Sawubona! Siyajabula ukuthi uthathe isinqumo sokujoyina abadla imifino. Ukungadli imifino kusho ukujabulela ukudla okungenanyama kuyilapho uthuthukisa impilo yakho futhi usiza ukwenza umhlaba ube indawo engcono. Ngokuqinisekile uzozizwa imiphumela emihle yokudla kwemifino futhi impilo yakho izothuthuka kokubili ngokomzimba nangokwengqondo esikhathini esifushane ngemva kwesinqumo sakho. Nsuku zonke evikini elilandelayo, uzothola i-imeyili ezophendula eminye yemibuzo ejwayelekile abantu abashintshela ekudleni kwemifino ababa nayo. Ngaphezu kwalokho, sizokuthumela amaqiniso athakazelisayo nolwazi olwengeziwe, kanye nemisebenzi yansuku zonke. Yenza konke okusemandleni akho ukugcina ukuzivocavoca kwakho njalo. Lokhu kuzokuvumela ukuthi ubambe iqhaza ngenkuthalo ekuhambeni kwemifino. Ungakhathazeki – kulula! Lona ngumbuzo obaluleke kakhulu okufanele uzibuze wona ngaphambi kokuzama ukuba ngumdli wemifino. Ukwazi izizathu eziqondile ezikugqugquzelayo kuzokusiza ugweme isilingo sokuphinde udle inyama. Bheka uhlu olulandelayo lwezizathu ezivame kakhulu ezenza abantu badle imifino bese ubheka lezo ezikukhuthazayo. Omunye wemiphumela ebonakalayo kakhulu yokushintshela ekudleni kwemifino impilo engcono. Ucwaningo oluqhubekayo lubonisa ukuthi abantu abadla imifino banempilo kunontanga yabo abayizimfishane. Ucwaningo lwezempilo olwenziwa ngo-2006 lwaqinisekisa ukuthi abantu abadla imifino noma abadla inyama kuphela banamathuba angu-11% okukhuluphala ngokweqile, kanti ukudla imifino kuholela ekwehleni okukhulu kwengozi yokugula, okuhlanganisa izifo ezifana nesifo senhliziyo, umdlavuza nesifo sikashukela. . Ngokusobala, abadla imifino banempilo enhle kakhulu. Ngokwe-UN FAO (Food and Agriculture Organization), i-18% yegesi ebamba ukushisa emhlabeni wonke ivela embonini yenyama. Ukukhiqizwa kwenyama ngokwemvelo akukhiqizi. Okubalulekile ukuthi kuthatha i-calorie yemifino engu-1 ukukhiqiza ikhalori eyi-10 yenyama. Ngokombono wezomnotho, ukukhiqiza okunjalo akusebenzi kahle. Isici ezindlekweni zokuthutha, izindlu, imfucuza yenyama kanye nokungcoliswa kwamanzi, futhi unenye yezimboni ezingcolile kakhulu, ngokwezwi nezwi. I-FAO iphinde yathi ukukhiqizwa kwenyama kuyimbangela enkulu yokugawulwa kwamahlathi eLatin America, hhayi ukwanda kwezitshalo zesoya, ngokusho kweminye imithombo. Njengoba izwe liya liceba, nesidingo senyama siyakhula. Ngokuba umuntu ongadli imifino, uzokweqa "isixhumanisi esimaphakathi" futhi uqale ukuthola ama-calories ngqo. Izigidigidi zezilwane zibulawa minyaka yonke ukuze kwanelise umkhuba wenyama yomuntu, futhi eziningi zazo zakhuliswa ngaphansi kwezimo ezinonya. Isilwane sithathwa njengeyunithi yokukhiqiza, hhayi njengesidalwa esiphilayo esinezifiso, izidingo kanye nekhono lokuzwa ubuhlungu. Izilwane zikhula ngaphansi kwezimo ezinzima kakhulu, zijovwa ngenani elingekho ngokwemvelo lamahomoni nama-antibiotics, futhi zifa kabuhlungu. Konke lokhu okungenhla kudala ukuthi abantu abaningi bawuyeke umkhuba wokudla inyama. Ngokuba umuntu ongadli imifino, uyeka ukubamba iqhaza ekuthuthukisweni kwemboni yenyama. U-72% wokusanhlamvu okhiqizwa e-US wondliwa imfuyo. Eqinisweni, ngokusakazwa okufanele, singayiqeda indlala emhlabeni. Thatha isiqeshana sephepha ubhale phansi izizathu ezikugqugquzela ukuthi ube umuntu odla imifino. Yini ngempela ekukhathazayo? Ingabe ukhathazekile ngempilo yakho? Umhlaba uwonke? Noma ingabe inhlanganisela yezizathu eziningana? Okulandelayo, yenza ucwaningo oluncane ngezindaba ezikukhathaza kakhulu. Ukwenza lokhu, funda izindatshana ezimbalwa ku-VegOnline, futhi usebenzise okokusebenza nge-Google. Uqinisekile ukuthi uzothola amaphuzu athakazelisayo nezimpikiswano ezizokusiza ukuthi ucabange ngokujulile izindaba ezikukhathazayo. Ngemuva kwalokho, phendula umbuzo futhi: kungani ufuna ukuba yimifino. Ujabulele usuku lwakho! Ngakho ake sehlele ebhizinisini! Ngemuva kokuthi uhlale phansi wacabanga ukuthi kungani ufuna ukuba umuntu ongadli imifino, udinga ukunquma ukuthi yiluphi uhlobo lokudla imifino ofuna ukulukhetha. Kunezinhlobo eziningana ze-vegetarianism. Phakathi kwabo akukho ukudla kwemifino “okulungile kakhulu” noma “okuncane okulungile” - kumane kuyizindlela ezihlukile. Uhlobo ngalunye lokudla imifino lunemikhawulo yalo yokudla. Futhi kufanele ucabange futhi unqume ukuthi yiluphi uhlobo lokudla olukufanela kakhulu. Mhlawumbe usuvele ujwayele uhlobo lwe-lacto-vegetarian yokudla okunomsoco: ukwenqatshwa kwayo yonke imikhiqizo yenyama, kodwa ngokusetshenziswa kobisi nakho konke okuphuma kulo. Abantu abaningi balandela lolu hlobo lokudla imifino - luhambisana nezinkolelo zabo zezombangazwe nezokuziphatha futhi lubavumela ukuthi bathole izakhi ezihlukahlukene ngaphandle kobunzima obuningi. Amaqanda adliwa kanye nobisi nemikhiqizo yobisi. (uyi-semi-vegetarian). I-Flexitarian ngumuntu odla inyama ngezikhathi ezithile kodwa enze konke okusemandleni ukuyiyeka kuze kube phakade. Abantu abaningi bahlala beguquguquka isikhathi eside baze babe yi-lacto-imifino ngezizathu zezepolitiki. Ikakhulu abantu badla inyama ngenxa yezizathu zomphakathi: isibonelo, ungase umenywe esidlweni sakusihlwa ngaphandle kokwazi ukuthi ungumuntu odla imifino noma abangani bakho nabazali bazokhathazeka ngokudla kwakho futhi bazame “ukukuphakela”. Kungase kube lula kuwe ekuqaleni. - laba ngabantu abangadli noma yimiphi imikhiqizo yenyama, kodwa abangayekile izinhlanzi, amaqanda nemikhiqizo yobisi. ungadli imikhiqizo yenyama, inhlanzi, amaqanda nemikhiqizo yobisi. Abanye futhi bayakugwema ukudla uju noshukela ocolisisiwe, kodwa lokhu kungaphezu kokuthandwa komuntu siqu. Ama-Vegans aphinde agweme ukugqoka izingubo eziwumkhiqizo wemboni yenyama: isikhumba noboya. Kukhona umugqa wonke wezingubo zokuziphatha ezinjalo ezingenayo imikhiqizo yokuhlatshwa kwezilwane. Bathengisa yonke into kusukela kumakhandlela e-soy nokudla kwe-vegan kuya izingubo nezicathulo. Ngakho-ke, uma ukhetha le ndlela, khona-ke usenkampanini enhle! ungakucubunguli ukudla emazingeni okushisa angaphezu kuka-115 degrees Fahrenheit (noma 48 degrees Celsius). Bakholelwa ukuthi emazingeni okushisa aphezulu, ukudla kulahlekelwa iningi lezakhi zakho zokudla okunomsoco. Abadla ukudla okuluhlaza badla imifino, izithelo, imidumba ehlukahlukene, amantongomane, nezinhlamvu. Lolu hlobo lokudla lubandakanya indlela ecophelelayo ekukhetheni ukudla. Cabangela ngokucophelela lezi zinhlobo ezingenhla ze-vegetarianism. Phinda uvakashele izisusa ezikushukumisela ukuba ube umuntu ongadli imifino: ezokwelapha, ezemvelo, ezombusazwe, nezokuziphatha. Futhi unqume ukuthi yiluphi uhlobo lwemifino oluseduze nawe. Ingabe uzoba umuntu ongadli imifino ngenxa yezizathu zokuziphatha kwasekuqaleni? Uma kunjalo, khona-ke isitayela se-vegan sokudla siseduze kakhulu nawe. Kodwa ngokulandela i-veganism, kufanele ubuyekeze ngokucophelela ukudla kwakho futhi ubale ngendlela yokuthi uqiniseke ngokusiza kwakho. Kubantu abaningi, cishe uzogcina usuyi-lacto-vegetarian. Ukushintshela ku-lacto-vegetarianism kulula futhi ngeke kulethe ushintsho olukhulu kakhulu empilweni yakho. Ngalesi sizathu, sizokubhalela mayelana nokuthuthukiswa kwe-lacto-vegetarianism. Kodwa uma uzikhethele uhlobo oluhlukile lwe-vegetarianism (i-veganism noma i-cheesemaking), khona-ke wonke amathiphu ethu angashintshwa kalula endleleni oyikhethile. Ngikufisela inhlanhla! Sawubona! Kuze kube namuhla, siye sacubungula izindaba ezijwayelekile zokudla imifino. Sekuyisikhathi sokusuka kuthiyori uye kuzilolongela: Lokhu kuzosiza ukwenza ukushintshela ekudleni kwemifino kube bushelelezi futhi kuzijwayeze ngokushesha. Uma ubuhlela ukudla inyama yenkomo ngesidlo sasemini, zama esikhundleni sayo ufake okusanhlamvu, okusanhlamvu, nemifino. Abanye abantu abanankinga nokukhipha inyama ekudleni kwabo kwansuku zonke. Uma ukulangazelela kwakho inyama kunamandla kakhulu, bese uzama ukuyifaka esikhundleni senyama yokufakelwa: manje lapho uthengiswa ungathola imikhiqizo eminingi ehlukene ezokusiza ukuthi uvumelane nezimo ngokushesha. Ungakhathazeki! Unezinye izinsuku ezine ngaphambi kokuthi uthathe isinyathelo esilandelayo empilweni yakho futhi ube umuntu ongadli imifino. Uma usakhathazekile ngokuthi ngeke ube namandla anele okwenqaba inyama, sizokunikeza iseluleko. Cabanga ngezemvelo, izimiso zokuziphatha, izisusa zezombusazwe, noma impilo yakho. Iwumthombo ongapheli wogqozi lokuqinisekisa indlela yokudla imifino. Kunezinketho eziningi zemifino ezithatha ukunambitheka nokuthungwa kwenyama yangempela: izinhlobonhlobo zamasoseji e-veggie, ama-substitutes enyama ye-soy, konke okuzokusiza ukusika inyama kuqala. Ukuthola ulwazi olusha lwempilo kuhlala kulula futhi kuthakazelisa kakhulu enkampanini yabantu abanomqondo ofanayo abangakusekela, babelane ngolwazi lwabo nawe, baphakamise izindlela zokupheka ezilula nezimnandi zokudla kwemifino. Indlela ethakazelisayo yokuyeka ukudla inyama ukuhlela isidlo "sokuvalelisa". Khetha ubusuku obuseduze kakhulu, umeme abangani bakho esidlweni sakho sokugcina senyama. Ungakwazi ukupheka noma iyiphi inyama, kodwa futhi ungakhohlwa ngezitsha zemifino. Abangani bakho abangadli imifino bazojabula ukubona izitsha ezilungiselelwe bona ngokukhethekile etafuleni. Kubalulekile ukuqonda ukuthi isigaba esithile sempilo sesiphelile futhi nemibono emisha iyakuvulela. Ngemuva kwesidlo sakusihlwa "sokuvalelisa", zama ukuthi ungasayidli inyama, kodwa uma usenzima, vele unciphise ukudla kwenyama kube kanye ngosuku. Thatha izinyathelo zangempela kule ndlela futhi ezinsukwini ezine nje uzoba umuntu odla imifino! Sawubona! Sithemba ukuthi wenza kahle emizamweni yakho yokuba umuntu ongadli imifino! Manje usuvele ube yimifino esebenzayo, unciphisa ukusetshenziswa kwenyama, ungabi ngaphezu kokukodwa ngosuku. Futhi sincoma ukuthi uhlele usuku ekugcineni uyeke inyama. Manje njengoba usudla inyama encane, ungazivumeli ukuba ungabaze! Qiniseka ukuthi ukudla kwemifino kunempilo kakhulu kunokudla "kwendabuko". I-USDA iqinisekisa lokhu: Nokho, kunezinkinga eziningi ezihlobene nempilo okudingeka zicaciswe. Ngokwezibalo, abadla imifino kanye nemifino banephesenti elifanayo lokushoda kwensimbi emzimbeni njengozakwabo be-omnivorous. Ukudla okulinganiselayo okusekelwe ezitshalweni, okunezinhlobonhlobo zokudla, kuzokusiza ugweme lesi simo. Eqinisweni, umzimba womuntu udonsa kalula okusansimbi ekudleni kwezitshalo ngenani esilidingayo. Kodwa uma usenendaba kakhulu nalolu daba, ngakho-ke sincoma ukuthi ungenise ukudla okune-iron okucebile njenge-tofu, isipinashi, i-chard, i-thyme, ubhontshisi oluhlaza, amahlumela aseBrussels, u-buckwheat kumenyu yakho. Ekuqaleni, izithako ze-zinc zingaba usizo oluhle kulabo abeza ekudleni kwemifino. Isidingo sakho sansuku zonke se-zinc silinganiselwa ku-15 kuya ku-20 mg. Uma usulawula ukudla kwakho, isidingo se-zinc eyengeziwe sizonyamalala ngokwaso. Uma uzizwa uqiniseka ngokuba yimifino, khona-ke inkinga yokuntuleka kwe-zinc emzimbeni akufanele ikwesabise. Ukudla kwansuku zonke kwe-zinc kufakwa kalula ngumzimba ekudleni kwemvelo. Futhi-ke, ukudla kungcono kunezithako zokudla. Lokhu kudla kuhlanganisa: i-lentils, i-tofu, i-tempeh, ubisi, iyogathi, i-cashews, imbewu yethanga. amabili kwamathathu ama-omega-3 fatty acids atholakala kalula ekudleni kwemifino - i-ALA ne-EPA. Ngeyesithathu - i-DHA - izinto seziyinkimbinkimbi kakhulu - abantu bathola ingxenye yengonyama ye-omega-3 ezinhlanzini. Imiphumela yokushoda kwe-DHA ayikaqondwa ngokugcwele, kodwa uma ukhathazekile ngale nkinga, faka izinhlobonhlobo eziningi zolwelwe kumenyu yakho. I-Seaweed ingumthombo wemvelo we-omega-3s. Ukuze nje uthole isilinganiso sansuku zonke sale asidi ebalulekile, udinga kuphela ukudla ama-walnuts amathathu. Ngokwesiko, i-B-12 itholakala ikakhulukazi emikhiqizweni yezilwane. Isibindi, izinso, imikhiqizo yobisi, amaqanda - anamazinga aphezulu we-B-12. Eqinisweni, izilwane noma izitshalo azikwazi ukuhlanganisa i-B-12 - le vithamini ihlanganiswa cishe ngokuphelele ngama-microorganisms: amabhaktheriya, i-actinomycetes kanye ne-algae eluhlaza okwesibhakabhaka. Sincoma ukuthi ufake ekudleni kwakho ukudla okufana nezitshalo ezinamaqabunga aluhlaza, okusanhlamvu okuhlumile, imvubelo yotshwala, amantongomane. Yonke le mibuzo engenhla akufanele ikwesabise. Ngokushintshela ekudleni kwemifino, wena, ngokuphambene nalokho, wandisa futhi ucebise ukudla kwakho, okuzothinta impilo yakho kahle. Qala ukutshela abangani bakho nomndeni wakho ngesinqumo sakho sokuba umuntu ongadli imifino. Lokhu kufanele kwenziwe ukuze kugwenywe izimo ezingezinhle nezingxabano etafuleni lokudla: abantu bazokwazi kakade ukuthi awuyidli inyama. Uma kungenzeka, dlulisela lolu lwazi hhayi ngokuhlaselayo - vele wazise. Uma abangani bakho benentshisekelo, sitshele ukuthi kungani ube umuntu ongadli imifino. Ngikufisela inhlanhla! Ube nosuku oluhle! Izolo sixoxe nawe ngezinye zezinkinga zempilo ezingavela uma ushintshela ekudleni kwemifino. Siyakuqinisekisa ukuthi ngokudla okunomsoco, lezi zinkinga akufanele zivele. Kunalokho, impilo yakho izoba ngcono kuphela. Namuhla sizokutshela ukuthi kulula futhi kushesha kangakanani ukupheka izitsha zemifino. Ungayakha kanjani inqubo yokulungisa ukudla okumnandi nokunempilo ukuze kungene kahle ohlelweni lwakho lwebhizinisi lwansuku zonke. Izitsha eziningi etafuleni lethu ngokuvamile ziyimikhiqizo eqediwe kancane. Simatasa kakhulu ngomsebenzi, umndeni, ukuzijabulisa ukuze sinakekele ngempela ukudla okunempilo. Kaningi sisebenzisa imikhiqizo enjalo, kulula. Imikhiqizo eseqediwe inika amandla asheshayo, kepha ekugcineni, ngemuva kokudla ukudla okunjalo, kuvela imizwa yokukhathala nokukhathala. Lungiselela isobho, i-lasagna, i-pasta, okusanhlamvu noma ubhontshisi ngaphambi kwesikhathi. Wapakishe embizeni noma esitsheni esishisayo uhambe nawo uma uya emsebenzini. Ngeke kukuthathe isikhathi esiningi. Qinisekisa ukuthi ukudla kwakho kuqukethe imifino eyanele. Okuhlukahluka kakhulu kungcono! Gcina ukudla okuncane okudingayo ekhaya: imifino nezithelo ezintsha, okusanhlamvu okuhlukahlukene nemidumba, mhlawumbe nemifino eqandisiwe ozoyigcina. Ngokugcina yonke into oyidingayo eduze, uzochitha isikhathi esincane ulungisa ukudla. Ngokwenza lokhu, uzokonga isikhathi esiningi nemali. Lapho uziphekela kakhulu, yilapho uzokwazi ukuthi yikuphi ukudla okwakha ukudla kwakho. Yenza uhlu lwemikhiqizo oyidingayo. Kungaba izinhlobonhlobo zemifino nezithelo, okusanhlamvu kanye nemifino, kanye nenyama ethile yokwenziwa. Thatha lolu hlu futhi uthenge konke okudingayo. Thenga ngegrosa! Ngakho-ke, manje usuvele udla inyama encane - lokhu kuhle kakhulu! Umndeni wakho nabangane bayazi ngesinqumo sakho. Mhlawumbe ususilungisile isidlo sakusihlwa sokuvalelisa ngenyama. Konke lokhu kuyasijabulisa! Ngenxa yezinyathelo ezinjalo, umhlaba osizungezile uba indawo engcono nengenzeleli. Kusasa sizokhuluma ngokunye kokudla okufihliwe okungewona imifino ongase uhlangane nakho. Ngikufisela inhlanhla! иветствуем Вас! Kusele izinsuku ezimbili kuphela futhi uzoba umuntu odla imifino wangempela! Mhlawumbe usuvele uyilahlile ngokuphelele inyama noma umane unciphise ukusetshenziswa kwayo. Kunoma yikuphi, uhamba ngenkuthalo emgomweni wakho - ukuba yimifino futhi usuvele wenze okuningi kulokhu! Namuhla sizokhuluma ngemikhiqizo yezilwane okungenzeka ibe khona emikhiqizweni yemifino. Udinga ukwazi ngabo, ngoba kunezinhlobo ezahlukene zemifino: abanye abadla imifino baqinile mayelana nokukhethwa kokudla, bezama ukukhipha noma yiziphi izithasiselo zemvelaphi engeyona imifino, kanti abanye bamane benqabe inyama futhi benganaki izithasiselo ezihlukahlukene. imikhiqizo. ingenye yemikhiqizo yezilwane ejwayeleke kakhulu esiyisebenzisa ngokuzithandela. Isetshenziselwa inqubo ye-coagulation ekulungiseleleni ushizi. I-Rennet yenziwe ngezingcaphuno ezivela eziswini zamankonyane. Uma uyi-lacto-vegetarian, bese uzama ukuthenga ushizi ongaqukethe i-rennet. Manje sekunohlu olukhulu loshizi bemifino emakethe, ngokwesibonelo, wonke ushizi weTillamook awudla imifino. etholwe ezinhlanzini, eboya bezimvu kanye nenani leminye imikhiqizo yezilwane. Okunye ukudla kuqiniswe nge-D-3. Sikweluleka ukuthi uhlole amalebula ukuze uqiniseke ukuthi i-vitamin D-3 ayikho kulo mkhiqizo. Ngamafutha engulube nje. Ngeshwa, imikhiqizo eminingi ilungiswa ngesinqumelo noma ibe nayo ekubunjweni kwayo. Hlola amalebula ukuze ugweme ukungathengi imikhiqizo enjalo! into etholakala ezinhlamvini zokubhukuda zezinhlanzi. Isetshenziselwa ukucwenga ubhiya newayini eliguge emiphongolweni. Abakhiqizi abadingeki ukuthi bafake ilebula le ngxenye, njengoba incane kakhulu yayo igcina emkhiqizweni wokugcina. Uma unquma ukuba yi-pescotarian, lo mbuzo akufanele ukukhathaze. Uma kungenjalo, sikweluleka ukuthi umane ugweme ubhiya ongasalungiswa. Iwayini elibomvu alinayo iglue yezinhlanzi. ekhiqizwa ngokubilisa isikhumba sezilwane, amathambo azo kanye neminye imfucuza yemboni yenyama. I-Gelatin ayinambitheki futhi ayinambala, okwenza kube nzima kakhulu ukuyibona ekudleni. I-Gelatin isetshenziswa njenge-ejenti ye-gelling futhi ingatholakala kuma-marshmallows, i-marmalade namanye ama-dessert. Funda amalebula futhi uthathe imikhiqizo ehlanganisa i-agar-agar, i-ejenti ye-gelling yemvelaphi yezitshalo. Leli iqiniso elincane elaziwa, kodwa ama-anchovies avame ukusetshenziselwa ukunambitha izitsha ezihlukahlukene ezifana namasoso, izinongo, neziphuzo ezihlukahlukene. Uma lokhu noma leso sidlo sibonakala kusolisa kuwe, ungabi namahloni - buza ukuthi yini efakwe ekubunjweni kwayo. Lungela usuku lwakho lokuqala lwemifino! Kusasa kufanele kakade uyikhiphe ngokuphelele inyama ekudleni kwakho. Zilungiselele ngokwengqondo lesi sinyathelo esibalulekile! Kusasa uzoba umuntu odla imifino futhi sizoxoxa nawe ukuthi ungazigwema kanjani izilingo ezingaba khona zokudla inyama esikhathini esizayo. Ngikufisela inhlanhla! Siyakwamukela osukwini lwakho lokuqala lwemifino! Halala! Wenze umsebenzi omuhle! Manje njengoba usuphenduke umuntu ongadli imifino ngempela, kubaluleke kakhulu ukuthi uhlale endleleni yakho oyikhethile. Nawa amanye amathiphu angakusiza. uma unquma ukuthi uhlobo lokudla imifino olukhethile alukulungele nganoma yisiphi isizathu. Isibonelo, ube yi-lacto-vegetarian, wabe usunquma ukuthi i-veganism iseduze nawe. Ungavumeli lesi sinqumo sibe inkinga yakho: yenza ucwaningo lwakho nge-veganism, thola ukudla okufanele, bese uhamba! Awudingi ukuchitha isikhathi esiningi nemali ulungisa ukudla okunempilo. Qiniseka ukuthi udla ukudla okunempilo okungenani kathathu ngosuku. Ungakhohlwa ukwengeza izithelo, imifino, okusanhlamvu, okusanhlamvu ekudleni kwakho kwansuku zonke - konke lokhu kuzokusiza uthuthukise impilo yakho futhi kukunike amandla.
2022-11-11