Zomera zamasamba: mndandanda. Mitengo ya masamba ndi chiyambi cha nyama: kuyerekezera ubwino ndi kuipa

Ndife zomwe timadya. Choonadi ichi ndi chodziwika kwa ambiri. Panthawi yomweyi, tonse ndife osiyana, osiyana ndi kugonana ndi msinkhu, komanso ndi zokonda zokonda. Mwinamwake, chifukwa chake, mikangano yokhudza zinthu zomwe zimagwiritsidwa ntchito kwambiri sizingathetse. Lero tikufuna kuwonanso kuyerekezera kwa magulu akulu awiri a zakudya: chakudya cha zomera ndi zinyama. Chotsatira chake, kuwonjezera pa zitsimikizo, mndandanda udzawonekera. Zomera zamasamba, komanso zolemetsa kwambiri, kuchokera kwa odwala zakudya zowonjezera, koma zowonjezera zowonjezera m'zinthu zawo, zinyama, zimadziwika kwa tonsefe, koma sizidzakhala zosasintha kuti tidziwitse nzeru zathu.

Kuwonetsa zochitika zonse za zamakono zamakono

Kwenikweni, n'zovuta kupatukana wina ndi mzake. Poyang'ana koyambirira, chakudya chokhazikika cha piramidi chimasonyeza kusiyana kwa zakudya zomwe zilipo. Monga mukudziwira, zimachokera kumbewu ndi zakudya zomwe zimaperekedwa pamwambapa ndi zipatso ndi ndiwo zamasamba, kenako mapuloteni (mkaka, nyama, nsomba), komanso pamapope ndi mafuta. Piramidiyi ikuwonetseratu kuti zakudya zomwe mumadya zimayenera kutenga zotani kapena zina. Komabe, sizimasiyanitsa mankhwala a masamba (mndandanda udzaperekedwa pansipa) kuchokera ku zifaniziro zawo zinyama. Mapuloteni onse ndi mafuta akhoza kuperekedwa kwa thupi lathu kuchokera kuzinthu zosiyana, kupereka zosiyana zosiyanasiyana ku ziwalo za m'mimba, komanso mphamvu zosiyana siyana. Kotero lero ife tinaganiza zogawaniza magulu awiriwa ofunika pakati pathu.

Chakudya cha masamba

Izi ndi zothandiza ndipo ndi zofunika kwambiri kwa thupi lathu. Izi ndizo mphatso zonse zomwe timalandira kuchokera ku zomera. Mwa njira, bowa ndi algae sizili pano, mwazo zawo zimayima pakati pa zakudya zamasamba ndi zinyama. Kodi mankhwala opangidwa kuchokera ku chomera ndi otani? Mndandandawu udzakuthandizani kupanga zakudya zothandiza komanso zowonjezereka. Kotero, izi ndizo makamaka magwero a zowonjezera, zomwe ziribe zochuluka mu zakudya za mapuloteni a nyama ndi mafuta. Muzogulitsa za gulu lino, pali mavitamini ambiri ndi amchere, amino acid. Komabe, tiyeni tiyang'ane gulu lirilonse.

Zotsatira za tirigu

Ichi ndi maziko a zakudya zathu. Tsiku lirilonse mu zakudya izi zamasamba za masamba ziyenera kukhalapo. Mndandanda uli wochuluka kwambiri. Izi ndi tirigu ndi zopangira ufa. Choyamba, zimaphatikizapo tirigu ndi nyemba. Chizindikiro cha mitundu iyi ya malonda ndi chakudya chochuluka cha mapuloteni. Zimakhala zosavuta kukumba kusiyana ndi zogula nyama, koma zimakhala zathanzi komanso zimapatsa mphamvu zambiri. Pa mitundu yonse ya zomera, mbewu zambewu zimatha kudya chakudya chonse. Nkhumba ndi nandolo, nyemba ndi nyemba, buckwheat ndi mapira onse ndi othandiza komanso osati mapuloteni okwera kwambiri a zomera. Mndandandawu ukhoza kuwonjezera tirigu ndi balere, nyemba ndi fosholo, ziboda ndi mphodza. Kuwonjezera pa mapuloteni, mafuta ndi zakudya, iwo ali ndi mavitamini ambiri ndi mchere.

Zipatso ndi ndiwo zamasamba

Udindo waukulu mu zakudya zathu umasewera ndi masamba. Izi ndi mbali zosiyana ndi zipatso za zomera zam'mimba ndi zitsamba. Ndipo ikhoza kukhala mizu, monga kaloti, kapena masamba, mwachitsanzo kabichi, ndipo mwinamwake zimayambira (katsitsumzukwa). Zopangira zonse za masamba kuchokera ku gululi mosavuta kuzidya, zili ndi mapuloteni pang'ono ndi mafuta ndi mavitamini ambiri. Ngati masamba ali, makamaka, chakudya chachikulu, ndiye kuti zipatso ndizothandiza komanso zokoma. Izi ndi zipatso za mitengo yomwe imakhala ndi chakudya, mavitamini ndi fiber. Mwa kuwonjezera nthawi zonse ku chakudya, timangopereka mphamvu, komanso timapanga chitetezo chokwanira.

Zipatso, mtedza, zitsamba

Zakudya zamakono ndizowonjezera magwero a zakudya, mavitamini, kufufuza zinthu ndi mchere. Zipatso zomwe zimakhala ndizo zimakhala zofanana ndi zipatso, koma zimakhala ndi zidulo zambiri, zimayambitsa mano m'mimba komanso m'mimba. Ngati mwasankha kuchotsa zinthu zogwiritsa ntchito zinyama kwa kanthawi, onetsetsani kuti mumakhala mtedza m'masamba. Zimaphweka mosavuta, zili ndi mapuloteni, mafuta ndi zakudya, mavitamini, ndiko kuti, ndiwo chakudya chokwanira. Komabe, iwo ndi amchere kwambiri ndipo ndi okwera mtengo kwambiri. Potsirizira pake, zitsamba zonunkhira zomwe timagwiritsa ntchito monga zokolola zili ndi zinthu zambiri zothandiza, zili ndi mavitamini ndi zinthu zomwe zimapangitsa kuti chimbudzi chikhale bwino.

Mitundu ya zinyama

Apa ndikofunikira kubwerera ku chikhalidwe chathu. Anthu akale sanagwiritse ntchito pachabe chakudya chokha chimene adachokera pakusonkhanitsa, komanso kuwomba nsomba. Chifukwa kuti ntchito yabwino, anthu amafunika zogwiritsidwa ntchito ndi nyama ndi zomera. Mukhoza kulemba oyambirira nokha, iwo ali pa tebulo lanu tsiku ndi tsiku. Nyama ndi zowawa, nsomba ndi mazira, komanso mkaka. Ndipo ndi kofunika kwambiri komanso zothandiza kugwiritsa ntchito mkaka wonse monga mankhwala okhwima mkaka. Izi ndizo makamaka kefir ndi kanyumba tchizi, kirimu wowawasa ndi tchizi. Iwo ali olemera mu mapuloteni ndi mafuta, ali ndi makapu ndi mavitamini, komanso ma enzyme osiyanasiyana. Inde, kufunika kokhala ndi zakudya za zomera zomwe zimayambira kumakhala kochepa kwambiri kuposa chakudya chawo. Komabe, kunena kuti thupi limathandiza kokha kapena zinthu zina, nayenso, sangathe. Mtengo woyenera kwambiri ndi 30 peresenti ya zakudya, zomwe zimakhala ndi nyama, nsomba, kanyumba tchizi, zomwe zimaperekedwa kwa tirigu, ndi zina zonse ndi zipatso ndi ndiwo zamasamba. Izi zikutanthauza kuti, 70% ya chakudya chathu chiyenera kuperekedwa kwa zomera zomwe zinayambira.

Kusanthula kumapeto

Zakudya za zinyama ndizo zimayambitsa mapuloteni, omwe sungasinthidwe ndi chirichonse. Komabe, kuyambira kwawo kwakukulu kumakhala kokhala kwambiri, kukhalapo kwa mafuta otentha kwambiri ndi cholesterol choipa. Komabe, posankha nsomba zonenepa ndi nkhuku, mazira ndi mkaka wochepa wa mkaka, mumayesetsa kuchepetsa zofookazi. Mapuloteni omwe ali mkati mwake ndi chinthu chofunika kwambiri, chomwe chiyenera kukhala chosinthidwa tsiku ndi tsiku. Komanso, ndi gwero la amino acid ofunikira. Izi zikutanthauza kuti, mankhwalawa ayenera kukhala pa tebulo tsiku ndi tsiku. Koma izi sizimapangitsa kuti zakudya zamasamba zikhale zabwino. Mavitamini ndi mchere, antioxidants, fiber, mapuloteni a masamba ndi mafuta - izi zonse zimapereka tirigu, ndiwo zamasamba ndi zipatso, kotero chakudya chokhacho chingakhale ndi kugwiritsa ntchito zonsezi.

Ndipo ndindandanda wanji?

Sitinatchulepo mankhwala omwe sangathe kutchulidwa mwachindunji ndi mmodzi wa magulu awa. Ngakhale kuti uchi, phula ndi zinthu zina za njuchi sizinayambe zamoyo, zimatchulidwa ndi gulu ili. Bowa amaoneka bwino komanso algae, omwe ali ndi zakudya zambiri komanso zakudya zamtundu winawake. Yeast ndi tizilombo toyambitsa matenda si chakudya, koma zimatithandiza kuti tipeze mkate wochuluka komanso yogulitsika chakudya cham'mawa, kotero iwo ndi gawo la zakudya zathu.