Chakudya cha ndiwo zamasamba chili pachimake cha kutchuka. Pakalipano, zakudya zopatsa thanzi ndi madokotala akufunsanso mafunso ngati izi ziri zothandiza kwambiri pa thanzi. Kwenikweni, mantha samayambitsidwa ndi mtundu wa chakudya wokha, koma njira yathu yowonjezera nthawi zambiri imakhala yolakwika. Ndipotu, chinthu chachikulu chomwe chimadyetsedwa ndi zamasamba ndi chakudya choyenera cha zakudya. Timamvetsa ngati kukana nyama ...
Amadyetseratu samadya nyama ndi nsomba zokha, komanso zakudya zonse zakutchire, ndipo izi ndizovuta tchizi, mkaka, ndi mafuta. Ena amapita ku vegetarianism chifukwa chakuti ndi yapamwamba. Pakalipano, madokotala anatsimikizira nthano kuti chakudya cha mtundu uwu ndi chodabwitsa kwambiri. Ndipotu, pofuna kuonetsetsa kuti chakudya chimenechi chinali chodzaza m'zinthu zonse, izi ziyenera kuperekedwa nthawi yambiri, khama komanso chidwi. Tiyeni tiphunzire choonadi chonse ndi malingaliro olakwika!
1. Ndi chakudya chabwino!
Inde, ndi zoona. Zoonadi, zimakhala zosavuta komanso zochepa. Komanso mmenemo muli osachepera poizoni komanso makamaka mahomoni ndi antibiotic omwe amapeza zochulukirapo m'zinthu zamtundu. Si chinsinsi kuti ng'ombe ndi nkhuku zakula pa chakudya ndi mahomoni ndi zamoyo. Mmerawo umadya mavitamini ambiri ndi zakudya, kotero alimi amatsutsa kwambiri matenda. Pakati pa iwo, chiopsezo cha khansa sichichepera 40%, coronaropathy - mpaka 30%, kufa msanga - 20%. Pa nthawi imodzimodziyo, alimi amadwala matenda ochepetsa magazi m'thupi kuposa ena, nthawi zambiri amakhala ndi vuto la micronutrients ndi minerals.
2. Anthu onse adye nyama
Izi si zoona! Palibe umboni wotsimikizira kuti thupi la munthu silidzagwira ntchito popanda kutenga mapuloteni a nyama. Panthawi imodzimodziyo, mapuloteni a zinyama ndizofunikira zomanga thupi lathu, ndipo amapanga maziko a zakudya zoyenera, amapereka chitsimikizo chokhazikika.
3. Anthu a ku Russia amadziwika kuti amadya nyama
Ndizoona. Ku Russia, osachepera 1% mwa ndiwo zamasamba. Ku America, ndizochepa - 2.5%. Ku Canada - 4%.
4. Kukhala ndi zamasamba kumatanthauza kusanganiza nyama ya zakudya
Izi si zoona! Choyamba, izi zikutanthauza kubwezeretsa mapuloteni a nyama ndi masamba. Osati kupatula kwake, koma choloweza mmalo. Mmalo mwa nyama, muyenera kudya zakudya zomwe zimakhala ndi mapuloteni tsiku lililonse: nyemba, mphodza, soya, nyemba. Komanso mu zakudya zanu muyenera kukhala tirigu, mtedza, mbewu. Zimatengera m'malo mwa micronutrients ndi mchere zomwe zili mu nyama (makamaka magnesium, zinki). Kudya chakudya choyenera cha zakudya zokha kumathandiza kuti thupi lanu likhale lopindula, osati njala.
5. Mungathe kupita ku vegetarianyokha mukakhala wamkulu
Inde, ndi zoona. Choncho, zakudya zomwe zimagwiritsidwa ntchito ndizovomerezeka kwa zaka zonse. Komabe, ana aamuna amadziwa za zakudya zodyera ana. Kawirikawiri amapereka kwa amayi omwe ali ndi mlimi pa nthawi yomwe ali ndi mimba kubwerera kwa nyama kanthawi kochepa kapena chakudya chambiri cha nsomba, kuphatikizapo mazira a nkhuku. Thupi la mwanayo likusowa kwambiri mapuloteni a nyama.
6. Zamasamba zimathandiza kuchepetsa thupi
Izo si zoona! Ichi si chakudya kwa aliyense amene akufuna kulemera! Mwinanso mudzataya thupi ngati mudakali kudya zakudya zokha komanso mafuta ambiri. Komabe, kawirikawiri achinyamata omwe sadya nyama akukhala bwino! Chifukwa chiyani? Pofuna kupeza mphamvu zomwezo monga steak nyama kapena nsomba zimapereka, muyenera kudya, mwachitsanzo, mbale yochuluka ya nyemba kapena soya (ndiko komwe mafuta owonjezera amachokera). Kawirikawiri anthu omwe amadya ndi zamasamba amangoganizira za zakudya zoyenera zowonjezera zakudya. Thupi lawo liri losasamala. Nthawi zambiri amafuna dzino lokha. Pogwiritsa ntchito makapu ambiri (pasitala, ndiwo zamasamba, zipatso), zimakhala zovuta kuposa wina aliyense kukhala pangozi yosinthasintha shuga wa magazi. Kudya nthawi zonse kwa mapuloteni m'thupi kumakhala mlingo wa shuga.
7. Kugula kumafunika kokha m'masitolo ogulitsa zakudya
Izo si zoona. Mitengo ya anthu odya zamasamba (monga soya ndi zotengera zake, mphodza, bran, ndi pasitala kuchokera ku ufa wambiri) zingagulidwe mu sitolo iliyonse kapena sitolo yapafupi.
Zitsanzo za mbale zamasamba
Msuzi wofiira wa pea wobiriwira
• Mapaundi a nandolo (kapena katsitsumzukwa)
• Mbalame ndi mizu
• madzi okwanira 1 litre
• 1 tbsp. l. mafuta a azitona
• Thyme
Green nandolo kapena katsitsumzukwa wiritsani mu masamba msuzi. Onjezerani maolivi, mitundu yambiri ya zitsamba ndi mizu, sakanizani chirichonse. Kutumikira ndi croutons wa mkate wakuda ndi kuwaza ndi mbewu za sesame.
Cutlets ku mphodza
• Galasi ya mphuno
• theka mutu wa kolifulawa
• Basil
• Paprika
• Mphukira
• Leek
• Green parsley, ginger
Mphuno imadziviika m'madzi ndi yophika. Ikani kolifulawa mu madzi owiritsa mchere ndi kuphika kwa mphindi zisanu. Phatikizani mphotho ndi kolifulawa, kuwonjezera nyengo ndi masamba, ufa wambiri ndi kusakaniza bwino. Pangani zidutswa za cutlets ndi mwachangu mpaka kutayika. Fukani maekisi opunduka bwino. Onjezerani mtedza ndikutsanulira yogurt.
Zidyo zamasamba
• Zukini
• Kaloti
• Tomato
• anyezi
• Curry
• Tsabola wakuda
• Chitowe
Onetsetsani masamba onse mu mafuta a masamba ndi kutumikira ndi bulauni mpunga.