Njengoba isidingo sokudla okusekelwe ezitshalweni siqhubeka sikhuphuka, kanjalo nentshisekelo yezinzuzo zayo ezingase zibe khona ekusebenzeni kwezemidlalo. Ngokwesiko, umcabango womsubathi osezingeni eliphezulu uhlanganisa izithombe zokudla okunzima kwenyama, okunamaprotheni njengesisekelo sohlelo lwabo lokudla okunempilo. Kodwa-ke, inani elikhulayo labasubathi liphendukela ekudleni okusekelwe ezitshalweni ukuze liphese imizimba yabo futhi lifinyelele izinga eliphezulu lokudlala. Le ndlela ayigcini nje ngokunikeza izinzuzo eziningi zezempilo, kodwa futhi ihambisana nempilo enozwelo nokukhathalela imvelo. Kulesi sihloko, sizongena emhlabeni wamandla asekelwe esitshalweni wabasubathi, sihlole isayensi engemuva kokusebenza kwawo kanye nezindaba zempumelelo zalabo abamukele le mpilo yokudla. Kusukela kubasubathi abangochwepheshe kuya kumaqhawe angezimpelaviki, ubufakazi busobala bokuthi ukudla okusekelwe ezitshalweni kunganikeza izakhi ezidingekayo ekusebenzeni kwezemidlalo ngenkathi kunikeza indlela esimeme futhi enokuziphatha okuhle kokudla okunomsoco. Ngakho-ke, kungakhathaliseki ukuthi ungumdlali osemnkantshubomvu noma ufuna nje ukuthuthukisa impilo yakho yonke nokuphila kahle, funda ukuze uthole amandla epuleti elinozwela ekufezeni izinhloso zakho zokufaneleka.
Gcoba umzimba wakho ngezitshalo
Kuyavunywa kabanzi ukuthi ukudla okusekelwe ezitshalweni kunganikeza izinzuzo eziningi zezempilo, ikakhulukazi kubasubathi abafuna ukusebenza okuphezulu. Ngokufaka amafutha emizimbeni yabo ngezitshalo, abasubathi bangakwazi ukwandisa ukudla kwabo okunomsoco, bathuthukise ukululama, futhi bathuthukise inhlalakahle jikelele. Ukudla okusekelwe ezitshalweni kucebile ngamavithamini abalulekile, amaminerali, ama-antioxidants, kanye ne-fiber, esekela ukugaya kahle, ukuqinisa amasosha omzimba, futhi kukhuthaze impilo yenhliziyo nemithambo yegazi. Ukwengeza, amaprotheni asekelwe ezitshalweni, njenge-legumes, i-tofu, ne-quinoa, anikeza enye indlela esimeme futhi engenalo unya emithonjeni yamaprotheni atholakala ezilwaneni, kuyilapho esahlinzeka ngama-amino acid adingekayo ukuze kulungiswe nokukhula kwemisipha. Ukwamukela ukudla okusekelwe ezitshalweni akugcini nje ngokuwondla umzimba kodwa kuphinde kuhambisane nokucatshangelwa kwezimiso zokuziphatha nezemvelo, okukwenza kube ukukhetha okunamandla kubasubathi abalwela ukwenza kahle ngaphakathi nangaphandle kwenkundla.
Ukudla okusekelwe ezitshalweni kwabasubathi
Abasubathi abasebenzisa ukudla okusekelwe ezitshalweni bangathola inqwaba yezinzuzo ezifaka isandla ekusebenzeni kwabo okuphezulu. Ngokudla ukudla okunhlobonhlobo okusekelwe ezitshalweni, abasubathi bangaqinisekisa ukuthi bathola inala yezakhi ezibalulekile ezidingekayo ekusebenzeni kahle kwezemidlalo. Ukufakwa kokusanhlamvu, izithelo, imifino, nemifino kunikeza umthombo ocebile wama-carbohydrate ayinkimbinkimbi, amavithamini, namaminerali asekela ukukhiqizwa kwamandla namandla. Ukwengeza, okuqukethwe kwe-fiber ephezulu ekudleni okusekelwe ezitshalweni kukhuthaza ukusutha futhi kusiza ekugcineni isisindo somzimba esinempilo. Amaprotheni asekelwe ezitshalweni, njenge-soy, tempeh, ne-seitan, anikeza iphrofayili ephelele ye-amino acid esiza ekubuyiseleni nokulungisa imisipha. Ngaphezu kwalokho, ukuchichima kwama-antioxidants ekudleni okusekelwe ezitshalweni kusiza ukunciphisa ukuvuvukala, okubalulekile ekubuyiseleni okuphumelelayo nokuvimbela ukulimala. Isici esimeme nesihawukelayo sokudla okusekelwe ezitshalweni sihambisana namagugu abasubathi abaningi, abalwela ukwenza izinqumo ezihlakaniphile ezizuzisa kokubili ukusebenza kwabo kanye neplanethi. Ngokwamukela ukudla okusekelwe esitshalweni, abasubathi bangakwazi ukuvula amandla abo aphelele futhi bafinyelele ukusebenza okuphezulu epuleti lozwelo.
Lungiselela ukusebenza, uzizwe ulungile
Ukuthuthukisa ukusebenza kahle nokuzizwa kahle, abasubathi bangasebenzisa amandla okudla okusekelwe esitshalweni okunozwelo. Ngokugxila ekudleni okusekelwe ezitshalweni, abagijimi bangafaka imizimba yabo ngokudla okunomsoco okukhuthaza inhlalakahle yonke futhi kuthuthukise ukusebenza kwezemidlalo. Ukudla okusekelwe ezitshalweni kunikeza umthombo ocebile wamavithamini, amaminerali, nama-antioxidants, adlala indima ebalulekile ekusekeleni ukusebenza kahle kwamasosha omzimba nokunciphisa ingcindezi ye-oxidative. Lokhu, futhi, kungasiza ekululameni okusheshayo nokuthuthukisa ukukhuthazela. Ukwengeza, ukudla okusekelwe ezitshalweni ngokuvamile kuphansi kumafutha agcwele kanye ne-cholesterol, okungaba nomthelela ekuthuthukiseni impilo yenhliziyo nemithambo yegazi kanye nokuphila isikhathi eside. Ngokukhetha izinketho ezisekelwe ezitshalweni, abasubathi bangakwazi ukuthuthukisa ukusebenza kwabo kuyilapho bemukela indlela yokuphila kokubili esimeme imvelo futhi enozwela ezilwaneni.
Ukudla okunozwelo kubasubathi
Ukufaka ukudla okunesihawu ekudleni kwabasubathi akugcini nje ngokukhuthaza impilo yomzimba, kodwa futhi kuhambisana nokucatshangelwa kokuziphatha kanye nokusimama kwemvelo. Ngokukhetha imithombo yamaprotheni esekelwe ezitshalweni efana nemifino, i-tofu, ne-temeh, abasubathi bangahlangabezana ngokuphumelelayo nezidingo zabo zamaprotheni ngenkathi behlisa i-carbon footprint yabo. Ukwengeza, ukufaka izithelo ezihlukahlukene, imifino, okusanhlamvu okuphelele, namantongomane ekudleni kunganikeza abagijimi ngezinhlobonhlobo zezakhi ezibalulekile, njengamavithamini, amaminerali, kanye ne-fiber. Lokhu kungasekela ukugayeka kokudla ukudla, amazinga wamandla, kanye nempilo enhle iyonke. Ngaphezu kwalokho, ngokuthola izithako emithonjeni yendawo, ephilayo, neqhubekayo, abasubathi bangakwazi ukuqhubeka befaka isandla ekuthuthukiseni iplanethi enempilo. Ngokwamukela imikhuba yokudla ezwelayo, abasubathi bangaphehla imizimba yabo ukuze badlale kahle ngenkathi benza umthelela omuhle empilweni yabo nasezweni elibazungezile.
Ukukhuthazela namandla ngezitshalo
Ukudla okusekelwe ezitshalweni kufakazelwe ukunikeza abasubathi ukukhuthazela namandla abawadingayo ukuze baphumelele emidlalweni yabo. Ngokugxila ekudleni kwezitshalo ezinomsoco, abagijimi bangafaka imizimba yabo ngamavithamini amaningi, amaminerali, nama-antioxidants asekela impilo nokusebenza okuphelele. Imithombo yamaprotheni esekelwe ezitshalweni efana ne-lentils, i-quinoa, nembewu ye-hemp inikeza ama-amino acid adingekayo ekulungiseni nasekukhuleni kwemisipha. Ukudla okunefayibha ephezulu okufana nokusanhlamvu, izithelo, nemifino kungathuthukisa ukugaya futhi kukhuthaze amazinga aqinile wamandla kukho konke ukujima nemiqhudelwano. Ukwengeza, ukudla okusekelwe ezitshalweni kuphansi ngokwemvelo emafutheni agcwele kanye ne-cholesterol kuyilapho kucebile ngamafutha anempilo njengama-omega-3 fatty acids, aziwa ngezici zawo zokulwa nokuvuvukala. Ngokwamukela indlela esekelwe esitshalweni, abasubathi bangathuthukisa ukusebenza kwabo epuleti elinozwelo kuyilapho bevuna izinzuzo zokukhuthazela okuthuthukisiwe, amandla, kanye nokuphila kahle.
Amaprotheni asekelwe ezitshalweni okukhula kwemisipha
Ngokuthandwa okukhulayo kokudla okusekelwe ezitshalweni, abagijimi baya ngokuya bephendukela emithonjeni yamaprotheni esekelwe esitshalweni ukuze basekele ukukhula kwemisipha yabo nokululama. Amaprotheni asekelwe ezitshalweni, njenge-tofu, tempeh, ne-seitan, anikeza izinzuzo ezihlukahlukene kubasubathi abafuna ukuthuthukisa ukusebenza kwabo ngokugcwele. Le mithombo yamaprotheni esekelwe ezitshalweni ayicebile kuphela kuma-amino acid abalulekile, kodwa futhi inikeza izakhi ezibalulekile njengensimbi, i-calcium, ne-fiber. Eqinisweni, ucwaningo luye lwabonisa ukuthi amaprotheni asekelwe ezitshalweni angasebenza kahle njengamaprotheni asekelwe ezilwaneni ekukhuthazeni ukuhlanganiswa kwamaprotheni emisipha kanye nokusiza ekubuyiseleni imisipha. Kungakhathaliseki ukuthi kuyindlela ye-smoothie egcwele amaprotheni noma ukudla okusekelwe esitshalweni okunenhliziyo, ukuhlanganisa amaprotheni asekelwe esitshalweni ekudleni komsubathi kungabasiza bafinyelele imigomo yabo yokukhula kwemisipha ngenkathi begcina indlela enobubele neqhubekayo yokudla okunomsoco.
