Indlela Ukudla Okusekelwe Ezitshalweni Okuthuthukisa Ngayo Ukusebenza Nokululama Kwabesifazane Abasubathi

Eminyakeni yamuva nje, ukwanda kokudla okusekelwe ezitshalweni kuye kwadlula ngale kwezintandokazi zokudla kwaba ukukhetha okubalulekile kwendlela yokuphila, ikakhulukazi phakathi kwabadlali. Kwabadlali besifazane, abavame ukubhekana nezinselele zokudla okunempilo nokusebenza okuhlukile, ukwamukela ukudla okusekelwe ezitshalweni kunganikeza izinzuzo ezihlukile. Lesi sihloko sihlola ukuthi ukudla okusekelwe ezitshalweni kubathinta kanjani abadlali besifazane, sihlola izinzuzo, izinselelo ezingaba khona, kanye nezibonelo zangempela zabadlali abaphumelelayo abasekelwe ezitshalweni.

Ukuqonda Ukudla Okusekelwe Ezitshalweni

Ukudla okusekelwe ezitshalweni kugcizelela ukudla okususelwa ezitshalweni, okuhlanganisa imifino, izithelo, amantongomane, imbewu, amafutha, okusanhlamvu okuphelele, ubhontshisi kanye nemifino. Ngokungafani ne-veganism, egwema yonke imikhiqizo yezilwane okuhlanganisa ubisi namaqanda, ukudla okusekelwe ezitshalweni kugxile ekunciphiseni imikhiqizo yezilwane kunokuyiqeda ngokuphelele. Le ndlela yokudla ingahluka kusukela ekufakeni imikhiqizo yezilwane ngezikhathi ezithile kuya ekubeni yi-vegan kuphela noma i-vegan.

Izinzuzo Zokusebenza

1. Ukuvuselelwa Okuthuthukisiwe Nokuvuvukala Okuncishisiwe

Ukudla okusekelwe ezitshalweni kucebile ngama-antioxidants kanye nama-phytochemicals asiza ekulweni nokucindezeleka kwe-oxidative kanye nokuvuvukala. Kwabasubathi besifazane, abavame ukubhekana nokuqeqeshwa okujulile kanye nokucindezeleka okuhlobene nokuncintisana, lezi zakhiwo zokulwa nokuvuvukala zingasiza ekululameni okusheshayo kanye nokunciphisa ubuhlungu bemisipha. Ukudla okufana namajikijolo, imifino eluhlaza, kanye namantongomane kwaziwa ngokuqukethwe kwawo okuphezulu kwama-antioxidant, okusekela ukuphulukiswa okusheshayo kanye nokusebenza okungcono kakhulu.

2. Impilo Yenhliziyo Ethuthukisiwe

Ukukhuthazela kwenhliziyo kubalulekile kwezemidlalo eziningi, futhi ukudla okusekelwe ezitshalweni kungaba wusizo kakhulu kulokhu. Ukudla okusekelwe ezitshalweni kuvame ukuba ne-fiber eningi kanye namafutha agcwele aphansi, okufaka isandla empilweni yenhliziyo engcono. Uhlelo lwenhliziyo olunempilo luthuthukisa ukuqina, okwenza kube lula kubadlali ukugcina amazinga aphezulu okusebenza kuyo yonke imicimbi yabo.

3. Ukuphathwa Kwesisindo Okuhle Kakhulu

Ukulawula isisindo somzimba ngokuvamile kuyisici esibalulekile ekusebenzeni kwezemidlalo. Ukudla okusekelwe ezitshalweni kungaba wusizo ekulawuleni isisindo ngenxa yokugcizelela kwabo ukudla okune-fiber ephezulu, okunama-calorie aphansi okukhuthaza ukusutha ngaphandle kokudla ama-calorie amaningi. Lokhu kungasiza abasubathi besifazane ukuba balondoloze ukwakheka komzimba okufanele kwezemidlalo yabo.

4. Amazinga Amandla Aqhubekayo

Ama-carbohydrate, atholakala ekudleni okusekelwe ezitshalweni, angumthombo wamandla oyinhloko wabadlali. Okusanhlamvu okuphelele, izithelo, nemifino kunikeza amandla aqhubekayo asekela ukukhuthazela futhi asize ekuvimbeleni ukukhathala. Lokhu kunikezwa kwamandla okuqhubekayo kubalulekile ekugcineni ukusebenza okuphezulu ngesikhathi sokuqeqeshwa kanye nokuncintisana.

Ukubhekana Nezinselele Zokudla Okunempilo

Nakuba izinzuzo zibalulekile, abadlali besifazane abadla ukudla okusekelwe ezitshalweni kumele baqaphele izinto ezithile zokudla okunempilo:

1. Ukudla Amaprotheni

Ukuqinisekisa ukuthi uthola amaprotheni anele kubalulekile ekulungiseni nasekukhuleni kwemisipha. Imithombo esekelwe ezitshalweni njengemifino, i-tofu, i-tempeh, ne-quinoa inganikeza amaprotheni anele, kodwa ukuhlela ngokucophelela kuyadingeka ukuze kuhlangatshezwane nezidingo zansuku zonke zamaprotheni. Ukuhlanganisa imithombo ehlukene yamaprotheni esekelwe ezitshalweni kungasiza ekufezeni iphrofayili ephelele ye-amino acid.

2. Insimbi neCalcium

Ukudla okusekelwe ezitshalweni ngezinye izikhathi kungaba ne-iron ne-calcium ephansi, izakhamzimba ezibalulekile emandleni nasempilweni yamathambo. Abadlali besifazane kufanele bafake ukudla okune-iron eningi njenge-lentile, isipinashi, kanye nokusanhlamvu okuqinisiwe, kanye nemithombo ecebile nge-calcium njengobisi lwezitshalo oluqinisiwe, ama-alimondi, kanye nemifino eluhlaza. Ukuhlanganisa ukudla okune-iron eningi nokudla okune-vitamin C nakho kungathuthukisa ukumuncwa kwe-iron.

3. Uvithamini B12

I-Vitamin B12, etholakala kakhulu emikhiqizweni yezilwane, ibalulekile ekukhiqizweni kwamandla kanye nokusebenza kwezinzwa. Abasubathi besifazane abalandela ukudla okusekelwe ezitshalweni kufanele bacabangele ukudla okuqinisiwe noma izithasiselo ukuze balondoloze amazinga e-B12 anele.

4. Ama-Acid Amafutha e-Omega-3

Ama-fatty acid e-Omega-3, abalulekile ekulawuleni ukuvuvukala kanye nempilo iyonke, atholakala ezinhlanzini ezinamafutha kodwa angatholakala embewu ye-flax, imbewu ye-chia, kanye nama-walnuts ekudleni okusekelwe ezitshalweni. Ukufaka lokhu kudla njalo kungasiza ukuqinisekisa ukuthi ukudla okwanele kwe-omega-3 kuyatholakala.

Izibonelo Zomhlaba Wangempela

Abasubathi bahlala becindezela imikhawulo yabo ukuze bahlale besezingeni eliphezulu lokusebenza kwabo, futhi abesifazane abaningi kwezemidlalo manje sebephendukela ekudleni okusekelwe ezitshalweni ukuze bathuthukise ukuncintisana kwabo. Izinzuzo zokudla okunjalo zidlulela ngale kokunciphisa i-cholesterol; zifaka phakathi amandla akhuphukile, ukusebenza okuthuthukisiwe, kanye nokululama okusheshayo. Ake sihlole ukuthi abanye abasubathi besifazane abaphawulekayo baphula kanjani umbono wokuthi "inyama ikwenza ube namandla" futhi ibonise amandla endlela yokuphila esekelwe ezitshalweni.

UVenus Williams: Iqhawe ngaphakathi nangaphandle kweNkundla

UVenus Williams akayena nje inganekwane yethenisi; futhi ungumqali ekudleni okusekelwe ezitshalweni. Etholakale enesifo sokuzivikela komzimba ngo-2011, uWilliams welulekwa ukuba ashintshele ekudleni okusekelwe ezitshalweni ukuze aphinde athole impilo yakhe kanye nempumelelo yokuncintisana. Ukwamukela le ndlela yokuphila akumsizanga nje kuphela ukuphatha isimo sakhe kodwa futhi kwaholela ekuvukeni emsebenzini wakhe. UWilliams wathola impumelelo enkulu ngokudla kwakhe okusha kangangokuthi waphefumulela udadewabo kanye nenkanyezi yethenisi, uSerena Williams, ukuba bamukele ukudla okudla kakhulu imifino. Impumelelo yabo eqhubekayo enkundleni iyibufakazi bezinzuzo zokudla okusekelwe ezitshalweni.

UMeagan Duhamel: Ukuskiya Ukuze Uphumelele

UMeagan Duhamel, umshwibi we-figure Champion World, ubelokhu engumuntu odla imifino kusukela ngo-2008, kudala ngaphambi kokuba awine indondo yegolide yama-Olympic ngo-2018. Uhambo lwakhe lokudla okusekelwe ezitshalweni lwaqala ngemuva kokufunda incwadi mayelana nokudla okusekelwe ezitshalweni, ayithola endaweni yokuphumula esikhumulweni sezindiza. Imiphumela yayimangalisa—uDuhamel uncome ukudla kwakhe okusekelwe ezitshalweni ngokuqeqeshwa okuthuthukisiwe, ukugxila okuthuthukisiwe, kanye nokululama okusheshayo. Impumelelo yakhe emangalisayo ekushwibeni kwe-figure iqokomisa amandla okudla okusekelwe ezitshalweni ukusekela ezemidlalo ezisezingeni eliphezulu.

USteph Davis: Ukukhuphuka Iziqongo Ezintsha

USteph Davis, umkhweli wezintaba ohamba phambili kanye nomgibeli onekhono, waziwa ngemisebenzi yakhe emangalisayo, okuhlanganisa nokuba ngowesifazane wokuqala ukuqopha iTorre Egger e-Argentina kanye nemisebenzi yakhe yokugxuma ngesibindi e-skydiving kanye nokugxuma nge-base jumping. UDavis wamukela ukudla okusekelwe ezitshalweni okugxile ekudleni okuphelele kanye nokucubungula okuncane ukuze alondoloze amandla akhe omzimba nawengqondo. Lokhu kukhetha kokudla kusekela ukukhuphuka kwakhe okuqinile kanye nemisebenzi yezemidlalo eyingozi, okufakazela ukuthi ukudla okusekelwe ezitshalweni kungakhuthaza ngisho nezifiso zomzimba ezidinga kakhulu.

UHannah Teter: Impumelelo Yokugibela Ibhodi Leqhwa

Umgibeli webhodi lokushwibeka eqhweni lama-Olympic kanye neNgqwele Yomhlaba uHannah Teter ufinyelele izigaba ezimangalisayo emdlalweni wakhe, okuhlanganisa izindondo ezimbili zama-Olympic kanye nokunqoba okuningi kweNdebe Yomhlaba. UTeter waphendukela ekudleni okusekelwe ezitshalweni ngemuva kokufunda ngemiphumela yokuziphatha kanye nemvelo yokulima efektri. Ubika ukuthi lolu shintsho lokudla lumqinise kakhulu ngokwengqondo, ngokomzimba, nangokomzwelo, okunegalelo empumelelweni yakhe eqhubekayo kanye nokuqina enkundleni yokuncintisana yebhodi lokushwibeka eqhweni.

Lezi zindaba zabadlali besifazane abachuma ngokudla okusekelwe ezitshalweni zinikeza ubufakazi obuqand’ ikhanda bezinzuzo ezingatholakala ngokudla okunjalo. Kungakhathaliseki ukuthi ungumncintisani ovelele noma umdlali wezemidlalo, ukwamukela ukudla okusekelwe ezitshalweni kungathuthukisa ukusebenza kwakho, amazinga amandla, kanye nokululama.

Ukudla okusekelwe ezitshalweni kunikeza izinzuzo eziningi kubadlali besifazane, kusukela ekululameni okuthuthukisiwe kanye nempilo yenhliziyo nemithambo yegazi kuya ekuphathweni kwesisindo okuhle kanye namandla aqhubekayo. Ngenkathi kunezimo zokudla okufanele zibhekwe, ngokuhlela ngokucophelela kanye nokwengezwa okufanele, ukudla okusekelwe ezitshalweni kungasekela futhi kuthuthukise ukusebenza kwezemidlalo. Njengoba abadlali besifazane abaningi bethatha futhi bephumelela ekudleni okusekelwe ezitshalweni, le ndlela iyaqhubeka nokuthola ukuqashelwa njengokukhetha okusebenzayo nokuzuzisayo emhlabeni wezemidlalo.