Ukuphefumula emithonjeni yamaprotheni yemifino kungenza ukudla kube inselele.
Uma unezinkinga zokudla noma ukungaboni ngaso sonke isikhathi , ukudla kwakho - yiqiniso - kuvinjelwe ngaphandle kokuzikhethela ngokwakho. Ngokuphambene, abantu bakhetha ukuba babe nemifino nganoma yisiphi isizathu sezizathu. Lezi zizathu zingaba nesifiso sokubona ukuthi ukugwema inyama kuzoholela empilweni engcono noma emandleni amaningi, ukuzibophezela ekubambeleleni ezinkolelweni ezinamandla zenkolo noma ezokuziphatha, ekukhathazeni ngokuphepha kokutholakala kokudla.
Noma yikuphi ukugqugquzela, ukuhlanganisa ukudla okunomkhawulo okuningi kungaba yinselele, futhi abantu abaningi abanezinkinga zokudla bakhathazekile ngokuthi kungenzeka yini ukuba bathole ukudla okunempilo ekudleni kwemifino. Kungakhathaliseki ukuthi lokho okukhathazayo kuqiniswe kuxhomeke ekuyingxenyeni enkulu lapho kudla khona ukudlala. Ama-milk kanye namaqanda, isibonelo, akhishwe ngaphandle kwe-vegan ehamba phambili, futhi ama-vegans amaningi adla ukudla okunempilo, okuhlukahlukene.
Ezinye izifo zokudla, kodwa, ziba nezinselelo ezinkulu kubalimi. Ukudla kwezitshalo ezidalwa yizilwane kungadluliselwa kalula emithonjeni yamaprotheni okungewona inyama, ukudla okusetshenziselwa njengezinhlamvu, nezithelo nemifino, nakuba ukudla okunye (ngokwesibonelo, ukolweni) kufana nesigaba esingaphezu kwesisodwa.
Nakhu okudingeka ukwenze esikhundleni sokudla kwakho, ezinye izinto zokudla okumele uzicabangele, nezithiyo ongase ugijimele uma unesizathu sokudla okunye okujwayelekile.
Indlela Yokubhekana Nezifo Ezibangelwa Amaprotheni
Udinga amaprotheni for ukulungiswa cell, ukukhula, nentuthuko.
Ngeshwa, imithombo eminingi evamile yamaprotheni ekudleni kwemifino ihlanganisa izilonda - okuvame kakhulu yi- soy , ukolweni (njenge-seitan), amantongomane kanye namantongomane emithi .
Umzimba wakho udinga ama-ounces amane kuya kwanguyisithupha amaprotheni nsuku zonke kwabesifazane kanye nama-ounces ayisithupha kuya kweziyisishiyagalombili zansuku zonke emadodeni (nakuba abanye abantu bangase babe nezidingo zamaprotheni aphezulu noma aphansi).
Lokhu kufana nama-45 amagremu ngosuku abesifazane nabangu-55 amagremu amadoda.
Ukudla okuningi, ngisho nemifino eluhlaza njenge broccoli kanye neklabishi, aqukethe okungenani amaprotheni amancane. Kodwa ukudla okunye - inyama, imikhiqizo yobisi, izilwane zasolwandle, ama-legumes, kanye namabele - kukhona imithombo enamandla kakhulu kunezinye. Amaprotheni ngenye yezinto ezivame ukukhathazeka ngabantu abaningi lapho beqala ukudla kwemifino, kodwa empeleni, izidingo zomzimba wakho zeprotheni ngokuvamile zilula ukuhlangabezana nemithombo yezitshalo.
Kulo nyaka we-20 weminyaka yezincwadi zakhe zokudla ukudla kwePlanethi encane , uFrancis Moore Lappé wathi, ngokuvamile, abantu abadla inani elilodwa lamakhilori babengeke banamaprotheni uma ukudla kwabo kwakuxhomeke kakhulu ekudleni okuncane kakhulu okunamaprotheni . Lokho akukashintshi. Iningi labantu, ngisho nemifino, lihlangana futhi lidlulele izidingo zabo zeprotein ngaphandle kokucabanga ngakho.
Nokho, izifo ezincane ezijwayelekile ezivame ukusetshenziswa njengama-protein asemifino abafanelwe ukucatshangelwa okukhethekile.
I-Soy, ngendlela ye-tofu ne-tempeh, isitshalo semifino. Uzothola emigqumeni yemifino ehlanganisiwe, imigoqo yokudla, ukudla okubandayo, futhi njengamantongomane amaningi "amaprotheni" asetshenziselwa amaprotheni noma "ibhotela le-soy nut". Uma unesihlungu ku-soy , kungenzeka ukuthola amaprotheni ananele, kodwa kuzodingeka uqiniseke ukuthi uhlela ukudla kwakho uthole ama-ounces amane kuya kwangu-8 amaprotheni ngosuku.
Uzothola ukuthi ukudla okuningi okulungiselelwe ukudla okunomsoco, ikakhulukazi abakhiqizi bezimbuzi, abakunqunyiwe. Uzodinga ukugwema izakhi ezifakwe inyama, ngokuvamile ezenziwe nge-soy (ezinye zenziwe ngokolweni, hlola amalebula).
Okunye ukudla okuvame ukusetshenziselwa ukufaka inyama ngokuqondile ngokolweni, ngendlela ye-seitan (ukolweni gluten). Ngesinye isikhathi ithengiswa njenge-patties futhi isetshenziswe ku-chilis yemifino. Isikolweni siyindawo ejwayelekile yokugunda izidakamizwa. Ngaphezu kwalokho, amantongomane kanye namantongomane emithi ngezinye izikhathi asetshenziselwa ukwenza izigubhu zemifino, nakuba zingezona ezifakwe esikhundleni sokudla inyama.
Uma unezifo ezinamaprotheni owodwa noma ngaphezulu ngaphezulu, kuzodingeka uhlangabezane nezidingo zakho zeprotheyini ngezinye izindlela.
I-amaranth, i-quinoa, ne-teff yizinqumo eziphezulu njengemithombo yamaphrotheni engenamagciwane e-vegetarian. Lezi zinhlamvu ezintathu azikwazi kakhulu eMelika kodwa zifanelekile ukudla okunama-vegan, amaprotheni amaningi, ne-gluten.
Ama-amaranth kanye ne-quinoa eningi okusanhlamvu atholakala kalula, futhi izingxube ze-quinoa-corn pasta ziba khona kakhulu ezindaweni ezinkulu ezitolo ezinkulu. U-Teff, okusanhlamvu waseTopiya, angase kube nzima ukuthola, kodwa ukudla okunye kwezempilo noma ama-ops co-ops angayifaka.
Eminye Yezokwelapha Ezivuneni
Izinhlamvu, ikakhulukazi okusanhlamvu, ziwumthombo obalulekile wama-carbohydrate, umzimba wakho owenzela amandla. Abaningi bacebile amavithamini B. Umnyango Wezolimo wase-US uncoma ukuthi abantu abadala badle ama-ounces amathathu emikhiqizo egcwele okusanhlamvu nsuku zonke.
Kodwa-ke, abantu abaningi baphelelwa yizinhlamvu ezithile, kuhlanganise (ngokuvamile) ukolweni, ummbila nebhali. Futhi uma ungumlimi wezitshalo, uzothola izinketho eziningi zokudla zemifino ekuphekeni nasezinkundleni zokudla kukhona okusanhlamvu okusuka ku-pasta, i-polenta, i-couscous, i-risotto, isobho ne-pasta noma ibhali, noma ukuhamba ngesiLatini okusekelwe ensimini.
Ukolweni yiyona kuphela okusanhlamvu phakathi kwezifo ezivame kakhulu zokudla, futhi isetshenziselwa ukudla okunomsoco njengoba kokubili okusanhlamvu nomthombo wamaprotheni. I-pasta, i-couscous, isinkwa, kanye nokudla okuningi kunezinye zokudla okungekho emkhakheni wabalimi abanesifo se-wheat noma se-celiac .
Kodwa-ke, ngenxa enkulu yokwanda kwabantu abaxilongwa ukuthi banezimo, kunezikhundla ezihle kakhulu emakethe cishe cishe noma yikuphi ukudla okuklanyelwe ukolweni okubonakalayo. Izitolo eziningi ziphethe i-pasta, i-cereal, nesinkwa. Futhi noma yikuphi ukudla okubhaliwe nge-gluten-free kuphephile ngenxa yezinyosi zebhali kanye.
Ngakolunye uhlangothi, ummbila uyisifo esiyinkimbinkimbi kunazo zonke zokudla nokuphila. Akuwona nje ukuthi ummbila uqobo uyisitshalo esivamile kakhulu (cabanga: ama-corn chips, i-polenta, i-tortillas, ne-grits), futhi ijwayelekile kakhulu njengesithako ekudleni okucutshungulwayo.
Isiraphu yamakhambi, i-dextrose, ne-xanthan gum kukhona ezimbalwa zezithako ezithandwa kakhulu ezivela kummbila. Eqinisweni, ngoba uhlu lokudla olwenziwe kusuka kummbila lukhula njalo, kunzima ukunikeza uhlu oluphelele. Futhi ngokungafani nokukolweni, ummbila awuhlanganiswa ngokubhala imithetho efuna ukuba khona kwayo kubonakale ngokucacile kwizinhlu zokudla.
Okubizwa ngokuthi "okunye" okusanhlamvu, okuye kwatholakala kakhulu kule minyaka eyishumi edlule, kungeza okuhlukahlukene okudingekayo ekudleni kwakho. Ngaphandle kwe-amaranth, i-quinoa, ne-teff, ungase uzame i-millet, imfucuza, ne-cassava. Ilayisi yilezi ezinye okusanhlamvu ezivame ukubhekwa njenge-allergenic encane.
Ukuqeda Imfucuza Izithelo Nemifino Elula Ukuphatha
Izithelo nemifino yimithombo ebalulekile yamakhiyutrients (amavithamini namaminerali) kanye nama-antioxidants. Umzimba wakho udinga amavithamini ahlukene ahlukahlukene, kanti uMnyango Wezolimo wase-US uncoma ukuba udla izindebe ezimbili zezithelo kanye nezinkomishi ezimbili zemifino nsuku zonke ukukusiza uthole lezo zakhi zomzimba ezibalulekile.
Izithelo nemifino ejwayelekile kakhulu ye-allergenic ihlanganisa anyanisi, isilimo esidliwayo esinamagatsha anamanzi, utamatisi, u-garlic, ama-apula, ama-melon no-citrus.
Ngenhlanhla, ngokungafani nokudla okuningi okushiwo kakade, izithelo nemifino azijwayele ukuba "izithako ezifihliwe" ezivamile ekudleni okucutshungulwayo. Ngokuvamile, uzothola ukuthi bakhulume ngamagama abo ngamalebula futhi asetshenziswe ekudleni okuncane kunezinye izilonda.
Inselele enkulu kunazo zonke abantu abakulesi sigaba esibhekene nayo isifo sokungenwa kwemithwalo yemifino enomnandi - anyanisi, i-garlic, isilimo esidliwayo esinamagatsha anamanzi, noma imifino efanayo esetshenziselwa ukwengeza ukunambitheka kuya isobho noma ezinye ukudla okuphekwe. Lezi zitshalo zivela eziphepheni eziningi futhi zitholakala kokudla okucutshungulwa okuningi.
Ngokuyinhloko, cishe uzothola kunzima ukuthenga umhluzi wemifino ehlanganisiwe, ukudla okuyisisekelo okusetshenziselwa njengesisekelo hhayi nje kuphela ngezisobho kodwa ekuphekeni kokudla okusanhlamvu, uma uthola imithi emifino ethile. Zama ukwenza ngokwakho ukuze ukwazi ukusebenzisa noma yimiphi imifino enomnandi futhi enambitheka ongayidla.
Uma kungenjalo, ngaphandle kokugwema izifo zakho, uzodinga ukuqaphela amavithamini namaminerali amaningi kakhulu ekudleni ongenakukudla nokuthola ezinye imithombo zalezo zakhi. Isibonelo, uma ungeke ukwazi ukudla imifino eluhlaza okwesibhakabhaka futhi ulandela ukudla kwe-vegan, kungase kudingeke ukuthi uqaphele ikakhulukazi ngokudla kwakho kwensimbi.
Ukudla kokudla nokuningi
Uma ugwema izifo ezivamile ekudleni kwemifino, cabanga ukuhlela ukudla kwakho kusengaphambili isikhathi esithile sokuqinisekisa ukuthi udla ukudla okuhlukahlukene nokuthi uthola okwanele izakhi ozolahleka kuzo ukudla ongawudli.
Ungase uzame ukwenza uhlu lokudla ongathanda ukungeza ekudleni kwakho nokupheka eyodwa noma amabili ngesonto. Lena indlela enhle yokulula ukudla ukudla okusanhlamvu noma imifino ngaphandle kokuziqhayisa ngezinto ezintsha.
Ukudla okufana ne-soy noma ummbila ovame ukuba yiziqu zokudla kwemifino, noma ukudla okunezinto eziningana ukudla okuvamile, cabanga ngokusebenza nomuntu odla ukudla noma odlayo ukuze uqinisekise ukuthi udla ukudla okunempilo. Lezi zisebenzi zingakwazi ukuncoma imithombo engabhekwa kahle yokudla okunempilo, kusize ukuthola imithombo ephephile ne-allergen yokuxhaswa umzimba wakho ongawudinga, futhi usize ekuhleleni kokudla.
Abanye abadliwayo kanye nezokudla okunomsoco banolwazi oluthile lokudla kokudla kanye nokubekezelelana; thintana nesifo sofuba sendawo noma iqembu lokusekela abantu abathintekayo ukuze ubone ukuthi banezincomo zomsebenzi endaweni yakho.
> Imithombo:
> Lappé, uFrancis Moore. Ukudla ngePlanet elincane . I-20th Edition Anniversary. I-New York: I-Random House. 1985.
> UMnyango Wezolimo wase-United States. MyPyramid.gov: Ngaphakathi kwePiramidi. Imithombo ye-intanethi. 1 Januwari 2008.