Umhlahlandlela Wabasaqalayo Wokwamukela Ukudla Kwemifino

-Delile

• Uhlelo lwakho lokudla kwemifino
• Qala kancane futhi uzinze.
• Shintsha inyama yakho ubhontshisi.
• Gxila kuzinhlamvu eziphelele, ezingacacisiwe.
• Ungesabi ama-carbs.
• Qaphela ngemikhiqizo yenyama engamanga.
• Ungakhathazeki ngamaprotheni.
• Qaphela ezinye zezinto okungenzeka zikhona ukuswela izakhi.
• Zimisele ukuyekethisa nomndeni wakho.
• I-Vegetarian Diet Plan Imibono Yokudla
• Buyekeza kwe-

Eminyakeni embalwa edlule, ukudla okutshalwe ezitshalweni kuthole ukuthandwa kwabantu abaningi kangangoba wonke umuntu osuka eLizzo naseBeyoncé uya kwamakhelwane wakho uke wazama uhlobo oluthile lokudla. Eqinisweni, inhlolovo ka-2017 ye-Nielsen ithole ukuthi amaphesenti angama-39 abantu baseMelika bazama ukudla okusekelwe ezitshalweni. Futhi ngesizathu esihle: Ukudla kwemifino - okugxile ekudleni kwezitshalo - kunikeza izinzuzo eziningi zezempilo, kusukela ekunciphiseni ubungozi besifo esingelapheki ekuthuthukiseni amathumbu alinganiselayo.

Uma lezo zinzuzo - kuhlangene nokwanda okukhulayo kwemikhiqizo yenyama eyinkohliso kanye nama-akhawunti amaningi we-Instagram anikezelwe izindlela zokupheka ezenzelwe izitshalo - ekuqinisekisile ukuthi weqe emgqeni, landela lolu hlelo lokudla imifino ukuqala ushintsho olususelwa ezitshalweni. Sethembiso, kuzokwenza ukulahla inyama kungabi nengcindezi ngokuphelele.

Uhlelo lwakho lokudla kwemifino

Ngaphambi kokuba ufunde Kanjani ukuze ube umuntu odla imifino, kufanele mhlawumbe uthole ukulandisa okusheshayo mayelana nokuthi, ngempela, kuhlanganisani ukudla kwemifino. Ngokuvamile, umuntu olandela ukudla okudla imifino kuphela uzodla ukudla kwezitshalo futhi avikele amaprotheni ezilwane kufaka phakathi inyama nokudla kwasolwandle, kepha bazodla amaqanda nobisi, kusho u-Alex Caspero, M.A., R.D. Lokhu kwesinye isikhathi kubizwa ngokuthi yi-lacto-ovo vegetarian diet.

Kukhona okunye ukuhluka okuncane ekudleni, kufaka phakathi i-lacto-vegetarian (umuntu odla ukudla kwezitshalo nemikhiqizo yobisi, kepha hhayi amaqanda) kanye ne-ovo-vegetarian (umuntu odla ukudla kwezitshalo namaqanda, kepha hhayi okobisi). Lokhu akufanele kudidaniswe nokudla kwe-vegan, okuqeda ngokuvamile konke imikhiqizo yezilwane, okuhlanganisa inyama, izinkukhu, inhlanzi, ubisi, amaqanda, futhi ngezinye izikhathi neminye imikhiqizo ephuma ezilwaneni njengoju. (Okuhlobene: Umehluko Phakathi Kwe-Vegan vs Ukudla Kwemifino)

Qala kancane futhi uzinze.

Uma usunqume ukuthi yimiphi imikhiqizo yezilwane ongathanda ukuyigcina noma ungayidli ekudleni kwakho, sekuyisikhathi sokuqala ngohlelo lwakho lokudla kwemifino. Ngenkathi ukusika inyama ebandayo kusetshenzelwa abanye, uCaspero uncoma ukuthi iningi labantu liguquke kancane kancane libe yimifino egcwele, engasiza ekwenzeni ukudla kube nokusimama, usho kanjalo. Isinyathelo sokuqala: Bhekisisa kahle ukudla okusepuletini lakho. Uma ujwayele ukudla imifino emithathu ngeviki, amp that take up to five or six for the next two weeks. Ukusuka lapho, qhubeka ngokudla kancane ukudla okutshalwe ezitshalweni (cabanga: imifino, izithelo, okusanhlamvu okuphelele, ubhontshisi nemidumba, amantongomane nembewu) kuze kube yilapho konke ukudla kwakho kusekelwe ezitshalweni, uyachaza.

Nakuba lelo su kufanele lenze uguquko lwakho lube lula, kusengazizwa kukhungathekile ukuthatha isitayela sokudla esisekelwe esitshalweni ngokuphelele uwedwa. Yingakho uMaya Feller, M.S., R.D.N., C.D.N., ingcwethi kwezokudla ebhalisiwe futhi Umumo Ilungu leBrain Trust, lincoma ukuxoxa ngohlelo lwakho lokudla imifino nesazi sokudla esibhalisiwe noma umhlinzeki wakho wezokunakekelwa kwempilo. "Ngicabanga ukuthi kuyasiza ukukhululeka ngangokunokwenzeka nokuqinisekisa ukuthi awungeni kukho ngombono wokwesaba, ucabanga ukuthi ukudla okuthile 'kuhle' kanti okunye 'kubi,' 'uyachaza.

Shintsha inyama yakho ubhontshisi.

Lapho usaqala, kuyasiza ukucabanga ngokudla kwezitshalo ongakusebenzisa endaweni ye inyama, kunokuba uzame ukuthola izindlela zokupheka ezingenayo inyama. “Uma uthanda isobho lenoodle yenkukhu, yenza isobho lenoodle yechickpea, futhi uma udla ama-taco enyama yenkomo egayiwe, yenza lawo ma- lentil tacos,” kusikisela uCaspero. Ngokuvamile, ubhontshisi omnyama nama-lentile kungukudla okuhle kwenkomo yenkomo, ama-chickpeas asebenza njengenkukhu, futhi i-tofu - eyenziwe ngamabhontshisi wesoya - ingathatha indawo yenyama ngamasemishi, izigaxa nezitsha zeBuddha, uyanezela.

Futhi wonke la mabhontshisi afika nezinto eziningi ezinhle. Okokuqala, zigcwele amaprotheni asekelwe ezitshalweni nefayibha, izakhi zomzimba ezisemqoka ezikusiza uzizwe ugcwele - hhayi i-hangry, kusho uCaspero. Futhi, “lapho udla ubhontshisi omningi, uzothola ifayibha encibilikayo nengancibiliki, futhi uzodla ama-antioxidants emvelo, konke okungeke kuthuthukise impilo yakho ngokwemvelo, kodwa futhi kusize ekwehliseni izifo ezingamahlalakhona. engozini, ”uyanezela. Isihluthulelo lapha i-fiber, uhlobo lwe-carb engagayeki eyenza uzizwe wanelisekile ngemva kokudla, isiza ekuvimbeleni ukuqunjelwa, futhi idlala indima ekuvimbeleni uhlobo 2 lwesifo sikashukela nesifo senhliziyo. (BTW, nansi i-fiber engakanani *empeleni* oyidingayo.)

Gxila kuzinhlamvu eziphelele, ezingacacisiwe.

Njengoba ama-hunks enyama engasathathi uhhafu wepuleti, abantu abasha abadla imifino bangaqala ukulayisha leso sikhala esingenalutho ngama-carbs amadala amahle. Nakuba kungekho lutho olungalungile ngokudla ucezu lwenhlama emuncu noma isitsha se-pasta esenziwe ngofulawa omhlophe ngezikhathi ezithile, uCaspero utusa ukuthi ungalifaki ukudla okusanhlamvu okungahluziwe, okufana ne-farro, nokunye okufana nokolweni, nama-oats, okuziqhayisa nge-fiber eyengeziwe, amaprotheni namavithamini. kunabalingani babo abacwengekile.

"Esikhundleni sesitsha sokusanhlamvu ekuseni - okuyinto, yebo, imifino - mhlawumbe manje usunesitsha sama-oats," kusho uCaspero. "Futhi ngaphezu kwalokho, mhlawumbe ungeze ama-groats we-buckwheat athosiwe, amnandi kakhulu noma amnandi, kanye nembewu ye-hemp, imbewu ye-chia, namajikijolo athile." Ngisho noma leyo brekkie ine-carb-heavy, ama-oats ngokwawo azokunikeza amagremu angu-4 efayibha (noma amaphesenti angu-14 esibonelelo sakho sansuku zonke esinconywayo) ngokuphakela ngakunye, futhi izithelo nembewu kuzokwengeza nakakhulu.

Ungesabi ama-carbs.

Isikhumbuzi: Imifino nobhontshisi ziqhayisa ngama-carbohydrate ambalwa. Ubhatata owodwa ophakathi nendawo, ngokwesibonelo, unama-gramu angama-25 ama-carbohydrate, kanti inkomishi engamakhasi kabhontshisi omnyama iqukethe amagremu angama-20. Kepha noma ngabe i-carb ifakwa esitsheni seBuddha noma esitsheni sokusanhlamvu igcina ifana naleyo yokuphakelwa kwe-pasta, iCaspero ikhuthaza labo abalandela uhlelo lokudla imifino ukuthi baphinde bagxilise ukugxila kwabo ezinhlotsheni zokudla abakudlayo. , hhayi iphrofayili ye-macronutrient. Ngemuva kwakho konke, konke lokhu kudla kwezitshalo kuqukethe cishe u-4 no-7 amagremu we-fiber, ngokulandelana.

Qaphela ngemikhiqizo yenyama engamanga.

Ngenxa yokutholakala kwayo kabanzi, imikhiqizo yenyama engelona iqiniso yenze kwaba lula ngabasanda kudla imifino ukuyeka ukuthenga kwangempela. Kodwa uFeller uxwayisa ngokuthi akuyona yonke imikhiqizo edalwe ilingana, futhi kufanele ubheke leyo esebenzisa izithako zekhwalithi ephezulu, ecutshungulwa kancane, futhi enosawoti olinganiselwe owengeziwe. "Uma unawo, kwenze ngamabomu," uyanezela. Okusho ukuthi, ungadli ngendlela efanayo naleyo obudla ngayo ngenkathi udla inyama, umane ushintshanisa imikhiqizo yenyama yomgunyathi. "Ufuna ukwenza isiqiniseko sokuthi ipuleti lakho ligxile ezitshalweni eziphelele nezicutshungulwa kancane," esho.

Ungakhathazeki ngamaprotheni.

Sekuyisikhathi eside kunombono oyiphutha wokuthi abadla imifino kanye nezitshalo abakwazi ukudla amaprotheni anele, inkohliso uCaspero ithi ibingayi kude neqiniso. "Izitshalo zinamaprotheni, futhi zingcono kunamaprotheni ezilwane ngoba nazo ziqukethe i-fiber," esho. Leyo ngxenye yenkomishi ephekela ubhontshisi omnyama ocebile i-fiber ipakisha ama-7.6 amagremu wamaprotheni, kuyilapho iphiko elilodwa lenkukhu lingenayo i-fiber futhi cishe inani elifanayo lamaprotheni. I-BTW, owesifazane ojwayelekile udinga amagremu angu-46 kuphela wamaprotheni ngosuku, ngokusho kwe-USDA, futhi ucwaningo lwabantu abadla imifino abangaphezu kuka-6,600 lwathola ukuthi, ngokwesilinganiso, ababambiqhaza bathole amagremu angu-70 we-macronutrient nsuku zonke. Ukuhumusha: Musa ukujuluka ngokuthola amaprotheni anele.

Ngaphezu kwalokho, usengakwazi ukuthola wonke ama-amino acid ayisishiyagalolunye abalulekile - izakhi zamaprotheni ezidingwa umzimba wakho futhi ungazithola kuphela ngokudla ukudla - ngokudla kwezitshalo, kusho uCaspero. Eqinisweni, ucwaningo olushicilelwe kulo magazini Izakhamzimba yathi konke ukudla kwezitshalo kuqukethe wonke ama-amino acid angama-20 (abalulekile futhi angabalulekile), ngaphandle kwesimangalo esivamile sokuthi ukudla okuthile kwezitshalo “kulahlekile” ama-amino acid athile. Ngenkathi amanye ama-amino acid etholakala ngamanani aphansi ekudleni okuthile, ukudla izinhlobo ezahlukahlukene zokudla kwezitshalo kuqinisekisa ukuthi noma ngubani olandela uhlelo lokudla imifino uzothola okwanele, usho kanje. "Ngisho nezinto ezifana nokudla kwesoya kuzoqukatha wonke ama-amino acid ngobuningi obanele lapho kungeke kube yinto ekhathazayo kakhulu," uyanezela.

Qaphela ezinye zezinto okungenzeka zikhona ukuswela izakhi.

Ngisho noma umiselwe ukuhlangabezana nenani lakho le-fiber ohlelweni lokudla kwemifino, ungase untule ezinye izakhi ezibalulekile. Isibonelo, uvithamini B12, umsoco osiza ukugcina izinzwa zomzimba namaseli egazi uphilile, utholakala ngokuyinhloko ekudleni kwezilwane nakokunye ukudla okuqinisiwe njengamabele, okwenza kube nzima ukugcwalisa ukudla kwezitshalo wedwa. Yingakho iCaspero incoma ukuthi labo abalandela ukudla okudla imifino bathathe isengezo se-B12 ukufinyelela isabelo sabo sansuku zonke esinconywayo sokudla sama-micrograms angu-2.4.

Ngendlela efanayo, abadla imifino bangase balwe kanzima ukuthola insimbi eyanele, okuyiminerali esetshenziselwa ukwenza amaprotheni kumaseli abomvu egazi athwala umoya-mpilo emaphashini kuwo wonke umzimba nasemisipheni. Ngesikhathi ngilapho kuyinto i-iron ezitshalweni, uhlobo ngqo alungeneki kanye nohlobo lwensimbi olutholakala enyameni, kusho uFeller. Lokho kusho ukuthi abantu abadla imifino badinga ukudla okusansimbi okusekelwe ezitshalweni cishe okuphindwe kabili ukuze bagcwale, ngokwe-NIH. “Ngokuvamile, esikutshela abantu ukuthi babe novithamini C ngawo [ngakho-ke umzimba umunca kangcono] futhi ube nenhloso,” kusho uFeller. "Ungafuna ukucabanga ngokuba nemikhiqizo yokusanhlamvu eqinisiwe noma ukuthatha isengezo uma ubona ukubonakaliswa komtholampilo kokuntuleka kwensimbi." Uma uphansi komsoco, ungathola ubuthakathaka nokukhathala, ubunzima bokugxila, noma ukucasuka kwamathumbu, ngokusho kwe-NIH.

Ukuze ugcwale, zama ukudla ukudla okunezinsimbi ezinjenge-tofu, ama-chickpeas, ne-edamame okuhlanganiswe no-pepper C ogcwele upelepele obomvu noluhlaza okotshani, ama-broccoli namahlumela aseBrussels - noma khuluma nodokotela wakho noma isazi sokudla okunempilo mayelana nezithako zensimbi uma cabanga ukuthi unenkinga yokuthola okwanele.

Zimisele ukuyekethisa nomndeni wakho.

Ukwamukela ukudla okudla imifino ngemuva kwamashumi eminyaka wokudla i-pizza yomthandi wenyama akunzima kuwe kuphela, kepha futhi kungabeka ubunzima ebudlelwaneni bakho. "Uma ukhulele endaweni esasetshenziswa kakhulu ngokwenyama noma umndeni wakho noma umlingani wakho usafuna ukudla ukudla okunomsoco, kungaba khona ukungqubuzana uma kukhulunywa ngokunciphisa noma ukususa ngokuphelele lokho kudla," esho.

Ukuqinisekisa ukuthi akekho ozizwa sengathi udela ukudla akuthandayo, uCaspero uncoma ukugxila ekudleni okuthandwa yibo bonke abomndeni okuvele kube yimifino kuphela, noma ngabe yi-falafel, i-curry, noma i-veggie burger yakudala. Futhi khumbula, ungazami ukuhlazisa umndeni wakho noma i-S.O. ekudleni ncamashi nendlela owenza ngayo. “Ukubatshela ukuthi kufanele badle ngale ndlela noma bazothola isifo senhliziyo mhlawumbe akuyona indlela engcono kakhulu yokubhekana nayo,” kusho yena. Esikhundleni salokho, yibeke eduze kwakho bese uthi 'Bengidla ngale ndlela futhi ngizizwa ngingcono. Ngithanda ukusikhuthaza sobabili ukuthi sikwenze lokhu. Uyini imibono yakho? ’Ukuletha umlingani wakho ekuthathweni kwezinqumo kuhlale kuwumqondo omuhle.”

I-Vegetarian Diet Plan Imibono Yokudla

Naphezu kwenganekwane egcwele ukuthi ukudla kwemifino kumnandi njengesitini, kokubili uCaspero noFeller bagcizelela ukuthi ukupheka okusekelwe ezitshalweni kungaba mnandi ngendlela emangalisayo - uma ukwenza kahle. "Sijwayele kakhulu ukunandisa amaprotheni ethu ezilwane futhi asiyifaki imifino yethu, bese silindela ukuthi i-veggie eshubile epuletini lethu ibe mnandi," kusho uFeller. "Uma kuyisikhungo sepuleti lakho, sidinga uthando oluthe xaxa njengoba ungalunika i-filet mignon."

Fafaza i-paprika, ikhumini, ne-chili powder phezu kwama-florets okholifulawa ngaphambi kokuwosa, gqoka i-tofu ku-cornstarch nembewu ye-sesame ngaphambi kokuthi uyithose, noma uyiyeke ihambisane nenhlanganisela yekhumini, i-turmeric, i-pepper emnyama, u-anyanisi negalikhi, kusho uFeller. Ukwakha i-patty eyenziwe ekhaya, egcwele amaprotheni, hlanganisa okusanhlamvu nobhontshisi, okufana nebhali kanye ne-lentile, nezinongo bese ufaka amabhola "enyama" we-pasta yakho kakolweni ophelele. Futhi nge-veggie medley engalokothi ibe buthuntu, hlanganisa umkhiqizo onjenge-kale namakholadi noma amahlumela aseBrussels kanye ne-asparagus, enambitheka ehlukene kanye nemizwa yomlomo kodwa esebenzisana ngaphandle komthungo, esho.

Futhi uma usalwa nobunzima bokuqamba izinto zokudala, futhi okubaluleke kakhulu, ukudla okumnandi kwemifino ngemuva kwakho konke lokho okulinga-nephutha, phendukela kulezi zokupheka ezisekelwe ezitshalweni. Ngenxa yokunambitheka kwabo okunamandla, izithako ezigcwaliswe nge-fiber, nokulula, ngeke uphuthelwe inkukhu nakancane.

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Buyekeza kwe-