Zamasamba ndi kukana chakudya cha nyama. Madalitso ndi zowawa za zakudya zamasamba ndi mikangano yambiri, ndipo kufufuza kwa asayansi kumapereka zotsatira zotsutsana.
Za zamasamba zakhala zikudziwika kwa zaka zikwi zingapo, ndipo lero zakudya zodyera zimakhala zofala kwambiri pakati pa odziwika bwino ndi olemera. Chifukwa chachikulu cha kutchuka kwa kukana kuchokera ku mbale mbale ndicho chikhumbo chodziteteza ku matenda a kansa ndi mtima, omwe amapezeka lero. Ndiponso, chakudya cha nyama chimatsutsidwa ndi otsatira a Buddhism, Hinduism ndi zipembedzo zina ndi ziphunzitso za filosofi zomwe sizivomereza chiwawa. Chakudya chodya chamadzulo chovomerezeka n'chovomerezeka pa msinkhu uliwonse, chimakhudza thanzi la thupi ndipo, malinga ndi deta ina, imachepetsa moyo. Ndiwothandiza zakudya zamasamba komanso kuchepa kwa thupi - thupi limayeretsedwa ndi poizoni ndi mafuta chifukwa cha zakudya. Chinthu chachikulu pakusankha zakudya zamasamba ndikupatsa thupi zinthu zabwino zomwe zili ndi nyama ndi nsomba:
Mafuta omega-3 ndi omega-6 amapezeka m'matumbo a walnuts, masamba.
Puloteni imapezeka mu soy, masamba, mtedza, nyemba, tirigu, tirigu.
Iodini imatha kupezeka kuchokera kumadzi.
Kalisiamu ndi zakudya za mkaka, nyemba, soya, mtedza, zipatso zouma, sesame, poppy, masamba obiriwira.
Iron - amapezeka mu mbewu za sesame ndi vwende, mtedza, pistachios, nyemba, sipinachi, algae, yisiti, nyongolosi ya tirigu.
Zinc - mtedza, mtedza, masiku, nyongolosi ya tirigu.
Vitamini B12 - Zipatso za alfa, kuchotsa yisiti, mkaka, mazira.
Alimi ena amakana zinthu zonse za nyama, monga mkaka ndi mkaka, mazira, uchi. Pazinthu zaumoyo, zakudya zamakono zobiriwira (zakumwa za mkaka ndi zakudya zamasamba) ndi peketarianism (amavomereza kugwiritsa ntchito nsomba ndi nsomba).
Kodi chinsinsi n'chiyani?
Zakudya zamasamba zowononga zimathandiza kwambiri m'chilimwe, pamene zimakhala zophweka kupeza zofunikira komanso zosiyanasiyana. Pankhaniyi, muyenera kuyang'anira thanzi lanu. Zakudya zolimbitsa thupi zimatha kufooketsa thupi, kotero pa chizindikiro choyamba cha malaise ndi kufooka, muyenera kusokoneza zakudya zanu. Ndi bwino kugwiritsira ntchito zakudya zolimbitsa thupi monga tsiku losala kudya. Ndipo mutatha kutulutsa nthawi (osapitirira masiku asanu ndi awiri pamwezi) kulemetsa zakudya ndi chakudya cha nyama.
Pali zitsanzo zambiri za zakudya zamasamba zolepheretsa kulemera, koma mukhoza kupanga mndandanda wanu, pogwiritsa ntchito zokonda zanu ndi mwayi wanu. Ngakhale cholinga chanu chachikulu ndi kulemera kwa thupi, chakudya, poyamba, chiyenera kukhala chitukuko cha thanzi. Kuchotsa thupi la poizoni ndi poizoni, mumasintha ntchito za ziwalo ndi machitidwe a thupi ndi kuimika thupi. Kenaka kutaya thupi kudzapangitsa kuti ayambe kuchira ndipo, chifukwa chake, pangozi yowonjezera mapaundi owonjezera patsikulo adzalangidwa kwambiri.
Pamene mukukonzekera menyu, mfundo zotsatirazi ziyenera kuganiziridwa:
- chakudya chimakumbidwa mofulumira m'mawa;
- malingana ndi msinkhu, kugonana ndi msinkhu, kuchuluka kwa kilocalories zofunika tsiku ndi tsiku kumawerengedwa kuti asatenge zamoyo kuti zisafooke;
- Zakudya zomwe zili ndi mapuloteni ndi zakudya ziyenera kudyedwa wina ndi mnzake;
- Zakudya zokolola zamasamba sizimaphatikizapo kugwiritsa ntchito mkaka wa mkaka ndi mkaka, wofunikira kwambiri kwa thupi;
- pali mavitamini ndi minerals ena omwe amafunikira tsiku ndi tsiku kuti azichita zochitika za thupi. Kupanga masewerawa, yesani kutenga zinthu zomwe zili zogulitsa ndi zofunikira. Kuwonjezeka, kutopa, kusayera, kusayanjanitsika - zizindikiro zoyamba za kusowa kwa zakudya.
Ngati zizindikiro zoterezi zikuchitika, sintha kayendedwe mwamsanga; - Zolinga zaumoyo, kugwiritsira ntchito nsomba ndi nsomba zapamwamba zimalandiridwa, popeza zili ndi amino acid ambiri;
- Pamaso pa matenda aakulu kapena ovuta, zakudya zambiri zimatha kutsutsana, choncho ndi bwino kukaonana ndi dokotala kapena dokotala.
Ndi njira yoyenera, zakudya zamasamba zimathandiza kwambiri pa thanzi. Atayesa njira iyi ya moyo, atakhala ndi mphamvu yowonjezera ndi yowonjezera, ambiri adasiyapo mankhwala, kusiyana ndi kuteteza zachilengedwe. Koma ngati simungathe kukana nyama, ndiye kuti masiku awiri (2-3) pamsana pa zakudya zodyera (ngakhale kamodzi pamwezi) zidzakhala zothandiza ndipo zidzakhudza thanzi lanu.