Ngexesha lokukhulelwa, ukutshintsha kwesondlo kwabasetyhini kufuna utshintsho kakhulu. Ayisiyo kangako umbuzo weekhalori kodwa endaweni yegalelo lesondlo elifunekayo kuphuhliso oluchanekileyo lomntwana kunye nokuba umama abe nokukhulelwa okunempilo. Bonke abasetyhini abakhulelweyo kufuneka bathathe isongezelelo sevithamini esiqinisekisa ukuba igalelo lezi vithamini zibalulekileyo zigqunywe ngokwaneleyo.
Ngokubanzi, ukutya okuqhelekileyo kunye nokutya okusempilweni okubandakanya ukutya kwazo zonke iintlobo kwanele ukukhawulela ezi mfuno. Nangona kunjalo, xa usitya imifuno okanye ukutya okunemifuno kwaye ukhulelwe, kufuneka uthathe amanyathelo athile okuqinisekisa ukuba awunasiphene kwindlela otya ngayo.
Okokuqala kuya kufuneka ubonane nogqirha wakho okhulelweyo okanye umbelekisi uhlobo lwakho lokutya. Ngale ndlela, ukongeza ekumiseleni isongezelelo sevithamini, banokukucebisa ngendlela efanelekileyo yokutya ukuze ungalahli naziphi na izakha mzimba, iiminerali okanye iivithamini.
Iivithamini kunye nezakha mzimba ezibalulekileyo
Oku kubaluleke kakhulu, kuba nangona uqinisekisa ngokubanzi ukuba indlela otya ngayo ayinazondlo, ngexesha lokukhulelwa iimfuno zikhula ngeepesenti ezahlukeneyo. Makhe sijonge zithini izondlo ezibalulekileyo ekufuneka uzilumkele, ezibaluleke kakhulu zezi:
- Isinyithi, siyimfuneko ekubunjweni kweeseli ezibomvu zegazi. Ungayifumana kwimifuno eluhlaza emnyama enamagqabi anje ngesipinatshi, ikhaphetshu, okanye imifuno yekhola. Khathalela ukucoceka kwemifuno ukuthintela i-toxoplasmosis. Kule nto kufuneka uhlambe igqabi ngalinye lemifuno oza kuyitya kakuhle. Unokufumana isinyithi ngaphakathi isoya kunye nokutya okuvelisiweyo Inje nge tofu. Kwimidumba efana neelentile okanye iimbotyi nakwezinye ukutya okuziinkozo. Njengengcebiso eyongezelelekileyo, zama ukutya ukutya okutyebileyo ngentsimbi okuhamba nabanye okutyebise ivithamin C. Le vithamini inceda ukuphucula ukufunxeka kwentsimbi, uthathe iorenji emva kwesitya esityetyiswe ngentsimbi, umzekelo.
- Iiproteni, iimfuno ngexesha lokukhulelwa zonyuka nge-30%. Ke ngoko akufuneki ukutyeshele ukutya kwakho iiprotein. Ukuba utya imifuno, unokufumana isixa esikhulu seprotein kumaqanda, ubisi, ubisi, kunye nobusi. Kwimeko apho une-vegan kwaye ungathathi nayiphi na imveliso yezilwanyana, kufuneka qiniseka ukuba ufumana iprotein eyaneleyo esekwe kwizityalo ekutyeni kwakho. Thatha iimbotyi, iziqhamo, imifuno, amandongomane, ukutya okuziinkozo okugcweleyo, kunye nesoya kunye nezinye izinto ezivela kuzo.
- I-calcium ibalulekile ekukhuleni kosana. Kwaye ukwenziwa kwamathambo akho kunye namazinyo, izihlunu zakho kunye nokusebenza gazi okufanelekileyo. Kuya kufuneka ufake ukutya okune-calcium ekutyeni okutyayo, uhlala uqinisekisa ukuba iimveliso zenziwe nge-pasteurized. Ukuba une-vegan, yitya ukutya okuninzi okusuka kwisoya, njengobisi. Unokufumana ikhalsiyam kwezinye iimbewu, njengeesame okanye iiamangile.
- Vitamin B12, ebaluleke kakhulu ekukhuleni kwengqondo. Ukuba utya amaqanda, i-yolk inexabiso elikhulu le-B12, ke musa ukuthandabuza ukufaka amaqanda aliqela ngeveki kwizidlo zakho. Ukuba awukutyanga oku kutya, kuya kufuneka ukujonge kwezinye iintlobo zokutya eziveliswe kwiimbotyi zesoya ezinegwele, ezinjengemiso.
Ukutya ekutyeni okhulelweyo kwemifuno kufuneka kubandakanya
Nawuphi na umfazi okhulelweyo kufuneka aqwalasele ukutya kwakhe ngeli xesha, kwaye andise ngexesha lokuncancisa. Kodwa kwimeko yemifuno ekhulelweyo okanye imifuno, kubaluleke ngakumbi ukunikezela ixesha ekutyeni. Ukuba le yimeko yakho, kuya kufuneka ukhangele ukutya okuhlangabezana neemfuno zesondlo ongayifumaniyo kwimveliso yezilwanyana.
Kuya kufuneka ube ngqongqo xa ukhetha ukutya okwakha ukutya kwakho. Ukuze ukwazi indawo yezakhamzimba zemvelaphi yezilwanyana, Ngezinye ezivela kwimvelaphi yezityalo ezihlangabezana neemfuno zakho. Bandakanya ekutyeni okutyayo njengoku:
- Iimbotyi, amandongomane, iimbewu kunye ne-tofu, ukutya okubonelelayo isinyithi kunye ne-zinc.
- Verduras zazo zonke iintlobo, ngakumbi ezo zinamagqabi aluhlaza mnyama ngenxa yomxholo wazo wentsimbi.
- Ideri ityetyisiwe calcioNokuba zezesilwanyana okanye zezityalo.
- Iziqhamo zamaxesha, ukutya okuphantsi kwiikhalori kunye neeswekile eziza kukubonelela ngesixa esikhulu iivithamini kunye neemaminerali.
- IiCarbohydrate, ngokukhethekileyo ukutya okuziinkozo okugcweleyo okufana nesonka, okanye ingqolowa epheleleyo.
- Ioyile yemifuno enje omega3Ungayifumana kwiintlanzi ezinamanqatha njenge salmon. Ukuba uyi-vegan, uyakuyifumana kwimbewu yeflakisi kunye nee-walnuts, ukongeza kwioyile ye-oliva enyulu.