Zakudya za Lacto-zamasamba: Maubwino azaumoyo, Zowopsa, & Ndondomeko ya Zakudya

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Iwalani zakudya za ku Mediterranean, zakudya za Paleo, zakudya za Atkins ndi DASH (Zakudya Zoyimira Kutaya Matenda Oopsa)! Lacto-zamasamba zakudya ndizochitika zatsopano - zomwe anthu akusankha chifukwa cha thanzi lake.

Kodi Chakudya cha Lacto-zamasamba ndi chiyani?

Chakudya cha zamasamba ndi mtundu wa zakudya zamasamba zomwe siziphatikiza nkhuku, nyama, nsomba, ndi mazira. Mwanjira ina, chakudya cha zamasamba chopatsa thanzi chimaphatikizapo zakudya zonse zopangidwa ndi mbewu ndi mkaka monga yogurt, tchizi, mkaka, mkaka wa mbuzi, ndi zina zambiri.

Malinga ndi kafukufuku, kuchepetsa kudya nyama ndi nyama zina kumapindulitsa thanzi lanu m'njira zingapo ^[1] .

Ku India, madera ena amatsata zakudya zamasamba ngati miyambo yawo ndi zikhulupiriro zawo.

Ubwino Waumoyo Wa Zakudya Zamasamba a Lacto

1. Zothandizira kuchepetsa thupi

Kafukufuku akuwonetsa kuti index ya body mass (BMI) ndiyotsika pazodyera poyerekeza ndi omwe amadya nyama ^[ziwiri] . Zakudya zopangidwa ndi mbewu zimakhala ndi ma calories ochepa, michere yambiri kuposa zakudya zopangira nyama, zomwe zimathandiza kuti muchepetse kunenepa.

2. Amathandiza mtima wathanzi

Malinga ndi lipoti lofalitsidwa mu Journal of the American Heart Association, zakudya zopatsa thanzi zamasamba zimathandizira kutsitsa cholesterol choipa, chomwe chimathandizira kwambiri matenda amtima ^[3] . Zakudya zamasamba, monga zakudya zamtundu wa lacto-zamasamba, zimathandiza kuchepetsa kuthamanga kwa magazi, potero kumachepetsa chiopsezo chodwala matenda a mtima komanso kupweteka kwa ubongo.

3. Kuteteza khansa

Malinga ndi kafukufuku wofalitsidwa mu Cancer Management and Research, kumwa zakudya zamasamba kumachepetsa chiopsezo chotenga mitundu ingapo ya khansa ndi 10-12% ^[4] .

4. Amayang'anira shuga wamagazi

Kafukufuku wasonyeza kuti zakudya zopatsa thanzi za lacto-zamasamba zimatha kuyendetsa shuga wamagazi. Kafukufuku wophatikizira anthu odwala matenda ashuga 255 amtundu wa 2 omwe amadya zakudya zamasamba adachepetsa kwambiri hemoglobin A1c (HbA1c) ^[5] .

Akuluakulu a 156,000 omwe adatsata zakudya zamasamba a lacto anali 33% ocheperako kukhala ndi matenda amtundu wa 2, poyerekeza ndi omwe amatsata omwe samadya zamasamba, adanenanso pomaliza kafukufuku, wofalitsidwa mu Nutrition Journal ^[6] .

Zakudya Zoti Mudye Pachakudya cha Lacto-zamasamba

• Zipatso - Malalanje, mapichesi, nthochi, maapulo, mavwende, zipatso, ndi mapeyala.

• Masamba - Tsabola wa Bell, sipinachi, broccoli, kolifulawa, kale ndi arugula.

• Mbewu zonse - Oats, mpunga, quinoa, amaranth, balere, ndi buckwheat.

• Masamba - Nkhuku, nandolo, mphodza, ndi nyemba.

• Zogulitsa mkaka - Batala, tchizi, yogati, ndi mkaka.

• Mafuta athanzi - Peyala, mafuta a maolivi, ndi mafuta a kokonati.

• Mtedza - Mtedza, maamondi, mtedza, mtedza waku Brazil, pistachios, ndi mabotolo a mtedza.

• Zakudya zomanga thupi - Tofu, tempeh, protein ya masamba, whey, ndi yisiti yathanzi.

• Mbewu - Mbeu za mpendadzuwa, mbewu za chia, nthanga, ma fulakesi, ndi nthanga za hemp.

• Zitsamba ndi zonunkhira - Rosemary, thyme, chitowe, oregano, turmeric, tsabola, ndi basil.

Zakudya Zomwe Muyenera Kupewa Pazakudya Zamasamba a Lacto

• Nyama - Mwanawankhosa, ng'ombe, nyama ya nkhumba, nyama yamwana wang'ombe, ndi nyama zopangidwa monga soseji, nyama yankhumba, ndi nyama yophika.

• Nkhuku - Nkhuku, tsekwe, Turkey, bakha, ndi zinziri.

• Mazira - Mazira a mazira, azungu azungu, ndi mazira athunthu.

• Zakudya Zam'madzi - Sardines, mackerel, tuna, nsomba, nkhanu, ndi anchovies.

• Zakudya zopangira nyama - Carmine, gelatin, suet, ndi mafuta anyama.

Zotsatira Zazakudya Za Lacto-zamasamba

Nyama, nsomba, ndi nkhuku ndizochokera ku mapuloteni, zinc, iron, omega 3 fatty acids, ndi vitamini B12. Mazira ndi gwero labwino kwambiri la vitamini A ndi vitamini D. Kuperewera kwa michere iyi kumatha kubweretsa zovuta zina monga kusintha kwa kusinthasintha kwa mtima, kuchepa magazi, chitetezo chamthupi, komanso kukula kwakanthawi. ^[7] , ^[8] .

Mapulani A Zakudya Zakudya Zam'madzi Zamasamba

Lolemba dongosolo la chakudya

Chakudya cham'mawa

• Oatmeal ndi ufa wa sinamoni ndi nthochi yodulidwa

Chakudya chamadzulo

• Burger wamasamba wokhala ndi masamba a mbatata ndi saladi wammbali

Chakudya chamadzulo

• Tsabola wa belu wothiridwa ndi quinoa, nyama zosakaniza ndi nyemba

Lachiwiri dongosolo la chakudya

Chakudya cham'mawa

• Yogurt yodzaza ndi mtedza ndi zipatso zosakanikirana

Chakudya chamadzulo

• Lentil curry ndi mpunga wofiirira, adyo, ginger, ndi tomato

Chakudya chamadzulo

• Tsabola tsabola, kaloti, nyemba zobiriwira, kaloti, ndi sesame-ginger tofu

Lachitatu dongosolo la chakudya

Chakudya cham'mawa

• Smoothie ndi veggies, zipatso, whey mapuloteni, ndi mtedza batala

Chakudya chamadzulo

• Chickpea pot pie ndi mbali ya kaloti wokazinga

Chakudya chamadzulo

• Teriyaki tempeh ndi couscous ndi broccoli

Lachinayi dongosolo la chakudya

Chakudya cham'mawa

• Oats ndi mkaka, mbewu za chia, ndi zipatso

Chakudya chamadzulo

• Mbale ya Burrito yokhala ndi nyemba zakuda, tchizi, mpunga, salsa, guacamole, ndi masamba

Chakudya chamadzulo

• Masamba ndi kirimu wowawasa ndi saladi wammbali

Ndondomeko ya chakudya Lachisanu

Chakudya cham'mawa

• Tilandire ya avocado ndi tomato ndi feta tchizi

Chakudya chamadzulo

• Katsitsumzukwa kokazinga ndi mphodza

Chakudya chamadzulo

• Falafel wokutidwa ndi tahini, anyezi, parsley, tomato, ndi letesi.

Zakudya Zosakaniza Zabwino Kuti Muziphatikiza Ndi Zakudya Zamasamba a Lacto

• Maapulo odulidwa ndi batala wa nati

• Kaloti ndi hummus

• Tchizi ndi osokoneza

• Zipatso zosakanikirana ndi kanyumba kanyumba

• Tchipisi chozizira

• Yogurt ndi zipatso

• Edamame wokazinga

• Njira yosakanikirana ndi mtedza, zipatso zouma, ndi chokoleti chakuda

1. [1]Richi, E. B., Baumer, B., Conrad, B., Darioli, R., Schmid, A., & Keller, U. (2015). Zowopsa zathanzi zomwe zimakhudzana ndi kudya nyama: kuwunikanso maphunziro a matenda opatsirana. J. Vitam. Zakudya zabwino. Res, 85 (1-2), 70-78.
2. [ziwiri]Spencer, E.A, Appleby, P.N, Davey, G. K., & Key, T. J. (2003). Zakudya ndi kuchuluka kwamagulu amthupi mwa 38 000 EPIC-Oxford omwe amadya nyama, odyera nsomba, odyetsa zamasamba ndi nyama zamasamba. Magazini yapadziko lonse lapansi onenepa kwambiri, 27 (6), 728.
3. [3]Wang, F., Zheng, J., Yang, B., Jiang, J., Fu, Y., & Li, D. (2015). Zotsatira Zakudya Zamasamba Pamagazi a Lipids: Kuwunika Mwadongosolo ndi Kufufuza Meta-Mayeso Othandizidwa Okhazikika. Journal of the American Heart Association, 4 (10), e002408.
4. [4]Pezani nkhaniyi pa intaneti Lanou, A. J., & Svenson, B. (2010). Kuchepetsa chiopsezo cha khansa mwa zamasamba: kusanthula malipoti aposachedwa. Kuwongolera kwa khansa ndi kafukufuku, 3, 1-8.
5. [5]Yokoyama, Y., Barnard, D. D., Levin, S. M., & Watanabe, M. (2014). Zakudya zamasamba ndi kuwongolera glycemic mu matenda ashuga: kuwunika mwatsatanetsatane ndikuwunika meta.Cardiovascular diagnostics and therapy, 4 (5), 373-382.
6. [6]Agrawal, S., Millett, C. J., Dhillon, P.K, Subramanian, S. V., & Ebrahim, S. (2014). Mtundu wazakudya zamasamba, kunenepa kwambiri komanso matenda ashuga mwaanthu achikulire aku India. Magazini azakudya, 13, 89.
7. [7]Wu, G. (2016). Zakudya zomanga thupi komanso thanzi la munthu Chakudya & ntchito, 7 (3), 1251-1265.
8. [8]Miller J. L. (2013). Kuperewera kwa magazi m'thupi kwachitsulo: matenda wamba komanso ochiritsika. Maganizo a Cold Spring Harbor mu zamankhwala, 3 (7), 10.1101 / cshperspect.a011866 a011866.

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