Thola ukuthi yiziphi izinzuzo nezinkinga zokuba yi-Vegetarian
-Delile
- Ovolactovegetarians
- Ukudla imifino okuqinile
- Imifino
- Izidakamizwa
- Ukudla izithelo
- Ukudla okungafanele kudliwe ngumuntu odla imifino kuphela
Ngenxa yokuthi icebile ku-fiber, okusanhlamvu, izithelo nemifino, ukudla imifino kunezinzuzo njengokunciphisa ubungozi besifo senhliziyo, umdlavuza nokusiza ukulawula isisindo nokuhamba kwamathumbu, ngaphezu kokuvikela izimpilo zezilwane.
Kodwa-ke, njenganoma ikuphi ukudla, lapho ukudla kungenziwanga kahle noma lapho kunqunyelwe kakhulu ezinhlotsheni ezahlukahlukene zokudla, indlela yokuphila yabantu abadla imifino ingaletha izinkinga ezifana nengozi eyandayo yezinkinga ezinjenge-anemia, i-osteoporosis kanye nokuqunjelwa.
Ngezansi kunomehluko nobuhle nobubi bohlobo ngalunye lokudla imifino kuphela.
Ovolactovegetarians
Kulolu hlobo lokudla, zonke izinhlobo zenyama, inhlanzi, izinhlanzi zasolwandle kanye nemikhiqizo yazo, njenge-hamburger, i-ham, isoseji kanye nesoseji ayifakwanga ekudleni. Kodwa-ke, amaqanda, ubisi nemikhiqizo yobisi iyavunyelwa njengokudla kwezilwane, okwandisa ukudla okuhlukahlukene, kepha kukhona nabadla inyama kuphela abakhetha ukudla ubisi noma iqanda kuphela ekudleni.
| Izinzuzo | Okubi |
Nciphisa ukusetshenziswa kwe-cholesterol; | Ukuvinjelwa kokuphakelayo; |
| Ukwehla komthelela wezemvelo nokungcoliswa komhlaba; | Ukwehla kokusetshenziswa kwensimbi esezingeni eliphakeme; |
| Ukusetshenziswa okwandisiwe kwama-antioxidants. | --- |
Lolu uhlobo olulula kakhulu lokudla imifino ongalulandela, ngoba likuvumela ukuthi udle amalungiselelo amaningi okudla asebenzisa ubisi namaqanda ku-iresiphi. Bona imenyu eyisibonelo lapha.
Ukudla imifino okuqinile
Kulolu hlobo lokudla, akukho kudla okuvela ezilwaneni okudliwayo, njengoju, amaqanda, inyama, inhlanzi, ubisi nokunye okuphuma kukho.
| Izinzuzo | Okubi |
Ukuqedwa kokusetshenziswa kwe-cholesterol ekudleni; | Ukulahleka kobisi njengomthombo we-calcium ekudleni; |
| Ukuvikela nokulwa nokuxhashazwa kwezilwane ukukhiqiza ukudla. | Ukulahleka kwemithombo yamavithamini ayinkimbinkimbi B; |
| --- | Ukulahleka kwemithombo ephezulu yamaprotheni ekudleni. |
Kulolu hlobo lokudla imifino kuphela, ubisi lwenkomo luthathelwa indawo ubisi lwemifino, njengo-soy nama-alimondi, bese iqanda lithathelwa indawo yimithombo yamaprotheni yemifino, afana nesoya, udali nobhontshisi. Funda indlela yokwenza ushokoledi we-vegan ekhaya.
Imifino
Ngaphezu kokungadli noma yikuphi ukudla okunemvelaphi yezilwane, abalandela le ndlela yokuphila futhi abasebenzisi noma yini evela ngqo ezilwaneni, njengoboya, isikhumba nosilika, futhi abazisebenzisi izimonyo ezihloliwe ezilwaneni.
| Izinzuzo | Okubi |
Ukuqedwa kokusetshenziswa kwe-cholesterol ekudleni; | Ukulahleka kobisi njengomthombo we-calcium ekudleni; |
| Ukuvikela nokulwa nokuxhashazwa kwezilwane ukukhiqiza ukudla, izinto zokwakha kanye nemikhiqizo yabathengi. | Ukulahleka kwemithombo yamavithamini ayinkimbinkimbi B; |
| --- | Ukulahleka kwemithombo ephezulu yamaprotheni ekudleni. |
Ukufeza impilo ye-vegan, umuntu kufanele anake izithako zazo zonke izinhlobo zemikhiqizo, njengokhilimu bezimonyo, izimonyo, izingubo, izicathulo nezinye izinsiza.
Ukuze uqonde kangcono, bheka isibonelo semenyu yokudla imifino bese uthola ukuthi yikuphi ukudla kwemifino okunamaprotheni amaningi.
Izidakamizwa
Badla ukudla okuluhlaza kuphela, futhi kuphela imifino, izithelo, amantongomane nezinhlamvu eziluhlaza eziluhlaza okufakiwe ekudleni.
| Izinzuzo | Okubi |
Ukuqedwa kokusetshenziswa kokudla okusetshenzisiwe; | Ukuncishiswa kokudla okuhlukahlukene; |
| Ukunciphisa ukusetshenziswa kwezithasiselo zokudla nodayi; | Ingozi eyengeziwe yokuqunjelwa; |
| Ukusetshenziswa kwe-fiber okwandisiwe. | Ukwehlisa ukuncipha kwamavithamini namaminerali emathunjini. |
Okubi kakhulu ngukwehliswa kwenani lamaprotheni asetshenzisiwe, ngoba imidumba enjengobhontshisi, ubhontshisi, ummbila nophizi, okuyimithombo yamaprotheni eyinhloko yemvelaphi yezitshalo, nayo ayifakwa ekudleni. Ngaphezu kwalokho, izinhlobo zokudla zikhawulelwe kakhulu, nakho kungenxa yobunzima bokuthola ukudla okusha. Bona imininingwane eminingi nemenyu yesampula yalokhu kudla lapha.
Ukudla izithelo
Zondla kuphela izithelo, ngakho-ke zigwema konke ukudla okuvela ezilwaneni, izimpande namahlumela. Isici sayo esiyinhloko ukuthi ngaphezu kokwenqaba ukufaka isandla ekuxhashazweni nasekufeni kwezilwane, bayenqaba nokuhlanganyela ekufeni kwezitshalo.
| Izinzuzo | Okubi |
Ukuvikelwa kwemvelo, izilwane nezitshalo; | Ukukhawulelwa kokudla okuphezulu, kunzima ukukulandela; |
| Ukusetshenziswa kokudla kwemvelo kuphela, ukugwema okusetshenzisiwe; | Ukulahlekelwa ukusetshenziswa kwamaprotheni emifino asezingeni; |
| Ukusetshenziswa okwandisiwe kwama-antioxidants, amavithamini namaminerali. | Ukulahleka kwamavithamini namaminerali okukhona emifino; |
| --- | Ukwehla kokusetshenziswa kwensimbi ne-calcium. |
Ngokufanelekile, lolu hlobo lokudla kwabantu abadla imifino kuphela kumele luhambisane nodokotela kanye nochwepheshe wezokudla, ngoba imvamisa kunesidingo sokusebenzisa izithako zokudla zensimbi, i-calcium nevithamini B12. Ngaphezu kwalokho, kubalulekile ukukhumbula ukuthi isithasiselo sevithamini B12 kufanele sidliwe yizo zonke izinhlobo zabantu abadla imifino, njengoba leli vithamini lingatholakali ekudleni okuvela emithini. Funda ukuthi ungakugwema kanjani ukushoda kwezakhamzimba ekudleni kwemifino.
Ukudla okungafanele kudliwe ngumuntu odla imifino kuphela
Ukushicilelwa Okuhehayo
Izinyathelo Zokuqala Zokuyeka Imibimbi