I-Health & I-Lifestyle FAQs
Ingabe ukudla kwe-vegan kunempilo?
Ukudla kwe-vegan okunempilo kusekelwe ezitshalo, imifino, okwesabizwa ngokuthi ama-legumes (pulses), okusanhlamvu okuphelele, amandongomane, kanye nembewu. Uma kwenziwa kahle:
Kungokwemvelo okunephansi kumafutha agcwele, futhi akunayo i-cholesterol, amaprotheni ezilwane, nama-hormone ahlanganiswa kaningi nesifo senhliziyo, isifo sikashukela, nezinhlobo ezithile zomhlaza.
Ingakunikeza zonke izakhi ezidingekayo kuzo zonke izigaba zokuphila — kusukela ekukhulelweni nasekunceleni kuye ebuntwaneni, ebuntwini, ekuvuthweni, ekuvuthweni, nasekuqaleni kokuthomba, ngisho nabadlali be-athlete.
Izinhlangano ezinkulu zokudla emhlabeni jikelele ziqinisekisa ukuthi ukudla kwe-vegan okuhlelelekile kuphephile futhi kunempilo isikhathi eside.
Inkomba iphakathi nokudla okuhlukahlukene — ukudla izithelo nemifino ehlukahlukene nokunaka izakhi ezifana ne-vitamin B12, i-vitamin D, i-calcium, i-iron, i-omega-3, i-zinc, ne-iodine.
Izinkomba:
- I-Academy of Nutrition and Dietetics (2025)
Iphepha Lesikhundla: Amaphethini Adliwayo Abantu Abadla Imifino - Wang, Y. et al. (2023)
Ukuhlobana phakathi kwamaphethini wokudla okusekelwe ezitshalweni kanye nezingozi zezifo ezingapheli - Viroli, G. et al. (2023)
Ukuthola Izinzuzo Nezingqinamba Zokudla Okusekelwe Ezitshalweni
Akukhona yini ukuba yi-vegan ngokweqile?
Cha nakancane. Uma ububele nengenakubi kubhekwa njengo 'kwengeziwe,' khona-ke yiphi izwi elingachaza ukubulawa kwezigidi zezilwane ezethusekile, ukubhujiswa kwemvelo, kanye nomonakalo obangelwa yimpilo yabantu?
I-Veganism akukhona ngokweqile - kumayelana nokwenza izinqumo ezihambisana nobubele, ukusimama, kanye nokulungiswa kobulungiswa. Ukhetha ukudla okusekelwe ezitshalweni kuyindlela ejwayelekile yokunciphisa ukuhlupheka kanye nomonakalo wemvelo. Kude kube ngokomzwelo, kuyindlela ezwakalayo futhi enobuntu kakhulu ekuphenduleni izinso zomhlaba ezinzima.
Iyini imiphumela yokudla kwe-vegan okunomsoco empilweni yabantu?
Ukudla ukudla kwe-vegan okunomsoco, okugcwele ukudla kungaba usizo kakhulu empilweni nasemzimbeni jikelele. Ucwaningo lubonisa ukuthi ukudla okunjalo kungakusiza uphile impilo ende, enempilo kuyilapho kunciphisa kakhulu ingozi yezimo ezingamahlalakhona ezinkulu njengesifo senhliziyo, isifo sohlangothi, izinhlobo ezithile zomhlaza, ukukhuluphala, kanye nesifo sikashukela sohlobo 2.
Ukudla kwe-vegan okuhleleke kahle kuye kube namafiber eningi, ama-antioxidants, amavithamini, namaminerali, kuyilapho kuba namafutha agcwele kanye ne-cholesterol ephansi. Lezi zinto zibe nomthelela ekuthuthukiseni impilo yenhliziyo, ukuphathwa kwesisindo esingcono, kanye nokuvikelwa okuqinile ekulweni nokucindezeleka kwe-oxidative.
Namuhla, inani elikhulayo labalimi bezokudla kanye nochwepheshe bezempilo baqaphela ubufakazi bokuthi ukusetshenziswa ngokweqile kwemikhiqizo yezilwane kuhlotshaniswa nezingozi ezinkulu zezempilo, ngenkathi ukudla okusekelwe ezitshalweni kungahlinzeka ngazo zonke izakhi ezidingekayo kuzo zonke izigaba zokuphila.
👉 Funa ukufunda kabanzi ngesayensi ngemuva kokudla kwe-vegan kanye nezinzuzo zezempilo? Chofoza lapha ukuze ufunde kabanzi
Izinkomba:
- Indlu Yezemithi kanye neDietetics (2025)
Iphepha Lesikhundla: Amaphethini Wokudla Kwabantu Abadla Imifino
https://www.jandonline.org/article/S2212-2672(25)00042-5/fulltext - Wang, Y., et al. (2023)
Ukuhlobisisa phakathi kokudla okusekelwe ezitshalweni kanye nezingozi zezifo ezingapheli
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 Kwabantu Abadla Imifino
https://pubmed.ncbi.nlm.nih.gov/27886704/
Abantu abangama-vegan bahola kuphi amaprotheni abo?
Iminyaka eminingi yokumaketha isenze sicabange ukuthi sidinga amaprotheni amaningi nokuthi imikhiqizo yezilwane ingumthombo ongcono kakhulu. Empeleni, okuphambene kuyiqiniso.
Uma ulandela ukudla kwe-vegan okuhlukahlukene futhi udla amakholori anele, amaprotheni angeke kube yinto okumele ukhathazeke ngayo.
Ngokwesilinganiso, amadoda anokudinga cishe amagremu angu-55 amaprotheni nsuku zonke kanye nabesifazane okungu-45 amagremu. Imithombo ehlukahlukene yezitshalo ihlanganisa:
- Imifino: ubhontshisi, ubhontshisi, chickpeas, peas, nesoya
- Amaqanda nembewu
- Okokudla okunamafutha okugcwele: isinkwa esigcwele, i-pasta egcwele, i-brown rice
Ukubeka lokhu ngendlela efanele, iningi elilodwa elikhulu le tofu ephekiwe lingakunikeza uhhafu wezidingo zakho zansuku zonke zamaprotheni!
Izinkomba:
- U.S. Department of Agriculture (USDA) — Imiyalo Yokudla 2020–2025
https://www.dietaryguidelines.gov - Melina, V., Craig, W., Levin, S. (2016)
Isikhundla se-Academy of Nutrition and Dietetics: Ukudla Kwabantu Abadla Imifino
https://pubmed.ncbi.nlm.nih.gov/27886704/
Ngabe ngizoba ne-anemia uma ngiyeka ukudla inyama?
Cha — ukuyeka inyama akusho ukuthi uzoba ne-anemia. Ukudla kwe-vegan okwenziwe kahle kungahlinzeka ngensimbi eyanele umzimba wakho okudingayo.
I-Iron iyiminerali ebalulekile eyenza umsebenzi obalulekile wokuthwala umoya-mpilo emzimbeni. Ingxenye eyinhloko ye-haemoglobin kumaseli abomvu egazi ne-myoglobin emisipheni, futhi yakha ingxenye yama-enzyme namaprotheni abalulekile agcina umzimba usebenza kahle.
Udinga malinganani insimbi?
Amadoda (18+ iminyaka): cishe 8 mg ngosuku
Abesifazane (iminyaka engu-19-50): cishe i-14 mg ngosuku
Abesifazane (iminyaka engu-50+): cishe ama-8.7 mg ngosuku
Abesifazane abasemncane bangakhipha isisu bangadinga insimbi eyengeziwe ngenxa yokulahlekelwa igazi ngesikhathi sokuya esikhathini. Labo abanokuya esikhathini esinzima bangase babe sengozini yokushoda kwensimbi futhi ngezinye izikhathi badinga izithasiselo — kodwa lokhu kusebenza ku-bonke abesifazane, hhayi nje abantu abangama-vegan.
Ungahlangabezana kalula nezidingo zakho zansuku zonke ngokufaka ukudla okuhlukahlukene okucebile ngensimbi okusekelwe ezitshalweni, njenge:
Okokudla okugcwele okwenziwe ngezinhlamvu: i-quinoa, i-pasta egcwele okokudla, isobho esigcwele okokudla
Ukudla okunothisiwe: izitambuzi zasekuseni ezinothisiwe ngensimbi
Ama-Legumes: i-lentils, chickpeas, kidney beans, baked beans, tempeh (fermented soybeans), tofu, peas
Imbewu: imbewu yempuphu, imbewu yesame, i-tahini (i-sesame paste)
Izithelo ezomisiwe: ama-apricot, izibalo, amagilebhisi omisiwe
Ulwandle: nori nezinye izilwandle ezidliwayo
Imifino enamagqabi aluhlaza: ikhala, isipinashi, i-broccoli
Insimbi ezitshalweni (insimbi engeyona eyendalo) imuncwa ngempumelelo lapho idliwe ngokudla okunamavithamini C. Isibonelo:
I-Lentils enesoso katamatisi
I-Tofu ethosiwe kanye nemilozi nemichilli
I-Oatmeal enama-strawberries noma ikikiwi
Ukudla kwe-vegan okunalinganiselo kungahlinzeka ngensimbi eyanele umzimba wakho okudingayo futhi usize ukuvikela ekunqandeni igazi. Inqaku ukufaka ukudla okusekelwe ezitshalweni okuhlukahlukene futhi ukuhlanganise nemithombo ye-vitamin C ukwandisa ukumuncwa kwayo.
Izinkomba:
- Melina, V., Craig, W., Levin, S. (2016)
Isikhundla se-Academy of Nutrition and Dietetics: Ukudla Kwabantu Abadla Imifino
https://pubmed.ncbi.nlm.nih.gov/27886704/ - Izikhungo Zezempilo Zikazwelonke (NIH) — IHhovisi Lezithasiselo Zokudla (2024 update)
https://ods.od.nih.gov/factsheets/Iron-Consumer/ - Mariotti, F., Gardner, C.D. (2019)
Amaprotheni Okudla kanye nama-Amino Acids Ekudleni Kwabantu Abangenayo Inyama — Ukubuyekezwa
https://pubmed.ncbi.nlm.nih.gov/31690027/
Ingabe ukudla inyama kungadala umdlavuza?
Yebo, ucwaningo lubonisa ukuthi ukudla izinhlobo ezithile zenyama kungandisa ingozi yomkhuhlane. Inqubo yezempilo yomhlaba (WHO) ihlukanisa inyama ecutshungulwayo - njengamasoseji, ubhekoni, ihhamu, kanye nesalami - njengento ebangela umkhuhlane kubantu (Iqembu 1), okusho ukuthi kunobufakazi obuqinile bokuthi bangadala umkhuhlane, ikakhulukazi umkhuhlane wekoloni.
Inyama ebomvu efana nenkomo, ingulube, nenyama yengulube ihlukaniswa njenge-carcinogenic (Iqembu 2A), okusho ukuthi kunobufakazi obuthile obuxhumanisa ukusetshenziswa okuphezulu kwenyama enengozi yomhlaza. Ingozi kucatshangwa ukuthi iyanda ngenani naku-freqnecy yokusetshenziswa kwenyama.
Izizathu ezingaba khona zifaka:
- Izinhlanganisela ezenziwe ngesikhathi sokupheka, njengezinto ezibizwa ngokuthi ama-heterocyclic amines (HCAs) kanye nama-polycyclic aromatic hydrocarbons (PAHs), ezingalimaza i-DNA.
- Ama-nitrate nama-nitrite enyameni ecutshungulwayo angadala izinhlanganisela eziyingozi emzimbeni.
- Okuqukethwe kwamafutha agcwele kakhulu kwezinye izinhlobo zenyama, okuxhunyaniswe nokuvuvukala nezinye izinhlaka ezikhuthaza umdlavuza.
Ngokuphambene, ukudla okunamafutha okuphelele — izithelo, imifino, okusanhlamvu okuphelele, imifino, amantongomane, nembewu — kuqukethe izinhlanganisela ezivikela njenge-fiber, ama-antioxidants, nama-phytochemicals asiza ukunciphisa ingozi yomhlaza.
👉 Ufuna ukufunda kabanzi mayelana nokuxhumana phakathi kokudla nomhlaza? Chofoza lapha ukuze ufunde kabanzi
Izinkomba:
- Inqubo Yezempilo Yomhlaba, I-International Agency for Research on Cancer (IARC, 2015)
Ukudla inyama ebomvu kanye nenyama ecutshungulwayo kungadala umdlavuza
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, K.Z., et al. (2015)
I-Carcinogenicity yokudla inyama ebomvu neyenziwe
https://www.thelancet.com/journals/lanonc/article/PIIS1470-2045(15)00444-1/fulltext - World Cancer Research Fund / American Institute for Cancer Research (WCRF/AICR, 2018)
Ukudla, Ukondleka, Umsebenzi Womzimba, kanye Nomhlaza: Umbono Womhlaba
https://www.wcrf.org/wp-content/uploads/2024/11/Summary-of-Third-Expert-Report-2018.pdf
Ingabe ukudla kwe-vegan okunempilo kungasiza ekuvimbeleni noma ekubuyiseleni izifo ezingapheli?
Yebo. Abantu alandela ukudla kwe-vegan okuhlelelekile-okunamafutha, imifino, okokudla okunamafutha okugcwele, okwesibindi, amantongomane, kanye nembewu-bavame ukuthola ukuvikelwa okukhulu kakhulu ezinkingeni eziningi zezempilo ezingapheli. Ucwaningo lubonisa ukuthi ukudla okusekelwe ezitshalweni kunganciphisa kakhulu ingozi ye:
- Ukukhuluphala
- Isifo senhliziyo nesifo sohudo
- Uhlobo 2 isifo sikashukela
- Umfutho wegazi ophezulu (i-hypertension)
- I-Metabolic syndrome
- Izinhlobo ezithile zomhlaza
Eqinisweni, ubufakazi buphakamisa ukuthi ukwamukela ukudla kwe-vegan okunempilo akukwazi nje kuphela ukuvimbela kodwa futhi kusize kubuyiselwe emuva ezinye izifo ezingapheli, kuthuthukise impilo yonke, amazinga wamandla, nokuphila isikhathi eside.
Izinkomba:
- I-American Heart Association (AHA, 2023)
Ukudla Okusekelwe Ezitshalweni Kuhlotshaniswa Nengozi Ephantsi Yesimo Senhliziyo Esingapheli, Ukufa Kwenhliziyo, kanye Nokufa Kwabo Bonke Abantu Abadala Abaphakathi Neminyaka
https://www.ahajournals.org/doi/10.1161/JAHA.119.012865 - Inhlangano Yesifo Sikashukela YaseMelika (ADA, 2022)
Ukwelashwa Kokudla Kwabantu Abadala Abanesifo Sikashukela noma Isifo Sikashukela
https://diabetesjournals.org/care/article/45/Supplement_1/S125/138915/Nutrition-Therapy-for-Adults-With-Diabetes-or - World Cancer Research Fund / American Institute for Cancer Research (WCRF/AICR, 2018)
Ukudla, Ukondleka, Umsebenzi Womzimba, kanye Nomhlaza: Umbono Womhlaba
https://www.wcrf.org/wp-content/uploads/2024/11/Summary-of-Third-Expert-Report-2018.pdf - Ornish, D., et al. (2018)
Izinguquko Zendlela Yokuphila Ezibanzi Zokubuyisela Isifo Senhliziyo
https://pubmed.ncbi.nlm.nih.gov/9863851/
Ingabe ngizothola ama-amino acid aneleyo ekudleni kwe-vegan?
Yebo. Ukudla kwe-vegan okuhleleke kahle kunganikeza wonke ama-amino acid umzimba wakho owadingayo. Ama-amino acid ayizakhiwo zamaprotheni, ezibalulekile ekukhuleni, ekulungiseni nasekunakekeleni wonke amaseli omzimba. Zihlukaniswe izinhlobo ezimbili: ama-amino acid abalulekile, umzimba awukwazi ukuwakhiqiza futhi kufanele atholakale ekudleni, kanye nama-amino acid angewona amabanga, umzimba ongawakha ngokwawo. Abantu abadala badinga ama-amino acid ayishumi nanye abalulekile ekudleni kwabo, kanye nangaphandle kweyishumi nambili okhiqizwayo ngokwemvelo.
Amaprotheni atholakala kukho konke ukudla okutshalwa emapulazini, futhi eminye yemithombo engcono kakhulu ifaka:
- Imidumba: amalentili, ubhontshisi, uphizi, chickpeas, imikhiqizo yesoya efana ne-tofu ne-tempeh
- Amanuts nezinhlamvu: ama-almonds, ama-walnuts, imbewu yempuphu, imbewu ye-chia
- Okokudla okuphelele: i-quinoa, i-rice onsundu, i-oats, isinkwa esiphelele
Ukudla izinhlobo zokudla kwezitshalo usuku lonke kuqinisekisa ukuthi umzimba wakho uthola wonke ama-amino acid ayisisekelo. Akukho ukuhlanganisa amaprotheni ezitshalo ezahlukene ekudleni ngakunye, ngoba umzimba ugcina ichibi lama-amino acid elondoloza futhi lilinganise izinhlobo ozozidla.
Kodwa-ke, ukuhlanganisa amaprotheni ahambisanayo ngokwemvelo kwenzeka ekudleni okuningi - ngokwesibonelo, ubhontshisi ku-toast. Ubhontshisi une-lisine kodwa u-methionine ephansi, kanti isinkwa sine-methionine kodwa u-lisine ephansi. Ukudla ndawonye kunikeza iphrofayili ye-amino acid ephelele - noma ngabe uyayidla ngokuhlukana phakathi nosuku, umzimba wakho usengathola konke okudingayo.
- Izinkomba:
- I-Healthline (2020)
Amaprotheni Aphelele e-Vegan: 13 Izinketho Ezisekelwe Ezitshalweni
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 - Verywell Health (2022)
Amaprotheni Angaphelele: Inani Elibalulekile Lokudla Okunomsoco noma Akukhathazi?
https://www.verywellhealth.com/incomplete-protein-8612939 - Verywell Health (2022)
Amaprotheni Angaphelele: Inani Elibalulekile Lokudla Okunomsoco noma Akukhathazi?
https://www.verywellhealth.com/incomplete-protein-8612939
Ingabe abantu abalandela indlela yokudla ye-vegan badinga ukukhathazeka ngokuthola i-vitamin B12 eyanele?
I-Vitamin B12 ibalulekile empilweni, idlala indima ebalulekile ekuthuthukiseni:
- Ukugcina amaseli ezinzwa ezinempilo
- Ukusekela ukukhiqizwa kwamangqamuzana egazi obomvu (kwehle ngokuhlangene ne-folic acid)
- Ukuthuthukisa ukusebenza komzimba
- Isekela isimo sengqondo kanye nempilo yengqondo
Abantu abafuyela izilwane ngokudla kwe-vegan badinga ukuqinisekisa ukuthi baphuza i-B12 njalo, ngoba ukudla kwezitshalo akuqukethe ngokwemvelo amanani anele. Izincomo zakamuva zochwepheshe ziphakamisa ama-micrograms angama-50 nsuku zonke noma ama-micrograms angama-2,000 masonto onke.
I-Vitamin B12 ikhiqizwa ngokwemvelo ngamagciwane enisini nasemanzini. Ngokomlando, abantu nezilwane zasemfazini bathola kusuka ekudleni okune-gciwane elingcolisa ngokwemvelo. Kodwa-ke, ukukhiqizwa kokudla kwesimanje kuhlanzekile kakhulu, okusho ukuthi imithombo yemvelo ayisathembekile.
Imikhiqizo yezilwane iqukethe i-B12 kuphela ngoba izilwane ezifuywayo zengezwa, ngakho ukuthembela enyameni noma emikhiqizweni yobisi akudingekile. Abantu abadla imifino bangahlangabezana nezidingo zabo ze-B12 ngokuphepha ngokuthi:
- Ukuthatha isengezo se-B12 njalo
- Ukudla ukudla okune-B12 okufakwe njengezithasiselo zobisi lwezitshalo, izitambuzi zasekuseni, nemmaya okondliwe
Ngokungezelela okufanele, ukushoda kwe-B12 kulula ukukuvikela futhi akukho ukukhathazeka ngezingozi zezempilo ezihlobene nokushoda.
Izinkomba:
- I-Institute Yezempilo Kazwelonke - IHhovisi Lezithasiselo Zokudla. (2025). I-Vitamin B₁₂ Ikhasi Leqiniso Lochwepheshe Bezempilo. U.S. UMnyango Wezempilo Nezinsizakalo Zabantu.
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 Ezitshalweni. Nutrients, 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 Ezitshalweni. Nutrients, 14(7), 1389.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10030528/ - Hannibal, Luciana, Warren, Martin J., Owen, P. Julian, et al. (2023). Ukubaluleka Kwe-Vitamin B₁₂ Kubantu Abakhetha Ukudla Okusekelwe Ezitshalweni. I-European Journal of Nutrition.
https://pure.ulster.ac.uk/files/114592881/s00394_022_03025_4.pdf - I-The Vegan Society. (2025). I-Vitamin B₁₂. Ithathwe kwi-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 aludingekile ukuze uhlangabezane nezidingo zakho ze-kalshiyamu. Ukudla okuhlukahlukene, okusekelwe ezitshalweni kunakho ukunikeza kalula konke ukalshiyamu umzimba wakho odingayo. Eqinisweni, ngaphezu kuka-70% wabantu emhlabeni wonke abakwazi ukugaya ushukela ebisini lezinkomo—kukhombisa ngokucacile ukuthi abantu abadingi ubisi ukuze babe namathambo anempilo.
Kubalulekile futhi ukuqaphela ukuthi ukugaya ubisi lwenkomo kukhiqiza i-asidi emzimbeni. Ukuze kuncishiswe le asidi, umzimba usebenzisa i-calcium phosphate buffer, evame ukudonsa i-calcium emathanjeni. Le nqubo inganciphisa ukutholakala kwe-calcium emikhiqizweni yobisi, iyenze ibe yisicefe kakhulu kunokuba abantu bengingakholwa.
I-calcium ibalulekile ngaphezu kwamathambo - 99% ye-calcium yomzimba igcinwe emathanjeni, kodwa futhi ibalulekile ku:
Umsebenzi wemisipha
Ukudluliswa kwemisebenzi yezinzwa
Ukusayina kwamaselula
Ukukhiqizwa kwe-hormone
I-kalshiyamu isebenza kahle kakhulu uma umzimba wakho unamandla aneleyo kavithamini D, njengoba ukuntula kavithamini D kungakhawulela ukumuncwa kwe-kalshiyamu, kungakhathaliseki ukuthi ungakanani umthamo we-kalshiyamu osetshenziswayo.
Abantu abadala badinga cishe i-700 mg ye-calcium ngosuku. Imithombo emihle kakhulu esuselwa ezitshalweni ihlanganisa:
I-Tofu (yenziwe nge-calcium sulphate)
Imbewu yesame kanye ne-tahini
Ama-almondi
I-Kale nezinye izilimo eziluhlaza okwesibhakabhaka ezinamagqabi
Ubisi olusekelwe ezitshalweni oluqiniswe kanye nezithelo zokusasa
Amanani ombila
I-Tempeh (ama- soybeans abilisiwe)
Isinkwa esiphelele
I-Baked beans
Isikweletu squash kanye nama-oranges
Ngokudla okucatshangelwe kahle kwe-vegan, kungenzeka ukugcina amathambo aqinile kanye nempilo enhle ngaphandle kobisi.
Izinkomba:
- Bickelmann, Franziska V.; Leitzmann, Michael F.; Keller, Markus; Baurecht, Hansjörg; Jochem, Carmen. (2022). Ukuthathwa kwe-calcium ekudleni kwe-vegan ne-vegetarian: Ukubuyekezwa okuhlelekile kanye ne-Meta-analysis. Critical Reviews in Food Science and Nutrition.
https://pubmed.ncbi.nlm.nih.gov/38054787 - Muleya, M.; et al. (2024). Ukuqhathanisa kokunikezwa kwe-calcium okutholakala emikhiqizweni engama-25 esekelwe ezitshalweni. Isayensi Yendawo Yonke.
https://www.sciencedirect.com/science/article/pii/S0963996923013431 - Torfadóttir, Jóhanna E.; et al. (2023). I-calcium - ukubuyekezwa kwe-scoping kwe-Nordic Nutrition. Food & Nutrition Research.
https://foodandnutritionresearch.net/index.php/fnr/article/view/10303 - I-VeganHealth.org (Jack Norris, Registered Dietitian). Izincomo ze-calcium kubantu abadla imifino.
https://veganhealth.org/calcium-part-2/ - I-Wikipedia – Ukudla kwe-vegan (Ingxenye yeCalcium). (2025). Ukudla kwe-vegan – Wikipedia.
https://en.wikipedia.org/wiki/Vegan_nutrition
Abantu abalandela ukudla okusekelwe ezitshalweni bangathola kanjani i-iodine eyanele?
Iodine iyiminerali ebalulekile eyenza indima ebalulekile empilweni yakho yonke. Iyalindelwa ukukhiqizwa kwamahomoni egilo, alawula ukuthi umzimba wakho usebenzisa kanjani amandla, usekela imetabolism, futhi ulawula imisebenzi eminingi yomzimba. Iodine iphinde ibe semqoka ekuthuthukisweni kwesimiso sezinzwa kanye namakhono okuqonda ezinganeni nasezinganeni. Abantu abadala ngokuvamile badinga cishe ama-micrograms angu-140 we-iodine ngosuku. Ngokudla okuneplanethi, okuhlukahlukene okusekelwe ezitshalweni, abantu abaningi bangahlangabezana nezidingo zabo ze-iodine ngokwemvelo.
Imithombo engcono kakhulu esekelwe ezitshalweni ye-iodine ifaka:
- Ulwe lwandle: i-arame, i-wakame, ne-nori yizinto ezihlinzeka kakhulu futhi zingangezwa kalula kumasoup, kumasitobha, kumasaladi, noma kuma-stir-fries. Ulwe lwandle lunikeza umthombo wemvelo we-iodine, kodwa kufanele lusetshenziswe ngokulinganisela. Gwema i-kelp, njengoba ingaqukatha amazinga aphezulu kakhulu we-iodine, engaphazamisa ukusebenza kwe-thyroid.
- Usawoti one-iodised, okuyindlela ethembekile nelula yokuqinisekisa ukuthathwa kwe-iodine eyanele nsuku zonke.
Ezinye izitshalo zokudla nazo zingahlinzeka nge-iodine, kodwa inani liyahlukahluka kuye ngemvelaphi ye-iodine enenhlabathi lapho zikhule khona. Lezi zihlanganisa:
- Okokudla okwenziwe ngezinhlamvu ezigcwele okufana ne-quinoa, oats, kanye nemikhiqizo yezinhlamvu ezigcwele
- Imifino efana nobhontshisi oluhlaza, courgettes, kale, entwasahlobo okuluhlaza, watercress
- Izipho ezifana nama-strawberry
- Amaphuthu okuphilayo anesikhumba sawo esintsha
Kubantu abaningi abalandela ukudla okusekelwe ezitshalweni, inhlanganisela kasawoti we-iodised, izinhlobo zemifino, kanye nolwe lwandle olungavamile kwanele ukugcina amazinga enhlokodolobha enihealthy. Ukwenza isiqiniseko sokuthola i-iodine eyanele kusekela ukusebenza kwe-thyroid, amazinga wamandla, kanye nempilo yonke, okwenza kube ngumsoco obalulekile okufanele uwucatshangelwe lapho uhlela noma yikuphi ukudla okusekelwe ezitshalweni.
Izinkomba:
- U-Nicol, Katie et al. (2024). I-Iodine Nezitsha Ezisekelwe Ezitshalweni: Ukubuyekezwa Kwendaba kanye Nokubalwa Kokuqukethwe Kwe-Iodine. I-British Journal of Nutrition, 131(2), 265–275.
https://pubmed.ncbi.nlm.nih.gov/37622183/ - The Vegan Society (2025). Iodine.
https://www.vegansociety.com/resources/nutrition-and-health/nutrients/iodine - I-NIH - Office of Dietary Supplements (2024). I-Iodine Fact Sheet yabasebenzisi.
https://ods.od.nih.gov/factsheets/Iodine-Consumer/ - I-Frontiers in Endocrinology (2025). Izinzima Zesimanje Ze-Iodine Nutrition: I-Vegan nokuningi… ngu-L. Croce et al.
https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2025.1537208/full
Ingabe ngidinga ukudla izinhlanzi ezinamafutha ukuze uthole ama-omega-3 fats anele ekudleni okusekelwe ezitshalweni?
Cha. Awudingi ukudla inyama yezinhlanzi ukuze uthole amafutha e-omega-3 odinga wona umzimba wakho. Ukudla okuhlelekile, okusekelwe ezitshalweni kungahlinzeka ngawo wonke amafutha enempilo adingekayo ukuze ube nempilo enhle. Ama-omega-3 fatty acids abalulekile ekukhuleni nasekusebenzeni kobuchopho, ekugcineni uhlelo lwezinzwa olunempilo, ekusekeleni ulwelwesi lwamaseli, ekulawuleni umfutho wegazi, nasekusizeni amasosha omzimba kanye nezimpendulo zokuvuvukala zomzimba.
I-omega-3 fat enkulu ekudleni kwezitshalo yi-alpha-linolenic acid (ALA). Umzimba ungaguqula i-ALA ibe yi-omega-3s ende ye-EPA ne-DHA, okuyizindlela ezivame ukutholakala ezinhlanzini. Nakuba izinga lokuguqulwa liphansi uma kuqhathaniswa, ukudla izinhlobo ezahlukene zokudla okunamafutha e-ALA kuqinisekisa ukuthi umzimba wakho uthola la mafutha abalulekile.
Imithombo emihle kakhulu yokudla okusekelwe ezitshalweni ye-ALA yile:
- Imbewu ye-flax kanye ne-flaxseed oil
- Imbewu ye-chia
- Imbewu zenkathazo
- Ufutha lwesoya
- Ufutha lwe-Rapeseed (canola)
- Amanuts
Kuwumqondo oyiphutha ovamile ukuthi izinhlanzi ziyindlela kuphela yokuthola ama-omega-3. Eqinisweni, izinhlanzi azikhiqizi ama-omega-3 ngokwazo; ziwathola ngokudla ulwelwe ekudleni kwazo. Kulabo abafuna ukwenza isiqiniseko sokuthi bathola i-EPA ne-DHA ngokuqondile, izithasiselo ze-algae ezisekelwe ezitshalweni ziyatholakala. Hhayi izithasiselo kuphela, kodwa nokudla kwe-algae okuphelele okufana ne-spirulina, i-chlorella, ne-klamath kungadliwa nge-DHA. Le mithombo inikeza ukunikezelwa okuqondile kwama-omega-3s alungele noma ubani olandela indlela yokuphila esuselwa ezitshalweni.
Ngokuhlanganisa ukudla okuhlukahlukene nalezi zimpahla, abantu abakudla okusekelwe ezitshalweni bangahlangabezana nezidingo zabo ze-omega-3 ngaphandle kokudla noma yini yezinhlanzi.
Izinkomba:
- I-British Dietetic Association (BDA) (2024). I-Omega-3s kanye Nezempilo.
https://www.bda.uk.com/resource/omega-3.html - I-Harvard T.H. Chan School Yezempilo Yomphakathi (2024). Ama-Omega-3 Fatty Acids: Igalelo Elibalulekile.
https://www.hsph.harvard.edu/nutritionsource/omega-3-fats/ - I-Harvard T.H. Chan School Yezempilo Yomphakathi (2024). Ama-Omega-3 Fatty Acids: Igalelo Elibalulekile.
https://www.hsph.harvard.edu/nutritionsource/omega-3-fats/ - I-National Institutes of Health - Office of Dietary Supplements (2024). I-Omega-3 Fatty Acids Fact Sheet yabasebenzisi.
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
Ingabe abantu ekudleni okusekelwe ezitshalweni badinga izithasiselo?
Yebo, ezinye izithasiselo ziyadingeka kunoma ubani olandela ukudla okusekelwe ezitshalweni, kodwa iningi lezakhi zinganakwa ngokudla okuhlukahlukene.
I-Vitamin B12 iyithasiselo elibaluleke kakhulu kubantu abakudla okusekelwe ezitshalweni. Wonke umuntu udinga umthombo othembekile we-B12, futhi ukuthembela kuphela ekudleni okunothiswe nge-B12 kungase kunganikezi ngokwanele. Ochwepheshe bancoma ama-micrograms angu-50 nsuku zonke noma ama-micrograms angu-2,000 masonto onke.
I-Vitamin D ingenye into esetshenziswayo engadinga ukungezwa, ngisho nasemazweni anelanga njenge-Uganda. I-Vitamin D ikhiqizwa isikhumba lapho sichayeke elangeni, kodwa abantu abaningi—ikakhulukazi izingane—hawutholi ngokwanele. Umthamo onconyiwe yi-10 micrograms (400 IU) nsuku zonke.
Kuwo wonke amanye ama-nutrients, ukudla okusekelwe ezitshalweni okuhlelekile kufanele kwanele. Kubalulekile ukufaka ukudla okunikeza ngokwemvelo amafutha e-omega-3 (njengamakhambi, imbewu yeflax, kanye nembewu ye-chia), i-iodine (kusuka ku-seaweed noma usawoti one-iodized), kanye ne-zinc (kusuka kwimbewu yamalahle, imidumba, kanye nokusanhlamvu okuphelele). Lawa ma-nutrients abalulekile kuwo wonke umuntu, noma ngabe ukudla, kodwa ukunikeza ukunakwa kubo kubaluleke kakhulu uma ulandela indlela yokuphila esekelwe ezitshalweni.
Izinkomba:
- I-British Dietetic Association (BDA) (2024). Ukudla Okusekelwe Ezitshalweni.
https://www.bda.uk.com/resource/vegetarian-vegan-plant-based-diet.html - I-Institute Yezempilo YaseMelika – IHhovisi Lezithasiselo Zokudla (2024). I-Vitamin B12 Ishidi 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 okusekelwe ezitshalweni okuhlelekile kungasekelwa ngokuphelele ukukhulelwa okunempilo. Ngesikhathi kulesi sikhathi, izidingo zakho zokudla zanda ukusekela kokubili impilo yakho kanye nokukhula komntwana wakho, kodwa ukudla okusekelwe ezitshalweni kunganikeza cishe konke okudingekayo uma kukhethwe ngokucophelela.
Izondlo ezibalulekile okufanele zigxilwe kuzo zihlanganisa i-vitamin B12 ne-vitamin D, okungalindelwa ukuthi zitholakale kuphela ekudleni kwezitshalo futhi kufanele zengezwe. Amaprotheni, insimbi, ne-calcium nazo ziyabalulekile ekukhuleni kombungu kanye nempilo enhle kamama, ngenkathi iodine, zinc, kanye ne-omega-3 fats zisekela ukukhula kobuchopho kanye nesistimu yezinzwa.
I-Folate ibaluleke kakhulu ekuqaleni kokukhulelwa. Isiza ukwakha isitho se-neural tube, esikhula sibe yingqondo nomgogodla, futhi isekela ukukhula kwamangqamuzana jikelele. Bonke abesifazane abahlelelwe ukukhulelwa baneluleka ukuba bathathe ama-micrograms angu-400 e-folic acid nsuku zonke ngaphambi kokukhulelwa kanye ngeviki lokuqala le-12.
Indlela esekelwe ezitshalweni ingaphinda yehlise ukuchayeka ezintweni ezinokulimaza ezitholakala kwezinye izinto ezivela ezilwaneni, njengezinsimbi ezinzima, amahomoni, namabhaktheriya athile. Ngokudla izinhlobo ezahlukene zemifino, amantongomane, imbewu, okusanhlamvu okuphelele, imifino, nokudla okuqinisiwe, nokuthatha izithasiselo ezinconyiwe, ukudla okusekelwe ezitshalweni kungondla ngokuphepha kokubili umama nengane kulo lonke ukukhulelwa.
Izinkomba:
- INyunyana Yabasebenzi Bezokudla YaseBrithani (BDA) (2024). Ukukhulelwa Nokudla.
https://www.bda.uk.com/resource/pregnancy-diet.html - Isevisi Yezempilo Kazwelonke (NHS UK) (2024). Umuntu Odla Imifino noma I-Vegan futhi Ukhulelwe.
https://www.nhs.uk/pregnancy/keeping-well/vegetarian-or-vegan-and-pregnant/ - I-College Yabasebenzi Bezokwelapha YaseMelika (ACOG) (2023). Ukudla Ngesikhathi Sokukhulelwa.
https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy - Isikole Sezempilo Zomphakathi sikaHarvard T.H. Chan (2023). Ukudla KweVegan 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 zibe nempilo enhle ngokudla okusekelwe ezitshalweni?
Yebo, izingane zingaphila kahle ngokudla okucatshangelwe kahle okusekelwe ezitshalweni. Ubuntwana yisikhathi sokukhula okusheshayo nentuthuko, ngakho-ke umsoco ubalulekile. Ukudla okulinganiselwe okusekelwe ezitshalweni kungahlinzeka ngazo zonke izakhi ezidingekayo, kuhlanganise namafutha enhliziyo, amaprotheni asuselwa ezitshalweni, ama-carbohydrate ayinkimbinkimbi, amavitamini, namaminerali.
Eqinisweni, izingane ezilandela ukudla okusekelwe ezitshalweni zivame ukudla izithelo eziningi, imifino, kanye nokusanhlamvu okuphelele kunabalingane babo, okusiza ukuqinisekisa ukuthathwa okwanele kwefayibha, amavitamini, nezimbiwa ezibalulekile ekukhuleni, ekugomeni, nasempilweni yesikhathi eside.
Eminye imisoco idinga ukunakwa okukhethekile: uvithamini B12 kufanele ngaso sonke isikhathi yengezelwe ekudleni okusekelwe ezitshalweni, kanti ukungezwa kukavithamini D kuyanconywa kuzo zonke izingane, kungakhathaliseki ukuthi yikuphi ukudla. Eminye imisoco, efana nensimbi, ikalshiyamu, i-iodine, i-zinc, namafutha e-omega-3, ingatholakala ekudleni okuhlukahlukene kwezitshalo, imikhiqizo eqinisekisiwe, nokuhlela ukudla ngokucophelela.
Ngomhlahlandlela olungile kanye nokudla okuhlukahlukene, izingane ekudleni okusekelwe ezitshalweni zingakhula zinempilo, zithuthuke ngokujwayelekile, futhi zijabulele zonke izinzuzo zendlela yokuphila ecebile ngezinto eziphilayo, egxile ezitshalweni.
Izinkomba:
- I-British Dietetic Association (BDA) (2024). Ukudla Kwezingane: Abadla Imifino kanye Nabantu Abadla Imifino.
https://www.bda.uk.com/resource/vegetarian-vegan-plant-based-diet.html - I-Academy of Nutrition and Dietetics (2021, iphinde yaqinisekiswa ngo-2023). Isikhundla Sokudla Kwe-Vegetarian.
https://www.eatrightpro.org/news-center/research-briefs/new-position-paper-on-vegetarian-and-vegan-diets - Isikole Sezempilo Yomphakathi sikaHarvard T.H. Chan (2023). Ukudla Okusekelwe Ezitshalweni Kubantwana.
hsph.harvard.edu/topic/food-nutrition-diet/ - I-American Academy of Pediatrics (AAP) (2023). Ukudla Okusekelwe Ezitshalweni Ezinganeni.
https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Plant-Based-Diets.aspx
Ingabe ukudla okusekelwe ezitsheni kufanelekile abadlali bemidlalo?
Ngempela. Abadlali abadingi ukudla imikhiqizo yezilwane ukuze bakhe imisipha noma bafinyelele ukusebenza okuphezulu. Ukukhula kwemisipha kuncike ekukhuthazeni ukuqeqeshwa, amaprotheni aneleyo, kanye nokondleka okubanzi-hhayi ekudleni inyama. Ukudla okusekelwe ezitshalweni okuhlelekile kunikeza zonke izakhi ezidingekayo zamandla, ukubekezela, nokululama.
Ukudla okusekelwe ezitshalweni kunikeza ama-carbohydrate angenza ukukhuthala, izinhlobo zamaprotheni ezitshalo, amavitamini abalulekile namaminerali, ama-antioxidants, kanye ne-fiber. Ziyakwazi ukuphila ngokwemvelo ngaphandle kwamafutha agcwele futhi azinawo i-cholesterol, zombili ezihlobene nezifo zenhliziyo, ukukhuluphala, isifo sikashukela, kanye nomdlavuza othile.
Izinzuzo ezinkulu kubadlali abakudla okusekelwe ezitshalweni ukululama ngokushesha. Ukudla kwezitshalo kugcwele ama-antioxidants, esiza ukunciphisa ama-radicals mahhala—ama-molecule angazinzile angadala ukukhathala kwemisipha, aphazamise ukusebenza, futhi anciphise ukululama. Ngokunciphisa ingcindezi ye-oxidative, abadlali bangaqeqesha ngokungaguquguquki futhi baphinde baphile ngempumelelo.
Abadlali abamatashe abaphrofeshinali kuzo zonke izinkundla zezemidlalo baya ngokuya beyeka ukudla inyama baye ekudleni okusekelwe ezitshalweni. Ngisho nabadlala imidlalo yobungcweti bangaphumelela ngokudla izitshalo kuphela ngokufaka imithombo ehlukene yamaprotheni efana nobhontshisi, i-tofu, i-tempeh, i-seitan, amandongomane, imbewu, nokusanhlamvu okuphelele. Kusukela kudokumintaryi ye-Netflix yango-2019 ethi The Game Changers, ukuqwashisa ngezinzuzo zokudla okusekelwe ezitsheni kwezemidlalo kukhule kakhulu, okubonisa ukuthi abadlali bemidlalo abangama-vegan bangafinyelela ukusebenza okungavamile ngaphandle kokufaka engozini impilo noma amandla.
👉 Ufuna ukufunda kabanzi ngezinzuzo zokudla okusekelwe ezitshalweni kubadlali?Chofoza lapha ukuze ufunde kabanzi
Izinkomba:
- I-Academy of Nutrition and Dietetics (2021, iphinde yaqinisekiswa ngo-2023). Isikhundla Sokudla Kwe-Vegetarian.
https://www.eatrightpro.org/news-center/research-briefs/new-position-paper-on-vegetarian-and-vegan-diets - Umphakathi Wamazwe Ngokudla Kwezemidlalo (ISSN) (2017). Isikhundla: Ukudla KweVegetarian Kwezemidlalo Nokuzivocavoca.
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 - IKolishi Yabasebenzi Bezokwelapha BaseMelika (ACSM) (2022). Ukudla Kwezemidlalo.
https://pubmed.ncbi.nlm.nih.gov/26891166/ - Harvard T.H. Chan School of Public Health (2023). Ukudla Okusekelwe Ezitshalweni Nokusebenza Kwezemidlalo.
https://pmc.ncbi.nlm.nih.gov/articles/PMC11635497/ - Inhlangano YaseBrithani Yokudla Okunempilo (BDA) (2024). Ukondleka Kwabantu Abadlala Imidlalo kanye Nokudla KweVegan.
https://www.bda.uk.com/resource/vegetarian-vegan-plant-based-diet.html
Ingabe amadoda angadla ngokuphepha i-soya?
Yebo, amadoda angafaka ngokuphepha isoya ekudleni kwabo.
Isi-Soy siqukethe izinhlanganisela zemvelo zezitshalo ezaziwa ngokuthi ama-phytoestrogens, ikakhulukazi ama-isoflavones afana ne-genistein ne-daidzein. Lezi zinhlanganisela zifana ngokwakho nge-estrogen yabantu kodwa zibuthakathaka kakhulu emiphumeleni yazo. Ucwaningo olunzulu lomtholampilo lubonise ukuthi kokubili ukudla kwe-soy kanye nezithasiselo ze-isoflavone azithinti amazinga e-testosterone, amazinga e-estrogen, noma athinte kabi ama-hormone wokuzala wesilisa.
Lo mbono oyiphutha mayelana nesoya ekuthintaneni kwamahomoni wesilisa waphikiswa emashumini edlule. Eqinisweni, imikhiqizo yobisi iqukethe izinkathi eziyizinkulungwane ngaphezulu kwe-estrogen kunesoya, ene-phytoestrogen engahambisani nezilwane. Isibonelo, ucwaningo olushicilelwe ku-Fertility and Sterility lwathola ukuthi ukuchayeka kwe-soybean isoflavone akunamthelela wokwenziwa wesifazane kwabesilisa.
Isi soja futhi siwukudla okunamanani amaningi, okunikeza amaprotheni aphelele ngazo zonke izakhiwo ezibalulekile ze-amino acid, amafutha aninomthwalo oqondile, amaminerali afana ne-calcium nensimbi, amavitamini B, nama-antioxidants. Ukusetshenziswa njalo kungasekelisa impilo yenhliziyo, kwehlise i-cholesterol, futhi kube nomthelela ekuphileni kahle jikelele.
Izinkomba:
- Hamilton-Reeves JM, et al. Ucwaningo lomtholampilo lubonisa ukuthi azikho izingozi zamaprotheni esoya noma ama-isoflavone kumahomoni okuzala emadodeni: imiphumela yokuhlaziywa kwe-meta. Fertil Steril. 2010;94(3):997-1007. https://www.fertstert.org/article/S0015-0282(09)00966-2/fulltext
- Healthline. Ingabe Isi soja Silungele noma Sibi Kuwe? https://www.healthline.com/nutrition/soy-protein-good-or-bad
Ngabe wonke umuntu angadla okusekelwe ezitsheni, noma ngabe anezinkinga zempilo?
Yebo, abantu abaningi bangamukela ukudla okusekelwe ezitshalweni, noma ngabe beba nezinkinga ezithile zempilo, kodwa kudinga ukuhlela ngokucophelela futhi, kwezinye izimo, isiqondiso esivela kuchwepheshe wezempilo.
Ukudla okwakhiwe kahle okusekelwe ezitshalweni kunganikeza yonke imisoco eyisisekelo—amaprotheni, ifayibha, amafutha anempilo, amavithamini, namaminerali—adzingekayo empilweni enhle. Kubantu abanezimo ezifana nesifo sikashukela, umfutho wegazi ophakeme, noma isifo senhliziyo, ukushintshela ekudleni okusekelwe ezitshalweni kunganikeza izinzuzo ezengeziwe, njengokulawulwa okungcono kweshukela egazini, impilo yenhliziyo ethuthukisiwe, nokuphathwa kwesisindo.
Kodwa-ke, abantu abanokushoda okuthile kwezakhi, izinkinga zokugaya ukudla, noma izifo ezingapheliyo kufanele bakhulume nodokotela noma umeluleki wezokudla ukuze baqinisekise ukuthi banazo zonke izakhi ezidingekayo, kuhlanganise ne-vitamin B12, i-vitamin D, insimbi, ikhalisimu, iodine, namafutha e-omega-3. Ngokuhlela ngokucophelela, ukudla okusekelwe ezitshalweni kungaba okuphephile, okunomsoco, nokweseka impilo yonke yabantu abaningi.
Izinkomba:
- Isikole Sezempilo SaseHarvard T.H. Chan. Ukudla Kwabantu Abangadli Izilwane.
https://www.health.harvard.edu/nutrition/becoming-a-vegetarian - Barnard ND, Levin SM, Trapp CB. Ukudla okusekelwe ezitshalweni ukuvimbela nokuphatha isifo sikashukela.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5466941/ - Izinstitute ZaseNingizimu Yezempilo (NIH)
Ukudla okusekelwe ezitshalweni kanye nempilo yenhliziyo
https://pubmed.ncbi.nlm.nih.gov/29496410/
Yiziphi izingozi zokudla ukudla okusekelwe ezitshalweni?
Mhlawumbe umbuzo ofaneleke kakhulu: yiziphi izingozi zokudla ukudla okusekelwe enyameni? Ukudla okuphezulu emikhiqizweni yezilwane kungandisa kakhulu ingozi yezifo ezingapheliyo ezifana nesifo senhliziyo, isifo sohlangothi, umdlavuza, ukukhuluphala, nesifo sikashukela.
Noma ngabe uhlobo lokudla okwalandelayo, kubalulekile ukuthola zonke izakhi zomzimba ezidingekayo ukuze ugweme ukushoda. Iqiniso lokuthi abantu abaningi bazama ukusebenzisa izithasiselo kubonisa ukuthi kungaba inkinga kangakanani ukuhlangabezana nezidingo zonke zokudla ngokudla kuphela.
Ukudla okusekelwe ezitshalweni okunempilo kunikeza inani elikhulu le-fiber ebalulekile, iningi lamavithamini namaminerali, ama-micronutrients, nama-phytonutrients—kaningi kakhulu kunezinye izinhlobo zokudla. Kodwa-ke, ezinye izakhi zidinga ukunakwa okwengeziwe, kufaka phakathi i-vitamin B12 nama-omega-3 fatty acids, kanye nezinga elincane, i-iron ne-calcium. Ukuthathwa kwamaprotheni akuvamile ukuba yinkinga inqobo nje uma udla amakholori anele.
Ekudleni okusekelwe ezitshalweni ngokuphelele, uvithamini B12 uwuphela umunyu okufanele wengezwe, kungaba ngokudla okunqunywe noma izithasiselo.
Izinkomba:
- I-National Institutes of Health
Ukudla okusekelwe ezitshalweni kanye nempilo yenhliziyo
https://pubmed.ncbi.nlm.nih.gov/29496410/ - Isikole Sezempilo SaseHarvard T.H. Chan. Ukudla Kwabantu Abangadli Izilwane.
https://www.health.harvard.edu/nutrition/becoming-a-vegetarian
Ukudla kwe-vegan kubonakala kuyabiza kakhulu kunezinketho ezingezona eze-vegan. Ngabe sengikwazi ukukhokhela ukuya ku-vegan?
Kuyiqiniso ukuthi eminye imikhiqizo ye-vegan ekhethekile, efana nama-burgers esitshalo noma ezinye izindlela zobisi, ingabiza kakhulu kunezakho ezifanayo ezivamile. Kodwa-ke, lezi zikhetho zakho kuphela. Ukudla kwe-vegan kungaba nezindleko eziphansi kakhulu uma kusekelwe kokuthosiwe okufana nelayisi, ubhontshisi, udali, uphizi, amazambane, kanye ne-tofu, okuvame ukubiza kancane kunenyama nobisi. Ukupheka ekhaya esikhundleni sokuthembela ekudleni okulungiselelwe kwehlisa izindleko, nokuthenga ngobuningi kungonga kakhulu.
Ngaphezu kwalokho, ukusika inyama nobisi kukhulula imali engasetshenziswa kabusha kumaqanda, imifino, nezinye izinto ezibalulekile ezinempilo. Cabanga ngakho njengokutshala imali empilweni yakho: ukudla okusekelwe ezitshalweni kunganciphisa ingozi yesifo senhliziyo, isifo sikashukela, nezinye izifo ezingapheli, okungenzeka konga amakhulu noma izinkulungwane zamadola ekunakekelweni kwezempilo ngokuhamba kwesikhathi.
Ngingabhekana kanjani nezimpendulo ezingezinhle ezivela emndenini nabanomongameli abadla inyama?
Ukuthatha indlela yokuphila esekelwe ezitshalweni ngezinye izikhathi kungaletha ukungqubuzana nomndeni noma abangani abangabi nazo izimboni ezifanayo. Kubalulekile ukukhumbula ukuthi ukusabela kabi kuvame ukuphuma ekungenzweni, ekuthandabuzeni, noma ekungeneni nje - hhayi kusuka ekulimaleni. Nawa amanye amasu okuxazulula lezi zimo ngokwakha:
Holisa ngesibonelo.
Bonisa ukuthi ukudla okusekelwe ezitsheni kungajabulisa, kube nempilo, futhi kube nomuzwa wokugcwaliseka. Ukwabelana ngokudla okumnandi noma kubamema abathandekayo ukuthi bazame izindlela zokupheka ezintsha kuvame ukuncenga kakhulu kunokuphikisana.Zama ukuzola futhi uhloniphe.
Izingxabano azivamisile ukushintsha imindeni. Ukuphendula ngokubekezela nangokunaka kusiza ukugcina izingxoxo zivulekile futhi kuvimbele ukushuba kwengxabano.Khetha impi yakho.
Akuzona zonke izinkulumo ezidinga impendulo. Kwesinye isikhathi kungcono ukuvumela amazwana adlule futhi ugxile ekusebenzisaneni okuhle kunokuba uphendule yonke yokudla ube yimpikiswano.Yabelana ngolwazi uma kufanele.
Uma othile enenzondo ngempela, banikeze izinsiza ezithembekile mayelana nezinzuzo zezempilo, zemvelo, noma zokuziphatha zokuphila okusekelwe ezitshalweni. Gwema ukubakhungathekisa ngemininingwane ngaphandle uma besibuza.Vuma umbono wabo.
Hlonipha ukuthi abanye abantu bangase babe nezindinganiso zamasiko, imikhuba yomuntu siqu, noma ukuxhumana ngokomzwelo ekudleni. Ukuqonda ukuthi bavela kuphi kungenza izinkulumo zibe mnene kakhulu.Thola imiphakathi esekayo.
Xhumana nabantu abanezinhloso ezifanayo—ku-inthanethi noma mathupha—ababelana ngemibono yakho. Ukuba nenkxaso kwenza kube lula ukuhlala uqinisekile ngokukhetha kwakho.Khumbula “kungani.”
Noma ngabe ugqozi lwakho luyimpilo, imvelo, noma izilwane, ukuzimisela emabiweni wakho kungakunika amandla wokuphatha ukugxekwa ngobumnene.
Ekugcineni, ukubhekana nokungabi namhlopheli akukhona kangako ukuncenga abanye kodwa kumele ugcine ukuthula kwakho, ubuqotho, kanye nokunzwela. Ngokuhamba kwesikhathi, abantu abaningi baba nomukeleli uma bebona umthelela omuhle indlela odla ngayo eba nayo empilweni yakho nasempilweni yakho.
Ngangakwazi ukudla ngaphandle ezindaweni zokudlela?
Yebo, ungadla ngaphandle ngilandele ukudla okusekelwe ezitshalweni. Ukudla ngaphandle kuba lula kakhulu kunangaphambili njengoba izindawo zokudlela eziningi zinikeza izinketho ze-vegan, kodwa noma ezindaweni ezingenazo izinketho ezibhalwe ngokucacile, ungathola noma ucele okuthile okufanelekile. Nazi ezinye izeluleko:
Bheka izindawo ezinobungani kubantu abadla imifino.
Izindawo zokudlela eziningi seziveza ukudla kwabantu abadla imifino kumenyu yabo, futhi amaketanga wonke kanye nezindawo eziseduze sezingeza izinketho ezisekelwe ezitshalweni.Hlola amamenyu ku-inthanethi kuqala.
Iningi lamarenda lithumela amamenyu ku-inthanethi, ngakho ungahlela phambili futhi ubone ukuthi yini etholakalayo noma ucabange ukuthatha kalula.Cela ngobubele izinguquko.
Abapheki abaningi bavame ukushintshanisa inyama, ushizi, noma ibhotela ngezinto ezishintshwayo ezisekelwe ezitshalweni noma zivele zizishiye.Hlola ukudla kwemhlaba wonke.
Ukudla okuningi komhlaba kuhlanganisa ngokwemvelo ukudla okusekelwe ezitshalweni—njengama-falafel nama-hummus aseMediterranean, ama-curry nama-dal wase-Injiya, izitsha ezisekelwe kubhontshisi zaseMexico, izitshoko zaseMiddle East, ama-curry yemifino yaseThai, nokuningi.Ungesabi ukubiza kusengaphambili.
Ukuvalelisa okuqondile kungakusiza uqinisekise izinketho ezinobungani bokudla kwe-vegan futhi wenze isipiliyoni sakho sokudla sibe mnandi.Yabelana ngolwazi lwakho.
Uma uthola inketho enhle ye-vegan, yazisa abasebenzi ukuthi uyayithanda - izindawo zokudlela zithatha inothi lapho amakhasimende acelayo futhi ejabulele ukudla okusekelwe ezitshalweni.
Ukudla ngaphandle ekhaya ngokudla okusekelwe ezitshalweni akukhona ngokuzibekela imikhawulo—yisu lokuzama ukunambitheka okusha, ukuthola izitsha ezidalayo, nokubonisa izindawo zokudlela ukuthi kukhona isidingo esikhulayo sokudla okunempilo, okusimeme.
Yini okufanele ngiyenze lapho abangani bekudlisa ngendlela yokuphila yami eyisi-vegan?
Kungazwakala kubuhlungu lapho abantu bengeza izinhlelo mayelana nezinqumo zakho, kodwa khumbula ukuthi ukwenziwa kwezinhlelo ngokuvamile kuvela ekungakhululeki noma ekuntshweleni ukuqonda—hhayi kunalokho okungalungile kuwe. Indlela yakho yokuphila isuselwe ekuzwelweni, empilweni, nasekuzinikeleni, futhi lokho kuyinto okufanele uyizwe ngokuziqhenya.
Indlela engcono kakhulu ukuhlala uzolile futhi ugweme ukusabela ngendlela engendlela. Kwesinye isikhathi, impendulo enengqondo noma ukushintsha nje isihloko kungasusa isimo. Ezinye izikhathi, kungasiza ukuchaza—ngaphandle kokushumayela—kungani ukuba yi-vegan kubalulekile kuwe. Uma othile uthanda ngempela ukwazi, yabelana ngolwazi. Uma belizama nje ukukuvusa, kulungile ngokuphelele ukungabandakanyi.
Zungezela nabantu abakusekelayo abahlonipha izinqumo zakho, noma kungaba babelethwe noma cha. Ngokuhamba kwesikhathi, ukungaguquguquki kwakho kanye nokunaka izinto ezincane kuzokhuluma kakhulu kunemisho, futhi abantu abaningi ababezokwenziwa imibono bangase bavuleleke ekufundeni kuwe.
Iplanethi nabantu Imibuzo Evame Ukubuzwa
Yini engalungi ngokudla ubisi?
Abantu abaningi abaqondi ukuthi imboni yobisi kanye nemboni yenyama zixhumene kakhulu — empeleni, ziyizinhlangothi ezimbili zemali efanayo. Izinkomo azikhiqizi ubisi phakade; uma ukukhiqizwa kobisi kwabo kwehla, ngokuvamile zihlishwa ngenxa yenyama. Ngokufanayo, amanaqwana abesilisa azalwa embonini yobisi ngokuvamile abhekwa 'njengemikhiqizo engafuneki' njengoba bangezakhiqiza ubisi, futhi abaningi babulawa ngenxa yenyama yezinkomo ezincane noma inyama yezinkomo esezingeni eliphansi. Ngakho-ke, ngokuthenga ubisi, abathengi nabo bafaka isandla ngokuqondile embonini yenyama.
Ngokombono wemvelo, ukukhiqizwa kobisi kudla kakhulu izinsiza. Kudinga inani elikhulu lomhlaba lokudla nokutshala okuphakelayo kwezilwane, kanye nenani elikhulu lamanzi — kakhulu kakhulu kunalokho okudingekayo ukukhiqiza ezinye izindlela ezisekelwe ezitshalweni. Ukukhishwa kwe-methane okuvela ezinkomweni zobisi nakho kunomthelela omkhulu ekushintsheni kwesimo sezulu, okwenza umkhakha wobisi ube umdlali omkhulu ekukhishweni kwegesi ebamba ukushisa.
Kukhona nokukhathazeka ngokokuziphatha. Izinkomo zikhweliswa ngokuphindaphindiwe ukuze kuqhubeke ukukhiqizwa kobisi, namathole ahlukaniswa nonina ngemuva nje kokuzalwa, okubangela usizi kubo bobabili. Abaningi abathengi abazi ngomjikelezo wokuxhashazwa owenza ukuthi ukukhiqizwa kobisi kuqhubeke.
Kuchazwe kalula: ukusekela imvelo yobisi kusho ukusekela imboni yenyama, ukufaka isandla ekulimaleni kwemvelo, kanye nokwandisa ukuhlupheka kwezilwane - konke ngesikhathi lapho kunezindlela ezingcono, ezinempilo, nezindlela ezisekelwe ezitshalweni ezitholakala kalula.
Izinkomba:
- Inqumgo Yezokulima Nezokudla ye-United Nations. (2006). Isithunzi Eside Lesilwane: Izinkinga Zemvelo kanye Nezinketho. ERoma: Inqumgo Yezokulima Nezokudla ye-United Nations.
https://www.fao.org/4/a0701e/a0701e00.htm - Uhlelo Lwemvelo Lwezwe Olahlwayo. (2019). Ukudla Nokushintsha Kwesimo Sezulu: Ukudla Okunempilo Kweplanethi Enempilo. Nairobi: Uhlelo Lwemvelo Lwezwe Olahlwayo.
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 Kwabantu Abangadli Izilwane. I-Journal ye-Academy of Nutrition and Dietetics, 116(12), 1970–1980.
https://pubmed.ncbi.nlm.nih.gov/27886704/
Ubisi olusekelwe ezitshalweni alulimazi imvelo?
Bona lapha ukuze uthole umthombo ogcwele
https://www.bbc.com/news/science-environment-46654042
Cha. Nakuba umthelela emvelweni uyahlukahluka phakathi kwezinhlobo zobisi olusekelwe ezitshalweni, zonke zizinzile kakhulu kunobisi lwezinkomo. Isibonelo, ubisi lwemigwame luye lwagxekwa ngokusetshenziswa kwamanzi, kodwa lusebuze kakhulu amanzi, umhlaba, futhi lukhiqiza ukukhishwa okumbalwa kakhulu kunobisi lwezinkomo. Izinketho ezinjengeobisi lwakatamatisi, ubisi lwesoya, nobisi lwe-hemp zisebhekwa njengezinketho ezilungele kakhulu imvelo, okwenza ubisi olusekelwe ezitshalweni lube inketho engcono kakhulu iplanethi iyonke.
Angithi ukudla okusekelwe ezitshalweni kunoququlo olubi kuplanethi futhi?
Kuyinto evamile eyiphutha ukucabanga ukuthi ukudla kwe-vegan noma okusekelwe ezitshalweni kuyilimaza iplanethi ngenxa yokulinywa okufana nesoya. Empeleni, cishe ama-80% okukhiqizwa kwesoya emhlabeni asetshenziselwa ukuphakela izilwane, hhayi abantu. Ingxenye encane kuphela ecutshungulwa ibe yizinto zokudla ezifana ne-tofu, ubisi lwesoya, noma eminye imikhiqizo esuselwa ezitshalweni.
Lokhu kusho ukuthi ngokudla izilwane, abantu ngokungaqondile banikela kakhulu esidingweni somhlaba wonke se-soya. Eqinisweni, ukudla okuningi kwansuku zonke okungekona kwabantu abadla imifino—kusuka kumzansi wokudla okulungiselelwe njengamabhisikidi kuya emikhiqizweni yenyama ethini—futhi iqukethe i-soya.
Uma sishintshe kude nokulima kwezilwane, inani lomhlaba nezitshalo ezidingekayo lizokwehla kakhulu. Lokho kuzokunciphisa ukugawulwa kwamahlathi, kulondoloze izindawo zemvelo, futhi kwehlise ukukhishwa kwegesi ebamba ukushisa. Kulula ukusisho: ukukhetha ukudla kwabantu abadla imifino kusiza ukunciphisa isidingo sezitshalo zokudla kwezilwane futhi kuvikele imvelo yeplanethi.
Izinkomba:
- Inhlangano Yokudla Nezolimo ye-United Nations. (2018). Isimo Samahlathi Womhlaba 2018: Izindlela Zomahlathi Zokuthuthukiswa Okusimeme. ERoma: Inhlangano Yokudla Nezolimo ye-United Nations.
https://www.fao.org/state-of-forests/en/ - Institusi Yezinsiza Zomhlaba. (2019). Ukudalela Ikusasa Elizinzile Lokudla: Imenu Yezixazululo Zokondla Abantu Abacishe Bayizigidi Eziyishumi ngo-2050. Washington, DC: Institusi Yezinsiza Zomhlaba.
https://www.wri.org/research/creating-sustainable-food-future - Poore, J., & Nemecek, T. (2018). Ukunciphisa umthelela wokudla kwezemvelo kubathengi nakubathengi. Isayensi, 360(6392), 987–992.
https://www.science.org/doi/10.1126/science.aaq0216 - Uhlelo Lwemvelo Lwamazwe Ngamazwe. (2021). Umthelela Wesistimu Yokudla Ekulahlekeni Kwezinto Eziphilayo: Izindlela Ezintathu Zokuguqula Isistimu Yokudla Ukusekela Imvelo. Nairobi: Uhlelo Lwemvelo Lwamazwe Ngamazwe.
https://www.unep.org/resources/publication/food-system-impacts-biodiversity-loss - Iphaneli Yohulumeni Yokushintsha Kwesimo Sezulu. (2022). Ukushintsha Kwesimo Sezulu 2022: Ukunciphisa Ukushintsha Kwesimo Sezulu. Igalelo leQembu Lokusebenzela III kuNgxenye Yesithupha Yokuhlola yePhaneli Yohulumeni Yokushintsha Kwesimo Sezulu. I-Cambridge University Press.
https://www.ipcc.ch/report/ar6/wg3/
Kuzokwenzekani emakhaya uma siyeka ukuvumela izilwane ukuba zidle khona?
Uma wonke wonke umuntu esebenzisa indlela yokuphila ye-vegan, sidinga umhlaba omncane kakhulu kwezolimo. Lokho kungavumela ingxenye enkulu yasemakhaya ukuthi ibuyele esimweni sayo semvelo, idale isikhala sokuthi amahlathi, amasavana, nezinye izindawo zokuhlala zasendle zichume futhi.
Esikhundleni sokuba ukulahlekelwa emaphandleni, ukuphela kokufuya izilwane kungaletha izinzuzo ezinkulu:
- Inani elikhulu lokuhlupheka kwezilwane kuzophela.
- Inani lezilwane zasendle lingakha kabusha futhi ukuhlukahluka kwezinto eziphilayo kunganda.
- Amahlathi namasavani angakhula, agcine i-carbon futhi asize ukulwa noshintsho lwesimo sezulu.
- Umhlaba osetshenziselwa ukondla izilwane ungaba yinkinga yezindawo zokuhlala izilwane, ukubuyiselwa kwemvelo, kanye nezindawo zemvelo.
Emhlabeni wonke, izifundo zibonisa ukuthi uma wonke umuntu eqa ukudla inyama, izwe elingaphansi ngo-76% lizodingeka kwezolimo. Lokhu kuzovula umnyango wokuvuselelwa okukhulu kwezwe kanye nemvelo, nendawo eyengeziwe yezilwane zasendle ukuba zichume ngempela.
Izinkomba:
- Inhlangano Yokudla Nezolimo Yezizwe Ezibunene. (2020). Isimo Somhlaba Wonke Sezinsiza Zomhlaba Namanzi Zokudla Nezolimo – Amasistimu Ekuphuleni. ERoma: Inhlangano Yokudla Nezolimo Yezizwe Ezibunene.
https://www.fao.org/land-water/solaw2021/en/ - Iphaneli Yohulumeni Yokushintsha Kwesimo Sezulu. (2022). Ukushintsha Kwesimo Sezulu 2022: Ukunciphisa Ukushintsha Kwesimo Sezulu. Igalelo leQembu Lokusebenzela III kuNgxenye Yesithupha Yokuhlola yePhaneli Yohulumeni Yokushintsha Kwesimo Sezulu. I-Cambridge University Press.
https://www.ipcc.ch/report/ar6/wg3/ - Institusi Yezinsiza Zomhlaba. (2019). Ukudalela Ikusasa Elizinzile Lokudla: Imenu Yezixazululo Zokondla Abantu Abacishe Bayizigidi Eziyishumi ngo-2050. Washington, DC: Institusi Yezinsiza Zomhlaba.
https://www.wri.org/research/creating-sustainable-food-future
Angikwazi ukudla imikhiqizo yezilwane eyenziwe endaweni kanye ne-organic ukusiza imvelo?
Ucwaningo oluhlobene kanye nedatha:
Ufuna ukunciphisa i-carbon footprint yokudla kwakho? Gxila kulokho okudlayo, hhayi ukuthi ngabe ukudla kwakho kungokwendawo
Bheka lapha ukuze uthole ulwazi olugcwele: https://ourworldindata.org/food-choice-vs-eating-local
Ukuthenga ukudla okukhiqizwe endaweni kanye nezinto eziphilayo kunganciphisa amamila wokudla futhi kugweme ezinye izinto ezibulalayo, kodwa uma kuziwa emthelela wemvelo, okudlayo kubaluleke kakhulu kunokuthi kuvele kuphi.
Ngisho nemikhiqizo yezilwane ephakanyiswe ngendlela eqhubekayo, ephilayo, yasendaweni idinga umhlaba omningi, amanzi, nezinsiza uma kuqhathaniswa nokutshala izitshalo ngqo ukuze kudliwe ngabantu. Umthwalo omkhulu wemvelo uvela ekukhuliseni izilwane ngokwazo, hhayi ekuthuthweni kwemikhiqizo yazo.
Ukushintshela ekudleni okusekelwe ezitshalweni kwehlisa kakhulu ukukhishwa kwegesi ebamba ukushisa, ukusetshenziswa komhlaba, kanye nokusetshenziswa kwamanzi. Ukhetha ukudla okusekelwe ezitshalweni - kungakhathaliseki ukuthi kungokwendawo noma cha - kunomthelela omkhulu omuhle endaweni kune ukhetha imikhiqizo yezilwane ethi 'sustainable'.
Angithi isoya ibhubhisa iplanethi?
Kuyiqiniso ukuthi amahlathi asenyakatho abhujiswa ngesivinini esishesha — cishe izinkambu ezintathu zebhola njalo ngeminyaka — kuxoshwa izinkulungwane zezilwane nabantu. Kodwa-ke, iningi lesoya elitshalwayo alikona ukudla kwabantu. Manje, cishe ama-70% wesoya ekhiqizwa eNingizimu Melika asetshenziswa njengokudla kwezilwane, futhi cishe ama-90% wokugawulwa kwamahlathi e-Amazon kuxhunyaniswe nokutshala ukudla kwezilwane noma ukwakha indawo yokudlisela izinkomo.
Ukukhulisa izilwane ukuze zisetshenziswe njengokudla akusebenzi kahle kakhulu. Kudingeka inani elikhulu lezitshalo, amanzi, nomhlaba ukuze kukhiqizwe inyama nobisi, okuningi kakhulu kunokuthi abantu bazoze abenele izitshalo ezifanayo ngokuqondile. Ngokukhipha leli “linyathelo eliphakathi” nokudla izitshalo ezinjengesoya thina ngokwethu, singakwazi ukondla abantu abaningi kakhulu, sinciphise ukusetshenziswa komhlaba, sivikele izindawo zokuhlala zemvelo, sigcine izinhlobonhlobo zezinto eziphilayo, sinciphise ukukhishwa kwegesi ebamba ukushisa okuhlotshaniswa nokufuywa kwezilwane.
Izinkomba:
- Inshoransi Yokudla Nezolimo yeNhlangano yeZizwe. (2021). Isimo Semihlaba Yamahlathi 2020: Amahlathi, Izinto Eziphilayo Nezinto Eziphilayo. ERoma: Inshoransi Yokudla Nezolimo yeNhlangano yeZizwe.
https://www.fao.org/state-of-forests/en/ - I-World Wide Fund for Nature. (2021). I-Soy Report Card: Ukuhlolwa kwezimiso zokuthengiswa kwezinkampani zomhlaba. Gland, Switzerland: World Wide Fund for Nature.
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-Canopy_compressed.pdf - Uhlelo Lwemvelo Lwamazwe Ngamazwe. (2021). Umthelela Wesistimu Yokudla Ekulahlekeni Kwezinto Eziphilayo: Izindlela Ezintathu Zokuguqula Isistimu Yokudla Ukusekela Imvelo. Nairobi: Uhlelo Lwemvelo Lwamazwe Ngamazwe.
https://www.unep.org/resources/publication/food-system-impacts-biodiversity-loss - Poore, J., & Nemecek, T. (2018). Ukunciphisa umthelela wokudla kwezemvelo kubathengi nakubathengi. Isayensi, 360(6392), 987–992.
https://www.science.org/doi/10.1126/science.aaq0216
Ama-almondi awubangeli ukoma?
Nakuba kuyiqiniso ukuthi ama-almondi angenalo iqiniso ukuthi adinga amanzi ukuze akhule, akuyona imbangela enkulu yokushoda kwamanzi emhlabeni. Umthengi omkhulu wamanzi ahlanzekile kwezolimo ukulima kwemfuyo, okwakhiwa yedwa okubalelwa kuze kube yingxenye yesine yokusetshenziswa kwamanzi emhlabeni. Iningi lalawa manzi lisetshenziselwa ukulima izitshalo ikakhulukazi ukondla izilwane kunabantu.
Uma kuqhathaniswa ngesisekelo sokudla okunamandla noma amaprotheni, ama-almonds asebenzisa amanzi kahle kakhulu kunobisi, inyama yenkomo, noma eminye imikhiqizo yezilwane. Ukushintshela ekudleni okusekelwe ezilwaneni kuya kokunye okusekelwe ezitshalweni, kuhlanganise nama-almonds, kunganciphisa kakhulu isidingo samanzi.
Ngaphezu kwalokho, ezolimo ezisekelwe ezitshalweni ngokuvamile zinemithelela ephansi kakhulu kwezemvelo, kuhlanganise nokukhishwa kwegesi yasekhaya, ukusetshenziswa komhlaba kanye nokusetshenziswa kwamanzi. Ukukhetha ubisi olusekelwe ezitshalweni njengama-almondi, i-oat noma isoya yindlela ephumelelayo kakhulu kunokusebenzisa imikhiqizo yobisi noma yezilwane, noma ngabe ama-almondi ngokwawo adinga ukunisela.
Izinkomba:
- Inhlangano Yezokudla Nezolimo ye-United Nations. (2020). Isimo Sokudla Nezolimo 2020: Ukunqoba Izinzingo Zamanzi Kwezolimo. ERoma: Inhlangano Yezokudla Nezolimo ye-United Nations.
https://www.fao.org/publications/fao-flagship-publications/the-state-of-food-and-agriculture/2020/en - Mekonnen, M. M., & Hoekstra, A. Y. (2012). Ukuhlolwa komhlaba wonke kwezigxivizo zamanzi zemikhiqizo yezilwane zasemfazweni. I-Ecosystems, 15(3), 401–415.
https://www.waterfootprint.org/resources/Mekonnen-Hoekstra-2012-WaterFootprintFarmAnimalProducts_1.pdf - Institusi Yezinsiza Zomhlaba. (2019). Ukudalela Ikusasa Elizinzile Lokudla: Imenu Yezixazululo Zokondla Abantu Abacishe Bayizigidi Eziyishumi ngo-2050. Washington, DC: Institusi Yezinsiza Zomhlaba.
https://www.wri.org/research/creating-sustainable-food-future
Ingabe abantu abadla ukudla okusekelwe ezitshalweni banonakalisa iplanethi ngokudla ama-avocado?
Cha. Isikhalo sokuthi abantu abadla imifino bazilimaza iplanethi ngokudla ama-avocado ngokuvamile sisho ukusetshenziswa kohlobo lwezinyosi kwezolimo kwezinye izifunda, njengeCalifornia. Nakuba kuyiqiniso ukuthi ukulima ama-avocado ngezinye izikhathi kuncike ezinyosini ezithwalwayo, le nkinga ayiyona ekhethekile kuma-avocado. Izitshalo eziningi—ezihlanganisa ama-apula, ama-almondi, ama-melon, utamatisi, ne-broccoli—zincike ekuvundiseni kwezolimo futhi, futhi abantu abadli imifino badla lokhu lokudla futhi.
Amaqunube asenokulimaza okuncane kakhulu iplanethi uma kuqhathaniswa nenyama nobisi, okubangela ukugawulwa kwamahlathi, kukhiphe amagesi abamba ukushisa, futhi kudinga amanzi nomhlaba okuningi kakhulu. Ukhetha amaqunube phezu kwezinto ezivela ezilwaneni kunciphisa kakhulu ukulimala kwemvelo. Abantu abadla uhlobo olulodwa lokudla, njengezinye izinto, bangakhetha ukuthenga emapulazini amancane noma aqhubekayo uma kungenzeka, kodwa ukudla izitshalo—kuhlanganisa namaqunube—kusengokwethemba kakhulu imvelo kunokweseka ezokulima kwezilwane.
Izinkomba:
- Inhlangano Yokudla Nezolimo Yezizwe Ezibunike. (2021). Isimo Sokudla Nezolimo 2021: Ukwenza Amasistimu Okudla Nezolimo Amelane Kangcono Nezothuso Nezingcindezi. ERoma: Inhlangano Yokudla Nezolimo Yezizwe Ezibunike.
https://www.fao.org/publications/fao-flagship-publications/the-state-of-food-and-agriculture/2021/en - Iphaneli Yohulumeni Yokushintsha Kwesimo Sezulu. (2022). Ukushintsha Kwesimo Sezulu 2022: Ukunciphisa Ukushintsha Kwesimo Sezulu. Igalelo leQembu Lokusebenzela III kuNgxenye Yesithupha Yokuhlola yePhaneli Yohulumeni Yokushintsha Kwesimo Sezulu. I-Cambridge University Press.
https://www.ipcc.ch/report/ar6/wg3/ - Isikole Sezempilo Yomphakathi saseHarvard T.H. Chan. (2023). Umthombo Wokudla Okunempilo – Iziphumo zemvelo zokukhiqizwa kokudla.
https://nutritionsource.hsph.harvard.edu/sustainability/
Ingabe kungokoqobo kuwo wonke amazwe, kuhlanganise nalawa ahluphekayo, ukwamukela ukudla kwe-vegan?
Kuyinzingane, kodwa kungenzeka. Ukuphakela izitshalo izilwane akusebenzi kahle kakhulu—yinqwaba encane kuphela yamandla okudla okunikezwa imfuyo eba ukudla kwabantu. Uma wonke amazwe athatha ukudla kwe-vegan, singakwazi ukwandisa amandla okudla atholakalayo ngafika ku-70%, ngokwanele ukondla izigidi zabantu abaningi. Lokhu futhi kungasikhulula umhlaba, kuvumele amahlathi nezindawo zokuhlala zemvelo ukuba ziphinde zivuseke, kwenze iplanethi ibe nempilo enhle ngesikhathi siqinisekisa ukuphepha kokudla kuwo wonke umuntu.
Izinkomba:
- ISpringmann, M., uGodfray, H. C. J., Rayner, M., & Scarborough, P. (2016). Ukuhlaziywa kanye nokubaluleka kwezempilo kanye nezinzuzo zokushintsha kwesimo sezulu zokudla okunempilo. I-Proceedings ye-National Academy of Sciences, 113 (15), 4146–4151.
https://www.pnas.org/doi/10.1073/pnas.1523119113 - Godfray, H. C. J., Aveyard, P., Garnett, T., Hall, J. W., Key, T. J., Lorimer, J., … & Jebb, S. A. (2018). Ukusetshenziswa kwenyama, impilo, kanye nemvelo. Science, 361(6399), eaam5324.
https://www.science.org/doi/10.1126/science.aam5324 - I-Foley, J. A., Ramankutty, N., Brauman, K. A., Cassidy, E. S., Gerber, J. S., Johnston, M., … & Zaks, D. P. M. (2011). Izixazululo zeplanethi elinyiwe. I-Nature, 478, 337–342.
https://www.nature.com/articles/nature10452
Akufanele yini ipulasitiki neminye imikhiqizo yabathengi ibe yinkinga enkulu yemvelo kunezidlo?
Ngenkathi imfucuza yepulasitiki nezinto ezingaboli ziyiwo amagugu, umthelela wemvelo wokulima izilwane ubanzi kakhulu. Ukuhlinzeka ngemvelo kuhlinzeka ngokucekela phansi izindawo zemvelo, ukungcoliswa kwenhlabathi namanzi, izindawo ezifile zasolwandle, kanye nokukhishwa kwegesi enkulu kakhulu—ngaphezu kwalokho okwenziwa ipulasitiki yodwa. Imikhiqizo eminingi yezilwane nayo ifika ngokupakishwa okusetshenziswa kanye, okwengeza enye inkinga yemfucuza. Ukulandela imikhuba engenamfucuza kuyabiza, kodwa ukudla kwe-vegan kuxazulula izinkinga eziningi zemvelo ngesikhathi esisodwa futhi kungenza umehluko omkhulu kakhulu.
Kubalulekile futhi ukuqaphela ukuthi iningi lamapulasitiki atholakala kulezo zindawo ezibizwa ngokuthi “izihlanga zamapulasitiki” olwandle empeleni izingwenya zokudoba kanye neminye imishini yokudoba, hhayi ngokuyinhloko ukupakisha komthengi. Lokhu kuveza ukuthi izinqubo zezimboni, ikakhulukazi ukudoba kwezentengiso okuhlotshaniswa nezolimo zezilwane, kunomthelela omkhulu ekungcolisweni kwamapulasitiki olwandle. Ukunciphisa isidingo semikhiqizo yezilwane kungasiza ekuxazululeni kokubili ukukhishwa kwegesi yasekhaya kanye nokungcoliswa kwamapulasitiki olwandle.
Ingabe kulungile ngokwemvelo ukudla izinhlanzi kuphela?
Ukudla izinhlanzi kuphela akukona ukukhetha okusimeme noma okune-low-impact. Ukudoba ngokweqile kunciphisa ngokushesha inani lezinhlanzi emhlabeni, kwezinye izifundo kubikezela izilwandle ezingenazinhlanzi ngo-2048 uma izitendensi zamanje ziqhubeka. Izinzingo zokudoba nazo ziyabhujiswa: amanethi avame ukubamba inani elikhulu lezinhlobo ezingahlosiwe (ukubanjwa ngokungahleliwe), kulimaze imvelo yasolwandle kanye nezinto eziphilayo ezihlukahlukene. Ngaphezu kwalokho, amanethi elahlekile noma alahlwe ngabadobi awomthombo omkhulu wepulasitiki olwandle, okubalelwa cishe ingxenye yaleyo ipulasitiki ewuphazamisayo olwandle. Nakuba izinhlanzi zingabonakala zinezinsiza ezimbalwa kunenyama yenkomo noma ezinye izilwane zasemhlabeni, ukuthembela ezinhlanzini kuphela kusenegalelo elikhulu ekonakaleni kwemvelo, ekuweni kwemvelo, nakwepulasitiki. Ukudla okusekelwe ezitshalweni kusalokhu kuyindlela esimeme kakhulu futhi eyingozi kangako emvelweni yasolwandle kanye nezinto eziphilayo ezihlukahlukene.
Izinkomba:
- Worm, B., et al. (2006). Imithelela yokulahleka kwezinto eziphilayo ezinsizeni ze-ecosystem yolwandle. Science, 314(5800), 787–790.
https://www.science.org/doi/10.1126/science.1132294 - I-FAO. (2022). Isimo Sokudoba Nokulinywa Kwezilwane zasemanzini emhlabeni ka-2022. Indawo Yokudla Nezolimo Yezizwe Ezihlangene.
https://www.fao.org/state-of-fisheries-aquaculture - OceanCare eFish Forum 2024 ukugqamisa ukungcoliswa kwasolwandle ngemishini yokudoba izinhlanzi
https://www.oceancare.org/en/stories_and_news/fish-forum-marine-pollution/
Ukukhiqizwa kwenyama kuthinta kanjani ukushintsha kwesimo sezulu?
Ukukhiqizwa kwenyama kunomthelela omkhulu ekushintsheni kwesimo sezulu. Ukuthenga inyama nobisi kwandisa isidingo, esiqhuba ukusika ihlathi ukuze kwakhiwe indawo yokufuya izinkomo kanye nokulima okuphakelayo kwezilwane. Lokhu kubhubhisa amahlathi agcina isimo sezulu futhi kukhulula amanani amakhulu we-CO₂. Izinkomo ngokwazo zikhiqiza i-methane, igesi enamandla ebamba ukushisa, okufaka isandla ekufudumeni komhlaba. Ngaphezu kwalokho, ukufuywa kwezilwane kuholela ekungcoliseni imithombo yamanzi nolwandle, kudale izindawo ezingenamoya lapho impilo yasolwandle ingeke iphile. Ukunciphisa ukusetshenziswa kwenyama kungenye yezindlela eziphumelela kakhulu abantu abanganciphisa ngayo isimo sabo sezulu futhi bavimbele ukushintsha kwesimo sezulu.
Izinkomba:
- Poore, J., & Nemecek, T. (2018). Ukunciphisa umthelela wokudla kwezemvelo kubathengi nakubathengi. Isayensi, 360(6392), 987–992.
https://www.science.org/doi/10.1126/science.aaq0216 - I-FAO. (2022). Isimo Sokudla Nezolimo 2022. Indawo Yokudla Nezolimo ye-United Nations.
https://www.fao.org/publications/fao-flagship-publications/the-state-of-food-and-agriculture/2022/en - IPCC. (2019). Ukushintsha Kwesimo Sezulu Nomhlaba: Umbiko Okhethekile we-IPCC.
https://www.ipcc.ch/srccl/
Ingabe ukudla inkukhu kungcono endaweni ezungezile kunezinye izinhlobo zenyama?
Nakuba inkukhu inomkhondo wesulfure ongaphansi kunowenyama yenkomo noma weyagogo, isanomthelela omkhulu kwezemvelo. Ukufuywa kwenkukhu kukhiqiza i-methane namanye amagesi abamba ukushisa, okufaka isandla ekushintsheni kwesimo sezulu. Ukuchitheka komquba kungcolisa imifula nolwandle, kudale izindawo ezingenakuphila lapho izilwane zasemanzini zingeke zikwazi ukuphila. Ngakho-ke, noma kungaba “kungcono” kunezinye izinyama, ukudla inkukhu kusenonakalisa imvelo uma kuqhathaniswa nokudla okususelwe ezitshalweni.
Izinkomba:
- Poore, J., & Nemecek, T. (2018). Ukunciphisa umthelela wokudla kwezemvelo kubathengi nakubathengi. Isayensi, 360(6392), 987–992.
https://www.science.org/doi/10.1126/science.aaq0216 - I-FAO. (2013). Ukubhekana noshintsho lwesimo sezulu ngemfuyo: Ukuhlolwa komhlaba wonke kokukhishwa kwegesi kanye namathuba okunciphisa. Indawo Yezokudla Nezolimo Yezizwe Ezibunikele.
https://www.fao.org/4/i3437e/i3437e.pdf - Clark, M., Springmann, M., Hill, J., noTilman, D. (2019). Iziphumo eziningi zezempilo kanye nemvelo zokudla. PNAS, 116(46), 23357–23362.
https://www.pnas.org/doi/10.1073/pnas.1906908116
Uma wonke umuntu eshintsha ekudleni okusekelwe ezitshalweni, abalimi kanye nemiphakathi exhomekeke emsamo wezilwane ngeke balahlekelwe imisebenzi yabo?
Ukushintshela ekudleni okusekelwe ezitshalweni akudingi ukubhubhisa imiphakamo. Abalimi bangashintshela ekulimeni izithelo, imifino, okwesibuko, amandongomane, nokunye ukudla okusekelwe ezitshalweni, okukhuphukayo. Izimboni ezintsha - njengokudla okusekelwe ezitshalweni, amaprotheni enye indlela, kanye nokulima okusimeme - kuzodala imisebenzi namathuba kwezomnotho. Ohulumeni kanye nemiphakathi bangasekelisa lokhu kuguquka ngokuqeqeshwa kanye nezikhuthazo, baqinisekise ukuthi abantu abashiywe ngemuva njengoba sihamba ngowohlelo lokudla olusimeme.
Kunezibonelo ezikhuthazayo zamafemu aphumelele ukwenziwa kwenguquko. Ngokwesibonelo, amanye amafemu zobisi aguqule umhlaba wawo ukuba ukulima ama-almonds, ama-soya, noma ezinye izitshalo ezisekelwe ezitshalweni, ngesikhathi abalimi bezilwane ezihlukahlukene bavuse ukukhiqiza imifino, izithelo, nemifino ezimakethe zasendaweni nezamazwe ngamazwe. Lezi zinguquko azigcini nje ngokunikeza imithombo emisha yemali kubalimi kodwa futhi zifaka isandla ekukhiqizeni ukudla okusimeme ngokwemvelo futhi kuhlangabezana nesidingo esikhulayo sokudla okusekelwe ezitshalweni.
Ngokusekela lezi zinguquko ngemfundo, izikhuthazo zezezimali, nezinhlelo zomphakathi, singaqinisekisa ukuthi ukuthuthela ohlelweni lokudla okusekelwe ezitshalweni kuzuzisa kokubili abantu kanye nomhlaba.
Ingabe isikhumba asilungile kangcono emvelweni kunezinto zokwenziwa?
Naphezu kwezibalo zokuthengisa, isikhumba sisekude kakhulu ukuba sibe eco-friendly. Ukukhiqizwa kwayo kusebenzisa inani elikhulu lamandla—elifana nezimboni ze-aluminium, insimbi, nosimende—kanye nenqubo yokufinga ivimbela isikhumba ukuba sibi ngokwemvelo. Izindlu zokufinga zisakazela futhi inani elikhulu lezinto ezinobuthi kanye nabangcolisi, kuhlanganise nama-sulfide, ama-asidi, usawoti, izinwele, namaprotheni, abangcolisa inhlabathi namanzi.
Ngaphezu kwalokho, abasebenzi ekushintsheni kwesikhumba bavezwa kumakhemikhali ayingozi, okungalimaza impilo yabo, kubangele izinkinga zesikhumba, izinkinga zokuphefumula, futhi kwezinye izimo izifo ezihlala isikhathi eside.
Ngokuphambene, ezinye izindlela zokwenziwa zidla izinsiza ezimbalwa kakhulu futhi zibangele umonakalo omncane kakhulu emvelweni. Ukukhetha isikhumba akulimazi nje kuphela iplanethi kodwa futhi akusona isikhetho esilondolozayo.
Izinkomba:
- Ukusetshenziswa kwamanzi namandla ekukhiqizeni isikhumba
I-Old Town Leather Goods. Umthelela wemvelo wokukhiqizwa kwesikhumba
https://oldtownleathergoods.com/environmental-impact-of-leather-production - Ukungcoliswa Kwezinto Eziyingozi Ezivela Emabhizinisini Wesikhumba
Sustain Fashion. Umthelela Wemvelo Wokukhiqizwa Kwesikhumba Ekushintsheni Kwesimo Sezulu.
https://sustainfashion.info/the-environmental-impact-of-leather-production-on-climate-change/ - Ukukhiqizwa kwemfucuza embonini yesikhumba
Faunalytics. Umthelela Wemboni Yesikhumba Endaweni.
https://faunalytics.org/the-leather-industrys-impact-on-the-environment/ - Imithelela Yemvelo Ye-Synthetic Leather
Vogue. Iyini I-Vegan Leather?
https://www.vogue.com/article/what-is-vegan-leather
Izilwane kanye Imibuzo Ebuzwa Njengoba Kutholakala Ngezimiso Zokuziphatha
Iyini imiphumela yokuphila okusekelwe ezitshalweni ezimpilweni zezilwane?
Ukukhetha indlela yokuphila esekelwe ezitshalweni kunomthelela omkhulu ezimpilweni zezilwane. Njalo ngonyaka, izigidigidi zezilwane zifuywa, zivalelwa, futhi zibulawe ukuze zisetshenziselwe ukudla, izingubo, neminye imikhiqizo. Lezi zilwane zihlala ezimweni eziziphika inkululeko, izindlela zokuziphatha zemvelo, futhi ngokuvamile zithatha nenhlalakahle eyisisekelo. Ngokwamukela indlela yokuphila esekelwe ezitshalweni, unciphisa ngqo isidingo salezi zimboni, okusho ukuthi izilwane ezimbalwa zizalwa zisuselwa ekulweni nasekufeni.
Ucwaningo lubonisa ukuthi umuntu oyedwa ophila ngokudla imifino angasindisa izilwane eziningi ngesikhathi sokuphila kwakhe. Ngaphandle kwezinombolo, kumele kube nenguquko kude nokuphatha izilwane njengempahla kanye nokubheka zona njengezidalwa ezinomzwelo ezazisa izimpilo zazo. Ukhetha ukudla imifino akukhona ngokuba "okuphelele," kodwa ngokunciphisa umonakalo lapho singakwazi.
Izinkomba:
- PETA – Izinzuzo Zendlela Yokuphila Esebenzansi
https://www.peta.org.uk/living/vegan-health-benefits/ - Faunalytics (2022)
https://faunalytics.org/how-many-animals-does-a-vegn-spare/
Ingabe impilo yesilwane ibalulekile njengomuntu?
Asikho isidingo sokuxazulula impikiswano yefilosofi eyinkimbinkimbi mayelana nokuthi ukuphila kwesilwane kuyalingana yini ngobukhulu nokuphila komuntu. Okubalulekile - nalokho okwakhelwe phezu kwendlela yokuphila esekelwe ezitshalweni - ukuqaphela ukuthi izilwane zizwa izinto: zikwazi ukuzwa ubuhlungu, ukwesaba, injabulo nokuphumula. Leli qiniso elilula lenza ukuhlupheka kwazo kube yinto ebalulekile ngokokuziphatha.
Ukukhetha ukudla okusekelwe ezitshalweni akusidingi ukuba sithi abantu nezilwane ziyafana; kumane nje kubuza: uma singaphila impilo egcwele, enempilo, neyanelisayo ngaphandle kokulimaza izilwane, kungani singeke sikwenze?
Ngomqondo onjalo, umbuzo awukhathaleli ukubeka iziphambano ngokubaluleka, kodwa ngokubonisa incompa nokuzibamba. Ngokunciphisa umonakalo ongadingekile, sivuma ukuthi nakuba abantu bangase babe namandla amaningi, lawo mandla kufanele asetshenziswe ngobuhlakani — ukuvikela, hhayi ukuxhaphaza.
Kungani unakekela izilwane hhayi abantu?
Ukukhathalela izilwane akusho ukuthi ukhathalela abantu kancane. Eqinisweni, ukwamukela indlela yokuphila esekelwe ezitshalweni kusiza kokubili izilwane nabantu.
- Izinzuzo zemvelo kuwo wonke umuntu
Ukulima kwezilwane kungenye yezinto eziyinhloko ezishayela ukusika ihlathi, ukungcoliswa kwamanzi, kanye nokukhishwa kwegesi ebamba ukushisa. Ngokukhetha ukudla imifino, sinciphisa lezi zinyathelo futhi sihambe siye eplanethini ehlanzekile, enempilo — okuthile okuzuzisa wonke umuntu. - Ubudlelwano bokudla kanye nokulingana emhlabeni
Ukulima izilwane ukuze kudliwe akuncono kakhulu. Izindawo ezinkulu zomhlaba, amanzi, nezitshalo zisetshenziselwa ukuphakela izilwane esikhundleni sabantu. Ezindaweni eziningi ezithuthukayo, umhlaba ovundile unikezelwe ekulimeni okuphakelwa izilwane ukuze kuthunyelwe kwamanye amazwe esikhundleni sokondla imithombo yabantu. Uhlelo olusekelwe ezitshalweni lungavula izinsiza zokulwa nendlala nokweseka ukuphepha kokudla emhlabeni wonke. - Ukuvikela impilo yomuntu
Ukudla okusekelwe ezitshalweni kuhlotshaniswa nezingozi eziphansi zesifo senhliziyo, isifo sikashukela kanye nokukhuluphala. Abantu abanempilo enhle baphila nezindleko ezincane ezindaweni zezempilo, abanakho ukulahlekelwa izinsuku zokusebenza, futhi baphile ngempilo engcono kubantu ngabanye kanye nemindeni. - Amalungelo abantu kanye nenkoliso yabasebenzi
Ngemuva kwendawo yokubulawa kwezilwane kunabasebenzi ababhekene nezimo eziyingozi, amahhala aphansi, ukuhlukumezeka kwengqondo, kanye nezinkinga zempilo zesikhathi eside. Ukusuka ekuxhashazweni kwezilwane kusho nokwakha amathuba omsebenzi aphephile, ahloniphekile.
Ngakho-ke, ukunakekela izilwane akukho ekuphikiseni nokunakekela abantu - kuyingxenye yombono ofanayo womhlaba ongenangqondo, onenzondo, nongaguquki.
Kuzokwenzekani ezilwaneni ezifuywe esithweni lapho umhlaba usuke waba nemifino kuphela?
Uma umhlaba wawushintshela ohlelweni lokudla okusekelwe ezitshalweni, inani lezilwane ezifuywayo belizokwehla kancane kancane futhi libe nokwehla okukhulu. Manje, izilwane zifuywa ngabantu ngababili ngonyaka ukuze kuhlangatshezwane nesidingo senyama, ubisi, namaqanda. Ngaphandle kwalesi sithakazelo sokwenziwa, izimboni belizokhula ngokuthi zisakaze.
Lokhu akusho ukuthi izilwane ezikhona zizonyamalala ngokungazelelwe — zizoqhubeka ziphila izimpilo zazo zemvelo, ngokufanelekile ezindaweni zokuhlala noma ngaphansi kokunakekelwa okufanele. Okungashintsha ukuthi izigidigidi zezilwane ezintsha azizozalwa zibe yizinhlelo zokuxhashazwa, kuphela ukuba zihlupheke futhi zife zisencane.
Ekusukeleni esikhathini esizayo, lo mphetho ungasisivumela ukuba siphinde sibumbe ubudlelwano bethu nezilwane. Esikhundleni sokuphatha izilwane njengempahla, zizokhona ngobuningi obuncane, obusimeme - hhayi zihlelwe ukusetshenziswa ngabantu, kodwa zivunyelwe ukuba ziphile njengabantu abanokubaluleka ngokwazo.
Ngakho-ke, umhlaba osekelwe ezitshalweni ngeke uholele ekuqhamukeni kwezinchawo zezilwane ezifuywayo — kungasho ukuphela kokuhlupheka okungadingekile kanye nokwehla kancane kancane, ngokuzwakalayo kwenqubo yokuzalanisa izilwane ekuthunjweni.
Kuthiwani ngezitshalo? Azikho yini ezinambuzayo futhi?
Ngisho noma, esimweni esingenakwenzeka, izitshalo zazinokuzwa, kusadingeka kuvunwe eziningi kakhulu kuzo ukuze kugcinwe ezolimo zezilwane kunokuthi sibe sadla izitshalo ngqo.
Kodwa, wonke umbono usiyisa ekutholeni ukuthi abazona, njengoba kuchazwe lapha. Abanakho uhlelo lwezinzwa noma ezinye izakhiwo ezingenza imisebenzi efanayo emizimbeni yezilwane ezinomzwelo. Ngenxa yalokhu, abakwazi ukuba nezimo, ngakho abakwazi ukuzwa ubuhlungu. Lokhu kuqinisa lokho esingakubona, njengoba izitshalo zingeyona imidulo enokuziphatha okufana nezidalwa eziqaphelayo. Ngaphezu kwalokho, singabheka umsebenzi wokuzwa. Ukuzwela kuvele futhi kukhethwe emlandweni wemvelo njengethuluzi lokukhuthaza izenzo. Ngenxa yalokhu, kungaba usizo oluphelele ngokuphelele ukuthi izitshalo zibe ezinomzwelo, ngoba azikwazi ukubalekela izinsongo noma zenze ezinye izinyathelo eziyinkimbinkimbi.
Abanye abantu bakhuluma ngokuthi “ubuhlakani bezitshalo” kanye “nokuphendula izinto ezibavusa”, kodwa lokhu kumane nje kubhekisela kwamanye amandla abanawo okungewona umqondo noma imicabango.
Naphezu kwalokho abanye abantu abakushoyo, izimangalo ezingokuphambene azisekelwe phezu kwesayensi. Kwesinye isikhathi kushiwo ukuthi ngokwezinye izithole zesayensi izitshalo ziye zabonakala zazi kahle, kodwa lokhu kungumthombo nje. Akukho lutho olushicilelwe lwesayensi oluye lwasekela lesi simangalo.
Izinkomba:
- ResearchGate: Ingabe Izitshalo Zizwa Ubuhlungu?
https://www.researchgate.net/publication/343273411_Do_Plants_Feel_Pain - University of California, Berkeley – Izinganekwane Zezitshalo Neurobiology
https://news.berkeley.edu/2019/03/28/berkeley-talks-transcript-neurobiologist-david-presti/ - WORLD ANIMAL PROTECTION US
Ingabe Izitshalo Zizwa Ubuhlungu? Ukuchaza Isayensi kanye Nokuziphatha
https://www.worldanimalprotection.us/latest/blogs/do-plants-feel-pain-unpacking-the-science-and-ethics/
Sazi kanjani ukuthi izilwane zingabhekana nokuhlupheka nokujabula?
Isayensi isikhombisile ukuthi izilwane aziyona imishini engenazo imizwa — zinemishini eyinkimbinkimbi yezinzwa, ubuchopho, kanye nokuziphatha okubonisa izimpawu ezicacile zokuhlupheka nokujabula.
Ubufakazi bezinzinzeko: Izilwane eziningi zihlanganyela izakhiwo zobuchopho ezifanayo kubantu (njengo-amygdala kanye ne-prefrontal cortex), ezihlobene ngqo nemizwa efana nokwesaba, injabulo, nengcindezi.
Ubufakazi bokuziphatha: Izilwane zikhala uma zilimele, zigweme ubuhlungu, futhi zifune induduzo nokuphepha. Ngakolunye uhlangothi, ziyadlala, zibonise uthando, zakhe ubudlelwane, ngisho nokubonisa ilukuluku — zonke izimpawu zenhlanhla nemizwa eyakhayo.
Isivumelwano sesayensi: Izinhlangano ezihamba phambili, njengeCambridge Declaration on Consciousness (2012), ziqinisekisa ukuthi izilwane ezincelisayo, izinyoni, nezinye izinhlobo ngisho nazo ziyizidalwa eziphila ngokwazi ezinakho ukuzwa imizwa.
Izilwane zihlupheka lapho izidingo zazo zingabonwa, futhi zikhule lapho ziphephile, zihlalisane, futhi zikhululekile — njengathi.
Izinkomba:
- Isimemezelo SaseCambridge Ngokuqwashisa (2012)
https://www.animalcognition.org/2015/03/25/the-declaration-of-nonhuman-animal-conciousness/ - I-ResearchGate: Imizwa Yezilwane: Ukuhlola Izinto Ezithandekayo
https://www.researchgate.net/publication/232682925_Animal_Emotions_Exploring_Passionate_Natures - I-National Geographic – Izilwane Zizizwa Kanjani
https://www.nationalgeographic.com/animals/article/animals-science-medical-pain
Izilwane zibulawa noma kunjalo, ngani kufanele ngilandele ukudla okusekelwe ezitshalweni?
Kuyiqiniso ukuthi izigidi zezilwane sezivele zibulawa nsuku zonke. Kodwa inkani yileso sithakazelo: njalo lapho sithenga imikhiqizo yezilwane, siyayala imboni ukuthi ikhiqize okuningi. Lokhu kwenza umjikelezo lapho izigidigidi zezilwane zizalwa kuphela ukuba zihlupheke futhi zibulawe.
Ukukhetha ukudla okusekelwe ezitshalweni akukhanseli umonakalo odlule, kodwa kuvimbela ukuhlupheka okuzayo. Umuntu ngamunye oyeka ukuthenga inyama, ubisi, noma amaqanda enciphisa isidingo, okusho ukuthi izilwane ezimbalwa zizalwa, zivalelwe, futhi zibulawe. Ngokuyisisekelo, ukudla okusekelwe ezitshalweni kuyindlela yokumisa ngenkuthalo ukuhlupheka ukuthi kwenzeke esikhathini esizayo.
Uma sonke sishintshe ekudleni okusekelwe ezitshalweni, ngeke sigcwale izilwane?
Akunjalo neze. Izilwane ezifuywayo zifuywa ngokwenziwa yimboni yezilwane—azizalani ngokwemvelo. Njengoba isidingo senyama, ubisi, namaqanda sincipha, izilwane ezimbalwa zizalelwa ekuthunjweni, futhi inani lazo lizokhula ngokwemvelo ngokuhamba kwesikhathi.
Esikhundleni sokuthi “ugcwale kakhulu,” izilwane ezisele zingaphila impilo yemvelo. Izingulube zingaphila emahlathini, izimvu zingadla ezinhlangothini zamagquma, futhi nenani labantu lizozinza ngokwemvelo, njengoba nje izilwane zasendle zenza. Umhlaba osekelwe ezitshalweni uvumela izilwane ukuba zibe khona ngokukhululekile nangokwemvelo, esikhundleni sokuthi zivalelwe, zixhashazwe, futhi zibulawe ukuze zisetshenziswe abantu.
Uma sonke sishintshela ekudleni okungenazo izilwane, ngeke zishabalale?
Chawe nhlobo. Nakuba kuyiqiniso ukuthi inani lezilwane zasemferweni lingancipha ngokuhamba kwesikhathi njengoba eziningi zizalwa kancane, lokhu empeleni kuyashintsha okuhle. Izilwane eziningi zasemferweni namuhla zihlala impilo ebuswa, engokwemvelo egcwele ukwesaba, ukuvalelwa, kanye nobuhlungu. Zivame ukugcinwa endlini ngaphandle kokukhanya kwelanga, noma zihlishwa ngesikhathi esingaphansi kwesikhathi sazo sokuphila ngokwemvelo—zizalelwe ukufa ukuze kudliwe ngabantu. Ezinye izinhlobo, njengezingulube ne-turkeys, ziguquke kakhulu kusukela ezinkambeni zazo zasendle kangangokuthi zihlupheka kakhulu ngezinkingani zempilo, njengezinkingani zomhlane. Kulezi zimo, ukubavumela ukuba banyamalale kancane kungaba nomusa.
Umhlaba osekelwe ezitshalweni uzophinde udale isikhala esiningi sendalo. Izindawo ezinkulu ezisetshenziselwa ukulima ukudla kwezilwane zingabuyiselwa njengamahlathi, izindawo zokugcina izilwane zasendle, noma izindawo zokuhlala zezilwane zasendle. Kwezinye izifunda, singaze sikhuthaze ukubuyiswa kweminyango yezilwane ezifuywayo—njengezingulube zasendle noma izinkukhu zasehlathini—ezisiza ukulondoloza ukuhlukahluka kwezinto eziphilayo okuye kwacindezelwa ukulima kwezolimo.
Ekugcineni, emhlabeni osekelwe ezitshalweni, izilwane azisazokwanda ngenyo noma ukuxhashazwa. Zingaphila ngokukhululeka, ngokwemvelo, nangokuphepha ezindaweni zazo zemvelo, kunokuba ziboshwe ekuhluphekeni nasekufeni ngaphambi kwesikhathi.
Kuyakwamukelekile yini ukudla izilwane uma beziphile kahle futhi bazofa ngobuntu?
Uma sisebenzisa le ngqondo, ingabe kungaba kulungile ukubulala nokudla izinja noma amakati aphile impilo enhle? Ubani osinqandayo ukuthi sinqume ukuthi impilo yenye into ephilayo kufanele iphele nini noma ukuthi impilo yabo ibe “yanele”? Lezi zimpikiswano ziyizexcuse nje ezisetshenziselwa ukuthethelela ukubulala izilwane nokunciphisa icala lethu, ngoba ekujuleni, siyazi ukuthi akulungile ukuthatha impilo ngokungenasizathu.
Kodwa yini echaza "impilo enhle"? Sikholapho ukudweba umugqa wokuhlupheka? Izilwane, noma ngabe ziyizinkomo, izingulube, izinkukhu, noma izilwane esizithandayo esizigcine njengezihlobane njeng izinja namakati, zonke zinezifiso eziqinile zokusinda kanye nesifiso sokuphila. Ngokuzibulala, sithatha kubo into ebaluleke kakhulu enabo—izimpilo zabo.
Akudingekile nhlobo. Ukudla okusekelwe ezitshalweni okunempilo nokuphelele kusivumela ukuthi sihlangabezane nazo zonke izidingo zethu zokudla okunempilo ngaphandle kokulimaza ezinye izilwane. Ukukhetha indlela yokuphila esekelwe ezitshalweni akugcini nje ngokuvimbela ukuhlupheka okukhulu kwezilwane kodwa futhi kuzuzisa impilo yethu kanye nemvelo, kwakhe umhlaba onuthezekile futhi ozinzile.
Izinhlanzi azikwazi ukuzwa ubuhlungu, ngakho kungani zingadliwa?
Ucwaningo lwesayensi lubonisa ngokucacile ukuthi izinhlanzi zingazwa ubuhlungu futhi zihlupheke. Ukudoba kwezimboni kubangela ukuhlupheka okukhulu: izinhlanzi zichotshozwa emanetini, amaphiko azo angaqhuma uma ebuyiselwa phezulu, noma angafa kancane ngenxa yokuphelelwa umoya phezu kwedaki. Izinhlobo eziningi, njenge-salmon, nazo zifuywa kakhulu, lapho zibekezelela khona ukuminyana, izifo ezithathelanayo, kanye nama-parasites.
Izinhlanzi zihlakaniphile futhi ziyakwazi ukuziphatha okuyinkimbinkimbi. Ngokwesibonelo, ama-groupers nama-eels azibambisa ndawonye uma ezingela, asebenzisa izimpawu nezindikimba ukuxhumana nokuhlangana—ubufakazi bokuthi bahlakaniphile futhi bayakwazi ukuqaphela.
Ngaphandle kokuhlupheka kwezilwane ngazinye, ukudoba kuneziphumo ezimbi kakhulu kwezemvelo. Ukudoba ngokweqile kuye kwaqeda kuze kufike ku-90% wabanye abantu bezilwane zasemanzini, ngesikhathi esifanayo nokudotshula phansi kuthikameza imimango yolwandle ethambile. Iningi lezinhlanzi ezibanjwayo azidliwe ngabantu - cishe i-70% isetshenziselwa ukondla izinhlanzi ezifuywayo noma imfuyo. Ngokwesibonelo, itoni eyodwa yensalmo efuywayo idla amatonela amathathu wezinhlanzi zasendle. Kucacile ukuthi ukuthembela emaveni ezilwane, kuhlanganise nezinhlanzi, akulungile futhi akusimeme.
Ukuthatha ukudla okusekelwe ezitshalweni kugwema ukufaka isandla kulokhu kubhujiswa kwemvelo nokuhlupheka, ngesikhathi kunikeza zonke izakhi ezidingekayo ngendlela enakekelayo nengcolisi imvelo.
Izinkomba:
- Bateson, P. (2015). Inkoliso Yezilwane Nokuhlolwa Kobuhlungu.
https://www.sciencedirect.com/science/article/abs/pii/S0003347205801277 - I-FAO – Isimo Sokudoba Nokulinywa Kwezilwane zasemanzini 2022
https://openknowledge.fao.org/items/11a4abd8-4e09-4bef-9c12-900fb4605a02 - I-National Geographic – Ukudoba ngokweqile
www.nationalgeographic.com/environment/article/critical-issues-overfishing
Ezinye izilwane zibulala ukuze zidle, kungani singeke sikwenze?
Ngokungafani nezilwane zasendle ezidla inyama, abantu abaxhomekile ekubulaleni ezinye izilwane ukuze ziphile. Amabhubesi, izimpisi, nezinhlanzi zizingela ngoba abanakho okunye, kodwa thina sikhona. Sinamandla okukhetha ukudla kwethu ngokuqaphela nangokuziphatha.
Ukufuywa kwezilwane ngendlela yezimboni kuhlukile kakhulu kunesilwane esizingelayo esisebenza ngokwemvelo. Kuyinto eyenziwe umuntu eyenzelwe inzuzo, okuphoqa izigidigidi zezilwane ukuba zibekezelele ukuhlupheka, ukuvalelwa, izifo, nokufa ngaphambi kwesikhathi. Lokhu akudingekile ngoba abantu bangaphila kahle ngokudla okusekelwe ezitshalweni okunikeza zonke izakhi ezidingekayo.
Ngaphezu kwalokho, ukukhetha ukudla okusekelwe esitshalweni kwehlisa ukubhujiswa kwemvelo. Ukulima kwezilwane kuyindlela eholela ekusikweni kwamahlathi, ukungcoliswa kwamanzi, ukukhishwa kwegesi ebamba ukushisa, nokulahleka kwezinhlobonhlobo zezinto eziphilayo. Ngokugwema imikhiqizo yezilwane, singaphila impilo enempilo, egculisayo ngesikhathi esivikela ukuhlupheka okukhulu nokuvikela iplanethi.
Ngamafuphi, ngoba ezinye izilwane zibulala ukuze ziphile akusho ukuthi abantu kufanele bafane lokho. Sinezinketho—futhi ngaleyo nketho kuza nesibopho sokunciphisa ukulimala.
Angikwazi yini ukuba izinkomo zifuywe?
Cha, izinkomo azidingi abantu ukuba bazikhandle. Izinkomo zikhiqiza ubisi ngemva kokubeletha, njengazo zonke izilwane ezincelisayo. Endle, inkomo ingondla nencane yayo, futhi umjikelezo wokuzala nokukhiqizwa kobisi kuzolandela ngokwemvelo.
Embonini yobisi, nokho, izinkomo zikhweliswa ngokuphindaphindiwe futhi amathole azo athathwa ngokushesha ngemva kokuzalwa ukuze abantu bathathe ubisi esikhundleni salokho. Lokhu kubangela ukucindezeleka okukhulu nokuhlupheka kukho konke okubili unina kanye nethole. Amathole abesilisa ngokuvamile abulawa ngenxa yenyama yethole noma afuywe ngaphansi kwezimo ezimbi, futhi amathole abesifazane aphoqeleka ukuba angenele emjikelezweni ofanayo wokuxhashazwa.
Ukukhetha indlela yokuphila esuselwa ezitshalweni kusivumela ukuthi sigweme ukusekela lolu hlelo. Abantu abadingi ubisi ukuba nempilo enhle; zonke izakhi ezibalulekile zingatholakala ekudleni okusekelwe ezitshalweni. Ngokuya ezitshalweni, sivimbela ukuhlupheka okungadingekile futhi sisize izinkomo zibe nezimpilo ezikhululekile ekuxhashazweni, kunokuba siziphoqe emjikelezweni ongemona wokukhulelwa, ukuhlukaniswa, nokukhishwa kobisi.
Izinkukhu zizalela amaqanda noma kunjalo, yini engalungile kulokho?
Nakuba kuyiqiniso ukuthi izinkukhu zizalela amaqanda ngokwemvelo, amaqanda abantu abawathenga ezitolo abakaze akhiqizwe ngendlela yemvelo. Ekukhiqizeni amaqanda kwezokushishina, izinkukhu zifuywa ngendlela ephathene kakhulu, ngokuvamile zingavunyelwe ukuzulazula ngaphandle, futhi ukuziphatha kwazo okungokwemvelo kuvinjelwe kakhulu. Ukuze baqhubeke bezalela ngesivinini esingokwemvelo, bangaphoqwa ukuba bazale futhi baphathwe kabi, lokhu kubangela ukucindezeleka, ukugula nokuhlupheka.
Amaduna amathole, engakwazi ukubeka amaqanda, ngokuvamile abulawa ngemva kokuchama, kaningi ngezindlela zobul cruelty ezifana nokugaya noma ukuminywa. Ngisho nezinkukhu ezisinda embonini yamaqanda zibulawa lapho ukukhiqiza kwabo kwehla, kaningi ngemva konyaka noma emibili nje, nakuba isikhathi sabo sokuphila ngokwemvelo side kakhulu.
Ukukhetha ukudla okusekelwe ezitshalweni kugwema ukweseka lolu hlelo lokuxhashazwa. Abantu abakudingi amaqanda ukuze babe nempilo - zonke izakhi ezibalulekile ezitholakala emaqandeni zingatholakala ezitshalweni. Ngokuya ezitshalweni, sisiza ukuvimbela ukuhlupheka kwezinkukhu eziyizigidi minyaka yonke futhi sivumele ukuba ziphile ngokukhululeka ekuphindaphindeni okuphoqelelwe, ekuvalelweni, nasekusweleni ukufa.
Awekho yini amakondlo okufanele agundiwe?
Izimbuzi zikhula uboya ngokwemvelo, kodwa umbono wokuthi zidinga abantu ukuze bazigunde uyadukisa. Izimbuzi zikhethelwe ukuzalanisa phakathi neminyaka eminingi ukuze zikhiqize uboya obuningi kakhulu kunozalo lwabo basendle. Uma zishiywe ukuba ziphile ngokwemvelo, uboya bazo luzokhula ngezinga elilawulekayo, noma luzokuchitha ngokwemvelo. Ukufuywa kwezimbuzi kwezolimo lwakhala izilwane ezingenakuphila ngaphandle kokungenelela kwabantu ngoba uboya bazo lukhula ngokweqile futhi kungaholela ezinkingeni zempilo ezinzima njengokutheleleka, izinkinga zokuhamba, nokushisa ngokweqile.
Ngisho nakwasezingxoxeni “ezinokuzwela” zezinyane, ukushefa kuyacindezela, kuvame ukwenziwa ngaphansi kwezimo ezingxamisekile noma ezingaphephile, futhi ngezinye izikhathi kwenziwa ngabasebenzi abaphatha izinyane kabi. Amabhokhwe angamaduna angase asuswe amalunga, imisila inqunywe, nezinyane zesifazane zibeletshwe ngenkani ukuze kuqhubeke ukukhiqizwa kwezinyane.
Ukukhetha indlela yokuphila esekelwe ezitshalweni kugwema ukweseka lezi zindlela. Uboya abudingekile ukuze abantu basinde — kunezinye izindlela eziningi ezisimeme, ezingenakuthula ezifana nekotoni, hemp, bamboo, kanye nemicu ebuyiselwe emuva. Ngokuya ezitshalweni, sinciphisa ukuhlupheka kwezigidi zezimbuzi ezizalelwa inzuzo futhi sivumele ukuba ziphile ngokukhululekile, ngokwemvelo, nangokuphepha.
Kodwa mina ngidle inyama ephilayo kanye nenyama engenayo imithi, imikhiqizo yobisi namaqanda noma kunjalo.
Kuyinto eyaziwayo ukuthi imikhiqizo yezilwane ethi "yokuzala" noma "yokuzulazula" ayinayo imizwa. Ngisho nasemapulazini angcono kakhulu asezulazula noma ezalayo, izilwane zisavinjwa ekuphileni impilo yemvelo. Isibonelo, izinkukhu ezingekhulu zingatshalwa ezindlwini ezinokufinyelela okulinganiselwe ngaphandle. Imidlwane yezinkukhu eyindoda, ethathwa njengengasasebenzi ekukhiqizeni amaqanda, ibulawa emahoreni nje ngemva kokuchama. Imidlwane ihlukaniswa nonina ngemva nje kokuzalwa, futhi imidlwane yezinkomo eyindoda ivame ukubulawa ngoba ayikwazi ukukhiqiza ubisi noma ayifanele inyama. Izingulube, izidakwane, nezinye izilwane ezilinyiwe zisala benqatshelwe ukuxhumana okuvamile komphakathi, futhi bonke babulawa ekugcineni lapho kuba lula kakhulu kunokubagcina bebomile.
Noma izilwane “zingase” zibe nezimo zokuphila ezingcono kancane kunasezimbonini, zisasinda futhi zife ngaphambi kwesikhathi. Amalebula wamahhala noma we-organic awashintshi iqiniso eliyisisekelo: lezi zilwane zikhona kuphela ukuze zixhashazwe futhi zibulawe ukuze abantu bazidle.
Kukhona nengxenye yezemvelo: ukuthembela kuphela enyameni ephilayo noma engenayo imingcele akuqiniseki. Kudinga umhlaba nezinsiza eziningi kakhulu kunokudla okusekelwe ezitshalweni, futhi ukwamukelwa okubanzi kusazoholela ekwenzeni izindlela zokulima eziphindaphindaphindayo.
Ukukhetha okuqinisekile ngempela, kokuziphatha nokuzinza ukuyeka ukudla inyama, ubisi namaqanda ngokuphelele. Ukhetha ukudla okusekelwe ezitshalweni kugwema ukuhlupheka kwezilwane, kuvikela imvelo futhi kusekela impilo ngaphandle kokubambeka.
Kufanele wenze ikati lakho noma inja ibe yi-vegan?
Yebo — ngokudla okufanele nezithasiselo, izidingo zokudla kwezinja namakati zingahlangatshezwa ngokugcwele ekudleni okusekelwe ezitshalweni.
Izinja zidla izinto eziningi futhi ziye zavela eminyakeni engu-10,000 edlule kanye nabantu. Ngokungafani nezimpisi, izinja zinemibungu yama-enzyme afana ne-amylase ne-maltase, evumela ukuba zigaye ama-carbohydrate nama-starches kahle. I-gut microbiome yabo iphinde iqukathe amagciwane akwazi ukwehlisa ukudla okusekelwe ezitshalweni nokukhiqiza ama-amino acid atholakala enyameni. Ngokudla okunalinganisela, okunegciwane elisekelwe ezitshalweni, izinja zingaphila kahle ngaphandle kwemikhiqizo yezilwane.
Amakati, njengabazingeli ezenzwangempela, adinga imisoco etholakala ngokwemvelo enyameni, njenge-taurine, uvithamini A, nama-amino acid athile. Kodwa-ke, ukudla kwekati okusekelwe ezitshalweni okwakhiwe ngokukhethekile kufaka le misoco ngemisindo yezitshalo, yamaminerali, kanye nemithombo yokwenziwa. Lokhu akukona okungokwemvelo kakhulu kunokondla ikati i-tuna noma inyama yenkomo etholakala emifelandaweni yezilwane - okuvame ukubandakanya ubungozi bokugula kanye nokuhlupheka kwezilwane.
Ukudla okuhlelekile, okunxeshezelwe okusekelwe ezitshalweni akuphephile nje kuphela ezinjeni nasemakati kodwa futhi kungaba nempilo engcono kunezidlo ezivamile ezisekelwe enyameni - futhi kuzuzisa iplanethi ngokunciphisa isidingo sokulima izilwane kwezezimboni.
Izinkomba:
- U-Knight, A., no-Leitsberger, M. (2016). I-Vegan uma iqhathaniswa nokudla kwezilwane okusekelwe enyameni: Ukubuyekeza. Izilwane (i-Basel).
https://www.mdpi.com/2076-2615/6/9/57 - UBrown, W.Y., nabanye (2022). Ukwanelisa kokudla kwe-vegan kwezilwane ezifuywayo. I-Journal of Animal Science.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9860667/ - Inqubo yeVegan - Izilwane ezidla imifino
https://www.vegansociety.com/news/blog/vegan-animal-diets-facts-and-myths
Sizenzani ngazo zonke lezi zinkukhu, izinkomo, nezingulube uma wonke umuntu esebenzisa ukudla okusekelwe ezitshalweni?
Kubalulekile ukukhumbula ukuthi ushintsho aluzokwenzeka ngobusuku obunye. Njengoba abantu abaningi beba ekudleni okusekelwe ezitshalweni, isidingo senyama, ubisi, namaqanda sizokwehla kancane kancane. Abalimi bazosabela ngokuzala izilwane ezimbalwa futhi baphendukele kwezinye izindlela zokulima, njengokutshala izithelo, imifino, nokusanhlamvu.
Ngokuhamba kwesikhathi, lokhu kusho ukuthi izilwane ezimbalwa zizozalwa zibe nempilo yokuvalelwa nokuhlupheka. Labo abasala bazoba nethuba lokuphila ezindaweni zemvelo, ezingenakwenziwa kabi. Esikhundleni sokuba nenkinga ngokushesha, umnyakazo womhlaba wonke wokudla okusekelwe ezitshalweni uvumela uguquko oluqhubekayo, olusimeme oluzuzisa izilwane, imvelo kanye nempilo yabantu.
Yini engalungile ngokudla uhlelo?
Izindlela eziningi zokufuya izinyosi ngeke zilimaze izinyosi. Amaduna izinyosi angase abe namaphiko asuswe noma afakwe inzalo yokwenziwa, futhi izinyosi zabasebenzi zingabulawa noma zilimala ngesikhathi sokuphathwa nokuthutha. Nakuba abantu bebefuya ubusi izinkulungwane zeminyaka, ukukhiqizwa kwesimanje okukhulu kwenza izinyosi zifane nezilwane ezifuywe emfabeni.
Ngenhambe, zikhona ezinye izindlela ezisekelwe ezitshalweni ezikuvumela ukuba ujabulele ubumnandi ngaphandle kokulimaza izinyosi, kuhlanganise:
Isirupi yerayisi – Isitolo esithambile, esingathathi hlangothi esenziwe ngerayisi eliphekiwe.
I-Maple syrup – Iswigisi esivela emseleni wemithi ye-maple, esicebile ngokuswayiza kanye nezakhiwo.
I-Sorghum – Isirupi elimnandi ngokwemvelo elinokunambitheka okuncane okumnandi.
Sucanat – Ushukela weshukela ongacwengiswanga ogcina i-molasses yemvelo ukuze uthole ukunambitheka nezakhi.
I-barley malt – Isitolo esenziwe ngesilonda esihlwaywayo, esivame ukusetshenziswa ekwenzeni isikithi naseziphuzweni.
Isirupi yemeple – Isitolo sakudala esivela kujusi lwemithi yemeple, esicebile ngokusha kanye nezinsimbi.
Ushukela womgongo we-Organic – Ushukela womgongo ohlanzekile ocutshungulwe ngaphandle kwamalahle.
Ukugxiliswa kwezithelo - Izithasiselo zemvelo ezenziwe ngokugxiliswa kwejusi yezithelo, ezinikeza amavitamini nama-antioxidants.
Ngokukhetha lezi zindlela ezingezinhle, ungajabulela ubumnandi ekudleni kwakho ngesikhathi ufuna ukugwema ukulimaza izinyosi nokusekela uhlelo lokudla olunenzwela nelusimeme.
Kungani ungishaye? Angikwazi ukubulala isilwane.
Akukhona ngokukubeka icala wena siqu, kodwa izinqumo zakho zisekela ngokuqondile ukubulawa. Njalo lapho uthenga inyama, ubisi, noma amaqanda, upha imali kumuntu ukuze abulale. Isenzo singase singabi sakho, kodwa imali yakho yenza ukuba kwenzeke. Ukukhetha ukudla okusekelwe ezitshalweni kuyindlela kuphela yokuyeka ukuxhasa lo mlimi.
Akunakwenzeka yini ukuba nokulima kwezilwane okusimeme nokokuziphatha, njengenyama ephilayo noma yendawo, ubisi, noma amaqanda?
Ngenkathi ukulima okuphilayo noma kwendawo kungase kuzwakale kungenangqondo, izinkinga eziyinhloko zokulima kwezilwane zihlala zilunge. Ukukhuphula izilwane ukuze zidle ngokwemvelo kudinga umhlaba, amanzi, namandla amaningi kakhulu kunokukhula kwezitshalo ngqo ukuze kudliwe ngabantu. Ngisho nalapho “amasaha amahle kakhulu” akhiqiza ukukhishwa kwegesi yasezulwini, anikele ekuswakeni kwamahlathi, futhi akhiqize imfucuza nokungcoliswa kwemvelo.
Ngokombono wokuziphatha, amalebula afana ne-"organic," "free-range," noma "humane" awashintshi iqiniso lokuthi izilwane zizalwa, zilawulwa, futhi ekugcineni zibulawe isikhathi eside ngaphambi kokuphila kwazo okungokwemvelo. Izinga lokuphila lingase lihluke kancane, kodwa umphumela uhlala ufana: ukuxhashazwa nokubulawa.
Izinhlelo zokudla ezizinzile nezilungile zenzelwe izitshalo. Ukukhetha ukudla okusekelwe ezitshalweni kunciphisa umthelela kwezemvelo, konga izinsiza, futhi kugweme ukuhlupheka kwezilwane - izinzuzo ukuthi ukufuywa kwezilwane, noma ngabe kunjani "okuzinzile" kukhonzisiwe, akukwazi ukunikeza.
