Ingabe ungumuntu ogwema ukudla inyama nenhlanzi? Noma ucabanga ukuba ngumdli wemifino ngenxa yezizathu zempilo, izinkolelo zenkolo, noma uthando ngezilwane? Kulezi zinsuku, abantu abaningi baphendukela ekudleni kwemifino noma
kwe-vegan . Kodwa umbuzo omkhulu abantu abaningi abanawo uthi, "Uthola kanjani iphrotheni oyidingayo ngaphandle kwenyama nenhlanzi?" Ungakhathazeki, akunzima njengoba ucabanga. Ake sithole kahle ngakho namuhla.
Ubani lo 'ongadli inyama'?
Kalula nje, 'umuntu odla imifino' ngumuntu ogwema imikhiqizo yezilwane efana nenyama, inhlanzi, kanye nenkukhu. Kodwa-ke, kunezinhlobo ezithile. Abanye abantu badla amaqanda kanye nemikhiqizo yobisi (ubisi, iyogathi, ushizi), kanti abanye abadli nhlobo. Ngokuvamile, othile unquma ukuba ngumdli wemifino ngenxa yezizathu ezilandelayo:
- Cabanga ngempilo yakho: Zivikele ezifweni ezithile.
- Cabanga ngendawo ezungezile: Nciphisa umthelela wokufuya izilwane endaweni ezungezile.
- Izinkolelo zenkolo: Ngokwezimfundiso zabo zenkolo.
- Ngenxa yothando nozwela ngezilwane (Amalungelo ezilwane).
Ngakho-ke, yiziphi izindlela ezingcono kakhulu zokuthola amaprotheni ngaphandle kwenyama?
Ake sithi awuyidli inyama noma inhlanzi. Kodwa udinga amaprotheni ukuze uhlale unamandla futhi uphilile. Ngenhlanhla, kunezinhlobo eziningi zokudla okumnandi emhlabeni wezitshalo ezigcwele amaprotheni. Ake sibheke ukuthi ziyini.
| Uhlobo lokudla | Izibonelo nezincazelo |
|---|
| Imifino kanye nobhontshisi | Lezi yizinkosi zokudla kwemifino. Zingasetshenziswa esikhundleni senyama esobho, isaladi, noma yini enye. Izibonelo: amalentili, ama-chickpeas, uphizi, ubhontshisi oluhlaza, kanye nobhontshisi bezinso. |
| Amantongomane nembewu | Kuhle njengesidlo sokudla okulula, noma kuphonswe nge-oats noma i-yogurt. Izibonelo: amakinati, ama-cashew, ama-alimondi, imbewu yethanga, imbewu yelanga, imbewu yesesame. |
| Okusanhlamvu Okuphelele | Okusanhlamvu okungacutshungulwanga yikona okunomsoco kakhulu, okuqukethe amazinga aphezulu kakhulu amaprotheni, amavithamini, kanye namaminerali. Izibonelo: i-oats, irayisi elinsundu, i-millet, ibhali, kanye ne-quinoa. |
| Imifino ethile | Ungathola futhi amaprotheni amaningi emifinweni kunalokho ocabanga. Izibonelo: Amahlumela aseBrussels, isipinashi, i-broccoli, uphizi, ummbila. |
| Ubisi | Ukudla kobisi kuwumthombo 'weprotheyini ephelele' equkethe wonke ama-amino acid abalulekile umzimba wethu owadingayo. Izibonelo: I-yogathi yamaGreki, ubisi, ushizi, ushizi we-cottage. |
| Amaqanda | Amaqanda nawo angumthombo omuhle kakhulu wamaprotheni. Iqanda elilodwa elikhulu liqukethe cishe amagremu angu-6-8 amaprotheni. |
Ngubani 'ongadli inyama yezilwane'?
Kulungile, manje ake sibone ukuthi ubani 'ongadli inyama'. 'Ongadli inyama' ngumuntu ohamba ibanga elide kunomuntu 'ongadli inyama'. Lokho kusho ukuthi
abadli noma yimiphi imikhiqizo yezilwane. Lokho akusho inyama, inhlanzi , kanye nenkukhu kuphela; futhi abadli izinto ezifana nobisi, ushizi, iyogathi , namaqanda . Abanye abantu abasebenzisi ngisho noju . Balandela ukudla okusekelwe ezitshalweni kuphela.
Umuntu odla imifino kuphela angathola kanjani amaprotheni?
Njengoba 'umuntu ongadli inyama yezilwane' engadli ubisi noma amaqanda, kudingeka aqaphele kakhudlwana ngamaprotheni. Kodwa ungakhathazeki, nawo anemithombo emihle yamaprotheni.
- I-Tofu ne-Tempeh: Zombili zenziwe nge-soy. I-Tofu yenziwe ngobisi lwe-soy. I-Tempeh yenziwe nge-soybean ebilisiwe. Zombili ziphezulu kakhulu ngamaprotheni . Inkomishi eyodwa ye-tempeh inamagremu angu-34 ephrotheni.
- I-Seitan: Lokhu kwenziwa nge-gluten, iphrotheni etholakala kufulawa kakolweni. Inokubukeka okufana nenyama kanye nokuthungwa, okwenza kube indawo enhle yenyama.
- Imifino namantongomane: Ingxenye ebalulekile yokudla komuntu odla imifino kuphela. Ungathola iningi lamaprotheni akho ansuku zonke ezintweni ezifana noshizi, uphizi, kanye nodali.
- I-Edamame: Lawa ngama-soya pod abilisiwe, aqoshwe ngamagobolondo. Acebile ngamaprotheni kanye nama-amino acid amaningi abalulekile.
- Ubisi lwesoya noma ubisi lwe-oat: Lokhu kungasetshenziswa esikhundleni sobisi lwenkomo. Ubisi lwesoya ikakhulukazi luqukethe inani elihle lamaprotheni.
Iphrotheni yezilwane? Iphrotheni yezitshalo? Uyini umehluko?
Lena inkinga abantu abaningi abanayo. Amaprotheni ayizakhamzimba ezidingwa yimizimba yethu ngobuningi. Yilokho okusinika:
- Yakha imisipha namathambo.
- Kulungisa umonakalo emzimbeni.
- Kusiza ekuthwaleni umoya-mpilo egazini.
- Kusiza ekugayweni kokudla kanye nokulawulwa kwama-hormone .
Amaprotheni akhiwa ngamabhulokhi amancane angu-20 abizwa ngokuthi
ama-amino acid . Uma sidla amaprotheni, umzimba wethu uyawaphula lawo ma-amino acid bese uwahlanganisa kabusha ngendlela umzimba owadinga ngayo.
- Iphrotheni Yezilwane: Lokhu kubizwa ngokuthi 'iphrotheni ephelele' ngoba singathola wonke ama-amino acid angu-9 abalulekile umzimba wethu owadingayo ekudleni okukodwa (isib. inyama, amaqanda).
- Amaprotheni Ezitshalo: Amaprotheni amaningi ezitshalo 'awaphelele' . Okusho ukuthi, isitshalo esisodwa asinawo wonke ama-amino acid abalulekile. Kodwa into ebalulekile ukuthi, uma udla ukudla okuhlukahlukene kwezitshalo (isb. ilayisi elinobhontshisi, imifino), ungathola wonke ama-amino acid owadingayo.
Amaprotheni ezilwane ngokuvamile aphezulu kumafutha, amakhalori, kanye ne-sodium (usawoti). Ukulandela ukudla okusekelwe ezitshalweni cishe kuvikela ezifweni ezifana nesifo senhliziyo, isifo sikashukela kanye nokukhuluphala ngokweqile.
Kodwa khumbula, ukuthi nje ungumuntu odla imifino noma odla imifino kuphela akusho ukuthi ukudla okunempilo . Izinto ezifana nama-chips, iziphuzo ezibandayo, namabhisikidi nazo zidla imifino kuphela, kodwa azilungele impilo yakho. Into ebaluleke kakhulu ukuhlela ukudla kwakho kahle nokudla okulinganiselayo.
Uma unenkinga ngokudla kwakho, ikakhulukazi izidingo zakho zamaprotheni, kungcono ukukhuluma
nodokotela wakho noma isazi sokudla okunempilo esiqeqeshiwe.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla okungenamifino noma ukudla okungenamifino kungaba nempilo enhle kakhulu.
- Akunzima nhlobo ukuthola inani lamaprotheni umzimba wakho owadingayo ngaphandle kwenyama noma inhlanzi.
- Isihluthulelo ukufaka izinhlobo ezahlukene zokudla kwezitshalo ekudleni kwakho kwansuku zonke. Yidla ingxube yemifino, amantongomane, imbewu, imifino, kanye namantongomane.
- Ukuba yimifino nje akuqinisekisi impilo. Kubalulekile ukuhlela ukudla kwakho ngendlela elinganiselayo nehlelekile .
- Uma unenkinga ngokudla kwakho noma ukushintsha indlela odla ngayo, ungangabazi ukucela iseluleko kudokotela wakho .
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