Ukugcina ukudla kwemifino ngesikhathi sokukhulelwa kungenzeka ngokuphelele futhi kungaba nempilo nobabili wena nengane yakho. Kodwa-ke, kubalulekile ukuqinisekisa ukuthi uthola zonke izakhi ezidingekayo zokukhulelwa okunempilo.
Esinye isakhi esibalulekile okumele ugxile kuso amaprotheni, abalulekile ekukhuleni nasekukhuleni kwengane yakho. Imithombo emihle yamaprotheni yabadla imifino ihlanganisa ubhontshisi, udali, tofu, tempeh, amantongomane kanye nembewu. Kubalulekile futhi ukudla okusansimbi eyanele, ebalulekile ekukhiqizeni amangqamuzana abomvu egazi. Imithombo emihle yensimbi kwabadla imifino ihlanganisa isipinashi, i-broccoli, udali, kanye nezinhlamvu eziqinisiwe.
Esinye isakhi esibalulekile i-calcium, edingekayo ekuthuthukiseni amathambo namazinyo engane yakho. Imithombo emihle ye-calcium yabadla imifino ihlanganisa ezinye izindlela zobisi ezifana nobisi lwesoya oluqinile, i-calcium-set tofu, ama-alimondi, nemifino enamahlamvu njengemifino ye-kale ne-collard.
Kubalulekile futhi ukwenza isiqiniseko sokuthi uthola uvithamini B12 owanele, odingekayo ezinzwa ezinempilo namangqamuzana egazi. I-B12 itholakala ikakhulukazi emikhiqizweni yezilwane, ngakho-ke kubalulekile ukudla ukudla okune-B12 okuqinile njengemvubelo enomsoco, okusanhlamvu okuqinisiwe, nobisi olusekelwe ezitshalweni.
Ngaphezu kwalezi zakhi, qiniseka ukuthi udla izithelo ezihlukahlukene, imifino, nokusanhlamvu ukuze uqinisekise ukuthi uthola wonke amavithamini namaminerali adingekayo ukuze ukhulelwe kahle.
Uma ukhathazekile ngokuhlangabezana nezidingo zakho zomsoco ngesikhathi ukhulelwe, cabanga ukukhuluma nodokotela wezokudla obhalisiwe ongakusiza wenze uhlelo lokudla kwemifino oluphelele. Ngokunakekela ukudla ukudla okulinganiselayo, ungakwazi ngokuphelele ukugcina indlela yakho yokuphila yemifino phakathi nokukhulelwa kwakho.
