I-Vegetarianism yinkcubeko yonke, xa abantu bengatshintshi nje isimo sabo sengqondo ekudleni, kodwa nakubomi ngokubanzi. Abaninzi bakholelwa ukuba ukutya kwabadli bezityalo kungabonakali kwaye kungabonakali, kodwa ngokwenene kukho izitya ezininzi ezihlwaya eziphekwe ngaphandle kwenyama. Ekubeni umzimba udinga iiprotheyini, kubalulekile ukuzalisa imenyu kunye neprotheni yemvelaphi yezityalo.
Ngaphambi kokuba ufumanise into onokuyidla izityalo, ndingathanda ukuthetha ukuba le ngcamango iyabanzi, kwaye iquka iinkcukacha ezininzi. Umngcipheko wesondlo oqheqhaqhaqhekileyo ngumngcipheko , xa imenyu ingabandakanyi inyama, intlanzi, iimveliso zobisi, amaqanda nobusi. Ukunamathela kwi-ovo-yemifuno, umntu unokukwazi ukufumana amaqanda nobusi. Olunye ulwalathiso lwe-lacto-vegetarianism, kwaye kubalulekile ukwazi ukuba abanakuyidla, kwaye ke abalandeli balo myalelo bayavunyelwe amaqanda, inyama kunye nentlanzi. Inketho elula kakhulu yilecto-ovo-izityalo, xa kuvunyelwe ukuba badle yonke into ngaphandle kweentlanzi, inyama kunye nevenkile zaselwandle. Ekubeni ikhefu lokugqibela liyinto eqhelekileyo, siya kuqwalasela.
Yintoni abayidlayo?
Awukwazi ukusho ukuba ukutya okunomsoco kuncinci kwaye kuncinci, kwaye ngoku uya kuqiniseka ngoku.
Yintoni abayidlayo izityalo:
- Utya . Ukubunjwa kwawo kubandakanya ezininzi i-carbohydrates eziyinkimbinkimbi, ezinika amandla namandla. Ukongezelela, batyebile kwiimaminerali ezahlukeneyo, iivithamini nezinye izinto ezincedo. Ekudleni, unokuquka i-pastries, okusanhlamvu, i-pasta, kwakunye neenkomishi zokutya kwasekuseni.
- Ubhontshisi . Lo ngumthombo ophezulu kakhulu weprotheni, obalulekileyo xa ushiya inyama. Ininzi iprotheyini ifumaneka kwiimbotyi, i-soy, iipasta kunye ne-chickpeas.
- Imifuno . Imveliso eyona nto iluncedo kwimifuno, njengoko iqulethe izinto ezininzi eziphilayo ezithatha inxaxheba kwiinkqubo ezininzi emzimbeni. Ngombulelo kumxholo wefayibha, inkqubo yokugaya ukutya iphucula. Ukususela kwimifuno kunokwenzeka ukulungiselela ubuninzi beesitya ezahlukahlukeneyo eziya kwandisa ukutya.
- I ziqhamo . Enkulu inketho yokutya okumnandi okanye ukulungiselela amacwecwe. Ukongeza, zibandakanya iivithamini ezahlukeneyo, amaminerali, iicidi kunye nezinye izinto ezincedo. Kukulungele ukulungiselela ama-saladi kwiziqhamo, kuba ngokuhlanganiswa kweziqhamo ezahlukeneyo unokufumana inzuzo enkulu. Iintyatyambo zilungele ukutya kwasekuseni kunye nokutya . Musa ukulibala ngezityalo ezomileyo eziqulethe izondlo.
- Imveliso yobisi . Inxalenye ebaluleke kakhulu kwimenyu yesityalo. Ukutya kufuneka kubandakanye ubisi, i-cottage cheese, ukhilimu omuncu, ibhotela, i-ayisikrimu, i-kefir, njl. Nceda uqaphele ukuba ezinye iimveliso zisebenzisa i-rennet enzymes yemvelaphi yezilwanyana.
- Iiswidi . Xa ukhetha i-sweet, kubalulekile ukuba ucinge ukuba izinto ezininzi zokuzonwabisa zisebenzisa i-gelatin, efumana amathambo abo kunye neentlobo zezilwanyana, kwaye oku akusikho imifuno. Ukunyanga okungekho,
leyo inokuthi ithathe indawo yoshukela, engenasempilweni kwimpilo nobunzima.
Abaxhasayo bemifuno kubalulekile ukuzalisa ukutya kunye nemveliso enomdla kakhulu. Ngokomzekelo, kuyafaneleka ukubeka ingqalelo kwiimantongane ezinika amaprotheni kunye nemifuno yemifuno emzimbeni. Nangona ukutya kwezilwanyana zaselwandle kuvinjelwe, kodwa kukho ukutya kwezilwanyana ezinokuthi zibe khona kwitafile yemifuno - i-algae equkethe iodine efunekayo yomzimba. Ukongezelela, iiprotheyini, iivithamini kunye neemaminera. Ukudibanisa nokuphucula intle yokutya, musa ukulibala malunga neziqholo kunye neziqholo apho iigxolo, iingcambu kunye nembewu yezityalo ezahlukahlukeneyo zisetyenziswa. I-Ginger, iintlobo ezahlukahlukeneyo zepipi, i-turmeric, i-cardamom, i-basil, njl.