Ngaba ungumntu ongafuniyo ukutya inyama nentlanzi? Okanye ucinga ngokuba ngumdli wemifuno ngenxa yezizathu zempilo, iinkolelo zonqulo, okanye uthando ngezilwanyana? Kule mihla, abantu abaninzi bajika baye kwisidlo semifuno okanye
se-vegan . Kodwa umbuzo omkhulu abantu abaninzi abanawo kukuba, "Uyifumana njani iproteni oyifunayo ngaphandle kwenyama nentlanzi?" Ungakhathazeki, akunzima njengoko ucinga. Masifumanise ngokuthe ngqo ngayo namhlanje.
Ngubani lo 'uyi-Vegetarian'?
Ngamafutshane, 'umntu otya imifuno' ngumntu ongazityiyo iimveliso zezilwanyana ezifana nenyama, intlanzi, kunye nenkukhu. Nangona kunjalo, kukho umahluko othile. Abanye abantu batya amaqanda kunye neemveliso zobisi (ubisi, iyogathi, itshizi), ngelixa abanye bengazityi kwaphela. Ngokwesiqhelo, umntu ugqiba ekubeni abe ngumtyi wemifuno ngenxa yezi zizathu zilandelayo:
- Cinga ngempilo yakho: Zikhusele kwizifo ezithile.
- Cinga ngokusingqongileyo: Nciphisa impembelelo yofuyo lwezilwanyana kwindalo esingqongileyo.
- Iinkolelo zonqulo: Ngokweemfundiso zabo zonqulo.
- Ngenxa yothando novelwano kwizilwanyana (Amalungelo ezilwanyana).
Ngoko ke, zeziphi iindlela ezilungileyo zokufumana iproteni ngaphandle kwenyama?
Khawucinge ukuba awuyityi inyama okanye intlanzi. Kodwa udinga iiproteni ukuze uhlale unamandla kwaye usempilweni. Ngethamsanqa, kukho ukutya okuninzi okumnandi kwihlabathi lezityalo okugcwele iiproteni. Makhe sijonge ukuba zeziphi.
| Uhlobo lokutya | Imizekelo kunye neenkcazo |
|---|
| Iimbotyi kunye neembotyi | Ezi ziikumkani zokutya kwemifuno. Zingasetyenziswa endaweni yenyama kwisuphu, kwisaladi, okanye nakweyiphi na enye into. Imizekelo: iilentile, iitshizi, ii-peas, iimbotyi eziluhlaza, kunye neembotyi zezintso. |
| Amantongomane kunye neMbewu | Ilungile njengesidlo sokutya, okanye iphoswe nge-oats okanye iyogathi. Imizekelo: ii-peanut, ii-cashews, ii-almond, imbewu yethanga, imbewu yelanga, imbewu yesesame. |
| Amazimba | Iinkozo ezingalungiswanga zezona zinesondlo kakhulu, ziqulathe amanqanaba aphezulu eeproteni, iivithamini kunye neeminerali. Imizekelo: ii-oats, irayisi emdaka, i-millet, ibhali kunye ne-quinoa. |
| Imifuno ethile | Ungafumana iiproteni ezingaphezulu kwimifuno kunokuba ucinga. Imizekelo: IiBrussels sprouts, ispinatshi, ibroccoli, iipeas, umbona. |
| Ubisi | Ukutya kobisi kungumthombo 'weproteni epheleleyo' equlethe zonke ii-amino acids ezibalulekileyo ezifunwa ngumzimba wethu. Imizekelo: iyogathi yamaGrike, ubisi, itshizi, itshizi yasecottage. |
| Amaqanda | Amaqanda nawo angumthombo olungileyo kakhulu weproteni. Iqanda elinye elikhulu liqulethe malunga neegram ezi-6-8 zeproteni. |
Ngubani 'ongadliyo imifuno kuphela'?
Kulungile, ngoku masibone ukuba ngubani 'ongumVegan'. 'Umntu ongamaVegan' ngumntu ohamba inyathelo elingaphezulu 'komntu ongamaVegetarian'. Oko kuthetha ukuba
abazityi naziphi na iimveliso zezilwanyana. Oko kuthetha ukuba akupheleli nje kwinyama, intlanzi , kunye nenkukhu; abatyi nezinto ezifana nobisi, itshizi, iyogathi , kunye namaqanda . Abanye abantu abasebenzisi nobusi . Balandela ukutya okusekelwe kwizityalo kuphela.
Umntu otya imifuno angayifumana njani iproteni?
Ekubeni umntu 'ongatyi ubisi okanye amaqanda' engatyi ubisi okanye amaqanda, kufuneka alumke ngakumbi malunga neeproteni. Kodwa ungakhathazeki, nazo zinemithombo emihle yeeproteni.
- I-Tofu kunye neTempeh: Zombini zenziwe ngesoya. I-Tofu yenziwe ngobisi lwesoya. I-Tempeh yenziwe ngeesoya ezipheleleyo ezibilisiweyo. Zombini ziphezulu kakhulu kwiproteni . Ikomityi enye ye-tempeh ineegram ezingama-34 zeproteni.
- Seitan: Le yenziwe ngegluten, iproteni efumaneka kumgubo wengqolowa. Inembonakalo efana nenyama kunye noburhabaxa, nto leyo eyenza ukuba ibe yindawo elungileyo endaweni yenyama.
- Iimbotyi kunye namandongomane: Inxalenye ebalulekileyo yokutya komntu otya imifuno kuphela. Ungafumana uninzi lweproteni yakho yemihla ngemihla kwizinto ezifana neetships, iimbotyi kunye neelentile.
- I-Edamame: Ezi ziimbotyi zesoya ezibilisiweyo neziqotyiweyo. Zityebile kwiproteni kunye nee-amino acids ezininzi ezibalulekileyo.
- Ubisi lwesoya okanye ubisi lwe-oat: Ezi zingasetyenziswa endaweni yobisi lwenkomo. Ubisi lwesoya ngokukodwa luqulethe inani elihle leproteni.
Iproteni yezilwanyana? Iproteni yezityalo? Yintoni umahluko?
Le yingxaki enabantu abaninzi. Iiproteni sisondlo esidingwa yimizimba yethu ngobuninzi. Yiyo esinika oku kulandelayo:
- Yakha izihlunu namathambo.
- Ukulungisa umonakalo emzimbeni.
- Inceda ekuthwaleni ioksijini egazini.
- Inceda ekugayweni kokutya kunye nokulawula iihomoni .
Iproteni yenziwe ngeebhloko ezincinci ezingama-20 ezibizwa ngokuba
zii-amino acids . Xa sisitya iproteni, umzimba wethu uyawaqhekeza loo ma-amino acids uze uwahlanganise kwakhona ngendlela umzimba ozidinga ngayo.
- Iproteni yezilwanyana: Oku kubizwa ngokuba yi -'proteni epheleleyo' kuba singazifumana zonke ii-amino acids ezibalulekileyo ezili-9 ezifunwa ngumzimba wethu kukutya okukodwa (umz. inyama, amaqanda).
- Iiproteni zezityalo: Iiproteni ezininzi zezityalo 'aziphelelanga' . Oko kukuthi, isityalo esinye asinazo zonke ii-amino acids ezibalulekileyo. Kodwa into ebalulekileyo kukuba, xa utya iintlobo ngeentlobo zokutya kwezityalo (umz. irayisi eneelentile, imifuno), ungazifumana zonke ii-amino acid ozifunayo.
Iiproteni zezilwanyana ngokubanzi zinamafutha amaninzi, iikhalori, kunye nesodium (ityuwa). Ukulandela ukutya okusekwe kwizityalo kunokukhusela ngakumbi kwizifo ezifana nesifo sentliziyo, isifo seswekile kunye nokutyeba kakhulu.
Kodwa khumbula, ukuba nje ungummi wemifuno okanye ungummi wemifuno akuthethi ukuba kukutya okunempilo . Izinto ezifana neetships, iziselo ezibandayo, kunye neebhisikithi nazo azidli imifuno, kodwa azilungelanga impilo yakho. Eyona nto ibalulekileyo kukucwangcisa ukutya kwakho kakuhle kwaye ufumane ukutya okunesondlo esifanelekileyo.
Ukuba unenkxalabo malunga nokutya kwakho, ingakumbi iimfuno zakho zeproteni, kungcono ukuthetha
nogqirha wakho okanye ingcali yesondlo efanelekileyo.
Umyalezo Wokuya Ekhaya
- Ukutya okungenamifuno okanye ukutya okungenazo imifuno kunokuba luncedo kakhulu.
- Akunzima konke konke ukufumana ubungakanani beproteni obufunwa ngumzimba wakho ngaphandle kwenyama okanye intlanzi.
- Eyona nto ibalulekileyo kukubandakanya iintlobo ngeentlobo zokutya kwezityalo ekutyeni kwakho kwemihla ngemihla. Yitya umxube weembotyi, amandongomane, imbewu, imifuno, kunye namandongomane.
- Ukuba yi-vegetarian nje akuqinisekisi impilo. Kubalulekile ukucwangcisa ukutya kwakho ngendlela elungeleleneyo necwangcisiweyo .
- Ukuba unenkxalabo malunga nokutya kwakho okanye ukutshintsha indlela otya ngayo, ungathandabuzi ukucela ingcebiso kugqirha wakho .
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