I-Vegetarianism iyisiko lonke, lapho abantu bengashintshi nje isimo sabo sengqondo ekudleni, kodwa nokuphila ngokubanzi. Abaningi bakholelwa ukuthi ukudla kwabesitshalo kungcolile futhi akusizi, kodwa empeleni kunezitsha eziningi ezihlwabusayo eziphekwe ngaphandle kwenyama. Njengoba umzimba udinga amaprotheni, kubalulekile ukugcwalisa imenyu ngeprotheyini yemvelaphi yezitshalo.
Ngaphambi kokuthola ukuthi yini ongayidla imifino, ngingathanda ukusho ukuthi lo mqondo ububanzi, futhi uhlanganisa izinkomba eziningana. Umkhawulo wokudla okunomthelela kunawo wonke yi- veganism , uma imenyu ingabandakanyi inyama, inhlanzi, imikhiqizo yobisi, amaqanda noju. Ukunamathela ku-ovo-yemifino, umuntu angakwazi ukukhokhela amaqanda nobusi. Esinye isiqondiso yi-lacto-vegetarianism, futhi kubalulekile ukwazi ukuthi abakwazi ukudla, ngakho-ke abalandeli balo mzila bavinjelwe amaqanda, inyama nenhlanzi. Inketho elula kunazo zonke i-lacto-ovo-vegetarianism, uma ivunyelwe ukudla konke ngaphandle kwezinhlanzi, inyama kanye nezilwane zasolwandle. Njengoba le ndlela yokugcina iyona evame kakhulu, sizoyilalela.
Yini izitshalo ezidlayo?
Awukwazi ukusho ukuthi ukudla okunomsoco kuyinto encane futhi engaphansi, futhi manje uzoqiniseka ngalokhu.
Yini abadla imifino abayidlayo:
- Izitshalo . Ukubunjwa kwabo kuhlanganisa ama-carbohydrate amaningi ahlukene, anika amandla nezikhwepha ezidingekayo. Ngaphezu kwalokho, bacebile ngamaminerali ahlukahlukene, amavithamini nezinye izinto eziwusizo. Ekudleni, ungafaka ama-pastries, okusanhlamvu, i-pasta, kanye nokudla kwasekuseni.
- Ubhontshisi . Lokhu kuyimithombo enhle kakhulu yamaprotheni, okubalulekile lapho uyeka inyama. Iprotheni eningi itholakala kubhontshisi, soy, peas kanye nama-chickpeas.
- Imifino . Imikhiqizo ewusizo kakhulu kubalimi, ngoba aqukethe izinto eziningi eziphilayo ezibandakanya izinqubo eziningi emzimbeni. Ngenxa yokuqukethwe kwe-fiber, isimiso sokugaya umzimba sithuthukisa. Kusukela kwimifino kungenzeka ukulungisa inqwaba yezidlo ezihlukahlukene ezizokhulisa ukudla.
- Izithelo . Okukhethwa kukho okukhethwa kukho okulula okumnandi noma ukulungiselela ama-dessert. Ngaphezu kwalokho, zifaka amavithamini ahlukene, amaminerali, ama-acids nezinye izinto eziwusizo. Kungcono ukulungisa ama-saladi ezithelo, ngoba ngokuhlanganiswa kwezithelo ezahlukene ungathola inzuzo enkulu. Izithelo zilungele ukudla kwasekuseni nokudla okulula . Ungakhohlwa ngezithelo ezomile eziqukethe izakhi.
- Imikhiqizo yobisi . Ingxenye ebaluleke kakhulu yemenyu yezinhlobo zemifino. Ukudla kufanele kubandakanye ubisi, i-cottage shizi, ukhilimu omuncu, ibhotela, i-ayisikhilimu, i-kefir, njll. Sicela uqaphele ukuthi ezinye imikhiqizo zisebenzisa ama-renzy enzymes ezivela emfuyweni.
- Amaswidi . Uma ukhetha okumnandi, kufanelekile ukucabangela ukuthi izinto eziningi ezithokozisa zisebenzisa i-gelatin, ezithola amathambo namathenda wezilwane, futhi lokhu akusikho imifino. Ukwelashwa okungabizi,
okungathatha ushukela, ongeyena impilo empilweni nokuma.
Abasekeli bemifino kubalulekile ukugcwalisa ukudla nemikhiqizo enamandla kakhulu. Isibonelo, kufanelekile ukunaka amantongomane anika amaprotheni nemifino yemifino emzimbeni. Nakuba izinhlanzi zasolwandle zivinjelwe, kodwa kunezinhlayiya zasolwandle ezingaba khona etafuleni lemifino - i-algae equkethe iodine edingekayo yomzimba. Ngaphezu kwalokho, banamaprotheni, amavithamini namaminerali kalula. Ukuze uhlukanise futhi uthuthukise ukunambitheka kwezitsha, ungakhohlwa mayelana nezinongo nezinongo lapho amagxolo, izimpande kanye nembewu yezitshalo ezihlukahlukene zisetshenziswa. I-Ginger, izinhlobo ezahlukene ze-pepper, i-turmeric, i-cardamom, i-basil, njll zithandwa kakhulu.