Mimba Yamasamba: Kodi Zakudya Zakudya Zamasamba Zathanzi Mimba? Mndandanda Wazakudya Zomwe Muyenera Kudya Ndikupewa

Mayina Abwino Kwa Ana

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Ubwino wosintha nkhuku ndi zambiri kuphatikiza momwe zimathandizira chilengedwe ndi nyama, veganism ndiyothandiza paumoyo wanu wonse. Kwenikweni, veganism imachotsa kugwiritsa ntchito nyama, makamaka pazakudya. Wosadyeratu zanyama zilizonse samadya mkaka, mazira, nyama, uchi ndi zina, monga njira yopewera 'nkhanza' zomwe zimachitikira nyama.

Malipoti aposachedwa akuwonetsa kuti chiwerengero cha azimayi (omwe siosakaniza) omwe akusankha kudya vegan (kutsatira zakudya zamasamba) akuchulukirachulukira. Chifukwa chake, kodi ndi kwabwino kutsatira zakudya zamasamba mukakhala ndi pakati? Ngati inde, kodi ndimathanzi motani kuposa kudya zakudya zamasamba zokha?

Werengani za Mimba Yamasamba Pano.

Ubwino Wakudya Wosadyeratu Zanyama Zambiri Pathupi

Ndikofunikira kukhala ndi chakudya chopatsa thanzi mukakhala ndi pakati chifukwa mumafunikira michere yambiri ndi zomanga thupi kuposa kale. Akatswiri amati mayi wapakati ayenera kudya mavitamini ndi michere, mitundu yamafuta yabwinobwino, chakudya chambiri, ulusi ndi madzi - zomwe zakudya za vegan zimatha kupereka [1] [ziwiri] .

Chinthu chimodzi chomwe zakudya za vegan sizingakupatseni ndi zopangidwa ndi mkaka, zomwe zimakhala ndi mitundu iwiri ya mapuloteni apamwamba, casein ndi whey - zonse zomwe sizitsamba. Komabe, zakudya zina zamapuloteni ndi calcium mu zakudya zamasamba zingathandize ndi izi.

Zakudya za vegan zakhala zikudzudzulidwa kale chifukwa zimakhala zopanda michere monga vitamini B12, mafuta a omega-3, iron, ayodini, calcium, ndi zinc (zofunika kwambiri panthawi yapakati) [3] . Ndipo kusowa kwa michere iyi kumatha kubweretsa zovuta pamavuto, thanzi la amayi ndi khanda komanso, kuchepa kwa michere [4] .

Komabe, akatswiri akunena kuti simuyenera kungopeputsa zakudya zamasamba monga choncho chifukwa azimayi osakhazikika amatha kukhala ndi chiopsezo chochepa pambuyo pobereka, kubereka gawo la C, komanso kufa kwa amayi kapena makanda, ndipo izi ndi zowona [5] [6] .

Kuphatikiza pa izi, akatswiri amati azimayi omwe amadya zakudya zamasamba nthawi zambiri amakhala pachiwopsezo chotenga mimba kuposa azimayi omwe satero. Chifukwa chake, zakudya zopatsa thanzi za vegan zimawonedwa ngati zotetezeka nthawi zonse za moyo, kuphatikiza kutenga pakati, ndipo zonse zomwe zimafunika ndikukonzekera mosamala, mothandizidwa ndi katswiri wazakudya ndi dokotala wanu [7] .

Nawa maubwino otsimikiziridwa asayansi pazakudya zamasamba panthawi yapakati:

• Zakudya zopangidwa ndi chomera nthawi zambiri zimakhala ndi michere koma shuga ndi mafuta ochepa, kuteteza motsutsana ndi matenda ashuga am'mimba kapena shuga wambiri wamagazi panthawi yapakati [8] .
• Zakudya zamasamba zimalepheretsa kunenepa kwambiri panthawi yapakati.
• Zakudya zambiri zam'mimba zimatha kupewa preeclampsia (yoyambitsidwa ndi kukwera kwa kuthamanga kwa magazi nthawi yapakati) [9] .
• Kafukufuku wina wanena kuti kutsatira zakudya zamasamba mukakhala ndi pakati zingathandize kupewa kuwonongeka kwa DNA ndikuchepetsa chiopsezo cha mwana wanu pazinthu zina zokula [10] [khumi ndi chimodzi] .

Kodi Zakudya Zamasamba Zimakhala Zothandiza Mimba? Zowonjezera Zamasamba Zakudya Zofunikira Pakati pa Mimba

Pofotokoza zaubwino wotsatira zakudya zamasamba mukakhala ndi pakati, ndikofunikanso kuwunikira kumapeto kwake - kuti musankhe moyenera kutengera zowona. Popeza zakudya zamasamba zilibe nyama, ilibe michere, yomwe, ngati singalipiridwe, imatha kuvulaza mayi ndi thanzi la mwana.

Zakudya zamasamba zilibe / zili ndi michere yotsika ya izi:

• Vitamini D. Mavuto osakwanira angakulitse chiopsezo cha preeclampsia, kuchepa thupi, ndi kupita padera. Mavitamini a vitamini D ndi bowa, msuzi wolimba wa lalanje, chimanga, mkaka wa soya, mkaka wa mpunga ndi mkaka wa amondi [12] . Ndipo, zowonadi, pali kuwala kambiri kwa dzuwa.
• Chitsulo : Ngakhale pali zakudya zambiri zamasamba monga mphodza, tofu, sipinachi, nyemba ndi chard yaku Switzerland, kafukufuku wasonyeza kuti thupi lanu silitenga chitsulo chosakhala cha heme kuchokera kuzakudya zamasamba monganso chitsulo cha heme muzogulitsa nyama. Zindikirani : Chitsulo cha Heme chimapezeka mu nyama, nkhuku, nsomba, ndi nsomba zokha, choncho heme iron ndi mtundu wachitsulo womwe umachokera ku mapuloteni azinyama m'zakudya zathu. Chitsulo chosakhala cha heme chimapezeka mu zakudya zopangidwa ndi mbewu monga mbewu, nyemba, masamba, zipatso, mtedza, ndi mbewu [13] .
• Vitamini B12 : Zakudya zambiri zamasamba sizikhala ndi vitamini B12, zomwe zimachulukitsa chiopsezo chopita padera, matenda ashuga, kubereka msanga, komanso kusokonekera [14] . Mavitamini B12 omwe amapangidwa kubzala kapena vegan amaphatikizapo yisiti ya zakudya, mkaka wokhala ndi mipanda yolimba (soya, amondi, coconut, mpunga), tempeh, tirigu wam'mawa wolimba, algae / udzu wam'madzi ndi bowa.
• Mafuta a Omega-3 : Izi ndizofunikira panthawi yapakati, ndipo ziweto zimakhala ndi magazi ochepa a eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA), ma omega-3 awiriwa ofunika m'maso mwa mwana wanu, ubongo, ndi dongosolo lamanjenje [khumi ndi zisanu] . Mafuta a omega-3 omwe amapezeka ndi vegan ndi mbewu za chia, zipatso za Brussels, mafuta a algal (ochokera ku algae), mbewu za hemp, walnuts, flaxseeds ndi mafuta a perilla.
• Mapuloteni : Kulephera kudya mapuloteni okwanira kungachedwetse kukula ndi kukula kwa mwana wanu. Ngakhale zakudya zamasamba zimakhala ndi zomanga thupi zambiri, monga seitan, mphodza, nsawawa ndi nyemba, nandolo wobiriwira, tofu, tempeh, edamame, hempseeds etc., zimatha kukhala zovuta kukugaya mukakhala ndi pakati. [16] .

Kuphatikiza pa izi, yang'anirani kudya kwa calcium, zinc ndi choline, komanso, popeza michereyi ndiyofunikanso pa thanzi lanu komanso thanzi la mwana wanu. Zakudya za calcium zamatumba zimaphatikizapo nthangala za sesame, tahini, masamba obiriwira, tofu, nyemba ndi buledi wofiirira ndi woyera.

Zinc za vegans zimaphatikizapo nyemba, nandolo, mphodza, tofu, walnuts, mtedza wa cashew, mbewu za chia, linseed pansi, nthanga za hemp, nthanga za dzungu, buledi wokhazikika ndi quinoa. Pomaliza, choline amapeza nyemba, nyemba, tofu, masamba obiriwira, mbatata, mtedza, mbewu, mbewu ndi zipatso [17] .

Zomwe Zakudya Zamasamba Zimatha Kudwala

Pansipa pali mndandanda wazakudya zodalirika komanso zathanzi zomwe wosadyetsa amadya nthawi yapakati [18] .

• Nyemba monga nyemba, nandolo, ndi mphodza.
• Mtedza ndi mbewu.
• Tofu, seitan, ndi tempeh.
• Yoghurts wokhala ndi calcium yokhala ndi milts yobzala.
• Mbewu zonse, chimanga, ndi ziwonetsero zabodza monga quinoa ndi buckwheat.
• Zakudya zofesa kapena zophuka monga Ezekieli mkate, miso, tempeh, natto, pickles, kimchi, sauerkraut, ndi kombucha.
• Zipatso ndi ndiwo zamasamba, zofiira, ndi lalanje, komanso masamba obiriwira obiriwira .
• Yisiti yathanzi (yowonjezera zakudya).

Zakudya zina zimakhala zovuta kapena zosatheka kuzipeza kuchokera kuzakudya zonse za chomera chokha, ndiye kuti dokotala wanu akhoza kukutumizirani zakumwa zina monga vitamini B12, vitamini D, mafuta omega-3, ayodini, choline ndi folate [19] .

Zindikirani : Akatswiri amati kuphukira, kuthira mafuta ndi kuphika ndi poto wachitsulo kumathandizira kuti muzitha kuyamwa zakudya zina monga chitsulo ndi nthaka.

Zakudya zomwe muyenera kupewa mukakhala ndi pakati : Ngati mukudya zakudya zamasamba mukakhala ndi pakati, kupatula kupeŵa zopangidwa ndi nyama, pewani mowa, tiyi kapena khofi, zakudya zopangidwa mopitirira muyeso monga nyama zonyoza, tchizi wosadyeratu zipatso, mphukira zosaphika ndi msuzi wosasamalidwa [makumi awiri] .

Pamapeto pake…

Ngati mukukonzekera kutsatira zakudya zamasamba mukakhala ndi pakati, kambiranani ndi dokotala poyamba kuti muwone ngati chakudyacho ndi choyenera komanso chopatsa thanzi kwa inu ndi mwana wanu. Kafukufuku wowonjezereka amafunikira kuti mumvetsetse bwino phindu la zakudya zamasamba mukakhala ndi pakati kuposa chakudya wamba.

Chenjezo : Chonde dziwani kuti maubwino omwe atchulidwa pamwambapa amangogwira pazakudya zamatumba zomwe zimakonzedwa bwino zomwe zimapatsa thanzi zofunikira.

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