Ukutya kwemifuno kwakhona kuphinda kwintando. Okwangoku, izondlo kunye noogqirha bayaqhubeka bebuza ukuba ngaba oku kuncedo kwimpilo. Enyanisweni, ukukhathazeka akubangelwa luhlobo lokutya ngokwalo, kodwa indlela esiyifumana kuyo idla kakubi. Emva koko, into ephambili ekusetyenzisweni kwezityalo ezisekelwe kukutya okuchanekileyo kwezondlo. Siyayiqonda njengento yokulahla inyama ...
AmaVilgari ayabandakanyekanga ngokupheleleyo ekudleni kwabo kungekhona inyama kunye nentlanzi kuphela, kodwa nayo yonke imveliso yemvelaphi yezilwanyana, kwaye le yintwazi enzima, iimveliso zobisi kunye nebhotela. Abanye baye kwizityalo kuphela ngenxa yokuba zifashini. Okwangoku, oogqirha babethelela inkolelo yokuba olu hlobo lokutya lusempilweni yabo bonke. Enyanisweni, ukuqinisekisa ukuba ukutya okunjalo kwakuzaliswe kuzo zonke iindawo, oku kufuneka kunikwe ixesha elininzi, umgudu kunye nokuqwalaselwa. Masifunde yonke inyaniso kunye neengcamango eziphosakeleyo!
1. Ukutya okunempilo!
Ewe, kunjalo. Enyanisweni, kulula ukugqithiswa kwaye kuncinci. Kwakukho ubuncinci beesxibisi kunye nama-hormone athile kunye namayeza e-antibiotic aqokelele ngaphezu kwemveliso yenyama. Akusiyo imfihlo ukuba iinkomo neenkukhu zinyuka kwifowuni kunye nama-hormonal and bioadditives. Esi sityalo silinganisa ezininzi iivithamini kunye nezondlo, ngoko izityalo zineenkcaso eziphezulu kakhulu kwizifo. Phakathi kwabo, umngcipheko womhlaza ungaphantsi kwe-40%, i-coronaropathy-ukuya kuma-30%, ukufa kwangaphambi kokusweleka-20%. Ngelo xesha, izityalo zineemfuyo ezidlula i-anemia ngaphezu kwabanye, zihlala zifumana ubuncipheko be-micronutrients and minerals.
2. Bonke abantu kufuneka badle inyama
Oku akunjalo! Akukho bubungqina bokuqinisekisa ukuba umzimba womntu awuyi kusebenza ngaphandle kokufumana iiprotheni zezilwanyana. Ngexesha elifanayo, iiprotheni zezilwanyana zizinto ezifanelekileyo zokwakha kwindlela yethu ye-muscular kwaye, ukwakha isiseko sokutya okufanelekileyo, kunika ingqiqo ehlala njalo.
3. IRussia ibonwa ngabantu abadlayo
Yinyaniso. E-Rashiya, ngaphantsi kwe-1% yabasityalo. E-Melika, bancinane - 2.5%. ECanada - 4%.
4. Ukuba yintlobo yemifuno kusho nje ukungabandakanyi inyama ekudleni
Oku akunjalo! Okokuqala, oku kuthetha ukutshintshwa kwiprotheni yezilwanyana kunye nemifuno. Ayikho into yakhe, kodwa enye indawo. Endaweni yenyama, kufuneka udle ukutya okuqukethe iprotheni yemifino imihla ngemihla: iimbotyi, iilentiy, i-soy, iimbotyi. Kananjalo ekudleni kwakho kufuneka kube njalo ukutya okutya, iinantongomane, imbewu. Bakhonza njengengxenye yamacronutrients kunye neemaminerali eziqulethwe kwinyama (ngokuyinhloko i-magnesium, i-zinc). Ngokutya okunjalo okufanelekileyo kwezondlo uya kuzisa umzimba wakho, kwaye ungayi kulamba.
5. Unokuhamba kwimifuno kuphela xa usukhulile
Ewe, kunjalo. Ngako oko, ukutya okuhlanganisiwe kulungelelanise nawuphi na ubudala. Nangona kunjalo, oogqirha bezilwanyana baqaphela ukutya kwezityalo zemifuno yabantwana. Ngokuqhelekileyo bazinikela kubomama-izityalo ngexesha lokukhulelwa ukubuyela okwesikhashana ekudleni okanye ukutya okudityanisiweyo kwintlanzi, kubandakanywa amaqanda enkukhu. Umzimba womntwana ufuna kakhulu iiprotheni zemvelaphi yezilwanyana.
6. I-Vegetarianism inceda ukunciphisa umzimba
Akunjalo! Oku akusiyo ukutya kunoma ubani ofuna ukulahlekelwa ngumzimba! Mhlawumbi uya kulahleka ubunzima xa uhlala ujwayele ukutya ukutya okunamafutha kuphela kwaye kuninzi. Nangona kunjalo, ngokuqhelekileyo abantu abatsha abangadli inyama baya kuphucula! Kutheni? Ukuze ufumane umlinganiselo ofanayo wamandla njenge-steak yokudla inyama okanye intlanzi yeflanzi inika, kufuneka uyidle, umzekelo, isitya sonke seembotyi okanye i-soybean (apho iikhalori ezongezelelweyo zivela khona). Ngokuqhelekileyo abantu abagqithisekayo ngemifuno banokuphela ukuphupha ngokutya okuchanekileyo kwezondlo. Umzimba wabo awulinganisekanga. Ngokuqhelekileyo bafuna idyo elimnandi. Ukusebenzisa amaninzi ama-carbohydrate (i-pasta, imifuno eluhlaza, izithelo), banakho amathuba kunokuba nabani na umntu ukuba abe mngciphekweni wezinga lokushukela egazini. Ukutya rhoqo kwiprotheni emzimbeni kugcina izinga leswekile kwisigqirha.
7. Iintengiso kufuneka zenziwe kuphela kwiindawo zokutya ezempilo
Akunjalo. Imveliso yezilwanyana (ezifana ne-soy kunye ne-derivatives yayo, i-lentils, i-bran kunye ne-pasta ukusuka kumgubo ococekileyo) inokuthengwa kuyo nayiphi na ivenkile okanye esitolo esiseduze.
Imizekelo yezidlo zemifuno
Isobho se-pure se-green pea
• Iipilisi zeepasta eziluhlaza (okanye i-asparagus)
• Ukuhlwayela kunye neengcambu
• ilitha 1 yamanzi
• 1 tbsp. l. ioli yeoli
• i-Thyme
Iigrasi ezihlaza okanye i-asparagus ibilise kwimhluzi yemifuno. Yongeza iminqumo, iintlobo ezininzi zeengcambu kunye neengcambu, xuba konke. Khonza ngeentambo zezonka ezimnyama uze ufefe ngembewu yesesame.
Cutlets kwi ientienti
• I-Glass yeententi
• Isiqingatha intloko yekholifulawa
• Basil
• I-Paprika
• Uluhlu
• Leek
• I-parsley emhlophe, i-ginger
Iilentili zijikiweyo emanzini kwaye zibilisiwe. Beka i-cauliflower ekubiliseni amanzi anamanzi kwaye upheke imizuzu emi-5. Hlanganisa iilenti kunye nekholifulawa, faka ixesha lokutya kunye nemifino, umgubo omncinci kwaye udibanise kakuhle. Yenza i-cutlets kunye nefry kuze kube yinto enqabileyo. Ukwahlula amahlumelo aqhotyoshelwe kakuhle. Yongeza amantongwane kwaye uthele i-yogurt.
Imifuno ehlanjisiweyo
• Zucchini
• Iikroti ezisikiweyo
• Utamatisi
• anyanisi
• I-Curry
• Umnyama omnyama
• I-Cumin
Gquba yonke imifuno kwioli yezolimo kwaye usebenze ngelayisi e-brown.