Zakudya za masamba

Chirichonse chomwe chinachitika kuchokera ku zomera ndi chochokera ku chomera chochokera - ichi si nkhani. Ndipo chinthu chatsopano ndichoti m'zaka zaposachedwa anthu ayamba kumamatira kuzinthu izi, akukhulupirira kuti zili bwino. Inde, amonke a ku Tiberia akhala akudya zamasamba nthawi yaitali, koma sikuti ndi ndani yemwe ali wolondola. Tiyenera kuvomereza lingaliro lakuti zinyama ndizofunikira zowonjezera mapuloteni, ndikudyetsa zakudya zamagazi, mafuta ndi mavitamini osungunula mafuta.

Pali kusiyana kwakukulu kwa zinthu zamasamba. Wina amakonda mapangidwe osavuta - othandiza komanso osati kwambiri, wina amagawanika kukhala chokoma ndi chonyansa, ndipo dieter amasankha mndandanda wambiri wa mankhwala a zitsamba. Mwa njira, siziphatikizapo algae ndi bowa.

Makhalidwe abwino a zamasamba

Choncho, zakudya zopangira masamba zimagawanika kukhala:

• Zipatso - ali ndi zakudya mu mavitamini, mavitamini, mapiritsi ndi madzi ambiri;
• masamba - kupatula madzi ndi mavitamini otsuka mmenemo, masamba ali nawo mapuloteni ndi mafuta;
• zokolola - gawo ili ndi lodziŵika chifukwa cha mapuloteni ake apamwamba ndipo, motero, ali ndi thanzi labwino;
• zipatso - zofanana ndi zipatso , koma zili ndi mavitamini ambiri;
• Mtedza - ali ndi mapuloteni, mafuta ndi zakudya, gulu lopatsa thanzi la zomera zochokera;
• Zitsamba - muli mavitamini ambiri, mafuta osakanikirana ndi mafuta ofunikira;
• timadziti - kusasinthasintha kwa zipatso ndi ndiwo zamasamba, chifukwa mavitamini ndi shuga amakhalabe mu mawonekedwe osungunuka, ndipo katundu pa chiwalo cha m'mimba ndi wochepa.

Mapuloteni, mafuta ndi zakudya mu zakudya zamasamba

Kawirikawiri, mankhwala ochokera ku masamba chifukwa cha shuga amapindulitsa zakudya zathu ndi chakudya. Zakudya zosakaniza (tirigu, mbatata, nyemba) - tipatseni chakudya chokwanira, masamba, zipatso ndi zipatso - zophweka.

Pambuyo podutsa mimba, shuga yonse imagawanika mosavuta, ndipo imagwiritsidwa ntchito, kapena imayikidwa ngati glycogen m'chiwindi.

Ponena za mapuloteni, mmagulu a zomera zomwe zimayambira pali amino acid omwe timafunikira pamoyo wathu. Zoona, phindu la mapuloteni a masamba ndiloperewera chifukwa cha kusowa kwa amino acid ofunikira, chifukwa chake pulogalamu yabwino kwambiri ya mapuloteni ndi mankhwala. Ambiri "mapuloteni" pakati pa zamasamba ndi awa:

• soya;
• nyemba;
• chiwindi;
• katsitsumzukwa;
• mphodza;
• nthambi.

Mafuta a zamasamba ayenera kuwonjezeredwa ku zakudya ndi mbale mu ozizira. Mafutawa ayenera kukhala opanda mafuta, ndipo ali ndi zinthu zothandiza kwambiri phosphorous ndi omega-3 fatty acids. Mafuta abwino kwambiri a masamba:

• mafuta;
• kuthira mafuta;
• mafuta;
• mafuta a tirigu.