Eminyakeni yamuva nje, kuye kwaba nokwanda okuphawulekayo kwenani labantu abaphendukela ekudleni okusekelwe ezitshalweni ngenxa yezizathu ezihlukahlukene, okuhlanganisa nokuziphatha, imvelo, kanye nokukhathazeka kwezempilo. Enye yezinzuzo zezempilo ezithandwayo ezihlobene nokudla okusekelwe esitshalweni ukulahlekelwa isisindo. I-Veganism, okuwuhlobo lokudla okusekelwe ezitshalweni okungafaki yonke imikhiqizo yezilwane, ithole idumela lokuba yindlela ephumelelayo yokulahla amakhilogremu. Kodwa ingabe likhona iqiniso kulesi simangalo? Ingabe ukudla okusekelwe ezitshalweni kungasiza ngempela ekunciphiseni isisindo? Kulesi sihloko, sizocubungula ukuxhumana phakathi kwe-veganism nokuncipha kwesisindo, sihlola isayensi ngemuva kwayo kanye nezinzuzo ezingaba khona engazinikeza. Sizophinde sibhekane nemibono eyiphutha evamile mayelana nokudla okusekelwe ezitshalweni futhi sinikeze amathiphu asebenzayo kulabo abafuna ukusebenzisa le ndlela yokuphila ngezinjongo zokunciphisa umzimba. Kungakhathaliseki ukuthi ungumakadebona wemifino noma othile ocabanga ukushintsha, lesi sihloko sizohlinzeka ngemininingwane ebalulekile yokuthi ukudla okusekelwe ezitshalweni kungasiza kanjani ekwehliseni amaphawundi nasekuzuzeni umzimba onempilo.
Ukudla okusekelwe ezitshalweni kukhuthaza ukulahlekelwa isisindo.
Eminyakeni yamuva nje, kuye kwaba nobufakazi obukhulayo obubonisa ukuthi ukwamukela ukudla okusekelwe esitshalweni kungaba yinzuzo ekunciphiseni isisindo. Ucwaningo oluningi luye lwabonisa ukuthi abantu abalandela iphethini yokudla esekelwe ezitshalweni bavame ukuba nezinkomba zesisindo somzimba ophansi (BMIs) futhi mancane amathuba okuba bakhuluphele ngokweqile noma abakhuluphele. Lokhu kungabangelwa izici ezimbalwa ezitholakala ekudleni okusekelwe ezitshalweni. Okokuqala, ukudla okusekelwe ezitshalweni kuvame ukuba nama-kilojoule aphansi namafutha agcwele uma kuqhathaniswa nokudla okubandakanya imikhiqizo yezilwane. Okwesibili, ukudla okusekelwe ezitshalweni kucebile nge-fiber, esiza ukukhuthaza imizwa yokugcwala futhi kunciphisa ukudla ngokweqile. Ukwengeza, ukuchichima kwamavithamini, amaminerali, kanye nama-antioxidants atholakala ekudleni okusekelwe ezitshalweni kungasekela impilo yonke futhi kube nomthelela emizamweni yokulahlekelwa isisindo. Sekukonke, ukufaka ukudla okuningi okusekelwe ezitshalweni ekudleni komuntu kungaba isu elisimeme nelisebenzayo lokuzuza nokugcina isisindo esinempilo.
Aphansi ngamafutha agcwele.
Inzuzo eyinhloko yokwamukela iphethini yokudla esekelwe esitshalweni yokulahlekelwa isisindo ukuthi isiza ngokwemvelo ukunciphisa amafutha agcwele. Amafutha asuthisiwe, avame ukutholakala emikhiqizweni yezilwane njengenyama nobisi, aye axhunyaniswa nengozi eyengeziwe yokukhuluphala kanye nezifo ezingelapheki. Ngokuqeda noma ukunciphisa le mithombo yamafutha agcwele, abantu abalandela ukudla okusekelwe ezitshalweni banganciphisa ngokuphawulekayo ukudla kwabo lawa mafutha ayingozi. Kunalokho, ukudla okusekelwe ezitshalweni kugcizelela ukudla okunamafutha ngokwemvelo aphansi, njengezithelo, imifino, okusanhlamvu, okusanhlamvu okusanhlamvu, namaprotheni ezitshalo. Lokhu akusekeli kuphela imizamo yokulahlekelwa isisindo kodwa futhi kuthuthukisa impilo yenhliziyo futhi kunciphisa ingozi yezifo zenhliziyo. Ukukhetha ukudla ukudla okunamafutha aphansi ngokudla okusekelwe ezitshalweni kungaba yithuluzi elinamandla lokuzuza nokugcina isisindo esinempilo.
Iphezulu ku-fiber kanye nezakhamzimba.
Ukudla okusekelwe ezitshalweni akuphumeleli nje kuphela ekwehleni kwesisindo ngenxa yamafutha agcwele aphansi, kodwa futhi ngoba kuphezulu ngokwemvelo ku-fibre nezakhamzimba. I-fiber iyingxenye ebalulekile yokudla okunempilo njengoba isiza ekugayeni ukudla, ithuthukisa umuzwa wokusutha, futhi isiza ekulawuleni amazinga kashukela egazini . Ngokudla ukudla okunhlobonhlobo okusekelwe ezitshalweni okufana nezithelo, imifino, okusanhlamvu, nemidumba, abantu bangahlangabezana kalula nezidingo zabo zansuku zonke ze-fiber. Ukwengeza, ukudla okusekelwe ezitshalweni kucebile ngamavithamini abalulekile, amaminerali, nama-antioxidants, abalulekile empilweni nempilo yonke. Lokhu kudla okunomsoco akugcini nje ukufaka isandla ekunciphiseni isisindo kodwa futhi kusekela isimiso somzimba sokuzivikela ezifweni esiqinile, ukugaya ukudla okuthuthukisiwe, nokwanda kwamazinga amandla. Ukufaka iphethini yokudla okusekelwe ezitshalweni ene-fiber ephezulu kanye nezakhamzimba kungaba yindlela eqhubekayo nephumelelayo yokulahla amakhilogremu nokuzuza impilo enhle.
Ithuthukisa imetabolism kanye namazinga wamandla.
Ngaphezu kokukhuthaza ukwehla kwesisindo, iphethini yokudla esekelwe ezitshalweni ingabuye inikeze umfutho kumetabolism namazinga wamandla. Lokhu kungenxa yemvelo enomsoco yokudla okusekelwe ezitshalweni, okunikeza umzimba ngamavithamini abalulekile, amaminerali, nama-antioxidants. Lezi zakhi zomsoco zibalulekile ekusekeleni izinqubo zomzimba zomzimba, kuhlanganise nokuguqulwa kokudla kube amandla. Ngokufutha umzimba ngokudla okusekelwe ezitshalweni, abantu ngabanye bangathola ukwanda kwamazinga wamandla, okuvumela ukusebenza okuthuthukisiwe komzimba kanye namandla aphelele. Ngaphezu kwalokho, ukudla okusekelwe ezitshalweni ngokuvamile kuphansi ekudleni okugayiwe kanye nezithasiselo zokwenziwa, ezingaba nomthelela ekuvilaphani nasekukhathaleni. Ngokukhetha indlela esekelwe ezitshalweni, abantu ngabanye bangondla imizimba yabo ngokudla okungokwemvelo, okuphelele okukhuthaza ukugayeka kokudla kanye namandla aqhubekayo usuku lonke.
Hlanganisa izinhlobonhlobo zokudla okunomsoco.
Ukuze uzuze umsoco olinganiselayo ekudleni okusekelwe ezitshalweni, kubalulekile ukufaka ukudla okuhlukahlukene ekudleni kwakho. Lokhu kuqinisekisa ukuthi uthola anhlobonhlobo imisoco ebalulekile edingekayo ukuze ube nempilo engcono kanye nokuncipha kwesisindo. Ngokufaka ukukhetha okuhlukahlukene kwezithelo, imifino, okusanhlamvu, okusanhlamvu, amantongomane, nembewu, unganikeza umzimba wakho amavithamini adingekayo, amaminerali, i-fibre, namaprotheni owadingayo. Ukwengeza, ukushintsha ukukhetha kwakho kokudla kusiza ekuvimbeleni isithukuthezi kanye ne-monotony ekudleni kwakho, okwenza kube lula ukunamathela ohlelweni lokudla olusekelwe ezitshalweni esikhathini eside. Ukuhlola ukunambitheka okuhlukile, ukwakheka, nezindlela zokupheka kungakusiza futhi uthole izindlela ezintsha nezimnandi zokujabulela ukudla okusekelwe ezitshalweni kuyilapho ufinyelela imigomo yakho yokulahlekelwa isisindo. Khumbula, ibhalansi kanye nokuhlukahluka kuyisihluthulelo sokuzuza ukudla okusekelwe ezitshalweni okugcwele futhi okunomsoco.
Ezinye izindlela ze-Vegan esikhundleni sokudla okunekhalori ephezulu.
Ngaphakathi kohlelo lokudla olusekelwe esitshalweni, kunezinye izindlela eziningi zokudla okunekhalori ephezulu ezingasekela imigomo yakho yokulahlekelwa isisindo. Kunokuba uthembele ekufakweni esikhundleni se-vegan okucutshunguliwe, njenge-vegan ice cream noma ama-burgers, ungathola ezinye izindlela ezinomsoco nezanelisayo ekudleni kwezitshalo zonke. Isibonelo, esikhundleni sokufinyelela uphudingi ogcwele ikhalori, cabanga ngokuzitika ngobumnandi bemvelo obufana nedethi ye-medjool noma indishi yamajikijolo amasha. Uhalela okuthile okumnandi nokududuzayo? Shintshanisa ukudla okuthosiwe ngemifino ebhakiwe noma eyosiwe enongwe ngamakhambi nezinongo. Ama-condiments anekhalori ephezulu njengemayonnaise kanye nezingubo zokugqoka ezinokhilimu zingathathelwa indawo izinketho ezinempilo ezifana nokwatapheya ocutshiwe noma amasoso asekelwe e-tahini. Ngokuhlanganisa lezi zinguquko ezilula ekudleni kwakho, ungakwazi ukujabulela ukudla okumnandi, okunamakhalori aphansi kuyilapho usondla umzimba wakho ngobuningi bemisoco etholakala ekudleni okusekelwe ezitshalweni.
Impilo eqhubekayo futhi enobungani nemvelo.
Ukwamukela indlela yokuphila esimeme nehambisana nemvelo kuhambisana nezimiso zokudla okusekelwe ezitshalweni. Ngokukhetha ukudla ukudla okusekelwe esitshalweni, usuvele wenza umthelela omuhle endaweni ezungezile. Ukudla okusekelwe ezitshalweni kudinga amanzi amancane, umhlaba, kanye nezinsiza uma kuqhathaniswa nemikhiqizo yezilwane. Ukwengeza, ukukhiqizwa kokudla okusekelwe ezitshalweni kukhiqiza ukukhishwa kwegesi ebamba ukushisa okumbalwa, okwenza kube ukukhetha okuzinzile kweplanethi.
Ngokungeziwe ekukhetheni ukudla, ukufaka ezinye izinqubo ezisimeme ohlelweni lwakho lwansuku zonke kungaba negalelo nakakhulu endleleni yokuphila eluhlaza. Izenzo ezilula ezifana nokunciphisa ukusetshenziswa kwamandla ngokusebenzisa izinto zikagesi ezonga amandla, ukukhetha izinto zokuhamba zomphakathi noma ukuhamba ngezimoto, nokugaywa kabusha kungenza umehluko omkhulu. Ukwamukela imikhiqizo engasetshenziswa kabusha njengamabhodlela amanzi, izikhwama zokuthenga, neziqukathi zokudla kunganciphisa kakhulu amapulasitiki asetshenziswa kanye kanye nemfucuza.
Ngaphezu kwalokho, ukweseka abalimi bendawo kanye nabalimi bemvelo kuqinisekisa ukuthi udla ukudla okutshalwe kusetshenziswa izindlela ezisimeme zezolimo ngaphandle kokusebenzisa amakhemikhali ayingozi. Ukuzibandakanya ezinhlelweni zomphakathi, ezifana nokwenza umquba noma ukujoyina amaqembu endawo aqaphela imvelo, kukuvumela ukuthi ubambe iqhaza ngokuqhubekayo ekukhuthazeni ukusimama kanye nokwenza umthelela omuhle emphakathini wakho.
Ngokuhlanganisa izinqubo ezisimeme endleleni yakho yokuphila, awuzuzi nje indawo ezungezile, kodwa futhi ubeka isibonelo ukuze abanye basilandele. Izinguquko ezincane zingaba nomthelela omkhulu ngokuhlanganyela, okuholela ekusaseni elisimeme neliluhlaza ezizukulwaneni ezizayo.
Cabangela isiqondiso sochwepheshe ukuze uphumelele.
Ukwandisa izinzuzo zokudla okusekelwe ezitshalweni zokulahlekelwa isisindo kanye nempilo yonke kungathuthukiswa ngokufuna isiqondiso sochwepheshe. Ukubonisana nochwepheshe wezokudla obhalisiwe noma isazi sokudla okunomsoco ogxile ekudleni okusekelwe ezitshalweni kungakunikeza imininingwane ebalulekile nezincomo eziqondene nawe ukuze zikusize ufinyelele imigomo yakho yokulahlekelwa isisindo. Laba chwepheshe bangahlola izidingo zakho zokudla okunomsoco, banikeze amasu okuhlela ukudla, futhi banikeze izeluleko ezisebenzayo zokufaka izinhlobonhlobo zokudla okusekelwe ezitshalweni ekudleni kwakho ukuze uqinisekise ukuthi uthola zonke imisoco edingekayo. Bangakwazi futhi ukubhekana nanoma yikuphi ukukhathazeka noma izinselele ongase ube nazo phakathi nohambo lwakho lokulahlekelwa isisindo futhi banikeze ukusekela okuqhubekayo nokuziphendulela. Ukutshala imali ekuqondisweni kochwepheshe kungawandisa kakhulu amathuba akho okuphumelela kwesikhathi eside futhi kuqinisekise ukuthi ukhulisa izinzuzo zohlelo lokudla olusekelwe ezitshalweni.
Sengiphetha, nakuba i-veganism ingase ingabi ukuphela kwekhambi lokunciphisa umzimba, ukufaka ukudla okuningi okusekelwe ezitshalweni ekudleni komuntu kungaba nomthelela omkhulu esisindweni esinempilo. Le ndlela yokuphila yokudla ayikhuthazi nje kuphela ukusetshenziswa kwezithelo nemifino enomsoco, kodwa futhi ikhuthaza ukugwema imikhiqizo yezilwane egayiwe futhi enamafutha amaningi. Ngokugxila ekudleni okuphelele, okusekelwe ezitshalweni nokwenza izinqumo ezinengqondo, abantu ngabanye bangathola impumelelo ohambweni lwabo lokulahlekelwa isisindo kuyilapho bethola izinzuzo eziningi zezempilo zokudla kwe-vegan. Njengenjwayelo, kubalulekile ukuthintana nochwepheshe bezempilo ngaphambi kokwenza noma yiziphi izinguquko ezibalulekile ekudleni kwakho.
FAQ
Yiziphi ezinye zezizathu ezibalulekile zokuthi kungani ukudla okusekelwe ezitshalweni kungasiza ekunciphiseni isisindo?
Ukudla okusekelwe esitshalweni kungasiza ekunciphiseni isisindo ngezizathu eziningana. Okokuqala, ukudla okusekelwe ezitshalweni ngokuvamile kunamakhalori aphansi kanye ne-fiber ephezulu, engakusiza uzizwe ugcwele isikhathi eside futhi wehlise inani lamakhalori lilonke. Okwesibili, ukudla okusekelwe ezitshalweni kucebile ngezakhi kanye nama-antioxidants, angakhuphula imetabolism futhi akhuthaze ukushiswa kwamafutha. Ukwengeza, ukudla okusekelwe ezitshalweni kuvame ukuqeda noma ukunciphisa ikhalori ephezulu, ukudla okugayiwe, okuholela ekusetshenzisweni kwekhalori ephansi. Okokugcina, ukudla okusekelwe ezitshalweni kungase kuthuthukise ukuzwela kwe-insulin futhi kunciphise ukuvuvukala, okungasiza ekunciphiseni isisindo. Sekukonke, ukwamukela ukudla okusekelwe ezitshalweni kungasekela imigomo yokulahlekelwa isisindo ngokuhlinzeka ngezinketho ezinomsoco, ezinekhalori ephansi ezikhuthaza ukusutha kanye nempilo yonke.
Ingabe kukhona ukudla okukhethekile okusekelwe ezitshalweni okusebenza kakhulu ekunciphiseni isisindo?
Yebo, kukhona ukudla okuningana okusekelwe ezitshalweni okungasebenza kakhulu ekunciphiseni isisindo. Ukudla okune-fiber ephezulu, njengezithelo, imifino, kanye nezinhlamvu eziphelele, kungasiza ukukhuthaza imizwa yokugcwala futhi kunciphise ukudliwa kwekhalori sekukonke. Imifino efana nobhontshisi, udali, nophizi, nayo iyinketho enhle njengoba inothe ngamaprotheni kanye nefayibha, engasiza ekulawuleni indlala futhi kuzinzise amazinga kashukela egazini . Ukwengeza, ukufaka ukudla okufana nokwatapheya, amantongomane, nembewu kunganikeza amafutha anempilo namaprotheni angasiza ekunciphiseni isisindo. Kubalulekile ukugxila ekudleni okulinganiselayo futhi okuhlukahlukene okusekelwe esitshalweni ukuze ulahlekelwe isisindo esimeme.
Ingabe ukudla kwe-vegan kunganikeza zonke izakhi ezidingekayo zokulahlekelwa isisindo ngenkathi kuqinisekisa impilo enhle?
Yebo, ukudla kwe-vegan okuhlelwe kahle kunganikeza zonke izakhi ezidingekayo zokulahlekelwa isisindo ngenkathi kuqinisekisa impilo enhle. Kubalulekile ukuthi ama-vegan adle izinhlobonhlobo zokudla okusekelwe ezitshalweni okufana nokusanhlamvu, okusanhlamvu, izithelo, imifino, amantongomane kanye nembewu ukuze kuhlangatshezwane nezidingo zabo zomsoco. Izakhi ezibalulekile ezifana namaprotheni, i-iron, i-calcium, i-omega-3 fatty acids, ne-vitamin B12 zingatholakala emithonjeni esekelwe ezitshalweni kanye nokudla okuqinile. Ukudla okunekhalori okwanele, ukulawula ingxenye, nokusebenza ngokomzimba okuvamile nakho kubalulekile ekunciphiseni isisindo. Ukubonisana nodokotela wezokudla obhalisiwe noma isazi sokudla okunempilo kungasiza ekuqinisekiseni ukudla kwe-vegan okulinganiselayo okusekela ukwehla kwesisindo nempilo ephelele.
Umuntu angashintshela kanjani ekudleni okusekelwe esitshalweni ukuze anciphise umzimba ngaphandle kokuzizwa encishwa okuthile noma elambile?
Ukushintshela ekudleni okusekelwe esitshalweni ukuze wehlise isisindo ngaphandle kokuzizwa uncishwe okuthile noma ulambile kungafezwa ngokugxila ekudleni okunomsoco. Ukufaka izinhlobonhlobo zezithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, namaprotheni asekelwe ezitshalweni ekudleni kungasiza ukunikeza ukusutha ngenkathi kunikeza imisoco ebalulekile. Ukubeka kuqala ukudla okunothe nge-fiber nakho kungasiza ukuzizwa ugcwele isikhathi eside. Kubalulekile ukuhlela ukudla kusenesikhathi, uhlole izindlela zokupheka ezihlukene, futhi uthole ezinye izitsha ezisekelwe esitshalweni zezitsha ozithandayo. Ukushintsha kancane kancane nokufuna ukwesekwa emiphakathini eku-inthanethi noma ochwepheshe nakho kungaba yinzuzo ekwenzeni ushintsho lube uhambo oluzinzile nolujabulisayo.
Ingabe zikhona izinselelo ezingase zibe khona noma ukucatshangelwa okufanele ukukhumbule lapho ulandela ukudla kwe-vegan ukuze ulahlekelwe isisindo?
Yebo, kunezinselelo ezingaba khona kanye nokucatshangelwa lapho ulandela ukudla kwe-vegan ukuze ulahlekelwe isisindo. Kubalulekile ukuqinisekisa ukuthi ukudla kudla ngendlela efanele futhi kunikeza zonke izakhamzimba ezibalulekile, okuhlanganisa amaprotheni, insimbi, i-calcium, ne-vitamin B12. Ukuhlela okwanele nolwazi lwemithombo esekelwe ezitshalweni yalezi zakhi zomsoco kuyadingeka. Ukwengeza, okunye ukudla kwe-vegan kunama-kilojoule amaningi namafutha, ngakho-ke ukulawula ingxenye kubalulekile. Kungase futhi kube inselele ukuthola izinketho ze-vegan lapho udla ngaphandle noma phakathi nemibuthano yokuzijabulisa. Ukubonisana nodokotela wezokudla noma isazi sokudla okunempilo kungasiza ekubhekaneni nalezi zinselele futhi kuqinisekise uhlelo olunempilo lwe-vegan lokulahlekelwa isisindo.
