Uma usudlulele ohlangothini lwabantu abadla inyama noma ubusuvele ukhona kepha awunasiqiniseko sokuthi imiphi imikhiqizo ongayidla, udinga ukudla okuhle kwemifino. Ukungayidli noma yini inyama kungaba nzima ukufaka zonke izakhamzimba ezidingekayo ukuze umzimba wakho usebenze kahle. Ngakho-ke, kubalulekile ukuthi ufunde ukuthi yikuphi ukudla okufanele ukudle nokuthi kungakanani isilinganiso. Ngale ndlela ungahlala uphilile futhi uhlangabezane nezinhloso zakho zemifino.
Ngabe ufuna ukwazi konke okudingekayo ekudleni okulinganiselwe kwemifino?
Ukudla kwemifino
Ukudla kwemifino okuhlelwe kahle kungaba yindlela enempilo kakhulu. Kufana nokudla okubandakanya inyama noma inhlanzi. Kodwa-ke, ukuze lokhu kube njalo, kufanele wazi kahle izakhi zomzimba ezidingekayo emzimbeni wethu. Inani nalo liyadingeka, ngoba umuntu ngamunye uzodinga izidingo ezahlukahlukene zokudla okunempilo.
Ukudla kwemifino kungaba ngezinhlobo ezahlukene:
- I-Ovolactovegetarian. Luhlobo lokudla oluqeda yonke inyama nenhlanzi. Ukulinganisela izakhamzimba, engeza ukudla okususelwa ezitshalweni, amaqanda nobisi. Awudli noma yisiphi isilwane kodwa kuvela kuso.
- Ovovegetarian. Lolu hlobo lokudla luqeda inyama, inhlanzi, nemikhiqizo yobisi. Ukudla okungaqhamuka esilwaneni kuphela iqanda.
- I-Vegan Kudliwa kuphela ukudla okutshalwe ezitshalweni lapha. Akukho okuphuma kokunye noma okunye okunjalo.
Lokhu kudla, uma kuhlelwe kahle, kungalungela imijikelezo yomuntu, kufaka phakathi ukukhulelwa. Kubasubathi futhi kungalinganiselwa futhi kukunikeze izidingo ezanele zokuqhubeka nokwenza ngcono.
Kuzo zonke lezi zizathu, kubalulekile ukuqonda ukuthi ukuba ngumuntu odla imifino kuphela kubandakanya ukwazi kahle ukuthi udlani. Abantu abaningi baba imifino abanolwazi oluncane ngayo bese bagcina behlulekile. Lokhu kungenxa yokuthi uzizwe ubuthakathaka ngoba ayinakho ukudla okudingekayo ukuze kube nempilo. Ukunakekelwa okukhethekile kufanele kukhokhwe ekuhleleni indlela odla ngayo nasekuqaliseni ukuguqulwa kokudla okudingekayo ukuhlangabezana nezidingo zakho.
Izakhi zomzimba namaqembu okudla
Ukudla kwemifino kumele kuhlolisise kahle ukunikelwa kwezakhi ezithile zomzimba ezidingekayo njenge Ziyi-calcium, uvithamini B12, uvithamini D, i-iron ne-omega 3 fatty acids. Uma lezi zakhi zomzimba zingekho ekudleni, kuzoba khona ukushoda futhi sizozizwa sibuthakathaka. Inani nokudla okwahlukahlukene kufanele kuqinisekiswe ukuze lezi zidingo zidingidwe. Kuyalulekwa futhi nokuthola ukukhanya kwelanga okuhle ukufaka i-vitamin D emzimbeni.
Uma indlela odla ngayo i-vegan kuphela, kuyathakazelisa ukufaka isandla i-multivitamin engeza i-vitamin B12 emzimbeni wakho.
Kunamaqembu okudla ahlukile akha ukudla okudla imifino kuphela.
Izinhlamvu zokusanhlamvu
Babaluleke kakhulu. Ziyisisekelo sephiramidi yokudla namandla. Banikela ngama-carbohydrate ayinkimbinkimbi, i-fiber, i-iron namanye amavithamini B. Lezi zinhlamvu zingasinika amandla esiwadingayo ukuqala usuku kahle. Ngaphezu kwalokho, uma sizidla ziphelele, zizosinikeza i-zinc namanye amaminerali.
Izithelo nemifino
Njengoba ukudla okudla imifino kuphela kunokudla okutshalwe ezitshalweni, awukwazi ukuphuthelwa izithelo nemifino. Lokhu kudla kufanele kuhlale ekudleni ngesilinganiso esilinganisiwe. Kungcono ukufaka imifino eningi kunezithelo. Lokhu kungenxa yokuthi imifino inokudla okuphezulu kwekhalori nama-phytonutrients abaluleke kakhulu empilweni.
Ukuze uncedise ukunikela kwethu ngovithamini C, ungafaka ezinye izithelo ezinjengama-strawberry, ama-kiwis nama-citrus.
Amantongomane nemidumba
Njengoba sisusa inyama nenhlanzi, kudingeka sibheke ukudla okunamaprotheni amaningi, amavithamini B, namaminerali. Yilapho amantongomane nemidumba ingena khona esithombeni. I-Soy kanye nokutholakala kwayo nakho kunikeza amaprotheni, njengoba kwenza imbewu namaqanda. Iqanda ngalinye elimhlophe linamagremu ayi-7 wamaprotheni.
Ungathola namaprotheni ekudleni kobisi okunjengobisi noshizi. Ukugcina imisipha yethu iqinile futhi ingalahleki, kuyadingeka ukusebenzisa inani lamaprotheni nsuku zonke. Leli nani liba phakathi kwegremu no-gramu nohhafu wamaprotheni ngekhilogremu ngalinye lesisindo. Ngale ndlela, uma sinesisindo esingamakhilogremu angama-70, kufanele sidle cishe amagremu angama-70 wamaprotheni ngosuku. Uma sizama ukuthola ivolumu yemisipha, lelo nani lenyuka laya ku-2-2,5 amagremu wamaprotheni / ikhilo yesisindo.
Ukudla okunamafutha nokunamafutha
Yize amafutha kucatshangwa ukuthi mabi, ayadingeka. Omega 3 fatty acids ekhona ezinhlanzini ezinamafutha ngeke idliwe ngabantu abadla inyama. Ngakho-ke, kufanele ubheke enye inketho enjengamantongomane, imbewu kanye nokwatapheya. Le mikhiqizo iphezulu ku-omega 3.
Lapha unevidiyo enokubaluleka kwe-omega 3 fatty acid:
Uma kufanele sipheke imifino noma siyisakaze, into encomekayo kakhulu ukusebenzisa uwoyela womnqumo. Inothile kakhulu emafutheni e-monounsaturated enempilo naku-omega 3.
Ukudla kwe-calcium
Masingakhohlwa ukuthi kukhona ukudla okunothile nge-calcium futhi okungezona ezobisi. Izithelo nemifino eminingi inokuqukethwe okuthile kwe-calcium. Uma indlela yokudla ihlukahlukene kakhulu, kungaqinisekiswa ukuthi amazinga e-calcium angasebenza kahle.
Isibonelo sokudla okudla imifino okunempilo
Ukuze konke okushiwo ngenhla kube nokungaguquguquki, sizobona isibonelo sokudla okunempilo.
Desayuno
Ubisi olunemithombo noju. Isinkwa sikakolweni esiphelele noshizi omusha nojamu. Isiphuzo sezithelo.
Njengoba ukwazi ukubona, ubisi lungeziwe ukuthola amaprotheni ne-calcium. Ngaphezu kwalokho, isinkwa esiphelele sinayo ama-carbohydrate kuyadingeka ukuqala usuku kahle. Uju nojamu kusiza ngokudla ikhalori namazinga eglucose egazini. Isithelo sizosinikeza amavithamini adingekayo.
Isidlo sasemini
Isaladi elixutshiwe neqanda kanye / noma i-tofu. Ilayisi enophizi. Isaladi yezithelo ezintsha.
Imifino inomnikelo wamaminerali nezithelo. Ilayisi yandisa amandla ethu ukuthola amandla futhi iqhubeke nosuku.
Isidlakela
Isinkwa sonke sikakolweni ngokhilimu wamakhiwane. I-yogurt enezinyosi.
Nakulokhu siphendukela kokudla okusanhlamvu ukuze kudliwe ikhalori neyogathi ukuthola amaprotheni.
Cena
Isobho le-pasta. Imifino namazambane noshizi ogayiwe. Imousse yogathi. Amantongomane.
Amantongomane asisize ngawo inani elihle le-omega 3 fatty acids kanye noshizi ngokuqukethwe kwamaprotheni.
Ngalolu lwazi uzokwazi ukuqonda kangcono ukudla okudla imifino kanye nokubaluleka kokwazi kahle ukuthi sidlani.