Inkulumo Ekhethekile Nokudla Kwezokudla uBrenda Davis
Uma kukhulunywa ngezingane ezingama-vegan kanye nojahidada, ikhala lakhe ngalinye eligijimayo liyabhekisiswa. Abantu abaningi bakholelwa ukuthi izingane zidinga imikhiqizo yezilwane ukuze zikhule futhi zithuthuke kahle.
Uma ingane ingaphili kahle ekudleni kwemifino, udokotela, umndeni nabangane bayashesha ukuthi, “Ngikutshelile.” Uma ungumzali we-vegan, amathiphu alandelayo azokusiza uqiniseke ukuthi ingane yakho inazo zonke izimfuneko zokuba ingane enempilo nejabulisayo.
Qiniseka ukuthi ingane yakho ithola ama-calorie anele. Ukudla kwe-Vegan kuvame ukuba namafutha amancane. Nakuba kunenzuzo kakhulu ekuvimbeleni izifo, kungase kungakhuthazi ukukhula nokuthuthuka okuphelele. Akulona iqiniso ukuthi i-vegan diet ayifanele izingane nezinsana. Kusho nje ukuthi lapho uhlela ukudla okunomsoco wezingane ezincane, ukukhula nokuthuthukiswa kufanele kube yinombolo yokuqala, futhi okuqukethwe kwe-caloric kokudla kufanele kube phezulu.
Nikeza ukudla okuthathu ngosuku nokudla okulula phakathi kokudla.
Qinisekisa ukuthi ingane yakho ithola uketshezi olwanele ngesikhathi sokudla (naphakathi kokudla). Khulisa okuqukethwe kwekhalori lapho kungenzeka khona (isibonelo, engeza amasoso emifino, ibhotela lamantongomane noma ukwatapheya kuma-smoothie, ujamu esinkwa, njll.).
Khomba ukuthi amaphesenti angama-40 kuye kwangama-50 amakhalori akho aqhamuke emafutheni.
Kuzwakala kuxakile, kodwa khumbula, cishe amaphesenti angu-50 amakholori obisi lwebele angamafutha. Amafutha akho amaningi kufanele avele ekudleni okunothe ngamafutha e-monounsaturated njengama-nut butters nama-avocados. Kufanele futhi inikeze inani elanele lemikhiqizo equkethe ama-fatty acids abalulekile.
Izinketho ezinhle kakhulu zihlanganisa:
I-Tofu iwukudla okufanelekile kwezingane ezincane, okucebile ngamaprotheni namafutha, kanye nezinye izakhi, kodwa i-fiber encane. Yisebenzise kuma-smoothie, amasemishi, isobho, izitshulu, izinkwa, ophaya nama-dessert.
Amafutha agcwele kanye nobisi lwesoya oluqinile lungasetshenziswa njengesiphuzo nasekuphekeni. Umgomo uwukunikeza ingane yakho okungenani amakhilogremu angu-20 obisi ngosuku.
Amantongomane kanye nembewu kungabangela ukuminyanisa ezinganeni ezincane, ngakho-ke ungakwazi ukwengeza ibhotela le-nut kukhilimu. Amantongomane kanye nempushana yembewu kungengezwa kumasoso nama-batter amakhekhe namakhekhe.
Ukwatapheya uyinqolobane yamafutha, ama-calories nezakhamzimba. Yengeze kumasaladi, ama-puddings kanye nezitsha zangasese.
Nciphisa ukudla kwakho kwe-fiber.
I-fiber igcwalisa isisu futhi inganciphisa ukudla okuphelele kwekhalori. Gwema ukungeza imithombo yefayibha egxilile njengebran kakolweni ekudleni kwakho. Sebenzisa ufulawa wokusanhlamvu ocolisisiwe ukwandisa isisindo somntwana. Okusanhlamvu okuphelele kufanele kufakwe ekudleni ukuze kwandiswe ukutholakala kwamavithamini namaminerali.
Nika ingane yakho ukudla okuqukethe okungenani amagremu angu-25 wamaprotheni ngosuku.
Amaprotheni anganele angabeka engcupheni ukukhula nokukhula komntwana. Ubisi lwe-soy (amagremu angu-20) luzohlinzeka ngamagremu angu-15 amaprotheni. Ucezu olulodwa lwe-tofu luqukethe amagremu angu-10. Ngisho nocezu lwesinkwa luqukethe amagremu angu-2 kuya kwangu-3 amaprotheni. Ngakho, ukuthola amaprotheni anele akuyona inkinga uma ukudla kwekhalori kwanele.
Qaphela izidingo zensimbi ne-zinc zengane yakho. Lezi zakhi zibaluleke kakhulu ekukhuleni nasekuthuthukeni. Ukushoda kwe-ayoni kuyinkinga evame kakhulu ezinganeni ezincane. Okusanhlamvu okucebile nge-iron, okusanhlamvu, i-tofu, amantongomane, imbewu, izithelo ezomisiwe kuyisinqumo esihle sokudla kwezingane. Ukuntuleka kwe-zinc kunganciphisa ukukhula nokunciphisa izinga lokuzivikela ezinganeni. Imithombo emihle ye-zinc imidumba, amantongomane, nembewu.
Ungakhohlwa nge-vitamin B 12! Asinayo imithombo yezitshalo enokwethenjelwa kavithamini B 12. Sebenzisa izithasiselo noma ukudla okuqinisiwe. Ukuntuleka kwevithamini B 12 kungaholela ekuwohlokeni kwemisipha nokulimala kobuchopho.
Qiniseka ukuthi ingane yakho ithola i-calcium eyanele novithamini D.
I-calcium ne-vitamin D kubalulekile ekukhuleni kwamathambo. Zombili lezi zakhi zomsoco zikhona ekudleni okuqinisiwe. Eminye imithombo emihle ye-calcium imifino eluhlaza, ama-alimondi, ama-legumes, nelayisi.
Iresiphi ye-Baby Shake: 1,5 izinkomishi ama-strawberry 1 ubhanana 1-2 wezipuni ukhokho 2 amathisipuni amafutha e-flaxseed 3-5 amathisipuni bhotela le-alimondi (u-cashew noma i-alimondi) 2-3 wezipuni ijusi yewolintshi noma enye ijusi entsha njengesanqante 2 amathisipuni ubisi lwesoya oluqinile 1/8-1 /4 ukwatapheya
Cela ingane yakho ihlale esitulweni esiseduze kwakho futhi ikusize uphonsa izithako ku-blender bese ucindezela inkinobho. Hlanganisa kuze kube bushelelezi. Ngithole ama-servings amabili. Ngokukhonza: amakhalori angu-336, amaprotheni angu-7g, ama-carbohydrate angu-40g, amafutha angu-19g.
Enganeni encane enonyaka owodwa kuya kwemithathu, ukunikezwa kwalokhu kuzamazama kunikeza cishe:
Amaphesenti angu-100 yenani lansuku zonke le-magnesium, i-folic acid, i-vitamin C ne-omega-3 fatty acids. Amaphesenti angaphezu kuka-66 esidingo sethusi ne-potassium. Ngaphezu kwamaphesenti angu-50 ayedinga i-pyridoxine ne-zinc. Amaphesenti angu-42 amaprotheni. Amaphesenti angu-25 amakholori adingekayo kanye ne-selenium. Amaphesenti angu-20 ensimbi edingekayo.