Njengoba umhlaba uya ngokuya uqaphela impilo futhi uqaphela imvelo, isihloko sokudla okusekelwe ezitshalweni kanye nokudla imifino siye sathola ukunakwa okukhulu. Abantu abaningi bakhetha ukwamukela ukudla okusekelwe ezitshalweni, kungaba ngezizathu zokuziphatha, ezemvelo noma zempilo. Abantu abaningi bakhathazekile ngezidingo zabo zokudla nokuthi bangahlangabezana yini ngokwanele ngaphandle kokudla inyama. Lesi sihloko sihlose ukunikeza ukuqonda okuphelele ngezidingo zokudla zabantu nokuthi zingahlangatshezwa kanjani ngaphandle kokudla inyama. Sizohlola izakhamzimba ezahlukahlukene ezidingekayo ukuze kube nempilo enhle, imithombo yazo nokuthi singazifaka kanjani ekudleni okusekelwe ezitshalweni. Ngokuhlola isayensi ngemuva kokudla kwabantu nokuhlola izinzuzo zokudla okusekelwe ezitshalweni, lesi sihloko sihlose ukunikeza abafundi ukuqonda okuphelele kokuthi bangahlangabezana kanjani nezidingo zabo zokudla ngaphandle kokudla inyama. Kungakhathaliseki ukuthi ungumdli wemifino, ungumdli wemifino noma umuntu ofuna ukunciphisa ukudla kwakho inyama, lesi sihloko sizosebenza njengomthombo owusizo wokuqonda izidingo zokudla kwabantu nokuthi ungahlangabezana kanjani nazo ngokudla okusekelwe ezitshalweni.
Ukubaluleka kweprotheni ekudleni
Amaprotheni adlala indima ebalulekile ekudleni komuntu, kungakhathaliseki ukuthi umuntu udla inyama noma ulandela indlela yokuphila yemifino noma ye-vegan. Kuyisakhamzimba esibalulekile esinomthwalo wemisebenzi ehlukahlukene emzimbeni, okuhlanganisa ukwakha nokulungisa izicubu, ukukhiqiza ama-enzyme nama-hormone, nokusekela isimiso somzimba esiqinile. Amaprotheni akhiwa ama-amino acid, okuyizinto ezakha impilo. Ngaphandle kokudla amaprotheni okwanele, umzimba ungase uhlupheke ukugcina imisipha, ukwelapha amanxeba, noma ukulawula izinqubo ezibalulekile zomzimba. Ukufaka ukudla okucebile ngamaprotheni ekudleni komuntu, njengemifino, i-tofu, i-tempeh, i-quinoa, namantongomane, kubalulekile ukuqinisekisa impilo enhle kanye nokuphila kahle. Ngokuqonda ukubaluleka kwamaprotheni nokwenza izinqumo zokudla ezinolwazi, abantu bangahlangabezana nezidingo zabo zokudla okunempilo futhi bachume ekudleni okungeyona inyama.
Imithombo yamaprotheni asekelwe ezitshalweni
Imithombo yamaprotheni asekelwe ezitshalweni inikeza izinketho ezahlukahlukene kubantu abafuna ukuhlangabezana nezidingo zabo zokudla okunempilo ngaphandle kokudla inyama. Imifino, njenge-lentile, ama-chickpea, nobhontshisi, iyimithombo emihle kakhulu yamaprotheni, i-fiber, kanye namaminerali abalulekile. I-Tofu ne-tempeh, ezitholakala kubhontshisi, ziyasebenziseka futhi zinikeza iphrofayili ephelele ye-amino acid. I-Quinoa, imbewu efana nokolweni, ingenye imithombo yamaprotheni asekelwe ezitshalweni ecebile nge-fiber kanye namavithamini namaminerali ahlukahlukene. Ngaphezu kwalokho, amantongomane nembewu, njenge-almond, ama-walnut, imbewu ye-chia, kanye nembewu ye-hemp, inikeza indlela elula negcwele izakhamzimba yokufaka amaprotheni ekudleni nasekudleni okulula. Le mithombo yamaprotheni asekelwe ezitshalweni ayinikezi nje kuphela izakhi ezidingekayo zemisebenzi yomzimba kodwa futhi inikeza ukunambitheka okubanzi kanye nokuthungwa okungathuthukisa injabulo yokudla okungenanyama.
Ukuhlangabezana nezidingo zensimbi ngaphandle kwenyama
I-iron iyiminerali ebalulekile edlala indima ebalulekile emzimbeni, okuhlanganisa ukuthuthwa komoya-mpilo, ukukhiqizwa kwamandla, kanye nokusebenza komzimba. Nakuba inyama ivame ukubhekwa njengomthombo oyinhloko we-iron, kubalulekile ukuqaphela ukuthi abantu bangahlangabezana nezidingo zabo ze-iron ngaphandle kokudla inyama. Imithombo esekelwe ezitshalweni efana nemifino eluhlaza emnyama, okusanhlamvu okuqinisiwe, okusanhlamvu okuphelele, ubhontshisi, nezithelo ezomisiwe zicebile nge-iron. Ukuze kufakwe i-iron eningi, ukuhlanganisa lokhu kudla nemithombo ye-vitamin C, njengezithelo ze-citrus noma upelepele, kungenza ngcono ukumuncwa kwezakhamzimba. Ngaphezu kwalokho, ukupheka emabhodweni e-cast-iron kungandisa okuqukethwe kwe-iron ekudleni. Ngokufaka izinhlobo ezahlukene zalezi mithombo ye-iron esekelwe ezitshalweni ekudleni, abantu bangahlangabezana kalula nezidingo zabo ze-iron ngenkathi belandela indlela yokuphila engenanyama.
Amavithamini namaminerali abalulekile
Ukudla okunomsoco nokunomsoco kubalulekile ukuze kuhlangatshezwane nezidingo zokudla okunempilo zabantu, ngisho nangaphandle kokudla inyama. Ngaphezu kwensimbi, kunezinye amavithamini namaminerali abalulekile amaningana adlala indima ebalulekile ekugcineni impilo enhle. Isibonelo, i-vitamin B12, evame ukutholakala emikhiqizweni yezilwane, ibalulekile ekusebenzeni kwezinzwa kanye nokukhiqizwa kwamaseli abomvu egazi. Kodwa-ke, abantu abalandela ukudla okungenanyama bangathola lesi sakhi ngokudla okusekelwe ezitshalweni okuqinisiwe noma izithasiselo. I-calcium, ebalulekile emathanjeni namazinyo aqinile, ingatholakala kwezinye izindlela zobisi njengobisi olusekelwe ezitshalweni oluqinisiwe, i-tofu, kanye nemifino eluhlaza enamaqabunga. Ngaphezu kwalokho, imithombo yamaprotheni esekelwe ezitshalweni, njengemifino, i-tofu, ne-quinoa, ayinikezi nje kuphela ama-amino acid abalulekile kodwa futhi inegalelo ekuthathweni kwamaminerali afana ne-zinc ne-magnesium. Ngokuhlela ngokucophelela nokushintshashintsha ukudla kwabo okusekelwe ezitshalweni, abantu bangaqinisekisa ukuthi bahlangabezana nazo zonke izidingo zabo ezibalulekile zamavithamini namaminerali ngenkathi belandela ukudla okungenanyama.
Imithombo ehlukile ye-calcium
Iminerali eyodwa ebalulekile evame ukuhlotshaniswa nemikhiqizo yobisi yi-calcium. Kodwa-ke, abantu abalandela ukudla okungenanyama bangathola kalula i-calcium kwezinye izindlela. Ubisi olusekelwe ezitshalweni oluqinisiwe, njengobisi lwe-soy noma lwe-alimondi, luyindlela enhle njengoba lunikeza inani elifanayo le-calcium nobisi lwenkomo. Ngaphezu kwalokho, i-tofu ne-tempeh, ezenziwe ngobhontshisi, zinothile nge-calcium futhi zingafakwa ezitsheni ezahlukahlukene. Imifino eluhlaza enamaqabunga njenge-broccoli, i-kale, ne-bok choy nayo iyimithombo emihle kakhulu ye-calcium. Okunye ukudla okusekelwe ezitshalweni njengembewu ye-chia, imbewu ye-sesame, nama-alimondi nakho kungafaka isandla ekudleni kwe-calcium. Ngokufaka le mithombo ehlukile ye-calcium ekudleni kwabo, abantu bangahlangabezana nezidingo zabo zokudla okunempilo futhi balondoloze amathambo aqinile futhi anempilo ngaphandle kokuthembela emikhiqizweni esekwe enyameni.
Ukulinganisela i-omega-3 ne-omega-6
Ukuze silondoloze impilo enhle, kubalulekile ukuthola ibhalansi phakathi kwama-omega-3 nama-omega-6 fatty acid ekudleni kwethu. Nakuba zombili izinhlobo zama-fatty acid zibalulekile emisebenzini yomzimba wethu, ukudla i-omega-6 ngokweqile uma kuqhathaniswa ne-omega-3 kungaholela ekungalinganini kanye nezingozi ezingaba khona zempilo. Ama-fatty acid e-Omega-3, atholakala ezinhlanzini ezinamafutha njenge-salmon ne-mackerel, kanye nasembewu ye-flaxseed nama-walnuts, adlala indima ebalulekile ekunciphiseni ukuvuvukala, ukuthuthukisa impilo yenhliziyo, kanye nokusekela ukusebenza kobuchopho. Ngakolunye uhlangothi, ama-fatty acid e-omega-6, avame ukutholakala emafutheni emifino kanye nokudla okucutshunguliwe, angakhuthaza ukuvuvukala uma edliwa ngokweqile. Ukuze kufezwe ibhalansi enempilo, abantu bangafaka ukudla okuningi okucebile nge-omega-3 ekudleni kwabo ngenkathi belinganisela ukudla kwabo imithombo ye-omega-6. Lokhu kungafezwa ngokudla ukudla okufana nembewu ye-chia, imbewu ye-hemp, kanye nezithako ezisekelwe ku-algae, okuyimithombo emihle kakhulu yama-fatty acid asekelwe ezitshalweni e-omega-3. Ngokuqapha ngokucophelela nokulungisa ukungenisa la ma-fatty acid abalulekile, abantu bangahlangabezana nezidingo zabo zokudla okunempilo futhi bakhuthaze inhlalakahle iyonke ngaphandle kokuthembela emikhiqizweni esuselwe enyameni.
Ukuthola i-fiber eyanele ezitshalweni
Ukuthola i-fiber eyanele ezitshalweni kubalulekile ekugcineni ukudla okunomsoco nokuphelele. I-fiber, etholakala kuphela ekudleni okusekelwe ezitshalweni njengezithelo, imifino, okusanhlamvu okuphelele, ubhontshisi, namantongomane, inikeza izinzuzo eziningi zezempilo. Okokuqala, i-fiber iyasiza ekugayweni kokudla ngokukhuthaza ukuhamba kwamathumbu njalo nokuvimbela ukuqunjelwa. Iphinde isize ukulawula amazinga kashukela egazini ngokunciphisa ukumuncwa kukashukela egazini. Ngaphezu kwalokho, ukudla okune-fiber ephezulu kungasiza ekulawuleni isisindo 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 bangafaka ukudla okuhlukahlukene okusekelwe ezitshalweni ekudleni kwabo nasekudleni okulula, behlose okungenani amagremu angu-25-30 e-fiber ngosuku.
Ukuhlangabezana nezidingo ze-B12 ngaphandle kwenyama
Ukuze kuhlangatshezwane nesidingo esibalulekile sokudla okunempilo se-vitamin B12 ngaphandle kokudla inyama, abantu bangahlola eminye imithombo yalesi sakhi esibalulekile. Ngenkathi i-vitamin B12 itholakala kakhulu emikhiqizweni esuselwa ezilwaneni, njengenyama, inhlanzi, ubisi, namaqanda, kunezindlela zokuyithola ngezinketho ezisekelwe ezitshalweni. Ukudla okuqinisiwe, njengokusanhlamvu kwasekuseni, okunye ubisi olusekelwe ezitshalweni, kanye nemvubelo yokudla okunempilo, kungaba imithombo emihle kakhulu ye-vitamin B12. Lokhu kudla kucebiswe ngezinhlobo zokwenziwa ze-B12, okuqinisekisa ukuthi abantu abalandela ukudla kwemifino noma kwe-vegan basakwazi ukuhlangabezana nezidingo zabo zokudla okunempilo. Ngaphezu kwalokho, izinhlobo ezithile ze-algae kanye nemikhiqizo esuselwa ezitshalweni ebilisiwe, njenge-tempeh ne-miso, zingase zibe nenani elincane le-B12 etholakala ngokwemvelo. Kodwa-ke, kubalulekile kubantu abalandela ukudla okusekelwe ezitshalweni ukuqapha amazinga abo e-B12 futhi bacabangele ukwengezwa uma kudingeka, njengoba ukumuncwa kwe-B12 emithonjeni esuselwa ezitshalweni kungancishiswa. Ngokuqaphela ukukhetha kwabo kokudla nokufaka ukudla okuqinisiwe noma izithasiselo, abantu bangahlangabezana ngempumelelo nezidingo zabo ze-B12 ngaphandle kokuthembela emithonjeni esuselwa enyameni.
Ukubaluleka kokuhlukahluka ekudleni
Ukudla okuhlukahlukene kudlala indima ebalulekile ekuhlangabezaneni nezidingo zokudla okunempilo zabantu, ikakhulukazi uma belandela indlela yokuphila esekelwe ezitshalweni noma yemifino. Ukufaka izinhlobo eziningi zezithelo, imifino, okusanhlamvu okuphelele, ubhontshisi, amantongomane, kanye nembewu kuqinisekisa ukudla okuhlukahlukene kwezakhamzimba ezibalulekile. Iqembu ngalinye lokudla linikeza isethi ehlukile yamavithamini, amaminerali, ama-antioxidants, kanye nama-phytochemicals anikela empilweni nasenhlalakahleni iyonke. Ngokudla ukudla okuhlukahlukene, abantu bangenza ngcono ukudla kwabo kwezakhamzimba, banciphise ingozi yokushoda kwezakhamzimba, futhi basekele imisebenzi emihle yomzimba. Ngaphezu kwalokho, ukudla okuhlukahlukene kukhuthaza injabulo yokupheka kanye nobuciko bokupheka, okwenza izikhathi zokudla zibe mnandi futhi zanelise. Ngokwamukela ukubaluleka kokwahlukahluka ekudleni kwabo, abantu bangaqinisekisa indlela ephelele nelinganiselayo yokuhlangabezana nezidingo zabo zokudla okunempilo.
Amathiphu okushintshela ekudleni imifino
Uma uqala uhambo lokuya ekudleni imifino, kungaba usizo ukuqala ngezinyathelo ezincane kanye nezinguquko kancane kancane. Icebiso elilodwa ukuqala ngokufaka ukudla okuningi okusekelwe ezitshalweni ekudleni kwakho, njengeMeatless Mondays noma ukuzama iresiphi entsha yemifino isonto ngalinye. Lokhu kukuvumela ukuthi uhlole ukunambitheka okuhlukile kanye nokuthungwa, okwenza ushintsho lube mnandi kakhulu. Ngaphezu kwalokho, ukuzifundisa ngokudla kwemifino kubalulekile ukuqinisekisa ukuthi uhlangabezana nezidingo zakho zokudla okunempilo. Ungase ufune ukubonisana nodokotela wezokudla obhalisiwe ukuqinisekisa ukuthi uthola amaprotheni anele, i-iron, i-vitamin B12, kanye nezinye izakhamzimba ezibalulekile. Ukuhlola ezinye izindlela zenyama, njenge-tofu, i-tempeh, ne-seitan, kungakunikeza nokwaneliseka kanye nokuthungwa ongase ukufune ekudleni kwakho. Okokugcina, ungakhohlwa ukubaluleka kokuhlela nokulungiselela ukudla. Ukuba ne-pantry egcwele kahle enezinto zokudla zemifino, ukuhlela ukudla kwakho kusenesikhathi, kanye nokudla okulula okunempilo okutholakala kalula kungenza ukushintshela ekudleni kwemifino kube lula futhi kuqhubeke.
Ekuphetheni, nakuba inyama ibilokhu ibhekwa njengento ebalulekile ekudleni kwabantu, kubalulekile ukuqonda ukuthi akuyona yodwa umthombo wezakhamzimba ezibalulekile emizimbeni yethu. Ngokufaka ukudla okuhlukahlukene okusekelwe ezitshalweni ekudleni kwethu, singahlangabezana nezidingo zethu zokudla okunempilo ngaphandle kokudla inyama. Ngaphezu kwalokho, lokhu kungaba nemiphumela eminingi emihle empilweni yethu, emvelweni, kanye nenhlalakahle yezilwane. Kufanelekile ukucabangela nokuhlola ezinye izindlela zokudla ezingasisiza thina kanye nomhlaba osizungezile.
Imininingo Evamile
Yiziphi izidingo zokudla okunempilo zabantu futhi zingafezwa kanjani ngaphandle kokudla inyama?
Izidingo ezibalulekile zokudla okunempilo zabantu zifaka phakathi amaprotheni, ama-fatty acid abalulekile, amavithamini, kanye namaminerali. Lokhu kungafezwa ngaphandle kokudla inyama ngokulandela ukudla okuhleliwe kahle kwemifino noma kwe-vegan. Imithombo yamaprotheni esuselwa ezitshalweni ifaka phakathi ama-legumes, i-tofu, i-tempeh, i-quinoa, kanye namantongomane. Ama-fatty acid abalulekile angatholakala emithonjeni efana nembewu ye-flax, imbewu ye-chia, kanye nama-walnuts. Amavithamini namaminerali angatholakala ezinhlobonhlobo zezithelo, imifino, okusanhlamvu okuphelele, kanye nemikhiqizo esekelwe ezitshalweni eziqinisiwe. Kubalulekile ukuqinisekisa ukudla okuhlukahlukene nokulinganiselayo, futhi kwezinye izimo, izithasiselo zingadingeka ukuze kuhlangatshezwane nezidingo ezithile zezakhamzimba, njenge-vitamin B12.
Ingabe zikhona izakhamzimba ezithile ezivame ukutholakala enyameni kodwa ezingatholakala emithonjeni yemifino?
Yebo, kunezakhamzimba eziningana ezivame ukutholakala enyameni ezingatholakala emithonjeni yemifino. Isibonelo, amaprotheni, i-iron, i-zinc, kanye ne-vitamin B12 kuvame ukuhlotshaniswa nokudla inyama. Kodwa-ke, lezi zakhamzimba zingatholakala nasekudleni okusekelwe ezitshalweni. Imifino, i-tofu, i-tempeh, i-quinoa, kanye nembewu ye-chia konke kuyimithombo emihle kakhulu yamaprotheni asekelwe ezitshalweni. I-iron ingatholakala ekudleni okufana nesipinashi, amalentili, kanye nokusanhlamvu okuqinisiwe. I-zinc ingatholakala kubhontshisi, amantongomane, kanye nokusanhlamvu okuphelele. Ngenkathi i-vitamin B12 ikhona kakhulu emikhiqizweni yezilwane, ingatholakala obisini oluqinisiwe olusekelwe ezitshalweni, okusanhlamvu, kanye nezithasiselo. Ukudla kwemifino okuhlelwe kahle kunganikeza zonke lezi zakhamzimba ezibalulekile.
Ukudla kwemifino kungakunikeza kanjani ukudla okuneprotheni eyanele ukuhlangabezana nezidingo zokudla okunempilo zabantu?
Ukudla kwemifino kunganikeza ukudla okwanele kwamaprotheni ngokusebenzisa izinhlobo ezahlukene zamaprotheni asekelwe ezitshalweni. Ukudla okufana nobhontshisi, amalentili, i-tofu, i-tempeh, i-quinoa, namantongomane konke kuyimithombo emihle kakhulu yamaprotheni. Ngaphezu kwalokho, ukudla inhlanganisela yemithombo ehlukene yamaprotheni asekelwe ezitshalweni kungasiza ekuqinisekiseni iphrofayili ephelele ye-amino acid. Kubalulekile futhi ukufaka izinhlobo ezahlukene zezithelo, imifino, okusanhlamvu okuphelele, nokudla okuqinisiwe ukuqinisekisa ukudla kwemifino okulinganiselayo nokunomsoco. Sekukonke, ngokuhlela okufanele nokukhetha ukudla, ukudla kwemifino kungahlangabezana kalula nezidingo zamaprotheni zabantu.
Yiziphi ezinye izinzuzo nezingozi ezingaba khona zempilo ezihlobene nokudla imifino maqondana nokuhlangabezana nezidingo zokudla okunempilo?
Ukudla kwemifino kunganikeza izinzuzo eziningi zezempilo, njengengozi ephansi yesifo senhliziyo, umfutho wegazi ophakeme, kanye nezinhlobo ezithile zomdlavuza. Ngokuvamile kuphezulu nge-fiber, amavithamini, amaminerali, kanye nama-antioxidants, kuyilapho kuphansi ngamafutha agcwele. Kodwa-ke, kungadala nezingozi. Abantu abadla imifino kudingeka baqinisekise ukuthi bathola amaprotheni anele, i-iron, i-vitamin B12, ama-omega-3 fatty acids, kanye ne-calcium, okuvame ukutholakala emikhiqizweni yezilwane. Ukuhlela ukudla ngokucophelela kanye nokwengeza kungadingeka ukuze kuhlangatshezwane nalezi zidingo. Ngaphezu kwalokho, ukudla okuthile kwemifino, njengokudla kwe-vegan, kungaba nezakhamzimba ezincane ezibalulekile futhi kungadinga ukunakwa okwengeziwe ukuqinisekisa ukwanela kokudla okunempilo.
Ingabe kukhona yini ukudla okucatshangelwayo ngabantu abakhetha ukulandela ukudla kwemifino ukuqinisekisa ukuthi bahlangabezana nazo zonke izidingo zabo zokudla okunempilo?
Yebo, abantu abalandela ukudla kwemifino kudingeka baqinisekise ukuthi bahlangabezana nezidingo zabo zokudla okunempilo ngokufaka izinhlobo ezahlukene zokudla okusekelwe ezitshalweni. Kufanele bagxile ekudleni inani elanele lamaprotheni avela emithonjeni efana nobhontshisi, ubhontshisi, i-tofu, i-tempeh, ne-quinoa. Kufanele futhi banake ukudla okunensimbi ngokufaka ukudla okufana nemifino eluhlaza emnyama, amalentili, kanye nokusanhlamvu okuqinisiwe. I-calcium ingatholakala emithonjeni esuselwa ezitshalweni njengobisi oluqinisiwe olungewona ubisi, i-tofu, kanye nemifino eluhlaza. I-Vitamin B12, etholakala kakhulu emikhiqizweni yezilwane, ingadinga ukwengezwa. Sekukonke, ukudla kwemifino okuhlelwe kahle kunganikeza zonke izakhamzimba ezidingekayo, kodwa kufanele kunakwe izakhamzimba ezithile ukuqinisekisa ukuthi ziyanele.
