I-Nutrition - Humane Foundation

Isigaba Sokudla okunomsoco siphenya indima ebalulekile yokudla ekubumbeni impilo yomuntu, inhlalakahle, nokuphila isikhathi eside-ukubeka umsoco osekelwe ezitshalweni phakathi kwendlela ephelele yokuvimbela izifo kanye nokusebenza kahle komzimba. Isuselwa endikimbeni ekhulayo yocwaningo lwezokwelapha kanye nesayensi yezokudla okunomsoco, iqokomisa indlela ukudla okugxile ekudleni okutshalwe ngokuphelele—okunjengomdumba, imifino enamahlamvu, izithelo, okusanhlamvu okuphelele, imbewu, namantongomane—kunganciphisa ingozi yezifo ezingelapheki ezihlanganisa isifo senhliziyo, isifo sikashukela, ukukhuluphala, neminye imidlavuza ethile.
Lesi sigaba siphinde sibhekane nokukhathazeka okujwayelekile kokudla okunomsoco ngokwethula isiqondiso esisekelwe ebufakazini ezakhiweni ezibalulekile ezifana namaprotheni, uvithamini B12, insimbi, i-calcium, nama-acids abalulekile anamafutha. Igcizelela ukubaluleka kokukhetha ukudla okunokulinganisela, okuhlelwe kahle, okubonisa ukuthi ukudla kwe-vegan kungahlangabezana kanjani nezidingo zabantu kuzo zonke izigaba zokuphila, kusukela ebuntwaneni kuya ebudaleni obudala, kanye nokusekela ukusebenza okuphezulu kwabantu abakhuthele ngokomzimba.
Ngaphandle kwempilo yomuntu ngamunye, isigaba Sokudla sicubungula imithelela ebanzi yezimiso zokuziphatha nemvelo—ebonisa ukuthi ukudla okusekelwe ezitshalweni kusinciphisa kanjani isidingo sokuxhashazwa kwezilwane futhi kwehlisa ngokuphawulekayo indawo yethu yemvelo. Ngokukhuthaza imikhuba yokudla enolwazi, nokuqaphela, lesi sigaba sinikeza abantu amandla okwenza izinqumo ezingezona nje ezondla umzimba kodwa ezihambisana nozwelo nokusimama.

Ukudla okusekelwe ezitshalweni kuye kwanda kakhulu ngenxa yezinzuzo zabo zezempilo nezemvelo, kodwa kuthiwani ngesikhathi sokukhulelwa nokuncelisa? Njengoba omama abakhulelwe bezulazula ohambweni lokuba ngumama, isinqumo sokulandela ukudla okusekelwe ezitshalweni siphakamisa imibuzo mayelana nokuhlangabezana nezidingo zokudla okunomsoco kubo bobabili nengane yabo ekhulayo. Kulokhu okuthunyelwe, sizohlola izinzuzo zokudla okusekelwe ezitshalweni kwabesifazane abakhulelwe, sinikeze isiqondiso mayelana nokucatshangelwa okubalulekile kokudla okunomsoco, futhi sinikeze amathiphu okuphatha ngempumelelo ukudla okusekelwe ezitshalweni ngesikhathi sokukhulelwa nokuncelisa. Ake singene shí emhlabeni wokudla okusekelwe ezitshalweni komama abakhulelwe. Izinzuzo Zokudla Okusekelwe Ezitshalweni Kwabesifazane Abakhulelwe Ukudla okusekelwe ezitshalweni kunikeza izinzuzo ezihlukahlukene kwabesifazane abakhulelwe, okuhlanganisa: Ukucatshangelwa Kokudla Okunempilo Kokukhulelwa Okusekelwe Esitshalweni Ngesikhathi sokukhulelwa, kubalulekile ukuqinisekisa ukuthi uhlangabezana nazo zonke izidingo zakho zomsoco, ikakhulukazi uma ulandela ukudla okusekelwe ezitshalweni. Nazi ezinye izinto ezibalulekile zokudla okunomsoco okufanele uzikhumbule: Ukuphatha Amazinga Ensimbi ...

Uma kukhulunywa ngezimiso zokuziphatha zokusetshenziswa kwezilwane kanye nokukhetha kwe-vegan, kunezici eziningi okufanele zicatshangelwe. Kusukela kumthelela wokulima kwezilwane endaweni ezungezile kuya ezinzuzweni zezempilo zokudla kwe-vegan, ifilosofi ye-veganism, kanye nokwanda kwezindlela ezihlukile ezisekelwe esitshalweni, impikiswano ephathelene nokudla okunempilo inezici eziningi futhi iyinkimbinkimbi. Kulokhu okuthunyelwe, sizocubungula lezi zihloko ukuze sihlole izizathu zokuthi kungani abantu abaningi bekhetha indlela yokuphila ye-vegan ngezizathu zokuziphatha. Umthelela Wezolimo Lwezilwane Emvelweni Ezolimo zezilwane ziyimbangela ehamba phambili yokugawulwa kwamahlathi, ukungcoliswa kwamanzi, kanye nokukhishwa kwesisi esibamba ukushisa. Izinzuzo Zezempilo Zokudla Kwemifino Ucwaningo luye lwabonisa ukuthi ukudla okusekelwe ezitshalweni kunganciphisa ingozi yezifo ezingapheli njengesifo senhliziyo nesifo sikashukela. Ama-Vegans avame ukuba namazinga aphansi e-cholesterol nomfutho wegazi uma kuqhathaniswa nabadla inyama. Ukudla okusekelwe ezitshalweni kunothile ngezinto ezibalulekile…

Ubufakazi obusafufusa buveza ubudlelwane obukhulu phakathi kokusetshenziswa kwenyama ebomvu kanye nengozi eyandayo yesifo sikashukela sohlobo 2, ukukhulisa imibuzo ebalulekile ngendima yayo ekudleni nasempilweni. Amanani aphezulu amafutha agcwele enyameni ebomvu axhumene nokumelana kwe-insulin, ngenkathi izinketho ezicutshungulwe ezinjengesoseji kanye ne-bacon zingandisa inkinga ngoshukela ongezelwe kanye nezindawo zokugcina. Lo mbhalo uhlola ucwaningo ngemuva kwalokhu okutholakele, kuphakamisa ezinye izindlela ezisetshenziswa izitshalo ezinjengama-lentils namantongomane, futhi zinikeza izeluleko ezisebenzayo zokwamukela izindlela zokudla ezinempilo ngokuphumelelayo. Ukwenza izinqumo zokudla ezingenangqondo kungaba isinyathelo esinamandla sokunciphisa ubungozi besifo sikashukela kanye nokwenza ngcono inhlala-kahle

Umfutho wegazi ophakeme, noma umfutho wegazi ophakeme, uyisimo esasakaziwe okwamanje esibeka engcupheni ebalulekile enhliziyweni nasempilweni ephelele. Ngokwamukela indlela yokuphila esekwe esitshalweni egcwele izithelo, imifino, okusanhlamvu okugcwele kanye nama-legumes, ungathatha izinyathelo ezinengqondo zokunciphisa umfutho wegazi ngokwemvelo. Le ndlela egcwele izakhi zomzimba ayigcini nje ngokutholwa kwe-sodium namafutha angenampilo kepha ibuye ikhulisa amazinga e-potassium-ukhiye wokusekela ukujikeleza okunempilo. Kuhlangene nokuzivocavoca okujwayelekile, amasu wokuphatha ukucindezela asebenzayo, kanye nenethiwekhi esekelayo yomndeni noma ochwepheshe, leli qhinga eliphelele linikeza izinzuzo ezihlala njalo zokugcina umfutho wegazi ofanele futhi uthuthukise kahle inhlala-isikhathi eside

Ukuntuleka kwe-iron kuvame ukubizwa ngokuthi ukukhathazeka kwabantu abalandela ukudla kwe-vegan. Kodwa-ke, ngokuhlela ngokucophelela nokunaka ukudla, kungenzeka ngokuphelele ukuthi ama-vegan ahlangabezane nezidingo zawo zensimbi ngaphandle kokuthembela emikhiqizweni yezilwane. Kulokhu okuthunyelwe, sizokhipha inganekwane ephathelene nokushoda kwensimbi ku-veganism futhi sinikeze imininingwane ebalulekile ekudleni okune-iron okucebile kwezitshalo, izimpawu zokuntuleka kwe-iron, izici ezithinta ukumuncwa kwe-iron, amathiphu okuthuthukisa ukumuncwa kwe-iron ekudleni kwe-vegan, izithasiselo zokuntuleka kwe-iron. , kanye nokubaluleka kokuqapha okusansimbi okuvamile ekudleni kwe-vegan. Ekupheleni kwalokhu okuthunyelwe, uzokwazi ukuqonda kangcono ukuthi ungaqinisekisa kanjani ukuthi uthatha insimbi eyanele ngenkathi ulandela indlela yokuphila ye-vegan. Ukudla Okune-Iron-Rich Plant-based for Vegans Uma kuziwa ekuhlangabezaneni nezidingo zakho zensimbi ekudleni kwe-vegan, ukufaka izinhlobonhlobo zokudla okusekelwe ezitshalweni okucebile kule mineral ebalulekile kubalulekile. Nazi ezinye izinketho ezicebile ngensimbi ongazibandakanya...

Njengoba isidingo sezinketho zokudla okusimeme siqhubeka sikhula, abantu abaningi baphendukela kweminye imithombo yamaprotheni njengendlela yokudla okunempilo ngenkathi benciphisa umthelela wabo wemvelo. Kusukela kuzinketho ezisekelwe ezitshalweni ezifana ne-tofu ne-quinoa kuya kumaprotheni asekelwe ezinambuzaneni, amathuba okuthola eminye imithombo yamaprotheni ahlukahlukene futhi maningi. Kodwa ingabe lezi ezinye izindlela ziphephile futhi ziyasebenza? Kulokhu okuthunyelwe, sizohlola izinzuzo, inani lokudla okunempilo, izinganekwane ezivamile, nokuthi ungayifaka kanjani enye imithombo yamaprotheni ekudleni kwakho. Izinzuzo Zokufaka Enye Imithombo Yamaprotheni Kunezinzuzo eziningi zokufaka enye imithombo yamaprotheni ekudleni kwakho. Nazi ezinye izizathu zokuthi kungani kufanele ucabange ukuwangeza ekudleni kwakho: Inani Lomsoco Lenye Imithombo Yamaprotheni Imithombo eminingi yamaprotheni ehlukile inothe ngama-amino acid abalulekile, okuwenza abe amaprotheni aphelele. Eminye imithombo ehlukile yamaprotheni, njenge-quinoa ne-tofu, nayo iphezulu ngamavithamini namaminerali. Izinganekwane Ezivamile Mayelana Nezinye...

Ukulwa nokuphatha isisindo sakho? Ukudla okufuywayo noma i-vegan kungaba ngumguquki womdlalo owufunayo. Igcwele ngokudla okuphelele okunothile, okuphansi ngamafutha agcwele, kanye nokugcwala kwezakhi ezibalulekile, ukudla okususelwa kwizitshalo kutholile ukuqashelwa ngenxa yamathuba awo okuxhasa ukunciphisa umzimba kanye nokwenza ngcono impilo yonke. Kulesi sihloko, sizokwambula ukuthi indlela yokuphila ye-vegan ingasiza kanjani ekuphathweni kwesisindo, hlola amasu asemqoka empumelelweni ekudleni imifino, wabelane ngokubaluleka kokudla kwe-calorie enempilo. Noma ngabe ufuna ukwazi ngokudla okusekelwe kwizitshalo noma ukulungele ukwamukela ngokuphelele, thola ukuthi lokhu kudla kungakusiza kanjani ekufezeni imiphumela esimeme ngenkathi unika umzimba wakho. Ake siqale!

Njengoba ukuthandwa kokudla kwe-vegan kuqhubeka kukhula, kanjalo nokubaluleka kokuqonda ukuthi ungahlangabezana kanjani nezidingo ezibalulekile zezakhi, okuhlanganisa namaprotheni. Ukukhathazeka okuvamile phakathi kwalabo abacabangela noma abalandela ukudla kwe-vegan ukuthi kunikeza amaprotheni aphelele ngokwanele ukuze abe nempilo enhle. Kulokhu okuthunyelwe, sizohlola izinganekwane namaqiniso azungeze amaprotheni aphelele ekudleni kwe-vegan ukukusiza wenze izinqumo ezinolwazi futhi uqiniseke ukuthi uyahlangabezana nezidingo zakho zamaphrotheni ngenkathi ulandela indlela yokuphila esekelwe ezitshalweni. Ukuqonda Ukubaluleka Kwamaprotheni Aphelele Ekudleni Kwemifino Iphrotheni ephelele ibalulekile empilweni nasenhlalakahleni yonke, njengoba iqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile umzimba ongakwazi ukuwakhiqiza ngokwawo. Ama-Vegans angahlangabezana nezidingo zawo eziphelele zamaprotheni ngokuhlanganisa imithombo ehlukene yamaprotheni asekelwe ezitshalweni ukuze aqinisekise ukuthi adla wonke ama-amino acid abalulekile. Ukuzifundisa ngokubaluleka kwamaprotheni aphelele ekudleni kwe-vegan kungasiza ...

Ukuthola indlela yokuphila esekwe kwizitshalo kuyindlela ephumelela kakhulu yokunciphisa ubungozi bokukhuluphala kanye ne-metabolic syndrome ngenkathi kukhulisa impilo yonke. Ucebile ku-fiber, ama-antioxidants, kanye nezakhi ezibalulekile zokudla, ukusekela ukuxhaswa kwesisindo, ukuthuthukisa ukuzwela kwe-insulin, ukuvuvukala okuphansi, nokukhuthaza impilo engcono ye-metabolic. Lo mbhalo uhlola izinzuzo ezisekelwa yisayensi zokudla okugxile kwizitshalo futhi unikeza izeluleko ezisebenzayo zokufaka izithelo ezakhayo, imifino, okusanhlamvu okuphelele, amantongomane, amantongomane, kanye namantongomane okudla kwakho. Funda ukuthi ukwamukela kanjani lezi zinguquko zokudla kungavula indlela yokuzinza kahle kanye nobungqabavu besikhathi eside

Umdlavuza uyimbangela yokufa kwabantu emhlabeni wonke kanti amathuba okuba lesi sifo athonywe yizinto ezehlukene okubalwa kuzo ulibofuzo, indlela yokuphila kanye nemvelo. Nakuba kunezifundo eziningi nezindatshana zocwaningo ngomthelela wokudla engcupheni yomdlavuza, ukuxhumana phakathi kokusetshenziswa kwenyama kanye nezinhlobo ezithile zomdlavuza, ikakhulukazi umdlavuza wamathumbu, kube yisihloko esikhulisa isithakazelo nokukhathazeka. Ukusetshenziswa kwenyama bekuyingxenye eyisisekelo yokudla kwabantu amakhulu eminyaka, kuhlinzeka ngemisoco ebalulekile efana namaprotheni, i-iron, ne-vitamin B12. Kodwa-ke, eminyakeni yamuva nje, ukudla ngokweqile kwenyama ebomvu negayiwe kuye kwaphakamisa ukukhathazeka ngeqhaza layo elingase libe khona ekuthuthukiseni izinhlobo ezihlukahlukene zomdlavuza. Lesi sihloko sizocubungula ocwaningweni lwamanje kanye nobufakazi obuzungeze ukuxhumana phakathi kokusetshenziswa kwenyama nomdlavuza wekoloni, kugqanyiswe izici eziyingozi ezingaba khona futhi kudingidwe izindlela ezingase zibe khona kulokhu kuhlobana. Ngokuqonda…