Tiyeni tiphunzire zonse zokhudza Zakudya za Pescatarian. Kodi ndi zathanzidi?

Kodi mukuganiziranso za thanzi lanu ndikusintha momwe mumadyera panopa ndikuyang'ana kwambiri njira yabwino yodyetsera thupi lanu? Mukaganiza choncho, timamva za njira zosiyanasiyana zodyera. Anthu ena amasiya kudya zakudya zonse za nyama monga nyama, nsomba, ndi mazira ndipo amakhala osadya nyama konse. Ena amasiya kudya nyama yokha ndikudya mazira ndi mkaka (osadya nyama). Pakadali pano, pali gulu lina lapadera. Sadya nyama ya nyama zakuthengo monga ng'ombe, nkhumba, ndi nkhuku, koma amadya nsomba ndi nsomba zina zam'madzi. Ndicho chimene timachitcha kuti chakudya cha Pescatarian . Tiyeni tikambirane za izi mozama lero.

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.

Komabe, sadya nyama iliyonse ya kuthengo monga nkhuku, ng'ombe, mbuzi, kapena nkhumba . Tangoganizirani, izi zili ngati kukhala m'banja losadya nyama, koma kudya nsomba zokha.

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.

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.

Ndicho chifukwa chake madokotala amalangiza kuti kuphatikiza nsomba muzakudya zanu osachepera kawiri pa sabata ndikwabwino kwambiri pa thanzi la mtima.

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

Chifukwa chake, ngati mukufuna kukhala Pescatarian, ndi bwino kusankha nsomba zomwe zili ndi mercury yochepa.

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. pescatarian, zakudya za pescatarian, thanzi la Sinhala, zakudya za nsomba, omega-3, kudya bwino, zakudya