Zomangamanga zikuluzikulu za thupi ndi mapuloteni, omwe amawerengera 20 peresenti ya thupi lathu. Koma, monga tonse tikudziwira kuchokera ku sukulu ya biology, thupi la munthu liri ndi madzi okwanira 70%. Chifukwa chake, ngati mwanjira ina madzi amachotsedwa mthupi, ndiye kuti m'malo ouma padzakhala mapuloteni, omwe ziwalo zathu ndi zida zathu zimapangidwa. Mapuloteni, kuphatikizapo, ndiwo malo ogwiritsira ntchito mphamvu: popanda mafuta ndi chakudya, thupi limalandira mphamvu pogawanitsa mapuloteni.
Ndipo chifukwa maselo onse a thupi lathu amatha kusinthidwa, ndiye timafunikira mapuloteni nthawi zonse. Ndi kusowa kwa mapuloteni m'thupi, mavuto ndi ntchito ya minofu ndipo, choyamba, mitsempha ya mtima imayamba. Chakudya chomwe timadya ndi kwa ife magwero a mapuloteni, mafuta ndi chakudya, mavitamini ndi mchere. Chimodzi mwa mfundo za zakudya zoyenera ndizo chakudya choyenera malinga ndi zomwe zili zofunika.
Koma kodi nyama ndizofunika kwambiri puloteni? Nanga chakudya chimadya bwanji chakudya? Kapena, monga njira yomaliza, kuposa momwe mungathere m'malo mwa nyama kudya? Kuwonjezera pa mapuloteni ndi chitsulo, nyama ili ndi mafuta ambiri komanso mafuta a kolesterolini, omwe amafufuzira ambiri amawaona ngati chimodzi mwa zifukwa zomwe zimayambitsa matenda a mtima. Pofuna kudya nyama, poizoni amamasulidwa kusiyana ndi zakudya zamasamba - choncho matenda ndi zovuta m'ntchito ya m'mimba.
Malingaliro ambiri omwe mapuloteni omwe ali mu nyama ndi omwe ali oyenerera kwambiri kuzindikiritsa ndipo alibe njira ina yowonjezera chabe. Kufufuza zifukwa ndi zikhalidwe za moyo wautali kwakhazikitsa khalidwe labwino: mu zakudya zamatenda aatali, nyama sichipezeka konse, kapena ili ndi gawo laling'ono. Ndipo malinga ndi momwe thupi limakhalira, munthu amakhala pafupi ndi zinyama kusiyana ndi zowonongeka: kutalika kwa matumbo aumunthu kumakhala koposa kasanu ndi kamodzi kuposa thupi lake, lomwe limakhala ndi zida zamagetsi, zomwe zimagwiritsidwa ntchito kuti zidye ndikukula chakudya chomera.
Ndipotu, mapuloteni onse ndi micronutrients ofunika kuti thupi likhale mu zakudya zamasamba, zomwe zinali maziko a zakudya nthawi zonse. Njira ina yodyera nyama ayenera kukhala tirigu ndi nyemba. Zakudyazi ziyenera kukhala ndi mbewu zosiyana siyana ndi supu za nyemba ndi tirigu, nsomba, saladi, masamba, zipatso, mtedza.
Mbewu zambewu, buckwheat ndi malo oyamba, omwe amapatsa mapuloteni okhaokha, omwe ali ndi chitsulo chochuluka ndi mavitamini ena. Nzosadabwitsa kuti buckwheat, yomwe imalimbikitsa kupanga mapangidwe a magazi ndipo imapereka mphamvu ndi chipiriro, imagwiritsidwa ntchito kwambiri mu mankhwala ochiritsira ndi masewera olimbitsa thupi. Oats ali ndi mafuta olemera, amachotsa mafuta m'thupi komanso amaika magazi. Mwa mbewu zonse, tirigu ndiwo mbewu zoyamba za mbeu m'munda wa ulimi. Koma gawo lalikulu la mavitamini ndi zinthu zamagetsi zomwe zimagwira ntchito zimapezeka mu bulamu, mwachitsanzo. mu zipolopolo za ufa, zomwe pakupangidwira ufa zimakhala zakuda.
Mitundu ya nyemba, yomwe nthawi zina imatchedwa chakudya cha zaka za m'ma 2100, ndi yamtengo wapatali, mapuloteni apamwamba kwambiri, ndi mavitamini a soya (40%) ngakhale amaposa nyama. Komanso, masamba a vitamini a B (kupatulapo vitamini B12) ndi kufufuza zinthu, ndipo popeza ali ndi mitsempha yochuluka komanso yamagetsi, amakhala ndi phindu lokha. Nyerere zimakonda kupanga supu, mbatata yosakaniza, phala. Ndipo pea ufa amapangidwa Zakudyazi, owiritsa owiritsa ndi kuphika zikondamoyo. Nandolo, monga mitundu yonse ya nyemba imakhala ndi zinthu zambiri, mavitamini ndi mapuloteni, ochepa chabe ochepa mu nyama zake. Nyerere zimakhala ndi zotsutsana ndi khansa komanso zimalimbikitsa kuchotsedwa kwa radioactive ndi zinthu zakupha thupi. Nyemba, kuphatikizapo mapuloteni ambiri ndi mavitamini, ali ndi mankhwala a hypoglycemic, kotero ndi ofunika kwambiri kwa odwala shuga. Zina mwa mbeu zabwino kwambiri, soya ndi malo apadera, omwe nthawi zina amatchedwa nyama ya zaka za m'ma 2000 - mapuloteni ake amadziwika ndi thupi ndi 90 peresenti kapena kuposa. Pachifukwa ichi, thupi limalandira mapuloteni a masamba popanda nyama yambiri ya mafuta m'thupi. Msuzi wa tiyi, womwe uli ndi thovu, mwachitsanzo, mankhwala opangidwa ndi thovu, ali ndi mapuloteni okwana 8% ndipo akhoza kutenga mchere, chifukwa cha kukoma kwa mchere. Mwa kuchuluka kwa mapuloteni, kilogalamu imodzi ya soya ndilolemera makilogalamu atatu a ng'ombe.
Pakadutsa masabata angapo atakana kudya nyama pofuna kudya nyemba, mitsempha ya m'magazi imachepa.
Chotsutsana chachikulu cha otsutsa kudya nyama ndi chakuti vitamini B12, yomwe imachita nawo mchere wa hematopoiesis, mthupi ndi ntchito zamanjenje, imapezeka mu nyama, makamaka mu chiwindi cha nkhumba ndi impso, ndipo sichipezeka muzogulitsa masamba. Poyerekeza ndi mavitamini ena onse, ndizofunika kuti vitamini B12 ikhale yaing'ono - ndi micrograms 2-3 patsiku, koma popanda icho palibe chomwe chingathe kuchita popanda. Komabe, pamwamba pa zomera vitamini iyi imapezeka, ngakhale pang'onopang'ono, ndipo, kuwonjezera, mu nsomba ndi mkaka. Choncho, kufunikira kwa thupi la vitamini B12 kungaperekedwe mokwanira mwa kudya letesi, nsomba, nyanja kale, zikopa, ndi maukaka opaka mkaka.
Tsopano mukudziwa chomwe chingalowe m'malo mwa nyama mu zakudya. Zimatsimikizira kuti izi sizidzangowonjezera thanzi, koma muzinthu zambiri zidzathandiza kubwezeretsa ndi kulimbikitsa thanzi komanso kuwonjezeka kwa chiyembekezo cha moyo. Monga mukuonera, chilengedwe ndi cholemera kwambiri kuti mutha kupeza njira ina iliyonse. Ndipo, poyerekeza ubwino ndi kudzipweteka, aliyense payekha akhoza kupanga mapeto oti adye nyama ya chakudya kapena kuzisiya. Koma, popanga zakudya zanu, muyenera kukumbukira nthawi zonse mawu a woyambitsa mankhwala, dokotala wotchuka wakale wa Hippocrates: "Chakudya chiyenera kukhala mankhwala kwa ife".