Isifo sikashukela yisifo esingamahlalakhona esithinta izigidi zabantu emhlabeni jikelele. Sibonakala ngokungakwazi komzimba ukulawula amazinga kashukela egazini ngendlela efanele, okuholela emazingeni aphezulu kashukela egazini. Lokhu kungaba nemiphumela emibi kakhulu, njengokulimala kwezitho nezicubu, uma kungaphathwa. Ngenkathi izindlela zokwelapha zendabuko zesifo sikashukela zivame ukubandakanya imithi kanye nokwelashwa nge-insulin, kunesithakazelo esikhulayo sokuhlola ezinye izindlela, njengokushintsha kokudla. Eminyakeni yamuva nje, ukudla kwe-vegan kuye kwathandwa ngenxa yezinzuzo zako ezingaba khona zempilo, okuhlanganisa nendima yako engaba khona ekuphatheni isifo sikashukela kanye namazinga kashukela egazini. Kulesi sihloko, sizohlola isayensi ngemuva kokudla kwe-vegan kanye nemiphumela yako engaba khona kwisifo sikashukela, kanye nokunikeza amathiphu asebenzayo okufaka le ndlela yokuphila ekuphatheni isifo sikashukela. Kungakhathaliseki ukuthi ungumuntu ophila nesifo sikashukela noma uchwepheshe wezempilo ofuna ukufunda kabanzi, lesi sihloko sizosebenza njengomthombo obalulekile ekuqondeni indima yokudla kwe-vegan ekuphatheni isifo sikashukela kanye namazinga kashukela egazini.
Ukudla okusekelwe ezitshalweni kungathuthukisa ukuzwela kwe-insulin.
Izifundo eziningi zikhombisile ukuthi ukwamukela ukudla okusekelwe ezitshalweni kungaba nomthelela omuhle ekuzweleni kwe-insulin, okwenza kube yindlela yokudla ephumelelayo yokuphatha isifo sikashukela kanye namazinga kashukela egazini. Ukudla okusekelwe ezitshalweni kuvame ukucebile nge-fiber, kunamafutha agcwele aphansi, futhi kutholakala okusanhlamvu okuphelele, izithelo, imifino, ubhontshisi, namantongomane amaningi. Lezi zingxenye zokudla zisebenza ndawonye ukuhlinzeka ngezakhamzimba ezibalulekile, ama-antioxidants, kanye namakhemikhali e-phyto akhuthaza ukusebenza kangcono kwe-insulin kanye ne-metabolism ye-glucose. Ngaphezu kwalokho, ukudla okusekelwe ezitshalweni kuye kwahlotshaniswa nokunciphisa isisindo, ukuvuvukala okuncishisiwe, kanye nempilo yenhliziyo ethuthukisiwe, konke okubangela ukuzwela kwe-insulin okuthuthukisiwe. Ukufaka ukudla okusekelwe ezitshalweni ohlelweni lokuphatha isifo sikashukela kunganikeza abantu ithuluzi elengeziwe emizamweni yabo yokulawula amazinga kashukela egazini nokuthuthukisa impilo iyonke.
Yehlisa ingozi yokuba nesifo sikashukela.
Ukudla ukudla okune-vegan kuye kwahlotshaniswa nengozi ephansi yokuba nesifo sikashukela. Ucwaningo luye lwabonisa ukuthi ukulandela ukudla okune-vegan kungasiza ekuthuthukiseni ukuzwela kwe-insulin, ukunciphisa ukumelana ne-insulin, kanye nokwehlisa amazinga kashukela egazini okuzila ukudla. Okuqukethwe okuphezulu kwe-fiber ekudleni okune-plant kukhuthaza ukusutha futhi kusiza ukulawula amazinga kashukela egazini ngokunciphisa ukumuncwa kwe-glucose. Ngaphezu kwalokho, ukudla okune-plant ngokuvamile kunamafutha agcwele futhi kuqukethe ama-antioxidants amaningi, angavikela ekucindezelekeni kwe-oxidative kanye nokuvuvukala, kokubili okuyizinto eziyingozi zokuthuthukisa isifo sikashukela. Ukufaka ukudla okune-vegan endleleni yakho yokuphila kungaba isu eliphumelelayo ekunciphiseni amathuba okuthuthukisa isifo sikashukela kanye nokugcina ukulawulwa okuhle koshukela egazini.
Kunciphisa amazinga kashukela egazini ngokwemvelo.
Inzuzo ebalulekile yokwamukela ukudla kwe-vegan ekuphatheni isifo sikashukela kanye namazinga kashukela egazini yikhono layo lokunciphisa amazinga kashukela egazini ngokwemvelo. Ukudla okusekelwe ezitshalweni ngokuvamile kuphansi ku-glycemic index, okusho ukuthi kunomthelela omncane emazingeni kashukela egazini uma kuqhathaniswa nokudla okunama-carbohydrate amaningi kanye nokudla okucutshunguliwe. Izithelo, imifino, okusanhlamvu okuphelele, kanye nemifino kuhlinzeka ngezakhamzimba ezibalulekile kanye ne-fiber esiza ukulawula ushukela wegazi ngokunciphisa ukumuncwa kwawo egazini. Ngaphezu kwalokho, ukudla okusekelwe ezitshalweni ngokuvamile kucebile ngama-antioxidants, angasiza ekuvikeleni ekulimaleni kwamangqamuzana okubangelwa amazinga aphezulu kashukela egazini. Ngokufaka ukudla okuhlukahlukene okusekelwe ezitshalweni okugcwele izakhamzimba ekudleni kwakho, unganciphisa futhi ugcine amazinga kashukela egazini anempilo ngempumelelo, unikele ekuphathweni kangcono kwesifo sikashukela.
Ukudla okune-fiber ephezulu kusiza ekuqiniseni ushukela egazini.
Ukugxila ekudleni okune-fiber ephezulu kuyisici esibalulekile sokuphatha amazinga kashukela egazini ekudleni kwe-vegan. I-fiber idlala indima ebalulekile ekuqiniseni ushukela wegazi ngoba yehlisa ukumuncwa kwe-glucose egazini. Le nqubo yokugaya ukudla ehamba kancane ivimbela ukwanda nokwehla koshukela egazini, okusiza ukugcina izinga likashukela elilinganiselayo nelizinzile. Ukudla okune-fiber ephezulu njengokusanhlamvu okuphelele, izithelo, imifino, kanye nemifino kuyizinketho ezinhle kakhulu kubantu abanesifo sikashukela njengoba kunikeza ukukhululwa kwamandla okuqhubekayo ngenkathi kukhuthaza imizwa yokugcwala. Ukufaka lokhu kudla okune-fiber eningi ekudleni kwakho kwe-vegan kungasiza ekusekeleni amazinga kashukela egazini azinzile futhi kufake isandla ekuthuthukisweni kokuphathwa kwesifo sikashukela.
Ukudla kwe-vegan kungathuthukisa impilo yenhliziyo.
Ngaphezu kwezinzuzo zayo zokuphatha amazinga kashukela egazini, ukwamukela ukudla kwe-vegan kungaba nomthelela omuhle empilweni yenhliziyo. Izifundo eziningi zikhombisile ukuthi ukudla okusekelwe ezitshalweni, okucebile ngezithelo, imifino, okusanhlamvu okuphelele, kanye nemifino, kungasiza ekunciphiseni ingozi yezifo zenhliziyo. Ukungabikho kwemikhiqizo yezilwane ekudleni kwe-vegan kusho ukudla okuphansi kwamafutha agcwele kanye ne-cholesterol, okwaziwa ukuthi kunegalelo ezinkingeni zenhliziyo. Esikhundleni salokho, ukudla okusekelwe ezitshalweni kunikeza izakhamzimba ezibalulekile njenge-fiber, ama-antioxidants, namafutha anempilo akhuthaza impilo yenhliziyo. Ngaphezu kwalokho, ukudla kwe-vegan kuye kwahlotshaniswa nomfutho wegazi ophansi, amazinga e-cholesterol athuthukisiwe, kanye nengozi encishisiwe yokuthola isifo senhliziyo. Ngokwamukela ukudla kwe-vegan, abantu bangathatha izinyathelo zokuthuthukisa impilo yenhliziyo yabo kanye nenhlalakahle iyonke.
Ukufaka okusanhlamvu okuphelele okuningi okuzuzisayo.
Ukufaka okusanhlamvu okuningi okuphelele ekudleni kwe-vegan kunganikeza izinzuzo eziningi zokuphatha isifo sikashukela kanye namazinga kashukela egazini. Okusanhlamvu okuphelele, njengelayisi elinsundu, i-quinoa, kanye ne-oats, kucebile nge-fiber, okunciphisa ukumuncwa kwe-glucose egazini. Lokhu kusiza ukuvimbela ukunyuka kwamazinga kashukela egazini futhi kukhuthaze impendulo ye-insulin eqinile. Ngaphezu kwalokho, ama-carbohydrate ayinkimbinkimbi atholakala kokusanhlamvu okuphelele anikeza amandla aqhubekayo futhi asize abantu bazizwe besuthi isikhathi eside, kunciphisa isilingo sokuzitika ngokudla okulula okungenampilo noma ukudla ngokweqile. Okuqukethwe kwe-fiber ephezulu kokusanhlamvu okuphelele nakho kusiza ekuthuthukiseni ukugaya ukudla nokugcina isisindo esinempilo, okuyizinto ezibalulekile ekuphatheni isifo sikashukela. Ngokufaka okusanhlamvu okuhlukahlukene okuphelele ekudleni kwabo kwe-vegan, abantu bangathuthukisa ikhono labo lokulawula amazinga kashukela egazini nokusekela impilo iyonke.
Ukunciphisa ukudla okucutshunguliwe kubalulekile.
Ekulawuleni isifo sikashukela kanye namazinga kashukela egazini, ukunciphisa ukudla okucutshunguliwe kudlala indima ebalulekile. Ukudla okucutshunguliwe kuvame ukuba noshukela owengeziwe, amafutha angenampilo, kanye nama-carbohydrate acwengekile, konke okungabangela amazinga kashukela egazini angazinzile. Ngokukhetha ukudla okuphelele, okungacutshunguliwe, abantu banganciphisa ukudla kwabo lezi zithako eziyingozi futhi bakhuthaze ukulawulwa okungcono kwe-glycemic. Ukudla okuphelele, njengezithelo, imifino, ubhontshisi, namantongomane, kuhlinzeka ngezakhamzimba ezibalulekile ngaphandle koshukela owengeziwe kanye nezithasiselo zokwenziwa ezivame ukutholakala ekudleni okucutshunguliwe. Ngaphezu kwalokho, lezi zinketho ezingacutshunguliwe zivame ukuba ne-fiber ephezulu, esiza ekulawuleni amazinga kashukela egazini kanye nokukhuthaza ukusutha. Ngokwenza umzamo oqondile wokunciphisa ukusetshenziswa kokudla okucutshunguliwe nokugxila ekukhetheni okuphelele, okunomsoco, abantu bangasekela kakhulu ukuphathwa kwabo kwesifo sikashukela kanye nempilo yabo yonke.
Xhumana nodokotela ukuze uthole isiqondiso.
Kubantu abacabanga ukufaka ukudla kwe-vegan ohlelweni lwabo lokuphatha isifo sikashukela, kubalulekile ukubonisana nochwepheshe bezempilo, njengodokotela noma isazi sokudla esibhalisiwe, ukuze uthole isiqondiso. Nakuba ukudla kwe-vegan kunganikeza izinzuzo eziningi zezempilo, okuhlanganisa nokulawulwa okuthuthukisiwe koshukela egazini kanye nokuphathwa kwesisindo, kubalulekile ukuqinisekisa ukuthi zonke izidingo zokudla okunempilo ziyahlangatshezwa. Uchwepheshe wezempilo anganikeza iseluleko somuntu siqu, ecabangela izici ezifana nomlando wezokwelapha womuntu ngamunye, imithi yamanje, kanye nezidingo ezithile zokudla okunempilo. Bangasiza ekuhleleni uhlelo lokudla lwe-vegan oluhlanganisa imithombo ehlukahlukene yamaprotheni asekelwe ezitshalweni, ukudla okwanele izakhamzimba ezibalulekile njenge-vitamin B12, i-iron, nama-fatty acid e-omega-3, kanye nokuphathwa okufanele kwama-carbohydrate nama-calorie. Ukubonisana nochwepheshe wezempilo kuzoqinisekisa ukuthi ukushintshela ekudleni kwe-vegan kwenziwa ngokuphephile nangokuphumelelayo, kusekela ukuphathwa kwesifo sikashukela okuhle kakhulu kanye nenhlalakahle iyonke.
Ekuphetheni, ukufaka ukudla kwe-vegan ekuphathweni kwesifo sikashukela kubonise imiphumela ethembisayo ekuthuthukiseni amazinga kashukela egazini kanye nokunciphisa ingozi yezinkinga. Kodwa-ke, kubalulekile ukubonisana nochwepheshe wezempilo nokwenza izinhlelo zokudla eziqondene nawe ngokusekelwe ezidingweni ezithile kanye nezimo zezokwelapha. Ngokuqondiswa okufanele kanye nemfundo, ukudla kwe-vegan kungaba ithuluzi eliwusizo ekuphatheni isifo sikashukela kanye nokugcina impilo iyonke. Njengokujwayelekile, lalela umzimba wakho futhi ubeke phambili inhlalakahle yakho lapho wenza noma yiziphi izinguquko ekudleni kwakho.
Imininingo Evamile
Ukudla kwe-vegan kusiza kanjani ekulawuleni isifo sikashukela kanye nokulawula amazinga kashukela egazini?
Ukudla kwe-vegan kungasiza ekuphatheni isifo sikashukela futhi kulawule amazinga kashukela egazini ngenxa yokugcizelela kwayo ukudla okusekelwe ezitshalweni. Ukudla okusekelwe ezitshalweni kuvame ukuba ne-fiber eningi, okunganciphisa ukumuncwa kukashukela futhi kuvimbele ukunyuka okukhulu kwamazinga kashukela egazini. Ngaphezu kwalokho, ukudla kwe-vegan kunamafutha agcwele kanye ne-cholesterol ephansi, okungathuthukisa ukuzwela kwe-insulin futhi kunciphise ingozi yokuthola isifo sikashukela sohlobo 2. Ngaphezu kwalokho, ukudla okusekelwe ezitshalweni kucebile ngama-antioxidants kanye nama-anti-inflammatory compounds, angasiza ekunciphiseni ukuvuvukala futhi athuthukise ukulawulwa koshukela egazini jikelele. Kodwa-ke, kubalulekile ukusebenza nochwepheshe wezempilo ukuqinisekisa ukudla okwanele kwezakhamzimba nokuqapha amazinga kashukela egazini.
Yiziphi izakhamzimba ezibalulekile kubantu abanesifo sikashukela ngemuva kokudla ukudla kwe-vegan?
Ezinye izakhamzimba ezibalulekile kubantu abanesifo sikashukela abalandela ukudla kwe-vegan zifaka phakathi amaprotheni, i-fibre, ama-omega-3 fatty acids, i-calcium, i-vitamin D, i-vitamin B12, kanye ne-magnesium. Amaprotheni abalulekile ekugcineni amazinga kashukela egazini kanye nokusekela impilo yemisipha. I-fibre isiza ukulawula amazinga kashukela egazini futhi isiza ekugayeni ukudla. Ama-omega-3 fatty acids anezakhiwo zokulwa nokuvuvukala futhi angasiza ekunciphiseni ingozi yesifo senhliziyo. I-calcium ne-vitamin D zibalulekile empilweni yamathambo. I-Vitamin B12 ibalulekile ekusebenzeni kwezinzwa kanye nokukhiqizwa kwamandla. I-magnesium isiza ukulawula amazinga kashukela egazini futhi isekela impilo iyonke. Kubalulekile kubantu abanesifo sikashukela abalandela ukudla kwe-vegan ukuqinisekisa ukuthi bathola lezi zakhamzimba ngemithombo noma izithasiselo ezisekelwe ezitshalweni.
Ingabe zikhona izinselele noma izinto okufanele zicatshangelwe ngabantu abanesifo sikashukela abakhetha ukulandela ukudla kwe-vegan?
Yebo, kunezinselele ezithile kanye nokucatshangelwa kwabanesifo sikashukela abakhetha ukulandela ukudla kwe-vegan. Inselele eyodwa ebalulekile ukuqinisekisa ukudla okunomsoco okulinganiselayo, ikakhulukazi amaprotheni, amavithamini B12 no-D, kanye nama-omega-3 fatty acids, atholakala kakhulu emikhiqizweni yezilwane. Abantu abanesifo sikashukela nabo kudingeka baphathe ngokucophelela ukudla kwabo kwe-carbohydrate, njengoba ukudla kwe-vegan kungafaka inani elikhulu lama-carbohydrate avela emithonjeni efana nokusanhlamvu, izithelo, kanye nemifino. Ukuqapha amazinga kashukela egazini kanye nokusebenza nomhlinzeki wezempilo noma isazi sokudla esibhalisiwe kungasiza abanesifo sikashukela ukubhekana nalezi zinselele futhi kuqinisekiswe ukudla okunempilo kanye nokulawulwa koshukela egazini.
Ingabe ukudla kwe-vegan kuphela kunganele ekulawuleni isifo sikashukela, noma ingabe imithi isadingeka?
Nakuba ukudla kwe-vegan kungaba wusizo ekuphatheni isifo sikashukela ngokukhuthaza ukwehla kwesisindo, ukuthuthukisa ukuzwela kwe-insulin, nokunciphisa ingozi yesifo senhliziyo, imithi ingase isadingeka kwabanye abantu. Ukusebenza kahle kokudla kwe-vegan ekuphatheni isifo sikashukela kuncike ezintweni ezahlukahlukene, okuhlanganisa ubukhali besimo, impendulo yomuntu ngamunye ezinguqukweni zokudla, kanye nesimo sempilo iyonke. Kubalulekile ukuthi abantu abanesifo sikashukela basebenzisane eduze nethimba labo lezempilo ukuze banqume inkambo engcono kakhulu yesenzo, engafaka phakathi inhlanganisela yemithi kanye nokuguqulwa kokudla.
Ingabe kukhona amaqembu okudla noma izithako ezithile okufanele abantu abanesifo sikashukela baziqaphele lapho belandela ukudla kwe-vegan?
Abantu abanesifo sikashukela abalandela ukudla kwe-vegan kufanele baqaphele ukudla okunama-carbohydrate amaningi, okuhlanganisa okusanhlamvu okucolisisiwe, izithelo ezinoshukela, kanye nemifino enesitashi. Lokhu kungabangela ukwenyuka okusheshayo kwamazinga kashukela egazini. Ngaphezu kwalokho, ukudla kwe-vegan okucutshunguliwe okufana nama-dessert e-vegan, izinto ezisetshenziswa esikhundleni senyama ezitshalweni, kanye nokudla okulula okupakishwe kungaqukatha ushukela owengeziwe namafutha angenampilo. Kubalulekile ukuthi abantu abanesifo sikashukela bagxile ekudleni ukudla okunenkomba ephansi ye-glycemic, njengemifino engenasitashi, ubhontshisi, okusanhlamvu okuphelele, namafutha anempilo afana no-avokhado namantongomane. Ukubonisana nodokotela wezokudla obhalisiwe ogxile ekudleni okusekelwe ezitshalweni kunganikeza isiqondiso somuntu siqu kubantu abanesifo sikashukela ekudleni kwe-vegan.
