Zakudya Zamasamba a Ovo: Buku Lathunthu Laupangiri ndi Chakudya

Zamkati

• Kodi chakudya cha ovo-zamasamba ndi chiyani?
• Zopindulitsa zambiri
• Zitha kuthandizira pakudya kwabwino
• Zabwino mtima wanu
• Amalimbikitsa shuga wamagazi oyenera
• Maubwino ena
• Zovuta zina zotheka
• Kusakwanira kudya mapuloteni
• Mavitamini, mchere, ndi omega-3s
• Zakudya zopanda kanthu zamasamba
• Zakudya zoti mudye
• Zakudya zofunika kupewa
• Zitsanzo menyu
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Mfundo yofunika

Chiwerengero chowonjezeka cha anthu padziko lonse lapansi chimatsata zakudya zamasamba pazifukwa zosiyanasiyana zathanzi, zachilengedwe, zachuma, komanso zachipembedzo.

Pali mitundu ingapo ya zamasamba, kuphatikiza zakudya zamasamba.

Nkhaniyi ikukufotokozerani zonse zomwe muyenera kudziwa pazakudya zamasamba a ovo ndipo imapereka zitsanzo.

Kodi chakudya cha ovo-zamasamba ndi chiyani?

Zakudya zamasamba osadya sizimaphatikiza zakudya zonse zanyama kupatula mazira.

Nyama, nkhuku, nsomba, kapena mkaka monga mkaka, yogurt, ndi tchizi zimathetsedwa, koma mazira athunthu, azungu azungu, ndi zakudya zokhala ndi mazira monga mayonesi, Zakudyazi zamazira, ndi zinthu zina zophikidwa ndizololedwa.

Zakudya zamasamba a Ovo ndizosafanana kwenikweni ndi zamasamba, zomwe sizimaphatikiza zakudya zonse zopangidwa ndi nyama ndi zopangidwa kwathunthu, komanso zakudya za lacto-ovo-zamasamba, zomwe zimaphatikizapo mkaka ndi mazira koma osati nyama, nkhuku, kapena nsomba.

Zakudya zamasamba zokonzedwa bwino zamtundu uliwonse zimakhala zopatsa thanzi komanso zathanzi. Komabe, pali zifukwa zingapo zomwe wina angasankhire zakudya zamasamba pamitundu ina.

Mazira athunthu ndi okwera mtengo komanso opatsa thanzi, kuwapangitsa kukhala owonjezera pazakudya zilizonse. Amakhala ngati gwero labwino kwambiri la mapuloteni apamwamba, mavitamini B, ndi mankhwala odana ndi zotupa ().

M'malo mwake, anthu ena amasankha kuphatikiza mazira pachakudya chopanda nyama ngati akuvutika kukwaniritsa zosowa zawo pazakudya zosadyedwa.

Zakudya zamasamba a ovo zitha kukhala chisankho choyenera kwa munthu amene akufuna kukhala wamasamba koma ali ndi chifuwa kapena kukhudzidwa ndi mkaka.

Kuphatikiza apo, ena atha kusankha zakudyazo chifukwa chazipembedzo, zachilengedwe, kapena zamakhalidwe pazomwe nyama zithandizira kutulutsa nyama ndi mkaka.

Omwe amalimbikitsidwa ndi nkhani zamakhalidwezi nthawi zambiri amaonetsetsa kuti amangodya mazira osungunuka ndi zinthu za mazira.

Zakudya zamasamba a Ovo siziphatikiza zonse zopangidwa ndi nyama kupatula mazira. Anthu atha kusankha mayendedwe azakudya, zachilengedwe, zachipembedzo, kapena zamakhalidwe.

Zopindulitsa zambiri

Kudya zakudya zamasamba kungakupindulitseni m'njira zosiyanasiyana.

Zitha kuthandizira pakudya kwabwino

Kafukufuku akuwonetsa kuti anthu omwe amatsata zakudya zamasamba amadya zakudya zopatsa thanzi, monga zipatso, ndiwo zamasamba, nyemba, ndi mbewu zonse, poyerekeza ndi omwe si ndiwo zamasamba (2).

Amakonda kudya mafuta ochepa kuchokera ku shuga wowonjezera ndi mafuta okhutira ndipo amatha kutsatira malangizo a sodium (2,).

Akatswiri ambiri amaganiza kuti mwina ndichifukwa chake osadya nyama amakhala ndi thanzi labwino kuposa omwe si ndiwo zamasamba, koma kafukufuku wina amafunika asanakhazikitse ubale wowoneka bwino wazomwe zimayambitsa ().

Zabwino mtima wanu

Ngati mukufuna kusintha zakudya zomwe zimapindulitsa mtima wanu, zakudya zamasamba ovo zitha kukhala zothandiza.

Kafukufuku wochuluka akuwona kuti odyetsa akhoza kukhala ndi 30-40% yochepetsera chiopsezo cha matenda amtima, poyerekeza ndi omwe si ndiwo zamasamba ().

Kuphatikiza apo, mukamayanjana ndi masewera olimbitsa thupi nthawi zonse komanso njira zothanirana ndi nkhawa, zakudya zamasamba zakhala zikuwonetsedwa kuti zimachepetsa kuthamanga kwa magazi ndi kuchuluka kwama cholesterol, komanso kuthana ndi chikwangwani m'mitsempha yamagazi ().

Amalimbikitsa shuga wamagazi oyenera

Zakudya zamasamba zomwe zakonzedwa bwino zitha kuchepetsa chiopsezo chanu cha matenda amtundu wa 2 poonjezera kuwongolera kwa magazi m'magazi komanso kuzindikira kwa insulin.

Kuwunikanso kwaposachedwa kwamaphunziro 14 kwapeza kuti odyetsa ali pafupifupi 25% ochepera kukhala ndi matenda amtundu wa 2, poyerekeza ndi omwe si ndiwo zamasamba ().

Kuphatikiza apo, anthu omwe ali kale ndi vutoli atha kumva bwino kwa insulin komanso kuwongolera shuga wamagazi pazakudya zamasamba ().

Kudya kwambiri mbewu zonse, zipatso, ndi ndiwo zamasamba za iwo omwe amadya zamasamba kumawoneka kuti kumathandiza kwambiri popewa matenda ashuga.

Makamaka, zakudya monga masamba amdima obiriwira komanso masamba azitsamba omwe ali ndi fiber, beta-carotene, vitamini C, ndi magnesium atha kukhala ndi zoteteza kwambiri ().

Maubwino ena

Zakudya zamasamba zimalumikizidwa ndi mapindu ena azaumoyo komanso moyo, kuphatikizapo:

• Kuchepetsa thupi. Zakudya zamasamba nthawi zambiri zimakhala zotsika kwambiri ndipo zimatha kulimbikitsa kuchepa kwambiri kuposa zakudya zamatsenga (2,).
• Thandizani thanzi m'matumbo. Zakudya zamasamba zimakhala ndi michere yambiri yopatsa thanzi komanso yopatsa thanzi yomwe imatha kukulitsa kukula kwa mabakiteriya athanzi, zomwe zimapangitsa kuti magayidwe azikhala bwino komanso chitetezo chokwanira (,).
• Zitha kuchepetsa chiopsezo cha khansa. Kafukufuku wina akuwonetsa kuti zakudya zamasamba zitha kuchepetsa chiopsezo cha khansa mpaka 12%, ngakhale pakufunika kafukufuku wina ().
• Zotsika mtengo. Nyama ndi mkaka wapamwamba kwambiri zitha kukhala zokwera mtengo. Chifukwa chake, zakudya zamasamba zitha kukhala zotsika mtengo.

Ngakhale zakudya zamasamba zimakhala ndi zabwino zambiri, ndikofunikira kukumbukira kuti palibe zotsatirapo zilizonse zotsimikizika.

Zakudya zamasamba ovo zimatha kukhala ndi zabwino zambiri, kuphatikizapo kuchepa kwa matenda amtima, matenda ashuga, komanso khansa. Zitha kuperekanso thanzi m'matumbo ndikulimbikitsa kulemera koyenera.

Zovuta zina zotheka

Kwa anthu ambiri, chakudya cha ovo-zamasamba ndichabwino komanso chopatsa thanzi. Komabe, mutha kulephera kupeza zofunikira zina ngati simukukonzekera bwino zakudya zanu.

Kusakwanira kudya mapuloteni

Kudya mapuloteni okwanira ndikofunikira kuti mukhale ndi mafupa athanzi, minofu, ziwalo, khungu, ndi tsitsi.

Zakudya zambiri zopanda zamasamba zimadalira nyama ndi mkaka kuti zikhale zomanga thupi. Monga chakudya cha ovo-zamasamba sichiphatikizira zakudya izi, muyenera kuwonetsetsa kuti mukupeza mapuloteni kwina.

Mazira, nyemba, mtedza, ndi mbewu ndi njira zabwino kwambiri zamapuloteni zomwe zimakonda ovo-zamasamba.

Mavitamini, mchere, ndi omega-3s

Zina mwazakudya zoperewera kwambiri pazakudya zamasamba ndi monga iron, calcium, zinc, mafuta omega-3, ndi mavitamini D ndi B12 ().

Nyama, nsomba, ndi mkaka nthawi zambiri zimakhala gwero lalikulu la michereyi pazakudya zopanda ndiwo zamasamba. Chifukwa chake, kuwachotsa kumatha kubweretsa zoperewera ngati simusamala kuti musinthe ndi zosankha zamasamba.

Nazi zakudya zochepa zomwe zingakupatseni michere iyi mukamasintha zakudya zamasamba:

• Chitsulo. Kuphatikiza mazira ndi magwero azitsulo zazitsulo monga mphodza, soya, nyemba za garbanzo, mpunga wabulauni, tirigu wokhala ndi mipanda yolimba, zipatso zouma, nthanga za dzungu, ndi pistachios ndi njira yabwino yothanirana ndi zosowa zanu zachitsulo ().
• Calcium. Nthawi zonse muziphatikiza zakudya monga nyemba zoyera, masamba a mpiru, arugula, bok choy, tofu, ndi zakudya zopangidwa ndi calcium muzakudya zanu kuti muwonetsetse calcium yokwanira (12).
• Vitamini D. Kukhala nthawi padzuwa ndiye njira yabwino yolimbikitsira kupanga vitamini D pakhungu lanu. Mazira ochokera ku nkhuku zodyetserako msipu, zakudya zotetezedwa, ndi bowa wothandizidwa ndi kuwala kwa UV ndi magwero abwino (,,).
• Vitamini B12. Mazira ndi gwero labwino la vitamini B12. Zomwezo ndizofanana ndi zakudya zotetezedwa monga cholowa m'malo mwa mkaka kapena yisiti yathanzi ().

• Nthaka. Mbewu zonse, mazira, mtedza, mbewu, ndi nyemba zonse ndi magwero abwino a zinki omwe amakhala ovo-zamasamba (17).
• Mafuta a Omega-3. Mbeu za Chia, mbewu za fulakesi, mitima ya hemp, ndi walnuts ndizochokera ku mafuta omega-3. Kuphatikiza apo, mazira a nkhuku zomwe amadyetsedwa omega-3-chakudya chopatsa thanzi chitha kupereka mafuta athanzi awa).

Ngati mukuwona kuti mukulephera kukwaniritsa zosowa zanu zilizonse kudzera mu chakudya chokha, funsani omwe amakuthandizani pa zaumoyo kapena wazakudya zamankhwala kuti mumwe mankhwala owonjezera.

Zakudya zopanda kanthu zamasamba

Sikuti zakudya zonse zokhala ndi ndiwo zamasamba ndizabwino.

Zakudya zopanda mkaka, zakudya zokazinga, m'malo mwa nyama zamasamba, komanso zakumwa zotsekemera, chimanga, ndi maswiti, amayeneranso kukhala ndi moyo wosadya nyama koma ayenera kudyedwa pang'ono, ngati angatero.

Zakudya zabwino zamasamba zimatsindika zakudya zathunthu, zopatsa thanzi komanso zimachepetsa mbewu zoyengedwa, shuga wowonjezera, mafuta oyeretsedwa kwambiri, ndi zakudya zina zopatsa thanzi zopanda kanthu.

Zakudya zamasamba zitha kukhala zochepa m'thupi, zomwe zitha kukupangitsani kuti mukhale osowa. Yambirani kukonzekera chakudya chokwanira chomwe chingakwaniritse zosowa zanu ndi magwero azitsamba za michereyi.

Zakudya zoti mudye

Ngakhale zakudya zina zimangolephera kudya zakudya zamasamba, muli ndi zakudya zambiri zomwe mungasankhe.

Chakudya chokonzedwa bwino cha ovo-zamasamba chimakhala ndi zakudya zosiyanasiyana, monga mbewu:

• Zipatso: maapulo, malalanje, mapeyala, zipatso, nthochi, chinanazi, mango, mphesa, peyala
• Zamasamba: masamba obiriwira, kaloti, mbatata, katsitsumzukwa, turnips, broccoli, kolifulawa, nkhaka, radishes, belu tsabola, kabichi, tomato, chilimwe ndi sikwashi
• Mbewu: mpunga, chimanga, quinoa, amaranth, buckwheat, bulgur, balere, oatmeal, pasitala, opanga, popcorn, chimanga, mkate (wopangidwa wopanda mkaka kapena batala)
• Nyemba: soya, tempeh, tofu, miso, mphodza, nyemba zakuda, nyemba za garbanzo, nyemba za impso, nandolo, mtedza, nyemba za pinto, nyemba za navy
• Mtedza ndi mbewu: mtedza, mtedza wa macadamia, ma pecans, ma pistachios, ma almond, ma cashews, mtedza waku Brazil, nthanga za hemp, nthanga za chia, mbewu za mpendadzuwa, mabotolo a mtedza, mbewu za fulakesi
• Mazira ndi zinthu za mazira: mazira athunthu, azungu azira
• Omwe amalowa m'malo mwa mkaka: Mkaka wa soya, mkaka wa amondi, mkaka wa oat, mkaka wa hemp, mkaka wa cashew, yogurt wopanda mkaka, tchizi wopanda mkaka
• Mafuta: maolivi, avocado, mtedza, fulakesi, ndi mafuta a kokonati
• Zakumwa: khofi, tiyi, madzi, madzi amchere, osakhala amkaka

Kumbukirani kuti chifukwa choti chakudya chimadya nyama sizitanthauza kuti ndi chopatsa thanzi. Kuti tipeze zabwino zathanzi la ovo-zamasamba zakudya, ndikofunikira kuyang'ana pazonse, zakudya zosakidwa pang'ono momwe zingathere.

Zakudya zosiyanasiyana, monga nyemba, tirigu, ndiwo zamasamba, mtedza, nthangala, mazira, ndi zipatso, zimapanga zakudya zabwino zamasamba ovo. Yesetsani kudziletsa ngati mukuphatikiza zakudya zopangidwa kwambiri.

Zakudya zofunika kupewa

Zakudya zazikulu zomwe muyenera kupewa pazakudya zamasamba a nyama ndi nyama ndi mkaka, koma zina zowonjezera zowonjezera nyama zimayenera kuphatikizidwanso.

Ngati mukusinthana ndi zakudya zamasamba, pewani izi:

• Nyama yofiira: ng'ombe, mwanawankhosa, nkhumba
• Nkhuku: nkhuku, nkhukundembo, bakha
• Nsomba ndi nkhono
• Mkaka: mkaka, yogurt, tchizi, batala
• Katundu wophika: mikate ndi mitanda yopangidwa ndi mkaka kapena batala
• Zakudya zowonjezera nyama ndi mkaka: gelatin, mafuta anyama, carmine, casein, whey
• Zinthu zina: msuzi wa nyama, pâté, msuzi wa nsomba, omega-3 ena owonjezera, osakoma mkaka, kuvala kwa Kaisara

Mutha kupeza njira zamasamba pazakudya zambiri. Komabe, kumbukirani kuti olowa m'malo awa sangakhale ofanana nthawi zonse ndi zakudya.

Mwachitsanzo, njira zambiri za mkaka wopanda mkaka sizimapereka mapuloteni ndi michere yofanana ndi mkaka wokhazikika wa ng'ombe. Izi sizimawapangitsa kukhala njira yoyipa payokha, koma ndi bwino kuganizira ngati cholinga chanu ndikupanga zakudya zamasamba zokwanira.

Zakudya zamasamba a Ovo zimapatula nyama zonse, mkaka, ndi zonunkhira zanyama ndi mkaka komanso zowonjezera zakudya.

Zitsanzo menyu

Ngakhale zosowa za zakudya ndi zakudya zomwe mungakonde zitha kukhala zosiyanasiyana, nachi chitsanzo cha masiku asanu pachakudya cha ndiwo za masamba chomwe chingawoneke.

Lolemba

• Chakudya cham'mawa: coconut-chia pudding ndi zipatso zowuma ndi walnuts
• Chakudya: mphodza wa mphodza ndi ophwanya fulakesi
• Chakudya: tofu-masamba akuyambitsa mwachangu ndi mpunga wofiirira

Lachiwiri

• Chakudya cham'mawa: Chotupitsa tirigu wathunthu ndi masamba obiriwira ndi mazira okumba
• Chakudya: hummus-ndi-masamba sangweji zokutira ndi mbali ya zipatso
• Chakudya: mbale ya quinoa ndi nyemba zakuda, yisiti ya zakudya, masamba osakaniza, guacamole, ndi salsa

Lachitatu

• Chakudya cham'mawa: Smoothie wobiriwira wopangidwa ndi sipinachi, hemp protein ufa, mkaka wa cashew, batala wa almond, nthochi, ginger, ndi peyala
• Chakudya: sangweji ya dzira-saladi pa mkate wonse wa tirigu
• Chakudya: Zakudya zonunkhira zokoma ndi edamame, kabichi wofiirira, ndi cilantro

Lachinayi

• Chakudya cham'mawa: oatmeal ndi zipatso, mbewu za hemp, ndi maamondi oterera
• Chakudya: Zakudya zotsalira za chiponde
• Chakudya: tempeh wosuta wokhala ndi masamba okazinga ndi bowa wamasamba risotto

Lachisanu

• Chakudya cham'mawa: Kulimbana ndi dzira ndi masamba ndi zipatso
• Chakudya: nyemba zoyera, kale, ndi msuzi wa phwetekere wokhala ndi toast yambewu yonse
• Chakudya: kolifulawa-ndi-chickpea tacos ndi cilantro-laimu cashew kirimu msuzi

Ndondomeko yazakudya yomwe ili pamwambayi ikuwonetsa zina mwazakudya zopatsa thanzi komanso zakudya zabwino zomwe mungasangalale ndi chakudya chamafuta ovo.

Mfundo yofunika

Zakudya zamasamba a ovo ndi mtundu wa zamasamba zomwe siziphatikiza nyama zonse kupatula mazira.

Malingana ngati zakonzedwa bwino, njira iyi yodyera imatha kukupatsani zakudya zonse zomwe thupi lanu limafunikira ndipo zitha kukupatsani maubwino osiyanasiyana, kuphatikiza kuchepa kwa matenda amtima ndi matenda ashuga.

Ngati mukuganiza zosintha kupita ku zakudya zamasamba a ovo, onetsetsani kuti muli ndi mbewu zonse, nyemba, mtedza, mbewu, ndiwo zamasamba, ndi zipatso kuti muwonetsetse kuti mukudya bwino.