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Kulera pakati Wobereka Orenis oi-Amritha K Wolemba Amritha K. pa February 24, 2021 Ena amakhulupirira kuti kudya zakudya zosadya nyama mukakhala ndi pakati ndizolakwika kwa mayi woyembekezera komanso mwana wosabadwayo. Madokotala ndi akatswiri azaumoyo amakana mwamphamvu izi ndipo akuwonjezera kuti kudya zakudya zopanda zamasamba sizowopsa panthawi yapakati [1] .
Zakudya Zosadya Zamasamba Pakati Pathupi: Kodi Ndizotetezeka?
Zomwe zimakhudzidwa ndi zakudya zopanda ndiwo zamasamba mukakhala ndi pakati ndizoti zakudya zambiri zopanda zamasamba zimakhala ndi potaziyamu komanso cholesterol yambiri, zomwe zimakupangitsani kunenepa kwambiri [ziwiri] . Mafuta ochokera pachakudya chosadya nyama, nawonso, siabwino kuti mayi wapakati azidya tsiku lililonse [3] .
Mukakhala ndi pakati, palibe chifukwa chenicheni chochepetsera zakudya zomwe simudya. Madokotala akuwonjezera kuti munthu ayenera kupitiliza kudya nkhuku, nsomba, dzira, ndi zina zilizonse pokhapokha ngati simukugwirizana ndi izi [4] . Kudya gawo limodzi la zakudya zopanda zamasamba tsiku lililonse kumathandizira kukulira kwamwana mwa kupereka mafuta ofunikira m'thupi la mayi [5] .
Kuledzera mopitirira muyeso kwa zakudya zosakhala zamasamba izi panthawi yapakati sizoyenera kwa mwana wosabadwa chifukwa mayi wapakati amatha kudwala, makamaka zokhudzana ndi chimbudzi monga kutsekula m'mimba, kudzimbidwa, kutupira, etc.
Pansipa pali zakudya zabwino zopanda zamasamba zomwe mungadye mukakhala ndi pakati. Zingakuthandizeni ngati mungalembe kuti zakudya zomwe zili pansipa ziyenera kudyedwa mukakhala ndi pakati.
Zakudya Zosadya Zamasamba Kuti Muzidya Pathupi
Mitundu yazakudya zopanda ndiwo zamasamba zomwe zalembedwa pansipa zimasonkhanitsidwa kuchokera ku kafukufuku ndi malingaliro a amayi apakati. Sikuti mayi aliyense wapakati amakhala ndi chilakolako chofanana, ndipo chomwe chingakhale chosangalatsa kwa inu chingapangitse mnzake winayo. Chifukwa chake, tikupangira kuti amayi omwe akuyembekeza kutenga nthawi, afufuze zakudya zomwe si zamasamba zomwe amakonda, ndikuwunikiraninso zomwe zingakhumudwitse chakudya kapena kusala pang'ono.
1. Nkhuku Mukakhala ndi pakati, nkhuku ndi chimodzi mwazinthu zodalirika zomwe sizidya zamasamba zomwe mungadye. Komabe, onetsetsani kuti simumadya zakudya zokometsera nkhuku zokometsera kwambiri chifukwa zimatha kukhumudwitsa m'mimba [6] . Zakudya zazing'ono zokometsera nkhuku monga malai nkhuku ndi njira yabwino kwa amayi apakati.
2. Mwanawankhosa : Mwanawankhosa ndi chakudya chofewa chosadya nyama chomwe mungadye mukakhala ndi pakati [7] . Lili ndi mapuloteni ambiri komanso mavitamini. Kafukufuku akuwonetsa kuti amayi apakati amayenera kukhala ndi mwanawankhosa poyerekeza ndi nyama ina iliyonse yomwe ili ndi pakati [8] .
3. Ng'ombe : Nyama yofiira iyenera kudyedwa kwambiri popeza imakhala ndi mafuta ambiri omwe angapangitse kuti muchepetse kunenepa mukakhala ndi pakati. Amayi oyembekezera amatha kuyesa nyama yang'ombe monga chowotcha chomwe sichikometsera kwambiri komanso chophika bwino [9] .
4. Tuna : Masangweji a tuna ndi chimodzi mwazilakolako zomwe amayi apakati amakumana nazo panthawi yomwe ali ndi pakati. Masangweji a tuna ayenera kudyedwa pang'ono. Ndi gwero lalikulu la omega-6 fatty acids, lomwe liyenera kuchepetsedwa panthawi yapakati [10] .
5. Mazira ankaphwanyika / kuwira : Dzira loyera limakhala ndi calcium yambiri ndipo imathandizira kukula kwa nkhandwe [khumi ndi chimodzi] . Mazira oyera amayenera kudyedwa ndi mayi wapakati pa chakudya cham'mawa kuti akhale ndi thanzi la mwana komanso amayi.
6. Msuzi wosadya nyama : Malinga ndi kafukufuku, supu ndiye chakudya chabwino kwambiri chosadya nyama chomwe mungadye mukakhala ndi pakati [12] . Msuzi nthawi zonse amakhala wathanzi kuwonjezera pa zakudya zapakati. Ndi nkhokwe ya ma antioxidants komanso yosavuta kukumba.
Maphikidwe Osakhala Zamasamba Oyembekezera
1. Nsomba Zamchere Zotentha
Zosakaniza
- Nsomba zisanu ndi chimodzi za nsomba zomwe mungasankhe
- & supuni ya frac14 paprika
- Supuni imodzi ya phala adyo
- Tsinani ufa wa adyo / 2 adyo cloves
- Supuni ziwiri za mandimu
- Supuni ziwiri mafuta azitona
- Masamba a Coriander, momwe amafunira
- Mchere, monga momwe amafunira
Mayendedwe
- Sambani tizilomboti ndikusamba ndi mchere, phala adyo, paprika ndi madzi a mandimu kwa mphindi 20.
- Thirani madzi mu steamer kapena cooker pressure (popanda kulemera).
- Ikani nsomba mu mbale yotentha.
- Nthunzi wophika kwa mphindi pafupifupi zisanu ndi chimodzi mpaka zisanu ndi zitatu mpaka nsombayo itakhala yopanda tanthauzo.
- Chotsani m'mbale yotentha ndi kukongoletsa ndi masamba a coriander.
Zakudya Zosadya Zamasamba Zomwe Muyenera Kupewa Mimba
Zomwe muyenera kukumbukira ndikuti muyenera kudya zakudya zopanda ndiwo zamasamba kuti muzitha kupewa kunenepa, kuchuluka kwa mafuta m'thupi komanso chiopsezo cha matenda amtima [13] .
Komabe, ngati mungapewe kudya zakudya zotsatirazi mukakhala ndi pakati:
- Nyama yoperekera nyama kapena nyama yophika yophika yomwe imadulidwa ndikutumizidwa ozizira kapena otentha chifukwa cha chiopsezo cha matenda a listeria.
- Mazira aiwisi amakonda kunyamula mabakiteriya a salmonella.
- Nsomba zomwe zimakhala ndi mercury wochuluka, monga tuna, sea bass, mackerel etc.
- Nkhono zazikuluzikulu (sushi) zimakhala ndi matenda opatsirana ndi algae.
Pamapeto pake ...
Chakudya chopanda zamasamba, chophikidwa bwino komanso chopatsa thanzi, ndichabwino kwa amayi apakati. Onetsetsani kuti mumayang'ana zomwe mumadya komanso kuchuluka kwa zomwe mumadya.
