Uma kukhulunywa ngokunikeza izeluleko zokudla okunomsoco kubantu abadla imifino, abantu abaningi abadla inyama bazithatha njengabangochwepheshe kulo mkhakha. Kodwa ngokuvamile akunjalo. Eqinisweni, bambalwa kakhulu abangochwepheshe kule ndaba.
Amaprotheni (noma amaprotheni) yilokho abantu abazoba ngabadla imifino abakhathazeka kakhulu ngakho. Omama nobaba abakhathazekile basho lolu hlobo lwesisho: “Kodwa kuthiwani ngezingwejeje?” njengokungathi into enzima ukuyithola njengedayimane. Akudingeki ukhathazeke ngokuntuleka kwamaprotheni. Eqinisweni, uncamela ukubalekela imvubu ethukuthele emgwaqweni wakho kunokuba uthole umuntu odla imifino olambile. Amaprotheni ayadingeka ngoba akhuthaza ukukhula. Ikhuthaza ukuphulukiswa kwesilonda futhi isiza ukulwa nezifo. Izindaba ezinhle ukuthi cishe konke ukudla, okuhlanganisa izithelo nemifino, kunamaprotheni. I-legumes ingumthombo ongcono kakhulu wamaprotheni. Lokhu kuhlanganisa uphizi kanye nodali kanye nawo wonke amanye amalungu omndeni we-legume njengobhontshisi nobhontshisi obanzi. Kodwa ilungu elingcono kakhulu lalo mndeni isosi, elisetshenziswa cishe kuzo zonke izinhlobo zemikhiqizo yemifino, kuhlanganise ne-tofu, ama-veggie burgers namasoseji, nobisi lwesoya. Amaprotheni atholakala kushizi, amantongomane, imbewu ngisho nelayisi. Amaprotheni akhiwa ama-amino acid ahlukahlukene, futhi imikhiqizo yesoya njengobisi, ushizi, nenyama inawo wonke ama-amino acid. Okunye ukudla kuqukethe kuphela ama-amino acid. Ngokumane udle ukudla okunhlobonhlobo, kanye nokudla kwemifino noma i-vegan, ungaqiniseka ukuthi ama-amino acid ahlukene ahlangana ndawonye ukuze enze iphrotheni enkulu. Noma iyiphi inhlangano elawula imboni yokudla emhlabeni izovumelana nalesi sitatimende. Asidingi ngisho nokudla konke lokhu kudla ngesikhathi esisodwa, ngoba imizimba yethu inamandla okuqongelela futhi igcine ama-amino acid aze adingeka. Emibhalweni yezokudla eyanyatheliswa ngo-1995, uhulumeni wase-US waliphawula ngokuqondile iqiniso lokuthi abantu abadla imifino bathola wonke amaprotheni abawadingayo. I-Medical Association of Great Britain, enye yezinhlangano zezokwelapha ezidume kakhulu emhlabeni, yasho iqiniso elifanayo eminyakeni embalwa ngaphambili, lapho liqinisile impela, njengoba kungekho nesisodwa icala lokuntuleka kwamaprotheni phakathi kwabadla imifino esiye satholakala eNtshonalanga. I-Hemisphere. Kungakho ngithi aninankinga. Insimbi ingenye into abazali abakhathazeka ngayo, futhi ngesizathu esihle. I-ayoni inesibopho sokugcina amangqamuzana egazi abomvu enempilo, ahambisa umoya-mpilo kuzo zonke izingxenye zomzimba. Ukuntuleka kwe-iron, okwaziwa nge-anemia, kubangela ukuthi umzimba wakho nengqondo ingawutholi umoya-mpilo owanele, okushiya uzizwa ukhathele ngaso sonke isikhathi. Lena inkinga enkulu yezokudla e-UK, ikakhulukazi kwabesifazane. I-ayoni ayitholakali kuphela enyameni, kodwa futhi kukho konke ukudla okudliwa yimifino, okuhlanganisa imidumba, isinkwa esiphelele, imifino enamahlamvu njengesipinashi, izithelo ezomisiwe, ikakhulukazi amabhilikosi namakhiwane, nokhokho, okubuye kuthethelele ukusetshenziswa kabi kukashokoledi. I-ayoni iyatholakala futhi ku-pasta, ithanga, imbewu yesesame, ama-pistachios, ama-cashews, okusanhlamvu, namazambane (abiliswe ezikhumbeni zawo). Futhi, i-Medical Association of Great Britain ithi amacala okuntuleka kwe-iron emzimbeni kubantu abadla inyama kanye nemifino awavamile ukwedlula abadla inyama. Ososayensi baseNyuvesi yaseSurrey nabo bayibonile impilo yama-vegans e-UK. Kumagazini wezokudla waseBrithani, bathi amazinga ensimbi ye-vegan asemazingeni avamile nokuthi izingane ezikhuliswe ngokukhethekile ekudleni kwe-vegan zazinempilo enhle. Eqinisweni, i-anemia ivame ukuqala hhayi ngenxa yokuthi umuntu akatholi i-iron eyanele ekudleni, kodwa ngenxa yokuthi umzimba wakhe awukwazi ukumunca insimbi ekudleni ngokwezinga elanele. Uvithamini C usiza umzimba ukumunca okusansimbi futhi ngenhlanhla inyama nemifino bathole okwanele ngale vithamini njengoba itholakala emifino eminingi: amazambane, utamatisi, izithelo ezisawolintshi kanye nemifino eluhlaza. Le vithamini yengezwe ngisho nasemaphaketheni ejusi namazambane asheshayo. Abantu abasanda kuba yimifino bavame ukukhathazeka ngokuntuleka kwe-calcium, kodwa ngeze. Kumuntu odla imifino, ayeke ukudla inyama nenhlanzi, kodwa adle ubisi, ushizi, ibhotela neminye imikhiqizo yobisi, awukho umehluko ngoba ayikho i-calcium enyameni. I-calcium inomthelela ekwakhekeni kwamazinyo namathambo anempilo, kanye nomsebenzi wemisipha. Njengemikhiqizo yobisi, i-calcium itholakala kumantongomane kanye nembewu, imifino, imifino enamaqabunga, nobisi lwesoya. Ngale ndlela ama-vegan nawo awazizwa eshiywe ngaphandle. Ukudla okuhlukahlukene kwe-vegan kanye nemifino kuhlanganisa wonke amavithamini namaminerali abalulekile, ngakho-ke ungavumeli muntu akutshele ukuthi uma uyeka ukudla inyama, uzoshoda. I-vitamin namaminerali ngayinye inomsebenzi futhi iningi lazo lingagcinwa ngumzimba, ngakho-ke akudingekile ukuwadla nsuku zonke, kodwa i-vitamin C ihlukile. Kwakuwukuntuleka kukavithamini C okwaholela ekutheni amatilosi afe phakathi nohambo olude lwasolwandle (esahamba emikhunjini) ngenxa yesifo esibizwa ngokuthi i-scurvy, lokhu kwenzeka lapho umkhumbi uphelelwa izithelo nemifino. Ngalezo zinsuku, zazingekho iziqandisi, futhi amatilosi ayedla isikhunta esasivela esinkwa ukuze athole okungenani ukudla kwezitshalo. Naphezu kokuthi i-vitamin C itholakala cishe kuyo yonke imifino emisha, kufanele ibe yingxenye yokudla kwansuku zonke. Ngobuchwepheshe, udinga uvithamini C omncane kakhulu nsuku zonke ukuze uhlale unempilo, kodwa lapho sifunda okwengeziwe ngovithamini C, kuba okubaluleke kakhulu ekulweni nezifo. Ngakho iseluleko sami kungaba ukudla izithelo nemifino eminingi ngangokunokwenzeka. Ivithamini eyodwa abantu abadla imifino nabadla imifino abavame ukubuzwa ngayo i-vitamin B12, ekhiqizwa amagciwane asenhlabathini. Okhokho bethu bathola levithamini ngokudla imifino enezinsalela zomhlaba. Namuhla, abantu abadla imifino bathola le vithamini emikhiqizweni yobisi, kuyilapho ama-vegans ethola inani eligcwele ekudleni okunjengobisi lwesoya kanye nezinhlamvu eziningi. I-yeast extract nayo ingumthombo omuhle we-vitamin B12. Isibindi sethu sinamandla okugcina le vithamini iminyaka eminingi, futhi umzimba wethu udinga ingxenye eyisigidi yegramu kavithamini B12 ngosuku. Ngakho ungadla ukudla okuningi okuqukethe le vithamini ngosuku olulodwa futhi ungakhathazeki ngokuntuleka kwayo isikhathi eside. Yini enye ongashoda ngayo uma uyeka ukudla inyama? Akuyilutho. Okokuqala, kufanele kushiwo ukuthi ayikho i-vitamin C enyameni kanye namavithamini D, K no-E amancane noma awekho nhlobo. Inyama ayinayo i-beta-carotene, umzimba wethu oyiguqula ibe uvithamini A, osivikela ezifweni. Eqinisweni, kunamavithamini ambalwa kakhulu enyameni. Ngokudla izithelo ezihlukahlukene, imifino kanye nemifino, ungathola wonke amavithamini adingekayo, awudingi nje ukuncika kakhulu kuma-chips namaswidi. Cishe akekho okhuluma ngama-carbohydrate, njengokungathi ukuba khona noma ukungabi khona kwawo akunandaba. Kodwa eqinisweni zibaluleke kakhulu. Ama-carbohydrate ayinkimbinkimbi atholakala okusanhlamvu, okuhlanganisa isinkwa, i-pasta, ibhali, irayisi ne-rye, kanye nemifino yezimpande - ubhatata namazambane. Lawa ma-carbohydrate abaluleke kakhulu ngoba ondla umzimba ngamandla abalulekile. Abantu abaningi basacabanga ukuthi ukudla okune-carbohydrate complex kuholela ekuzuzeni isisindo, futhi bazame ukudla ukudla okune-carbohydrate okumbalwa ngangokunokwenzeka. Iphutha elikhulu! Noma iyiphi inhlangano yezempilo kunoma yiliphi izwe, kanye ne-World Health Organization, ithi kufanele sidle okuningi kwalokhu kudla ngangokunokwenzeka. Imikhiqizo equkethe i-carbohydrate complex kufanele ibe ingxenye enkulu yokudla kwethu. Kodwa into ethakazelisa kakhulu ukuthi ayikho enyameni. Amafutha namafutha nakho kunendima ebalulekile. Bafaka isandla ekubuyiselweni kwezicubu ezonakalisiwe, bakhiqize amahomoni athile kanye namavithamini okuthutha. Wonke umuntu udinga amanani amancane namafutha, futhi atholakala kakhulu ezimbewini nasemantongomaneni nakweminye imifino efana nokwatapheya—ekuqaleni awazi ngamabhodlela noma amaphakethe. Kodwa lokho umzimba wakho okungakudingi nhlobo amafutha agcwele, atholakala emikhiqizweni yezilwane, kanye ne-cholesterol eyaziwayo, elinye lamagama enani elikhulu lamafutha ahlukene. Futhi manje sibhekene nombuzo obaluleke kakhulu - kuyini ngempela ukudla okulinganiselayo? Impendulo elula iwukuthi ukuze udle ukudla okulinganiselayo, udinga ukudla okuhlukahlukene ngangokunokwenzeka. Kubandakanya ama-carbohydrate kanye nemifino nezithelo eziningi ezahlukene ngangokunokwenzeka. Zama izinhlobo ezahlukene zemifino, izithelo ezomisiwe, amakhowe kanye nokudla okukhethekile kwabadla imifino. Awudingi ukudla konke lokhu kudla ngesikhathi esisodwa futhi hhayi nsuku zonke, yenza nje imenyu yakho ihluke. Kodwa kunomthetho owodwa wegolide: lapho ukudla kwakho kuhlukahluka kakhulu, kungcono ukudla kwakho, lokhu kusebenza nakubadla inyama. Kuyiqiniso futhi ukuthi ukudla okugayiwe kunciphile, kuba nemisoco eningi. Ngakho, isinkwa se-wholemeal nerayisi eligxotshiwe, ngokwesibonelo, kuqukethe amavithamini amaningi, amaminerali, nemicu kunesinkwa esimhlophe nelayisi. Ungakwazi futhi ukudla i-pasta ne-pasta egcwele ufulawa, kodwa ngokwami ngingamane ngidle amakhadibhodi kunale mikhiqizo.