Zininzi izizathu zokuba kutheni abantu bayala inyama kunye neentaka, kodwa batya iintlanzi. Abanye bakhetha ukongeza intlanzi kwizidlo zemifuno ukuze ufumane inzuzo yezempilo kwizidlo zemifuno kwaye ziluncedo kwimpilo yentliziyo yeentlanzi. Abanye banokuzama ukunciphisa ifuthe lamandla abo kwindalo esingqongileyo - ukunciphisa isixa senkunkuma. Kuba inokuba yinto nje yokungcamla. Kweli nqaku, sithetha ngeengenelo kunye nokungalunganga kwesidlo sasePescataria, kubandakanya into etyatyayo iSandians nento abangayidlanga.
Ngubani uPescatatari?
Ngamafutshane, uPecatariya nguLowo ungayisiyo inyama, kodwa uyatya iintlanzi. Ibinzana elithi "i-pescatatian" yasungulwa ekuqaleni kweminyaka yo-1990 kwaye yindibaniselwano yegama lase-Italiya "i-puesce" ichaza intlanzi, kunye namagama athi "imifuno". Ngamanye amaxesha ibhaliwe njenge "Peptharian", kodwa oku kuthetha okufanayo. Kwincwadi yesayensi, le ndlela idla ngokubizwa ngokuba yi "Sand-imifuno" kwaye ingohlobo lwezinto ezifuywayo. Ngokweli nkcazo, uPecatarian ngulowo unamathela ngokutya kwemifuno, kodwa idle intlanzi kunye nolunye ulwandle. Oku ngokusisiseko kukutya kwemifuno equka i-great, amantongomane, ii-legume, iimveliso kunye namafutha aluncedo, ngelixa i-farfood idlala indima ephambili njengowona mthombo ophambili weprotein. Uninzi lwee-pescataries ezininzi zikwatya neemveliso zobisi kunye namaqanda.
Ewe, ukutya kwezitya zemifuno kungahluka kakhulu kunye ne-pescatatarian. Ungancamathela ekutyeni ngaphandle kwenyama, egcwele isitatshi esisetyenzisiweyo, ukutya okungalunganga kunye nezikhuni zentlanzi, kwaye kungenzeki kwezempilo, ngokusekwe kwiimveliso zonke.
Intlanzi entsha-Umthombo weProtein kunye nokuNgena
Ifoto: HARTAHH.USPUS.com.
Kutheni abantu bekhetha ukutya okutyayo kwePescataria?
Kukho izizathu ezininzi zokuba abantu bakwazi ukukhetha ukutya okutyayo kwi-pescatarian. Nazi ezinye zeyona nto iphambili:
Isibonelelo seMpilo
Izidlo zemifuno zineengenelo ezininzi, kubandakanya umngcipheko ophantsi wokulukhusela kunye nezifo ezingapheliyo, ezinje ngesifo sentliziyo kunye neswekile. Ngokutsho kophando, unokufumana uninzi lwezi zibonelelo zokukhusela kwi-pescatatarian yokutya. Olunye uphando lwabonisa ukuba abantu basePescataria bafunyanwa minyaka le nge-1.1 kg ngaphantsi kwabafazi abatya inyama. Kwaye abantu abaye batshintsha ukutya kwabo kwisityalo seThumela, bafumana amanqaku amancinci omzimba, obonisa ukuba ukuncitshiswa kokusetyenziswa kwezilwanyana kunokuba luncedo kuwe ngaphandle kwemowudi yakho yesondlo. Olunye uphononongo lugqibile ukuba ii-Pecaritaries zazinomngcipheko ongezantsi weswekile-4.8%, zithelekiswa ne-omnivoraque-7.6%. Ukongeza, kwisifundo esinye esikhulu, abantu babefundwa abangafane batya inyama okanye ababengasePecataria. Bangama-22% asezantsi kunomngcipheko wokufa kwisifo sentliziyo xa kuthelekiswa nenyama eqhelekileyo.
Iingxaki zendalo
Ukuzala kwemfuyo yasekhaya kuyabiza. Ngokutsho kwe-UN, lezilwanyana yi-15% yokuphuma kwe-anthbon yekhabhoni. Ngokuchasene noko, ukuveliswa kweentlanzi kunye ne-surefood kunendawo ye-carbon encinci kunokuvelisa naluphi na uhlobo lwenyama okanye itshizi yezilwanyana. Ufundisiso luka-2014 luqikelele ukuba ukutya okutyiwa kweentlanzi kubangela i-46% yokukhupha igesi yegesi kunakutya kwabantu abatya inyama yenyama ngosuku.
Izizathu zokuziphatha zokuziphatha
Ukuziphatha kunokuba sesona sizathu siphambili sokuba abantu bakhethe imifuno. Isenokuba sisizathu esinzulu sababini basePecataria. Ukupheliswa kwezilwanyana zasemhlabeni ekutyeni kwazo kusombulula ezinye zeengxaki zokuziphatha.
Ngoku uya kuba, yintoni onokuyalela isidlo sangokuhlwa, ngaphandle kwesaladi
Ifoto: HARTAHH.USPUS.com.
Utya ntoni iPescatar?
Ukutya okuqhelekileyo kwe-Pescatarian ye-Pescatarian yeyona mifuno kunye nokongezwa kolwandle. Abantu basePesatala batya inkozo epheleleyo kunye neemveliso zokudla okuziinkozo, i-legumes kunye neemveliso zazo, amantshontsho kunye neoyile ye-Walnut, ii-peanuts kunye neembewu, iimveliso zobisi, iintlanzi, iintlanzi kunye ne-mollusks, amaqanda.
IINGXAKI ZOKUXABISA IINGOZI ZOKUSETYENZISWA KAKHULU
Ukongeza intlanzi kwi-gesian yokutya kunika izibonelelo ezininzi zempilo. Uninzi lwabantu lukhathazekile ukuba ukupheliswa ngokupheleleyo kweemveliso zezilwanyana okanye ukwala inyama yezilwanyana kunokukhokelela ekusetyenzisweni kwezakha-mzimba eziphambili. Ngokukodwa, i-B12 Vitamins, iZinc, i-calcium kunye neprotein zinokuba nzima ngakumbi ukuqhuba i-vegan yokutya. Ukongeza ukutya kwaselwandle, kubandakanya intlanzi, i-crustaceans kunye ne-mollusks, ukutya kwemifuno kunokubonelela ngezondlo ezibonakalayo kunye neentlobo zokutya.
Fumana ngakumbi i-omega-3
Intlanzi yeyona ndlela ilungileyo yokufumana i-Omega-3 Fatty Acids. Ezinye iimveliso zemifuno, kubandakanya ii-walnuts kunye nembewu yeflakisi, zine-alpha lidonic acid (ala), uhlobo lwee-omega-3 amafutha. Nangona kunjalo, olu hlobo lohlobo lwe-ala akukho lula ukuguqula ukuya kwi-Eikapentaenic Acid (i-EPA) kunye ne-DoOsasaexaenaevaic Acid (DHA) emzimbeni. I-DHA kunye ne-EPA zinezibonelelo ezongezelelweyo zempilo ngokunceda kungekuphela kwentliziyo kuphela, kodwa kunye nomsebenzi wobuchopho kunye nemvakalelo. Ngokuchasene noko, intlanzi enqabileyo, njengesalmon kunye nesardadi, iqulethe i-EPA ne-DHA.
Yonyusa iprotheyini
Abantu bafuna kuphela malunga ne-0.8 yeegreyithi zeproteyini kwi-1 kg yomzimba we-kg yomzimba ngamnye ngosuku ukuze uhlale usempilweni. Nangona kunjalo, abantu abaninzi bakhetha ukutya iprotein engakumbi. Intlanzi kunye nolunye ulwandle ngowona mthombo wamanqatha aphantsi. Ukongeza kwi-Omega-3 kunye neProtiin, ukutya kwaselwandle zityebile kwizondlo ezininzi ezininzi ngakumbi. Umzekelo, i-Oysters zityebi kakhulu kwiVitamin B12, iZinc kunye ne-Selenium. I-oyster enye kuphela ibonelela nge-133% yereyithi yemihla ngemihla yeevithamin B12 kunye ne-55% - i-zinc naseselenium. I-mussels ityebile kakhulu kwiVitamin B12 kunye neKenium, kunye neManganese kunye nezinye iiVitamins ze-B. I-Bight ye-B. Umthombo weprotein enamafutha asezantsi.
Izinto ezingalunganga zokutya
Le mpahla ayinasiphene esikhulu kakhulu sempilo. Nangona kunjalo, abanye abantu banokuba sengozini yokusetyenziswa kweentlanzi ezinkulu. Iintlanzi, ngakumbi iintlobo zezinto ezinkulu, zinokuqulatha i-mercury kunye nezinye iityhefu. Ngesi sizathu, i-ofisi yokubekwa kweliso lococeko kunye nokutya kwamayeza kunye namayeza (i-FDA) icebisa ukuba abantwana kunye nabasetyhini abakhulelweyo, bakhule intlanzi, ukrexeza, ookrebe kunye ne-sheks firsi. La maqela kufuneka kwakhona anciphise ukusetyenziswa kwe-alkacker kunye ne-tuna yamanzi aphuzi enenxalenye yesandla yesandla okanye ngaphantsi ngeveki.