Inganekwane-Busting Vegan Nutrition: Amaprotheni, Iron, kanye Beyond

I-Veganism ibilokhu idlondlobala eminyakeni yamuva nje, njengoba abantu abaningi ngokwengeziwe bekhetha ukulandela ukudla okusekelwe ezitshalweni ngenxa yezizathu zokuziphatha, ezempilo, kanye nezemvelo. Kodwa-ke, kusenemibono eminingi eyiphutha ezungeze umsoco we-vegan, ikakhulukazi uma kukhulunywa ngezakhi ezibalulekile ezifana namaprotheni nensimbi. Lezi zinganekwane zivame ukudikibalisa abantu ukuthi bathathe indlela yokuphila ye-vegan, noma babangele ukukhathazeka kulabo asebevele beyilandelayo. Kulesi sihloko, sizongena emhlabeni wokudla kwe-vegan futhi sisuse ezinye zezinganekwane ezivame kakhulu ezizungezile. Sizobhekana nemibuzo kanye nokukhathazeka okuzungezile amaprotheni nokudla okusansimbi ekudleni kwe-vegan, futhi sihlole ezinye izakhi ezibalulekile ezivame ukunganakwa. Ngocwaningo olusekelwe ebufakazini kanye nemininingwane yochwepheshe, sihlose ukucacisa iqiniso nge-vegan yokudla futhi sinikeze ukuqonda okungcono kokuthi ukudla okusekelwe ezitshalweni okuhlelwe kahle kungahlangabezana kanjani nazo zonke izidingo zethu zokudla okunomsoco. Kungakhathaliseki ukuthi uyi-vegan yesikhathi eside noma ufuna ukwazi ngokudla okudliwayo, sijoyine njengoba sixoxa ngalezi zinganekwane futhi wembula amaqiniso mayelana nokudla kwe-vegan.

Izidlo ze-Vegan zinikeza amaprotheni amaningi

Ukuqeda izinganekwane ezivamile mayelana nokudla kwe-vegan ngokunikeza ulwazi olusekelwe ebufakazini bokuthi ungathola kanjani izakhi ezibalulekile emithonjeni yezitshalo, kubalulekile ukubhekana nombono oyiphutha wokuthi ukudla kwe-vegan akunawo amaprotheni anele. Ngokuphambene nenkolelo evamile, ukudla kwe-vegan kunganikeza amaprotheni amaningi ukusekela impilo engcono futhi kuhlangatshezwane nokudla okunconyiwe kwansuku zonke. Ukudla okusekelwe ezitshalweni okufana ne-legumes, tofu, tempeh, seitan, nequinoa kuyimithombo emihle kakhulu yamaprotheni, enikeza amaphrofayili aphelele e-amino acid. Ukwengeza, ukufaka izinhlobonhlobo zamantongomane, imbewu, kanye nokusanhlamvu okuphelele ekudleni kwe-vegan kungafaka isandla ekuhlangabezaneni nezidingo zamaprotheni. Ngokuhlanganisa imithombo ehlukene yamaprotheni asekelwe ezitshalweni usuku lonke, abantu abalandela indlela yokuphila ye-vegan bangathola kalula amaprotheni adingekayo ukuze bondleke imizimba yabo kanye nempilo yonke.

Imithombo yensimbi esekwe ezitshalweni miningi

Imithombo yensimbi esekwe ezitshalweni miningi, iqeda enye inganekwane evamile mayelana nokudla kwe-vegan. Ngokuphambene nenkolelo yokuthi ukuntuleka kwensimbi akunakugwenywa ekudleni kwe-vegan, kunezinketho eziningi ezisekelwe ezitshalweni ezinikeza lesi sakhi esibalulekile. Imifino enamaqabunga njengesipinashi, i-kale, ne-Swiss chard inothe nge-iron, njengama-lentils, ama-chickpeas nobhontshisi. Okunye ukudla kwezitshalo okunothe ngensimbi kuhlanganisa iquinoa, okusanhlamvu okuqinisiwe, amantongomane, nembewu. Kubalulekile ukuqaphela ukuthi nakuba imithombo yensimbi esekelwe ezitshalweni ingase ibe insimbi engeyona i-heme, engamuncwa kalula njengensimbi ye-heme evela emikhiqizweni yezilwane, ukumuncwa kungathuthukiswa ngokudla ukudla okunovithamini C okucebile eduze nokudla okunothe ngensimbi. Ngokuhlanganisa le mithombo yensimbi esekelwe ezitshalweni ekudleni okunomsoco we-vegan, abantu bangahlangabezana kalula nezidingo zabo zensimbi futhi balondoloze impilo enhle.

I-calcium akuyona nje eyobisi

I-calcium akuyona nje eyebisi. Ukuqeda izinganekwane ezivamile mayelana nokudla kwe-vegan ngokunikeza ulwazi olusekelwe ebufakazini bokuthi ungayithola kanjani imisoco ebalulekile emithonjeni yezitshalo. Nakuba imikhiqizo yobisi ivame ukubhekwa njengomthombo we-calcium, kubalulekile ukuqaphela ukuthi kunezinketho eziningi ezisekelwe ezitshalweni ezinganikeza le mineral ebalulekile. Imifino enamaqabunga amnyama njenge-broccoli, i-kale, ne-bok choy iyimithombo emihle kakhulu ye-calcium. Ukwengeza, ubisi olusekelwe ezitshalweni eziqinile , i-tofu eyenziwe nge-calcium sulfate, kanye nejusi yewolintshi ene-calcium inikeza ezinye izindlela zokuhlangabezana nezidingo zakho ze-calcium. Kuyaphawuleka ukuthi ukumuncwa kwe-calcium kungathonywa yizici ezihlukahlukene, njengokutholakala kwama-oxalates noma ama-phytates ekudleni okuthile kwezitshalo. Kodwa-ke, ngokuhlanganisa imithombo yezitshalo ecebile nge-calcium nokudla okunovithamini D nokunciphisa ukuthathwa kwe-calcium inhibitors, njenge-caffeine eningi noma i-sodium, abantu bangaqinisekisa ukumuncwa kwe-calcium okufanele futhi bagcine amathambo namazinyo aqinile ekudleni kwe-vegan.

Ama-Vegans angathola kalula i-B12

Ukuqeda izinganekwane ezivamile mayelana nokudla kwe-vegan ngokunikeza ulwazi olusekelwe ebufakazini bokuthi ungayithola kanjani imisoco ebalulekile emithonjeni yezitshalo. Uma kukhulunywa nge-vitamin B12, kuvame ukukholelwa ukuthi ama-vegans akuthola kunzima ukuhlangabezana nezidingo zawo njengoba le vithamini itholakala ngokuyinhloko ekudleni okusekelwe ezilwaneni. Kodwa-ke, empeleni kunemithombo eminingana esekwe ezitshalweni kanye nemikhiqizo eqinile enganikeza kalula ama-vegans ngokudla okwanele kwe-B12. Imvubelo enomsoco, evame ukusetshenziswa ekuphekeni kwe-vegan, ingumthombo omkhulu we-B12. Ukwengeza, ubisi olusekelwe ezitshalweni eziqinisiwe, okusanhlamvu kwasekuseni, nezinye izindlela zenyama zitholakala kalula futhi zingafakwa ekudleni kwe-vegan ukuze kuqinisekiswe amazinga e-B12 anele. Kubalulekile ukuthi ama-vegans aqaphele ukuthi adla kanjani i-B12 futhi acabangele ukwesekwa uma kudingeka, njengoba le vithamini ibalulekile ekusebenzeni kahle kwemizwa nokukhiqizwa kwamangqamuzana abomvu egazi. Ngokuhlanganisa le mithombo esekelwe ezitshalweni kanye nokuqaphela isidingo se-B12, ama-vegans angahlangabezana kalula nezidingo zawo zokudla okunomsoco futhi agcine ukudla okunomsoco.

Ukulahla inyama akusho ukuntula

Ukulahla inyama akusho ukuntula. Omunye umbono oyiphutha ovamile mayelana nokudla kwe-vegan ukuthi kuholela ngokwemvelo ekuntuleni izakhi, ikakhulukazi kumaprotheni nensimbi. Nokho, lokhu angeke kuqhubeke eqinisweni. Imithombo esekelwe ezitshalweni inganikeza kalula zonke izakhamzimba ezibalulekile ezidingekayo ukuze kuphile impilo ye-vegan enempilo. Amaprotheni, isibonelo, angatholakala emithonjeni yezitshalo ehlukahlukene efana ne-legumes, tofu, tempeh, nequinoa. Lokhu kudla akuhlinzeki nje ngenani elanele lamaprotheni kodwa futhi kunikeza izinzuzo ezengeziwe zezempilo njenge-fiber nama-antioxidants. Ngokufanayo, imithombo yensimbi esekwe ezitshalweni njengesipinashi, udali, nembewu yethanga ingahlangabezana nezidingo zensimbi zomzimba. Ngokukhetha izinhlobonhlobo zokudla okusekelwe ezitshalweni nokuqinisekisa ukudla okwanele, kungenzeka ngokuphelele ukugcina umsoco ofanele futhi uphumelele ekudleni kwe-vegan.

Amantongomane nembewu kugcwele izakhi

Ukuqeda izinganekwane ezivamile mayelana nokudla kwe-vegan ngokunikeza ulwazi olusekelwe ebufakazini bokuthi ungayithola kanjani imisoco ebalulekile emithonjeni yezitshalo, kubalulekile ukugqamisa ukubaluleka komsoco wamantongomane nembewu. Lezi zindlu ezincane ezinamandla zigcwele izakhi futhi zinikeza izinzuzo eziningi zezempilo. Amantongomane afana nama-alimondi, ama-walnuts, nama-cashews acebile ngamafutha anempilo, amaprotheni, i-fiber, amavithamini namaminerali. Banikeza i-crunch eyanelisayo futhi ingajatshulelwa njenge-snack noma yengezwe emaresiphi afana namasaladi, ama-smoothies, nama-stir-fries. Imbewu efana nembewu ye-chia, i-flaxseed, nembewu yethanga igcwele i-omega-3 fatty acids, i-fiber, namaminerali afana ne-magnesium ne-zinc. Zingafafazwa phezu kwe-oatmeal, iyogathi, noma zifakwe ezimpahleni ezibhakiwe ukuze kuthuthukiswe umsoco. Ukufaka izinhlobonhlobo zamantongomane nembewu ekudleni kwe-vegan akugcini nje ngokuthuthukisa iphrofayili yayo yezakhi kodwa futhi kwengeza ukunambitheka nokuthungwa ekudleni.

I-Soy iyiprotheni ephelele

Uma kuziwa emithonjeni esekelwe ezitshalweni yamaprotheni, i-soy iphuma njengenketho ephelele yamaprotheni. Ubhontshisi wesoya unawo wonke ama-amino acid ayisishiyagalolunye adingwa imizimba yethu kodwa engakwazi ukuzikhiqizela wona ngokwawo. Lokhu kwenza isoya ibe ukukhetha okuhle kakhulu kwabadla inyama kanye nabadla imifino abafuna ukuhlangabezana nezidingo zabo zamaprotheni. Ngaphezu kokuba iphrotheni ephelele, isoya inikeza izinzuzo eziningana zezempilo. Iphansi ngamafutha agcwele, ayinakholesterol, futhi inomthombo omuhle we-fiber. Ukufaka imikhiqizo yesoya efana ne-tofu, tempeh, ne-edamame ekudleni kunikeza umthombo wamaprotheni oguquguqukayo nonomsoco ongasekela ukukhula nokulungisa imisipha. Ngenhlanganisela yayo eyingqayizivele yama-amino acid abalulekile kanye nezinzuzo ezengeziwe zezempilo, i-soy iyisengezo esibalulekile ekudleni kwe-vegan okulinganiselayo, okusiza ukuxosha izinganekwane ezivamile mayelana nokudla kwe-vegan nokubonisa inala yezinketho zamaprotheni ezisekelwe esitshalweni ezitholakalayo.

Ukumuncwa kwe-ayoni kungathuthukiswa

I-ayoni iyiminerali ebalulekile edlala indima ebalulekile empilweni yethu iyonke, futhi ibaluleke kakhulu kuma-vegan athembele emithonjeni esekelwe ezitshalweni ngezidingo zawo zokudla okunomsoco. Nakuba kuvame ukukholelwa ukuthi ukumuncwa kwensimbi emithonjeni yezitshalo akusebenzi kahle njengoba kuvela ezilwaneni, kubalulekile ukuqaphela ukuthi ukumuncwa kwensimbi kungathuthukiswa ngokusebenzisa amasu okudla alula. Enye indlela ephumelelayo iwukuhlanganisa ukudla kwezitshalo okucebile ngensimbi nemithombo kavithamini C, njengezithelo ezisawolintshi, upelepele, noma imifino enamaqabunga. I-Vitamin C isiza ukuguqula i-iron engeyona i-heme etholakala ekudleni kwezitshalo ibe ifomu elimunca kakhulu, okwandisa ukutholakala kwe-iron jikelele. Ukwengeza, ukucwiliswa emanzini, ukuhluma, noma ukubilisa ukudla okuthile kwezitshalo nakho kungathuthukisa ukumuncwa kwensimbi ngokunciphisa ukuba khona kwezinhlanganisela ezivimbela ukumuncwa kwe-iron. Ngokuhlanganisa lawa masu asekelwe ebufakazini ekudleni kwe-vegan okuhlelwe kahle, abantu ngabanye bangaqinisekisa ukuthi bathola insimbi eyanele emithonjeni yezitshalo futhi baxoshe izinganekwane ezivamile mayelana nokudla kwe-vegan, okubonisa inala yezinketho ezinomsoco ezitholakalayo.

Abasubathi be-Vegan bayachuma ezitshalweni

Ukuqeda izinganekwane ezivamile mayelana nokudla kwe-vegan, kubalulekile ukuvuma ukuthi abasubathi be-vegan bangaphumelela ngokudla okusekelwe ezitshalweni. Ngokuphambene nenkolelo evamile, imithombo esekelwe ezitshalweni inganikeza zonke izakhi ezidingekayo ukuze kusebenze kahle kwezemidlalo. Ukudla amaprotheni okwanele, isibonelo, kungafinyelelwa ngezinhlobonhlobo zemithombo esekelwe ezitshalweni ezifana nemifino, i-tofu, i-tempeh, ne-quinoa. Lokhu kudla akunikezi kuphela iphrofayili ephelele ye-amino acid kodwa futhi kunikeza amavithamini abalulekile, amaminerali, kanye ne-fiber enenzuzo empilweni yonke. Ukwengeza, ama-carbohydrate avela okusanhlamvu, izithelo, nemifino abalulekile ukuze aqhubeke esebenza ngesikhathi sokuzivocavoca. Imithombo esekelwe ezitshalweni iphinde inikeze inqwaba yama-antioxidants nama-phytochemicals, angasiza ekubuyiseleni nasekunciphiseni ukuvuvukala. Ngokuhlela ukudla okufanele kanye nokunaka ibhalansi yezakhi, abasubathi be-vegan bangaphumelela emidlalweni yabo ekhethiwe ngenkathi bevuna izinzuzo zokudla okunezitshalo.

Ama-Vegans angahlangabezana nazo zonke izidingo

Uma kukhulunywa ngokuhlangabezana nezidingo zokudla okunomsoco, ama-vegans angaqiniseka ukuthi angathola zonke izakhi ezibalulekile emithonjeni yezitshalo. Ukudla kwe-vegan okuhlelwe kahle kunganikeza inala yamaprotheni, okusansimbi, nezinye izakhamzimba ezibalulekile ezidingekayo ukuze ube nempilo enhle. Imithombo esekelwe ezitshalweni njengobhontshisi, udali, i-tofu, nemifino enamaqabunga inikeza amaprotheni amaningi, kuyilapho ubisi olusekelwe ezitshalweni oluqinisiwe kanye nokusanhlamvu kungasiza ukuhlangabezana nezidingo zensimbi. Ngaphezu kwalokho, ukudla kwezitshalo kucebile ku-fiber, amavithamini, namaminerali afaka isandla enhlalakahleni yonke. Ngokuhlanganisa izinhlobonhlobo zokudla okusekelwe ezitshalweni nokunaka ibhalansi yezakhi, ama-vegans angahlangabezana ngokuzethemba nezidingo zawo zokudla ngaphandle kokubeka engcupheni impilo yawo noma ukusebenza kwezemidlalo.

Sengiphetha, kubalulekile ukuqaphela ukuthi ukudla kwe-vegan kunganikeza zonke izakhamzimba ezidingekayo ukuze uphile ngendlela enempilo futhi eyanelisayo. Amaprotheni, okusansimbi, nezinye izakhi ezibalulekile zingatholakala kalula ngokudla okuhlukahlukene okusekelwe ezitshalweni. Ngokuhlela okufanele kanye nemfundo, ukondliwa kwe-vegan akukwazi nje ukuhlangabezana nokudla okunconyiwe kwansuku zonke, kodwa futhi kunganikeza izinzuzo eziningi zezempilo. Sekuyisikhathi sokuqeda izinganekwane futhi wamukele iqiniso mayelana nokudla kwe-vegan. Masiqhubeke sifundise futhi sazise abanye ngezinzuzo zokudla okusekelwe ezitshalweni futhi sikhuthaze indlela yokuphila esimeme nenesihawu.