Nzira Dzakaita Kuti Uwane Zvokudya Zvakaringana Pasina Dairy

Iva nechokwadi chokuti uwane zvakakwana zvezvibereko izvi

Misi inowanzozadza nheyo inokosha yezvokudya, kunyanya mumakroctovegetarian mhuri (mhuri dzisingadyi nyama asi dzinodya zvinodhaka zvemuviri). Asi vanhu vazhinji havanwi mukaka pamusana pemukaka kurwisa, kunzwisisika kwezvokudya, kana kuti zvaunoda. Ndosaka zvakakosha kuziva nzira yekuita kuti utano hwako huve hutano husina kusanganisira mukaka nemimwe michina yakakonzerwa nemukaka, yakadai sega yogurt uye cheese.

Iwe unogona kunge uchiziva kukwira kweizi: mukaka uine puroteni, mavitamini, nemaminerari, uye vana vaduku vakawanda vanonwa mukaka kunyange kana vasina kufarira nezvekudya kwakasimba. Asi kune mumwe munhu anokonzera mukaka, zvipingamupinyi zvakaderera zvezvakaipa zvinogadziriswa zvinokonzera zviri pachena zvakanyanya kudarika mazai emukaka.

Zvinowanzoshushikana nekugara uine hutano uye kuchengetedza kudya kwakakwana paunobvisa michero yemakwenzi kubva pane zvaunodya. Nemafaro, kunyange zvakadaro, zvikamu zvose zvinobatsira zvemukaka zvinowanikwa mune zvakasiyana siyana zvekudya. Verengera kuti udzidze kuti ndeipi michero yaunoda kuisa panzvimbo yako kuti uenzanise kudya kwako kusina mukaka.

1 - mapuroteni

Vakuru uye vechidiki vanoda makumi mashanu kusvika makumi matanhatu magalamu emapuroteni zuva rega rega. Zvido zvevana zvinobva pamapfumbamwe mapfumbamwe kusvika ku 34, zvichienderana nezera. Misi kazhinji inopa hupfumi hwezvinodiwa zvezuva nezuva zvevanhu.

Kunyange zvakadaro, iwe uri kutowedzera kuwana mapuroteni akawanda kupfuura zvaunodikanwa, sezvo vanhu vanodya nyama kunyange zvisingabviri zvingave zvakanyanya kudarika zvishoma zvishoma zveprotein. Mafuta matanhatu emombe yakaoma inosanganisira zvinopfuura 45 magamu emapuroteni. Iwe haudi mishonga yemisi kuti ikupe mapuroteni anokwana. Hazvisi nyore kuti vemiri vatsva, kana. Zvinyorwa zvekudya zvepineti zvakakura zvinosanganisira:

• tofu (10 gramu pakushanda);
• Mbeu dzinofanana nemafungi emafuta, chickpeas, kana nuts (masere kusvika manomwe mapfumbamwe pamushumiri);
• mazai (magiramu matanhatu mazai ega);
• Mbeu yose (quinoa ine gumi nematatu girasi pamushumiri: gorosi uye oats zvine matanhatu nerimwe)

Zvimwe

2 - Calcium

Calcium inokosha inoshandiswa pakuvaka masasa, uye mukaka inowanikwa pfuma iyi. Vakadzi vakuru vane zvikwereti zvepamusoro, pane 1 000 kusvika 1 500 mg pazuva, nevana vachida pakati pe500 ne1 300 mg, zvichienderana nemakore avo.

Pane nzira nhatu dzekusimbisa calcium kubva mumigodhi yemishonga mukudya kwako:

1. Idya zvinhu zvakave zvichiwedzerwa ne calcium, zvakadai sejisi rearangi , jeri jeriberry, zviyo zvekudya zvokudya zvekudya , uye mukaka we soy . Mamwe maarondi emukaka emakaka-kunyanya, Silk Almond Milk-zvakare yakawedzera calcium.
2. Idya nondairy zvikafu zvinowanikwa zvakanyanya mu calcium. Mamwe mavara akanaka ndeaya kare, magiradhi, colon, tofu, shellfish, salmon, marumusi, uye amaranth.
3. Tora calcium supplements. Kana ukasarudza sarudzo iyi, iva nechokwadi chekutarisa nachiremba wako pamusoro pezvakanakisisa zvinowanikwa kwauri.

3 - Vitamin D

Calcium inogona kunge ine chibereko chinonyanya kuzivikanwa mumukaka, asi haisi iyo chete. Milk inosanganisirawo vitamini D , iyo inoshandiswa mumuviri kuti ibatsire kudya calcium yezvokudya . Nokudaro, kana iwe ukasiya mukaka nemishonga kubva pakudya kwako, iwe unofanirwa kuyeuka mavitamini D yako.

Vitamin D inoshaya inogona kukonzera kushungurudzika kwemafupa akaita se rickets uye osteomalacia. Izvi ndizvo zvinetso zvisingawanzoitiki, zvisinei, sezvo vitamini D inogona kubudiswa zvakasununguka nemuviri kana iwe ukafumura ganda rako zuva. Gumi kusvika pamaminitsi gumi nemashanu pazuva rezuva rakajeka munzvimbo dzakawanda zvakakwana kudzivirira kushayikwa kwevitamini D , kunyanya muzhizha.

Zvakanaka nondairy zvokudya zvinowanikwa mavhitamini D zvinosanganisira mazai, hove, oyster, zviyo zvakasimbiswa, uye cod chiropa mafuta.

Zvimwe

4 - Riboflavin

Riboflavin, kana kuti vitamini B2, ndeye ye-B-yakawanda yevithamini inokosha yekugadzira makhabhohydrates mumuviri. Ive ichangobva kuve yakakurumbira sekurapa kwemaigraine musoro, sezvo yakaratidzwa muchipatara kuderedza nguva yavo.

Kunyange zvazvo riboflavin iripo muhuwandu hwekuwedzera, hazvive zvakanyanya kuoma kuwana vitamini B2 kubva kune imwe nzira yakakwana yakanyatsonaka. I-RDI (yakakurudzirwa kudya zuva rimwe nerimwe) ye riboflavin is 1.3mg yevarume vakuru uye 1.1mg yevakadzi vakuru (vana nevechiri kuyaruka vanoda zvishoma). Leafy maguva, mbatata, zviyo zvose, uye nyama ndizvo zvakanaka. Zvimwe zviyo nechingwa zvinowedzerwa ne riboflavin zvakare.

Zvimwe

5 - Phosphorus

Misi ndeimwe yezvinhu zvakasviba zvakadyiwa zvephosphorus , mineral inobatsira kuchengeta masero muviri. Icho chikamu chikuru chemapfupa nemeno.

Chikafu chinodya chinofanira kuwana nyore nyore phosphorus yakakwana muzvokudya pasina dairy. Fatty hove, kunyanya, ndiyo nzira yakanakisisa yekusangana nezvinodiwa zvako phosphorus. Vegetarians 'zvakanakisisa zvingasarudzwa phosphorus ndeyemavirumusi, ayo akakwirira mu phosphorus asi asingasanganisi nyore nyore mumuviri sephosphorus inowanikwa mumhuka dzemhuka. Rimwe tsime rakanaka ndiro chingwa, kunyanya kana chingwa chakave chakaviriswa nembiriso.

Zvimwe

6 - Shoko kubva

Zvinogona kuoma zvakaoma kuchengetedza zvese izvi zvinovaka muviri paunenge usingadyi mishonga yemukaka, asi sezvaunogona kuona, unowana zvakakwana kune vazhinji vavo pasina kushanda nesimba.

Kana iwe kana mwana wako akadzivirira mukaka nekuda kwekunetseka kana kusagadzikana uye iwe unonetseka nezvekudya, taura nachiremba wako pamusoro pekutumira kutumira kune unyanzvi wezvokudya uyo anonyatsoziva nezvemishonga yezvokudya uye zvekudya. Munhu iyeye anogona kukubatsira kuti uite zvekudya kwako kuitira kuti iwe usati warasikirwa nechinhu chipi zvacho chinokosha.

> Sources:

> Kutya MB. The Balancing Act: Nutrition uye Food Allergy . Zvokudya Allergy Research neku Dzidzo.

> National Institute of Health Office of Dietary Supplements. Riboflavin - Chokwadi Chikwangwani cheVashandi veUtano. March 2, 2018.