John Myers
Labo abadla ukudla okulinganiselayo kwemifino abadingi izithasiselo zokudla. Nokho, ezinye izakhamzimba azivamile ukutholakala emikhiqizweni yezitshalo kunasenyameni. Ngakho-ke abantu abadla imifino kufanele baqinisekise ukuthi badla ngokwanele okunye ukudla. Lokhu kuyiqiniso nakakhulu lapho yonke imikhiqizo yezilwane igwenywa, njengoba kwenza ama-vegans.
Amaprotheni, i-iron, i-iodine, uvithamini B12, nama-omega-3 fatty acids aphakathi kwezakhi esivame ukuzithola enyameni nasezinhlanzini. Ukuze kuvinjwe ukuntula, nokho, abadla imifino akudingeki basebenzise izithasiselo zokudla. Imikhiqizo yemifino nayo ihlinzeka ngakho ngokwanele, inqobo nje uma itholakala njalo kumenyu. Ulwelwe, ngokwesibonelo, luphezulu ohlwini uma kukhulunywa ngokuqukethwe kwe-iodine ekudleni.
Isidingo samaprotheni singambozwa ngemifino, njengobhontshisi, udali, nophizi. Naka inhlanganisela yemikhiqizo ehlukene yamaprotheni ukuze uthole wonke ama-amino acid abalulekile. Ubhontshisi wesoya, i-tofu, namantongomane nawo anothe ngamaprotheni. Futhi ayimithombo yemifino yensimbi. Imbewu yamabele, i-oatmeal, kanye nethanga kucebile kakhulu kumaminerali, njengemikhiqizo yesoya kanye nemifino efana nodali, ubhontshisi omhlophe, nophizi. Endabeni yokuntuleka kwe-iron ikakhulukazi, kufanele kukhunjulwe ukuthi umzimba awukwazi ukumunca insimbi emikhiqizweni yezitshalo ngokuphumelelayo njengensimbi evela emikhiqizweni yezilwane. Ukudla kanyekanye kwe-vitamin C, isibonelo ngendlela yejusi yewolintshi, kunomphumela osekelayo. Ngakolunye uhlangothi, ikhofi netiye elimnyama livimbela ukumuncwa kwensimbi.
Ukuntuleka kwevithamini B12 empeleni akuvamile kubantu abadla imifino. Esikhundleni sezithako zokudla, kuhle ukufaka imikhiqizo yobisi namaqanda kumenyu. Ama-Vegans angasebenzisa imikhiqizo esekelwe ezitshalweni ehlanganiswe ne-vitamin B12, efana nezinhlamvu zasekuseni noma ubisi lwesoya. Ikakhulukazi abesifazane abakhulelwe kufanele baqinisekise ukuthi bahlinzekwa ngokwanele.
Inhlanzi inothe nge-iodine ebalulekile. Uma lo mthombo we-iodine ungekho, usawoti wetafula one-iodine kufanele nakanjani usetshenziswe lapho kulungiswa ukudla. Ukudla kwasolwandle nezinhlanzi nakho kungumthombo obalulekile we-omega-3 fatty acids. Abadla imifino kanye nemifino bazothola imikhiqizo enothile njengemajarini njengenye indlela. Ngaphezu kwalokho, ukusetshenziswa kwamafutha athile kungavala isidingo sama-omega-3 fatty acids. Amafutha e-rapeseed, amafutha e-linseed, namafutha e-walnut afanelekile kulokhu.
Kodwa-ke, uma abantu abadla imifino bengakwazi ukumboza ngokugcwele izidingo zabo zokudla okunomsoco ngokudla okunomsoco, izithasiselo zokudla zingase zibe indlela yokuzikhethela. Lokhu kungaba njalo, isibonelo, ngesikhathi sokukhulelwa. Kodwa-ke, amalungiselelo anjalo kufanele athathwe kuphela uma ukuntula sekunqunywe ngokwezokwelapha. Ngakho-ke ukubonisana nodokotela kusengaphambili kubalulekile.
