Imibuzo Evame Ukubuzwa Ezempilo Nendlela Yokuphila
Ingabe kunempilo ukuba i-vegan?
Ukudla okunempilo kwe-vegan kusekelwe ezithelweni, imifino, okusanhlamvu (ama-pulses), okusanhlamvu, amantongomane kanye nembewu. Uma kwenziwa kahle:
Inamafutha aphansi ngokwemvelo, futhi ayinayo i-cholesterol, amaprotheni ezilwane, namahomoni avame ukuhlotshaniswa nesifo senhliziyo, isifo sikashukela, kanye nomdlavuza othile.
Inganikeza zonke izakhamzimba ezibalulekile ezidingekayo kuzo zonke izigaba zokuphila - kusukela ekukhulelweni nasekunceliseni ibele kuye ebuntwaneni, ebuntwaneni, ebusheni, ebudaleni, ngisho nakubasubathi.
Izinhlangano ezinkulu ze-dietetic emhlabeni wonke ziqinisekisa ukuthi ukudla kwe-vegan okuhlelwe kahle kuphephile futhi kunempilo isikhathi eside.
Isihluthulelo siwukulinganisela nokuhlukahluka - ukudla izinhlobonhlobo zokudla kwezitshalo nokukhumbula imisoco efana ne-vitamin B12, i-vitamin D, i-calcium, i-iron, i-omega-3, i-zinc, ne-iodine.
Izithenjwa:
- I-Academy of Nutrition and Dietetics (2025)
Iphepha Lesikhundla: Amaphethini Okudla Kwemifino Yabantu Abadala - Wang, Y. et al. (2023)
Izinhlangano phakathi kwamaphethini okudla okusekelwe ezitshalweni kanye nezingozi zezifo ezingamahlalakhona - Viroli, G. et al. (2023)
Ukuhlola Izinzuzo Nezithiyo Zokudla Okusekelwe Ezitshalweni
Ingabe ukuba yi-vegan akukhona ukweqisa kakhulu?
Lutho neze. Uma umusa nokungabi nabudlova kubhekwa “njengokwedlulele,” khona-ke yiliphi igama elingachaza ukubulawa kwezinkulungwane zezigidi zezilwane ezesabekayo, ukucekelwa phansi kwesimiso sezinto eziphilayo nendawo yazo ezungezile, nokulimala okubangelwa impilo yomuntu?
I-Veganism ayiphathelene nokweqisa-imayelana nokwenza izinqumo ezihambisana nozwelo, ukusimama, kanye nobulungiswa. Ukukhetha ukudla okusekelwe ezitshalweni kuyindlela esebenzayo, yansuku zonke yokunciphisa ukuhlupheka nokulimala kwemvelo. Kunokuba ibe yi-radical, iyimpendulo enengqondo futhi enobuntu ezinseleleni eziphuthumayo zomhlaba.
Iyini imiphumela yokudla kwe-vegan okulinganiselayo empilweni yomuntu?
Ukudla i-vegan elinganiselayo, egcwele ukudla okuphelele kungaba yinzuzo enkulu empilweni nempilo yonke. Ucwaningo lubonisa ukuthi ukudla okunjalo kungase kukusize uphile isikhathi eside, impilo enempilo kuyilapho kunciphisa kakhulu ingozi yezimo ezinkulu ezingapheli njengesifo senhliziyo, isifo sohlangothi, izinhlobo ezithile zomdlavuza, ukukhuluphala kanye nesifo sikashukela sohlobo lwe-2.
Ukudla kwe-vegan okuhlelwe kahle kucebile ngokwemvelo ku-fibre, ama-antioxidants, amavithamini, namaminerali, kuyilapho kuphansi ngamafutha agcwele kanye ne-cholesterol. Lezi zici zifaka isandla ekuthuthukiseni impilo yenhliziyo nemithambo yegazi, ukuphathwa kwesisindo esingcono, nokuvikelwa okuthuthukisiwe ekuvuvukeni nasekucindezelekeni kwe-oxidative.
Namuhla, inani elandayo lezazi zokudla okunomsoco kanye nochwepheshe bezempilo bayabubona ubufakazi bokuthi ukusetshenziswa ngokweqile kwemikhiqizo yezilwane kuhlobene nezingozi ezinkulu zezempilo, kuyilapho ukudla okusekelwe ezitshalweni kunganikeza zonke izakhi ezibalulekile ezidingekayo kuzo zonke izigaba zokuphila.
👉 Ufuna ukufunda okwengeziwe ngesayensi ngemuva kokudla kwe-vegan kanye nezinzuzo zezempilo? Chofoza lapha ukuze ufunde kabanzi
Izithenjwa:
- I -cademy of Nutrition and Dietetics (2025)
Iphepha Lesikhundla: Amaphethini Okudla Kwemifino Kwabantu Abadala
https://www.jandonline.org/article/S2212-2672(25)00042-5/fulltext - Wang, Y., et al. (2023)
Izinhlangano phakathi kwamaphethini okudla asekelwe esitshalweni kanye nezingozi zezifo ezingamahlalakhona
https://nutritionj.biomedcentral.com/articles/10.1186/s12937-023-00877-2 - Melina, V., Craig, W., Levin, S. (2016)
Isikhundla se-Academy of Nutrition and Dietetics: Ukudla Kwemifino
https://pubmed.ncbi.nlm.nih.gov/27886704/
Ama-vegans awatholaphi amaprotheni?
Amashumi eminyaka okuthengisa asiqinisekisile ukuthi sihlala sidinga amaprotheni engeziwe nokuthi imikhiqizo yezilwane iwumthombo ongcono kakhulu. Eqinisweni, okuphambene kuyiqiniso.
Uma ulandela ukudla okuhlukahlukene kwe-vegan futhi udla ama-calories anele, amaprotheni ngeke abe yinto okudingeka ukhathazeke ngayo.
Ngokwesilinganiso, amadoda adinga cishe amagremu angu-55 wamaprotheni nsuku zonke futhi abesifazane azungeze amagremu angu-45. Imithombo emihle kakhulu esekwe esitshalweni ihlanganisa:
- Okusanhlamvu: udali, ubhontshisi, uphizi, uphizi, nesoya
- Amantongomane kanye nembewu
- Okusanhlamvu okuphelele: isinkwa se-wholemeal, i-pasta kakolweni, irayisi elinsundu
Ukuze sikubeke ngombono, ukuphakelwa okukhulu kwetofu okuphekiwe kunganikeza ingxenye yezidingo zakho zamaprotheni zansuku zonke!
Izithenjwa:
- Umnyango Wezolimo wase-US (i-USDA) - Izinkombandlela Zokudla 2020–2025
https://www.dietaryguidelines.gov - Melina, V., Craig, W., Levin, S. (2016)
Isikhundla se-Academy of Nutrition and Dietetics: Ukudla Kwemifino
https://pubmed.ncbi.nlm.nih.gov/27886704/
Ngabe ngizophelelwa yigazi uma ngiyeka ukudla inyama?
Cha - ukuyeka inyama akusho ukuthi uzolahlekelwa yigazi ngokuzenzekelayo. Ukudla kwe-vegan okuhlelwe kahle kungakunikeza yonke insimbi oyidingayo umzimba wakho.
I-ayoni iyiminerali ebalulekile edlala indima ebalulekile ekuhambiseni umoya-mpilo emzimbeni wonke. Iyingxenye ebalulekile ye-hemoglobin emangqamuzaneni abomvu egazi kanye ne-myoglobin emisipha, futhi iyingxenye yama-enzyme amaningi abalulekile namaprotheni agcina umzimba usebenza kahle.
Udinga insimbi engakanani?
Amadoda (iminyaka engu-18+): cishe 8 mg ngosuku
Abesifazane (iminyaka eyi-19-50): cishe i-14 mg ngosuku
Abesifazane (iminyaka engu-50+): cishe 8.7 mg ngosuku
Abesifazane abaneminyaka yobudala yokuzala badinga insimbi eyengeziwe ngenxa yokulahlekelwa igazi ngesikhathi sokuya esikhathini. Labo abanezikhathi ezinzima bangase babe sengcupheni enkulu yokuntuleka kwensimbi futhi ngezinye izikhathi badinga izithasiselo - kodwa lokhu kusebenza kubo bonke abantu besifazane , hhayi nje izilwane ezidliwayo.
Ungakwazi ukuhlangabezana nezidingo zakho zansuku zonke kalula ngokufaka izinhlobonhlobo zokudla kwezitshalo okunothe ngensimbi, okufana:
Okusanhlamvu okuphelele: i-quinoa, i-pasta ye-wholemeal, isinkwa se-wholemeal
Ukudla okuqinisiwe: okusanhlamvu kwasekuseni okunothiswe ngensimbi
Izinhlamvu: udali, uphizi, ubhontshisi wezinso, ubhontshisi obhakiwe, tempeh (ubhontshisi ovutshiwe), tofu, uphizi
Imbewu: imbewu yethanga, imbewu yesesame, i-tahini (i-sesame paste)
Izithelo ezomisiwe: amabhilikosi, amakhiwane, omisiwe
Ukhula lwasolwandle: i-nori kanye neminye imifino yasolwandle edliwayo
Imifino enamaqabunga amnyama: i-kale, isipinashi, i-broccoli
I-ayoni esezitshalweni (i-non-haem iron) imunca ngempumelelo uma idliwa nokudla okunovithamini C. Ngokwesibonelo:
I-lentils ene-tomato sauce
I-Tofu inyakazisa-gazinga nge-broccoli nopelepele
I-oatmeal nge-strawberries noma i-kiwi
Ukudla okune-vegan okulinganiselayo kungakunikeza yonke i-ayoni edingwa umzimba wakho futhi kusize ukuvikela ngokumelene ne-anemia. Okubalulekile ukufaka izinhlobonhlobo zokudla okusekelwe ezitshalweni futhi kuhlanganiswe nemithombo ye-vitamin C ukuze kwandiswe ukumuncwa.
Izithenjwa:
- Melina, V., Craig, W., Levin, S. (2016)
Isikhundla se-Academy of Nutrition and Dietetics: Ukudla Kwemifino
https://pubmed.ncbi.nlm.nih.gov/27886704/ - Izikhungo Zezempilo Zikazwelonke (NIH) - Ihhovisi Lezithako Zokudla (ukubuyekezwa kwe-2024)
https://ods.od.nih.gov/factsheets/Iron-Consumer/ - UMariotti, F., Gardner, CD (2019)
Amaphrotheni Okudla kanye nama-Amino Acids Ekudleni Kwemifino - Ukubuyekeza
https://pubmed.ncbi.nlm.nih.gov/31690027/
Ingabe ukudla inyama kungabanga umdlavuza?
Yebo, ucwaningo lubonisa ukuthi ukudla izinhlobo ezithile zenyama kungandisa ingozi yomdlavuza. I-World Health Organization (WHO) ihlukanisa inyama egayiwe-njengamasoseji, ubhekeni, i-ham, ne-salami-njenge-carcinogenic kubantu (Iqembu 1), okusho ukuthi kunobufakazi obuqinile bokuthi ingabanga umdlavuza, ikakhulukazi umdlavuza we-colorectal.
Inyama ebomvu njengenyama yenkomo, ingulube, newundlu zihlukaniswa ngokuthi cishe i-carcinogenic (Iqembu 2A), okusho ukuthi kunobunye ubufakazi obuxhumanisa ukusetshenziswa okuphezulu nobungozi bomdlavuza. Ingozi kucatshangwa ukuthi iyanda ngenani kanye nemvamisa yenyama edliwayo.
Izizathu ezingaba khona zihlanganisa:
- Izithako ezakhiwe ngesikhathi sokupheka, njenge-heterocyclic amines (HCAs) nama-polycyclic aromatic hydrocarbons (PAHs), angalimaza i-DNA.
- Ama-nitrate nama-nitrites enyama egayiwe engase yakhe izinhlanganisela eziyingozi emzimbeni.
- Okuqukethwe kwamafutha amaningi agcwele kwezinye inyama, okuhlotshaniswa nokuvuvukala nezinye izinqubo ezikhuthaza umdlavuza.
Ngokuphambene nalokho, ukudla okucebile ekudleni kwezitshalo-izithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, amantongomane kanye nembewu-kuqukethe izinhlanganisela ezivikelayo ezifana ne-fiber, ama-antioxidants, nama-phytochemicals asiza ukunciphisa ingozi yomdlavuza.
👉 Ufuna ukufunda okwengeziwe mayelana nezixhumanisi phakathi kokudla nomdlavuza? Chofoza lapha ukuze ufunde kabanzi
Izithenjwa:
- I-World Health Organization, I-International Agency for Research on Cancer (IARC, 2015) I
-Carcinogenicity yokusetshenziswa kwenyama ebomvu negayiwe
https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat - Bouvard, V., Loomis, D., Guyton, KZ, et al. (2015)
I-Carcinogenicity yokusetshenziswa kwenyama ebomvu negayiwe
https://www.thelancet.com/journals/lanonc/article/PIIS1470-2045(15)00444-1/fulltext - Isikhwama Sokucwaninga Ngomdlavuza Womhlaba / Isikhungo SaseMelika Sokucwaninga Ngomdlavuza (WCRF/AICR, 2018)
Ukudla, Ukudla Okunempilo, Umsebenzi Womzimba, kanye Nomdlavuza: Umbono Womhlaba Wonke
https://www.wcrf.org/wp-content/uploads/2024/11/Summary-of-Third-Expert-Report-2018.pdf
Ingabe ukudla okunempilo kwe-vegan kungasiza ukuvimbela noma ukuguqula izifo ezingamahlalakhona?
Yebo. Abantu abalandela ukudla okulungiselelwe kahle kwe-vegan—okucebile ngezithelo, imifino, okusanhlamvu, okusanhlamvu, amantongomane, nembewu—ngokuvamile bathola isivikelo esikhulu ezimweni eziningi zempilo ezingapheli. Ucwaningo lubonisa ukuthi ukudla okusekelwe ezitshalweni kunganciphisa kakhulu ingozi yoku:
- Ukukhuluphala
- Isifo senhliziyo nesifo sohlangothi
- Isifo sikashukela sohlobo 2
- Umfutho wegazi ophezulu (hypertension)
- I-Metabolic syndrome
- Izinhlobo ezithile zomdlavuza
Eqinisweni, ubufakazi bubonisa ukuthi ukwamukela ukudla okunempilo kwe-vegan akukwazi nje ukuvimbela kodwa futhi kusiza ukubuyisela ezinye izifo ezingapheli, ukuthuthukisa impilo yonke, amazinga wamandla, nokuphila isikhathi eside.
Izithenjwa:
- I-American Heart Association (AHA, 2023)
Ukudla Okusekelwe Ezitshalo Kuhlotshaniswa Nengozi Ephansi Yesifo Senhliziyo, Ukufa Kwezifo Zenhliziyo, kanye Nokufa Kwayo Yonke Isizathu Esivamile Sabantu Abadala Abadala
https://www.ahajournals.org/doi/10.1161/5018/JA12 - I-American Diabetes Association (ADA, 2022)
Ukwelashwa Kokudla Kwabantu Abadala Abanesifo Sikashukela noma Abanesifo sikashukela
https://diabetesjournals.org/care/article/45/Supplement_1/S125/138915/Nutrition-Therapy-for-Adults-With-Diabetes-noma - Isikhwama Sokucwaninga Ngomdlavuza Womhlaba / Isikhungo SaseMelika Sokucwaninga Ngomdlavuza (WCRF/AICR, 2018)
Ukudla, Ukudla Okunempilo, Umsebenzi Womzimba, kanye Nomdlavuza: Umbono Womhlaba Wonke
https://www.wcrf.org/wp-content/uploads/2024/11/Summary-of-Third-Expert-Report-2018.pdf - Ornish, D., et al. (2018)
Izinguquko Eziqinile Zendlela Yokuphila Yokubuyisela Ukuguqulwa Kwesifo Senhliziyo Yenhliziyo
https://pubmed.ncbi.nlm.nih.gov/9863851/
Ingabe ngizowathola ama-amino acid anele ekudleni kwe-vegan?
Yebo. Ukudla kwe-vegan okuhlelwe kahle kungakunikeza wonke ama-amino acid adingwa umzimba wakho. Ama-amino acid ayizingqimba zokwakha amaprotheni, abalulekile ekukhuleni, ekulungiseni nasekulondolozeni wonke amangqamuzana omzimba. Ahlukaniswa abe izinhlobo ezimbili: ama-amino acid abalulekile, umzimba ongakwazi ukuwakhiqiza futhi okumele atholakale ekudleni, nama-amino acid angabalulekile, umzimba ongawenza wodwa. Abantu abadala badinga ama-amino acid ayisishiyagalolunye abalulekile ekudleni kwabo, kanye nayishumi nambili angabalulekile akhiqizwa ngokwemvelo.
Amaprotheni atholakala kukho konke ukudla kwezitshalo, futhi eminye yemithombo engcono kakhulu ihlanganisa:
- I-Legumes: udali, ubhontshisi, uphizi, uphizi, imikhiqizo yesoya efana ne-tofu ne-tempeh
- Amantongomane nembewu: ama-alimondi, ama-walnuts, imbewu yethanga, imbewu ye-chia
- Okusanhlamvu okuphelele: i-quinoa, irayisi elinsundu, i-oats, isinkwa se-wholemeal
Ukudla izinhlobonhlobo zokudla kwezitshalo usuku lonke kuqinisekisa ukuthi umzimba wakho uthola wonke ama-amino acid abalulekile. Asikho isidingo sokuhlanganisa amaprotheni ezitshalo ahlukene kukho konke ukudla, ngoba umzimba ugcina 'ichibi' le-amino acid eligcina futhi lilinganisele izinhlobo ezahlukene ozidlayo.
Kodwa-ke, ukuhlanganisa amaprotheni ahambisanayo ngokwemvelo kwenzeka ekudleni okuningi-isibonelo, ubhontshisi ku-toast. Ubhontshisi ucebile nge-lysine kodwa iphansi nge-methionine, kanti isinkwa sinothe nge-methionine kodwa i-lysine encane. Ukuwadla ndawonye kunikeza iphrofayili ephelele ye-amino acid—nakuba noma uwadla ngokuhlukana phakathi nosuku, umzimba wakho usengathola yonke into oyidingayo.
- Izithenjwa:
- I-Healthline (2020)
I-Vegan Complete Proteins: Izinketho eziyi-13 ezisekelwe esitshalweni
https://www.healthline.com/nutrition/complete-protein-for-vegans - I-Cleveland Clinic (2021)
I-Amino Acid: Izinzuzo Nemithombo Yokudla
https://my.clevelandclinic.org/health/articles/22243-amino-acids - I- Verywell Health (2022)
Iphrotheni Engaphelele: Inani Lokudla Okubalulekile Noma Akuyona Into Ekhathazayo?
https://www.verywellhealth.com/incomplete-protein-8612939 - I- Verywell Health (2022)
Iphrotheni Engaphelele: Inani Lokudla Okubalulekile Noma Akuyona Into Ekhathazayo?
https://www.verywellhealth.com/incomplete-protein-8612939
Ingabe ama-vegans adinga ukukhathazeka ngokuthola i-vitamin B12 eyanele?
I-Vitamin B12 ibalulekile empilweni, idlala indima ebalulekile ku:
- Ukugcina amangqamuzana ezinzwa enempilo
- Ukusekela ukukhiqizwa kwamangqamuzana abomvu egazi (ngokuhlanganiswa ne-folic acid)
- Ukuthuthukisa ukusebenza kwamasosha omzimba
- Ukusekela imizwa nempilo yomqondo
Izilwane ezifuywayo zidinga ukuqinisekisa ukuthi zidla njalo i-B12, ngoba ukudla kwezitshalo ngokwemvelo akuqukethe amanani anele. Izincomo zakamuva zochwepheshe ziphakamisa ama-microgram angu-50 ngosuku noma ama-microgram angu-2,000 masonto onke.
I-Vitamin B12 ngokwemvelo ikhiqizwa amagciwane emhlabathini nasemanzini. Ngokomlando, abantu nezilwane zasemapulazini zazithola ekudleni okunobuthi bemvelo obubangelwa amagciwane. Nokho, ukukhiqizwa kokudla kwesimanje sekuhlanzeke kakhulu, okusho ukuthi imithombo yemvelo ayisathenjwa.
Imikhiqizo yezilwane iqukethe i-B12 kuphela ngoba izilwane ezifuywayo zenezelwa, ngakho-ke ukuthembela enyameni noma ubisi akudingekile. Ama-Vegans angahlangabezana ngokuphephile nezidingo zawo ze-B12 ngokwenza lokhu:
- Ukuthatha isithasiselo se-B12 njalo
- Ukudla okune-B12-fortified njengobisi lwezitshalo, okusanhlamvu kwasekuseni, nemvubelo enomsoco
Ngokufakwa okufanele, ukuntuleka kwe-B12 kungavinjelwa kalula futhi asikho isidingo sokukhathazeka ngezingozi zezempilo ezihlobene nokuntula.
Izithenjwa:
- Izikhungo Zezempilo Zikazwelonke - Ihhovisi Lezaphulelo Zokudla. (2025). I-Vitamin B₁₂ Ishidi Lamaqiniso Labasebenzi Bezempilo. Umnyango Wezempilo Nezinsizakalo Zabantu wase-US.
https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ - Niklewicz, Agnieszka, Pawlak, Rachel, Płudowski, Paweł, et al. (2022). Ukubaluleka Kwe-Vitamin B₁₂ Kubantu Abakhetha Ukudla Okusekelwe Ezitshalo. Izakhamzimba, 14(7), 1389.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10030528/ - Niklewicz, Agnieszka, Pawlak, Rachel, Płudowski, Paweł, et al. (2022). Ukubaluleka Kwe-Vitamin B₁₂ Kubantu Abakhetha Ukudla Okusekelwe Ezitshalo. Izakhamzimba, 14(7), 1389.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10030528/ - Hannibal, Luciana, Warren, Martin J., Owen, P. Julian, et al. (2023). Ukubaluleka Kwevithamini B₁₂ Kubantu Abakhetha Ukudla Okusekelwe Ezitshalweni. I-European Journal of Nutrition.
https://pure.ulster.ac.uk/files/114592881/s00394_022_03025_4.pdf - I-Vegan Society. (2025). I-Vitamin B₁₂. Kutholwe ku-The Vegan Society.
https://www.vegansociety.com/resources/nutrition-and-health/nutrients/vitamin-b12
Ingabe ubisi luyadingeka ukuze uthole i-calcium eyanele ekudleni okusekelwe ezitshalweni?
Cha, ubisi aludingeki ukuze uhlangabezane nezidingo zakho ze-calcium. Ukudla okuhlukahlukene, okusekelwe ezitshalweni kungakunikeza kalula yonke i-calcium edingwa umzimba wakho. Eqinisweni, ngaphezu kwe-70% yabantu bomhlaba ayinakubekezelela i-lactose, okusho ukuthi abakwazi ukugaya ushukela obisini lwenkomo-okubonisa ngokusobala ukuthi abantu abaludingi ubisi ukuze bathole amathambo anempilo.
Kubalulekile futhi ukuqaphela ukuthi ukugaya ubisi lwenkomo kukhiqiza i-asidi emzimbeni. Ukuze wenze le acid ingabi namandla, umzimba usebenzisa i-calcium phosphate buffer, evame ukudonsa i-calcium emathanjeni. Le nqubo inganciphisa i-bioavailability ye-calcium esebenzayo obisini, iyenze ingasebenzi kahle kunalokho okuvamile ukukholelwa.
I-calcium ibalulekile ngaphezu kwamathambo kuphela—i-99% ye-calcium yomzimba igcinwa emathanjeni, kodwa futhi ibalulekile ku:
Ukusebenza kwemisipha
Ukudluliswa kwemizwa
Ukusayina kweselula
Ukukhiqizwa kwamahomoni
I-calcium isebenza kahle kakhulu uma umzimba wakho nawo une-vitamin D eyanele, njengoba uvithamini D onganele ungakhawulela ukumuncwa kwe-calcium, kungakhathaliseki ukuthi udla i-calcium engakanani.
Abantu abadala ngokuvamile badinga cishe ama-700 mg we-calcium ngosuku. Imithombo emihle kakhulu esekwe esitshalweni ihlanganisa:
I-tofu (eyenziwe nge-calcium sulphate)
Imbewu yeSesame kanye ne-tahini
Ama-alimondi
I-Kale nezinye imifino enamaqabunga amnyama
Ubisi oluqinisiwe olusekelwe ezitshalweni kanye nezinhlamvu zasekuseni
Amakhiwane omisiwe
I-Tempeh (ubhontshisi wesoya ovutshiwe)
Isinkwa se-Wholemeal
Ubhontshisi obhakiwe
I-Butternut squash namawolintshi
Ngokudla okuhlelwe kahle kwe-vegan, kungenzeka ngokuphelele ukugcina amathambo aqinile nempilo yonke ngaphandle kobisi.
Izithenjwa:
- Bickelmann, Franziska V.; Leitzmann, Michael F.; uKeller, uMarkus; Baurecht, Hansjörg; Jochem, Carmen. (2022). Ukudla kwe-calcium ekudleni kwe-vegan nemifino: Ukubuyekezwa okuhlelekile kanye nokuhlaziywa kwe-Meta. Ukubuyekezwa Okubalulekile Kwesayensi Yokudla Nokudla Okunempilo.
https://pubmed.ncbi.nlm.nih.gov/38054787 - Muleya, M.; et al. (2024). Ukuqhathaniswa kwempahla ye-calcium efinyelelekayo emikhiqizweni engama-25 esekwe ezitshalweni. Isayensi Yendawo Ephelele.
https://www.sciencedirect.com/science/article/pii/S0963996923013431 - Torfadóttir, Jóhanna E.; et al. (2023). I-calcium - ukubuyekezwa kwesikophu seNordic Nutrition. Ucwaningo Lokudla Nokudla Okunomsoco.
https://foodandnutritionresearch.net/index.php/fnr/article/view/10303 - I-VeganHealth.org (UJack Norris, Isazi Sokudla Esibhalisiwe). Izincomo ze-calcium kuma-vegans.
https://veganhealth.org/calcium-part-2/ - I-Wikipedia - Umsoco we-Vegan (isigaba se-Calcium). (2025). Ukudla kwe-Vegan - Wikipedia.
https://en.wikipedia.org/wiki/Vegan_nutrition
Abantu abalandela ukudla okusekelwe ezitshalweni bangayithola kanjani iodine eyanele?
Iodine iyiminerali ebalulekile edlala indima ebalulekile empilweni yakho iyonke. Kudingeka ekukhiqizweni kwamahomoni egilo, alawula indlela umzimba wakho owasebenzisa ngayo amandla, asekela imetabolism, futhi alawule imisebenzi eminingi yomzimba. Iodine ibalulekile futhi ekuthuthukisweni kwesimiso sezinzwa kanye namakhono okuqonda ezinsaneni nasezinganeni. Abantu abadala ngokuvamile badinga ama-microgram angu-140 e-iodine ngosuku. Ngokudla okuhlelwe kahle, okuhlukahlukene okusekelwe ezitshalweni, abantu abaningi bangahlangabezana nezidingo zabo ze-iodine ngokwemvelo.
Imithombo engcono kakhulu esekelwe esitshalweni ye-iodine ihlanganisa:
- Izimila zasolwandle: i-arame, i-wakame, ne-nori imithombo emihle kakhulu futhi ingangezwa kalula esobho, izitshulu, amasaladi, noma ama-stir-fries. Izitshalo zasolwandle zinikeza umthombo wemvelo we-iodine, kodwa kufanele isetshenziswe ngokulinganisela. Gwema i-kelp, njengoba ingase ibe namazinga aphezulu e-iodine, angase aphazamise ukusebenza kwe-thyroid.
- Usawoti one-iodine, okuyindlela enokwethenjelwa futhi elula yokuqinisekisa ukuthi udla iodine eyanele nsuku zonke.
Okunye ukudla kwezitshalo nakho kunganikeza i-iodine, kodwa inani liyahlukahluka kuye ngokuthi i-iodine ekhona enhlabathini lapho zitshalwa khona. Lokhu kubandakanya:
- Okusanhlamvu okuphelele njenge-quinoa, i-oats, nemikhiqizo kakolweni
- Imifino efana nobhontshisi oluhlaza, i-courgettes, i-kale, imifino yasentwasahlobo, i-watercress
- Izithelo ezifana nama-strawberries
- Amazambane aphilayo anesikhumba esiqinile
Kubantu abaningi abalandela ukudla okusekelwe ezitshalweni, inhlanganisela kasawoti one-iodine, izinhlobonhlobo zemifino, kanye nezimila zasolwandle ngezikhathi ezithile kwanele ukugcina amazinga e-iodine enempilo. Ukuqinisekisa ukuthi ukudla okwanele kwe-iodine kusekela ukusebenza kwegilo, amazinga wamandla, kanye nenhlalakahle yonke, okwenza kube isakhi esibalulekile okufanele sicatshangelwe lapho uhlela noma yikuphi ukudla okusekelwe ezitshalweni.
Izithenjwa:
- UNicol, Katie et al. (2024). I-Iodine kanye Nokudla Okusekelwe Ezitshalweni: Ukubuyekezwa Okulandisayo nokubalwa Kokuqukethwe kwe-Iodine. I-British Journal of Nutrition, i-131 (2), i-265-275.
https://pubmed.ncbi.nlm.nih.gov/37622183/ - I-Vegan Society (2025). Iodine.
https://www.vegansociety.com/resources/nutrition-and-health/nutrients/iodine - I-NIH - Ihhovisi Lezithako Zokudla (2024). Ishidi Leqiniso le-Iodine labathengi.
https://ods.od.nih.gov/factsheets/Iodine-Consumer/ - Imingcele ku-Endocrinology (2025). Izinselelo Zanamuhla Zokudla Kwe-Iodine: I-Vegan kanye… ngu-L. Croce et al.
https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2025.1537208/full
Ingabe ngidinga ukudla izinhlanzi ezinamafutha ukuze ngithole amafutha e-omega-3 anele ekudleni okusekelwe ezitshalweni?
Cha. Awudingi ukudla izinhlanzi ukuze uthole amafutha e-omega-3 umzimba wakho awadingayo. Ukudla okuhlelwe kahle, okusekelwe ezitshalweni kunganikeza wonke amafutha anempilo adingekayo ukuze ube nempilo enhle. I-Omega-3 fatty acids ibalulekile ekuthuthukiseni nasekusebenzeni kobuchopho, ukugcina isimiso sezinzwa esinempilo, ukusekela ulwelwesi lwamangqamuzana, ukulawula umfutho wegazi, nokusiza amasosha omzimba kanye nezimpendulo ezivuvukalayo zomzimba.
Amafutha e-omega-3 ayinhloko ekudleni kwezitshalo i-alpha-linolenic acid (ALA). Umzimba ungaguqula i-ALA ibe yi-long-chain omega-3s, i-EPA ne-DHA, okungamafomu avame ukutholakala ezinhlanzini. Nakuba izinga lokuguqulwa liphansi uma kuqhathaniswa, ukusebenzisa ukudla okuhlukahlukene okucebile nge-ALA kuqinisekisa ukuthi umzimba wakho uthola anele kulawa mafutha abalulekile.
Imithombo emihle kakhulu esekwe esitshalweni ye-ALA ihlanganisa:
- Ama-flaxseeds aphansi namafutha e-flaxseed
- Imbewu ye-Chia
- Imbewu ye-Hemp
- Amafutha kabhontshisi
- Amafutha e-rapeseed (canola).
- Amantongomane
Kungumbono oyiphutha ovamile wokuthi inhlanzi ukuphela kwendlela yokuthola ama-omega-3s. Eqinisweni, izinhlanzi azikhiqizi ama-omega-3 ngokwazo; bazithola ngokudla ulwelwe ekudleni kwabo. Kulabo abafuna ukwenza isiqiniseko sokuthi bathola i-EPA ne-DHA eyanele ngokuqondile, izithasiselo ze-algae ezisekelwe esitshalweni ziyatholakala. Akuzona kuphela izithasiselo, kodwa nokudla okuphelele kwe-algae okufana ne-spirulina, i-chlorella, ne-klamath kungadliwa nge-DHA. Le mithombo ihlinzeka ngokuhlinzekwa okuqondile kwe-omega-3 yamaketanga amade afanele wonke umuntu olandela indlela yokuphila esekelwe ezitshalweni.
Ngokuhlanganisa ukudla okuhlukahlukene nale mithombo, abantu ekudleni okusekelwe ezitshalweni bangahlangabezana ngokugcwele nezidingo zabo ze-omega-3 ngaphandle kokudla noma iyiphi inhlanzi.
Izithenjwa:
- I-British Dietetic Association (BDA) (2024). Omega-3s kanye Nezempilo.
https://www.bda.uk.com/resource/omega-3.html - I-Harvard TH Chan School of Public Health (2024). I-Omega-3 Fatty Acids: Umnikelo Obalulekile.
https://www.hsph.harvard.edu/nutritionsource/omega-3-fats/ - I-Harvard TH Chan School of Public Health (2024). I-Omega-3 Fatty Acids: Umnikelo Obalulekile.
https://www.hsph.harvard.edu/nutritionsource/omega-3-fats/ - Izikhungo Zezempilo Zikazwelonke - Ihhovisi Lezithako Zokudla (2024). Ishidi Leqiniso le-Omega-3 Fatty Acids labathengi.
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
Ingabe abantu abadla ukudla okusekelwe ezitshalweni badinga izithasiselo?
Yebo, ezinye izithasiselo zibalulekile kunoma ubani olandela ukudla okusekelwe ezitshalweni, kodwa imisoco eminingi ingatholakala ekudleni okuhlukahlukene.
I-Vitamin B12 iyisengezo esibaluleke kakhulu kubantu abadla ukudla okusekelwe ezitshalweni. Wonke umuntu udinga umthombo onokwethenjelwa we-B12, futhi ukuthembela kuphela ekudleni okuqinile kungase kunganikezeli ngokwanele. Ochwepheshe batusa ama-microgram angu-50 nsuku zonke noma ama-microgram angu-2,000 masonto onke.
I-Vitamin D ingesinye isakhamzimba esingase sidinge ukwengezwa, ngisho nasemazweni anelanga njenge-Uganda. Uvithamini D ukhiqizwa isikhumba lapho sichayeka elangeni, kodwa abantu abaningi—ikakhulukazi izingane—abatholi okwanele. Umthamo onconyiwe ngu-10 micrograms (400 IU) nsuku zonke.
Kuzo zonke ezinye izakhamzimba, ukudla okusekelwe ezitshalweni okuhlelwe kahle kufanele kwanele. Kubalulekile ukufaka ukudla okunikeza ngokwemvelo amafutha e-omega-3 (njengama-walnuts, i-flaxseed, nembewu ye-chia), i-iodine (evela olwandle noma usawoti owenziwe nge-iodine), kanye ne-zinc (esuka kumbewu yethanga, i-legumes, nezinhlamvu ezigcwele). Lezi zakhi zibalulekile kuwo wonke umuntu, kungakhathaliseki ukuthi yikuphi ukudla, kodwa ukuzinaka kubaluleke kakhulu uma ulandela indlela yokuphila esekelwe ezitshalweni.
Izithenjwa:
- I-British Dietetic Association (BDA) (2024). Ukudla Okusekelwe Ezitshalo.
https://www.bda.uk.com/resource/vegetarian-vegan-plant-based-diet.html - Izikhungo Zezempilo Zikazwelonke - Ihhovisi Lezithako Zokudla (2024). I-Vitamin B12 Iphepha Leqiniso Labathengi.
https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/ - I-NHS UK (2024). I-Vitamin D.
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
Ingabe ukudla okusekelwe ezitshalweni kuphephile ngesikhathi sokukhulelwa?
Yebo, ukudla okuhleliwe okusekelwe ezitshalweni okuhleliwe kungasekela ngokugcwele ukukhulelwa okunempilo. Ngalesi sikhathi, izakhi zomzimba wakho zidinga ukwanda ukuze zisekele kokubili impilo yakho kanye nokukhula komntwana wakho, kodwa ukudla okusekelwe ezitshalweni kunganikeza cishe yonke into edingekayo uma kukhethwe ngokucophelela.
Izakhi ezibalulekile okufanele ugxile kuzo zihlanganisa uvithamini B12 kanye novithamini D, okungatholakali ngokuthembekile ekudleni kwezitshalo kuphela futhi kufanele kwengezwe. Amaprotheni, i-iron, ne-calcium nakho kubalulekile ekukhuleni kwengane kanye nokuphila kahle komama, kuyilapho i-iodine, i-zinc, kanye namafutha e-omega-3 asekela ubuchopho nesimiso sezinzwa.
I-Folate ibaluleke kakhulu ekukhulelweni kokuqala. Kuyasiza ukwakha ishubhu le-neural, elikhula libe yingqondo nomgogodla, futhi lisekele ukukhula kwamaseli kukonke. Bonke abesifazane abahlela ukukhulelwa bayelulekwa ukuthi baphuze ama-microgram angu-400 e-folic acid nsuku zonke ngaphambi kokukhulelwa kanye naphakathi namasonto okuqala angu-12.
Indlela esekelwe ezitshalweni ingase futhi inciphise ukuchayeka ezintweni ezingase zibe yingozi ezitholakala kweminye imikhiqizo yezilwane, njengezinsimbi ezisindayo, amahomoni, namagciwane athile. Ngokudla izinhlobonhlobo zemifino, amantongomane, imbewu, okusanhlamvu, imifino, nokudla okuqinisiwe, nokuthatha izithako ezinconyiwe, ukudla okusekelwe ezitshalweni kungondla ngokuphephile kokubili umama nomntwana phakathi naso sonke isikhathi sokukhulelwa.
Izithenjwa:
- I-British Dietetic Association (BDA) (2024). Ukukhulelwa Nokudla.
https://www.bda.uk.com/resource/pregnancy-diet.html - Isevisi Yezempilo Kazwelonke (NHS UK) (2024). Odla Imifino noma I-Vegan futhi Okhulelwe.
https://www.nhs.uk/pregnancy/keeping-well/vegetarian-or-vegan-and-pregnant/ - I-American College of Obstetricians and Gynecologists (ACOG) (2023). Umsoco Ngesikhathi Sokukhulelwa.
https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy - I-Harvard TH Chan School of Public Health (2023). Izidlo zeVegan kanye neVegetarian.
https://pubmed.ncbi.nlm.nih.gov/37450568/ - Inhlangano Yezempilo Yomhlaba (WHO) (2023). Ama-Micronutrients Ngesikhathi Sokukhulelwa.
https://www.who.int/tools/elena/interventions/micronutrients-pregnancy
Ingabe izingane zingakhula ziphilile ngokudla okusekelwe ezitshalweni?
Yebo, izingane zingaphumelela ngokudla okulungiselelwe ngokucophelela okusekelwe ezitshalweni. Ubuntwana buyinkathi yokukhula nokukhula ngokushesha, ngakho umsoco ubalulekile. Ukudla okunomsoco okusekelwe ezitshalweni kunganikeza zonke izakhamzimba ezibalulekile, okuhlanganisa amafutha anempilo, amaprotheni asekelwe ezitshalweni, ama-carbohydrate ayinkimbinkimbi, amavithamini, namaminerali.
Eqinisweni, izingane ezilandela ukudla okusekelwe ezitshalweni ngokuvamile zidla izithelo eziningi, imifino, nokusanhlamvu okuphelele kunoontanga bazo, okusiza ekuqinisekiseni ukudla okwanele kwe-fiber, amavithamini, namaminerali abalulekile ekukhuleni, ukuzivikela komzimba, nempilo yesikhathi eside.
Ezinye izakhi zidinga ukunakwa okukhethekile: i-vitamin B12 kufanele ihlale inezelwa ekudleni okusekelwe ezitshalweni, futhi ukuxhaswa kwe-vitamin D kunconywa kuzo zonke izingane, kungakhathaliseki ukuthi zidlani. Ezinye izakhi, njenge-iron, i-calcium, i-iodine, i-zinc, namafutha e-omega-3, zingatholakala ekudleni okuhlukahlukene kwezitshalo, imikhiqizo eqinisiwe, nokuhlela ukudla ngokucophelela.
Ngokuqondiswa okufanele kanye nokudla okuhlukahlukene, izingane ekudleni okusekelwe ezitshalweni zingakhula ngendlela enempilo, zikhule ngendlela evamile, futhi zijabulele zonke izinzuzo zendlela yokuphila enomsoco, egxile ezitshalweni.
Izithenjwa:
- I-British Dietetic Association (BDA) (2024). Ukudla Kwezingane: Imifino kanye Nemifino.
https://www.bda.uk.com/resource/vegetarian-vegan-plant-based-diet.html - I-Academy of Nutrition and Dietetics (2021, iphinde yaqinisekiswa ngo-2023). Isikhundla Ekudleni Kwemifino.
https://www.eatrightpro.org/news-center/research-briefs/new-position-paper-on-vegetarian-and-vegan-diets - I-Harvard TH Chan School of Public Health (2023). Ukudla Okusekelwe Ezitshalo Kwezingane.
hsph.harvard.edu/topic/food-nutrition-diet/ - I-American Academy of Pediatrics (AAP) (2023). Ukudla Okusekelwe Ezitshalo Ezinganeni.
https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Plant-Based-Diets.aspx
Ingabe ukudla okusekelwe ezitshalweni kufanelekile kubasubathi?
Nakanjani. Abasubathi abadingi ukudla imikhiqizo yezilwane ukuze bakhe imisipha noma bafinyelele ukusebenza okuphezulu. Ukukhula kwemisipha kuncike ekukhuthazeni ukuqeqeshwa, amaprotheni anele, nokudla okuphelele-ungayidli inyama. Ukudla okusekelwe esitshalweni okuhlelwe kahle kunikeza zonke izakhamzimba ezidingekayo ukuze ube namandla, ukubekezela, nokululama.
Izidlo ezisekelwe ezitshalweni zinikeza ama-carbohydrate ayinkimbinkimbi ukuze abe namandla, izinhlobonhlobo zamaprotheni ezitshalo, amavithamini namaminerali abalulekile, ama-antioxidants, kanye ne-fiber. Ngokwemvelo aphansi kwamafutha agcwele futhi awanayo i-cholesterol, kokubili okuhlobene nesifo senhliziyo, ukukhuluphala ngokweqile, isifo sikashukela, kanye nomdlavuza othile.
Enye inzuzo enkulu yabasubathi ekudleni okusekelwe ezitshalweni ukululama ngokushesha. Ukudla kwezitshalo kucebile kuma-antioxidants, okusiza ukunciphisa ama-radicals mahhala-ama-molecule angazinzile angabangela ukukhathala kwemisipha, ukuphazamisa ukusebenza, nokululama kancane. Ngokunciphisa ukucindezeleka okwenziwe nge-oxidative, abagijimi bangakwazi ukuqeqesha ngokuqhubekayo futhi balulame ngokuphumelelayo.
Abasubathi abangochwepheshe kuyo yonke imidlalo baya ngokuya bekhetha ukudla okusekelwe ezitshalweni. Ngisho nabakhi bomzimba bangaphumelela ezitshalweni zodwa ngokufaka imithombo ehlukahlukene yamaprotheni efana nemifino, i-tofu, i-tempeh, i-seitan, amantongomane, imbewu, nezinhlamvu eziphelele. Kusukela idokhumentari ye-Netflix yango-2019 ethi The Game Changers, ukuqwashisa ngezinzuzo zokudla okusekelwe esitshalweni kwezemidlalo kukhule kakhulu, okubonisa ukuthi abasubathi be-vegan bangazuza ukusebenza okukhethekile ngaphandle kokubeka engcupheni impilo noma amandla.
👉 Ufuna ukufunda okwengeziwe ngezinzuzo zokudla okusekelwe ezitshalweni kwabasubathi? Chofoza lapha ukuze ufunde kabanzi
Izithenjwa:
- I-Academy of Nutrition and Dietetics (2021, iphinde yaqinisekiswa ngo-2023). Isikhundla Ekudleni Kwemifino.
https://www.eatrightpro.org/news-center/research-briefs/new-position-paper-on-vegetarian-and-vegan-diets - I-International Society of Sports Nutrition (ISSN) (2017). Isikhundla Sokuma: Ukudla Kwemifino Kwezemidlalo Nokuzivocavoca.
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 - I-American College of Sports Medicine (ACSM) (2022). Ukudla okunomsoco kanye nokusebenza kwe-Athletic.
https://pubmed.ncbi.nlm.nih.gov/26891166/ - I-Harvard TH Chan School of Public Health (2023). Ukudla Okusekelwe Ezitshalo kanye Nokusebenza Kwezemidlalo.
https://pmc.ncbi.nlm.nih.gov/articles/PMC11635497/ - I-British Dietetic Association (BDA) (2024). I-Sports Nutrition kanye ne-Vegan Diets.
https://www.bda.uk.com/resource/vegetarian-vegan-plant-based-diet.html
Ingabe amadoda angayidla ngokuphepha isoya?
Yebo, amadoda angafaka ngokuphepha isoya ekudleni kwawo.
Isoya iqukethe izinhlanganisela zezitshalo zemvelo ezaziwa ngama-phytoestrogens, ikakhulukazi ama-isoflavones afana ne-genistein ne-daidzein. Lezi zinhlanganisela zifana ngokwesakhiwo ne-estrogen yomuntu kodwa zibuthakathaka kakhulu emiphumeleni yazo. Ucwaningo olunzulu lomtholampilo lubonise ukuthi ukudla kwesoya noma izithasiselo ze-isoflavone azithinti amazinga e-testosterone ajikelezayo, amazinga e-estrogen, noma kube nomthelela omubi kumahomoni okuzala wesilisa .
Lo mbono oyiphutha mayelana nesoya ethinta amahomoni wesilisa wachithwa emashumini eminyaka adlule. Eqinisweni, imikhiqizo yobisi iqukethe i-estrogen ephindwe izikhathi eziyizinkulungwane kunesoya, ene-phytoestrogen “engahambisani” nezilwane. Isibonelo, ucwaningo olushicilelwe kwethi Fertility and Sterility luthole ukuthi ukuchayeka kubhontshisi wesoya isoflavone akunawo umthelela wabesifazane emadodeni.
I-Soy iphinde ibe ukudla okunomsoco kakhulu, ehlinzeka ngamaprotheni aphelele nawo wonke ama-amino acid abalulekile, amafutha anempilo, amaminerali afana ne-calcium nensimbi, amavithamini B, nama-antioxidants. Ukusetshenziswa njalo kungasekela impilo yenhliziyo, kwehlise i-cholesterol, futhi kube nomthelela enhlalakahleni yonke.
Izithenjwa:
- Hamilton-Reeves JM, et al. Ucwaningo lwezokwelapha alubonisi imiphumela yeprotheni yesoya noma ama-isoflavone kuma-hormone okuzala emadodeni: imiphumela yokuhlaziywa kwe-meta. I-Fertil Steril. 2010;94(3):997-1007. https://www.fertstert.org/article/S0015-0282(09)00966-2/fulltext
- I-Healthline. Ingabe I-Soy Ilungile Noma Ingalungile Kuwe? https://www.healthline.com/nutrition/soy-protein-good-or-bad
Ingabe wonke umuntu angakwazi ukutshala izitshalo, noma ngabe unezinkinga zempilo?
Yebo, abantu abaningi bangasebenzisa ukudla okusekelwe ezitshalweni, ngisho noma benezinkinga ezithile zempilo, kodwa kudinga ukuhlela okucatshangelwe kahle futhi, kwezinye izimo, ukuqondiswa kochwepheshe bezempilo.
Ukudla okusekelwe ezitshalweni okuhlelekile kunganikeza zonke izakhamzimba ezibalulekile—amaprotheni, imicu, amafutha anempilo, amavithamini, namaminerali—adingekayo ukuze ube nempilo enhle. Kubantu abanezimo ezifana nesifo sikashukela, umfutho wegazi ophakeme, noma isifo senhliziyo, ukushintshela ekudleni okusekelwe ezitshalweni kunganikeza izinzuzo ezengeziwe, njengokulawula okungcono ushukela wegazi, impilo yenhliziyo ethuthukisiwe, nokulawula isisindo.
Nokho, abantu abanomsoco othize, abanenkinga yokugaya ukudla, noma izifo ezingelapheki kufanele babonane nodokotela noma isazi sezokudla esibhalisiwe ukuze siqinisekise ukuthi bathola uvithamini B12 owanele, uvithamini D, okusansimbi, i-calcium, i-iodine, namafutha e-omega-3. Ngokuhlela ngokucophelela, ukudla okusekelwe esitshalweni kungaba okuphephile, okunomsoco, futhi kusekele impilo yonke cishe kuwo wonke umuntu.
Izithenjwa:
- I-Harvard TH Chan School of Public Health. Ukudla Kwemifino.
https://www.health.harvard.edu/nutrition/becoming-a-vegetarian - Barnard ND, Levin SM, Trapp CB. Izidlo ezisekelwe ezitshalweni zokuvimbela nokuphatha isifo sikashukela.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5466941/ - I-National Institutes of Health (NIH)
Izidlo ezisekelwe esitshalweni nempilo yenhliziyo
https://pubmed.ncbi.nlm.nih.gov/29496410/
Yiziphi izingozi zokudla ukudla okusekelwe ezitshalweni?
Mhlawumbe umbuzo obaluleke kakhulu uwukuthi: yiziphi izingozi zokudla ukudla okusekelwe enyameni? Ukudla okuphezulu emikhiqizweni yezilwane kungandisa kakhulu ingozi yezifo ezingamahlalakhona njengesifo senhliziyo, unhlangothi, umdlavuza, ukukhuluphala, nesifo sikashukela.
Kungakhathalekile ukuthi ulandela luphi uhlobo lokudla, kubalulekile ukuthi uthole zonke izakhamzimba ezidingekayo ukuze ugweme ukuntula. Iqiniso lokuthi abantu abaningi basebenzisa izithasiselo ligqamisa ukuthi kungaba yinselele kangakanani ukuhlangabezana nazo zonke izidingo zomsoco ngokudla kuphela.
Ukudla okuphelele okusekelwe esitshalweni kunikeza inala ye-fibre ebalulekile, amavithamini amaningi namaminerali, ama-micronutrients, nama-phytonutrients-ngokuvamile ngaphezu kokunye ukudla. Nokho, ezinye izakhamzimba zidinga ukunakwa okwengeziwe, okuhlanganisa uvithamini B12 kanye ne-omega-3 fatty acids, futhi ngokwezinga elincane, insimbi ne-calcium. Ukudla amaprotheni akuvamile ukukhathazeka inqobo nje uma udla ama-calories anele.
Ekudleni okuphelele okusekelwe esitshalweni, uvithamini B12 uwukuphela kwesakhi okufanele sengezwe, kungaba ngokudla okuqinisiwe noma izithasiselo.
Izithenjwa:
- I-National Institutes of Health
Plant-based diets and cardiovascular health
https://pubmed.ncbi.nlm.nih.gov/29496410/ - I-Harvard TH Chan School of Public Health. Ukudla Kwemifino.
https://www.health.harvard.edu/nutrition/becoming-a-vegetarian
Ukudla kwe-Vegan kubonakala kubiza kakhulu kunezinketho ezingezona ze-vegan. Ngingakwazi ukuthenga i-vegan?
Kuyiqiniso ukuthi imikhiqizo ethile ye-vegan ekhethekile, njengama-burger asekelwe ezitshalweni noma ezinye izindlela zobisi, ingabiza ngaphezu kozakwabo abavamile. Nokho, lezi akuzona kuphela izinketho zakho. Ukudla kwe-vegan kungathengeka kakhulu uma kusekelwe ezintweni eziyisisekelo ezifana nelayisi, ubhontshisi, i-lentils, i-pasta, amazambane, ne-tofu, evame ukushibhile kunenyama nobisi. Ukupheka ekhaya esikhundleni sokuthembela ekudleni okuphekiwe kunciphisa kakhulu izindleko, futhi ukuthenga ngobuningi kungonga nakakhulu.
Ngaphezu kwalokho, ukusika inyama nobisi kukhulula imali engaqondiswa kabusha ezithelweni, imifino, nokunye okuyisisekelo okunempilo. Kucabange njengokutshalwa kwezimali empilweni yakho: ukudla okusekelwe ezitshalweni kunganciphisa ingozi yesifo senhliziyo, isifo sikashukela, nezinye izifo ezingelapheki, okungase kukusindise amakhulu noma izinkulungwane zamaRandi ekunakekelweni kwezempilo ngokuhamba kwesikhathi.
Ngibhekana kanjani nezimpendulo ezingezinhle ezivela emndenini nabangane abadla inyama?
Ukwamukela indlela yokuphila esekelwe esitshalweni kwesinye isikhathi kungaletha ukungezwani nomndeni noma abangani abangabelani ngemibono efanayo. Kubalulekile ukukhumbula ukuthi ukusabela okungekuhle kuvame ukuvela emibonweni eyiphutha, ukuzivikela, noma ukungajwayelekile okulula—hhayi ebubini. Nazi ezinye izindlela zokuzulazula kulezi zimo ngendlela eyakhayo:
Hola ngesibonelo.
Bonisa ukuthi ukudla okusekelwe ezitshalweni kungaba okujabulisayo, okunempilo, nokwanelisayo. Ukwabelana ngokudla okumnandi noma ukumema obathandayo ukuthi bazame izindlela zokupheka ezintsha kuvame ukukholisa kakhulu kunokuxoxisana.Hlala uzolile futhi uhloniphe.
Izingxabano azivamile ukushintsha izingqondo. Ukuphendula ngesineke nangomusa kusiza ukugcina izingxoxo zivulekile futhi kuvimbela ukungezwani ukuthi kungabhebhetheki.Khetha izimpi zakho.
Akuwona wonke amazwana adinga impendulo. Kwesinye isikhathi kungcono ukuyeka ukuphawula kuhambe futhi ugxile ekusebenzelaneni okuhle kunokuba uguqule konke ukudla kube impikiswano.Yabelana ngolwazi uma kufaneleka.
Uma othile enelukuluku lokwazi ngempela, hlinzeka ngezinsiza ezithembekile kwezempilo, imvelo, noma izinzuzo zesimilo zokuphila okusekelwe ezitshalweni. Gwema ukubagaxa ngamaqiniso ngaphandle uma bebuza.Vuma umbono wabo.
Ukuhlonipha ukuthi abanye bangaba namasiko amasiko, imikhuba yomuntu siqu, noma ukuxhumana ngokomzwelo nokudla. Ukuqonda ukuthi bavelaphi kungenza izingxoxo zibe nozwela.Thola imiphakathi eyesekayo.
Xhumana nabantu abanomqondo ofanayo—ku-inthanethi noma ungaxhunyiwe—ababelana ngamavelu akho. Ukuthola ukwesekwa kwenza kube lula ukuhlala uqiniseka ezinqumweni zakho.Khumbula "kungani" kwakho.
Kungakhathaliseki ukuthi isisusa sakho siyimpilo, indawo ezungezile, noma izilwane, ukuzisekela kuzindinganiso zakho kungakunika amandla okusingatha ukugxekwa ngomusa.
Ekugcineni, ukubhekana nokungaboni kahle kuncane mayelana nokukholisa abanye futhi kumayelana nokugcina ukuthula kwakho, ubuqotho, nozwelo. Ngokuhamba kwesikhathi, abantu abaningi bamukela ngokwengeziwe uma bebona umthelela omuhle indlela yakho yokuphila enawo empilweni nasenjabulweni yakho.
Ngingakwazi ukudla ezindaweni zokudlela?
Yebo - ungadla ngaphandle ngenkathi ulandela ukudla okusekelwe ezitshalweni. Ukudla ngaphandle sekuba lula kunangaphambili njengoba izindawo zokudlela eziningi zinikela ngezinketho ze-vegan, kodwa ngisho nasezindaweni ezingenazo izinketho ezinelebula, ngokuvamile ungathola noma ucele okuthile okulungile. Nawa amanye amathiphu:
Bheka izindawo ezinobungani be-vegan.
Izindawo zokudlela eziningi manje zigqamisa izitsha ze-vegan kumamenyu azo, futhi wonke amaketanga nezindawo zendawo zengeza izinketho ezisekelwe esitshalweni.Hlola amamenyu ku-inthanethi kuqala.
Izindawo zokudlela eziningi zithumela amamenyu ku-inthanethi, ukuze ukwazi ukuhlela kusengaphambili futhi ubone ukuthi yini etholakalayo noma ucabange ngokushintshanisa okulula.Buza ngokuzithoba ukuze ulungiswe.
Abapheki bavame ukuvuma ukushintsha inyama, ushizi, noma ibhotela ukuze bathole okunye okusekelwe ezitshalweni noma bavele bakushiye.Hlola ama-cuisines omhlaba.
Izidlo eziningi zomhlaba ngokwemvelo zihlanganisa izitsha ezisekelwe ezitshalweni-njenge-falafel yaseMedithera ne-hummus, ama-curries nama-dals ase-Indian, izitsha ezisekelwe kubhontshisi wase-Mexico, izitshulu ze-lentil yaseMpumalanga Ephakathi, ama-curries emifino yase-Thai, nokuningi.Ungesabi ukubiza phambili.
Ikholi yefoni esheshayo ingakusiza ukuthi uqinisekise izinketho ezilungele i-vegan futhi wenze ukuzizwisa kwakho yokudlela kube lula.Yabelana ngolwazi lwakho.
Uma uthola inketho enhle ye-vegan, yazisa abasebenzi ukuthi uyayithanda-izindawo zokudlela ziyaqaphela lapho amakhasimende ecela futhi ejabulela ukudla okusekelwe ezitshalweni.
Ukudla ukudla okusekelwe esitshalweni akukhona mayelana nokuvinjelwa—kuyithuba lokuzama ukunambitheka okusha, ukuthola izitsha ezinobuciko, futhi ubonise izindawo zokudlela ukuthi kunesidingo esikhulayo sokudla okunozwelo, okuzinzile.
Yini okufanele ngiyenze lapho abangani behlekisa ngempilo yami ye-vegan?
Kungase kuzwakale kubuhlungu lapho abantu benza amahlaya ngezinqumo zakho, kodwa khumbula ukuthi ukugconwa ngokuvamile kuvela ngenxa yokungakhululeki noma ukungaqondi—hhayi kunoma yini engalungile ngawe. Indlela yakho yokuphila isekelwe kuzwelo, impilo, nokusimama, futhi lokho kuyinto okufanele siziqhenye ngayo.
Indlela engcono kakhulu ukuhlala uzolile futhi ugweme ukusabela ngokuzivikela. Ngezinye izikhathi, ukusabela okulula noma ukumane uguqule isihloko kungasidambisa isimo. Ngezinye izikhathi, kungase kusize ukuchaza—ngaphandle kokushumayela—kungani kubalulekile kuwe ukuba yimifino. Uma othile efuna ngempela ukwazi, yabelana ngolwazi. Uma bezama ukukucasula kuphela, kulungile ukungahlanganyeli.
Zizungeze nabantu abakwesekayo abahlonipha ukukhetha kwakho, noma ngabe bayabelana ngakho noma cha. Ngokuhamba kwesikhathi, ukungaguquguquki nomusa wakho kuzovame ukukhuluma kakhulu kunamagama, futhi abantu abaningi abake benza amahlaya bangase bavuleleke kakhulu ekufundeni kuwe.
Iplanethi kanye Nabantu FAQs
Yini engalungile ngokudla ubisi?
Abantu abaningi abaqapheli ukuthi imboni yobisi kanye nemboni yenyama kuxhumene ngokujulile - empeleni, kuyizinhlangothi ezimbili zohlamvu lwemali olufanayo. Izinkomo azilukhiqizi ubisi kuze kube phakade; uma ubisi lwazo lwehlile, ngokuvamile luhlatshelwa inyama yenkomo. Ngokufanayo, amankonyane esilisa azalelwa embonini yobisi ngokuvamile abhekwa "njengemikhiqizo engcolile" njengoba engakwazi ukukhiqiza ubisi, futhi amaningi abulawa ngenxa yenyama yenkomo noma yenkomo yezinga eliphansi. Ngakho-ke, ngokuthenga ubisi, abathengi nabo basekela imboni yenyama ngokuqondile.
Ngokombono wemvelo, ukukhiqizwa kobisi kudla kakhulu izinsiza. Idinga umhlabathi omkhulu ukuze kudliwe futhi kutshalwe ukudla kwezilwane, kanye namanzi amaningi - angaphezu kwalokho adingekayo ukukhiqiza ezinye izindlela ezisekelwe ezitshalweni. Ukukhishwa kwe-methane okuvela ezinkomeni zobisi nakho kunomthelela omkhulu ekuguquguqukeni kwesimo sezulu, okwenza umkhakha wobisi ube neqhaza elikhulu ekukhiqizweni kwesisi esibamba ukushisa.
Kukhona nokukhathazeka ngokuziphatha. Izinkomo zikhuleliswa kaningi ukuze kuqhubeke ukukhiqizwa kobisi, futhi amankonyane ahlukaniswa nonina ngokushesha ngemva kokuzalwa, okubangela ukucindezeleka kokubili. Abathengi abaningi abawazi lo mjikelezo wokuxhashazwa osekela ukukhiqizwa kobisi.
Kalula nje: ukusekela ubisi kusho ukusekela imboni yenyama, ukufaka isandla ekonakaleni kwemvelo, kanye nokuqhubekisela phambili ukuhlupheka kwezilwane - konke lokhu kukhona okusimeme, okunempilo, kanye nezinye izindlela ezisekelwe ezitshalweni ezinhle ezitholakala kalula.
Izithenjwa:
- Inhlangano Yezokudla Nezolimo yeNhlangano Yezizwe Ezihlangene. (2006). Ithunzi Elide Lemfuyo: Izinkinga Zemvelo Nezinketho. I-Rome: Inhlangano Yezokudla Nezolimo yeZizwe Ezihlangene.
https://www.fao.org/4/a0701e/a0701e00.htm - Uhlelo Lwezemvelo Lwezizwe Ezihlangene. (2019). Ukudla kanye Nokushintsha Kwesimo Sezulu: Ukudla Okunempilo Kweplanethi Enempilo. Nairobi: Uhlelo Lwezemvelo LweNhlangano Yezizwe.
https://www.un.org/en/climatechange/science/climate-issues/food - I-Academy of Nutrition and Dietetics. (2016). Isikhundla se-Academy of Nutrition and Dietetics: Ukudla Kwemifino. Ijenali ye-Academy of Nutrition and Dietetics, 116 (12), 1970-1980.
https://pubmed.ncbi.nlm.nih.gov/27886704/
Ingabe ubisi olusekelwe ezitshalweni alubi emvelweni?
Bona lapha ukuze uthole umthombo ogcwele
https://www.bbc.com/news/science-environment-46654042
Cha. Nakuba umthelela wemvelo uhluka phakathi kwezinhlobo zobisi lwezitshalo, zonke zisimeme kakhulu kunobisi. Ngokwesibonelo, ubisi lwe-alimondi luye lwagxekwa ngokusetshenziswa kwalo amanzi, nokho lusadinga amanzi amancane kakhulu, umhlabathi, futhi lukhipha umoya omncane kunobisi lwenkomo. Izinketho ezifana ne-oat, soy, kanye nobisi lwe-hemp ziphakathi kokukhetha okuhle kakhulu kwe-eco-friendly, okwenza ubisi olusekelwe esitshalweni lube inketho engcono kakhulu emhlabeni jikelele.
Ingabe ukudla okusekelwe ezitshalweni akuthinti kabi iplanethi?
Kungumbono oyiphutha ovamile wokuthi ukudla kwe-vegan noma okusekelwe ezitshalweni kulimaza iplanethi ngenxa yezitshalo ezifana nesoya. Eqinisweni, cishe amaphesenti angama-80 okukhiqizwa kwesoya emhlabeni wonke asetshenziselwa ukondla imfuyo, hhayi abantu. Ingxenyana encane kuphela ecutshungulwa ibe ukudla okufana ne-tofu, ubisi lwesoya, noma eminye imikhiqizo esekwe ezitshalweni.
Lokhu kusho ukuthi ngokudla izilwane, abantu baqhuba ngokungaqondile isidingo somhlaba wonke sosoya. Eqinisweni, ukudla okuningi kwansuku zonke okungeyona i-vegan-kusuka ekudleni okugayiwe njengamabhisikidi kuya emikhiqizweni yenyama efakwe ethini-kuqukethe nesoya.
Uma singayeka ukulima ngezilwane, inani lomhlaba nezilimo ezidingekayo belizokwehla kakhulu. Lokho kunganciphisa ukugawulwa kwamahlathi, kulondoloze izindawo zokuhlala zemvelo ezengeziwe, futhi kunciphise ukukhishwa kwamagesi abamba ukushisa. Kalula nje: ukukhetha ukudla kwe-vegan kusiza ukunciphisa isidingo sezitshalo zokudla kwezilwane futhi kuvikela imvelo yeplanethi.
Izithenjwa:
- Inhlangano Yezokudla Nezolimo yeNhlangano Yezizwe Ezihlangene. (2018). Isimo Samahlathi Omhlaba 2018: Izindlela Zamahlathi Eziya Entuthukweni Esimeme. I-Rome: Inhlangano Yezokudla Nezolimo yeZizwe Ezihlangene.
https://www.fao.org/state-of-foress/en/ - I-World Resources Institute. (2019). Ukudala Ikusasa Lokudla Elizinzile: Imenyu Yezixazululo Zokondla Abantu Abacishe Bezizigidi Eziyi-10 ngo-2050. I-Washington, DC: I-World Resources Institute.
https://www.wri.org/research/creating-sustainable-food-future - U-Poore, J., & Nemecek, T. (2018). Ukunciphisa imithelela yokudla kwemvelo ngokusebenzisa abakhiqizi nabathengi. Isayensi, 360(6392), 987-992.
https://www.science.org/doi/10.1126/science.aaq0216 - Uhlelo Lwezemvelo Lwezizwe Ezihlangene. (2021). Imithelela Yesistimu Yokudla Ekulahlekeni Kwezinto Ezinhlobonhlobo: Amaleveli Amathathu Okuguqulwa Kwesistimu Yokudla Ekusekeleni Imvelo. Nairobi: Uhlelo Lwezemvelo LweNhlangano Yezizwe.
https://www.unep.org/resources/publication/food-system-impacts-biodiversity-loss - Ithimba Lezinhlaka Zikahulumeni Eziphathelene Nokuguquka Kwesimo Sezulu. (2022). Ukushintsha Kwesimo Sezulu 2022: Ukunciphisa Ukushintsha Kwesimo Sezulu. Igalelo leQembu Elisebenzayo le-III eMbikweni Wokuhlola Wesithupha Wethimba Lohulumeni Bezizwe Ngezizwe Ngezinguquko Zesimo Sezulu. I-Cambridge University Press.
https://www.ipcc.ch/report/ar6/wg3/
Kuzokwenzekani emaphandleni uma singayeka izilwane ziklabe kuwo?
Uma wonke umuntu ethatha indlela yokuphila ye-vegan, besizodinga umhlaba omncane kakhulu wezolimo. Lokho bekuyovumela ingxenye enkulu yezindawo zasemaphandleni ukuba ibuyele esimweni sayo semvelo, kuvuleke indawo yokuba amahlathi, izimfunda, nezinye izindawo zokuhlala zasendle ziphinde zichume.
Kunokuba kube ukulahlekelwa emaphandleni, ukuqeda ukufuya kungaletha izinzuzo ezinkulu:
- Inani elikhulu lokuhlupheka kwezilwane lalizophela.
- Izilwane zasendle zingalulama futhi izinhlobonhlobo zezinto eziphilayo zande.
- Amahlathi nezindawo ezinotshani zingakhula, zigcine ikhabhoni futhi zisize ekulweni nokushintsha kwesimo sezulu.
- Umhlaba osetshenziselwa ukudla kwezilwane njengamanje ungase unikezelwe ezindaweni ezigcina izilwane ezifuywayo, ukugaywa kabusha, kanye neziqiwi.
Emhlabeni jikelele, ucwaningo lukhombisa ukuthi uma wonke umuntu engadlanga inyama, umhlaba ongamaphesenti angama-76 uzodingeka kwezolimo. Lokhu kuzovula umnyango wokuvuselelwa okumangazayo kwezindawo zemvelo nezinhlelo zemvelo, kube nendawo eyengeziwe yokuthi izilwane zasendle zichume ngempela.
Izithenjwa:
- Inhlangano Yezokudla Nezolimo yeNhlangano Yezizwe Ezihlangene. (2020). Isimo Somhlaba Womhlaba kanye Nemithombo Yamanzi Yokudla Nezolimo - Izinhlelo zase-Breaking Point. I-Rome: Inhlangano Yezokudla Nezolimo yeZizwe Ezihlangene.
https://www.fao.org/land-water/solaw2021/zu/ - Ithimba Lezinhlaka Zikahulumeni Eziphathelene Nokuguquka Kwesimo Sezulu. (2022). Ukushintsha Kwesimo Sezulu 2022: Ukunciphisa Ukushintsha Kwesimo Sezulu. Igalelo leQembu Elisebenzayo le-III eMbikweni Wokuhlola Wesithupha Wethimba Lohulumeni Bezizwe Ngezizwe Ngezinguquko Zesimo Sezulu. I-Cambridge University Press.
https://www.ipcc.ch/report/ar6/wg3/ - I-World Resources Institute. (2019). Ukudala Ikusasa Lokudla Elizinzile: Imenyu Yezixazululo Zokondla Abantu Abacishe Bezizigidi Eziyi-10 ngo-2050. I-Washington, DC: I-World Resources Institute.
https://www.wri.org/research/creating-sustainable-food-future
Angikwazi yini ukudla imikhiqizo yezilwane eziphilayo ekhiqizwa endaweni ukusiza imvelo?
Ucwaningo oluhlobene nedatha:
Ingabe ufuna ukunciphisa i-carbon footprint yokudla kwakho? Gxila kulokho okudlayo, hhayi ukuthi ukudla kwakho kusendaweni
Bona lapha ukuze uthole insiza egcwele: https://ourworldindata.org/food-choice-vs-eating-local
Ukuthenga indawo kanye ne-organic kunganciphisa amamayela okudla futhi kugweme ezinye izibulala-zinambuzane, kodwa uma kuziwa kumthelela wendawo, okudlayo kubaluleke kakhulu kunalokho okuvela lapho kuvela khona.
Ngisho nemikhiqizo yezilwane ekhushulwe ngokuqhubekayo, ephilayo, yendawo idinga umhlabathi, amanzi, nezinsiza ezengeziwe uma kuqhathaniswa nezitshalo ezikhulayo ezizosetshenziswa abantu. Umthwalo omkhulu wemvelo uvela ekukhuliseni izilwane ngokwazo, hhayi ekuthutheni imikhiqizo yazo.
Ukushintshela ekudleni okusekelwe ezitshalweni kwehlisa kakhulu ukukhishwa kwamagesi abamba ukushisa, ukusetshenziswa komhlaba, nokusetshenziswa kwamanzi. Ukukhetha ukudla okusekelwe ezitshalweni - noma ngabe kwasendaweni noma cha - kunomthelela omuhle kakhulu endaweni ezungezile kunokukhetha imikhiqizo yezilwane "esimeme".
Ingabe isoya ayibhubhisi iplanethi?
Kuyiqiniso ukuthi amahlathi emvula acekelwa phansi ngezinga elishaqisayo - cishe izinkundla zebhola ezintathu umzuzu ngamunye - kuxosha izinkulungwane zezilwane nabantu. Kodwa-ke, iningi lesoya elilinywayo akulona elokudliwa abantu. Njengamanje, cishe u-70% wesoya okhiqizwa eNingizimu Melika usetshenziswa njengokudla kwemfuyo, futhi cishe u-90% wokugawulwa kwamahlathi e-Amazon kuxhunyaniswa nokukhulisa ukudla kwezilwane noma ukudala amadlelo ezinkomo.
Ukufuya izilwane ukuze zidle akulula neze. Kudingeka inani elikhulu lezilimo, amanzi nomhlaba ukuze kukhiqizwe inyama nobisi, okungaphezu kakhulu uma abantu bedla izilimo ezifanayo ngokuqondile. Ngokususa lesi “sinyathelo esimaphakathi” futhi sidle izitshalo ezifana nesoya ngokwethu, singondla abantu abaningi kakhulu, sinciphise ukusetshenziswa komhlaba, sivikele izindawo zemvelo, silondoloze izinhlobonhlobo zezinto eziphilayo, futhi sinqande ukukhishwa kwamagesi abamba ukushisa ahlobene nokufuywa.
Izithenjwa:
- Inhlangano Yezokudla Nezolimo yeNhlangano Yezizwe Ezihlangene. (2021). Isimo Samahlathi Omhlaba 2020: Amahlathi, Imvelo Ehlukahlukene kanye Nabantu. I-Rome: Inhlangano Yezokudla Nezolimo yeZizwe Ezihlangene.
https://www.fao.org/state-of-foress/en/ - Isikhwama Somhlaba Wonke Sezemvelo. (2021). Ikhadi Lombiko We-Soy: Ukuhlola Ukuzibophezela Kwe-Supply Chain Yezinkampani Zomhlaba. Gland, Switzerland: Isikhwama Somhlaba Wonke Sezemvelo.
https://www.wwf.fr/sites/default/files/doc-2021-05/20210519_Rapport_Soy-trade-scorecard-How-commited-are-soy-traders-to-a-conversion-free-industry_WWF%26Global-Canopd_ - Uhlelo Lwezemvelo Lwezizwe Ezihlangene. (2021). Imithelela Yesistimu Yokudla Ekulahlekeni Kwezinto Ezinhlobonhlobo: Amaleveli Amathathu Okuguqulwa Kwesistimu Yokudla Ekusekeleni Imvelo. Nairobi: Uhlelo Lwezemvelo LweNhlangano Yezizwe.
https://www.unep.org/resources/publication/food-system-impacts-biodiversity-loss - U-Poore, J., & Nemecek, T. (2018). Ukunciphisa imithelela yokudla kwemvelo ngokusebenzisa abakhiqizi nabathengi. Isayensi, 360(6392), 987-992.
https://www.science.org/doi/10.1126/science.aaq0216
Ingabe ama-alimondi awabangeli isomiso?
Nakuba kuyiqiniso ukuthi ama-alimondi adinga amanzi ukuze akhule, awawona abangela ukuntuleka kwamanzi emhlabeni wonke. Umthengi omkhulu wamanzi ahlanzekile kwezolimo ukulima imfuyo, okuwukuphela kwengxenye yesine yamanzi ahlanzekile asetshenziswa emhlabeni. Iningi lala manzi litshala izitshalo ikakhulukazi ukuze zondle izilwane kunabantu.
Uma kuqhathaniswa ngekhalori ngayinye noma ngeprotheni ngayinye, ama-alimondi angabasebenzisi bamanzi abasebenza kahle kakhulu kunobisi, inyama yenkomo, noma eminye imikhiqizo yezilwane. Ukushintsha kusuka ekudleni okusekelwe ezilwaneni kuya ekukhetheni okusekelwe ezitshalweni, okuhlanganisa ama-alimondi, kunganciphisa kakhulu isidingo samanzi.
Ngaphezu kwalokho, ezolimo ezisekelwe ezitshalweni ngokuvamile zinemithelela ephansi kakhulu yendawo yonke, okuhlanganisa ukukhishwa kwesisi esibamba ukushisa, ukusetshenziswa komhlaba, nokusetshenziswa kwamanzi. Ukukhetha ubisi olusekelwe ezitshalweni njenge-alimondi, i-oat, noma i-soy ngakho-ke kuyindlela eqhubekayo kunokusebenzisa ubisi noma imikhiqizo yezilwane, ngisho noma ama-alimondi ngokwawo adinga ukuchelela.
Izithenjwa:
- Inhlangano Yezokudla Nezolimo yeNhlangano Yezizwe Ezihlangene. (2020). Isimo Sokudla Nezolimo 2020: Ukunqoba Izinselele Zamanzi Kwezolimo. I-Rome: Inhlangano Yezokudla Nezolimo yeZizwe Ezihlangene.
https://www.fao.org/publications/fao-flagship-publications/the-state-of-food-and-agriculture/2020/en - Mekonnen, MM, & Hoekstra, AY (2012). Ukuhlolwa komhlaba wonke kwezinyathelo zamanzi zemikhiqizo yezilwane zasemapulazini. I-Ecosystems, 15(3), 401–415.
https://www.waterfootprint.org/resources/Mekonnen-Hoekstra-2012-WaterFootprintFarmAnimalProducts_1.pdf - I-World Resources Institute. (2019). Ukudala Ikusasa Lokudla Elizinzile: Imenyu Yezixazululo Zokondla Abantu Abacishe Bezizigidi Eziyi-10 ngo-2050. I-Washington, DC: I-World Resources Institute.
https://www.wri.org/research/creating-sustainable-food-future
Ingabe ama-vegans abhubhisa iplanethi ngokudla ukwatapheya?
Cha. Isimangalo sokuthi ama-vegans alimaza iplanethi ngokudla ukwatapheya ngokuvamile kubhekiselwa ekusetshenzisweni kwempova yezinyosi ezithengiswayo kwezinye izindawo, njengaseCalifornia. Nakuba kuyiqiniso ukuthi ukulima kukakotapheya ngezinga elikhulu ngezinye izikhathi kuncike ezinyosini ezithuthwayo, le nkinga ayitholakali kumakotapheya kuphela. Izitshalo eziningi—okuhlanganisa ama-apula, ama-alimondi, amakhabe, utamatisi, ne-broccoli—zincike ekutheleleni kwempova okudayiswayo, futhi nezilwane ezingezona imifino ziyakudla lokhu kudla.
Ukotapheya awukalimali kangako iplanethi uma uqhathaniswa nenyama nobisi, okubangela ukugawulwa kwamahlathi, okukhipha amagesi amakhulu abamba ukushisa, futhi kudinga amanzi amaningi kanye nomhlabathi. Ukukhetha ukwatapheya ngaphezu kwemikhiqizo yezilwane kunciphisa kakhulu ukulimala kwemvelo. Ama-Vegans, njengawo wonke umuntu, angahlose ukuthenga emapulazini amancane noma asimeme kakhulu uma kungenzeka, kodwa ukudla izitshalo-kuhlanganise nokwatapheya-kusengcono kakhulu eco-friendly kunokweseka ezolimo zezilwane.
Izithenjwa:
- Inhlangano Yezokudla Nezolimo yeNhlangano Yezizwe Ezihlangene. (2021). Isimo Sokudla Nezolimo sango-2021: Ukwenza Amasistimu E-Agrifood Abhekane Kakhudlwana Nokushaqisa kanye Nezingcindezi. I-Rome: Inhlangano Yezokudla Nezolimo yeZizwe Ezihlangene.
https://www.fao.org/publications/fao-flagship-publications/the-state-of-food-and-agriculture/2021/zu - Ithimba Lezinhlaka Zikahulumeni Eziphathelene Nokuguquka Kwesimo Sezulu. (2022). Ukushintsha Kwesimo Sezulu 2022: Ukunciphisa Ukushintsha Kwesimo Sezulu. Igalelo leQembu Elisebenzayo le-III eMbikweni Wokuhlola Wesithupha Wethimba Lohulumeni Bezizwe Ngezizwe Ngezinguquko Zesimo Sezulu. I-Cambridge University Press.
https://www.ipcc.ch/report/ar6/wg3/ - I-Harvard TH Chan School of Public Health. (2023). Umthombo Wokudla - Imithelela yemvelo yokukhiqizwa kokudla.
https://nutritionsource.hsph.harvard.edu/sustainability/
Ingabe kunengqondo kuwo wonke amazwe, kuhlanganise nalawo ampofu, ukuba asebenzise ukudla kwe-vegan?
Kuyinselele, kodwa kungenzeka. Ukondla izilwane izitshalo kungasebenzi kahle kakhulu—ingxenye encane kuphela yamakholori anikezwa imfuyo empeleni eba ukudla kwabantu. Uma wonke amazwe ethatha ukudla kwe-vegan, singanyusa ama-calories atholakalayo afika ku-70%, anele ukondla izigidigidi zabantu abengeziwe. Lokhu kuzophinde kukhulule umhlaba, kuvumele amahlathi nezindawo zemvelo ukuthi zilulame, kwenze iplanethi ibe nempilo enhle kuyilapho kuqinisekisa ukutholakala kokudla kwawo wonke umuntu.
Izithenjwa:
- Springmann, M., Godfray, HCJ, Rayner, M., & Scarborough, P. (2016). Ukuhlaziywa nokulinganisa izinzuzo zezempilo kanye nokushintsha kwesimo sezulu ngokushintsha kokudla. Izinqubo zeNational Academy of Sciences, 113(15), 4146-4151.
https://www.pnas.org/doi/10.1073/pnas.1523119113 - Godfray, HCJ, Aveyard, P., Garnett, T., Hall, JW, Key, TJ, Lorimer, J., … & Jebb, SA (2018). Ukusetshenziswa kwenyama, impilo, kanye nemvelo. Isayensi, 361(6399), eaam5324.
https://www.science.org/doi/10.1126/science.aam5324 - U-Foley, JA, Ramankutty, N., Brauman, KA, Cassidy, ES, Gerber, JS, Johnston, M., … & Zaks, DPM (2011). Izixazululo zeplanethi etshaliwe. Imvelo, 478, 337-342.
https://www.nature.com/articles/nature10452
Akufanele yini ipulasitiki nezinye izinto ezithengwayo zibe inkinga enkulu yezemvelo kunokudla?
Yize imfucuza yepulasitiki nezinto ezingaboli kuyizinkinga ezingathi sína, umthelela wemvelo wokulima kwezilwane ugcwele kakhulu. Ibangela ukugawulwa kwamahlathi, ukungcoliswa kwenhlabathi namanzi, izindawo ezifile olwandle, kanye nokukhishwa kwesisi esikhulu esibamba ukushisa—okungaphezu kwalokho okubangelwa amapulasitiki omthengi wodwa. Imikhiqizo eminingi yezilwane ibuye ifakwe ephaketheni elilodwa, enezela enkingeni kadoti. Ukuphishekela imikhuba yokulahla imfucuza kubalulekile, kodwa ukudla kwe-vegan kubhekana nezinkinga eziningi zemvelo ngesikhathi esisodwa futhi kungenza umehluko omkhulu kakhulu.
Kubalulekile futhi ukuqaphela ukuthi iningi lamapulasitiki atholakala kulokho okubizwa ngokuthi “iziqhingi zepulasitiki” olwandle empeleni amanethi okudoba alahliwe nezinye izinto zokudoba, hhayi ikakhulukazi izinto ezipakishwa ngabathengi. Lokhu kugqamisa indlela izinqubo zezimboni, ikakhulukazi ukudoba ngenjongo yokuthengisa okuhlobene nokulima kwezilwane, okunomthelela omkhulu ekungcolisweni kwepulasitiki olwandle. Ukunciphisa isidingo semikhiqizo yezilwane ngakho-ke kungasiza ukubhekana nakho kokubili ukukhishwa kwesisi esibamba ukushisa kanye nokungcoliswa kwepulasitiki olwandle.
Ingabe imvelo ilungile ukudla izinhlanzi kuphela?
Ukudla izinhlanzi kuphela akuyona inketho eqhubekayo noma engenamthelela omncane. Ukudoba ngokweqile kunciphisa ngokushesha inani lezinhlanzi emhlabeni wonke, kanti olunye ucwaningo lubikezela izilwandle ezingenazinhlanzi ngo-2048 uma izitayela zamanje ziqhubeka. Izindlela zokudoba nazo zilimaza kakhulu: amanetha avame ukubamba inqwaba yezinhlobo ezingahlosiwe (i-bycatch), alimaza imvelo yasolwandle kanye nezinhlobonhlobo zezinto eziphilayo. Ngaphezu kwalokho, amanetha okudoba alahlekile noma alahliwe awumthombo oyinhloko wepulasitiki yasolwandle, ehlanganisa cishe ingxenye yokungcola kwepulasitiki olwandle. Nakuba izinhlanzi zingase zibonakale zingasebenzisi kakhulu imithombo yemali kunenyama yenkomo noma ezinye izilwane zasemhlabeni, ukuthembela ezinhlanzini zodwa kusenesandla esikhulu ekucekeleni phansi kwendawo ezungezile, ukuwohloka kwesimiso sezinto eziphilayo nendawo yazo ezungezile, nokungcola. Ukudla okusekelwe ezitshalweni kuhlala kusimeme kakhulu futhi kungalimazi kangako ulwandle kanye nezinhlobonhlobo zezinto eziphilayo.
Izithenjwa:
- Worm, B., et al. (2006). Imithelela yokulahleka kwezinhlobonhlobo zezinto eziphilayo ezinsizeni ze-ocean ecosystem. Isayensi, 314(5800), 787-790.
https://www.science.org/doi/10.1126/science.1132294 - I-FAO. (2022). Isimo Sezokudoba Emhlabeni Nezokulima Kwezilwane Zasemanzini 2022. Inhlangano Yezokudla Nezolimo yeNhlangano Yezizwe Ezihlangene.
https://www.fao.org/state-of-fisheries-aquaculture - I-OceanCare e-Fish Forum 2024 ukugqamisa ukungcoliswa kolwandle okuvela ezinsizeni zokudoba
https://www.oceancare.org/en/stories_and_news/fish-forum-marine-pollution/
Ukukhiqizwa kwenyama kukuthinta kanjani ukuguquka kwesimo sezulu?
Ukukhiqizwa kwenyama kunomthelela omkhulu ekushintsheni kwesimo sezulu. Ukuthenga inyama nobisi kwandisa isidingo, okubangela ukugawulwa kwamahlathi ukuze kwakhiwe amadlelo futhi kutshalwe ukudla kwezilwane. Lokhu kucekela phansi amahlathi agcina i-carbon futhi kukhipha amanani amakhulu e-CO₂. Imfuyo ngokwayo ikhiqiza i-methane, igesi ebamba ukushisa enamandla, enomthelela ekufudumaleni komhlaba. Ukwengeza, ukufuywa kwezilwane kuholela ekungcolisweni kwemifula nolwandle, okudala izindawo ezifile lapho izilwane zasolwandle zingenakukwazi ukuphila khona. Ukunciphisa ukusetshenziswa kwenyama kungenye yezindlela eziphumelela kakhulu abantu abanganciphisa ngazo i-carbon footprint futhi basize ukunciphisa ukushintsha kwesimo sezulu.
Izithenjwa:
- U-Poore, J., & Nemecek, T. (2018). Ukunciphisa imithelela yokudla kwemvelo ngokusebenzisa abakhiqizi nabathengi. Isayensi, 360(6392), 987-992.
https://www.science.org/doi/10.1126/science.aaq0216 - I-FAO. (2022). Isimo Sokudla Nezolimo 2022. Inhlangano Yezokudla Nezolimo yeNhlangano Yezizwe Ezihlangene.
https://www.fao.org/publications/fao-flagship-publications/the-state-of-food-and-agriculture/2022/zu - IPCC. (2019). Ukushintsha Kwesimo Sezulu Nomhlaba: Umbiko Okhethekile we-IPCC.
https://www.ipcc.ch/srccl/
Ingabe ukudla inkukhu kungcono endaweni ezungezile kunezinye inyama?
Nakuba inkukhu inekhabhoni ephansi kunenyama yenkomo noma yewundlu, isenomthelela omkhulu kwezemvelo. Ukufuywa kwezinkukhu kukhiqiza i-methane namanye amagesi abamba ukushisa, okunomthelela ekushintsheni kwesimo sezulu. Ukugeleza komquba kungcolisa imifula nolwandle, okwenza izindawo ezifile lapho izilwane zasemanzini zingakwazi ukuphila. Ngakho-ke, nakuba kungase kube "ngcono" kunezinye inyama, ukudla inkukhu kusalimaza imvelo uma kuqhathaniswa nokudla okusekelwe ezitshalweni.
Izithenjwa:
- U-Poore, J., & Nemecek, T. (2018). Ukunciphisa imithelela yokudla kwemvelo ngokusebenzisa abakhiqizi nabathengi. Isayensi, 360(6392), 987-992.
https://www.science.org/doi/10.1126/science.aaq0216 - I-FAO. (2013). Ukubhekana nokuguquguquka kwesimo sezulu ngemfuyo: Ukuhlolwa komhlaba wonke kokukhishwa kwegesi kanye namathuba okunciphisa. Inhlangano Yezokudla Nezolimo yeNhlangano Yezizwe Ezihlangene.
https://www.fao.org/4/i3437e/i3437e.pdf - U-Clark, M., Springmann, M., Hill, J., & Tilman, D. (2019). Impilo eminingi kanye nemithelela yemvelo yokudla. I-PNAS, 116(46), 23357–23362.
https://www.pnas.org/doi/10.1073/pnas.1906908116
Uma wonke umuntu eshintshela ekudleni okusekelwe ezitshalweni, abalimi nemiphakathi encike emfuyweni bebengeke yini balahlekelwe yimisebenzi?
Ukushintshela ekudleni okusekelwe ezitshalweni angeke kudingeke ukuthi kucekele phansi izimpilo. Abalimi bangasuka ekulimaleni kwezilwane baye ekutshaleni izithelo, imifino, okusanhlamvu, amantongomane nokunye ukudla kwezitshalo, okuyisidingo esikhulayo. Izimboni ezintsha—njengokudla okusekelwe ezitshalweni, amaprotheni ahlukile, nezolimo ezisimeme—zizodala amathuba emisebenzi namathuba ezomnotho. Ohulumeni nemiphakathi bangakwazi futhi ukweseka lolu shintsho ngokuqeqeshwa nangemihlomulo, baqinisekise ukuthi abantu abashiywa ngemuva ngenkathi sibheke ohlelweni lokudla oluzinzile.
Kunezibonelo ezikhuthazayo zamapulazi enze lolu shintsho ngempumelelo. Ngokwesibonelo, amanye amapulazi obisi aye ashintsha indawo yawo ukuze atshale ama-alimondi, ubhontshisi wesoya, noma ezinye izitshalo ezitshalwe ezitshalweni, kuyilapho abalimi bemfuyo ezindaweni ezihlukahlukene sebeshintshele ekukhiqizeni okusanhlamvu, izithelo, nemifino ezimakethe zasekhaya nezamazwe ngamazwe. Lezi zinguquko azihlinzeki ngemithombo emisha yemali engenayo kubalimi kuphela kodwa futhi zifaka isandla ekukhiqizweni kokudla okusimeme endaweni ezungezile futhi zihlangabezane nesidingo esikhulayo sokudla okusekelwe ezitshalweni.
Ngokusekela lezi zinguquko ngemfundo, izinxephezelo zezezimali, nezinhlelo zomphakathi, singaqinisekisa ukuthi ukuya ohlelweni lokudla okusekelwe ezitshalweni kuzuzisa kokubili abantu kanye neplanethi.
Ingabe isikhumba asingcono emvelweni kunezokwenziwa?
Ngaphandle kwezimangalo zokumaketha, isikhumba asikude ne-eco-friendly. Ukukhiqizwa kwayo kudla amandla amakhulu kakhulu—aqhathaniswa nezimboni ze-aluminium, insimbi, noma usimende—futhi inqubo yokushuka ivimbela isikhumba ekuwohlokeni ngokwemvelo. I-Tanneries iphinde ikhiphe izinto ezinobuthi eziningi nezinto ezingcolisayo, ezihlanganisa ama-sulfide, ama-asidi, usawoti, izinwele, namaprotheni angcolisa inhlabathi namanzi.
Ngaphezu kwalokho, izisebenzi zokushuka isikhumba zichayeka kumakhemikhali ayingozi, angalimaza impilo yazo, abangele izinkinga zesikhumba, izinkinga zokuphefumula, futhi kwezinye izimo zigule isikhathi eside.
Ngokuphambene, ezinye izindlela zokwenziwa zisebenzisa izinsiza ezimbalwa kakhulu futhi zibangele ukulimala kwemvelo okuncane. Ukukhetha isikhumba akulimazi nje kuphela iplanethi kodwa futhi kude nokukhetha okuzinzile.
Izithenjwa:
- Ukusetshenziswa Kwamanzi Namandla Ekukhiqizeni Isikhumba
Ezimpahleni Zesikhumba ZaseDolobheni Elidala. I-Environmental Impact of Leather Production
https://oldtownleathergoods.com/environmental-impact-of-leather-production - Ukungcola Kwamakhemikhali okuvela kwa-Tanneries
Sustain Fashion. Umthelela Wezemvelo Wokukhiqizwa Kwesikhumba Ekuguqukeni Kwesimo Sezulu.
https://sustainfashion.info/the-environmental-impact-of-leather-production-on-climate-change/ - Ukukhiqizwa Kwemfucuza Embonini Yesikhumba
I-Faunalytics. Umthelela Wemboni Yesikhumba Emvelweni.
https://faunalytics.org/the-leather-industrys-impact-on-the-environment/ - Imithelela Yemvelo Ye-Synthetic Leather
Vogue. Iyini Isikhumba Se-Vegan?
https://www.vogue.com/article/what-is-vegan-leather
Izilwane kanye ne-FAQs ye-Ethics
Ingabe indlela yokuphila esekelwe ezitshalweni inamuphi umthelela ezimpilweni zezilwane?
Ukukhetha indlela yokuphila esekelwe ezitshalweni kunomthelela omkhulu ezimpilweni zezilwane. Unyaka ngamunye, izigidi zezigidi zezilwane ziyafuywa, zivalelwe, futhi zibulawelwe ukudla, izingubo zokugqoka, neminye imikhiqizo. Lezi zilwane zihlala ngaphansi kwezimo eziziphika inkululeko, ukuziphatha kwemvelo, futhi ngokuvamile ngisho nenhlalakahle eyisisekelo. Ngokusebenzisa indlela yokuphila esekelwe ezitshalweni, unciphisa ngokuqondile isidingo salezi zimboni, okusho ukuthi zimbalwa izilwane ezilethwa ukuba zibe khona ukuze zihlupheke futhi zife.
Ucwaningo lubonisa ukuthi umuntu oyedwa ophila ngezitshalo angasindisa amakhulu ezilwane esikhathini sokuphila kwakhe. Ngale kwezinombolo, limele ukuqhela ekuphatheni izilwane njengempahla kanye nokuzibona njengezidalwa ezinozwela ezazisa izimpilo zazo. Ukukhetha isitshalo akusho “ukuphelela,” kodwa kumayelana nokunciphisa ukulimala lapho singakwazi khona.
Izithenjwa:
- I-PETA - Izinzuzo Zendlela Yokuphila Esekelwe Ezitshalo
https://www.peta.org.uk/living/vegan-health-benefits/ - I-Faunalytics (2022)
https://faunalytics.org/how-many-animals-does-a-vegn-spare/
Ingabe ukuphila kwesilwane kubaluleke njengokuphila komuntu?
Akudingekile ukuba sixazulule impikiswano yefilosofi eyinkimbinkimbi yokuthi ukuphila kwesilwane kuyalingana yini nokwesintu. Okubalulekile - nokuthi indlela yokuphila esekelwe esitshalweni yakhelwe phezu kwayo - ukuqaphela ukuthi izilwane zinozwela: zizwa ubuhlungu, ukwesaba, injabulo, kanye nenduduzo. Leli qiniso elilula lenza ukuhlupheka kwabo kuhambisane nokuziphatha.
Ukukhetha isitshalo akudingi ukuthi sithi abantu nezilwane ziyefana; imane ibuze: uma singaphila ukuphila okugcwele, okunempilo nokwanelisayo ngaphandle kokulimaza izilwane, kungani singenakuzilimaza?
Ngalowo mqondo, umbuzo awukona mayelana nokubeka ukubaluleka kwezimpilo, kodwa umayelana nesihawu nokuzibophezela. Ngokunciphisa ukulimala okungadingekile, siyavuma ukuthi nakuba abantu bengase babe namandla engeziwe, lawo mandla kufanele asetshenziswe ngokuhlakanipha—ukuvikela, hhayi ukuxhaphaza.
Kungani unendaba nezilwane hhayi abantu?
Ukunakekela izilwane akusho ukungabakhathaleli abantu. Eqinisweni, ukwamukela indlela yokuphila esekelwe ezitshalweni kusiza kokubili izilwane nabantu.
- Izinzuzo zemvelo zawo wonke umuntu
Ezolimo zezilwane zingenye yezindlela ezihamba phambili zokugawulwa kwamahlathi, ukungcoliswa kwamanzi, kanye nokukhishwa kwesisi esibamba ukushisa. Ngokukhetha okusekelwe ezitshalweni, sinciphisa lezi zingcindezi futhi sidlulele endaweni ehlanzekile, iplanethi enempilo - into ezuzisa wonke umuntu. - Ubulungiswa bokudla kanye nokulunga emhlabeni jikelele
Ukufuya izilwane ukuze zidliwe kungasebenzi kahle kakhulu. Isamba esikhulu somhlaba, amanzi, nezilimo sisetshenziselwa ukondla izilwane esikhundleni sokupha abantu. Ezifundeni eziningi ezisathuthuka, umhlaba ovundile unikelwa ekukhuliseni ukudla kwezilwane okuzothunyelwa ngaphandle kunokondla abantu bendawo. Uhlelo olusekelwe ezitshalweni lungakhulula izinsiza zokulwa nendlala futhi lusekele ukuvikeleka kokudla emhlabeni wonke. - Ukuvikela impilo yomuntu
Ukudla okusekelwe ezitshalweni kuhlotshaniswa nengozi ephansi yesifo senhliziyo, isifo sikashukela, kanye nokukhuluphala. Izibalo ezinempilo zisho ingcindezi encane ezinhlelweni zokunakekelwa kwempilo, ukulahleka kwezinsuku ezimbalwa zokusebenza, kanye nezinga lempilo elingcono lomuntu ngamunye nemindeni. - Amalungelo abantu kanye nenhlalakahle yabasebenzi
Ngemva kwawo wonke amadela kubasebenzi ababhekene nezimo eziyingozi, amaholo aphansi, ukuhlukumezeka kwengqondo, kanye nezinkinga zempilo zesikhathi eside. Ukuqhela ekuxhashazweni kwezilwane kusho futhi ukudala amathuba emisebenzi aphephile, anesithunzi.
Ngakho-ke, ukunakekela izilwane akungqubuzani nokunakekela abantu - kuyingxenye yombono ofanayo womhlaba onobulungiswa, ububele, futhi ozinzile.
Kuzokwenzekani ezilwaneni ezifuywayo uma umhlaba ungaba yizitshalo?
Uma umhlaba ungashintshela ohlelweni lokudla okusekelwe ezitshalweni, inani lezilwane ezifuywayo belizoncipha kancane kancane. Njengamanje, izilwane zifuywa ngenkani ezigidini zezigidi minyaka yonke ukuze zihlangabezane nesidingo senyama, ubisi namaqanda. Ngaphandle kwalesi sidingo sokwenziwa, izimboni ngeke zisawakhiqiza ngobuningi.
Lokhu akusho ukuthi izilwane ezikhona zizonyamalala ngokuzumayo - zizoqhubeka nempilo yazo yemvelo, ezindaweni ezingcwele noma ngaphansi kokunakekelwa okufanele. Okungashintsha ukuthi izigidi zezigidi zezilwane ezintsha bezingeke zizalwe ezinhlelweni zokuxhashazwa, kodwa zibekezelela ukuhlupheka nokufa ngaphambi kwesikhathi.
Ngokuhamba kwesikhathi, lolu shintsho lwaluzosivumela ukuba sibulungise kabusha ubuhlobo bethu nezilwane. Esikhundleni sokuzithatha njengempahla, zizoba khona ezindaweni ezincane, ezizinzile - hhayi ezifuywe ukuze zisetshenziswe abantu, kodwa zivunyelwe ukuba ziphile njengabantu abanenzuzo ngokwabo.
Ngakho-ke, umhlaba osekelwe ezitshalweni ngeke uholele esiphithiphithini ezilwaneni ezifuywayo - kungasho ukuphela kokuhlupheka okungadingekile kanye nokwehla kancane kancane, kobuntu kwenani lezilwane ezikhuliswa ekuthunjweni.
Kuthiwani ngezitshalo? Ingabe nabo abanawo umuzwa?
Ngisho noma, endabeni ekude kakhulu, izitshalo bezinozwela, kusazodinga ukuvunwa okuningi kakhulu ukuze kuthuthukiswe ukulima kwezilwane kunokuba sidle izitshalo ngokuqondile.
Nokho, bonke ubufakazi busiholela ekubeni siphethe ngokuthi akunjalo, njengoba kuchazwe lapha. Abanazo izimiso zezinzwa noma ezinye izakhiwo ezingenza imisebenzi efanayo emizimbeni yezidalwa ezizwelayo. Ngenxa yalokhu, abakwazi ukuba nakho, ngakho abakwazi ukuzwa ubuhlungu. Lokhu kusekela lokho esingakubona, njengoba izitshalo zingezona izidalwa ezinokuziphatha okufana nezidalwa eziqaphelayo. Ngaphezu kwalokho, singacabangela umsebenzi umuzwa onawo. Ukuzwela kuvele futhi kukhethiwe emlandweni wemvelo njengethuluzi lokugqugquzela izenzo. Ngenxa yalokhu, bekuyoba yize ukuthi izitshalo zingakwazi ukubalekela izinsongo noma ukunyakaza okuyinkimbinkimbi.
Abanye abantu bakhuluma “ngobuhlakani bezitshalo” kanye “nokusabela kwezitshalo ekugqugquzeleni”, kodwa lokhu kumane kubhekise emakhonweni athile abanawo angahlanganisi noma yiluphi uhlobo lwemizwa, imizwa noma umcabango nhlobo.
Naphezu kwalokho abanye abantu abakushoyo, izimangalo eziphambene azinazo isisekelo sesayensi. Ngezinye izikhathi kushiwo ukuthi ngokusho kokunye okutholwe yisayensi izitshalo ziye zaboniswa ukuthi ziyaqaphela, kodwa lokhu kuyinganekwane nje. Akukho ukushicilelwa kwesayensi okusekele lesi simangalo.
Izithenjwa:
- ResearchGate: Ingabe Izitshalo Zizwa Ubuhlungu?
https://www.researchgate.net/publication/343273411_Do_Plants_Feel_Pain - IYunivesithi yaseCalifornia, eBerkeley - I-Plant Neurobiology Myths
https://news.berkeley.edu/2019/03/28/berkeley-talks-transcript-neurobiologist-david-presti/ - UKUVIKELWA KWEZILWANE ZOMHLABA WONKE
Ingabe Izitshalo Zizwa Ubuhlungu? Ukuqaqa Isayensi Nokuziphatha
https://www.worldanimalprotection.us/latest/blogs/do-plants-feel-pain-unpacking-the-science-and-ethics/
Sazi kanjani ukuthi izilwane zingabhekana nokuhlupheka nenjabulo?
Isayensi isibonisile ukuthi izilwane aziwona imishini engazweli - zinesimiso sezinzwa esiyinkimbinkimbi, ubuchopho, nokuziphatha okuveza izimpawu ezicacile zakho kokubili ukuhlupheka nenjabulo.
Ubufakazi be-Neurological: Izilwane eziningi zabelana ngezakhiwo zobuchopho ezifanayo kubantu (njenge-amygdala ne-prefrontal cortex), exhunywe ngokuqondile nemizwelo efana nokwesaba, injabulo, nokucindezeleka.
Ubufakazi bokuziphatha: Izilwane ziyakhala lapho zilimele, zigweme ubuhlungu, futhi zifune induduzo nokuphepha. Ngokuphambene, bayadlala, babonise uthando, bakhe izibopho, futhi babonise ilukuluku - zonke izimpawu zenjabulo nemizwelo eyakhayo.
Ukuvumelana kwesayensi: Izinhlangano eziholayo, njenge-Cambridge Declaration on Consciousness (2012), ziqinisekisa ukuthi izilwane ezincelisayo, izinyoni, kanye nezinye izinhlobo zezilwane ziyizidalwa ezikwaziyo ukuba nemizwa.
Izilwane ziyahlupheka lapho izidingo zazo zinganakwa, futhi zikhula kahle lapho ziphephile, zinomphakathi, futhi zikhululekile - njengathi.
Izithenjwa:
- I-Cambridge Declaration on Consciousness (2012)
https://www.animalcognition.org/2015/03/25/the-declaration-of-nonhuman-animal-conciousness/ - ResearchGate: Imizwa Yezilwane: Ukuhlola Imvelo Evuthayo
https://www.researchgate.net/publication/232682925_Animal_Emotions_Exploring_Passionate_Natures - I-National Geographic - Indlela Izilwane Ezizizwa Ngayo
https://www.nationalgeographic.com/animals/article/animals-science-medical-pain
Izilwane ziyabulawa noma kunjalo, pho kungani kufanele ngilandele ukudla okusekelwe ezitshalweni?
Kuyiqiniso ukuthi izigidi zezilwane ziyabulawa usuku ngalunye. Kodwa okubalulekile yisidingo: njalo lapho sithenga imikhiqizo yezilwane, sitshela imboni ukuthi ikhiqize okwengeziwe. Lokhu kudala umjikelezo lapho izigidi zezilwane ezengeziwe zizalelwa khona ukuze zihlupheke futhi zibulawe.
Ukukhetha ukudla okusekelwe ezitshalweni akulungisi umonakalo owedlule, kodwa kuvimbela ukuhlupheka kwesikhathi esizayo. Umuntu ngamunye oyeka ukuthenga inyama, ubisi, noma amaqanda unciphisa isidingo, okusho ukuthi zimbalwa izilwane ezifuywayo, zivalelwe, futhi zibulawe. Empeleni, ukuya ezitshalweni kuyindlela yokunqanda unya ukuthi lwenzeke esikhathini esizayo.
Uma sonke sisebenza ngezitshalo, ngeke yini sigcwale izilwane?
Lutho neze. Izilwane ezifuywayo zikhuliswa ngokwenziwa yimboni yezilwane—azizalanisi ngokwemvelo. Njengoba isidingo senyama, ubisi, namaqanda sincipha, izilwane ezimbalwa zizofuywa, futhi amanani azo azokwehla ngokwemvelo ngokuhamba kwesikhathi.
Kunokuba “zichithwe,” izilwane ezisele zingaphila ukuphila okungokwemvelo okwengeziwe. Izingulube zazikwazi ukumila emahlathini, izimvu ziklabe emagqumeni, futhi inani labantu lalizozinza ngokwemvelo, njengezilwane zasendle. Umhlaba osekelwe ezitshalweni uvumela izilwane ukuba zibe khona ngokukhululeka nangokwemvelo, esikhundleni sokuvalelwa, ukuxhashazwa, futhi zibulawe ukuze zidliwe abantu.
Uma sonke sisebenza ngezitshalo, ngeke yini zonke izilwane zife?
Lutho neze. Nakuba kuyiqiniso ukuthi isibalo sezilwane ezifuywayo sizokwehla ngokuhamba kwesikhathi njengoba zimbalwa ezifuywayo, lokhu kuwushintsho oluhle. Izilwane eziningi ezifuywayo namuhla ziphila ukuphila okulawulwayo, okungezona ezemvelo ezigcwele ukwesaba, ukuvalelwa, nobuhlungu. Zivamise ukugcinwa endlini ngaphandle kokukhanya kwelanga, noma zihlatshwe ingxenye yesikhathi sazo sokuphila esingokwemvelo—zifuywe ukuze zifele ukudliwa abantu. Ezinye izinhlobo, njengezinkukhu zama-broiler kanye nama-turkeys, ziye zashintshwa kusukela kokhokho bazo basendle kangangokuthi ziba nezinkinga zempilo ezimbi, njengokukhubazeka kwemilenze. Ezimweni ezinjalo, ukuwavumela ukuba anyamalale kancane kancane kungaba nomusa.
Umhlaba osekelwe ezitshalweni ungadala indawo eyengeziwe yemvelo. Izindawo eziwudedangendlale ezisetshenziselwa ukutshala ukudla kwezilwane njengamanje zingabuyiselwa zibe amahlathi, izindawo zokulondoloza izilwane zasendle, noma izindawo zokuhlala zezilwane zasendle. Kwezinye izifunda, singase sikhuthaze ukutholwa kokhokho basendle bezilwane ezifuywayo—njengezingulube zasendle noma izinyoni zehlathi—okusiza ekulondolozeni izinhlobonhlobo zezinto eziphilayo eziye zavinjwa ukulima kwezimboni.
Ekugcineni, ezweni elinezitshalo, izilwane ngeke zisaba khona ukuze zenze inzuzo noma zixhashazwe. Bangaphila ngokukhululeka, ngokwemvelo, nangokuphepha ezindaweni zabo zemvelo, kunokuba bavaleleke ekuhluphekeni nasekufeni ngaphambi kwesikhathi.
Ingabe kulungile ukudla izilwane uma beziphila impilo enhle futhi zibulawa ngokobuntu?
Uma sisebenzisa le ngqondo, ingabe kuyoke kwamukeleke ukubulala kanye nokudla izinja noma amakati ayephile impilo emnandi? Singobani thina esinganquma ukuthi ukuphila kwesinye isidalwa kufanele kuphele nini noma ukuthi ukuphila kwabo “bekukuhle ngokwanele yini”? Lezi zingxabano zimane ziyizaba ezisetshenziselwa ukuthethelela ukubulala izilwane kanye nokudambisa icala lethu, ngoba ekujuleni kwenhliziyo, siyazi ukuthi akulungile ukuthatha ukuphila kungenasidingo.
Kodwa yini echaza “impilo enhle”? Siwudweba kuphi umugqa wokuhlupheka? Izilwane, kungakhathaliseki ukuthi ziyizinkomo, izingulube, izinkukhu, noma izilwane esizithandayo njengezinja namakati, zonke zinomzwelo oqinile wokuphila nesifiso sokuphila. Ngokubabulala, sithatha into ebaluleke kakhulu abanayo—ukuphila kwabo.
Akudingekile neze. Ukudla okunempilo nokuphelele okusekelwe ezitshalweni kusivumela ukuba sihlangabezane nazo zonke izidingo zethu zomsoco ngaphandle kokulimaza ezinye izinto eziphilayo. Ukukhetha indlela yokuphila esekelwe ezitshalweni akuvimbi nje kuphela ukuhlupheka okukhulu kwezilwane kodwa futhi kuzuzisa impilo yethu nendawo ezungezile, kwakha umhlaba onozwelo futhi ozinzile.
Izinhlanzi azizwa ubuhlungu, pho kungani ugweme ukuzidla?
Ucwaningo lwesayensi lubonisa ngokucacile ukuthi izinhlanzi zingakwazi ukuzwa ubuhlungu futhi zihlupheke. Ukudoba ezimbonini kubangela ukuhlupheka okukhulu: izinhlanzi zichotshozwa ngamanetha, izinhlayiya zazo zokubhukuda zingaqhuma lapho zilethwa phezulu, noma zife kancane ngenxa yokuphefumulelwa phezu komkhumbi. Izinhlobo eziningi, njenge-salmon, nazo zilinywa kakhulu, lapho zibekezelela ukuminyana, izifo ezithathelwanayo nezilokazane.
Izinhlanzi zihlakaniphile futhi ziyakwazi ukuziphatha okuyinkimbinkimbi. Isibonelo, ama-groupers nama-eel abambisana ngenkathi bezingela, basebenzisa ukuthinta nezimpawu ukuze baxhumane futhi baxhumanise—ubufakazi bokuqonda okuthuthukile nokuqwashisa.
Ngaphandle kokuhlupheka kwezilwane ngazinye, ukudoba kunemithelela eyinhlekelele kwemvelo. Ukudoba ngokweqile kuye kwaqeda kufika ku-90% kwezinye izinhlanzi zasendle, kuyilapho i-bottom-trawling ibhubhisa i-ecosystem yasolwandle entekenteke. Izinhlanzi eziningi ezibanjwayo azidliwa ngisho nangabantu—cishe u-70% usetshenziselwa ukuphakela izinhlanzi ezifuywayo noma imfuyo. Ngokwesibonelo, ithani elilodwa le-salmon elifuywayo lidla amathani amathathu ezinhlanzi ezibanjwe zasendle. Ngokusobala, ukuthembela emikhiqizweni yezilwane, okuhlanganisa nezinhlanzi, akunasimilo futhi akusimeme.
Ukwamukela ukudla okusekelwe ezitshalweni kugwema ukufaka isandla kulokhu kuhlupheka nokucekelwa phansi kwemvelo, kuyilapho kunikeza zonke izakhamzimba ezidingekayo ngendlela enobubele neqhubekayo.
Izithenjwa:
- Bateson, P. (2015). Inhlalakahle Yezilwane kanye Nokuhlolwa Kobuhlungu.
https://www.sciencedirect.com/science/article/abs/pii/S0003347205801277 - I-FAO - Isimo Somhlaba Wezokudoba Nezasemanzini 2022
https://openknowledge.fao.org/items/11a4abd8-4e09-4bef-9c12-900fb4605a02 - National Geographic – Overfishing
www.nationalgeographic.com/environment/article/critical-issues-overfishing
Ezinye izilwane zibulalela ukudla, pho kungani thina kungafanele?
Ngokungafani nezilwane ezidla inyama zasendle, abantu abancikile ekubulaleni ezinye izilwane ukuze baphile. Amabhubesi, izimpisi, noshaka bayazingela ngoba bengenayo enye indlela, kodwa thina siyazingela. Sinekhono lokukhetha ukudla kwethu ngokuqaphela nangokuziphatha.
Ukufuywa kwezilwane ezimbonini kuhluke kakhulu kusilwane esizingelayo esisebenza ngomzwelo wemvelo. Iwuhlelo lokuzenzela olwakhelwe inzuzo, oluphoqelela izigidi zezigidi zezilwane ukuba zibekezelele ukuhlupheka, ukuvalelwa, izifo, nokufa ngaphambi kwesikhathi. Lokhu akudingekile ngoba abantu bangaphumelela ngokudla okusekelwe ezitshalweni okuhlinzeka ngazo zonke izakhamzimba esizidingayo.
Ngaphezu kwalokho, ukukhetha ukudla okusekelwe ezitshalweni kunciphisa ukucekelwa phansi kwemvelo. Ukulima kwezilwane kuyimbangela ehamba phambili yokugawulwa kwamahlathi, ukungcoliswa kwamanzi, ukukhishwa kwamagesi abamba ukushisa, nokulahlekelwa kwezinhlobonhlobo zezinto eziphilayo. Ngokugwema imikhiqizo yezilwane, singaphila impilo enempilo, eyanelisayo kuyilapho sivikela ukuhlupheka okukhulu futhi sivikela iplanethi.
Ngamafuphi, ngenxa yokuthi ezinye izilwane zibulala ukuze ziphile akusho ukuthi abantu benze okufanayo. Sinokukhetha—futhi lokho kukhetha kuza nesibopho sokunciphisa ukulimala.
Izinkomo azidingi ukusengwa yini?
Cha, izinkomo azibadingi ngokwemvelo abantu ukuze basenge. Izinkomo zikhiqiza ubisi kuphela ngemva kokubeletha, njengazo zonke izilwane ezincelisayo. Endle, inkomo yayincelisa ithole layo, futhi umjikelezo wokuzala nokukhiqizwa kobisi wawuzilandela ngokwemvelo.
Embonini yobisi, noma kunjalo, izinkomo zimithiswa ngokuphindaphindiwe futhi amankonyane azo athathwe ngokushesha ngemva kokuzalwa ukuze abantu baphuze ubisi esikhundleni. Lokhu kubangela ukucindezeleka okukhulu nokuhlupheka kokubili komama nethole. Amathole esilisa avame ukubulawelwa inyamazane noma akhuliswe ngaphansi kwezimo ezimbi, futhi amathole esifazane aphoqelelwa emjikelezweni ofanayo wokuxhashazwa.
Ukukhetha indlela yokuphila esekelwe ezitshalweni kusivumela ukuba sigweme ukusekela lesi simiso. Abantu abadingi ubisi ukuze babe nempilo; zonke izakhamzimba ezibalulekile zingatholakala ekudleni okusekelwe ezitshalweni. Ngokusebenzisa izitshalo, sigwema ukuhlupheka okungadingekile futhi sisize izinkomo ukuba ziphile impilo engenazo ukuxhashazwa, kunokuba siziphoqelele emijikelezweni yokukhulelwa engeyona eyemvelo, ngokwehlukana, kanye nokukhipha ubisi.
Izinkukhu zibekela amaqanda vele, konakelephi lapho?
Nakuba kuyiqiniso ukuthi izinkukhu ngokwemvelo zizalela amaqanda, amaqanda abantu abawathenga ezitolo cishe awakaze akhiqizwe ngendlela engokwemvelo. Ekukhiqizweni kwamaqanda ezimbonini, izinkukhu zigcinwa ezindaweni eziminyene, ngokuvamile azivunyelwe ukuzulazula ngaphandle, futhi ukuziphatha kwazo kwemvelo kuvinjelwe kakhulu. Ukuze zigcinwe zilala ngamanani aphakeme ngokungeyona ngokwemvelo, zifuywa ngenkani futhi zisetshenziswe, okubangela ukucindezeleka, ukugula nokuhlupheka.
Amatshwele angamaduna, angakwazi ukuzalela amaqanda, ngokuvamile abulawa ngokushesha ngemva kokuchanyuselwa, ngokuvamile ngezindlela ezinonya ezinjengokugaya noma ukuminyanisa. Ngisho nezinkukhu ezisinda embonini yamaqanda ziyabulawa lapho umkhiqizo wazo wehla, ngokuvamile ngemva konyaka owodwa noma emibili, nakuba ukuphila kwazo okungokwemvelo kuyinde kakhulu.
Ukukhetha ukudla okusekelwe ezitshalweni kugwema ukusekela lolu hlelo lokuxhashazwa. Abantu abawadingi amaqanda ngempilo - zonke izakhamzimba ezibalulekile ezitholakala emaqandeni zingatholakala ezitshalweni. Ngokusebenzisa izitshalo, sisiza ukuvimbela ukuhlupheka kwezigidigidi zezinkukhu minyaka yonke futhi sizivumele ukuba ziphile ngaphandle kokuzala ngempoqo, ukuvalelwa, nokufa ngaphambi kwesikhathi.
Ingabe izimvu azidingi ukugundwa?
Izimvu ngokwemvelo zikhulisa uvolo, kodwa umqondo wokuthi zidinga abantu ukuze zizigunde uyadukisa. Izimvu ziye zafuywa ngokukhetha emakhulwini eminyaka ukuze zikhiqize uboya obuningi kakhulu kunokhokho bazo basendle. Uma ziyekwa ziphile ngokwemvelo, uboya bazo bezingakhula ngesilinganiso esilawulekayo, noma ngokwemvelo bazobuchitha. Ukufuywa kwezimvu zezimboni kwenze izilwane ezingakwazi ukuphila ngaphandle kokungenelela komuntu ngoba uboya bazo bukhula ngokweqile futhi bungabangela izinkinga ezinkulu zempilo ezifana nezifo, izinkinga zokuhamba, kanye nokushisa ngokweqile.
Ngisho nasemapulazini oboya “angabantu”, ukugunda kuyacindezela, ngokuvamile kwenziwa ngaphansi kwezimo eziphuthuma noma ezingaphephile, futhi ngezinye izikhathi kwenziwa izisebenzi eziphatha izimvu kanzima. Amawundlu angamaduna angase athenelwe, kumiswe imisila, futhi izimvukazi zikhuleliswe ngenkani ukuze kuqhubeke ukukhiqizwa koboya.
Ukukhetha indlela yokuphila esekelwe ezitshalweni kugwema ukusekela le mikhuba. Uvolo awudingeki ukuze umuntu aphile - kunezinye izindlela ezingenakubalwa ezisimeme, ezingenalo unya njengokotini, i-hemp, uqalo, nemicu egaywe kabusha. Ngokusebenzisa izitshalo, sinciphisa ukuhlupheka kwezigidi zezimvu ezifuywe ngenjongo yokwenza inzuzo futhi sizivumele ukuba ziphile ngokukhululeka, ngokwemvelo, futhi ngokuphepha.
Kodwa ngidla kuphela inyama ephilayo nengakhokhelwa mahhala, ubisi namaqanda noma kunjalo.
Kungumbono oyiphutha ovamile wokuthi imikhiqizo yezilwane “ephilayo” noma “ekhululekile” ayinakho ukuhlupheka. Ngisho nasezindaweni ezingcono kakhulu zamahhala noma amapulazi emvelo, izilwane zisavinjelwa ukuphila impilo yemvelo. Isibonelo, izinkulungwane zezinkukhu zingase zigcinwe emashedeni angakwazi ukungena ngaphandle kuphela. Amatshwele angamaduna, abhekwa njengangenamsebenzi wokukhiqiza amaqanda, abulawa emahoreni ambalwa ngemva kokuchanyuselwa. Amathole ahlukaniswa nonina ngemva nje kokuzalwa, futhi amankonyane angamaduna avame ukubulawa ngenxa yokuthi awakwazi ukukhiqiza ubisi noma awakufanelekeli inyama. Izingulube, amadada, nezinye izilwane ezifuywayo ngokufanayo zinqatshelwa ukuxhumana okujwayelekile komphakathi, futhi zonke ekugcineni zihlatshwa lapho kuba nenzuzo enkulu kunokuzigcina ziphila.
Ngisho noma izilwane “zingase” zibe nezimo zokuphila ezingcono kancane kunasemapulazini efektri, zisahlupheka futhi zife ngaphambi kwesikhathi. Amalebula amahhala noma emvelo awashintshi iqiniso eliyisisekelo: lezi zilwane zikhona ukuze zixhashazwe futhi zibulawe ukuze zidliwe abantu.
Kukhona futhi iqiniso lemvelo: ukuthembela kuphela enyameni ephilayo noma etholakala mahhala akusimeme. Kudinga umhlabathi nezinsiza eziningi kakhulu kunokudla okusekelwe ezitshalweni, futhi ukutholwa okusabalele kusazobuyisela emuva emikhubeni yokulima ejulile.
Okuwukuphela kwesinqumo esingaguquguquki ngempela, esinokuziphatha okuhle, futhi esimeme ukuyeka ukudla inyama, ubisi namaqanda ngokuphelele. Ukukhetha ukudla okusekelwe ezitshalweni kugwema ukuhlupheka kwezilwane, kuvikela indawo ezungezile, futhi kusekela impilo - konke ngaphandle kokuyekethisa.
Ingabe kufanele wenze ikati noma inja yakho idle i-vegan?
Yebo - ngokudla okufanele kanye nezithako zokudla, izidingo zomsoco wezinja namakati zingahlangatshezwa ngokugcwele ekudleni okusekelwe ezitshalweni.
Izinja ziyi-omnivores futhi zavela eminyakeni eyi-10,000 edlule kanye nabantu. Ngokungafani nezimpisi, izinja zinezakhi zofuzo zama-enzyme afana ne-amylase ne-maltase, ezivumela ukuthi zigaye ama-carbohydrate kanye nesitashi ngendlela efanele. I-gut microbiome yabo iqukethe namagciwane akwazi ukudiliza ukudla okusekelwe ezitshalweni futhi akhiqize amanye ama-amino acid avame ukutholakala enyameni. Ngokudla okulinganiselayo, okungeziwe okusekelwe ezitshalweni, izinja zingakhula ngaphandle kwemikhiqizo yezilwane.
Amakati, njengama-obligate carnivores, adinga imisoco etholakala ngokwemvelo enyameni, njenge-taurine, uvithamini A, nama-amino acid athile. Kodwa-ke, ukudla okuklanywe ngokukhethekile kwekati okusekelwe ezitshalweni kufaka phakathi lezi zondlo ngezitshalo, amaminerali, kanye nemithombo yokwenziwa. Lokhu “akukona okwemvelo” kunokondla i-tuna yekati noma inyama yenkomo ethathwe emapulazini asefekthri - okuvame ukubandakanya izingozi zezifo nokuhlupheka kwezilwane.
Ukudla okulungiselelwe kahle, okunezelwa ezitshalweni akuphephile ezinjeni namakati kuphela kodwa futhi kungaba nempilo kunokudla okuvamile okusekelwe enyameni - futhi kuzuzisa iplanethi ngokunciphisa isidingo sokufuywa kwezilwane ezimbonini.
Izithenjwa:
- Knight, A., & Leitsberger, M. (2016). I-Vegan ngokumelene nokudla kwesilwane esisekelwe enyameni: Ukubuyekezwa. Izilwane (Basel).
https://www.mdpi.com/2076-2615/6/9/57 - UBrown, WY, et al. (2022). Ukwanela okunomsoco kokudla kwe-vegan kwezilwane ezifuywayo. Ijenali Yesayensi Yezilwane.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9860667/ - I-Vegan Society - Izilwane Ezifuywayo Zezilwane
https://www.vegansociety.com/news/blog/vegan-animal-diets-facts-and-myths
Yini esingayenza ngazo zonke lezo zinkukhu, izinkomo, nezingulube uma wonke umuntu ethatha ukudla okusekelwe ezitshalweni?
Kubalulekile ukukhumbula ukuthi ushintsho ngeke lwenzeke ngokuphazima kweso. Njengoba abantu abaningi beshintshela ekudleni okusekelwe ezitshalweni, isidingo senyama, ubisi namaqanda sizoncipha kancane kancane. Abalimi bayosabela ngokuzalanisa izilwane ezimbalwa futhi bashintshele kwezinye izinhlobo zezolimo, njengokutshala izithelo, imifino, nokusanhlamvu.
Ngokuhamba kwesikhathi, lokhu kusho ukuthi izilwane ezimbalwa zizozalwa ezimpilweni zokuvalelwa nokuhlupheka. Labo abasele bayoba nethuba lokuphila ezimweni ezingokwemvelo, ezinobuntu. Kunokuba kube nenkinga engazelelwe, umnyakazo wembulunga yonke obheke ekudleni okusekelwe ezitshalweni uvumela ushintsho kancane kancane, oluzinzile oluzuzisa izilwane, indawo ezungezile nempilo yabantu.
Yini engalungile ngokudla uju?
Imikhuba eminingi yokufuya izinyosi ilimaza izinyosi. Ama-Queen angase anqunywe amaphiko awo noma afakwe ngokwenziwa, futhi izinyosi ezisebenzayo zingabulawa noma zilimale lapho ziphathwa futhi zithuthwa. Nakuba abantu sebevune uju izinkulungwane zeminyaka, ukukhiqiza okukhulu kwesimanje kuphatha izinyosi njengezilwane ezifuywe efekthri.
Ngenhlanhla, kunezinye izindlela eziningi ezisekelwe ezitshalweni ezikuvumela ukuthi ujabulele ubumnandi ngaphandle kokulimaza izinyosi, okuhlanganisa:
Isiraphu yelayisi - Isishukela esithambile, esingathathi hlangothi esenziwe ngerayisi eliphekiwe.
I-Molasses – Isiraphu ewugqinsi, enomsoco etholakala kumoba noma kubhitiyela kashukela.
I-sorghum – Isiraphu emnandi ngokwemvelo enambitheka kancane.
I-Sucanat - Ishukela likamoba elingalungisiwe ligcina ama-molasses emvelo ukuze uthole ukunambitheka nezakhamzimba.
I-Barley malt - I-sweetener eyenziwe ngebhali elihluma, evame ukusetshenziswa ekubhakeni naseziphuzweni.
Isiraphu ye-maple - I-sweetener yakudala evela ebisini lezihlahla ze-maple, enothe ngokunambitheka namaminerali.
Ushukela womoba wemvelo - Ushukela umoba omsulwa ocutshungulwayo ngaphandle kwamakhemikhali ayingozi.
Izithelo zigxila - Amaswidi emvelo enziwe ngamajusi ezithelo agxilile, anikela ngamavithamini nama-antioxidants.
Ngokukhetha lezi zindlela ezihlukile, ungajabulela ubumnandi ekudleni kwakho kuyilapho ugwema ukulimala kwezinyosi futhi usekela uhlelo lokudla olunozwelo noluzinzile.
Kungani ngisola mina? Angizange ngibulale isilwane.
Akukhona mayelana nokusola wena siqu, kodwa ukukhetha kwakho kusekela ukubulala ngokuqondile. Ngaso sonke isikhathi lapho uthenga inyama, ubisi, noma amaqanda, ukhokha othile ukuze azibulale. Isenzo kungenzeka kungabi eyakho, kodwa imali yakho ikwenza kwenzeke. Ukukhetha ukudla okusekelwe ezitshalweni yiyona ndlela kuphela yokuyeka ukuxhasa lo monakalo.
Akwenzeki yini ukuthi ube nokufuywa kwezilwane okuzinzile nokunokuziphatha, njengenyama yemvelo noma yendawo, ubisi, noma amaqanda?
Nakuba ukulima okuphilayo noma kwendawo kungase kuzwakale kunezimiso zokuziphatha, izinkinga eziyinhloko zokulima kwezilwane zihlala zinjalo. Ukufuya izilwane ukuze zidliwe ngokwemvelo kudinga izinsiza - kudinga umhlabathi, amanzi namandla amaningi kunokukhulisa izitshalo ezizosetshenziswa abantu. Ngisho namapulazi “angcono kakhulu” asakhiqiza amagesi abamba ukushisa, aneqhaza ekugawulweni kwamahlathi, nokudala imfucumfucu nokungcola.
Ngokombono wezimiso zokuziphatha, amalebula afana nokuthi “organic,” “free-range,” noma “humane” awalishintshi iqiniso lokuthi izilwane ziyakhuliswa, ziyalawulwa, futhi ekugcineni zibulawe ngaphambi kwesikhathi sazo sokuphila semvelo. Izinga lempilo lingase lihluke kancane, kodwa umphumela uhlala ufana: ukuxhashazwa nokubulala.
Izinhlelo zokudla ezisimeme futhi ezinokuziphatha zakhiwe ezitshalweni. Ukukhetha ukudla okusekelwe ezitshalweni kunciphisa umthelela wemvelo, konga izinsiza, futhi kugwema ukuhlupheka kwezilwane - izinzuzo ukulima kwezilwane, kungakhathaliseki ukuthi kudayiswa "ukusimama" kangakanani, akusoze kwanikeza.
