Omunye wemifino evame kakhulu yokudla imifino ezwa kubantu abangewona imifino yilapho "Utholaphi amaprotheni akho?" Yiqiniso, abantu abazibuza ukuthi lokhu kungabhalela amaphiko ezinkukhu ibhakede ne-soda nge-gallon, bangalokothi bayeke ukucabanga ukuthi bathola kuphi i-fiber noma i-vitamin C. I-Vegetarian, vegan noma cha, sonke kudingeka sicabangele imiphumela yempilo yalokho siyadla. Nakuba kuyiqiniso ukuthi amaprotheni ayadingeka, okubaluleke kakhulu kubalimi kukhona i-calcium neyensimbi, futhi, uma u-vegan, i-vitamin B12.
Enye yezinto ezidliwayo kakhulu emhlabeni
Uma udla ukudla okunomsoco okunomsoco ogcwele okusanhlamvu okugcwele , izithelo, nemifino, udla ukudla okuphephile kakhulu emhlabeni. Kodwa-ke, udinga ukuqinisekisa ukuthi uthole izakhi ezimbalwa ezibalulekile. Ungase ube nesithakazelo sokwazi ukuthi bangaphezu kuka-60 abantu abalahlekelwe isisindo futhi baphuthukisa impilo yabo ekudleni kwemifino.
Amaprotheni wezitshalo
Iqiniso elingaziwa kancane ngamaprotheni yilapho iningi lethu lithola kakhulu, hhayi kancane kakhulu. Abesifazane badinga amagremu angu-45 ngosuku futhi amadoda adinga cishe amagremu angu-55. Enye indebe ye tofu iqukethe cishe amagremu angu-20 amaprotheni, ngakho-ke abesifazane, badle i- tofu futhi usuhhafu lapho! Ukudla okuningi kunamaprotheni futhi uma udla ukudla okulinganisela kahle, cishe udla amaprotheni amaningi ngaphandle kokucabanga ngakho. Ngisho noma kulula kakhulu ukuthola amaprotheni amaningi ekudleni kwemifino noma ye-vegan, kuwumqondo omuhle ukuqinisekisa ukuthi udla ukudla okunezinhlobo ezihlukahlukene.
Uma ungumvini we-lacto-ovo, cishe uzothola amaprotheni okwanele avela kumaqanda kanye nobisi ngaphandle kokuzama, kodwa uma uvinjelwe, nansi ezinye izinto eziphezulu zokudla kwamaprotheni okufaka phakathi kokudla kwakho: tofu , seitan , ama-burgers we-veggie, i-soy, i- lentils , i-chickpeas, amantongomane nembewu, ilayisi elibomvu kanye nezinhlamvu ezigcwele .
I-calcium
Izingane zidinga i-calcium eningi ngenkathi zisakhula, kodwa abantu abadala badinga i-calcium futhi!
Uma ungumuntu obhemayo, kuzodingeka uthole i-calcium eyengeziwe, njengoba amazinga akho wokumunca nokugcina aphansi. Amathambo anamandla kulo lonke ukuphila avela kokubili i-calcium ekudleni nokuzivocavoca, ngakho-ke impilo enhle, qiniseka ukuthi uthola kokubili. Nakuba ubisi luwumthombo we-calcium, ngokuqinisekile awudingi ubisi ukuze uthole i-calcium eningi. Nazi ezinye zokudla okune-calcium ukuzama: isipinashi, imifino ye-collard, i-kale, ubisi lwe-soy, i-juice eline-orange enamandla, imbewu ye-sesame, i- tahini , i-broccoli, i-almonds, izaqathe kanye nobisi lwelayisi. Qinisekisa ukuthi ugubha ubisi wakho we-soy kanye nejusi le-orange ngaphambi kokuphuza, njengoba i-calcium ingahlala phansi.
I-Iron
Ucwaningo olwanyatheliswa kuyi-British Journal of Nutrition lwathola ukuthi amazinga ezensimbi ezitshalweni nezitshalo zase-UK, ngokulinganayo, aphakeme kunabo bonke abantu, abonisa ukuthi kungenzeka ukuthola insimbi engaphezu kokwanele ekudleni kwe-vegan. Njengamaprotheni, noma kunjalo, kufanele uqiniseke ukuthi udla ukudla okunomsoco ukuqinisekisa ukuthi uthola insimbi eyanele. Ukuphuza ikhofi kanye netiyi, ikakhulukazi ngokudla, kunganciphisa ukumuncwa kwakho futhi kufanele kudliwe amahora amathathu ngaphambi kokudla. Ukuze uphuthukise i-iron, zama ukudla i-tofu, i-lentils, isipinashi, i-soy, i- chickpeas , ne-hummus. I-Vitamin C ibuye ikhulise ukungena kwensimbi, ngakho-ke uma uthatha isiliva, yihlambe ngejusi le-orange!
I-Vitamin B12
Ama-Vegetarians akudingeki akhathazeke nge-vitamin B12, futhi abantu abaningi abavumelani nalokho ukuthi izitshalo azidingi yini ukwengezwa kwe-B12. Ngithanda ukuhamba "ngiphephile kangcono kunesihawu" kulolu. Ukuntula kwe-B12 kuyinto engavamile kakhulu phakathi kokubili kwezilwane kanye nabangewona imifino efanayo kodwa kuyinkinga enkulu uma kwenzeka.
Kunezinto ezimbalwa izikhumba kufanele zikwazi nge-B12.
- Umzimba wakho unamandla okugcina i-B12 iminyaka eminingana, ngakho-ke uma usanda kushayisana, ungaba nezinqolobane ezanele kweminye eyishumi, kodwa ngaphandle kokuba unamazinga akho e-B12 avivinywa njalo akukho ndlela yokwazi.
- Imvubelo yesondlo ngumthombo omuhle kakhulu wokudla we-B12, nakuba i- miso nezinye izilwane zasolwandle ziqukethe inani elincane kakhulu.
- Nakuba imvubelo yesondlo ingumthombo omuhle kanye nokunezela okumangalisayo okumnandi ngakho konke okushiwo, odokotela abathile bakhombisa ukuthi kungcono ukuthi ungathembeli emthonjeni owodwa futhi uncoma ukuthi uthathe isithako se-vitamin okungenani kanye ngesonto, noma ngabe udla imvubelo yesondlo. Ngakho-ke uma uvinjelwe, sicela uvikeleke kangcono kunokudabuka bese uthatha isamba okungenani kanye ngesonto.
- Futhi, uma uphethile, umzimba wakho uzolahlekelwa izakhi, ngakho udinga okungaphezulu kwe-B12.
- Abomama abalindelekile kanye nezingane zinezidingo ezikhethekile zeB12 kanye. Uma ungenelela futhi ulindele, thatha isengezo nsuku zonke.
Khumbula, ukudla ukudla okunempilo kwemifino kungenye yezinto ezinhle kakhulu ongayenza impilo yakho yesikhathi esifushane neyesikhathi eside. Njengemifino noma i-vegan, uzokwehlisa i-cholesterol yakho futhi ube nomngcipheko omkhulu wekhanda lomgulane, isifo senhliziyo, nomfutho wegazi ophezulu. Kukhona umehluko omkhulu, noma kunjalo, phakathi kokudla ukudla okunamafutha amafries ama-french kanye ne-soda, nokudla okunokulinganisela okutshalwe ezitshalweni. Uma usacubungula ukuthi ungaba kanjani imifino noma i-vegan, kungenzeka ukuthi awujwayele izidingo zomsoco wakho womzimba ngakho-ke umqondo omuhle ukuthatha i-vitamin amaningi. Ukwengeza kwe-B12 kuhlale kuwumqondo omuhle wezilwane kanye nalabo abadla ukudla okunengi kakhulu kwe- vegan .