Ukudla komuntu kuye kwaba nokuguquguquka okuphawulekayo kuwo wonke umlando, kunezici ezihlukahlukene zamasiko nezemvelo ezithonya lokho esikudlayo. Olunye lwezinguquko ezibaluleke kakhulu ekudleni kwethu kube wukusuka ekusetshenzisweni kakhulu kwezitshalo kuya ekusetshenzisweni kwenyama. Kodwa-ke ucwaningo lwakamuva lusikhanyisele ukuthi okhokho bethu babekwazi kanjani ukuchuma futhi baphile ngaphandle kokudla inyama. Lokhu sekuvuse intshisekelo ekhulayo yokuqonda ukuvela kwezidlo zabantu kanye neqhaza lokudla okunezitshalo ezimpilweni zokhokho bethu. Ubufakazi bubonisa ukuthi okhokho bethu bokuqala babeyizilwane ezidla uhlaza, bedla ukudla okunezithelo, imifino, amantongomane nembewu. Kwaba kuphela ngokuvela kwemiphakathi yokuzingela nokuqoqa lapho ukudliwa kwenyama kwanda kakhulu. Kulesi sihloko, sizohlola ukuvela kokudla kwabantu futhi sihlole ubufakazi obusekela umbono wokuthi okhokho bethu babekwazi ukuchuma ngaphandle kokuyidla inyama. Sizophinde sihlole izinzuzo zezempilo ezingaba khona zokudla okusekelwe ezitshalweni kanye nokufaneleka kwakho ezweni lanamuhla, lapho ukudliwa kwenyama kuyinto yonke indawo.
Abantu bangaphambi komlando babedla ukudla okusekelwe ezitshalweni.
Imikhuba yokudla yokhokho bethu bangaphambi komlando inikeza ukuqonda okuthakazelisayo ekuguqukeni kokudla kwabantu. Ucwaningo olunzulu kanye nobufakazi bemivubukulo bubonisa ukuthi ukudla okusekelwe ezitshalweni kwakuyimithombo evelele yokuphila kwabantu bangaphambi komlando. Ukuchichima kwezinsiza ezisekelwe ezitshalweni, okuhlanganisa izithelo, imifino, amantongomane, imbewu, nemidumba, kwanikeza okhokho bethu ukudla okunokwethenjelwa nokufinyeleleka kalula. Beqondiswa isidingo kanye nezici zemvelo, abantu bokuqala bazijwayelanisa nendawo ebazungezile futhi bachuma ngezinhlobonhlobo zokudla okusekelwe ezitshalweni ababekuthola. Le phethini yokudla okusekelwe ezitshalweni ayinikezi nje kuphela izakhamzimba ezibalulekile namandla kodwa futhi yadlala indima ebalulekile ekuziphendukeleni kwemvelo nasekuthuthukisweni kwezinhlobo zethu zezilwane.
Ukudla okusekelwe ezitshalweni kunikeza imisoco ebalulekile.
Izidlo ezisekelwe ezitshalweni ziyaqhubeka nokuqashelwa njengendlela ethembekile nephumelelayo yokuthola imisoco ebalulekile ukuze ube nempilo enhle. Ngokugxila ekudleni okuhlukahlukene okusekelwe ezitshalweni njengezithelo, imifino, okusanhlamvu, okusanhlamvu, namantongomane, abantu bangaqinisekisa ukuthi bayawadla ngokwanele amavithamini, amaminerali, kanye ne-fiber yokudla. Lezi zakhi zibalulekile ekusekeleni ukusebenza komzimba, ukunciphisa ingozi yezifo ezingapheli, nokugcina inhlalakahle jikelele. Ukudla okusekelwe ezitshalweni nakho kuvame ukwehla ngokwemvelo emafutheni agcwele kanye ne-cholesterol, okungaba nomthelela ekwenzeni ngcono impilo yenhliziyo. Ukwengeza, imithombo yamaprotheni esekelwe ezitshalweni, njenge-tofu, i-tempeh, i-lentils, ne-quinoa, inikeza wonke ama-amino acid adingekayo ekwakheni nasekulungiseni izicubu. Ngokuhlela ngokucophelela nokunaka ukudla okunomsoco, ukudla okusekelwe ezitshalweni kunganikeza indlela eyanele futhi enomsoco ukuze sihlangabezane nezidingo zethu zokudla.
Okhokho bethu bajwayela ukudla okusekelwe ezitshalweni.
Kuyo yonke inkathi yokuziphendukela kwemvelo komuntu, okhokho bethu bahlakulela ikhono elimangalisayo lokuzivumelanisa nezimo ezihlukahlukene kanye nemithombo yokudla. Okunye okubalulekile ukuzijwayeza kwaba ukufakwa kwezidlo ezisekelwe ezitshalweni ekudleni kwazo. Njengabazingeli abaqoqi, abantu bokuqala babechuma ngezinhlobonhlobo zezithelo, imifino, imbewu, namantongomane ayetholakala kalula ezindaweni ezibazungezile. Lokhu kudla okusekelwe ezitshalweni kunikeze umthombo ocebile wezakhi ezibalulekile, okuhlanganisa amavithamini, amaminerali, nama-antioxidants, asekela impilo yabo yonke kanye nokuphila kahle. Ngaphezu kwalokho, ukusetshenziswa kokudla okusekelwe ezitshalweni kuqinisekisa ukudla okwanele kwe-fiber, kukhuthaze ukugaya okunempilo nokusiza ekulawuleni isisindo. Ngokuzivumelanisa nokudla okusekelwe ezitshalweni, okhokho bethu bathola ibhalansi evumelanayo phakathi kwezidingo zabo zokudla okunomsoco kanye nezinsiza ezinikezwa imvelo, okubonisa ukuqina nokuvumelana nezimo kwezinhlobo zabantu.
Inyama yayiwumthombo oyindlala.
Inyama yona yayiyindlala kokhokho bethu. Ngokungafani nobuningi banamuhla bezinketho zenyama, abantu bokuqala babenokufinyelela okulinganiselwe kumaprotheni ezilwane ngenxa yezinselele ezihilelekile ekuzingeleni nasekubambeni izilwane. Ukuphishekela inyama kwakudinga ukuzikhandla okukhulu ngokomzimba namathuluzi akhethekile, okwenza ukuzingela okuphumelelayo kungenzeki njalo. Ngenxa yalokho, okhokho bethu babethembele kakhulu ekudleni okusekelwe ezitshalweni ukuze bahlangabezane nezidingo zabo zomsoco. Lokhu kushoda kwenyama kwaholela ekuthuthukisweni kwamasu amasha okuzingela kanye nokusetshenziswa kweminye imithombo yokudla, kwaphinde kwagqamisa ukukhalipha nokuvumelana nezimo kwabantu bakudala ekwandiseni ukudla kwabo ngaphandle kokuthembela kakhulu ekudliweni kwenyama.
Ezolimo zangenisa ukusetshenziswa kwenyama okwengeziwe.
Ngokufika kwezolimo, amandla okudla kwabantu aqala ukushintsha, kuhlanganise nokwanda kokusetshenziswa kwenyama. Njengoba imiphakathi ishintsha isuka ezindleleni zokuzingela ezizulazulayo iye emiphakathini yezolimo ezinzile, ukufuywa kwezilwane kwanikeza umthombo wenyama ongashintshi futhi otholakala kalula. Umkhuba wokufuya wawunikeza imfuyo ezinzile eyayingafuywa ukuze ithole inyama yayo, ubisi, nezinye izinto ezibalulekile. Lokhu kushintshwa kokukhiqizwa kokudla kwavumela ukulawula okukhulu ukutholakala kwenyama futhi kwaba nesandla ekwenyukeni kokusetshenziswa kwenyama phakathi kwemiphakathi yakuqala yezolimo. Ngaphezu kwalokho, ukutshalwa kwezitshalo zokudla kwezilwane kwenze kwaba lula ukwanda kokukhiqizwa kwenyama, okwenza abantu abaningi bakwazi ukusekela ukudla okugxile kwenyama. Lolu shintsho lwaphawula ingqopha-mlando emaphethini okudla kwabantu, lwakha indlela esibona ngayo futhi sihlanganisa inyama ekudleni kwethu.
Ukwakhiwa kwezimboni kwaholela ekudlweni kwenyama ngokweqile.
Ukwakhiwa kwezimboni kwaletha izinguquko eziphawulekayo endleleni ukudla okukhiqizwa ngayo, okuholele ekwandeni kokudliwa kwenyama. Njengoba ukuthuthuka kwezindawo zasemadolobheni kanye nentuthuko yezobuchwepheshe kubambezeleka, izindlela zendabuko zokulima zangena esikhundleni sezindlela ezisebenza kahle nezinamandla zokukhiqiza inyama. Ukuthuthukiswa kokulima kwasefekthri kanye namasu okukhiqiza ngobuningi kwavumela ukukhula ngokushesha kwemboni yenyama, okubangele ukwanda okumangalisayo kokutholakala kanye nokufinyeleleka kwemikhiqizo yenyama. Lokhu, kuhambisana nokwanda kokuthengwa kwempahla kanye nokushintsha kwesimo sengqondo somphakathi mayelana nenyama njengophawu lokuchuma nesimo, kube nomthelela esikweni lokudla inyama ngokweqile. Ukunethezeka nokuchichima kwenyama emiphakathini yesimanje enezimboni kuholele ekushintsheni ekukhetheni ukudla, njengoba inyama ivame ukuthatha indawo ephambili ekudleni nasekudleni. Kodwa-ke, kubalulekile ukuhlola ngokujulile imithelela yemvelo, izimiso zokuziphatha, kanye nempilo yalokhu kudla inyama ngokweqile futhi kucutshungulwe ezinye izindlela zokudla ezikhuthaza ukusimama nokuphila kahle.
Ukusetshenziswa ngokweqile kwenyama kungalimaza impilo.
Ukusetshenziswa ngokweqile kwenyama kungaba nemiphumela elimazayo empilweni yomuntu. Nakuba inyama ingaba umthombo obalulekile wezakhi ezibalulekile ezifana namaprotheni namavithamini athile, ukudla ngokweqile kungaba nomthelela ezindabeni ezihlukahlukene zezempilo. Ukusetshenziswa kakhulu kwenyama ebomvu negayiwe kuye kwaxhunyaniswa nengozi eyengeziwe yokuba nezimo ezingapheli ezifana nesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, kanye nezinhlobo ezithile zomdlavuza. Amafutha agcwele kanye ne-cholesterol etholakala enyameni, ikakhulukazi uma idliwe ngobuningi, ingaba nomthelela emazingeni aphezulu e-cholesterol yegazi kanye nokuthuthukiswa kwe-atherosclerosis. Ukwengeza, inyama egayiwe ivame ukuqukatha izithasiselo nezivimbelakuvunda ezingase zibe nomthelela omubi empilweni. Ukudla okunomsoco futhi okuhlukahlukene okuhlanganisa izingxenye ezifanele zenyama, kanye nezinhlobonhlobo zokudla okusekelwe ezitshalweni, kungasiza ekukhuthazeni impilo enhle futhi kunciphise izingozi ezihlobene nokusetshenziswa ngokweqile kwenyama. Kubalulekile ukuthi abantu baqaphele indlela abadla ngayo inyama futhi benze izinqumo ezinolwazi mayelana nemikhuba yabo yokudla ukuze balondoloze indlela yokuphila enempilo.
Ukudla okusekelwe ezitshalweni kungavimbela izifo.
Izidlo ezisekelwe ezitshalweni ziye zathola ukunakwa okukhulu mayelana namandla azo okuvimbela izifo. Ucwaningo lusikisela ukuthi abantu abalandela ikakhulukazi ukudla okusekelwe ezitshalweni , okucebile ngezithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu okusanhlamvu, namantongomane, bangase babe nengozi enciphile yokuba nezifo ezingamahlalakhona. Lokhu kudla ngokuvamile kuphansi kumafutha agcwele kanye ne-cholesterol, kuyilapho kugcwele i-fiber, ama-antioxidants, nama-phytochemicals. Lezi zingxenye ezisekelwe esitshalweni ziye zaxhunyaniswa nezinzuzo eziningi zezempilo, okuhlanganisa umfutho wegazi ophansi, ukulawula ushukela wegazi okuthuthukisiwe , ukunciphisa ukuvuvukala, kanye nempilo yenhliziyo nemithambo yegazi ethuthukisiwe. Ngaphezu kwalokho, ukudla okusekelwe ezitshalweni kubonise amandla ekwehliseni ingozi yokukhuluphala, izinhlobo ezithile zomdlavuza, kanye nokuwohloka kwe-macular okuhlobene neminyaka. Ukufaka ukudla okuningi okusekelwe ezitshalweni ekudleni kwethu kungaba isinyathelo esisheshayo ekuvimbeleni izifo kanye nokuthuthukisa inhlalakahle jikelele.
Izidlo ezisekelwe ezitshalweni azihambisani nemvelo.
Izidlo ezisekelwe ezitshalweni azigcini nje ngokuba nezinzuzo ezibalulekile zezempilo kodwa futhi zinomthelela endleleni yokuphila esimeme futhi evumelana nemvelo. Ngokunciphisa ukuthembela ekulimeni kwezilwane, okunomthelela omkhulu ekukhishweni kwesisi esibamba ukushisa, ukugawulwa kwamahlathi, nokungcoliswa kwamanzi, ukudla okusekelwe ezitshalweni kusiza ukunciphisa umthelela wemvelo wokukhiqizwa kokudla. Ukufuywa kwemfuyo kudinga isamba esikhulu sezinsiza, okuhlanganisa umhlaba, amanzi, nokudla, okuholela ekwandeni kokugawulwa kwamahlathi nokucekelwa phansi kwezindawo zokuhlala. Ngokuphambene, ukudla okusekelwe ezitshalweni kudinga izinsiza ezimbalwa futhi kune-carbon footprint ephansi. Ngaphezu kwalokho, ngokukhetha imithombo yamaprotheni esekelwe ezitshalweni efana ne-legumes, i-tofu, noma i-tempeh, abantu banganciphisa ukusetshenziswa kwabo kwamanzi futhi babe neqhaza emizamweni yokonga amanzi. Ukushintshela ekudleni okusekelwe ezitshalweni akuzuzisi nje kuphela impilo yethu kodwa futhi kudlala indima ebalulekile ekulondolozeni nasekuvikeleni iplanethi yethu ukuze izuze izizukulwane ezizayo.
Okhokho bethu babechuma ngaphandle kwenyama.
Ukuqonda kwethu umlando wokudla kwabantu kuveza ukuthi okhokho bethu babephila kahle ngaphandle kokuthembela kakhulu enyameni njengomthombo wokuqala wokudla. Ucwaningo lwendlela abantu bakuqala abadla ngayo luveza ukuthi okhokho bethu babedla izinhlobonhlobo zokudla kwezitshalo, okuhlanganisa izithelo, imifino, amantongomane, imbewu, nokusanhlamvu. Lokhu kudla okusekelwe ezitshalweni kwabanika imisoco ebalulekile, amavithamini, namaminerali adingekayo ukuze baphile futhi baphile kahle. Ubufakazi bemivubukulo bubonisa ukuthi ukuzingela nokudla inyama kwakungewona umkhuba wansuku zonke noma okhethekile kubantu bakuqala kodwa kwakuyisenzakalo esingavamile nesomathuba. Okhokho bethu bazivumelanisa nezimo zabo ngokusebenzisa ngempumelelo insada yezitshalo ezitholakala kubo, bebonisa ukukhuthazela nokuvumelana nezimo kwezinhlobo zabantu. Ngokubona impumelelo yezidlo ezisekelwe ezitshalweni zokhokho bethu, singathola ugqozi futhi siphinde sihlole ukubaluleka kokufaka ukudla okuningi okusekelwe ezitshalweni ekudleni kwethu kwesimanje ukuze sibe nempilo enhle nokusimama.
Sengiphetha, ukuziphendukela kwemvelo kokudla kwabantu kuyisihloko esithakazelisayo esisaqhubeka sicwaningwa futhi sidingidwe ososayensi nabacwaningi. Nakuba okhokho bethu bengase baphile ngokuyinhloko ekudleni okusekelwe enyameni, ubufakazi bubonisa ukuthi babedla nezinhlobonhlobo zokudla okusekelwe ezitshalweni. Ngokuthuthuka kwezolimo zesimanje kanye nokuba khona kwezinhlobonhlobo zezinketho ezisekelwe ezitshalweni, manje sekungenzeka ukuthi abantu ngabanye baphumelele ngokudla kwemifino noma i-vegan. Ekugcineni, isihluthulelo sokudla okunempilo silele ekulinganiseni nasekuhlukeni, ukudweba kusuka ezinhlobonhlobo zokudla okhokho bethu ababephumelela kukho.
FAQ
Okhokho bethu bokuqala basinda kanjani futhi baphumelela ngaphandle kokudla inyama ekudleni kwabo?
Okhokho bethu bokuqala babekwazi ukuphila futhi baphumelele ngaphandle kokudla inyama ekudleni kwabo ngokuthembela ekuhlanganiseni kokudla okusekelwe ezitshalweni, ukudla, nokuzingela izilwane ezincane. Bazivumelanisa nezimo zabo ngokudla izithelo, imifino, amantongomane, imbewu nezimpande ezihlukahlukene, okwakubanika imisoco ebalulekile namandla. Ngaphezu kwalokho, benza amathuluzi nezindlela zokuzingela nokuqoqa izilwane ezincane, njengezinambuzane, izinhlanzi namagundane. Lokhu kwabavumela ukuthi bathole amaprotheni namafutha adingekayo emithonjeni yezilwane ngamanani amancane, kuyilapho ngokuyinhloko bethembele ekudleni okusekelwe ezitshalweni ukuze baphile. Sekukonke, ukudla kwabo okuhlukahlukene nokuvumelana nezimo kubenze bakwazi ukuphila futhi bachume ngaphandle kokuthembela ekudleni inyama kuphela.
Yiziphi ezinye zezinto ezibalulekile ezaholela ekushintsheni ekudleni okusekelwe ezitshalweni ngokuyinhloko kuya ekufakeni inyama eyengeziwe ekudleni kwabantu?
Kube nezici ezimbalwa ezibalulekile eziholele ekushintsheni ekudleni okusekelwe ezitshalweni ngokuyinhloko kuya ekufakeni inyama eyengeziwe ekudleni kwabantu. Esinye isici esikhulu kwaba ukuthuthukiswa kwezolimo, okwavumela ukukhiqizwa kokudla okuphumelelayo kanye nokufuywa kwezilwane ukuze zidliwe inyama. Ukwengeza, ukutholakala nokusabalala komlilo kwenza kwaba nokwenzeka ukupheka nokudla inyama, okwakunikeza umthombo ominyene wezakhi namandla. Intuthuko kwezamasiko nezobuchwepheshe, njengokwanda kwemiphakathi yokuzingela nokuqoqa, ukuthuthukiswa kwamathuluzi nezikhali, nokwanda kwemizila yohwebo, kwenze kwaba lula futhi ukufakwa kwenyama ekudleni kwabantu.
Ukuvela kwesimiso sethu sokugaya ukudla namazinyo kube nomthelela kanjani ekushintsheni kokudla kwethu ngokuhamba kwesikhathi?
Ukuvela kwesistimu yethu yokugaya ukudla namazinyo kudlale indima ebalulekile ekuguquleni ukudla kwethu ngokuhamba kwesikhathi. Okhokho bethu babenokudla okusekelwe ezitshalweni, okunezinhlelo ezilula zokugaya namazinyo afanele ukugaya nokuhlafuna. Njengoba okhokho bethu beqala ukudla inyama eningi, izinhlelo zethu zokugaya zajwayela ukucubungula amaprotheni namafutha ngokuphumelelayo. Ukuthuthukiswa kwamazinyo ayinkimbinkimbi, njenge-molars nama-canines, kwavumela ukukhushulwa okungcono kokudla okuqinile. Lokhu kuzivumelanisa nezimo kwenze izinhlobo zethu zakwazi ukushintsha ukudla kwethu, okuhlanganisa izinhlobonhlobo zokudla nezakhamzimba. Ngakho-ke, ukuvela kwesistimu yethu yokugaya ukudla kanye namazinyo kwenza kube lula ukuguquka kusuka ekudleni okusekelwe ezitshalweni kuya kokunye okuhlukahlukene.
Yibuphi ubufakazi obukhona obusekela umbono wokuthi abantu bokuqala babengabazingeli nabaqoqi abaphumelelayo, ngaphandle kokuthembela kakhulu ekudliweni kwenyama?
Kunobufakazi obubonisa ukuthi abantu bokuqala babengabazingeli nabaqoqi abaphumelelayo, ngaphandle kokuthembela kakhulu ekudlweni kwenyama. Okutholwe ngemivubukulo kubonisa ukuthi abantu bokuqala babenokudla okuhlukahlukene, okuhlanganisa nezinhlobonhlobo zokudla kwezitshalo. Bakha amathuluzi okuzingela nokudoba, njengemikhonto nezingwegwe zezinhlanzi. Ukwengeza, ubufakazi obuvela ezinsalela zabantu bokuqala, njengokuhlaziywa kwamazinyo, bubonisa ukuthi babenamandla okucubungula nokugaya ukudla kwezitshalo ngendlela efanele. Lokhu kusikisela ukuthi abantu bokuqala babekwazi ukuziphilisa ngenhlanganisela yokuzingela nokuqoqa, ukudla kwezitshalo kudlala indima ebalulekile ekudleni kwabo.
Ingabe zikhona izinzuzo zezempilo ezihlobene nokwamukela ukudla okufana nokhokho bethu basekuqaleni, okungadliwa inyama encane noma kungadliwa nhlobo?
Yebo, kunezinzuzo ezimbalwa zezempilo ezihlobene nokwamukela ukudla okufana nokhokho bethu basekuqaleni abadla inyama encane noma engadli nhlobo. Ucwaningo lubonisa ukuthi ukudla okunjalo, okuvame ukubizwa ngokuthi "i-paleo" noma "isitshalo esisekelwe esitshalweni", kunganciphisa ingozi yezifo ezingapheli njengesifo senhliziyo, ukukhuluphala kanye nesifo sikashukela sohlobo lwe-2. Kungathuthukisa futhi impilo yamathumbu, kwandise ukudla okunomsoco, futhi kukhuthaze ukuncipha kwesisindo. Ukwengeza, ukudla okusekelwe ezitshalweni ngokuvamile kuphezulu ku-fiber nama-antioxidants, okungathuthukisa ukusebenza kwamasosha omzimba futhi kunciphise ukuvuvukala emzimbeni. Kodwa-ke, kubalulekile ukuqinisekisa ukulingana okufanele kwezakhi kanye nezinhlobonhlobo ekudleni ukuze kuhlangatshezwane nazo zonke izidingo zomsoco.
