I-Calcium ne-Vitamin D evela emithonjeni yezitshalo Yamathambo Aqinile Ezilwaneni

Ukugcina amathambo aqinile futhi enempilo kubalulekile enhlalakahleni yonke kanye nezinga lempilo. Ukudla okwanele kwe-calcium ne-vitamin D kudlala indima ebalulekile ekufinyeleleni lo mgomo, njengoba kuyizakhi ezibalulekile empilweni yamathambo. Nakuba abantu abaningi bethola lezi zakhi zomsoco emikhiqizweni yobisi kanye nokudla okusekelwe ezilwaneni, ama-vegans angase abhekane nezinselele ekuhlangabezaneni nokudla okunconyiwe ngenxa yemikhawulo yawo yokudla. Kodwa-ke, ngenani elandayo labantu abasebenzisa indlela yokuphila yemifino, kubalulekile ukuhlola eminye imithombo ye-calcium ne-vitamin D esekelwe ezitshalweni. Kulesi sihloko, sizocubungula izinzuzo ze-calcium ne-vitamin D empilweni yamathambo, sixoxe ngemibono eyiphutha evamile ephathelene nemithombo esekelwe ezitshalweni yalezi zakhi zomsoco, futhi sinikeze amathiphu asebenzayo wokuthi imifino ingaqinisekisa kanjani ukudla okwanele kwe-calcium ne-vitamin D kusuka. imithombo yezitshalo ukugcina amathambo aqinile futhi enempilo. Ekupheleni kwalesi sihloko, abafundi bazokwazi ukuqonda kangcono indima ye-calcium ne-vitamin D empilweni yamathambo nokuthi bangathola kanjani lezi zondlo emithonjeni esekelwe ezitshalweni ukuze basekele indlela yabo yokuphila ye-vegan.

Ukubaluleka kwe-calcium ne-vitamin D

I-calcium ne-vitamin D idlala indima ebalulekile ekugcineni impilo yamathambo kanye nokuphila kahle. I-calcium ibalulekile ekwakhekeni nasekugcinweni kwamathambo aqinile, kuyilapho uvithamini D usiza ekumunceni i-calcium futhi ukhuthaze ukukhula kwamathambo. Ukungatholi ngokwanele lezi zakhi kungaholela engcupheni enkulu ye-osteoporosis, isimo esibonakala ngamathambo abuthakathaka futhi aphukayo. Nakuba imikhiqizo yobisi ngokuvamile yaziwa njengemithombo ecebile ye-calcium ne-vitamin D, kubalulekile ukuthi izilwane ezifuywayo zihlole ezinye izindlela ezisekelwe ezitshalweni ukuze kuqinisekiswe ukudla okwanele. Ukufaka ukudla okunothe nge-calcium okufana nemifino enamahlamvu, ubisi lwezitshalo eziqinile, i-tofu, nembewu yesesame, kanye nemithombo kavithamini D efana namakhowe nemikhiqizo esekelwe ezitshalweni eziqinile, kubalulekile kuma-vegans ukusekela impilo yamathambo kanye nezidingo zokudla okunomsoco. Ukubeka kuqala ukudla kwe-calcium ne-vitamin D kubalulekile ezilwaneni ukuze zigcine amathambo aqinile futhi zinciphise ingozi ye-osteoporosis.

Imithombo ye-Vegan-friendly ye-calcium

Imithombo esekelwe ezitshalweni inikeza ezinye izindlela ezinhle kakhulu zezilwane ukuze zihlangabezane nezidingo zazo ze-calcium ngaphandle kokuthembela emikhiqizweni yobisi. Imifino enamahlamvu amnyama, njenge-kale, i-broccoli, ne-bok choy, ayigcwele nje izakhamzimba ezibalulekile kodwa futhi inothe nge-calcium. Ukufaka lezi zitshalo ekudleni, kungaba ngamasaladi, ama-stir-fries, noma ama-smoothie, kungaba negalelo elikhulu ekuhlangabezaneni nezidingo ze-calcium. Ukwengeza, ubisi lwezitshalo oluqinile, njenge-almond, soy, nobisi lwe-oat, lusebenza njengemithombo emihle kakhulu ye-calcium. Bheka imikhiqizo eqiniswe ngokukhethekile nge-calcium ukuze uqinisekise ukudla okwanele. Ezinye izinketho ezinobungani be-vegan zihlanganisa i-tofu, tempeh, ne-edamame, ehlinzeka kokubili amaprotheni ne-calcium. Kulabo abajabulela imbewu, okuhlanganisa imbewu yesesame, imbewu ye-chia, nembewu yefilakisi ekudleni noma ukudla okulula kungakhuphula izinga lokudla kwe-calcium. Ngokufaka le mithombo ye-calcium enobungani be-vegan ekudleni kwabo, ama-vegans angakwazi ukusekela impilo yamathambo kanye nempilo yonke.

Izinzuzo ze-calcium supplements ezisekelwe esitshalweni

Kubandakanya izithako ze-calcium ezisekelwe esitshalweni ekudleni kwe-vegan kunganikeza izinzuzo eziningi kubantu abafuna ukugcina amathambo aqinile. Lezi zithako zivame ukutholakala emithonjeni yemvelo efana ne-algae noma izimila zasolwandle, ezihlinzeka ngenketho eqhubekayo nengenalo unya. Enye inzuzo ebalulekile ukutholakala kwawo okuphezulu kwe-bioavailability, okusho ukuthi umzimba ukwazi ukumunca futhi usebenzise i-calcium ekhona kulezi zithako. Zibuye ziqiniswe ngezinye izakhamzimba ezibalulekile njenge-vitamin D, esiza ekumunceni i-calcium futhi isekele impilo yamathambo. Izithasiselo ze-calcium ezisekelwe ezitshalweni zinikeza indlela elula nethembekile yokuqinisekisa ukudla okwanele kwe-calcium, ikakhulukazi kulabo abangase babe nobunzima bokuhlangabezana nezidingo zabo ngemithombo yokudla kuphela. Ukufaka lezi zithako empilweni ye-vegan kungasiza ukukhuthaza impilo enhle yamathambo futhi kube nomthelela enhlalakahleni yonke.

Kuhlanganisa ubisi lwezitshalo eziqinile namajusi

Ubisi lwezitshalo eziqinisiwe namajusi anikeza omunye umthombo omuhle kakhulu we-calcium novithamini D kuma-vegans afuna ukugcina amathambo aqinile. Le mikhiqizo ivame ukunothiswa ngemisoco ebalulekile etholakala emithonjeni yezitshalo, okuyenza ibe inketho efanelekile kubantu abanamathela ekudleni okusekelwe ezitshalweni. Ngokuhlanganisa ubisi lwezitshalo eziqinile kanye namajusi esimisweni sawo sansuku zonke, ama-vegans angaqinisekisa ukudla okwanele kwe-calcium novithamini D, okubalulekile empilweni yamathambo. Inqubo yokuqinisa iqinisekisa ukuthi lezi ziphuzo ziqukethe imisoco edingekayo ngamanani aqhathaniswa nozakwabo abasekelwe ezilwaneni. Lokhu kubenza babe yinketho efinyelelekayo futhi elula yama-vegans abheke ukuhlangabezana nezidingo zabo zokudla okunomsoco kanye nokusekela amandla amathambo. Ukusetshenziswa njalo kobisi lwezitshalo eziqinisiwe namajusi kungabamba iqhaza elibalulekile ekukhuthazeni impilo enhle yamathambo emphakathini we-vegan.

Amaqabunga amnyama anothe ngomsoco

Imifino enamahlamvu amnyama njengesipinashi, i-kale, ne-Swiss chard ihlonishwa kakhulu ngokwakheka kwayo okunothile ngezakhi, okuyenza ibe isengezo esibalulekile ekudleni kwe-vegan ukukhuthaza amathambo aqinile. Lezi zitshalo eziluhlaza zigcwele amavithamini namaminerali abalulekile, okuhlanganisa i-calcium, i-vitamin K, ne-magnesium, konke okudlala indima ebalulekile ekugcineni ukuqina kwamathambo namandla. I-calcium, eyaziwa ngendima yayo ekwakhiweni kwamathambo, ingatholakala emithonjeni yezitshalo efana nemifino enamahlamvu amnyama, ihlinzeka ngohlobo lwe-bioavailable yale mineral ebalulekile. Ukwengeza, okuqukethwe okuphezulu kwe-vitamin K okutholakala kule mifino kusiza ekwenzeni kusebenze amaprotheni adingekayo empilweni yamathambo. Ukuhlanganisa uhlaza olunamaqabunga amnyama anomsoco ekudleni kwansuku zonke kuveza indlela yemvelo nesekelwe ezitshalweni ukuze ama-vegan athole izingxenye ezidingekayo ukuze abe nempilo enhle yamathambo.

Izinketho eziqinisiwe ze-tofu ne-tempeh

I-tofu eqinisiwe kanye ne-tempeh inikeza izinketho ezengeziwe ezisekelwe esitshalweni zezilwane ukuze zithole imisoco ebalulekile njenge-calcium ne-vitamin D yamathambo aqinile. Le mikhiqizo esekwe kusoya ivamise ukuqiniswa ngale misoco, iqinisekisa ukuthi abantu abalandela ukudla kwe-vegan bangakwazi ukuhlangabezana nezidingo zabo zokudla okunomsoco. I-tofu, eyenziwe ngobisi lwe-soy olucindezelwe, ingaba umthombo omuhle kakhulu we-calcium uma iqinisiwe, inikeze inani elifanayo nemikhiqizo yobisi. I-Tempeh, umkhiqizo wesoya ovutshiwe, nawo uvame ukuqiniswa nge-calcium futhi ungaba isengezo esiguquguqukayo nesinomsoco ekudleni kwe-vegan. Ukufaka i-tofu eqinisiwe kanye ne-tempeh ekudleni okunomsoco kungasiza izilwane ezidla inyama ukuba zifinyelele ukudla okunconyiwe kwe-calcium ne-vitamin D, kukhuthaze impilo enhle yamathambo ngaphandle kokuthembela emithonjeni etholakala ezilwaneni.

Amandla endumba nobhontshisi

I-legumes nobhontshisi yimithombo yamandla enomsoco enikeza ingcebo yezinzuzo kubantu abalandela ukudla kwe-vegan. Le mithombo yamaprotheni esekelwe ezitshalweni ayicebile kuphela ngama-amino acid abalulekile kodwa futhi inikeza anhlobonhlobo amavithamini, amaminerali, kanye ne-fiber yokudla. Ukufaka imidumba nobhontshisi ekudleni okuvamile kungaba nomthelela ekudleni okugcwele nokunomsoco osekela amathambo aqinile.

Enye inzuzo eyinhloko ye-legumes nobhontshisi okuqukethwe kwe-calcium. Nakuba zingase zingabi kakhulu nge-calcium njengemikhiqizo yobisi, zisanikeza inani elibalulekile lalesi sakhi esibalulekile. I-calcium ibalulekile ekugcineni amathambo namazinyo aqinile, futhi ukufaka imidumba nobhontshisi ekudleni kwe-vegan kungasiza ukuhlangabezana nezidingo ze-calcium ngaphandle kokuncika emithonjeni etholakala ezilwaneni. Ukwengeza, lokhu kudla okusekelwe ezitshalweni kuvame ukuba nama-phytates amancane, izinhlanganisela ezingaphazamisa ukumuncwa kwe-calcium, okwenza kube umthombo ophumelelayo wale mineral.

Ngaphandle kwe-calcium, okusanhlamvu okusanhlamvu nobhontshisi nakho kunothile kwezinye izakhamzimba ezinomthelela empilweni yamathambo. Ziyimithombo emihle kakhulu ye-magnesium ne-potassium, amaminerali adlala indima ebalulekile ekusetshenzisweni kwamathambo nokugcina ukuminyana okufanele kwamathambo. Ngaphezu kwalokho, okusanhlamvu okusanhlamvu nobhontshisi kugcwele izakhi ezisekelwe ezitshalweni ezibizwa ngokuthi i-phytoestrogens, ezingase zibe nomthelela omuhle empilweni yamathambo ngokunciphisa ingozi ye-osteoporosis.

Ukufaka izinhlobonhlobo zemifino kanye nobhontshisi ekudleni akunikezeli nje kuphela indlela yokuthola imisoco ebalulekile kodwa futhi kwengeza ukuhlukahluka kanye nokunambitheka ekudleni kwe-vegan. Kusukela ku-chickpeas nama-lentils kuya kubhontshisi omnyama nobhontshisi wezinso, kunezinketho eziningi ongakhetha kuzo, ngayinye ihlinzeka ngephrofayili yayo eyingqayizivele yokudla okunempilo. Ukuhlola izindlela zokupheka ezihlukene nezindlela zokupheka kungasiza abantu ngabanye bahlole ukuguquguquka nokunambitha kwemifino kanye nobhontshisi kuyilapho bevuna izinzuzo ezinikezayo zempilo yamathambo.

Ekuphetheni, okusanhlamvu okusanhlamvu nobhontshisi kuyisengezo esibalulekile ekudleni kwe-vegan, okuhlinzeka ngohlu lwezakhi ezisekela amathambo aqinile. Ngokuqukethwe kwayo kwe-calcium, kanye namanye amaminerali abalulekile nama-phytoestrogens, imidumba nobhontshisi kunikeza isisombululo esingokwemvelo nesisekelwe esitshalweni ukuze kuhlangatshezwane nezidingo ze-calcium ne-vitamin D ukuze uthole impilo engcono yamathambo. Ngokuhlanganisa lokhu kudla okunomsoco ekudleni okuvamile, ama-vegans angaqinisekisa ukuthi ukudla kwabo kukhuthaza amandla nokuphila isikhathi eside kwamathambo abo.

Amantongomane kanye nembewu yempilo yamathambo

Amantongomane kanye nembewu kungenye ukwengeza okuhle kakhulu ekudleni kwe-vegan ukukhuthaza impilo yamathambo. Lokhu kudla okunomsoco kunothile ngamaminerali abalulekile njenge-magnesium, i-phosphorus, ne-potassium, adlala indima ebalulekile ekugcineni amathambo enempilo. I-Magnesium, ikakhulukazi, ibalulekile ekwakhekeni kwamathambo namandla, kuyilapho i-phosphorus ifaka isandla ekwakhiweni kwamathambo. Ukufaka izinhlobonhlobo zamantongomane nembewu, njengama-alimondi, ama-walnuts, imbewu ye-chia, nama-flaxseeds, ekudleni nasekudleni okulula kunganikeza amandla amakhulu kulawa mamineral abalulekile. Ukwengeza, amantongomane nembewu nawo angumthombo omuhle wamaprotheni asekelwe ezitshalweni, enikeza enye inketho yamaprotheni kuma-vegans afuna ukusekela impilo yabo yamathambo.

Ungakhohlwa mayelana okusanhlamvu okuqinile

Okusanhlamvu okuqinisiwe akufanele kunganakwa uma kuziwa ekutholeni i-calcium ne-vitamin D ekudleni kwe-vegan. Okusanhlamvu okuningi okuqinisiwe kunothiswe ngokukhethekile ngalezakhamzimba ezibalulekile, okuwenza kube inketho elula nefinyelelekayo kuma-vegans afuna ukusekela impilo yamathambo abo. Okusanhlamvu okuqiniswe nge-calcium kunganikeza inani elikhulu lale mineral ebalulekile, edingekayo ukuze amathambo namazinyo aqine. Ukwengeza, okusanhlamvu okuqiniswe ngevithamini D kungasiza izilwane ezidla inyama ukuba zihlangabezane nokudla okunconyiwe kwale vithamini, edlala indima ebalulekile ekumunceni kwe-calcium nempilo yamathambo. Kubandakanya okusanhlamvu okuqinisiwe njengengxenye yokudla okunomsoco we-vegan kungaba nomthelela ekuqinisekiseni ukudla okwanele kwe-calcium ne-vitamin D ukuze kugcinwe amathambo aqinile.

Ihlanganisa ama-yoghurts asekelwe esitshalweni esiqinile

Enye inketho enhle kakhulu yokuthola i-calcium ne-vitamin D ekudleni kwe-vegan ngokuhlanganisa ama-yogurts asekelwe ezitshalweni eziqinile ohlelweni lwakho lwansuku zonke. Lawa mayogathi aqiniswe ngokukhethekile nge-calcium ne-vitamin D, enikeza indlela elula nemnandi yokusekela impilo yamathambo. Kungakhathaliseki ukuthi ijatshulelwa njengesilakhi esizimele noma isetshenziswa njengesengezo esinokhilimu kumaresiphi, ama-yoghurt asekelwe esitshalweni aqinile anikeza umthombo okahle wale misoco ebalulekile. Ngokufaka la mayogathi ekudleni kwakho, ungaqinisekisa ukuthi uhlangabezana nokudla okunconyiwe kwe-calcium ne-vitamin D, okubalulekile ekugcineni amathambo aqinile futhi enempilo.

Sengiphetha, nakuba kungase kubonakale kuyinselele kuma-vegans ukuhlangabezana nezidingo zabo ze-calcium ne-vitamin D, kunemithombo eminingi esekelwe ezitshalweni enganikeza lezi zakhi ezibalulekile zamathambo aqinile. Ukufaka izinhlobonhlobo zamaqabunga amnyama aluhlaza, ubisi oluqinile olungezona ezobisi, kanye ne-calcium-fortified tofu ekudleni kungasiza ama-vegans ukugcina amathambo aqinile futhi anempilo. Kubalulekile ukuthi ama-vegan aqaphele futhi azimisele ngokukhetha kwawo ukudla ukuze aqinisekise ukuthi ayahlangabezana nezidingo zawo zomsoco. Ngokuhlela kahle kanye nemfundo, kungenzeka ukuthi ama-vegans agcine impilo enhle yamathambo futhi aphumelele ekudleni okusekelwe ezitshalweni.