Maphikidwe a Mapulani Odya Zakudya Zachilombo
Monga zamasamba n'kofunika kumvetsera zakudya zochepa m'thupi lanu, mapuloteni, calcium, vitamini B12, omega-3 mafuta acids, ndi chitsulo. Sikuti ndizosatheka kupeza-kuphatikizapo vitamini B12, zakudya zambiri zamasamba zili ndi zakudyazi. Komabe, zakudya izi sizitha kukhala pamwamba pa malingaliro, ndipo zowonjezera zowonjezera zitsulo makamaka zimadza ndi mpweya.
Ngati mulibe chitsulo chokwanira mungathe kutopa, kufooka, ndi kuzizira, pakati pa zizindikiro zina . Kuyesera magazi kophweka-palibe chovuta-kungatsimikizire ngati muli ndi vuto la kuchepa kwa magazi m'thupi. Panthawi imeneyi dokotala angakulimbikitseni chitsulo china kudyetsa zakudya zanu komanso zakudya zina.
Heme vs. Non-Heme Iron
Zowonjezera n'zosavuta kutenga, koma kodi mumayambira pati ndi zakudya zanu? Choyamba, muyenera kudziwa kuti pali mitundu iŵiri yachitsulo: chitetezo ndi chosakhala chala. Heme zitsulo zimachokera ku zinyama-chakudya chofiira ndi nsomba, mwachitsanzo. Mtundu uwu umakopeka mosavuta m'thupi lanu.
Chitsulo chosakhala chachitsulo chimachokera ku zamasamba-nyemba, masamba obiriwira monga sipinachi, opatsa tirigu ndi mbewu, tofu, mtedza ndi mbewu, zipatso zouma, ndi masamba monga katsitsumzukwa ndi broccoli ali nazo zambiri. Monga zamasamba, izi ndi zakudya zomwe muyenera kuziganizira pakupeza zambiri. Mwamwayi, onsewa amapezeka mosavuta ndipo amapereka zizindikiro zomveka bwino, kuphatikizapo chitsulo.
Kuyanjana kwabwino
Apa pakubwera mphanga: ngakhale chitsulo chopanda chitsulo chiri chosavuta kuchipeza, thupi silikukumba mosavuta monga chitsulo cha heme. Mukhoza kuthandizira thupi lanu mwa kugawa zakudya izi ndi zipatso za vitamini C monga zipatso za citrus ndi zipatso za zipatso, zipatso monga strawberries, ndi masamba monga tsabola. Iwo athandizani thupi lanu kutenga zitsulo zochuluka ndikubwezeretsanso mzere wanu.
Mwinamwake mwamvapo kuti calcium imachepetsa kuyamwa kwachitsulo. Pankhani yachitsulo chosagwiritsidwa ntchito, palibe kafukufuku wosakanikirana, koma kuyanjana kungakhale kudalira pa mlingo. M'mawu ena, kashiamu ikhoza kuchepetsa kusakanikirana kosagwiritsidwa ntchito poyendetsa poyerekeza kwambiri.
Zakudya zina zachitsulo monga sipinachi zimakhalanso ndi calcium, koma pokhapokha ngati mutatenga kalisiamu yowonjezereka nthawi zambiri sichidzakhudza kuyamwa. Komanso, zakudya zamadzulo zakumadzulo zimakula kwambiri monga vitamini C, zomwe zingathe kuchepetsa zotsatirazi. Wodyerako zakudya zingakuthandizeni kudziwa kuti calcium ndi yochuluka bwanji komanso ngati muli ndi calcium yokwanira kuchokera ku zinyama.
Kodi Ng'ombe Zambiri Ndizifunika Motani?
Zimadalira msinkhu wanu.
- Amoyo wathanzi wamwamuna wamwamuna wa zaka 19 ndi wamkulu amafunikira 8mg pa tsiku.
- Akazi a zaka 19 mpaka 50 amafunikira 18mg.
- Zosowa za amayi zikutaya ku 8mg pambuyo pa zaka 51.
- Azimayi amafunikira zitsulo zambiri-pafupifupi 27 mg.
- Kuwongolera amayi kumafuna chitsulo chochepa-pafupifupi 9mg.
Kumbukirani kuti zofunikira tsiku lililonse ndizo za munthu wamkulu wathanzi. Ngakhale kuti zosowa zanu zingakhale zosiyana, dziwani kuti kuchuluka kwazitsulo zomwe zili pansipa zimachokera ku chithandizo cha chitsulo cha 18mg patsiku. Chakudya ndi 6mg chitsulo pa ntchito, mwachitsanzo, amapereka mamiliyoni asanu ndi limodzi (18) aliwonse omwe amalimbikitsa milligrams, kapena 34 peresenti ya chiwerengero chanu cha tsiku ndi tsiku. Mwinamwake simudziwa zonsezi, koma maphikidwe ndi mapepala omwe ali pamunsi ndi oyamba bwino.
Chakumwa
Zakudya zakudya za kadzutsa zakuda-zimapatsa tirigu wochuluka, zowonjezera mkate, oatmeal, ndi mazira, mwachitsanzo-muli chitsulo. Onetsetsani ndi zitsamba zina zakutchire zamasamba monga masamba, masamba, ndi zophimba kuti apange mbale zakuda, pizza, tacos, ndi zina.
Uyamba tsiku lanu mwamphamvu ndi maphikidwe awa. Pogwiritsa ntchito, amapereka 20 peresenti ya chitsulo chachitsulo tsiku ndi tsiku (mwina 4mg kapena kuposa). Zina mwazinthu zazikuluzikulu za zakudya ndizolembedwa.
Dulani chakudya chilichonse ndi vitamini C wolemera kwambiri pofuna kukuthandizani kutengera chitsulo. Galasi la madzi a lalanje kapena phwetekere, theka la magawo a lalanje kapena mphesa, kapena chikho cha strawberries, vwende, chinanazi, kapena kiwi ndi zosankha zabwino.
Nyemba Yoyera Yophika Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chaku
Zowonjezera zambiri mu pizzayi zimapereka zitsulo zochulukirapo - mumatenga 6mg (34 peresenti) pakati pa nyemba zoyera, tirigu, pina, ndi sipinachi.
Kwa makilogalamu 393 mumapezanso mapuloteni 23g, 58g zimagawidwe, 12g fiber (47 peresenti), ndi zoposa 20 peresenti ya zomwe mumapanga mavitamini 16 ndi mchere.
Kale ndi Mazira a Mbatata ndi Mazira Okazinga ndi Tomato
Kale ndi mbatata ndi nyenyezi zomwe zimapereka zitsulo zambiri mu mbale iyi. Amapereka 27 peresenti ya cholinga cha tsiku ndi tsiku (pafupifupi 5mg).
Pa makilogalamu 417 mumapezanso mapuloteni 18g, mavitamini 55g, 8g fiber (34 peresenti), ndi makumi awiri peresenti ya malonda anu a mavitamini 17 ndi mchere. Palinso mavitamini C omwe amalimbikitsa pano, akuthandizani kupeza chitsulo mogwira mtima.
Sipinachi Yamadzi ndi Feta Oatmeal Bowl
Pano, oatmeal, sipinachi, ndi dzira zimaphatikizapo kupereka 23 peresenti ya chingwe chanu chachitsulo (pafupifupi 4mg).
Pa makilogalamu 309 mumapezeranso mapuloteni 19g, 34g zimagawiti, 5g fiber (20 peresenti), komanso zoposa 20 peresenti yazomwe mumapanga mavitamini 14 ndi mchere.
Msuziwotchedwa Veggie Breakfast Tacos
Chikho cha nyemba zakuda zakuda chimapereka 27 peresenti yachitsulo chanu chachitsulo (pafupifupi 5mg). Mu njirayi, amapereka chiwerengero cha 22 peresenti (4 mg).
Kodi mumapezanso chiyani? Pangani mafuta ochepa oposa 300, onetsetsani mapuloteni 10g, 48g Zakudya zamadzimadzimadzi, 12g zamadzimadzi (47 peresenti), ndipo zoposa 20 peresenti yazomwe mumawunikira mavitamini 8 ndi mchere.
Chakudya ndi Chakudya Chamadzulo
Pitirizani kugwedeza chitsulo tsiku lonse mwa kuyang'ana pazitsamba zopanda mphamvu, masamba, ndi masamba obiriwira monga sipinachi. Amadzitamandira mbiri yodabwitsa ya zakudya kotero ziyenera kuphatikizidwa mu zakudya zanu kaya mukuyang'ana kuti muwonjezere zitsulo zambiri.
Chakudya chilichonse chimapanga 20 peresenti yachitsulo cha tsiku ndi tsiku. Zisanu ndi ziwiri mwa khumi ndi zisanu ndi zinayi (11) zimaperekanso zopitirira 20 peresenti ya tsiku ndi tsiku zomwe zimapatsa vitamini C kuchuluka, kukuthandizani kuti muzitha kuyamwa bwino kwambiri.
Mukhozanso kupatsanso chakudya chanu limodzi ndi zakumwa zowonjezera, zowonjezera ma vitamini C:
- Strawberry Basil Sparkler: 38 peresenti vitamini C pa kutumikira
- Ginger Fizz Yotsitsimula ndi Yamtengo Wapatali: 24 peresenti ya vitamini C pa kutumikira
- Mazira a Green Strawberry Ice Cubes M'madzi: 22 peresenti vitamini C pa kutumikira
Nyemba Yamtundu Arugula Tostadas
Pafupifupi mbale iliyonse ndi nyemba zimakhala zamphamvu kwambiri. Pano, salsa yowonjezera 26 peresenti ya iron (6mg).
Kuwonjezera apo, mumapeza mapuloteni okwana 461 a zakudya zowonjezera zakudya, mavitamini 19g, 70g zamagazi, 21g fiber (84 peresenti), ndi zoposa 20 peresenti yazomwe mumalowera mavitamini khumi ndi khumi. Ndipo ngakhale kuti vitamini C sizoposa 20 peresenti, ili pafupi 18.
Msuziwisi wa Red Curry Msuzi wa Lentilo Ndi Kale
Mitundu imayambanso nyenyezi ya chophimba. Lenti mu mbale iyi imapereka 30 peresenti ya chitsulo pothandizira (pafupifupi 5mg). Kala imakhalanso ndi chitsulo komanso, pamodzi ndi tomato, imatulutsa vitamin C. kwambiri.
Kwa makilogalamu 232 mumadya mapuloteni 12g, makilogalamu 32g, makilogalamu 10g, ndi 20 peresenti ya zomwe mumapanga mavitamini khumi ndi awiri, kuphatikizapo 52 peresenti ya vitamini C.
Kale ndi Lentil Zomwe Zinkasakaniza Mbatata Yabwino
Momwemo nyenyezi zomwe zimachokera ku mbale pamwambazi zimasandulika kukhala chakudya chosiyana ndi 29 peresenti yachitsulo (pafupifupi 5 mg).
Pa makilogalamu 237 mumapezanso mapuloteni 13g, 42g zimagawidwe, 10g fiber (40 peresenti), ndi zoposa 20 peresenti yazomwe mumalowera mavitamini khumi ndi makumi asanu ndi awiri, kuphatikizapo 136 peresenti ya vitamini C!
Dal Kalini Ndi Quinoa
Mudzapeza zitsulo zingapo ngati mutasankha nandolo kapena mphodza pa mbale iyi. Pamodzi ndi quinoa, chiwerengerocho chimakhala pafupifupi 25 peresenti yachitsulo pa kutumikira (5mg).
Chakudyachi chili ndi makilogalamu 330, mapuloteni 18g, 59g zimagawidwe, 16g fiber (64 peresenti), ndipo makumi awiri pa zana alionse omwe mukuwunikira mavitamini 8 ndi mchere.
Saladi ya masamba a quinoa saladi
Chikho cha katsitsumzukwa kakadabwitsa kwambiri chitsulo-chimapereka pafupifupi 16 peresenti ya cholinga chanu cha tsiku ndi tsiku. Mukakumana nawo 25 peresenti ya cholinga chanu cha tsiku ndi tsiku (4mg) mukamayanjana ndi nandolo ndi quinoa pa mbale iyi.
Mapulogalamu 265 pa utumiki amabwera ndi mapuloteni 10g, 37g zimagawidwe, 8g zitsulo (32 peresenti), ndi makumi awiri peresenti ya malonda anu owonjezera mavitamini ndi minerals 9.
Pasitala Yophika Zakudya Zokoma Ndi Lemon Ricotta
Katsitsumzukwa si nyenyezi ya mbale iyi, koma masamba olemera a zitsulo amalowetsedwa pakati pa tirigu yense ndi kale. Zakudya zitatuzi zimagwiritsidwa ntchito pa 25 peresenti ya cholinga chanu chachitsulo cha tsiku ndi tsiku (5mg).
Mapuloteni 344 pamapereka opereka ali ndi mapuloteni 19g, 44g Zakudya zamadzimadzi, 6g ma fiber (24 peresenti), ndi zoposa 20 peresenti yazomwe mumapanga mavitamini khumi ndi khumi ndi awiri. Vitamini C imapereka pa 95 peresenti ya cholinga chanu cha tsiku ndi tsiku.
Mbalame Zam'madzi za Mediterranean Quinoa
Tsabola wa njere nthawi zambiri imadzazidwa ndi ng'ombe yamphongo kapena nkhuku. Nthano iyi imadumphira nyama koma imataya chitsulo. Ma quinoa ndi nkhuku zimapereka zochuluka-25 peresenti yachindunji chanu (4mg).
Pali mapaipi 346, mapuloteni 13g, 51g Zakudya zamadzimadzi, 11g ma fiber (44 peresenti), ndi zoposa 20 peresenti yazomwe mumafuna kuti mavitamini 12 ndi minerals khumi ndi awiri. Tsabola ndi tsabola zimatulutsa mavitamini C-220 peresenti yachinsinsi chanu.
Muziwatsuka Katsitsumzukwa Pamodzi ndi Bell Tsabola ndi Madzi
Masentimita makumi awiri ndi awiri (iron) (4mg) amachititsa chidwi ndi mbale yokhala ndi zokometsera ndi mtedza zokoma. Katsitsumzukwa ndi ma cashews makamaka amapereka zakudya zambiri.
Sungani chakudya ichi ndi makilogalamu 302 okha, ndi 9g mapuloteni, 25g zimagawidwe, 4g fiber (16 peresenti), ndipo 20 peresenti ya zomwe mumapanga pa mavitamini 9 ndi mchere. Mitundu yambiri ya vitamini C-rich veggies imamveka mu 107 peresenti ya mtengo wotchulidwa.
Saladi Yopambana ya Mediterranean
Idyani saladi iyi ndi kuwonjezera 21 peresenti ya chitsulo (4mg) ku chiwerengero chanu cha tsiku ndi tsiku. Mofanana ndi nyemba zonse, nkhuku ndizochokera ku zakudya zamtunduwu.
Saladi imapatsa chakudya chonse. Lili ndi makilogalamu 383, mapuloteni 14g, 32g zimagawidwe, 9g fiber (36 peresenti), ndi makumi asanu ndi awiri pa zana pazomwe mumawunikira mavitamini 11 ndi mchere.
Black Sesame Tofu Yam'mwamba Akuphulika Ndi Nkhuta Akuponya Msuzi
Tofu ndi nyama yowonjezera m'malo odya zamasamba. Wopangidwa ndi soya, umakhala ndi mapuloteni. Mazira a chilimwe ali ndi 21% ya chitsulo (pafupifupi 4mg). Nkhumba batala amathandizira pang'ono, nayenso.
Pali makilogalamu 410 pakutumikira, mapuloteni 20g, 39g zimagawidwe, ndi 5g fiber (20 peresenti). Mavitamini khumi ndi awiri osiyana ndi amchere ali ndi magawo 20 peresenti ya zomwe mukufuna.
Zosakaniza
Kutaya cholinga chilichonse muzing'ono zing'onozing'ono, ndizo njira yabwino yopindulira. Ponena za kukwaniritsa zolinga za zakudya, izi zikutanthauza kupeza zakudya zina pa zakudya zonse, kuphatikizapo zokometsera.
Pewani zipatso zouma ngati apricots owuma, mtedza ngati makasu ndi amondi, mbewu monga dzungu kapena mpendadzuwa, zimapatsa tirigu, kapena saladi yaing'ono kapena broccoli yaiwisi yophikidwa mu hummus kapena tahini. Zonsezi ndi zakudya zosakaniza zomwe zili ndi chitsulo. Onetsetsani ndi magawo angapo a citrus kapena ochepa a strawberries kuti muwonjezere kupezeka kwa chitsulo.
Mukhozanso kuphatikiza zakudya zingapo kuti mupange mbale yotsakaniza.
Mitedza Yosakaniza Mitedza Yosakaniza Mitedza
Chinsinsicho ndi cholunjika. Phatikizani tirigu wothira bwino ndi mtedza wochuluka wachitsulo monga mahesa ndi amondi, zokoma, ndi zonunkhira zokhala ndi zokhala ndi zakudya zokhala ndi mankhwala okwanira 21 peresenti zothandizira (pafupifupi 4mg)
Monga chotupitsa, ndizowonjezera kwambiri mu makilogalamu, ndikulowerera pa 226 pa kutumikira. Koma imapereka puloteni pang'ono ndi ma fiber: 5g ndi 3g, motero.
Dessert
Simungakhoze kutulutsa mchere ngati mukufalitsa chakudya chanu chachitsulo tsiku lonse. Mchere wochuluka wachitsulo udzakuthandizani kuti mukhale ndi chiwerengero chanu cha tsiku ndi tsiku.
Peanut Butter Cup Chia Pudding
Mbeu za Chia zimakhala zodabwitsa kuzungulira. Iwo ndi gwero lalikulu la zowonjezera, muli mapuloteni, omega-3s odwala mtima, ndi chitsulo. Pamodzi ndi kapu yamchere, amapereka 22 peresenti (pafupifupi 4mg) ya chitsulo.
Zakudya zonse za chakudya ichi ndi zochititsa chidwi. Amagwiritsira ntchito makilogalamu 415, mapuloteni 20g, 40g makilogalamu, ma 17g (fibre) (68 peresenti), ndipo ali ndi magawo opitirira 20 peresenti ya mavitamini khumi ndi awiri.
Mawu Ochokera
Ndizotheka kupeza chitsulo chokwanira pa zakudya zamasamba ngati mumasankha zakudya zowonjezera komanso mumaphatikizapo mankhwala othandizira ena monga vitamini C. Sakanizani ndikugwirizana ndi nthawi yopuma, chakudya chamadzulo, chakudya chamadzulo, zakudya zopangira zakudya zokwanira, ndi zakudya zowonongeka pano kuti mupange ndondomeko ya chakudya chokwanira chomwe chimakukhutsani zokonda.
Ngati zotsatira zanu zowunika magazi zikuwonetsanso chitsulo chochepa kapena ngati simusintha momwe mumamvera, yesetsani kugwira ntchito ndi odyetsa. Iye akhoza kulangiza njira zomwe zimagwirizana ndi vuto lanu ndipo zingakulimbikitseni zowonjezera zitsulo kuti zithandizire kuti muyese bwino. Iwo alipo pa tsambalo ndipo mwachimwemwe sali okwera mtengo kwambiri.
> Zotsatira:
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> Grinder-pedersen L, Bukhave K, Jensen M, Højgaard L, Hansen M. Calcium kuchokera ku mkaka kapena zakudya za calcium zowonongeka sizimapangitsa kuti anthu asamadye zakudya zamtundu uliwonse zomwe zimadya zaka 4-d. Am J Clin Nutr. 2004; 80 (2): 404-9.
> Ma Institutes of Health Office of Food Supplements. Mapepala a Iron Iron. 2016.
> Thompson BA, Sharp PA, Elliott R, Fairweather-tait SJ. Kachitidwe kake ka calcium pa zotengera zachitsulo chosakhala cha hema chikhoza kukhala chogwirizana ndi translocation ya DMT-1 pamapangidwe apakati a enterocytes. J Agriculture Zakudya Chem. 2010; 58 (14): 8414-7.
> Ríos-castillo Ine, Olivares M, Brito A, De romaña DL, Pizarro F. Mwezi umodzi wa calcium supplementation sakhudza kuwonongeka kwa chitsulo: kuyesedwa kosasinthika. Zakudya zabwino. 2014; 30 (1): 44-8.