Yamukela Ukudla Okususelwe Ezitshalweni
Ukuzwela, Impilo kanye Nendlela Yokuphila Eqhubekayo
Konke ukuphila kubalulekile. Nokho, izigidi zezilwane minyaka yonke zikhuliswa emasimini efekthri lapho izidingo zazo eziyisisekelo—kanye nelungelo lazo lokuphila ngokukhululeka—ziyaphikwa. Zizilwane ezihlakaniphile, ezinemizwa enamandla zokuthanda, ukwesaba, nokuzwa ubuhlungu. Kodwa esikhundleni sokuvela uzwelo, zibhekana nokuvalelwa, ukuhlukumeza, kanye nesistimu eziphatha njengezimpahla.
Ukhetha indlela yokuphila esuselwa ezitshalweni yinto enamandla yokubonisa ububele. Kuyindlela yokuthi: abawona abethu okufanele baphathwe kabi. Ngokushintsha inyama, ubisi, namaqanda ngezinto ezishintheka esuselwa ezitshalweni, uyamela izilwane—wenqaba ukweseka imboni ewakhiwe phezu kokuhlupheka.
Kodwa umthelela awupheli lapho. Ukudla okusekelwe ezitshalweni kuyondla umzimba wakho ngamandla emvelo wezithelo, imifino, okwesibhakabhaka, okhokho, amantongomane, kanye nembewu. Kusekela impilo yakho, kwehlisa umkhondo wakho wemvelo, futhi kuqondanisa izinqumo zakho zansuku zonke ngamavolumu akho ajulile: uzwela, ubulungisa, nokusimama.
Ukushintshela endleleni yokuphila esuselwa ezitshalweni akumele kube nzima — kuqala ngezinyathelo ezincane, ezinokusho. Awudingi ukuba uphelele. Udinga nje ukuqala.
Faka imbewu yakho ekhishini ngezinto ezibalulekile ezisekelwe ezitshalo. Shintshela emikhiqizweni engenakwenziwa ngaphandle kwe-cruelty, izimonyo ezithandwayo zezitshalo, imikhiqizo yokuhlanza, kanye nezingubo uma ufisa ukudlula ukudla.
Indlela Yokuya Kokudla Okusekelwe Ezitshalweni 5
Yiba yisiqalo sakho.
Izinyathelo Zokuba Umthengi Wemikhiqizo Esuselwe Ezitshalweni
Yazi Isizathu Sakho
Ukwazi ukukhuthazeka kwakho: impilo, inkoliso yezilwane, noma imvelo. Ukuba nesizathu esicacile kukusiza uhlale ungenile futhi unesibindi.
Indlela Yokuya Kokudla Okusekelwe Ezitshalweni 11
Funda indlela yokuthola izakhi ezibalulekile: amaprotheni, insimbi, ikhalisiyamu, B12, kanye ne-omega-3. Imithombo emihle yezitshalo ihlanganisa imifino, amandongomane, imbewu, okuluhlaza okwesibhakabhaka, okusanhlamvu okuphelele—kanye nezithasiselo ezingase zidingeke.
Guqukela Kancane
Qala ngokunciphisa inyama ebomvu, bese inyoni nolwandle. Kamuva, susa amaqanda nobisi—noma hamba isidlo esisodwa ngesikhathi (isb., qala ngokudla kwasekuseni okusekelwe ezitshalweni). Hambisa ngejubane lakho—ushintsho oluhamba kancane lusawuthutho.
Thola Ezinye Izindlela Ezisekelwe Ezitshalweni
Zama ubisi lwezitshalo (i-oat, i-almond, i-soy), ama-cheese asekelwe ezitshalweni, i-tofu, i-tempeh, kanye nezinto ezithatha indawo yenyama. Hlola izindlela zokupheka ezisekelwe ezitshalweni bese uphinda udle izidlo zakho ozithandayo ngaphandle kwemikhiqizo yezilwane.
Yenza Indawo Yakho Ibe Seyisekelwe Ezitshalweni
Ama-lentils, ama-chickpeas, ubhontshisi obomnyama, i-tofu, i-tempeh, i-seitan, isoya esakhiwe
Ubisi lwama-alimondi, ubisi lwe- oats, ubisi lwesoya, ubisi lwama-cashew
Landela imiphakathi esekelwe ezitshalweni, abantu abanethonya, noma izinkundla. Ungakhathazeki uma wehluleka—akekho ogcwele. Inqubekela phambili ingcono kunokuphelela.
Amathiphu Wokudla Ukudla Okunempilo KweVegan
Ukudla esikufaka emizimbeni yethu kubalulekile - hhayi nje ngempilo yethu, kodwa ngamandla, ukugxila kwethu, kanye nokuphila kwethu isikhathi eside. Ukudla okulinganiselwe okusekelwe ezitshalo kunganikeza zonke izakhi ezibalulekile umzimba wakho ozidingayo. Nasi ukuthi kwenziwa kanjani lokhu ngendlela efanele:
Faka izinhlobo ezahlukene zezithelo nemifino eninzi enemibala ekudleni kwakho. Iqembu ngalinye lombala liqukethe ama-antioxidants ahlukile, amavithamini, nama-phytonutrients asekelayo izici ezahlukene zempilo yakho.
Izithelo zicebile nge-fiber, amanzi, namavithamini abalulekile njengevithamini C ne-potassium. Thatha izithelo ezinjenge-apula, ama-berries, ubhanana noma amawolintshi phakathi nesonto ukuze uthole amandla ngokwemvelo nokusekelwa komzimba.
I-Fiber isekela ukugaya, ilinganisa ushukela wegazi, futhi ikusize uzizwe ugcwele isikhathi eside. Imbaza, okusanhlamvu okuphelele, amalentili, imifino, kanye nembewu yizinto ezinhle kakhulu zomthombo we-fiber ekudleni okusekelwe ezitshalweni.
Awudinga ubisi ukuze uhlangabezane nezidingo zakho ze-calcium. Imifino eluhlaza (efana ne-kale ne-bok choy), ubisi lwezitshalo oluqinisekisiwe, i-tofu, ama-almonds, kanye nembewu ye-sesame yonke imithombo emikhulu ye-calcium esuselwa ezitshalweni.
Amaprotheni ebalulekile ekulungiseni imisipha kanye nempilo yomzimba. Jabulela izinhlobo ezahlukene zamalahla, amalentili, ubhontshisi, i-quinoa, i-tofu, i-tempeh, i-seitan, namantongomane ukuze uhlangabezane nezidingo zakho zansuku zonke zamaprotheni.
UVitamin B12 awutholakali ngokwemvelo ezitshalweni, ngakho-ke kubalulekile ukufaka ukudla okune-fortified (njengobisi lwezitshalo noma okusanhlamvu) noma uthathe isengezo esithembekile se-B12 ukuze uhlale unempilo futhi ugcwele amandla.
Shintsha Lokhu Naloko ...
Indlela Yokuya Kokudla Okusekelwe Ezitshalweni 10
Uju
I-cheese esekelwe kumantongomane (i-cashew, i-almond), i-soy cheese, i-nutritional yeast
I-Vegan cream cheese (eenzelwe kusuka kumakhethijoni, i-tofu, noma ikhokhonati)
I-Coconut yogurt, i-almond yogurt, i-soy yogurt, i-oat yogurt
I-ayisikrimu engena-dairy (ubisi lukakoko, ubisi lwe-almondi, ubisi lwe- oat)
Ibhotela yeVegan (amafutha ezitshalo), uwoyela kakhukhunathi, uwoyela we-olive, i-avocado
I-Silken tofu, ingxube ye-chickpea flour, amazambane abilisiwe, JUST Egg (mung bean)
I-flax egg, i-chia egg, i-applesauce, ubhanana oqunjiwe, i-aquafaba (i-chickpea brine)
Ubisi lwenkomo
Hlola Ukudla Okususelwe Ezitshalweni
Izinqumo Eziphilile, Eziqhubekayo Nezinzwela
Ukushintshela endleleni yokuphila esekelwe ezitshalweni akusho ukulahla ukunambitheka, ukwehluka, noma ukwaneliseka. Eqinisweni, liyithuba lokuhlola umhlaba ojabulisayo futhi ohlukahlukene wokudla obheka ngcono impilo yakho, izilwane, kanye neplanethi.
Noma ngabe ukulungiselela ukudla ekhaya noma udla ngaphandle, zikhona izinketho eziningi ezisekelwe ezitshalweni ezitholakalayo ukuze zilingane nayo yonke indlela yokudla nendlela yokuphila.
Thola Usizo Futhi Ube Mnene Kuwe
Izindawo zokudlela eziningi manje zinikeza izinketho ze-vegan noma ezisekelwe ezitshalweni, ezivezwe ngokucacile futhi zigcwele ukunambitheka. Kungakhathaliseki ukuthi uyathatha ukuluma okusheshayo noma udla endaweni oyithandayo yendawo, ungangabazi ukucela ukuthatha indawo yezitshalo - izindawo eziningi zikujabulela ukukwamukela.
Ukuthola ukudla okusha kuyingxenye yenjabuliso yokuba umthengi wemikhiqizo esuselwe ezitshalweni. Yiba nesibindi, zama izinto ezintsha, futhi uthole ukuthi ukuzwela kungaba mnandi kangakanani.
I-GlobalData ibike ukuthi ama-70% wabantu emhlabeni amawele noma aqeda ukusetshenziswa kwawo inyama. Lo mkhuba ushayelwa yizici ezahlukahlukene, kufaka phakathi ukukhathazeka ngempilo, inkoliso yezilwane, nomthelela wemvelo wokukhiqizwa kwenyama.
Yidla Ngcono: Umhlahlandlela Namathiphu
Umhlahlandlela wokuthenga
Funda indlela yokukhetha imikhiqizo esuselwe ezitshalweni engenakubulala, ephilile futhi enomsoco kalula.
Ukudla Nezimiso Zokupheka
Thola izindlela zokupheka ezimnandi nezilula ezisekelwe ezitshalweni kuzo zonke izidlo.
Amathiphu Noshintsho
Ukuya kokudla okusekelwe ezitshalo akukhona ngokuvinjelwa. Kumele kube ngokutholwa.
Abantu abadla uhlobo lwe-vegan badinga izithasiselo?
Ukondla Okusekelwe Ezitshalweni: Izithasiselo Ezibalulekile Zokudla Okunempilo Kwe-Vegan
Ukudla okusekelwe ezitshalweni okuhlelekwe kahle kunganikeza cishe zonke izakhi zomzimba ezidingekayo futhi kuvame ukuba nempilo enhle kunokudla okujwayelekile kwaseNtshonalanga okubandakanya inyama, izinhlanzi, amaqanda, nobisi. Abantu abalandela ukudla okusekelwe ezitshalweni bavame ukudla ifayibha eningi, ama-antioxidants, nezinhlanganisela zezitshalo eziwusizo. Kodwa-ke, kunezinto ezimbalwa ezibalulekile okufanele abantu abadla ukudla okusekelwe ezitshalweni kanye nabangadli okusekelwe ezitshalweni bazinake, kuhlanganise ne-vithamini B12, vithamini D, ne-iodine. Njengoba i-vithamini B12 ikhona kakhulu emakhaleni ezilwane, labo abakudla okusekelwe ezitshalweni badinga ukudla okunothiswayo noma izithasiselo. Amazinga kavithamini D angaba aphansi ngenxa yokuchayeka elangeni okulinganiselwe, futhi ukuthathwa kwe-iodine kungase kunganeni ngaphandle kokudla okufana nosawoti one-iodine noma ulweke.
Ama-acid e-Omega-3 angenye enye imisebenzi ebalulekile okufanele icatshangelwe. Nakuba imithombo esuselwa ezitshalweni inikeza i-ALA, ukuguqulwa komzimba kube izinhlobo ezisebenzayo ze-EPA ne-DHA kunqunyelwe, ngakho abanye abalandela ukudla okusekelwe ezitshalweni bangazuza ezithasiselo ezisekelwe ololwane. Kubalulekile ukuqaphela ukuthi amazinga aphansi kavithamini D, iodine, ne-omega-3 abonakala kubantu bonke, hhayi nje labo abakudla okusekelwe ezitshalweni. Ngakho-ke, ukuqapha ukudla nokusebenzisa izithasiselo noma ukudla okunqunywe amandla uma kunesidingo kungasiza wonke umuntu ukuthi agcine impilo enhle.
I-B12 ibalulekile-futhi kulula ukuyithola.
Iningi labantu abalandela indlela yokudla ye-vegan badinga isithasiselo se-B12, kodwa lokho akuyona into eyingqayizivele. Abantu abaningi, kungakhathaliseki ukuthi bakudla bani, baphansi kwe-B12. Inyama yanamuhla iqukethe i-B12 encane kakhulu kunangaphambili—ikakhulukazi ngoba izilwane ezifuywayo sezivele zinikezwa izithasiselo. Pho kungani ungadluli umthengisi ophakathi bese uthatha eyakho?
I-B12 yansuku zonke: Yini Okufanele Uyazi
Abantu abadala abaningi badinga kuphela amanani amancane kavithamini B12, kodwa akubona konke okumuncwa - ikakhulukazi kusuka kwimithi eyengeziwe. Yingakho ochwepheshe bacebisa ukuthatha isengezo sansuku zonke esingu-50 micrograms, noma ama-micrograms angu-2,000 masonto onke. Ungafaka nokudla okunothiswe yi-B12 ekudleni kwakho - njengobisi olusekelwe ezitshalweni, imvubelo yokondla, izitambuzi zasekuseni, nokusabalalisa. Yize imihlahlandlela esemthethweni icebisa ukuthi kancane njengo-1.5 kuya ku-4 micrograms ngosuku, ochwepheshe abaningi bezempilo bacebisa ukuthathwa kwansuku zonke okuphezulu (4-20 micrograms) ukuqinisekisa ukumuncwa okwanele nokuvimbela ukushoda. I-B12 iyancibilika emanzini, ngakho noma yini eyengeziwe iyakhishwa ngokwemvelo emzimbeni, okwenza ukungezwa okuvamile kuphephe futhi kubalulekile.
Kungani Sidinga I-B12?
I-Vitamin B12 isize umzimba wenze amandla ekudleni, isekela impilo yezinzwa, ukukhiqizwa kwamangqamuzana abomvu egazi, ukuhlanganiswa kwe-DNA, futhi isebenza nge-folic acid ukuthuthukisa ukusetshenziswa kwensimbi, ukuzivikela ezifweni, kanye nemizwa. I-B12 ngokwemvelo yenziwa amabhaktheriya emhlabathini. Esikhathini esidlule, abantu (nezilwane) babethola lokho ngokudla okungagezeni. Namuhla, izindlela zesimanje zokuhlanza zisho ukuthi kufanele sikuthole ekudleni okunothiswe noma izithasiselo. Ngisho nezilwane zasemferweni zithola i-B12 ngokusebenzisa izithasiselo — ngakho-ke kungcono ukweqa umthengisi ophakathi. Nakuba umzimba udinga kuphela amanani omncane, ukuthathwa njalo kubalulekile. Imiphumela ephezulu (kufika ku-2,000 mcg nsuku zonke) ithathwa njengephephile. Kodwa-ke, ukumuncwa kungathinteka imithi ethile (efana ne-Metformin noma i-PPIs), ukubhema, noma izimo zempilo.
Ingabe ngidinga isengezo?
Yebo - izithasiselo ze-B12 ziyanconywa kubantu abalandela ukudla kwe-vegan kanye nanoma ubani oneminyaka engaphezu kwengama-50, njengoba ukumuncwa kwe-B12 kuncipha ngokwemvelo ngokuya ngeminyaka. Ukuthatha isithasiselo kusiza ukuvimbela ukushoda.
Izimpawu zokushoda kwe-B12
Izimpawu zingafaka phakathi ukukhathala, amandla aphansi, ukuzwa kwezintambo, ubuthakathaka bemisipha, ukucindezeleka, nezinkinga zememori noma ukugxila. Ukushoda kwe-B12 kungaphakamisa namazinga e-homocysteine, kwandisa ingozi yesifo senhliziyo. Uma kukhona okukukhathazayo, thintana nodokotela ukuze uthole ukuhlolwa okulula - kulapheka kalula ngemithi eyengeziwe noma imijovo.
Imithombo Engcono Kakhulu Ye-B12 Esuselwa Ezitshalweni
Imithombo engcono kakhulu esekelwe ezitshalweni ifaka phakathi izinketho ezinqunywe njengeyeast yokondla, ama-yeast extracts, ubisi olususelwa ezitshalweni, ama-yoghurts, ama-desserts, izitsha zasekuseni, kanye ne-margarine. Hlala uhlola amalebula ukuze uqiniseke ukuthi banqunywe nge-B12 - futhi khumbula, izithasiselo zisabalulekile!
Izinkomba
- Benham AJ, Gallegos D, Hanna KL et al. 2022. Ukunqandisa kweVitamin B12 Kubahlathi abase-Australia. Izakhi. 14 (22) 4781.
- Campdesuner V, Teklie Y, Alkayali T et al. 2020. Ukushoda Kwe-Vitamin B12 Okubangelwa I-Nitrous Oxide Okubangela I-Myelopathy. I-Cureus. 12 (7) e9088.
- Fang H, Kang J no Zhang D. 2017. Ukukhiqizwa kwe-microbial kavithamini B12: ukubuyekeza kanye nemibono yesikhathi esizayo. Imizi ye-Microbial Cell. 16 (1) 15.
- Marques de Brito B, Campos VM, Neves FJ et al. 2023. Imithombo kavithamini B12 ekudleni okungenazo izilwane: ukubuyekezwa okuhlelekile. Ukubuyekezwa Okubucayi kweSayensi Yokudla Nokudla Okunempilo. 63 (26) 7853-7867.
- Rizzo G, Laganà AS, Rapisarda AM et al. 2016 I-Vitamin B12 phakathi kwabantu abadla imifino: Isimo, Ukuhlolwa kanye Nokuthuthukiswa. Izakhi. 8 (12) 767.
- Sobczyńska-Malefora A, Delvin E, McCaddon A et al. 2021. Isimo se-Vitamin B12 kwezempilo nasezifo: ukubuyekezwa okubucayi. Ukuhlolwa kokushoda nokungabi nesisekelo - izingozi zomtholampilo kanye nelabhoratri. Ukubuyekezwa Okubucayi Kwezesayensi Yomtholampilo. 58 (6) 399-429.
- Watanabe F no Bito T. 2018. Imithombo kavithamini B12 kanye nokusebenzisana kwemicrobial. I-Experimental Biology and Medicine (Maywood). 243 (2) 148-158.
- Temova Rakuša Ž, Roškar R, Hickey N et al. 2022. I-Vitamin B12 Ekudleni, Izithasiselo Zokudla, Nemithi-Ukuhlolwa Kwendima Yayo Nezici Ngokugxila Kuyo Ukuzinza. Ama-Molecule. 28 (1) 240.
Kungani I-Vitamin D Ibalulekile – futhi Ungayithola Kanjani?
Uvithamini D usize umzimba ukuba umunce i-calcium, usekele umsebenzi wokuzivikela ezifweni, futhi ugcine amathambo nemisipha inhle. Nakuba singenza lokhu ngokuchayeka elangeni, izinto ezifana nendawo, ithoni yesikhumba, isikhathi sonyaka, nokusetshenziswa kwe-sunscreen kunganikela kule nqubo.
Yimalini Edingayo Nsuku Zonke?
Inabantu abadala bona abadinga ama-micrograms angu-10-20 (400-800 IU) kavithamini D ngosuku, kuye ngeminyaka, indawo, kanye nokuchayeka elangeni. Ngesikhathi semvula nentwasahlobo—noma uma uthola ukukhanya kwelanga okuncane—kunconywa ukuthi uthathe isengezo sansuku zonke sama-micrograms angu-10 (400 IU). Abantu abanesikhumba esimnyama, abantu abadala, noma labo abamboza isikhumba sabo bangase badinge unyaka wonke.
Kungani Sidinga I-Vitamin D?
I-Vitamin D ibalulekile ekugcineni amalunga anethambo, amazinyo, nemisipha ngokunceda umzimba ukumunca i-calcium nokulawula amazinga e-phosphate. Iyi-"vitamin yelanga," ikhiqizwa esikhumbeni ngokuchayeka elangeni, kodwa izinto ezinjengobumnyama besikhumba, isunscreen, ukuchayeka elangeni okulinganiselwe, nesizini kunganciphisa ukusebenza kwayo. Kunezinhlobo ezimbili eziyinhloko: i-vitamin D2, engahlale ingeyesidlo se-vegan, ne-D3, evame ukutholakala ezilwaneni kodwa futhi iyatholakala ngezinhlobo ze-vegan ezenziwe ngamakhowe noma i-lichen. Ezinye izakudla ezisekelwe ezitshalweni zinezinto ezithile ezifakwa nge-vitamin D, kodwa kubalulekile ukuhlola amalebula, njengoba ingekho yonke i-D eyengeziwe engeyesidlo se-vegan. Uma ungatholi ngokwanele elangeni noma ekudleni, isengezo se-vegan D2 noma se-D3 esisekelwe ezitshalweni siyindlela ethembekile.
Ingabe ngidinga isengezo?
Ukuthi udinga isengezo se-vitamin D kuncike ekuchayekeni elangeni. Uma uchitha isikhathi ngaphandle njalo ngezinyanga ezinzima, umzimba wakho cishe wenza ngokwanele. Kodwa-ke, uma uhlala endlini, ugoqe, noma uhlala ezindaweni ezinokukhanya okulinganiselwe-ilanga-ikakhulukazi phakathi nekwindla nobusika-isengezo sama-micrograms angu-10 (400 IU) nsuku zonke sinconywa ukugcina amazinga anempilo.
Imithombo Engcono Kakhulu Ye-Vitamin D Yezitshalo
Imithombo esekelwe ezitshalweni ye-vitamin D inikwezelwe, kodwa ungayithola ekudleni okunqunywe njengobisi olususelwa ezitshalweni, izitsha zasekuseni, okusandisiwe, namanye amabhrendi wejusi yequnube. Amakhowe achayeke ekukhanyeni kwe-UV nawo ahlinzeka nge-vitamin D, imvamisa ngendlela ye-D2. Hlala uhlola amalebula ukuze uqiniseke ukuthi imikhiqizo inqunywe, futhi lapho kungenzeka, khetha lezo ezibhalwe nge-vegan-friendly vitamin D2 noma D3 evela ku-lichen noma algae.
Izimpawu Zokushoda
Ukushoda kwe-Vitamin D kungadala ubuthakathaka bemisipha, ubuhlungu bamathambo (ikakhulukazi emgodleni, izimbambo, amahlombe, noma i-pelvis), futhi ezinganeni, kungaholela ku-rickets - isimo esibangela ukuguqulwa kwamathambo, i-anaemia, kanye nokwanda kwengozi yokutheleleka kokuphefumula.
Izinkomba
- Institute of Medicine (IOM). Ukuthathwa Kwereferensi Yokudla Kwekhalsiyamu kanye Novithamini D.
- Holick, M.F. Ukushoda kukavithamini D. Iphephandaba Lezokwelapha LaseNew England. 2007; 357(3):266-281.
- Munns, C.F., Shaw, N., Kiely, M., et al. Izincomo Zokuvumelana Komhlaba Wonke Ngokuvimbela Nokuphathwa Kwe-Rickets Yokondleka. I-Journal of Clinical Endocrinology & Metabolism. 2016; 101(2):394-415.
- Pludowski, P., Holick, M.F., Pilz, S., et al. I-Vitamin D ivuselela impilo yemisipha yamathambo, ukungatheleleki komzimba, ukugula komzimba, isifo senhliziyo, umdlavuza, inzalo, ukukhulelwa, ukukhohlwa kanye nokufa - Ukubuyekezwa kobufakazi bwakamuva. Ukubuyekezwa kwe-Autoimmunity. 2013;12(10):976-989.
- Cashman, K.D., Dowling, K.G., Škrabáková, Z., et al. Ukushoda kwe-Vitamin D e-Europe: ubhadane? I-American Journal of Clinical Nutrition. 2016; 103 (4): 1033-1044.
- Isikole Sezempilo SaseHarvard T.H. Chan - Umthombo Wokudla: I-Vitamin D
- I-Institute of Medicine (US) Committee Yokubuyekeza Izinkomba Zokudla Kwe-Vitamin D neCalcium. Ukuthathwa Kwezinkomba Zokudla KweCalcium ne-Vitamin D. National Academies Press (US); 2011.
Indima Ebalulekile Yamaprotheni Empilweni Yomuntu Nokudla Okunempilo
Amaprotheni abalulekile ekwakheni nasekulungiseni izicubu, ukusekela amasosha omzimba, nokukhiqiza ama-enzyme nama-hormone. Abantu abadala badinga cishe amagremu angu-0.8 amaprotheni ngekilogremu ngayinye yesisindo somzimba ngosuku, ngokudinga okuphezulu kubadlali, abesifazane abakhulelwe, kanye nabantu abadala. Ukuthathwa kwamaprotheni okwanele kusiza ukugcina amandla kwemisipha kanye nempilo iyonke, kuyilapho ukuntuleka kungadala ubuthakathaka nezinkinga zempilo.
Ungayidinga Malini Iprotein Nsuku Zonke?
Ngokwesilinganiso, amadoda kufanele adle cishe amagiramu angu-55 wamaprotheni nsuku zonke, kuyilapho abesifazane bedinga cishe amagiramu angu-45. Izinkomba zamanje zituswa ukuthi kuthathwe cishe amagiramu angu-0.8 wamaprotheni ngekilogremu ngayinye yesisindo somzimba nsuku zonke. Ngokwesibonelo, owesifazane osebenzayo ngokumaphakathi onesisindo esingu-65 kilograms udinga cishe amagiramu angu-52 wamaprotheni nsuku zonke, kanti indoda esebenzayo enesisindo esingu-88 kilograms idinga cishe amagiramu angu-70. Uma injongo yakho ukwakha imisipha, ukuthathwa kwamaprotheni kwakho kufanele kwenyuke ngokuya ngomsebenzi wakho kanye nezinjongo zakho zokwakha imisipha, abatshuzi abaphambili abathatha kwesinye isikhathi kufika kumagiramu angu-2 ngekilogremu yesisindo somzimba nsuku zonke. Izingane, intsha, nabesifazane abahlanzayo ngokuvamile badinga kancane kancane ngaphezu kwamagiramu angu-0.8 ngekilogremu ngayinye, kodwa into esemqoka ukufaka imithombo emihle yamaprotheni ekudleni kwakho kanye nama-carbohydrate kanye namafutha anempilo.
Sithola ngokwanele?
Iningi labantu e-UK lidla amaprotheni amaningi ngokwanele. Ngokwesurvey ye-2014 UK National Diet and Nutrition Survey, ukudla kwamaprotheni nsuku zonke kwakungamagremu angu-85 kwabesilisa namagremu angu-65 kwabesifazane. Lokhu kusho ukuthi iningi labantu lithola okungenani u-130% wesilinganiso sansuku zonke esinconywayo, kahle ngaphezu kwenani elincane elidingekayo ukuze kube nempilo enhle.
Kungani sidinga lokhu?
Amaprotheniya ayingxenye ebalulekile yawo wonke amaseli emizimbeni yethu futhi ibalulekile ezinye izinqubo eziningi, kuhlanganise nokukhiqizwa kwamahomoni nezinye izinto ezibalulekile. Yakhiwe ngama-amino acid, ayisishiyagalolunye kuwo akuzona ezingokomzimba ngoba imizimba yethu ayikwazi ukuwakhiqiza, ngakho kufanele siwathole ekudleni kwethu. Inkolelo endala yokuthi kufanele uhlanganise ukudla okuhlukene esidlo ngasinye ukuze uthole amaprotheni aphelele iphelelwe yisikhathi—ukudla ukudla okuhlukahlukene nokunalinganisela usuku lonke kuqinisekisa ukuthi uyawathola wonke ama-amino acid owadingayo. Naphezu kwezinkambo zokuthengisa mayelana nokudla “okunamaprotheni amaningi”, abantu abaningi emazweni aseNtshonalanga bona kudla amaprotheni amaningi kunalokho abadingayo, futhi ukuntula kwamaprotheni kuyivelakancane kakhulu. Ngakho-ke, uma udla ukudla okunempilo, okuhlukahlukene kwe-vegan, amaprotheni ngeke abe yinkinga.
Ingabe ngidinga isengezo?
Ngaphandle uma ungumdlali wezprofessional noma usebenza kanzima ngokomzimba, cishe awudingi amandla noma izithasiselo zamaprotheni. Abantu abaningi bangahlangabezana nezidingo zabo zamaprotheni ngokudla okunempilo ngaphandle kokuthuthukiswa okwengeziwe.
imithombo yezitshalo engcono kakhulu
Imithombo engcono kakhulu yezitshalo zeprotheyini zihlanganisa imifino efana nama-lentils, ama-chickpeas, kanye nobhontshisi omnyama; imikhiqizo yesoya efana ne-tofu ne-tempeh; amandongomane kanye nembewu efana nama-almonds, imbewu ye-chia, kanye nembewu yempuphu; kanye nokusanhlamvu okuphelele okuhlanganisa i-quinoa, i-brown rice, kanye ne-oats. Lokhu kudla kunikeza inani elihle leprotheyini futhi, lapho kudliwe njengengxenye yokudla okuhlukahlukene, kuhlinzeka ngama-amino acid ayisisekelo wonke umzimba wakho owadingayo.
Izimpawu zokushoda
Ukushoda kwamaprotheni akuvamile kakhulu emazweni asentshonalanga futhi ngokuvamile kwenzeka ngenxa yokugula noma ukuguga kunokuba ukudla. Intyile nje uma udla amakhalori anele, kungenzeka ukuthi uthola amaprotheni anele. Izimpawu zokushoda zingabandakanya amandla aphansi, ukukhathala, ukugxila kabi, ukulahleka kwemisipha, kanye nesistimu yomzimba ebuthakathaka eyenza izifo eziningi. I-Kwashiorkor, uhlobo olunzima lokushoda kwamaprotheni olubangela isisu esivuvukele, luvame kakhulu emazweni athuthukayo lapho ukudla kwamaprotheni kunganele.
Izinkomba
- Inhlangano Yezempilo Yomhlaba (WHO):
Imibiko kanye nemihlahlandlela ngezidingo zamaprotheni kanye nama-amino acid abalulekile, egcizelela ukubaluleka kokuthathwa kwamaprotheni okwanele kwezempilo. - UMinistrandi Wezokulima wase-United States (USDA) – Izinkomba Zokudla KwabaseMelika
Izinkomba eziphelele mayelana nezidingo zamaprotheni nsuku zonke, imithombo, kanye nezincomo zamaqembu ahlukene abantu. - I-Institute of Medicine (IOM) – Ukuthathwa Kwezinkomba Zokudla
Izincomo ezisemthethweni ngokuthathwa kwamaprotheni emaqenjini ahlukene yobudala, abesifazane abakhulelwe nabancelisayo, kanye nabathathlete. - Iphephandaba LaseMelika Lezokudla Kwezokwelapha
Ucwaningo olubuyekeziwe ngokucwaningisiso ngezidingo zamaprotheni, ukuhlanganiswa kwemisipha, kanye nemiphumela yokushoda kwamaprotheni. - I-FAO (Inqubekela Phambili Yokudla Nezolimo Yezizwe Ezihlangene)
Imibiko yobuchwepheshe kanye nezincwadi ezikhuluma ngekhwalithi yamaprotheni, imithombo yamaprotheni asuselwa ezitshalweni, kanye nemininingwane yokudla komhlaba. - Ukubuyekezwa Kokudla kanye Nezinqubekela Phambili Kwezinqubo Zokudla
Ama-Articles ahlola izinganiso mayelana nokuhlanganisa amaprotheni, ukwanela kwamaprotheni e-vegan, kanye nendima yamaprotheni empilweni. - I-National Health Service (NHS) UK
Ulwazi lwezempilo lomphakathi mayelana nokuthathwa kwamaprotheni, izimpawu zokushoda, kanye nemithombo, ngokusekelwe ezinhlolweni zikazwelonke njenge-UK National Diet and Nutrition Survey.
I-Iron: Kungani Ibalulekile Futhi Kufanele Uyithathe Kakhulu
I-ayoni iyiminerali ebalulekile esiza ukuthutha umoya-mpilo egazini ngeprotheyini ebizwa ngokuthi yi-hemoglobin. Isekela ukukhiqizwa kwamandla, ukusebenza komzimba, kanye nempilo yamaseli jikelele. Umzimba udinga i-ayoni ukuze wenze amaseli abomvu egazi futhi avimbele i-anemia, isimo esibonakala ngokukhathala nobuthakathaka.
Yimalini Yensimbi Odinga Nsuku Zonke?
Amadoda abadala ngokuvamile angadinga cishe i-8 mg yensimbi ngosuku, kanti abesifazane abadala badinga cishe i-18 mg ngenxa yokulahlekelwa kokuya esikhathini. Abesifazane abakhulelwe badinga kakhulu - cishe i-27 mg nsuku zonke. Abantu abadini kanye nama-vegans angase adinge amanani aphezulu ngoba insimbi esuselwa ezitshalweni (i-non-heme) ithathwa kancane kunensimbi evela emithonjeni yezilwane (i-heme iron).
Kungani I-Iron Ibalulekile?
Indima esemqoka yensimbi ukuthutha umoya-mpilo emaphashini kuya kuzo zonke izingxenye zomzimba. Futhi isekela umsebenzi womzimba kanye nempilo yomzimba. Ngaphandle kwensimbi eyanele, umzimba uyazabalaza ukukhiqiza amaseli abomvu anempilo egazini, okungaholela ekuntulekeni kwensimbi egazini.
Ingabe ngidinga isengezo?
Cha, ukudla okunempilo kwe-vegan okuqukethe ukudla okungezansi nsuku zonke kuzokwanela izidingo zakho.
Ingabe ngidinga isengezo?
Imithombo engcono kakhulu yensimbi yezitshalo ihlinzekwa okhukhanyeni oluphelele njenge-quinoa, i-spaghetti yegciwane eliphelele, kanye nesinkwa segciwane eliphelele, kanye nezithelo zasemini ezinjenge-cereal eziqinisiwe. Imiso efana nobhontshisi, i-tempeh (ama-soybeans abandayo), i-tofu, ubhontshisi obhakiwe, ubhontshisi wezinso, kanye nobhontshisi obhakiwe yizinto ezinhle kakhulu. Imbewu efana nembewu yempuphu, imbewu yesame, kanye ne-tahini (idlozi lesame) nayo inikeza amanani amahle kakhulu wensimbi. Ngaphezu kwalokho, izithelo ezomile ezinjengezindololwane kanye nezibalo, ulwelwe olufana ne-nori, kanye nemifino emnyama eneqabunga njenge-kale zicebile ngensimbi. Ezinye izinto ezisetshenziswayo kanye nezinongo ziqukethe amazinga abalulekile wensimbi (20-100 mg nge-100 amagramu); nakuba zisetshenziswa ngamanani amancane, ukusetshenziswa njalo kungaba nomthelela omkhulu ekuthatheni kwensimbi. Isibonelo, izipuni ezintathu zezinto ezixutshiwe zinikeza cishe i-2 mg yensimbi.
Izimpawu Zokushoda
Izimpawu zokushoda kwensimbi zihlanganisa ukukhathala, ubuthakathi, isikhumba esibukele, ukuphelelwa umoya, kanye nokuphazamiseka kwengqondo. Ukushoda kakhulu kungabangela i-anemia, edinga ukunakekelwa kwezokwelapha.
Izinkomba
- Institution Yezempilo Yomhlaba (WHO) — “I-anemia yokushoda kwensimbi: ukuhlolwa, ukuvimbela, kanye nokulawula.”
(WHO Technical Report Series, 2001) - Izikhungo Zezempilo Zikazwelonke (NIH), IHhovisi Lezithasiselo Zokudla - Ishidi Leqiniso Le-Iron Kochwepheshe Bezempilo.
- Isikole Harvard T.H. Chan Sezempilo Zomphakathi — Umthombo Womsoco: Insimbi.
- I-Mayo Clinic — Ukuntuleka kwensimbi egazini: Izimpawu nezimbangela.
- I-Academy Yokondla kanye Nezobuthi - Ukondla Kwe-Vegetarian kanye Ne-Vegan: Izincomo Ze-Iron.
- I-FoodData Central (USDA) - Isizindalwazi Sokudla Kwe-Iron Content Ekudleni.
Ikhalsiyamu: Ibalulekile Kumathambo Aqinile kanye Nezempilo Yonke
Ikhalsiyum yikhala elibalulekile elidingekayo ekwakheni nasekulondolozeni amathambo namazinyo aqinile. Futhi idlala indima ebalulekile ekusebenzeni kwemisipha, ekuthunyelweni kwezinzwa, ekuhlanganeni kwegazi, kanye nasekukhiqizweni kwamahormone. Umzimba ulawula amazinga ekhalsiyum ngokuqinile ukuze usekele lezi zinqubo.
Kungakanani Ikhalsiyamu Odinga Nsuku Zonke?
Abantu abadala ngokuvamile badinga cishe i-1,000 mg ye-calcium ngosuku. Abesifazane abaneminyaka engaphezu kuka-50 kanye nawo wonke umuntu oneminyaka engaphezu kuka-70 kufanele ahlose ukuthola i-1,200 mg nsuku zonke ukuze kugcinwe impilo yamathambo. Izingane nentsha zidinga phakathi kuka-700 no-1,300 mg kuye ngeminyaka yabo nezidingo zokukhula. Abesifazane abakhulelwe nabancelisa nabo badinga i-calcium encane kancane ukuze basekele ukukhula kwamathambo ezinganeni zabo.
Sithola ngokwanele?
Iningi labantu lithola i-calcium eyanele, ngokwe-2017 National Diet and Nutrition Survey. Kodwa-ke, intsha enegciwane eliphakathi kuka-11 no-18 ngokuvamile iyawa, namantombazane nabafana bethola kuphela u-84-89% yenani elinconyiwe. Cishe u-19% wamantombazane, u-8% wabafana, no-8% wabesifazane abaneminyaka engu-19 kuya ku-64 abahlangabezani nezidingo zabo ze-calcium.
Kungani sidinga lokhu?
Ikhalsiyamu ibalulekile hhayi kuphela emathanjeni aqinile kodwa futhi ekusebenzeni kwemisipha, izimpawu zemizwa, ukuxhumana kwamaseli, kanye nokukhiqizwa kwamahomoni. Cishe i-99% yekhalsiyamu yomzimba igcinwa emathanjeni, okudingeka ivithamini D eyanele ukusebenzisa ikhalsiyamu ngempumelelo. Amathambo ethu ahlala elahlekelwa futhi akhe kabusha ikhalsiyamu ngenqubo ebizwa ngokuthi ukwakhiwa kabusha kwamathambo. Nakuba ukuthathwa kwekhalsiyamu njalo kubalulekile, ukudla okuningi kunokuba umzimba udingewe akuvikeleli izinzuzo ezengeziwe futhi kungadala ngisho nokulimala. Ikhalsiyamu eyeqile - ikakhazikhazi evela kuzithasiselo noma ubisi - ingandisa ingozi yokuphuka futhi iholele ezinkingeni ezifana namatshe ezinso, ikakhazikhazi uma ukudla kudlula i-2,000 mg ngosuku.
Ingabe ngidinga isengezo?
Izithasiselo zeKalsiyamu zingase zinikeze inzuzo encane futhi zingaba yingozi. Zibangela ukwanda okusheshayo kwekhalsiyamu egazini, okungaholela ekuvinjelweni komthambo futhi kwandise ingozi yesifo senhliziyo. Ngokuphambene, ikhalsiyamu evela ekudleni imuncwa kancane kancane, isize ukugcina amazinga azinzile futhi wehlise le ngozi. Kungcono ukuthola ikhalsiyamu ekudleni kwe-vegan okulinganiselayo futhi ugweme izithasiselo ngaphandle uma uyalelwa ngudokotela.
Imithombo Engcono Kakhulu YeCalcium Yezitshalo
Imithombo engcono kakhulu yezitshalo ye-calcium ifaka i-tofu (eyenziwe nge-calcium sulfate), okerealti yevegan eqiniswayo (efana ne-Ready Brek), ubisi lwezitshalo oluqiniswe nge-calcium, izibhebhe, ikheli, imbewu yesame kanye ne-tahini, i-tempeh, isinkwa esiphelele, ubhontshisi obhakiwe, isikwehle esingu-butternut, ama-almondi, amakhambi, amaqabunga entwasahlobo, kanye ne-watercress. Nakuba i-isipinashi, i-chard, kanye namaqabunga beet akhona kakhulu nge-calcium, afaka ama-oxalate anciphisa ukumuncwa kwe-calcium. Kungcono ukuthola i-calcium kusuka emaqabungeni aphansi nge-oxalate njengekheli, i-broccoli, ne-bok choy, i-calcium yabo imuncwa cishe ngokuphindwe kabili kangcono kunaleyo evela ebisini. Lawa maqabunga aphinde ahlinzeke nge-fiber, i-folate, insimbi, nama-antioxidants—izakhiwo ezivame ukulahleka emikhiqizweni yobisi.
Izimpawu Zokushoda KweCalcium
Izimpawu zihlanganisa ukuqaqamba kwemisipha noma ukugedla, ukudideka, ukuwa, ukuba numbing nokuluma ezandleni, ezinyaweni, nasebusweni, izinyawo eziqhekekile, amathambo abuthakathaka, ukubola kwamazinyo, nokukhathala.
Izinkomba
- Izikhungo Zikazwelonke Zezempilo (NIH) – Ikalshiyamu Ishidi Leqiniso Kochwepheshe Bezempilo
- Inhlolovo Kazwelonke Yokudla Nokondleka (NDNS), UK, 2017 Umbiko
- Institute of Medicine (IOM), Izinto Zokubhekisela Zokudla nge-Calcium ne-Vitamin D
- i-Harvard T.H. Chan School of Public Health – I-Calcium nobisi: Izinzuzo Zezempilo kanye Nezingozi
- I-American Journal of Clinical Nutrition – I-Calcium Absorption evela kuMithombo Yezitshalo
- I-Mayo Clinic - Izithasiselo zeCalcium: Ziyadingeka?
- Inqubo Yezempilo Yomhlaba (WHO) - Izimpawu Zokuntula I-Anemia Nokuntula I-Calcium
Amafutha: Umsoco Obalulekile Wezempilo
Amafutha yimithombo yamandla ebalulekile ehlinzeka ngamandla agxilile futhi esekela imisebenzi eminingi ebalulekile emzimbeni. Isiza ukumunca amavitamini ancibilika emamafutheni (A, D, E, no-K), ivikela izitho zomzimba, igcina umzimba ufudumele, futhi iyadingeka ekukhiqizeni amahomoni nokugcina ubulili beseli.
Ungakanani Amafutha Odinga Ngosuku?
Imihlahlandlela yamanje incoma ukuthi amafutha aphelele kufanele anikeze kungabi ngaphezu kuka-33% wokudla kwakho kwamandla nsuku zonke. Amafutha agcwele kufanele agwenywe kuze kufike ku-11%, amafutha e-monounsaturated cishe ku-13%, amafutha e-polyunsaturated cishe ku-6.5%, namafutha e-trans angaphansi kuka-2%.
Sithola Kanele?
Abantu abaningi badla amafutha amaningi agcwele kunokunconyiwe, okungandisa izingozi zezempilo. Ukunciphisa ukudla ngokunciphisa imikhiqizo yezilwane nokudla okwenziwe ngaphambilini kusiza ukulinganisa ukusetshenziswa kwamafutha nokweseka impilo engcono iyonke.
Kungani sidinga amafutha?
Amafutha ayadingeka ukuze amunce amavitamini A, D, E, no-K, anikeze amandla, agcine umzimba, avikele izitho zomzimba, futhi anciphise ukushaqeka. Kungumthombo one-calorie omningi kakhulu, onikeza ngaphezu kokuphindwe kabili amandla amaprotheni noma ama-carbs. Izitshalo zigcina amafutha ikakhulukazi embeweni (izinkunkuma, imbewu, ama-soybeans) kanye nezinye izithelo (i-avocado, i-olive, i-coconut), kuyilapho izilwane zigcina amafutha emisipha, ngaphansi kwesikhumba, nasezitho zomzimba.
Ingabe ngidinga isengezo?
Ukudla okunempilo kwe-vegan okune-flaxseed ephansi, i-hempseed, uwoyela we-rapeseed, ama-walnuts, kanye nembewu kunikeza i-omega-3 eyanele. Izinhlanzi zithola i-omega-3 zisuka ku-plankton nase-algae, kanti i-algae ethile manje isinikeza kokubili i-EPA ne-DHA - etholakala njengezithasiselo. Izithasiselo ze-Algae zikhuliswa ngendlela eqhubekayo futhi azinawo amasiko, ngokungafani nowoyela wezinhlanzi, okwenza zibe ngumthombo ongcono we-omega-3. Ukugwema izinhlanzi kunenzuzo kokubili impilo yakho kanye nemvelo.
imithombo yezitshalo engcono kakhulu
Iningi labantu lidla ngokwanele noma kakhulu i-omega-6, kaningi kungalingani ukudla kwabo kwe-omega-3. Ukuze uthuthukise lokhu kubhalansi, nciphisa amafutha acebile nge-omega-6 njengamafutha elanga bese ushintshela kumafutha omnqumo (acebile nge-omega-9) ukupheka. Khulisa ukudla kwe-omega-3 ngokufaka imithombo esuselwa ezitshalweni ekudleni kwakho. Amafutha e-Flaxseed ngowona angcono kakhulu umthombo oqukethe cishe amagiramu angu-2.7 e-ALA nge isipuni esisodwa.
Izimpawu zokushoda
Ukushoda kwama-acid fatty acid (EFAs) akuvamile futhi ngokuvamile kwenzeka kuphela uma kwenza ngaphansi kuka-1-2% wokudla okuphelele kwamandla, ikakhulukazi ezinganeni ezincane ezinokudla okubi. Izimpawu zihlanganisa isikhumba esomile nezinwele, izinyawo eziqhekekile, ikhanda elibuhlungu, izinkinga zokugaya, kanye nokuchama njalo. Ukudla okuphansi kwe-omega-3 kungaphinda kube nomthelela ekuziphatheni, okubangela ukusebenza ngokweqile, ukukhathazeka, izinkinga zokulala, kanye nobunzima bokufunda, futhi kuhlobene nezinkinga zemizwa ezifana nokucindezeleka kanye ne-ADHD. Iningi labantu lithola ama-EFA anele ekudleni okunalinganisela okusekelwe ezitshalweni ngamafutha e-flaxseed, amantongomane, kanye nembewu, okungalungisa ngokushesha noma yikuphi ukushoda.
Izinkomba
- Isevisi Yezempilo Kazwelonke (NHS), i-UK. “Umhlahlandlela We-Eatwell.” NHS.uk.
- Isisekelo Sokudla SaseBrithani. “Amafutha: Izinhlobo Nemisebenzi.” Nutrition.org.uk.
- Inqumbulanza Yokudla Nokuhlolwa Kwezokudla (NDNS), UK. & ldquo; Ukuthathwa Kwezakhi kanye Nesimo. ” GOV.UK.
- ISikole Sezempilo SaseHarvard T.H. Chan. “I-Fats ne-Cholesterol.” Umthombo Womsoco.
- I-Mayo Clinic. “I-Omega-3 Fatty Acids.” MayoClinic.org.
- Inhlangano YaseMelika Yenhliziyo. “Amafutha Agcwele.” Heart.org.
- Inhlangano Yezempilo Yomhlaba (WHO). “Ipheshana Leqiniso Lokudla Okunempilo.” WHO.int.
- Iphaneli ye-EFSA Yemikhiqizo Yokudla, Ukondleka kanye Ne-Allergies (NDA). “Umbono Wesayensi Wezidingo Zokudla Okunempilo Kwezinto Ezinamafutha.” I-EFSA Journal, 2010.
I-Iodine: Ibalulekile Empilweni Yegilo kanye Ne-metabolism
Iodine iyiminerali ebalulekile eyidlala indima ebalulekile ekugcineni indlala yegilo enempilo, elawula imetabolism yomzimba, ukukhiqizwa kwamandla, kanye nokukhula okuphelele. Kuyabalulekile ikakhulukazi ngesikhathi sokukhulelwa kanye nasekuthuthukisweni kwengane ukusekela ukuthuthukiswa kobuchopho obufanele nokuvimbela izinkinga zempilo ezihlobene nokushoda kwe-iodine. Naphezu kokubaluleka kwayo, abantu abaningi emhlabeni wonke namanje abatholi iodine eyanele, okwenza ukuqwashisa kanye nokuthathwa okufanele kube yinto ebalulekile empilweni yesikhathi eside.
Yimalini oyidingayo nsuku zonke?
Abantu abadala badinga cishe ama-micrograms angu-140 e-iodine nsuku zonke. Iningi lingahlangabezana nalokhu ngokudla okuhlukahlukene kwe-vegan okufaka ulwelwe, usawoti one-iodized, nobisi lwezitshalo oluqiniswe.
Sithola ngokwanele?
IKomiti Yezeluleko Yesayensi Yase-UK Yokudla Okunempilo (SACN) ixwayisa ngokuthi ukudla kwe-iodine kungase kube ngokwanele, ikakhulukazi ngesikhathi sokuthomba, ukukhulelwa, kanye nentuthuko. Inkurukhanyo Kazwelonke Yokudla Nokudla Okunempilo ka-2018 yathola amazinga aphansi e-iodine ku-9% yezingane (iminyaka engu-4-10), 12% yentsha, 14% yabantu abadala (iminyaka engu-19-64), kanye ne-8% yabantu abadala asebekhulile. Ucwaningo olufana ne-EPIC Oxford luyabonisa ukuthi abantu abalandela ukudla kwe-vegan bavame ukuba ne-iodine ephansi ngaphandle uma bebandakanya ulwelwe, ukudla okunothiswe nge-iodine, usawoti one-iodine, noma izithasiselo.
Kungani sidinga i-iodine?
Iodine ibalulekile ekwenzeni amahomoni egilo alawula imetabolism kanye nokusetshenziswa kwamandla. Kuyaphinda kube yinto ebalulekile ekuthuthukisweni kobuchopho kanye nesistimu yezinzwa ezinganeni nasezinganeni. Okuqukethwe kwe-iodine ezitshalweni kuncike emazingeni enhlabathi, ngenkathi ulwelwe lwezulu luqukethe iodine ephezulu - ikakhulukazi i-kelp, okufanele idliwe kancane. Iodine eningi ingaphazamisa ukusebenza kwegilo, kodwa kufika kuma-micrograms angu-500 nsuku zonke ngokuvamile kuphephile.
Ingabe ngidinga isengezo?
Uma uvamise ukudla imifino yasolwandle, usebenzisa usawoti one-iodized, futhi uphuza ubisi lwezitshalo oluqiniswe nge-iodine, ukudla kwe-vegan okunempilo kufanele kunikeze iodine eyanele. Kodwa-ke, uma lokhu kudla kunqunyelwe ekudleni kwakho, isengezo singase sidingeke.
imithombo yezitshalo engcono kakhulu
Imithombo engcono kakhulu yezitshalo ye-iodine yizilimo zasolwandle (i-arame, i-wakame, i-nori), usawoti one-iodised, nobisi lwezitshalo oluqiniswe. Ezinye izitshalo ezifana nezinhlamvu eziphelele, ikhala, namabhatata ziqukethe iodine ngamanani amancane, ahlukahlukene kuye ngomhlabathi. Hlola amalebula obisi lwezitshalo nge-iodine, evame ukufakwa ohlwini njenge-potassium iodide.
Izimpawu zokushoda
Izimpawu zokushoda kwe-iodine zihlanganisa igilo elikhulisiwe (i-goitre), ukukhathala, ukuzuza isisindo, izifo eziningi, ukucindezeleka, umuzwa ojwayelekile wokubanda, isikhumba esomile, nokulahleka kwezinwele. Kungaphinda kulimaze ukukhula kobuchopho bomntwana.
Izinkomba
- I-UK Scientific Advisory Committee on Nutrition (SACN) – Iodine kanye Nezempilo
- Inqubekela Kazwelonke Yokudla Nokondleka (NDNS), i-UK – Umbiko ka-2018
- I-NHS - Iodine: Kungani Uyidinga kanye Imithombo
- Inqubekela Phambili Yezempilo Emhlabeni (WHO) – Ukushoda kwe-Iodine
- I-Vegan Society - Iodine kanye Nezokudla Ze-Vegan
- Isikole Sezempilo SaseHarvard T.H. Chan - Iodine
I-Zinc: Ibalulekile Ekungqinileki, Ekululameni, Nasekukulweni
I-Zinc iyiminerali ebalulekile eyidlala indima ebalulekile ekugcineni uhlelo lomzimba olusebenza kahle, isekela ukuphola kwenhlanzeko, isize ukwahlukaniswa kweselula, futhi ifake isandla ekukhuleni nasekuthuthukiseni okuvamile. Futhi isekela imisebenzi yokunambitha nephunga futhi ibalulekile ekusebenzeni kwe-enzyme kanye nokwenziwa kwe-DNA.
Yimalini oyidingayo nsuku zonke?
Inominali yemihla ngemihla ye-zinc iyahluka ngokwesini. Ngokwesilinganiso, amadoda abadala adinga cishe amamiligremu angu-9.5 we-zinc ngosuku, kuyilapho abesifazane abadala befuna cishe amamiligremu angu-7 nsuku zonke. Lezi zidingo zinganda ngesikhathi sokukhulelwa nokuncelisa. Ukuthola i-zinc eyanele kubalulekile ekusekeleni amasosha omzimba, ekugcineni isikhumba esinempilo, ekusizeni ukulimala ukuphola, nasekuvikeleni imisebenzi eminingi ebalulekile yomzimba.
Sithola ngokwanele?
Ngokwenhlolovo Kazwelonke Yokudla Nokondleka yango-2016, abantu abaningi abatholi i-zinc eyanele. Ukushoda kwabonakala kuwo wonke amaqembu amakhulu nakubobaba nabesifazane. Intsha yamadodakazi yayinezindlela eziphansi kakhulu, kanti u-22% wehle ngaphansi kwenhlolovo ezincomekayo, kulandelwa yintsha yamadodana ku-17%. Ngisho nabadala, u-6% wabantu abasebenzayo kanye nabantu asebekhulile abaneminyaka engaphezu kuka-65 babenokuthathwa kwe-zinc okunganele.
Kungani sidinga lokhu?
I-Zinc ibalulekile ekukhuleni kwamangqamuzana, ekusebenzeni kwe-enzyme, ekululameni kwenwaba, kanye nokweseka uhlelo lomzimba lokuzivikela ezifweni. Futhi idlala indima ebalulekile ekucubunguleni imisoco futhi isekela umbono kanye nempilo yokuzala kwabesilisa ngokwandisa isibalo kanye nokunyakaza kwembewu. Amazinga e-Zinc ezitshalweni athembela kokuqukethwe kwenhlabathi, kodwa ukudla okusekelwe ezitshalweni okuhlelekile kungahlangabezana nezidingo zansuku zonke. Kodwa-ke, imithamo ephezulu ye-zinc ingavimba ukumuncwa kwe-copper, ikhulise ingozi ye-anaemia nezinkinga zamathambo. Ukuthathwa kwe-supplement akufanele kudlule i-25 mg ngosuku.
Ingabe ngidinga isengezo?
Cha, ukudla kwe-vegan okunempilo okuqukethe izinhlobo ezahlukene zokudla okunamandla kwe-zinc - njengezinhlamvu eziphelele, imifino, amandongla, imbewu, nemikhiqizo eqinisiwe - inganikeza i-zinc eyanele. Kodwa-ke, uma ukuthathwa kwakho kwalokhu kudla kuphansi noma izidingo zakho ziphezulu (isb., ngesikhathi sokukhulelwa), isengezo singasiza.
imithombo yezitshalo engcono kakhulu
Imithombo engcono kakhulu esekelwe ezitshalweni ye-zinc ihlanganisa i-tempeh (ama-soybeans abandayo), i-spaghetti yegobolondo lonke, i-tofu, i-quinoa, imbewu kakolweni, imbewu yamathanga, amalentili, i-couscous, ilayisi yegobolondo lonke, amandongomane we-acajou, imbewu yesame, kanye ne-tahini (i-sesame seed paste). Ukuhlanganisa izinhlobonhlobo zalezi zitsha ekudleni kwakho kwansuku zonke kungakusiza uhlangabezane nezidingo zakho ze-zinc ngokwemvelo.
Izimpawu zokushoda
Ukushoda kwe-Zinc kungaholela ezinkingeni zesikhumba ezinjenge-acne, i-eczema, kanye nama-rashes, kanye nokulahlekelwa izinwele, uhlelo lokuzivikela olubuthakathaka, ukuphulukiswa kwenhlanzeko kancane, ukukhathala, isifo sohudo, ukudla okubi, ukucasuka kwengqondo, nokubona okungacacile.
Izinkomba
- I-NHS (Isevisi Yezempilo Kazwelonke, i-UK)
Ukuqondisa okusemthethweni ngezidingo zansuku zonke ze-zinc, izimpawu zokushoda, ukunqwabelwa, kanye nemithombo yokudla. - Ezempilo Zomphakathi eNgilandi – Inqubekela Kazwelonke Yokudla Nokondleka (NDNS), 2016
- Isisekelo Sokudla Okunempilo saseBrithani (BNF)
Ulwazi olunolunye mayelana nendima ye-zinc, ukuthathwa okunconyiwe, ukuntula, kanye nemithombo yokudla. - Isikole Sezempilo SaseHarvard T.H. Chan
Ukubuyekezwa okuphelele kwemisebenzi ye-zinc, izidingo zokudla, izingozi zokushoda, kanye nemithombo. - I-Institute of Medicine (i-US) – I-Dietary Reference Intakes ye-Zinc
Umbiko ohloniphekile ngezidingo ze-zinc, ubuthi, kanye nemithombo yokudla.
Amaphutha Evamile Abantu Abasaqalayo Abawenzayo
Ukushintshela endleleni yokuphila esekelwe ezitshalweni kuyisinyathelo esihle futhi esinika amandla—kodwa njenganoma yiluphi ushintsho, kungahamba nokunqobekana okumbalwa endleleni. Nawa amaphutha abavamile abaqalayo abawenza, kanye nendlela yokuwagwema:
Ukunganeni Ukudla
Ukudla okususelwe ezitshalweni kuvame ukuba namandla amancane okwedlula imikhiqizo yezilwane. Uma uzizwa ukhathele noma ulambile, ungase ungadli ngokwanele. Qiniseka ukuthi ufaka ukudla okugcwele ngemidumba, okunamafutha okunempilo, namaprotheni asuselwa ezitshalweni.
Ukushoda Kwezakhi Ezibalulekile
Abanqalayo abaningi ababheki kahle umsoco obalulekile lapho beshintsha ekudleni okusekelwe ezitshalweni. Nakuba kungenzeka ngokuphelele ukuhlangabezana nezidingo zakho zomsoco ngezitshalo, eminye imisoco—efana ne-vitamin B12, insimbi, i-omega-3, ikalshiyamu, uvithamini D, nesinki—idinga ukunakwa okukhethekile.
Ukuba Uqinile Kakhulu Kuwe
Ukushintshela endleleni yokuphila esekelwe ezitshalweni kuyindlela, hhayi umjaho. Amaphutha angase kwenzeke, futhi lokho kuvamile ngokuphelele. Esikhundleni sokuzingela ukuphelela, gxila ekuqhubekeni. Konke ukukhetha okusekelwe ezitshalweni kubalulekile, ngakho uma ushayeka, funda kulokho bese uqhubekela phambili ngomphefumulo—kuwe nakwezinye.
Ukuncika Kakhulu Ekudleni Kwe-Vegan Okwenziwe Ngokwenziwa
I-Vegan ayisho njalo enempilo. Abasaqalayo abaningi banamathela kakhulu ekushintsheni kwenyama, ekudleni okumandla, kanye nokudla okungokwemvelo kwe-vegan. Nakuba kulula, lokhu kufanele kujatshulelwe ngokulinganisela. Gxila ekudleni okuphelele, okungenani okuphathekayo ukuze uthole impilo enhle.
Ukungahleli Ukudla Ngaphambili
Ngaphandle kokuhlela kahle, kulula ukushintshela ekudleni okwenziwe noma ukudla izithako ezingezona ze-vegan ngephutha. Ukuthatha isikhathi sokuhlela izidlo nokuthenga ngendlela engeyona eyenzayo kukusiza uhlale endleleni, uqinisekise ukuthi uthola umsoco olinganayo, futhi wenza uguquko endleleni yokuphila esekelwe ezitshalweni lube olusimeme futhi lujabulise.
Ukunganaki Izici Zenhlalo Namasiko
Ukuthatha indlela yokuphila esuselwe ezitshalweni akusho ukuthi uyeke ukuxhumana nabantu noma amasiko. Ngokulungiselela okuncane nokuvuleleka, ungajabulela ukudla nabangani, udle ngaphandle ngokuzethemba, futhi uthathe ingxenye emilayini yamasiko - ngenkathi usakhonza izindinganiso zakho futhi wenze izinqumo ezinzima.
Yamukela ukudla okusekelwe ezitshalweni, ngoba umhlaba onempilo, ozinzile, onyakazisa, nonomusa kakhulu ubiza wena.
Ukudla Okusekelwe Ezitshalweni, Ngoba Ikusasa Lidinga Thina.
Umzimba onempilo, iplanethi ehlanzekile, nomhlaba oninso konke kuqala emalaphu wethu. Ukukhetha okusekelwe ezitshalweni kuyisinyathelo esinamandla sokunciphisa umonakalo, ukuphulukisa imvelo, nokuphila ngokuvumelana nokuhlanzeka.
Indlela yokuphila esekelwe ezitshalweni akukhona nje ngokudla - yikhwelo lokuthula, ubulungisa, nokusimama. Yindlela esikhombisa ngayo inhlonipho ekuphileni, emhlabeni, nasezilwaneni ezizayo.
