Bathi kulula ukuba abe yimifino - ayeke ukudla inyama kanye nebhizinisi ngesiketi. Kodwa-ke, iningi lalabo abenza kanjalo, sebebuyele ekudleni kwabo okuvamile kanye nokudla okunqunyiwe, ngoba ngokushesha bazwa ukuntuleka kwamaprotheni namavithamini kuphela, kodwa, ngokujwayelekile, amakholori. Uma udla amaqanda amazambane izolo, nanamuhla, uba ngummbila, udla amazambane kuphela, lokhu akusho ukuthi uzuze umzimba wakho.
Isihloko esicacile sokuthi ungaba kanjani imifino empeleni kuyinselele yangempela uma ubhekana nale nkinga kungeyona inkolelo, kepha ngokusebenza, esikhumbeni sakho. Ukunquma ukuba abe yimifino, kufanele siqaphele kusengaphambili ukuthi ushintsho luzohlala ezinyangeni ezingu-3 kuya kwezi-6.
Izingozi Ze-Vegetarianism
Ukudla kwezitshalo "eziphuthumayo" (ozimisele ukushintshela ekudleni "okuluhlaza" ngosuku) ngeke ukwazi ukuhlinzeka ngomzimba ngeprotein ephelele ngokwanele, insimbi, i- calcium , i-potassium, i-phosphorus, i-magnesium, i-zinc, nama-polyunsaturated fatty acids. Lokhu kuholela ekutheni iningi lezitshalo ezincane ezingenasici liqala ukuhlushwa yi-iron anemia, i-rheumatoid arthritis, futhi lizwe ukuwohloka okuqinile kwamandla namakhono engqondo.
Ukungabi namafutha e-polyunsaturated (umthombo oyinhloko oyinhlanzi) kuyisisusa sokuthuthukiswa kwezifo zenhliziyo, isifo somfutho wegazi ophezulu.
Njengoba imifino izwa ukuthi ngaphandle kokulambile uhlale ehlushwa yindlala, uqala ukudla izingxenye ezinkulu, nokuthi: amazambane, i-pasta, isinkwa. Izitshalo zemifino zithi phakathi kwazo azikho amafutha, kodwa ukudla okusheshayo kuzokwelula ngokushesha izindonga zesisu, futhi ama-carbohydrate, eqinisweni, azokwehliswa ngendlela yamafutha.
Ngaphezu kwalokho, ukushintshela ku-ovo-lacto-vegetarianism, usengozini yokuphakamisa izinga le-cholesterol. Yiqiniso, vele ube yisitshalo, udla amaqanda amahlanu aphethwe kanzima ngosuku, kodwa amaqanda angama-cholesterol!
Indlela yokuxazulula lezi zinkinga?
Manje, ake sikhulume ngokuthi yini engaba izitshalo, ngokunikezwa okunzima okungenhla kokuphila.
Okokuqala, kudingeka senze uhlelo, oluzobonisa izakhi ezingekho emkhakheni wezitshalo. Yiprotheni, i-calcium, insimbi, ama-vithamini B, i-polyunsaturated fatty acids. Manje senza uhlu lwalokho abadli bemifino badla, futhi sibheke umthombo "ongewona inyama" walezi zondlo.
Kubonakala kanje:
- insimbi - amantongomane, ubhontshisi, amakhowe, u-buckwheat, i-soy;
- imikhiqizo yamaprotheni - ubisi, ubhontshisi, imbewu, amantongomane, okusanhlamvu okugcwele, ama-soybean, amaqanda;
- i-calcium - imikhiqizo yobisi, beet, broccoli, isipinashi;
- amavithamini weqembu B - thatha izakhiwo eziningi ze-multivitamin nge vithamini B12;
- i-polyunsaturated fatty acids - thatha amafutha ahlukahlukene angagciniwe ama saladi.
Okwesibili, lo msebenzi kufanele uxazululwe isinyathelo ngesinyathelo. Okokuqala, qala ngalokho ongakudli izitshalo zemifino. Zenzele uhlu lokudla okungavunyelwe bese ubeka isikhathi lapho uzolahla khona nokuthi uzokwenqaba nini:
- inyama ebomvu - inkunkuma kuqala kokunye;
- inyoni - inqabe inyanga kusukela ekuqaleni kokushintshela ekudleni kwemifino, ngesonto onke ukunciphisa inani lokudla nenyoni;
- izinhlanzi nezilwane zasolwandle - benqabe ukuguqulwa kokugcina, izinyanga eziyi-1.5 emva kwenqaba kwenyoni.
Lesi yisigaba esilula kakhulu semifino yemifino, futhi akukho mbuzo wokushintshela kwe-veganism ngesikhathi esisodwa.
Ukuqala kancane kancane inyama, khona-ke inyoni, futhi ekugcineni inhlanzi,
Ukusiza ekuguquleni okushelelekile kwimifino yezinhlobo zezitshalo kungase kubhekene nabantu abaye bahamba nalokhu. Bhalisela iklabhu yemifino, ngakho-ke uthola ukufinyelela kokungena kuphela kolwazi lokuthi ungaba kanjani imifino, kodwa futhi uhlinzeke ngokusekelwa kwengqondo - "uma bekwazi, ngingakwazi."
Ngaphezu kwalokho, izitshalo kumele zikwazi ukuthi zithenga kuphi imikhiqizo ye-soy ephezulu, yiziphi izindlela zokupheka ukudla kwazo nokuthi zingabangela kanjani lo monakalo empilweni yabo.