Igama elithi "vegetarianism" lingase lihunyushwe ngokuthi "ukutshala izitshalo" (kusuka emifino yesiNgisi noma yesiLatini "ejabule, enempilo, ephelele"). Ngaphakathi kohlaka kwalolu hlelo lokudla kunezinkomba eziningi, ngayinye enezici zayo. EYurophu, ngokungafani ne-Asia, lapho le ndlela yokudla eyaziwa kusukela esikhathini esidlule, imifino yemvelo ibonakala kuphela ekuqaleni kwekhulu le-XIX. Isistimu yokudla eguquguqukayo inentshisekelo kwabaseYurophu futhi yaqala ukunqoba abalandeli abasha. Ngo-1908, i-International Vegetarian Union yayidalwa. Namuhla emhlabeni, inani lalabo abayekile ekudleni kwemenyu yabo yesilwane, kulinganiselwa ezigidini. Iyini imfihlo yalokho ukuthandwa "uthando lwemifino"?
Ngivumele ngiye e-Himalaya!
Kukhona isizwe sasendulo esidla ukudla kuphela. Abomdabu bageza emifuleni yasezintabeni unyaka wonke, bahlukaniswa yimpilo enhle nokuphila isikhathi eside (iminyaka eyi-110-120), futhi abameleli bobulili bobabili bahlale beqaphele futhi bebenze isikhathi eside, futhi abesifazane babeletha izingane ezineminyaka engama-50 ubudala. Ehlobo bayondla ngalokho okukhula ezweni labo, imifino nezithelo zidliwe eluhlaza. Ebusika, ukudla kwabazintaba kunezinhlobo zama-apricot ezomile, okusanhlamvu okusanhlamvu komhlaba kanye noshizi lwezimvu. Kunenkathi yokuphila kwesizwe lapho izimpahla zonyaka odlule seziphelile, kanti lezi zinsuku azikakhuli - zithatha izinyanga ezingaphezu kwezinyanga ezimbili. Ngalesi sikhathi, abantu bendawo baphila isigamu-balambile, bedla kanye ngosuku ngosuku ukuphuza ama-apricot omisiwe. Akungabazeki ukuthi izakhamuzi zamazwe athuthukile zibonakala zamukela amasiko ama-Himalayas, ngisho noma ezithembisa ukuthi ziphile isikhathi eside nempilo - zinzima kakhulu. Kodwa yini eyasivimbela ukuboleka okubaluleke kakhulu? Ngenxa yalokhu, akudingekile ukuya emaHumalaya!
Kusesha ibhalansi
I-Vegetarianism ayisho ukuthi yindlala ephelele kanye nokwenqaba izingxenye ezidingekayo zokudla - amaprotheni, amafutha kanye nama-carbohydrate. Ukusetshenziswa kwemifino ehlukahlukene, izithelo namantongomane ekudleni kuvumela "imifino" ukuthola ukulinganisela okulinganayo. Amaprotheni anika amantongomane nemifino ekudleni kwemifino; ama-carbohydrate, amavithamini kanye nezici zokulandelela zigcwele imifino, izithelo, amakhambi nezinhlamvu; Amafutha ebalulekile emzimbeni afaka amafutha yemifino (umnqumo, i-sunflower, i-linseed, i-hemp, lwesinaphi, ummbila, i-nut, i-almond, ukotini, njll). Imenyu yemifino yokudala yemifino ifana nalokhu: amasaladi avela emifino eluhlaza kanzima kanye nezitshalo ezimpande (25%), izithelo ezomile noma ezomisiwe (25%), imifino eluhlaza kanye nemifino ephekwe ngomlilo (25%), amantongomane, i-cottage shizi, imikhiqizo yobisi, kanye nazo zonke izinhlobo zezitshalo kanye nemikhiqizo yesinkwa, ushukela (10%); ibhotela, igargarini, amafutha yemifino (5%). I-condiments neviniga yokudla kwemifino ayifaki.
Izinzuzo kanye ne-Cons
Ngo-1989, ochwepheshe be-WHO baqaphela ukuthi ukudla okunemifino kwakwanele, nakuba ngonyaka kamuva imiphumela yezifundo ezintsha zahlanjululwa: ukudla komuntu wanamuhla kufanele kube namaprotheni okuvela emfuyweni, futhi kungaphansi kuka-30% weprotheyini ephelele. Ngaphezu kwalokho, ukusebenzisa isikhathi eside imifino yama-orthodox ngokuhamba kwesikhathi kuholela ekulahlekeni okunamandla kwensimbi, i-zinc, i-calcium, i-vitamin A, i-group B. D, kanye nama-amino acids abalulekile, ngoba ekudleni kwemifino, lezi zinto zisezingeni elincane noma azikho. Ukukhishwa ekudleni kwemikhiqizo yezimfuyo ezivela emfuyweni kuhambisana nokuthuthukiswa kwe-dysbiosis, hypovitaminosis kanye nokuntuleka kwamaprotheni. I-vegetarianism eqinile ayikhuthazwa izingane, intsha, abesifazane abakhulelwe, omama abahlengikazi, kanye nabagijimi nabesifazane ngesikhathi sokuya esikhathini (ingozi ye-osteoporosis iyanda). I-Vegetarianism ingaboniswa ngezifo eziningana (ngesimo sokuzila ukudla noma izifundo ezimfushane): umfutho wegazi ophakeme, isifo sokuqina kwesifo somzimba, igciwane, ukukhuluphala ngokweqile, i-urolithiasis nge-urataria, i-pyelonephritis, ukuhluleka okungenangqondo okungapheliyo, isifo sofuba esingapheli noma isifo se-cirrhosis (imikhiqizo kuphela yokutshala enezinamba ezincane zamaprotheni namafutha). Ngosizo lwezitshalo zemifino awukwazi nje ukulahla isisindo esiningi, kodwa futhi uthuthukise imetabolism, uvuselele ukugaya, futhi uhlanze umzimba wezinyosi.
Izinzuzo ezingenasisekelo
Mhlawumbe uqaphele ukuthi ngalokhu noma lesi sifo, ulahlekelwe isifiso sakho: umzimba ugcine amandla ayo, ukuze akwanele ukulwa nalesi sifo, futhi ukuwusebenzisa ekusebenzeni ukudla okunzima okweqile kuyingozi kakhulu. Ukubuyisela, ngokuthoma uthola ama-oranges nama-apula, zonke izinhlobo zemifino kanye nama-saladi, kodwa isifiso sokudla i-chop noma sandwich nge-sausage iza emva kwesikhashana nje. Futhi akukho okunye okumangalisa ngalokhu: i-metabolism iyancipha ngesikhathi sokugula kwakho futhi indlela yakho yokugaya kulula kakhulu ukugaya izithelo nemifino, ama-juice kanye nosawoti. Ngaphezu kwalokho, imifino emisha (ikakhulukazi iklabishi kanye ne-izaqathe) ayisebenzisi nje kuphela njengamthombo wamavithamini nama-microelements abalulekile. Bathanda umshanelo "uchithe" izinsalela zokudla okungenakutholakala emathunjini, ukukhulula kusuka ebuchosheni nasezinhlambini. Uma ngenxa yomsebenzi wakho awuhambisani kakhulu phakathi nosuku, udinga ukudla kwemifino. Ngezikhathi ezithile, qiniseka ukuthi ufunda ukulayisha izinsuku ngaphandle kokudla kwezilwane, uphuze ama-juice nezithelo zezitshalo. Futhi uzozizwa ngendlela ukugaya ukudla kuthuthuka ngayo. Uma ungahlose ukuba "imifino ehlanzekile", zithathele umthetho owusizo: hlanganisa inyama nenhlanzi hhayi ngamazambane amahhafu noma ipasta, kodwa ngesitshalo semifino, isaladi nezinye izitsha "zemifino". Ngakho-ke isidlo sangasese sizosizwa kangcono futhi ngeke uzizwe unesisindo esiswini, kanye nokuphelelwa amandla nokukhungatheka ngemuva kokudla.
Izinto okufanele uzikhumbule
Ngoba konke okuwusizo kokudla kwemifino kunezinkinga eziningi, okumele uzikhumbule. Ngakho-ke, ngosizo lokudla kwezitshalo, cishe akunakwenzeka ukwengeza umzimba nge-iron (okudingekayo ku-hematopoiesis), i-vitamin B12 (eyenza i-cell division, inesibopho sokuvuselelwa kwesikhumba nokusebenza okuzinzile kwesimiso sezinzwa). Ngakho-ke, uma kwenzeka i-anemia, ukukhulelwa kanye ne-lactation, i-vegetarianism ayinconywa, futhi ayinamandla okusebenza ngokwenyama (iprotheni iyadingeka ekwakheni amangqamuzana, kanti imisipha iyayidinga ukuze ilulame ngokushesha). Ukuphikisana okunzima kakhulu "kwimifino" kubangelwa uketshezi (ngenxa yezinambuzane ezivuthayo ezivuthayo, ukutshala izitshalo kungagcini kahle, okubangela ukuvuthwa nokulala), izifo ze-pancreatic (ukudla kwemifino kungabangela ukuhuda). Sidinga futhi ukucabangela izinto ezicacile zendawo yethu yesimo sezulu: ngenkathi ebandayo, amandla engeziwe ayadingeka ukuze kugcinwe izinga lokushisa lomzimba, okungukuthi, alikwazi ukuhlinzeka ngokudla kwezitshalo. Uma uhlela ushintsho ohlelweni lokudla olusha, qiniseka ukuthi uxhumana nodokotela. Ukukhetha lezi noma ezinye imikhiqizo kungacabangela kuphela isimo sempilo, ubudala, indlela yokuphila.