Kulesi sihloko, sizocubungula izici ezihlukahlukene zokudla okusekelwe ezitshalweni, okuhlanganisa izinzuzo zezempilo, umthelela wemvelo, nokuqeda izinganekwane zokudla okunomsoco. Sizophinde sembule iqiniso ngemuva kokuxhumana phakathi kokudliwa kwenyama nesifo, futhi sinikeze umhlahlandlela wokuzuza umsoco ophelele ngaphandle kwenyama. Masingene siwuphonsele inselelo umbono wokuthi abantu badinga inyama ukuze badle ukudla okunempilo.
Ukuhlola Izinzuzo Zezempilo Zokudla Okusekelwe Ezitshalweni
Ukudla okusekelwe ezitshalweni kukhonjisiwe ukunciphisa ingozi yezifo ezingelapheki njengesifo senhliziyo, isifo sikashukela, nezinhlobo ezithile zomdlavuza.
Ucwaningo lubonisa ukuthi ukudla okusekelwe ezitshalweni kungathuthukisa impilo yonke futhi kube nomthelela ekwehleni kwesisindo kanye namazinga e-cholesterol aphansi.
Ukudla okusekelwe ezitshalweni kunothile nge-fiber, amavithamini, namaminerali, okungase kusekele isimiso somzimba sokuzivikela ezifweni esinempilo futhi kukhuthaze ukugaya.
Ukushintshela ekudleni okusekelwe ezitshalweni kungasiza abantu ukuba bazuze futhi balondoloze isisindo esinempilo, ukunciphisa ingozi yezifo ezihlobene nokukhuluphala.
Ukuhlola Umthelela Wemvelo Wokudliwa Kwenyama
Ukukhiqizwa kwenyama kunomthelela ekugawulweni kwamahlathi, njengoba amahlathi egawulwa ukuze kuvuleke indawo yamadlelo nokudla izitshalo.
Ukufuya imfuyo kuwumthombo omkhulu wesisi esingcolisa umoya, okunomthelela ekuguquguqukeni kwesimo sezulu.
Ukunciphisa ukusetshenziswa kwenyama kungasiza ukulondoloza imithombo yamanzi, njengoba ukukhiqizwa kwenyama kudinga amanzi amaningi emfuyo kanye nezitshalo zokudla.
Ukukhetha okunye okusekelwe ezitshalweni esikhundleni senyama kungasiza ekunciphiseni isidingo sokulima kwasefekthri, okunomthelela omubi enhlalakahleni yezilwane kanye nezinhlobonhlobo zezinto eziphilayo.
Ukwembula Iqiniso Elingemuva Kwezinganekwane Zokudla Okunempilo
Ngokuphambene nenkolelo evamile, ukudla okusekelwe ezitshalweni kunganikeza zonke izakhamzimba ezidingekayo, kuhlanganise namaprotheni, okusansimbi, ne-calcium.
Ukudla okuningi okusekelwe ezitshalweni kuyimithombo emihle kakhulu yamaprotheni, okuhlanganisa imidumba, tofu, tempeh, nequinoa.
I-calcium ingatholakala emithonjeni yezitshalo efana nemifino enamahlamvu, ubisi lwezitshalo oluqinile, kanye ne-calcium-set tofu.
Ukumuncwa kwe-ayoni kungathuthukiswa ngokusebenzisa imithombo esekelwe ezitshalweni kavithamini C, njengezithelo ezisawolintshi kanye nopelepele.
Ukunika Abantu Amandla: Ukuthola Izindlela Ezihlukile Zamaphrotheni
Imithombo yamaprotheni esekelwe ezitshalweni ingaba yanelisa futhi ibe nomsoco njengamaprotheni ezilwane. Akudingekile ukuba uthembele enyameni ukuze uhlangabezane nezidingo zakho zamaphrotheni. Kunezinketho eziningi zamaprotheni asekelwe esitshalweni ezitholakalayo:
Ubhontshisi
Udali
Uphizi
Imbewu ye-Hemp
I-Spirulina
Le mithombo yamaprotheni ayicebile ngamaprotheni kuphela kodwa iqukethe nezinye izakhi ezibalulekile. Ngokuhlanganisa lawa maprotheni asekelwe ezitshalweni ekudleni kwakho, ungaqinisekisa iphrofayili ye-amino acid ehlukahlukene futhi ephelele .
Uma unezidingo eziphakeme zamaphrotheni, njengabasubathi noma abantu abalulama ekuguleni, ungase futhi ucabangele ukusebenzisa izimpushana zamaprotheni asekelwe esitshalweni ukuze usekele ukudla kwakho amaprotheni.
Umlando Wokuziphendukela Kwemvelo Wokudla Kwabantu
Ngokomlando, abantu baye badla ukudla okusekelwe ezitshalweni okuhlanganisa izithelo, imifino, amantongomane kanye nembewu.
Ukushintshela ekudleni okusindayo kwenyama kwenzeka ngokufika kwezolimo kanye nokufuywa kwezilwane.
Ubufakazi obuvela ezifundweni ze-paleontological kanye nemivubukulo bubonisa ukuthi abantu bokuqala babenokudla okuhlukahlukene kanye ne-omnivorous.
Abantu banamuhla bangaphumelela ngokudla okusekelwe ezitshalweni, njengoba izinhlelo zethu zokugaya ukudla kanye nezidingo zokudla okunomsoco azikashintshi kakhulu ngokuhamba kwesikhathi.
Ukwembula Isixhumanisi Phakathi Kokudla Kwenyama Nezifo
Ucwaningo oluningi luye lwahlobanisa ukusetshenziswa kwenyama ephezulu nobungozi obukhulayo bezifo zenhliziyo, izinhlobo ezithile zomdlavuza, nezinye izifo ezingamahlalakhona.
Inyama egayiwe, efana nobhekeni namasoseji, ihlukaniswe njenge-carcinogenic yi-World Health Organization.
Ukudla okuphezulu kwenyama ebomvu negayiwe kuhlotshaniswa namazinga aphezulu okufa kanye nokuncipha kweminyaka yokuphila.
Ukunciphisa ukusetshenziswa kwenyama kungasiza ekuthuthukiseni impilo yonke futhi kunciphise ingozi yezifo ezingapheli.
Ukuqeda Imibono Engalungile Mayelana Nokudla Kwe-Iron Ne-Calcium
Imithombo yensimbi esekelwe ezitshalweni, njengemifino, i-tofu, nemifino enamaqabunga, inganikeza insimbi eyanele ukuze ube nempilo enhle.
Ukumuncwa kwe-ayoni kungathuthukiswa ngokudla ukudla okunothe ngovithamini C, njengezithelo ezisawolintshi notamatisi.
I-calcium ingatholakala emithonjeni yezitshalo ezifana ne-kale, i-broccoli, ama-alimondi, nobisi lwezitshalo oluqinisiwe.
Izidlo ezisekelwe ezitshalweni zinganikeza amanani anele ensimbi ne-calcium ngaphandle kwesidingo semikhiqizo yezilwane.
Umhlahlandlela Wokudla Okungcono Kakhulu Ngaphandle Kwenyama
Ukushintshela ekudleni okusekelwe ezitshalweni kungenziwa kancane kancane, kuvumele abantu ukuthi bahlole ukudla okusha nezindlela zokupheka. Ngokulandela lo mhlahlandlela, ungaqinisekisa ukudla okusekelwe ezitshalweni okunokulinganisela nokucebile:
1. Qala ngokunciphisa ukudla inyama
Qala ngokunciphisa kancane kancane inani lenyama ekudleni kwakho. Isibonelo, ungaqala ngokuba nosuku olulodwa noma ezimbili ezingenanyama ngesonto.
2. Hlola imithombo yamaprotheni asekelwe ezitshalweni
Thola izinhlobonhlobo zemithombo yamaprotheni asekelwe ezitshalweni njengobhontshisi, udali, uphizi, imbewu ye-hemp, ne-spirulina. Linga ngezindlela zokupheka ezihlukene futhi uhlanganise lezi zithako ekudleni kwakho.
3. Faka izithelo nemifino eyengeziwe
Engeza izithelo nemifino ehlukahlukene ekudleni kwakho ukuze uqinisekise ukuthi uthola imisoco ehlukahlukene. Khomba imibala ehlukahlukene kanye nendlela yokwenza ukuze uhlukanise ukudla kwakho okunomsoco.
4. Thola ezinye izindlela ezisekelwe esitshalweni kunezitsha zenyama ozithandayo
Uma unezintandokazi zokudla okusekelwe enyameni, bheka ezinye izindlela ezisekelwe ezitshalweni ezikunikeza ukunambitheka okufanayo nokuthungwa. Manje kunenqwaba yenyama etholakala ezitshalweni etholakala emakethe.
5. Xhumana nochwepheshe wezokudla obhalisiwe
Funa isiqondiso kuchwepheshe wezokudla obhalisiwe ongakusiza wenze uhlelo lomuntu siqu lokudla okusekelwe ezitshalweni oluhlangabezana nezidingo zakho zokudla okunomsoco. Bangakunikeza izeluleko ngezithako zokudla futhi baqinisekise ukuthi uthola zonke imisoco edingekayo.
6. Yamukela ukudla okusha nezindlela zokupheka
Vulelekile ekuzameni ukudla okusha futhi uzame izindlela zokupheka ezihlukene. Izidlo ezisekelwe ezitshalweni zinikeza izinhlobonhlobo zama-flavour kanye nesipiliyoni sokupheka, ngakho-ke wamukele ithuba lokukhulisa ulwanga lwakho.
7. Qinisekisa ukudla okunomsoco
Naka ukuqinisekisa ukuthi uthola ukudla okunomsoco okuhlanganisa zonke izakhamzimba ezibalulekile. Qaphela ukuthola inani elanele lamaprotheni, okusansimbi, i-calcium, namanye amavithamini namaminerali abalulekile.
8. Izidlo ezisekelwe ezitshalweni ezigabeni ezahlukene zempilo
Ukudla okusekelwe ezitshalweni kunganikeza zonke imisoco edingekayo ukuze ube nempilo enhle kunoma yisiphi isigaba sokuphila, okuhlanganisa ukukhulelwa kanye nobungane. Nokho, kubalulekile ukuthintana nochwepheshe bezokunakekelwa kwempilo ukuze ubhekane nezidingo zomuntu ngamunye.
Ngokulandela lo mephu womgwaqo, ungashintshela ngokuzethemba ekudleni okusekelwe esitshalweni futhi ujabulele umsoco ophelele ngaphandle kwesidingo senyama.
Isiphetho
Sengiphetha, ubufakazi bubonisa ukuthi abantu abayidingi inyama ukuze baphumelele futhi empeleni bangazuza ngokuthatha ukudla okusekelwe ezitshalweni. Izidlo ezisekelwe ezitshalweni ziye zaboniswa ukunciphisa ingozi yezifo ezingapheli, ukuthuthukisa impilo yonke, nokukhuthaza ukulahlekelwa isisindo. Ukwengeza, ukunciphisa ukusetshenziswa kwenyama kungaba nomthelela omkhulu omuhle emvelweni ngokulondoloza izinsiza kanye nokunciphisa ukukhishwa kwesisi esibamba ukushisa. Ngokuphambene nemibono evamile eyiphutha, ukudla okusekelwe ezitshalweni kunganikeza zonke izakhi ezidingekayo, okuhlanganisa amaprotheni, okusansimbi, ne-calcium. Kunezinhlobo eziningi zamaphrotheni asuselwe esitshalweni amnandi futhi anomsoco atholakalayo ukuze kuqinisekiswe iphrofayili ehlukahlukene nephelele ye-amino acid. Ngokwamukela ukudla okusekelwe ezitshalweni, abantu ngabanye bangazinika amandla okwenza izinqumo ezinempilo futhi babe negalelo ekusaseni elisimeme.
4.4 / 5 - (amavoti angama-27)
