I-Vegan Diet iphethini yokudla esekwe esitshalweni engafaki yonke imikhiqizo yezilwane, kufaka phakathi inyama, ubisi, amaqanda noju. Ngenkathi lokhu kukhethwa kokudla bekukhona emakhulwini eminyaka, kutholile ukuthandwa okukhulu eminyakeni yamuva ngenxa yezinzuzo zayo zezempilo ezingaba khona. Ukusuka ekunciphiseni ubungozi bezifo ezingamahlalakhona ukukhuthaza ukwehliswa kwesisindo, izinzuzo zezempilo zokudla kwe-vegan zibonwa kabanzi ngochwepheshe bezempilo kanye nezazi zezempilo. Kulesi sihloko, sizohlola izindlela ezahlukahlukene lapho abanye abamukelayo i-vegan kudla khona impilo yakho nenhlala-kahle. Ngokuhlola ucwaningo lwesayensi kanye nemibono yesazi, sizokwelulwa ngezinzuzo ezingaba khona zale ndlela yokudla esekwe kwisitshalo nokuthi ingaba kanjani ithuluzi eliphumelelayo lokuthuthukisa impilo yakho yonke. Ukuthi ucabanga ukuguqulwa kwendlela yokuphila ye-vegan noma umane nje ufuna ukwazi ngemiphumela yayo yezempilo, le ndatshana izokunikeza ukuqonda okuphelele kwezinzuzo zezempilo zokudla kwe-vegan. Ngakho-ke, ake sihlole umhlaba wokudla okusekelwe kwizitshalo futhi uthole ukuthi kungazuzisa kanjani impilo yakho ngezindlela ezibalulekile.
Ukudla okusekelwe ezitshalweni ukuze uthole impilo engcono
Ukudla okususelwa kwizitshalo kuye kwaqashelwa ngokwengeziwe njengengxenye ebalulekile yokuthola impilo efanelekile. Ngokugxila ekudleni izithelo ezahlukahlukene, imifino, okusanhlamvu okuphelele, ama-legumes, amantongomane, namantongomane, amantongomane, abantu bangabopha amandla okudla okususelwa ekunciphiseni inhlala-kahle. Le ndlela yokudla inothile ngamavithamini abalulekile, amaminerali, ama-antioxidants, nama-phytochemicals, konke okuxhumene nezinzuzo zezempilo eziningi. Ucwaningo lubonisa ukuthi ukwamukela ukudla okususelwa kwizitshalo kungasiza ekunciphiseni ubungozi bezimo ezingamahlalakhona njengezifo zenhliziyo, uhlobo lwesifo sikashukela, ukukhuluphala komdlavuza, ukukhuluphala. Ngaphezu kwalokho, le ndlela yokudla ikhombisile ukukhuthaza ukuphathwa kwesisindo okunempilo, ithuthukise ukugaya, ithuthukise ukusebenza komzimba, futhi isekele i-microbiome elinganiselayo. Kubalulekile ukuqaphela ukuthi ukudla okususelwa ekuhlelweni kahle kwezitshalo kungahlinzeka ngawo wonke umsoco odingekayo wezempilo efanelekile, kufaka phakathi amaprotheni, i-iron, calcium, kanye nama-acid ama-omega-3 Amafutha.
Khulisa ukungavikeleki nge-veganism
Enye yezinzuzo zezempilo eziphawuleka zokwamukela ukudla kwe-vegan yikhono layo lokufundela ukungavikeki. Ukudla okususelwa ekudleni izitshalo kugcwele amavithamini, amaminerali, nama-antioxidants asekela amasosha omzimba aqinile. Izithelo nemifino, izinyoka zokudla kwe-vegan, zicebile kuvithamini C, ezaziwa ngezakhiwo zalo zokukhulisa ukuzilondla. Ngokwengeziwe, ukudla okususelwa ekuthatheni kuhlinzeka ngama-phytochemicals amaningi asiza ukulwa ukuvuvuvuvuvuvuvukala futhi avikele kumagciwane alimazayo. Ngokukhulisa umzimba ngokudla okunempilo okunobunzima bokudla, abantu bangathuthukisa ukungavikeleki kwabo futhi banciphise ubungozi bokutheleleka nokugula. Ngaphezu kwalokho, ukudla kwe-vegan kuthuthukisa i-gut microbiome enempilo, edlala indima ebalulekile ekuguqukeni amasosha omzimba. Ngokondla umzimba ngokudla okusekelwe kwizitshalo, abantu bangaba namandla okuvikela kwabo futhi bathuthukise inhlala-kahle.
I-Heart Health and Veganism
Izifundo eziningi zikhombise ukuxhumana okuqinile phakathi kokuthola ukudla kwe-vegan futhi kwathuthukisa impilo yenhliziyo. Ukudla kwe-vegan ngokwemvelo akufaki imikhiqizo yezilwane ephezulu emafutheni agcwele kanye ne-cholesterol, eyaziwa ngabanikeli bezifo zenhliziyo. Ngokuqeda lezi zinto eziyingozi futhi zigxile ekudleni okusekelwe kwizitshalo, abantu banganciphisa kakhulu ingozi yabo yokuthuthukisa izindaba zenhliziyo ezinjengemfuyiya yegazi, amazinga aphezulu we-cholesterol, kanye ne-atherosterosis. Ukudla okususelwa ekuphumeni kwezitshalo kuvame ukwehla ngamafutha agcwele kanye nama-fiber, ama-antioxidants, nama-phytochemicals, konke okuthuthukisa impilo yenhliziyo. Ngaphezu kwalokho, ukudla okususelwa ekudleni kutholakele ukwehlisa umfutho wegazi futhi kuthuthukiswe amaphrofayili we-lipid egazi, okuholela engcupheni encishisiwe yokuhlaselwa yinhliziyo nemivimbo. Inhlanganisela enamandla yokudla kwezitshalo okunobunzima kanye nokungabikho kwemikhiqizo yezilwane ezilimazayo yenza i-veganism indlela esebenzayo yalabo abafuna ukwengeza impilo yabo yenhliziyo futhi banciphise amathuba ezifo zenhliziyo.
I-ganism yokuphathwa kwesisindo
Ngaphezu kwezinzuzo zako zempilo yenhliziyo, ukwamukela ukudla kwe-vegan nakho kungaba isu elisebenzayo lokuphathwa kwesisindo. Ukudla kwe-vegan ngokwemvelo kuphansi kwamakhalori namafutha agcwele ngokuqhathaniswa nokudla okubandakanya imikhiqizo yezilwane. Ukudla okususelwa ekuphumeni kwezitshalo kuvame kakhulu ku-fiber, okusiza ukukhuthaza imizwa yokugcwala futhi kunciphise ukudla kwekhalori. Ngaphezu kwalokho, ukudla okuningi okususelwa ezitshalweni kungukudla okuminyene, okunikeza amavithamini namaminerali abalulekile ngenkathi kuphansi kumakhalori. Ngokufaka izithelo ezahlukahlukene, imifino, okusanhlamvu okugcwele, amaprotheni asuselwa ekudleni ekudleni kwawo, abantu bakwazi ukugcina isisindo esinempilo futhi banciphise ubungozi bezimo ezihlobene nokukhuluphala okufana nesifo sikashukela sohlobo 2. Kubalulekile, noma kunjalo, ukuqinisekisa ukulinganisela kwezakhi zomzimba okufanele kanye nokudla okwanele kweprotheni ngenkathi kulandela ukudla kwe-vegan kokuphathwa kwesisindo. Ukubonisana nodokotela wokudla okubhalisiwe kungasiza abantu ukuthi bakha uhlelo lokudla oluhlelekile oluhleliwe, olulinganiselayo olusekela izinhloso zabo zesisindo ngenkathi behlangabezana nezidingo zabo zokudla okunempilo.
Yithi kuhle ukucubungulwa kokudla okufakiwe
Ukudla okucutshunguliwe sekuyinto eyisisekelo ekudleni kwabantu abaningi ngenxa yokusebenziseka kalula nokutholakala kwabo. Kodwa-ke, lokhu kudla kuvame ukuqukethe amazinga aphezulu oshukela owengeziwe, amafutha angenampilo, kanye nezithasiselo zokufakelwa ezingaba nemiphumela emibi empilweni yethu. Ngokusithanda ukucutshungulwa kokudla nokukhetha ukudla okuphelele, okungavinjelwe esikhundleni salokho, singathuthukisa kakhulu ukudla kwethu nokudla okuphelele. Ukudla okuphelele, njengezithelo, imifino, okusanhlamvu okuphelele, kanye namaprotheni angenayo, agcwele izakhi zomzimba ezibalulekile futhi akhululekile ezithangelini eziyingozi. Basinikeza amandla aqinile, sekela isisindo esinempilo, futhi banciphise ingozi yezifo ezingamahlalakhona. Ukwenza ukushintshela ekudleni okugxile ekudleni konke kungadinga ukulungiswa nokuhlelela okuthile, kepha izinzuzo zezempilo zesikhathi eside ziwufanele umzamo.
Veganism wesikhumba esikhazimulayo
Uma kukhulunywa ngokuthola ukubukeka okukhazimulayo, ukwamukela ukudla kwe-vegan kungaba ngumguquki womdlalo. Izithelo, imifino, okusanhlamvu okuphelele, kanye nama-legumes, okwakha isisekelo sokudla kwe-vegan, acebile ngamavithamini, amaminerali kanye nama-antioxidants akhuthaza isikhumba esinempilo. Lezi zezakhamzimba zisiza ukuvikela isikhumba ngomonakalo wemvelo, ngcono ukuqina kwesikhumba, futhi kuthuthukiswe ukubukeka kobusha. Ngokwengeziwe, ukudla kwe-vegan kuvame ukwehlisa ukudla okuvuvukala, njengokudla kobisi nokucutshungulwa, okuxhumene nezinkinga zesikhumba ezifana nezinduna nokuvuvukala. Ngokwamukela indlela yokuphila ye-vegan futhi azondla imizimba yethu ngokudla okususelwa kwizitshalo, singavula amandla esikhumba esikhazimulayo nesikhanyayo.
Umthelela wemvelo we-veganism
Umthelela wezemvelo wokwamukela ukudla kwe-vegan akunakuphikwa. Ezolimo Zezilwane zingumthelela obalulekile ekuphumeni kwamagesi abamba ukushisa, ukugawulwa kwamahlathi, nokungcoliswa kwamanzi. Ngokukhetha ukudla okususelwa ekudleni, abantu banganciphisa kakhulu i-carbon footprint yabo. Ucwaningo luye lwabonisa ukuthi ukukhiqiza ukudla okususelwa kwizitshalo kudinga izinsiza ezimbalwa, njengezwe, amanzi kanye namandla, kuqhathaniswa nokudla okususelwa ezilwaneni. Ngokwengeziwe, imboni yemfuyo ingumthengi omkhulu wamanzi futhi inomthelela ekungcoleni kwamanzi ngokusetshenziswa ngokweqile komanyolo nokugeleza kwemfucuza. Ngokushintsha ubheke ekudleni kwe-vegan, singakhuthaza izindlela zokulima ezizinzile futhi sisize ekunciphiseni izinselelo zezemvelo esibhekana nazo namuhla. Ukwemukela i-vocanism akukuzuzi kuphela okuzuzisa impilo yethu kodwa futhi kunomthelela endaweni eluhlaza nangokuzinzile.
Imithombo yamaphrotheni ye-Vegan yabasubathi
Abasubathi abalandela ukudla kwe-vegan babe nemithombo ehlukahlukene yamaprotheni okufanele akhethe kusuka kulokho kungakuphetha ukusebenzisa kwabo futhi asekele ukululama kwemisipha. Izinketho zamaprotheni ezisuselwa kwezitshalo ezinjenge-tofu, i-tempeh, ne-seitan zikhetha okuhle njengoba zicebile ngamaprotheni futhi zingafakwa kalula ezitsheni ezahlukahlukene. Ama-lentumes, anjengelenti, ama-chickpeas, kanye nobhontshisi omnyama, nawo aphezulu ngamaprotheni futhi anikeze umthombo omuhle we-fiber kanye nezinye izakhamzimba ezibalulekile. Ngokwengeziwe, okusanhlamvu okuphelele njenge-quinoa, irayisi elinsundu, nama-oats aqukethe amaprotheni futhi alungele amandla aqinile ngesikhathi sokuzivocavoca. Amantongomane nembewu, njengama-alimondi, imbewu ye-CHIA, kanye nembewu ye-hemp, anikezela ngamaprotheni namafutha anempilo, okwenza balungele ukudla okulula okulula. Ekugcineni, ukunxusa ama-powders e-vegan amaprotheni enziwe emithonjeni efana nethanga, ilayisi, noma i-hemp angazuzisa abasubathi abafuna ukufeza izidingo zabo zamaprotheni. Ngokufaka le mithombo esekelwe ekususelwa kwezitshalo zamaprotheni ekudleni kwabo, abasubathi bangachuma endleleni yokuphila ye-vegan ngenkathi beqhubeka nokuhlangabezana nokusebenza kwabo kanye nezinhloso zokutakula.
Veganism kanye nokunciphisa ukuvuvukala
Ngaphezu kokuhlinzeka ngemithombo eminingi ecebile yemithombo yabasubathi, ukudla kwe-vegan nakho kuhlotshaniswe nokuvuvukala okuncishisiwe emzimbeni. Ukuvuvukala okungapheli kuhlobene nezimo zezempilo ezahlukahlukene, kufaka phakathi isifo senhliziyo, isifo sikashukela sohlobo 2, kanye nezinhlobo ezithile zomdlavuza. Ukudla okususelwa ekufundeni ngokwemvelo kucebe ngokwemvelo kuma-antioxidants nase-phytonutrients, okuboniswe ukuthi kunezakhiwo zokulwa nokuvuvukala. Izithelo nemifino, ikakhulukazi, ziningi ngamavithamini, amaminerali, kanye ne-fiber okukhuthaza impilo yonke futhi kusiza ukunciphisa ukuvuvukala. Ngaphezu kwalokho, ukudla okususelwa ekulimathelweni kuvame ukuba ngaphansi kwamafutha agcwele, aziwe ukufaka isandla ekuvuvukeni. Ngokwamukela ukudla kwe-vegan futhi ugxile ekudleni okuphelele, okungekho emthethweni, abantu bangathola ukuncishiswa kokuvuvukala futhi bathuthukise impilo yabo yonke kanye nenhlala-kahle yabo.
Veganism ye-gutobiome engcono
Njengoba ucwaningo nge-gut microbiome luyaqhubeka nokuqhubekisela phambili, kuya ngokuya kucaca ukuthi kucace bha ukuthi umgodi we-microbiotha onempilo futhi ohlukahlukene ubalulekile enhlalakahleni yonke. Kuyathakazelisa ukuthi ukwamukela ukudla kwe-vegan kukhombisile imiphumela ethembisayo ekuthuthukiseni i-microbiome echumayo. Enye yezinto ezibalulekile ngemuva kwalokhu okuqukethwe okuphezulu kwefayibha yokudla okusekwe kwizitshalo. I-fiber isebenza njenge-prebiotic, ihlinzeka ukondliwa kwamagciwane amathumbu anenzuzo. Ngokudla izithelo ezahlukahlukene, imifino, okusanhlamvu okuphelele, ama-legumes, namantongomane, i-vevens yandisa ukudliwa kwayo kwe-fiber, okusekela ukukhula kwemiphakathi ehlukahlukene yama-microbial esiswini. Lokhu kwehluka kuhlotshaniswa nempilo yokugaya okuthuthukile, ukumuncwa umzimba okwenziwe ngcono kwezakhi, kanye nengozi encishisiwe yokuphazamiseka okuthile esiswini. Ngokwengeziwe, ukudla okususelwa ekuphumeni kuvame ukuba ngaphansi kwamafutha ezilwane kanye ne-cholesterol, okungathinta kabi impilo ye-gut. Ngokwamukela indlela yokuphila ye-vegan, abantu bangabeka phambili ukubeka phambili ama-microbiome abo amasutwa futhi kungenzeka ukuthi bathole izinzuzo eziningi ezinikeza impilo yabo yonke nokugaya.
Ekuphetheni, ubufakazi obuxhasa ngokweqile izinzuzo zezempilo eziningi zokudla kwe-vegan. Akugcini nje ngokunciphisa ubungozi bezifo ezingamahlalakhona ezinjengesifo senhliziyo, isifo sikashukela kanye nomdlavuza, kepha futhi kuthuthukisa ukunciphisa umzimba futhi kuthuthukise inhlala-kahle yomzimba neyengqondo. Ngokudla okulinganiselayo nokuhlelwe kahle kwe-vegan, abantu abangahlangabezana nezidingo zabo zokudla okunempilo ngenkathi bevuna izinzuzo zempilo yabo. Njengoba kwenziwa okunye ukucwaninga, kusobala ukuthi ukudla okususelwa kwisitshalo akugcini nje ngokuzuzisa abantu, kodwa futhi kunomthelela omuhle emvelweni. Ngakho-ke, uma ubheka ukushintshela endleleni yokuphila ye-vegan, yazi ukuthi akukhona nje ukuthi wenza umthelela omuhle empilweni yakho, kodwa futhi neplanethi.
FAQ
Yiziphi ezinye zezinzuzo ezithile zezempilo ezihambisana nokudla kwe-vegan?
Ukudla kwe-vegan kuhlotshaniswe nezinzuzo ezahlukahlukene zezempilo. Kungasiza ukwehlisa ingozi yezifo ezingamahlalakhona njengesifo senhliziyo, umfutho wegazi ophakeme, kanye nesifo sikashukela esingu-2. Ukudla kwe-Vegan kuvame ukuba phezulu kwezithelo, imifino, okusanhlamvu okugcwele kanye nezimvula, ezicebile ku-fiber, amavithamini kanye namaminerali. Lokhu kungasekela ukugaya okunempilo, ukuphathwa kwesisindo, kanye nenhlala-kahle. Ngokwengeziwe, ukudla kwe-vegan ngokuvamile kuphansi emafutheni agcwele amafutha ne-cholesterol, okungasiza empilweni yenhliziyo ethuthukisiwe. Kodwa-ke, kubalulekile ukuqinisekisa ukwenziwa okwanele kwezakhi zomzimba njengeVitamin B12, i-Iron, i-calcium-3 fatty acids ngokudla noma izithasiselo eziqinile.
Ingabe ukudla kwe-vegan kungakunikeza zonke izakhamzimba ezidingekayo namavithamini empilo efanele?
Yebo, ukudla okuhlelwe kahle kwe-vegan kunganikeza zonke izakhamzimba ezidingekayo namavithamini wezempilo efanelekile. Ngokufaka izinhlobo ezahlukene zokudla okususelwa kwizitshalo ezinjengezithelo, imifino, okusanhlamvu okuphelele, ama-legumes, amantongomane, amantongomane, ama-calcium, ama-calcium-3 Amafutha acid, i-Vitamin B12, nezinye izidingo zezakhi. Kubalulekile ukuthi ama-vegans aqinisekise ukuthi adla ukudla okuqinile noma izithasiselo ukuze ahlangabezane nezidingo zawo ze-Vitamin B12, njengoba le vitamin itholakala ngokuyinhloko emikhiqizweni yezilwane. Ngaphezu kwalokho, ukubonisana nodokotela wokudla okubhalisiwe kungasiza ekuqinisekiseni ukuthi ukudla kwe-vegan kulinganiselwe futhi kuhlangabezana nezidingo ngazinye.
Ukudla kwe-vegan kunomthelela kanjani ekulawuleni isisindo kanye nempilo yonke yenhliziyo?
Ukudla kwe-vegan kungaba nomthelela ekuphathweni kwesisindo kanye nempilo yenhliziyo yonke ngenxa yokugcizelelwa kwayo ekudleni okusekelwe ngokuphelele kwezitshalo. Lokhu kudla kuvame ukwehlisa amakhalori namafutha agcwele, ngenkathi uphezulu ku-fiber, amavithamini kanye namaminerali. Lezi zinto zingasiza ekunciphiseni isisindo nokulungiswa. Ngokwengeziwe, ukudla okususelwa ekuphumeni kuhlotshaniswa namazinga we-cholesterol aphansi, umfutho wegazi, kanye nengozi encishisiwe yesifo senhliziyo nokushaywa unhlangothi. Ubuningi bama-antioxidants nama-phytochemicals atholakala ekudleni kwezitshalo futhi nomthelela empilweni yenhliziyo. Kodwa-ke, kubalulekile ukuqinisekisa ukudla okulinganiselayo nokuhlukahlukene okuhlukile ukuze uhlangabezane nazo zonke izidingo zezempilo.
Ngabe kukhona izingozi noma izinselelo ezingaba khona ezihambisana nokulandela ukudla kwe-vegan?
Yebo, kunezingozi nezinselelo ezihambisana nokulandela ukudla kwe-vegan. Ezinye izinselelo zibandakanya ukuqiniseka ukudla okunempilo okunempilo, ikakhulukazi izakhi ezifana neVitamin B12, i-Iron, calcium, kanye nama-Omega-3 Amafutha acid. Kungaba nzima futhi ukuthola izinketho ze-vegan lapho udla noma ezilungiselelweni zenhlalo. Ngaphezu kwalokho, abanye abantu bangakuthola kuyinselele ukugcina ukudla okulinganiselayo futhi kungancika kakhulu ekudleni okusebenzayo kwe-vegan, okungaphezulu kushukela, i-sodium kanye namafutha angenampilo. Kubalulekile ukuthi ama-vegans ahlele ngokudla kwawo ngokucophelela futhi acubungule ukungezelelwa uma kunesidingo ukuqinisekisa umsoco ofanele.
Yini amanye amathiphu namasu okuguqukela ekudleni kwe-vegan ngenkathi uqinisekisa ukutholwa okufanele nempilo?
Lapho uguqukela ekudleni kwe-vegan, kubalulekile ukuqinisekisa ukondliwa okufanele nempilo. Amanye amathiphu namasu afaka phakathi ukudla okusekelwe ekudleni kwakho ekudleni kwakho, ukufundisa ngokudla okunempilo ukuze uqinisekise ukuthi uthola zonke izithelo nemifino yamavithamini, kufaka phakathi okusanhlamvu kwe-fiber namandla, futhi kucatshangelwa ukungezelelwa kwezakhi zomzimba ezifana ne-Vitamin B12. Ngokwengeziwe, ukubheka i-distitian ebhalisiwe kungasiza ekwakheni uhlelo lokudla olulinganiselwe lwe-vegan oluhlangabezana nezidingo zakho ngazinye.
