Qiniseka ukuthi uthole okwanele kulezi zondlo
Ubisi ngokuvamile bugcwalisa i-niche ebalulekile yokudla okunomsoco, ikakhulukazi emindenini ye-lactovegetarian (imindeni engadli inyama kodwa idle imikhiqizo yobisi). Kodwa abantu abaningi abaphuzi ubisi ngenxa yobisi obuthakathaka, ukukhathazeka kokudla, noma okuthandayo. Yingakho kubalulekile ukwazi ukuthi ukudla kwakho kuphilile ngaphandle kokubandakanya ubisi kanye neminye imikhiqizo yobisi olusekelwe ubisi, njenge-yogurt noshizi.
Cishe uyazi ukuthi uphethilozi: Ubisi lucebile amaprotheni, amavithamini, namaminerali, kanti izinsana eziningi zizophuza ubisi ngisho nalapho zingenandaba nokudla okuqinile. Kodwa kunomuntu oyeke uketshezi obisi, izingozi ezimbi ezingezansi zokuphendula okunomsoco okubi kakhulu zidlula izinzuzo zobisi.
Kuvamile ukukhathazeka ngokuhlala unempilo nokugcina ukudla okwanele uma ususa imikhiqizo yobisi ekudleni kwakho. Ngenhlanhla, zonke izingxenye eziwusizo zobisi zitholakala ezinhlobonhlobo zokudla okuvamile. Funda ukuze ufunde ukuthi yiziphi izakhi ozodinga ukuzifaka ukuze ulinganise ukudla kwakho okungenalo ubisi.
1 - amaprotheni
Abantu abadala kanye nentsha badinga amagremu amahlanu angamashumi ayisithupha amaprotheni nsuku zonke. Izidingo zezingane ziqala kusuka ku-9 kuya ku-34 amagremu, kuye ngokuthi ubudala. Ubisi ngokuvamile buhlinzeka ngezidingo zabantu nsuku zonke.
Noma kunjalo, cishe usuvele uthola amaprotheni amaningi kunalokho okudingayo, ngoba abantu abadla inyama ngisho nakakhulu kungenzeka badlula kakhulu izidingo zabo ezincane zesiprotheni. Ama-ounces ayisithupha omzimba wenkomo omile onomzimba ahlanganisa ngaphezu kwamagremu angu-45 amaprotheni. Awudingi imikhiqizo yobisi ukukunika amaprotheni anele. Akulona nzima ukuba izitshalo ziwanele, noma kunjalo. Imithombo emikhulu yemifino yamaprotheni ihlanganisa:
- i-tofu (ama-10 amagremu ngokukhonza ngamunye);
- Imifino efana nezinyosi zezinso, ama-chickpeas, noma amantongomane (ama-gram ayisikhombisa kuya kwangu-9 ukukhonza ngamunye);
- amaqanda (amagremu ayisithupha iqanda ngalinye);
- i-quinoa ine-13 grams ngayinye yokukhonza; ukolweni nama-oats banesithupha ngasinye)
Okuningi
2 - i-calcium
I-calcium iyimaminerali ebalulekile yokwakha amathambo amaningi, nobisi luwumthombo ocebile wale mineral. Abesifazane abadala banesidingo esikhulu se-calcium, ku-1,000 kuya ku-1,500 mg ngosuku, kuyilapho izingane zidinga phakathi kuka-500 no-1,300 mg, kuye ngeminyaka yabo.
Kunezindlela ezintathu zokufaka esikhundleni se-calcium emikhiqizweni yobisi ekudleni kwakho:
- Yidla ukudla okuye kwafakwa nge-calcium, njengejusi le-orange , ujusi we-cranberry, okusanhlamvu kwasekuseni , nobisi lwe-soy . Amanye ama-almond milk brand-ngokuphawulekayo, i-Silk Almond Milk-futhi enezele i-calcium.
- Yidla ukudla okondliwa yi-nondairy okuphezulu kakhulu kwe-calcium. Eminye imithombo emihle i-kale, imifino, i-tofu, i-shellfish, i-salmon, i-legumes, ne-amaranth.
- Thatha izithako ze-calcium. Uma ukhetha le nketho, qiniseka ukuthi uhlole nodokotela wakho mayelana nezithako ezingcono kakhulu ezitholakalayo kuwe.
3 - Vitamin D
I-calcium ingaba isondlo esaziwa kakhulu ebisi, kodwa akuyona yedwa. Ubisi lubandakanya i- vitamin D , esetshenziselwa umzimba ukusiza ukuthola i-calcium yokudla . Ngakho-ke, uma ushiya ubisi kanye nobisi ekudleni kwakho, kudingeka futhi ukhumbule ukudla kwakho kwe-vitamin D.
Ukuntuleka kwe-Vitamin D kungabangela ukukhathazeka okukhulu kwamathambo afana ne-rickets kanye ne-osteomalacia. Lezi yizifo ezingavamile kakhulu, kodwa-ke, ngoba i-vitamin D ingakhiwa ngokwemvelo ngomzimba uma uvula isikhumba sakho elangeni. Imizuzu eyishumi kuya kwengu-15 ngelanga ilanga eliqondile ezindaweni eziningi lanele ukuvimbela ukuntuleka kwe-vitamin D , ikakhulu ehlobo.
Imithombo emihle yokudla ye-nondairy ye-vitamin D ihlanganisa amaqanda, izinhlanzi, ama-oysters, okusanhlamvu okusanhlamvu, namafutha we-cod.
Okuningi
4 - Riboflavin
I-riboflavin, noma i-vitamin B2, ingenye ye-B-complex of vitamins ebalulekile ekucubunguleni ama-carbohydrate emzimbeni. Sekudumile nje njengendlela yokwelashwa kwekhanda le-migraine, njengoba kuboniswe ngokomzimba ukunciphisa imvamisa yabo.
Nakuba i-riboflavin itholakala efomini lokufakazela, akulona kunzima ukuthola vithamini B2 ngokudla okunomsoco ngokulinganayo. I-RDI (ukunconywa kwansuku zonke) ukunciphisa i-riboflavin ingama-1.3mg kubantu abadala futhi i-1.1mg yabesifazane abadala (izingane kanye nentsha idinga kancane). Imifino enhle, amazambane, okusanhlamvu okuphelele, nenyama kukhona imithombo enhle. Ezinye okusanhlamvu kanye nezinkwa zihanjiswa nge riboflavin kanye.
Okuningi
5 - Phosphorus
Ubisi luphakathi kwemithombo yokudla ecebile kakhulu ye- phosphorus , i-mineral esiza ukulawula isisetshenziswa somzimba emzimbeni. Iyingxenye enkulu yamathambo namazinyo.
Abantu abadla inyama kufanele bathole kalula i-phosphorus eyanele ekudleni ngaphandle kobisi. Izinhlanzi ezinamafutha, ikakhulukazi, ziyindlela ephumelelayo yokuhlangabezana nezidingo zakho ze-phosphorus. Izindlela ezingcono kakhulu ze-Vegetarians ze-phosphorus ziyi-legumes, ephakeme kakhulu e-phosphorus kodwa engangena kalula emzimbeni njenge-phosphorus etholakala kwimikhiqizo yezilwane. Omunye umthombo omuhle uyisinkwa, ikakhulukazi uma isinkwa sesinkwa imvubelo.
Okuningi
6 - Izwi kusuka
Kungase kubonakale kuyinkimbinkimbi ukugcina ithrekhi yazo zonke lezi zondlo ozidingayo uma ungadli imikhiqizo yobisi, kodwa njengoba ubona, uthola ngokwanele iningi lazo ngaphandle komzamo omkhulu.
Uma wena noma umntanakho ugwema ubisi ngenxa yokungezwani komzimba noma ukungabekezelelani futhi ukhathazekile ngokudla, khuluma nodokotela wakho mayelana nokuthola ukuhanjiswa kumuntu odlayo owaziyo ngezindaba zokungalingani kanye nokudla. Lowo muntu angakusiza ukuba udla ukudla kwakho ukuze ungalahleki kunoma yini ebalulekile.
> Imithombo:
> Ukumangalela MB. Umthetho Wokulinganisela: Ukudla okunomsoco kanye nokudla okunomsoco . Ukudla kokudla okunomsoco kanye nemfundo.
> AmaHhovisi kaZwelonke wezeMpilo eHhovisi leziNsiza zeDiari. Riboflavin - Iphepha Lokungena Labasebenzi Bezempilo. Ngo-Mashi 2, 2018.