Ngabe ingane yakho eyeve eshumini nambili ifuna ukuba ngumuntu odla imifino kuphela?

Ebusheni kuvame ukuba nezinguquko ekwakhekeni komzimba ezivumela ushintsho emikhubeni yokudla, ethonywe izidingo ezintsha zokudla okunomsoco eziphendula ekwandeni kwesisindo esinciphile emadodeni, kanye nokufakwa kwamafutha emantombazaneni. A Idokhumenti ye-AEP, ikhomba ukuthi ukufakwa okunconywayo kule minyaka kufanele kuhlobene kakhulu nezinga lokukhula noma iminyaka yobudala, kuneminyaka yobudala.

Kamuva, ngizobhala lezo - ngokombono wodokotela bezingane baseSpain - okuyiziphambeko ezivame kakhulu ekudleni kule minyaka; Manje ngifuna ukwethula isihloko esithokozisayo mhlawumbe esiphendula ukukhathazeka kwalabo bantu abasha eninabo ekhaya. Ingabe mayelana ukudla kwabantu abangadli imifino kuphela, okuhlelwe kahle, okungahlangabezana ngokuphelele nezidingo zokudla okunempilo, ngisho nakuleso sigaba soshintsho.

La Isazi sezokudla saseCanada uChantal Poirier iyavumelana nesitatimende sami sokugcina, yize ushintsho ekudleni kumele luhambisane no-a umzamo wokuthola izakhamzimba ezidingekayo nsuku zonke. I-Poirier ngakho-ke ibekwe enkambweni ekhulayo yokuguqula imikhuba yokudla, ukuqeda inyama - kufaka phakathi izinkukhu - nenhlanzi (futhi esimweni semifino, nanoma yisiphi isilwane esivela). Kungani osemusha eyeka ukudla inyama noma inhlanzi? Ngokuyisisekelo ngezizathu zokuziphatha (noma zemibono) eziphikisana nokuhlupheka kwezilwane ezikhuliselwa ukusetshenziswa ngabantu.

Izidingo zokudla okunomsoco ebusheni.

Kubukeka sengathi kuze kube yiminyaka eyi-11 yehlukile, futhi yehlukahluka kusuka kuleyo minyaka (izakhamzimba eziyinhloko zimelwe etafuleni elingezansi); Zikhonjiswa njalo maqondana nokusetshenziswa kwansuku zonke:

• 1g ngekhilogremu ngayinye. amaprotheni kubo bobubili ubulili phakathi kweminyaka eyi-11 nengu-14; 0,9 no-0,8 kwabesilisa nabesifazane (ngokulandelana) phakathi kweminyaka eyi-15 nengu-18.

Amaphrotheni azonikela phakathi kwamaphesenti ayi-10 no-15 wamakhalori akwekudla anenani le-biological. I-AEP ibhekisa kubo njengabavela ezilwaneni, ngakho esigabeni sokugcina, ngizohlinzeka ngemininingwane eminingi ngokufaneleka kokudla kwabantu abadla imifino kuphela

• Ingqikithi yamafutha izomela ama-calories angu-30%; amafutha anele, amaphesenti ayi-10 we-caloric ephelele yokudla; ukudla kwe-cholesterol kuzoba ngaphansi kuka-300 mg / ngosuku.

"Azikho izincomo ezicacisiwe zama-acids amaningi we-polyunsaturated fatty acids, yize ukudla okwahlukahlukene futhi okunomsoco kuvame ukuhlinzeka inani elanele lawo"

• I-Los ama-carbohydrate kufanele amele phakathi kwamaphesenti angama-55 kuya kwangu-60 wokudla kwekhalori. Ngendlela yama-carbohydrate ayinkimbinkimbi - ahlinzeka ngokusanhlamvu, izithelo nemifino (okwakamuva nakho kungumthombo omuhle we-fiber)
• Amavithamini ayadingeka ukuxhasa izidingo zamandla; namaminerali kufanele abekhona, ngokunakekela okukhethekile i-ayoni - emantombazaneni nasabagijimi abasesikhathini. Kule ndatshana ngu Inhliziyo IsisekeloUzothola imininingwane yokudla okuyimvelaphi yezilwane nemifino ecebile ngensimbi.

Ukufeza ukutholakala okwanele kwezakhamzimba, ukudla kufanele kube nokulinganisela ngangokunokwenzeka.

Imikhuba engalungile.

Futhi okwenziwe ngokuphelele (hhayi kuphela kwentsha): ngikhuluma ngakho okungahambi kahle ngendlela yokudla (ukweqa ukudla, njll.); sebenzisa izitsha ezilungiselelwe njalo; yeqa ukudla kwasekuseni

Kule minyaka kubuye kudliwe kakhulu ukudla okulula okunoshukela noma okunosawoti phakathi kokudla, kanye neziphuzo ezinoshukela neziphuzo ezibandayo; ngakolunye uhlangothi, abafana namantombazane baqala ukuphuza utshwala. Futhi ukudla okunomkhawulo akuhloselwe ukunciphisa isisindo ngesikhathi esifushane.

Ukuphepha kokudla kwemifino ebusheni.

Ungakuthatha njengodaba oluphikisanayo, futhi ungangabaza uma ngabe enye yezingane zakho ihlose ukukuyeka ukusetshenziswa kwanoma yiluphi uhlobo lwenyama (inyama yenkomo, inkukhu, inhlanzi); iseluleko sokuqala ukuthi uzazise kahle, kepha uyeke ukubandlulula. Kunabantu abaningi abadla imifino kuphela (i-ovo-lacto) nama-vegans, futhi ezimweni eziningi umkhuba uqale ebuntwaneni.

Ngokusho iSpain Vegetarian Union, lokhu kudla, “uma kuhlelwe kahle, zifanele zonke izigaba zomjikelezo wempilo (kufaka phakathi ukukhulelwa nokuncelisa. ”Zingabhekana nezidingo zokudla okunomsoco ezinganeni, futhi azithiyi ukukhula okujwayelekile. Ziphinde zinikeze izinzuzo ezithile njengokudla okuphansi kwe-cholesterol, amafutha agcwele, kanye nokusetshenziswa kakhulu kokudla okususelwa ezitshalweni Luhlobo yokudla okuhambisana nokuvimbela ukukhuluphala ngokweqile.

I-American Dietetic Association iyavuma ukuthi izidlo zemifino (kufaka phakathi i-vegan) zinempilo futhi zanele ngokomsoco

Okuthunyelwe kwangaphambilini kuphakamisa ezinye izinzuzo, ngaphezu kwalezo ezishiwo, njenge- ukunciphisa ukusetshenziswa kwamaswidi, ukudla okusheshayo nokudla okulula okunosawoti; Futhi-ke lokhu kuhlanganisa, ngoba kulesi sigaba sempilo, ukulingisa nezinguquko ezingokomzwelo kubangela ukuthambekela okuthile kokudla ukudla okungenampilo.

Kufanele kushiwo ukuthi kulawo mantombazane nalabo bafana asebeke baba nezinkinga zokudla, ukudla okudla imifino kuyinto ejwayelekile, yingakho odokotela nezazi zokudla kufanele ukulungele kahle ukukhipha izimpawu zokuphazamiseka kokudla. Lapho wonke amaqembu ezakhamzimba (ama-carbohydrate, amaprotheni - imifino -, amavithamini kanye namaminerali) enakwa ekudleni kwansuku zonke, ukudla imifino akuyona inkinga.

Umnikelo owengeziwe.

Ukuthi akuyona inkinga kuliqiniso, kepha sihamba ngezingxenye; Okokuqala, kungadingeka usizo lochwepheshe bokudla komuntu, noma okungenani kusukela ekubonisaneni nebhizinisi elikhethekile. Yini enye:

• Lendisa ukunakwa okukhethekile ku-iron, calcium ne-zinc, ngoba amaminerali atholakala kalula ngokudla okunomsoco, kepha kufanele uqinisekise umnikelo wazo uma izingane zifuna ukuba imifino. Isibonelo, kukhona i-ayoni emifino eluhlaza eluhlaza kanye ne-calcium kumantongomane nemidumba. Ngokuqondene ne-zinc, lapho ubisi lungadliwanga, ungasebenzisa futhi imidumba / amantongomane.
• Njengoba wazi, ukukhanya kwelanga kungumthombo oyinhloko wevithamini D, kodwa futhi kutholakala kubisi oluqinile; Ubisi lwezilwane aludliwe yimifino, ngakho-ke uma lokhu kuyindaba yakho ungaxhumana nochwepheshe uma kwenzeka ungabaza.
• I-Vitamin B12: namuhla kunemikhiqizo enothisiwe (okusanhlamvu, okususelwa ku-soy), kepha imvamisa kutholakala ekudleni okuvela ezilwaneni (inyama, ubisi, amaqanda); Uma zonke zikhishelwe, kungakuhle ukuthi uthathe uhlobo oluthile lwesengezo, kepha nencwadi kadokotela, ngoba ibandakanyeka ekuthuthukisweni kwe-neuron.
• Amaprotheni emifino anekhwalithi enhle kakhulu: imidumba, okusanhlamvu okuphelele, amantongomane, i-tofu, ...
• Amantongomane, imbewu kanye namafutha wakamuva, aqukethe ama-acid abalulekile, kanye nomndeni wakwa-Omega 3

Kunoma ikuphi, ngeluleka - ngaphezu kokubonisana nochwepheshe - ukuthi noma yimuphi umuntu osemusha 'oshintshela ekudleni imifino kuphela', ukwenze ukwazi izizathu zokuthi kungani ukhetha lokhu kudla, hhayi ngokulandela imfashini, engathiya ibhalansi efanele yokudla okunempilo.

Izithombe - (Okokuqala nesibili) UMnyango Wezolimo (i-USDA), U-Arbron