Ukudla okusekelwe ezitshalweni kuya ngokuya kuduma emhlabeni wonke. Ngenkathi abantu beqhela kuma-omnivores, umbuzo usasele: Ingabe ukudla kwemifino nemifino kunempilo ngempela? Impendulo inguyebo, kodwa nge-caveat. Ukudla kwemifino kanye ne-vegan kunempilo uma kuhlelwe kahle, kunikeza imisoco eyanele, futhi kusize ukuvimbela nokwelapha izifo.
Nokho, ukudla imifino kusazungezwe izinganekwane eziningi. Ake sibheke amaqiniso.
Inganekwane 1
Abadla imifino nemifino abawatholi amaprotheni anele
Njengoba inyama isifana namaprotheni, abathengi abaningi bafisa ukuthola zonke izinhlobo zemithombo esekelwe esitshalweni yezinto eziqukethe. Kodwa-ke, amaqhinga akhethekile awadingeki lapha - ukudla okucatshangelwe kahle kwanele. Ngokuvamile, amaprotheni ezitshalo aqukethe i-fiber eyengeziwe kanye namafutha amancane agcwele. Lokhu kwakheka kuyisisekelo sokudla okunempilo yenhliziyo. Kunemithombo eminingi yezitshalo yamaprotheni angena kahle ekudleni okunempilo: okusanhlamvu, imikhiqizo yesoya, okusanhlamvu okuphelele, amantongomane, ubisi lwe-skim.
Imifino kufanele idle amaprotheni amaningi kunalabo abadla inyama kanye nemifino ye-lacto. Isizathu siwukuthi amaprotheni atholakala kuzinhlamvu eziphelele kanye nemifino ayimuncwa kancane umzimba kunamaprotheni ezilwane. Amaprotheni emvelaphi yezitshalo avalelwe ezindongeni zamaseli, okwenza kube nzima ukuwakhipha nokuwahlanganisa. Ama-Vegans ayelulekwa ukuthi adle ukudla okufana ne-bean burritos, i-tofu, i-chili lentil, nemifino ethosiwe.
Inganekwane 2
Impilo yamathambo idinga ubisi
Ubisi akukhona kuphela ukudla okungasiza umzimba wakhe amathambo aqinile futhi uwavikele. Impilo yamathambo idinga imisoco eminingi, okuhlanganisa i-calcium, i-vitamin D, namaprotheni. Ngayinye yalezi zithako ikhona ezitsheni ezisekelwe ezitshalweni ezifana ne-broccoli, i-bok choy, i-tofu, nobisi lwesoya.
Uma ungadli imikhiqizo yobisi, udinga umthombo owengeziwe we-calcium etholakala emithonjeni yezitshalo. Kunconywa ukudla ukudla okucebile nge-calcium - okusanhlamvu, ujusi wewolintshi ne-tofu. Ukudla okunjalo kufanele kuhambisane nokuzivocavoca umzimba, i-yoga, ukugijima, ukuhamba nokuzivocavoca kuyasiza.
Inganekwane 3
Ukudla isoyi kwandisa ingozi yomdlavuza webele
Kubantu abadla imifino nabadla imifino, isoya iwumthombo okahle wakho kokubili amaprotheni ne-calcium. Abukho ubufakazi bokuthi isoyi iyandisa ingozi yomdlavuza webele nganoma iyiphi indlela. Akuzona izingane noma intsha edla isoyi eyabonisa amazinga akhulayo alesi sifo. Kungakhathaliseki ukuthi hlobo luni lokudla, ukuhlukahluka kuyisihluthulelo.
Inganekwane 4
Ukudla kwemifino akufanelekile kwabesifazane abakhulelwe, izingane kanye nabasubathi
Ukudla okufanele kwemifino nemifino kungazanelisa zonke izidingo zabantu bayo yonke iminyaka, kuhlanganise nabesifazane abakhulelwe, abesifazane abancelisa ibele, nabasubathi. Udinga nje ukuqiniseka ukuthi umzimba uthola zonke izakhi ezidingekayo. Ngokwesibonelo, abesifazane abakhulelwe badinga insimbi eyengeziwe; kufanele badle ukudla okune-iron okuthe xaxa okuhlanganisa uvithamini C, ozosiza ekwandiseni ikhono lomzimba lokumunca. I-ayoni ayimuncwe kahle uma iphuma emthonjeni wezitshalo. Kudingeka inhlanganisela yensimbi ne-vitamin C: ubhontshisi ne-salsa, i-broccoli ne-tofu.
Ukudla kwemifino kungasiza ekuqinisekiseni ukukhula okuvamile kwezinsana, izingane, kanye nentsha. Ama-Vegans—abadala nezingane—angadinga amaprotheni athe xaxa, kuye ngokuthi imizimba yawo iwacubungula kanjani amaprotheni asekelwe ezitshalweni. Nokho, lezi zidingo ngokuvamile zingahlangatshezwa uma ukudla kuhlukahlukene futhi kuqukethe ama-calorie anele.
Abasubathi abaningi abaqhudelanayo kufanele badle amaprotheni amaningi kanye nezakhi zomzimba, okungenzeka ukuthi zivela emithonjeni yezitshalo.
Inganekwane 5
Noma yimuphi umkhiqizo wemifino unempilo
Amalebula athi “imifino” noma “imifino” akusho ukuthi sinomkhiqizo onempilo ngempela. Amanye amakhukhi, ama-chips, nokusanhlamvu okunoshukela kungase kube imifino, kodwa maningi amathuba okuba aqukathe ushukela wokwenziwa namafutha angenampilo.
Ukudla okugayiwe njengama-veggie burger kungase kubonakale kuyindlela elula yokudla i-vegan, kodwa akuphephile ngempela kunozakwabo bezilwane. Ushizi, nakuba uwumthombo omuhle kakhulu we-calcium, nawo uqukethe amafutha agcwele kanye ne-cholesterol. Okuqukethwe komkhiqizo kufanele kubhalwe kulebula. Amafutha agcwele, ushukela owengeziwe, ne-sodium yizithako ezibalulekile ezibonisa ukuthi umkhiqizo uyangabazeka.