Kuwopsa kwa mankhwala a zamasamba kumadya chakudya.
Ngati muli ndi zakudya zowonongeka kapena zosagwirizana , zakudya zanu ndizo - zowonjezera - zosadetsedwa chifukwa chosasankha nokha. Mosiyana ndi zimenezi, anthu amasankha kukhala zamasamba pa zifukwa zosiyanasiyana. Zifukwa izi zikhoza kukhala ndi chilakolako chowona ngati kupewa nyama kudzatengera thanzi labwino kapena mphamvu zoposa, kudzipereka kukhala ndi zikhulupiliro zolimba zachipembedzo kapena chikhalidwe, ndikudandaula za chitetezo cha chakudya.
Kaya chilimbikitso chotani, kuphatikiza zakudya zosawerengeka zingakhale zovuta, ndipo anthu ambiri omwe ali ndi zakudya zowonjezera amakhala ndi nkhawa ngati angathe kupeza chakudya chokwanira pa zakudya zamasamba. Kaya zodetsa nkhaŵazo ziyenera kudalira kwambiri pa zakudya zomwe iwo ali nazo. Mazira ndi mazira, mwachitsanzo, saloledwa kumalo osakanikirana, ndipo zinyama zambiri zimadyera zakudya zosiyanasiyana.
Zakudya zina za zakudya, komabe, zimayambitsa zovuta kwa odyetsa. Zakudya zamasamba zomwe zimayambitsa matendawa zimatha kupangidwa mosiyana ndi mapuloteni osadya nyama, zakudya zomwe zimagwiritsidwa ntchito monga mbewu, zipatso ndi ndiwo zamasamba, ngakhale zakudya zina (monga tirigu) zimagwirizana ndi gulu limodzi.
Izi ndi zomwe mukuyenera kuzidyeramo zakudya zanu, zakudya zina zomwe muyenera kuziganizira, ndi zovuta zomwe mungathe kuchita ngati muli ndi zakudya zina zomwe zimakonda kwambiri.
Mmene Mungagwirire ndi Matenda Aakulu ku Mapuloteni
Mukufunikira mapuloteni kuti mukonzeke selo, kukula, ndi chitukuko.
Mwamwayi, mapuloteni ambiri omwe amapezeka pa zakudya zamasamba ndi osowa - ambiri ndiwo soya , tirigu (monga seitan), nkhanu ndi mtedza wamtengo .
Thupi lanu limafunikira mapuloteni pafupifupi 4 mpaka 6 tsiku ndi tsiku kwa amayi ndi ma ola asanu ndi limodzi mphambu asanu ndi atatu tsiku ndi tsiku kwa amuna (ngakhale anthu ena akhoza kukhala ndi mapuloteni apamwamba kapena apansi).
Izi zikufanana ndi magalamu 45 pa tsiku kwa amayi ndi 55 magalamu kwa amuna.
Zakudya zambiri, ngakhale ndiwo zamasamba monga broccoli ndi kabichi, zili ndi mapuloteni ochepa. Koma zakudya zina - nyama, mkaka, nsomba, nyemba, ndi mbewu zina - zimakhala zovuta kwambiri kuposa zina. Mapuloteni ndi chimodzi mwa mavuto omwe anthu ambiri amayamba nawo poyambitsa zakudya zamasamba, koma kwenikweni, mapuloteni a thupi lanu ndi ovuta kukumana nawo ndi zomera.
Pa bukhu la 20 lakumapeto kwa buku lake la Diet for Small Planet , Francis Moore Lappé adanena kuti, anthu ambiri amadya zakudya zokwanira zokhala ndi mapuloteni ngati chakudya chawo chimadalira zakudya zochepa kwambiri . Izi sizinasinthe. Anthu ambiri, ngakhale ndiwo zamasamba, amakumana ndi ngakhale kupitirira mapuloteni awo popanda ngakhale kuganizira za izo.
Komabe, zizindikiro zochepa zomwe zimagwiritsidwa ntchito mobwerezabwereza, zimagwiritsidwa ntchito mobwerezabwereza ngati mapuloteni a zamasamba omwe amayenera kuganiziridwa mwapadera.
Soy, mwa mawonekedwe a tofu ndi tempeh, ndi chomera chobiriwira. Mudzapeza mitsuko yosungira masamba, zakudya zowonjezera, zakudya zowonjezereka, komanso "mtedza wa soya" kapena "mtedza wa soya." Ngati muli ndi vuto la soya , n'zotheka kupeza mapuloteni okwanira, koma muyenera kutsimikiza kuti mupange zakudya zanu kuti mupeze mapuloteni anayi kapena asanu ndi atatu pa tsiku.
Mudzapeza kuti zakudya zambiri zakudya zamasamba, makamaka omwe amawotcha mkaka, ndizoletsedwa. Muyenera kupewa olowa m'malo, omwe amapangidwa kuchokera ku soya (zina zimapangidwa ndi tirigu, fufuzani malemba).
Chakudya china chomwe chimagwiritsidwa ntchito mobwerezabwereza kwa nyama ndi tirigu, monga seitan (wheat gluten). Nthaŵi zina amagulitsidwa ngati patties ndipo amagwiritsidwa ntchito mu chila zamasamba. Tirigu ndi wamba wamba wa burgers wamasamba. Kuonjezerapo, mitengo yamtundu ndi mtedza nthawi zina amagwiritsidwa ntchito popanga burgers zamasamba, ngakhale kuti si nyama yowonjezera.
Ngati muli ndi vuto linalake kapena mapuloteni ambiri a mapuloteni, muyenera kuthana ndi mapuloteni anu m'njira zina.
Amaranth, quinoa, ndi teff ndizosankha zabwino monga zamasamba zopanda mapuloteni. Nthanga zitatuzi sizidziwika kwambiri ku America koma zimakhala zowonjezera zakudya zowonjezera, mapuloteni apamwamba, ndi zowonjezera.
Nkhumba zonse za amaranth ndi quinoa zimakhala zosavuta kupeza, ndipo mgwirizano wa chimanga wa chimanga ukupezeka kwambiri pamasitolo akuluakulu. Teff, njere ya ku Ethiopia, ikhoza kukhala yovuta kupeza, koma zakudya zina zamankhwala zimagulitsa kapena ogulitsa zakudya zogulitsa.
Njira Zina Zomwe Zidzasinthidwa Kumbewu
Mbewu, makamaka mbewu zonse, ndizofunika kwambiri za chakudya, chomwe thupi lanu limagwiritsa ntchito mphamvu. Ambiri amakhalanso ndi mavitamini a B ochuluka. Dipatimenti ya Ulimi ku United States imalimbikitsa kuti anthu ambiri amadya mafuta okwanira atatu tsiku lililonse.
Komabe, anthu ambiri amatsutsana ndi mbewu zina, kuphatikizapo (makamaka) tirigu, chimanga, ndi balere. Ndipo pamene muli ndi zamasamba, mudzapeza zakudya zambiri zamasamba m'maphikidwe komanso m'malesitilanti ndizochokera ku pasitala, pasta, polenta, couscous, risotto, supu ndi pasitala kapena barele, kapena chimanga cha Latin.
Tirigu ndi nkhumba yokha pakati pa "zazikulu zisanu ndi zitatu" zomwe zimadya zakudya zambiri, ndipo zimagwiritsidwa ntchito pa zakudya zamasamba monga tirigu ndi mapuloteni. Pasitala, couscous, mkate, ndi tirigu wambiri ndiwo mwa zakudya zomwe anthu osamalidwa ndi zakudya omwe amadya tirigu kapena matenda a chilili .
Komabe, makamaka chifukwa cha kuchuluka kwa anthu omwe akupezeka kuti ali ndi mikhalidwe iyi, pali malo abwino kwambiri pamsika wogula chakudya chilichonse chomwe chimagwiritsidwa ntchito tirigu. Masitolo ambiri amanyamula pasta, glere, ndi mkate. Ndipo zakudya zilizonse zomwe zimatchedwa gluten-free zili zotetezeka ku chifuwa cha balere komanso.
Mbewu, makamaka, ndiyo yowopsa kwambiri zakudya zolimbitsa thupi. Sikuti chimanga chokha ndi chimanga chodziwika bwino (kuganiza: chimanga chimanga, polenta, zotupa, ndi nyemba), zimakhalanso zofala kwambiri monga zakudya zogwiritsidwa ntchito.
Mazira a chimanga, dextrose, ndi xanthan chingamu ndizochepa chabe zopangidwa kuchokera ku chimanga. Ndipotu, chifukwa mndandanda wa zakudya zopangidwa kuchokera ku chimanga umakula nthawi zambiri, ndi zovuta kupereka mndandanda wathunthu. Ndipo mosiyana ndi tirigu, chimanga sichikuphimbidwa ndi kulemba malamulo omwe amafuna kuti kupezeka kwake kukuwoneke bwino pamndandanda wa zosakaniza.
Mbewu zotchedwa "alternative" zomwe zakhala zikupezekapo kwa zaka 10 zapitazo, zingathe kuwonjezera zakudya zosiyanasiyana. Kuphatikiza pa amaranth, quinoa, ndi teff, mungayese mapira, mabele, ndi cassava. Mchenga ndi njere ina yomwe imawoneka kuti ndi yoperewera.
Nthendayi ku Zipatso ndi Masamba Zosasamala Kusamalira
Zipatso ndi ndiwo zamasamba ndizofunikira kwambiri za micronutrients (mavitamini ndi mchere) ndi antioxidants. Thupi lanu limafuna mavitamini osiyanasiyana osiyanasiyana, ndipo Dipatimenti ya Ulimi ku United States imalimbikitsa kudya makapu awiri a zipatso ndi makapu awiri ndi theka la masamba tsiku lililonse kukuthandizani kupeza zakudya zamtunduwu.
Zipatso ndi ndiwo zamasamba zowonjezereka zimaphatikizapo anyezi, udzu winawake, tomato, adyo, maapulo, mavwende ndi citrus.
Mwamwayi, mosiyana ndi zakudya zambiri zatchulidwa kale, zipatso ndi ndiwo zamasamba sizimakonda kukhala "zowoneka zobisika" mu zakudya zothandizidwa. Kawirikawiri, mudzawapeza iwo akutchulidwa ndi maina awo pa malemba ndipo amagwiritsidwa ntchito mu zakudya zocheperapo kusiyana ndi zina zotere.
Vuto lalikulu lomwe anthu akukumana nalo ndizovuta zowonongeka zamasamba - anyezi, adyo, udzu winawake, kapena masamba omwe amagwiritsidwa ntchito kuwonjezera kukoma kwa supu kapena zakudya zina zophika. Zomerazi zimawoneka m'mapope ambirimbiri ndipo zimapezeka mu zakudya zambiri zothandizidwa.
Makamaka, zimakhala zovuta kugula msuzi wothira masamba, chakudya chodalirika chomwe chimagwiritsidwa ntchito monga maziko osati kokha kwa msuzi koma chifukwa chophikira tirigu, ngati muli ndi zakudya zamasamba. Yesetsani kupanga nokha kuti muthe kugwiritsa ntchito masamba alionse odula ndi okoma omwe mungadye.
Apo ayi, kupeweratu zofooka zanu, muyenera kudziwa mavitamini ndi mchere omwe ali ochuluka kwambiri mu zakudya zomwe simungadye ndikupeza zina zomwe zimachokera ku zakudyazo. Mwachitsanzo, ngati simungathe kudya masamba a masamba obiriwira ndipo mukutsata zakudya zamasamba, mungafunikire kusamala kwambiri za kudya kwanu.
Chakudya Chokonzekera ndi Zambiri
Ngati mukupewa zozizwitsa zomwe zimapezeka pa zakudya zamasamba, ganizirani kukonzekera zakudya zanu nthawi yambiri kuti muwone kuti mukudyera zakudya zosiyanasiyana komanso kuti mukupeza zakudya zomwe mukusowa. zakudya zomwe simungadye.
Mungayesere kupanga mndandanda wa zakudya zomwe mungafune kuwonjezera pa zakudya zanu ndi kuphika limodzi kapena awiri pa sabata. Imeneyi ndi njira yabwino yopezera kudya mbewu kapena ndiwo zamasamba popanda kukhudzidwa ndi zokonda zatsopano.
Kwa zakudya monga soya kapena chimanga chomwe chimakhala chakudya chokhala ndi zakudya zamasamba, kapenanso zakudya zambiri zomwe zimadya zakudya, zimagwirizana kwambiri kugwira ntchito ndi munthu wodya zakudya kapena zakudya zowonjezera kuti mutsimikizire kuti mukudya zakudya zabwino. Othandizawa angapereke mwayi woti asamapeputse zakudya zabwino, kuthandizira kupeza malo otetezeka komanso osayendayenda omwe amathandiza thupi lanu kukhala lofunika, komanso kuthandizira kupanga mapulani.
Anthu ena odyera zakudya komanso odwala zakudya zamakono ali ndi luso lapadera lokhudza zakudya komanso kusagwirizana; funsani munthu wotsutsa zowonongeka kapena gulu lothandizira kuti muwone ngati ali ndi malangizo kwa dokotala m'deralo.
> Zotsatira:
> Lappé, Francis Moore. Kudya kwa Planet Yaikulu . Mkonzi wa Chikondwerero cha 20. New York: Random House. 1985.
> United States Dipatimenti ya Ulimi. MyPyramid.gov: M'kati mwa Pyramid. Intaneti zothandizira. 1 Jan 2008.