Njengoba ushintsho ekudleni okususelwa ekudleni kwezitshalo luthola ukucatshangelwa, okuqhutshwa ukucatshangelwa kokuziphatha, kwezemvelo kanye nokucatshangelwa, abaningi bangababuza ukuthi bazohlangabezana kanjani nezidingo zabo zokudla okunempilo ngaphandle kwenyama. Le ndatshana ikhipha okubalulekile kokudla okunempilo komuntu futhi kukhombisa ukuthi ukudla okususelwa ekusekeni okuhleliwe kungakunikeza kanjani izakhi ezidingekayo zempilo efanelekile. Kusuka ku-legumes egcwele amaprotheni kuya emithonjeni ecebile nge-iron kanye nemithombo yevithamini B12 ebiyelwe, sihlola amasu asebenzayo okuchuma kwendlela yokuphila engenangqondo. Ukuthi wamukela imifino noma ukumane usike inyama, lo mhlahlandlela unikeza ukuqonda okusebenzayo ukukusiza ufinyelele umsoco olinganiselayo ngenkathi usekela inhlala-kahle yakho kanye neplanethi yakho
Njengoba umhlaba uya ngokuya uqaphela impilo kanye nokuqaphela imvelo, isihloko sokudla okusekelwe ezitshalweni kanye nokudla imifino sesithole ukunakwa okukhulu. Abantu abaningi ngokwengeziwe bakhetha ukudla ukudla okusekelwe ezitshalweni, kungaba ngezizathu zokuziphatha, ezemvelo noma zezempilo. Abantu abaningi bakhathazekile ngezidingo zabo zokudla okunomsoco nokuthi bangahlangatshezwa yini ngokwanele ngaphandle kokudla inyama. Le ndatshana ihlose ukuhlinzeka ngokuqonda okuphelele kwezidingo zokudla okunempilo kwabantu nokuthi bangahlangabezwa kanjani ngaphandle kokudla inyama. Sizohlola imisoco ehlukahlukene edingekayo ukuze sibe nempilo enhle, imithombo yazo nokuthi singayihlanganisa kanjani ekudleni okusekelwe ezitshalweni. Ngokuhlolisisa isayensi yokondleka komuntu kanye nokuhlola izinzuzo zokudla okusekelwe ezitshalweni, lesi sihloko sihlose ukunikeza abafundi ukuqonda okuphelele kokuthi bangahlangabezana kanjani nezidingo zabo zokudla okunomsoco ngaphandle kokudla inyama. Kungakhathaliseki ukuthi ungumuntu ongadli imifino, i-vegan noma othile ofuna ukunciphisa ukudla kwakho kwenyama, lesi sihloko sizosebenza njengesisetshenziswa esibalulekile sokuqonda izidingo zokudla okunomsoco kubantu nokuthi ungahlangabezana kanjani nazo ngokudla okusekelwe ezitshalweni.
Ukubaluleka kwamaprotheni ekudleni
Amaprotheni adlala indima ebalulekile ekudleni komuntu, kungakhathaliseki ukuthi umuntu udla inyama noma ulandela indlela yokuphila yemifino noma yemifino. Kungumsoco obalulekile obhekele imisebenzi ehlukahlukene emzimbeni, okuhlanganisa ukwakha nokulungisa izicubu, ukukhiqiza ama-enzyme namahomoni, nokusekela amasosha omzimba aqinile. Amaprotheni akhiwa ama-amino acid, okuyizinto zokwakha ukuphila. Ngaphandle kokudla amaprotheni okwanele, umzimba ungase uzame ukugcina isisindo semisipha, ukuphulukisa amanxeba, noma ukulawula izinqubo ezibalulekile zomzimba. Ukufaka ukudla okunamaprotheni amaningi ekudleni komuntu, okufana nemifino, i-tofu, i-tempeh, i-quinoa, namantongomane, kubalulekile ukuze kuqinisekiswe impilo nokuphila kahle. Ngokuqonda ukubaluleka kwamaprotheni kanye nokukhetha ukudla okunolwazi, abantu bangahlangabezana nezidingo zabo zokudla okunomsoco futhi bachume ngokudla okungekhona inyama.
Imithombo yamaprotheni asekelwe ezitshalweni
Imithombo yamaprotheni asekelwe ezitshalweni inikeza izinhlobonhlobo zezinketho zabantu abafuna ukuhlangabezana nezidingo zabo zokudla ngaphandle kokudla inyama. Imifino efana nodali, uphizi, nobhontshisi, iyimithombo emihle kakhulu yamaprotheni, i-fiber, namaminerali abalulekile. I-tofu ne-tempeh, etholakala kubhontshisi wesoya, ahlukahlukene futhi ahlinzeka ngephrofayili ephelele ye-amino acid. I-Quinoa, imbewu efana nokusanhlamvu, ingomunye umthombo wamaprotheni asekelwe ezitshalweni futhi ocebile nge-fiber kanye namavithamini namaminerali ahlukahlukene. Ukwengeza, amantongomane nembewu, njengama-alimondi, ama-walnuts, imbewu ye-chia, nembewu ye-hemp, kunikeza indlela elula neminyene yomsoco yokuhlanganisa amaprotheni ekudleni nasekudleni okulula. Le mithombo yamaprotheni esekelwe ezitshalweni ayihlinzeki nje kuphela ngezakhi zokwakha ezidingekayo zemisebenzi yomzimba kodwa futhi inikeza ukunambitheka okuhlukahlukene nokuthungwa okungathuthukisa ukujabulela ukudla okungenanyama.
Ukuhlangabezana nezidingo zensimbi ngaphandle kwenyama
I-ayoni iyiminerali ebalulekile edlala indima ebalulekile emzimbeni, okuhlanganisa ukuthuthwa komoyampilo, ukukhiqizwa kwamandla, nokusebenza komzimba. Nakuba inyama ngokuvamile ibhekwa njengomthombo oyinhloko wensimbi, kubalulekile ukuqaphela ukuthi abantu ngabanye bangakwazi ukuhlangabezana nezidingo zabo zensimbi ngaphandle kokudla inyama. Imithombo esekelwe ezitshalweni njengemifino enamaqabunga amnyama, okusanhlamvu okuqinisiwe, okusanhlamvu okuphelele, okusanhlamvu okusanhlamvu, nezithelo ezomisiwe kunothile ngensimbi. Ukuze uthole ukumuncwa kwensimbi okuthuthukisiwe, ukubhanqa lokhu kudla nemithombo kavithamini C, njengezithelo ezisawolintshi noma upelepele wensimbi, kungathuthukisa ukumuncwa kwezakhi. Ukwengeza, ukupheka emapanini okusansimbi kungakhuphula izinga lokusansimbi ekudleni. Ngokufaka izinhlobonhlobo zale mithombo yensimbi esekwe ezitshalweni ekudleni, abantu bangahlangabezana kalula nezidingo zabo zensimbi kuyilapho belandela indlela yokuphila engenanyama.
Amavithamini namaminerali abalulekile
Ukudla okulinganiselayo nokunomsoco kubalulekile ukuze kuhlangatshezwane nezidingo zokudla okunomsoco kubantu, ngisho nangaphandle kokudla inyama. Ngaphezu kwensimbi, kunamanye amavithamini namaminerali amaningana abalulekile adlala indima ebalulekile ekugcineni impilo engcono. Ngokwesibonelo, uvithamini B12, ovame ukutholakala emikhiqizweni yezilwane, ubalulekile ekusebenzeni kwezinzwa nasekukhiqizeni amangqamuzana abomvu egazi. Kodwa-ke, abantu abalandela ukudla okungenanyama bangathola lesi sakhi ngokudla okusekelwe ezitshalweni eziqinile noma izithasiselo. I-calcium, ebalulekile emathanjeni namazinyo aqinile, ingatholakala kwezinye izindlela zobisi ezifana nobisi lwezitshalo oluqinisiwe, i-tofu, nemifino eluhlaza enamahlamvu. Ukwengeza, imithombo yamaprotheni esekelwe ezitshalweni, njengemifino, i-tofu, ne-quinoa, ayihlinzeki nje ngama-amino acid abalulekile kodwa futhi inomthelela ekwakhiweni kwamaminerali afana ne-zinc ne-magnesium. Ngokuhlela ngokucophelela futhi bahlukanise ukudla kwabo okusekelwe ezitshalweni, abantu bangaqinisekisa ukuthi bahlangabezana nazo zonke izidingo zabo ezibalulekile zamavithamini namaminerali kuyilapho belandela ukudla okungenanyama.
Eminye imithombo ye-calcium
Enye imineral ebalulekile evame ukuhlotshaniswa nemikhiqizo yobisi yi-calcium. Kodwa-ke, abantu abalandela ukudla okungenanyama bangathola kalula i-calcium kwezinye izindawo. Ubisi oluqinisiwe olusekelwe ezitshalweni, njenge-soy noma ubisi lwe-almond, luyindlela enhle kakhulu njengoba lunikeza inani elilinganayo le-calcium nobisi lwezinkomo. Ukwengeza, i-tofu ne-tempeh, ezenziwe ngobhontshisi wesoya, zine-calcium eningi futhi zingafakwa ezitsheni ezihlukahlukene. Imifino eluhlaza enamahlamvu efana ne-broccoli, i-kale, ne-bok choy nayo iyimithombo emihle kakhulu ye-calcium. Okunye ukudla okusekelwe ezitshalweni okufana nembewu ye-chia, imbewu yesesame, nama-alimondi kungafaka isandla ekwakhiweni kwe-calcium. Ngokufaka le mithombo ehlukile ye-calcium ekudleni kwabo, abantu ngabanye bangahlangabezana nezidingo zabo zokudla okunomsoco futhi bagcine amathambo aqinile futhi anempilo ngaphandle kokuthembela emikhiqizweni esekelwe enyameni.
Ukulinganisa i-omega-3 ne-omega-6
Ukugcina impilo enhle, kubalulekile ukulinganisa phakathi kwe-omega-3 ne-omega-6 fatty acids ekudleni kwethu. Nakuba zombili izinhlobo zama-fatty acids zibalulekile emisebenzini yemizimba yethu, ukudla ngokweqile kwe-omega-6 uma kuqhathaniswa ne-omega-3 kungaholela ekungalinganini kanye nezingozi zezempilo ezingaba khona. I-Omega-3 fatty acids, etholakala ezinhlanzini ezinamafutha njenge-salmon ne-mackerel, kanye nembewu yefilakisi nama-walnuts, adlala indima ebalulekile ekwehliseni ukuvuvukala, ekuthuthukiseni impilo yenhliziyo, nasekusekeleni ukusebenza kobuchopho. Ngakolunye uhlangothi, i-omega-6 fatty acids, evame ukutholakala emafutheni emifino kanye nokudla okugayiwe, ingakhuthaza ukuvuvukala lapho idliwe ngokweqile. Ukuze bathole ibhalansi enempilo, abantu bangahlanganisa ukudla okune-omega-3 eningi ekudleni kwabo kuyilapho belinganisa indlela abadla ngayo imithombo ye-omega-6. Lokhu kungafezwa ngokudla ukudla okufana nembewu ye-chia, imbewu ye-hemp, nezithako ezisekelwe ku-algae, okuyimithombo emihle kakhulu esekelwe ezitshalweni yama-omega-3 fatty acids. Ngokuqapha ngokucophelela nokulungisa ukuthathwa kwalawa ma-acids abalulekile, abantu ngabanye bangahlangabezana nezidingo zabo zokudla okunomsoco futhi bakhuthaze inhlalakahle yonke ngaphandle kokuthembela emikhiqizweni yenyama.
Ukuthola ifayibha eyanele ezitshalweni
Ukuthola i-fiber eyanele ezitshalweni kubalulekile ekugcineni ukudla okunomsoco futhi okunomsoco. I-fiber, etholakala kuphela ekudleni okusekelwe ezitshalweni njengezithelo, imifino, okusanhlamvu, okusanhlamvu, namantongomane, inikeza izinzuzo eziningi zezempilo. Okokuqala, i-fiber isiza ekugayeni ukudla ngokukhuthaza ukunyakaza kwamathumbu okuvamile nokuvimbela ukuqunjelwa. Kuyasiza futhi ukulawula amazinga kashukela egazini ngokunciphisa ukumuncwa kukashukela egazini. Ukwengeza, ukudla okune-fiber ephezulu kungaba nomthelela ekulawulweni kwesisindo njengoba kunikeza umuzwa wokugcwala, kunciphisa amathuba okudla ngokweqile. Ngaphezu kwalokho, i-fiber idlala indima ebalulekile ekugcineni inhliziyo enempilo ngokunciphisa amazinga e-cholesterol nokunciphisa ingozi yezifo zenhliziyo. Ukuqinisekisa ukudla okwanele kwe-fiber, abantu bangahlanganisa ukudla okuhlukahlukene okusekelwe ezitshalweni ekudleni nasekudleni kwabo okulula, okuhloswe ngakho okungenani amagremu angu-25-30 e-fiber ngosuku.
Ukuhlangabezana nezidingo ze-B12 ngaphandle kwenyama
Ukuze kuhlangatshezwane nezidingo ezibalulekile zokudla okunomsoco kavithamini B12 ngaphandle kokudla inyama, abantu bangahlola eminye imithombo yalesi sakhi esibalulekile. Nakuba i-vitamin B12 itholakala kakhulu emikhiqizweni yezilwane, njengenyama, inhlanzi, ubisi namaqanda, kunezindlela zokuyithola ngokusebenzisa izinketho ezisekelwe ezitshalweni. Ukudla okuqinisiwe, okufana nokusanhlamvu kwasekuseni, ezinye izindlela zobisi olusekelwe ezitshalweni, nemvubelo enomsoco, kungaba imithombo emihle kakhulu kavithamini B12. Lokhu kudla kunothiswa ngezinhlobo zokwenziwa ze-B12, okuqinisekisa ukuthi abantu abalandela ukudla kwemifino noma i-vegan basengakwazi ukuhlangabezana nezidingo zabo zokudla okunomsoco. Ukwengeza, izinhlobo ezithile zolwelwe nemikhiqizo yezitshalo ebilile, njenge-tempeh ne-miso, ingase iqukathe amanani amancane e-B12 eyenzeka ngokwemvelo. Kodwa-ke, kubalulekile ukuthi abantu abalandela ukudla okusekelwe ezitshalweni baqaphe amazinga abo e-B12 futhi bacabangele ukwengezela uma kunesidingo, njengoba ukumuncwa kwe-B12 emithonjeni esekelwe ezitshalweni kungase kukhawulelwe. Ngokuqaphela ukukhetha kwabo kokudla kanye nokuhlanganisa ukudla okuqinile noma izithasiselo, abantu ngabanye bangahlangabezana ngokuphumelelayo nezidingo zabo ze-B12 ngaphandle kokuncika emithonjeni esekelwe inyama.
Ukubaluleka kokuhlukahluka ekudleni
Izinhlobonhlobo zokudla zidlala indima ebalulekile ekuhlangabezaneni nezidingo zokudla okunomsoco kubantu, ikakhulukazi lapho belandela indlela yokuphila esekelwe ezitshalweni noma yemifino. Ukuhlanganisa izinhlobo eziningi zezithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, amantongomane, nembewu kuqinisekisa ukudla okuhlukahlukene kwezakhi ezibalulekile. Iqembu ngalinye lokudla linikeza isethi eyingqayizivele yamavithamini, amaminerali, ama-antioxidants, nama-phytochemicals afaka isandla empilweni nasenhlalakahleni yonke. Ngokudla ukudla okunhlobonhlobo, abantu bangakwazi ukwandisa ukudla kwabo izakhi, banciphise ubungozi bokushoda kwezakhi zomzimba, futhi basekele ukusebenza kahle komzimba. Ngaphezu kwalokho, ukudla okunhlobonhlobo kukhuthaza ubumnandi bokupheka kanye nobuciko bokupheka, okwenza izikhathi zokudla zijabulise futhi zanelise. Ngokwamukela ukubaluleka kokuhlukahluka ekudleni kwabo, abantu ngabanye bangaqinisekisa indlela eyanele futhi elinganiselayo yokuhlangabezana nezidingo zabo zokudla okunomsoco.
Amathiphu okushintshela ku-vegetarianism
Lapho uqala uhambo olubheke ekudleni kwemifino, kungaba usizo ukuqala ngezinyathelo ezincane kanye nezinguquko ezihamba kancane. Ithiphu elilodwa ukuqala ngokuhlanganisa ukudla okuningi okusekelwe ezitshalweni ekudleni kwakho, njengeMisombuluko Engenanyama noma uzame iresiphi entsha yemifino isonto ngalinye. Lokhu kukuvumela ukuthi uhlole ama-flavour ahlukene kanye nokwakheka, okwenza uguquko lube mnandi kakhulu. Ukwengeza, ukuzifundisa ngokudla kwemifino kubalulekile ukuze uqinisekise ukuthi uyahlangabezana nezidingo zakho zokudla okunomsoco. Ungase ufune ukubonana nodokotela wezokudla obhalisiwe ukuze uqinisekise ukuthi uthola amaprotheni anele, insimbi, uvithamini B12, nezinye imisoco ebalulekile. Ukuhlola ezinye izindlela zenyama, ezifana ne-tofu, tempeh, ne-seitan, kunganikeza nokwaneliseka nokuthungwa ongase ukufune ekudleni kwakho. Okokugcina, ungakhohlwa ukubaluleka kokuhlela nokulungiselela ukudla. Ukuba ne-pantry egcwele kahle enezinto eziyisisekelo zemifino, ukuhlela ukudla kwakho kusenesikhathi, nokuba nokudla okulula okunomsoco okutholakala kalula kungenza ukushintshela ekubeni othanda imifino kube lula futhi kuqhubeke isikhathi eside.
Sengiphetha, nakuba sekuyisikhathi eside inyama ibhekwa njengeyisisekelo ekudleni kwabantu, kubalulekile ukuqonda ukuthi akuyona ukuphela komthombo wezakhi ezibalulekile emizimbeni yethu. Ngokufaka izinhlobonhlobo zokudla okusekelwe ezitshalweni ekudleni kwethu, singakwazi ukuhlangabezana nezidingo zethu zokudla okunomsoco ngaphandle kokudla inyama. Ngaphezu kwalokho, lokhu kungaba nemithelela eminingi emihle empilweni yethu, emvelweni nasenhlalakahleni yezilwane. Kuyafaneleka ukuthi sicabangele futhi sihlole ezinye izindlela zokudla ezingasizuzisa thina kanye nomhlaba osizungezile.
FAQ
Yiziphi izidingo ezibalulekile zokudla okunomsoco kubantu futhi zingahlangatshezwa kanjani ngaphandle kokudla inyama?
Izidingo ezibalulekile zokudla okunempilo kwabantu zihlanganisa amaprotheni, amafutha abalulekile, amavithamini, namaminerali. Lokhu kungahlangatshezwana nazo ngaphandle kokudla inyama ngokulandela ukudla okuhleliwe kwemifino noma imifino. Imithombo yamaprotheni esekelwe ezitshalweni ihlanganisa imidumba, tofu, tempeh, quinoa, namantongomane. Ama-acids abalulekile angatholakala emithonjeni efana ne-flaxseeds, imbewu ye-chia, nama-walnuts. Amavithamini namaminerali angatholakala ezinhlobonhlobo zezithelo, imifino, okusanhlamvu, kanye nemikhiqizo esekelwe ezitshalweni eziqinile. Kubalulekile ukuqinisekisa ukudla okuhlukahlukene nokunokulinganisela, futhi kwezinye izimo, izithasiselo zingadingeka ukuze kuhlangatshezwane nezidingo ezithile zomsoco, njengovithamini B12.
Ingabe kukhona imisoco ethile evame ukutholakala enyameni kodwa engatholakala emithonjeni yemifino?
Yebo, kunezakhamzimba eziningana ezivame ukutholakala enyameni ezingatholakala emithonjeni yemifino. Ngokwesibonelo, amaprotheni, insimbi, i-zinc, novithamini B12 ngokuvamile ahlotshaniswa nokudliwa kwenyama. Nokho, le misoco ingatholakala nasekudleni okusekelwe ezitshalweni. Imifino, i-tofu, i-temeh, i-quinoa, nembewu ye-chia zonke ziyimithombo emihle kakhulu yamaprotheni esekelwe esitshalweni. I-ayoni ingatholakala ekudleni okufana nesipinashi, udali, kanye nezinhlamvu eziqinisiwe. I-Zinc ingatholakala ku-legumes, amantongomane, kanye nokusanhlamvu okuphelele. Nakuba i-vitamin B12 itholakala kakhulu emikhiqizweni yezilwane, ingatholakala obisini olusekelwe ezitshalweni oluqinile, okusanhlamvu, kanye nezithasiselo. Ukudla kwemifino okuhlelwe kahle kunganikeza zonke lezi zakhi ezibalulekile.
Ukudla kwemifino kungakunikeza kanjani ukudla okwanele kwamaprotheni ukuze kuhlangatshezwane nezidingo zomsoco zabantu?
Ukudla kwemifino kunganikeza ukudla okwanele kwamaprotheni ngokusebenzisa imithombo yamaprotheni esekelwe ezitshalweni. Ukudla okunjengobhontshisi, udali, i-tofu, i-tempeh, i-quinoa, namantongomane konke kuyimithombo emihle kakhulu yamaprotheni. Ukwengeza, ukudla inhlanganisela yemithombo yamaprotheni asekelwe esitshalweni kungasiza ukuqinisekisa iphrofayili ephelele ye-amino acid. Kubalulekile futhi ukufaka izinhlobonhlobo zezithelo, imifino, okusanhlamvu okuphelele, nokudla okuqinisiwe ukuze kuqinisekiswe ukudla okulinganiselayo nokunomsoco wemifino. Sekukonke, ngokuhlela kahle nokukhetha ukudla, ukudla kwemifino kungahlangabezana kalula nezidingo zamaprotheni abantu.
Yiziphi ezinye izinzuzo zezempilo ezingaba khona kanye nezingozi ezihlobene nokudla kwemifino mayelana nokuhlangabezana nezidingo zokudla okunomsoco?
Ukudla kwemifino kunganikeza izinzuzo eziningi zezempilo, njengengozi ephansi yesifo senhliziyo, umfutho wegazi ophakeme, nezinhlobo ezithile zomdlavuza. Ngokuvamile iphezulu ku-fiber, amavithamini, amaminerali, nama-antioxidants, kuyilapho iphansi kumafutha agcwele. Nokho, kungase futhi kubangele izingozi. Abadla imifino kudingeka baqinisekise ukuthi bathola amaprotheni anele, okusansimbi, uvithamini B12, ama-omega-3 fatty acids, kanye ne-calcium, okuvame ukutholakala emikhiqizweni yezilwane. Ukuhlela ukudla ngokucophelela kanye nokwengeza kungase kudingeke ukuze kuhlangatshezwane nalezi zidingo. Ukwengeza, izidlo ezithile zemifino, njengokudla kwe-vegan, zingaba nemisoco ephansi futhi zingadinga ukunakwa okwengeziwe ukuze kuqinisekiswe ukwaneliseka komsoco.
Ingabe kukhona okucatshangelwayo okuqondile kokudla kwabantu abakhetha ukulandela ukudla kwemifino ukuze baqinisekise ukuthi bahlangabezana nazo zonke izidingo zabo zokudla okunomsoco?
Yebo, abantu abalandela ukudla kwemifino kudingeka baqinisekise ukuthi bahlangabezana nezidingo zabo zokudla okunomsoco ngokuhlanganisa ukudla okuhlukahlukene okusekelwe ezitshalweni. Kufanele bagxile ekudleni amanani anele eprotheyini avela emithonjeni efana nobhontshisi, imidumba, tofu, tempeh, nequinoa. Kufanele futhi banake ukudla okusansimbi ngokufaka ukudla okufana nemifino enamahlamvu amnyama, ama-lentile, nezinhlamvu eziqinisiwe. I-calcium ingatholakala emithonjeni esekelwe ezitshalweni njengobisi oluqinile olungelona olobisi, i-tofu, nemifino enamaqabunga. I-Vitamin B12, etholakala ngokuyinhloko emikhiqizweni yezilwane, ingase idinge ukwengezwa. Sekukonke, ukudla okulungiselelwe kahle kwemifino kunganikeza zonke izakhamzimba ezidingekayo, kodwa kufanele kuqashelwe imisoco ethile ukuze kuqinisekiswe ukwanela.
