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.

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...

Ukuphila impilo enempilo futhi enempilo yinto sonke esiyilwelayo, futhi enye indlela yokufeza lokho ngokwamukela ukudla kwe-vegan. Akugcini nje ngokuzuzisa inhlalakahle yethu, kodwa futhi kunomthelela omuhle emhlabeni. Kulokhu okuthunyelwe, sizohlola izinzuzo eziningi zendlela yokuphila ye-vegan, kusukela emiphumeleni yezempilo ethuthukisiwe kuye ekusimameni kwemvelo. Ake singene emhlabeni we-veganism futhi sithole ukuthi kungaholela kanjani ekuphileni isikhathi eside nasenhlalakahleni iyonke. Izinzuzo Zendlela Yokuphila Yemifino Ziningi izinzuzo zokwamukela indlela yokuphila yemifino, hhayi nje ngempilo yakho kodwa nasemhlabeni. I- Nutrient-Rich Vegan Foods Ukudla kwe-Vegan kunganikeza amanani amaningi ezakhi ezibalulekile ezifana ne-fiber, amavithamini, namaminerali. Nakhu okunye ukudla kwe-vegan okunothe umsoco ongakufaka ekudleni kwakho: 1. Iphrotheni Esekelwe Ezitshalweni: 2. Izinhlamvu Eziphelele: 3. Izithelo Nemifino: 4. Amafutha Anempilo: Ukufaka le vegan enomsoco ...

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!

Imithombo yamaprotheni asuselwa ekususelwa kwizitshalo iguqula indlela esikhuluma ngayo ngokudla, sinikeze enye indlela enhle yezinketho ezenzelwe izilwane zendabuko. Ucebile ku-fiber, amavithamini abalulekile, kanye namaminerali, lokhu kudla okugcwele okunomsoco akugcini ngokuxhasa impilo yonke kodwa futhi kuvumelanisa nemikhuba yokudla nokudla okuqhubekayo. Kusuka ku-lentils kanye nama-chickpeas kuya ku-tofu kanye ne-hemp imbewu, amaprotheni wesitshalo ahlinzeka ngezidingo ezahlukahlukene zokudla. Lo mbhalo uhlola izinzuzo zabo, amasu wokupheka, imibono yokudla, nokuthi bahlasela kanjani ngokulwa namaprotheni ezilwane - bakusiza ukuba wenze izinqumo ezinolwazi zokudla okulinganiselayo okusondla umzimba wakho kanye neplanethi

Njengoba ukuqwashisa ngomthelela wokulima kwezilwane endaweni kanye nempilo yomuntu kuqhubeka kukhula, bayanda abantu abaphendukela ekudleni okusekelwe ezitshalweni. Noma ngabe kungenxa yezimiso zokuziphatha, ezemvelo, noma izizathu zezempilo, isidingo sezinketho ze-vegan sikhuphuke kakhulu eminyakeni yamuva. Nakuba ukususa imikhiqizo yezilwane ekudleni komuntu kungase kubonakale kunzima, ngokuhlela kahle nolwazi, ukudla okusekelwe ezitshalweni kungaba kokubili okulinganiselayo futhi okunomsoco. Kulesi sihloko, sizocubungula izinto eziyisisekelo zokuhlela ukudla okusekelwe ezitshalweni, sihlole ukuthi ungakha kanjani ukudla kwe-vegan okugcwele futhi okunomsoco. Kusukela ekuqondeni i-macronutrient idinga ukuhlanganisa imithombo ehlukahlukene yamaprotheni esekelwe ezitshalweni, lo mhlahlandlela uzohlinzeka ngemininingwane ebalulekile namathiphu awo wonke umuntu ofuna ukwamukela indlela yokuphila yemifino. Ngakho-ke, kungakhathaliseki ukuthi uyi-vegan esanda kuzalwa noma uqala uhambo lwakho, qhubeka ufunda ukuze uthole ukuthi ungahlela kanjani futhi ulungiselele kanjani ukudla okumnandi nokunomsoco okusekelwe ezitshalweni okuthi ...

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 ...

Cha, zonke izakhamzimba ozidingayo ukuze uthole ukudla okunempilo kwe-vegan zingatholakala kalula nangokuchichimayo ngokudla okusekelwe ezitshalweni, mhlawumbe ngokuhlukile okukodwa okuphawulekayo: uvithamini B12. Le vithamini ebalulekile idlala indima ebalulekile ekugcineni impilo yesimiso sakho sezinzwa, ukukhiqiza i-DNA, nokwenza amangqamuzana egazi abomvu. Kodwa-ke, ngokungafani nezakhi eziningi, i-vitamin B12 ayikho ngokwemvelo ekudleni kwezitshalo. I-Vitamin B12 ikhiqizwa amagciwane athile ahlala emhlabathini kanye namapheshana okugaya ezilwane. Ngenxa yalokho, itholakala ngamanani abalulekile ngokuyinhloko emikhiqizweni yezilwane njengenyama, ubisi namaqanda. Nakuba le mikhiqizo yezilwane ingumthombo oqondile we-B12 kulabo abawudlayo, ama-vegans kufanele afune ezinye izindlela zokuthola lesi sakhi esibalulekile. Kuma-vegans, kubalulekile ukunaka ukudla kwe-B12 ngoba ukushoda kungaholela ezinkingeni ezingathi sína zezempilo ezifana ne-anemia, izinkinga zemizwa, kanye ...

I-Veganism isebenzisa kabusha indlela abasubathi bendlela yokudla, bekhombisa ukuthi ukudla okususelwa ekutheni kungakuthola ngempumelelo ukusebenza nokubuyiselwa kwamafutha. Igcwele ama-carbohydrate akhulisa amandla, amaprotheni asezingeni eliphakeme, kanye nama-antioxidants okulwa nokuvuvukala, ukudla okunothile okuvuthayo njenge-legumes, i-quinoa, imifino enamaqabunga, namantongomane afakazela ukuthi awona amandla okukhuthazela namandla. Ngokwamukela le ndlela yokuphila, abasubathi abagcini nje ngokuhlangabezana nezidingo zabo zomzimba kodwa futhi basekela nezinqumo zokuziphatha okuhle nokuphila okuqhubekayo. Ukuthi ujaha izinhloso zokuqina komzimba noma ukuncintisana ezingeni lochwepheshe, ukondliwa okususelwa kwizitshalo kunikeza isisekelo esilinganiselayo sokufeza imiphumela ephezulu ngenkathi ubeka phambili impilo nenhlala-kahle