Ukudla esikudla nsuku zonke kungaba yingozi, ikakhulukazi uma unquma ukushintshela ekudleni okusha ngaphandle kokwazi kuqala.
Ukudla kungaba yingozi kangakanani, uyabuza. Hhayi-ke, uma ucabanga ukuthi ukuntuleka kwezakhi kungabangela kanjani inqwaba yemiphumela emibi, kusukela ekuzuzeni isisindo kuya ekunciphiseni ukusebenza kwengqondo nabanye, impendulo "iyingozi kakhulu." Uma ufana nabantu abaningi baseMelika, "indlela" yakho entsha ingase ibe eyokuyeka inyama.
Izinzuzo zezempilo zokudla okunempilo nokulinganiselayo kwemifino (i-vegan) akunakuphikwa. Ucwaningo oluningi luye lwabonisa ukuthi ukudla okuhlelwe kahle, okunomsoco, okusekelwe ezitshalweni kuhlotshaniswa nengozi ephansi yokukhuluphala, isifo senhliziyo, isifo sikashukela, isifo sohlangothi, kanye nokuphila isikhathi eside.
Umusho oyinhloko lapha “uwukudla okuhlelwe kahle, okunomsoco, okusekelwe ezitshalweni.” Abantu bahlobanisa ngokuzenzakalela ukudla kwemifino noma kwe-vegan nempilo, kodwa empeleni, ukususa inyama ekudleni akuqinisekisi impilo enhle. Eqinisweni, ukugula imifino kulula njengokugula inyama. Inzuzo yangempela ifika lapho inyama kanye/noma imikhiqizo yobisi ithathelwa indawo izithelo, imifino, okusanhlamvu, isoya, nokudla okunomsoco.
Kungenzeka ukuthi uthola ulwazi lokudla emthonjeni ongathembekile.
Uma uthatha isinqumo sokudla imifino ngemva kokufunda isihloko sikamagazini mayelana nosaziwayo omthandayo okhuluma ngokudla imifino, kufanele ufunde kabanzi. Nakuba bebukeka bezacile futhi benempilo, lokhu akusho ukuthi bathola zonke izinto ezidingekayo ekusebenzeni okujwayelekile komzimba. Ukushoda kwamavithamini kuvamile ekudleni kwemifino okungahleliwe kahle, ikakhulukazi ukuntula kwevithamini B12. Ucwaningo lwakamuva lubonise ukuthi ukushoda kwe-B12 kudlangile kubantu abadla imifino. Ukuntuleka kwamavithamini isikhathi eside kungaholela ekulimaleni kwezinzwa unomphela. Ukugwema ukushoda okunjalo kulula kakhulu: thola umthombo othembekile wolwazi noma uthintane nomelaphi noma isazi sokudla okunempilo.
Ingabe umlutha wokudla okulula?
Ngivame ukuhlangana “nezidakamizwa” ezidla inyama—labo abaye badela inyama futhi bagcwalisa isikhala ngama-chips, ama-pretzels, namabhisikidi ngoba abazi ukuthi yini enye abangayidla. Inkinga ukuthi ukudla okulula akunamsoco. Kungamafutha angenamsebenzi nje agcinwa emafutheni (ngoba awukwazi ukuwadla) futhi akhulise ingozi yesifo senhliziyo. Uma ungumuntu othanda ukudla okulula, zama ukweqa ama-chips e-gravy bese ukhetha ukudla okunomsoco okwengeziwe njengezaqathi, ibhotela lamantongomane, ama-popcorn, ama-crackers okusanhlamvu, noma ama-alimondi anomvini omisiwe.
Ukudla kwakho kuyafana
Cabanga: uvuka njalo ekuseni ugqoke izingubo ezifanayo. Nakuba izingubo zakho zibukeka zizinhle ephathini, aziyilungele inhlolokhono yomsebenzi. Ngezansi: isudi eyodwa ayikwazi ukufanela zonke izidingo zomuntu siqu nezomsebenzi. Cishe uthola lokhu engikutholayo: kulesi simo, isudi yakho iwukudla kwakho. Uma udla into efanayo ngaso sonke isikhathi, uzobe untula amavithamini amaningi abalulekile, amaminerali, namafutha anempilo, ubeka engcupheni ukuntuleka kwezakhi noma ubuyele enyameni.
Izinhlobonhlobo zokudla ziyisihluthulelo uma kuziwa empilweni. Gxila ekutholeni amaprotheni anele (amantongomane, imbewu, okusanhlamvu, i-tofu), i-calcium (imifino emnyama neluhlaza, i-kale, i-broccoli), insimbi (ubhontshisi owomile nodali, ubhontshisi, ubhontshisi), uvithamini B12 (okusanhlamvu kwasekuseni okunandisiwe, ubisi lwesoya, inhlanzi enamafutha) , uvithamini D (ukukhanya kwelanga kwasemini nezithako), futhi ngokuvamile udla izithelo nemifino eyengeziwe.
Uhlala kubhamuza lamaprotheni
Uma kukhulunywa ngamaprotheni, kukhona ukucwasa okubili. Enye ukuthi ungathola kuphela amaprotheni "angempela" avela ku-steak nenkukhu, kanti okwesibili ukuthi udinga amaprotheni amaningi ukuze ube nempilo. Uma uhlala kubhamuza lamaprotheni, sengizoliqhumisa. Nakuba ukudla kwakho kungasaqukethe amaprotheni aququdayo futhi aququdayo, amaprotheni avela emithonjeni engazange enze noma yimuphi umsindo nawo alungile.
Imithombo emihle yamaprotheni asekelwe ezitshalweni ihlanganisa udali, ubhontshisi wesoya, ibhotela lamantongomane, iquinoa, ubhontshisi omnyama nobomvu, uphizi, nophizi. Ngaphezu kwalokho, udinga okuncane kakhulu kunalokho okucabangayo. Abantu abaningi badinga cishe u-0,8 g nge-1 kg yesisindo.
Ungakwazi ukubala lokhu ngezinyathelo ezimbalwa ezilula:
- Hlukanisa isisindo ngamakhilogremu ngo-2,2 ukuze uthole isisindo ngamakhilogremu
- Phindaphinda inombolo ewumphumela ngo-0,8-1
- Isibonelo, uma unesisindo esingamakhilogremu angu-125, udinga cishe amagremu angu-45-57 wamaprotheni ngosuku.
Ucabanga ukuthi awuvikelekile ezifweni ezibangelwa ukudla
Nakuba abaningi beshintshela ekudleni kwemifino ngenxa yezizathu zempilo, abanye baqala le ndlela ngemva kokuchitha ubusuku obuningi eduze kwendlu yangasese. Ngeshwa, ukudla okusekelwe ezitshalweni ngeke kukuvikele ngokuphelele kumagciwane ayingozi ekudleni kwakho. Eqinisweni, umbiko we-CDC ubonisa ukuthi izitshalo zibangela izifo eziningi ezitholakala ekudleni njengenyama. Nakuba ukuqubuka kwezifo ezibangelwa ukudla kwenzeka cishe masonto onke, yizo ezivame kakhulu kuphela ezifika ezindabeni.
Isibonelo, ukuqubuka kwe-listeriosis ngenxa ye-cantaloupe, eyabulala abantu abangama-33 futhi yagula cishe abantu abayi-150 ngo-2011. Okubalulekile ukuthi ukuphepha kokudla kufanele kuze kuqala kunoma ngubani (ikakhulukazi izingane kanye nabantu abanamasosha omzimba abuthakathaka) ofuna ukugxila kukho. ukudla “okuhlanzekile”.
Izitshalo ziyamangalisa, kodwa azihlali zithola ukunakwa okufanele. Ngokugwema la maphutha futhi ubeke izitshalo phezulu ekudleni kwakho, ungakwazi ukwengeza iminyaka empilweni yakho futhi, okubaluleke nakakhulu, wengeze impilo eminyakeni yakho!