John Myers
Omwe amadya zakudya zamasamba zopatsa thanzi samafunikira zakudya zilizonse zowonjezera. Komabe, zakudya zina sizipezeka kawirikawiri m'zomera kusiyana ndi nyama. Chifukwa chake, omwe amadya zakudya zamasamba awonetsetse kuti ali ndi zakudya zokwanira zamtundu wina. Izi ndi zoona makamaka pamene nyama zonse zimapewedwa, monga momwe amachitira nyama.
Mapuloteni, ayironi, ayodini, vitamini B12, ndi omega-3 fatty acids ndi ena mwa zakudya zomwe timapeza kuchokera ku nyama ndi nsomba. Komabe, pofuna kupewa kupereŵera, odya zamasamba sayenera kugwiritsa ntchito zakudya zowonjezera zakudya. Zogulitsa zamasamba zimaperekanso zokwanira, malinga ngati zili pazakudya pafupipafupi. Mwachitsanzo, algae ali pamwamba pamndandanda pankhani ya ayodini m'zakudya.
Chofunikira cha puloteni chikhoza kuphimbidwa ndi nyemba, monga nyemba, mphodza, ndi nandolo. Samalani ndi kuphatikiza kwa mapuloteni osiyanasiyana kuti mupeze ma amino acid onse ofunikira. Soya, tofu, ndi mtedza zilinso ndi mapuloteni ambiri. Amakhalanso magwero azamasamba achitsulo. Mapira, oatmeal, ndi njere za dzungu zimakhala ndi mchere wambiri, monganso mankhwala a soya ndi nyemba monga mphodza, nyemba zoyera, ndi nandolo. Pankhani ya kusowa kwachitsulo makamaka, tiyenera kukumbukira kuti thupi silingathe kuyamwa chitsulo kuchokera ku zomera monga chitsulo chochokera ku zinyama. Kudya kwa nthawi imodzi kwa vitamini C, mwachitsanzo mu mawonekedwe a madzi a lalanje, kumathandiza. Komano, khofi ndi tiyi wakuda zimalepheretsa kuyamwa kwachitsulo.
Kuperewera kwa vitamini B12 sikwachilendo kwa anthu omwe amadya masamba. M'malo mwa zakudya zowonjezera zakudya, ndibwino kuti mukhale ndi mkaka ndi mazira pa menyu. Ma vegans amatha kugwiritsa ntchito zinthu zopangidwa ndi mbewu zomwe zalemeretsedwa ndi vitamini B12, monga chimanga cham'mawa kapena mkaka wa soya. Makamaka amayi apakati akuyenera kuwonetsetsa kuti akupatsidwa chakudya chokwanira.
Nsomba zili ndi ayodini wochuluka. Ngati gwero la ayodini mulibe, mchere wapa tebulo wokhala ndi ayodini uyenera kugwiritsidwa ntchito pokonza chakudya. Zakudya za m'nyanja ndi nsomba ndizofunikiranso za omega-3 fatty acids. Odyera zamasamba ndi odyetsera nyama adzapeza zinthu zolemeretsedwa monga margarine ngati m'malo mwake. Kuphatikiza apo, kugwiritsa ntchito mafuta ena kumatha kuphimba kufunikira kwa omega-3 fatty acids. Mafuta a rapeseed, mafuta a linseed, ndi mafuta a mtedza ndi oyenera kwa izi.
Komabe, ngati odya zamasamba sangathe kukwaniritsa zosowa zawo zopatsa thanzi kudzera muzakudya zopatsa thanzi, zakudya zowonjezera zitha kukhala njira yosankha. Izi zikhoza kukhala choncho, mwachitsanzo, pa nthawi ya mimba. Komabe, kukonzekera kotereku kuyenera kutengedwa kokha ngati kuperewera kwatsimikiziridwa ndi mankhwala. Choncho, kukaonana ndi dokotala n'kofunika kwambiri.
