Ukudla kwemifino

Ukudla kwemifino akubandakanyi noma iyiphi inyama, izinkukhu, noma izinhlanzi zasolwandle. Kuluhlelo lokudla olwenziwe ngokudla okuvela kakhulu ezitshalweni. Lokhu kufaka phakathi:

• Imifino
• Izithelo
• Izinhlamvu eziphelele
• Imidumba
• Imbewu
• Amantongomane
• Kungafaka amaqanda kanye / noma ubisi uma i-ovo-lacto imifino

Ukudla kwemifino akuqukethe amaprotheni ezilwane. Ukudla okudla imifino encane wuhlelo lokudla oluqukethe amaprotheni amancane ezilwane, kepha ikakhulukazi ukudla okususelwa ezitshalweni. Abalimi abadli imifino:

• Izinyoni
• Ukudla kwasolwandle
• Inkomo
• Inyama yengulube
• inyama yemvu
• Okunye ukudla kwezilwane, okufana nenyathi, noma inyama exotic efana nentshe noma ingwenya

Abalimi bemifino futhi abayidli imikhiqizo equkethe i-gelatin noma i-rennin (i-enzyme etholakala esiswini sethole esetshenziselwa ukukhiqiza ushizi amaningi).

Nazi izinhlobo ezahlukahlukene zokudla kwemifino:

• I-Vegan: Kufaka kuphela ukudla okususelwa ezitshalweni. Awekho amaprotheni ezilwane noma imikhiqizo eyenziwe yizilwane efana namaqanda, ubisi, noma uju.
• I-Lacto-vegetarian: Ifaka ukudla kwezitshalo kanye nokunye noma yonke imikhiqizo yobisi.
• I-Lacto-ovo imifino: Kufaka ukudla kwezitshalo, imikhiqizo yobisi, namaqanda.
• Imifino emincane noma engaphelele: Kufaka ukudla kwezitshalo futhi kungafaka inkukhu noma inhlanzi, imikhiqizo yobisi, namaqanda. Akubandakanyi inyama ebomvu.
• I-Pescatarian: Kufaka ukudla kwezitshalo nezinhlanzi zasolwandle.

IZINZUZO ZOKUDLA KWE-VEGETARIAN

Ukudla kwemifino okuhlelwe kahle kungahlangabezana nezidingo zakho zokudla okunomsoco. Ukunciphisa inani lenyama ekudleni kwakho kungathuthukisa impilo yakho. Ukudla ukudla okudla imifino kungakusiza:

• Nciphisa amathuba okukhuluphala ngokweqile
• Nciphisa ubungozi besifo senhliziyo
• Yehlisa umfutho wegazi
• Yehlisa ubungozi besifo sikashukela sohlobo 2

Uma kuqhathaniswa nabangewona imifino, abadla imifino ngokuvamile badla:

• Amakholori ambalwa avela kumafutha (ikakhulukazi amafutha agcwele)
• Ambalwa amakhalori esewonke
• I-fiber eningi, i-potassium ne-vitamin C

HLELA UKUTHOLA ININGI LOKUDLA

Uma ulandela indlela yokudla imifino kuphela, kufanele uqiniseke ukuthi uthola ukudla okunomsoco. Udinga ukudla ukudla okuhlukahlukene ukuthola wonke ama-calories nezakhi ezidingekayo ekukhuleni nasempilweni enhle. Amaqembu athile abantu angadinga ukuhlela ngokucophelela, njenge:

• Izingane ezincane kanye nentsha
• Abesifazane abakhulelwe noma abancelisayo
• Abantu abadala asebekhulile
• Abantu abanomdlavuza nezinye izifo ezingalapheki

Ukudla kwemifino okubandakanya eminye imikhiqizo yobisi namaqanda nakho konke okunomsoco owudingayo. Kepha lapho ukudla kwakho kuvimbela kakhulu, kungaba nzima ukuthola izakhamzimba ezithile.

Uma ukhetha ukugwema iningi noma konke ukudla kwezilwane, naka kakhulu ukuze uqiniseke ukuthi uthola zonke izakhi zomzimba ezilandelayo.

Uvithamini B12: Udinga le vithamini ukusiza ukuvimbela i-anemia. Amaqanda nokudla okwenziwe ngobisi kune-B12 kakhulu, ngakho-ke imifino ingaba nzima ukuthola okwanele. Ungathola i-B12 kulokhu kudla:

• Amaqanda
• Ubisi, iyogathi, ushizi onamafutha amancane, i-cottage shizi, neminye imikhiqizo yobisi
• Ukudla okune-B12 okungeziwe kubo (okuqinisiwe), njenge-cereal kanye nemikhiqizo yesoya
• Imvubelo yokudla okunempilo
• Ukudla kwasolwandle okufana nama-clams, i-salmon, ne-tuna (lokhu kusebenza kuphela kuma-pescetarians nakubantu abadla imifino kuphela)

Uvithamini D: Udinga le vithamini ukuthola impilo yethambo. Ungathola uvithamini D ekushisweni yilanga. Kepha kufanele ukhawulele ukuvezwa yilanga ngenxa yokukhathazeka ngomdlavuza wesikhumba. Ngokuya ngokuthi uhlala kuphi nezinye izinto, cishe ngeke ukwazi ukuthola okwanele ekuvezweni yilanga. Ungathola uvithamini D kulokhu kudla:

• Izinhlanzi ezinamafutha, ezinjenge-sardine, i-salmon, ne-mackerel (lokhu kusebenza kuphela kuma-pescetarians nakuma-vegetarians)
• Izikhupha zamaqanda
• Ukudla okuqiniswe ngovithamini D, njengejusi lewolintshi, ubisi lwenkomo, ubisi lwe-soy, ubisi lwelayisi, nezinhlamvu

Izinki: I-Zinc ibalulekile ekuvikeleni amasosha omzimba nokukhula kwamaseli, ikakhulukazi kwentsha. Umzimba wakho awuyimunci i-zinc ekudleni kwezitshalo kanye nasenyameni nokunye ukudla kwezilwane. Ungathola i-zinc kulokhu kudla:

• Ubhontshisi nemidumba, njengezinkukhu, ubhontshisi wezinso nobhontshisi obhakiwe
• Amantongomane nembewu, njengama-alimondi, amakinati, namasheya
• Ukudla kwasolwandle, okufana nama-oysters, inkalankala, ne-lobster (lokhu kusebenza kuphela kwabadla izambane likapondo nabadla imifino kuphela)
• I-yogurt noshizi
• Ukudla okuqiniswe nge-zinc, njengobisi nezinhlamvu

Insimbi: Udinga insimbi kumaseli akho abomvu egazi. Umzimba wakho awumunci uhlobo lwensimbi olutholakala ekudleni kwezitshalo kanye nasohlobo olutholakala enyameni nakwezinye izidlo zezilwane. Ungathola i-ayoni kulokhu kudla:

• Ubhontshisi nemidumba, njengobhontshisi omhlophe, udali nobhontshisi wezinso
• Imifino eluhlaza, efana ne-broccoli, isipinashi, i-kale, nemifino ye-collard
• Izithelo ezomisiwe, ezinjengamapulumu, omisiwe namabhilikosi
• Izinhlamvu eziphelele
• Ukudla okuqiniswe ngensimbi, njengokudla okusanhlamvu nezinkwa

Ukudla ukudla okunovithamini C omningi ekudleni okufanayo nokudla okune-ayoni kukhuphula ukumuncwa kwensimbi. UVitamin C usiza umzimba ukuthi uthathe insimbi. Ukudla okunovithamini C omningi kufaka phakathi, utamatisi, amazambane, izithelo ezisawolintshi, upelepele wensimbi, kanye nama-strawberry.

I-calcium: Ukudla okune-calcium eningi kusiza ekugcineni amathambo eqinile. Imikhiqizo yobisi inenani eliphakeme kakhulu le-calcium. Uma ungaludli ubisi, kungaba nzima ukuthola okwanele. Ama-oxalates, into etholakala ekudleni kwezitshalo ivimbela ukumuncwa kwe-calcium. Ukudla okuphezulu kuwo womabili ama-oxalate ne-calcium akuyona imithombo emihle ye-calcium. Izibonelo zifaka, isipinashi, i-Swiss chard, nemifino ye-beet.

Ungathola i-calcium kulokhu kudla:

• Ama-sardine kanye ne-salmon esemathinini enamathambo (lokhu kusebenza kuphela kuma-pescetarians nakubantu abadla imifino kuphela)
• Imikhiqizo yobisi, efana nobisi, iyogathi, ushizi wekotishi, noshizi
• Imifino eluhlaza, njenge-collard imifino, i-kale, i-bok choy ne-broccoli
• Amawolintshi namakhiwane
• Tofu
• Ama-alimondi, amantongomane aseBrazil, imbewu ye-sunflower, i-tahini, nobhontshisi omhlophe
• Ukudla okuqiniswe nge-calcium, okufana ne-cereal, ijusi le-orange, ne-soy, i-alimondi nobisi lwelayisi

Omega-3 okunamafutha acid: I-Omega-3s ibalulekile enhliziyweni yakho nasempilweni yobuchopho. Ungathola i-omega-3s kulokhu kudla:

• Izinhlanzi ezinamafutha, njenge-halibut, i-mackerel, i-salmon, i-herring, ne-sardine (lokhu kusebenza kuphela kuma-pescetarians nakuma-semi-vegetarians)
• Amantongomane nembewu, njengama-walnuts, imbewu yamathanga, ifilakisi lomhlabathi, uwoyela we-canola, imbewu ye-chia
• Ubhontshisi weSoyela kanye ne-soy oil
• Ukudla okuqiniswe nge-omega-3s, njengesinkwa, amaqanda, ujusi nobisi

Amaprotheni: Kulula ukuthola amaprotheni amaningi noma ngabe awudli imikhiqizo yezilwane. Uma udla inhlanzi kanye / noma amaqanda nobisi ukuthola amaprotheni anele ngeke kukhathaze abantu abaningi. Ungathola futhi amaprotheni kulokhu kudla:

• Ukudla kwe-Soy, njengamantongomane esoya, ubisi lwe-soy, i-tempeh ne-tofu.
• I-Seitan (eyenziwe nge-gluten).
• Abathatha inyama yemifino. Vele ubuke imikhiqizo ephezulu nge-sodium.
• Imidumba, ubhontshisi, nodali.
• Amantongomane, ama-nut butter, imbewu, nezinhlamvu ezigcwele.
• Imikhiqizo yobisi efana nobisi, iyogathi kanye ne-cottage shizi.

Awudingi ukuhlanganisa lokhu kudla ngasikhathi sinye ukuze uthole amaprotheni anele.

Intsha nabesifazane abakhulelwe kufanele basebenze nodokotela wezokudla obhalisiwe ukuqinisekisa ukuthi bathola amaprotheni anele nezinye izakhi zomzimba ezibalulekile.

AMACEBISO OKUDLA KWABADLALI BEZILWANE

Lapho ulandela ukudla okudla imifino kuphela, khumbula okulandelayo:

• Yidla izinhlobo ezahlukene zokudla, kufaka phakathi imifino, izithelo, ubhontshisi, amantongomane, imbewu, okusanhlamvu okuphelele, nobisi olunamafutha amancane noma olungenamafutha uma ukudla kwakho kufaka lokhu.
• Khetha ukudla okuqinisiwe, njengamabele, izinkwa, isoya noma ubisi lwe-alimondi, neziphuzo zezithelo ukuthola uhla oluphelele lwezakhamzimba.
• Nciphisa ukudla okunoshukela omningi, usawoti (i-sodium), namafutha.
• Faka umthombo wamaprotheni nakho konke ukudla.
• Uma kudingeka, thatha izithasiselo uma indlela odla ngayo ingenawo amavithamini namaminerali athile.
• Funda ukufunda ilebula lamaqiniso we-Nutrition kumaphakeji okudla. Ilebula likutshela izithako nokudla okunomsoco kumkhiqizo wokudla.
• Uma ulandela ukudla okunomkhawulo, ungahle uthande ukusebenza nodokotela wezokudla ukuze uqiniseke ukuthi uthola izakhamzimba ezanele.

I-Lacto-ovovegetarian; Abadla imifino kuphela; Abadla imifino kuphela; I-Vegan; I-Lacto-imifino

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UMelina V, uCraig W, Levin S. Isikhundla se-Academy of Nutrition and Dietetics: izidlo zemifino. Ukudla kuka-J Acad Nutr. 2016; 116 (12): 1970-1980. I-PMID: 27886704 pubmed.ncbi.nlm.nih.gov/27886704/.

National Institutes of Health iwebhusayithi. Ihhovisi lezithako zokudla. Amashidi eqiniso wokuxhaswa kokudla. ods.od.nih.gov/factsheets/list-all. Kufinyelelwe ngoFebhuwari 2, 2021.

Amapaki EP, Shaikhkhalil A, Sainath NN, Mitchell JA, Brownell N, Stallings VA. Ukondla izingane ezinempilo, izingane kanye nentsha. Ku: Kliegman RM, St Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Incwadi kaNelson Yezingane. Umhlaka 21. IPhiladelphia, PA: Elsevier; 2020: isahluko 56.

UMnyango Wezolimo wase-US kanye noMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US. Imihlahlandlela Yezokudla KwabaseMelika, 2020-2025. I-9th Edition. www.dietaryguidelines.gov/. Kubuyekezwe uDisemba 2020. Kufinyelelwe kuFebhuwari 2, 2021.