Zakudya zamasamba

Mitundu ya zamasamba ndi mtundu waukulu kwambiri wa zamasamba pamene zamoyo zonse zimachotsedwa. Anthu ambiri amaganiza kuti n'zosatheka kuphika chinachake chokoma popanda kugwiritsa ntchito nyama, koma chakudya cha vegan chimatha kupikisana ndi nyama yophika . Kuonjezera apo, kupatsa zakudya zathanzi, mumatha kusintha bwino thanzi lanu ndikuchotsa kulemera kwambiri.

Zogwiritsira ntchito zophika

Ambiri akulakwitsa, akukhulupirira kuti ziwombankhanga zimadya "udzu", chifukwa mndandanda wa zololedwa chakudya ndizambiri.

Mndandanda wa zamasamba:

  1. Kuchotsa . Chipatso ichi chiyenera kukhala pa menyu, chifukwa chiri ndi mafuta ambirimbiri ophatikizira, zofunika kwa munthu amene anakana mafuta a nyama. Kuonjezera apo, mapuloteni ali ndi mapuloteni ambiri, mavitamini ndi mchere.
  2. Mafuta onunkhira . Kufuna kudya mwachangu, mafutawa si abwino, koma akhoza kuwonjezeredwa ku saladi. Zimathandiza chifukwa cha kukhalapo kwa mafuta omega-3, 6 ndi 9. Tsiku lililonse - 1 tbsp. supuni tsiku.
  3. Sea kale . Katunduyu ali ndi ayodini wochuluka, komanso zinthu zina zothandiza. Mukhozanso kugwiritsira ntchito nori kupanga mipukutu yamagazi.
  4. Tchizi tofu . Katemerayu amapangidwa kuchokera ku soy, yomwe imapereka mapuloteni ambiri. Tchizi zingagwiritsidwe ntchito pa mbale zosiyanasiyana, mwachitsanzo, saladi ndi masangweji. Kuchokera ku soya ndikumakonzeretsanso nyama, yomwe ikhoza kumangiriza mbale yachiwiri.
  5. Nkhosa yambewu yonse . Kuchokera pamenepo konzekerani mkate, pasitala ndi zakudya zosiyanasiyana. Chakudya chotere ndi gwero lamphamvu kwambiri, komanso chimbudzi chochuluka, chomwe chimapangitsa kuti chiwerengero cha zakudya chikhale bwino.
  6. Nkhosa . Zili ndi zakudya zambiri zowonjezera zomwe zimapatsa mphamvu, komanso zimakhala ndi zinthu zambiri zothandiza. Nkhosa zimagwiritsidwa ntchito osati kokha phala, komanso kukonzekera mbale zosiyanasiyana, mwachitsanzo, cutlets.