Ukuvula izinzuzo zezempilo nge-Vegan FUNDITION: Amandla okudla okususelwa kwizitshalo

Eminyakeni yamuva nje, kuye kwaba nesithakazelo esikhulayo ekudleni okusekelwe ezitshalweni kanye nezinzuzo zako eziningi. Kusukela ekukhuthazeni ukwehla kwesisindo kuya ekuthuthukiseni amasosha omzimba, umsoco ogxile ezitshalweni ufakazele njengethuluzi elinamandla lokuthuthukisa inhlalakahle. Kulokhu okuthunyelwe, sizocubungula isayensi ngemuva kokudla kwe-vegan futhi sihlole amandla ayo okuguqula impilo yakho.

Umthelela Wokudla Okusekelwe Esitshalweni Kuyo Yonke Impilo

Ukushintshela ekudleni okusekelwe ezitshalweni kungaba nomthelela omuhle kakhulu empilweni nasenhlalakahleni iyonke. Ucwaningo oluningi luye lwabonisa ukuthi ukwamukela indlela yokuphila esekelwe ezitshalweni kunganciphisa ingozi yezifo ezingapheli njengesifo senhliziyo nesifo sikashukela.

Esinye sezizathu eziyinhloko zalokhu ukuthi ukudla okusekelwe ezitshalweni kuvame ukucebile ngezakhi ezibalulekile ezifana ne-fiber, amavithamini, namaminerali. Lezi zakhi zidlala indima ebalulekile ekusekeleni imisebenzi ehlukahlukene yomzimba kanye nokuthuthukisa impilo enhle.

Ngokwesibonelo, i-fiber, etholakala kakhulu ekudleni kwezitshalo, isiza ekugayeni ukudla futhi ikhuthaze amathumbu anempilo. Kungasiza futhi ekulawuleni isisindo ngokwandisa ukusutha nokulawula izifiso.

Ngaphezu kwalokho, amavithamini namaminerali atholakala ekudleni okusekelwe ezitshalweni ahlinzeka ngokusekela okubalulekile emasosheni omzimba, okusiza ukuvimbela izifo nokugcina umzimba usebenza ngendlela engcono kakhulu. Ngokugxila ezitshalweni, abantu bangaqinisekisa ukuthi banikeza imizimba yabo umsoco abakudingayo ukuze ichume.

Izinzuzo Zokudla Kwe-Vegan Zokunciphisa Isisindo

Ukondleka kwe-Vegan kungaba isu elisebenzayo lokwehlisa isisindo ngenxa yokugxila ekudleni okuphelele, okunomsoco.

Ukudla okusekelwe ezitshalweni ngokuvamile kunamakhalori aphansi kanye ne-fiber ephakeme, engasiza ekulawuleni isisindo.

Ukudla kwe-vegan nakho kungakhuthaza ukusutha futhi kunciphise izifiso, kwenze kube lula ukugcina isisindo esinempilo.

Ukushisa Umzimba Wakho Ngamaprotheni Ezitshalo

Amaprotheni ezitshalo anganikeza wonke ama-amino acid adingekayo ukuze enze impilo engcono kanye nokwakhiwa kwemisipha. Ukufaka le mithombo yamaprotheni esekelwe ezitshalweni ekudleni kwakho kungaba nezinzuzo eziningi:

• Imidumba: Imifino efana nobhontshisi, udali, nophizi yimithombo emihle kakhulu yamaprotheni ezitshalo. Futhi zicebile ku-fiber, esiza ukugaya futhi ithuthukise imizwa yokugcwala.
• I-Tofu: Yenziwe ngobhontshisi wesoya, i-tofu iwukudla okuhlukahlukene futhi okugcwele amaprotheni. Ingasetshenziswa esikhundleni senyama noma yengezwe kuma-fries nama-saladi ukuze kuthuthukiswe amaprotheni.
• I-Tempeh: I-Tempeh ingomunye umthombo wamaprotheni asekelwe ku-soy onokunambitheka kwe-nutty nokuthungwa okuqinile. Ingayosiwa, ibhakwe, noma isosiwe ukuze kufakwe okumnandi nokucebile ngamaprotheni ekudleni.
• I-Quinoa: I-quinoa iwuhlamvu olungenayo i-gluten futhi oluyiprotheni ephelele. Iqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile futhi ingasetshenziswa njengesisekelo samasaladi, ama-stir-fries, noma njengesitsha esiseceleni.

Uma kuqhathaniswa namaprotheni asekelwe ezilwaneni, amaprotheni ezitshalo ngokuvamile aphansi kumafutha agcwele kanye ne-cholesterol. Ngokuhlanganisa la maprotheni asekelwe ezitshalweni ekudleni kwakho, ungakwazi ukuphemba umzimba wakho ngezakhi ezidingekayo ngenkathi ukhuthaza impilo yonke kanye nokuphila kahle.

Ukubaluleka Kwemithombo YeCalcium Esekelwe Ezitshalo

Ngokuphambene nenkolelo evamile, ukudla okusekelwe ezitshalweni kunganikeza i-calcium eyanele empilweni yamathambo.

Imithombo emihle ye-calcium esekwe ezitshalweni ihlanganisa:

• Imifino enamaqabunga
• Ubisi lwezitshalo oluqinisiwe
• I-Tofu

Ukumuncwa kwe-calcium emithonjeni yezitshalo kungathuthukiswa ngokudla ukudla okunothe ngovithamini D kanye ne-magnesium.

Ukuthuthukisa Amasosha omzimba Ngokudla Okugxile Ezitshalo

Umsoco ogxile ezitshalweni ungasekela amasosha omzimba aqinile ngobuningi bawo be-antioxidants nama-phytochemicals.

• Izithelo nemifino ecebile ngovithamini C, i-beta-carotene, ne-zinc kungathuthukisa ukusebenza kwamasosha omzimba.
• Ukudla okusekelwe ezitshalweni nakho kungasiza ekunciphiseni ukuvuvukala, okuzuzisa amasosha omzimba.

Isixhumanisi Phakathi Kokondleka Okusekelwe Ezitshalweni Nokucaca Ngengqondo

Ucwaningo lubonisa ukuthi ukudla okusekelwe ezitshalweni kungase kube nomthelela ekuthuthukiseni ukusebenza kwengqondo nokucaca kwengqondo. Izidlo ezisekelwe ezitshalweni zicebile kuma-antioxidants kanye nama-anti-inflammatory compounds angasekela impilo yobuchopho. Ukusebenzisa ukudla kwezitshalo ezinomsoco kunganikeza ubuchopho ngamavithamini namaminerali abalulekile ukuze usebenze kahle.

Iqhaza Lezitshalo Ekwehliseni Ukuvuvukala Emzimbeni

Ukudla okusekelwe ezitshalweni kuye kwahlotshaniswa namazinga aphansi okuvuvukala emzimbeni.

Ama-Phytochemicals atholakala ekudleni kwezitshalo anezindawo zokulwa nokuvuvukala ezingasiza ekunciphiseni ukuvuvukala okungapheli.

I-fiber ephezulu yokudla okusekelwe ezitshalweni nayo ingaba nomthelela ekwenzeni i-gut microbiome enempilo, edlala indima ekulawuleni ukuvuvukala.

Ukondliwa Okusekelwe Kwezitshalo Kokusebenza Okufanelekile Kwe-Athletic

Abasubathi bangazuza kakhulu ngokuthatha indlela yokudla okusekelwe ezitshalweni. Izidlo ezisekelwe ezitshalweni zinikeza ukuminyana okuphezulu kwezakhi, okubalulekile ekusebenzeni kahle kwezemidlalo. Ngokugxila ekudleni okuphelele, okusekelwe ezitshalweni, abasubathi bangaqinisekisa ukuthi bathola ukudla okwanele kwamandla, amaprotheni, nezinye izakhi ezibalulekile.

Enye yezinzuzo ezibalulekile zokudla okusekelwe esitshalweni kwabasubathi yizindawo zayo zokulwa nokuvuvukala. Ukudla kwezitshalo kucebile kuma-phytochemicals, okutholwe ukuthi kunezinto ezilwa nokuvuvukala. Lokhu kungasiza abasubathi ukuthi balulame ekuzivocavoca okukhulu futhi banciphise ukucindezeleka okwenziwe nge-oxidative emzimbeni.

Ngaphezu kwezinzuzo zokulwa nokuvuvukala, ukudla okuningi okusekelwe ezitshalweni nakho kucebile kuma-antioxidants. Amajikijolo, imifino enamaqabunga, nezinhlamvu eziphelele ziyizibonelo ezimbalwa nje. Ama-Antioxidants angasiza ekululameni kokuzivocavoca futhi anciphise ukulimala kwemisipha okubangelwa ama-radicals mahhala akhiqizwa ngesikhathi sokusebenza kanzima komzimba.

Enye inzuzo yendlela yokudla okusekelwe esitshalweni yabasubathi yikhono lokuvuselela imisipha ngokushesha. Amaprotheni ezitshalo, atholakala emithonjeni efana ne-legumes, i-tofu, ne-quinoa, ahlinzeka ngawo wonke ama-amino acid adingekayo ekwakheni nasekulungiseni imisipha. Ukwengeza, amaprotheni ezitshalo avame ukuba ngaphansi kwamafutha agcwele kanye ne-cholesterol uma kuqhathaniswa namaprotheni ezilwane, akhuthaza impilo yenhliziyo.

Ngokwamukela ukudla okusekelwe ezitshalweni, abasubathi bangafaka imizimba yabo ngemisoco edingekayo ukuze benze okusemandleni abo futhi bakhuthaze impilo nokuphila kahle.

Isiphetho

Amandla ezitshalo ekudleni kwe-vegan awakwazi ukubukelwa phansi. Ukudla okusekelwe ezitshalweni kukhonjiswe ukuthi kunezinzuzo eziningi zempilo jikelele, ukuncipha kwesisindo, ukusekelwa kwamasosha omzimba, ukucaca kwengqondo, nokunciphisa ukuvuvukala. Ngokugxila ekudleni kwezitshalo okugcwele, okunomsoco, abantu bangathuthukisa ukudla kwabo izakhamzimba ezibalulekile futhi bathuthukise inhlalakahle yabo iyonke. Kungakhathaliseki ukuthi okokulawula isisindo, ukusebenza kwezemidlalo, noma ukuvimbela izifo, ukufaka izitshalo eziningi ekudleni kwakho kungaba nomthelela omuhle omuhle empilweni yakho. Ngakho-ke kungani ungasebenzisi amandla ezitshalo futhi wamukele izinzuzo zokudla okunomsoco we-vegan?