Zakudya Zamasamba: Buku Loyambira ndi Mapulani A Chakudya

Zamkati

• Kodi Zakudya Zamasamba ndi Chiyani?
• Mapindu azaumoyo
• Limbikitsani Kuchepetsa Kunenepa
• Angachepetse Kuopsa kwa Khansa
• Mulole Kukhazikika Magazi A shuga
• Imalimbikitsa Zaumoyo Wamtima
• Zowonongeka
• Zakudya Zodyera
• Zakudya Zomwe Muyenera Kupewa
• Chakudya Chakudya Chachitsanzo
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Loweruka
• Lamlungu
• Mfundo Yofunika Kwambiri

Zakudya zamasamba zatchuka kwambiri m'zaka zaposachedwa.

Kafukufuku wina akuganiza kuti zamasamba zimawerengera mpaka 18% ya anthu padziko lonse lapansi (1).

Kupatula phindu lakuchepetsa nyama pazakudya zanu, zakudya zamasamba zokonzedwa bwino zitha kuchepetsanso chiopsezo cha matenda osachiritsika, kuthandizira kuchepa thupi ndikusintha zakudya zanu.

Nkhaniyi imapereka chitsogozo cha oyamba kumene pazakudya zamasamba, kuphatikiza dongosolo lazakudya kwa sabata limodzi.

Kodi Zakudya Zamasamba ndi Chiyani?

Zakudya zamasamba zimaphatikizapo kupewa kudya nyama, nsomba ndi nkhuku.

Nthawi zambiri anthu amadya zamasamba pazifukwa zachipembedzo kapena zawo, komanso nkhani zamakhalidwe, monga ufulu wa nyama.

Ena amasankha kukhala osadya nyama pazifukwa zachilengedwe, chifukwa ziweto zimawonjezera mpweya wowonjezera kutentha, zimathandizira pakusintha kwanyengo ndipo zimafunikira madzi ambiri, mphamvu ndi zinthu zachilengedwe (2,).

Pali mitundu yambiri ya zamasamba, iliyonse imasiyana mosaloledwa.

Mitundu yofala kwambiri ndi iyi:

• Lacto-ovo-zamasamba zakudya: Imachotsa nyama, nsomba ndi nkhuku koma imalola mazira ndi mkaka.
• Zakudya za Lacto-zamasamba: Imachotsa nyama, nsomba, nkhuku ndi mazira koma imalola zopangidwa ndi mkaka.
• Zakudya zamasamba a Ovo: Imachotsa nyama, nsomba, nkhuku ndi mkaka koma imalola mazira.
• Zakudya za Pescetarian: Imachotsa nyama ndi nkhuku koma imalola nsomba ndipo nthawi zina mazira ndi zinthu zamkaka.
• Zakudya zamasamba: Imachotsa nyama, nsomba, nkhuku, mazira ndi zopangira mkaka, komanso zinthu zina zopangidwa ndi nyama, monga uchi.
• Zakudya zosavomerezeka: Zakudya zamasamba zomwe zimakhala ndi nyama, nsomba kapena nkhuku nthawi zina.

Anthu ambiri omwe amatsata zakudya zamasamba samadya nyama, nsomba kapena nkhuku. Kusiyanasiyana kwina kumakhudza kuphatikiza kapena kuchotsa mazira, mkaka ndi nyama zina.

Mapindu azaumoyo

Zakudya zamasamba zimalumikizidwa ndi maubwino angapo azaumoyo.

M'malo mwake, kafukufuku akuwonetsa kuti omwe amadya zamasamba amakonda kukhala ndi zakudya zabwino kuposa omwe amadya nyama komanso kudya zakudya zopatsa thanzi monga fiber, vitamini C, vitamini E ndi magnesium (,).

Zakudya zamasamba zitha kuperekanso zina zowonjezera zathanzi.

Limbikitsani Kuchepetsa Kunenepa

Kusintha ndi zakudya zamasamba ikhoza kukhala njira yothandiza ngati mukuyang'ana kuti muchepetse kunenepa.

M'malo mwake, kuwunika kwina kwa kafukufuku 12 kunawonetsa kuti odyetsa, pafupifupi, adapeza kulemera kwa makilogalamu awiri ndi theka kuposa masabata 18 kuposa omwe si ndiwo zamasamba ().

Momwemonso, kafukufuku wa miyezi isanu ndi umodzi mwa anthu a 74 omwe ali ndi matenda a shuga amtundu wa 2 adawonetsa kuti zakudya zamasamba zinali zothandiza kwambiri pochepetsa thupi kuposa zakudya zochepa ().

Kuphatikiza apo, kafukufuku pafupifupi achikulire 61,000 adawonetsa kuti odyetsa nyama amakhala ndi index yotsika thupi (BMI) kuposa omnivores - BMI kukhala muyeso wamafuta amthupi kutengera kutalika ndi kulemera ().

Angachepetse Kuopsa kwa Khansa

Kafukufuku wina akuwonetsa kuti zakudya zamasamba zitha kulumikizidwa ndi chiopsezo chochepa cha khansa - kuphatikiza za m'mawere, m'matumbo, m'matumbo ndi m'mimba (,,).

Komabe, kafukufuku wapano amangokhala ndi maphunziro owonera, omwe sangatsimikizire ubale wazomwe zimayambitsa ndi zotsatira. Kumbukirani kuti maphunziro ena apeza zosagwirizana (,).

Chifukwa chake, kafukufuku wambiri amafunikira kuti mumvetsetse momwe zamasamba zingakhudzire chiwopsezo cha khansa.

Mulole Kukhazikika Magazi A shuga

Kafukufuku wowerengeka akuwonetsa kuti zakudya zamasamba zitha kuthandiza kukhalabe ndi shuga wathanzi wamagazi.

Mwachitsanzo, kuwunika kumodzi komwe kafukufuku 6 adalumikiza zamasamba ndikuthandizira kuwongolera shuga m'magazi mwa anthu omwe ali ndi matenda amtundu wa 2 ().

Zakudya zamasamba zimathandizanso kupewa matenda ashuga mwa kukhazikika m'magazi nthawi yayitali.

Malinga ndi kafukufuku wina mwa anthu 2,918, kusintha kosadya nyama ndikudya zamasamba kudalumikizidwa ndi 53% yochepetsa chiopsezo cha matenda ashuga pazaka zisanu ().

Imalimbikitsa Zaumoyo Wamtima

Zakudya zamasamba zimachepetsa ziwopsezo zingapo zamatenda amtima kuti mtima wanu ukhale wathanzi komanso wamphamvu.

Kafukufuku wina mwa anthu 76 adamangirira zakudya zamasamba kutsika kwa triglycerides, cholesterol yonse ndi "yoyipa" LDL cholesterol - zonsezi ndizomwe zimayambitsa matenda amtima mukakwezedwa ().

Mofananamo, kafukufuku wina waposachedwa mwa anthu a 118 adapeza kuti zakudya zamasamba zochepa zimathandizira kuchepetsa cholesterol "choyipa" cha LDL kuposa chakudya cha ku Mediterranean ().

Kafukufuku wina akuwonetsa kuti kudya zamasamba kumatha kulumikizidwa ndi kutsika kwa magazi. Kuthamanga kwa magazi ndichinthu chinanso chomwe chimayambitsa matenda amtima (,).

Osadya nyama amangokhalira kudya zakudya zingapo zofunikira, koma zamasamba zimalumikizidwa ndi kuchepa thupi, kuchepa kwa khansa, shuga wabwino wamagazi komanso thanzi lamtima wabwino.

Zowonongeka

Zakudya zabwino zamasamba zimatha kukhala zathanzi komanso zopatsa thanzi.

Komabe, zitha kukulitsanso chiopsezo chanu choperewera zakudya zina.

Nyama, nkhuku ndi nsomba zimapereka mapuloteni ambiri ndi omega-3 fatty acids, komanso micronutrients monga zinc, selenium, iron ndi vitamini B12 ().

Zinthu zina zanyama monga mkaka ndi mazira zimakhalanso ndi calcium yambiri, vitamini D ndi B mavitamini (,).

Mukamadula nyama kapena zinthu zina zanyama kuchokera pazakudya zanu, ndikofunikira kuti muwonetsetse kuti mukulandira michere yofunikira kuchokera kuzinthu zina.

Kafukufuku akuwonetsa kuti odyetsa ali pachiwopsezo chachikulu cha kuperewera kwa protein, calcium, iron, ayodini ndi vitamini B12 (,,,).

Kuperewera kwa zakudya mu micronutrients iyi kumatha kubweretsa zizindikilo monga kutopa, kufooka, kuchepa magazi, kufooka kwa mafupa komanso zovuta za chithokomiro (,,,).

Kuphatikiza zipatso zosiyanasiyana, ndiwo zamasamba, mbewu zonse, mapuloteni komanso zakudya zolimba ndi njira yosavuta yotsimikizira kuti mukupeza zakudya zoyenera.

Ma multivitamini ndi ma supplements ndi njira ina yothamangitsira kudya kwanu ndikuthandizira zolakwika.

Kudula nyama ndi nyama kungapangitse kuti mukhale ndi vuto loperewera zakudya. Chakudya chopatsa thanzi - mwina kuphatikiza zowonjezera - chingathandize kupewa zoperewera.

Zakudya Zodyera

Zakudya zamasamba ziyenera kuphatikiza zipatso zosiyanasiyana, ndiwo zamasamba, tirigu, mafuta athanzi ndi mapuloteni.

Kuti musinthe mapuloteni omwe amaperekedwa ndi nyama muzakudya zanu, phatikizani zakudya zosiyanasiyana zamapuloteni monga mtedza, mbewu, nyemba, tempeh, tofu ndi seitan.

Ngati mungatsatire zakudya za lacto-ovo-zamasamba, mazira ndi mkaka zimathandizanso kuti muzidya mapuloteni ambiri.

Kudya zakudya zokhala ndi michere yambiri monga zipatso, ndiwo zamasamba ndi mbewu zonse kumakupatsani mavitamini ndi michere yambiri kuti mudzaze mipata iliyonse yazakudya zanu.

Zakudya zochepa zathanzi zomwe mungadye ndi zamasamba ndi:

• Zipatso: Maapulo, nthochi, zipatso, malalanje, mavwende, mapeyala, mapichesi
• Zamasamba: Masamba obiriwira, katsitsumzukwa, broccoli, tomato, kaloti
• Mbewu: Quinoa, balere, buckwheat, mpunga, oats
• Nyemba: Mphodza, nyemba, nandolo, nandolo.
• Mtedza: Maamondi, walnuts, ma cashews, ma chestnuts
• Mbewu: Mbeu zamatenda, chia ndi hemp
• Mafuta athanzi: Mafuta a kokonati, maolivi, ma avocado
• Mapuloteni: Tempeh, tofu, seitan, natto, yisiti ya zakudya, spirulina, mazira, mkaka

Zakudya zabwino zamasamba zimaphatikizapo zakudya zosiyanasiyana zopatsa thanzi monga zipatso, ndiwo zamasamba, tirigu, mafuta athanzi ndi mapuloteni azomera.

Zakudya Zomwe Muyenera Kupewa

Pali kusiyanasiyana kosiyanasiyana kwa zamasamba, iliyonse ili ndi zoletsa zosiyanasiyana.

Lacto-ovo zamasamba, mtundu wofala kwambiri wazakudya zamasamba, zimaphatikizapo kuchotsa nyama zonse, nkhuku ndi nsomba.

Mitundu ina ya zamasamba zitha kupewa zakudya monga mazira ndi mkaka.

Zakudya zamasamba ndiwo nyama yoletsa kwambiri chifukwa imatseketsa nyama, nkhuku, nsomba, mazira, mkaka ndi nyama zina zilizonse.

Kutengera zosowa zanu ndi zomwe mumakonda, mungafunike kupewa zakudya zotsatirazi pazakudya zamasamba:

• Nyama: Ng'ombe, nyama yang'ombe ndi nkhumba
• Nkhuku: Nkhuku ndi nkhuku
• Nsomba ndi nkhono: Lamuloli silikugwira ntchito kwa azachipatala.
• Zakudya zopangira nyama: Gelatin, mafuta anyama, carmine, malo owerengera, oleic acid ndi suet
• Mazira: Kuletsaku kumakhudza ma vegans ndi zamasamba.
• Zakudya za mkaka: Kuletsa uku pamkaka, yogurt ndi tchizi kumagwira ntchito kwa nyama zamasamba ndi ovo-zamasamba.
• Zanyama zina: Vegans amatha kusankha kupewa uchi, phula ndi mungu.

Odya zamasamba ambiri amapewa nyama, nkhuku ndi nsomba. Kusiyanasiyana kwamasamba kumatetezanso mazira, mkaka ndi nyama zina.

Chakudya Chakudya Chachitsanzo

Pofuna kukuyambitsani, nayi njira yodyera ya sabata imodzi yodyera zamasamba a lacto-ovo.

Lolemba

• Chakudya cham'mawa: Oatmeal ndi zipatso ndi fulakesi
• Chakudya: Veggie wokazinga ndi kukulunga ndi ma batala a mbatata
• Chakudya: Tofu banh mi sangweji yokhala ndi slaw

Lachiwiri

• Chakudya cham'mawa: Mazira ophwanyika ndi tomato, adyo ndi bowa
• Chakudya: Mabwato a zukini odzaza ndi ma veggies ndi feta ndi msuzi wa phwetekere
• Chakudya: Chickpea curry ndi basmati mpunga

Lachitatu

• Chakudya cham'mawa: Yogurt yachi Greek yokhala ndi mbewu za chia ndi zipatso
• Chakudya: Farro saladi ndi tomato, nkhaka ndi feta ndi msuzi wonyezimira wa mphodza
• Chakudya: Biringanya parmesan ndi saladi wammbali

Lachinayi

• Chakudya cham'mawa: Tofu amakangana ndi tsabola, anyezi ndi sipinachi
• Chakudya: Mbale ya Burrito yokhala ndi mpunga wabulauni, nyemba, peyala, salsa ndi veggies
• Chakudya: Masamba paella ndi mbali saladi

Lachisanu

• Chakudya cham'mawa: Tositi yonse ya tirigu ndi avocado ndi yisiti yathanzi
• Chakudya: Marinated tofu pita mthumba ndi Greek saladi
• Chakudya: Nyemba zakuda za nyemba zakuda ndi Zakudyazi za zukini

Loweruka

• Chakudya cham'mawa: Smoothie wakale, zipatso, nthochi, mtedza batala ndi mkaka wa amondi
• Chakudya: Burger wofiira wofiira wofiira ndi saladi ya avocado
• Chakudya: Mkate wamafuta wokhala ndi ndiwo zamasamba zokazinga ndi pesto

Lamlungu

• Chakudya cham'mawa: Kale ndi msuzi wa mbatata
• Chakudya: Tsabola wa belu wokhala ndi tempeh wokhala ndi zukini fritters
• Chakudya: Ma tacos nyemba zakuda ndi mpunga wa kolifulawa

Pamwambapa pali mndandanda wazosankha zomwe sabata imodzi pa zakudya zamtundu wa lacto-ovo-zamasamba zingawoneke. Dongosololi lingasinthidwe chifukwa cha mitundu ina ya zamasamba.

Mfundo Yofunika Kwambiri

Odya zamasamba ambiri amapewa nyama, nkhuku ndi nsomba, ngakhale ena amaletsa mazira, mkaka ndi nyama zina.

Kudya zakudya zamasamba zopatsa thanzi monga zakudya zopatsa thanzi, mbewu, mafuta athanzi ndi mapuloteni obzala mbewu zimatha kukupindulitsani pang'ono, koma zitha kukulitsa chiopsezo chakusowa zakudya ngati simukonzekera bwino.

Onetsetsani kuti mumamvetsera mwatcheru zakudya zingapo zofunikira ndikudya zakudya zanu zosiyanasiyana. Mwanjira imeneyi, musangalala ndi maubwino osadya nyama ndikuchepetsa zovuta zake.