Kungani Kufanele Ucabangele Ngokujulile Ukulandela Ukudla Okune-Flexitarian

-Delile

• Ngakho, ingakanani nje inyama ovunyelwe ukuyidla?
• Izinzuzo zokulandela ukudla okuguquguqukayo
• Ama-Downsides Ukudla Inyama Engaphansi
• Umugqa Ophansi
• Buyekeza kwe-

Mhlawumbe ungumuntu odla imifino kuphela ukunxanela i-burger njalo (futhi awufuni ukuthola umthunzi "wokukopela"). Noma uyisilwane esidla inyama esiqondile esifuna ukukhanyisela izindlela zakho zokudla inyama ngenxa yezizathu zempilo. (Phela, abantu abadla imifino baphila iminyaka engu-3.5 isikhathi eside kunalabo abadla inyama.) Nokho, izindaba ezinhle, kukhona uhlelo lwakho lokudla. Kubizwa ngokuthi i-flexitarian diet plan, indlela yokudla emnandi eyashiwo u-Dawn Jackson Blatner encwadini yakhe. I-Flexitarian Diet. (UJackson Blatner uphinde wahlanganisa i-30-Day Shape Up Plate Your Healthy Eating Meal Plan.) Ungavumeli igama elithi "ukudla" likulahlekisele ngaphandle-flexitarianism kuyindlela yonke yokudla/indlela yokuphila, futhi cha, akunzima. ukugcina...yingakho i-flex iguquguquka.

Empeleni, kusho ukuthi ungumlimi ovumelana nezimo. Udla i-tofu, i-quinoa, amathani womkhiqizo, nezinye izintandokazi zemifino, kepha futhi uvunyelwe ukuthi ngezikhathi ezithile udle inyama nenhlanzi. Kuzwakala kuqondile ngokwanele, akunjalo? Lapha, ngena emininingwaneni ehlanganisa ubuhle nobubi bale ndlela yokudla.

Ngakho, ingakanani nje inyama ovunyelwe ukuyidla?

Ngokuvumelana negama layo, ukudla kuyavumelana nezimo, kodwa kuneziqondiso ezithile mayelana nokuthi ingakanani inyama okufanele uyidle. Ngokwencwadi kaBlatner, abaguquguquki abasha sha kufanele badele inyama izinsuku ezimbili ngeviki futhi bahlukanise ama-ounces angama-26 enyama ezinsukwini ezinhlanu ezisele (ukubhekisa, ingxenye yenyama enamakhadi angamakhilogremu ama-3, ngenkathi indawo yokudlela- ucezu olulinganiselwe lungaba ngu-5, kusho uPam Nisevich Bede, ingcweti yokudla nge-Abbott's EAS Sports Nutrition). Isigaba esilandelayo (abaguquguqukayo abaphambili) balandela ukudla okudla imifino izinsuku ezintathu noma ezine ngesonto futhi abadli inyama engaphezulu kwama-ounces ayi-18 kulezi zinsuku ezisele. Okokugcina, i-flexitarian yezinga lochwepheshe ivunyelwe ama-ounces angu-9 enyama izinsuku ezimbili ngeviki futhi ayidla inyama enye emihlanu.

Ukulandela uhlelo lokudla okuguquguqukayo akukona okuningi mayelana nokunciphisa ukusetshenziswa kwenyama njengoba kumayelana nokubeka phambili izitsha ezicebile ze-veggie. Izinhlamvu, amantongomane, ubisi, amaqanda, ubhontshisi kanye nomkhiqizo kunendawo ekudleni, kepha ukudla okusetshenzisiwe namaswidi kufanele kugwenywe. "Kungaphezu kokunciphisa inyama, kunciphisa ukudla okusetshenzisiwe," kusho uLaura Cipullo, R.D., weLaura Cipullo Whole Nutrition eNew York.

Izinzuzo zokulandela ukudla okuguquguqukayo

Zonke izinhlangothi zokuba ngumuntu odla imifino zidlulela kulokhu kudla. Kukhona isici sezemvelo njengoba ukunciphisa ukudla kwakho kwenyama nenhlanzi kukhanyisa i-carbon footprint yakho, kanye nezinzuzo eziningi zezempilo. Ukulandela ukudla okudla imifino kukhonjisiwe ukwehlisa ubungozi bokuthola umfutho wegazi ophakeme, isifo senhliziyo, nesifo sohlangothi, kanti abadla inyama badla ngokuba nama-BMIs aphansi kunabantu abadla inyama, ngokusho kwalolu cwaningo lwasePoland. Ngaphezu kwalokho, njengoba usazodla inyama ethile, ngeke kudingeke ukhathazeke kakhulu ngokuthola inani elanele lamaprotheni nezakhamzimba ezifana namavithamini B kanye nensimbi. (Lokho futhi kungukudla kokudla okubulala izinambuzane.)

Enye inzuzo enkulu ukuqondakala kokudla nokuguquguquka kokudla. “Ngiyakuthanda ukudla okuguquguqukayo ngoba akukuvimbi ukuthi udle ngendlela eyodwa noma enye,” kusho uBede. "Siyazi ukuthi ukudla okuthile njengokudla imifino noma i-vegan kwesinye isikhathi kuba nemigoqo emincane kakhulu, futhi nokuzivumelanisa nezimo okwengeziwe ongakwethula ngenkathi usahlala kuhlobo lwemithi kuyinto enhle." (Bheka izakhi zomzimba ezivame kakhulu ukuntuleka kwabadla imifino nemifino.)

Labo abajwayele ukubala amakhalori ngokwenkolo bangahle bakuthole kukhungathekisa ukuguquguquka, kepha kuwo wonke umuntu, imvelo evulekile ingenza ukudla okuguquguqukayo kube lula ukunamathela kulapho ungeke uzizwe uphucwa okuthile. I-Thanksgiving turkey noma i-barbecue ohambweni lwakho oluya e-Austin? Kokubili kungumdlalo olungile lapha.

Ekugcineni, ukugcwalisa inqola yakho yokuthenga ngamaphrotheni asuselwa ezitshalweni, njengo-soya, udali nobhontshisi, nakho kungakusiza wonge imali ebhange lakho lokudla, kusho uBede.

Ama-Downsides Ukudla Inyama Engaphansi

Uma ungumuntu odla inyama yesikhathi esikhulu, ukushintsha izindlela zakho kungaba nzima, ikakhulukazi uma ungakwazi ukuzizwa wanelisekile ngemva kokudla okungenanyama. “Uzolamba bese uqala ukudla amathani ama-carbs namantongomane ukuze uthole amaprotheni owadingayo, ukuze udle amakholori amaningi kunalawo obungawadla uma uvele wathatha amaprotheni ezilwane amaningi,” kusho uCipullo. Ukulwa naleyo mizwa elambile njalo, abesifazane abakhuthele kufanele bahlose ama-gramu angama-30 wamaprotheni esidlweni ngasinye, kusho uBede. Lokho kulula kakhulu kulabo abadla inyama, kepha abaguquguquki bezimo eziguqukayo kuzodingeka babe nesu futhi babheke amaprotheni avela emithonjeni yezitshalo. "Uma nje udla isaladi lesipinashi, ayikho indlela ozoyishaya ngayo, kodwa uma uphonsa amanye ama-lentils, i-tofu, noma i-protein shake, ungafika kulelo thokotho," kusho uBede.

Kuzofanele futhi unake kakhulu amazinga akho we-B12, uvithamini D, i-iron ne-calcium. Funa ubisi noma ubisi lwamantongomane oluqiniswe nge-calcium novithamini D, kusho uCipullo. Futhi uma kakade ubhekene nenkinga yokushoda kwensimbi, namathela ezinsukwini ezimbili noma ezintathu nje ngesonto udla imifino kunokuba uyiphushe ibe yisihlanu, usho kanjalo.

Umugqa Ophansi

Abalimi bemifino kanye nemifino bangabheka abantu abasebenza ngokuguquguqukayo njengabantu abaphuma ngaphandle abazama ukuthola ikhekhe labo futhi balidle nabo. Kodwa ukuzilungiselela ukudla imifino enzima kakhulu kunokudla okucolisisiwe nokugayiwe kungaba nomthelela omkhulu omuhle empilweni yakho. Ngakho-ke kufanele uyithathe? Bobabili u-Bede no-Cipullo basho ngokuphelele. “Lokhu ukudla sonke esingakwamukela futhi sicabange ngakho, uma kungekho okunye ukwethula uhlobo olusha,” kusho uBede. Ngisho nokuyeka inyama ngesidlo esisodwa noma usuku olulodwa kuyisinyathelo sendlela efanele yokudla okunempilo. (Qala ngalezi zokupheka zemifino eziyi-15 ngisho nabantu abadla inyama bazothanda.)

Buyekeza kwe-