Eminyakeni yamuva nje, kuye kwanda ukuthandwa kokudla okusekelwe ezitshalweni, abantu abaningi bakhetha ukulandela indlela yokuphila ye-vegan ngezizathu ezihlukahlukene ezihlanganisa izimiso zokuziphatha, imvelo, kanye nokukhathazeka kwezempilo. Kodwa-ke, umbono owodwa oyiphutha ojwayelekile mayelana nokudla kwe-vegan inkolelo yokuthi ayinawo amaprotheni aphelele. Le nganekwane ibangele abaningi ukuba bangabaze ukwanela komsoco wokudla okusekelwe ezitshalweni, okuholela ekukhathazekeni mayelana nokuhlangabezana nezidingo zansuku zonke zamaprotheni. Kodwa-ke, iqiniso liwukuthi, ukudla kwe-vegan okuhlelwe kahle kunganikeza wonke ama-amino acid adingekayo ukuze abe nempilo enhle. Njengongoti wezokudla obhalisiwe futhi okholelwa ngokuqinile ezinzuzweni zokudla okusekelwe ezitshalweni, ngihlangabezane nemibuzo eminingi nokukhathazeka mayelana nokudla amaprotheni ekudleni kwe-vegan. Kulesi sihloko, sizohlola izinganekwane namaqiniso azungeze amaprotheni aphelele ekudleni kwe-vegan futhi sinikeze ulwazi olusekelwe ebufakazini ukuze sixazulule noma yimiphi imibono eyiphutha. Isikhathi sokuhlukanisa iqiniso nenganekwane futhi sikhanyisele iqiniso ngemuva kokuhlangabezana nezidingo zamaprotheni ekudleni kwe-vegan.
Imithombo yamaprotheni asekelwe ezitshalweni miningi
Izinhlobo eziningi zemithombo yamaprotheni asekelwe ezitshalweni zitholakala kalula kulabo abalandela ukudla kwe-vegan. Imifino, njengodali, uphizi, nobhontshisi omnyama, iyimithombo emihle kakhulu yamaprotheni futhi ingafakwa ezitsheni ezihlukahlukene, kuhlanganise nesobho, amasaladi nezitshulu. Amantongomane kanye nembewu, njengama-alimondi, imbewu ye-chia, nembewu ye-hemp, ayinikezi nje kuphela amaprotheni kodwa futhi inikeza ama-acid abalulekile anamafutha nezinye izakhi ezizuzisayo. Ukwengeza, okusanhlamvu okuphelele njenge-quinoa, irayisi elinsundu, nama-oats kungaba umthombo obalulekile wamaprotheni uma kuhlanganiswa nokunye ukudla kwezitshalo. Ngaphezu kwalokho, i-tofu, i-tempeh, ne-seitan yizinketho ezidumile kulabo abafuna ezinye izindlela ezisekelwe ezitshalweni esikhundleni senyama, njengoba zicebile ngamaprotheni futhi zingasetshenziswa ngobuningi bezindlela zokupheka. Kafushane, ngokuhlola izinhlobonhlobo zemithombo yamaprotheni esekelwe ezitshalweni, abantu bangahlangabezana kalula nezidingo zabo zamaprotheni ngenkathi belandela ukudla kwe-vegan.
Ukudla kwe-Vegan kunganikeza amaprotheni anele
Ngokuphambene nenkolelo evamile, ukudla kwe-vegan kunganikeza amaprotheni anele kubantu ngabanye. Nakuba kuyiqiniso ukuthi imikhiqizo esekelwe ezilwaneni ngokuvamile ibhekwa njengemithombo ephelele yamaprotheni, okusho ukuthi iqukethe wonke ama-amino acid adingekayo imizimba yethu, imithombo yamaprotheni esekelwe ezitshalweni ingahlanganiswa ukuze yakhe amaprotheni aphelele. Ngokudla izinhlobonhlobo zokudla okusekelwe ezitshalweni usuku lonke, abantu bangathola kalula wonke ama-amino acid adingekayo ukuze kuhlanganiswe amaprotheni aphelele. Ukwengeza, imithombo yamaprotheni esekelwe ezitshalweni ivame ukuza nezinzuzo ezengeziwe zokungabi namafutha agcwele kanye ne-cholesterol, kuyilapho ihlinzeka ngenqwaba yamavithamini, amaminerali, kanye ne-fiber. Akukhona nje kuphela ukuthi ukudla kwe-vegan kungahlangabezana nezidingo zamaprotheni ngokwanele, kodwa futhi kungaba nomthelela empilweni nasenhlalakahleni yonke.
Ukuhlanganisa ukudla kungakha amaprotheni aphelele
Ukuhlanganisa ukudla okuhlukahlukene okusekelwe ezitshalweni kungaba yindlela ephumelelayo yokudala amaprotheni aphelele ngaphakathi kokudla kwe-vegan. Nakuba amaprotheni athile ezitshalo angase ashodelwe kweyodwa noma ngaphezulu i-amino acid ebalulekile, ukuwahlanganisa nemithombo yamaprotheni ehambisanayo kungasiza ekugcwaliseni lezi zikhala futhi kuqinisekiswe iphrofayili ye-amino acid eyindilinga. Isibonelo, ukuhlanganisa okusanhlamvu okusanhlamvu noma imbewu kungakha iphrotheni ephelele, njengoba imidumba ngokuvamile ine-methionine ephansi kodwa iphezulu nge-lysine, kuyilapho okusanhlamvu nembewu kubonisa iphethini ephambene. Ngokuhlanganisa izinhlobonhlobo zokudla okusekelwe ezitshalweni ekudleni nasekudleni okulula, abantu ngabanye bangathola kalula wonke ama-amino acid abalulekile imizimba yabo ewadingayo ukuze asebenze kahle. Lelisu alisizi nje kuphela ukuxosha inganekwane yokuthi ama-vegans awakwazi ukudla amaprotheni anele, kodwa futhi livumela ukudla okunomsoco nokunomsoco osekela impilo yonke kanye nokuphila kahle.
Okusanhlamvu, okusanhlamvu, nemifino kuyisihluthulelo
Uma kukhulunywa ngokulandela ukudla kwe-vegan, okusanhlamvu, okusanhlamvu, nemifino kudlala indima ebalulekile ekunikezeni izakhamzimba ezibalulekile nokuba negalelo ohlelweni lokudla olunokulinganisela. Imifino enjengobhontshisi, udali, nophizi, iyimithombo emihle kakhulu yamaprotheni ezitshalo, imicu, namavithamini namaminerali ahlukahlukene. Ukufaka imidumba ekudleni akukwazi nje ukwandisa ukudla kwamaprotheni kodwa futhi kukhuthaze imizwa yokugcwala futhi kusekele impilo yokugaya ukudla. Okusanhlamvu, njenge-quinoa, irayisi elinsundu, nesinkwa sikakolweni, kunikeza ama-carbohydrate ayinkimbinkimbi, i-fiber, namaprotheni engeziwe. Lokhu kudla okunomsoco akugcini nje ngokunikeza amandla aqhubekayo kodwa futhi kunomthelela empilweni yonke yenhliziyo nemithambo yegazi. Okokugcina, imifino, kuhlanganise nemifino enamaqabunga, imifino ye-cruciferous, nezinketho ezimibalabala ezifana ne-bell pepper notamatisi, zicebile ngamavithamini, amaminerali, nama-antioxidants. Lezi zikhungo ezinamandla ezisekelwe ezitshalweni azigcini nje ngokuthuthukisa inani lokudla okunomsoco kodwa futhi zisekela umsebenzi wokuzivikela komzimba futhi zinciphise ingozi yezifo ezingapheli. Ngokubeka phambili okusanhlamvu, okusanhlamvu, nemifino, abantu bangakha ukudla kwe-vegan okunganelisi futhi okunomsoco kuphela kodwa futhi okuthuthukisa impilo nokuphila kahle.
Ukuntuleka kwamaprotheni akuvamile kuma-vegans
Ukuntuleka kwamaprotheni kuwukukhathazeka okuvame ukuphakanyiswa lapho kuxoxwa ngokudla kwe-vegan. Kodwa-ke, kubalulekile ukuqaphela ukuthi ukuntuleka kwamaprotheni kuyivelakancane kuma-vegans alandela uhlelo lokudla oluhlelwe kahle futhi oluhlukahlukene. Nakuba kuyiqiniso ukuthi imithombo yamaprotheni asekelwe ezitshalweni ingase ingabi nawo wonke ama-amino acid abalulekile ngezilinganiso ezifanayo namaprotheni ezilwane, kungenzeka ukuthola wonke ama-amino acid adingekayo ngenhlanganisela yokudla okuhlukahlukene kwezitshalo. Ngokufaka izinhlobonhlobo zemifino, okusanhlamvu, amantongomane kanye nembewu ekudleni kwazo, ama-vegans angahlangabezana kalula nezidingo zawo zamaprotheni. Ukwengeza, imithombo yamaprotheni esekelwe ezitshalweni inikeza inzuzo yokuncipha kwamafutha agcwele kanye ne-cholesterol, kuyilapho ihlinzeka nge-fiber, amavithamini, namaminerali. Kubalulekile ukuthi ama-vegan agxile ekudleni izinhlobonhlobo zokudla okusekelwe ezitshalweni ukuze aqinisekise ukuthi athola zonke izakhi ezibalulekile ezidingwa yimizimba yazo.
Imikhiqizo yesoya ingamaprotheni aphelele
Imikhiqizo ye-soy ithole ukuthandwa njengomthombo obalulekile wamaprotheni aphelele ekudleni kwe-vegan. Nakuba igama elithi “iphrotheni eliphelele” libhekisela ephrotheni equkethe wonke ama-amino acid adingekayo emzimbeni wethu, ngokuvamile ahlotshaniswa nemikhiqizo esekelwe ezilwaneni. Kodwa-ke, ubhontshisi wesoya nemikhiqizo yesoya, njenge-tofu ne-tempeh, kukhona okuhlukile kulo mthetho. Abhekwa njengamaprotheni aphelele njengoba enikeza wonke ama-amino acid abalulekile ngamanani anele. Lokhu kwenza imikhiqizo yesoya ibe inketho ebalulekile kuma-vegans afuna ukuhlangabezana nezidingo zawo zamaprotheni ngaphandle kokuthembela emithonjeni yezilwane kuphela. Ukufaka isoya ekudleni okunomsoco nokuhlukahlukene kungaqinisekisa ukuthi ama-vegan athola ama-amino acid adingekayo futhi ajabulele izinzuzo zomthombo ophelele wamaprotheni.
Imvubelo yokudla okunomsoco iyiprotheni ephelele
Imvubelo enomsoco, evame ukusetshenziswa njengesiphuzo noma isithuthukisi ukunambitheka ekudleni kwe-vegan nemifino, iwumthombo ovame ukunganakwa wamaprotheni aphelele. Nakuba ukukhanga kwayo okuyinhloko kungase kulele ekunambithekeni kwayo kwe-cheesy kanye nokuguquguquka kwezindlela zokupheka, imvubelo enomsoco ipakisha i-punch yokondleka okudlula ukunambitheka. Ngawo wonke ama-amino acid ayisishiyagalolunye abalulekile ekhona ngamanani anele, imvubelo enomsoco inikeza iphrofayili ephelele yamaprotheni. Lokhu kukwenza kube isengezo esibalulekile ekudleni kwe-vegan, ukuqinisekisa ukuthi abantu bangahlangabezana nezidingo zabo zamaprotheni ngaphandle kokuthembela emithonjeni esekelwe ezilwaneni kuphela. Kungakhathaliseki ukuthi ifafazwe ku-popcorn noma ifakwe kumasoso anokhilimu, imvubelo enomsoco ayigcini nje ngokungeza ukunambitheka okumnandi kodwa futhi inikela ekulinganiseni okuphelele kwamaprotheni ekudleni okusekelwe ezitshalweni.
I-Quinoa ne-amaranth amaprotheni aphelele
Uma kukhulunywa ngokufaka amaprotheni aphelele ekudleni kwe-vegan, i-quinoa ne-amaranth yizinketho ezimbili ezihlukile. Kokubili i-quinoa ne-amaranth ama-pseudocereals angagcini nje ngokungena-gluten kodwa futhi agcwele uxhaxha olumangalisayo lwama-amino acid abalulekile. Ngokungafani neminye imithombo eminingi yamaprotheni esekelwe ezitshalweni, i-quinoa ne-amaranth inikeza wonke ama-amino acid ayisishiyagalolunye abalulekile ngezilinganiso ezifanele, okuwenza abe amaprotheni aphelele. Lezi zinhlamvu eziguquguqukayo zingasetshenziswa ezitsheni ezihlukahlukene, kusukela kumasaladi nezitsha zaseceleni kuya ezifundweni eziyinhloko, okuvumela abantu abalandela ukudla kwe-vegan ukuthi bahlangabezane kalula nezidingo zabo zamaphrotheni. Ukwengeza, i-quinoa ne-amaranth inothe nge-fiber nezinye imisoco ebalulekile, okuyenza ibe ukukhetha okuhle kakhulu empilweni nempilo yonke yokuphila okusekelwe ezitshalweni.
Ukuhlangabezana nezidingo zamaphrotheni kuyafezeka
Ukudla kwe-vegan kungahlangabezana kalula nezidingo zamaprotheni ngaphandle kokuthembela emikhiqizweni yezilwane. Kunezinhlobonhlobo eziningi zemithombo yamaprotheni esekelwe ezitshalweni engahlinzeka ngawo wonke ama-amino acid adingekayo ukuze uthole ukudla okunomsoco. Imifino efana nobhontshisi, udali, nophizi ingumthombo omuhle kakhulu wamaprotheni, ane-fiber eningi nezinye izakhi ezibalulekile. Amantongomane nembewu, njengama-alimondi, imbewu ye-chia, nembewu ye-hemp, nakho kucebile ngamaprotheni namafutha anempilo. Ukufaka i-tofu, tempeh, ne-seitan ekudleni kungangeza inani elikhulu lamaprotheni futhi. Ngokufaka izinhlobonhlobo zale mithombo yamaprotheni esekelwe ezitshalweni ekudleni kwe-vegan okunokulinganisela kahle, ukuhlangabezana nezidingo zamaprotheni kuyafezeka kuyilapho kusekela impilo yonke kanye nokukhetha kokuziphatha.
Ukuzifundisa ngamaprotheni asekelwe ezitshalweni
Ukuze uqonde ngokugcwele futhi wandise ukudla kwakho kwamaprotheni asekelwe esitshalweni, kubalulekile ukuzifundisa ngemithombo ehlukene kanye namaphrofayili ayo okudla okunempilo. Qala ngokuzijwayeza ukwakheka kwe-amino acid yamaprotheni asekelwe ezitshalweni ahlukahlukene. Nakuba ukudla kwezitshalo ngakunye kungase kunganikezi wonke ama-amino acid abalulekile ngamanani afanayo nemikhiqizo yezilwane, ukusebenzisa izinhlobonhlobo zemithombo yamaprotheni asekelwe ezitshalweni usuku lonke kungahlangabezana nezidingo zomzimba wakho kalula. Ukwengeza, kubalulekile ukucabangela i-bioavailability yamaprotheni avela emithonjeni ehlukene yezitshalo. Amanye amaprotheni ezitshalo angase angagayeki kancane noma abe nezinga eliphansi lokumunca kunamaprotheni ezilwane, kodwa lokhu kunganxeshezelwa ngokudla inani eliphezulu noma ngokuhlanganisa imithombo yamaprotheni esekelwe ezitshalweni ehambisanayo. Ngokuthatha isikhathi sokuzifundisa ngamaprotheni ezitshalo, ungaqinisekisa ukuthi uhlangabezana nezidingo zakho zokudla okunomsoco ngenkathi ujabulela izinzuzo zokudla kwe-vegan.
