Amathiphu Wokudla Okunempilo Komama Abadla Imifino

 

Ngesikhathi sokukhulelwa, udinga imisoco eyanele ukuze usekele izidingo zakho kanye nezidingo zengane yakho ekhulayo. I-ayoni, i-calcium namaprotheni kuyimisoco emithathu ebalulekile okungenzeka ishoda ekudleni kwemifino. Ngokuhlela ukudla okufanele futhi kuhlanganise nokudla okufanele ekudleni kwakho, wena nomntanakho ningathola zonke izakhi ozidingayo ngenkathi unamathela ekudleni kwemifino noma ngisho nokudla kwe-vegan.

 

Uma ungadli imifino noma i-vegan, kuzodingeka wenze izinguquko ezithile ekudleni kwakho ukuze uqiniseke ngokwanele kulezi zakhi ezibalulekile. Khuluma nomhlinzeki wakho wezempilo ukuze uthole iseluleko ngokuhlela ukudla. Ungathola ukuthi abanye odokotela abanalo ulwazi mayelana nokudla kwe-vegan ekukhulelweni. Ungoti wezokudla ungumthombo omuhle wolwazi wokuthola imisoco oyidingayo ekudleni kwakho.

 

Izinkathazo zokudla okunomsoco zithinta kakhulu omama abangama-vegan. Amaprotheni ingenye ukukhathazeka. Umntwana udinga amaprotheni ukuze kuthuthukiswe izicubu ezihlukahlukene emzimbeni. Njengoba ama-vegans engadli noma yimiphi imikhiqizo yezilwane, njengoshizi, ubisi namaqanda, ukuthola amaprotheni kuyinkimbinkimbi.

 

Kusengenzeka ukuthi umama we-vegan athole amaprotheni anele wengane yakhe. Kumele aqaphe kakhulu. Uma u-vegan futhi ukhulelwe, qiniseka ukuthi ufaka imithombo emihle yamaprotheni, njengemikhiqizo yesoya, okusanhlamvu nobhontshisi. Ubhontshisi, udali, i-tofu nobisi lwesoya kufanele kufakwe ekudleni kwakho ukubhekana nesidingo samaprotheni.

 

I-ayoni iyisakhi esidingekayo kokubili wena nengane yakho. Ngesikhathi sokukhulelwa, amazinga e-iron aphansi ajwayelekile, ngenxa yokwanda kwevolumu yegazi. I-anemia yokuntuleka kwe-iron ingase ibe umphumela wokudla okune-iron encane kakhulu. Lesi simo sithinta bonke abesifazane, kungakhathaliseki ukuthi imifino, imifino kanye nabesifazane abangadli nhlobo imifino.

 

Faka ukudla okunothe nge-ayoni ekudleni kwakho nsuku zonke. Imifino enamahlamvu aluhlaza, okusanhlamvu okuphelele, i-tofu nobhontshisi omisiwe konke akuyona imithombo ye-ayoni yenyama. Ngisho nangale mizamo, kungase kudingeke insimbi eyengeziwe. Udokotela wakho angase akunikeze izithasiselo zensimbi ukuze aqiniseke ukuthi wena nomntwana nithola i-ayoni eniyidinga nobabili. Thatha izithasiselo zakho ngejusi yewolintshi ukwandisa ukumuncwa.

 

I-calcium ingesinye isakhi esibalulekile esivame ukuhlotshaniswa nemikhiqizo yobisi. Umntwana udinga i-calcium ukuze akhule amathambo namazinyo. Ngaphandle kwe-calcium eyanele ekudleni, umntwana uzoyithatha emathanjeni akho. Lokhu kwandisa ingozi yakho ye-osteoporosis kamuva ekuphileni. Ukulahlekelwa amazinyo ngesikhathi sokukhulelwa nangemva kokukhulelwa nakho kungavela emazingeni aphansi kakhulu e-calcium ekudleni.

 

Khomba ama-servings ayisishiyagalombili ngosuku okudla okunothe nge-calcium. Kwabesifazane abadla imifino, lokhu kulula ngezinketho zobisi ezifana nobisi, ushizi neyogathi. Omama be-Vegan kufanele bafake ubisi lwe-soy oluqiniswe nge-calcium, ijusi yewolintshi eqinile, nemifino ecebile nge-calcium njengemifino yetheniphu, imifino ye-collard ne-kale. I-tofu iqukethe amazinga e-calcium ahlukahlukene, ngakho funda amalebula ngokucophelela lapho uthenga ukuze uthole i-calcium eningi ngangokunokwenzeka.

 

Nazi ezinye izinsiza ezengeziwe ekuhleleni ukudla:

 

 

** Qaphela ukuthi ulwazi olungenhla luyizinkombandlela ezijwayelekile kuphela. Kubalulekile ukubonisana nodokotela wakho womndeni ngaphambi kwanoma yiziphi izinguquko zokudla.