Ukunikeza izinketho eziningi zemifino emndenini wakho kungase kubonakale njengomsebenzi ongenakwenzeka, kodwa ngezingcingo ezimbalwa ongasiza ungakwazi ukubetha ukudla kwe-stellar veggie-centric ngenkathi umndeni uziqhenya ngokuziqhenya.
Ukwenza iresiphi yemifino enempilo kudinga olunye ulwazi lokuthi yiziphi izakhi ezidingekayo. Ngaphambi kokuba singene eziphethweni ezimbalwa eziyisisekelo ongakwazi ukuzenza kunoma ubani, ake sibone ukuthi kufanele banikele.
Ukudla okunomsoco kudingekile nge zokupheka zemifino
Yonke ingane ingazuza emthonjeni wokudla okutshalwe ezitshalweni. Ngenkathi kungekho nhlobo-ifanisha-konke-kufinyelela kunoma yikuphi "imifino," ngokuqinisekile ufuna ukuveza lezi zinhlobo ezingaphezu kwamaFries eFrance.
Ukudla izinhlobo ezihlukahlukene zokudla okutshala izitshalo kuvumela ukwanda kwe-fibre kanye namavithamini namaminerali afana namavithamini A, C, folate, potassium, ne-magnesium. Ukudla kwezitshalo nakho kuqukethe ukubulawa kwe-antioxidants evikela amangqamuzana, kepha kunezakhi ezibalulekile ezingawela phansi.
Kubantwana ekudleni kwemifino, ezinye izakhi ezibaluleke kakhulu ukugcizelela yizinsimbi zempilweni ephilile ne-bone-build calcium ne- vitamin D. Ngensimbi:
- funa insimbi evela kubhontshisi, lentile, omisiwe, tofu, kanye nohlamvu oluphelele.
- Ukupheka in cast iron ironware kungasiza futhi ukwandisa ukudla.
- Yidla lokhu kudla okune-iron kanye novithamini C kusuka kwezithelo nezithelo zezithelo ukuthuthukisa ukungena kwensimbi.
- Qaphela i-pastas, okusanhlamvu, neminye imikhiqizo evame ukuqiniswa ngensimbi.
Ukuze uthole i-calcium eyanele ne-vitamin D:
- Thola i-calcium ne-vithamini D emikhiqizeni yobisi njenge-fat fat fat, yogurt, noshizi.
- Khetha uketshezi olungenayo ubisi lwe-milk-milk like milk or soy milk if someone in your family needs to avoid milk.
- Funa imithombo ye- calcium engadingi inkomo , njengemifino eluhlaza.
Amaprotheni Isimo Sezulu
Umbuzo owodwa abazali abaningi abawubuza ukuthi "Nginesiqiniseko kanjani ukuthi indodana yami / indodakazi yami ithola amaprotheni okwanele?" Izingane ezineminyaka engama-4 kuya kwengu-8 ubudala zidinga cishe amagremu angu-20 amaprotheni ngosuku. Izinketho zamaprotheni ezisekelwe ezitshalweni ziningi futhi ukudla okunjengezinambuzane namantongomane kunika umthamo wamafutha enempilo enempilo kanye nama-fiber-rich rich and fibro-protein-building. Uma amaqanda kanye neminye yobisi noma yobisi kuhlanganiswa ekudleni kwengane, bangakwazi ukusiza ngokudla kwamaprotheni, futhi banikeza imithombo enamandla ye-calcium ne-vitamin D.
Ungafinyelela (futhi uvame ukudlulela) lowo mgomo wama-gramu angu-20 ngosuku ngokudla ukudla okunamaprotheni usuku lonke. Iqanda lokudla kwasekuseni (ama-gramu ayi-7), i-smoothie ene-1-indebe yobisi lwe-soy (amagremu angu-8) njengendlela yokudla, futhi ukukhishwa ngamakhemikhali angu-½-ubhontshisi (8 amagremu) we-dinner kukulethela amagremu angu-23, isibonelo.
5 Ungadliwa Ngempumelelo
Ukupheka kwemifino ephumelelayo kuwukuphela kokubulawa-ukuthola izingane zijabule ngokupheka futhi zizojabula ngokudla. Tshala insimu noma uthinte imakethe yabalimi bendawo ukuze ubanikeze bazizwe ukuthi iziphi izithako zivela kuphi. Yethula izinhlobonhlobo zezinketho ezinemibala ukuze bangakwazi ukusiza kepha babe nesithakazelo sokuzama nokuhlola izinto ezihlukahlukene izitshalo okufanele zinikeze.
1) I-egg-i-Breakfast Breakfast
Amaqanda ungenye yezinketho eziphezulu zeprotheyini ongayithola. Lezo zikhumba zegolide zigcwele ama-antioxidants afana ne-lutein okubona amehlo namafutha omega-3 we-brain brain. Yenza lokhu isidlo seqanda esilula esilula ukuze uthole isidlo sasekuseni noma isidlo sakusihlwa samasonto onke (izingane zihlale zijabule ngokuthi "i-brinner").
Ikhonza 1
- Amaqanda amabili amakhulu
- Imifino engu-¼ eqoshiwe (bell pepper, broccoli, isipinashi, amakhowe)
- 2 wezipuni ushizi shredded
- Usawoti ongokwedlulele nomsundu omnyama
Ukushisa isikhwama esincane se-skillet phezu kokushisa okuphakathi bese uphefa nge-spray yokupheka. Esigodini esincane, amaqanda ama-whisk kanye nenkathi ngosawoti kanye ne-pepper.
Engeza amaqanda nemifino ukuze ubeke epanini futhi uhlasele umzuzu owodwa. Yengeza ushizi bese uqhubeka uphahlaza kancane kuze kube yilapho amaqanda epholile futhi ushizi uyancibilika.
2) Isaladi se-Quinoa
Lezi zinsuku eziphezulu kakhulu zithenga elilodwa lokudla izakhi ezibalulekile, njengoba ligcwele i-fiber, iron, folate, ne-magnesium. I-quinoa ingalungiswa njengengqolowa kodwa i-jam egcwele amaprotheni. Jabulela isidlo sasemini noma isidlo sakusihlwa esiphonswe ngemifino ehlanzekile edayiwe, i-drizzle yamafutha omnqumo, namantongomane aqoshiwe okwezinye. Ama-Leftovers enza i-breakfast box yasendlini enhle kakhulu.
3) Yakhiwe i-Broccoli ne-Tofu I-Stir-Fry
Inqwaba yokudla okuxutshwe njenge-stir--fry ingabangela ukukhathazeka komuntu osemncane futhi ingase ibenqande ekuzameni. Zama ukwehlukanisa izingxenye epuleti, njengaleli iresiphi. I-tofu ethosiwe inikeza amaprotheni futhi isebenze ngelayisi ensundu noma irayisi i-noodle yokudla okuphelele.
Ikhonza 2
- ½ block block tofu eyengeziwe (ama-ounces ayisikhombisa)
- 2 wezipuni amafutha canola, ihlukaniswe
- 2 wezipuni low-sodium soy sauce, ihlukaniswe
- 1 ithisipuni igayinisi esishayiwe
- 3 izinkomishi broccoli florets
Hlangisa i-oven ukuya ku-425F. Faka i-tofu ibe yizicucu ezinomlingo bese uvula ithawula lephepha; cindezela phansi ngobumnene ukuze ususe amanzi angaphezulu. Faka i-tofu efasini leshidi, imeza nge-1 isipuni ngasinye samafutha we-canola kanye ne-soy sauce, bese uphonsa kahle ukuze ugqoke.
Bhaka imizuzu engu-20 kuya kwezingu-25 (uphendule kanye), kuze kube nsundu yegolide. Gcoba amafutha asele esikhwameni esikhulu noma ok, engeza i-ginger, futhi uvumele ukupheka cishe imizuzwana engu-25. Engeza i-broccoli kanye ne-soy sauce esele. Gwema kuze kube yilapho i-broccoli iphekwe (cishe imizuzu engu-7).
4) Amazambane abhakabhaka aqoshiwe
Izingane zithanda ukuhileleka ekudleni kanye nebhasi lezambatho eziphekiwe kuyindlela ejabulisayo yokuthola izandla ezincane ekuxubeni etafuleni lokudla. Enye yezinto ezinhle kakhulu mayelana nalezi zinxephezelo ukuthi zingabhalwa phambili. Zama lokhu iresiphi yezikhumba zamazambane ezisezingeni eliphansi noma umane ubeke izitsha zobhontshisi, ushizi we-shredded, imifino egobile, i-avocado eqoshiwe, i-salsa, ne-yogurt yama-Greek bese uvumela lezo zicabango ezincane ziqede ukuthi izidlo zizobukeka kanjani.
5) i-Hummus Platter
Hlanganisa ipulazi elimibalabala yemifino, ama-oliva, i-pita yonke ye-okusanhlamvu, noma amaqebelengwane elayisi nama-cubes amancane ushizi ophansi futhi uqoqe ukudla okunomsoco ngaphandle kokungcola ibhodlela noma ipani. I-Hummus inikeza kokubili amaprotheni namafutha enempilo, ngakho-ke khuthaza ukuqoqa okunamandla nokugcina okuphindiwe kabili. I-Hummus ingenziwa kuzo zonke izinhlobo ezahlukene zobhontshisi futhi ungazama ngokufaka ezinye imifino efana nama-sweet potato, i-edamame, noma ama-beet afana nalesi iresiphi ye- hummus ebomvu ebomvu .