Ngesikhathi sokukhulelwa, izidingo zabesifazane zokudla okunempilo ziyashintsha ngokuphawulekayo. Akuwona umbuzo wama-calories amaningi kepha kunalokho, ngeminikelo ebalulekile yokudla okunempilo ekukhuleni okulungile kombungu nokuthi umama akhulelwe okunempilo. Bonke abesifazane abakhulelwe kufanele bathathe isengezo samavithamini esiqinisekisa ukuthi umnikelo wala mavithamini abalulekile umbozwe ngokwanele.
Futhi, ngokujwayelekile, ukudla okujwayelekile nokunempilo okubandakanya ukudla kwazo zonke izinhlobo kwanele ukumboza lezi zidingo. Noma kunjalo, lapho uthola ukudla okudla imifino noma i-vegan futhi ukhulelwe, kufanele uthathe izinyathelo ezithile zokuqapha ukuqinisekisa ukuthi awunakho ukusilela okukhulu ekudleni kwakho.
Okokuqala nje kufanele uthintane nodokotela wakho okhulelwe noma umbelethisi uhlobo lokudla kwakho. Ngale ndlela, ngaphezu kokuyalela isengezo samavithamini, bangakweluleka ngendlela engcono yokudla ukuze ungalahlekelwa izakhi zomzimba ezibalulekile, amaminerali noma amavithamini.
Amavithamini nezakhi zomzimba ezibalulekile
Lokhu kubaluleke kakhulu, ngoba yize ujwayele ukubuka ukuthi indlela odla ngayo ayinawo umsoco, ngesikhathi sokukhulelwa izidingo ziyanda ngamaphesenti ahlukene. Ake sihlole yini leyo micimbi ebalulekile okufanele uyiqaphele, okubaluleke kakhulu yile:
- Insimbi, edingekayo ekwakheni amangqamuzana abomvu egazi. Ungayithola kwimifino eluhlaza enamaqabunga aluhlaza njengesipinashi, iklabishi noma imifino ye-collard. Nakekela kahle inhlanzeko yemifino ukugwema i-toxoplasmosis. Ukuze wenze lokhu, kufanele ugeze iqabunga ngalinye lemifino ozolidla kahle. Ungathola futhi insimbi ku- isoya kanye nokudla okutholakele ngayo njenge-tofu. Futhi, ngemidumba efana nodali noma ubhontshisi nakwezinye izinhlamvu zokusanhlamvu ezigcwele. Njengesincomo esingeziwe, zama ukudla ukudla okunothe kwensimbi okuhambisana nokunye okunothise ku-vitamin C. Le vithamini isiza ukuthuthukisa ukumuncwa kwensimbi, uthathe i-olintshi ngemuva kwesidlo esinothise ngensimbi, ngokwesibonelo.
- Amaprotheni, izidingo ngesikhathi sokukhulelwa zanda ngama-30%. Ngakho-ke akufanele ungakunaki ukudla kwakho kwamaprotheni. Uma ungumuntu odla imifino kuphela, ungathola amaprotheni amaningi kumaqanda, ubisi, ubisi, noju. Uma kwenzeka une-vegan futhi ungathathi noma yimuphi umkhiqizo wesilwane, kufanele qiniseka ukuthi uthola amaprotheni anele asezitshalweni ekudleni kwakho. Thatha imidumba, izithelo, imifino, amantongomane, okusanhlamvu okuphelele okusanhlamvu, kanye nesoya nokunye okuphuma kukho.
- I-calcium ibalulekile ekukhuleni kwengane. Futhi ngokwakhiwa kwamathambo akho namazinyo, imisipha yakho nokusebenza kwegazi okufanele. Kufanele ufake ukudla okune-calcium ekudleni kwakho, uhlale uqinisekisa lokho imikhiqizo inamathiselwe. Uma une-vegan, yidla ukudla okuningi okutholakala kusoya, njengobisi. Ungathola futhi i-calcium kwezinye izimbewu, njengeseame noma ama-alimondi.
- UVitamin B12, ubaluleke kakhulu ekukhuleni kobuchopho. Uma udla amaqanda, isikhuphasha sinenani elikhulu le-B12, ngakho-ke ungangabazi ukufaka amaqanda amaningi ngesonto ekudleni kwakho. Uma ungakudli lokhu kudla, kufanele ukufune kokunye ukudla okukhiqizwe kubhontshisi obilile, njenge-miso.
Ukudla okufanele kudliwe abakhulelwe abakudla imifino kuphela
Noma imuphi umuntu wesifazane okhulelwe kufanele anake indlela adla ngayo ngalesi sikhathi, futhi ayikhulise ngesikhathi sokuncelisa. Kepha maqondana nabadla imifino noma ama-vegans abakhulelwe, kubaluleke kakhulu ukunikela isikhathi sokudla. Uma lokhu kuyicala lakho, kufanele useshe ukudla okuhlangabezana nezidingo zokudla okunempilo ongatholi kusuka emikhiqizweni yezilwane.
Kufanele ube nesibindi lapho ukhetha ukudla okwakha ukudla kwakho. Ukuze ukwazi izakhi zomzimba ezithatha indawo yezilwane, ngeminye yemvelaphi yezitshalo ehlangabezana nezidingo zakho. Faka ekudleni kwakho ukudla okufana nalokhu:
- Imidumba, amantongomane, imbewu kanye ne-tofu, ukudla okunikezayo i-ayina ne-zinc.
- I-Verduras yazo zonke izinhlobo, ikakhulukazi lezo ezinamaqabunga aluhlaza okomnyama ngenxa yokuqukethwe yensimbi ephezulu.
- Ubisi lunothisiwe football, kungaba ngesilwane noma isitshalo.
- Izithelo zesizini, ukudla okunama-calories aphansi noshukela azokunikeza inani elikhulu le- amavithamini namaminerali.
- ama-carbohydrate, ikakhulukazi okusanhlamvu okuphelele njengesinkwa, noma okusanhlamvu okuphelele.
- Amafutha emifino njenge omega3Ungayithola ezinhlanzini ezinamafutha njenge-salmon. Uma uyi-vegan, uzoyithola ngezimbewu zefilakisi nama-walnuts, ngaphezu kwamafutha omnqumo ayintombi nto.