Eminyakeni yamuva nje, kuye kwaba nomkhuba okhulayo obheke ekudleni okusekelwe ezitshalweni kanye nokuncipha kokudliwa kwenyama. Lolu shintsho luqhutshwa yizici ezihlukahlukene, okuhlanganisa ukukhathazeka kwezempilo, ukuqwashisa kwemvelo, nokucatshangelwa kwezimiso zokuziphatha. Ngenxa yalokho, abantu abaningi manje bayangabaza indima yenyama ekudleni kwabo futhi bafuna enye imithombo yamaprotheni nezakhi. Ukuze uqonde ukuthi kungenzeka yini kanye nezinzuzo zokudla okungenanyama, kubalulekile ukuqonda kuqala izidingo zokudla okunomsoco kubantu nokuthi bangahlangabezana kanjani nazo ngaphandle kokudla inyama. Kulesi sihloko, sizohlola imisoco ehlukahlukene ebalulekile empilweni yomuntu futhi sixoxe ngokuthi ingatholakala kanjani ngemithombo yezitshalo. Ngaphezu kwalokho, sizohlola izinzuzo ezingaba khona kanye nemikhawulo yokudla okungenanyama, sinikeze ukuqonda okuphelele kwalokhu kukhethwa kokudla. Kungakhathaliseki ukuthi ucabangela ukudla imifino noma i-vegan, noma ufuna nje ukunciphisa ukudla kwakho kwenyama, lesi sihloko sizokuhlomisa ngolwazi oludingekayo ukuze wenze izinqumo ezinolwazi mayelana nezidingo zakho zokudla okunomsoco. Ngakho-ke, ake singene sijule emhlabeni wokudla okusekelwe ezitshalweni futhi sithole ukuthi ungakunikeza kanjani okunye okunempilo nokuqhubekayo kunokudla okusekelwe enyameni.
Izakhamzimba ezibalulekile ukuze ube nempilo enhle.
Ukudla okunomsoco kubalulekile ukuze ube nempilo enhle, unikeza umzimba imisoco edingekayo ukuze usebenze kahle kakhulu. Nakuba abantu abaningi bekholelwa ukuthi inyama iwumthombo oyinhloko wezakhi ezibalulekile, kubalulekile ukuqonda ukuthi ukudla okulinganiselayo okusekelwe ezitshalweni kungahlangabezana nalezi zidingo. Izakhi ezibalulekile ezifana namaprotheni, i-iron, i-calcium, i-vitamin B12, kanye ne-omega-3 fatty acids zingatholakala emithonjeni ehlukahlukene esekelwe ezitshalweni. Imifino, okusanhlamvu, amantongomane kanye nembewu kucebile ngamaprotheni, kuyilapho imifino enamaqabunga, i-tofu, nobisi olusekelwe ezitshalweni oluqinisiwe kunikeza inani elanele lensimbi ne-calcium. I-Vitamin B12, etholakala ngokuyinhloko emikhiqizweni yezilwane, ingatholakala ngokudla okuqinisiwe okusekelwe ezitshalweni noma izithasiselo. Ukwengeza, ukuhlanganisa imithombo esekelwe ezitshalweni ye-omega-3 fatty acids, njenge-flaxseeds nama-walnuts, ingasekela impilo yenhliziyo kanye nokuphila kahle. Ngokuqonda nokuhlanganisa inhlanganisela efanele yokudla okusekelwe ezitshalweni, abantu ngabanye bangaqinisekisa ukuthi bahlangabezana nezidingo zabo zokudla okunomsoco futhi balondoloze impilo engcono ngaphandle kokuthembela emithonjeni esekelwe enyameni.
Imithombo yamaprotheni esekelwe ezitshalweni.
Uma kuziwa ekuhlangabezaneni nezidingo zokudla okunomsoco kubantu, ikakhulukazi mayelana nokudla kwamaprotheni, imithombo esekelwe ezitshalweni inikeza izinhlobonhlobo zezinketho. Imifino, njengodali, uphizi, nobhontshisi omnyama, iyimithombo emihle kakhulu yamaprotheni futhi ingafakwa ezitsheni ezihlukahlukene, kuhlanganise nesobho, amasaladi nezitshulu. I-Quinoa, iphrotheni ephelele, ingenye inketho enkulu esekelwe ezitshalweni engasetshenziswa njengesisekelo sezitsha zokusanhlamvu noma esikhundleni selayisi ekuphekeni. Ukwengeza, i-tofu ne-tempeh, etholakala kubhontshisi wesoya, inikeza inani elikhulu lamaprotheni futhi ingasetshenziswa njengezinye izindlela zenyama eziguquguqukayo kuma-stir-fries noma amasemishi. Kulabo abathanda amantongomane nembewu, okukhethwa kukho okufana nama-alimondi, imbewu ye-chia, nembewu ye-hemp akunikezi kuphela amaprotheni kodwa namafutha anempilo kanye nefayibha. Ukufaka le mithombo yamaprotheni asekelwe ezitshalweni ekudleni kungaba nomthelela ekudleni okugcwele futhi okunomsoco okuhlangabezana nezidingo zomzimba.
Izinzuzo zokudla kwemifino.
Ukudla kwemifino kunikeza inqwaba yezinzuzo ezingaphezu kokuhlangabezana nezidingo zokudla okunomsoco. Ucwaningo luye lwabonisa ukuthi ukulandela ukudla kwemifino kungaholela ezingozini eziphansi zezifo ezingapheli, njengesifo senhliziyo, umfutho wegazi ophakeme, nesifo sikashukela sohlobo 2. Lokhu kubangelwa ngokuyinhloko ukudla okuphezulu kwe-fiber, ama-antioxidants, nezinhlanganisela ezisekelwe ezitshalweni ezitholakala ezithelweni, imifino, kanye nezinhlamvu eziphelele. Ukudla kwemifino nakho kuvame ukuba namafutha agcwele kanye ne-cholesterol, okungaba nomthelela ekwenzeni ngcono impilo yenhliziyo nemithambo yegazi. Ukwengeza, abantu abalandela ukudla kwemifino bavame ukuba ne-low body mass index (BMI) kanye nengozi encishisiwe yokukhuluphala. Ubuningi bokudla okusekelwe ezitshalweni ezinomsoco ekudleni kwemifino kungasiza abantu ukuthi balondoloze isisindo esinempilo noma kusekele imizamo yokwehlisa isisindo. Sekukonke, ukwamukela ukudla kwemifino akugcini nje ukukhuthaza impilo engokomzimba kodwa futhi nokusimama kwemvelo kanye nenhlalakahle yezilwane.
Indima yama-carbohydrate ekudleni.
Ama-carbohydrate adlala indima ebalulekile ekuhlangabezaneni nezidingo zokudla okunomsoco kubantu, ngisho nasekudleni okungafaki inyama. Njengenye yama-macronutrients, ama-carbohydrate anikeza umzimba umthombo wawo oyinhloko wamandla. Ahlukaniswa abe yi-glucose, ebhebhezela imisebenzi ehlukahlukene yomzimba, okuhlanganisa ukusebenza kobuchopho nokunyakaza kwemisipha. Ama-carbohydrate angatholakala emithonjeni ehlukahlukene esekelwe ezitshalweni ezifana nokusanhlamvu, okusanhlamvu, izithelo nemifino, okwenza kutholakale kalula kubantu abalandela ukudla kwemifino. Ukukhetha ama-carbohydrate ayinkimbinkimbi, njengezinhlamvu ezigcwele kanye nemifino ene-fibrous, kunganikeza amandla aqhubekayo futhi kusize ukulawula amazinga kashukela egazini. Kubalulekile ukuqaphela ukuthi nakuba ama-carbohydrate ebalulekile, ikhwalithi kanye nenani elidliwayo kufanele lilinganiswe ngokuhambisana nezidingo zokudla zomuntu ngamunye kanye nemigomo yezempilo.
Ukuthola insimbi ngaphandle kokudla inyama.
I-ayoni ingesinye isakhamzimba esibalulekile esingatholakala ngaphandle kokudla inyama. Nakuba inyama ebomvu yaziwa ngokuba nensimbi ephezulu, kunemithombo eminingi esekelwe ezitshalweni engafeza izidingo zensimbi zomzimba. Imifino efana nodali, uphizi, nobhontshisi, iyimithombo emihle kakhulu yensimbi, kanye nemifino enamahlamvu eluhlaza njengesipinashi ne-kale. Ngaphezu kwalokho, imbewu namantongomane, njengembewu yethanga, ama-alimondi nama-cashew, anothe ngensimbi. Ukuze kuthuthukiswe ukumuncwa kwe-iron, kutuswa ukuba udle le mithombo yensimbi esekwe ezitshalweni eduze nokudla okunovithamini C ogcwele, njengezithelo ezisawolintshi noma upelepele. Ukufaka le mithombo yensimbi eyahlukene ekudleni kwemifino noma kwe-vegan kungasiza ekuqinisekiseni ukuthathwa okwanele kwale mineral edingekayo ukuze kugcinwe impilo engcono.
Izinketho ezicebile nge-calcium kubantu abangadli inyama.
Ngaphezu kwensimbi, i-calcium ingesinye isakhi esibalulekile esingatholakala ngaphandle kokuthembela emithonjeni esekelwe enyameni. I-calcium idlala indima ebalulekile ekugcineni amathambo namazinyo aqinile, kanye nokusekela ukusebenza kahle kwemisipha nezinzwa. Abangadli inyama bangathola inala yezinketho ezicebile nge-calcium ekudleni okusekelwe ezitshalweni. Imifino enamaqabunga amnyama njenge-broccoli, i-collard greens, ne-bok choy yimithombo emihle kakhulu ye-calcium. Ukwengeza, i-tofu kanye nezinye izindlela zobisi olusekelwe ezitshalweni eziqinile , njengobisi lwe-almond noma ubisi lwe-soy, zinganikeza inani elibalulekile lale mineral ebalulekile. Okunye ukudla okune-calcium eningi kuhlanganisa imbewu yesesame, imbewu ye-chia, nama-alimondi. Ngokuhlanganisa le mithombo ehlukahlukene esekelwe ezitshalweni ekudleni kwabo, abantu abangadli inyama bangaqinisekisa ukuthi bahlangabezana nezidingo zabo ze-calcium ukuze babe nempilo enhle yamathambo kanye nempilo yonke.
Ukufaka amafutha anempilo ekudleni.
Ukugcina ukudla okunomsoco futhi olinganiselayo ngaphandle kokuthembela enyameni, kubalulekile ukufaka amafutha anempilo ekudleni. Amafutha anempilo ayingxenye ebalulekile yokudla okunomsoco njengoba enikeza amandla, asize ekumunceni amavithamini ancibilikayo, futhi asekele ukusebenza kobuchopho. Nakuba inyama ngokuvamile ihlotshaniswa namazinga aphezulu amafutha agcwele, imithombo esekelwe ezitshalweni yamafutha anempilo ingaba yinzuzo ngendlela efanayo. Ukwatapheya, isibonelo, ucebile ngamafutha e-monounsaturated, okuye kwaboniswa ukukhuthaza impilo yenhliziyo. Ukwengeza ukwatapheya osikiwe kumasaladi noma ukusabalalisa ukwatapheya ku-toast yokusanhlamvu kungaba indlela emnandi nenomsoco yokuhlanganisa lamafutha anempilo ekudleni. Omunye umthombo omuhle kakhulu wamafutha anempilo amantongomane nembewu. Ama-Walnuts, ama-flaxseeds, nembewu ye-chia agcwele i-omega-3 fatty acids, engasiza ekwehliseni ukuvuvukala nokusekela impilo yenhliziyo nemithambo yegazi. Ukufafaza idlanzana lamantongomane noma imbewu ku-oatmeal noma ukuwangeza kugranola eyenziwe ekhaya kungaphakamisa iphrofayili yokudla okunomsoco wokudla okusekelwe ezitshalweni. Ngokufaka ngokucophelela le mithombo esekelwe ezitshalweni yamafutha anempilo ekudleni, abantu bangahlangabezana nezidingo zabo zokudla okunomsoco ngaphandle kokudla inyama.
Ukuhlangabezana nezidingo ze-vitamin B12 ngaphandle kwenyama.
Ukuhlangabezana nezidingo zikavithamini B12 ngaphandle kwenyama kuwukucatshangelwa okubalulekile kubantu abalandela ukudla kwemifino noma imifino. I-Vitamin B12 idlala indima ebalulekile ekukhiqizeni amangqamuzana egazi abomvu, ukuhlanganiswa kwe-DNA, nokusebenza kwezinzwa. Nakuba inyama nemikhiqizo yezilwane kuyimithombo eyinhloko yale vithamini ebalulekile, zikhona ezinye izindlela zokuhlangabezana nezidingo zomzimba. Ukudla okuqinisiwe, okunjengobisi olusekelwe ezitshalweni, okusanhlamvu kwasekuseni, nemvubelo enomsoco, kunganikeza umthombo onokwethenjelwa kavithamini B12. Ukwengeza, ukuthatha izithasiselo ze-vitamin B12 noma ukusebenzisa esikhundleni senyama esekelwe ezitshalweni eziqinile kungaqinisekisa ukudla okwanele. Kubalulekile ukuthi abantu abalandela ukudla okungenanyama baqaphele amazinga abo kavithamini B12 futhi bahlanganise le mithombo ehlukile ukuze balondoloze impilo enhle. Ukuqonda nokubhekana nezidingo zokudla okunomsoco ngaphandle kokuthembela enyameni kuyisihluthulelo sokukhuthaza imikhuba yokudla elinganiselayo futhi eqhubekayo.
Ukubaluleka kokudla kwe-fiber.
Ukudla i-fiber eyanele kubalulekile ekugcineni impilo yonke kanye nokukhuthaza ukugayeka kokudla kahle. I-fiber, etholakala ekudleni okusekelwe ezitshalweni njengezithelo, imifino, okusanhlamvu, kanye nemifino, inikeza izinzuzo eziningi emzimbeni. Okokuqala, i-fiber isiza ukulawula ukunyakaza kwamathumbu , ukuvimbela ukuqunjelwa kanye nokukhuthaza ukujwayelekile. Yengeza inqwaba esitulweni, yenza kube lula ukudlula kwayo emgudwini wokugaya ukudla. Okwesibili, i-fiber isiza ekulawuleni isisindo ngokukhuthaza umuzwa wokusutha, ongasiza ukulawula isifiso sokudla futhi uvimbele ukudla ngokweqile. Ukwengeza, i-fiber idlala indima ebalulekile ekugcineni amazinga kashukela egazi enempilo ngokunciphisa ukumuncwa kwe-glucose egazini. Lokhu kungaba yinzuzo ikakhulukazi kubantu abanesifo sikashukela noma labo abasengozini yokuba nalesi simo. Ngaphezu kwalokho, ukudla okunothe nge-fiber kuye kwaxhunyaniswa nengozi encishisiwe yesifo senhliziyo, njengoba kusiza ukwehlisa amazinga e-cholesterol futhi kusekele impilo yenhliziyo. Ukufaka izinhlobonhlobo zokudla okusekelwe ezitshalweni okunothe nge-fiber ekudleni kubalulekile ukuze kuhlangatshezwane nezidingo zomsoco zomzimba kanye nokuzuza impilo engcono.
Ukulinganisa ukudla okungenanyama.
okufaka imithombo yamaprotheni esekelwe ezitshalweni, njengemifino, i-tofu, i-temeh, ne-seitan, ibalulekile ukuze kuhlangatshezwane nezidingo zokudla okunomsoco kubantu ngaphandle kokuthembela enyameni. Le mithombo yamaprotheni esekelwe ezitshalweni ayihlinzeki nje kuphela ngama-amino acid adingekayo ekwakheni nasekulungiseni izicubu kodwa futhi inikeza izinzuzo ezengeziwe, okuhlanganisa amazinga aphansi wamafutha agcwele kanye ne-cholesterol uma kuqhathaniswa namaprotheni ezilwane. Ukuqinisekisa ukudla okunomsoco, kubalulekile ukufaka izithelo ezihlukahlukene, imifino, okusanhlamvu, amantongomane, nembewu ukuze uthole amavithamini abalulekile, amaminerali, nama-antioxidants. Ukwengeza, ukuhlanganisa imithombo ye-omega-3 fatty acids, njengembewu ye-chia, ama-flaxseeds, nama-walnuts, kungasiza ekuhlangabezaneni nezidingo zomzimba ngaphandle kokudla izinhlanzi noma eminye imikhiqizo yezilwane. Ngokucubungula ngokucophelela nangokuhlela ukudla, abantu bangakwazi ukulinganisela ngempumelelo ukudla okungenanyama kuyilapho behlangabezana nezidingo zabo zokudla okunomsoco ukuze babe nempilo enhle nokuphila kahle.
Sengiphetha, nakuba kukhona ukukhathazeka okufanelekile mayelana nokuhlangabezana nezidingo zokudla okunomsoco ngaphandle kokudla inyama, kungenzeka ukwenza kanjalo ngokudla okulungiselelwe kahle kwemifino noma i-vegan. Ngemithombo ehlukahlukene yamaprotheni asekelwe ezitshalweni kanye nokunaka ngokucophelela izakhi ezibalulekile, abantu ngabanye bangakwazi ukugcina ukudla okunempilo nokulinganisela ngaphandle kokuthembela emikhiqizweni yezilwane. Ngokuqonda izidingo zokudla okunomsoco emizimbeni yethu kanye nokuhlola eminye imithombo yamaprotheni, singenza ukukhetha okuzuzisa impilo yethu nendawo ezungezile. Ekugcineni, kukumuntu ngamunye ukuba enze izinqumo ezinolwazi mayelana nokukhetha kwakhe ukudla, kodwa ngolwazi olufanele nendlela yokwenza, ukudla okungenanyama kungaba inketho esebenzayo nenelisayo kwabaningi.
FAQ
Yiziphi imisoco ebalulekile abantu abayidingayo ukuze balondoloze ukudla okunempilo?
Izakhi ezibalulekile abantu abazidingayo ukuze badle ukudla okunempilo zihlanganisa ama-carbohydrate, amaprotheni, amafutha, amavithamini, amaminerali, namanzi. Ama-carbohydrate anika amandla, amaprotheni abalulekile ekukhuleni nasekulungiseni izicubu, futhi amafutha ayadingeka ekukhiqizweni kwamahomoni kanye nokwahlukanisa. Amavithamini namaminerali abalulekile ekusebenzeni okuhlukahlukene komzimba, njengokusekela amasosha omzimba nokukhiqizwa kwamangqamuzana. Amanzi abalulekile ekukhipheni amanzi kanye nasekugcineni imisebenzi yomzimba. Ukudla okulinganiselayo okuhlanganisa izithelo ezihlukahlukene, imifino, okusanhlamvu okuphelele, amaprotheni amancane, namafutha anempilo kuqinisekisa ukutholakala kwezakhi ezibalulekile ukuze ube nempilo enhle.
Ingabe ukudla kwemifino noma i-vegan kunganikeza zonke izakhi ezidingekayo ukuze ube nempilo enhle, futhi uma kunjalo, kanjani?
Yebo, ukudla okulungiselelwe kahle kwemifino noma i-vegan kunganikeza zonke izakhamzimba ezidingekayo ukuze ube nempilo enhle. Abadla imifino bangathola amaprotheni emithonjeni esekelwe ezitshalweni efana nemifino, i-tofu, i-tempeh, namantongomane. Ama-Vegans angahlangabezana nezidingo zawo zamaprotheni ngale mithombo, kanye nokusanhlamvu nembewu. Izakhi ezibalulekile njenge-iron, i-calcium, ne-vitamin B12 zingatholakala ngokudla okusekelwe ezitshalweni noma ngemikhiqizo eqinisiwe. I-Omega-3 fatty acids ingatholakala ku-flaxseeds, imbewu ye-chia, nama-walnuts. Ukudla okuhlukahlukene nokunokulinganisela okuhlanganisa izithelo, imifino, okusanhlamvu, kanye nemithombo yamaprotheni esekelwe ezitshalweni kungaqinisekisa ukuthathwa okwanele kwazo zonke izakhi ezidingekayo ukuze ube nempilo enhle.
Yimiphi eminye imibono eyiphutha evamile mayelana nokuhlangabezana nezidingo zokudla okunomsoco ngaphandle kokudla inyama, futhi ingasuswa kanjani?
Omunye umbono oyiphutha ovamile ukuthi kunzima ukuhlangabezana nezidingo zokudla ngaphandle kokuyidla inyama. Kodwa-ke, kungenzeka ukuthola zonke izakhi ezibalulekile ngokudla okuhlelwe kahle kwemifino noma i-vegan. Imithombo yamaprotheni esekelwe ezitshalweni njengemifino, i-tofu, i-tempeh, ne-seitan inganikeza amaprotheni anele. Ngaphezu kwalokho, insimbi ingatholakala emithonjeni efana nemifino enamahlamvu, ubhontshisi, nokusanhlamvu okuqinisiwe. I-Omega-3 fatty acids ingatholakala ku-flaxseeds, imbewu ye-chia, nama-walnuts. I-Vitamin B12, etholakala ngokuyinhloko emikhiqizweni yezilwane, ingatholakala ngokudla okuqinisiwe noma izithasiselo. Ngokuqonda lezi zindlela ezihlukile, umbono oyiphutha wokuthi ukudla kwemifino noma i-vegan akwanele ngokomsoco kungaxazululwa.
Ingabe kukhona imisoco ethile okuyinselele kakhulu ukuyithola ekudleni okusekelwe ezitshalweni, futhi yimiphi eminye imithombo okufanele icatshangelwe?
Yebo, ezinye izakhamzimba kungaba inselele kakhulu ukuzithola ekudleni okusekelwe ezitshalweni. Lezi zihlanganisa i-vitamin B12, i-iron, i-calcium, i-omega-3 fatty acids, ne-zinc. Ukuqinisekisa ukudla okwanele, abantu abasekelwe ezitshalweni bangacabangela ezinye izindlela ezifana nobisi oluqinisiwe olusekelwe ezitshalweni kanye nokusanhlamvu kukavithamini B12, imidumba nemifino enamahlamvu yensimbi, ubisi lwezitshalo oluqinisiwe kanye ne-tofu ye-calcium, i-flaxseeds kanye nembewu ye-chia ye-omega- 3 amafutha acids, kanye legumes kanye okusanhlamvu okuphelele zinc. Kubalulekile ukuhlela ukudla okulinganiselayo futhi, uma kunesidingo, thintana nochwepheshe bezokunakekelwa kwempilo noma uchwepheshe wezokudla obhalisiwe ukuze uthole isiqondiso.
Abantu bangaqinisekisa kanjani ukuthi bahlangabezana nezidingo zabo zokudla ngaphandle kokuyidla inyama, futhi yimaphi amanye amathiphu asebenzayo wokuhlela ukudla okulinganiselayo kwemifino noma i-vegan?
Abantu bangaqinisekisa ukuthi bahlangabezana nezidingo zabo zokudla ngaphandle kokudla inyama ngokuhlanganisa imithombo ehlukahlukene yamaprotheni esekelwe ezitshalweni njengemifino, i-tofu, i-tempeh, ne-quinoa. Kufanele futhi ahlanganise nezinhlobonhlobo zezithelo, imifino, okusanhlamvu okuphelele, namafutha anempilo ukuze kuqinisekiswe ukuthi bathola wonke amavithamini namaminerali adingekayo. Amathiphu awusizo wokuhlela ukudla okunomsoco wemifino noma i-vegan ahlanganisa ukuhlela ukudla, ukuhlola izindlela zokupheka ezintsha, kanye nokuthola ezinye izindlela ezifanele zokudla okuphekwe inyama. Kubalulekile futhi ukukhumbula ukushoda kwezakhi ezifana ne-vitamin B12 ne-iron, futhi ucabangele ukwesekwa uma kunesidingo.
