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.

Eminyakeni yamuva nje, i-veganism iye yanda ekudumeni, iqhutshwa ukukhathazeka ngokuziphatha, ukucatshangelwa kwemvelo, kanye nezinzuzo zezempilo. Naphezu kokwamukelwa kwayo okukhulayo, umbuzo ovamile uyaqhubeka: ingabe ukwamukela ukudla kwe-vegan kuholela ezinkingeni zempilo ngempela? Lesi sihloko sihlola izinzuzo ze-veganism, sikhuluma ngezinkinga ezivamile, futhi sinikeza isiqondiso sokugcina ibhalansi yokudla okunempilo. Izinzuzo Ze-Veganism Ukwamukela ukudla kwe-vegan kunganikeza izinzuzo eziningi zezempilo, ezisekelwa indikimba ekhulayo yocwaningo kanye nobufakazi bomuntu siqu. Ngokususa imikhiqizo yezilwane nokugxila ekudleni okusekelwe ezitshalweni, abantu bangathola intuthuko ehlukahlukene enhlalakahleni yabo iyonke. Nakhu ukubhekisisa izinzuzo ezibalulekile zezempilo ze-veganism: 1. Impilo Ethuthukisiwe Yemithambo Yenhliziyo Ukunciphisa Ingozi Yesifo Senhliziyo: Ukudla kwe-vegan ngokuvamile kuphansi ngamafutha agcwele kanye ne-cholesterol, etholakala ngamanani aphezulu emikhiqizweni yezilwane. Ukudla okusekelwe ezitshalweni kucebile ngezithelo, imifino, okusanhlamvu, nemifino, konke okunomthelela ekwehliseni…

I-Veganism ibe yinhlangano enamandla, ehlanganisa izinqumo eziqondayo ngezempilo ngokuphila okuhle. Kepha uqinisekisa kanjani ukuthi ukudla kwakho okususelwa kwisitshalo kuhlangana nazo zonke izidingo zakho zokudla okunempilo? Impendulo ilele ekuhleleni okucabangayo nasezinhlobonhlobo. Igcwele izinketho ezinobunzima bezenhlamvu njenge-protein-rich legumes, ama-greens anamaqabunga akhulisa amaqabunga, kanye nembewu yezitshalo ze-calcium-3, ukudla okucebile okungu-3, ukudla kwe-vegan kungasekela ukunambitheka okusebenzayo ngenkathi kunikeza ukunambitheka okusebenzayo. Lo mhlahlandlela uhlola izakhamzimba ezibalulekile ezifana nevithamini B12 kanye namafutha anempilo ukukusiza ukudala uhlelo oludla olulinganiselayo oluvusa umzimba wakho futhi luqondane nama-vegans azayo-afanelekile

Ukudla kwe-vegan kunikeza inhlanganisela enamandla yezinzuzo zezempilo, izinqumo zokuziphatha, kanye nokusimama kwemvelo. Ngokugxila ekudleni okunempilo okususelwa kwizitshalo ezinjengezithelo, imifino, i-legumes, amantongomane, futhi okusanhlamvu okuphelele, le ndlela yokuphila isekela ukuphathwa kwesisindo ngenkathi kwehlisa ubungozi bezifo ezingamahlalakhona ezifana nesifo senhliziyo kanye nesifo sikashukela 2. Ucebile ngezakhi zomzimba ezibalulekile kanye ne-fiber, Ukudla kwe-vegan nakho kukhuthaza ukugaya okungcono, amazinga akhiqizwa ngcono amandla, kanye nempilo yenhliziyo ethuthukisiwe. Ngaphandle kwenhlala-kahle yomuntu siqu, kunomthelela ekunciphiseni umthelela wezemvelo futhi uvume ngenhlala-kahle yezilwane. Ukuthi ucabanga ngokuhamba nge-vegan noma umane ubheke ukuthuthukisa impilo yakho yonke ngezinketho ezenzelwe izitshalo, lo mhlahlandlela unikeza ukuqonda okubalulekile emandleni aguqukayo wendlela yokuphila ye-vegan enokulinganisela

Ukukhuphuka kwe-veganism kulethe ukugxila okuvuselelekile endimeni yawo engaba khona ekulweni nezifo ezingamahlalakhona, ezihlala zinezimbangela zokufa emhlabeni jikelele. Ngokudla okusekelwe ekudleni okune-fiber, ama-antioxidants, kanye nezakhi zomzimba abalulekile - futhi ngokwemvelo kunciphise amafutha agcwele amafutha aqokomisa amandla awo okunciphisa ubungozi bezimo ezifana nesifo senhliziyo, kanye nomdlavuza othile. Ngokubeka phambili ukudla okuphelele njengezithelo, imifino, imvuthuluka, namantongomane ngenkathi kunciphisa izinketho ezisetshenzisiwe kanye nemikhiqizo yezilwane, i-veganism inikeza indlela enamandla yokuthuthukisa impilo yonke. Lo mbhalo uhlola ubufakazi ngemuva kokudla okusekelwe kwezifo ekuvinjelweni kwezifo ngenkathi ukhuluma ngokucatshangelwa kokudla okunempilo kanye nezinganekwane ezivamile ezizungeze le ndlela yokuphila

Izimo zesikhumba ezinjengomqulo, i-eczema, i-psoriasis, ne-rosacea azigcini nje ngokusaba ngokweqile kepha zingathinta ngokujulile ukuzethemba nenhlala-kahle. Ngenkathi izakhi zofuzo kanye nezici zezemvelo zidlala indima, ucwaningo oluvelayo lubonisa ukuthi ukudla - ikakhulukazi ukusetshenziswa kwenyama nobisi - kungathonya impilo emnandi kakhulu. Izakhi ze-Hormonal ngobisi ziye zahambisana nokuqhekeka kwe-Acne, kuyilapho amafutha agcwele endle endle angavuselela ukuvuvukala okuxhunyaniswe ne-eczema nezinye izimo. Ukuqonda lokhu kuxhumana kokudla kunikeza ithuba lokwenza izinqumo ezinolwazi ezingakhuthaza isikhumba esicacile, esinempilo. Lo mbhalo uhlola isayensi ngemuva kwalezi zixhumanisi kanye namaphuzu atholakele asuselwa kwizitshalo angasekela ukubukeka okukhazimulayo ngokwemvelo

Eminyakeni yamuva nje, kube nokukhathazeka okukhulayo mayelana nemithelela yezempilo engaba khona ngenxa yokudla okuphezulu emikhiqizweni yezilwane. Nakuba lokhu kudla kuvame ukuhlinzeka ngamanani amakhulu amaprotheni, i-iron, nezinye izakhi, kungase futhi kuholele ekuntuleni okuthile kwamavithamini okungathinta impilo yonke. Ukuqonda lokhu kusilela okungaba khona kubalulekile kunoma ubani ocabanga noma osuvele elandela ukudla okucebile ngemikhiqizo yezilwane. 1. Ukuntula Kavithamini C I-Vitamin C, noma i-ascorbic acid, idlala indima ebalulekile emisebenzini eminingi yomzimba, okuhlanganisa ukuhlanganiswa kwe-collagen, ukumuncwa kwensimbi, nokwesekwa kwamasosha omzimba. Lesi sakhi esibalulekile sigcwele izithelo nemifino eminingi, kodwa imikhiqizo yezilwane ngokuvamile ayinikezi amanani abalulekile kaVithamini C. Ngenxa yalokho, abantu abakudla kwabo okwakhiwe kakhulu yimikhiqizo yezilwane bangase babhekane nengozi eyengeziwe yokuntuleka kukaVithamini C uma bengawufaki okwanele. ukudla okusekelwe ezitshalweni. I-Vitamin C ibalulekile ekuhlanganiseni kwe-collagen, iphrotheni ethi ...

Inyama ibilokhu iyisibonelo sokudla ezizukulwaneni ngezizukulwane, ezibekwe amaprotheni ayo nokuqukethwe kwezakhi. Kodwa-ke, ucwaningo olukhulayo luqokomisa izingozi ezingaba khona zezempilo eziboshelwe ekudleni imikhiqizo yenyama, izinhlobo ezibomvu nezicutshunguliwe. Ukusuka ekuxhumaneni nesifo senhliziyo nomdlavuza wokukhathazeka ngokumelana nama-antibiotic, ukungalingani kwe-hormonal, kanye nezifo ezibangelwa ukudla, okushiwo ukusetshenziswa kwenyama yesimanje kuya ngokuya kuhlolisiswa. Kuhlanganiswe nokucatshangelwa kwezemvelo nokuziphatha okuhle, lokhu okutholakele kutatazela abaningi ukuthi baphinde bacabange imikhuba yabo yokudla. Lo mbhalo uhlola ubufakazi obungemuva kwalezi zingozi ngenkathi unikeza umhlahlandlela wokwenza ukukhetha okulinganiselayo okusekela impilo yomuntu siqu nekusasa elizinzile

Inyama ebomvu sekuyisikhathi eside iyintandokazi yokudla, kepha umthelela wayo empilweni yenhliziyo uyaqhubeka nokuvusa impikiswano. Ngesifo senhliziyo sithi izimpilo ezingenakubalwa unyaka nonyaka, ukuqonda indlela ukusetshenziswa kwenyama ebomvu kungasiza kanjani kuleli ngcupheko kubalulekile. Igcwele amaprotheni kanye nezakhi ezibalulekile, kepha zivame ukuphakama ngamafutha agcwele kanye ne-cholesterol, izinhlobo ezibomvu - zixhumeke ngokuvuvukala, i-cholesterol yokwakha. Kodwa-ke, ukucwaninga kusahlukaniswa ngokuthi ukungena ngokulinganiselayo kungalingana nokudla okulinganiselayo ngaphandle kokuyekethisa impilo yenhliziyo. Lo mbhalo uhlola ubufakazi ngemuva kwalezi zimangalo ngenkathi unikeza ukuqonda okusebenzisekayo kube yimikhuba yokudla enempilo ebeka phambili impilo yenhliziyo

Ukudla kwe-vegan kunikeza indlela enamandla yokuthuthukisa impilo yesikhumba kanye nokulwa kwezimpawu zokuguga ngokwemvelo. Ngokugxila ekudleni okunempilo okunobunzima, okusekelwe ezitshalweni ezigcwele ama-antioxidants, amavithamini, kanye nama-acid abalulekile acid, ungasekela ukukhiqizwa kwe-collagen, uthuthukise i-hydration, uvikeze ekucindezelweni kwe-oxidate. Izithelo, imifino, amantongomane, imbewu, futhi okusanhlamvu okuphelele kunikeza amabhlogo wokwakha we-radiant stolion ngenkathi kusiza ukunciphisa ukuvuvukala kanye nobomvu. Ngezinzuzo ezisukela esikhunjeni esicacile ukuze zithuthukise ukunwebeka futhi zinciphise imibimbi, ukwamukela indlela yokuphila ye-vegan akukhuthazi kuphela inhlala-kahle kodwa futhi isebenza njengendlela ephumelelayo yokuthola isikhumba sobusha nesikhazimulayo

Imikhiqizo yobisi ibilokhu iyisisekelo ekudleni emhlabeni wonke, ithandwa ukunambitheka kwayo kanye nenani lokudla okunempilo. Kodwa-ke, ubufakazi obukhulayo bukhombisa ukuthi ukuzibandakanya obisini, ushizi, nezinye izintandokazi zobisi kungafika nezingozi zempilo ezifihliwe. Ucwaningo luxhumeke ukusetshenziswa kobisi ezifweni ezingamahlalakhona njengesifo senhliziyo, uhlobo lwesifo sikashukela, kanye nomdlavuza othile ngenxa yokuqukethwe kwamafutha agcwele amafutha namazinga e-hormone. Le ndatshana ivimba isayensi ngemuva kwale nhlangano, izifundo ezibalulekile ezingozini zokudla zobisi, futhi zihlola ezinye izindlela ezisuselwa kwizitshalo ezingasekela impilo yakho ngaphandle kokuyekethisa