Eminyakeni yamuva nje, ukuthandwa kwe-veganism kuye kwanda njengoba abantu abaningi beqaphela imithelela yemvelo kanye nezimiso zokuziphatha zokusetshenziswa kwemikhiqizo yezilwane. Kodwa-ke, ngaphezu kwalezi zici, kunendikimba ekhulayo yocwaningo ekhombisa izinzuzo ezibalulekile zezempilo zokwamukela ukudla kwe-vegan. Kusukela ekwehliseni ubungozi bezifo ezingamahlalakhona kuya ekukhuthazeni inhlalakahle jikelele, ubufakazi besayensi obusekela ukudla okusekelwe ezitshalweni bukhulu futhi buyaqhubeka bukhula. Kulesi sihloko, sizohlola okutholakele kwakamuva ngezinzuzo zezempilo zokudla kwe-vegan, okusekelwa ucwaningo lwesayensi. Sizocwila emanzini ahlukahlukene kanye nezinhlanganisela ezitholakala ekudleni okusekelwe ezitshalweni okunomthelela kulezi zinzuzo, kanye nezinkinga ezingase zibe khona kanye nezinselelo zendlela yokuphila ye-vegan. Kungakhathaliseki ukuthi ucabangela ukudla i-vegan noma ufuna ukwazi ngemithelela yezempilo, lesi sihloko sihlose ukunikeza umbono obanzi walokho isayensi ekushoyo mayelana nezinzuzo zezempilo zokudla kwe-vegan.
Ukunciphisa ingozi yesifo senhliziyo
Ucwaningo lwesayensi luhlala lugqamisa umthelela obalulekile wokudla kwe-vegan ekwehliseni ubungozi besifo senhliziyo. Ukudla okusekelwe ezitshalweni, okugcwele okusanhlamvu, izithelo, imifino, okusanhlamvu, namantongomane, kuye kwaboniswa kwehlisa amazinga e-cholesterol, umfutho wegazi, nesisindo somzimba, konke okuyizici ezinkulu eziyingozi ezifweni zenhliziyo nemithambo yegazi. Ukwengeza, ukungabikho kwemikhiqizo yezilwane ekudleni kwe-vegan kuqeda ukudla okunamafutha agcwele kanye nama-trans, aziwa ngokufaka isandla ekwakhiweni kwe-plaque emithanjeni. Ucwaningo oluningi luye lwabonisa ukuthi abantu abalandela ukudla kwe-vegan banengozi ephansi yesifo senhliziyo, okugcizelela amandla ale ndlela yokudla yokuthuthukisa impilo yenhliziyo.
Yehlisa i-cholesterol nomfutho wegazi
Ucwaningo oluningi lunikeze ubufakazi obuqand' ikhanda mayelana nemiphumela emihle yokudla kwe-vegan ekwehliseni amazinga e-cholesterol nomfutho wegazi. Ukudla okusekelwe ezitshalweni kuvame ukuba ngokwemvelo amafutha agcwele aphansi kanye ne-fiber ephezulu, kokubili okudlala indima ebalulekile ekugcineni amazinga e-cholesterol enempilo. Ucwaningo luye lwabonisa ukuthi abantu abalandela ukudla kwe-vegan bathola ukwehla okukhulu kwe-cholesterol ye-LDL, evame ukubizwa ngokuthi i-cholesterol "embi", kanye nokwanda kwe-HDL cholesterol, noma "good" cholesterol. Ngaphezu kwalokho, ukuchichima kokudla okune-antioxidant okucebile ekudleni kwe-vegan, njengezithelo nemifino, kuye kwaxhunyaniswa nokwehla komfutho wegazi. Lokhu okutholakele kugqamisa amandla okudla kwe-vegan njengesu elisebenzayo lokuthuthukisa impilo yenhliziyo nemithambo yegazi ngokunciphisa kokubili amazinga e-cholesterol nomfutho wegazi.
Ukuvikelwa emikhankasweni ethile
Ucwaningo lwesayensi luphinde lwembule ukuxhumana okungaba khona phakathi kokudla kwe-vegan kanye nengozi encishisiwe yomdlavuza othile. Ucwaningo luveze ukuthi abantu abalandela indlela yokuphila ye-vegan bangase babe nezigameko eziphansi zomdlavuza, ikakhulukazi lawo ahlobene nohlelo lokugaya ukudla, njengomdlavuza we-colorectal nowesisu. Lokhu kuhlotshaniswa kungabangelwa ukudla okuphezulu kokudla okusekelwe ezitshalweni, okucebile ngamakhemikhali e-phytochemicals, ama-antioxidants, kanye ne-fiber enezinto zokulwa ne-carcinogenic. Ukwengeza, ukukhishwa kwemikhiqizo yezilwane ekudleni kuqeda ukusetshenziswa kwezinto ezingase zibe yingozi, kuhlanganise nama-hormone nama-carcinogens, avame ukutholakala enyameni egayiwe. Nakuba uphenyo olwengeziwe ludingeka, lokhu okutholakele kusenesikhathi kusikisela ukuthi ukwamukela ukudla kwe-vegan kungase kunikeze umphumela wokuvikela ekuthuthukisweni komdlavuza othile, okuqinisa izinzuzo zezempilo ezingaba khona zale ndlela yokudla.
Ukuthuthukisa ukugaya kanye nempilo yamathumbu
Ucwaningo lwesayensi luphinde lwaveza ukuthi ukudla kwe-vegan kungaba nomthelela ekugayeni ukudla okuthuthukisiwe kanye nempilo yamathumbu. Izidlo ezisekelwe ezitshalweni ngokuvamile zine-fiber ephezulu, edlala indima ebalulekile ekugcineni uhlelo lokugaya ukudla olunempilo. I-fiber isebenza njenge-prebiotic, inikeza ukondliwa kwamagciwane anenzuzo ahlala emathunjini ethu. Lawa mabhaktheriya asiza ukubhidliza futhi avundise i-fiber, akhiqize ama-acid e-short-chain fatty akhuthaza indawo enempilo yamathumbu. Ukwengeza, ukudla kwe-vegan kuvame ukuba namafutha agcwele, axhunyaniswe nezinkinga zokugaya ukudla okufana nokuvuvukala kanye nokungasebenzi kahle kokuvimbela amathumbu. Ngokugxila ekudleni okuphelele, okusekelwe ezitshalweni, abantu abalandela ukudla kwe-vegan banikeza imizimba yabo izakhi ezibalulekile futhi bakhuthaze ibhalansi efanelekile yama-bacterium amathumbu, ngaleyo ndlela basekele ukugayeka kokudla kanye nempilo yamathumbu.
Ingozi ephansi yesifo sikashukela sohlobo 2
Ubufakazi besayensi obusafufusa bubonisa ukuthi ukwamukela ukudla kwe-vegan kungase kunikeze izinzuzo ezibalulekile ekwehliseni ingozi yokuba nesifo sikashukela sohlobo 2. Ucwaningo oluningana lubonise ukuthi abantu abalandela ukudla kwe-vegan bavame ukuba nokumelana ne-insulin okuphansi, ngcono i-glucose metabolism, kanye namathuba anciphile okuba nezimo ezihlobene nokumelana ne-insulin njenge-metabolic syndrome. Ukudla okuphezulu kwe-fiber, okusanhlamvu okuphelele, izithelo nemifino ekudleni kwe-vegan kungase kube nomthelela kule miphumela. Lokhu kudla okusekelwe ezitshalweni kucebile kuma-antioxidants, ama-phytochemicals, nama-micronutrients okuye kwahlotshaniswa nengozi encishisiwe yokuphikiswa kwe-insulin nesifo sikashukela. Ngaphezu kwalokho, ukungabikho kwe-cholesterol yokudla kanye namafutha agcwele avame ukutholakala emikhiqizweni yezilwane kungase kube nomthelela ekuvikelweni kokudla kwe-vegan ngokumelene nesifo sikashukela sohlobo 2. Kodwa-ke, ucwaningo olwengeziwe lufanelekile ukuqonda ngokugcwele izindlela eziyisisekelo zalokhu kubuka kanye nokunquma imiphumela yesikhathi eside yokwamukela ukudla kwe-vegan ekuvimbeleni nasekulawuleni isifo sikashukela.
Ukulawula ushukela wegazi okuthuthukisiwe
Ukudla kwe-vegan nakho kukhonjisiwe ukuthuthukisa ukulawula ushukela wegazi kubantu abanesifo sikashukela esikhona. Ucwaningo luye lwabonisa ukuthi ukunamathela ekudleni kwe-vegan kungaholela ekwehleni kwamazinga kashukela egazini, ukulawulwa okuthuthukisiwe kwe-glycemic, nokunciphisa izidingo ze-insulin kubantu abanesifo sikashukela sohlobo 2. I-fiber ephezulu yokudla okusekelwe ezitshalweni, okufana nemifino, okusanhlamvu, nemifino, inganciphisa ukumuncwa kweglucose futhi kusize ukulawula amazinga kashukela egazini. Ukwengeza, inkomba ephansi ye-glycemic yokudla okuningi okunobungani be-vegan ingavimbela ukukhuphuka okubukhali kushukela wegazi ngemuva kokudla. Ukufaka ukudla kwe-vegan njengengxenye yohlelo oluphelele lokwelapha kungase kunikeze indlela ethembisayo kubantu abafuna ukuphathwa okungcono kwamazinga kashukela egazini. Kodwa-ke, ucwaningo olwengeziwe luyadingeka ukuhlola imiphumela yesikhathi eside kanye nezinzuzo ezingaba khona zokudla kwe-vegan ekulawuleni ushukela wegazi kubantu abahlukahlukene.
Izinzuzo zokulahlekelwa isisindo ezingaba khona
Ucwaningo oluningi luye lwaphakamisa ukuthi ukwamukela ukudla kwe-vegan kungase kube nomthelela ekwehleni kwesisindo nokulawulwa kwesisindo. Ukudla okusekelwe ezitshalweni kuvame ukuba nama-kilojoule aphansi kanye ne-fiber ephezulu, okungakhuthaza imizwa yokugcwala futhi kunciphise ukudliwa kwekhalori jikelele. Ukwengeza, ukugcizelelwa kokudla okuphelele, okungacutshungulwanga ekudleni kwe-vegan kusiza ukuqeda izinketho eziningi zekhalori ephezulu nezingenampilo ezivame ukutholakala ekudleni kwendabuko. Ucwaningo luye lwabonisa ukuthi abantu abalandela ukudla kwe-vegan bavame ukuba nezinkomba eziphansi zesisindo somzimba (BMIs) kanye namaphesenti aphansi wamafutha omzimba uma kuqhathaniswa nalabo abadla imikhiqizo yezilwane. Ngaphezu kwalokho, ukuminyana okuphezulu kwezakhi zokudla okusekelwe ezitshalweni kunikeza amavithamini namaminerali abalulekile ngenkathi kugcinwa ukudla okuphansi kwekhalori, kusekela ukuncipha kwesisindo esimeme kanye nempilo yonke. Kubalulekile ukuqaphela ukuthi imiphumela ngayinye ingase ihluke, futhi ezinye izici ezifana namazinga okusebenza ngokomzimba kanye nemikhuba yokudla iyonke nayo idlala indima ekuzuzeni nasekugcineni ukuncipha kwesisindo. Ucwaningo olwengeziwe luyadingeka ukuze uqonde ngokugcwele izindlela ezithile lapho ukudla kwe-vegan kukhuthaza ukulahlekelwa isisindo kanye nokukhomba noma yiziphi izingozi ezingaba khona noma ukulinganiselwa okuhambisana nokunamathela isikhathi eside kule phethini yokudla.
Ukwenyuka kokudla ukudla okunomsoco
Ukwenyuka kokudla okunomsoco kuyisici esibalulekile sokudla kwe-vegan okunomthelela ezinzuzweni zakho zezempilo. Ukudla okusekelwe ezitshalweni, njengezithelo, imifino, okusanhlamvu, okusanhlamvu okuphelele, amantongomane, nembewu, kugcwele amavithamini abalulekile, amaminerali, ama-antioxidants, nama-phytochemicals asekela impilo enhle. Lokhu kudla okunothe ngezakhi kunikeza izakhi eziningi ezibalulekile ezibalulekile, okuhlanganisa amavithamini C, E, no-A, i-potassium, i-magnesium, ne-folate, okubalulekile ekugcineni ukusebenza kahle komzimba. Ucwaningo luye lwabonisa ukuthi abantu abadla inani eliphezulu kanye nezinhlobonhlobo zokudla okusekelwe ezitshalweni okunothe izakhi maningi amathuba okuba bahlangabezane nezidingo zabo zokudla okunomsoco kanye nolwazi oluthuthukisiwe lwemiphumela yezempilo iyonke. Ngokuhlanganisa lokhu kudla ekudleni kwe-vegan, abantu bangaqinisekisa ukuthi bathola imisoco ehlukahlukene ekhuthaza ubungqabavu nokuphila kahle.
Ukuvuvukala okuncishisiwe emzimbeni
Enye inzuzo ebalulekile yezempilo yokulandela ukudla kwe-vegan amandla okunciphisa ukuvuvukala emzimbeni. Ukuvuvukala okungapheli kuye kwahlotshaniswa nokuthuthukiswa kwezifo ezihlukahlukene, kuhlanganise nesifo senhliziyo, isifo sikashukela, nezinhlobo ezithile zomdlavuza. Ukudla kwe-vegan, okucebile izithelo, imifino, okusanhlamvu okuphelele, namaprotheni asekelwe ezitshalweni, kunikeza inani eliphakeme lama-anti-inflammatory compounds, njengama-antioxidants nama-phytochemicals. Lezi zinhlanganisela zisiza ukunciphisa ama-radicals mahhala futhi zinciphise ukucindezeleka okwenziwe nge-oxidative, okungaba nomthelela ekuvuvukeni. Ukwengeza, ukukhishwa kwemikhiqizo yezilwane, evame ukuba namafutha agcwele kanye ne-cholesterol, kungafaka isandla nakakhulu ekwehliseni ukuvuvukala. Ucwaningo luye lwabonisa ukuthi abantu abanamathela ekudleni kwe-vegan babonisa amazinga aphansi omaka okuvuvukala egazini labo, okubonisa umphumela ongaba khona wokuvikela ekuvuvukeni okungapheli. Ngokwamukela ukudla kwe-vegan, abantu ngabanye bangakwazi ukunciphisa ukuvuvukala futhi banciphise ingozi yezifo ezihlobene.
Impilo ethuthukisiwe iyonke kanye nokuphila isikhathi eside
Enye inzuzo yezempilo ephawulekayo yokulandela ukudla kwe-vegan amandla okuthuthukisa impilo yonke nokuphila isikhathi eside. Ucwaningo lwesayensi luphakamisa ukuthi abantu abaphila ngendlela ye-vegan bavame ukuba namazinga aphansi ezifo ezingamahlalakhona njengesifo senhliziyo, umfutho wegazi ophakeme, kanye nezinhlobo ezithile zomdlavuza. Lokhu kungabangelwa yimvelo enomsoco yokudla kwe-vegan, okuvame ukuba ne-fiber ephezulu, amavithamini, amaminerali, nama-antioxidants. Lezi zingxenye zidlala indima ebalulekile ekugcineni impilo engcono kanye nokusekela izindlela ezingokwemvelo zokuzivikela ezifweni. Ngaphezu kwalokho, ukungabikho kwemikhiqizo yezilwane ekudleni kwe-vegan kuqeda ukudliwa kwezinto ezingaba yingozi njengamafutha agcwele kanye ne-cholesterol, okuxhunyaniswe nezindaba ezahlukahlukene zezempilo. Ngokubeka kuqala ukudla okusekelwe ezitshalweni, abantu banganikeza imizimba yabo imisoco edingekayo ukuze ichume futhi inwebe isikhathi sabo sokuphila.
Sengiphetha, ubufakazi besayensi bubonisa ngokucacile ukuthi ukudla kwe-vegan kungaba nezinzuzo eziningi zezempilo, kuhlanganise nokunciphisa ingozi yezifo ezingapheli, ukukhuthaza ukulahlekelwa isisindo, nokuthuthukisa umsoco jikelele. Nakuba ucwaningo olwengeziwe ludingeka ukuze uqonde ngokugcwele imiphumela yesikhathi eside kanye nezithiyo ezingaba khona zokudla kwe-vegan, idatha yamanje isekela amandla ayo njengendlela yokuphila enempilo. Ngokuhlela okufanele kanye nendlela elinganiselayo, ukudla kwe-vegan kunganikeza zonke izakhi ezidingekayo zomzimba onempilo nophumelelayo. Njengoba isayensi iqhubeka nokuhlola izinzuzo zokudla okusekelwe ezitshalweni, kuyacaca ukuthi ukufaka ukudla okuningi okusekelwe ezitshalweni ekudleni kwethu kuyisinyathelo esibheke ekusasa elinempilo.
FAQ
Yibuphi ubufakazi besayensi obusekela isimangalo sokuthi ukudla kwe-vegan kungathuthukisa impilo yonke?
Ubufakazi besayensi bubonisa ukuthi ukudla kwe-vegan kungathuthukisa impilo yonke ngenxa yokuhlanganiswa kwayo nezingozi eziphansi zezifo ezingapheli. Ucwaningo luye lwabonisa ukuthi ukudla okusekelwe ezitshalweni okucebile izithelo, imifino, okusanhlamvu okuphelele, nemifino kunganciphisa ingozi yezimo ezifana nesifo senhliziyo, ukukhuluphala, uhlobo 2 sikashukela, kanye nezinhlobo ezithile zomdlavuza. Izidlo ze-Vegan nazo zivame ukwehla emafutheni agcwele kanye ne-cholesterol ngenkathi ziphezulu ku-fiber, ama-antioxidants, nezinye izakhi ezizuzisayo. Kodwa-ke, imiphumela yezempilo yomuntu ngamunye ingase ihluke, futhi kubalulekile ukuqinisekisa ukudla okufanele, ikakhulukazi izakhi ezivame ukutholakala emikhiqizweni yezilwane ezifana ne-vitamin B12, iron, nama-omega-3 fatty acids.
Ingabe zikhona izinkinga ezingase zibe khona noma izingozi ezihlobene nokulandela ukudla kwe-vegan?
Yebo, kungase kube nezinkinga ezingase zibe khona noma izingozi ezihlobene nokulandela ukudla kwe-vegan. Abanye abantu bangase bathwale kanzima ukuze bahlangabezane nezidingo zabo zomsoco, ikakhulukazi uvithamini B12, i-iron, i-calcium, ne-omega-3 fatty acids, evame ukutholakala ekudleni okusekelwe ezilwaneni. Ukwengeza, ukudla kwe-vegan kungadinga ukuhlela ngokucophelela nokuqapha ukuze kuqinisekiswe ukudla okwanele kwamaprotheni. Ama-Vegans angase abhekane nezinselele zomphakathi kanye nobunzima bokuthola izinketho zokudla ezifanele lapho ezodla. Kubalulekile ukuthi abantu abalandela ukudla kwe-vegan bazifundise futhi bafune isiqondiso kochwepheshe bezempilo ukuze baqinisekise ukudla okunomsoco nokunomsoco.
Ukudla kwe-vegan kuthinta kanjani ukuphathwa kwesisindo futhi kungaba isu elisebenzayo lokunciphisa isisindo?
Ukudla kwe-vegan kungaba nomthelela omuhle ekulawuleni isisindo futhi kungaba isu eliphumelelayo lokulahlekelwa isisindo. Lokhu kungenxa yokuthi ukudla kwe-vegan kuvamise ukuba nama-kilojoule aphansi kanye ne-fiber ephezulu, engasiza ukukhuthaza umuzwa wokusutha futhi kunciphise inani lamakhalori lilonke. Ukwengeza, ukudla okusekelwe ezitshalweni ngokuvamile kuphansi kumafutha agcwele futhi kuphezulu kunomsoco, okungaba nomthelela ekulawuleni isisindo esithuthukisiwe. Kodwa-ke, kubalulekile ukuqaphela ukuthi ukuncipha kwesisindo ekugcineni kuncike ekuthathweni kwekhalori jikelele kanye nemikhuba yokudla yomuntu ngamunye, ngakho-ke kubalulekile ukugxila ekudleni ukudla okulinganiselayo nokuhlukahlukene kwe-vegan ukuze ulahlekelwe isisindo.
Ingabe ukudla kwe-vegan kunganikeza zonke imisoco namavithamini adingekayo ukuze ube nempilo enhle, kuhlanganise nama-amino acid abalulekile kanye novithamini B12?
Yebo, ukudla kwe-vegan kunganikeza zonke imisoco namavithamini adingekayo ukuze ube nempilo enhle, kuhlanganise nama-amino acid abalulekile kanye novithamini B12. Nokho, kudinga ukuhlela ngokucophelela nokunaka ukuze kuqinisekiswe ukudla okwanele. Imithombo yamaprotheni esekelwe ezitshalweni efana nemifino, i-tofu, ne-quinoa ingahlinzeka ngama-amino acid abalulekile, kuyilapho ukudla okuqinisiwe noma izithasiselo zinganikeza uvithamini B12. Kubalulekile futhi ukudla izinhlobonhlobo zezithelo, imifino, okusanhlamvu, amantongomane, nembewu ukuze kuqinisekiswe ukudla okunomsoco okugcwele. Ukubonisana nodokotela wezokudla obhalisiwe noma isazi sokudla okunomsoco kungasiza ukuqinisekisa ukudla okunemifino okunokulinganisela okuhlangabezana nazo zonke izidingo zokudla okunomsoco.
Ingabe zikhona izimo ezithile zezempilo noma izifo lapho ukudla kwe-vegan kuboniswe ukuvimbela noma ukuphatha ngempumelelo?
Yebo, ukudla kwe-vegan kukhonjisiwe ukuvikela nokuphatha ngempumelelo izimo nezifo ezahlukahlukene zezempilo. Ucwaningo lubonisa ukuthi ukudla okusekelwe ezitshalweni kunganciphisa ingozi yesifo senhliziyo, umfutho wegazi ophakeme, isifo sikashukela sohlobo 2, kanye nezinhlobo ezithile zomdlavuza. Ukwengeza, ukudla kwe-vegan kutholakale ukuthuthukisa ukuphathwa kwesisindo, ukuthuthukisa ukugaya, nokunciphisa ingozi yokuthuthukisa amatshe ezinso kanye nama-gallstones. I-fiber ephezulu kanye nemvelo enomsoco yokudla okusekelwe ezitshalweni kunomthelela kulezi zinzuzo zezempilo. Kodwa-ke, kubalulekile ukuqaphela ukuthi imiphumela ngayinye ingase ihluke, futhi ukudla okulinganiselayo kwe-vegan kuyadingeka ukuze kuqinisekiswe ukudla okunomsoco.
