Ukunyuka kwe-veganism eminyakeni yamuva nje kuye kwavusa isithakazelo esikhulu ezinzuzweni zezempilo kanye nemithelela yesimilo yokulandela ukudla okusekelwe ezitshalweni. Nakuba kungenakuphikwa izinzuzo eziningi zokunqamula imikhiqizo yezilwane ekudleni komuntu, ukukhathazeka mayelana nokwanela kokudla okunomsoco we-vegan kusekhona. Abantu abaningi bayazibuza ukuthi kungenzeka yini ukuthola zonke imisoco edingekayo ukuze ube nempilo engcono nokuphila kahle emithonjeni esekelwe ezitshalweni kuphela. Njengongoti wezokudla obhalisiwe kanye nommeli wesikhathi eside wokudla okusekelwe ezitshalweni, ngilapha ukuze ngiqinisekise ukuthi akukhona nje kuphela ukuthi ukudla kwe-vegan okuhlelwe kahle okwanele ngokomsoco, kodwa futhi kunganikeza izinzuzo zezempilo ezingenakubalwa. Kulo mhlahlandlela ophelele, sizongena emhlabeni wokudla kwe-vegan futhi sixoxe ngemisoco ebalulekile oyidingayo ukuze uphumelele ekudleni okusekelwe ezitshalweni. Kusukela kumaprotheni ne-iron kuya ku-calcium nama-omega-3s, sizofaka konke odinga ukukwazi ukuze siqinisekise ukuthi uthola inani elifanele lezakhamzimba ukuze uphile ngendlela ye-vegan elinganiselayo futhi enomsoco. Ngakho-ke, noma ngabe uyi-vegan esanda kuzalwa noma ucabanga ukushintshela ekudleni okusekelwe esitshalweni, lesi sihloko senzelwe wena. Ake siqale ohambweni lwakho lokuthola umsoco ophelele we-vegan.
Izakhi ezibalulekile kuma-vegans: amaprotheni, i-iron, i-calcium, i-vitamin B12, i-omega-3s.
Ukudla okusekelwe ezitshalweni kunganikeza zonke imisoco edingekayo ukuze ube nempilo enhle, kodwa kubalulekile ukuthi ama-vegan anake izakhamzimba ezimbalwa ezibalulekile ukuze aqinisekise ukuthi ahlangabezana nezidingo zawo zokudla. Amaprotheni, isibonelo, abalulekile ekwakheni nasekulungiseni izicubu, futhi angatholakala emithonjeni efana nemifino efana ne-legumes, tofu, tempeh, ne-quinoa. I-ayoni iyadingeka ukuze kuthuthwe umoya-mpilo emzimbeni, futhi ingatholakala emithonjeni esekelwe ezitshalweni efana nemifino enamahlamvu amnyama, ama-lentile, nokusanhlamvu okuqinile. I-calcium ibalulekile empilweni yamathambo, futhi ingatholakala emithonjeni efana nobisi lwezitshalo oluqinisiwe, i-tofu, nama-alimondi. I-Vitamin B12, etholakala ngokuyinhloko emikhiqizweni yezilwane, ibalulekile ekusebenzeni kwezinzwa kanye nokukhiqizwa kwamangqamuzana egazi abomvu, futhi ingangezwa noma itholakale ekudleni okuqinisiwe njengobisi olusekelwe ezitshalweni noma imvubelo enomsoco. Okokugcina, ama-omega-3 fatty acids adlala indima empilweni yenhliziyo nokusebenza kobuchopho, futhi angatholakala emithonjeni efana nembewu ye-chia, imbewu yefilakisi, nama-walnuts. Ngokuhlanganisa ukudla okuhlukahlukene okusekelwe ezitshalweni nokunaka lezi zakhi ezibalulekile, ama-vegans angahlangabezana kalula nezidingo zawo zokudla okunomsoco futhi achume ngokudla okusekelwe ezitshalweni.
Imithombo yamaprotheni asekelwe ezitshalweni: ubhontshisi, okusanhlamvu, i-tofu, i-tempeh, i-quinoa, amantongomane kanye nembewu.
Ukufaka imithombo yamaprotheni asekelwe ezitshalweni ekudleni kwe-vegan kubalulekile ukuze kuhlangatshezwane nezidingo zansuku zonke zamaprotheni. Ubhontshisi nokusanhlamvu, okunjengophizi, udali nobhontshisi omnyama, kuyahlukahluka futhi kungasetshenziswa ezitsheni ezihlukahlukene ezifana nesobho, izitshulu namasaladi. I-tofu ne-tempeh, enziwe ngobhontshisi wesoya, iyimithombo emihle kakhulu yamaprotheni futhi ingagriswa, igoswe, noma ifakwe emanzini anosawoti. I-Quinoa, i-pseudo-grain, ayinamaprotheni amaningi kuphela kodwa futhi inikeza ama-amino acid abalulekile. Amantongomane, njengama-alimondi, ama-walnuts, nama-cashew, anikeza amaprotheni kanye namafutha anempilo. Imbewu efana ne-chia, i-hemp, ne-flaxseeds ingafafazwa kokusanhlamvu, iyogathi, noma ifakwe kuma-smoothie. Le mithombo yamaprotheni esekelwe ezitshalweni ayifaki isandla kuphela ekudleni kwe-vegan okugcwele kahle kodwa futhi ihlinzeka ngemisoco ebalulekile futhi ifake isandla endleleni yokuphila esimeme nesihawu.
Khulisa ukumuncwa kwensimbi ngokudla okunovithamini C okucebile njengezithelo ezisawolintshi, imifino enamaqabunga, nopelepele.
Ukwandisa ukumuncwa kwensimbi ekudleni okusekelwe ezitshalweni, ukufaka ukudla okunovithamini C kuyisihluthulelo. Izithelo ezisawolintshi, njengamawolintshi, amagilebhisi, nolamula, ziyimithombo emihle kakhulu kavithamini C futhi zingajatshulelwa kalula njengesiphuzo noma zengezwe kumasaladi nama-smoothie. Imifino enamahlamvu, okuhlanganisa isipinashi, i-kale, ne-Swiss chard, ayinikezi nje insimbi kuphela kodwa futhi iqukethe uvithamini C, othuthukisa ukumuncwa. Upelepele weBell, ikakhulukazi obomvu nophuzi, ugcwele uvithamini C futhi ungengezwa ekuthoseni, imifino egazingiwe, noma ujabulele amasaladi aluhlaza. Ngokufaka lokhu kudla okunothe nge-vitamin C ekudleni kwakho okusekelwe ezitshalweni, ungaqinisekisa ukumuncwa kwe-iron, isakhi esibalulekile empilweni nempilo yonke.
Thola i-calcium eyanele obisini olusekelwe ezitshalweni eziqinile, imifino enamaqabunga, i-tofu, nembewu yesesame.
I-calcium iyiminerali ebalulekile ekugcineni amathambo namazinyo aqinile, futhi ingatholakala kalula ekudleni okusekelwe ezitshalweni. Ubisi oluqinisiwe olusekelwe ezitshalweni, olufana nobisi lwe-alimondi, isoya, noma i-oat, luwumthombo omkhulu we-calcium, olunikeza amanani afanayo nobisi lobisi. Imifino enamaqabunga, njenge-kale, i-collard greens, ne-bok choy, nayo iyimithombo emihle kakhulu ye-calcium. Ukufaka le mifino ekudleni kwakho, kungaba kumasaladi, ama-stir-fries, noma ama-smoothies, kungakusiza uhlangabezane nezidingo zakho ze-calcium. I-tofu, eyenziwe ngobhontshisi wesoya, ingenye inketho ene-calcium ecebile engafakwa ezitsheni ezihlukahlukene, njenge-stir-fries noma i-tofu scrambles. Ukwengeza, imbewu ye-sesame iwumthombo omuhle kakhulu we-calcium futhi ingafafazwa kumasaladi, yengezwe kumabha e-granola enziwe ekhaya, noma isetshenziswe njenge-topping yemifino egazingiwe. Ngokufaka le mithombo ye-calcium esekelwe ezitshalweni ekudleni kwakho, ungaqinisekisa ukuthi uhlangabezana nezidingo zakho zokudla okunomsoco kuyilapho ujabulela uhlelo lokudla olusekelwe ezitshalweni oluhlukahlukene nolunomsoco.
Qinisekisa ukuthi udla uvithamini B12 owanele ngezithako zokudla noma ukudla okunezitshalo okuqinisiwe okufana nokusanhlamvu.
Ukuze ulondoloze impilo enhle ekudleni okusekelwe ezitshalweni, kubalulekile ukuqinisekisa ukudla okwanele kwevithamini B12. Lesi sakhi esibalulekile sitholakala ngokuyinhloko ekudleni okusekelwe ezilwaneni, okwenza kube inselele kuma-vegans ukuthola kuphela ekudleni kwabo. Ukuze ubhekane nalokhu, kunconywa ukuthi uhlanganise izithako ze-vitamin B12 noma udle ukudla okusekelwe ezitshalweni okuqinisiwe okufana nokusanhlamvu. Izithako ze-Vitamin B12 ziza ngezinhlobo ezahlukene, okuhlanganisa amaphilisi, amaphilisi, noma amaconsi olimi olungaphansi, futhi angafakwa kalula esimisweni sakho sansuku zonke. Ukwengeza, okusanhlamvu okuningi okusekelwe ezitshalweni kuqiniswe nge-vitamin B12, okuhlinzeka ngenketho elula nefinyelelekayo yokuhlangabezana nezidingo zakho zokudla okunomsoco. Khumbula ukuthintana nochwepheshe bezempilo ukuze uthole umthamo ofanele futhi uqinisekise ukuthi ugcina amazinga e-vitamin B12 efanelekile ohambweni lwakho olusekelwe ezitshalweni.
Ungawadli amafutha anempilo – faka ukwatapheya, amafutha omnqumo, namantongomane ekudleni kwakho okusekelwe ezitshalweni.
Uma ulandela ukudla okusekelwe ezitshalweni, kubalulekile ukuthi ungakushayi indiva ukubaluleka kwamafutha anempilo. Ukwatapheya, amafutha omnqumo, namantongomane ayimithombo emihle kakhulu yala mafutha abalulekile okudla. Ukufaka lokhu kudla ekudleni kwakho akugcini nje ngokungeza ukunambitheka nokuthungwa kodwa futhi kunikeza izinzuzo eziningi zezempilo. Ukwatapheya ucebile ngamafutha e-monounsaturated, aziwa ngokukhuthaza impilo yenhliziyo. Amafutha omnqumo, ikakhulukazi izinhlobonhlobo ze-extra virgin, zigcwele ama-antioxidant kanye nezindawo zokulwa nokuvuvukala. Amantongomane, njengama-alimondi nama-walnuts, awawona nje umthombo omuhle wamafutha anempilo kodwa futhi anikeza izakhi ezibalulekile ezifana namaprotheni kanye ne-fiber. Ngakho-ke, ungangabazi ukufaka ukwatapheya, amafutha omnqumo, namantongomane ekudleni kwakho okusekelwe ezitshalweni ukuze uqiniseke ukuthi uthola amafutha adingekayo anempilo ukuze ube nempilo enhle nokuphila kahle.
Thola ama-omega-3 akho embewu ye-chia, imbewu ye-flax, imbewu ye-hemp, nama-walnuts.
Ukuze ulondoloze ukudla okusekelwe ezitshalweni okuphelele, kubalulekile ukuqinisekisa ukuthi uthola ukudla okwanele kwe-omega-3 fatty acids. Esikhundleni sokuthembela ezinhlanzini kuphela njengomthombo, abadla izitshalo bangaphendukela kumbewu ye-chia, imbewu yefilakisi, imbewu ye-hemp, nama-walnuts. Lokhu kudla kucebile nge-alpha-linolenic acid (ALA), uhlobo lwe-omega-3 fatty acid umzimba ongaluguqula lube yi-EPA ne-DHA. Imbewu ye-Chia, ngokwesibonelo, yizindlu zamandla ezincane kodwa ezinamandla eziqukethe ukugcwala okuphezulu kwe-ALA. Ngokufanayo, ama-flaxseed aziwa ngokuqukethwe kwawo kwe-omega-3 futhi angafakwa kalula ku-smoothies, i-oatmeal, noma izimpahla ezibhakwayo. Imbewu ye-Hemp ihlinzeka ngomthombo ophelele wamaprotheni ngenkathi iletha umthamo onempilo wama-omega-3s. Okokugcina, ama-walnuts awagcini nje ngokunikeza i-crunch egculisayo kodwa futhi agcwele i-ALA, okuwenza abe indlela elula nemnandi yokuthuthukisa ukudla kwakho kwe-omega-3. Ngokuhlanganisa le mithombo esekelwe ezitshalweni ye-omega-3s ekudleni kwakho, ungaqinisekisa ukuthi uhlangabezana nezidingo zakho zokudla okunomsoco kuyilapho ujabulela uhlelo lokudla oluhlukahlukene nolulinganiselayo.
Xhumana nochwepheshe wezokudla ukuze uthole isiqondiso esiqondene nawe sokuhlangabezana nezidingo zakho zomsoco ekudleni kwe-vegan.
Uma kuziwa ekulandeleni ukudla kwe-vegan, ukufuna ukuqondiswa komuntu siqu kudokotela wezokudla obhalisiwe kungaba yinzuzo emangalisayo. Nakuba kunemithombo eminingi esekelwe ezitshalweni yemisoco ebalulekile, kubalulekile ukuqinisekisa ukuthi uhlangabezana nezidingo zakho zomsoco ngamunye. Uchwepheshe wezokudla angahlola imikhuba yakho yokudla yamanje, akhombe noma yiziphi izikhala ezingaba khona zomsoco, futhi anikeze izincomo eziklanyelwe ukukusiza uzuze impilo engcono ekudleni kwe-vegan. Bangakuqondisa ekukhetheni izinhlobonhlobo zokudla okunomsoco, ukuqinisekisa ukuthi uyawadla amaprotheni anele, futhi uthuthukise indlela odla ngayo amavithamini namaminerali afana nensimbi, i-calcium, ne-vitamin B12. Ngobuchwepheshe babo, ungakwazi ukuzulazula ngokuzethemba emhlabeni wokudla okunomsoco we-vegan, wazi ukuthi uhlangabezana nezidingo zakho ezithile zomsoco zempilo yesikhathi eside nokuphila kahle.
Kuyacaca ukuthi ukudla okuhlelwe kahle okusekelwe ezitshalweni kunganikeza zonke izakhamzimba ezidingekayo ukuze ube nempilo enhle. Ngokuhlanganisa izinhlobonhlobo zokudla kwezitshalo eziphelele, ezinomsoco kanye nokunaka izakhi ezibalulekile ezifana namaprotheni, i-iron, ne-calcium, ama-vegans angahlangabezana kalula nezidingo zawo zokudla okunomsoco. Ukwengeza, ngokuthandwa okukhulayo nokufinyeleleka kwezinketho ze-vegan, akukaze kube lula ukulandela ukudla okusekelwe esitshalweni futhi uvune izinzuzo zayo eziningi zezempilo. Njengenjwayelo, kubalulekile ukubonisana nochwepheshe bezempilo ngaphambi kokwenza noma yiziphi izinguquko ezibalulekile ekudleni. Ngokuhlela okufanele kanye nemfundo, ukudla kwe-vegan kungaba yisinqumo esinomsoco nesimeme sendlela yokuphila enempilo.
FAQ
Yiziphi ezinye izakhi ezibalulekile okufanele ama-vegan azinake futhi zingatholakala kanjani ekudleni okusekelwe ezitshalweni?
Ama-Vegans adinga ukuqinisekisa ukuthi athola imisoco eyanele njengamaprotheni, uvithamini B12, insimbi, i-calcium, nama-omega-3 fatty acids. Amaprotheni angatholakala emithonjeni yezitshalo efana ne-legumes, tofu, tempeh, nequinoa. I-Vitamin B12 ingatholakala ngokudla okuqinile noma izithasiselo. I-ayoni ingatholakala ekudleni okufana nemifino enamahlamvu amnyama, udali, ne-tofu, futhi ukumuncwa kwayo kungathuthukiswa ngokudla ukudla okunovithamini C. I-calcium ingatholakala emithonjeni esekelwe ezitshalweni njengobisi lwezitshalo eziqinile, i-tofu, nemifino enamaqabunga amnyama. I-Omega-3 fatty acids ingatholakala kumbewu ye-flax, imbewu ye-chia, ama-walnuts, kanye nezithako ezisekelwe ku-algae.
Ingabe zikhona izithasiselo ezithile okufanele ama-vegan azicabangele ukuzithatha ukuze aqinisekise ukuthi zithola zonke izakhamzimba ezidingekayo?
Yebo, kunezakhamzimba ezithile ama-vegans angase adinge ukuzifaka kuzo ukuze aqinisekise ukuthi ziyahlangabezana nezidingo zazo zokudla okunomsoco. I-Vitamin B12 iyona ebaluleke kakhulu, njengoba itholakala ngokuyinhloko emikhiqizweni yezilwane. Ama-Vegans kufanele futhi acabangele ukufaka uvithamini D, i-omega-3 fatty acids, ne-iodine, njengoba lezi zakhi zomsoco zingaba inselele kakhulu ukuzithola ekudleni okusekelwe ezitshalweni. Kubalulekile ukuthi ama-vegan aqaphele ukudla kwawo izakhi futhi athintane nochwepheshe bezokunakekelwa kwezempilo ukuze anqume ukuthi ukwenezela kuyadingeka yini ngezidingo zabo ezithile.
Ama-vegans angaqinisekisa kanjani ukuthi athola amaprotheni anele ekudleni kwawo ngaphandle kokuthembela emikhiqizweni yezilwane?
Ama-Vegans angaqinisekisa ukuthi athola amaprotheni anele ekudleni kwawo ngokuhlanganisa imithombo yamaprotheni esekelwe ezitshalweni. Ukudla okunjengobhontshisi (ubhontshisi, udali, uphizi), i-tofu, i-tempeh, i-seitan, i-quinoa, imbewu ye-chia, imbewu ye-hemp, ne-edamame konke kuyimithombo emihle kakhulu yamaprotheni. Ukwengeza, ukudla ukudla okulinganiselayo okuhlanganisa izithelo ezihlukahlukene, imifino, amantongomane, nembewu nakho kungasiza ama-vegans ukuhlangabezana nezidingo zawo zamaprotheni. Kubalulekile ukuthi ama-vegan aqaphele ukudla kwawo amaprotheni futhi aqinisekise ukuthi adla ama-calories anele ukusekela izinga lomsebenzi wawo nendlela yokuphila.
Yimiphi eminye imithombo emihle esekelwe ezitshalweni yamavithamini namaminerali abalulekile, njengensimbi ne-calcium?
Imithombo emihle esekelwe ezitshalweni yamavithamini namaminerali abalulekile ihlanganisa isipinashi, i-kale, nezinye imifino enamaqabunga ensimbi; i-tofu, i-tempeh, nobisi oluqinisiwe olusekelwe ezitshalweni lwe-calcium; ama-lentils, ama-chickpeas, ne-quinoa yensimbi ne-calcium; kanye nembewu ye-chia, i-flaxseeds, nama-walnuts ama-omega-3 fatty acids. Ukwengeza, ukudla okusekelwe ezitshalweni okuqinisiwe okufana nokusanhlamvu nemvubelo enomsoco kunganikeza amavithamini namaminerali abalulekile.
Ingabe kukhona ukusilela okungenzeka noma izingozi zempilo ezihlobene nokudla kwe-vegan, futhi zingavinjelwa noma zilawulwe kanjani?
Nakuba ukudla kwe-vegan okuhlelwe kahle kunganikeza zonke izakhi ezidingekayo, kukhona ukushiyeka okungenzeka okudinga ukunakwa. Ama-Vegans angase angabi nayo i-vitamin B12, i-iron, i-calcium, ne-omega-3 fatty acids. Lokhu kungaphathwa ngokuhlanganisa ukudla okuqinisiwe noma izithasiselo, njengobisi olusekelwe esitshalweni esine-B12 noma imvubelo yesondlo. Ukudla okune-ayoni okucebile okufana nemifino kanye nemifino eluhlaza kusiza ukuvimbela i-anemia, kuyilapho imithombo ye-calcium efana ne-tofu nobisi olusekelwe ezitshalweni oluqinile lusekela impilo yamathambo. Ama-Vegans angathola i-omega-3 fatty acids nge-flaxseeds, imbewu ye-chia, noma izithako ezisekelwe ku-algae. Ukuhlolwa kwegazi okuvamile kanye nokubonisana nodokotela wezokudla obhalisiwe kungaqinisekisa ukudla okufanele futhi kusize ekuvimbeleni noma yikuphi ukusilela noma izingozi zempilo.
