Ingabe ukudla okwenziwe ngemifino kungalimaza ingane

Kukholelwa ukuthi imikhawulo emikhiqizweni ehlukahlukene yokudla iyingozi enkulu yengozi. Kuze kube manje, akekho umkhiqizo owodwa lapho zonke izakhamzimba zizoba khona, ngakho-ke kuyadingeka ekuphileni komuntu. Mayelana nalokhu, ochwepheshe batusa ukuthi ukudla kwezingane kube okuhlukahlukene, futhi kuyahambisana nenyama encane enamafutha. Ngaphezu kwalokho, kukholelwa ukuthi uma i-vegan noma

Behlelele kahle, balungele ngokuphelele umama ku-GW kanye nasezinganeni ezincane. Lona kuphela umbono onjalo, odokotela abaningi bezingane abunandaba.

Ukudweba ukudla kwezingane, okuzothuthukiswa ngokugcwele, futhi yonke imikhawulo yokudla okunempilo yapelwa kahle - lo ngumsebenzi onzima kakhulu, ngoba isidingo sezakhamzimba sincike eminyakeni yobudala.

Ngakho-ke, namuhla ngithanda ukubhekana nalo mbuzo futhi ngithole ukuthi yiziphi izinkinga ezingaba phakathi kwabazali, ingane yayo enamathela kumifino.

Ukudla izingane ezingaphansi kweminyaka emithathu

Mayelana nemifino futhi kanjani, kulokhu, kunesidingo sokudla, kwaziwa ekuqaleni kwama-90s wekhulu le-XX. Emva kwalokho, umphakathi wesayensi waqala ukutadisha le nkinga ngokuningiliziwe. Ngasekupheleni kwama-80s, ososayensi abavela eBrithani babhekiswe yizingane ezingaphansi kweminyaka emithathu abanamathela ekudleni okuhambelana nakho. Izingane eziningi zakhula ziphilile, kepha ukuphakama kwazo nesisindo kwakuphansi kakhulu kunalokho ontanga. Konke ukudla kwezitshalo kuhlelwe kakhulu, kepha nokho, izingane azikwazanga ukuthola amavithamini B2 ne-B12 ngenani elifanele.

Okwezingane ezineminyaka yobudala obungaphezu kwengxenye yonyaka, ukukhiqizwa kwensimbi kufanele kube nemikhiqizo ethuthukisiwe.

Umthombo wamaprotheni we-Vegerharians yile:

• peas;
• INougat;
• UCheese Cheese;
• ubisi noma i-sog yogurt;
• ubhontshisi;
• Lentil.

Iziphi izici ezidinga ukubhekelwa uma uhlela ukudla kwengane-vegan:

• Ukushoda okubalulekile kwezakhi zezakhi ezidingekayo emzimbeni. Ukudla okuhlukahlukene okunemifino kwenzelwe umuntu omdala, futhi angazifaneli izingane. Ngokuyisisekelo, wonke ama-vegans azama ukudla imikhiqizo enamafutha aphansi kuphela, agcwalisa kakhulu isisu. Ngakho-ke, ungazizwa umuzwa we-satiety futhi ngasikhathi sinye ungadli ngokweqile. Kepha ingane encane inesisu esine-300 ml! Ngenxa yemikhiqizo ephansi yekhalori, izingane zingaphansi kwamakhalori afakwa eminyakeni yazo. Ukugwema izimo ezinjalo, kuyadingeka ukuthi ingane idle okuthathu okuyinhloko kanye okungenani nokudla okulula okungu-2. Kubalulekile ukukhumbula ukuthi izingane ezineminyaka engaphansi kweminyaka emi-2 kufanele zidle ukudla okunamafutha, futhi azikwazi ukukhawulelwa emafutheni. Azikho amathemba okukhethwa kukho, ngoba akukhona nakancane lokho okudingwa yizingane ezikhulayo zezingane.
• Izingane azithandi imikhiqizo eminingi. Cishe konke ukudla okwenziwe ngemifino kusekelwe ekuhlukahlukaneni. Uma ingane ithanda ama-apula kuphela kanye neklabishi, kepha iyenqaba ngokuphelele kukhona ubhontshisi neminye imikhiqizo lapho kuneprotheni yesitshalo, khona-ke emzimbeni wayo kuzoba nemali enganele yezokwakha edingekayo yokuthuthuka okujwayelekile nokunempilo yonke inhlangano. Uma ingane idla ngokulinganisela ngaphansi kokulawulwa ngokucophelela kwabazali, ibonwa ngokuhlelekile kochwepheshe, khona-ke noma yimiphi imiphumela emibi iyancishiswa. Vele, ukondliwa kwezingane kuhlukahluka, futhi ezimweni eziningi bazizwa belungile.

Abazali kumele banikeze umbiko ngezenzo zabo, ukuze baqonde ukuthi bangayikhulisa kanjani ingane yemifino, ukuze bamnikeze amavithamini njalo futhi bahambisane nazo zonke izincomo. Ngokuhambisana nazo zonke izimo ezidingekayo zemiphumela emibi, ngeke kube nendlela enjalo yokuphila. Kunoma ikuphi, kuyadingeka ukulawula yonke into futhi usondele kumifino kudingeka ukwaziwa ngangokunokwenzeka.

Ukudla imifino yezingane zesikole nentsha

Ekupheleni kwekhulu le-XX, ososayensi basazisa isimo sempilo yabangu-82 intsha ebambezele kumifino. Ochwepheshe ngesisekelo socwaningo bafinyelela esiphethweni sokuthi zonke izingane zikhula kahle. Ezinye izingane zesikole kuphela ezazincane kancane futhi ziqine kancane, ziqhathaniswa nontanga. Kepha, ngokuya ngemiphumela etholakele, akunakwenzeka ukuthi agomela ngokungagodli ukuthi ingane ye-wahan izoqiniseka ukuthi iyincane futhi ibuthakathaka.

Ukunamathela ekudleni okwenziwe ngemifino kungaba nezingane noma yiminyaka yonke, uma isisindo sazo singaphansi kwamaphesenti ayi-15. Uma kwenzeka le nkomba enganeni engezansi, kuyadingeka ukuthintana nochwepheshe ngokuphepha kwalokhu kudla.

Kuyavela ukuthi ukudla okwenziwe ngemifino kwabafana beminyaka yesikole kunezinzuzo nezinzuzo zawo. Kepha abaphenyi abaningi banamathela emibonweni encane ukwedlula ingane nokudla okuqinile, ingozi yokuthi emzimbeni ngeke ibe inani elifanele lamavithamini, liyanda kakhulu. Kepha lokhu akusho ukuthi ukudla kwe-vegan akudingi ukulawulwa. Cha, zonke izinhlobo zokudla ze-Teens-Vegan zidinga ukuhlela ngokucophelela ukuthuthukisa umphilo osemusha othuthukayo ukuze athole zonke izakhamzimba ezidingekayo.

Okudingayo ukwazi abazali

Uma ufuna ingane idle kuphela ukudla kwemifino, khona-ke ukudla kwawo kufanele kucatshangwe ngokuningiliziwe. Kufanele kukhunjulwe njalo ukuthi osemusha kufanele athathe isilinganiso esithile sokudla ukuze umzimba ube nenani elanele lamavithamini kanye namaminerali adingekayo ukukhula okujwayelekile kanye nentuthuko.

• Amafutha ama-Amino acid. Naphezu kweqiniso lokuthi ekudleni okunemifino inani elikhulu lamafutha ama-amino acino, umzimba kufanele futhi uthole u-Omega-3. Inani elanele le-Omega-3 lise-Amafutha elineni, ama-walnuts, soya.
• Amaprotheni. Ungakhohlwa ukuthi izingane ezincane kufanele zikhule, futhi ngokudla kwemifino kukhona inani elinqabile kakhulu lamaprotheni. Kuyadingeka njalo ukuhlanganisa imikhiqizo ehlukahlukene, ukuze ingane ivikelwe ngokuphelele ngama-amino acid adingekayo. Faka imikhiqizo yobisi kanye nosoya ekudleni, futhi inkinga izoxazululwa.
• . Khumbula ukuthi ama-Teens-Vegans angaphansi komphetho wensimbi. Ukuze uvikele imiphumela emibi, yonke insimbi evela kwimikhiqizo yezitshalo kufanele isetshenziselwe kahle. Kulokhu kuyadingeka ukuthi ingane ithatha imikhiqizo, equkethe i-ascorbic acid.
• I-calcium. Ukuthola i-calcium kwenzeka uma ingane idla imikhiqizo yobisi. Uma ubisi lungafakwanga ekudleni, khona-ke kuyadingeka ukusebenzisa iziphuzo noma ama-flakes ahlukahlukene acebiswe yizakhamzimba.
• UVitamin D. wezingane ezingaphansi kwe-1, inani elinconyiwe le-Vitamin D li-15 μg. Ekudleni, kuyadingeka ukufaka inhlanzi enamafutha, ubisi.

IVithamini B12 ekudleni kwe-vegan ayikho ngokuphelele. Le vithamini iqukethe kuphela emikhiqizweni yezilwane.

Futhi ukuthole imifino kungavela kuphela ngobisi lwe-soy, kanye nakuleveli ekhethekile yamavithamini.

Ingabe kuyadingeka ezinganeni ezibamba imifino, zithathe izivivinyo zamavithamini

Abazali abaningi bazama ukugcina amavithamini egazi alawulwa, edlulisa ukuhlaziya okufanele. Kodwa-ke, akudingekile ukwenza izinqubo ezinjalo.

Ngokuhlolwa kwezingane, kuyadingeka ukuthumela kuphela ezimweni lapho abasebenzi bezokwelapha bengabaza khona ukuthi amavithamini anele akhona emzimbeni wengane. Ngakho-ke, awudingi ukuwahlaziya njalo ngaphandle kokuqoka udokotela.

Umphumela

Azikho izivumelwano nezingqinamba zemifino yemifino. Ngaphezu kwalokho, kunezifundo ezibonisa ukuthi izinzuzo zokudla okunjalo zingaba. Labo ababheka ngokunenthenini yokudla okunempilo abakuhluphi ngokukhuluphalayo akwazanga ukukhathalelwa, abanaso isifo senhliziyo ye-Ischemic, akukho mfutho wegazi ophakeme kanye nesifo sikashukela.