Eminyakeni yamuva nje, ukuthandwa kwe-veganism kuye kwanda njengoba abantu beqaphela kakhulu umthelela ukukhetha kwabo kokudla endaweni ezungezile, inhlalakahle yezilwane kanye nempilo yomuntu siqu. Nakuba abaningi behlobanisa ukudla okusekelwe ezitshalweni nokuphila kokunganyakazi, inani elandayo labasubathi nabathanda ukuqina baphendukela ku-veganism ukuze bathuthukise ukusebenza kwabo kwezemidlalo. Lokhu kushintsha kombono kuphakamisa umbuzo obalulekile: Ingabe ukudla okusekelwe ezitshalweni kungabhebhethekisa izidingo ezinzima zokuqeqeshwa kwezokusubatha nokuncintisana? Impendulo, esekelwa ucwaningo lwesayensi kanye nobufakazi be-anecdotal obuvela kubasubathi be-vegan, inguyebo ozwakalayo. Eqinisweni, abasubathi abaningi abangochwepheshe benza ushintsho ekudleni kwe-vegan futhi babona ukuthuthuka okumangazayo ekusebenzeni kwabo. Kulesi sihloko, sizocubungula ubudlelwane phakathi kwe-veganism nokusebenza kwezemidlalo futhi sihlole ukuthi ukusetshenziswa kokudla okusekelwe ezitshalweni kunganikeza kanjani imisoco edingekayo namandla ukuze kusekelwe isimiso esiqinile sokujima. Kungakhathaliseki ukuthi ungumdlali osemnkantshubomvu noma ufuna nje ukuphila ngendlela enempilo, ulwazi olwethulwe lapha luzokunikeza ukuqonda okujulile kokuthi ukondliwa okusekelwe ezitshalweni kungathuthukisa kanjani ukusebenza kwakho kwezemidlalo kanye nokuphila kahle kwakho konke.
Khulisa amandla nokubekezela nge-veganism
I-Veganism, ukukhetha kokudla okungafaki yonke imikhiqizo yezilwane, sekuthole ukunakwa okuphawulekayo eminyakeni yamuva ngenxa yamandla ayo okuthuthukisa hhayi impilo yonke kuphela kodwa nokusebenza kwezemidlalo. Ucwaningo luye lwabonisa ukuthi ukwamukela ukudla okusekelwe ezitshalweni kunganikeza abasubathi ngenqwaba yezinzuzo, okuhlanganisa amazinga akhuphuka amandla kanye nokukhuthazela okuthuthukisiwe. Ngokugxila ekudleni kwezitshalo okunomsoco njengezithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, namantongomane, abasubathi bangafaka imizimba yabo ngensada yamavithamini, amaminerali, ama-antioxidants kanye ne-fiber. Lezi zakhi ezibalulekile zisebenza ngokubambisana ukusekela ukukhiqizwa kwamandla aphelele, ukunciphisa ukuvuvukala, nokuthuthukisa ukululama kwemisipha. Ukwengeza, ukudla okusekelwe ezitshalweni ngokuvamile kuphansi kwamafutha agcwele kanye ne-cholesterol, okungakhuthaza impilo yenhliziyo nemithambo yegazi futhi kuthuthukise ukujikeleza jikelele. Ngokudla kwe-vegan okuhlelwe kahle futhi okulinganiselayo, abasubathi bangakwazi ukukhulisa amandla abo kanye namazinga okubekezela, okubasiza ukuthi baqhubeke nokujima okuqinile futhi bafinyelele imigomo yabo yokusebenza okuphezulu.
Fuel imisipha enamaprotheni asekelwe ezitshalweni.
Ngokuhlanganisa imithombo yamaprotheni esekelwe ezitshalweni ekudleni kwabo, abasubathi bangakwazi ukuqinisa imisipha yabo ngokuphumelelayo futhi basekele ukusebenza kahle. Amaprotheni asekelwe ezitshalweni, njenge-legumes, tofu, tempeh, quinoa, nembewu ye-hemp, ahlinzeka ngawo wonke ama-amino acid adingekayo ekukhuleni nasekulungiseni imisipha. Le mithombo yamaprotheni ayicebile nje kuphela ngezakhamzimba kodwa futhi igayeka kalula, okuvumela ukumuncwa okusheshayo nokusetshenziswa ngumzimba. Ukwengeza, amaprotheni asekelwe ezitshalweni avame ukuza nezinzuzo ezengeziwe zokunciphisa amafutha agcwele futhi angenayo i-cholesterol, engaba nomthelela empilweni engcono yenhliziyo nemithambo yegazi kanye nempilo yonke. Kungakhathaliseki ukuthi ngama-smoothie anamaprotheni amaningi, okusanhlamvu okunenhliziyo kanye nezitsha ze-legume, noma izithasiselo zamaprotheni ezisekelwe esitshalweni, abasubathi bangathembela ngokuzethemba ekudleni okusekelwe ezitshalweni ukuze bahlangabezane nezidingo zabo zokuqinisa imisipha kuyilapho behambisana nezimiso zabo zokuziphatha nezemvelo.
Gcwalisa ama-electrolyte ngemithombo yemvelo
Uma kuziwa ekugcwaliseni ama-electrolyte, abagijimi abalandela ukudla okusekelwe esitshalweni bangaphendukela emithonjeni yemvelo ukuze bathole isisombululo esinempilo nesisebenzayo. Nakuba iziphuzo ezithandwayo ze-electrolyte nezithasiselo zingaba lula, zivame ukuza noshukela owengeziwe, ama-flavour okwenziwa, nezithasiselo ezingadingekile. Esikhundleni salokho, abasubathi bangakhetha imithombo yemvelo yama-electrolyte njengamanzi kakhukhunathi, acebile nge-potassium ne-magnesium. Ezinye izinketho zihlanganisa izithelo ezintsha ezifana nobhanana namawolintshi, ezinikeza ibhalansi enhle ye-potassium, i-sodium, namanye amaminerali abalulekile. Ukwengeza, ukufaka imifino enamaqabunga, njengesipinashi ne-kale, ekudleni kunganikeza amandla ama-electrolyte kanye nohlu lwezinye izakhi ezibalulekile. Ngokubeka kuqala ukudla okuphelele, okusekelwe ezitshalweni, abasubathi bangakwazi ukugcwalisa ama-electrolyte abo ngendlela engokwemvelo nenempilo, besekela ukusebenza kwabo kwezemidlalo ngenkathi benamathela emigomeni yabo yokudla okusekelwe esitshalweni.
Khulisa ukululama ngokudla okulwa nokuvuvukala
Ngaphezu kokugcwalisa ama-electrolyte, ukufaka ukudla okulwa nokuvuvukala ekudleni okusekelwe ezitshalweni kungathuthukisa ukululama kwabasubathi. Ukuvuvukala okungamahlalakhona kungakhinyabeza ikhono lomzimba lokulungisa nokululama, okuholela ekubeni buhlungu isikhathi eside kanye nengozi eyengeziwe yokulimala. Ngokugxila ekudleni okulwa nokuvuvukala, abagijimi bangakhuthaza ukuphulukiswa ngokushesha futhi banciphise ukuvuvukala kuwo wonke umzimba. Okunye ukudla okunamandla okulwa nokuvuvukala kuhlanganisa amajikijolo, njengamajikijolo aluhlaza okwesibhakabhaka nama-cherries, agcwele ama-antioxidants futhi aboniswe ukunciphisa ubuhlungu bemisipha. Okunye okukhethwa kukho okuzuzisayo kuhlanganisa izinhlanzi ezinamafutha afana ne-saumoni, ecebile ku-omega-3 fatty acids, enezindawo zokulwa nokuvuvukala. Ukufaka izinongo ezifana ne-turmeric ne-ginger ekudleni kunganikeza izinzuzo zemvelo zokulwa nokuvuvukala. Ngokubeka phambili lokhu kudla okulwa nokuvuvukala, abasubathi bangakwazi ukwenza ngcono ukululama futhi bathole ukusebenza okuphezulu ngenkathi bethuthukisa ukusebenza kwabo ngokudla okusekelwe ezitshalweni.
Thuthukisa ukugxila nokugxilisa ingqondo ngokudla kwe-vegan
Ukudla kwe-vegan akugcini nje ngokuba nezinzuzo ekusebenzeni kwezemidlalo nokululama kodwa futhi kungathuthukisa ukugxila nokugxila. Ukudla okusekelwe ezitshalweni kunothile ngezakhi ezibalulekile, okuhlanganisa amavithamini, amaminerali, nama-antioxidants, adlala indima ebalulekile ekusebenzeni kobuchopho. Isibonelo, ukudla okufana nemifino enamahlamvu, amantongomane, nembewu kunikeza inala yemisoco efana ne-vitamin E, i-folate, nama-omega-3 fatty acids, okuye kwaxhunyaniswa nokusebenza okuthuthukisiwe kwengqondo. Ukwengeza, ukugwema ukudla okugayiwe kanye noshukela omningi, okuvame ukutholakala ekudleni okungezona i-vegan, kungasiza ukuzinzisa amazinga kashukela egazini futhi kuvimbele ukushayeka kwamandla, kuthuthukise ukucaca kwengqondo nokugxila usuku lonke. Ngokugqugquzela ukujima ngokudla okusekelwe ezitshalweni, abasubathi abakwazi nje ukuthuthukisa ukusebenza kwabo ngokomzimba kodwa futhi bathuthukise ukuhlakanipha kwabo kwengqondo nokugxilisa ingqondo.
Yondla umzimba wakho ngokudla okuphelele
Ukwandisa ukusebenza kahle kwezemidlalo nokusekela impilo yonke, kubalulekile ukondla umzimba wakho ngokudla okuphelele. Ukudla okuphelele, okufana nezithelo, imifino, okusanhlamvu, okusanhlamvu, namantongomane, kunikeza izakhi eziningi ezakhamzimba ezibalulekile ekusebenzeni kahle. Lokhu kudla okunomsoco kunikeza umthombo ocebile wamavithamini, amaminerali, i-fiber, nama-antioxidants, angathuthukisa ukululama, anciphise ukuvuvukala, futhi aqinise umsebenzi wokuzivikela komzimba. Ngokungafani nokudla okucutshungulwayo, ukudla okuphelele kuqukethe izithako zemvelo, ezingaxutshwe nalutho ezinikeza indlela esimeme futhi elinganiselayo yokudla okunomsoco. Ngokufaka izinhlobonhlobo zokudla okuphelele ekudleni kwakho okusekelwe ezitshalweni, ungaqinisekisa ukuthi uhlinzeka umzimba wakho ngophethiloli odingekayo ukuze uphumelele emizamweni yakho yezemidlalo futhi ugcine impilo yesikhathi eside.
Khulisa ukudla okunomsoco ukuze usebenze kahle
Ukuzuza ukusebenza kahle kwezokusubatha kudinga indlela yesu lokudla izakhamzimba. Ngokwandisa ukusetshenziswa kokudla okunomsoco, abasubathi bangakwazi ukugqugquzela ukusebenza kwabo futhi bathuthukise ukululama. Izakhi ezibalulekile ezidlala indima ebalulekile ekusebenzeni zihlanganisa ama-carbohydrate, amaprotheni, amafutha anempilo, amavithamini, namaminerali. Ama-carbohydrate ahlinzeka ngomthombo oyinhloko wamandla emisipha, kuyilapho amaprotheni esekela ukulungiswa nokukhula kwemisipha. Amafutha anempilo, njengalawo atholakala kukotapheya namantongomane, asiza ekunciphiseni ukuvuvukala nokukhiqizwa kwamahomoni. Ukwengeza, ukufaka izithelo nemifino ehlukahlukene kuqinisekisa ukutholakala okwanele kwamavithamini namaminerali abalulekile, afaka isandla empilweni nasekusebenzeni jikelele. Ngokubeka phambili ukudla okunothe ngezakhi ekudleni okusekelwe ezitshalweni, abasubathi bangakwazi ukuthuthukisa ukusebenza kwabo futhi bafinyelele imigomo yabo ngendlela eqhubekayo nenakekela impilo.
Joyina umkhuba okhulayo obheke ku-athleticism esekelwe ezitshalweni
Ngokukhula kwenani labasubathi abasebenzisa ukudla okusekelwe ezitshalweni, kunomkhuba okhulayo obheke ezemidlalo ezisekelwe ezitshalweni. Abasubathi abaningi bayazibona izinzuzo zokubhebhezela ukujima kwabo ngokudla okusekelwe ezitshalweni. Izidlo ezisekelwe ezitshalweni zinikela ngemithombo eyanele yama-carbohydrate ayinkimbinkimbi, anikeza amandla aqhubekayo nokusekela ukukhuthazela. Ukwengeza, amaprotheni asekelwe ezitshalweni, njenge-legumes, i-tofu, ne-quinoa, angahlangabezana ngokwanele nezidingo zamaprotheni zabagijimi, akhuthaze ukulungiswa nokukhula kwemisipha. Ubuningi bama-antioxidant kanye nama-anti-inflammatory compounds atholakala ekudleni okusekelwe ezitshalweni nawo angasiza ekwehliseni ukuvuvukala okubangelwa ukuzivocavoca nokuthuthukisa ukululama. Ngokwamukela i-athletic esekelwe ezitshalweni, abasubathi abakwazi nje ukuthuthukisa ukusebenza kwabo kodwa futhi babambe iqhaza endleleni esimeme kanye nezimiso zokuziphatha zokudla okunomsoco.
Ekuphetheni, ubufakazi bezinzuzo zokudla okusekelwe esitshalweni ekusebenzeni kwezemidlalo buyaqhubeka bukhula. Kusukela ekunikezeni inani elanele lezakhi kanye nama-antioxidants ekuthuthukiseni ukululama nokunciphisa ukuvuvukala, ukudla okuhleliwe kahle kwe-vegan kungasekela abasubathi ekufinyeleleni ukusebenza kwabo okuphezulu. Njengoba abasubathi abaningi ngokwengeziwe, kusukela kubasubathi abaqeqeshiwe kuya kubathandi bokuqina bansuku zonke, benza ushintsho ekudleni okusekelwe esitshalweni, kuyacaca ukuthi le ndlela yokudla ayigcini nje ngokusimeme emhlabeni, kodwa futhi nemizimba yethu kanye nemizamo yezemidlalo. Noma ngabe ucubungula ukudla kwe-vegan ngezizathu zesimilo, ezemvelo, noma zezempilo, yazi ukuthi usengakwazi ukukhuthaza ukusebenzisa kwakho amandla futhi uzuze impumelelo ekudleni okusekelwe ezitshalweni. Ngakho-ke kungani ungayizami futhi ubone umthelela omuhle engaba nawo ekusebenzeni kwakho kwezemidlalo?
FAQ
Ukudla kwe-vegan kungakunikeza kanjani uphethiloli owanele ukuze abasubathi basebenze kahle kakhulu ngesikhathi sokujima nemiqhudelwano?
Ukudla kwe-vegan kunganikeza uphethiloli owanele kubasubathi ngokugxila ekudleni okusekelwe ezitshalweni okunomsoco. Ngokuhlanganisa izinhlobonhlobo zokusanhlamvu, okusanhlamvu, izithelo, imifino, amantongomane, nembewu, abasubathi bangathola ama-carbohydrate adingekayo, amaprotheni, namafutha ukuze basekele izidingo zabo zamandla nokululama kwemisipha. Amaprotheni asekelwe ezitshalweni angavela emithonjeni efana ne-tofu, tempeh, lentils, nequinoa, kuyilapho amafutha anempilo engatholakala kumakotapheya, amantongomane, nembewu. Ukwengeza, ukuhlela ukudla okufanele kanye nokwengeza, uma kudingeka, kungaqinisekisa ukuthi abagijimi bahlangabezana nezidingo zabo zomsoco, okuhlanganisa insimbi, i-calcium, ne-vitamin B12. Ngokunaka ngokucophelela ibhalansi yezakhi, abasubathi be-vegan bangenza konke okusemandleni abo ngesikhathi sokujima nemiqhudelwano.
Yiziphi ezinye izakhi ezibalulekile abasubathi okudingeka bazinake ngokukhethekile lapho belandela ukudla okusekelwe ezitshalweni, futhi bangaqinisekisa kanjani ukuthi bathola okwanele kwalezi zakhi?
Abasubathi ekudleni okusekelwe ezitshalweni badinga ukunaka ngokukhethekile izakhi ezibalulekile ezifana namaprotheni, i-iron, i-calcium, i-omega-3 fatty acids, ne-vitamin B12. Ukuqinisekisa ukuthi bathola amaprotheni anele, abasubathi bangahlanganisa imithombo ehlukahlukene yamaprotheni esekelwe ezitshalweni njengemifino, i-tofu, i-temeh, ne-quinoa. Mayelana nensimbi, ukudla okune-iron okune-iron okucebile njengesipinashi, udali, nokusanhlamvu okuqinisiwe, kanye nokudla okunovithamini C ocebile ukuthuthukisa ukumuncwa kwensimbi, kubalulekile. I-calcium ingatholakala emithonjeni yezitshalo efana nobisi lwezitshalo eziqinile, i-tofu, nemifino enamaqabunga. I-Omega-3 fatty acids ingatholakala ku-flaxseeds, imbewu ye-chia, nama-walnuts. Okokugcina, abasubathi bangase badinge ukucabangela ukwesekwa kwe-vitamin B12 njengoba itholakala ngokuyinhloko emikhiqizweni yezilwane.
Ingabe kukhona ukudla okuthile okusekelwe ezitshalweni noma izithasiselo ezingasiza ukuthuthukisa ukusebenza kahle nokululama kwezemidlalo?
Yebo, kunezinhlobo eziningi zokudla okusekelwe ezitshalweni nezithasiselo ezingasiza ukuthuthukisa ukusebenza kwezemidlalo nokululama. Ezinye izibonelo zihlanganisa ijusi ye-beetroot, enezinga eliphezulu le-nitrate futhi iboniswe ukuthuthukisa ukukhuthazela; ijusi ye-cherry ye-tart, enganciphisa ubuhlungu bemisipha nokuvuvukala; i-turmeric, enezici zokulwa nokuvuvukala; kanye nemithombo yamaprotheni esekelwe esitshalweni njengemifino, i-tofu, ne-quinoa, engasiza ekulungiseni nasekubuyiseleni imisipha. Ukwengeza, ama-omega-3 fatty acids atholakala kumbewu ye-chia, ama-flaxseeds, nama-walnuts angasiza ekunciphiseni ukuvuvukala nokusekela impilo ehlangene. Kubalulekile ukuqaphela ukuthi izidingo zomuntu ngamunye zingase zihluke, futhi kungcono ukuthintana nochwepheshe wezokunakekelwa kwempilo noma udokotela obhalisiwe wezokudla ukuze uthole izincomo eziqondene nawe.
Ingabe ukudla kwe-vegan kunganikeza amaprotheni anele kubasubathi ukuze bakhe futhi balondoloze imisipha yemisipha?
Yebo, ukudla kwe-vegan kunganikeza amaprotheni anele kubasubathi ukwakha nokugcina imisipha yemisipha. Imithombo yamaprotheni asekelwe ezitshalweni njengemifino, i-tofu, i-temeh, i-seitan, i-quinoa, nembewu ye-hemp inothe ngama-amino acid abalulekile adingekayo ekukhuleni nasekulungiseni imisipha. Ukwengeza, abasubathi bangasebenzisa futhi izimpushana zamaprotheni e-vegan ezenziwe ngophizi, irayisi, noma i-hemp ukuze bangezelele ekudleni kwabo amaprotheni. Kubalulekile kuma-vegans ukuthi aqinisekise ukuthi adla imithombo ehlukahlukene yamaprotheni futhi ahlangabezane nezidingo zawo zansuku zonke zamaprotheni ngokuhlela ukudla okufanele kanye nokulawula ingxenye ukuze asekele ukusebenza kwawo kwezemidlalo nokuthuthukiswa kwemisipha.
Ingabe zikhona izinselelo ezingaba khona noma ukucatshangelwa okufanele abasubathi bakuqaphele lapho beshintshela ekudleni kwe-vegan ukuze basekele ukusebenza kwabo kwezemidlalo?
Yebo, abasubathi abashintshela ekudleni kwe-vegan kufanele baqaphele izinselelo ezingaba khona. Kungase kudingeke ukuthi banake kakhulu ukudla kwabo amaprotheni, njengoba imithombo yamaprotheni esekelwe ezitshalweni ingaba ne-bioavailability ephansi. Ukuqinisekisa amazinga ensimbi eyanele, i-calcium, ne-vitamin B12 nakho kungabaluleka. Abasubathi kungase kudingeke bahlele ukudla kwabo ngokucophelela ukuze bahlangabezane nezidingo zabo zomsoco futhi bacabangele ukwesekwa uma kunesidingo. Ukwengeza, kufanele bakhumbule izinguquko ezingaba khona kumazinga wamandla nokusebenza njengoba umzimba wabo ujwayela ukudla okusha. Ukubonisana nodokotela wezokudla obhalisiwe onguchwepheshe kwezokudla kwezemidlalo kungaba yinzuzo ekuzuleni lezi zinto ezicatshangelwayo.