Ukutya kwemifuno: Isikhokelo saBaqalayo kunye nesiCwangciso sokutya

Umxholo

• Yintoni ukutya kwemifuno?
• Izibonelelo zezeMpilo
• Ngamana unokunyusa ukunciphisa umzimba
• Ngamana unganciphisa umngcipheko womhlaza
• Ngamana ungazinzisa iSwekile yeGazi
• Ukukhuthaza impilo yentliziyo
• Iindawo ezinokubakho ezantsi
• Ukutya ukuze utye
• Ukutya ekufuneka sikuphephe
• Isicwangciso sokutya
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• uMgqibelo
• iCawe
• Umgca osezantsi

Ukutya kwemifuno kuye kwafumana ukuthandwa ngokubanzi kule minyaka idlulileyo.

Olunye uphononongo luqikelela ukuba i-akhawunti yabantu abatya inyama ifikelela kwi-18% yabemi behlabathi (1).

Ngaphandle kwezibonelelo zokuziphatha nokusingqongileyo ngokusika inyama ekutyeni okutyayo, ukutya okutywe kakuhle kokutya imifuno kunganciphisa umngcipheko wesifo esinganyangekiyo, ukuxhasa ukwehla kobunzima kunye nokuphucula umgangatho wokutya kwakho.

Eli nqaku libonelela ngesikhokelo sabaqalayo kukutya kwemifuno, kubandakanya isampulu yesicwangciso sesidlo seveki enye.

Yintoni ukutya kwemifuno?

Ukutya kwemifuno kubandakanya ukungatyi inyama, intlanzi kunye neenkukhu.

Abantu bahlala besitya imifuno ngenxa yezizathu zenkolo okanye zobuqu, kunye nemicimbi yokuziphatha, enje ngamalungelo ezilwanyana.

Abanye bathatha isigqibo sokuba batya imifuno ngenxa yezizathu zokusingqongileyo, njengoko imveliso yemfuyo inyusa ukukhutshwa kwegesi ekhulayo, inegalelo kutshintsho lwemozulu kwaye ifuna isixa esikhulu samanzi, amandla kunye nemithombo yendalo (2,).

Kukho iindlela ezahlukeneyo zokutya inyama, nganye nganye yahlukile kwimida yabo.

Ezona ntlobo zixhaphakileyo zibandakanya:

• Ukutya kweLacto-ovo-imifuno: Ukuphelisa inyama, intlanzi kunye neenkukhu kodwa ivumela amaqanda kunye neemveliso zobisi.
• Ukutya kweLacto-imifuno: Ukuphelisa inyama, intlanzi, iinkukhu kunye namaqanda kodwa ivumela iimveliso zobisi.
• Ukutya kwemifuno ye-Ovo: Ukuphelisa inyama, intlanzi, iinkukhu kunye neemveliso zobisi kodwa ivumela amaqanda.
• Ukutya kwePescetarian: Ukuphelisa inyama kunye neenkukhu kodwa ivumela iintlanzi kwaye ngamanye amaxesha amaqanda kunye neemveliso zobisi.
• Ukutya kweVegan: Ukuphelisa inyama, intlanzi, iinkukhu, amaqanda kunye neemveliso zobisi, kunye nezinye iimveliso ezivela kwizilwanyana, ezinje ngobusi.
• Ukutya okune-Flexitarian: Ukutya okutyiwa kakhulu okubandakanya inyama, iintlanzi okanye iinkukhu ngamaxesha athile.

Uninzi lwabantu abalandela ukutya kwemifuno abayityi inyama, intlanzi okanye iinkukhu. Olunye umahluko lubandakanya ukufakwa okanye ukukhutshwa ngaphandle kwamaqanda, ubisi kunye nezinye iimveliso zezilwanyana.

Izibonelelo zezeMpilo

Ukutya kwemifuno kunxulunyaniswa nenani lezibonelelo zempilo.

Ngapha koko, uphononongo lubonisa ukuba abatya inyama badla ngokuba nomgangatho wokutya ongcono kunabantu abatya inyama kunye nokutya okuphezulu kwizakha mzimba ezifana nefayibha, ivithamin C, ivithamin E kunye nemagniziyam (,).

Ukutya kwemifuno kunokubonelela ngezinye izinto zokunyusa impilo.

Ngamana unokunyusa ukunciphisa umzimba

Ukutshintshela kwisidlo semifuno kunokuba sisicwangciso esisebenzayo ukuba ujonge ukunciphisa umzimba.

Ngapha koko, olunye uphononongo lwezifundo ezili-12 luqaphele ukuba abatya inyama, ngokwe-avareji, banamava e-4.5 ngaphezulu kweepawundi (2 kg) yokwehla kobunzima ngaphezulu kweeveki ezili-18 kunabo bangengabo abatya ().

Kwangokunjalo, uphononongo lweenyanga ezintandathu kubantu abangama-74 abanesifo seswekile sesi-2 lubonise ukuba izidlo zemifuno ziphantse zaphindaphindwa kabini njengokunciphisa ubunzima bomzimba kunendlela yokutya enekhalori ezisezantsi ().

Ngapha koko, uphononongo kubantu abadala abamalunga nama-61,000 babonisa ukuba abatya inyama badla ngokuba nesalathiso esisezantsi somzimba (BMI) kune-omnivores-BMI ngumlinganiso wamafutha omzimba ngokusekwe kubude nobunzima ().

Ngamana unganciphisa umngcipheko womhlaza

Olunye uphando lubonisa ukuba ukutya kwemifuno kunganxulunyaniswa nomngcipheko omncinci womhlaza- kubandakanya nalawo amabele, ikholon, irhoriyamu kunye nesisu (,,).

Nangona kunjalo, uphando lwangoku lilinganiselwe kwizifundo zokujonga, ezingenakubonakalisa ubudlelwane bezizathu kunye neziphumo. Gcina ukhumbula ukuba ezinye izifundo ziye zafumanisa iziphumo ezingangqinelaniyo (,).

Ke ngoko, uphando olongezelelekileyo luyafuneka ukuqonda ukuba imifuno ingawuchaphazela njani umngcipheko womhlaza.

Ngamana ungazinzisa iSwekile yeGazi

Izifundo ezininzi zibonisa ukuba izidlo zemifuno zinokunceda ukugcina amanqanaba eswekile esempilweni.

Umzekelo, olunye uphononongo lwezifundo ezintandathu ezinxulunyaniswa nokutya imifuno kunye nokuphuculwa kolawulo lweswekile egazini kubantu abane-2 yeswekile ().

Ukutya kwemifuno kunokuthintela isifo seswekile ngokuzinzisa amanqanaba eswekile yegazi kwixesha elide.

Ngokophononongo olunye kubantu abangama-2,918, ukutshintsha ukusuka kokungatyi imifuno ukuya kukutya okutyiwa kungadityaniswa ne-53% yokunciphisa umngcipheko wesifo seswekile kwisithuba seminyaka emihlanu ().

Ukukhuthaza impilo yentliziyo

Ukutya kwemifuno kunciphisa imeko yomngcipheko wesifo sentliziyo ukunceda ukugcina intliziyo yakho isempilweni kwaye yomelele.

Olunye uphononongo kubantu abangama-76 babopha izidlo zemifuno kumanqanaba asezantsi e-triglycerides, iyonke icholesterol kunye "nembi" ye-LDL cholesterol - zonke ezo zinto zingumngcipheko wesifo sentliziyo xa siphakamisiwe ().

Kwangokunjalo, olunye uphononongo lwakutshanje kubantu abali-118 bafumanise ukuba ukutya okunesitya esinamafutha asezantsi kakhulu kwakusebenza kakhulu ekunciphiseni i-cholesterol “embi” ye-LDL kunokutya kweMeditera ().

Olunye uphando lubonisa ukuba imifuno inokudityaniswa namanqanaba oxinzelelo lwegazi asezantsi. Uxinzelelo oluphezulu lwegazi yenye into ebangela umngcipheko wesifo sentliziyo (,).

Ayisiyiyo kuphela inyama yabantu abatya kakhulu kwizondlo eziphambili, kodwa imifuno inxulunyaniswa nokwehla kobunzima, ukunciphisa umngcipheko womhlaza, ukuphucula iswekile yegazi kunye nempilo yentliziyo ebhetele.

Iindawo ezinokubakho ezantsi

Ukutya okutya imifuno ngokupheleleyo kunokuba sempilweni kwaye kunesondlo.

Nangona kunjalo, inokunyusa umngcipheko wokunqongophala kwezondlo ezithile.

Inyama, iinkukhu kunye nentlanzi zibonelela ngesixa esifanelekileyo seprotein kunye ne-omega-3 fatty acids, kunye nee-micronutrients ezinjenge zinc, selenium, iron kunye no vitamin B12 ().

Ezinye iimveliso zezilwanyana ezinje ngobisi kunye namaqanda ziqulathe ikhalsiyam eninzi, ivithamin D kunye neevithamini B (,).

Xa usika inyama okanye ezinye iimveliso zezilwanyana ekutyeni kwakho, kubalulekile ukuba uqinisekise ukuba ufumana ezizakha mzimba zibalulekileyo kweminye imithombo.

Uphononongo lubonisa ukuba abatya inyama basemngciphekweni omkhulu weprotein, calcium, iron, iodine kunye neevithamini B12 ukusilela (,,,).

Ukunqongophala kwesondlo kwezi micronutrients zingakhokelela kwiimpawu ezinje ngokudinwa, ubuthathaka, i-anemia, ukulahleka kwethambo kunye nemicimbi ye-thyroid (,,,).

Ukubandakanya iintlobo zeziqhamo, imifuno, ukutya okuziinkozo, imithombo yeeprotein kunye nokutya okuqinisiweyo yindlela elula yokuqinisekisa ukuba ufumana isondlo esifanelekileyo.

IiVithamini kunye nezongezelelo lolunye ukhetho lokukhawulezisa ukutya kwakho kunye nokuhlawulela ukusilela.

Ukusika inyama kunye neemveliso ezisekwe kwizilwanyana kunokunyusa umngcipheko wokunqongophala kwesondlo. Ukutya okunezandi ezifanelekileyo-mhlawumbi ecaleni kwezongezo- kunokunceda ukunqanda ukusilela.

Ukutya ukuze utye

Ukutya kwemifuno kufuneka kubandakanye ukuxubana kweziqhamo, imifuno, iinkozo, amafutha asempilweni kunye neeproteni.

Ukutshintsha iprotheyini ebonelelwe yinyama ekutyeni kwakho, kubandakanya iintlobo ngeentlobo zokutya okunezinto ezininzi ezineprotein, iimbewu, iimbotyi, itempeh, tofu kunye ne seitan.

Ukuba ulandela ukutya kwe-lacto-ovo-imifuno, amaqanda kunye nobisi nako kunokunyusa iprotein yakho yokutya.

Ukutya ukutya okuxineneyo okunesondlo njengeziqhamo, imifuno kunye neenkozo ezipheleleyo kuya kunika uluhlu lweevithamini kunye neeminerali ezibalulekileyo ukugcwalisa naziphi na izikhewu zesondlo kukutya kwakho.

Ukutya okumbalwa okusempilweni kokutya kwimifuno yemifuno yile:

• Iziqhamo: Ii-apile, iibhanana, amaqunube, iiorenji, iivatala, amapere, iipesika
• Imifuno: Imifuno eluhlaza, i-asparagus, i-broccoli, iitumato, iminqathe
• Iinkozo: Iquinoa, irhasi, i-buckwheat, irayisi, i-oats
• Iimbotyi: Iilentile, iimbotyi, ii-ertyisi, iichickpeas.
• Amantongomane: Iiamangile, ii-walnuts, ii-cashews, i-chestnuts
• Imbewu: Iiflekisi, i-chia kunye ne-hemp seed
• Amafutha asempilweni: Ioyile yekhokhonathi, ioyile yomnquma, iiavokhado
• Iiprotheni: I-Tempeh, i-tofu, i-seitan, i-natto, imvubelo yesondlo, i-spirulina, amaqanda, iimveliso zobisi

Ukutya okunesondlo kwemifuno kubandakanya iintlobo ngeentlobo zokutya okunesondlo njengeziqhamo, imifuno, iinkozo, amafutha asempilweni kunye neeproteni ezisekwe kwizityalo.

Ukutya ekufuneka sikuphephe

Zininzi iindlela ezahlukeneyo zokutya inyama, nganye inezithintelo ezahlukeneyo.

I-Lacto-ovo imifuno, olona hlobo luxhaphakileyo lokutya kwemifuno, kubandakanya ukupheliswa kwayo yonke inyama, iinkukhu kunye nentlanzi.

Ezinye iintlobo zemifuno zinokuthintela ukutya okufana namaqanda kunye nobisi.

Ukutya kwe-vegan yeyona ndlela kuthintelweyo yemifuno kuba kuthintela inyama, iinkukhu, intlanzi, amaqanda, ubisi kunye nezinye iimveliso zezilwanyana.

Ngokuxhomekeke kwiimfuno zakho kunye nezinto ozikhethayo, kuya kufuneka uphephe ukutya okulandelayo kukutya kwemifuno:

• Inyama: Inyama yenkomo, inyama yenkomo kunye nengulube
• Iinkukhu: Inkukhu kunye neturkey
• Intlanzi kunye neentlanzi: Olu thintelo alusebenzi kubantu abagqithisileyo.
• Izithako ezisekwe kwinyama: I-Gelatin, isinqumelo, i-carmine, i-isinglass, i-oleic acid kunye ne-suet
• Amaqanda: Esi sithintelo sisebenza kwimifuno kunye nemifuno ye-lacto.
• Iimveliso zederi: Esi sithintelo kubisi, iyogathi kunye netshizi sisebenza kwiivenji kunye nakwi-ovo-inyama.
• Ezinye iimveliso zezilwanyana: Imifuno inokukhetha ukuphepha ubusi, i-bex kunye ne-pollen.

Uninzi lwabantu abatya imifuno bayayiphepha inyama, iinkukhu kunye nentlanzi. Ukwahluka okuthile kokutya imifuno kungathintela amaqanda, ubisi kunye nezinye iimveliso zezilwanyana.

Isicwangciso sokutya

Ukukunceda ukuba uqalise, nantsi isampulu yeveki enye yokutya isampulu yokutya okune-lacto-ovo-vegetarian.

uMvulo

• Isidlo sakusasa: I-Oatmeal eneziqhamo kunye neflakisi
• Isidlo sasemini: I-veggie eyosiweyo kunye ne-hummus isongele ngetapile zamazambane
• Isidlo sangokuhlwa: I-Tofu banh mi isandwich ene-pickled slaw

uLwesibini

• Isidlo sakusasa: Amaqanda aqhekeziweyo kunye neetumato, igalikhi kunye nama-mushroom
• Isidlo sasemini: Izikhephe zeZucchini zigutyungelwe yimifuno kunye ne-feta kunye nesuphu yetumato
• Isidlo sangokuhlwa: Ichickpea curry kunye nebasmati irayisi

uLwesithathu

• Isidlo sakusasa: Iyogathi yamaGrike enembewu ye-chia kunye namajikijolo
• Isidlo sasemini: Isaladi yeFarro kunye neetumato, ikhukhamba kunye ne-feta ngesuphu ye-lentil enongwe
• Isidlo sangokuhlwa: I-eggplant parmesan enesaladi esecaleni

uLwesine

• Isidlo sakusasa: Ukuqhekeka kukaTofu ngepepile, u-anyanisi kunye nesipinatshi
• Isidlo sasemini: Isitya seBurrito esinerayisi emdaka, iimbotyi, iavokhado, isalsa kunye nemifuno
• Isidlo sangokuhlwa: I-paella yemifuno kunye nesaladi esecaleni

uLwesihlanu

• Isidlo sakusasa: I-toast yengqolowa epheleleyo kunye ne-avocado kunye negwele lesondlo
• Isidlo sasemini: I-tofu pita epokothwe ngepokotho ngesaladi yamaGrike
• Isidlo sangokuhlwa: Iibhola zenyama yequinoa-emnyama kunye ne-zucchini noodles

uMgqibelo

• Isidlo sakusasa: I-Smoothie ye-kale, amajikijolo, iibhanana, ibhotolo yebhotolo kunye nobisi lweamangile
• Isidlo sasemini: I-red lentil veggie burger enesaladi yeavokhado
• Isidlo sangokuhlwa: Isonka esisicaba semifuno egadiweyo kunye nepesto

iCawe

• Isidlo sakusasa: I-Kale kunye ne-potato hash
• Isidlo sasemini: Iipilisi zentsimbi ezifakwe i-tempeh nge-zucchini fritters
• Isidlo sangokuhlwa: Iibhontshisi ezimnyama ezineerayisi ngekholifulawa

Ngasentla yimenyu yesampulu yeyiphi iveki kwisidlo se-lacto-ovo-yemifuno enokubonakala ngathi. Esi sicwangciso sinokuhlengahlengiswa kwezinye iindlela zokutya inyama.

Umgca osezantsi

Uninzi lwabadla imifuno bayayiphepha inyama, iinkukhu kunye nentlanzi, nangona ezinye zithintela amaqanda, ubisi kunye nezinye iimveliso zezilwanyana.

Ukutya okunesondlo kwemifuno kunye nokutya okunesondlo okufana nemveliso, iinkozo, amafutha asempilweni kunye neprotein esekwe kwizityalo inokunika izibonelelo ezininzi, kodwa inokunyusa umngcipheko wokunqongophala kwesondlo ukuba ayicwangciswanga kakuhle.

Qiniseka ukuba ujonge ingqalelo kwizondlo ezimbalwa eziphambili kwaye ujikeleze ukutya kwakho ngeendlela ezahlukeneyo zokutya okusempilweni. Ngale ndlela, uyakonwabela izibonelelo zokutya inyama ngelixa unciphisa iziphumo ebezingalindelekanga.