Indlela Yokunciphisa Isisindo Ngokudla Kwemifino? Imenyu Yesampula Yeviki Eli-1

Ukudla kwemifino akuyona nje indlela yokuphila enempilo nelungile kuphela, kodwa futhi kukuphelezela ohambweni lwakho lokuncipha kwesisindo. Lokhu kudla okusekelwe ezitshalweni kufana nomdwebo ogcwele ukudla okumibalabala nokuhlukahlukene okunikezwa yimvelo. Kodwa singawuguqula kanjani lo mdwebo ube umsebenzi wobuciko wokulahlekelwa isisindo? Kulesi sihloko, sizothola izimfihlo zokunciphisa umzimba ezifihliwe phakathi kwamaqabunga aluhlaza futhi sibone ukuthi ukudla kwemifino kungaba esinye sezihluthulelo zokulahlekelwa isisindo ngendlela enempilo.

Kuyini Ukudla Kwemifino?

Ukudla kwemifino kuwukudla okukhawulela noma okungafaki ngokuphelele ukusetshenziswa kwemikhiqizo yezilwane. Kunezinhlobo ezahlukene zalokhu kudla, ezinye zimane ziyikhiphe inyama, kanti ezinye futhi aziyifaki imikhiqizo yezilwane njengemikhiqizo yobisi, amaqanda, futhi ngezinye izikhathi ngisho noju.

Abantu abaningi bakhetha ukungadli imifino ngenxa yezizathu zempilo, zemvelo, zesimilo kanye nezenkolo. Abanye bakhetha le ndlela ngenxa yenhlonipho ejulile ngamalungelo ezilwane, kuyilapho abanye bethatha lokhu kudla ukuze kugcinwe imvelo noma izinzuzo zezempilo.

Ukudla imifino kungase kunciphise ingozi yezifo eziningi ezingalapheki, njengesifo senhliziyo, umfutho wegazi ophakeme, isifo sikashukela nezinye izinhlobo zomdlavuza. Kuyasiza futhi ekulawuleni isisindo ngoba ngokuvamile aphansi ngamakholori.

Lapho ulandela ukudla kwemifino, amaprotheni, insimbi, i-calciumKubalulekile ukuqinisekisa ukudla okwanele kwezakhi ezithile ezifana ne-zinc, zinc kanye ne-vitamin B12. Lezi zakhi zomsoco zivame ukutholakala emikhiqizweni yezilwane, kodwa futhi zingatholakala emithonjeni yezitshalo ngokuhlela ngokucophelela.

Uma kusetshenziswa ngendlela enempilo nelinganiselayo, ukudla kwemifino kunikeza izinzuzo ezibalulekile kokubili impilo yomuntu ngamunye kanye nokusimama kwemvelo. Kodwa-ke, ngenxa yokuthi izidingo zomsoco zomuntu ngamunye zihlukile, kubalulekile ukukhuluma nodokotela wezokudla noma uchwepheshe wezokunakekelwa kwezempilo ngaphambi kokuthatha lolu hlobo lokudla.

Ukuba imifino akuyona nje ukudla, kodwa indlela yokuphila. Ngakho-ke ngaphambi kokuthi uqale lolu hambo, kubalulekile ukunquma ukuthi yikuphi okukulungele. Ziningi izindlela zokuphila impilo enempilo nejabulisayo, futhi ukudla kwemifino kungaba enye yazo.

Yiziphi Izinhlobo ze-Vegetarianism?

I-Vegetarianism wukudla okusekelwe esimisweni sokungadli imikhiqizo yenyama etholakala ezilwaneni. Nokho, kunezindlela ezahlukene kanye nezinhlobo zokudla ngaphansi kwalo mqondo obanzi. Ngakho-ke, yiziphi lezi zinhlobo futhi yimuphi umehluko phakathi kwazo?

1. I-Lacto-Vegetarianism: I-Lacto-vegetarians ayidli inyama, inhlanzi namaqanda, kodwa iqhubeka nokudla imikhiqizo yobisi. Lokhu kudla kuvame kakhulu eNdiya futhi kunikeza izinzuzo zezakhi ezifana namaprotheni ne-calcium enikezwa imikhiqizo yobisi.
2. I-Ovo-Vegetarianism: Ama-ovo-imifino ayidli inyama nenhlanzi, kodwa aqhubeke nokudla amaqanda. Amaqanda awumthombo wamaprotheni eqophelo eliphezulu kanye namavithamini namaminerali abalulekile.
3. I-Lacto-Ovo-Vegetarianism: Bangabadla imifino abadla kokubili imikhiqizo yobisi namaqanda. Lokhu ukudla okuvamile kwemifino emazweni aseNtshonalanga.
4. I-Pescatarianism: Ama-pescatarians akayidli inyama yezilwane zasemhlabeni njengenyama nenkukhu, kodwa afaka izinhlanzi nokunye ukudla kwasolwandle ekudleni kwawo. Inhlanzi inothe ngama-omega-3 fatty acids futhi isekela impilo yenhliziyo.
5. I-Veganism: inyama yemifinoAbayidli inyama, inhlanzi, imikhiqizo yobisi, amaqanda nayo yonke eminye imikhiqizo yezilwane. Futhi abazisebenzisi izingubo, izesekeli kanye neminye imikhiqizo ephuma ezilwaneni. I-Veganism nayo ibhekwa njengendlela yokuphila.
6. I-Raw Vegetarianism: Abadla imifino eluhlaza abakudli ukudla okuphekiwe kanye nokudla okugayiwe. Ukudla kwabo kusekelwe emifino eluhlaza, izithelo, imbewu namantongomane.
7. FI-lexitarian (i-Flexible Vegetarianism): Ama-Flexitarians, ngokuvamile alandela ukudla kwemifino, kodwa avulekele ukudla inyama ngezikhathi ezithile. Lokhu kudla kunikeza indlela eguquguqukayo futhi ihlose ukunciphisa ukusetshenziswa kwenyama.

Ukudla ngakunye kwemifino kunezinzuzo zako kanye namaphrofayili okudla okunomsoco. Imigomo yezempilo yomuntu siqu, izinkolelo zezimiso zokuziphatha, nokukhathazeka kwendawo ezungezile kungase kube nomthelela ekukhetheni ukudla kwemifino umuntu akukhethayo. Okubalulekile lapho ukhetha noma yikuphi ukudla ukuthola zonke izakhamzimba ezidingwa ngumzimba ngendlela elinganayo.

Ingabe Ukudla Kwemifino Kukusiza Ukwehlisa Isisindo?

Abantu abaningi abaphishekela impilo enempilo nesisindo esifanele bacabanga ukwenza izinguquko ekudleni kwabo. Esinye sezihloko esithole ukuduma eminyakeni yamuva futhi abantu abaningi abazibuza ngaso ukuthi ngabe ukudla kwemifino kuyakusiza yini ukwehlisa isisindo. Ngakho-ke, ingabe kungenzeka ngempela ukunciphisa umzimba ngokudla kwemifino?

Isisekelo sokudla kwemifino imifino, izithelo, okusanhlamvu, okusanhlamvu kanye nemikhiqizo yobisi engenawo amafutha. Ukungayifaki inyama ngokuvamile kudala ukudla okunekhalori ephansi kanye ne-fiber ephezulu. I-Fiber ibambezela uhlelo lokugaya ukudla, ikwenze uzizwe ugcwele isikhathi eside, esiza ekulawuleni isisindo.

Kodwa-ke, amandla okulahlekelwa isisindo ekudleni kwemifino ayahluka kumuntu nomuntu. Into eyinhloko ukuthi ukudla kulinganisela futhi kuhlukahlukene. Ukumane ukhiphe inyama ekudleni akwanele; Ukudla okumele kushintshwe kumele kube nenani eliphezulu lokudla okunomsoco futhi kungacutshungulwa. Isibonelo, imikhiqizo yemifino egayiwe, ukudla okulula okunoshukela, noma okusanhlamvu okucolisisiwe kungaba nomthelela omubi emizamweni yokulahlekelwa isisindo.

Elinye iphuzu elibalulekile ukulawula ingxenye. Ngenkathi udla imifino, kuyadingeka ukugwema ukudla kwekhalori ngokweqile. Ukudla kwemifino okunekhalori ephezulu nakho kungabangela ukukhuluphala. Ngakho-ke, kubalulekile ukukhetha izinketho zemifino enempilo futhi ugcine izingxenye zinengqondo.

Ucwaningo lubonisa ukuthi ukudla kwemifino kusiza ukulawula isisindo esikhathini eside. Kodwa-ke, kubalulekile ukuqaphela lapho ulandela lokhu kudla futhi usebenze nodokotela wezokudla noma uchwepheshe wezokudla uma kunesidingo. Ngakho-ke, kungenzeka ukuthi ulahlekelwe isisindo ngendlela enempilo kuyilapho uthola zonke izakhamzimba ezidingwa ngumzimba.

Isampula Lohlu Lokudla Kwemifino

1-Iviki Lokudla Kwemifino

Nali isampula lohlu lokudla kwemifino oluzosiza labo abafuna ukwehlisa isisindo:

UMsombuluko:

• Ukudla kwasekuseni: Isinkwa sikakolweni, ushizi we-feta, utamatisi, ukhukhamba, iminqumo kanye nopelepele oluhlaza.
• Ukudla okulula Imbewu yethanga nendishi yama cherry.
• Isidlo sasemini: Amaqabunga amagilebhisi agcwele amafutha omnqumo kanye nobisi lwebhotela.
• Ukudla okulula Isaladi eyodwa yezithelo.
• Isidlo sakusihlwa: Ama-meatballs we-lentil kanye nesaladi.

ngoLwesibili:

• Ukudla kwasekuseni: I-oatmeal, izithelo ezintsha nama-walnuts.
• Ukudla okulula Ucezu lwekhabe kanye nesandla sama-hazelnuts.
• Isidlo sasemini: I-Bulgur pilaf notamatisi kanye ne-mint, iyogathi.
• Ukudla okulula Izaqathe kanye ne-humus.
• Isidlo sakusihlwa: I-imam yaquleka futhi i-tzatziki.

ULwesithathu:

• Ukudla kwasekuseni: Ushizi we-curd, isinkwa sikakolweni nemifino emisha.
• Ukudla okulula Isandla sama-alimondi kanye nocezu lukaphayinaphu.
• Isidlo sasemini: Isitshulu semifino kanye ne-kefir.
• Ukudla okulula Isitsha seyogathi nezithelo ezintsha.
• Isidlo sakusihlwa: Isaladi ye-scallop ne-arugula.

ULwesine:

• Ukudla kwasekuseni: I-Menemen (engenaqanda), isinkwa sikakolweni.
• Ukudla okulula Idlanzana lama-walnuts kanye nocezu lwekhabe.
• Isidlo sasemini: Isaladi yesitshalo seqanda nesinkwa sikakolweni esisikiwe kancane.
• Ukudla okulula Isitsha sama-strawberries.
• Isidlo sakusihlwa: Amakhowe aqoshiwe kanye ne-bulgur pilaf.

ngoLwesihlanu:

• Ukudla kwasekuseni: Muesli, ubisi nezithelo ezintsha.
• Ukudla okulula Isandla sikaphizi ogazingiwe kanye nocezu lwe-grapefruit.
• Isidlo sasemini: Ama-artichokes agcwele kanye nesaladi yesipinashi enolamula.
• Ukudla okulula Ucezu lwesinkwa sikakolweni noshizi.
• Isidlo sakusihlwa: Ubhontshisi onamafutha omnqumo kanye neyogathi eceleni.

ngoMgqibelo:

• Ukudla kwasekuseni: Isinkwa esiyisicaba sikashizi kanye nesaladi katamatisi.
• Ukudla okulula Idlanzana lama-pistachios kanye nocezu lwepapaya.
• Isidlo sasemini: I-Zucchini hash browns kanye ne-tarator sauce.
• Ukudla okulula Isitsha sezithelo ezixutshwe.
• Isidlo sakusihlwa: I-pita yemifino kanye nejusi yetheniphu.

Market:

• Ukudla kwasekuseni: I-avocado mash kanye nethosti kakolweni.
• Ukudla okulula Isandla samabhilikosi omisiwe kanye nocezu lukamango.
• Isidlo sasemini: Isobho le-Lentil nesaladi eluhlaza exutshwe eceleni.
• Ukudla okulula Ucezu lwesinkwa sikakolweni nenhlama ye-olive.
• Isidlo sakusihlwa: I-gratin yemifino ebhaka nge-kefir.

Lolu hlu lokudla kwemifino lulungiselelwe ukudla ngakunye ngokuhambisana nezimiso zokudla okunempilo nokunomsoco. Nokho, kubalulekile ukubonisana nochwepheshe bezempilo ngaphambi kokwenza noma yiziphi izinguquko zokudla. Lolu hlu lungaba isiqalo esihle kulabo abasha ekudleni kwemifino futhi lungashintshwa ngokuhamba kwesikhathi ukuze luvumelane nezintandokazi zakho. 

Yikuphi Ukudla Okufakwe Ekudleni Kwemifino?

Ukudla kwemifino kuhlanganisa izinhlobonhlobo zokudla okusekelwe ezitshalweni futhi kugwema imikhiqizo yezilwane. Nawa amanye amaqembu okudla ayisisekelo afakwe ekudleni kwemifino:

• imifino: Yonke imifino yakha isisekelo sokudla kwemifino. Imifino ehlukahlukene efana ne-broccoli, isipinashi, upelepele, isitshalo seqanda nokunye kunothe ngamavithamini namaminerali.
• Izithelo: Izithelo ezintsha, eziqandisiwe noma ezomisiwe zinikeza ushukela wemvelo, i-fiber kanye nezakhi ezibalulekile.
• ugaye: I-LentilImifino efana nophizi, ubhontshisi nophizi inothe ngamaprotheni kanye ne-fiber.
• Okusanhlamvu okuphelele: I-QuinoaOkusanhlamvu okuphelele, okufana ne-bulgur, oats, isinkwa sikakolweni ne-pasta, kunikeza ama-carbohydrate kanye ne-fiber edingekayo ukuze uthole amandla.
• Amantongomane nembewu: Amantongomane kanye nembewu, njengama-walnuts, ama-alimondi, imbewu ye-chia kanye ne-flaxseeds, aqukethe amafutha anempilo namaprotheni.
• Imikhiqizo yobisi namaqanda: Kwabadla imifino e-lacto-ovo, imikhiqizo yobisi efana nobisi, ushizi, iyogathi namaqanda iyimithombo yamaprotheni ne-calcium.
• Ubisi lwemifino nemikhiqizo yobisi: Isoya, i-almond, ubisi lwe-oat Ubisi olusekelwe ezitshalweni kanye noshizi we-vegan, njengokuthi, kunikeza ezinye izindlela zokudla kwemifino nemifino.
• amafutha: Amafutha omnqumo, amafutha kakotapheya namanye amafutha emifino engeza ama-acids anempilo kanye nokunambitheka.

Lokhu kudla kwakha isisekelo sokudla kwemifino okulinganiselayo futhi kufanele kuhluke ukuze kuqinisekiswe ukudla okwanele kwezakhi. 

Yikuphi Ukudla Okungafakiwe Ekudleni Kwemifino?

Lokhu kudla okulandelayo kuvame ukukhishwa ekudleni kwemifino ngoba kuphuma ezilwaneni:

• Et: Inyama yenkomo, ingulube, iwundlu, inkukhu kanye nazo zonke ezinye izinhlobo zenyama.
• Inhlanzi nokudla kwasolwandle: Zonke izinhlobo zezinhlanzi, izimfanzi, ukhwathu nokunye ukudla kwasolwandle.
• gelatin: Into etholakala kuqwanga lwezilwane futhi isetshenziswa kwamanye ama-dessert, ojeli namaswidi.
• Qamba kabusha: I-enzyme evame ukutholakala esiswini sesilwane, esetshenziswa ekukhiqizeni ushizi othile.
• ball: Kungumkhiqizo okhiqizwa izinyosi abanye abadla imifino abangathandi ukuwudla.
• Amafutha ezilwane: Ibhotela, i-tallow namanye amafutha emvelaphi yezilwane.

Ngenkathi imifino ye-lacto-ovo ingadla imikhiqizo yobisi namaqanda, ama-vegans nawo asusa le mikhiqizo ekudleni kwawo. Uma ulandela ukudla kwemifino, lokhu kudla kufanele kushintshwe okunye okusekelwe ezitshalweni okunomsoco ophezulu. Ukuze uthole ukudla okunempilo kwemifino, kubalulekile ukuthola le misoco emithonjeni yezitshalo futhi udle ukudla okulinganiselayo. 

Yiziphi Izinzuzo Zokudla Kwemifino?

Ngakho-ke, yimiphi imiphumela emihle yalokhu kudla empilweni?

1. Ivikela impilo yenhliziyo: Ukudla kwemifino kusiza ukunciphisa ingozi yezifo zenhliziyo ngoba kuphansi kwamafutha agcwele kanye ne-cholesterol. Ukudla okusekelwe ezitshalweni kucebile ku-fiber, ama-antioxidants nama-phytochemicals asekela impilo yenhliziyo.
2. Inikela ekulawuleni isisindo: Ngenxa yokuqukethwe kwayo kwe-fiber ephezulu, ukudla kwemifino kukhulisa umuzwa wokugcwala futhi kunciphisa ukuthambekela kokudla kakhulu. Lokhu kusiza ukulawula isisindo nokugcina isisindo somzimba esinempilo.
3. Yehlisa ubungozi besifo sikashukela: Ukudla kwemifino kunothile nge-fiber kanye nama-carbohydrate ayinkimbinkimbi alawula ushukela wegazi. Ngalezi zici, kunciphisa ubungozi bohlobo 2 lwesifo sikashukela futhi kunomthelela ekulawulweni kwesifo sikashukela.
4. Kungehlisa ingozi yomdlavuza ngokuthi: Olunye ucwaningo lubonisa ukuthi ukudla okudla imifino kunganciphisa ingozi yezinhlobo ezithile zomdlavuza, ikakhulukazi umdlavuza wamathumbu. Izakhiwo ze-antioxidant kanye ne-anti-inflammatory zokudla okusekelwe ezitshalweni zidlala indima ekuhlinzekeni lo mphumela wokuvikela.
5. Ithuthukisa uhlelo lokugaya ukudla: Ukudla kwemifino kuqukethe inani eliphezulu le-fiber, elilawula uhlelo lokugaya futhi lithuthukise impilo yamathumbu. Lokhu kusiza ekuvimbeleni izinkinga zokugaya ukudla njengokuqunjelwa.
6. Yehlisa umthelela kwezemvelo: Ukudla kwemifino kusebenza ngempumelelo ekwehliseni imithelela yemvelo ebangelwa ukukhiqizwa kwezilwane. Ukufuywa kwemfuyo kunomlando ophezulu wemvelo mayelana nokukhishwa kwegesi ebamba ukushisa kanye nokusetshenziswa kwamanzi. Ukudla okusekelwe ezitshalweni kunciphisa lo mphumela.
7. Ukuhlonipha amalungelo ezilwane: Ukudla kwemifino kuyindlela yokuziphatha yabantu abazwela amalungelo ezilwane. Uyakwenqaba ukusetshenziswa nokuxhashazwa kwezilwane futhi wamukela indlela yokuphila ebonisa uzwela.

Lezi zinzuzo zezempilo zokudla kwemifino zisekelwa ucwaningo lwesayensi. 

Yiziphi Izingozi Zokudla Kwemifino?

Nakuba lokhu kudla kunikeza izinzuzo eziningi zezempilo, kuletha nezingozi ezithile kanye nokubi. Yimiphi ingozi engaba khona abantu abasebenzisa lokhu kudla abangase bahlangabezane nayo?

1. Ukushoda kwezakhi: Inyama neminye imikhiqizo yezilwane iqukethe izakhamzimba ezibalulekile ezidingwa ngumzimba. Labo abalandela ukudla kwemifino, I-Vitamin B12ingase intule izakhamzimba ezifana nensimbi, i-zinc, i-calcium nama-omega-3 fatty acids. Lokhu kusilela kungaholela ezinkingeni zempilo ngokuhamba kwesikhathi.
2. Amaprotheni anganele: Inyama ingenye yemithombo engcono kakhulu yamaprotheni ekhwalithi ephezulu. Abadla imifino kufanele baphendukele kweminye imithombo yamaprotheni efana nemifino, i-tofu kanye ne-seitan ukuze baqinisekise ukudla okwanele kwamaprotheni.
3. Amazinga e-iron aphansi: Insimbi etholakala ezilwaneni imunca kalula kune-ayoni esekwe ezitshalweni. Labo abalandela ukudla kwemifino, ukuntuleka kwe-iron anemia ingase ibe sengozini.
4. Ukuncipha kwe-omega-3 fatty acids: Izinhlanzi nezilwane zasolwandle zicebile ngama-omega-3 fatty acids. Abadla imifino bangadla ama-flaxseeds, ama-walnuts nama-walnuts ukuze bathole lawa ma-acids abalulekile. imbewu ye-chia kufanele bathembele emithonjeni yemithi efana
5. Ukusetshenziswa okuphezulu kwama-carbohydrate: Abanye abadla imifino bangase badle inani elikhulu lamacarbohydrate ukuze bathathe indawo yenyama. Lokhu kungabangela ukukhuluphala kanye nokushintshashintsha kushukela egazini.
6. Izinselelo zomphakathi nezamasiko: Ukudla kwemifino kungase kubangele ubunzima kwezinye izindawo zomphakathi nezamasiko. Izimo ezifana nezinketho zokudlela ezilinganiselwe noma ukungabi khona kwezinketho ezifanele zokudla komndeni kungaba umthombo wokucindezeleka kubantu abadla imifino.
7. Izinkinga zokudla: Abanye abantu bangase basebenzise ukudla kwemifino ukuze bafihle izinkinga zabo zokudla. Lesi yisimo esivame kakhulu entsheni futhi singaholela ezinkingeni ezinkulu zempilo.

Ukuze unciphise ingozi engase ibe khona ngenxa yokudla imifino, kubalulekile ukulandela uhlelo lokudla olunomsoco futhi oluhlukahlukene futhi uthathe izithasiselo zokudla okunomsoco uma kunesidingo. Ukwengeza, ukuhlolwa kwezempilo okuvamile kanye nokuhlolwa kwegazi kungasiza ekutholeni noma yikuphi ukuntuleka kwezakhi kusenesikhathi.

Ngenxa yalokho;

Ukudla kwemifino, uma kuhlelwe ngendlela efanele, akusizi nje kuphela ukuthi ulahlekelwe isisindo kodwa futhi kuvula umnyango wendlela yokuphila enempilo. Kuye kwafakazelwa ngokwesayensi ukuthi ukudla okusekelwe ezitshalweni kunezinzuzo eziningi, kusukela empilweni yenhliziyo kuya ekugayweni kokudla. 

Kodwa-ke, khumbula ukuthi umzimba womuntu ngamunye uhlukile futhi kubalulekile ukwenza uhlelo lokudla olufanele olusekelwe ezidingweni zomuntu siqu. Ohambweni lwakho lokulahlekelwa isisindo ngokudla kwemifino, ungaguqula lolu hambo lube yinto ejabulisayo ngokulungisa amapuleti agcwele ukudla okumibalabala nokuhlukahlukene, ngaphandle kokuyekethisa emazingeni omsoco. 

Umthombo; 1, 2, 3, 4, 5, 6, 7