Siyakwamukela esihlokweni sethu sempikiswano eqhubekayo mayelana nokusetshenziswa kwenyama nemikhiqizo yobisi. Eminyakeni yamuva nje, kuye kwaba nokukhathazeka okwandayo mayelana nemiphumela yezempilo, umthelela wemvelo, kanye nemiphumela yokuziphatha kokudla kwezilwane. Lokhu okuthunyelwe kuhlose ukuhlola lezi zihloko futhi kukhanyisele umbuzo: Ingabe abantu bayayidinga ngempela inyama nobisi? Ake singene sijule emikhakheni eyahlukene yale nkulumompikiswano futhi sicabangele izindlela ezingase zibe khona zekusasa elisimeme nelinozwelo.
Imiphumela Yezempilo Yokusebenzisa Inyama Nemikhiqizo Yobisi
Ukusetshenziswa kakhulu kwenyama nemikhiqizo yobisi kuye kwaxhunyaniswa nengozi eyengeziwe yesifo senhliziyo nezinhlobo ezithile zomdlavuza.
Ukusetshenziswa ngokweqile kwemikhiqizo yezilwane kungabangela ukukhuluphala kanye nezimo zempilo ezihlobene nazo.
Ukushintshela ekudleni okusekelwe ezitshalweni kunganciphisa amazinga e-cholesterol futhi kunciphise ingozi yezifo ezingapheli.
Ukudla okusekelwe ezitshalweni okucebile ngezithelo, imifino, nokusanhlamvu kunikeza izakhi ezibalulekile futhi kungasekela impilo yonke.
Umthelela Wezemvelo Wokukhiqizwa Kwenyama Nobisi
1. Ukulima kwezilwane kunengxenye enkulu ekukhiqizweni kwesisi esibamba ukushisa, ukugawulwa kwamahlathi, nokungcoliswa kwamanzi.
2. Ukukhiqizwa kwenyama nobisi kudinga umhlabathi omkhulu, amanzi, kanye nezinsiza, okufaka ingcindezi ohlelweni lwemvelo lwemvelo.
3. Ukushintshela ekudleni okusekelwe ezitshalweni kungasiza ekunciphiseni ukukhiqizwa kokudla kwemvelo.
4. Imithombo yamaprotheni asekelwe ezitshalweni inomumo wekhabhoni ephansi futhi idinga amanzi amancane kanye nomhlabathi uma kuqhathaniswa nemithombo yamaprotheni asekelwe ezilwaneni.
Izimiso Zokuziphatha: Ukuziphatha Kokudla Izilwane
Abantu abaningi bayakungabaza lokho okushiwo ukufuya izilwane ukuze zidliwe futhi bakholelwa emalungelweni ezilwane okuphila ngaphandle kokulimala nokuxhashazwa.
Izimo ezisemapulazini ezimboni nasezilaheni ziphakamisa ukukhathazeka ngenhlalakahle yezilwane kanye nokuhlupheka okubekezelelwa izilwane ezifuywayo.
Ukuhlola ezinye izindlela ezisekelwe ezitshalweni nezingenalo unya kuhambisana nezimiso zokuziphatha futhi kukhuthaza ububele ezilwaneni.
Ukusekela indlela yokuphila esekelwe ezitshalweni kungaba nomthelela ekwehliseni isidingo semikhiqizo yezilwane kanye nokuhlupheka okuhambisana nokulima kwezilwane okuthuthukile.
Eminye Imithombo Yamaprotheni Yokudla Okusekelwe Ezitshalo
Ukushintshela ekudleni okusekelwe ezitshalweni akusho ukudela amaprotheni. Kunenqwaba yeminye imithombo yamaprotheni enganikeza wonke ama-amino acid abalulekile adingekayo empilweni yomuntu:
- Imifino: Ubhontshisi, udali, uphizi, nobhontshisi wesoya yimithombo emihle kakhulu yamaprotheni. Angasetshenziswa ezitsheni ezihlukahlukene, njengesobho, izitshulu, amasaladi, namabhega.
- I-Tofu: I-Tofu, eyenziwe ngobhontshisi wesoya, iwumthombo wamaprotheni oguquguqukayo ongashukunyiswa, osiwe, noma osetshenziswe kuma-smoothies nama-dessert.
- I-Tempeh: Ngokufanayo ne-tofu, i-tempeh ingenye umthombo wamaprotheni asekelwe ku-soy. Inokunambitheka kwe-nutty futhi ingahlanjululwa, ibhakwe, noma igaywe ibe yizitsha.
- I-Seitan: Yenziwe nge-wheat gluten, i-seitan ithatha indawo yenyama enamaprotheni amaningi. Ingafakwa futhi isetshenziswe kuma-stir-fries, amasemishi, nama-kebabs.
Ukufaka izinhlobonhlobo zale mithombo yamaprotheni asekelwe ezitshalweni ekudleni kwakho kungaqinisekisa ukudla okugcwele nokunokulinganisela. Ukwengeza, amantongomane nembewu, njengama-alimondi, ama-walnuts, imbewu ye-chia, nembewu ye-hemp, nakho kuyimithombo emihle yamaprotheni engajatshulelwa njengokudla okulula noma yengezwe kumasaladi, ama-smoothies, nezinto ezibhakwayo.
Uma unezidingo eziphakeme zamaphrotheni noma ukhetha ukunethezeka, kukhona futhi izimpushana zamaprotheni asekelwe ezitshalweni nezithasiselo ezitholakalayo. Lezi zingasetshenziswa ku-shakes, ama-smoothies, noma zokupheka zokupheka ukuze uthuthukise ukudla kwakho kwamaprotheni.
Izinzuzo Zokuphila Kwemifino noma Imifino
Izidlo zemifino kanye ne-vegan zingacebile ngamavithamini, amaminerali, nama-antioxidants, okusiza ukusekela impilo yonke kanye nokuphila kahle.
Ukudla okusekelwe ezitshalweni kuye kwahlotshaniswa nengozi ephansi yokukhuluphala, isifo senhliziyo, uhlobo 2 sikashukela, kanye nezinhlobo ezithile zomdlavuza.
Ukulandela indlela yokuphila yemifino noma ye-vegan kungakhuthaza ukulahlekelwa isisindo nokuphathwa kwesisindo.
Ukukhetha okukhethwa kukho okusekelwe ezitshalweni kusiza futhi ekwehliseni isidingo semikhiqizo yezilwane, kuzuzise inhlalakahle yezilwane kanye nemvelo.
Ukubhekana Nokukhathazeka Okujwayelekile Kokudla Ngokudla Okusekelwe Ezitshalo
Ukudla okusekelwe ezitshalweni kunganikeza zonke izakhamzimba ezidingekayo uma kuhlelwe kahle, okuhlanganisa amaprotheni, insimbi, i-calcium, nama-omega-3 fatty acids.
- Amaprotheni: Imithombo esekelwe ezitshalweni efana nobhontshisi, i-lentils, i-tofu, i-tempeh, ne-seitan inganikeza amaprotheni anele ekudleni okunempilo.
- I-ayoni: Imithombo yensimbi esekelwe ezitshalweni, njengobhontshisi, ama-lentile, okusanhlamvu okuqinisiwe, nemifino enamaqabunga amnyama njengesipinashi ne-kale, ingasiza ukuhlangabezana nezidingo zensimbi ngaphandle kokuthembela emikhiqizweni yezilwane.
- I-Calcium: I-calcium ingatholakala emithonjeni esekelwe ezitshalweni njengemifino enamaqabunga, ubisi olusekelwe ezitshalweni eziqinile, i-tofu, nama-alimondi.
- I-Omega-3 Fatty Acids: Kuhlanganisa nemithombo ye-omega-3 fatty acids, njenge-flaxseeds, imbewu ye-chia, imbewu ye-hemp, nama-walnuts, kungasiza ukuhlangabezana nezidingo zomzimba zalawa mafutha abalulekile. Kungenjalo, ukudla okuqinisiwe kanye nezithasiselo kuyatholakala kulabo abangase babe nobunzima bokufeza izidingo zabo ze-omega-3.
Ikusasa Lokudla: Ukuhlola Izinhlelo Zokudla Ezizinzile
1. Ukushintshela ekudleni okusekelwe ezitshalweni kungaba nomthelela ezinhlelweni zokudla ezizinzile neziqinile.
2. Ngokunciphisa ukusetshenziswa kwenyama nobisi, singehlisa umthelela wemvelo wokukhiqizwa kokudla futhi silondoloze imithombo yemvelo.
3. Ukuqanjwa okusha kwezinye izinhlobo zenyama esekelwe ezitshalweni kanye nokukhiqizwa kwenyama esekelwe kumaseli kunikeza izixazululo ezithembisayo ukuhlangabezana nezidingo zokudla zesikhathi esizayo ngokuqhubekayo.
4. Ukwamukela ikusasa ngezinketho eziningi ezisekelwe ezitshalweni kungazuzisa impilo yabantu, inhlalakahle yezilwane, nokusimama kweplanethi.
Isiphetho
Ngemva kokucabangela imiphumela yezempilo, umthelela wendawo, kanye nokucatshangelwa kokuziphatha kokudla inyama nobisi, kuyacaca ukuthi ukushintshela ekudleni okusekelwe ezitshalweni kungaba nezinzuzo eziningi kubo bobabili abantu kanye neplanethi. Ukudla okusekelwe ezitshalweni kuye kwaboniswa ukunciphisa ingozi yezifo ezingelapheki, ukunciphisa ukukhishwa kwamagesi abamba ukushisa, nokukhuthaza inhlalakahle yezilwane. Ngokuhlanganisa eminye imithombo yamaprotheni kanye nokubhekana nokukhathazeka okujwayelekile kokudla okunomsoco, abantu bangajabulela ukudla okusekelwe ezitshalweni okugcwele kahle nokunokulinganisela. Ukwengeza, ukwamukela ikusasa elinezinhlelo zokudla ezizinzile, okuhlanganisa nokuqanjwa kwezindlela ezihlukile ezisekelwe ezitshalweni, kungaba nomthelela ezweni elinempilo, elinobubele, nelinobungani bemvelo.
