Ukuhlukanisa Iqiniso Nenganekwane: Izinganekwane Ezivamile Zama-Vegan Zichazwa
Ake sibhekane nakho—uma kukhulunywa ngokudla kwe-vegan, kuningi okungaqondile okuzulazulayo. Abantu abaningi bacabanga ngokuzenzakalelayo ukuthi ukudla ukudla okusekelwe ezitshalweni kusho ukulahlekelwa amaprotheni, ukulahlekelwa yimisipha, noma ukuzizwa ukhathele njalo. Eqinisweni, zonke izakhamzimba ezibalulekile zingatholakala ezitshalweni, futhi ukudla kwe-vegan okuhlelwe kahle kungasekela amandla, amandla, kanye nempilo iyonke. Kulo mhlahlandlela, sigxila ekuchazeni izinganekwane ze-Vegan futhi sibonise ukuthi indlela yokuphila esekelwe ezitshalweni ingaba kanjani enomsoco futhi eqhubekayo.
Sizobhekana nokungaqondani okuvamile, kusukela ku-Vegan Myths About Meat and Protein kuya ekwesabeni ngekhwalithi ye-soy kanye ne-plant protein. Ngokuhlola izinganekwane eziyi-10 ezivamile ze-Vegan ezikhishwe inyumbazane, sinikeza izincazelo ezicacile ezisekelwe kwisayensi, hhayi emibonweni yakudala. Kungakhathaliseki ukuthi unesifiso sokushintshela ekudleni kwe-vegan noma ufuna nje ukuqonda amaqiniso kangcono, leli khasi likunikeza amathuluzi okuhlukanisa izinganekwane neqiniso futhi wamukele ukuphila okunamandla ezitshalweni ngokuzethemba.
01.
Ukuba yi-Vegan Kuyabiza
Ukuba yi-vegan kuyabiza kuphela uma kwakhelwe phezu kokudla okulula kanye nezinye izinto ezingcono kakhulu. Ukudla kwe-vegan okuhlelwe kahle okugxile ezithakweni eziphelele, ezingacutshungulwanga kahle akugcini nje ngokuba nempilo futhi kuqhubeke isikhathi eside—kungaba futhi enye yezindlela ezingabizi kakhulu zokudla.
Enye yezinganekwane ezivame kakhulu ngokuphila okusekelwe ezitshalweni ukuthi ukuba yi-vegan ngokuzenzakalelayo kusho ukuchitha imali eningi ekudleni. Le nkolelo ivame ukuvela kulokho abantu abakubonayo emakhefini anemfashini, ezitolo zokudla ezikhethekile, noma ezinkundleni zokuxhumana—lapho ama-burger e-vegan, ushizi ongenalo ubisi, kanye nama-smoothie e-superfood angaba nentengo ephezulu. Kulula ukucabanga ukuthi indlela yokuphila ye-vegan igxile emikhiqizweni ekhethekile kanye nezinye izindlela ezibizayo. Kodwa lowo mbono awutsheli indaba ephelele.
Iqiniso liwukuthi, ukudla kwe-vegan akudingeki kube kubi kakhulu—kude nalokho. Nakuba okunye ukudla okulungisiwe, izinto ezisetshenziswa esikhundleni senyama ecutshunguliwe, kanye nezinketho zokudlela kungase kubize kakhulu, le mikhiqizo ayisona isisekelo sokudla okunempilo okusekelwe ezitshalweni. Emongweni wayo, ukudla kwe-vegan kwakhelwe kokunye kokudla okungabizi kakhulu nokufinyeleleka kalula okutholakalayo: ubhontshisi, amalentili, ilayisi, ama-oats, i-pasta, amazambane, imifino yesizini, izithelo, kanye nokusanhlamvu okuphelele. Ukudla okuyisisekelo okufana ne-tofu, ubhontshisi omisiwe noma osemathinini, ubhontshisi oqoshiwe, amalentili, i-quinoa, kanye ne-pasta ye-wholegrain akugcini nje ngokuba nezakhamzimba eziningi kodwa futhi kuyabiza. Ezimweni eziningi, kubiza kancane kakhulu ngokuphakelwa ngakunye kunenyama, inhlanzi, amaqanda, noshizi.
Uma ukudla kugxile ekudleni kwezitshalo eziphelele kunokushintsha okukhethekile, izindleko zokudla zivame ukwehla kunokuba zikhuphuke. I-curry elula yelentile, i-bean chili, i-vegetable stir-fry, noma i-pasta enotamatisi nemifino ingondla umndeni ngentengo encane kakhulu kunezitsha ezisekelwe enyameni. Eqinisweni, ezinye zezindlela zokupheka ezingabizi kakhulu nezivamile emhlabeni—njengezitsha eziningi zaseMedithera, eMpumalanga Ephakathi, eLatin America, naseNingizimu Asia—zisekelwe kakhulu ezitshalweni ngokwedizayini.
02.
Ukudla Kwama-Vegan Akunawo Amaprotheni
Uma kuhlelwe kahle, ukudla kwe-vegan kungahlangabezana kalula—futhi kuvame ukudlula—izimfuneko zamaprotheni zempilo ejwayelekile, ukusebenza kahle kwezemidlalo, kanye nokugcinwa kwemisipha. Umbono wokuthi ama-vegan awanawo amaprotheni awusekelwe kwisayensi; usekelwe ezicatshangweni eziphelelwe yisikhathi.
Zimbalwa izinganekwane zokudla okunempilo eziphikelelayo njengesimangalo sokuthi ukudla kwe-vegan akunikezi amaprotheni anele. Ngokuvamile ngumbuzo wokuqala abantu abawubuzayo lapho othile ekhuluma ngokudla okusekelwe ezitshalweni: “Kodwa uwutholaphi amaprotheni akho?” Lokhu kukhathazeka kuyaqondakala—amaprotheni sekuyisikhathi eside ehlotshaniswa nenyama, amaqanda, nobisi emasikweni avamile. Kodwa-ke, isayensi yesimanje yokudla okunempilo ilandisa indaba ehluke kakhulu.
Amaprotheni awagcini nje ngemikhiqizo yezilwane. Eqinisweni, wonke amaprotheni avela ezitshalweni. Izilwane zimane zidle izitshalo (noma ezinye izilwane ezidla izitshalo) futhi zakhe amaprotheni avela kuma-amino acid abawatholayo. Lapho abantu bedla ukudla kwezitshalo ngqo, sithola umthombo wokuqala walawo ma-amino acid. Umqondo wesikhathi eside wokudinga "amaprotheni aphelele" ekudleni ngakunye usuphelelwe yisikhathi. Okubaluleke ngempela ukuhlukahluka kokudla okuphelele kanye nokudla okunamakhalori anele usuku lonke. Uma ukudla kwe-vegan kufaka ingxube ehlukahlukene yemifino, okusanhlamvu okuphelele, amantongomane, imbewu, izithelo, nemifino, umzimba uthola ngokwemvelo wonke ama-amino acid abalulekile owadingayo.
Ubufakazi besayensi buyakusekela lokhu. Ucwaningo lwango-2019 olwanyatheliswa ku-Nutrients luphethe ngokuthi ukudla okuhlukahlukene kwe-vegan okunikeza amandla anele nakho kunikeza amaprotheni anele. Ngokwezinto ezingokoqobo, imithombo yamaprotheni ethembekile esekelwe ezitshalweni ifaka phakathi ukudla kwe-soy (njenge-tofu ne-tempeh), amalentili, ama-chickpeas, ubhontshisi, uphizi, amantongomane, imbewu, kanye nokusanhlamvu okuphelele njenge-quinoa ne-oats. Ngisho nokudla okungacatshangwa ukuthi “kucebile ngamaprotheni,” njengemifino nokusanhlamvu, kunikela ngokunenzuzo ekudleni okuphelele kwansuku zonke.
Kubalulekile futhi ukuqaphela ukuthi izilwane eziningi ezinkulu nezinamandla—njengezindlovu nama-gorilla—zakha imisipha emangalisayo ngokuphelele ngokudla okusekelwe ezitshalweni. Nakuba abantu benezidingo zokudla okunempilo ezahlukene, isimiso sisafana: izitshalo zinikeza amaprotheni. Kubantu abaningi, inkinga yangempela akuyona ukuntuleka kwamaprotheni, kodwa ukungaqondi ukuthi amaprotheni avelaphi.
03.
Abantu Badalelwe Ukudla Inyama
Ezikhathini zanamuhla, ngokufinyelela kokudla okuhlukahlukene okugcwele kanye nolwazi lokudla okunempilo, ukudla kwe-vegan okuhlelwe kahle kuhambisana kahle ne-physiology yabantu. Umbono wokuthi sakhiwe ngokwemvelo ukuze sithembele enyameni awusiwo isiphetho sesayensi kodwa indaba elula. I-biology yethu ibonisa ukuguquguquka—futhi izitshalo bezilokhu ziyingxenye ebalulekile yendaba yabantu.
Umbono wokuthi abantu “badalelwe” ukudla inyama uvame ukwethulwa njengesiqinisekiso sezinto eziphilayo. Kuyimpikiswano evamile: savela njengabazingeli, ngakho-ke, inyama kumele ibe yinto ebalulekile ekudleni kwethu.
Ubufakazi bemivubukulo buveza isithombe esicacile kakhulu sokudla kokhokho bethu. Izifundo zezinsalela zezitshalo zasendulo ezitholakala kumathuluzi kanye ne-plaque yamazinyo zibonisa ukuthi abantu bokuqala babedla njalo izinhlobo eziningi zokudla kwezitshalo—imifino yezimpande eyosiwe, imifino enamaqabunga, izithelo zasendle ezifana namakhiwane, amantongomane, imbewu, ngisho nokusanhlamvu okunesitashi njenge-chenopodium (imbewu efana ne-quinoa). Ezindaweni eziningi, ukudla kwezitshalo cishe kwakuhlinzeka ngomthombo oqhubekayo nobalulekile wamakhalori ansuku zonke, ngezinye izikhathi onokwethenjelwa kakhulu kunenyama ezingelwayo. Ukusinda kwabantu kwakuxhomeke ekuguquguqukeni, hhayi kumenyu egxile enyameni.
Ukwakheka komzimba wethu nakho kutshela indaba ebalulekile. Ngokungafani nezilwane ezidla inyama zangempela, abantu banamazinyo amancane, acwebezelayo enja—hhayi amazinyo amade, abukhali aklanyelwe ukudabula inyama eluhlaza. Izinzipho zethu ziyisicaba futhi zithambile, azizona izinzipho ezakhelwe ukuzingela. Okubaluleke kakhulu, uhlelo lwethu lokugaya ukudla lufana nolwezinhlobo ezidla utshani nezidla yonke inyama ngaphezu kwezilwane ezidla inyama. Sinamathumbu amade afanelekela ukuphula i-fiber nokumunca izakhamzimba ezivela ekudleni kwezitshalo, kanye nama-enzyme aklanyelwe ngqo ukugaya ama-carbohydrate kanye nesitashi ngempumelelo. Izilwane ezidla inyama zangempela, ngokuphambene, zinezindlela zokugaya ukudla ezimfushane kakhulu futhi zikhiqiza ama-asidi okugaya ukudla afanelekele ukucubungula inani elikhulu lenyama eluhlaza.
Akukho kulokhu okusho ukuthi abantu abakwazi ukudla inyama. Kusho ukuthi sihlonyiswe ngokwezinto eziphilayo ukuze sichume ngokudla kwezitshalo—futhi mhlawumbe sivumelane nakho ngokwemvelo kunokuba kucatshangwa njalo. Inzuzo yethu yokuziphendukela kwemvelo ibilokhu iwukuzivumelanisa nezimo ekudleni.
04.
Udinga ubisi lwenkomo ukuze uthole i-calcium
Umbono wokuthi ubisi lwenkomo lubalulekile ngokwezinto eziphilayo ezidingweni ze-calcium kubantu uyindaba enamandla yamasiko—kodwa akuyona into edingekayo ngokwesayensi. Abantu bangahlangabezana nezidingo zabo ze-calcium ngokudla okuhleliwe kahle, okusekelwe ezitshalweni. Amathambo aqinile akhiwa ngokudla okunempilo kanye nemikhuba enempilo, hhayi ngokuthembela eqenjini elilodwa lokudla.
Sekungamashumi eminyaka, iningi lethu sikhuliswe ngomyalezo ofanayo: amathambo aqinile adinga ubisi lwenkomo. Imikhankaso yokukhangisa, amaphosta esikole, kanye nemiyalezo yezempilo yomphakathi kwaqinisa umbono wokuthi ubisi luwukuphela komthombo onokwethenjelwa we-calcium. Kwaba ukuhlakanipha kokudla okunempilo okungangabazeki. Kodwa isayensi ilandisa indaba ebanzi—futhi ehlanganisa konke.
Okokuqala, kubalulekile ukuqaphela ukuthi cishe u-70% wabantu emhlabeni ababekezelela i-lactose ngezinga elithile. Lokho kusho ukuthi iningi labantu liyazabalaza ukugaya i-lactose, ushukela wemvelo otholakala ebisini. Kodwa laba bantu abahlushwa yiwo wonke amathambo adilikayo noma ukuntuleka kwe-calcium okusakazekile. Eqinisweni, amanye amazinga aphezulu kakhulu e-osteoporosis kanye nokuqhekeka kwezinqe atholakala emazweni anokudla kakhulu ubisi. Lokhu akusho ukuthi ubisi lubangela izinkinga zamathambo ngqo, kodwa kusobala ukuthi kuyinselele umqondo wokuthi ubisi luyisihluthulelo esisodwa sempilo yamathambo.
I-calcium iyiminerali etholakala ekudleni okuhlukahlukene kwezitshalo. Imithombo emihle kakhulu ifaka imbewu yesesame kanye ne-tahini, ama-alimondi, amantongomane aseBrazil, amakhiwane, i-kale, imifino yasentwasahlobo, i-watercress, isinkwa se-wholemeal, ubhontshisi obhakiwe, kanye nokudla okusekelwe kusoya njenge-tempeh. I-tofu eyenziwe nge-calcium sulphate ingaba nocebile kakhulu nge-calcium, futhi ubisi oluningi lwezitshalo kanye nama-yoghurt asekelwe ezitshalweni aqiniswa ukuze anikeze amazinga afana nobisi lwenkomo—noma ngezinye izikhathi adlula—ubisi lwenkomo. Njengoba ukuthandwa okwandayo kwezindlela zobisi (manje ezikhethwe yingxenye enkulu yabathengi emazweni afana ne-UK), ukufinyelela i-calcium ngaphandle kobisi akukaze kube lula.
Kubalulekile futhi ukukhumbula ukuthi impilo yamathambo ingaphezu nje kokudla i-calcium. I-Vitamin D idlala indima ebalulekile ngoba isiza umzimba ukuthi umunce i-calcium ngempumelelo. Ukuchayeka elangeni kuwumthombo oyinhloko we-vitamin D, futhi kwezinye izimo, kunganconywa ukwengezwa. Ukuzivocavoca okuphakamisa isisindo, ukudla okunempilo okuphelele, kanye nezici zendlela yokuphila konke kunegalelo ekuqineni kwamathambo.
05.
Ama-avokhado, ama-almond, kanye namamayela okudla kwenza ukudla kwe-vegan kube kubi kakhulu emhlabeni
Impikiswano ethi “ukwatapheya nama-alimondi” yenza kube lula kakhulu udaba oluyinkimbinkimbi. Imininingwane icacile: ukuyeka inyama nobisi kunomthelela omuhle kakhulu emhlabeni kunokukhathazeka ngokudla kuphela.
Eminyakeni yamuva nje, izihloko zezindaba zithi abantu abangadli ama-avokhado nama-alimondi ngandlela thile balimaza iplanethi kakhulu kunabantu abadla inyama nobisi oluvela endaweni. Indaba ethakazelisayo—kodwa ayibambeki uma ihlolisiswa. Okokuqala, umqondo wokuthi abantu abangadli ama-avokhado kuphela abadla ama-alimondi awunembile neze. Lokhu kudla kudliwa kabanzi kuzo zonke izinhlobo zokudla. Kodwa noma ngabe kudliwe ngabantu abangadli ama-avokhado kuphela, idatha ebanzi yezemvelo isaxoxa indaba ehlukile.
Uma uhlola umthelela wokudla endaweni ezungezile, kubalulekile ukubheka isithombe esiphelele. Ezokuthutha—ngokuvamile ezibizwa ngokuthi “amamayela okudla”—zibala ingxenye encane kakhulu ye-carbon footprint yokudla. Okubaluleke kakhulu yilokho okudlayo, hhayi nje ukuthi kuvelaphi. Ukuhlaziywa okuningi kwemvelo kubonisa ukuthi inyama kanye nokukhiqizwa kobisi kukhiqiza ukukhishwa kwamagesi okushisa okuphezulu kakhulu kunokudla okusekelwe ezitshalweni. Lokhu kufaka phakathi ukukhishwa kwe-methane okuvela ezinkomeni, ukusetshenziswa komhlaba ukuze kudliwe, ukukhiqizwa kokudla, kanye nokusetshenziswa kwamanzi amaningi kwezolimo zezilwane—ngisho noma inyama ikhuliswe endaweni noma idla utshani.
Ama-avokhado nama-alimondi anezimo eziphathelene nemvelo, njengokusetshenziswa kwamanzi ezindaweni ezithile zokulima. Kodwa-ke, uma kuqhathaniswa nokukhiqizwa kwenyama yenkomo, yemvu, noma yobisi, ukukhishwa kwamagesi okushisa kuphansi kakhulu. Ukukhiqiza ukudla okusekelwe ezilwaneni ngokuvamile kudinga umhlaba omningi, amanzi amaningi, futhi kuholela ekukhishweni okuphezulu kwamakhalori noma igremu ngalinye lamaprotheni kunezinye izindlela ezisekelwe ezitshalweni.
Ukusimama kumayelana nezinhlelo, hhayi izithako ezilodwa. Ukugxila ekudleni kwezitshalo okukodwa noma okubili kuphazamisa umthelela omkhulu kakhulu kwezolimo zezilwane, okuyisisekelo senkinga yesimo sezulu. Nakuba kungekho ukudla okungenawo nhlobo umthelela, ubufakazi bubonisa njalo ukuthi ukudla okuhleliwe kahle kwe-vegan kusalokhu kungenye yezindlela eziphumelela kakhulu abantu abanganciphisa ngazo umthelela wabo kwezemvelo.
06.
Ukudla kweSoya Kubi Empilweni Yakho Nasemahlathini Emvula
Uma umgomo ukuvikela impilo yomuntu siqu kanye neplanethi, ikhambi akusikho ukugwema isoya—kuwukunciphisa ukuthembela kwezolimo zezilwane. Ukukhetha ukudla okugcwele isoya njenge-tofu, i-tempeh, kanye ne-edamame kungaba yingxenye yokudla okunempilo nokunomsoco. Kunokuba yingozi, isoya ingenye yamaprotheni ezitshalo acwaningwe kakhulu futhi anenzuzo atholakalayo.
Zimbalwa ukudla okuye kwaqondwa kabi njengesoya. Eminyakeni edlule, izihloko ezishaqisayo ziphakamise ukuthi isoya iphazamisa ama-hormone, ithinta ukuzala, noma iphazamisa intuthuko yocansi. Lezi zimangalo zisekelwe kakhulu ezifundweni zezilwane ezingaqondakali kahle noma ezinephutha—ngokuvamile ezihilela izilwane ezijovwe ngemithamo ephezulu kakhulu yamakhemikhali ahlukanisiwe noma inani elingenangqondo elinikezwa ngenkani.
Eqinisweni, abukho ubufakazi besayensi obuthembekile obubonisa ukuthi ukudla ukudla okunesoya okuphelele okulinganiselwe kulimaza impilo yabantu. Ngokuphambene nalokho, isoya ukudla okugcwele izakhamzimba okuhlinzeka ngamaprotheni ezitshalo asezingeni eliphezulu, amafutha anempilo e-polyunsaturated, i-fibre, i-iron, amavithamini B, kanye nama-antioxidants avikelayo. Isoya iqukethe amakhemikhali ezitshalo zemvelo abizwa ngokuthi ama-isoflavones, afundwe kabanzi. Esikhundleni sokubangela umonakalo, ucwaningo lusikisela ukuthi amaprotheni esoya angasiza ekwehliseni i-LDL (“embi”) cholesterol futhi anciphise ingozi yesifo senhliziyo.
Ukukhathazeka ngokuphazamiseka kwama-hormone nakho akunasisekelo. Ama-Isoflavone ngezinye izikhathi achazwa ngokuthi “ama-phytoestrogen,” kodwa abuthakathaka kakhulu kune-estrogen yomuntu futhi awasebenzi ngendlela efanayo emzimbeni. Izifundo zabantu abaningi azibonisi bufakazi bokuthi ukusetshenziswa kwe-soya kuthinta kabi amazinga e-testosterone kwabesilisa noma ukuzala kwabesilisa noma kwabesifazane. Eqinisweni, olunye ucwaningo lubonisa ukuthi amantombazane adla i-soya angase abe nengozi ephansi yokuthola umdlavuza webele kamuva ekuphileni. Ngaphezu kwalokho, kubantu abatholakale benomdlavuza webele, ukudla i-soya okulinganiselwe kuye kwahlotshaniswa nokuncipha kokubuyela emuva kanye nemiphumela yokusinda ethuthukisiwe.
Ukugawulwa kwamahlathi okuhlobene nokukhiqizwa kwesoya ngempela kuyinkinga enkulu yomhlaba wonke—kodwa imbangela eyinhloko akuyona i-tofu noma ubisi lwesoya. Ngaphezu kwama-70% esoya emhlabeni wonke ikhuliswa ukuze kondliwe imfuyo, hhayi abantu. Ukwanda kwezolimo zezilwane kukhuthaza isidingo esikhulu sokulinywa kwesoya, ikakhulukazi ezindaweni ezifana ne-Amazon. Lapho abantu bedla imikhiqizo yezilwane, basekela ngokungaqondile ukusetshenziswa kwesoya njengokudla kwezilwane ngezinga elikhulu.
07.
Ama-Vegan Awatholi Insimbi Eyanele
Ngokuhlela ukudla okucatshangelwe kahle kanye nokudla okuhlukahlukene kokudla kwezitshalo eziphelele, ama-vegan angahlangabezana kalula—futhi avame ukudlula—izidingo zawo zensimbi. Umbono wokuthi inyama iyona kuphela umthombo onokwethenjelwa wensimbi uphelelwe yisikhathi. Ukudla kwama-vegan okuhlelwe kahle kunganikeza yonke insimbi umzimba oyidingayo ukuze kusekelwe amandla, ukuthuthwa komoya-mpilo, kanye nempilo iyonke.
Inkolelo yokuthi udinga inyama ukuze uthole i-iron eyanele ingenye yezinganekwane zokudla okunempilo ezihlala njalo. Ngenxa yokuthi inyama ebomvu ivame ukukhuthazwa njengomthombo "ongcono kakhulu" we-iron, abantu abaningi bacabanga ukuthi ukuyisusa ekudleni kuholela ekuntuleni ngokuzenzakalelayo. Kodwa i-iron ayigcini nje ngemikhiqizo yezilwane—futhi ucwaningo luxoxa indaba elinganiselayo kakhulu.
Olunye lwezifundo ezinkulu kakhulu ezihlola lo mbuzo, ucwaningo lwe-EPIC-Oxford (ingxenye ye-European Prospective Investigation into Cancer and Nutrition), luqhathanise ukudla kwabantu abadla inyama, abadla izinhlanzi, abadla imifino kanye nabadla imifino kuphela. Ngokuthakazelisayo, luthole ukuthi abantu abadla imifino kuphela babenesilinganiso esiphezulu sokudla insimbi, kanti abadla inyama babenesilinganiso esiphansi kakhulu sokudla. Lokhu kuphonsela inselelo umcabango wesikhathi eside wokuthi ukugwema inyama kuholela ekusetshenzisweni kwensimbi okwanele.
Ukudla okusekelwe ezitshalweni kunganikeza insimbi eningi uma kuhlanganisa ukudla okuhlukahlukene okuphelele. Imithombo emihle kakhulu ifaka okusanhlamvu okuphelele, amalentili, ama-chickpeas, ubhontshisi, i-tofu, imbewu (ikakhulukazi ithanga nesesame), izithelo ezomisiwe ezifana nama-apricot nama-raisin, kanye nemifino eluhlaza okotshani njengespinashi ne-kale. Ngenkathi insimbi yezitshalo (insimbi engeyona i-heme) imuncwa ngendlela ehlukile kunensimbi etholakala enyameni (insimbi ye-heme), ukumuncwa kungathuthukiswa kakhulu ngokuhlanganisa ukudla okucebile ngensimbi ne-vitamin C. Isibonelo, ukwengeza izithelo ze-citrus, upelepele, utamatisi, noma amajikijolo ekudleni kusiza umzimba ukuthi umunce insimbi kahle kakhulu.
Kubalulekile futhi ukuqaphela ukuthi ukuntuleka kwensimbi akugcini nje kubantu abadla imifino kuphela. Kungathinta abantu bazo zonke izinhlobo zokudla, ikakhulukazi abesifazane abaseminyakeni yokuzala. Isici esiyinhloko akusikho ukuthi umuntu udla inyama yini, kodwa ukuthi ukudla kwakhe kunempilo futhi kugcwele izakhamzimba.
08.
Ama-Vegan adinga izithako ukuze ahlale ephilile
Ukuthatha isithasiselo esiqondiwe akulona uphawu lokuthi ukudla akwanele; kuyisibonakaliso sempilo yesimanje. Abantu abaningi banezela isithasiselo ngezizathu ezahlukene—i-iron, i-omega-3s, i-vitamin D, noma impilo yokukhulelwa—kuzo zonke izinhlobo zokudla. Ukudla okuhleliwe kahle kwe-vegan, okusekelwa ukudla okufanele kwe-B12, kuphelele ngokomsoco futhi kukwazi ngokugcwele ukusekela impilo yesikhathi eside.
Enye yezimpikiswano ezivame kakhulu ngokumelene nokudla kwe-vegan ukuthi "akuyona imvelo" ngoba kudinga izithasiselo. Incazelo iwukuthi uma indlela yokudla yayanele ngempela, ngabe ayidingi ukwesekwa okwengeziwe. Kodwa lo mbono awuwunaki iqiniso elibalulekile: ukudla okunempilo kwanamuhla—nezinhlelo zokudla zanamuhla—kushintshile kuwo wonke umuntu, hhayi nje kubantu abadla i-vegan.
Izinhlangano zezempilo ezihamba phambili emhlabeni wonke ziyavuma ukuthi ukudla okuhleliwe kahle kwe-vegan kunganikeza zonke izakhamzimba ezibalulekile ezidingekayo ukuze kube nempilo enhle. Njenganoma yikuphi ukudla okulinganiselayo, kudinga ukuhlukahluka nokunaka izakhamzimba ezibalulekile. Umbono wokuthi ama-vegan athembele kakhulu ezithasiselo uyadukisa. Isibonelo, ukwengezwa kwe-vitamin D kunconywa kakhulu phakathi nezinyanga zasebusika emazweni amaningi, kungakhathaliseki ukuthi umuntu udla inyama noma cha. Lokhu kungenxa yokuthi i-vitamin D ivela kakhulu elangeni, kanti ilanga elilinganiselwe lisho ukukhiqizwa kwemvelo okulinganiselwe.
I-Vitamin B12 yiyona izakhamzimba okumele abantu abangadli inyama bayiqaphele kakhulu—kodwa indaba ephelele ivame ukungaqondwa kahle. I-B12 ayikhiqizwa yizilwane noma izitshalo; yenziwe ngamagciwane atholakala enhlabathini nasezindaweni zemvelo. Esikhathini esidlule, abantu kungenzeka ukuthi bathole i-B12 ngemikhiqizo engagezwanga noma ngamanzi angelashwanga. Kodwa-ke, izinhlelo zokudla zanamuhla ezihlanzwe kakhulu zisusa le mithombo yemvelo yamagciwane. Ngenxa yalokho, abantu kanye nezilwane ezifuywayo badinga ukwengezwa kwe-B12. Eqinisweni, imfuyo eminingi inikezwa izithasiselo ze-B12, okusho ukuthi inyama nobisi akuyona imithombo yokuqala ye-B12—ayiqondile.
Kwabadla imifino kuphela, imithombo ye-B12 ethembekile ifaka phakathi ukudla okuqinisiwe njengobisi lwezitshalo, imvubelo enomsoco, izithasiselo zemvubelo, kanye nezinye izithasiselo eziqinisiwe. Noma kunjalo, ochwepheshe abaningi batusa ukuthatha isithasiselo se-B12 esizinikele ukuze kube nokuvumelana nokuthula kwengqondo. Lesi sincomo sisebenza nakubantu abadala asebekhulile—kungakhathaliseki ukuthi badla kanjani—njengoba ukumuncwa kwe-B12 kwehla ngokwemvelo ngokuguga.
09.
Inkukhu Iyindlela "Enempilo"
Ukukhetha amaprotheni asekelwe ezitshalweni kunenkukhu kuyinguquko encane enomthelela omkhulu. Akukhona ukugwema inkukhu ngenxa yokwesaba—kumayelana nokuqaphela ukuthi ilebula elithi “inyama enempilo” lingadukisa, nokuthi ukudla okucebile ngezakhamzimba, okusekelwe ezitshalweni kuvame ukuhlinzeka ngezinzuzo ezinkulu zesikhathi eside. Ukushintshela okulula kubhontshisi kanye namanye amaprotheni ezitshalo kungakusiza uhlangabezane nezidingo zakho zamaprotheni ngenkathi kusekela impilo yakho kanye nenhlalakahle yakho.
Sekungamashumi eminyaka, inkukhu ikhushulwa njengenyama "enempilo" eyamukelekayo. Kusukela ngawo-1970, imikhankaso yezempilo yomphakathi yaqokomisa ukuthi inamafutha aphansi kunenyama ebomvu, yakubeka njengokukhetha okuphephile kwempilo yenhliziyo. Lo mbono wanamathela—futhi abantu abaningi basacabanga ngokuzenzakalelayo ukuthi inkukhu iyindlela engcono. Kodwa iqiniso namuhla lihlukile kakhulu kulokho okwakushiwo yileyo miyalezo yokuqala.
Inkukhu yesimanje yezitolo ezinkulu iwumkhiqizo wokuzalanisa okukhethiwe okwenzelwe ukukhula okusheshayo kanye nesivuno esikhulu. Nakuba lezi zinyoni zingase zibonakale zingenamafutha amaningi, amakhalori amaningi azo manje avela emafutheni kunokuba amaprotheni, futhi ingxenye enkulu yalawo mafutha igcwele. Ukudla okunamafutha amaningi kuhlotshaniswa nezingozi ezengeziwe zesifo senhliziyo, isifo sikashukela sohlobo 2, kanye nomdlavuza ohlukahlukene, okuhlanganisa umdlavuza webele, we-prostate, kanye nomdlavuza we-colorectal. Ngamafuphi, inkukhu akuyona ngokuzenzakalelayo ukukhetha okunamafutha amancane, "okuphephile".
Ngokuphambene nalokho, amaprotheni asekelwe ezitshalweni afana noshizi, ubhontshisi, ubhontshisi kanye ne-tofu ahlinzeka ngamaprotheni angenawo amafutha agcwele. Aphinde anikeze i-fibre, amavithamini, amaminerali, kanye nama-antioxidants asekela impilo yesikhathi eside. I-fibre, ikakhulukazi, ibalulekile empilweni yenhliziyo kanye nokugaya ukudla—izinzuzo ongazitholi kumaprotheni ezilwane. Ukushintshanisa inkukhu noshizi akugcini nje ngokunciphisa ukudla okugcwele amafutha; kuthuthukisa ukudla okunomsoco futhi kusiza ukuvikela ezifweni ezingamahlalakhona.
10.
Ukudla Kwama-Vegan Akunazo Izinhlobo Ezihlukahlukene Noma Kuyadina
Ukudla kwe-vegan akusona neze isicefe. Kukhuthaza ubuhlakani ekhishini, kukuvezela ukunambitheka okusha kanye nokuthungwa, futhi kukunikeza ukudla okuningi okugcwele izakhamzimba. Umqondo wokuthi ukudla okusekelwe ezitshalweni kunqunyelwe kumane kuyinganekwane—uma usuhlola amathuba, uzobona ukuthi ukudla kwe-vegan kuhlukahlukene futhi kuyajabulisa njenganoma iyiphi enye indlela yokudla.
Enye yezinganekwane eziphikelelayo mayelana nokudla kwe-vegan ukuthi kuyathandeka, kuyaphindaphindwa, noma kunqunyelwe kumasaladi ne-tofu. Abantu abaningi bacabanga ukuthi ukusika inyama, ubisi, namaqanda ngokuzenzakalelayo kusho ukudela ukunambitheka, ubuhlakani, noma ukuhlukahluka. Lokhu kuqonda okungalungile akunakuba kude neqiniso. Ukudla kwe-vegan okuhlelwe kahle kungaba okunempilo, okuhlukahlukene, futhi kugcwele ukunambitheka, okuhlanganisa ukudla okuphekiwe nezithako ezivela emhlabeni wonke.
Iqiniso liwukuthi izitshalo zinikeza uhla olumangalisayo lokuthungwa, imibala, kanye nokunambitheka. Cabanga ngale kwemifino enamaqabunga—kukhona imifino yezimpande, ama-squash, ama-legume, okusanhlamvu okuphelele, amantongomane, imbewu, amakhowe, nezithelo ezingahlanganiswa ngezindlela ezingenamkhawulo. Ukudla kwasemhlabeni wonke sekuyisikhathi eside kuncike ekudleni okusekelwe ezitshalweni: izitsha zaseNdiya, zaseMpumalanga Ephakathi, zaseMedithera, zase-Afrika, naseMpumalanga Asia zonke zibonisa ukudla okucebile, okwanelisayo, okuhambisana nezitshalo. Kusukela kuma-curries ane-lentil anongwengwezi kuya ku-stew emnandi kabhontshisi, izitsha zemifino ezithosiwe, ama-pasta akhilimu asekelwe ezitshalweni, noma amasaladi okusanhlamvu anamantongomane, imbewu, namakhambi amasha, ukuhlukahluka cishe akunamkhawulo.
Ngaphezu kokunambitheka, ukudla okuhlukahlukene kwe-vegan kucebile ngokudla okunempilo. Ukufaka izinhlobo eziningi zemifino, ubhontshisi, okusanhlamvu okuphelele, namaprotheni asekelwe ezitshalweni kuqinisekisa ububanzi obukhulu bamavithamini, amaminerali, ama-antioxidants, kanye ne-fiber—izakhamzimba okunzima ukuzithola ekudleni okugxile emikhiqizweni embalwa yezilwane. Ukuhlela ukudla, imikhiqizo yesizini, kanye nokuhlola amakhambi, izinongo, kanye nezindlela zokupheka kwenza ukudla ngakunye kuhluke, kujabulise, futhi kwanelise.
Imicabango Yokugcina Ekuqedeni Izinganekwane Zama-Vegan
Kuwo wonke lo mhlahlandlela, sihlole ezinye zezinganekwane ezihlala njalo mayelana ne-Veganism futhi sanikeza izincazelo ezicacile nezisekelwe kwisayensi. Kusukela ekukhathazekeni ngamaprotheni kuya ekungaqondani kahle kobisi, inkukhu, kanye nemvelo, lezi Zinganekwane Ze-Vegan Ezingacacisiwe: Amaqiniso Mayelana Nokudla Kwe-Vegan zibonisa ukuthi indlela yokuphila ehlelwe kahle esekelwe ezitshalweni inomsoco futhi iyasimeme. Ngokuqonda iqiniso ngemuva kwalezi zinganekwane, ungenza izinqumo ezinolwazi, ujabulele ukudla okuhlukahlukene nokwanelisayo, futhi wamukele ngokuqiniseka izinzuzo zokuphila kwe-vegan.
Imibuzo Ebuzwa Njalo
Ingabe ukudla kwe-vegan kuphelele ngokomsoco?
Yebo! Ukudla okuhleliwe kahle kwe-vegan kunikeza zonke izakhamzimba ezibalulekile. Izakhamzimba ezibalulekile okufanele uziqaphele yi-vitamin B12 kanye ne-vitamin D, kodwa lokhu kungatholakala kalula ngokudla okuqinisiwe noma izithasiselo. Ukudla okuhlukahlukene okufana nemifino, okusanhlamvu okuphelele, imifino, izithelo, amantongomane kanye nembewu kuhlanganisa izidingo eziningi zokudla okunempilo.
Ingabe ama-vegan angathola amaprotheni anele?
Impela. Izinganekwane Zama-Vegan Ngenyama Namaprotheni ziphelelwe yisikhathi. Imithombo esekelwe ezitshalweni njengobhontshisi, amalentili, i-tofu, i-tempeh, amantongomane, imbewu, kanye nokusanhlamvu okuphelele kunikeza amaprotheni anele empilweni, ukugcinwa kwemisipha, kanye namandla aphelele.
Ingabe ama-vegan antula i-iron ne-calcium?
Lutho neze. Izinganekwane Ezivamile Ngokudla Kwezitshalo Okuchaziwe kubonisa ukuthi insimbi ne-calcium kuningi ekudleni kwezitshalo. Imifino enamaqabunga, ubhontshisi, amantongomane, imbewu, ubisi lwezitshalo oluqinisiwe, kanye ne-tofu kunikeza la maminerali. Ukuhlanganisa ukudla okunensimbi eningi ne-vitamin C kuthuthukisa ukumuncwa.
Ingabe inkukhu noma ezinye “inyama engenamafutha” ziphilile kunezitshalo?
Inkukhu yesimanje ayinamafutha amaningi njengoba kwakucatshangwa ngaphambili. Ama-cut amaningi anamafutha agcwele. Amaprotheni ezitshalo afana noshizi, ubhontshisi kanye ne-lentile ahlinzeka ngamaprotheni ngaphandle kwezingozi zempilo ezingezinhle ezihlobene nenyama.
Ingabe zikhona izinganekwane mayelana nempilo yabantu abadla imifino ezingamanga ngokuphelele?
Izinganekwane eziningi ziphelelwe yisikhathi noma ziyadukisa. Isibonelo, umqondo wokuthi abantu abadla imifino kuphela abaswele amaprotheni ngokuzenzakalelayo, babuthakathaka, noma abaphilile awulona iqiniso ngokuphelele. Ucwaningo olusekelwe yisayensi lubonisa ukuthi ukudla okuhleliwe kahle kwemifino kusekela amandla, amandla, kanye nempilo yesikhathi eside.
