Ngesikhathi sokubeletha, owesifazane udinga inani elandayo lezakhi zokuthuthukisa intuthuko evamile. Kubalulekile ukuthuthukisa ukudla okulinganiselayo ukuhlangabezana nezidingo ezikhulayo zamaprotheni nama-B amavithamini. Uma wenqaba imikhiqizo yezilwane, lokhu kunzima kakhulu.
Izinhlobo ze-Vegetarianism
Bonke abalandeli bokuhluka okunikeziwe kokudla akufaki kwimenyu noma iyiphi inyama, kuhlanganise:
- inyoni;
- inhlanzi;
- izilwane zasolwandle.
Ukusetshenziswa kokunye kokudla kwesilwane kuxhomeke ekuqondisweni kwesiko:
- Ovo-zemifino - ungawa amaqanda, imikhiqizo yobisi ayinqatshelwe. Ukudla kwemifino kubangelwa ekudleni.
- I-Lacto-vegetarianism - amaqanda akhishiwe. Imenyu iqala ukusebenzisa ubisi olusha, ushizi, i-cottage shizi, ukhilimu omuncu nezinye izinto ezivela.
- Ovo-lakto-zemifino - ungadla amaqanda nemikhiqizo yobisi.
- Ukutshala izidakamizwa ukulahlwa noma yikuphi ukudla okuvela emfuyweni. Uhlu lokuvinjelwa luhlanganisa i-gelatin, i-glycerin ne-carmine.
I-Vegetarianism ekukhulelwe ilungile futhi imbi
Uma owesifazane enquma ukungashintshi izimiso zakhe ngesikhathi sokukhulelwa, kufanele afunde kusengaphambili yonke "imfucumfucu" ehlotshaniswa nohlobo lwayo lokudla. Ithonya lemifino ekukhulelweni lingakafundiwe ngokuphelele. Ezinye izifundo zibonisa ukuthi ziwusizo njengokudla komama ozayo, abanye bakhuluma ngokulimaza ezithombeni nezinhlelo zomntwana.
Izinzuzo Zama-Vegetarianism
Abaningi bale menyu badla ukudla okuningi okutshala, okufaka ubhontshisi kanye nezinhlamvu. Inzuzo eyinhloko owesifazane okhulelwe eletha ezitshalweni yivithamini E no C. Ukudla kucebile kwezinye izinto ezibalulekile:
- "Long" ama-carbohydrate;
- nge-omega-3 acids;
- i-carotenoids;
- i-magnesium.
Enye ingxabano yemifino nokukhulelwa - kwabesifazane abaye bashiya inyama ngokuphelele, kune- toxicosis encane, ukugula kwasekuseni nokuhlanza. Lokhu kungenxa yokuntuleka kwamakhemikhali amakhemikhali ayingozi, izidakamizwa kanye nemithi ye-hormone, ejwayele ukufakwa ngendlela efanele enkulweni yenkukhu, inkukhu kanye nengulube yokukhiqiza ezimbonini.
Ukulimala kwemifino
Ukudla kwemifino akuqukethe izinto eziningi ezidingekayo ekuthuthukiseni ingane ngokuphelele. Into eyinhloko evimbela imifino yiprotheni yezimfuyo kanye nama-amino acids. Bangashintshwa ngokudla kwemifino, kodwa ngenxa yezidingo ezikhulayo zabesifazane abakhulelwe kulezi zinto kuzodingeka badle imikhiqizo eminingi ebangela ukuvuthwa emathunjini.
Impendulo eyinhloko, ngenxa yokuthi ochwepheshe abaningi bacabangela ukuthi izimila nokukhulelwa akuhambisani, kungabikho okuphelele noma ukuntuleka okukhulu ekudleni:
- i-vitamin B12 (cyanocobalamin);
- insimbi;
- I-Omega-6 acids;
- i-vitamin A, D;
- i-calcium;
- insimbi.
Vegetarianism nokukhulelwa - umbono odokotela
Ngenxa yokuntuleka kobufakazi, kunzima ochwepheshe ukuba bahlulele ukuthi omama bazokwenqaba yini imikhiqizo yezilwane. Abanye odokotela, ikakhulukazi kwamanye amazwe, bakhuthaza imifino ngenkathi bekhulelwe, bebhekisela ekuhlungeni okunamandla kwezihlahla zitshalo ekudleni okunjalo kanye nenani elikhulu lamavithamini. Odokotela basekhaya bangabesaba ngalokhu kudla, ngokucacile becindezela ingozi yokuntuleka kwamaprotheni nensimbi, ukungabi khona kwe-cyanocobalamin ngokuphelele.
Yini okumele ithathe inyama esikhundleni semifino?
Izingane ezizayo ziyadingeka kakhulu ukuthi umzimba womama uthola vitamin B12 , engekho kunoma yisiphi ukudla okutshala. Lesi esinye sezizathu zokuthi kungani imifino noma i-veganism nokukhulelwa kuhlangene kahle. Okuwukuphela kwendlela yokugcwalisa ukulahlekelwa kwe-cyanocobalamin yilokhu okudla njalo okunezondlo ezikhethekile noma ama-vitamin complexes.
Ukudla ngesikhathi sokukhulelwa kungumthombo ocebile wamaprotheni abalulekile kanye nama-amino acids abalulekile. Imikhiqizo elandelayo ingaba enye:
- i-soybean;
- ubhontshisi, kufaka phakathi amantongomane;
- i-kinoa (isiko esingavamile-okusanhlamvu okusanhlamvu);
- amantongomane;
- imbewu;
- amakhowe;
- ulwandle kale.
Imenyu Ye-Vegetarian Elinganisiwe
Umama ozayo owenqaba ukudla imikhiqizo yezilwane kufanele aqonde ngokudla kwakhe. Ochwepheshe bayavuma okunomsoco ngesikhathi sokukhulelwa, uma nje owesifazane edla amaprotheni - imifino yanoma yiluphi uhlobo, ngaphandle kwe-veganism. Ekudleni kumele kube khona amaqanda noma imikhiqizo yobisi.
Ukudla kwemifino - Imenyu yeviki
Ngaphambi kokuthuthukisa uhlelo lokudla, kufanele wenze uhlu lokudla okubalulekile olunamazinga aphezulu amaprotheni, amavithamini nama-amino acids. Imenyu egcwele yemifino nsuku zonke yabesifazane abakhulelwe kufanele ihlanganise:
- Izitshalo;
- imikhiqizo egcwele okusanhlamvu;
- Amantongomane nezithelo zomisiwe (ukudla okulula, ukudla okulula);
- imbewu;
- ubhontshisi;
- isithelo;
- ubisi lwe-soy.
Imenyu yemifino elinganiselayo ngesonto iqala ukungenisa izithasiselo eziphilayo eziphilayo noma izinkimbinkimbi nge-cyanocobalamin. I-Vitamin B12 ayitholakali ngokuphelele ekutheni izitshalo zidla, ayitholakali ngisho nasolwandle lwama-kale (imithombo ethile iphutha ngokumangalela). Umama wesikhathi esizayo kumele athathe le nto nsuku zonke phakathi nokukhulelwa.
UMsombuluko:
- ibhulakufesi - i-porridge eneoli eline-linseed, isinkwa se-okusanhlamvu okugcwele neshizi, itiye, i-orange;
- isidlo - isobho semifino, isaladi nge-arugula nekholifulawa, isinkwa esivela kufulawa ophelele;
- isidlo - amazambane asetsheni nge anyanisi kanye izaqathe, ukhukhamba osikiwe nekoroki amafutha amagciwane.
NgoLwesibili:
- ibhulakufesi - i-millet porridge ne-banana, isangweji ne-hummus, itiye, i-apula;
- isidlo - isanqante isobho nge chickpeas, isaladi isithombo sebhitrudi ngamafutha omnqumo kanye walnut, isinkwa;
- dinner - pilaf ngamakhowe, iklabishi isaladi nekhukhamba.
NgoLwesithathu:
- ibhulakufesi - i-barley porridge nge ithanga, itiye, i-bun ne-jam;
- Isidlo sasemini - i-borscht yemifino eluhlaza, isaladi nesipinashi kanye namantongomane ephayini, isinkwa;
- isidlo - iklabishi esetshontshiwe nge izaqathe namakhowe, isaladi yemifino.
ULwesine:
- ibhulakufesi - izinhlanzi ezinamafutha omnqumo, ushizi, itiye elihlaza, ibhanana;
- dinner - isobho nge tofu, isaladi yolwandle kale kanye izaqathe, isinkwa;
- dinner - isilimo se-asparagusi esitshontshiwe nge-zucchini, isaladi yamatamatisi kanye namakhukhamba nge ushizi.
Lwesihlanu:
- ibhulakufesi - i-rice ubisi we-rice omisiwe, amakhukhi, ubisi lwe-soy;
- isidlo se-mushroom, i-bean casserole ne-broccoli, isinkwa;
- dinner - amazambane ahlambulukile, isaladi ye-beet nge ukhilimu omuncu.
NgoMgqibelo:
- ibhulakufesi - ama-flakes efilimu anamafutha e-linseed, isangweji ne-mozzarella ne-tomato, itiye, i-kiwi;
- isidlo sasemini - i-borsch yemifino nemifula, amaqebelengwane enama-mache, isaladi kusuka ku-avocado, ikhukhamba kanye neklabishi ye-Peking;
- isidlo - ilayisi nemifino, isilonda sokudla nge-squash caviar.
NgeSonto :
- ibhulakufesi - i-curd casserole ngamanothi nezithelo ezomisiwe, itiye, ibhanana;
- isidlo - imifino yemifino enommbila kanye nekholifulawa, isipinashi esitshontshiwe ngamakhowe, isinkwa;
- isidlo - ukudlala kwe-zucchini, isitshalo seqanda kanye nobhontshisi, iklabishi isaladi nge-apula.