Ukutya kwemifuno

Ukutya kwemifuno akubandakanyi nyama, inkukhu, okanye ukutya kwaselwandle. Sisicwangciso sokutya esenziwe kukutya okuvela ikakhulu kwizityalo. Oku kubandakanya:

• Imifuno
• Iziqhamo
• Amazimba
• Iimbotyi
• Imbewu
• Amantongomane
• Ingabandakanya amaqanda kunye / okanye ubisi ukuba i-ovo-lacto yemifuno

Ukutya kwemifuno akukho ziiproteni zezilwanyana. Ukutya okutyiwa imifuno kuphela sisicwangciso sokutya esineeprotein ezincinci zezilwanyana, kodwa ubukhulu becala ukutya okusekwe kwizityalo. Imifuno ayityi:

• Intaka
• Ukutya kwaselwandle
• Inyama yenkomo
• Inyama yehagu
• inyama yegusha
• Ezinye izidlo zezilwanyana, ezinje nge bison, okanye inyama exotic enjengeenciniba okanye ingwenya

Abalimi bemifuno nabo abatyi iimveliso eziqukethe i-gelatin okanye i-rennin (i-enzyme efumaneka kwizisu zethole ezisetyenziselwa ukuvelisa iitshizi ezininzi).

Nazi iintlobo ezahlukeneyo zokutya kwemifuno:

• Vegan: Kubandakanya ukutya okusekwe kwizityalo kuphela. Azikho iiproteni zezilwanyana okanye iimveliso zezilwanyana ezinje ngamaqanda, ubisi, okanye ubusi.
• I-Lacto-imifuno: Kubandakanya ukutya kwezityalo kunye nokunye okanye zonke iimveliso zobisi.
• I-Lacto-ovo yemifuno: Kubandakanya ukutya kwezityalo, iimveliso zobisi kunye namaqanda.
• Imifuno engaphelelanga okanye engaphelelanga: Kubandakanya ukutya kwezityalo kwaye kunokubandakanya inkukhu okanye intlanzi, iimveliso zobisi kunye namaqanda. Ayibandakanyi inyama ebomvu.
• I-Pescatarian: Kubandakanya ukutya kwezityalo kunye nokutya kwaselwandle.

IZIBONELELO ZOKUTYA KWEZILWANYANA

Ukutya okucwangciswe kakuhle kwemifuno kunokuhlangabezana neemfuno zakho zesondlo. Ukunciphisa isixa senyama ekutyeni kwakho kunokuyiphucula impilo yakho. Ukutya ukutya kwemifuno kunokukunceda:

• Nciphisa amathuba akho okutyeba kakhulu
• Ukunciphisa umngcipheko wesifo sentliziyo
• Nciphisa uxinzelelo lwegazi
• Nciphisa umngcipheko wohlobo lwe-2 yeswekile

Xa kuthelekiswa nabangengabo abatya imifuno, abantu abatya inyama bahlala betya:

• Zimbalwa iikhalori ezivela kumanqatha (ngakumbi amafutha)
• Zimbalwa iikhalori zizonke
• Ngakumbi ifayibha, i-potassium, kunye nevithamin C

CWANGCISA UKUZE UFUMANE IZONTSHINTSHO

Ukuba ulandela ukutya kwemifuno, kufuneka uqiniseke ukuba ufumana isondlo esifanelekileyo. Kufuneka utye iintlobo ngeentlobo zokutya ukuze ufumane zonke iikhalori kunye nezakha mzimba ezifunekayo ekukhuleni nasempilweni. Amaqela athile abantu anokufuna ukucwangcisa ngononophelo, njenge:

• Abantwana abancinci kunye nolutsha
• Abafazi abakhulelweyo okanye abancancisayo
• Abantu abadala abadala
• Abantu abanomhlaza kunye nezinye izifo ezinganyangekiyo

Ukutya kwemifuno kubandakanya iimveliso zobisi kunye namaqanda anazo zonke izondlo ozifunayo. Kodwa okona kuthintela ukutya, kunokuba nzima ukufumana izakhamzimba ezithile.

Ukuba ukhetha ukunqanda uninzi okanye konke ukutya kwezilwanyana, naka ingqalelo yakho ukuze uqiniseke ukuba ufumana zonke ezi zinto zilandelayo.

Vitamin B12: Ufuna le vithamini ukunceda ukukhusela i-anemia. Amaqanda kunye nokutya kobisi kuneyona B12, ngenxa yoko iivegans zinokuba nzima ukufumana ukwanela. Unokufumana i-B12 koku kutya:

• Amaqanda
• Ubisi, iyogathi, itshizi ene-fat-fat, i-cottage cheese, kunye nezinye iimveliso zobisi
• Ukutya okune-B12 kongezwe kubo (okuqinisiweyo), okufana ne-cereal kunye neemveliso zesoya
• Igwele lesondlo
• Ukutya kwaselwandle okunje ngeembumbulu, isalmon, kunye netyhuna (oku kusebenza kuphela kubantu bezilwanyana zasekhaya kunye nabatyayo)

Vitamin D: Uyayifuna le vithamini kwimpilo yethambo. Unokufumana ivithamin D elangeni. Kodwa kuya kufuneka unciphise ukubonakaliswa lilanga ngenxa yokuxhalaba ngumhlaza wolusu. Kuxhomekeka kwindawo ohlala kuyo kunye nezinye izinto, ngekhe ubenako ukufumana ngokwaneleyo elangeni. Unokufumana ivithamin D koku kutya:

• Iintlanzi ezinamafutha, ezinje ngesardard, isalmon, kunye ne-mackerel (oku kusebenza kuphela kwi-pescetarians nakwi-semi-vegetarians)
• Izikhupha zamaqanda
• Ukutya okuqiniswe nge-vitamin D, enjengejusi yeorenji, ubisi lweenkomo, ubisi lwe-soy, ubisi lwerayisi, kunye neenkozo

IzinkiI-Zinc ibalulekile kumajoni omzimba kunye nokukhula kweseli, ngakumbi kulutsha. Umzimba wakho awuyifunxi i-zinc kukutya kwezityalo nakwinyama kunye nokunye ukutya kwezilwanyana. Unokufumana i-zinc koku kutya:

• Iimbotyi kunye nemidumba, njengee-chickpeas, iimbotyi zezintso kunye neembotyi ezibhakiweyo
• Amandongomane nembewu, ezinje ngeeamangile, amandongomane, kunye neecashews
• Ukutya kwaselwandle, okunje ngeembatyisi, unonkala, kunye nelobster (oku kusebenza kuphela kubantu bezilwanyana zasekhaya kunye nabatyayo)
• Iyogathi kunye netshizi
• Ukutya okuqiniswe nge-zinc, njengobisi kunye nokutya okuziinkozo

IntsimbiUfuna intsimbi kwiiseli zakho ezibomvu. Umzimba wakho awuthabatheli uhlobo lwesinyithi olufunyenwe kukutya kwezityalo kunye nohlobo olufunyenwe kwinyama nakwezinye ukutya kwezilwanyana. Unokufumana isinyithi koku kutya:

• Iimbotyi nemidumba, njengeembotyi ezimhlophe, iilentile kunye neembotyi zezintso
• Imifuno eluhlaza, efana ne-broccoli, isipinashi, i-kale, kunye nemifuno ye-collard
• Iziqhamo ezomileyo, ezifana ne-prunes, iirisins kunye neapilkosi
• Amazimba
• Ukutya okuqiniswe ngentsimbi, okufana neenkozo kunye nezonka

Ukutya ukutya okuphezulu kwi-vitamin C kwisidlo esifanayo kunye nokutya okunotyebileyo kwandisa ukunyusa i-iron. Vitamin C inceda umzimba ukufunxa isinyithi. Ukutya okuphezulu ku-vitamin C kubandakanya, iitumato, iitapile, iziqhamo zesitrasi, ipepile yentsimbi, kunye namaqunube.

IkhalsiyamUkutya okuphezulu kwi-calcium kunceda ukugcina amathambo omelele. Iimveliso zobisi zinelona nani liphezulu le-calcium. Ukuba awutyi ubisi, kunokuba nzima ukufumana okwaneleyo. I-Oxalates, into efumaneka kukutya kwezityalo ithintela ukufunxwa kwe-calcium. Ukutya okuphezulu kuzo zombini ii-oxalates kunye ne-calcium akuyiyo imithombo elungileyo ye-calcium. Imizekelo ibandakanya, isipinatshi, iswitzerland chard, kunye nemifuno ye-beet.

Unokufumana ikhalsiyam koku kutya:

• I-sardines kunye ne-salmon enkonkxiweyo enamathambo (oku kusebenza kuphela kwi-pescetarians kunye ne-semi-vegetarians)
• Iimveliso zobisi, ezinje ngobisi, iyogathi, itshizi yekottage, kunye netshizi
• Imifuno eluhlaza, efana nemibala eluhlaza, i-kale, i-bok choy kunye ne-broccoli
• Iiorenji namakhiwane
• Tofu
• IiAlmond, amandongomane eBrazil, iimbewu zikajongilanga, i-tahini, kunye neembotyi ezimhlophe
• Ukutya okuqiniswe ngecalcium, okufana nesiriyeli, ijusi yeorenji, kunye nesoya, iamangile kunye nobisi lwerayisi

I-Omega-3 fatty acids: I-Omega-3s zibalulekile kwintliziyo yakho nakwimpilo yengqondo. Unokufumana i-omega-3s koku kutya:

• Iintlanzi ezinamafutha, ezinje nge halibut, mackerel, salmon, herring, kunye ne sardines (oku kusebenza kuphela kubahlali bezilwanyana kunye nabahlali abatya imifuno)
• Amandongomane nembewu, ezinje ngee-walnuts, iimbewu zethanga, i-flaxseed yomhlaba, ioyile ye-canola, imbewu ye-chia
• Iimbotyi zesoya kunye neoyile yesoya
• Ukutya okuqiniswe nge-omega-3s, ezinje ngesonka, amaqanda, ijusi, kunye nobisi

Iiprotheni: Kulula ukufumana iprotheyini eninzi nokuba awutyi naziphi na iimveliso zezilwanyana. Ukuba utya iintlanzi kunye / okanye amaqanda kunye nobisi ukufumana iiprotheyini ezaneleyo akuyi kuba yinkxalabo kubantu abaninzi. Unokufumana iprotein koku kutya:

• Ukutya kwesoy, okufana namandongomane e-soy, ubisi lwe-soy, itempeh kunye ne-tofu.
• Seitan (eyenziwe ngegluten).
• Ukutya inyama yemifuno. Jonga nje iimveliso eziphezulu kwi-sodium.
• Iimbotyi, iimbotyi kunye neelentile.
• Amandongomane, i-nut butter, imbewu, kunye neenkozo ezipheleleyo.
• Iimveliso zobisi ezifana nobisi, iyogathi, kunye necottage cheese.

Awudingi ukudibanisa oku kutya kwisidlo esinye ukuze ufumane iproteni eyaneleyo.

Abaselula kunye nabasetyhini abakhulelweyo kufuneka basebenze kunye ne-dietitian ebhalisiweyo ukuqinisekisa ukuba bafumana iprotheni eyaneleyo kunye nezinye izondlo eziphambili.

IINKCUKACHA ZEMIDLALO KWABASETYENZAYO

Xa ulandela ukutya kwemifuno, gcina oku kulandelayo:

• Yitya iintlobo ezahlukeneyo zokutya, kubandakanya imifuno, iziqhamo, iimbotyi, amandongomane, iimbewu, ukutya okuziinkozo, kunye namafutha asezantsi okanye angenamafutha kunye namaqanda ukuba ukutya kwakho kubandakanya oku.
• Khetha ukutya okuqinisiweyo, okunje ngeesiriyeli, isonka, isoya okanye ubisi lweamangile, kunye nejusi yeziqhamo ukufumana uluhlu olupheleleyo lwezondlo.
• Nciphisa ukutya okuneswekile eninzi, ityuwa (isodiyam), namafutha.
• Faka umthombo weprotheni nako konke ukutya.
• Ukuba kufuneka, thatha izongezo ukuba ukutya kwakho akukho vithamini kunye neeminerali ezithile.
• Funda ukufunda ilebheli yeNqaku leZondlo kwiiphakeji zokutya. Ileyibhile ikuxelela ngezithako kunye nomxholo wesondlo kwimveliso yokutya.
• Ukuba ulandela ukutya okunesithintelo ngakumbi, unokufuna ukusebenza nesidlo sokutya ukuze uqiniseke ukuba ufumana izondlo ezaneleyo.

I-Lacto-ovovegetarian; Semi-imifuno; Imifuno ekhethekileyo; Umthambo; I-Lacto-imifuno

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