Momwe mungapewere kusowa kwa michere mu Zakudya Zamasamba

Zamkati

• Calcium
• Chitsulo
• Omega 3
• B12 mavitamini
• Vitamini D.
• Zomwe wosadya samayenera kudya
• Mavuto wamba azakudya zamasamba

Pofuna kupewa mtundu uliwonse wa kuperewera kwa zakudya m'thupi mukamadya zakudya zamasamba, muyenera kuwonjezera zakudya zosiyanasiyana zomwe mumagwiritsa ntchito ndikugwiritsa ntchito njira monga kudya masamba azitsulo komanso zakudya zomwe zimayambitsa vitamini C, monga lalanje, popeza vitamini iyi imakulitsa kuyamwa chitsulo m'thupi.

Mwambiri, odyetsa nyama ayenera kudziwa zakumwa kwa calcium, iron, omega-3, vitamini B12 ndi vitamini D, chifukwa ndizofunikira zomwe zimapezeka makamaka pazakudya zanyama. Kuphatikiza apo, chakudyacho chitha kuperekedwanso kudzera mukugwiritsa ntchito yisiti Yoyenera, yomwe ili ndi mapuloteni, ulusi, mavitamini a B ndi mchere.

Nazi zakudya zazikuluzikulu zomwe muyenera kusamala mu zakudya ndi komwe mungazipeze mu zakudya zoyambira:

Calcium

Calcium imapezeka mkaka wa ng'ombe ndi zotumphukira zake, komanso mkaka wamasamba, monga soya ndi maamondi, opangidwa ndi calcium, ndipo ndikofunikira kuwona izi.

Kuphatikiza apo, michere iyi imapezeka m'masamba obiriwira monga kale, broccoli ndi okra, zipatso zouma, mtedza, walnuts, maamondi, mtedza, nyemba, nandolo, soya, tofu, nandolo ndi mphodza.

Chitsulo

Kuti akwaniritse zosowa zachitsulo, zakudya zamasamba ziyenera kukhala ndi ndiwo zamasamba zobiriwira zakuda, monga kale, zipatso zouma, nthangala ngati dzungu ndi sesame, mphodza, nandolo, soya ndi tofu.

Kuphatikiza apo, ndikofunikira kudya zakudya zokhala ndi vitamini C wambiri, monga lalanje, chinanazi ndi acerola, pachakudya chomwecho chomwe chili ndi zakudya zachitsulo, chifukwa izi zimathandizira kuyamwa kwa chitsulo m'matumbo. Onani maupangiri ena pazomwe zamasamba zimafunika kudya kuti muchepetse kuchepa kwa magazi.

Omega 3

Pazakudya zoyambira, gwero lalikulu la omega-3 ndi mafuta a fulakesi, ndipo muyenera kumwa supuni 1 ya mafutawa patsiku la ana ndi akulu, masupuni awiri azimayi apakati ndi oyamwitsa.

Kuphatikiza apo, michere iyi imapezekanso mu mbewu za chia ndi zipatso zamafuta, monga mtedza ndi mabokosi.

B12 mavitamini

Vitamini uyu amapezeka makamaka muzakudya zanyama, monga nsomba, chiwindi ndi mtima, ndipo ndikofunikira kuti odyetsa zamasamba atenge mavitamini B12 owonjezera kuti akwaniritse zosowa zawo.

Vitamini D.

Mavitamini omwe amapezeka pachakudya ndi nsomba ndi mazira, koma vitamini D wambiri wofunidwa ndi thupi amapangidwa kudzera padzuwa pakhungu.

Chifukwa chake, kuti mupange zokolola zabwino, muyenera kukhala padzuwa kwa mphindi 15 mpaka ola limodzi patsiku, osagwiritsa ntchito zoteteza ku dzuwa. Onani Momwe mungatenthe dzuwa bwino kuti mupange Vitamini D.

Zomwe wosadya samayenera kudya

Mavuto wamba azakudya zamasamba

Kuphatikiza pa kusamala ndi zakudya zina, ndikofunikanso kudziwa kuzindikira zakumwa zopatsa mphamvu m'zakudya zamasamba, chifukwa zimakhala ndi ufa, mbatata, pasitala, mbewu monga mpunga ndi quinoa, mbewu ndi nyemba monga nyemba ndi soya.

Zakudya zopitilira muyeso ndi maswiti mu zakudya ndi zakudya zosinthidwa zimatha kubweretsa kunenepa ndi mavuto monga matenda ashuga ndi chiwindi.

Kuphatikiza apo, ndikofunikanso kuwunikiranso zakufunika kwakumwa madzi osachepera 2 malita patsiku, chifukwa zakudya zamasamba zimakhala ndi fiber, zomwe zimatha kudzimbidwa ndi kupweteka m'mimba pomwe kumwa madzi sikokwanira.

Kuti mudziwe zambiri za moyo uno, onaninso:

• Zakudya zomanga thupi kwambiri kwa osadya nyama
• Ubwino ndi zovuta zokhala wamasamba