Iingxabano malunga neenzuzo kunye nokulimala kwemveliso yenyama akupheli kwiinkulungwane ezininzi. Kodwa yonke imihla kukho inkcazelo yesayensi kunye neyonyango, ngenxa yokuba abantu abaninzi baqala ukufuna ngamandla kunokuba bathathe inyama endaweni yokutya. Ukunyuswa kweentlobo zemifuno kudibanisa nokungazinzi kwezoqoqosho, kuba iintsapho ezininzi ziphoqeleke ukuba zishiye iimveliso ezibizayo, kubandakanya inyama. Kodwa ngaba kunokwenzeka ukubuyisela inyama ngaphandle komonakalo kwimpilo, kwaye kukutya okutshintsha inyama kukukhethwa kwiimeko zoqoqosho? Amava endle ziza kusinceda sibhekane nale micimbi.
Yintoni ekutshintshiselwa inyama ekudleni kwabaxhasi bokutya okunempilo?
Zonke iimveliso ezithatha indawo yenyama ayinakho ukuhlawula ngokusweleka kweeprotheni zezilwanyana, i-fat, i-amino acid. Ngoko ke, kucetyiswa ukuba kusetyenziswe ubuncinci inani lemveliso eninzi kangangoko kunokwenzeka kuloluhlu lulandelayo:
- Imithombo yamaprotheni - intlanzi, i-shrimp, i-squid, imveliso yobisi kunye nobisi obomuncu, amaqanda, i-buckwheat, i-seitan (umthombo onomthombo weprotheni ukusuka kumgubo wengqolowa), iimbotyi, iiperesi, iintlobo (z.e. chickpeas, ubhontshisi we-mung), i-soy. Ngendlela, kuyo yonke into ethanda inyama, i-soya ithatha indawo ehamba phambili. Abagadi bemifuno balungiselela iintlobo ezahlukeneyo zokutya ezivela kwesoya - nobisi, kunye neshizi eyaziwayo "tofu", kunye ne-cutlets, rolls rolls, kunye nama-sausages. Kodwa ekudleni okunempilo kucetyiswa ukuba upheke izitya ezivela kwi-soybean, kwaye kungekhona kwimveliso eyenziwe ngokugqibeleleyo.
- Imithombo yamathambo - iantonga (iilnuts, umsedare, i-almonds, njl.), Iintlobo zeentlanzi zeentlanzi zolwandle, imbewu ye-sunflower kunye nompu. I-olive, i-linseed, i-sesame, ithanga, ioli yemisedare.
- Imithombo yama-amino acids kunye namavithamini - imifuno, izithelo, iziqholo, izityalo. I-Sea kale, i-salad imifuno, i-squid iqukethe "inyama" engavumelekanga "i-vitamin B12", kunye ne-shrimp isisityebi esisinyithi. Kukholelwa ukuba i-fungi ithatha indawo yenyama, kuba iqukethe isitashi sezilwanyana-glycogen. Kwaye amanye amakhowe afana nomzimba kunye nokutya, umzekelo, inkukhu yamakhowa.
Ukongezelela, ezi mveliso zingentla ziqulethe ezinye izinto ezincedo ezingabonakaliyo emzimbeni, okuyinzuzo enkulu yokutya okunempilo.
Yintoni ebangela inyama kwindawo yokutya xa kuyimfuneko ukuyigcina?
Ngohlahlo lwabiwo-mali lwentsapho, iimveliso ezininzi ezibuyisela inyama azifumaneki. Ngoko ke, oomama baya kufuna ukuba benze imizamo eninzi kunye neengcamango zokulinganisela ukutya. Kwaye la macebiso alandelayo aya kunceda kule ngxaki enzima:
- ukuthenga iimveliso ngexesha. Oku kuyona luncedo kakhulu kwaye, njengommiselo, imifuno yendawo kunye neziqhamo zithengwa kakhulu kunokuba zitshintshwe kwaye zithengiswa ngaphandle, ziyafumaneka unyaka wonke;
- i-buckwheat, i-legumes, i-peas zifumaneka kwimithombo yeprotheni. Ukuze ubhontshisi ubelula ukugaya kwaye ungagcini ukugonya, kuyacetyiswa ukuba usebenzise izitya zonyaka kunye ne-coriander yomhlaba, iisusi ezishisayo, kunye nokuhlobisa ukulungiselela i-salads zemifuno ekhanyayo;
- iimveliso ezibizayo ezithatha indawo yenyama, ungathengisa kwiimarike ezithengisayo, kwaye usasaze inyanga, okanye ngaphezulu. Oku kusebenza kwiintlobo ezahlukeneyo zamantongomane, i-soy, i-lentils, iimbewu zeesame, i-kelp eyomileyo kunye nama-mushroom, iintlanzi ezincinci. Into ephambili emva koko kukugcina imeko yokugcina. Ngaphandle kohlahlo lwabiwo-mali lwenzululwazi, ungathenga inani elincinci lale mveliso kwaye ungeze ngexesha lokutya;
- kudla ininzi yemifino. I-Dill, i-parsley, i-anyanisi eluhlaza, i-basil, i-lettuce-konke oku kungakhula ngokuzimela kwi-balcony okanye kwiifestile. Kunconywa imihla ngemihla kwisisu esingenalutho ukusela iglasi ye-cocktail eluhlaza ngokungaqhelekanga, inetithamini ezicebile kunye nama-amino acids. Ukuze ulungiselelwe, thabatha iiproji 2-3 zeentlobo zonke zeetrobhethi uze ugaye kwi-blender, udibanise amanzi amancinci. Kwi-cocktail enjalo ungongeza zombini kunye neqhamo kwixesha;
- Ukuba awunayo amandla okwaneleyo kunye namandla ngenxa yokungabikho kwemveliso yenyama, kufuneka uchithe izitya ezininzi zeengqolowa imihla ngemihla;
- uzame zokupheka. Ukutya kweemifuno kunomdla kakhulu kwaye kwahluke. Ngokomzekelo, kwiindawo ezininzi zokutya ii-mushroom zithatha inyama, kwaye ngenxa yamacandelo okutya, izitya ezinjalo azikwazi ukwahlula kwiitya zokutya. Ukusuka kumakhowa, iklabishi, iitatata okanye iinqathe, ungenza i-cutlets enandi. Kwaye iiresepe zeesoso, kunye nebhajethi encinci kakhulu, ziya kuzisa kwimenyu iindidi ezintle;
- kusengaphambili, yenza imenyu yeveki, oku kuya kukuvumela ukuba ulinganise ukutya kunye nebhajethi encinci. Iimveliso ezininzi zilungele ukongeza kaninzi, kodwa ubuncinane.
Indlela yokubuyisela inyama ekudleni komntwana?
Kuba umzimba okhulayo weprotheni ubaluleke kakhulu, ngoko ekungabikho kwenyama, ukutya kwezingane kufuneka kunikwe ingqalelo ekhethekileyo. Iintlobo ezahlukeneyo zeentlanzi, i-squid, i-shrimp kunye nezinye iintlanzi zasemanzini, iimveliso zobisi ezinomuncu, iintlobo ezininzi zamantongomane, umnquma, i-linseed, i-sesame, umsedare okanye i-oil ye-pumpkin - yonke le mveliso kufuneka ibe khona ekudleni. Ezinye izondlo zincinci zincoma ukuba ngamanye amaxesha zifake imenyu yenkukhu, inyama yenkukhu. Kwaye, ke, asimele sikhohlwe ngemifuno eluhlaza kunye neziqhamo, ezincedo ekuphuhliseni nasekukhuleni komntwana.