuloteni omwe mumadya, makamaka kuti apange 4-8% ya zopatsa mphamvu zanu tsiku lililonse.

Izi zimamasulira kwinakwake pakati pa 20-50 magalamu a mapuloteni patsiku, kutengera kuchuluka kwama calories omwe mumadya.

Poyerekeza, munthu wamba amalimbikitsidwa kuti azitenga pafupifupi 10-15% yama calories tsiku ndi tsiku kuchokera ku protein. Ndalamayi imatha kuchuluka kwa othamanga, achikulire komanso omwe ali ndi mavuto ena azaumoyo ().

Mapuloteni ndi ofunika kwambiri pa thanzi, koma kuchepetsa kudya kwa mapuloteni kungakhale chithandizo kwa anthu omwe ali ndi vuto linalake.

Makamaka, zakudya zochepa zomanga thupi zimatha kupindulitsa iwo omwe ali ndi vuto la impso kapena chiwindi.

Zitha kukhalanso zofunikira kwa iwo omwe ali ndi zovuta zomwe zimakhudza mapuloteni metabolism, monga homocystinuria ndi phenylketonuria.

Komabe, kudya zakudya zopanda mapuloteni kumafuna kukonzekera mosamala popewa zovuta zathanzi komanso kuperewera kwa zakudya m'thupi.

Kuphatikiza apo, palinso zoopsa zina ndi zovuta zomwe mungaganizire musanayambe kudya zakudya zochepa.

Chidule Chakudya chochepa cha mapuloteni chimachepetsa kuchuluka kwa mapuloteni omwe amapanga pafupifupi 4-8% yama calories anu tsiku lililonse. Zitha kukhala zopindulitsa kwa iwo omwe ali ndi matenda ena, koma palinso zoopsa zina zofunika kuziganizira.

Ubwino Wathanzi Labwino Wopatsa Mapuloteni

Phindu la zakudya zopanda mapuloteni ambiri limagwira ntchito kwa anthu omwe ali ndi matenda kapena matenda, m'malo mwa omwe amakhala athanzi.

Mapuloteni owonjezera amawonongeka ndi chiwindi, ndikupanga zinyalala zotchedwa urea, zomwe zimatulutsidwa ndi impso ().

Kuchepetsa kudya kwa mapuloteni kumatha kuchepetsa chiwindi ndi impso, zomwe zingakhale zothandiza kwa anthu omwe ali ndi matenda a chiwindi kapena operewera kwa impso.

Izi zimathandizira kukonza kagayidwe kake ka protein ndikuletsa kuchuluka kwa urea m'magazi.

Kukhala ndi urea wambiri m'magazi kumayambitsa zizindikilo monga kutopa, kusowa njala, kuonda komanso kusintha kwamaganizidwe ().

Zitha kuphatikizidwanso ndi chiopsezo chachikulu cha matenda amtundu wa 2 ndikufa kwa omwe ali ndi vuto la mtima (,,).

Kuchepetsa kudya kwamapuloteni ndikofunikanso kwa iwo omwe ali ndi vuto la majini lomwe limakhudza mapuloteni metabolism, monga homocystinuria ndi phenylketonuria.

Matendawa amalepheretsa kuwonongeka kwa ma amino acid, kotero kuchepetsa kudya kwa mapuloteni kumathandizira kuchepetsa zizindikilo (,).

Kafukufuku wina apezanso kuti zakudya zopanda mapuloteni ambiri zitha kuphatikizidwa ndi maubwino angapo azaumoyo kwa anthu wamba.

Malinga ndi kuwunika kwina, kumwa mopatsa thanzi kwa anthu azaka zapakati kumalumikizidwa ndi chiyembekezo chokhala ndi moyo komanso kuchepa kwa ziwopsezo zamatenda ngati khansa, matenda amtima ndi matenda ashuga ().

Komabe, maphunziro enanso amafunikirabe kuti awunikire phindu lomwe lingakhalepo kwakanthawi kochepa koletsa mapuloteni kwa achikulire athanzi.

Chidule Kuchepetsa kudya kwa mapuloteni kumatha kukhala kopindulitsa kwa iwo omwe ali ndi vuto ngati chiwindi ndi matenda a impso, phenylketonuria ndi homocystinuria. Ndemanga ina inanenanso kuti zitha kuwonjezera moyo wautali komanso kuchepetsa chiopsezo cha matenda osachiritsika.

Zotsatira zoyipa

Mapuloteni ndi michere yofunikira pakukula ndi chitukuko.

Thupi lanu limagwiritsa ntchito kupanga maziko a minofu yanu, khungu ndi mafupa, kupanga ma enzyme ofunikira ndi mahomoni, ndikupanga ndikukonzanso minyewa ().

Kafukufuku akuwonetsa kuti kuchepa kwa mapuloteni kumatha kukhala ndi zotsatira zoyipa paumoyo, kuphatikizapo kuchepa kwa chitetezo cha mthupi, kuchepa kwa minofu ndikuchepa kwa ana (,,).

Zizindikiro zina zakusowa kwa protein ndi monga kutupa, kuchepa magazi, chiwindi chamafuta, kutaya tsitsi ndikuchepetsa mafupa (,,).

Kuphatikiza pa zovuta zomwe zingachitike chifukwa chokhala ndi thanzi labwino, kuchepetsa kudya kwa mapuloteni kumakhala kovuta kwambiri.

Kutsata zakudya zopanda mapuloteni kumangotengera luso, kumafunikanso kukonzekera mosamala kuti mutsimikizire zosowa zanu zina.

Izi ndichifukwa choti zakudya zamapuloteni kwambiri zimapereka ma calories ambiri ndi micronutrients ofunikira.

Mwachitsanzo, ng'ombe imakhala ndi mavitamini B ambiri, chitsulo ndi zinc, pomwe nyemba ndizopangira magnesium, phosphorous ndi potaziyamu (16, 17).

Mukamatsata zakudya zopanda mapuloteni, ndikofunikira kuonetsetsa kuti mukupeza michereyi kuchokera kuzinthu zina kuti mupewe kuperewera kwa michere.

Komabe, chifukwa cha kuwopsa kwake komanso kuwopsa kwathanzi, zakudya zochepa zomanga thupi sizothandiza pokhapokha mutakhala ndi thanzi labwino ndipo mukuyang'aniridwa ndi azachipatala.

Chidule Kuperewera kwa mapuloteni kumatha kuyambitsa chitetezo chamthupi, kuchepa kwa minofu ndikuchepa kwakukula. Zingakhalenso zovuta kuchepetsa kudya kwa mapuloteni ndipo kumafuna kukonzekera mosamala kuti mukwaniritse zosowa zanu za zakudya.

Zakudya Zodyera

Muzakudya zambiri, zakudya zimakonda kudya zakudya zomanga thupi kwambiri monga nyama kapena zomanga thupi zomanga thupi.

Komabe, pa chakudya chochepa kwambiri cha mapuloteni, chakudya chanu chiyenera kuyang'aniridwa ndi zinthu zochepa zomanga thupi, monga mbewu, masamba kapena zipatso.

Mutha kuphatikizanso mapuloteni anyama ndi chomera pazakudya zanu, koma muyenera kuwagwiritsa ntchito ngati mbale zam'mbali ndikuzidya pang'ono pokha.

Mwinanso mungafunikire kudya mafuta abwino, omwe angakupatseni ma calories owonjezera kukuthandizani kukwaniritsa zosowa zanu za tsiku ndi tsiku.

Zakudya Zamapuloteni Ochepera Kuphatikiza

• Zipatso: Maapulo, nthochi, mapeyala, mapichesi, zipatso, mphesa, ndi zina zotero.
• Zamasamba: Tomato, katsitsumzukwa, tsabola, broccoli, masamba obiriwira, ndi zina zambiri.
• Mbewu: Mpunga, phala, mkate, pasitala, balere, ndi zina zambiri.
• Mafuta athanzi: Mulinso ma avocado, maolivi ndi mafuta a coconut

Chidule Pazakudya zochepa zomanga thupi, muyenera kudya zipatso, ndiwo zamasamba, tirigu ndi mafuta athanzi komanso zakudya zochepa zomanga thupi.

Zakudya Zomwe Muyenera Kupewa

Mapuloteni akadali gawo lofunikira la zakudya, ngakhale mutakhala ndi zakudya zochepa zomanga thupi. Chifukwa chake musapewe konse.

Komabe, ngati muli ndi zakudya zopanda mapuloteni, muyenera kudya zakudya zomanga thupi kwambiri monga zopangira nyama ndi mapuloteni obzala mbewu mosapitirira malire.

Kuti muchite izi, idyani chakudya chopatsa thanzi, chopanda mapuloteni monga zipatso ndi ndiwo zamasamba. Nthawi yomweyo, mungafunikire kuchepetsa kukula kwa mapuloteni anu.

Mwachitsanzo, kutsekemera kwa nkhuku nthawi zambiri kumakhala ma ola 4 (113 magalamu).

Komabe, mukamadya kwambiri mapuloteni, mungafunike kudula ndalamazo theka ndikumamatira ku 2-ounce (57-gramu) yoteteza kuti mapuloteni anu azidya.

Mapuloteni Apamwamba Zakudya Zochepetsera kapena Pewani

• Nyama monga nkhuku, nkhukundembo, ng'ombe ndi nkhumba
• Nsomba ndi nkhono
• Mazira
• Nyemba, kuphatikizapo nyemba, nandolo ndi mphodza
• Zogulitsa mkaka monga mkaka, tchizi ndi yogurt
• Zogulitsa za soya monga tofu, tempeh ndi natto
• Mtedza monga mtedza, maamondi ndi mapistachio
• Mbewu ngati mbewu za chia, mbewu za fulakesi ndi nyemba za hemp

Chidule Ngati muli ndi zakudya zopanda mapuloteni ochepa, muchepetse zakudya zomanga thupi kwambiri monga nyama, nsomba, mazira, nyemba, mkaka, soya, mtedza ndi mbewu. Nthawi yomweyo, onjezerani kudya kwama protein ochepa monga zipatso ndi ndiwo zamasamba.

Zitsanzo Zamasiku atatu

Nayi mndandanda wazamasiku atatu kuti muyambe.

Tsiku 1

• Chakudya cham'mawa: Dzira limodzi lophika ndi zikondamoyo 2 za sinamoni.
• Akamwe zoziziritsa kukhosi: 1 apulo wosakaniza ndi 1 tbsp (16 magalamu) batala wa chiponde.
• Chakudya: 1 chikho (140 magalamu) spaghetti yophika ndi masamba a Bolognese ndi 1/2 chikho (67 magalamu) katsitsumzukwa kokazinga.
• Akamwe zoziziritsa kukhosi: 1 chikho (76 magalamu) strawberries ndi 1 ounce (28 magalamu) chokoleti chakuda.
• Chakudya: Tortilla wokutidwa ndi 1 ounce (28 magalamu) nsomba zamzitini ndi 1/2 peyala. Kongoletsani ndi tomato, letesi ndi anyezi.
• Akamwe zoziziritsa kukhosi: 1 chikho (148 magalamu) mazira a blueberries.

Tsiku 2

• Chakudya cham'mawa: 1 chikho (28 magalamu) phala ndi 1/2 chikho (119 ml) mkaka wa amondi ndi 1 lalanje lalikulu.
• Akamwe zoziziritsa kukhosi: Nthochi 1 wapakatikati.
• Chakudya: Sangweji yokhala ndi ounce imodzi (28 magalamu) imapereka nyama ndi 1/2 chikho (55 magalamu) nyemba zobiriwira. Kongoletsani ndi letesi, tomato ndi mayonesi.
• Akamwe zoziziritsa kukhosi: Ophwanya 5 okhala ndi 1 ounce (28 magalamu) cheddar tchizi.
• Chakudya: 2 ounces (57 magalamu) nkhuku yophika ndi 1/2 chikho (90 magalamu) mpunga woyera wophika ndi 1/2 chikho (78 magalamu) broccoli wouma.
• Akamwe zoziziritsa kukhosi: 1 chikho (245 magalamu) yogati ya kokonati ndi 1/2 chikho (72 magalamu) mabulosi akuda.

Tsiku 3

• Chakudya cham'mawa: Magawo awiri toast ndi 1 ounce (28 magalamu) kirimu tchizi ndi 1 sing'anga apulo.
• Akamwe zoziziritsa kukhosi: 1 chikho (151 magalamu) mphesa zouma.
• Chakudya: Cauliflower burger ndi 1 mbatata yaying'ono yophika yokhala ndi supuni imodzi (14 magalamu) mafuta.
• Akamwe zoziziritsa kukhosi: 1/2 chikho (70 magalamu) kaloti wakhanda ndi supuni 2 (30 magalamu) guacamole.
• Chakudya: Greek saladi yokhala ndi makapu awiri (60 magalamu) sipinachi ndi 1 ounce (28 magalamu) feta tchizi. Onjezani nkhaka, tomato, maolivi ndi anyezi kuti mulawe, pamwamba ndi 1 tbsp (14 magalamu) mafuta. Kutumikira ndi kagawo 1 pita mkate.
• Akamwe zoziziritsa kukhosi: Makapu atatu amaphulika popcorn.

Kodi Muyenera Kuyesa Zakudya Zamapuloteni Ochepa?

Ngati mukukhala ndi vuto lomwe limakhudza chiwindi kapena impso kapena limasokoneza kagayidwe kake ka protein, zakudya zochepa zama protein zingakhale zofunikira kuti muchepetse zizindikilo zanu.

Komabe, kwa anthu athanzi, pali umboni wochepa kuti uli ndi phindu lililonse.

Komanso, zakudya zopanda mapuloteni zimafunikira kukonzekera mosamala kuti muchepetse zovuta zomwe zingakhalepo m'thupi komanso kuperewera kwa zakudya m'thupi. Izi ziyenera kuchitidwa moyang'aniridwa ndi azachipatala.

Ndikofunika kukaonana ndi dokotala kapena katswiri wa zamankhwala musanayambe kudya zakudya zopanda mapuloteni. Sikuti angakuthandizireni kudziwa ngati ndi njira yabwino kwa inu, komanso angakupatseni malangizo owonetsetsa kuti chakudya chanu chikadali chopatsa thanzi komanso chokwanira.