Bathi kulula ukuba ngumhlaza-bayeke ukutya inyama kunye ne-shishini kwinqwelo. Kodwa, maye, uninzi lwabantu ababenjenjalo, sele bebuyele kwi-pasta yabo eqhelekileyo kunye nokutya kwe-cutlet, kuba baziva bengenangxaki nje yeeprotheni kunye namavithamini, kodwa, ngokubanzi, iikhalori. Ukuba udla izitya ngeepatata izolo, nanamhlanje, ube ngumhlaza, udla izitata kuphela, oku akuthethi ukuba uzuze umzimba wakho.
Isihloko esibonakala ngathi silula ngendlela yokuba yimifuno eneneni ngokwenene xa ubhekane nale ngxaki kungekhona kwimbono, kodwa ngokusebenza, kwesikhumba sakho. Ukugqiba ekubeni ngumhlaza, kufuneka siqaphele kwangaphambili ukuba utshintsho luya kuqhubeka kwiinyanga ezintathu ukuya kwezi-6.
Ubungozi bokutya
Ukutya kwesityalo semifuno "ngokukhawuleza" (oye wagqiba ukutshintshela ekudleni "okuluhlaza" ngosuku) akanako ukubonelela ngomzimba ngeprotheni epheleleyo ngokwaneleyo, insimbi, i- calcium , i-potassium, i-phosphorus, i-magnesium, i-zinc kunye ne-polyunsaturated fatty acids. Oku kukhokelela ekubeni abaninzi abatshabalalayo bemihlambi baqala ukufumana ubunzima be-iron anemia, i-rheumatoid arthritis, kwaye baziva behla ngokukhawuleza ngamandla kunye nengqondo.
Ukungabikho kwamathambo e-polyunsaturated (umthombo oyintloko wokuba intlanzi) yinto ebangela ukuphuhliswa kwezifo ze-cardiovascular, i-blood pressure.
Ekubeni imifuno evakalelwa kukuba ngaphandle kokulambile uhlala ehlushwa yindlala, uqala ukutya iindawo ezinkulu, kunye nokuba: iizambatho, i-pasta, isonka. Abagadi bezityalo bathi phakathi kwabo akukho mafutha, kodwa ukutya okunjalo kuya kufutshane nokwelula iindonga zesisu, kwaye i-carbohydrate, ngokuqinisekileyo, iya kugqitywa ngefom.
Ukongeza, ukutshintshela kwi-ovo-lacto-vegetarianism, usengozini yokuphakamisa izinga le-cholesterol. Kakade ke, yiba ngumhlaza, nidle amaqanda amahlanu aphekiweyo kanzima, kodwa amaqanda yi-cholesterol!
Ukusombulula njani le ngxaki?
Ngoku, makhe sithethe malunga nokuba yeyiphi imveliso yezityalo, enikwe ubunzima bezinto ezilapha ngasentla.
Okokuqala, kufuneka senze isicwangciso, esiza kubonisa izondlo ezilahlekileyo ekudleni kwezityalo. Iprotheni, i-calcium, isinyithi, ii-vithamini B, i-polyunsaturated fatty acids. Ngoku senza uluhlu lwezinto ezidliwayo zityalo, kwaye sifuna "imveliso engeyona inyama" yezi zondlo.
Kubonakala ngathi:
- isinyithi - inantyambo, iimbotyi, amakhowa, i-buckwheat, isoya;
- iimveliso zeprothini, iimbotyi, imbewu, iinantambo, iiliya, i-soybean, amaqanda;
- i-calcium - iimveliso zobisi, beet, i-broccoli, isipinashi;
- iivithamini zeqela B - zithatha i-multivitamin complexes nge vitamin B12;
- i-polyunsaturated acids fatty - zithatha ii-oyile ezahlukileyo zeesaladi.
Okwesibini, umsebenzi kufuneka usombulule inyathelo ngesinyathelo. Okokuqala, qalisa oko ungenakudla izityalo. Zenzele uluhlu lwezinto ezingavumelekanga kwaye usethe ixesha elithile apho kwaye uya kulahlwa khona:
- inyama ebomvu - inkunkuma yokuqala kuqala;
- intaka - inqaba inyanga ukusuka ekuqaleni kokutshintshwa kwintlobo yokutya kwemifuno, ngeveki ukunciphisa inani lokutya nenyoni;
- iintlanzi kunye neentlanzi zasemanzini - zilahla ukuguquka kokugqibela, iinyanga eziyi-1.5 emva kokukhanyeka kwentaka.
Leli nqanaba elilula kakhulu lokutya kwemifuno, kwaye akukho mbuzo wokutshintsha kwi-veganism kanye.
Ngaphandle kokuqala okokuqala inyama, yintaka, kwaye ekugqibeleni intlanzi,
Ukunceda ekutshintshelweni ngokugqithiseleyo kwimifuno ingaba sele ihlangene nabantu abaye bahamba nale nto. Bhalisela iklabhu yemifuno, ngoko ufumane ukungena kuphela kwiinkcukacha malunga nendlela yokufumana imifuno, kodwa uzenzele inkxaso ngenkxaso yengqondo - "ukuba bayakwazi, ndinako."
Ukongeza, izityalo kufuneka ziyazi apho zizakuthenga iimveliso ze-soy ephezulu, zeziphi iindlela zokupheka ukutya kwazo kunye nokuba zingabangela njani lo monakalo kwimpilo yabo.