Eminyakeni yamuva nje, ukuthandwa kwe-veganism kuye kwanda njengoba abantu abaningi beqaphela umthelela wezinketho zabo zokudla empilweni yabo. Nakuba sekuxoxiwe ngezimiso zokuziphatha kanye nezemvelo zokudla okusekelwe ezitshalweni, izinzuzo zezempilo ezingaba khona ze-veganism manje seziyanakwa kakhulu. Izifo ezingamahlalakhona, njengesifo senhliziyo, isifo sikashukela, nomdlavuza, ziphakathi kwezimbangela eziyinhloko zokufa emhlabeni wonke, futhi ubufakazi bubonisa ukuthi ukudla kudlala indima ebalulekile ekukhuleni kwazo. Ngakho-ke, indima ye-veganism ekuvimbeleni izifo ezingapheli ifundwa kabanzi, futhi imiphumela iyaphoqa. Lesi sihloko sihlose ukuhlola umthelela ongaba khona wokudla okusekelwe esitshalweni empilweni yonke kanye nekhono layo lokuvimbela izifo ezingapheli. Sizongena ocwaningweni futhi sihlole imisoco ethile kanye nezinhlanganisela ezitholakala ekudleni kwe-vegan okungase kube nomthelela ekuthuthukisweni kwemiphumela yezempilo kanye nokuvimbela izifo. Ngaphezu kwalokho, sizoxoxa ngezinselele kanye nokungaqondi kahle okuphathelene ne-veganism futhi sibhekane nombuzo wokuthi ingabe ukudla okusekelwe ezitshalweni kungayithuthukisa ngempela impilo. Hlanganyela nathi njengoba sihlola amandla e-veganism njengethuluzi elinamandla ekuvimbeleni izifo ezingamahlalakhona.
Izidlo ezisekelwe ezitshalweni zinciphisa ingozi yezifo
Ucwaningo oluningi luye lwabonisa ukuthi ukulandela ukudla okusekelwe ezitshalweni kunganciphisa kakhulu ingozi yezifo ezingapheli. Ukudla okucebile izithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, namantongomane kunikeza izakhi ezibalulekile kanye nama-antioxidants akhuthaza impilo yonke kanye nokuphila kahle. Ucwaningo lubonisa ukuthi ukudla okusekelwe ezitshalweni kunganciphisa ingozi yesifo senhliziyo, ukukhuluphala, uhlobo 2 sikashukela, kanye nezinhlobo ezithile zomdlavuza. Okuqukethwe kwe-fiber ephezulu ekudleni okusekelwe ezitshalweni kusiza ukugcina amazinga e-cholesterol enempilo futhi kukhuthaze ukugaya okufanele. Ukwengeza, ukudla okusekelwe ezitshalweni ngokuvamile kuphansi kumafutha agcwele kanye ne-cholesterol, okunciphisa ingozi yesifo senhliziyo. Ngokwamukela ukudla okusekelwe ezitshalweni, abantu ngabanye bangathatha indlela esheshayo empilweni yabo futhi banciphise amathuba okuba nezifo ezingelapheki.
I-Veganism ikhuthaza ukusetshenziswa kokudla okuphelele
I-Veganism ikhuthaza ukusetshenziswa kokudla okuphelele, okucutshungulwa kancane futhi kugcine imisoco yakho yemvelo. Ukudla okuphelele kuhlanganisa izithelo, imifino, okusanhlamvu, okusanhlamvu, amantongomane kanye nembewu. Lokhu kudla okusekelwe ezitshalweni kucebile ngamavithamini, amaminerali, i-fiber, nama-antioxidants, konke okubalulekile ekugcineni impilo enhle. Ngokugxila ekusetshenzisweni kokudla okuphelele, ama-vegans angaqinisekisa ukuthi ukudla kwawo kunomsoco futhi kunikeza izakhi eziningi ezibalulekile ezibalulekile. Lokhu kugcizelelwa kokudla okuphelele futhi kukhuthaza abantu ukuthi bagweme ukudla okugayiwe futhi okucolisisiwe okuvame ukuba noshukela omningi, amafutha angenampilo, nezithasiselo zokwenziwa. Ngokukhetha ukudla okuphelele, ama-vegans angathuthukisa umsoco wawo wonke futhi anciphise ingozi yezifo ezingapheli ezihlobene nokukhetha okungalungile kokudla.
Izinzuzo zokunciphisa imikhiqizo yezilwane
Ukunciphisa ukusetshenziswa kwemikhiqizo yezilwane kunikeza izinzuzo ezimbalwa ezifaka isandla ekwenzeni ngcono impilo. Ngokwamukela ukudla okusekelwe ezitshalweni kanye nokunciphisa ukudla okusekelwe ezilwaneni, abantu banganciphisa ukudla kwabo amafutha agcwele kanye ne-cholesterol. Lokhu kungaholela ekwehleni kwengozi yokuthuthukisa izifo zenhliziyo, njengesifo senhliziyo nesifo sohlangothi. Ukwengeza, ukudla okusekelwe ezitshalweni ngokuvamile kuphezulu ku-fiber, ekhuthaza impilo yokugaya, ilawula amazinga kashukela egazini, futhi ingase yehlise ingozi yokuba nesifo sikashukela sohlobo 2. Ngaphezu kwalokho, ukukhetha okukhethwa kukho okusekelwe ezitshalweni kunganikeza izinhlobonhlobo eziningi ze-phytonutrients kanye nama-antioxidants, okuye kwaxhunyaniswa nokunciphisa ukuvuvukala kanye nengozi ephansi yezinhlobo ezithile zomdlavuza. Ngokunciphisa ukuthembela emikhiqizweni yezilwane kanye nokwamukela ukudla okusekelwe ezitshalweni, abantu ngabanye bangathuthukisa inhlalakahle yabo iyonke futhi banciphise amathuba okuba nezifo ezingelapheki ezihlobene nokudla okuphezulu kwemikhiqizo yezilwane.
Ucwaningo lusekela i-veganism yokuvimbela
Ucwaningo oluningi lunikeze ubufakazi obunamandla obusekela indima ye-veganism ekuvimbeleni izifo ezingapheli. Ucwaningo luye lwabonisa ngokungaguquki ukuthi ukudla okusekelwe ezitshalweni okucebile izithelo, imifino, okusanhlamvu, nemifino kunganciphisa kakhulu ingozi yokuba nezimo ezinjengokukhuluphala ngokweqile, umfutho wegazi ophakeme, kanye nezifo zenhliziyo nemithambo yegazi. Ngokwesibonelo, ucwaningo olwanyatheliswa kuyi-Journal of the American Heart Association lwathola ukuthi abantu abalandela ukudla kwe-vegan babenomfutho wegazi ophansi kanye namazinga e-cholesterol uma kuqhathaniswa naleyo mikhiqizo yezilwane edlayo. Ukwengeza, ucwaningo olwenziwa yi-American Diabetes Association lubonise ukuthi ukwamukela ukudla okusekelwe ezitshalweni kungalawula ngempumelelo futhi kuvimbele ukuqala kohlobo 2 lwesifo sikashukela. Lokhu okutholakele kuqokomisa amandla okudla okusekelwe ezitshalweni ekukhuthazeni impilo yesikhathi eside nokuvimbela izifo, okuqinisa ukubaluleka kokucabangela i-veganism njengendlela yokudla esebenzayo yokuthuthukisa inhlalakahle jikelele.
Ukudla okunefiber ephezulu kuvikela izifo
Ukudla okune-fiber ephezulu kuye kwaxhunyaniswa ngokuqhubekayo nokuvikelwa ezifweni ezihlukahlukene. Ucwaningo oluningi luye lwabonisa ukuthi ukudla okucebile ku-fiber kungaba nomthelela omkhulu ekunciphiseni ingozi yokuthuthukisa izifo ezingapheli. I-fiber idlala indima ebalulekile ekugcineni uhlelo lokugaya ukudla olunempilo, lukhuthaze ukugeleza kwamathumbu okuvamile, nokuvimbela ukuqunjelwa. Ngaphezu kwalokho, kuhlotshaniswa nengozi ephansi yokuba nezimo ezinjengomdlavuza we-colorectal, isifo senhliziyo, kanye nesifo sikashukela sohlobo 2. Ukusetshenziswa kokudla okune-fiber okucebile okufana nokusanhlamvu, izithelo, imifino, nemifino, kungasiza ukulawula amazinga kashukela egazini, ukwehlisa amazinga e-cholesterol, futhi kukhuthaze ukusutha, okwenza kube lula ukugcina isisindo esinempilo. Ukufaka ukudla okune-fiber ephezulu ekudleni okusekelwe ezitshalweni kunganikeza izinzuzo eziningi zezempilo futhi kube nomthelela empilweni enhle nokuvimbela izifo.
Amaprotheni asekelwe ezitshalweni anikeza izakhi ezibalulekile
Amaprotheni asekelwe ezitshalweni anikeza inqwaba yemisoco ebalulekile ebalulekile ekugcineni impilo enhle. Ngokungafani namaprotheni asekelwe ezilwaneni, avame ukuza namazinga aphezulu amafutha agcwele kanye ne-cholesterol, amaprotheni asekelwe ezitshalweni anikeza enye indlela enempilo ngaphandle kokuyekethisa ukondleka. Imifino efana nodali, uphizi, nobhontshisi omnyama, iyimithombo emihle kakhulu yamaprotheni, i-fiber, i-folate nensimbi. Amantongomane nembewu nakho kucebile ngamaprotheni, amafutha anempilo, kanye nama-micronutrients afana ne-magnesium novithamini E. Ukwengeza, imikhiqizo esekwe kusoya njenge-tofu ne-tempeh inikeza iphrofayela ephelele ye-amino acid futhi inenzuzo ikakhulukazi kwabadla imifino kanye nabadla imifino. Ngokuhlanganisa amaprotheni asekelwe ezitshalweni ekudleni okulinganiselayo, abantu ngabanye bangahlangabezana nezidingo zabo zansuku zonke zamaphrotheni kuyilapho bevuna izinzuzo zezinye izakhi ezibalulekile ezifaka isandla enhlalakahleni yonke kanye nokuvimbela izifo ezingapheli.
I-Veganism ithuthukisa impilo yenhliziyo nemithambo yegazi
Ucwaningo olukhulayo luphakamisa ukuthi ukwamukela ukudla kwe-vegan kungathuthukisa kakhulu impilo yenhliziyo. Ukudla okusekelwe ezitshalweni kune-cholesterol ngokwemvelo namafutha agcwele, avame ukutholakala emikhiqizweni yezilwane. Lezi zici zokudla ziyaziwa ukuthi zineqhaza ekuthuthukiseni isifo senhliziyo, imbangela ehamba phambili yokufa emhlabeni wonke. Ngokuqeda noma ukunciphisa ukudla okusekelwe ezilwaneni, abantu banganciphisa ukudla kwabo amafutha ayingozi ne-cholesterol, ngaleyo ndlela behlise ingozi yomfutho wegazi ophakeme, isifo sokuqina kwemithambo yegazi, nezinye izimo zenhliziyo nemithambo yegazi. Ngaphezu kwalokho, ukudla okusekelwe ezitshalweni ngokuvamile kucebile ku-fiber, ama-antioxidants, nama-phytochemicals, konke okuhlotshaniswa nempilo yenhliziyo ethuthukisiwe. Lezi zinhlanganisela ezisekelwe ezitshalweni zisiza ukunciphisa ukuvuvukala, ukwehlisa umfutho wegazi, nokuthuthukisa amaphrofayili e-lipid yegazi. Ukufaka ukudla kwe-vegan njengengxenye yendlela ebanzi yempilo yenhliziyo nemithambo yegazi kungaba nezinzuzo ezibalulekile ekuvimbeleni izifo ezingamahlalakhona kanye nokukhuthaza inhlalakahle yonke.
Ukufaka ukudla kwe-vegan kungazuza
Ukufaka ukudla kwe-vegan kunganikeza uhla lwezinzuzo ezingaphezu kwempilo yenhliziyo nemithambo yegazi. Ucwaningo luphakamisa ukuthi ukudla okusekelwe ezitshalweni kungasebenza ngempumelelo ekuvimbeleni nasekulawuleni izifo ezingamahlalakhona njengesifo sikashukela sohlobo 2 kanye nezinhlobo ezithile zomdlavuza. Izidlo ezisekelwe ezitshalweni ngokuvamile zine-fiber ephezulu, esiza ekugayeni ukudla futhi esiza ekulawuleni amazinga kashukela egazini. Ukwengeza, ukuchichima kwama-antioxidants atholakala ekudleni okusekelwe ezitshalweni kungasiza ukuvikela ekucindezelekeni kwe-oxidative futhi kunciphise ingozi yokulimala kwamaselula. Ngaphezu kwalokho, ukwamukela indlela yokuphila ye-vegan kungaba nomthelela ekulawuleni isisindo, njengoba ukudla okusekelwe ezitshalweni kuvame ukuba nama-kilojoule aphansi namafutha uma kuqhathaniswa nokudla okubandakanya imikhiqizo yezilwane. Sekukonke, ukufaka ukudla kwe-vegan ekudleni komuntu kungaba isinyathelo esibalulekile sokuthuthukisa impilo yonke kanye nokunciphisa ubungozi bezifo ezingamahlalakhona.
Sengiphetha, ubufakazi obusekela indima ye-veganism ekuvimbeleni izifo ezingamahlalakhona bukhula buqina nsuku zonke. Nakuba ucwaningo olwengeziwe ludingeka, kuyacaca ukuthi ukudla okusekelwe ezitshalweni kungaba nezinzuzo ezibalulekile empilweni yonke futhi kunciphise ingozi yezifo ezingapheli. Njengabasebenzi bezokunakekelwa kwempilo, kubalulekile ukuzifundisa thina neziguli zethu mayelana nezinzuzo ezingaba khona zokwamukela indlela yokuphila ye-vegan futhi sizikhuthaze ukuthi zenze izinqumo zokudla ezinolwazi ukuze zibe nempilo enhle. Masilwele ukuba nekusasa elinempilo lethu nemiphakathi yethu ngokubheka umthelela wokukhetha kwethu ukudla empilweni yethu.
FAQ
Yiziphi izifo eziyinhloko ezingalapheki ezingavinjelwa noma ziphathwe ngokudla kwe-vegan?
Ukudla kwe-vegan kungasiza ekuvimbeleni noma ukuphatha izifo ezahlukahlukene ezingamahlalakhona. Ezinye zazo eziyinhloko zihlanganisa isifo senhliziyo, isifo sikashukela sohlobo 2, umfutho wegazi ophakeme, ukukhuluphala, nezinhlobo ezithile zomdlavuza. Ngokuqeda imikhiqizo yezilwane futhi ugxile ekudleni kwezitshalo okuphelele, ama-vegans ngokwemvelo adla i-fiber eyengeziwe, ama-antioxidants, kanye nezakhamzimba ezinenzuzo. Lokhu kungaholela emazingeni aphansi e-cholesterol, ukulawula ushukela wegazi okuthuthukisiwe, ukunciphisa ukuvuvukala, nokuncipha kwesisindo. Kodwa-ke, kubalulekile ukuqaphela ukuthi ukudla kwe-vegan akusona isiqinisekiso futhi ezinye izici zokuphila nazo zidlala indima ekuvimbeleni nasekulawuleni izifo ezingapheli. Ukubonisana nochwepheshe bezokunakekelwa kwezempilo kuhlala kunconywa.
Ukudla okusekelwe ezitshalweni kusiza kanjani ekwehliseni ingozi yokuba nezifo ezingelapheki?
Ukudla okusekelwe ezitshalweni kunomthelela ekwehliseni ubungozi bokuthola izifo ezingamahlalakhona ngokuhlinzeka ngokudla okuphezulu kwe-fiber, ama-antioxidants, kanye nezakhamzimba ezibalulekile ngenkathi kuphansi kumafutha agcwele kanye ne-cholesterol. I-fiber isiza ukukhuthaza ukugaya okunempilo futhi inciphise ubungozi bezimo ezifana nokuqunjelwa, i-diverticulosis, nomdlavuza we-colorectal. Ama-Antioxidants atholakala ezithelweni nasemifino asiza ukuvikela ekulimaleni kwamangqamuzana nokuvuvukala, enciphisa ingozi yezimo ezifana nesifo senhliziyo nezinhlobo ezithile zomdlavuza. Ukwengeza, ukudla okusekelwe ezitshalweni kuvame ukwehlisa amafutha agcwele kanye ne-cholesterol, okuhlotshaniswa nengozi eyengeziwe yezifo zenhliziyo. Sekukonke, ukudla okusekelwe ezitshalweni kungasiza ekukhuthazeni impilo engcono kakhulu futhi kunciphise ingozi yezifo ezingapheli.
Ingabe zikhona izakhamzimba ezithile okufanele ama-vegan azinake kakhulu ukuze agweme izifo ezingamahlalakhona?
Yebo, kunezakhamzimba ezimbalwa ama-vegans okudingeka azinake kakhulu ukuze avikele izifo ezingamahlalakhona. Lokhu kufaka phakathi i-vitamin B12, i-omega-3 fatty acids, i-iron, i-calcium, novithamini D. I-Vitamin B12 itholakala kakhulu emikhiqizweni yezilwane, ngakho-ke ama-vegans angase adinge ukwengezela noma adle ukudla okuqinisiwe ukuze kuqinisekiswe ukudla okwanele. I-Omega-3 fatty acids, ikakhulukazi i-EPA ne-DHA, ivame ukutholakala ezinhlanzini kodwa ingatholakala emithonjeni esekelwe ezitshalweni efana ne-flaxseeds nama-walnuts. I-iron, i-calcium, ne-vitamin D ingatholakala ekudleni okusekelwe ezitshalweni, kodwa izilwane zezilwane kufanele ziqinisekise ukuthi zidla ngokwanele ngokudla okunomsoco noma zicabangele ukwesekwa uma kunesidingo.
Ingabe ukudla kwe-vegan kungasebenza ngokulinganayo ekuvimbeleni izifo ezingapheli uma kuqhathaniswa nezinye izindlela zokudla, njengokudla kwaseMedithera?
Yebo, ukudla kwe-vegan kungasebenza ngokulinganayo ekuvimbeleni izifo ezingapheli uma kuqhathaniswa nezinye izindlela zokudla, njengokudla kwaseMedithera. Ukudla kwe-vegan okuhlelwe kahle kunganikeza zonke izakhi ezidingekayo, okuhlanganisa amaprotheni, amavithamini, amaminerali, namafutha anempilo, kuyilapho ugwema imikhiqizo yezilwane ehlanganiswe nezifo ezingapheli. Ucwaningo lubonisa ukuthi ukudla kwe-vegan kunganciphisa ingozi yesifo senhliziyo, umfutho wegazi ophakeme, uhlobo lwesifo sikashukela sohlobo 2, kanye nezinhlobo ezithile zomdlavuza. Kodwa-ke, kubalulekile ukuqaphela ukuthi ukuphumelela kwanoma yikuphi ukudla ekuvimbeleni izifo ezingalapheki nakho kuncike kwezinye izici ezifana nendlela yokuphila iyonke, ukuzivocavoca umzimba, kanye nofuzo.
Yibuphi ubufakazi besayensi obusekela indima ye-veganism ekuvimbeleni izifo ezingapheli, futhi ingabe kukhona ukulinganiselwa noma izingxabano ezizungezile lesi sihloko?
Ubufakazi besayensi busekela ukuthi ukudla kwe-vegan okuhlelwe kahle kungasiza ekuvimbeleni izifo ezingapheli. Ucwaningo lukhombisa ukuthi ama-vegans anengozi ephansi yokuba nezimo ezifana nesifo senhliziyo, umfutho wegazi ophakeme, isifo sikashukela sohlobo 2, kanye nomdlavuza othile. Lokhu kubangelwa ukudla okuphezulu kokudla okusekelwe ezitshalweni, okucebile ku-fiber, ama-antioxidants, nama-phytochemicals. Nokho, kukhona ukulinganiselwa nezingxabano. Okunye ukukhathazeka kumayelana nokushoda kwezakhamzimba uma ukudla kungalingani kahle, ikakhulukazi kuvithamini B12, iron, kanye ne-omega-3 fatty acids. Ukwengeza, kunenkulumompikiswano eqhubekayo mayelana nemiphumela yesikhathi eside yokudla kwe-vegan, kanye nokuchema okungenzeka ocwaningweni. Kudingeka izifundo ezengeziwe ukuze uqonde kangcono le mikhawulo nezingxabano.
