⚡ Interactive Clinical Tool
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
Kodi munthu wokonda kwambiri zakudya za anthu otchedwa Pescatarian ndi ndani kwenikweni?
Mwachidule, munthu wodya nyama ya pescatarian ndi munthu amene amadya zakudya zamasamba zomwe zimaphatikizapo nsomba ndi nsomba zina. Chakudya chawo chachikulu chimakhala ndi:- Zipatso ndi ndiwo zamasamba
- Mbewu zonse
- Nyemba monga lentils ndi nandolo
- Mtedza ndi mbewu.
- Mazira ndi zakudya za mkaka (ena amapewanso izi, koma ambiri amadya)
- Ndipo chofunika kwambiri, nsomba ndi nsomba zina monga nkhanu, squid, ndi nkhanu.
N’chifukwa chiyani anthu amatsatira zakudya za Pescatarian izi?
Pali zifukwa ziwiri zazikulu zomwe zimapangitsa izi. Anthu ena amapanga chisankho ichi potengera zifukwa zachilengedwe. Amakhulupirira kuti kuweta nyama zakuthengo kuti apeze nyama kumawononga chilengedwe, kumawononga zachilengedwe zambiri, komanso kumayambitsa kuipitsa chilengedwe. Komabe, anthu ambiri amasankha kudya nsomba chifukwa chodera nkhawa thanzi lawo. Kafukufuku wasonyeza kuti kudya nsomba ndi zomera n’kopindulitsa kwambiri m’thupi.Kodi ubwino weniweni wa izi ndi wotani pa thanzi?
Monga nyama, nsomba ndi gwero labwino kwambiri la mapuloteni. Komabe, nsomba ili ndi ubwino wambiri poyerekeza ndi nyama yofiira.Kafukufuku akusonyeza kuti kuchepetsa kapena kusiyiratu kudya nyama yofiira, makamaka, kumachepetsa chiopsezo cha matenda a mtima ndi kuthamanga kwa magazi .
Bwenzi lapamtima!
Nsomba ndi chinthu chomwe chimathandiza kwambiri pa thanzi la mtima wanu.- Mafuta ochepa okhuta : Ngakhale kuti nyama yofiira ili ndi mafuta ambiri okhuta omwe amawononga mtima, nsomba ili ndi mafuta ochepa kwambiri amtunduwu.
- Omega-3 Yochuluka: Nsomba zamafuta monga salimoni, mackerel, herring, ndi sardines zili ndi omega-3 fatty acids yothandiza pamtima. Omega-3 imeneyi ili ndi maubwino ambiri m'thupi lathu.
- Amachepetsa kuchuluka kwa plaque m'magazi, komwe ndi kuchuluka kwa mafuta m'mitsempha yamagazi.
- Amachepetsa chiopsezo cha kugunda kwa mtima kosakhazikika (arrhythmia) .
- Zimathandiza kuchepetsa triglycerides, mtundu wa mafuta oipa m'magazi. Izi ndi zabwinonso pa thanzi la mtima.
- Mafuta athanzi awa amathandizanso kulamulira kuthamanga kwa magazi.
Kuchepetsa chiopsezo cha khansa
Kafukufuku wapezanso kuti kuchepetsa kudya nyama yofiira, makamaka nyama yokonzedwa, kungachepetse chiopsezo chotenga mitundu ina ya khansa, monga khansa ya m'matumbo.Mwayi wokhala ndi moyo wautali?
Kafukufuku wina adapeza kuti anthu omwe amatsatira zakudya zopatsa thanzi amakhala ndi moyo wautali kuposa omwe amadya nyama yofiira ndi nkhuku.Kodi pali kuipa kulikonse kwa njira iyi? Kodi ndi zinthu ziti zomwe muyenera kusamala nazo?
Monga chilichonse m'moyo, kuchuluka kwa chilichonse sikwabwino. Nsomba ndi nsomba sizili zosiyana. Pali zinthu zingapo zomwe muyenera kudziwa ngati mukuganiza zodya zakudya izi.Ngozi ya Mercury
Ichi ndiye chinthu chachikulu. Mitundu ina ya nsomba, makamaka nsomba zazikulu zomwe zili pamwamba pa unyolo wa chakudya cha m'nyanja, imatha kukhala ndi chitsulo cholemera chotchedwa mercury m'thupi lawo. Mercury iyi ikhoza kuvulaza thanzi lathu, makamaka mitsempha. Anthu awa ayenera kusamala kwambiri:- Amayi oyembekezera
- Amayi oyamwitsa
- Ana aang'ono
| Mlingo wa Mercury | Zitsanzo (kuphatikizapo nsomba zodziwika bwino ku Sri Lanka) |
|---|---|
| Kumwa mowa wambiri (pewani kumwa mowa wambiri) | Nsomba ya Swordfish, Shark, King Mackerel/Large Tuna |
| Mercury yochepa (gulu la chakudya) | Sardini, Herring, Salmon, Anchovies, Shrimp, Squid, Smallmouth Bass |
Kusowa kwa Iron
Nyama yofiira ndi imodzi mwa magwero abwino kwambiri a chitsulo m'thupi lathu. Choncho, ngati tisiya kudya nyama yofiira kwathunthu, anthu ena akhoza kukhala ndi vuto la kusowa kwa chitsulo. Izi ndizofunikira kwambiri kwa akazi omwe ali msambo . Koma palibe chodetsa nkhawa nacho. Pali zakudya zambiri zochokera ku zomera zomwe zili ndi chitsulo chochuluka.- Nyemba, nsawawa, nyemba zobiriwira
- Ndiwo zamasamba zobiriwira monga sipinachi, kale, sipinachi, ndi masamba a moringa
- Tofu
- Chimanga cholimbikitsidwa ndi chitsulo
Musanyengedwe ndi chizindikiro cha "osadya nyama"!
Si zakudya zonse zolembedwa kuti "zopanda nyama" kapena "zamasamba" zomwe ndi zabwino. Nthawi zina izi zitha kukhala zakudya zopangidwa ndi zinthu zambiri. Zitha kukhala ndi shuga wambiri, mchere, ndi mafuta osapatsa thanzi. Chifukwa chake, mosasamala kanthu za zakudya zomwe mukutsatira, ndibwino kuyesa kudya zakudya zambiri zachilengedwe zomwe sizinakonzedwe, zomwe sizingatheke. Chofunika kwambiri ndikulankhula ndi dokotala wa banja lanu musanasinthe kwambiri zakudya kuti muwonetsetse kuti zosowa zanu zonse zatha. Iye adzatha kukupatsani upangiri wazakudya womwe mukufuna.Uthenga Wopita Nawo Kunyumba
- Pescatarian ndi chakudya cha anthu osadya nyama chomwe chimaphatikizapo nsomba ndi nsomba zam'madzi. Sichidya nyama ya nyama zakuthengo.
- Iyi ikhoza kukhala njira yabwino kwambiri chifukwa ili ndi mafuta ambiri a omega-3 omwe ali ndi thanzi la mtima.
- Nsomba zazikulu monga mackerel ndi shaki zimatha kukhala ndi mercury yambiri, choncho amayi apakati ndi ana aang'ono ayenera kusankha nsomba zomwe zili ndi mercury yochepa.
- Popeza simudya nyama yofiira, onetsetsani kuti mwapeza chitsulo chofunikira kuchokera ku zakudya zochokera ku zomera monga mphodza ndi ndiwo zamasamba zobiriwira.
- Kusankha zakudya zachilengedwe, zonse nthawi zonse ndiye njira yabwino kwambiri kuposa zakudya zokonzedwa zomwe zimalembedwa kuti "zopanda nyama."
- Musanasinthe zakudya zanu zazikulu, ganizirani zomwe mukufuna pa zakudya.Ndikofunikira kwambiri kukambirana izi ndi dokotala wanu.
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