I-Vegetarianism kunye nokukhulelwa kukutya okufanelekileyo kumama ozayo

Ngethuba lokubambana, ibhinqa idinga inani elongezelelweyo lezondlo ekuphuculweni komntwana . Kubalulekile ukuphuhlisa ukutya okunokulinganisela ukuhlangabezana neemfuno ezongezelelweyo zeeprotheni kunye ne-vitamini B. Ukuba unqabile kwimveliso yezilwanyana, oku kunzima kakhulu.

Iintlobo zeVermarianism

Bonke abaxhamli beendlela ezahlukeneyo zokutya ezingabandakanywa kwimenyu naluphi na inyama, kuquka:

• intaka;
• intlanzi;
• zokutya zasemanzini.

Ukusetyenziswa kokutya kokusuka kwezilwanyana kuxhomekeke kwisikhokelo senkcubeko:

1. I-Ovo-izityalo - unamaqanda, iimveliso zobisi azivunyelwe. Ukutya okunomsoco kubangelwa kukutya.
2. I-Lacto-vegetarianism - amaqanda ayabandakanywa. Imenyu isebenzisa ubisi olutsha, ushizi, i-cottage shizi, ukhilimu omuncu kunye nezinye iziphumo.
3. Ovo-lakto-izityalo - ungadla amaqanda kunye nemveliso yobisi.
4. I-Veganism yinto yokugatya naluphi na ukutya kokuvela kwimfuyo. Uludwe lweenqanda lubandakanya i-gelatin, i-glycerin kunye ne-carmine.

I-Vegetarianism ekukhulelwe ilungile kwaye imbi

Ukuba umfazi uthatha isigqibo sokuba angatshintshi imigaqo yakhe ngexesha lokukhulelwa, kufuneka afunde kusengaphambili zonke "iingcingo" ezinxulumene nohlobo lwakhe lokutya. Impembelelo yemifuno ekukhulelweni ayizange ifundwe ngokupheleleyo. Ezinye iincwadi zibonisa ukuba luncedo njengendlela yokutya kumama ozayo, abanye bathetha ngeengozi kwizitho kunye neenkqubo zentsana.

Iingenelo zeVermarianism

Abaxhamli beli menu badla inani elikhulu lokutya kwezityalo, kubandakanywa ubhontshisi kunye neenhlamvu. Inzuzo eyinqobo yokuba owesifazane okhulelweyo ulethe kwimifuno yevithamini E kunye noC. Ukutya kucebile kwezinye izinto ezibalulekileyo:

• "Eside" i-carbohydrate;
• nge-omega-3 acids;
• i-carotenoids;
• magnesium.

Enye ingxabano yemifuno kunye nokukhulelwa - kwabasetyhini abashiye ngokupheleleyo inyama, kunesifo esichaphazelekayo , ukugula kwasekuseni nokuhlanza. Oku kubangelwa ukungabikho kwezinto ezinobungozi zamakhemikhali, izilondolozo kunye nemithi ye-hormonal, edlalwa ngokugqithisileyo kwenkomo yenkomo, inkukhu kunye nengulube yokuveliswa kwemveliso.

Ukulimala kwimifuno

Ukutya okuhlwayo akuququzeli inani lezinto eziyimfuneko ekuphuhliseni ngokupheleleyo umntwana. Into ephambili ekhubaza imifuno yiprothini yemvelaphi yezilwanyana kunye nama-amino acids. Zingathatyathwa ngokutya kwemifuno, kodwa ngenxa yezidingo ezandisiweyo zabasetyhini abakhulelweyo kulezi zinto ziya kufuneka zidle ezininzi iimveliso ezibangelwa ukutyala emathunjini.

I-drawback yangundoqo, ngenxa yokuba ezininzi iingcali zijonga imifuno kunye nokukhulelwa okungahambelaniyo, ukungabikho ngokupheleleyo okanye ukusweleka ngokukhawuleza ekudleni:

• i-vitamin B12 (cyanocobalamin);
• isinyithi;
• I-Omega-6 acids;
• i-vitamin A, D;
• calcium;
• isinyithi.

Imifuno kunye nokukhulelwa - uluvo lwagqirha

Ngenxa yokungabikho kobungqina bobunzima, kunzima ukuba iingcali zigwebe ukuba ngaba oomama bamele bayenqabe kwimveliso yezilwanyana. Abanye oogqirha, ikakhulukazi ngaphandle, bakhuthaza imifuno ngexesha lokukhulelwa, ngokubhekiselele kwingxube ephezulu yezixhobo zityalo kunye nokubaninzi kwamavithamini. Oogqirha basekhaya abanokungathembeki malunga nokutya, ngokuqinisekileyo begxininisa ingozi yokungabikho kwamaprotheni nentsimbi, ukungabikho ngokupheleleyo kwe-cyanocobalamin.

Yintoni ekufuneka ishintshe inyama kunye nemifuno?

Ixesha elizayo umntwana ufaneleke kakhulu ukuba umzimba womama ufumana i- vitamin B12 , engekho nakuphi na ukutya ukutya. Esi sizathu sezizathu zokuba kutheni imifuno okanye i-veganism kunye nokukhulelwa kudibene. Okukuphela kwendlela yokuzalisa ukusilela kwe-cyanocobalamin kukudla okuqhubekayo okuncedisayo okunomsoco okanye i-vitamin complexes.

Inyama ngexesha lokukhulelwa ngumthombo ocebileyo weprotheni kunye ne-amino acid ebalulekileyo. Ezi zinto zilandelayo ziyakwenza oku:

• zesoya;
• iimbotyi, kubandakanywa izilwanyana;
• i-kinoa (inkcubeko engaqhelekanga ye-corn-grain);
• amantonga;
• imbewu;
• amakhowe;
• elwandle.

Imenyu yeZityalo eziLungileyo

Umama ozayo owenqaba ukutya iimveliso zezilwanyana kufuneka aqikelele ngokutya kwakhe. Iingcali zivuma ukondla okunjalo ngexesha lokukhulelwa, ngaphandle kokuba le ntokazi ichithe iiprotheni - imifuno yanoma yimuphi na uhlobo, ngaphandle kwe-veganism. Ekudleni kufuneka ukuba kubekho amaqanda okanye iimveliso zobisi.

Ukutya kweZityalo - iMenyu yeveki

Ngaphambi kokuphuhlisa isicwangciso sokutya, kufuneka wenze uluhlu lwezinto ezibalulekileyo zokutya ezinamaqondo aphakamileyo ama-protein, amavithamini kunye nama-amino acids. Imenyu epheleleyo yemifuno yonke imihla kubafazi abakhulelweyo kufuneka ba ndakanye:

• I ngqolowa;
• iimveliso eziziinkozo;
• Amantongomane kunye neziqhamo ezomileyo (ukutya okutyiwayo, ukutya okutyiwayo);
• imbewu;
• imbotyi;
• siqhamo;
• ubisi lwe-soy.

Imenyu efanelekileyo yokutya yemifino yeveki ithatha i-additives okanye i-complex e-acano nge-cyanocobalamin. I-Vitamin B12 ayikho ngokupheleleyo ekutyaleni kwezityalo, ayifumanekanga nakwi-sea kera (imithombo ethile iphosakele ifuna into eyahlukileyo). Umama ozayo kufuneka athathe le nkunkuma yonke imihla xa ekhulelwe.

NgoMvulo:

• isidlo sasekuseni - iphariji eneoli e-linseed, isinkwa esinesibhakabhaka esipheleleyo kunye noshizi, itiye, i-orange;
• isidlo - isobho semifuno, isaladi nge-arugula kunye nekholifulawa, isinkwa esivela kumgubo opheleleyo;
• isidlo - amazambane ezityiweyo kunye anyanisi kunye neetikiti, ukhukhamba ezigayiweyo kunye neoli yegesi yengqolowa.

Lwe sibini:

• isidlo sakusasa - ipilishi ye-millet kunye nebhanana, isandwich kunye ne-hummus, itiye, i-apula;
• isidlo sesobhoji kunye ne-chickpeas, isaladi ye-beet kunye neoli kunye ne-walnut, isonka;
• isidlo - pilaf ngamakhowe, iklabishi isaladi kunye nekhukhamba.

NgoLwesithathu:

• isidlo sasekuseni - ipharhasi yebhali kunye nompu, itiye, i-bun ne-jam;
• ngesidlo sasemini - i-borscht yemifuno eluhlaza, isaladi kunye nesipinashi kunye neenpini, isinkwa;
• isidlo sakusika - i-klabishi eneenkomo kunye namakhowe, isaladi yemifuno.

NgoLwesine:

• isidlo sasekuseni - ama-flakheat ye-flakes amafutha ngamafutha, ushizi, itiye eluhlaza, ibhanana;
• isidlo - isobho kunye ne-tofu, isaladi yolwandle yama-kale kunye neekroti, isonka;
• isidlo se-asparagus ne-zucchini, isaladi yeetatayi kunye namakhukhamba ngeeshizi.

NgoLwesihlanu:

• isidlo sakusasa - i-rice ubisi bebisi kunye neebisi, i-cookie, ubisi lwe-soy;
• isidlo se-mushroom, i-bean casserole ne-broccoli, isonka;
• isidlo - iifatata ezifihliweyo, isaladi ye-beet ne-ukhilimu omuncu.

NgoMgqibelo:

• isidlo sasekuseni - iiflethi zefilimu kunye neoli ye-linseed, is sandwich kunye ne-mozzarella kunye ne-tomato, itiye, i-kiwi;
• ngesidlo sasemini - i-borsch yemifuno kunye neengcawa, amaqebelengwane kunye ne-mache, isaladi kwi-avocado, ikhukhamba kunye nekhabichi ye-Peking;
• isidlo - irayisi kunye nemifuno, isonka kunye ne-squash caviar.

NgeCawa :

• isidlo sasekuseni - i-curd casserole ngamantongomane kunye nezithelo ezomileyo, itiye, ibhanana;
• isidlo - isobho semifuno kunye nengqolowa ye-cauliflower, i-spinch stewed kunye nama-mushroom, isonka;
• isidlo se-zucchini, isitshalo seqanda kunye neembotyi, isaladi yekhabishi ne-apula.