Amathiphu ayi-10 kwabadla imifino evela ku-USDA Nutrition Center
I-Vegetarianism ingaba inketho yokudla okunempilo. Into esemqoka ukudla izinhlobonhlobo zokudla ngobuningi obanele ukuze uhlangabezane nezidingo zakho zekhalori nezakhi.
1. Cabanga Ngamaprotheni
Izidingo zakho zamaphrotheni zingahlangatshezwa kalula ngokudla izinhlobonhlobo zokudla kwezitshalo. Imithombo yamaprotheni yabadla imifino ihlanganisa ubhontshisi nophizi, amantongomane nesoya, kanye nokudla okufana ne-tofu ne-tempeh. I-Lacto- kanye ne-ovo-vegetarian nayo ingathola amaprotheni emaqandeni nasemikhiqizweni yobisi.
2. Imithombo ye-calcium yamathambo
I-calcium isetshenziselwa ukwakha amathambo namazinyo. Abanye abadla imifino badla imikhiqizo yobisi, eyimithombo emihle kakhulu ye-calcium. Eminye imithombo ye-calcium etholakala kubantu abadla imifino ubisi lwesoya oluqiniswe nge-calcium (isiphuzo sesoya), i-tofu ene-calcium sulfate, okusanhlamvu kwasekuseni okune-calcium ene-calcium enojusi wewolintshi, neminye imifino enamahlamvu aluhlaza (isipinashi, itheniphu, ulethisi, i-bok choy).
3. Izinhlobonhlobo ekudleni kwakho
Izitsha eziningi ezithandwayo ziyimifino noma ingaba yimifino, njengama-noodle anesoso, i-pizza yemifino, i-lasagna yemifino, i-tofu, i-stir-fry yemifino, i-bean burrito.
4. Zama ama-soy burgers, ama-soy skewers, izinja ezishisayo zesoya, i-tofu egayiwe noma i-tempeh, kanye ne-fruit kebabs. Imifino ethosiwe nayo imnandi!
5 . Sebenzisa ubhontshisi nophizi
Ngenxa yokuqukethwe okuphezulu kwezakhi zikabhontshisi nophizi, kunconywa kuwo wonke umuntu, imifino kanye nabangewona imifino ngokufanayo. Jabulela isaladi likabhontshisi noma isobho sephizi. Ama-pie amnandi kakhulu anokugcwalisa ubhontshisi.
6. Zama izinguqulo ezahlukene zemifino imikhiqizo yenyama, ezinokunambitheka nokubukeka kozakwabo abangadli imifino, kodwa zinamafutha aphansi futhi azinayo i-cholesterol. Zama ama-soy patties ngesidlo sasekuseni, amasoseji okudla kwakusihlwa, namabhega kabhontshisi noma i-falafel.
7. Iya endaweni yokudlela
Izindawo zokudlela eziningi zinikeza izinketho zemifino. Buza mayelana nokutholakala kwemenyu yemifino. Oda imifino noma i-pasta esikhundleni senyama.
8. Lungiselela ukudla okulula okumnandi
Khetha amantongomane angenasawoti njengokudla okulula bese uwafaka kumasaladi noma ezitsheni eziyinhloko. Ungakwazi ukwengeza ama-alimondi noma ama-walnuts esikhundleni sikashizi noma inyama esaladini eliluhlaza.
9. Thola uVithamini B12
I-Vitamin B12 itholakala ngokwemvelo kuphela emikhiqizweni yezilwane. Abadla imifino kufanele bakhethe ukudla okuqiniswe ngale vithamini, okufana nezinhlamvu noma imikhiqizo yesoya, noma bathenge uvithamini B12 ekhemisi uma benqaba noma yimiphi imikhiqizo yezilwane. Bheka ilebula ukuthi ukhona yini uvithamini B12 ekudleni okuqinisiwe.
10. Hlela imenyu yakho ngokweziqondiso zesayensi zokudla.