Ukudla nezindlela zokupheka - Humane Foundation

Isigaba Sezidlo Nezokupheka sinikeza isango elimemayo nelifinyelelekayo emhlabeni wokudla okusekelwe ezitshalweni, okufakazela ukuthi ukudla ngesihawu kungaba mnandi futhi ondle. Inikeza iqoqo elikhethiwe lokukhuthazwa kokupheka elingagcini nje ngokuqeda imikhiqizo yezilwane kodwa elihlanganisa umbono ophelele wokudla okunomsoco—okuhlanganisa ukunambitheka, impilo, ukusimama, nozwelo.
Igxilile emasikweni okudla omhlaba kanye nokudla kwesizini, lokhu kudla kudlulela ngalé kokushintshanisa okulula. Babungaza izinhlobonhlobo zezinto eziphilayo ezinothile zezithako ezisekelwe ezitshalweni—okusanhlamvu, okusanhlamvu, izithelo, imifino, imbewu, nezinongo— kuyilapho begcizelela ukufinyeleleka nokufinyeleleka. Kungakhathaliseki ukuthi ungumakadebona wemifino, i-flexitarian ethanda ukwazi, noma usanda kuqala inguquko yakho, lezi zindlela zokupheka zivumela inhlobonhlobo yezidingo zokudla, amazinga wamakhono, kanye nezintandokazi zamasiko.
Imema abantu ngabanye kanye nemindeni ukuthi baxhumane ngokudla okuhambisana nezimiso zabo, balahle amasiko amasha, futhi bathole injabulo yokudla ngendlela esekela kokubili umzimba neplanethi. Lapha, ikhishi lishintsha libe yindawo yokudala, ukuphulukisa, nokumela.

Ukwamukela ukudla kwe-vegan njengoba umsubathi akuyona nje inkambiso - ukukhetha kwendlela yokuphila enikeza izinzuzo eziningi zomzimba wakho nokusebenza kwakho. Noma ngabe uqeqesha umjaho wokukhuthazela, wakha amandla ejimini, noma umane ubheke ukuthuthukisa impilo yakho yonke, ukudla okulinganiselwe kahle i-vegan kunganikeza konke okudingayo ukukhulula ukusebenzisa kwakho, ukuthuthukisa ukululama kwemisipha, futhi uthuthukise ukusebenza kwakho kwemisipha, futhi uthuthukise ukusebenza kwakho komdlalo. Abasubathi abaningi ekuqaleni bangase bakhathazeke ukuthi ukudla okususelwa kwisitshalo kungahle kungabi nabezakhi ezidingekayo ukusekela izindlela zabo zokuqeqeshwa ezinzima, kepha iqiniso ukuthi ukudla kwe-vegan kugcwele zonke izinto ezibalulekile umzimba wakho odinga ukuchuma. Ngendlela efanele, ukudla kwe-vegan kunganikeza ibhalansi efanelekile yama-carbohydrate, amaprotheni, amafutha anempilo, amavithamini kanye namaminerali - ngaphandle kokuncika emikhiqizweni esekwe ezilwaneni. Enye yezinzuzo ezisemqoka zokudla ukudla kwe-vegan ukuthi ngokwemvelo zicebe ngokwemvelo kuma-antioxidants, amavithamini kanye namaminerali. Lezi ...

Thola amandla oguqukayo wokudla okuluhlaza okotshani kanye nendima yawo ekuvinjelweni komdlavuza. Ngokumukela ukudla okunothile okunothile njengezithelo ezisebenzayo, imifino egqamile, namantongomane anemininingwane, ungaphelisa umzimba wakho ngamavithamini abalulekile, ama-antioxidants, kanye namaminerali aqinisa amasosha akho omzimba futhi avikele ezifweni. Lo mhlahlandlela ugobe kwisayensi ngemuva kwalokhu "kokudla okuphezulu" ngenkathi enikeza izeluleko ezisebenzayo zokwakha ukudla okulinganiselayo okusekela impilo yesikhathi eside. Silungele ukuvula izimfihlo ezinamandla, zikujabulele? Ake sihlole ukuthi ukudla okunengqondo kungakuguqula kanjani ukuluma kube yisinyathelo esiya ekuhleleni kahle!

Ukukhulisa izingane ze-vegan kuyindlela enengqondo yokuhlakulela ububele, impilo kanye nokuqwashisa ngemvelo emndenini wakho. Ngenkathi izinselelo zokwamukela indlela yokuphila esekwe kwezitshalo ezweni lemikhiqizo ye-Animal-Centric zingazizwa zikhulu, futhi ziveza ithuba eliyingqayizivele lokufaka amanani ozwela nokusimama kokugcina impilo yonke. Lo mhlahlandlela unikeza izeluleko ezisebenzayo kukho konke kusuka ekuhlanganeni izidingo zokudla okunempilo ukuhambisa izimo zenhlalo kalula, ukuqinisekisa izingane zakho zichuma ohambweni lwabo lwe-vegan. Noma ngabe ukwethula i-veganism kusukela ekuzalweni noma ekuguquleni izingane ezindala, funda ukuthi ungazakhela kanjani indawo esekelayo, ethokozisayo yomndeni egxile ekukhetheni okuhle nokuphila

Ukuya emibuthanweni yomndeni njengoba i-vegan ye-vegan kwesinye isikhathi ingazizwa ihlukanisa, kepha kungenzeka ngokuphelele ukujabulela wonke umzuzu ngaphandle kokuyekethisa amanani akho. Noma ngabe isidlo saseholide samaholide noma umkhosi ojwayelekile, lezi zikhathi zinikeza ithuba lokuhlanganyela izitsha ezisuselwa kwezitshalo ezinobudlova, zibangelele izingxoxo ezinenjongo, futhi zibonise ukukhululeka kwe-vegan. Ngamathiphu asebenzayo wokulungiselela ukudla, ukuzulazula okuminyene okulinganiselwe, kanye nokusingatha imibuzo ngomusa, ungakhuluma ngokubuthana ngakunye ngokuzethemba futhi ujike izinselelo zokuhlangenwe nakho okuvuzayo

Ukudla okusekelwe ezitshalweni kuye kwanda kakhulu ngenxa yezinzuzo zabo zezempilo nezemvelo, kodwa kuthiwani ngesikhathi sokukhulelwa nokuncelisa? Njengoba omama abakhulelwe bezulazula ohambweni lokuba ngumama, isinqumo sokulandela ukudla okusekelwe ezitshalweni siphakamisa imibuzo mayelana nokuhlangabezana nezidingo zokudla okunomsoco kubo bobabili nengane yabo ekhulayo. Kulokhu okuthunyelwe, sizohlola izinzuzo zokudla okusekelwe ezitshalweni kwabesifazane abakhulelwe, sinikeze isiqondiso mayelana nokucatshangelwa okubalulekile kokudla okunomsoco, futhi sinikeze amathiphu okuphatha ngempumelelo ukudla okusekelwe ezitshalweni ngesikhathi sokukhulelwa nokuncelisa. Ake singene shí emhlabeni wokudla okusekelwe ezitshalweni komama abakhulelwe. Izinzuzo Zokudla Okusekelwe Ezitshalweni Kwabesifazane Abakhulelwe Ukudla okusekelwe ezitshalweni kunikeza izinzuzo ezihlukahlukene kwabesifazane abakhulelwe, okuhlanganisa: Ukucatshangelwa Kokudla Okunempilo Kokukhulelwa Okusekelwe Esitshalweni Ngesikhathi sokukhulelwa, kubalulekile ukuqinisekisa ukuthi uhlangabezana nazo zonke izidingo zakho zomsoco, ikakhulukazi uma ulandela ukudla okusekelwe ezitshalweni. Nazi ezinye izinto ezibalulekile zokudla okunomsoco okufanele uzikhumbule: Ukuphatha Amazinga Ensimbi ...

Ukuntuleka kwe-iron kuvame ukubizwa ngokuthi ukukhathazeka kwabantu abalandela ukudla kwe-vegan. Kodwa-ke, ngokuhlela ngokucophelela nokunaka ukudla, kungenzeka ngokuphelele ukuthi ama-vegan ahlangabezane nezidingo zawo zensimbi ngaphandle kokuthembela emikhiqizweni yezilwane. Kulokhu okuthunyelwe, sizokhipha inganekwane ephathelene nokushoda kwensimbi ku-veganism futhi sinikeze imininingwane ebalulekile ekudleni okune-iron okucebile kwezitshalo, izimpawu zokuntuleka kwe-iron, izici ezithinta ukumuncwa kwe-iron, amathiphu okuthuthukisa ukumuncwa kwe-iron ekudleni kwe-vegan, izithasiselo zokuntuleka kwe-iron. , kanye nokubaluleka kokuqapha okusansimbi okuvamile ekudleni kwe-vegan. Ekupheleni kwalokhu okuthunyelwe, uzokwazi ukuqonda kangcono ukuthi ungaqinisekisa kanjani ukuthi uthatha insimbi eyanele ngenkathi ulandela indlela yokuphila ye-vegan. Ukudla Okune-Iron-Rich Plant-based for Vegans Uma kuziwa ekuhlangabezaneni nezidingo zakho zensimbi ekudleni kwe-vegan, ukufaka izinhlobonhlobo zokudla okusekelwe ezitshalweni okucebile kule mineral ebalulekile kubalulekile. Nazi ezinye izinketho ezicebile ngensimbi ongazibandakanya...

Njengoba isidingo sezinketho zokudla okusimeme siqhubeka sikhula, abantu abaningi baphendukela kweminye imithombo yamaprotheni njengendlela yokudla okunempilo ngenkathi benciphisa umthelela wabo wemvelo. Kusukela kuzinketho ezisekelwe ezitshalweni ezifana ne-tofu ne-quinoa kuya kumaprotheni asekelwe ezinambuzaneni, amathuba okuthola eminye imithombo yamaprotheni ahlukahlukene futhi maningi. Kodwa ingabe lezi ezinye izindlela ziphephile futhi ziyasebenza? Kulokhu okuthunyelwe, sizohlola izinzuzo, inani lokudla okunempilo, izinganekwane ezivamile, nokuthi ungayifaka kanjani enye imithombo yamaprotheni ekudleni kwakho. Izinzuzo Zokufaka Enye Imithombo Yamaprotheni Kunezinzuzo eziningi zokufaka enye imithombo yamaprotheni ekudleni kwakho. Nazi ezinye izizathu zokuthi kungani kufanele ucabange ukuwangeza ekudleni kwakho: Inani Lomsoco Lenye Imithombo Yamaprotheni Imithombo eminingi yamaprotheni ehlukile inothe ngama-amino acid abalulekile, okuwenza abe amaprotheni aphelele. Eminye imithombo ehlukile yamaprotheni, njenge-quinoa ne-tofu, nayo iphezulu ngamavithamini namaminerali. Izinganekwane Ezivamile Mayelana Nezinye...

Ukulwa nokuphatha isisindo sakho? Ukudla okufuywayo noma i-vegan kungaba ngumguquki womdlalo owufunayo. Igcwele ngokudla okuphelele okunothile, okuphansi ngamafutha agcwele, kanye nokugcwala kwezakhi ezibalulekile, ukudla okususelwa kwizitshalo kutholile ukuqashelwa ngenxa yamathuba awo okuxhasa ukunciphisa umzimba kanye nokwenza ngcono impilo yonke. Kulesi sihloko, sizokwambula ukuthi indlela yokuphila ye-vegan ingasiza kanjani ekuphathweni kwesisindo, hlola amasu asemqoka empumelelweni ekudleni imifino, wabelane ngokubaluleka kokudla kwe-calorie enempilo. Noma ngabe ufuna ukwazi ngokudla okusekelwe kwizitshalo noma ukulungele ukwamukela ngokuphelele, thola ukuthi lokhu kudla kungakusiza kanjani ekufezeni imiphumela esimeme ngenkathi unika umzimba wakho. Ake siqale!

Imikhiqizo yobisi sekuyisikhathi eside iyisisekelo ekudleni okuningi emhlabeni jikelele, kusukela kushizi okhilimu kuya kumayogathi amnandi. Kodwa-ke, ngokukhuphuka kwemikhawulo yokudla kanye nabathengi abakhathalela impilo, isidingo sezinye izindlela ezingenazo ubisi sikhule kakhulu. Ngenxa yalokhu, imakethe yoshizi nama-yoghurt angenalo ubisi iye yanda, yanikeza izinhlobonhlobo zezinketho ezinambithekayo nezinomsoco. Kodwa yini ngempela oshizi nama-yogurts angenalo ubisi, futhi kungani ethola ukuthandwa? Kulesi sihloko, sizocwilisa emhlabeni wezindlela ezihlukile ezingenalo ubisi, sihlole izinzuzo zazo zezempilo futhi sigqamise ezinye zezinketho ezinhle kakhulu ezitholakalayo. Kungakhathaliseki ukuthi uyi-vegan, i-lactose engabekezeleli, noma ufuna nje ukunciphisa ukudla kwakho kobisi, lesi sihloko sizokunikeza imininingwane ebalulekile emhlabeni woshizi nama-yogurts angenalo ubisi. Ngakho-ke, ake sithathe uhambo lokuthola umhlaba omnandi nonomsoco wezinye izindlela ezingenakho ubisi. Izindlela ezingezona zobisi zokudla okungenalactose Kubantu abane…

Ezizukulwaneni ngezizukulwane, ubisi beluthuthukiswa njengengxenye ebalulekile yokudla okunempilo, ikakhulukazi emathanjeni aqinile. Izikhangiso zivame ukuveza imikhiqizo yobisi njengezinga legolide lempilo yamathambo, igcizelela okuqukethwe kwayo kwe-calcium ephezulu kanye nendima ebalulekile ekuvimbeleni ukukhumuzeka kwamathambo. Kodwa ingabe ubisi lubalulekile ngempela ekugcineni amathambo aqinile, noma ingabe zikhona ezinye izindlela zokuzuza nokulondoloza impilo yamathambo? Iqhaza Le-calcium ne-Vitamin D Empilweni Yamathambo Ukugcina amathambo aqinile nanempilo kubalulekile enhlalakahleni yonke kanye nezinga lempilo. Izakhi ezimbili ezibalulekile ezidlala indima ebalulekile empilweni yamathambo i-calcium ne-Vitamin D. Ukuqonda imisebenzi yazo kanye nendlela esebenza ngayo ndawonye kungakusiza wenze izinqumo zokudla unolwazi ukuze usekele amandla akho amathambo. I-Calcium: Isakhiwo Samathambo I-calcium iyiminerali ebalulekile eyakha ingxenye yesakhiwo samathambo namazinyo. Cishe i-99% ye-calcium yomzimba igcinwa ...