Ukudla okusekelwe ezitshalweni akuyona nje inkambiso noma ukukhetha okusemfashinini, kubalulekile ukuze umuntu aphile. Ngokukhula kokuqwashisa ngemiphumela eyingozi yokulima kwezilwane endaweni ezungezile, kanye namazinga ashaqisayo ezifo ezingelapheki, sekucacile ukuthi ukushintshela ekudleni okusekelwe ezitshalweni kuyadingeka. Kulokhu okuthunyelwe, sizohlola izinzuzo eziningi zokudla okusekelwe ezitshalweni, imithombo ephelele yamaprotheni asekelwe ezitshalweni, indima yokudla okusekelwe ezitshalweni ekuvimbeleni izifo, umthelela wemvelo wokudla okusekelwe ezitshalweni, futhi sinikeze isiqondiso mayelana ukuguqukela empilweni esekelwe esitshalweni. Ngakho-ke, ake singene sijule emhlabeni wokudla okusekelwe ezitshalweni futhi sithole ukuthi kungani kubalulekile ukuze siphile.
Izinzuzo Zokudla Okusekelwe Ezitshalweni
Ukudla okusekelwe ezitshalweni kunganikeza izakhi ezibalulekile namavithamini adingekayo empilweni yonke. Ngokudla izinhlobonhlobo zokudla okusekelwe ezitshalweni, abantu bangaqinisekisa ukuthi bathola imisoco ehlukahlukene edingekayo ukuze babe nempilo enhle.
Ukwengeza, ukudla okusekelwe ezitshalweni kungasiza ekwehliseni ingozi yezifo ezingamahlalakhona njengesifo senhliziyo nesifo sikashukela. Ukudla okusekelwe ezitshalweni ngokuvamile kuphansi kumafutha agcwele kanye ne-cholesterol, okuyizinto ezaziwa ngokuba negalelo kulezi zimo.
Ngaphezu kwalokho, ukufaka ukudla okuningi okusekelwe ezitshalweni ekudleni kwakho kungathuthukisa ukugaya kanye nempilo yamathumbu. Ukudla okusekelwe ezitshalweni kuvame ukuba ne-fiber ephezulu, ekhuthaza ukugaya okunempilo futhi kunganciphisa ingozi yezifo ezihlukahlukene zokugaya.
Izidlo ezisekelwe ezitshalweni nazo zicebile kuma-antioxidants, okusiza ukuvikela umzimba ekucindezelekeni kwe-oxidative. Lawa ma-antioxidants anganciphisa ukuvuvukala futhi avikele emonakalweni wamaseli obangelwa ama-radicals mahhala.
Ngaphezu kwalokho, ukushintshela ekudleni okusekelwe esitshalweni kungaholela ekulahlekelweni kwesisindo nokuthuthukiswa komzimba. Ukudla okusekelwe ezitshalweni kuvame ukuba nama-kilojoule aphansi kanye ne-fiber ephezulu, okwenza abantu bazizwe begcwele futhi banelisekile ngokudla kwabo.
Imithombo Yamaprotheni Asekelwe Esitshalweni Yempilo Elungile
Imithombo yamaprotheni esekelwe ezitshalweni efana nemifino, i-tofu, ne-tempeh inganikeza wonke ama-amino acid abalulekile. Lokhu kudla okucebile ngamaprotheni kuyizinketho ezinhle kubantu abalandela ukudla okusekelwe ezitshalweni.
Ukufaka izinhlobonhlobo zamaprotheni asekelwe ezitshalweni ekudleni kungasiza ukuhlangabezana nezidingo zamaprotheni ngaphandle kokuthembela emikhiqizweni yezilwane. Ama-Lentils, ama-chickpeas, nobhontshisi omnyama yizibonelo zemifino enothile ngamaprotheni futhi ingafakwa kalula ekudleni.
Amaprotheni asekelwe ezitshalweni avame ukuba ngaphansi kwamafutha agcwele kanye ne-cholesterol uma kuqhathaniswa namaprotheni ezilwane. Lokhu kungaba yinzuzo empilweni yenhliziyo kanye nenhlalakahle jikelele. Ukwengeza, amaprotheni asekelwe ezitshalweni ngokuvamile agcwele i-fiber, engasiza ekugayeni ukudla futhi ikhuthaze ukusutha.
Ukusebenzisa amaprotheni asekelwe ezitshalweni akusizi nje kuphela impilo yomuntu kodwa futhi kuyasimeme futhi kuyahambisana nemvelo. Ukukhiqizwa kwemfuyo yenyama nobisi kunomthelela omkhulu ekukhiqizweni kwesisi esibamba ukushisa. Ngokukhetha imithombo yamaprotheni esekelwe esitshalweni , abantu ngabanye bangasiza ekunciphiseni i-carbon footprint yabo futhi basekele uhlelo lokudla oluzinzile.
Ngaphezu kwalokho, amaprotheni asekelwe ezitshalweni angasekela ukukhula kwemisipha nokululama ngesikhathi sokusebenza ngokomzimba. Ukudla okufana ne-tofu, tempeh, ne-quinoa kuyimithombo emihle kakhulu yamaprotheni futhi ingafakwa ekudleni kwangaphambi nangemuva kokujima ukuze kuthuthukiswe ukusebenza kahle nokusiza ekulungiseni imisipha.
Iqhaza Lokudla Okusekelwe Ezitshalo Ekuvimbeleni Izifo
Ukudla ukudla okunothe ngokudla okusekelwe ezitshalweni kungasiza ekunciphiseni ingozi yezinhlobo ezithile zomdlavuza. Lokhu kudla kugcwele i-fiber, engakhuthaza ukugaya okunempilo futhi kunciphise ingozi yezifo zokugaya. Ukwengeza, ama-phytochemicals atholakala ekudleni okusekelwe ezitshalweni anezindawo zokulwa ne-antioxidant ne-anti-inflammatory, ezingavikela ezifweni ezingapheli.
Ukudla okusekelwe ezitshalweni nakho kungasiza ukwehlisa umfutho wegazi futhi kunciphise ingozi yesifo senhliziyo nesifo sohlangothi. Ngokunciphisa ukusetshenziswa kokudla okugayiwe kanye nokugxila ekudleni okusekelwe ezitshalweni, abantu bangakwazi ukuthuthukisa impilo yabo yonke kanye nokuphila kahle.
Umthelela Wezemvelo Wokudla Okusekelwe Ezitshalweni
Izidlo ezisekelwe ezitshalweni zidinga izinsiza ezimbalwa, ezifana namanzi nomhlaba, uma kuqhathaniswa nokudla okusekelwe ezilwaneni. Ukukhiqizwa kwemfuyo yenyama nobisi kunomthelela omkhulu ekukhiqizweni kwesisi esibamba ukushisa. Ukushintshela ekudleni okusekelwe ezitshalweni kungasiza ekwehliseni ukuguquka kwesimo sezulu futhi kunciphise i-carbon footprint.
Ukudla okusekelwe ezitshalweni kusekela izinhlobonhlobo zezinto eziphilayo ngokunciphisa ukugawulwa kwamahlathi nokulondoloza izindawo zemvelo. Ukwamukela ukudla okusekelwe ezitshalweni kungaba nomthelela ekongiweni kwemithombo yamanzi futhi kuvikelwe imvelo.
Ukushintshela Endleleni Yempilo Esekelwe Ezitshalo
Uma ungathanda ukushintshela endleleni yokuphila esekelwe esitshalweni, nanka amathiphu angakusiza ukuthi uqalise:
1. Faka kancane kancane ukudla okunezitshalo ekudleni kwakho
Qala ngokungeza ukudla okungenanyama okukodwa noma okubili kumenyu yakho yamasonto onke futhi kancane kancane wandise inani ngokuhamba kwesikhathi. Le ndlela ikuvumela ukuthi ujwayelane nama-flavour nama-texture amasha ngenkathi usajabulela izitsha ezijwayelekile.
2. Linga ngezindlela zokupheka ezisekelwe ezitshalweni nezindlela zokupheka ezihlukene
Kunenqwaba yezindlela zokupheka ezisekelwe ezitshalweni ezitholakala ku-inthanethi, ngakho-ke thatha ithuba lokuhlola futhi uzame ama-flavour amasha. Linga ngamasu ahlukene okupheka afana nokubhaka, ukosisa, noma ukuthosa ukuze uthole izitsha ezimnandi zezitshalo.
3. Thola izitsha ezisekelwe esitshalweni zokudla kwakho okuthandayo kwezilwane
Uma unezitsha ezithile ozithandayo, bheka ezinye izindlela ezisekelwe esitshalweni ukuze wanelise izifiso zakho. Isibonelo, ungazama ukusebenzisa i-tofu noma i-tempeh esikhundleni senyama ekuthoseni noma kuma-burgers, noma usebenzise ama-chickpeas ukwenza inguqulo ye-vegan ye-curry oyikhonzile.
4. Zifundise ngezidingo zokudla okunomsoco wezitshalo
Qinisekisa ukuthi uhlangabezana nezidingo zakho zokudla okunomsoco ngokuqonda izakhamzimba ezibalulekile ezitholakala ekudleni okusekelwe ezitshalweni. Kubalulekile ukuqinisekisa ukuthi uthola amaprotheni anele, i-iron, i-calcium, ne-vitamin B12. Cabangela ukubonisana nochwepheshe wezokudla obhalisiwe noma isazi sokudla ukuze uthole isiqondiso somuntu siqu.
5. Joyina imiphakathi eku-inthanethi namaqembu okusekela
Ukuxhumana nabanye abaye baguqukela ngempumelelo ekuphileni okusekelwe ezitshalweni kunganikeza ukwesekwa okubalulekile nezeluleko. Joyina imiphakathi eku-inthanethi, izinkundla, noma amaqembu endawo ukuze ufunde kokuhlangenwe nakho kwawo futhi uthole ugqozi lohambo lwakho.
Ukudala Ukudla Okusekelwe Ezitshalweni Okulinganiselayo
Faka phakathi izithelo nemifino emibalabala ehlukahlukene ekudleni kwakho ukuze uqinisekise inqwaba yemisoco.
Faka okusanhlamvu okuphelele, okusanhlamvu, namantongomane ukuze uthole ibhalansi enhle yamaprotheni, i-fiber, namafutha anempilo.
Qiniseka ukuthi ufaka imithombo kavithamini B12, njengokudla okuqinile noma izithasiselo, njengoba ngokwemvelo ayitholakali ekudleni okusekelwe ezitshalweni.
Sebenzisa amakhambi nezinongo ukwengeza ukunambitheka ekudleni kwakho esikhundleni sokuthembela kusawoti noma amasoso angenampilo.
Hlela ukudla kwakho kusenesikhathi ukuze uqinisekise ukuthi unokudla okusekelwe ezitshalweni okulinganiselayo nokwanelisayo.
Ukubhekana Nezinganekwane Ezivamile Mayelana Nokudla Okusekelwe Ezitshalweni
Ngokuphambene nenkolelo evamile, ukudla okusekelwe ezitshalweni kunganikeza zonke izakhi ezidingekayo namavithamini. Ngokuhlela ngokucophelela nokuhlukahluka, abantu bangahlangabezana nezidingo zabo zokudla ngaphandle kokuthembela emikhiqizweni yezilwane.
Enye inganekwane eqhubekayo ukuthi ukudla okusekelwe ezitshalweni akukwazi ukuhlangabezana nezidingo zamaprotheni. Kodwa-ke, imithombo yamaprotheni esekelwe ezitshalweni njengemifino, i-tofu, ne-tempeh ingahlinzeka ngawo wonke ama-amino acid adingekayo ukuze abe nempilo enhle.
Kubalulekile ukuphikisa umbono oyiphutha wokuthi ukudla okusekelwe ezitshalweni akubuthuntu futhi akunelisi. Eqinisweni, ukudla okusekelwe ezitshalweni kungaba mnandi, kuguquguquke, futhi kujabulise lapho uhlola izindlela zokupheka ezihlukene nezindlela zokupheka.
Abanye bangase bakhathazeke ngokuthi ukulondoloza ukudla okusekelwe ezitshalweni kusho ukuphuthelwa imibuthano yokuzijabulisa nokudla ezindaweni zokudlela. Kodwa-ke, ngokucwaninga nokulungiselela okuthile, kungenzeka ukuthola izinketho ezifanele ezisekelwe esitshalweni futhi ubambe iqhaza emicimbini yokuzijabulisa.
Okokugcina, umbono wokuthi ukudla okusekelwe ezitshalweni kuyabiza kuwumbono oyiphutha ovamile. Ngokukhetha izithako ezithengekayo ezisekelwe ezitshalweni nokuhlela ukudla kusenesikhathi, abantu bangajabulela izinzuzo zokudla okusekelwe ezitshalweni ngaphandle kokwephula imali.
Ukuzulazula Izinselele Ngokudla Okusekelwe Ezitshalweni
Ukuthola izinketho ezifanele ezisekelwe esitshalweni ngenkathi uhamba noma udla ngaphandle kungaba inselele, kodwa kungenzeki. Nawa amathiphu angakusiza ukuthi uzulazule ezinseleleni:
- Zifundise ngamalebula okudla ukuze ubone imikhiqizo yezilwane efihliwe futhi wenze izinqumo ezinolwazi.
- Ukubhekana nezingcindezi zomphakathi nokugxekwa kunganqotshwa ngokuhlala unolwazi futhi uqiniseka ngesinqumo sakho. Zikhumbuze ngezinzuzo zokudla okusekelwe ezitshalweni.
- Hlela futhi ulungiselele ukudla kwakho kusenesikhathi. Lokhu kuzokusiza ukuthi ugweme izilingo futhi uqinisekise ukuthi unezinketho ezifanele ezisekelwe esitshalweni ezitholakalayo lapho kudingeka.
- Funa ukwesekwa kubantu abanomqondo ofanayo noma ujoyine imiphakathi esekwe ezitshalweni. Ukuzizungeza nabantu abanezindinganiso ezifanayo kungakunikeza ugqozi futhi kukusize unqobe izinselele.
Khumbula, ukushintshela ekudleni okusekelwe ezitshalweni kuwuhambo, futhi kuvamile ukubhekana nezinselele endleleni. Ngokukhuthazela nokusekelwa, ungakwazi ukuzulazula ngempumelelo kulezi zinselele futhi wamukele izinzuzo zendlela yokuphila esekelwe ezitshalweni.
Ukwakha Ikusasa Elisimeme Ngomsoco Osekelwe Ezitshalweni
Ukukhuthaza ukudla okusekelwe ezitshalweni kungaba nomthelela ohlelweni lokudla oluzinzile futhi oluqinile. Ngokutshala ukudla okwengeziwe okusekelwe ezitshalweni, singasiza ukubhekana nokungavikeleki kokudla kanye nezinkinga zendlala emhlabeni jikelele. Ukunciphisa ukuthembela ekulimeni kwezilwane kungadambisa ingcindezi emithonjeni yemvelo futhi kunciphise ukucekelwa phansi kwemvelo.
Ukutshala imali ocwaningweni olusekelwe ezitshalweni nasekusunguleni izinto ezintsha kungaholela ekuthuthukisweni kwezindlela zokukhiqiza ukudla ezisimeme. Ukukhuthaza abantu ngabanye, imiphakathi, kanye nohulumeni ukuthi basebenzise ukudla okusekelwe ezitshalweni kungasiza ukwakha ikusasa elinempilo nelizinzile lawo wonke umuntu.
Isiphetho
Sengiphetha, ukudla okusekelwe ezitshalweni akubalulekile nje kuphela ukuze umuntu aphile kodwa futhi kunenzuzo empilweni yonke, ekuvimbeleni izifo, nasekusimamiseni imvelo. Ngokwamukela indlela yokuphila esekelwe ezitshalweni, abantu ngabanye bangathuthukisa umsoco wabo, banciphise ingozi yezifo ezingelapheki, futhi bafake isandla ohlelweni lokudla oluzinzile. Izidlo ezisekelwe ezitshalweni zinikeza zonke izakhamzimba ezidingekayo futhi zingahlangabezana nezidingo zamaphrotheni ngaphandle kokuthembela emikhiqizweni yezilwane. Ngokutholakala kwemithombo yamaprotheni esekelwe ezitshalweni ehlukahlukene kanye nokusekelwa kwemiphakathi eku-inthanethi, ukushintshela empilweni esekelwe ezitshalweni sekulula kunangaphambili. Ngokukhetha ukudla okusekelwe ezitshalweni , singavikela impilo yethu, iplanethi, futhi sidale ikusasa elingcono lezizukulwane ezizayo.
