Izingxabano mayelana nezinzuzo kanye nokulimala kwemikhiqizo yenyama azipheli emakhulwini amaningi eminyaka. Kodwa nsuku zonke kukhona amaqiniso wezesayensi nezokwelapha ngaphezulu, ngenxa yokuthi abantu abaningi baqala ukufuna ngenkuthalo kunokuba bashintshe inyama ekudleni. Ukuvama okukhulayo kwemifino kuhlanganiswa nokusimama komnotho, ngoba imindeni eminingi iphoqeleka ukuba ilahle imikhiqizo ebiza kakhulu, kuhlanganise nokudla. Kodwa kungenzeka yini ukubuyisela inyama ngaphandle kwemonakalo empilweni, futhi yikuphi ukudla okungena esikhundleni senyama okukhethwa kuzo ezimweni zomnotho? Okuhlangenwe nakho kwemifino kuzosisiza ukuba sibhekane nalezi zinkinga.
Yini engayinqanda inyama ekudleni kwabalandeli bokudla okunempilo?
Yonke imikhiqizo ebuyisela inyama ayikwazi ukukhokhela ngabanye ukulahlekelwa kweprotheyini yezilwane, amafutha, ama-amino acids. Ngakho-ke, kutuswa ukusebenzisa okungenani imikhiqizo eminingi kakhulu ngangokunokwenzeka ohlwini olulandelayo:
- Imithombo yamaprotheni - izinhlanzi, ama-shrimp, ama-squid, imikhiqizo yobisi kanye nobisi omuncu, amaqanda, uketshezi oluthile, i-seitan (umthombo owusizo wamaprotheni ovela kufulawa wekolweni), ubhontshisi, i-peas, izinhlobo ezinikeziwe (isib. Izikhumba, ubhontshisi wezinkukhu), ubhontshisi. Ngendlela, kuzo zonke izinto ezithanda inyama, i-soya ithatha indawo ehamba phambili. Ama-Vegetarians alungiselela izitsha ezihlukahlukene ezivela ku-soya - nobisi, kanye noshizi owaziwa kakhulu "tofu", kanye nokusika, amaklabishi, ngisho namasoseji. Kodwa ngokudla okunempilo kunconywa ukupheka izitsha ezivela ku-soybean, futhi hhayi emikhiqizweni ehleliwe eyenziwe ngomumo.
- Imithombo yamafutha - amantongomane (ama-walnuts, umsedari, ama-alimondi, njll), izinhlobo ezinamafutha ezinhlanzi olwandle, imbewu ye-sunflower kanye nefuthe. Olive, linseed, sesame, ithanga, amafutha omsedari.
- Imithombo yama-amino acids namavithamini - imifino, izithelo, izinongo, izithelo. I-Sea kale, imifino isaladi, i-squid iqukethe "inyama" engavamile "i-vitamin B12", futhi ama-shrimp ayimithombo ecebile yensimbi. Kukholelwa ukuthi isikhunta sithatha indawo yenyama, ngoba iqukethe isitashi sezilwane - i-glycogen. Futhi amanye amakhowe afana nenyama futhi anambitha, isibonelo, inkukhu yama-mushroom.
Ngaphezu kwalokho, imikhiqizo engenhla iqukethe ezinye izinto eziwusizo ezingatholakali enyameni, okuyinto enhle kakhulu ekudleni okunempilo.
Iyini indawo esikhundleni senyama ekudleni lapho kudingekile ukugcina?
Njengoba isabelomali esinqunyiwe somndeni, imikhiqizo eminingi efaka inyama ingatholakali. Ngakho-ke, labo besifazane bayodinga ukwenza imizamo ephezulu kanye nemicabango yokulinganisela ukudla. Futhi amathiphu alandelayo azosiza kule nkinga enzima:
- Thenga imikhiqizo ngenkathi. Lokhu kuyasiza kakhulu futhi, njengoba umthetho, izitshalo nezithelo zendawo zithengwa kakhulu kunokuba kusetshenziswe ukushisa nokushiswa kwamanye amazwe, kutholakala unyaka wonke;
- ukunye okufana nokolweni, ama-legumes, i-peas kukhona imithombo etholakalayo yamaprotheni. Ukuze ubhontshisi ubelula ukugaya futhi ungakuvimbeli ukugaya, kunconywa ukuba ugcine izitsha nge-coriander emhlabathini, ama-sauces ashisayo, kanye nokuhlobisa ukuze usebenzise ama-saladi avamile emifino;
- imikhiqizo ebiza kakhulu esikhundleni senyama, ungathenga emakethe ye-wholesale, futhi usakaze inyanga, noma ngaphezulu. Lokhu kusebenza ezinhlobonhlobo zamantongomane, ubhontshisi, amalenti, imbewu ye-sameam, i-kelp eyomile namakhowe, inhlanzi efriziwe. Into esemqoka emva kwalokho ukugcina izimo zokugcina. Ngisho nesabelomali semindeni esincane, ungathenga inani elincane lemikhiqizo futhi ngezikhathi ezithile ubangeze ekudleni;
- kudla imifino eningi. I-dill, i-parsley, anyanisi oluhlaza, i-basil, i-ulethisi - konke lokhu kungakhula ngokuzimela ebhaleni noma kumafasitela. Kunconywa nsuku zonke ngesisu esingenalutho ukuphuza ingilazi ye-cocktail ewusizo engavamile, enezithambile ezinamagugu nama-amino acids. Ukuze ulungiselele, thatha ama-sprigs angu-2-3 azo zonke izinhlobo zemifino bese umane ugaye ku-blender, wanezela amanzi amancane. E-cocktail enjalo ungangeza kokubili ilamula kanye nezithelo zonyaka;
- Uma ungenamandla okwanele namandla ngenxa yokuntuleka kwemikhiqizo yenyama, kufanele udle izinhlamvu eziningana zokhula nsuku zonke;
- zama izindlela zokupheka. Cuisine Vegetarian iyathandeka kakhulu futhi ihlukene. Isibonelo, ezindaweni eziningi izitsha zifaka amakhowe esikhundleni senyama, futhi ngenxa yezici ezithile zokudla, izitsha ezinjalo azikwazi ukuhlukaniswa nezitsha zokudla. Kusukela kumakhowe, iklabishi, amazambane noma izaqathe, ungenza izikhawu ezinomsoco. Futhi ukupheka kwama-sauces, ngisho nesabelomali esinqunyiwe kakhulu, kuzoletha imenyu ezihlukahlukene ezimnandi;
- kusengaphambili, yenza imenyu yesonto, lokhu kuyokuvumela ukuthi ulinganisele ukudla ngisho nesabelomali encane. Imikhiqizo ebiza kakhulu engeza kaningi, kodwa ngobuningi obukhulu.
Indlela yokubuyisela inyama ekudleni kwengane?
Ukuze umzimba okhulayo wamaprotheni ubaluleke kakhulu, ngakho-ke, lapho kungekho inyama, ukudla okunganeni kufanele kunikelwe ukunakwa okukhethekile. Izinhlobo ezihlukahlukene zezinhlanzi, ama-squid, ama-shrimp nezinye izilwane zasolwandle, imikhiqizo yobisi omuncu, izinhlobo eziningana zamantongomane, umnqumo, i-linseed, i-sesame, umsedari noma amafutha wempukane - yonke le mikhiqizo kufanele ibe khona ekudleni. Ezinye izondlo zokudla zincoma ukuthi okungenani zifake imenyu yenyama yenkukhu, i-inkulet ye-inkukhu. Futhi-ke, akufanele sikhohlwe ngemifino eluhlaza kanye nezithelo, eziwusizo ekuthuthukiseni nasekukhuleni kwengane.