Tsiku ndi tsiku anthu ambiri amakana kudya nyama. Anthu amakhala zamasamba, chifukwa akufuna kupulumutsa moyo, kupulumutsa thanzi lawo, kapena kukana nyama chifukwa cha zifukwa zachipembedzo. Kuti mukhale zamasamba sikokwanira kungosiya nyama, muyenera kuyambiranso bwino zakudya zanu. Mu nyama pali mapuloteni ambiri, mafuta, amino acid, zomwe ndi zofunika kuti thupi lizikhala bwino. Choncho, muyenera kusintha zakudya zanu kuti zikhale ndi mankhwala omwe angasinthe nyama.
Kodi mankhwalawa ndi chiyani?
- Bowa . Mu bowa woyera muli mapuloteni ambiri omwe angalowe m'malo mwa nyama, ndipo zimakhala zosavuta kuzimba. Bowa amakhala ndi amino acid oyenerera thupi. Kuwonjezera pa bowa woyera, oleaginous ndi podberozoviki ali ndi katundu wofanana. Kuchokera ku bowa mungathe kuphika zakudya zambiri zokoma zomwe zingakhale m'malo mwa nyama.
- Mafuta . Ndibwino kugwiritsa ntchito mafuta a shuga, zomwe zimakhudza kwambiri shuga, zimapangitsa kuti thupi likhale ndi kashiamu. Komanso, mafutawa ali ndi mapuloteni ambiri, amathandiza ndi matenda osiyanasiyana, komanso amachotsa poizoni ndi ziphe zina kuchokera m'thupi. Onjezerani mafuta a sesame ku zakudya zosiyanasiyana, kotero zikhale zokoma ndi zonunkhira.
- Nsomba . Ndikofunika kuti minofu ya pfupa ndi yachizolowezi ikugwira ntchito ya mitsempha. Ndi bwino kupereka zomwe mumakonda mackerel, nsomba, tuna, chifukwa zili ndi mafuta ambiri othandiza. Kuphatikiza pa nsomba, mukhoza kudya nsomba. Kabichi ya m'nyanja imakonda kwambiri anthu odyetsa zomera, chifukwa chakuti ali ndi ayodini ambiri ndi mavitamini.
- Zotsatira za mkaka wowawa . Zili ndi mapuloteni ambiri, amino acid ndi calcium, zomwe ndizofunikira mano, mafupa, khungu ndi tsitsi. Kuonjezerapo, mankhwala okhwima mkaka amakhala ndi zotsatira zabwino pa chimbudzi ndi m'mimba mwa microflora.
- Nyemba . Amatha kusintha mosavuta puloteni yomwe imapezeka mu nyama. Masiku ano, mankhwala osiyanasiyana amapangidwa kuchokera ku soya. Mumasitolo mungathe kugula nyama ya soya, sausages, dumplings ndi zina zomwe zophikidwa pa maziko a soya. Muzinthu zotere mulibe dontho limodzi la cholesterol, lomwe limatanthauza kuti mtima ndi mitsempha ya magazi zidzakhala zachilendo. Nkhute imakhala ndi mapuloteni komanso amino acid ofunika, mwachitsanzo, tryptophan ndi methionine. Kuonjezerapo, mtundu uwu wa nyemba uli ndi mavitamini ambiri, zitsulo ndi mchere.
- Mtedza . Amapereka thupi ndi mafuta ofunika komanso amino acid. Perekani zokonda zanu monga walnuts, cashews, hazelnuts ndi amondi.
- Uchi . Amagwiritsidwa ntchito ngati gwero la mphamvu kwambiri, lomwe lingathe kudyedwa mosiyana, komanso kuwonjezera ku tiyi, khofi, tirigu, komanso zakudya zosiyanasiyana.
- Zipatso zouma . Oimira bwino kwambiri ndi prunes , zouma apricots, nkhuyu, zoumba. Zili ndi mitundu yambiri yowonjezereka, mavitamini ndi mavitamini.
- Vitamini B12 . Vitamini iyi silingapezekedwe kalikonse kogulitsa, kotero imapangidwa m'njira zamakampani. Alimi akulimbikitsidwa kuti adye nthawi zonse.
- Nkhosa . Gwiritsani ntchito oatmeal, mkate wa tirigu ndi rye, pasta.
Mukasankha mankhwala, samverani shuga ndi mafuta. - Seitán . Chilendo cha odyetsa ndiwo chakudya cha tirigu. Zimapangidwa motere: ufa wambiri umasakanizidwa ndi madzi, chifuwacho chimatsukidwa kangapo kuchotsa mafuta ndi chimanga kuchokera pamenepo. Pambuyo pake, mtanda umaphika ndipo msuzi wa soya umawonjezeredwa, motero, nyama ya tirigu imapezeka. Seitan angagwiritsidwe ntchito zosiyanasiyana mbale, mwachangu ndi kuphika.
Tsopano mukudziwa chomwe chingalowe m'malo mwa nyama osati kuvulaza thupi lanu. N'zochititsa chidwi kuti nthawi zina mbale zamasamba ndi zokoma kwambiri komanso zonunkhira kuposa zophika nyama.