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.

Inyama ebomvu sekuyisikhathi eside iyisisekelo ekudleni kwabantu emhlabeni wonke, inikeza umthombo obalulekile wamaprotheni kanye nezakhi ezibalulekile. Kodwa-ke, eminyakeni yamuva nje, kuye kwaphakanyiswa ukukhathazeka ngezingozi zempilo ezingase zibe khona ezihlobene nokudla inyama ebomvu, ikakhulukazi maqondana nesifo senhliziyo. Isifo senhliziyo siyimbangela ehamba phambili yokufa emhlabeni wonke, sibala ukufa kwabantu abangaphezu kwezigidi eziyi-17 unyaka ngamunye. Njengoba inyama ebomvu iyingxenye enkulu yokudla kwabantu abaningi, umbuzo uphakama - ingabe kukhona ukuxhumana phakathi kokusetshenziswa kwenyama ebomvu nesifo senhliziyo? Le ndatshana ihlose ukuhlola ubufakazi besayensi bamanje futhi ihlole ukuxhumana okungaba khona phakathi kwalokhu kokubili. Sizocubungula izingxenye ezahlukahlukene zenyama ebomvu, njengamafutha agcwele kanye ne-heme iron, nokuthi zingathinta kanjani impilo yenhliziyo. Ukwengeza, sizoxoxa ngendima yenyama ebomvu ekudleni kwendabuko futhi siyiqhathanise nesimanje ...

Eminyakeni yamuva nje, kube nokwanda okuphawulekayo kwenani labantu abalandela ukudla kwe-vegan ngenxa yezizathu ezisukela ekukhathazekeni ngokuziphatha kuya ezinzuzweni ezingaba khona zezempilo. Nakuba ukudla kwe-vegan kungabandakanyi yonke imikhiqizo yezilwane, kubalulekile ukucabangela umthelela lokhu kukhethwa kokudla okungaba nawo empilweni yomuntu iyonke, ikakhulukazi maqondana nempilo yokugaya ukudla kanye nokuvimbela izifo. Esinye isici esibalulekile sokudla kwe-vegan esifundwe kabanzi indima ye-fiber. I-fiber, etholakala ngobuningi ekudleni okusekelwe ezitshalweni, idlala indima ebalulekile ekugcineni isimiso sokugayeka kokudla esinempilo nokuvimbela izifo ezingamahlalakhona. Kulesi sihloko, sizohlola ukubaluleka kwe-fiber ekudleni kwe-vegan, umthelela wayo empilweni yokugaya, nokuthi ingasiza kanjani ekuvimbeleni izifo ezihlukahlukene. Ngokuqonda iqhaza le-fiber ekudleni kwe-vegan, abantu bangenza izinqumo ezinolwazi mayelana nokukhetha kwabo kokudla futhi balwele ukuthola okungcono ...

Ukuqala impilo yasenyuvesi kuwuhambo olujabulisayo olugcwele ulwazi olusha nezinselele. Kubafundi abangama-vegan, ukuzulazula kulolu shintsho kungafika nesethi yako yezithiyo ezihlukile. Ukusuka ekulawuleni izidingo zokudla kuya ekuguquguqukeni komphakathi, ukulondoloza indlela yokuphila ye-vegan ngenkathi uxoxisana nokuzibophezela kwezemfundo nezenhlalo kudinga ukuhlela okucatshangelwe kanye namasu. Ngenhlanhla, ngamathiphu ambalwa abalulekile, ungakwazi ukuhlanganisa ngaphandle komthungo ukuphila kwe-vegan kulwazi lwakho lwasenyuvesi futhi uphumelele kokubili ezifundweni nasemphakathini. ✔️ Ukupheka Ngenqwaba: Isabelomali Sakho kanye Nesilondolozi Sezempilo Elinye lamasu asebenza kahle kakhulu okulawula ukudla kwe-vegan njengomfundi ukupheka inqwaba. Le ndlela ihlinzeka ngezinzuzo eziningi, okuhlanganisa ukonga isikhathi, ukusebenza kahle kwezindleko, kanye nokwenza lula, okuyenza ibe ithuluzi elibalulekile kunoma ubani ozulazula ngezidingo zempilo yasenyuvesi. Ukulungiselela ukudla ngenani elikhulu kukuvumela ukuthi wenze inqubo yakho yokupheka ibe lula futhi kuqinisekisa ukuthi uhlala unezinketho ezinomsoco esandleni, ngisho nalapho umatasa kakhulu ...

Imikhiqizo yobisi sekuyisikhathi eside iyisisekelo ekudleni okuningi emhlabeni jikelele, kusukela kushizi okhilimu kuya kumayogathi amnandi. Kodwa-ke, ngokukhuphuka kwemikhawulo yokudla kanye nabathengi abakhathalela impilo, isidingo sezinye izindlela ezingenazo ubisi sikhule kakhulu. Ngenxa yalokhu, imakethe yoshizi nama-yoghurt angenalo ubisi iye yanda, yanikeza izinhlobonhlobo zezinketho ezinambithekayo nezinomsoco. Kodwa yini ngempela oshizi nama-yogurts angenalo ubisi, futhi kungani ethola ukuthandwa? Kulesi sihloko, sizocwilisa emhlabeni wezindlela ezihlukile ezingenalo ubisi, sihlole izinzuzo zazo zezempilo futhi sigqamise ezinye zezinketho ezinhle kakhulu ezitholakalayo. Kungakhathaliseki ukuthi uyi-vegan, i-lactose engabekezeleli, noma ufuna nje ukunciphisa ukudla kwakho kobisi, lesi sihloko sizokunikeza imininingwane ebalulekile emhlabeni woshizi nama-yogurts angenalo ubisi. Ngakho-ke, ake sithathe uhambo lokuthola umhlaba omnandi nonomsoco wezinye izindlela ezingenakho ubisi. Izindlela ezingezona zobisi zokudla okungenalactose Kubantu abane…

Ukusetshenziswa kwenyama ephezulu, ikakhulukazi inyama ebomvu futhi ecubunguliwe, sekuyisimangaliso sokudla kwanamuhla kwaseNtshonalanga. Kodwa-ke, ukubeka ubufakazi besayensi obulandelayo kuphakamisa ukuthi le ndlela yokudla ingafika nezingozi ezibalulekile zempilo - ikakhulukazi, amathuba akhuphukayo wokuthuthukisa umdlavuza. Ukusuka kumdlavuza we-colorectal kwamanye amafomu axhumene namakhompiyutha e-carcinogenic akhiwe ngesikhathi sokucubungula noma izindlela zokupheka okushisa kakhulu, ukuxhumana phakathi kokudla ngokweqile kwenyama nomdlavuza kuyaba nzima ukungakunaki. Le ndatshana idlulela ocwaningweni lwakamuva ngokuthi izinqumo zokudla zinomthelela engcupheni umdlavuza, futhi ziveza izindlela ezisebenzayo - ezifana nokunciphisa ezinye izindlela - ezinganika amandla abantu abasebenza ngezitshalo - lokho kunganika amandla abantu abasebenza kahle isikhathi eside Isikhathi sesikhathi

Eminyakeni yamuva nje, kube nokunyuka okuphawulekayo kokuthandwa kokudla okusekelwe ezitshalweni, njengoba abantu abaningi beshintsha indlela yokuphila ye-vegan. Kusukela ekunciphiseni ingozi yezifo ezingapheli kuya ekuthuthukiseni inhlalakahle jikelele, izinzuzo zokudla okusekelwe esitshalweni zibhalwe kahle. Ngokukhathazeka okukhulayo kokusimama kwemvelo kanye nenhlalakahle yezilwane, abantu abaningi baphendukela ekudleni kwe-vegan njengendlela yokuthuthukisa impilo yabo kuphela kodwa futhi benze umthelela omuhle emhlabeni. Kulesi sihloko, sizohlola izindlela ezahlukahlukene lapho ukudla kwe-vegan kungakhuphula impilo yakho yonke kanye nokuphila kahle, kusekelwe ubufakazi besayensi. Kungakhathaliseki ukuthi ucabanga ukushintshela ekudleni okusekelwe ezitshalweni noma umane ufuna ukwazi ngezinzuzo zako ezingaba khona, lesi sihloko sizodingida izindlela eziningi ukukhula ezitshalweni okungaholela ngazo ekuphileni okunempilo nokujabulisayo. Ngakho-ke, ake sibhekisise…

Ingabe ukudla okususelwa kwizitshalo kungasekela ngempela amandla aphezulu nokusebenza? Inganekwane ehlala isikhathi eside kangangokuba i-vocanism yenza buthaka amandla omzimba kuya ngokuya kudilizwa yizo zombili ucwaningo lwesayensi kanye nezimpumelelo zabasubathi abaphezulu. Ukusuka kumaprotheni asuselwa ekusekelweni kwezitshalo akwazi ukululama ngokushesha, ukudla okuhlelwe kahle i-vegan kunikezela konke okudingekayo ukuze kukhuthaze ukukhula kwemisipha, ukukhuthazela, kanye nokuqina okuphelele. Kulesi sihloko, sizokwambula ukuthi umsoco onamandla wezitshalo ubeka kanjani ekulweni nokudla kwendabuko, ubonise izibonelo ezikhuthazayo zabasubathi be-leveve ye-elite vegan bephula amarekhodi kanye nezakhi zomzimba. Noma ngabe ujaha izinhloso zokuqina komzimba noma ukuncintisana ezingeni eliphakeme kakhulu, thola ukuthi ukuhamba kanjani kwe-vegan kungathuthukisa kanjani amandla akho ngenkathi kuqondanisa nokuphila ngokuziphatha

Izifo ze-autoimmune seziya ngokuya zivame kakhulu, zikhanyisa intshisekelo kumabanga okudla angaba khona angathonya intuthuko yawo. Inyama nobisi, izinkambo zokudla kwaseNtshonalanga, zingaphansi kwendima ngendima yazo okungenzeka ekuvuseleleni ukuvuvukala nokuphazamisa ukulimala komzimba. Ucwaningo luphakamisa ukuthi izakhi ezinjengamafutha agcwele, i-Casein, kanye nama-antibiotics atholakala kulokhu kudla anganikela ezindabeni zezempilo ezithutha kanye nezimpendulo zokuzivikela komzimba ezihlotshaniswa nezimo ezinjenge-rheumatoid arthritis. Lo mbhalo uhlola ubufakazi ngemuva kwalezi zinhlangano ngenkathi uqokomisa ezinye izindlela ezisetshenziswa izitshalo ezingasekela impilo engcono futhi zinciphise izingozi zokudla okunempilo

I-Soy, amaprotheni asuselwa kwizakhi zomsoco, sekuyisikhathi eside agujwa ngokusebenza kwayo kanye nezinzuzo zezempilo. Ukusuka kuTofu naseTempeh kuya ubisi lwe-soy ne-edamame, kuhambisa izakhi zomzimba ezibalulekile njengeprotheni, i-fiber, ama-omega-3s, i-iron, ne-calcium - konke kubalulekile ukuze kugcinwe inhlala-kahle. Kodwa-ke, imibono eyiphutha ngomthelela wayo empilweni yabesilisa iye yaveza impikiswano. Ngabe i-soy isekela ukukhula kwemisipha? Ingabe kuthinta amazinga e-hormone noma ukukhulisa ubungozi bomdlavuza? Ixhaswe yisayensi, le ndatshana isusa lezi zinganekwane futhi iqokomisa amandla eqiniso wesosi: asiza ukuthuthukiswa kwemisipha, ukugcina ibhalansi ye-hormonal, kanye nokwehlisa ubungozi bomdlavuza wendlala yesinye. Kwabesilisa abafuna ukudla okulinganiselayo okusekela izinhloso zokuqina ngenkathi bebe bezama imvelo, i-soy ibonakale njengezengezo ezinamandla

Umfutho wegazi ophakeme ukukhathazeka okukhulu kwempilo okuthinta izigidi emhlabeni jikelele, okwandisa ingozi yesifo senhliziyo nokushaywa unhlangothi. Indlela eyodwa ephumelelayo yokuphatha umfutho wegazi ophakeme ukunciphisa inyama esetshenzisiwe esetshenzisiwe ekudleni kwakho. Ukudla okufana nokudla kwe-deli, ubhekeni, kanye namasoseji agcwele i-sodium kanye nezithasiselo ezingaphakamisa umfutho wegazi ngokwenza ukugcinwa kwenhliziyo nokucindezela uhlelo lwenhliziyo. Ukwenza ukushintshana okulula - njengokukhetha amaprotheni amasha, anciphile noma ukulungiselela ukudla okwenziwe ekhaya ngokulingana kwemvelo - kunganciphisa kakhulu umthamo we-sodium ngenkathi kusekela impilo yenhliziyo engcono. Thola ukuthi lezi zinguquko ezincane zingaholela kanjani ekuthuthukisweni okukhulu enhlalakahleni yonke