Kodi Ndizotetezeka Kutsata Zakudya Zakudya Zamasamba Ngakhale Mimba?

Zamkati

• Zakudya zamasamba nthawi yapakati zimatha kukhala zotetezeka
• Zopindulitsa
• Zovuta zodziwika
• Chakudya
• Zakudya zokhala ndi michere yambiri
• Malangizo owonjezera zakudya zomwe mumadya
• Zomwe muyenera kupewa
• Zowonjezera zofunika kuziganizira
• Ndondomeko ya chakudya chamlungu umodzi
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Loweruka
• Lamlungu
• Zakudya zopanda pake zathanzi
• Mfundo yofunika

Pamene veganism ikukula kwambiri, azimayi ambiri akusankha kudya motere - kuphatikiza panthawi yapakati ().

Zakudya zamasamba zimapatula nyama zonse ndipo zimangogogomezera zakudya zonse monga masamba ndi nyemba. Zakudya izi zimalumikizidwa ndi maubwino osiyanasiyana azaumoyo, kuphatikiza chiwopsezo chochepa cha matenda ashuga amtundu wa 2 komanso matenda amtima (,,,).

Komabe, anthu ena amakhala ndi nkhawa kuti zakudya zamasamba zingayambitse kuperewera kwa michere yomwe ingakhale yowopsa kwa amayi apakati kapena makanda awo.

Nkhaniyi ikufufuza kafukufuku wapano kuti mudziwe chitetezo cha zakudya zamasamba panthawi yomwe ali ndi pakati ndikupatsanso malangizo amomwe mungachitire bwino.

Zakudya zamasamba nthawi yapakati zimatha kukhala zotetezeka

M'mbuyomu, zakudya zamasamba zakhala zikudzudzulidwa chifukwa chosowa michere komanso kusakhala koyenera pamagawo azovuta kwambiri, monga mimba.

Izi ndichifukwa choti amakhala ndi michere yocheperako monga vitamini B12, mafuta a omega-3, iron, ayodini, calcium, ndi zinc - zonse zomwe ndizofunikira kwambiri panthawi yapakati ().

Kudya pang'ono kwa michereyi kumatha kubweretsa kusowa kwa michere, zovuta zamimba, komanso thanzi la mayi ndi khanda ().

Mwachitsanzo, kuchuluka kwama vitamini B12 panthawi yapakati kumatha kubweretsa chiopsezo chotenga padera, kuchepa thupi, kubadwa msanga, kapena kupunduka (,).

Izi zati, zakudya zamasamba zomwe zimapereka michere yokwanira zimawoneka ngati zathanzi monga chakudya wamba chomwe chimaphatikizapo nyama, mazira, ndi mkaka.

Mwachitsanzo, kafukufuku akuwonetsa kuti azimayi omwe amatsata zakudya zamasamba nthawi zambiri amakhala pachiwopsezo chotenga mimba kuposa azimayi omwe satero.

M'malo mwake, azimayi osadyera amatha kukhala ndi chiopsezo chocheperako pambuyo pobereka, gawo lobereka (C-gawo), komanso kufa kwa amayi kapena makanda (,).

Zotsatira zake, mabungwe azakudya padziko lonse lapansi, kuphatikiza US Academy of Nutrition and Dietetics, apereka ziganizo zovomerezeka zachitetezo cha zakudya zamasamba m'magawo onse amoyo, kuphatikiza mimba (, 9,).

Momwemonso, akatswiri amavomereza kuti zakudya zopangidwa ndi vegan zomwe zimakonzedwa bwino zimafunikira kuwunika mosamala zakudya zopatsa thanzi, kuyang'ana pazakudya zosiyanasiyana komanso zopatsa thanzi, komanso kugwiritsa ntchito zakudya zolimbitsa kapena zowonjezera (,).

Zakudya zabwino za vegan zimawerengedwa kuti ndi zotetezedwa munthawi yonse ya moyo, kuphatikizapo kutenga pakati. Komabe, amafunika kukonzekera bwino.

Zopindulitsa

Zakudya zabwino zopangidwa ndi vegan zitha kupindulitsa inu ndi mwana wanu.

Mwachitsanzo, zakudya zopangidwa ndi mbewu zimakhala ndi michere yambiri koma shuga ndi mafuta ochepa. Izi zitha kuteteza ku matenda ashuga - kapena shuga wambiri wamagazi panthawi yapakati - komanso kunenepa kwambiri panthawi yapakati (,).

Kuphatikiza apo, zakudya zamasamba zomwe zimakhala ndi veggie komanso fiber zimatha kuteteza preeclampsia - zovuta zomwe zimachitika chifukwa chokwera kwa kuthamanga kwa magazi nthawi yapakati (,).

Zakudya zamasamba zingathandizenso kupewa kuwonongeka kwa DNA ndikuchepetsa chiopsezo cha mwana wanu pazinthu zina zokula ().

Komabe, kafukufuku wina amafunika. Ndikofunika kukumbukira kuti maubwinowa amangogwiritsidwa ntchito pazakudya zamatumba zomwe zimakonzedwa bwino zomwe zimapereka zokwanira zofunikira zonse zofunika m'thupi ().

Chifukwa chake, azimayi omwe ali ndi chidwi chotsatira zakudya zamasamba panthawi yomwe ali ndi pakati ayenera kulingalira zopempha upangiri kuchokera kwa akatswiri azakudya odziwika bwino omwe amadya zakudya zamasamba. Kuchita izi kungathandize kuti mupeze zakudya zonse zomwe inu ndi mwana wanu mukusowa.

Zakudya zomwe zimakonzedwa bwino zitha kuteteza amayi ndi makanda ku zovuta zosiyanasiyana zokhudzana ndi pakati, kuphatikiza matenda ashuga okhudzana ndi vuto lakukula. Muyenera kufunsa katswiri wazakudya ngati mukufuna kutsatira izi mukakhala ndi pakati.

Zovuta zodziwika

Ngakhale zakudya zopatsa thanzi zimakhala zovomerezeka pathupi, zosakonzekera bwino zimakhala ndi zoopsa.

Popeza kuti zakudya zamasamba sizikuphatikiza nyama zonse, ndizochepa michere yambiri. Kulephera kulipirira mokwanira michere yotsatirayi kungawononge thanzi lanu komanso la mwana wanu.

• Vitamini B12. Zakudya zamasamba sizikhala ndi mavitamini awa. Kuperewera kumatha kuonjezera chiopsezo chotenga padera, matenda ashuga, kubadwa msanga, ndi zovuta zina (,,,).
• Vitamini D. Amayi ambiri amakhala ndi mavitamini D otsika ali ndi pakati ngakhale atakhala ndi zakudya zotani. Mavuto osakwanira angakulitse chiopsezo chanu cha preeclampsia, kuchepa thupi, ndi kupita padera (,,,,).
• Chitsulo. Thupi lanu silitenga chitsulo chosakhala cha heme kuchokera kuzakudya zamasamba komanso chimatengera chitsulo cha heme muzogulitsa nyama. Izi zitha kukulitsa chiopsezo chokhala ndi chitsulo komanso zovuta zina, monga kubadwa msanga komanso kuchepa kwa thupi (,).
• Ayodini. Zakudya zamasamba zopanda mchere wokhala ndi ayodini, udzu wanyanja, kapena zowonjezera mavitamini atha kukhala ndi michere yochepa kwambiri. Kudya okwanira kwa ayodini kumatha kubweretsa kukula kosakhwima kwa ana, komanso kusokonekera kwa chithokomiro ndi malingaliro (,).
• Calcium. Kashiamu wosakwanira panthawi yapakati amatha kuwonjezera chiopsezo cha mayi ku preeclampsia, fractures, ndi matenda amfupa (,,).
• Mafuta a Omega-3. Anthu omwe amadya zakudya zamasamba amakhala ndi magazi ochepa a eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA) - omega-3s awiri ofunikira m'maso mwa mwana wanu, ubongo, ndi dongosolo lamanjenje ().
• Mapuloteni. Kudya mapuloteni osakwanira kumachedwetsa kukula ndi kukula kwa mwana wanu. Mapuloteni atha kukhala ochulukirapo pazakudya zamasamba koma ndizovuta kuzipukusa, ndikukweza zofunikira zanu zamapuloteni tsiku lililonse mozungulira 10% (,).
• Nthaka. Amayi ambiri amakhala ndi zinc wocheperako panthawi yomwe ali ndi pakati, zomwe zimatha kubweretsa kunenepa kochepa, kugwira ntchito nthawi yayitali, komanso kubadwa msanga. Zinc yochokera kubzala ndizovuta kuyamwa, kukulitsa zofunikira tsiku ndi tsiku ndi 50% ya azimayi osadyera (,,,).
• Choline. Chakudyachi ndichofunikira pakukula kwamanjenje amwana wanu. Amayi ambiri amakhala ochepa panthawi yapakati - ndipo zakudya zamasamba zimakhala zochepa pang'ono (, 31).

Kupeza zokwanira za michere yonseyi pazakudya za vegan ndizotheka koma kumafuna kukonzekera bwino. Makamaka, mungafunike kumwa zowonjezera zingapo (, 9,).

Ngati mukufuna kudya zakudya zamasamba mukakhala ndi pakati, lingalirani kukhala ndi katswiri wazakudya wowunikira zomwe mumadya ndi michere yanu, chifukwa zimatha kukuthandizani kuzindikira ndikulipirira zomwe zingachitike.

Zakudya zamasamba sizikhala ndi michere yambiri, chifukwa chake muyenera kukonzekera chakudya chanu mosamala, kumwa zowonjezera, ndikufunsani katswiri wazakudya ngati mukufuna kutsatira izi mukakhala ndi pakati.

Chakudya

Zakudya zokonzedwa bwino za vegan ziyenera kuphatikiza zakudya zowonjezera zakudya zopatsa thanzi ndi zakudya zolimbitsa thupi komanso zowonjezera.

Zakudya zokhala ndi michere yambiri

Ngati mukutsata zakudya zamasamba mukakhala ndi pakati, onetsetsani kuti mwadya zokwanira izi:

• Tofu, seitan, ndi tempeh. Zotulutsa za soya zili ndi mapuloteni ambiri ndipo zimatha kusintha nyama m'maphikidwe ambiri. Nyama zonyodola ndi njira ina koma siziyenera kudyedwa mopitirira muyeso chifukwa zili ndi mafuta ndi mchere wambiri.
• Nyemba. Nyemba, nandolo, ndi mphodza ndizochokera ku fiber komanso zomanga thupi zomanga thupi. Kuphukira, kuthira, komanso kuphika bwino kumapangitsa kuti thupi lanu likhale losavuta kuyamwa michere yawo ().
• Mtedza ndi mbewu. Zambiri ndizopangira iron ndi zinc. Idyani mtedza umodzi kapena awiri ku Brazil tsiku lililonse kuti mukwaniritse zofunikira zanu za selenium, ndipo idyani nyemba za walnuts ndi hemp, chia, kapena fulakesi kuti mupeze alpha-linolenic acid (ALA), omega-3 () yofunikira.
• Ma yogurts okhala ndi calcium wokhala ndi milts yazomera. Zakudya izi zimakupangitsani kukhala kosavuta kuti mupeze calcium yokwanira. Sankhani mitundu yopanda maswiti ngati kuli kotheka.
• Yisiti yathanzi. Zakudya zamapuloteni izi nthawi zambiri zimakhala ndi vitamini B12 ndipo zimawonjezera kukoma kwanu ku mbale zanu.
• Mbewu zonse, chimanga, ndi pseudocereals. Kuphatikiza pa kukhala ndi michere yambiri ndi mavitamini a B, izi zimapatsanso chitsulo ndi zinc. Mbewu zina, monga teff, amaranth, spelled, ndi quinoa, zimakhala ndi mapuloteni ambiri (,,,).
• Zakudya zofesa kapena zophuka. Zinthu monga Ezekieli mkate, miso, tempeh, natto, pickles, kimchi, sauerkraut, ndi kombucha amapereka maantibiotiki ndi vitamini K2. Thupi lanu limatha kuyamwa michereyi mosavuta (,).
• Zipatso ndi ndiwo zamasamba. Zipatso ndi ndiwo zamasamba, zofiira, ndi lalanje, komanso masamba obiriwira, amakonda kukhala opatsa thanzi kwambiri komanso mankhwala opindulitsa (,,).

Malangizo owonjezera zakudya zomwe mumadya

Masitepe ena ochepa angathandize kuti zakudya zamasamba zizikhala zolimba komanso zopatsa thanzi.

Kudya zakudya zolimba ndi njira yosavuta yolimbikitsira zakudya zomwe mumadya. Mwachitsanzo, muyenera kuyang'anitsitsa milts ndi ma yogiti okhala ndi calcium.

Kuphatikiza apo, kudya 1 mtedza waku Brazil tsiku lililonse kungakuthandizeni kukwaniritsa zosowa zanu za selenium. Kuti mukwaniritse zosowa zanu za ALA tsiku ndi tsiku, kuphatikiza supuni 2 (20 magalamu) a chia kapena nthangala, 1/4 chikho (40 magalamu) a mbewu za hemp, kapena chikho 1/3 (35 magalamu) a mtedza muzakudya zanu (42, 43 ).

Kuphatikiza apo, kuthira mafuta, kuphukira, ndi kuphika ndi poto wachitsulo kumatha kukulitsa kuyamwa kwa zakudya zina, monga chitsulo ndi zinc (, 44).

Zakudya zamasamba zomwe zili pamwambazi zingakuthandizeni kukwaniritsa zosowa zanu pa nthawi yapakati. Kudya zakudya zolimba, zophukira, ndi zofufumitsa, komanso kugwiritsa ntchito chophikira chitsulo chosungunulira, zitha kupititsa patsogolo zakudya zopatsa thanzi.

Zomwe muyenera kupewa

Ngati mukutsata zakudya zamasamba mukakhala ndi pakati, mudzafunika kupewa zakudya zochepa kuposa nyama, nsomba, mazira, ndi mkaka. Izi zikuphatikiza:

• Mowa. Ngakhale kumwa kwakanthawi pang'ono kungakhale kotetezeka panthawi yoyembekezera, kufufuza kwina kumafunikira. Kuti mukhale otetezeka, muyenera kuganizira zosiya kumwa mowa mukakhala ndi pakati ().
• Kafeini. Akatswiri amalangiza kuti muchepetse kumwa khofi wambiri 200-200 mg patsiku panthawi yapakati - zofanana ndi makapu 1-2 (240-480 mL) a khofi ().
• Zakudya zosinthidwa kwambiri. Nyama zonyoza, tchizi wosadyeratu zanyama zilizonse, ndi mitanda yodzala ndi ndiwo zamasamba nthawi zambiri zimanyamula shuga kapena zowonjezera zina ndikusowa zakudya. Mwakutero, muyenera kuzidya pang'ono.
• Zipatso zosaphika, zipatso zosasamba, ndi madzi osasakanizidwa. Zinthuzi zili pachiwopsezo chotenga mabakiteriya, zomwe zitha kuyambitsa chiopsezo chakupha ndi kuvulaza mwana wanu (,).

Kuphatikiza apo, ndibwino kuti mupewe zakudya zoperewera za vegan, monga wobala zipatso kapena zosadyedwa zosaphika. Zakudya izi zingawononge thanzi lanu.

Ngati muli ndi pakati, ganizirani kupewa zakudya zopanda pake, kupewa kumwa mowa ndi zakudya zina zosaphika, komanso kuchepetsa kudya kwa khofi ndi zakudya zosinthidwa.

Zowonjezera zofunika kuziganizira

Zakudya zina zimakhala zovuta kapena zosatheka kuzipeza kuchokera kuzakudya zonse zazomera zokha.

Mwakutero, akatswiri ambiri azaumoyo amalimbikitsa kudalira zowonjezera izi pazakudya za vegan panthawi yapakati:

• Vitamini B12. Ngakhale kutha kukhala ndi vitamini B12 wokwanira kuchokera pazakudya zolimba, chowonjezera ndi njira yodalirika kwambiri yowonetsetsa kuti mukudya mokwanira (49).
• Vitamini D. Vitamini ameneyu atha kukhala wopindulitsa makamaka kwa azimayi omwe sakhala padzuwa pang'ono. Zosankha zamasamba zimaphatikizapo vitamini D2 kapena vitamini D3 (, 51).
• Mafuta a Omega-3. Mafuta a algae ndi olemera mu EPA ndi DHA, ndikupangitsa kuti akhale njira yabwino yosadyera nsomba kapena kumwa mafuta a nsomba (43).
• Ayodini. Nthaka zopanda mavitamini zimatha kupangitsa kuti zikhale zovuta kupeza michere iyi kudzera muzakudya zamasamba. Popeza mchere wokhala ndi ayodini komanso udzu wina wambiri ukhoza kubweretsa ayodini wambiri kapena kuchuluka kwa sodium, chowonjezera chimakhala chisankho chanu chabwino ().
• Choline. Zakudya zina zimadzitama ndi choline pang'ono, koma chowonjezera ndiye kubetcha kwanu bwino kukwaniritsa zofunikira zanu panthawi yapakati (49).
• Achinyamata. Zakudya zamasamba nthawi zambiri zimakhala ndi michere imeneyi. Popeza folate imatenga gawo lofunikira popewa kupunduka, amayi onse omwe ali ndi pakati kapena akuyesera kutenga pakati amalimbikitsidwa kumwa folic acid (49).

Mwinanso mungaganizire zowonjezera zowonjezera zitsulo, zinc, ndi calcium.

Ngakhale mavitamini asanabadwe amathandiza, ambiri mwa iwo alibe choline wokwanira, omega-3s, ndi vitamini B12 (53).

Izi zati, kudya mopitirira muyeso zina mwa michere imeneyi kumalepheretsa kuyamwa kwa michere ina. Chifukwa chake, ndibwino kuti mulankhule ndi omwe amakuthandizani musanawonjezere zowonjezera pazakudya zanu (54, 55, 56).

Ngati mukutsata zakudya zamasamba mukakhala ndi pakati, muyenera kuganizira kutenga choline, mafuta a algae, ayodini, ndi mavitamini B12 ndi D, pakati pazowonjezera zina.

Ndondomeko ya chakudya chamlungu umodzi

Ndondomeko iyi yazakudya imatenga zakudya zamasamba zomwe zimatenga sabata limodzi zomwe zimanyamula michere yambiri yothandizira kuti mukhale ndi pakati.

Lolemba

• Chakudya cham'mawa: Chia pudding wopangidwa ndi mkaka wa soya komanso wosankha zipatso, mtedza, ndi mbewu
• Chakudya: quinoa, tsabola wokazinga, nyemba zakuda, mapeyala odulidwa, ndi mbewu za mpendadzuwa pabedi la masamba, okhala ndi vinaigrette wa mandimu
• Chakudya: Pasitala yambewu yonse yokhala ndi msuzi wa phwetekere wa tofu- kapena seitan wokhala pabedi la arugula

Lachiwiri

• Chakudya cham'mawa: sipinachi-mango-oat smoothie
• Chakudya: nyemba zonse za pita ndi salsa, kuviika nyemba zakuda, guacamole, ndi tchipisi takale kokazinga
• Chakudya: Yambani mwachangu ndi tempeh, Zakudyazi za mpunga, bok choy, chimanga cha ana, tsabola, ndi msuzi wa teriyaki

Lachitatu

• Chakudya cham'mawa: Chakudya cham'mawa cham'mawa chopangidwa ndi tofu wopunduka, bowa wokazinga, ndi pesto mu tortilla ya tirigu, kuphatikiza soya cappuccino
• Chakudya: veggie sushi rolls, vegan miso supu, wakame saladi, ndi edamame
• Chakudya: mphodza wofiira ndi sipinachi, kaloti, ndi broccoli ankagwiritsa ntchito mpunga wamtchire

Lachinayi

• Chakudya cham'mawa: oats usiku wonse wokhala ndi mtedza, mbewu, ndi zipatso
• Chakudya: tofu bowa quiche ndi mbali ya sautéed beet amadyera
• Chakudya: anaphika mbatata zokhala ndi nyemba zoyera, msuzi wa phwetekere, chimanga, peyala, ndi masamba obiriwira

Lachisanu

• Chakudya cham'mawa: Bzalani yogurt wokhala ndi granola wopangidwa ndi zipatso, zipatso zatsopano, batala wa nati, zonunkhira za kokonati, ndi mbewu za fulakesi
• Chakudya: tofu ndi supu ya udon msuzi ndi masamba omwe mumasankha
• Chakudya: Nyemba zakuda ndi kale chili zimagwiritsidwa ntchito pabedi la amaranth yophika

Loweruka

• Chakudya cham'mawa: zikondamoyo zodzaza ndi mafuta a chiponde, yogurt yodzala, zipatso, ndi kukhudza kwa mapulo
• Chakudya: Spanish Spanish tortilla de patatas yopangidwa ndi ufa wa chickpea, mbatata ya Chingerezi, anyezi, ndi nyemba zakuda zimagwiritsidwa ntchito pabedi la masamba ndi tsabola
• Chakudya: odzaza kwathunthu veggie burger ndi mbali ya kabichi wofiira ndi karoti coleslaw

Lamlungu

• Chakudya cham'mawa: Zokometsera zokometsera zokometsera zamabuluu-rosemary scones zoperekedwa ndi batala wa nati, yogurt wobzala, zipatso zatsopano, ndi kapu yamadzi otetezedwa a lalanje
• Chakudya: Msuzi wa nyemba woyera wokhala ndi nthanga zamatungu, kabichi wofiira wonyezimira, quinoa wodzitukumula, ndi mkaka wambiri wa kokonati
• Chakudya: vegan lasagna ndi seitan, biringanya, zukini, cashew basil kufalikira, kuphatikiza radish mbali saladi

Zakudya zopanda pake zathanzi

• nsawawa zokazinga
• Bzalani yogurt wokhala ndi zipatso ndi granola wopanga
• mbuluuli wokhala ndi yisiti yathanzi
• hummus ndi masamba
• zipatso zatsopano ndi batala wa nati
• kusakanikirana kwa njira
• mipira yokonza mphamvu
• chia pudding
• Muffins opangidwa kunyumba
• granola ndi mkaka wazomera
• edamame
• Bzalani latté kapena cappuccino mkaka ndi chidutswa cha zipatso

Malingaliro ndi chakudya pamwambapa ndi zitsanzo zochepa za zakudya zopatsa thanzi zomwe mungasangalale nazo mukakhala ndi pakati.

Mfundo yofunika

Zakudya zabwino za vegan zitha kukhala zokwanira pamagawo onse amoyo, kuphatikiza kutenga pakati.

M'malo mwake, zakudya zamasamba zingateteze ku zovuta monga kubereka pambuyo pobereka, kubereka gawo la C, komanso kufa kwa amayi kapena khanda.

Komabe, zakudya zosakonzedwa bwino za vegan zitha kuonjezera chiopsezo chanu choperewera kwa michere, komanso kubadwa msanga, kulemera pang'ono, komanso kukula kosayenera kwa mwana wanu.

Chifukwa chake, kutsatira zakudya zamasamba mukakhala ndi pakati kumafuna kukonzekera bwino. Kuti muwonetsetse kuti mwakwaniritsa zosowa zanu za michere, lingalirani zofunsira katswiri wazakudya yemwe amaganizira kwambiri zakudya zopangira mbewu.