Abasubathi Be-Vegan: I-Debunking Izinganekwane Ngamandla Nokukhuthazela ekudleni okusekelwe esitshalweni

Eminyakeni yamuva nje, kube nokuqubuka kokuthandwa kwe-veganism njengendlela yokudla yabasubathi. Nokho, abaningi basabambelele enkolelweni yokuthi ukudla okusekelwe ezitshalweni akunazo izakhamzimba ezidingekayo kanye namaprotheni ukuze kusekelwe izidingo zomzimba zemidlalo esezingeni eliphezulu. Lo mbono oyiphutha uye waholela ekuqhubekeleni phambili kwenganekwane yokuthi abasubathi be-vegan babuthakathaka futhi abakwazi ukubekezelela ukuqeqeshwa okuqinile uma kuqhathaniswa nozakwabo abadla inyama. Ngenxa yalokho, ukwethembeka nokusebenza kahle kokudla kwe-vegan kubasubathi kuye kwabuzwa. Kulesi sihloko, sizohlola futhi sihlaziye lezi zinganekwane ezizungezile amandla nokukhuthazela ekudleni okusekelwe ezitshalweni. Sizohlola ubufakazi besayensi nezibonelo zangempela zokuphila zabasubathi be-vegan abaphumelelayo ukuze sibonise ukuthi akukhona nje kuphela ukuthi kungenzeka ukuphumelela ngokudla okusekelwe ezitshalweni, kodwa kungase futhi kunikeze izinzuzo eziyingqayizivele ekusebenzeni kwezemidlalo. Kungakhathaliseki ukuthi ungumdlali okhokhelwayo noma umshisekeli wokufaneleka, le ndatshana ihlose ukunikeza ukuqonda okuphelele kwezinzuzo futhi isuse imibono eyiphutha yokwamukela ukudla kwe-vegan ukuze uphumelele kwezokusubatha.

Ukudla okusekelwe ezitshalweni kukhuthaza impumelelo kwezemidlalo

Ibonisa abasubathi be-vegan abaphumelelayo kuyo yonke imidlalo ehlukahlukene ukuze inselele izinganekwane mayelana ne-veganism ebeka engcupheni ukusebenza komzimba. Eminyakeni yamuva nje, kuye kwaba nenani elikhulayo labasubathi abaye bamukela ukudla okusekelwe ezitshalweni futhi bathola impumelelo emangalisayo emikhakheni yabo. Laba basubathi baye babonisa ukuthi ukudla okusekelwe ezitshalweni kunganikeza izakhi ezidingekayo, amandla, nokusekelwa kokululama ukuze kuqhubekisele phambili ukusebenza kwezemidlalo okusezingeni eliphezulu. Kusukela kumpetha wethenisi u-Novak Djokovic kuya ku-ultra-marathoner uScott Jurek, laba basubathi abangama-vegan baqede inkolelo yokuthi imikhiqizo yezilwane ibalulekile ukuze uthole amandla nokubekezela. Ngokubeka kuqala okusanhlamvu okuphelele, okusanhlamvu, izithelo, imifino, kanye nemithombo yamaprotheni esekelwe ezitshalweni, laba basubathi abaphumelelanga nje kuphela emidlalweni yabo kodwa futhi baye babika intuthuko empilweni yabo yonke kanye nokuphila kahle. Impumelelo yabo inselele imibono eyiphutha osekunesikhathi eside ikhona futhi igqamisa izinzuzo ezingaba khona zokudla okusekelwe esitshalweni kokusebenza komdlalo.

Abagijimi be-Vegan marathon bawela umugqa wokuqeda

Abagijimi be-Vegan marathon baqhubeka bephula amarekhodi futhi badlule entanjeni ngezikhathi ezihlaba umxhwele, beqhubeka nokuchitha inganekwane yokuthi ukudla okusekelwe ezitshalweni kuphazamisa ukusebenza komzimba. Laba basubathi babonise ukukhuthazela nokuqina okuyingqayizivele, okufakazela ukuthi ukufuthela imizimba yabo ngokudla okusekelwe ezitshalweni kungaphezu kokwanele ukusebenza kahle. Ngokulandela ukudla okunothe ngokusanhlamvu, izithelo, imifino, namaprotheni ezitshalo, laba bagijimi bemarathon baye bakwazi ukulondoloza amandla abo kuyo yonke imijaho enzima. Izimpumelelo zabo zisebenza njengobufakazi obunamandla beqiniso lokuthi abasubathi be-vegan bangaphumelela ekufuneni imidlalo yokukhuthazela, ukubekela inselele imibono ecatshangwe ngaphambili kanye nokukhuthaza abanye ukuthi bacabangele izinzuzo zendlela yokuphila esekelwe esitshalweni.

Abakhi bomzimba beVegan bakha imisipha engathi sína

Kuboniswa abasubathi be-vegan abaphumelelayo kuyo yonke imidlalo ehlukahlukene ukuze baphonsele inselelo izinganekwane mayelana ne-veganism ebeka engcupheni ukusebenza komzimba, kuba sobala ukuthi impumelelo emangazayo idlulela ngalé kwabagijimi bemarathon. Abakhi bomzimba be-Vegan, ikakhulukazi, baphula izithiyo futhi bakha imisipha ejulile ekudleni okusekelwe esitshalweni. Laba basubathi baye baphikisa umbono oyiphutha wokuthi imikhiqizo yezilwane iyadingeka ukuze imisipha ikhule namandla. Ngokuhlanganisa imithombo yamaprotheni esekelwe ezitshalweni efana nemifino, i-tofu, ne-temeh ekudleni kwabo, abakhi bomzimba be-vegan bathole ukuthuthukiswa okuphawulekayo kwemisipha. Ukuzinikela kwabo ekuqeqesheni, kuhlanganiswe nohlelo lokudla olusekelwe esitshalweni olunokulinganisela kahle, lubonisa amandla ezilwane ezifuywayo ukuze aphumelele emkhakheni wokwakha umzimba futhi achaze kabusha lokho okungenzeka ekudleni okusekelwe ezitshalweni.

Abasubathi be-Pro vegan bachitha imibono ehlukile

Nakuba i-stereotype ekhona iphakamisa ukuthi abasubathi be-vegan bangase babhekane namandla nokukhuthazela, ukubhekisisa okufeziwe kwabasubathi be-pro vegan kunikeza ubufakazi obuqand' ikhanda bokuqeda le nganekwane. Emidlalweni esukela esibhakeleni kuye kweyethenisi ngisho nasebholeni lezinyawo elikhokhelwayo, abasubathi be-vegan bakhombise ikhono labo lokuqhudelana ezingeni eliphezulu kakhulu bebe begcina ukudla okusekelwe ezitshalweni. Ukusebenza kwabo okukhethekile akubonisi nje kuphela amandla abo angokomzimba kodwa futhi namasu afanele okufaka amafutha nokudla okungazuzwa ngokudla kwe-vegan okuhlelwe kahle. Ngokubhidliza lezi zinkolelo-ze, abasubathi be-pro vegan bakhuthaza abanye ukuthi bacabangele izinzuzo zendlela yokuphila esekelwe esitshalweni futhi baphonse inselelo umbono wokuthi imikhiqizo yezilwane ibalulekile empumelelweni yezemidlalo.

Izidlo ezisekelwe ezitshalweni zithuthukisa amazinga okubekezela

Ukubonisa abasubathi be-vegan abaphumelelayo kuyo yonke imidlalo ehlukahlukene kuphinde kugqamise iqiniso lokuthi ukudla okusekelwe ezitshalweni kungathuthukisa amazinga okubekezela. Laba basubathi, njengabagijimi bemarathon kanye nabasubathi abathathu, baye bazuza izimanga ezimangalisayo zokukhuthazela kuyilapho bebambelele endleleni yokuphila esekelwe ezitshalweni. Ngokubeka phambili ukudla okuphelele okunomsoco, abasubathi be-vegan bayakwazi ukugcwalisa imizimba yabo ngama-carbohydrate adingekayo, amaprotheni, namafutha ukuze basebenze kahle futhi balulame. Ubuningi bemithombo esekelwe ezitshalweni ecebile kulezi zakhi zomsoco, ezifana nokusanhlamvu, okusanhlamvu, amantongomane, nembewu, inikeza amandla aqhubekayo kanye nemisebenzi yokusekela yokukhuthazela. Impumelelo yalaba basubathi ayigcini nje ngokubekela inselele umbono oyiphutha wokuthi imikhiqizo yezilwane ibalulekile ekukhuthazeleni, kodwa futhi isebenza njengesikhuthazo kubantu abafuna ukuthuthukisa amazinga abo okukhuthazela ngokudla okusekelwe ezitshalweni.

I-Vegan MMA fighter ibusa ukuncintisana

I-World of Mixed kartial arts (MMA) ibone ukukhula komsubathi wezilwane ezidla inyama obekhonya kulo mqhudelwano. Lesi silwi esikhethekile se-MMA siwuchithile umqondo wokuthi ukudla okusekelwe ezitshalweni kulimaza ukusebenza komzimba. Ngokuqeqeshwa okuqinile kanye nohlelo lokudla lwe-vegan oluhlelwe ngokucophelela, le fighter ibonise amandla amangalisayo, ubungqabavu, nokuqina ngaphakathi kwe-octagon. Impumelelo yabo isebenza njengobufakazi bamandla okudla okusekelwe esitshalweni ekuqhubekiseni ukusebenza kwezemidlalo okushubile futhi kuxosha noma yiziphi izinganekwane ezihambisana nombono wokuthi i-veganism ivimbela ikhono lomsubathi lokuphumelela emidlalweni yokulwa. Ngezimpumelelo zabo ezivelele, lesi silwi se-MMA esiyimifino sivula indlela yokuthi abanye bahlole izinzuzo zendlela yokuphila esekelwe esitshalweni endaweni yokulwa ngokuncintisana.

Abasubathi bokubekezela bayaphumelela ku-veganism

Ukukhombisa abasubathi be-vegan abaphumelelayo kuyo yonke imidlalo ehlukahlukene kusiza ukubekela inselele izinganekwane mayelana ne-veganism ebeka engcupheni ukusebenza komzimba. Phakathi kwalaba basubathi, abasubathi bokubekezela bagqama njengezibonelo eziyinhloko zokuthi ukudla okusekelwe ezitshalweni kungawathuthukisa kanjani amakhono abo. Kusukela kubagijimi be-ultramarathon kuya kubagibeli bamabhayisikili amabanga amade, laba basubathi babonise ukubekezela okukhethekile, amandla, nokuqina ngenkathi belandela indlela yokuphila ye-vegan. Ngokusebenzisa imithombo yamaprotheni esekelwe ezitshalweni, njengemifino, i-tofu, ne-quinoa, baqinisa imizimba yabo ngokudla okunomsoco okukhuthaza ukululama okuphelele kanye namazinga wamandla aqhubekayo. Ngaphezu kwalokho, laba basubathi bagcizelela ukubaluleka kokudla izithelo nemifino ehlukahlukene ukuze bathole amavithamini abalulekile, amaminerali, nama-antioxidants asekela impilo yonke kanye nomsebenzi wokuzivikela komzimba. Ngezimpumelelo zabo ezimangalisayo, laba basubathi bokubekezela baphikisana nombono oyiphutha wokuthi i-veganism ibeka engcupheni ukusebenza komzimba, futhi esikhundleni salokho ifakazela ukuthi ingaba ifomula yokuwina yempumelelo eqhubekayo emhlabeni wezemidlalo.

Ama-vegan powerlifters aphula amarekhodi omhlaba

I-Powerlifting, umdlalo owaziwa ngokugcizelela kwawo amandla angaphekiwe namandla, iphinde yabona ukwanda kwabasubathi be-vegan abaphula amarekhodi omhlaba. Laba bantu bawuchithile umqondo wokuthi ukudla okusekelwe ezitshalweni akwanele ukwakha izicubu zomzimba nokwenza kahle kwezemidlalo ezisekelwe emandleni. Ngokugxila ekudleni okuphelele okufana nokusanhlamvu, okusanhlamvu, okusanhlamvu, kanye nemifino enamahlamvu, ama-vegan powerlifters ayakwazi ukuhlangabezana nezidingo zawo zokudla okunomsoco kuyilapho ebhebhezela imizimba yawo ngezikhathi zokuqeqesha eziqinile nemincintiswano. Ukwengeza, bagqamisa izinzuzo zemithombo yamaprotheni esekelwe ezitshalweni njenge-tofu, tempeh, ne-seitan, ehlinzeka ngama-amino acid adingekayo okulungisa nokukhula kwemisipha. Ngezimpumelelo zabo ezimangalisayo, lawa ma-powerlifters e-vegan aphikisana nemibono nemibono eyiphutha ephathelene ne-veganism, okubonisa ukuthi ukudla okusekelwe ezitshalweni kungasekela ukusebenza komzimba okuphawulekayo emkhakheni wezemidlalo yamandla.

I-Vegan triathlete inqoba umjaho we-Ironman

Emkhakheni wezemidlalo yokukhuthazela, abasubathi be-vegan bayaqhubeka nokubekela inselele izinkolelo mayelana nokulinganiselwa kokudla okusekelwe esitshalweni. Isibonelo sakamuva salokhu impumelelo emangalisayo ye-vegan triathlete enqobe umjaho we-Ironman. Lesi senzo esimangalisayo sibonisa amandla angenakuphikwa nokubekezela okungatholwa ngokudla okusekelwe ezitshalweni okuhlelwe kahle. Ngokukhetha ngokucophelela ukudla okunomsoco njengezithelo, imifino, okusanhlamvu okuphelele, namaprotheni asekelwe ezitshalweni, le triathlete yakwazi ukufuthela umzimba wayo ngokuphumelelayo ngezidingo eziqinile zokubhukuda, ukugibela ibhayisikili nokugijima. Impumelelo yabo ayigcini nje ngokuphikisa inganekwane yokuthi i-veganism ibeka engcupheni ukusebenza ngokomzimba kodwa futhi igqamisa izinzuzo ezingaba khona zokudla okusekelwe ezitshalweni ekuthuthukiseni amakhono okusubatha. Ngokuzuzwa ngabasubathi abangama-vegan kuyo yonke imidlalo ehlukahlukene, silethwa ubufakazi obuqand' ikhanda bokuthi ukudla okusekelwe ezitshalweni kungaba ukukhetha okusebenzayo nokunamandla kubantu abafuna ukusebenza okuphezulu nempilo engcono.

Ukusebenza kahle komsubathi ku-veganism

Ukuqhubeka nokuhlola ukusebenza kahle komsubathi okungatholakala ekudleni kwe-vegan, kubalulekile ukuvuma impumelelo yabasubathi be-vegan emikhakheni eyahlukene. Ukubonisa abasubathi be-vegan abaphumelelayo kuzo zonke izinselelo zemidlalo ehlukahlukene ezikhona izinganekwane mayelana ne-veganism ebeka engcupheni ukusebenza komzimba. Isibonelo, abakhi bomzimba abadumile be-vegan babonise amandla akhethekile nokuthuthuka kwemisipha, okubonisa ukuthi ukondliwa okusekelwe ezitshalweni kungaphezu kokwanele ukwakha nokugcina imisipha ethambile. Ngokufanayo, abagijimi abangama-vegan bathole amandla amangalisayo okukhuthazela, baphonsela inselele umbono wokuthi imikhiqizo yezilwane iyadingeka ukuze kube namazinga aqinile namandla. Lezi zibonelo zigcizelela amandla okuba abantu ngabanye bachume kwezemidlalo kuyilapho bebambelela ekudleni okusekelwe ezitshalweni, okufakazela ukuthi inhlanganisela yokuhlela ukudla okufanele kanye nokudla okunomsoco okubalulekile kungasekela ukusebenza kahle kanye nezimpumelelo zomzimba.

Sengiphetha, umbono wokuthi abasubathi be-vegan abakwazi ukwenza ezingeni elifanayo njengabalingani babo abadla inyama kumane nje kuyinganekwane. Njengoba kubonakala ngezibonelo eziningi zabadlali be-vegan abaphumelelayo nabaphumelele, ukudla okusekelwe ezitshalweni kunganikeza zonke izakhi ezidingekayo zamandla nokukhuthazela. Ngokuhlela kahle kanye nemfundo, abasubathi be-vegan bayakwazi ukuphumelela emidlalweni yabo futhi bafakazele ukuthi indlela yokuphila esekelwe esitshalweni ingaba yinzuzo, uma kungenjalo, ekusebenzeni kwabo kanye nempilo yonke. Masiqhubeke nokuhlahlela le mibono eyiphutha futhi samukele amandla okudla okusekelwe esitshalweni kubasubathi.

FAQ

Ingabe abasubathi be-vegan bangakha ngempela imisipha namandla ngaphandle kokudla imikhiqizo yezilwane njengenyama nobisi?

Yebo, abasubathi be-vegan bangakha imisipha namandla ngaphandle kokudla imikhiqizo yezilwane ngokugxila ekudleni okulinganiselayo okuhlanganisa imithombo yamaprotheni esekelwe ezitshalweni ezifana nemifino, i-tofu, i-tempeh, amantongomane kanye nembewu. Ukuhlela ukudla okufanele kanye nokwengeza, kanye nokuqeqeshwa okungaguquki, kungasekela ukukhula kwemisipha nokusebenza kwezemidlalo kubasubathi be-vegan. Ukwengeza, abasubathi abaningi basezitshalweni baye bathola impumelelo enkulu emidlalweni ehlukahlukene, bebonisa ukusebenza kahle kokudla kwe-vegan ekusebenzeni ngokomzimba. Ekugcineni, ukuhlangabezana nezidingo zezakhi zomuntu ngamunye kanye nokwandisa ukudla kwamaprotheni kuyizici ezibalulekile ekusekeleni ukuthuthukiswa kwemisipha kanye nokuzuza kwamandla kubasubathi be-vegan.

Abasubathi be-vegan baqinisekisa kanjani ukuthi bathola amaprotheni anele ukuze basekele izinjongo zabo zokuqeqeshwa nokusebenza?

Abasubathi be-Vegan bangaqinisekisa ukuthi bathola amaprotheni anele ngokufaka izinhlobonhlobo zemithombo yamaprotheni esekelwe ezitshalweni ezifana nemifino, i-tofu, i-tempeh, i-seitan, i-quinoa, amantongomane, kanye nembewu ekudleni kwabo. Bangakwazi futhi ukwengeza nge-vegan protein powders. Ukwengeza, ukugxila ekudleni ukudla okulinganiselayo okuhlanganisa ukudla okuhlukahlukene kungasiza ekuqinisekiseni ukuthi bahlangabezana nezidingo zabo zamaprotheni zokuqeqesha nokusebenza. Ukubonisana nodokotela wezokudla obhalisiwe kungase futhi kunikeze isiqondiso somuntu siqu mayelana nezidingo zamaphrotheni kuyilapho ulandela ukudla kwe-vegan.

Ingabe kukhona imisoco ethile abasubathi be-vegan okudingeka banake kakhulu ukuze balondoloze amandla afanele nokukhuthazela?

Abasubathi be-Vegan bangase badinge ukunaka okwengeziwe ekudleni amanani anele amaprotheni, i-iron, i-calcium, i-vitamin B12, i-omega-3 fatty acids, ne-vitamin D ukuze balondoloze amandla aphelele nokukhuthazela. Lezi zakhi zomsoco zivame ukutholakala emikhiqizweni yezilwane, ngakho-ke ama-vegans kudingeka ahlele ngokucophelela ukudla kwawo ukuze aqinisekise ukuthi athola ngokwanele lezi zakhi ezibalulekile ezivela emithonjeni yezitshalo noma izithako. Ukwengeza, ukuhlala u-hydrated futhi udle ukudla okuhlukahlukene okunomsoco kubalulekile ekusebenzeni okuphelele nokululama kubasubathi be-vegan.

Yiziphi ezinye zezibonelo zabadlali be-vegan abaphumelelayo abaye bachitha inganekwane yokuthi ukudla okusekelwe ezitshalweni kuphansi ekusebenzeni kwezemidlalo?

Abasubathi abambalwa be-vegan abaphumelelayo baye bafakazela ukuthi inganekwane iyiphutha ngokwenza kahle emidlalweni yabo. Izibonelo zifaka umdlali wethenisi uNovak Djokovic, umdlali wethenisi uScott Jurek, u-Kendrick Farris ophakamisa izinsimbi, kanye nomdlali webhola lezinyawo u-Colin Kaepernick. Laba basubathi abaphumelelanga nje kuphela ukusebenza okuphezulu kodwa baphinde babonisa ukuthi ukudla okusekelwe ezitshalweni kunganikeza izakhi ezidingekayo namandla ukuze kuphumelele kwezemidlalo. Abakufezile kusize ukuqeda umbono oyiphutha wokuthi ukudla kwe-vegan kuphansi ekusebenzeni kwezemidlalo.

Abasubathi be-vegan babhekana kanjani nokukhathazeka mayelana nokushoda okungaba khona kwezakhamzimba ezifana ne-iron, B12, kanye ne-omega-3 fatty acids evame ukuhlotshaniswa nokudla okusekelwe ezitshalweni?

Abasubathi be-Vegan bangabhekana nokukhathazeka mayelana nokushoda kwezakhi ezingase zibe khona ngokudla ukudla okulinganiselayo okuhlanganisa ukudla okuqinile, izithasiselo, kanye nemithombo ehlukahlukene esekelwe ezitshalweni ecebile ngensimbi, i-B12, ne-omega-3 fatty acids. Ukuqapha njalo amazinga ezakhi zomzimba ngokuhlolwa kwegazi nokusebenza nodokotela wezokudla obhalisiwe nakho kungasiza ekuqinisekiseni ukuthi bayahlangabezana nezidingo zabo zokudla okunomsoco. Ukwengeza, ukufaka ukudla okufana nemifino, amantongomane, imbewu, ubisi lwezitshalo eziqinile, imifino enamaqabunga, kanye nezithako ezisekelwe ku-algae kungasiza abasubathi be-vegan ukuthi balondoloze amazinga alungile wezakhi zokusebenza kanye nempilo yonke.