Ukuhlelwa kokudla kokudla imifino

I-Vegetarianism uhlelo olukhethekile lokudla okunika amandla okususa cishe zonke izifo futhi ujabule ngokweqiniso. Abalandeli bayo, ukuphatha okunomlando omude, ngisho nososayensi nodokotela bayakufakazela lokhu. Kuliqiniso, konke kuyacacisa ukuthi uzwe kuphela amandla ayo omlingo kuwe uma uhlela kahle indlela odla ngayo.

Kungani kubalulekile ukunaka ngokukhethekile ekudleni kwakho?

Kungukudla okulinganiselayo okuvumela umuntu ukuthi ahlangabezane nezidingo zakhe zezakhamzimba ezibalulekile. Ukwenqatshwa kwalokhu noma lowo mkhiqizo onothisa umzimba ngalezi zakhi ugcwele imiphumela uma ukuntuleka kwawo kungagcwaliswa.

Awudingi ukuya kude ukuze uthole izibonelo. , njengezifo ezihambisana nazo, imvamisa akuyona nje imiphumela yokuhlela okungafanele kokudla kwakho. Vele, lokhu akusebenzi ekuphikisweni kokudla imifino uqobo, okwathi ngasizathu simbe kwangaziwa ngesikhathi.

Amaphutha wokuhlela ukudla

• Iphutha elijwayeleke kakhulu elenziwa abadla imifino kuphela ukudla ukudla okufanayo, ngaphandle kwenyama. Lokhu akulungile ngokuphelele futhi umzimba uzokukhumbuza lokhu ngokushesha okukhulu. Ukuhlaselwa yikhanda, ukuphelelwa amandla, ukudangala nokunye “okujabulisayo” okubonwayo. Ukuvimbela lokhu ukuthi kungenzeki, udinga nje ukufaka amaprotheni ezilwane esikhundleni semifino. Ngemuva kwakho konke, yibo abahlinzeka ukukhula kwezicubu zemisipha, ukuhlanganiswa kwama-enzyme nokusebenza okujwayelekile kwazo zonke izitho nezinhlelo.
• Ngaphezu kwamaprotheni, abantu abadla imifino bangase bangabi nayo insimbi, i-zinc, i-vitamin B12, i-omega-3 fatty acids ne-calcium. Lokhu kwamuva kubaluleke kakhulu njengoba kubhekele impilo yamazinyo. Ukudla kwemifino okunenqwaba yezithelo futhi, ngokufanele, ama-organic organic aqukethe, kushiya ngokungathandi uphawu lwayo koqweqwe lwawo lwamazinyo. Futhi ngezinye izikhathi kuholela ngisho nokunyamalala kwayo. Akukhona kuphela ukudla okunokuqukethwe kwe-calcium kuzosiza ukugwema lokhu, kodwa futhi ukuhamba elangeni (kugqugquzela ukukhiqizwa). Esimweni lapho nazo zingenamandla, udinga ukuxhumana ne-endocrinologist bese uhlola indlala yegilo.
• Indlala yegilo ingalimala ngenxa yokwenqaba kukasawoti. Iqiniso ngukuthi akubona bonke abantu abadla imifino kuphela abazi ukuthi ukuntuleka kwayo emzimbeni nakho kudinga ukugcwaliswa. Ngokwesibonelo, ukudla kwasolwandle, ezihlukahlukene izithasiselo zokudla. Ngaphezu kwalokho, aqukethe iodine, edingekayo ukuze kukhiqizwe amahomoni. Kodwa hhayi kuphela isimo sezempilo esijwayelekile sincike ekugcineni, kodwa futhi nempilo yamazinyo.

Izinto ezibalulekile zokudla imifino kuphela

1. 1 … Iza emzimbeni ngemikhiqizo yesoya, amantongomane, okusanhlamvu, okusanhlamvu noma imikhiqizo yobisi, uma ingakhishiwe ekudleni. Kunombono wokuthi ukudla kwamaprotheni nsuku zonke kumuntu akufanele kube ngaphansi kwesisindo sakhe ngamakhilogremu. Ngamanye amazwi, umzimba udinga igremu elilodwa lamaprotheni ngekhilogremu ngayinye.
2. 2 … Inendima ebalulekile emzimbeni - inesibopho sokwakheka kwegazi, ukuzivikela komzimba kanye nempilo jikelele. I-ayoni imuncwa kakhulu ephalishini le-buckwheat, imifino eluhlaza eluhlaza, amantongomane, imbewu, isinkwa esiphelele, i-oatmeal, izithelo ezomisiwe namaqanda.
3. 3 … Inikeza ukwakheka kwegazi okuvamile kanye nemetabolism futhi itholakala emikhiqizweni yesoya, izimila zasolwandle, amantongomane kaphayini, imikhiqizo yobisi olubilile namaqanda, kodwa ngamanani amancane. Yingakho kuvamile ukuthi abantu abadla imifino basebenzise izithasiselo zokudla okunomsoco ukuze bagcwalise ukuntuleka kwaleli vithamini. Ngendlela, emathunjini anempilo, angenziwa yedwa. Imithi ethile kuphela, kuhlanganise nama-hormone, ingaphazamisa ukumuncwa kwayo.
4. I-4 - impilo yamazinyo namathambo incike kuyo. Imikhiqizo yobisi ngokwesiko ibhekwa njengomthombo wale micronutrient, kodwa abadla imifino bangakwazi ukufaka esikhundleni sezithelo, i-tofu, imifino enamaqabunga amnyama, noma ubisi lwesoya.
5. I-5 - ubamba iqhaza ekuphenduleni kwe-biochemical futhi unesibopho sokuzivikela komzimba. Abadla imifino bangagcwalisa ukuntula kwayo ngokufaka imidumba, imbewu yethanga, namahlumela okusanhlamvu ekudleni kwabo.
6. 6… Inhliziyo, ubuchopho, isikhumba namalunga kuyazidinga kakhulu. Ngaphezu kwezinhlanzi, lezi zinto zitholakala embewini, amantongomane nasezihlumweni zokusanhlamvu.

Ukwenziwa kwamaprotheni nensimbi

Bathi ukuthola izinto ezizuzisayo ekudleni akuyona into ebaluleke kakhulu. Kubaluleke kakhulu ukuhlinzeka ngezimo ezifanele zokugaya kwazo okuphezulu.

• Amaprotheni amuncwa kangcono emikhiqizweni yobisi - cishe i-100%. Yiqiniso, izinga lamafutha azo nalo linendima. Amaphesenti aphezulu kakhulu, kanye naphansi kakhulu, avimbela ukufana kwekhwalithi ephezulu. Ngendlela, ushizi udinga ukufudunyezwa kancane ngaphambi kokusetshenziswa. Ngendlela efudumele, ethambile kancane, i-98% yamaprotheni imuncwa kuyo. Ngaphezu kwalokho, ungathola okuningi kwezinzuzo zamantongomane, ikakhulukazi kusuka. Amaprotheni avela kubo ahlanganiswe ngu-80 - 87%. Kodwa-ke, akumelwe sikhohlwe ukuthi anamakhalori amaningi, agayeka kancane futhi akhulula kancane amandla. Ngakho-ke, kuhle ukuwasebenzisa ekuseni. Futhi, okusanhlamvu ngisho nemifino nezithelo kuzosiza ukugcwalisa ukuntuleka kwamaprotheni. Yiqiniso, lezi zamuva ziqukethe i-fiber eningi kakhulu nemicu eqinile ephazamisa inqubo yokumunca. Ungalungisa isimo ngokungeza amaconsi ambalwa amafutha yemifino esitsheni semifino. Ngaphezu kwalokho, kanye namafutha, amaprotheni kuphela, kodwa futhi amavithamini nama-microelements azomuncwa kangcono. Yingakho izazi zokudla zeluleka ukungeza ibhotela kokusanhlamvu noma ukumane ubilise obisini.
• Ukumuncwa kwensimbi. I-Phytic acid, i-calcium ne-caffeine ingaphazamisa le nqubo. I-Phytic acid itholakala ezinhlamvini, emidumba, nakwimifino ethile. Ukwakha ama-insoluble compounds ngamaminerali, kuvimbela ukuthi angamuncwa amathumbu. Kepha kuhlala kuphephe ngokuphelele, inqobo nje uma kulandelwa ukudla okulinganiselayo. Ukugwema ukudla okune-calcium noma iziphuzo ezine-caffeine nakho akuwona umqondo omuhle. Kuhlakaniphe kakhulu ukumane uzidle isigamu sehora ngemuva kokudla isidlo esine-iron. Kodwa izithelo ezisawolintshi zingadliwa ngokuhambisana. I-Vitamin C ikhuthaza ukumuncwa kwe-iron.

Yini enye umuntu odla imifino okudingeka azi ngamaphrotheni

Ingabe ufuna ukuthola okuningi ekudleni kwakho kwamaprotheni asekelwe esitshalweni? Bese uhlanganisa imikhiqizo ye-herbal. Iqiniso liwukuthi amaprotheni ezilwane, abantu abadla imifino okufanele bawalahle, abizwa ngokuthi aphelele, njengoba aqukethe wonke ama-amino acid abalulekile ngesilinganiso esifanele, okungenakushiwo mayelana namaprotheni ezitshalo. Kungakho, lapho udweba imenyu yakho, udinga ukuhlanganisa izinhlobo ezahlukene zemikhiqizo. Kulokhu, sikhuluma ngama-legumes kanye nezinhlamvu. Kalula nje, ngerayisi noma isobho likadali nesinkwa esigcwele okusanhlamvu, ngokuqinisekile uzocebisa umzimba wakho ngawo wonke ama-amino acid abalulekile.

Izimfihlo zokwenza ukudla okufanele

Yini into esemqoka ekwenzeni ukudla, kufaka phakathi okudla imifino kuphela? Ibhalansi phakathi kokudla kwamaqembu amakhulu okudla. Ukuze sikuzuze, izazi zokudla okunomsoco ziyeluleka:

• Yidla izithelo nemifino eminingi ngangokunokwenzeka. Ngesikhathi sokudla okuyinhloko nanjengokudla okulula. Sekukonke, kufanele kube nokuhlinzekwa kokudla okungenani okungu-6 kuye ku-7 ngosuku.
• Khumbula okusanhlamvu. Lokhu kungumthombo wama-amino acid, ngakho-ke kufanele afakwe kwimenyu yansuku zonke okungenani kabili.
• Faka imidumba ekudleni. Kanye nokusanhlamvu, bazokunothisa ukudla ngawo wonke ama-amino acid abalulekile. Ungazisebenzisa ngasikhathi sinye noma uwedwa. Into esemqoka ukuthi kufanele okungenani ibe izikhathi ezi-1 - 2 ngosuku.
• Sebenzisa amaprotheni powders nezinye izakhamzimba njengoba kudingeka. Zinamakhalori aphansi futhi azinabungozi ngokuphelele, kepha ngasikhathi sinye zingakhuphula kakhulu inani lamaprotheni futhi zilandele umkhondo kunoma yisiphi isidlo. Isazi sokudla okunomsoco noma isazi sokudla okunempilo sizokusiza ukhethe okufanelekile.
• Yidla ukudla okuyi-superfood kaningi. Lena imikhiqizo evamile yokudla, equkethe inani eliphezulu lezakhamzimba. Lokhu kufaka phakathi i-acai, i-spirulina, i-vanilla pods, i-cashew eluhlaza, i-cocoa ephilayo, i-guarana.

Yini okufanele kube imenyu yemifino yansuku zonke

Izazi zokudla okunempilo zithi imenyu yabantu abadla imifino kuphela kufanele icebe, nezitsha ngokwazo kufanele zihlukahlukene futhi zilungiswe kahle. Lapho-ke ngeke kube khona umuzwa wendlala nesifiso sokubuyela enyameni.

Izeluleko ezimbalwa ezilula zizosiza ekuqiniseni ukuzethemba kwakho kukhetho lwakho:

1. Udinga ukuhlela indlela odla ngayo ngendlela yokuthi iqukethe okungenani ukudla okuyinhloko okuthathu kanye nokudla okulula okuningana. Ukudla kwezitshalo kudliwa kakhulu ezingxenyeni ezincane, kepha kaningi. Ngoba nje kugaywe ngokushesha, okungashiwo ngemidumba.
2. 2 Ukulondoloza amavithamini aphezulu nokulandela umkhondo, zonke izitsha kufanele zinikezwe ubuncane bokulungiswa kokupheka. Kungcono ukwenqaba ngokuphelele.
3. 3 Lapho kukhona izifo ezingapheli zomgudu wamathumbu noma uhlelo lwezinhliziyo, kungenzeka ukunamathela ezimisweni zokudla kwemifino. Kodwa-ke, kungcono ukunciphisa ukusetshenziswa kokudla okuphikisiwe kulezi zifo. Ngaphandle kwalokho, bazohlala becasula ukukhushulwa.
4. 4 Ukuze uzwe ukugcwala kokunambitha lapho ulungiselela izitsha zemifino, udinga ukucabangela ukuhambisana nokuhambisana kwemikhiqizo.
5. 5 Futhi ukuze uthole okuningi ekudleni kwakho okusha, udinga ukupheka konke ngothando!

Ngokusho kwemithombo yasendulo, umgomo wokudla imifino awukhawulelwanga ekunciphiseni isisindo noma ekuqedeni zonke izifo. Lolu hlelo lokudla okunempilo lwenzelwe ukusiza umuntu ukuba athole ukuvumelana nenjabulo yangempela. Kepha lokhu kungenziwa kuphela ngokulandela ngokuqinile imigomo yayo.

Khumbula lokhu, hlela ngokucophelela indlela odla ngayo, funa okuthandayo kanye nokuhlola - futhi uzokubona maduze lokhu!