Nsuku zonke abantu abaningi nabaningi bayenqaba ukudla inyama. Abantu baba izitshalo, ngoba bafuna ukusindisa impilo, basindise impilo yabo, noma balahle inyama ngenxa yezizathu zenkolo. Ukuze ube yimifino ayanele ngokwanele nje ukuyeka inyama, udinga ukubuyekeza ngokuphelele ukudla kwakho. Enyama kukhona amaprotheni amaningi, amafutha, ama-amino acids, okudingekayo ukuze kusebenze ngokujwayelekile komzimba. Ngakho-ke, udinga ukulungisa ukudla kwakho ukuze kuhlanganise imikhiqizo ezosusa inyama.
Iyini le mikhiqizo?
- Amakhowe . Emakhowe amhlophe kukhona amaprotheni amanengi angathatha isikhundla somzimba, futhi kulula kakhulu ukugaya. Amakhowe aqukethe amino acid edingekayo emzimbeni. Ngaphezu kwamakhowe amhlophe, ama-oleaginous ne-podberozoviki anezakhiwo ezifanayo. Kusukela kumakhowe ungapheka izitsha eziningi okumnandi ezingaba khona ngokufanele inyama.
- Amafutha . Kungcono ukusebenzisa i-sesame yamafutha, okuyinto enethonya elihle ekudambiseni umzimba, okwandisa izinga le-calcium emzimbeni. Ngaphezu kwalokho, ukuthi le mayela aqukethe amaprotheni amaningi, kusiza ngezifo ezihlukahlukene, futhi ususe ubuthi kanye nezinye izinhlayiya emzimbeni. Engeza amafutha we-samsamu izitsha ezihlukahlukene, ngakho-ke azoba okumnandi nokumnandi.
- Inhlanzi . Kuyadingeka ukuba izicubu zethambo kanye nokusebenza okuvamile kwesimiso sezinzwa. Kungcono ukunikeza okuthandayo kwi-mackerel, i-salmon, i-tuna, ngoba iqukethe amafutha amaningi awusizo. Ngaphezu kokudoba, ungadla ukudla okudliwa yizilwandle. Iklabishi yasolwandle ithandwa kakhulu ngabalimi, ngenxa yokuthi ine-iodine amaningi namavithamini.
- Imikhiqizo yobisi oludliwayo . Iqukethe amaprotheni amaningi adingekayo, ama-amino acids kanye ne-calcium, okudingekayo kumazinyo, amathambo, isikhumba nezinwele. Ngaphezu kwalokho, imikhiqizo yobisi omuncu inomthelela omuhle ekugayeni kanye ne-microflora emathumbu.
- Ubhontshisi . Bangakwazi ukubeka kalula amaprotheni atholakala enyameni. Namuhla, imikhiqizo eminingi ehlukene ivela ku-soy. Kulezi zitolo ungathenga inyama ye-soy, ama-sausages, amadombolo kanye neminye imikhiqizo ephekwe ngesisekelo soy. Emikhiqizweni enjalo ayikho ihlazi elilodwa le-cholesterol, okusho ukuthi inhliziyo nemithambo yegazi kuyoba evamile. I-Nut iqukethe amaprotheni nama-amino acid abalulekile, isibonelo, tryptophan ne-methionine. Ngaphezu kwalokho, lolu hlobo lwezithombo luqukethe amavithamini amaningi, ama-fibre namaminerali.
- Amantongomane . Banika umzimba umzimba ngamafutha abalulekile nama-amino acids. Yenza okuthandayo kuma-walnuts, ama-cashews, ama-hazelnuts nama-alimondi.
- Uju . Zisetshenziswa njengomthombo omuhle kakhulu wamandla, ezingadliwa ngokwehlukana, kanye nokwengezwa itiye, ikhofi, okusanhlamvu, kanye nama-dessert ahlukahlukene.
- Izithelo ezimile . Abameleli abakhulu kakhulu yizihlahla zomlimi , ama-apricot omisiwe, amakhiwane, omisiwe. Zinezintambo eziningi ezinamafutha, ama-microelements namavithamini.
- I-Vitamin B12 . Le vithamini ayitholakali kunoma imuphi umkhiqizo, ngakho ikhiqizwa ngendlela yezimboni. Ama-Vegetarians akhuthazwa ukuba adle njalo.
- Izitshalo . Sebenzisa i-oatmeal, isinkwa nesinkwa se-rye, i-pasta.
Lapho ukhetha imikhiqizo kuphela, qaphela okuqukethwe noshukela namanoni. - Seitán . Le ntsha yokudla yemifino iyinyama yengqolowa. Yenziwe kanje: ufulawa ogcwele okusanhlamvu uxubaniswa namanzi, inhlama ephuma kuhlanzwa izikhathi eziningana ukuze ususe isitashi nesigamu kuso. Ngemuva kwalokho, inhlama iphekwe futhi i-soy sauce iyongezwa kuyo, ngenxa yalokho, kutholakala inyama yengqolowa. Seitan ingasetshenziswa izitsha ezihlukahlukene, gazinga bese upheka.
Manje uyazi ukuthi yini engayinqoba inyama futhi ingalimazi umzimba wakho. Okuthakazelisayo ukuthi ngezinye izikhathi izitsha zemifino ziyiphunga kakhulu futhi zivutha kunezingubo zenyama.