Kuyinto eyodwa ukuba umuntu omdala ongadli imifino, kungenye into ukuhlela ukukhulisa izingane zakho njengabadla imifino.
Akusamangalisi namuhla ukuthi abantu abadala baphendukela ekudleni okusekelwe ezitshalweni ngenxa yezizathu ezihlukahlukene—ezokuziphatha, ezemvelo, noma ezithinta umzimba—kodwa abaningi basaqhubeka bekholelwa ukuthi akunakwenzeka ukukhulisa izingane ezinempilo ngaphandle kokudla “okunokwethenjelwa” kwenyama namazambane. .
Into yokuqala esiyizwa ezihlotsheni ezinomusa nabangane umbuzo: "Kodwa kuthiwani ngama-squirrels?!"
Ubandlululo ludlangile uma kuziwa ekudleni kwe-vegan.
Kodwa-ke, iqiniso liwukuthi izingane zingakhula futhi zithuthuke ngokuphelele uma zingafaki inyama kuphela, kodwa futhi nemikhiqizo yobisi ekudleni kwazo.
Kukhona "kodwa" lapha: udinga ukunaka kakhulu izakhi ezithile ezingase zishode ekudleni okungafaki amaprotheni ezilwane.
Ngaphambi kokukhuluma “ngokushodayo” ekudleni okusekelwe ezitshalweni, kubalulekile ukuthi uqale wazi ukuthi kunezinzuzo eziningi zezempilo ezivela ekudleni okusekelwe ezitshalweni ikakhulukazi uma kusebenza njengokunye esikhundleni sokudla okungenampilo. njengenyama egayiwe ekhiqizwa emapulazini ezolimo. Umfutho wegazi ojwayelekile, i-cholesterol ephansi yegazi, ubungozi obuncane besifo senhliziyo nemithambo yegazi, kanye nenani eliphelele lesisindo somzimba kuvame ukubhekwa njengezinzuzo zokudla kwemifino kanye nemifino.
Kulezi zinsuku, lapho ukukhuluphala kwezingane kuba ubhubhane, lezi zinzuzo zokudla okusekelwe ezitshalweni kufanele zithathwe ngokungathí sina. Ukugwema inyama noma inyama kanye nemikhiqizo yobisi kudinga ulwazi lwezisekelo zokudla okunempilo kanye nokuqonda ukuthi yiziphi izinto ezithatha indawo yokudla nezithasiselo okufanele zisetshenziswe. Uma ungumzali onomthwalo wemfanelo wengane edla imifino noma ye-vegan, kuzomele ubeke kuqala izakhamzimba ezilandelayo.
Amaprotheni
Ukukhathazeka okungapheli ngamaprotheni akufanelekile futhi akuyona inkinga ecindezela kakhulu ebhekene nemindeni yemifino nemifino. Iqiniso liwukuthi isidingo somzimba wengane samaprotheni asisikhulu ngendlela okuvame ukukholelwa ngayo. Izinsana zidinga u-10g weprotheyini ngosuku, izingane zasenkulisa cishe u-13g, izingane zesikole samabanga aphansi cishe u-19-34g ngosuku, kanti intsha idinga u-34-50g.
Amaprotheni atholakala emifino eminingi (ubhontshisi, amantongomane, i-tofu, ubisi lwesoya) kanye nemikhiqizo yobisi. Yiqiniso, akuwona wonke amaprotheni alinganayo, kodwa ngokuhlanganisa okusanhlamvu nemifino, ungathola kalula inani elidingekayo lamaprotheni ngesisekelo sokudla okusekelwe ezitshalweni kuphela.
Iron
I-ayoni itholakala esinkwa esiqinisiwe kanye nokusanhlamvu, izithelo ezomisiwe, imifino enamahlamvu, ubisi lwesoya, i-tofu kanye nobhontshisi. Njengoba insimbi evela emithonjeni yezitshalo (i-non-heme iron) ilukhuni kakhulu ngomzimba ukumunca, kubalulekile ukuqinisekisa ukuthi izingane zidla ukudla okune-iron kanye novithamini C, osiza umzimba ukuba ubambe i-iron.
Vitamin B12
Nakuba ukukhathazeka mayelana namaprotheni kuvame ukugcwala ngokweqile, kunezizathu ezinhle zokuthatha i-B12 yezingane ngokungathi sína, inqobo nje uma zingayidli imikhiqizo yezilwane. Abadla imifino bathola okwanele ngale vithamini obisini, kodwa ngenxa yokuthi ayikho imithombo yezitshalo ye-B12, izilwane ezidliwa yizilwane kudingeka zifake ukudla okuqinisiwe njengesinkwa nokusanhlamvu, imvubelo yesondlo esiqinile, nobisi lwesoya ekudleni kwabo.
Calcium
I-calcium ibaluleke kakhulu ekuthuthukiseni umzimba wengane. Abadla imifino abadla imikhiqizo yobisi bathola i-calcium eyanele. Ukudla okunothe nge-calcium: Imikhiqizo yobisi, imifino enamahlamvu, ijusi yamawolintshi eqinisiwe, neminye imikhiqizo yesoya. Izingane ze-Vegan zidinga izithako ze-calcium.
Vitamin D
Imithombo kavithamini D ihlanganisa okusanhlamvu okuqinile, ijusi yewolintshi, nobisi lwenkomo. Nokho, ukuchayeka elangeni njalo kwanele ukuqinisekisa ukuthi imizimba yezingane ithola uvithamini D. Imindeni yezilwane kufanele inake kakhulu izimpawu zokuntuleka kukavithamini D (isifuba somoya, isifo sokuphefumula, imisipha ebuthaka, ukucindezeleka) futhi inikeze izingane izithasiselo zokudla okunomsoco ezifanele.
Ama-acids ama-Omega-3
Amafutha abalulekile ekuthuthukisweni kobuchopho, futhi ukusetshenziswa kwemali okuphezulu kwezingane ngesikhathi sokudlala ngaphandle kusho ukuthi imizimba yazo ishisa amafutha ngesivinini esisheshayo. Imithombo yamafutha ihlanganisa i-flaxseed, i-tofu, ama-walnuts, namafutha e-hempseed.
Zinc
Ukuntuleka kwe-zinc akulona usongo olukhulu emindenini edla imifino, kodwa i-zinc esekelwe ezitshalweni inzima kakhulu ukumunca kune-zinc esekelwe ezilwaneni. Amahlumela kabhontshisi, amantongomane, okusanhlamvu nobhontshisi kuvumela umzimba ukuba umunce kahle i-zinc ewuqukethe; ngaphezu kwalokho, ungakwazi ukuthenga isinkwa kusuka okusanhlamvu imila.
I-Fiber
Njengomthetho, izingane zemifino zithola i-fiber eyanele. Eqinisweni, okuvame ukwenzeka ukuthi njengoba ukudla kwemifino kugcwele imifino nezinhlamvu, ngezinye izikhathi izingane zithola i-fiber eningi esikhundleni sezinto ezizidingayo nazo, njengamafutha. Yondla izingane zakho amantongomane, ukwatapheya, nokunye okunempilo, ukudla okunamafutha.
Okokugcina, ungazami ukusetha isilinganiso esiqondile somsoco ngamunye. Ngaphandle kwezakhi ezimbalwa ezibalulekile ezifana ne-B12, ezingase zidinge ukwengezwa, ikakhulukazi kuma-vegans, ikakhulukazi kubalulekile ukumane udle izinhlobonhlobo zokudla okunempilo nokuphelele, kanye nokukhuthaza abathandekayo ukuthi bahlole futhi bajabulele ukudla. Izingane zibe nethuba lokuthi ekugcineni zifunde ukulawula ukudla kwazo futhi zihlakulele indlela enempilo yokudla.