Zolakwitsa 12 Zomwe Muyenera Kupewa pa Zamasamba kapena Zakudya za Vegan

Zamkati

• 1. Kungoganiza Kuti Wosadyeratu Zanyama Zamasamba kapena Zamasamba Zamoyo Ndi Zathanzi Basi
• 2. Kusapeza Vitamini B12 Wokwanira
• 3. Kusintha Nyama Ndi Tchizi
• 4. Kudya Zakudya Zochepa Kwambiri
• 5. Osamwa Madzi Okwanira
• 6. Kuiwala Za Iron
• 7. Kusadya Zakudya Zokwanira
• 8. Kugwiritsa Ntchito Zakudya Zochepa mu calcium
• 9. Kupeputsa Kufunika Kwa Kukonzekera Zakudya
• 10. Osadya Kudya Zakudya Zamapuloteni Zokwanira
• 11. Kusapeza Omega-3 Fatty Acids Wokwanira
• 12. Kudya Ma Carbs Oyeretsedwa Ochuluka Kwambiri
• Mfundo Yofunika Kwambiri

Zakudya zamasamba kapena zamasamba zopatsa thanzi zimatha kukupatsani zabwino zambiri.

Zakudya izi zimalumikizidwa ndi kuchepa thupi, kuwongolera shuga bwino, kuchepa kwa matenda amtima komanso kuchepa kwa mitundu ina ya khansa (,,,).

Komabe, zingakhale zovuta kusunga zakudya zamasamba zokwanira zomwe zimakupatsani zakudya zonse zofunika.

Nkhaniyi ikuwulula zolakwitsa zomwe anthu amapanga pazakudya zamasamba kapena zamasamba, ndi momwe mungazipewere.

1. Kungoganiza Kuti Wosadyeratu Zanyama Zamasamba kapena Zamasamba Zamoyo Ndi Zathanzi Basi

Tsoka ilo, chifukwa choti chakudya chimatchedwa "zamasamba" kapena "vegan" sizitanthauza kuti ndi chopatsa thanzi kuposa njira yanthawi zonse.

Mwachitsanzo, mkaka wa amondi ndi mkaka wotchuka, wopangidwa kuchokera ku chomera womwe nthawi zambiri umakhala waukulu muzakudya zamasamba.

Komabe, ngakhale mkaka wa amondi uli ndi mafuta ochepa komanso opindulitsa ndi mavitamini ndi michere yambiri, sikuti ndi wathanzi kuposa mkaka wa ng'ombe.

Mwachitsanzo, chikho chimodzi (240 ml) cha mkaka wa ng’ombe wonenepa kwambiri uli ndi magalamu 8 a mapuloteni, pomwe mkaka wofanana wa amondi wopanda mchere uli ndi gramu imodzi yokha (5, 6).

Mkaka wokoma wa amondi amathanso kukhala ndi shuga wowonjezera, wokhala ndi magalamu 16 a shuga mu chikho chimodzi (7).

Zinthu zina zamasamba, monga ma veggie burger a soya, ma nuggets ndi njira zina za nyama, nthawi zambiri zimakonzedwa bwino, ndi mndandanda wautali wazinthu zopangira. Chifukwa chake nthawi zambiri amakhala opanda thanzi kuposa zakudya zina zosadya zamasamba.

Ngakhale ndizopanda zamasamba, izi nthawi zambiri zimakhala ndi ma calories ambiri, komabe zimasowa mapuloteni, michere ndi michere yofunikira pakudya koyenera.

Ngakhale kuti zinthuzi zitha kuchepetsa kusintha kwanu kukhala wosadyeratu zanyama zilizonse kapena zamasamba, ndibwino kuti muzidya pang'ono ndi zakudya zokhala ndi zakudya zopatsa thanzi.

Chidule: Zakudya zambiri zomwe zimagulitsidwa ngati zamasamba kapena zamasamba nthawi zambiri zimakonzedwa kwambiri, shuga wambiri wowonjezera kapena kusowa kwa michere. Ngati muphatikiza izi pazakudya zanu, idyani pang'ono.

2. Kusapeza Vitamini B12 Wokwanira

Vitamini B12 imatenga mbali zingapo zofunika mthupi. Ndikofunikira pakupanga maselo ofiira a magazi ndi DNA, mwa njira zina ().

Tsoka ilo, mavitamini B12 ndi omwe amapanga nyama, monga nyama, nkhuku, nkhono, mazira ndi zinthu zamkaka.

Pachifukwa ichi, odyetsa ali ndi chiopsezo chowonjezeka cha kuchepa kwa vitamini B12 ().

Kuperewera kwa Vitamini B12 kumatha kuyambitsa kutopa, mavuto amakumbukidwe ndi dzanzi. Zingathenso kuyambitsa kuchepa kwa magazi mu megaloblastic, vuto lomwe limakhalapo chifukwa chokhala ndi kuchuluka kwamagazi ofiira ().

Tsoka ilo, kudya kwambiri folate kumatha kubisa kuchepa kwa vitamini B12, kubisa zizindikilo mpaka kuwonongeka kusasinthike ().

Komabe, pali zakudya ndi zowonjezera zomwe zingathandize odyetsa kukwaniritsa zosowa zawo za vitamini B12.

Kupatula zopangidwa ndi nyama, zakudya zolimbitsidwa ndi mitundu ina ya ndere zodyedwa zilinso ndi vitamini B12 (,).

Olima zamasamba ayenera kuwunika momwe vitamini B12 amadyera mosamala ndikuganiza zogwiritsa ntchito zowonjezera ngati zosowa zawo sizikukwaniritsidwa kudzera pazakudya zokha.

Chidule: Olima ndiwo zamasamba ndi vegans ali pachiwopsezo chachikulu cha kuchepa kwa vitamini B12, chifukwa chake onetsetsani kuti mumadya zakudya zolimba kapena zowonjezera B12.

3. Kusintha Nyama Ndi Tchizi

Njira imodzi yosavuta yopangira nyama iliyonse yodyera ndiwo kuchotsa nyama ndikusinthanitsa ndi tchizi. Pankhani ya kununkhira, kusinthana kumagwirira ntchito masangweji, masaladi, pasitala ndi mbale zina zambiri.

Komabe, ngakhale tchizi uli ndi mapuloteni ambiri, mavitamini ndi mchere, sichilowa m'malo mwa mitundu yambiri yazakudya zomwe zimapezeka munyama.

Mwachitsanzo, magalamu 28 a ng'ombe, amakhala ndi chitsulo kuwirikiza kanayi ndipo kawiri konse amakhala ndi nthaka yomwe imapezeka mu tchizi cha cheddar (14, 15).

Tchizi mulinso zomanga thupi zochepa komanso zopatsa mphamvu zambiri kuposa nyama.

M'malo mwake, tchizi limodzi lokha, tchizi limangokhala ndi 80% yokha yamapuloteni omwe amapezeka nkhuku, koma pafupifupi ma 2.5 ma calories (15, 16).

M'malo mongowonjezera nyama ndi tchizi, muyenera kuphatikiza zakudya zosiyanasiyana pazakudya zanu kuti mukwaniritse zosowa zanu.

Nkhuku, quinoa, tempeh, mphodza, nyemba ndi mtedza ndizo njira zabwino kwambiri zothandizira kudya zakudya zamasamba.

Chidule: M'malo mongobweza nyama ndi tchizi, onetsetsani kuti mulinso ndi zakudya zamasamba zosiyanasiyana pazakudya zanu kuti mupereke zakudya zofunikira.

4. Kudya Zakudya Zochepa Kwambiri

Zakudya zambiri ndi magulu azakudya ndizoletsedwa kwa nyama zamasamba ndi zamasamba, zomwe zimawapangitsa kuti zikhale zovuta kuti akwaniritse zosowa zawo.

M'malo mwake, nyama zamasamba ndi zamasamba amakonda kudya zopatsa mphamvu zochepa kuposa anthu omwe amadya nyama ndi zomera.

Kafukufuku wina anayerekezera mtundu wathanzi wazakudya za anthu 1,475, kuphatikiza nyama zamasamba, zamasamba, zamasamba zomwe zimadya nsomba, anthu omwe amadya nyama ndi zomera komanso anthu omwe amadya nyama kamodzi pa sabata.

Vegans anali ndi kalori wotsika kwambiri m'magulu onse, kudya ma calories ochepa 600 kuposa anthu omwe amadya nyama ndi zomera.

Olima ndiwo zamasamba adadya pang'ono kuposa ma vegans, komabe amadya ma calories ochepa a 263 kuposa anthu omwe amadya nyama ndi zomera ().

Ma calories ndiye gwero lalikulu la mphamvu mthupi, ndipo thupi lanu limafunikira kuchuluka kuti ligwire ntchito. Kuletsa zopatsa mphamvu zochulukirapo kumatha kubweretsa zovuta zina zingapo, monga kuchepa kwa michere, kutopa komanso kuchepa kwama metabolism (,,).

Chidule: Zamasamba ndi zamasamba amakonda kukhala ndi kalori wochepa kuposa anthu omwe amadya nyama ndi zomera. Ngati mukutsatira iliyonse ya zakudya izi, onetsetsani kuti mukukumana ndi zosowa zanu za kalori.

5. Osamwa Madzi Okwanira

Kumwa madzi okwanira ndikofunikira kwa aliyense, koma kungakhale kofunikira makamaka kwa iwo omwe amadya michere yambiri, kuphatikiza zamasamba ndi nyama zamasamba.

Olima zamasamba amakonda kukhala ndi michere yambiri, popeza nyemba zonenepa, ndiwo zamasamba ndi mbewu zonse ndizofunikira kwambiri pazakudya zabwino zamasamba.

Kafukufuku wina anapeza kuti anthu omwe amadya nyama ndi zomera amadya pafupifupi magalamu 27 a fiber tsiku lililonse, pomwe nyama zamasamba ndi zamasamba zimadya pafupifupi magalamu 41 ndi magalamu 34, motsatana ().

Kumwa madzi okhala ndi CHIKWANGWANI ndikofunikira chifukwa kumatha kuthandizira CHIKWANGWANI kuyenda m'matumbo ndikupewa zinthu monga gasi, zotupa ndi kudzimbidwa.

Kugwiritsa ntchito CHIKWANGWANI ndikofunikira kwambiri paumoyo, ndipo kwalumikizidwa ndi kuchepa kwa matenda amtima, sitiroko, matenda ashuga komanso kunenepa kwambiri ().

Zotsatira zaposachedwa zimalimbikitsa kuti azimayi amadya magalamu osachepera 25 magalamu tsiku lililonse, ndipo amuna amadya magalamu osachepera 38 ().

Kuonetsetsa kuti mukumwa madzi okwanira, imwani mukamva ludzu, ndikufalitsa madzi anu tsiku lonse kuti mukhale ndi madzi okwanira.

Chidule: Zamasamba ndi zamasamba nthawi zambiri zimadya ma fiber ambiri. Kumwa madzi okwanira kungathandize kupewa mavuto am'magazi omwe amabwera chifukwa chodya fiber, monga mpweya, kuphulika komanso kudzimbidwa.

6. Kuiwala Za Iron

Nyama ndi gwero labwino la mavitamini ndi michere yambiri, kuphatikizapo chitsulo.

Mwachitsanzo, mafuta okwanira 3 gramu (85-gramu) omwe amapereka nyama yankhumba 14% yazitsulo zomwe mumafunikira tsiku lonse (14).

Komanso, nyama imakhala ndi heme iron, mtundu wachitsulo chomwe thupi lanu limatha kuyamwa mosavuta.

Zitsulo zopangira chitsulo zimakhala ndi chitsulo chosakhala cha heme, chomwe thupi lanu silingathe kuyamwa mosavuta. Chitsulo chosakhala cha heme chimapezeka m'mitundu yambiri yazipatso, ndiwo zamasamba, chimanga ndi nyemba ().

Chifukwa chaichi, odyetsa ali ndi chiopsezo chachikulu chokhala ndi kuchepa kwa magazi m'thupi, vuto lomwe mulibe maselo ofiira okwanira mthupi. Zizindikiro zake zimaphatikizapo kutopa, kupuma movutikira komanso chizungulire ().

Komabe, zakudya zamasamba zomwe zidakonzedwa bwino zodzaza ndi zakudya zazitsulo zokhala ndi ayoni zimakwaniritsa zosowa zanu za tsiku ndi tsiku.

Ngati ndinu wosadya zamasamba kapena wosadyeratu zanyama zilizonse, onetsetsani kuti mukugwiritsa ntchito zitsulo zambiri, kuphatikiza mphodza, nyemba, tirigu wokhala ndi mipanda yolimba, mtedza, mbewu, oats ndi masamba obiriwira.

Kuphatikiza apo, kuphatikiza zakudya zamtundu wa iron ndi zakudya zokhala ndi vitamini C wambiri kumathandizira kuyamwa kwa chitsulo chosakhala cha heme ().

Vitamini C imapezeka zipatso ndi ndiwo zamasamba zambiri, motero kuphatikiza mbale yamasamba, saladi kapena chipatso ndi chakudya chanu kumatha kukulitsa kuyamwa kwachitsulo.

Chidule: Zakudya zazomera zimakhala ndi chitsulo chosakhala cha heme, chomwe thupi silingathe kuyamwa komanso chitsulo cha heme chomwe chimapezeka munyama. Olima zamasamba ayenera kuphatikiza zakudya zopangidwa ndi ayoni pazakudya ndikuziyika ndi vitamini C kuti ziwonjezeke.

7. Kusadya Zakudya Zokwanira

Chifukwa choti chakudya chimakhala chodyera zamasamba kapena zamasamba sizitanthauza kuti ndi zabwino kwa inu.

Pali zakudya zambiri zosinthidwa zomwe zimapezeka kugolosale zomwe zilibe nyama kapena nyama.Komabe, nthawi zambiri amathandizira pang'ono pazakudya zanu.

M'malo modya izi, gwiritsani ntchito zakudya zanu zamasamba ngati mwayi woti muchepetse kudya zakudya zosinthidwa ndikuwonjezera kudya zakudya zopatsa thanzi, zopatsa thanzi, monga zipatso, ndiwo zamasamba ndi mbewu zonse.

Kuonjezera kudya kwa zakudya izi kudzakuthandizani kupeza mavitamini, michere komanso ma antioxidants omwe muyenera kuthandizira kupewa kuperewera kwa michere.

Kudya zakudya zonse m'malo mwa zakudya zosinthidwa kungakupatseninso mapindu ena, monga kuchuluka kwa kagayidwe kake.

Kafukufuku wina adayeza kuyerekezera kwama metabolism kwa omwe atenga nawo gawo 17 atadya chakudya chopangidwa ndi zakudya zosinthidwa kapena zakudya zonse.

Magulu onse awiriwa adadzimva chimodzimodzi atatha kudya, koma gulu lomwe lidadya zakudya zonse lidawotcha mafuta opitilira kawiri kuposa omwe adadya zomwe zidakonzedwa ().

Kuti muyambe kuphatikiza zakudya zambiri m'zakudya zanu, sinthanitsani njere zonse, ndikuchepetsa zakudya zomwe mumadya.

Kuphatikiza apo, yesani kuwonjezera masamba ndi zipatso zina pazakudya zanu ndi zokhwasula-khwasula tsiku lonse.

Chidule: Zakudya zamasamba ziyenera kukhala ndi zakudya zambiri, monga zipatso, ndiwo zamasamba ndi mbewu zonse. Adzakuthandizani kukulitsa kudya kwa michere ndikulimbikitsa zakudya zopatsa thanzi.

8. Kugwiritsa Ntchito Zakudya Zochepa mu calcium

Calcium ndi mchere wofunikira womwe thupi lanu limafunikira kuti mafupa ndi mano anu akhale olimba, thandizani minofu yanu kugwira bwino ntchito ndikuthandizira magwiridwe antchito amanjenje ().

Kuperewera kwa calcium kumatha kubweretsa kufooka kwa mafupa, komwe kumayambitsa mafupa ofooka, opindika komanso kumawonjezera chiopsezo cha mafupa ().

Ngakhale calcium imapezeka mu zakudya zosiyanasiyana, kashiamu wodziwika bwino kwambiri ndi mkaka.

Omwe samadya mkaka ayenera kuwunika momwe amadyera calcium ndikuphatikizanso zakudya zina zama calcium kwambiri pazakudya zawo.

Zakudya zodzala ndi calcium zimaphatikizapo kale, masamba obiriwira, broccoli, bok choy, ma almond, nkhuyu ndi malalanje. Zakudya zolimbitsa zimathanso kukhala gwero labwino la calcium.

Mutha kupeza calcium yonse yomwe mungafune pophatikizira zakudya zingapo muzakudya zanu komanso zokhwasula-khwasula tsiku lonse.

Chidule: Omwe samadya mkaka kapena mkaka ayenera kudya zakudya zina zowonjezera calcium kuti akwaniritse zosowa zawo za calcium.

9. Kupeputsa Kufunika Kwa Kukonzekera Zakudya

Kaya mukuphika kunyumba kapena kudya, kudya zamasamba kapena vegan kumafuna kukonzekera kwina.

Mapulani akudya ndi othandiza makamaka ngati mukusintha zakudya zanu kukhala zamasamba kapena zamasamba.

Zitha kuthandizira kusintha kwanu ndikupanga kukhala kosavuta kudya zakudya zopatsa thanzi komanso zopatsa thanzi.

Mukamadya panja kapena mukuyenda, kukonzekera chakudya chapamwamba kumakhala kofunikira kwambiri.

Malo ena odyera amapereka zosankha zochepa kwa osadya nyama, kotero kuyang'ana mndandanda pasadakhale kungakuthandizeni kupanga zisankho zanzeru ndikusankha zosankha zabwino kwambiri zomwe zingapezeke.

Kuphatikiza apo, khalani ndi chizolowezi kupeza maphikidwe ochepa azamasamba sabata iliyonse ndikuphika nokha.

Chidule: Kukonzekera chakudya pasadakhale ndikudziwa zomwe mungasankhe mukamadya kumatha kuonetsetsa kuti mukudya mosiyanasiyana komanso moyenera.

10. Osadya Kudya Zakudya Zamapuloteni Zokwanira

Mapuloteni ndi gawo lofunikira pa zakudya. Thupi lanu limagwiritsa ntchito kuthandizira kupanga minofu, kupanga michere ndikupanga mahomoni.

Kafukufuku akuwonetsa kuti kudya mapuloteni kungalimbikitsenso kukhutira, kukulitsa minofu ndikuchepetsa zolakalaka (,,).

Malingaliro apano akusonyeza kuti akulu ayenera kudya osachepera 0.8 magalamu a mapuloteni patsiku pa mapaundi 2.2 (1 kg) a thupi ().

Mwachitsanzo, munthu yemwe ali ndi 154 lbs (70 kg) angafunike pafupifupi magalamu 56 a mapuloteni patsiku.

Ngati mukudya zakudya zopangidwa ndi nyama, mwina mudzapeza zosavuta kukwaniritsa izi.

Nsomba ya saumoni yokhala ndi magalamu atatu (85 gramu) imakhala ndi magalamu 19 a mapuloteni, pomwe nkhuku yokazinga imodzimodziyo imapereka magalamu 27 (33, 16).

Kumbali inayi, ngati mukutsata zakudya zamasamba, mungafunike kuyesetsa kwambiri kudya zakudya zamapuloteni omwe angakuthandizeni kukwaniritsa zofunikira zanu zamapuloteni.

Pali zakudya zamasamba zambiri zomwe zimakhala ndi kuchuluka kwa mapuloteni ofanana ndi kuchuluka komwe mungapeze munyama. Mwachitsanzo, chikho chimodzi (198 magalamu) cha mphodza zophika chili ndi magalamu 18 a mapuloteni (34).

Nyemba, mphodza, mtedza, mabotolo a mtedza, tofu ndi tempeh zimatha kudya chakudya chama protein.

Yesetsani kuphatikiza chimodzi kapena ziwiri mwazakudya izi pachakudya chilichonse kuti mutsimikizire kuti mukupeza mapuloteni okwanira.

Chidule: Olima zamasamba ayenera kukumbukira kudya kwa mapuloteni ndikuphatikizira chakudya chimodzi kapena ziwiri za zakudya zamapuloteni ambiri pachakudya chilichonse.

11. Kusapeza Omega-3 Fatty Acids Wokwanira

Omega-3 fatty acids ndi gawo lofunikira pachakudya.

Awonetsedwa kuti amachepetsa triglycerides yamagazi, amachepetsa kutupa komanso amateteza ku matenda amisala (,,).

Nsomba zamafuta ndi mafuta amafuta ndizomwe zimapezeka kwambiri ku omega-3 fatty acids.

Amakhala ndi docosahexaenoic acid (DHA) ndi eicosapentaenoic acid (EPA), mitundu iwiri ya omega-3 fatty acids yomwe yawonetsedwa kuti ndiyopindulitsa kwambiri.

Mbali inayi, bzalani zakudya zomwe zili ndi alpha-linolenic acid (ALA), mtundu wa omega-3 fatty acid womwe thupi lanu liyenera kusintha kukhala DHA ndi EPA kuti mugwiritse ntchito ().

Tsoka ilo, thupi lanu limangotembenuza pafupifupi 5% ya ALA kukhala EPA ndipo ochepera 0,5% kukhala DHA ().

Kuti mukwaniritse zosowa zanu za omega-3 mukamadya zamasamba, idyani zakudya zabwino kwambiri za ALA kapena lingalirani kumwa omega-3 chowonjezera monga mafuta a algal.

Zakudya zabwino kwambiri mu ALA omega-3 fatty acids zimaphatikizapo mbewu za chia, walnuts, mbewu ya hemp, mbewu za fulakesi, masamba a Brussels ndi mafuta a perilla.

Kuphatikiza zakudya zingapo zakudya zanu tsiku lililonse kumatha kukuthandizani kuti mukwaniritse zosowa zanu zamafuta omega-3.

Chidule: Zakudya zodzala zili ndi ALA, mtundu wa omega-3 fatty acid womwe thupi lanu lingagwiritse ntchito pang'ono. Olima zamasamba ayenera kudya zakudya zabwino za ALA, kapena kugwiritsa ntchito zowonjezera zowonjezera.

12. Kudya Ma Carbs Oyeretsedwa Ochuluka Kwambiri

Olima zamasamba ambiri amagwera mumsampha wokhazikika nyama ndi ma carbs oyengedwa.

Tsoka ilo, pasitala, buledi, bagels, makeke ndi zotsekemera nthawi zambiri zimangokhala zophatikizira pazakudya zamasamba zosakonzedwa bwino.

Pakukonza, mbewu zoyengedwa zimachotsedwa ulusi wopindulitsa womwe umapezeka m'mizere yonse.

CHIKWANGWANI chimathandizira kupewa matenda osachiritsika, kumakupangitsani kukhala okhutira ndikuchepetsa kuyamwa kwa shuga kuti mukhalebe ndi magwiridwe anthawi zonse a shuga m'magazi (,).

Kudya kwambiri ma carbs oyeretsedwa kumalumikizidwa ndi chiopsezo chachikulu cha matenda ashuga, komanso kuchuluka kwa mafuta m'mimba (,).

Kuti muonjezere michere m'zakudya zanu, sungani mbewu zoyengedwa ngati buledi woyera, pasitala ndi mpunga woyera pazomera zonse monga quinoa, oats, mpunga wofiirira ndi buckwheat.

Kuonjezerapo, onetsetsani kuti mukuphatikiza mbewu zonsezo ndi zipatso, ndiwo zamasamba ndi nyemba kuti zakudya zanu zizikhala zopatsa thanzi komanso zopatsa thanzi.

Chidule: M'malo mochotsa nyama ndi ma carb ambiri oyeretsedwa, odyetsa nyama ayenera kudya nyemba zonse ngati gawo la chakudya chopatsa thanzi.

Mfundo Yofunika Kwambiri

Zakudya zabwino zamasamba kapena zamasamba zitha kukhala zathanzi komanso zopatsa thanzi.

Komabe, zakudya izi zingayambitsenso kuchepa kwa michere komanso mavuto azaumoyo ngati sanakonzekere bwino.

Ngati mukungoyamba kudya motere, onani nkhaniyi.

Kuti mukwaniritse zakudya zamasamba kapena zamasamba, ingodya zakudya zambiri ndikuonetsetsa kuti mukumwa zakudya zingapo zofunika.