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Ndiye ndazulazula emva naphambili phakathi ukutya imifuno , inyama yezilwanyana kunye nokutya omnivore phantse ubomi bam bonke, kodwa ngokuqinisekileyo ndiye ndachitha uninzi lobomi bam abadala ndisitya ukutya okusekelwe kwisityalo. Ingaba esi sigqibo siphenjelelwe umkhwa wam weyoga , ibhajethi yegrosari ebhityileyo ngelixa ndihlala kwisiXeko saseNew York, izizathu zokusingqongileyo okanye ukuqonda kwentlalontle yezilwanyana, ndaziva ndikhululekile ukutya iiproteni zezityalo endaweni yemveliso yezilwanyana. Kodwa kwezi nyanga zintandathu zidlulileyo, bendiyingenisa kancinci kancinci inyama ekutyeni kwam, kwaye ndiye ndaqaphela utshintsho olukhulu emzimbeni wam kunye nempilo yonke.
Ngokuqinisekileyo andikho apha ukuxelela nabani na ukuba kufuneka adle ngenye indlela. Isayensi yezondlo yobuqu, kwaye into eziva ilungile emzimbeni wam isenokungalunganga kuwe. Kodwa xa sithetha jikelele, ukusuka kwisidlo esinemifuno ukuya kwisidlo senyama kunye nemifuno kuya kuba nemiphumo emihle enomdla emzimbeni wakho. Ukundinceda ndisiqonde isizathu sokuba kubekho olu tshintsho—kwaye lundinceda ndixhase impilo yam ngalo lonke olo tshintsho—ndathetha noLisa Valente, uM.S. RD. Ukuba ucinga ukongeza inyama kwisidlo sakho kwakhona (okanye okokuqala), nantsi imiba emine oya kufuna ukuzilungiselela yona!
Izinto ezi-4 ezinokuthi zenzeke kuMzimba Wakho xa Uqala Ukutya Inyama
1. Ukwetyisa kwakho kunokucotha ekuqaleni
Xa ndiqala ukwenza olu tshintsho, ndandidla inyama kanye kwiiveki ezimbalwa; bekungonelanga ukubona umahluko emzimbeni wam okanye ekutyeni. Kodwa emva kokuntywila iinzwane zam emanzini, ndaqalisa ukutya inxalenye elinganiselweyo yenyama kathathu ukusa kane ngeveki. Nangona oku kuphindaphindwa kuvakala kulungile kuhlahlo lwabiwo-mali kunye nokutya kwam, ndiye ndaqaphela utshintsho olukhulu: Ukwetyisa kwam kwakucotha kakhulu kunokuba bekukukutya okusekelwe kwisityalo! Ngaphandle kokungena kakhulu, ahem, iinkcukacha, ndicinga ukuba uninzi lwabantu abathanda i-veggie baya kuvuma ukuba izinto zihamba ngokulula kwaye zikhawuleza ngeprotein eninzi yezityalo. Bekusenzeka ntoni apha?
'Inyama ineprotheyini eninzi kwaye inokuba namafutha amaninzi. Kananjalo ayinayo ifayibha. Ke zonke ezo zinto zinokuchaphazela iphecana lakho le-GI kwaye zinokubangela ukuqhina okanye utshintsho nje jikelele ngokulula kunye nokuphindaphinda xa kufikwa kwi-poops,' uyacacisa uValente.
Oku kunengqiqo kwimbono yesayensi enokulinganiswa, kwaye ubungqina bam be-anecdotal buxhasa ithiyori: Ngeentsuku endatya ngayo inyama, ndanditshintshe imveliso yesityalo kunye ne-turkey yomhlaba okanye i-salmon elwandle. Ukunceda umzimba wakho ugcine iinkqubo zawo zokugaya ukutya, uValente uncoma ukuqhubeka nokubeka phambili izityalo ekudleni kwakho. Ngamanye amazwi: Bandakanya inxalenye encinci yenyama ebhityileyo kunye nemifuno yakho enamagqabi amnyama kunye nebhatata egcadiweyo.
Ukutya okusi-8 okukunceda ukuba uphume2. Ungadlula iGas encinci
Akukho mntu ufuna ukwaziwa njengexilongo, kodwa imifuno kunye nezilwanyana zidla ngokudlula igesi eninzi kune-omnivores. Ndandiqhele ukukhupha isaqhwithi rhoqo, ngenxa yokutya kwam okuzinzile kweelentile, iimbotyi kunye nemifuno ye-cruciferous. Ukongeza ekubeni ndihlekisa ngokubanzi, oku kwagcina isisu sam sithe tyaba. Ndandingafane ndidumbe, kuba ndandikhupha umoya omninzi kumjelo wokwetyisa.
Ukukhawuleza ukuya ngoku, kwaye ngequbuliso ndigubha ukutya komntwana rhoqo. Ukuqala kwam ukutya inyama, umzimba wam wawunciphisa umthamo wegesi endiyidlulayo, nto leyo eyayithetha ukuba yakhekile emzimbeni wam. Oku kwaba bummer xa ndafikelela kwi-jean yam ebhityileyo endiyithandayo, kodwa okubaluleke ngakumbi: Kwakungemnandanga. Ndabuza uValente ukuba unazo na iimbono ngendlela yokunciphisa le ngxaki.
Ucebise ukuba ndigcine ulwelo lwam luphezulu, nto leyo ebelula ukuyenza: Ndiyaqinisekisa ukuba ndirhabula amanzi ashushu imini yonke. UValente uye wacebisa ukuba nditye ukutya okutyebileyo kwefayibha -njengamantongomane, imbewu, iziqhamo kunye nemifuno-kwaye uqinisekise ukuba iinkozo endizikhethayo ziphelele. Oku kuthetha ukuthanda ipasta yengqolowa egcweleyo ngaphezu kwepasta emhlophe, kwaye ukonwabela izinto ezifana ne-oatmeal okanye isuphu yebhali.
3. Unokuba naMandla amaninzi
Nangona ndandiyithanda indlela umzimba wam owawuziva ngayo 'ukhaphukhaphu' ekutyeni okusekelwe kwizityalo, ndiye ndafumana ukuwohloka kwamandla rhoqo. Ndandiphambana kwiyure nje enye okanye ezimbini emva kokutya, kwaye ukudilika kwasemva kwemini kwakuyinxalenye yendlela yam yemihla ngemihla. Ngelixa ngokuqinisekileyo kunokwenzeka ukuba uzinike amandla ngexabiso elaneleyo leprotheyini kwisidlo semifuno okanye i-vegan, ndikufumene kunzima. Emva kweminyaka yokuhlala kwi-catabolic body state , Ndiye ndadlala i-catch-up kunye neprotheni yam, kwaye ngoku ijolise malunga ne-80 grams ngosuku. (Qaphela: Le nombolo ifanelekile kumzimba wam, kwaye yafika ngoncedo lwe-dietitian owazi kakuhle ukubuyisela ukuphazamiseka kokutya; umlinganiselo ofanelekileyo weprotheyini kuwe unokuba ngaphezulu okanye ngaphantsi. Finyelela kwi-RD ukuba unomdla wokufumana isicwangciso esilungiselelwe iimfuno zakho ezizodwa.)
Amashumi asibhozo eegram zeprotheyini ephuma kwi-chickpeas zininzi ii-ertyisi, ngoko ke uninzi lweentsuku khange ndibetheke uphawu, kwaye ke ndiye ndafumana ukuntlitheka kwamandla. Ngoku ndidibanisa iprotheyini yezilwanyana kwisidlo sam, ndifumanisa kulula kakhulu ukunika umzimba wam isixa seprotheyini efunekayo ukuze usebenze ngokufanelekileyo kwaye undivumele amandla okwenza izinto endizithandayo. ( Nantsi indlela yokubala ukuba ingakanani iprotheyini ekufuneka uyitye ngosuku .)
4. Ungafumana iMiscle Mass
Bendihlala ndibhityile kwaye ndine-sinewy-kwakhona ngalolo qheliselo lweyoga! Kodwa ndathi ndakuqalisa ukutya inyama, ndaphawula ukuba izihlunu zam ziya zisiba mbi. Kubalulekile ukuqaphela ukuba wonke umntu kunye nomzimba wonke wahlukile; Ukwakheka komzimba wakho kunokutshintsha okanye kuhlale kunjalo ukuba uthatha uhambo olufanayo lokutya. Ayisiyiyo into yokuba bendisitya iprotheyini yezilwanyana eyandinceda ukuba ndibeke ubunzima bezihlunu, kodwa endaweni yoko, ekugqibeleni ndatya iprotein eyaneleyo, ixesha. Nje ukuba ndingene kumjelo wokunika umzimba wam ngokwaneleyo loo macronutrient ukwenza imisebenzi yawo esisiseko, ndaphawula olo tshintsho kwinkangeleko yam yomzimba.
Ezona ngqwalasela zimbini zibalulekileyo xa utshintshela kwisidlo se-omnivore, utshilo uValente, kukuhamba kancinci kwaye ukhumbule ulawulo lwenxalenye. Undikhumbuze ukuba ubukhulu bokukhonza beqhekeza lenyama yi-3 ukuya kwi-4 i-ounces-inani abaninzi baseMerika (mna ngokwam ndibandakanyile) ngokuqinisekileyo bagqithise xa befaka isidlo sakusihlwa kwiiplate zethu. Uye wacebisa ukwahluka kohlobo lwenyama endiyikhethayo, kodwa ukugcina iinketho ezicutshungulweyo (ezifana nebhekoni kunye nenyama yedeli) ubuncinci.
Ezi ngcebiso zibaluleke kakhulu kwabo badla imifuno okanye i-vegan iminyaka; awunakubona utshintsho olukhulu kakhulu ukuba uthathe nje inyanga enyameni. Kwakhona ucebisa ukusebenza nomntu oqeqeshiweyo, njengoko ndenzayo xa ndilungisa ukutya kwam: 'Ukuba kukho imeko yempilo ephantsi eyenza ukuba wenze isigqibo, unokufuna ukusebenzisana nodokotela wezokutya kwisicwangciso esiphilileyo esilungiselelwe wena kuphela.'
