Ukudla Kwemifino: Umhlahlandlela Wabaqalayo Nohlelo Lokudla

-Delile

• Kuyini Ukudla Kwemifino?
• Izinzuzo Zezempilo
• Kwangathi Kungathuthukisa Ukwehlisa Isisindo
• Kwangathi Kunganciphisa Ubungozi Bomdlavuza
• Kwangathi Kungazinziswa Ushukela Wegazi
• Ikhuthaza Impilo Yenhliziyo
• Amaphasi Angahle Abe khona
• Ukudla Okudliwayo
• Ukudla Okufanele Kugwenywe
• Uhlelo Lokudla Kwesampula
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• ULwesihlanu
• NgoMgqibelo
• NgeSonto
• Okusemqoka

Ukudla kwemifino sekuzuze ukuthandwa kabanzi eminyakeni yamuva.

Ezinye izifundo zilinganisela ukuthi abadla inyama badla kuze kufike ku-18% wabantu bomhlaba jikelele (1).

Ngaphandle kwezinzuzo zokuziphatha nezemvelo zokusika inyama ekudleni kwakho, ukudla okuhleliwe kahle kwemifino nakho kunganciphisa ubungozi besifo esingelapheki, ukusekela ukwehla kwesisindo nokwenza ngcono ikhwalithi yokudla kwakho.

Le ndatshana inikeza umhlahlandlela wabaqalayo ekudleni kwemifino, kufaka phakathi nohlelo lwesampula lokudla isonto elilodwa.

Kuyini Ukudla Kwemifino?

Ukudla kwemifino kuhilela ukungadli inyama, inhlanzi nezinkukhu.

Abantu bavame ukwamukela ukudla imifino kuphela ngenxa yezizathu zenkolo noma zomuntu siqu, kanye nezinkinga zokuziphatha, njengamalungelo ezilwane.

Abanye banquma ukuba imifino ngenxa yezizathu zemvelo, njengoba ukukhiqizwa kwemfuyo kukhuphula ukukhishwa kwamagesi abamba ukushisa, kufaka isandla ekuguqukeni kwesimo sezulu futhi kudinga inani elikhulu lamanzi, amandla nemithombo yemvelo (2,).

Kunezinhlobo eziningana zokudla imifino kuphela, ngakunye okuhlukile kwimikhawulo yabo.

Izinhlobo ezivame kakhulu zifaka:

• Ukudla kwe-Lacto-ovo-imifino: Iqeda inyama, inhlanzi nezinkukhu kepha ivumela amaqanda nemikhiqizo yobisi.
• Ukudla kwe-Lacto-imifino: Iqeda inyama, inhlanzi, izinkukhu namaqanda kepha ivumela imikhiqizo yobisi.
• Ukudla kwe-Ovo-imifino: Iqeda inyama, inhlanzi, izinkukhu nemikhiqizo yobisi kepha ivumela amaqanda.
• Ukudla kwe-Pescetarian: Iqeda inyama nezinkukhu kepha ivumela izinhlanzi futhi kwesinye isikhathi amaqanda nemikhiqizo yobisi.
• Ukudla kwe-Vegan: Iqeda inyama, inhlanzi, izinkukhu, amaqanda nemikhiqizo yobisi, kanye neminye imikhiqizo ephuma ezilwaneni, efana noju.
• Ukudla kwe-Flexitarian: Ukudla okudla imifino kuphela okubandakanya inyama, inhlanzi noma izinkukhu ngezikhathi ezithile.

Iningi labantu abalandela ukudla kwemifino abayidli inyama, inhlanzi noma izinkukhu. Okunye ukuhlukahluka kufaka ukufaka noma ukukhishwa kwamaqanda, ubisi neminye imikhiqizo yezilwane.

Izinzuzo Zezempilo

Ukudla kwemifino kuhlotshaniswa nezinzuzo eziningi zezempilo.

Eqinisweni, ucwaningo lukhombisa ukuthi abadla inyama badla ngokuba nekhwalithi yokudla engcono kunabantu abadla inyama nokudla okuphezulu kwezakhi zomzimba ezibalulekile njenge-fiber, uvithamini C, uvithamini E kanye ne-magnesium (,).

Ukudla okudla imifino nakho kunganikeza ezinye izikhuthazo eziningi zezempilo.

Kwangathi Kungathuthukisa Ukwehlisa Isisindo

Ukushintshela ekudleni kwemifino kungaba isu eliphumelelayo uma ufuna ukunciphisa umzimba.

Eqinisweni, okunye ukubuyekezwa kwezifundo eziyi-12 kuphawule ukuthi abadla imifino, ngokwesilinganiso, bahlangabezane namakhilogremu ama-4.5 ngaphezulu kwesisindo esingaphezu kwamasonto ayi-18 kunabangewona imifino ().

Ngokufanayo, isifundo sezinyanga eziyisithupha kubantu abangama-74 abanesifo sikashukela sohlobo lwe-2 sikhombisile ukuthi izidlo zemifino zazicishe ziphindwe kabili njengokunciphisa isisindo somzimba kunezidlo ezinama-khalori aphansi ().

Futhi, ucwaningo olwenziwa kubantu abadala abacishe babe ngama-61,000 lukhombisile ukuthi abadla inyama badla ngokuba nenkomba yomzimba ephansi (BMI) kunama-omnivores - i-BMI eyisilinganiso samafutha omzimba ngokususelwa kubude nesisindo ().

Kwangathi Kunganciphisa Ubungozi Bomdlavuza

Olunye ucwaningo lukhombisa ukuthi ukudla okudla imifino kungaxhunyaniswa nengozi encane yomdlavuza - kufaka phakathi leyo yebele, ikolon, i-rectum nesisu (,,).

Kodwa-ke, ucwaningo lwamanje lukhawulelwe ezifundweni zokubuka, ezingakwazi ukufakazela ubudlelwane bezimbangela nomphumela. Khumbula ukuthi ezinye izifundo ziye zathola ukutholwa okungahambelani (,).

Ngakho-ke, kudingeka olunye ucwaningo ukuqonda ukuthi ukungadli imifino kungayithinta kanjani ingozi yomdlavuza.

Kwangathi Kungazinziswa Ushukela Wegazi

Ucwaningo oluningi lukhombisa ukuthi ukudla okudla imifino kungasiza ekugcineni amazinga kashukela egazini anempilo.

Isibonelo, ukubuyekezwa okukodwa kwezifundo eziyisithupha kuxhumene nokudliwa kwemifino nokuthuthukiswa kolawulo lukashukela egazini kubantu abanesifo sikashukela sohlobo 2 ().

Ukudla kwemifino nakho kungavimbela isifo sikashukela ngokusimamisa amazinga kashukela esikhathini eside.

Ngokuya kocwaningo oluthile kubantu abayi-2,918, ukushintsha kokungadli imifino kuya ekudleni okungadliwayo kwakuhlotshaniswa nokwehla kwengcuphe engu-53% yesifo sikashukela esikhathini esiyiminyaka emihlanu ().

Ikhuthaza Impilo Yenhliziyo

Ukudla kwemifino kunciphisa izinto eziningana eziyingozi zesifo senhliziyo ukusiza ukugcina inhliziyo yakho iphilile futhi iqine.

Ucwaningo olulodwa kubantu abangama-76 lubophele izidlo zemifino emazingeni aphansi e-triglycerides, inani eliphelele le-cholesterol kanye ne-cholesterol "embi" ye-LDL - konke okuyizinto ezinobungozi besifo senhliziyo lapho siphakamisiwe ().

Ngokunjalo, olunye ucwaningo lwakamuva kubantu abayi-118 luthole ukuthi ukudla okunama-khalori aphansi kunemiphumela ephumelelayo ekunciphiseni i-cholesterol "embi" ye-LDL kunokudla kweMedithera ().

Olunye ucwaningo lukhombisa ukuthi ukudla imifino kungahle kuhlotshaniswe namazinga aphansi egazi. Umfutho wegazi ophakeme ungenye ingozi ebalulekile yesifo senhliziyo (,).

Abadli inyama kuphela abavame ukuba nokudla okuphezulu kwezakhi zomzimba eziyisihluthulelo, kepha ukudla imifino kuhlotshaniswa nokwehla kwesisindo, ukunciphisa ingozi yomdlavuza, ushukela osegazini othuthukisiwe nempilo yenhliziyo engcono.

Amaphasi Angahle Abe khona

Ukudla okudla imifino kahle kungaba nempilo futhi kube nomsoco.

Kodwa-ke, kungakhuphula nobungozi bokushoda kokudla okunempilo.

Inyama, izinkukhu nezinhlanzi kunikeza inani elihle lamaprotheni nama-omega-3 fatty acids, kanye nama-micronutrients afana ne-zinc, selenium, iron ne-vitamin B12 ().

Eminye imikhiqizo yezilwane efana nobisi namaqanda nayo iqukethe i-calcium eningi, uvithamini D no-B amavithamini (,).

Lapho usika inyama noma eminye imikhiqizo yezilwane ekudleni kwakho, kubalulekile ukuqinisekisa ukuthi uthola lezi zakhi zomzimba ezibalulekile kweminye imithombo.

Ucwaningo lukhombisa ukuthi abadla imifino basengozini enkulu yokushoda kwamaprotheni, calcium, iron, iodine kanye novithamini B12 (,,,).

Ukuntuleka kokudla okunempilo kulezi micronutrients ezibalulekile kungaholela ezimpawu ezifana nokukhathala, ubuthakathaka, i-anemia, ukulahleka kwethambo nezinkinga ze-thyroid (,,,).

Kubandakanya izithelo ezahlukahlukene, imifino, okusanhlamvu okuphelele, imithombo yamaprotheni nokudla okuqinisiwe kuyindlela elula yokuqinisekisa ukuthi uthola umsoco ofanele.

Amavithamini amaningi kanye nezithasiselo kungenye indlela yokuqhuma ngokushesha ukudla kwakho futhi unxephezele ngokusilela okungenzeka.

Ukusika inyama nemikhiqizo yezilwane kungakhuphula ubungozi bokushoda kokudla okunempilo. Ukudla okunomsoco omuhle - mhlawumbe okuhambisana nezithasiselo - kungasiza ekuvimbeleni ukusilela.

Ukudla Okudliwayo

Ukudla okudla imifino kuphela kufanele kufaka phakathi inhlanganisela yezithelo, imifino, okusanhlamvu, amafutha anempilo namaprotheni.

Ukufaka esikhundleni samaprotheni ahlinzekwa yinyama ekudleni kwakho, faka izinhlobo ezahlukene zokudla okunothile kwamaprotheni njengamantongomane, imbewu, imidumba, i-tempeh, i-tofu ne-seitan.

Uma ulandela ukudla kwe-lacto-ovo-imifino, amaqanda nobisi nakho kungakhuphula ukudla kwakho kwamaprotheni.

Ukudla ukudla okuphelele okunomsoco njengezithelo, imifino nokusanhlamvu okuphelele kuzonikeza uhla lwamavithamini namaminerali abalulekile ukugcwalisa noma iziphi izikhala zokudla okunempilo ekudleni kwakho.

Ukudla okumbalwa okunempilo ongakudla ekudleni kwemifino yile:

• Izithelo: Ama-aphula, ubhanana, amajikijolo, amawolintshi, amakhabe, amapheya, amapentshisi
• Imifino: Imifino enamahlamvu, isilimo esinengono emnandi edliwayo, i-broccoli, utamatisi, izaqathe
• Izinhlamvu: I-quinoa, ibhali, i-buckwheat, ilayisi, i-oats
• Imidumba: Ama-lentile, ubhontshisi, uphizi, amantongomane.
• Amantongomane: Ama-alimondi, ama-walnuts, ama-cashews, ama-chestnut
• Imbewu: Amafilakisi, imbewu ye-chia ne-hemp
• Amafutha aphilile: Amafutha kakhukhunathi, amafutha omnqumo, ukwatapheya
• Amaprotheni: I-Tempeh, i-tofu, i-seitan, i-natto, imvubelo yokudla okunempilo, i-spirulina, amaqanda, imikhiqizo yobisi

Ukudla kwemifino okunempilo kubandakanya izinhlobo ezahlukene zokudla okunomsoco njengezithelo, imifino, okusanhlamvu, amafutha anempilo namaprotheni asuselwa ezitshalweni.

Ukudla Okufanele Kugwenywe

Kunokwehluka okuningi kokudla imifino, ngakunye kunemikhawulo ehlukile.

I-Lacto-ovo vegetarianism, uhlobo oluvame kakhulu lokudla kwemifino, ifaka phakathi ukususa yonke inyama, izinkukhu nezinhlanzi.

Ezinye izinhlobo zabantu abadla imifino zingagwema nokudla okufana namaqanda nobisi.

Ukudla kwe-vegan kuyindlela evimbela kakhulu imifino ngoba kuvimbela inyama, izinkukhu, inhlanzi, amaqanda, ubisi kanye neminye imikhiqizo yezilwane.

Ngokuya ngezidingo zakho nokuncamelayo, kungadingeka ukuthi ugweme ukudla okulandelayo ekudleni kwemifino:

• Inyama: Inkomo, inyama yenkomo nengulube
• Izinkukhu: Inkukhu ne-turkey
• Inhlanzi ne-shellfish: Lo mkhawulo awusebenzi kubantu abahlukumezayo.
• Izithako ezisuselwa enyameni: I-Gelatin, isinqumelo, i-carmine, i-isinglass, i-oleic acid ne-suet
• Amaqanda: Lo mkhawulo usebenza kuma-vegans kanye ne-lacto-vegetarians.
• Imikhiqizo yobisi: Lo mkhawulo obisini, iyogathi noshizi usebenza kuma-vegans nakuma-ovo-vegetarians.
• Eminye imikhiqizo yezilwane: Ama-vegans angakhetha ukugwema uju, i-bex kanye ne-pollen.

Abadla imifino abaningi bagwema inyama, izinkukhu nezinhlanzi.Ukwehluka okuthile kokudla imifino kunganciphisa amaqanda, ubisi neminye imikhiqizo yezilwane.

Uhlelo Lokudla Kwesampula

Ukusiza ukuqalisa, nalu uhlelo lokudla lwesampula lwesonto elilodwa lokudla okune-lacto-ovo-vegetarian.

UMsombuluko

• Ukudla kwasekuseni: I-oatmeal enezithelo namafilakisi
• Isidlo sasemini: I-veggie ne-hummus egoqiwe ngamazambane athosiwe
• Isidlo sakusihlwa: I-Tofu banh mi sandwich nge-sled picklaw

NgoLwesibili

• Ukudla kwasekuseni: Amaqanda aqhephukile notamatisi, ugarlic kanye namakhowe
• Isidlo sasemini: Izikebhe zeZucchini zigcwele imifino kanye ne-feta nesobho likatamatisi
• Isidlo sakusihlwa: I-Chickpea curry nelayisi le-basmati

NgoLwesithathu

• Ukudla kwasekuseni: I-yogurt yamaGrikhi enembewu ye-chia namajikijolo
• Isidlo sasemini: Isaladi i-Farro enotamatisi, ikhukhamba kanye ne-feta nesobho le-lentile elinezinongo
• Isidlo sakusihlwa: Isitshalo seqanda parmesan nesaladi eseceleni

ULwesine

• Ukudla kwasekuseni: Ukuxabana kukaTofu ngopelepele osikiwe, u-anyanisi nesipinashi
• Isidlo sasemini: Isitsha seBurrito esinelayisi elinsundu, ubhontshisi, ukwatapheya, isalsa nemifino
• Isidlo sakusihlwa: I-paella yemifino enesaladi eseceleni

ULwesihlanu

• Ukudla kwasekuseni: Isinkwa sikakolweni esiphelele esine-avocado nemvubelo yokudla okunempilo
• Isidlo sasemini: I-marinated tofu pita ephaketheni ngesaladi lamaGrikhi
• Isidlo sakusihlwa: Ama-meatballs ama-quinoa-black-bean nama-noodle we-zucchini

NgoMgqibelo

• Ukudla kwasekuseni: I-Smoothie yama-kale, amajikijolo, ubhanana, ibhotela le-nut nobisi lwe-alimondi
• Isidlo sasemini: I-red lentil veggie burger enesaladi le-avocado
• Isidlo sakusihlwa: Isinkwa esisicaba ngemifino yensimu eyosiwe kanye ne-pesto

NgeSonto

• Ukudla kwasekuseni: I-Kale ne-potato hashi
• Isidlo sasemini: Upelepele weBell ofakwe i-tempeh ngama-zucchini fritters
• Isidlo sakusihlwa: Ama-tacos kabhontshisi omnyama nelayisi lekholifulawa

Ngaphezulu imenyu eyisampula yokuthi isonto elilodwa ekudleni kwe-lacto-ovo-imifino kungabukeka kanjani. Lolu hlelo lungalungiswa nezinye izitayela zokudla imifino futhi.

Okusemqoka

Abadla imifino abaningi bayayigwema inyama, izinkukhu nezinhlanzi, yize ezinye futhi zivimbela amaqanda, ubisi neminye imikhiqizo yezilwane.

Ukudla kwemifino okulinganiselayo ngokudla okunomsoco okufana nomkhiqizo, okusanhlamvu, amafutha anempilo kanye namaprotheni asezitshalweni kunganikeza izinzuzo eziningi, kepha kungakhuphula ubungozi bokushoda kokudla okunempilo uma kuhlelwe kabi.

Qiniseka ukuthi unaka izakhamzimba ezimbalwa ezibalulekile futhi uzungeze ukudla kwakho ngokudla okunhlobonhlobo okunempilo. Ngaleyo ndlela, uzojabulela izinzuzo zokudla imifino ngenkathi unciphisa imiphumela emibi.