Mary Allen
Akamba amafunika manja odziwa zambiri, makamaka pankhani ya zakudya zawo, chifukwa mimba ya kamba yamphongo sichingathe kulekerera chirichonse, ndipo palibe chifukwa choti mutu wa kudyetsa nthawi zambiri umayambitsa chisokonezo chachikulu. Chifukwa chake dziwani apa momwe mungadyetsere kamba wanu moyenera.
Zamasamba Menyu
Monga nyama zozizira, akamba amangofunika 1/8 yokha ya chakudya chomwe nyama imadya. Saganiziranso za nyama zambiri komanso amadya zamasamba. Amakonda kukhutiritsa njala yawo kutchire ndi zomera zobiriwira, zitsamba zonunkhira, ndi udzu wouma womwe uli ndi ulusi wa zomera, mchere, ndi zinthu zofunika kwambiri zofufuza.
Zotsatira za Kuperewera kwa zakudya m'thupi
Mofanana ndi nkhumba ndi akalulu, nyama zazing'ono zokhala ndi zida zimagaya chakudya chawo makamaka m'matumbo akuluakulu komanso zowonjezera zomwe zimatchulidwa. Ziwalozi zimakhudzidwa kwambiri komanso zimakwiya mosavuta. Pachifukwa ichi, monga eni ake, muyenera kuwonetsetsa kuti mnzako wokhala ndi nyama nthawi zonse amakhala ndi chakudya chokwanira chamitundu. Kudya kolakwika kungayambitse matenda a m'mimba, zizindikiro zakusowa, ndi matenda ena osiyanasiyana. Komanso, musamadyetse akamba muzochitika zilizonse, chifukwa kukula kofulumira kungayambitse kuwonongeka kwamafuta amtima ndi chiwindi ndi zovuta zosiyanasiyana za mafupa.
The Perfect Nutrition Composition
Zakudya zopatsa thanzi, zogayidwa bwino, komanso zopatsa thanzi kwa okondedwa anu ziyenera kutsatiridwa ndi izi: Choyamba, muyenera kuonetsetsa kuti chakudyacho chili ndi mapuloteni ochepa komanso ma calories ochepa. Kuchuluka kwa mapuloteni ophatikizana ndi zopangira zopatsa mphamvu zambiri kungapangitse kamba wanu kukula mwachangu. Izi nthawi zambiri zimabweretsa zopunduka ndi zopunduka, zovuta za chiwindi ndi impso, kupuma movutikira, komanso chibayo chowopsa. Pazifukwa izi, makamaka musadyetse nyama zanu chakudya cha nsomba, soya, tirigu, chimanga, shuga, zipatso zouma ndi mtedza.
Komanso, onetsetsani kuti zakudyazo zili ndi ma carbohydrate ochepa. Chofunikira, komabe, ndi kuchuluka kwa fiber, mavitamini, mchere, ndi calcium. Izi zimathandizira kukula kwabwino komanso pang'onopang'ono. Popeza nyamazo zimadya nthawi yonse yomwe zingakhoze kudya, muyenera kugawa ndalamazo. Zomera zolimba zomwe zimakhala ndi ulusi wambiri ndizoyenera kwambiri. Ngati chakudyacho chiri chofewa kwambiri, chimadutsa m'matumbo mofulumira kwambiri ndipo zakudya zomwe zili nazo zidzagwiritsidwa ntchito moipa kwambiri. Kuchepa kwa ulusi sikuthandizanso kuti matumbo aipitsidwe ndi tiziromboti. Chakudya cholimba chimatanthauzanso kuti nyanga za nsagwada zatha mokwanira kuti mlomo usalepheretse nyama kudya.
Chakudya cha kamba chabwino komanso chokwanira chimadziwika ndi mapuloteni ochepera 10%. Mafuta ochulukirapo sayenera kupitirira 3%. Zakudya zopatsa mphamvu monga chimanga wowuma ndi shuga zithanso kuyimiridwa mu gawo lochepera 5%. Zomwe zili ndi fiber zimatha kupitilira 20-25%. Koposa zonse, ndikofunikira kukhala ndi chiŵerengero choyenera cha calcium-phosphorous (2: 1).
Udindo wa Rhythm Yapachaka pa Kudyetsa
Pamene kudyetsa kamba wanu muyenera ndithudi kulabadira zosiyanasiyana chaka mingoli. M'chaka, nyama zimayenera kuchira kuchokera ku nthawi yayitali yozizira ndikuwonjezeranso mabatire awo kuti azitha kukwatirana ndipo pambuyo pake amaikira mazira. Chakudya cholemera kwambiri ndichoyenera kuchita izi. Chakumapeto kwa chilimwe, chakumapeto kwa June, muyenera kupatsa anzanu amiyendo inayi ulusi wokwanira. M'dzinja zimatha kukhala zokuliraponso. Kutsatira kayimbidwe kameneka ndikofunika kwambiri pa thanzi ndi mphamvu za nyama. Kudya mopitirira muyeso kwa chaka chonse kungachititse kuti mnzanu wamiyendo inayi akhale wonenepa. Si zachilendo kuti chiwindi, mtima, ndi impso zichitike. Masiku osala kudya amalimbikitsidwanso m'chilimwe. M'nyengo yozizira ya chaka, nthawi zambiri umayenera kupita ku zomera zomwe zimabzalidwa. Izi ziyenera ndithudi kudyetsedwa mosamala ndipo kokha pamene chisanu chivundikirocho salolanso kudzera wobiriwira. Endive letesi, frisee letesi, radicchio letesi, ndi romaine letesi akhoza kudyetsedwa mosamala mu kuchuluka koyenera. Yotsirizirayi imakhala ndi calcium yabwino kwambiri, yomwe imakhala yopindulitsa pomanga mafupa, mwa zina. Chenjezo likulangizidwa, makamaka m'dera la zitsamba zamakono zophikira. Cress, parsley, basil, ndi chives alibe malo pazakudya zamagulu ang'onoang'ono okhala ndi zida za herbivore.
Kuopsa kwa Mavitamini Owonjezera pa Akamba
Monga mukuonera, kudyetsa akamba anu moyenera sikophweka. Ngati mwasankha kugwiritsa ntchito kukonzekera kwa vitamini kuchokera kwa ogulitsa akatswiri, muyenera kumvetsera kwambiri mlingo woyenera. Nthawi zambiri izi zimakhala ndi vitamini A wambiri komanso vitamini D. Izi zimapangitsa kuti khungu likhale lopweteka kwambiri ndi chiopsezo chachikulu chotenga matenda. Kufewetsa kwa zipolopolo chifukwa cha kuchuluka kwa vitamini D3 sikwachilendo muzochitika izi.
Kuopsa Kumabisalanso mu Chipatso
Musamaganizire zipatso podyetsa okondedwa anu. Shuga wochuluka wa chipatsocho amasintha pH mtengo wa matumbo ndipo potero amawononga zomera za m'matumbo zomwe zimamva bwino. Momwemonso, zimatha kuyambitsa kuchuluka kwa tizilombo toyambitsa matenda komanso kutsekula m'mimba komanso kusagwiritsa ntchito bwino chakudya. N'chimodzimodzinso ndi tomato ndi tsabola, zomwe zili ndi shuga wambiri.
Zonse Ndi Zosiyanasiyana
Ndi zosiyanasiyana bwino! Akamba anu akamadya zakudya zopatsa thanzi, nyamayo imakhala ndi thanzi labwino. Ngati mutsatira malangizo omwe ali m'nkhaniyi, bwenzi lanu lankhondo lidzafuna pachabe ndipo mudzasangalala nalo kwa nthawi yaitali.