Amati ndi zophweka kukhala zamasamba - asiye kudya nyama ndi bizinesi mu chipewa. Koma, tsoka, ambiri a iwo amene adatero, adabwerera kale ku pasitala yawo ndi zakudya zamadontho, chifukwa mwamsanga iwo anamva kusowa kwa mapuloteni komanso mavitamini okha, koma, ambiri, makilogalamu. Ngati mudadya chops ndi mbatata dzulo, ndipo lero, pokhala zamasamba, kudya mbatata zokha, izi sizikutanthauza kuti mwapindula thupi lanu.
Nthano yooneka ngati yophweka ya momwe mungakhalire ndi zamasamba ndizovuta kwenikweni pamene mukukumana ndi vuto ili osati mu lingaliro, koma mwa kuchita, mu khungu lanu. Kusankha kukhala wothirira zamasamba, tiyenera kuzindikira pasadakhale kuti kusintha kumeneku kumatenga miyezi 3 mpaka 6.
Zoopsa za Zamasamba
Zakudya za "modzidzimutsa" zamasamba (omwe asankha kusinthana ndi "zakudya" zobiriwira patsiku) sangathe kupereka thupi ndi puloteni wathunthu, okwanira, iron, calcium , potaziyamu, phosphorous, magnesium, zinc, ndi polyunsaturated mafuta acids. Izi zimapangitsa kuti anthu ambiri osadya mwamsanga amayamba kukhala ndi vuto la kuchepa kwa magazi, matenda a nyamakazi, komanso kufooketsa mphamvu ndi malingaliro.
Kuperewera kwa mafuta a polyunsaturated (gwero lalikulu la nsomba) ndilo kulimbitsa mtima kwa matenda a mtima, matenda oopsa.
Popeza wodya zamasamba akuona kuti popanda njala nthawi zonse amazunzidwa ndi njala, amayamba kudya zigawo zazikulu, ndi kuti: mbatata, pasitala, mkate. Alimi akumanena kuti pakati pawo palibe mafuta, koma zakudya zoterezi posachedwa zidzatambasula makoma a m'mimba, ndipo chakudya, ndithudi, chidzachotsedwa ngati mafuta.
Kuwonjezera apo, kusintha kwa ovo-lacto-vegetarianism, mumayambitsa kwambiri cholesterol. Inde, ingokhalani ndiwo zamasamba, kudya mazira asanu ophika kwambiri tsiku, koma mazira ndi cholesterol!
Kodi mungathetse bwanji mavutowa?
Tsopano, tiyeni tiyankhule za zomwe zingakhale zamasamba, kupatsidwa zovuta zapamwamba za moyo.
Choyamba, tifunika kupanga ndondomeko, yomwe idzawonetsa zakudya zomwe zikusowa zakudya zamasamba. Ndi mapuloteni, calcium, chitsulo, vitamini B, polyunsaturated mafuta acids. Tsopano ife timapanga mndandanda wa zomwe anthu odyetsa zakudya amadya, ndi kuyang'ana "chinyama" chomwe chimachokera kwa zakudya izi.
Zikuwoneka ngati izi:
- chitsulo - mtedza, nyemba, bowa, buckwheat, soya;
- mapuloteni - mankhwala a mkaka, nyemba, mbewu, mtedza, mbewu zonse, soya, mazira;
- calcium - mankhwala a mkaka, beets, broccoli, sipinachi;
- Mavitamini a gulu B - Tengani mavitamini B12;
- mafuta a polyunsaturated acids - atengere mafuta osiyanasiyana osapatsidwa saladi.
Chachiwiri, ntchitoyo iyenera kuthetsedwa pang'onopang'ono. Choyamba, yambani ndi zomwe simungadye zamasamba. Dzipangire nokha mndandanda wa zakudya zosaloledwa ndikuika nthawi yomwe mudzakana:
- nyama yofiira - kukana poyamba;
- mbalame - kukana mwezi kuchokera pachiyambi cha kusintha kwa zakudya zamasamba, mlungu uliwonse kuchepetsa chiwerengero cha chakudya ndi mbalame;
- nsomba ndi nsomba - samakana kutembenuka kotsiriza, miyezi 1.5 kuchokera pamene mbalameyi inakana.
Ichi ndi sitepe yosavuta kwambiri ya zamasamba, ndipo palibe chifukwa chosinthira ku zinyama nthawi yomweyo.
Pang'ono ndi pang'ono nyama yoyamba, kenako mbalame, ndipo potsiriza nsomba,
Kuthandizira kusintha kosasunthika kupita ku zamasamba kungakhalepo kale ndi anthu omwe adutsamo. Lembani kalabu ya zamasamba, kotero kuti mupeze mwayi wokhudzana ndi momwe mungakhalire ndi zamasamba, komanso mudzipatseni chithandizo cha maganizo - "ngati angathe, ndingathe."
Kuonjezerapo, odyetserako zamasamba ayenera kudziwa komwe angagule mankhwala a soya apamwamba, ndi maphikidwe otani kuti asamadye zakudya zawo komanso kuti asamayambitse thanzi lawo.