Ukunyuka kwamanzi kwimithombo yeeprotheyini zemifuno kungenza ukutya kube ngumngeni.
Ukuba unesifo sokungabikho kokutya okanye ukunyamezela , ukutya kwakho kukuthi-yeyona ndlela-inqatshelwe ngaphandle kokukhetha kwakho. Ngokwahlukileyo, abantu bakhetha ukuba babe yimifuno kunoma yiliphi inani lezizathu. Ezi zizathu zinokuluhlula kumnqweno wokubona ukuba ukuphepha inyama kuya kubakho kwimpilo engcono okanye ngaphezulu kwamandla, ukuzibophezela ekubambeleleni kwiinkolelo zonqulo ezinzulu okanye ezinokwenene, ukukhathazeka ngokukhuseleko kokutya.
Kungakhathaliseki ukuba yiyiphi isizathu, ukudibanisa ukutya okuninzi kunokuba nzima, kwaye abantu abaninzi abanomdla wokutya baxhala malunga nokuba banako ukufumana ukutya okwaneleyo kwimfuno yokutya. Ingaba ezo nkxalabo zichanekile kuxhomekeka kwinxalenye enkulu ekutya apho zihlaselwa khona. Ngokomzekelo, ii-milk kunye namaqanda, zifakwe kwi-vegan, kwaye ezininzi izilwanyana zidla ukutya okunempilo, ezahlukahlukeneyo.
Olunye utywala lokutya, nangona kunjalo, luba ngumngeni omkhulu kumalimi. Ukutya kwemifuno okubangela ukunyuka kwamanzi kungabelana ngokwahlukileyo kwimithombo yeeprotheyini zenyama, ukutya okusetshenziswe njengezityalo, kunye neziqhamo kunye nemifuno, nangona ukutya okunye (umzekelo, ukolweni) kufanelana neqela elilodwa.
Nantsi into oyifunayo ukuyifaka endaweni yokutya kwakho, ukutya okunye ukucinga, kunye nemingcipheko enokuthi ungene kuyo ukuba unobungozi kwiindawo zokutya eziqhelekileyo.
Indlela yokujongana ne-Allergies to Proteins
Udinga iiprotheni ukwenzela ukulungiswa kweseli, ukukhula kunye nophuhliso.
Ngelishwa, iindawo ezininzi eziqhelekileyo zeprotheyini ekudleni kwezityalo ziquka izilwanyana - eziqhelekileyo ziyi- soy , ingqolowa (njenge-seitan), i- peanuts kunye neentonga zemithi .
Umzimba wakho udinga malunga nee-ounces ezine kwiprothini imihla ngemihla yabasetyhini kunye neesithandathu ii-ounces zansuku zonke ngamadoda (nangona abanye abantu banakho iimfuno zeeprotheyini eziphezulu okanye eziphantsi).
Oku kulingana nama-45 amagremu ngosuku kubafazi kunye nama-55 amagremu amadoda.
Ukutya okuninzi, kunye nemifuno eluhlaza njenge-broccoli kunye neklabishi, ziqulethe ubuncinci beprotheni. Kodwa ukutya okunye-inyama, iimveliso zobisi, iimveliso zokutya zasemanzini, i-legumes, kunye nezinye iinkozo - zininzi izinto ezisemgangathweni kunezinye. Iprotheni yenye yezona nkxalabo eziqhelekileyo zabantu abaninzi ekuqalekeni kokutya kwemifuno, kodwa eqinisweni, iimfuno zeeprotheyini zomzimba wakho zilula ukuhlangabezana nemithombo yezityalo.
Ngomxholo we-20 wencwadi yakhe yokutya kwi-Iplaneti encinci , uFrancis Moore Lappé wathi, ngokubanzi, abantu abadlayo inani elaneleyo leekhalori babeza kuba bengenamsebenzi kwiprotheni xa ukutya kwabo bexhomeke kakhulu kwizinto ezimbalwa zokutya . Oku akutshintshi. Uninzi lwabantu, kunye nabasimili bezilwanyana, badibana kunye nokugqithisa iimfuno zabo zeprotheni ngaphandle kokucinga ngazo.
Kodwa ezimbalwa izifo eziqhelekileyo, nangona kunjalo, zivame ukusetyenziswa njengeeprotheni zemifino ezifanelwe ukuba ziqwalaselwe ngokukhethekileyo.
I-Soy, ngohlobo lwe-tofu kunye ne-tempeh, isitshixo sezityalo. Uyakuyifumana kwimifuno yemifuno ephawulwe, ukutya kweminye yokudla, ukutya okudliwayo, kunye neeprotheni ezizityebi "iisyiti ze-soy" okanye "ibhotela ye-soy nut". Ukuba unobungozi kwi-soy , kunokwenzeka ukuba ufumane iprotheni eyaneleyo, kodwa kuya kufuneka uqiniseke ukuba ucwangcisa ukutya kwakho ukufumana ii-ounces ezine-protein ngosuku.
Uya kufumanisa ukuba ukutya okuninzi kwintlobo yemifuno, ngokukodwa abatshintshi bemveliso yobisi, banqanyulwa. Uzakufuna ukuphepha abantu abafakela inyama, okwenziwa ngokubanzi kwi-soy (ezinye zenziwa ngqolowa, tshekisha amalebula).
Olunye ukutya oluqhelekileyo elisetyenziselwa ukuba lusetyenziswe ngokuthe ngqo ngenyama ngqolowa, ngohlobo lwe-seitan (ingqolowa gluten). Ngamanye amaxesha ithengiswa njenge-patties kwaye isetyenziswe kwi-chilis yemifuno. Ingqolowa ibhekene nesithintelo esivamile kwizigqeba ezitshiweyo zendalo. Ukongezelela, ngamanqwanqwa kunye neentambo zemithi ngamanye amaxesha zisetyenziselwa ukwenza i-burgers yemifuno, nangona bengabantu abafakela inyama.
Ukuba unesifo esinye okanye ngaphezulu kweeprotheyini zemithombo yamaprotheni, kufuneka udibane neemfuno zakho zeeprotheyini ngezinye iindlela.
I-Amaranth, i-quinoa, kunye ne-teff yizona zikhetho eziphezulu njengemithombo yeeprotheyini ezingenasiphelo. Ezi zivuno ezintathu aziyazi kakuhle eMelika kodwa zifanelekileyo ezidliwayo zokutya, iiprotheyini eziphezulu kunye ne-gluten-free.
I-amaranth kunye ne-quinoa enokuziinkozo zonke zilula ukufumana, kunye ne-quinoa-ingqolowa yeengqolowa zengqolowa iyafumaneka ngokubanzi kwiivenkile ezinkulu. I-Teff, inkozo yaseTiyopiya, inokuba nzima ngakumbi ukuyifumana, kodwa ukutya okutya kwezempilo okanye i-co-ops yokutya iyakuthengisa.
Eminye imiba kulabo bahlaselwa kwiimbewu
Iingqolowa, ngokukodwa imbewu, ziyimvelaphi ebalulekileyo ye-carbohydrates, eyenziwa ngumzimba wakho ngamandla. Abaninzi nabo banotyebi kwiithamini ze-B. Isebe lezoLimo lase-United States licebisa ukuba abantu badle ii-ounces ezintathu zemveliso yengqolowa imihla ngemihla.
Nangona kunjalo, abantu abaninzi banqandekile kwiibalini ezithile, kuquka (ngokuqhelekileyo) ingqolowa, ingqolowa kunye nebhali. Yaye xa usisityalo, uza kufumana iindlela ezininzi zokungenisa imifuno kwiindlela zokupheka kunye nakwiivenkile zokutya eziziinkozo: i-pasta, i-polenta, umzala, i-risotto, isobho kunye ne-pasta okanye ibhali, okanye i-corn-basis based Latin.
Ingqolowa kukuphela kokusanhlamvu phakathi kwe "ezinkulu ezisibhozo" ezidliwayo zokutya eziqhelekileyo, kwaye zisetyenziselwa kwizidlo zemifuno njengesibini kunye neprotheni. I-Pasta, isihlobo, isinkwa, kunye nezolimo ezininzi ziphakathi kokutya okungekho kwimida yokutya kunye neengqolowa zeengqolowa.
Nangona kunjalo, ngenxa enkulu yokwanda kwabantu abafunyaniswe ukuba banezimo, kukho iindawo ezifanelekileyo kwiimarike malunga nantoni na ukutya okujoliswe ngqolowa. Uninzi lwevenkile liphethe i-pasta, i-cereal, kunye nesonka. Kwaye naluphi na ukutya okubhaliweyo-gluten-free ekhuselekileyo kwimizimba yebhali.
Ngakolunye uhlangothi, ingqolowa mhlawumbi iyona nto inzima kakhulu yokutya ukudla. Akusiyo kuphela ingqolowa ngokwayo ingqolowa eqhelekileyo (cinga: i-corn chips, i-polenta, i-tortillas, ne-grits), ikwaqheleke kakhulu njengesithako ekutya okucutshulweyo.
Isiraphu yengqolowa, i-dextrose, kunye ne-xanthan gum zizinto ezimbalwa zezinto ezikhoyo ezivela kwimizi. Enyanisweni, kuba uluhlu lokutya olwenziwa kwimizi lukhula ngokukhawuleza, kunzima ukunika uluhlu olupheleleyo. Ngokungafani nengqolowa, ingqolowa ayihlanganiswa yimithetho yokubhaliweyo efuna ukuba ubukho bayo buboniswe ngokucacileyo kwiintlobo zengxube.
Ezibizwa ngokuthi "ezinye iindlela", eziye zafunyanwa ngokubanzi ngaphezu kweminyaka elishumi edlulileyo, zinokudibanisa iintlobo ezahlukeneyo ekudleni kwakho. Ukongeza kwi-amaranth, i-quinoa, kunye ne-teff, unokuzama i-millet, i-sorghum kunye ne-cassava. Ilayisi enye enye ingqolowa eqhelekileyo enokuthi ithathwa njenge-allergenic.
Ubunzima bokutya kwiZityalo kunye neMifuno
Iintlobo nemifuno ziyimithombo ebalulekileyo ye-micronutrients (iivithamini kunye neemaminerali) kunye nama-antioxidants. Umzimba wakho udinga imilinganiselo ehlukeneyo yamavithamini ahlukeneyo, kwaye iSebe lezoLimo lase-United States licebisa ukutya ezimbini iikomityi zeziqhamo kunye neengqayi ezimbini neyesigamu zemihla ngemihla ukukunceda ukuba ufumane ezo zondlo ezibalulekileyo.
Iintlobo eziqhelekileyo zezityalo kunye nemifuno ziquka u-anyanisi, isilimo esidliwayo esinamagatsha anamanzi, utamatisi, i-garlic, ii-apula, i-melon kunye ne-citrus.
Ngenhlanhla, ngokungafani nokutya okuninzi okukhankanywe ngaphambili, iziqhamo kunye nemifuno ayifuni ukuqhelekileyo "izithako ezifihliweyo" ekutya okucutshungulwayo. Ngokubanzi, uya kubafumana bekhankanywe ngamagama abo kwiibhile kwaye basetyenziswe ekudleni okuncinci kunezinye izilwanyana.
Ubunzima obunzima abantu abakuloluhlu buso bubunzima bokutya kwimifuno - i-anyanisi, igalikhi, isilimo esidliwayo esinamagatsha anamanzi, okanye imifuno efana neyasetyenziselwa ukongeza ukunambitha kwiisobho okanye ukutya okuphekwe. Ezi mifuno zivela kwiindlela zokupheka ezingenakubalwa kwaye zifumaneka kwiindawo ezininzi zokutya.
Ngokukodwa, uya kufumana kunzima ukuthenga umhluzi wemifuno ehlanganisiweyo, ukutya okusetyenzisiweyo ezisetyenzisiweyo njengesiseko nje seesobho kuphela kodwa ukulungiselela ukutya okuziinkozo, ukuba unobungozi kwimifuno ethile. Zama ukwenza ngokwakho ukuze usebenzise nayiphi na imifuno enomdla kunye neflegi ongayidla.
Ngaphandle koko, ngaphaya kokuphepha izifo zakho, uzakufuneka uqaphele iivithamini kunye neemaminerali ezizininzi kakhulu ekudleni ongenakukudla kunye nokufumana ezinye iimithombo zalezo zondlo. Ngokomzekelo, ukuba awukwazi ukutya imifuno eluhlaza kwaye ulandela ukutya kwe-vegan, unokufuna ukuba uqaphele ngokukodwa malunga ne-iron.
UkuCwangciswa kokutya nokuNinzi
Ukuba ugwema izifo eziqhelekileyo kwisidlo sokutya, cinga ukucwangcisa ukutya kwakho kusengaphambili ixesha elithile ukuqinisekisa ukuba udla ukutya okuhlukahlukeneyo kwaye ukuba ufumana ezaneleyo izondlo oza kulahleka ngazo ukutya ongenakukudla.
Unokuzama ukwenza uluhlu lokutya ongathanda ukulifaka ekudleni kwakho nokupheka enye okanye ezimbini ngeveki. Le yindlela efanelekileyo yokuphucula ukutya ukutya okutsha okanye imifuno ngaphandle kokuzixhalabisa ngezinto ezintsha.
Ukutya okunjenge-soy okanye ingqolowa edla ukuba yintlaba yokutya kwemifuno, okanye ukutya okungaqhelekanga kokutya okuqhelekileyo, kucinga ukuba usebenze kunye nesondlo okanye isondlo sokuqinisekisa ukuba udla ukutya okunempilo. Ezi zifundo ziyakwazi ukuncomela imithombo engabikhoyo yokutya okunomsoco, uncedo ekufumaneni imithombo ekhuselekileyo kunye ne-allergen yokuncedisa umzimba wakho ingafuna, kwaye uncedise ngokucwangcisa ukutya.
Abanye abadli bezondlo kunye nezondlo banezakhono ezithile zokutya kunye nokunyamezela; qha ga mshelana nomdlali wendawo okanye iqela lokuxhasa i-allergies ukuze ubone ukuba ngaba zincomo zengcali kwingingqi yakho.
> Imithombo:
> Lappe, uFrancis Moore. Ukutya kwiPlanethi encinci . I-20 yeNgqungquthela yoNyaka. I-New York: I-Random House. 1985.
> United States Isebe lezoLimo. MyPyramid.gov: Ngaphakathi kwePiramidi. Inthanethi. 1 uJan 2008.