Fumanisa ukuba zeziphi izibonelelo kunye nezinto ezingalunganga ngokuba ngumlimi wemifuno
Umxholo
- Ovolactovegetarians
- Ukungqongqo kwemifuno
- Umthambo
- Izidenge
- Ukutya iziqhamo
- Ukutya ekungafunekiyo ukuba ungatyi mfuno
Kuba ityebile kwifayibha, iinkozo, iziqhamo kunye nemifuno, ukutya kwemifuno kunezibonelelo njengokunciphisa umngcipheko wesifo sentliziyo, umhlaza kunye nokunceda ukulawula ubunzima kunye nokuhamba kwamathumbu, ukongeza ekukhuseleni ubomi bezilwanyana.
Nangona kunjalo, njengako nakuphi na ukutya, xa ukutya kungakhange kwenziwe kakuhle okanye xa kuthintelwe kakhulu kukutya okwahlukeneyo, indlela yokuphila yemifuno inokuzisa iziphene ezinje ngomngcipheko okhulayo weengxaki ezinje ngeanemia, i-osteoporosis kunye nokuqunjelwa.
Apha ngezantsi kukho umahluko kunye noncedo kunye nokungalunganga kuhlobo ngalunye lokutya inyama.
Ovolactovegetarians
Kolu hlobo lokutya, zonke iintlobo zenyama, intlanzi, ukutya kwaselwandle kunye nezinto eziphuma kuzo, ezinjenge hamburger, ham, isoseji kunye nesoseji azifakwanga kwisidlo. Nangona kunjalo, amaqanda, ubisi kunye neemveliso zobisi ziyavunyelwa njengokutya kwezilwanyana, zonyusa iintlobo zokutya, kodwa kukwakho nabantu abatya imifuno kuphela abakhetha ukusebenzisa ubisi kuphela okanye iqanda kuphela ekudleni.
| Izibonelelo | Ukungancedi |
Ukunciphisa ukusetyenziswa kwe-cholesterol; | Uthintelo lokondla; |
| Ukuncipha kwempembelelo kokusingqongileyo kunye nongcoliseko; | Ukuncipha kokusetyenziswa kwentsimbi ekumgangatho ophezulu; |
| Ukusetyenziswa kakhulu kwee-antioxidants. | --- |
Olu lolona hlobo lulula lokutya imifuno onokululandela, njengoko ikuvumela ukuba usebenzise iintlobo ezahlukeneyo zokulungiselela ukutya okusebenzisa ubisi kunye namaqanda kwiresiphi. Bona umzekelo wemenyu apha.
Ukungqongqo kwemifuno
Kolu hlobo lokutya, akukho kutya kwemvelaphi yezilwanyana okutyiweyo, njengobusi, amaqanda, inyama, intlanzi, ubisi kunye nezinto ezivela kuzo.
| Izibonelelo | Ukungancedi |
Ukuphelisa ukusetyenziswa kwe-cholesterol ekudleni; | Ukuphulukana nobisi njengomthombo wecalcium ekutyeni; |
| Ukukhuselwa kunye nokulwa ukuxhatshazwa kwezilwanyana ukuvelisa ukutya. | Ukuphulukana nemithombo B yeevithamini ezinzima; |
| --- | Ukuphulukana nemithombo ephezulu yeeprotheyini ekutyeni. |
Kolu hlobo lokutya imifuno kuphela, ubisi lwenkomo luthathelwa indawo ziimifuno zemifuno, ezinje ngesoya kunye neeamangile, kwaye iqanda lithathelwa indawo yimithombo yeeprotein zemifuno, ezinje ngesoya, iilentile neembotyi. Funda indlela yokwenza i-vegan chocolate ekhaya.
Umthambo
Ukongeza kokungakutyi nakuphi na ukutya okunemvelaphi yezilwanyana, abo babambeleyo kule ndlela yokuphila abayisebenzisi nantoni na evela ngqo kwizilwanyana, ezinje ngoboya, isikhumba kunye nesilika, kwaye abazisebenzisi izinto zokuthambisa ezivavanyiweyo kwizilwanyana.
| Izibonelelo | Ukungancedi |
Ukuphelisa ukusetyenziswa kwe-cholesterol ekudleni; | Ukuphulukana nobisi njengomthombo wecalcium ekutyeni; |
| Ukukhuselwa kunye nokulwa ukuxhatshazwa kwezilwanyana ukuvelisa ukutya, izixhobo kunye neemveliso zabathengi. | Ukuphulukana nemithombo B yeevithamini ezinzima; |
| --- | Ukuphulukana nemithombo ephezulu yeeprotheyini ekutyeni. |
Ukufezekisa indlela yokuphila ye-vegan, umntu kufuneka anike ingqalelo kwizithako zazo zonke iintlobo zeemveliso, ezinje ngeekhrim zezithambiso, izithambiso, iimpahla, izihlangu kunye nezinto zoncedo.
Ukuqonda ngcono, jonga umzekelo wemenyu yokutya yemifuno kwaye ufumanise ukuba yeyiphi imifuno yokutya ephezulu kwiiproteni.
Izidenge
Batya ukutya okuluhlaza kuphela, kwaye yimifuno kuphela, iziqhamo, amandongomane kunye neenkozo ezihlumayo ezingafunekiyo ezibandakanyiweyo kukutya.
| Izibonelelo | Ukungancedi |
Ukupheliswa kokutya okusetyenzisiweyo; | Ukunciphisa ukutya okwahlukeneyo; |
| Ukuncipha kokusetyenziswa kwezongezo zokutya kunye nedayi; | Umngcipheko owandayo wokuqhinwa; |
| Ukwanda kokusetyenziswa kwefayibha. | Ukwehlisa ukufunxeka iivithamini kunye neeminerali emathunjini. |
Owona mqobo uphambili kukucutha kwenani leeprotein ezisetyenzisiweyo, kuba iimbotyi, iimbotyi zesoya, umbona kunye nee-ertyisi, eyona mithombo iphambili yeeproteni kwimvelaphi yezityalo, nayo ayifakwanga ekutyeni. Ukongeza, iintlobo zokutya zilinganiselwe kakhulu, ekwabangelwa bubunzima bokufumana ukutya okutsha. Bona ezinye iinkcukacha kunye nemenyu yesampulu yokutya apha.
Ukutya iziqhamo
Bondla kuphela iziqhamo, ngaloo ndlela bathintela konke ukutya okuvela kwimvelaphi yezilwanyana, iingcambu kunye namahlumela. Eyona nto iphambili kuyo kukuba ukongeza ukwala ukufaka isandla ekuxhatshazweni nasekufeni kwezilwanyana, bayala ukuthatha inxaxheba ekufeni kwezityalo.
| Izibonelelo | Ukungancedi |
Ukukhuselwa kwendalo, izilwanyana kunye nezityalo; | Ukuthintela ukutya okuphezulu, kunzima ukuthobela; |
| Ukusetyenziswa kokutya kwendalo kuphela, ukunqanda okusetyenzisiweyo; | Ukuphulukana nokusetyenziswa kweeproteni zemifuno ezisemgangathweni; |
| Ukusetyenziswa kakhulu kwee-antioxidants, iivithamini kunye neeminerali. | Ukuphulukana neevithamini kunye neeminerali ezikhoyo kwimifuno; |
| --- | Ukuncipha kokusetyenziswa kwentsimbi kunye necalcium. |
Ngokufanelekileyo, olu hlobo lokutya kwemifuno kufuneka lukhatshwe ngugqirha kunye nesondlo, njengoko kuhlala kukho imfuneko yokusebenzisa izongezo zokutya zentsimbi, ikhalsiyam kunye nevithamini B12. Ukongeza, kubalulekile ukuba ukhumbule ukuba isongezelelo se-vitamin B12 kufuneka sityiwe zizo zonke iintlobo zabantu abatya inyama, kuba le vithamini ayifumaneki kukutya okuvela kwimvelaphi yezityalo. Funda ukuba ungakuphepha njani ukungabikho kwezondlo kwizidlo zemifuno.
Ukutya ekungafunekiyo ukuba ungatyi mfuno
Kucetyiswa
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