Kungakhathaliseki ukuthi umusha emhlabeni we-vegetarianism noma isibukeli esisanda kuqoqa ulwazi mayelana nokudla okusekelwe esitshalweni ukuze kuthathwe izinqumo kamuva, lokhu okubalulekile kungaba usizo. Sizobheka izimpendulo zemibuzo ecindezela kakhulu mayelana nokudla imifino. Ingabe i-vegetarianism iwukudla okunempilo okungase kwenzeke? Yebo futhi cha. Ngakolunye uhlangothi, ukudla kwemifino kunempilo uma udla ukudla okulinganiselayo futhi udla zonke izakhi ezidingekayo. Ngakolunye uhlangothi, ukumane uyeke inyama ngeke kuyithuthukise impilo uma ukudla kwakho kuqukethe amafutha anamafutha, ukudla okucolisisiwe, “nama-kilojoule angenalutho.” Ngaphezu kwalokho, ungakhohlwa ukuthi ngaphezu kokudla okunomsoco, kunezinye izici eziningi ezibalulekile empilweni yomzimba nomoya. Izinhlamvu ezihlumile nezinkwa ezigcwele okusanhlamvu zilungile. Okungcono nakakhulu, lapho umsoco onjalo uhambisana nemidlalo noma ukuqina, futhi ungahlali phezu kombhede noma, uNkulunkulu angakwenqabeli, ukubhema ugwayi. Yiziphi izinzuzo eziyinhloko zokuba umuntu ongadli imifino? 1. Ukudla kwemifino kune-cholesterol ephansi kakhulu namafutha agcwele. 2. Ukudla kwezitshalo kunothe kakhulu ngefayibha kunokudla kwezilwane. 3. Ukudla okuningi kwezitshalo kuqukethe inani elikhulu lamavithamini B abalulekile kanye ne-folic acid. Izithelo nemifino kuyimithombo enamandla yama-phytochemicals esiza zonke izitho zisebenze kahle. 4. Abadla imifino bavame ukudla ama-calories ambalwa. Ucwaningo lubonisa ukuthi abantu abadla ikhalori ephansi kodwa ukudla okunomsoco baphila isikhathi eside futhi benempilo. 5. Lapha kubalulekile futhi ukuqaphela umnikelo obalulekile emvelweni. Ukondla umuntu odla imifino kudinga isikhathi esincane nezinsiza. Ingabe ikhona i-calcium eyanele ekudleni kwemifino? Yebo. Ngaphezu kwemithombo yobisi, kukhona okunye ukudla okuningi okuqukethe i-calcium ekudleni okusekelwe ezitshalweni. Lezi zihlanganisa Kuthiwani ngensimbi? Ngokusho kocwaningo, abantu abadla imifino, ukudla kwabo okuhlukahlukene, abahlushwa i-anemia ngaphezu kwabadla inyama. Inani elikhulu lokudla kwezitshalo liqukethe uvithamini C, okhuthaza ukumuncwa kwensimbi. Ingabe amaprotheni anele emithonjeni yemifino? Amaprotheni ayisakhiwo esibalulekile emzimbeni womuntu. Ama-amino acid, amabhlogo wokwakha amaprotheni, angahlanganiswa ngumzimba ngokwawo noma avele ekudleni. Ngokudla, sithola ama-amino acid angama-20, kuyilapho umzimba ungakhiqiza angu-11 kuphela. Ama-amino acid ayisishiyagalolunye abalulekile kufanele atholakale ekudleni. Izinhlobonhlobo zokusanhlamvu, okusanhlamvu nemifino zingamboza izidingo zethu ze-amino acid. Ukudla kwaseNtshonalanga, okucebile ngemikhiqizo yenyama, kugcwalisa umzimba ngamaprotheni aphindwe izikhathi ezi-2 kunokuvamile. Ngaphezu kwalokho, iningi lamaprotheni livela enyameni, kanye namafutha agcwele. Eqinisweni, isidingo sethu samaprotheni sincane kakhulu kunalokho okudla inyama evamile. Ukudla okunconyiwe kwamaprotheni kwansuku zonke kumuntu omdala cishe amagremu angu-0,8 ngekhilogremu ngayinye yesisindo somzimba. Sebenzisa ifomula elandelayo ukuthola isidingo sakho: . Ungathandana kanjani nokudla kwemifino uma ngingumuntu othanda inyama? Kulokhu, kufanele uzame izitsha zobuhlanga ze-Asian, Greek and South Asian cuisine. Izinongo zigcizelela ngokuphelele ukunambitheka kwemifino, okwenza kube sobala. Ngisho nezitsha eziningi zase-Italy, ezifana ne-pasta enemifino, zingakhanga ummeleli wokudla kwendabuko. Futhi-ke, zama izinhlobonhlobo ezingapheli zamasaladi emifino, izithelo, ubhontshisi, nembewu!
2022-11-11