Ukudla kuyingxenye ebalulekile yokuphila kwethu kwansuku zonke, kusinikeza ukudla okunomsoco, ubumnandi kanye nobunikazi bamasiko. Nokho, eminyakeni yamuva nje, ubuhlobo bethu nokudla buye baba yinkimbinkimbi futhi baba yinkinga. Ukukhula kwezolimo ezithuthukisiwe kanye nokukhiqizwa ngobuningi sekuholele ekunqamukeni phakathi kwabathengi nemithombo yabo yokudla, okuholele ekuntulekeni kokuqonda kanye nokwazisa ngemvelaphi yokudla kwethu. Ngaphezu kwalokho, ukusetshenziswa ngokweqile kwemikhiqizo yezilwane kuye kwaba nomthelela ezindabeni eziningi zemvelo nempilo, njengokugawulwa kwamahlathi, ukungcola nokwanda kwezifo ezingelapheki. Kukulo mongo lapho umqondo we-veganism usuzuze amandla, ukhuthaza ukudla okusekelwe ezitshalweni okungafaki yonke imikhiqizo ephuma ezilwaneni. Nakuba le ndlela yokuphila yahlangatshezwana nakho kokubili ukunconywa nokugxekwa, iphakamisa imibuzo ebalulekile mayelana nesistimu yethu yokudla yamanje kanye nemithelela yezimiso zezimiso zokudla esikukhethayo. Kulesi sihloko, sizohlola izizathu zokuthi kungani kudingeka sicabange kabusha ubuhlobo bethu nokudla futhi sicabangele izinzuzo zokufaka i-veganism ekuphileni kwethu kwansuku zonke.
Ukudla okusekelwe ezitshalweni kukhuthaza ukusimama kwemvelo.
Ucwaningo oluningi lwesayensi lubonise ukuthi ukwamukela ukudla okusekelwe ezitshalweni kungaba nomthelela omuhle kakhulu endaweni ezungezile. Ukukhiqizwa kokudla okusekelwe ezilwaneni kudinga isamba esikhulu semithombo, kuhlanganise nomhlaba, amanzi, namandla. Ngokuphambene, ukudla okusekelwe ezitshalweni kunendawo ephansi kakhulu, njengoba kudinga umhlabathi namanzi amancane ukuze kulinywe. Ngaphezu kwalokho, imboni yemfuyo inesandla ekugawulweni kwamahlathi, njengoba amahlathi egawulwa ukuze kwakhiwe amadlelo noma kutshalwe izitshalo zokudla. Lokhu kugawulwa kwamahlathi akuholeli nje kuphela ekulahlekelweni kwendawo yokuhlala yezilwane ezingenakubalwa kodwa futhi kunomthelela ekushintsheni kwesimo sezulu ngokunciphisa amandla oMhlaba okumunca isikhutha. Ngokuguqukela ekudleni okusekelwe ezitshalweni, abantu banganciphisa indawo yabo yemvelo futhi babe neqhaza ekulondolozweni kwemithombo yemvelo kanye nezinhlobonhlobo zezinto eziphilayo.
Ukulima kwezilwane kunomthelela ekugawulweni kwamahlathi.
Ukucekelwa phansi kwamahlathi ngenxa yokulima kwezilwane kuwukukhathazeka okuphawulekayo ngokombono wemvelo. Ukwandiswa kokufuywa kwemfuyo kuvame ukudinga ukugawulwa kwezindawo ezinkulu ukuze kuvuleke indawo yamadlelo noma yokulima izitshalo zokudla. Lokhu kugawulwa okukhulu kwamahlathi akuphumeleli nje kuphela ekulahlekelweni indawo ebalulekile yezitshalo nezilwane eziningi kodwa futhi kwandisa ukushintsha kwesimo sezulu. Amahlathi anendima ebalulekile ekumunceni isikhutha, igesi ebamba ukushisa ebangela ukufudumala kwembulunga yonke. Lapho amahlathi egawulwa ukuze kutshalwe izilwane, le carbon sink yemvelo iyancipha, okuholela ekwandeni kwamazinga e-CO2 emkhathini. Ngakho-ke, ukubhekana nokuxhumana phakathi kokulima kwezilwane nokugawulwa kwamahlathi kubalulekile ekwehliseni umthelela wemvelo ohambisana nale mboni.
Ukudla okugayiwe akunazo izakhamzimba ezibalulekile.
Ukudla okugayiwe, okubonakala ngamazinga aphezulu okucolisiswa kanye nezithasiselo, kuvame ukuntula imisoco ebalulekile edingekayo ukuze ube nempilo enhle. Ukucubungula okuningi okuhilelekile ekukhiqizeni lokhu kudla kubaphuca amavithamini amaningi abalulekile, amaminerali, nama-antioxidants akhona kozakwabo bemvelo. Isibonelo, izithelo nemifino kucutshungulwa izindlela ezifana nokufaka amathini noma ukuqandisa, okungabangela ukulahlekelwa okukhulu kokuqukethwe kwezakhi. Ukwengeza, okusanhlamvu okucolisisiwe okusetshenziselwa ukudla okugayiwe kuphucwa i-bran negciwane elinomsoco, okushiya ngemuva ngokuyinhloko isitashi. Ngaphezu kwalokho, ukwengezwa kwezivimbelakuvunda, izithuthukisi ukunambitheka, nemibala yokwenziwa kwehlisa nakakhulu ukondleka kokudla okugayiwe. Ngakho-ke, ukuthembela kakhulu ekudleni okugayiwe kungaba nomthelela ekudlaleni okungalingani okuntula izakhamzimba ezibalulekile ezibalulekile empilweni yonke.
I-Veganism exhunywe engozini ephansi yezifo.
Ucwaningo oluningi lwesayensi luveze ukuxhumana okuphoqayo phakathi kokwamukela ukudla kwe-vegan kanye nengozi ephansi yokuthola izifo ezahlukahlukene. Ukudla okusekelwe ezitshalweni okucebile izithelo, imifino, okusanhlamvu, okusanhlamvu, namantongomane kunikeza inala yezakhi ezibalulekile, amavithamini, nama-antioxidants abalulekile ekugcineni impilo enhle. Ngaphezu kwalokho, ngokuqeda imikhiqizo yezilwane, ama-vegans avame ukudla amazinga aphansi amafutha agcwele kanye ne-cholesterol, okuyizinto ezaziwa njengengozi yezifo zenhliziyo. Ukwengeza, ucwaningo luye lwabonisa ukuthi ukudla kwe-vegan kungasiza ekunciphiseni ingozi yokuthuthukisa izimo ezifana nesifo sikashukela sohlobo 2 kanye nezinhlobo ezithile zomdlavuza. Lokhu okutholakele kugqamisa ukubaluleka kokubheka i-veganism njengendlela esebenzayo yokucabanga kabusha ngobudlelwano bethu nokudla kanye nomthelela wayo ongaba khona ekuvimbeleni izifo.
Amaprotheni ezitshalo akhuthaza ukukhula kwemisipha.
Uma kuziwa ekukhuthazeni ukukhula kwemisipha, amaprotheni ezitshalo abonise imiphumela ethembisayo ezifundweni zesayensi. Amaprotheni ezitshalo, njengalawo atholakala kubhontshisi, udali, i-tofu, nequinoa, angahlinzeka ngawo wonke ama-amino acid adingekayo ukuze kuhlanganiswe imisipha. Nakuba kwakukhona inkolelo evamile yokuthi amaprotheni asekelwe ezilwaneni ayephakeme ekukhuthazeni ukukhula kwemisipha ngenxa yokuqukethwe kwawo okuphezulu kwe-leucine, ucwaningo lwakamuva luye lwabekela inselele lo mbono. Ucwaningo luye lwathola ukuthi ukudla okuhleliwe kahle kwe-vegan, okucebile emithonjeni ehlukahlukene yamaprotheni ezitshalo futhi okulinganisela kahle mayelana nokwakheka kwe-amino acid, kungashukumisa ngempumelelo ukuhlanganiswa kwamaprotheni emisipha futhi kusekele ukubuyiswa kwemisipha nokukhula. Lokhu okutholakele kusikisela ukuthi amaprotheni ezitshalo angadlala indima ebalulekile ekucabangeni kabusha indlela yethu yokudla futhi sicabangele i-veganism njengendlela esebenzayo yabantu abahlose ukuthuthukisa ukukhula kwezicubu zabo kanye nempilo iyonke.
Ukunciphisa ukudla kwenyama kusiza i-gut microbiome.
Ucwaningo olusafufusa luphakamisa ukuthi ukunciphisa ukudla kwenyama kungaba nezinzuzo ezibalulekile ze-gut microbiome. I-gut microbiome, equkethe izigidigidi zama-microorganisms ahlala emgudwini wokugaya ukudla, idlala indima ebalulekile ezicini ezihlukahlukene zempilo yabantu, okuhlanganisa ukugaya, ukusebenza komzimba, kanye ne-metabolism. Ucwaningo olushicilelwe kumagazini i-Nature luthole ukuthi abantu abalandela ukudla kwemifino noma i-vegan babenokwakheka okuhlukahlukene futhi okuzuzisayo kwama-bacteria amathumbu uma kuqhathaniswa nalabo abadla ukudla okucebile ngemikhiqizo yezilwane. Lokhu kwehlukahlukana okukhulu kwama-microbes amathumbu kuhlotshaniswa nempilo yamathumbu ethuthukisiwe kanye nengozi encishisiwe yezifo ezahlukahlukene ezingamahlalakhona. Ngaphezu kwalokho, ukudla okusekelwe ezitshalweni ngokuvamile kuphezulu ku-fiber, esebenza njenge-prebiotic, ehlinzeka ngokudla kwamagciwane atholakala emathunjini. Njengoba siqhubeka nokuhlola ukuxhumana okuyinkimbinkimbi phakathi kokudla kanye nempilo yamathumbu, kuba sobala ukuthi ukunciphisa ukudla kwenyama kanye nokwamukela ezinye izindlela ezisekelwe esitshalweni kungaba nemiphumela ejulile enhlalakahleni yethu iyonke, okugqamisa isidingo sokubheka kabusha ubuhlobo bethu nokudla kumongo. i-veganism.
Izinketho ze-Vegan zifinyeleleka kalula.
Eminyakeni yamuva nje, kube noshintsho oluphawulekayo ekufinyeleleni kwezinketho ze-vegan. Lolu shintsho lungabangelwa izici ezihlukahlukene, okuhlanganisa ukukhula kwesidingo sabathengi kanye nentuthuko kubuchwepheshe bokudla. Ezinye izindlela ezisekelwe ezitshalweni esikhundleni semikhiqizo yezilwane ezivamile, njengenyama, ubisi namaqanda, manje sezitholakala kabanzi ezitolo ezinkulu, ezindaweni zokudlela, ngisho nasezindaweni zokudla okusheshayo. Ukuthuthukiswa kwemithombo yamaprotheni esekelwe esitshalweni emisha, efana neprotheyini yephizi noma ezinye izindlela ezisuselwe kwisoya, kuvumele ukwakhiwa kwezinguqulo ze-vegan zokudla okudumile njengama-burger, amasoseji, noshizi. Ukwengeza, ukwanda kokuthenga nge-inthanethi nezinsizakalo zokulethwa kokudla kwenze kwaba lula kunangaphambili ukufinyelela uhla lwemikhiqizo nezithako ze-vegan. Lokhu kufinyeleleka okwandayo kwezinketho ze-vegan akugcini nje ngokuhlinzeka abantu ngezinketho eziningi zokudla abakuthandayo kodwa futhi kufaka isandla ohlelweni lokudla oluzinzile nolunokuziphatha okuhle.
Ukudla impilo, hhayi ukunethezeka.
Uma kuziwa ebuhlotsheni bethu nokudla, kubalulekile ukubeka kuqala ukudla ukuze kuzuze impilo kunokuba kube lula. Ukudla okulula, okuvame ukucutshungulwa kanye noshukela omningi owengeziwe, amafutha angenampilo, nesodium, kungase kunikeze isisombululo esisheshayo nesilula kumuntu omatasatasa. Kodwa-ke, ucwaningo lubonisa ngokungaguquki ukuthi ukudla okunothe ngokuphelele, ukudla okungacutshunguliwe kunikeza izinzuzo eziningi zezempilo. Ukudla okuphelele, njengezithelo, imifino, okusanhlamvu, okusanhlamvu, namantongomane, kugcwele izakhi ezibalulekile, kuhlanganise namavithamini, amaminerali, nama-antioxidants. Lezi zakhi zomsoco zidlala indima ebalulekile ekugcineni impilo enhle nokunciphisa ingozi yezifo ezingapheli, njengesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, kanye nomdlavuza othile. Ukwengeza, ukudla ukudla okugxile ekudleni okuphelele, okungacutshungulwanga kukhuthaza ukusutha, kusekela ukuphathwa kwesisindo, futhi kuthuthukisa ukugaya okuphelele. Ngokubeka kuqala ukusetshenziswa kokudla okunomsoco kunezinketho ezikahle, ezicutshungulwayo, abantu bangathuthukisa impilo yabo yonke kanye nempilo enhle.
Sengiphetha, kusobala ukuthi uhlelo lwethu lwamanje lokudla aluzinzile endaweni yethu noma empilweni yethu. Ukunyuka kwe-veganism kunikeza isisombululo eziningi zalezi zinkinga futhi kusikhuthaza ukuthi sicabange kabusha ubuhlobo bethu nokudla. Ngokukhetha ukulandela ukudla okusekelwe ezitshalweni, singehlisa izinga lekhabhoni, sinciphise isidingo sokulima kwasefekthri, futhi sithuthukise impilo yethu iyonke. Njengoba isayensi iqhubeka nokubonisa izinzuzo ze-veganism, sekuyisikhathi sokuthi senze izinqumo ezihlakaniphile nezinolwazi mayelana nalokho esikubeka emapuletini ethu. Asamukele indlela yokudla enozwelo neqhubekayo ngenxa yeplanethi yethu nenhlalakahle yethu.
FAQ
Iyini imithelela yemvelo yokulima kwezilwane futhi i-veganism isiza kanjani ekwehliseni le mithelela?
Ukulima kwezilwane kunomthelela omkhulu kwezemvelo, okuhlanganisa ukugawulwa kwamahlathi, ukukhishwa kwamagesi abamba ukushisa, ukungcoliswa kwamanzi, nokucekelwa phansi kwezindawo zokuhlala. I-Veganism isiza ukwehlisa le mithelela ngokuqeda isidingo semikhiqizo yezilwane, okubuye kunciphise isidingo semithombo yomhlaba namanzi esetshenziswa ekufuyweni kwezilwane, inciphise ukukhishwa kwe-methane emfuyweni, futhi inciphise ukungcoliswa okubangelwa ukuchithwa kukadoti. Ukwengeza, ukudla kwe-vegan kuvame ukuba ne-carbon footprint encane, njengoba kudinga izinsiza ezimbalwa futhi kukhiphe amagesi abamba ukushisa ambalwa uma kuqhathaniswa nokudla okucebile ngemikhiqizo yezilwane. Ngokwamukela indlela yokuphila ye-vegan, abantu bangabamba iqhaza ekwehliseni imiphumela yemvelo yokulima kwezilwane.
Ukudla kwe-vegan kunomthelela kanjani ekuthuthukiseni impilo nokuphila kahle?
Ukudla kwe-vegan kungaba nomthelela ekuthuthukiseni impilo nokuphila kahle ngezindlela eziningi. Okokuqala, ine-fiber ephezulu, esiza ukugaya futhi isize ukugcina isisindo esinempilo. Okwesibili, ukudla okusekelwe ezitshalweni ngokuvamile kuphansi kwamafutha agcwele kanye ne-cholesterol, kunciphisa ingozi yesifo senhliziyo nomfutho wegazi ophezulu. Okwesithathu, inothile ngamavithamini, amaminerali, nama-antioxidants athuthukisa amasosha omzimba futhi akhuthaze impilo yonke. Okokugcina, ukudla kwe-vegan kukhuthaza ukusetshenziswa kokudla okuphelele futhi kuqeda ukudla okucutshunguliwe nokucwengisiswe kakhulu, okungaholela emazingeni angcono wamandla, isikhumba esicacile, kanye nokuphila kahle okuphelele.
Yiziphi izizathu zokuziphatha ezisekela impikiswano yokwamukela indlela yokuphila ye-vegan?
Kunezizathu ezimbalwa zokuziphatha ezisekela ingxabano yokuthola indlela yokuphila ye-vegan. Okokuqala, i-veganism ihambisana nenkolelo yamalungelo ezilwane - umqondo wokuthi izilwane zifanelwe ukuphathwa ngenhlonipho futhi zingaxhashazwa ukuze zidliwe abantu. Ngokuqeda ukusetshenziswa kwemikhiqizo yezilwane, ama-vegans anqaba unya nokuhlupheka okukhona ekulima kwefekthri kanye nezolimo zezilwane. Okwesibili, indlela yokuphila ye-vegan inciphisa ukulimala kwemvelo, njengoba ukulima kwezilwane kunomthelela omkhulu ekugawulweni kwamahlathi, ukukhishwa kwegesi ebamba ukushisa kanye nokungcoliswa kwamanzi. Okokugcina, ukwamukela indlela yokuphila yemifino kukhuthaza indlela yokuphila esimeme kakhudlwana nenesihawu, ikhuthaza abantu ukuba benze izinqumo ezibonisa izindinganiso zabo zomusa nokungabi nobudlova kubo bonke abantu abaphilayo.
Ingabe ukudla kwe-vegan kunganikeza zonke izakhi ezidingekayo namaprotheni ukuze ube nempilo enhle?
Yebo, ukudla kwe-vegan okuhlelwe kahle kunganikeza zonke izakhamzimba ezidingekayo namaprotheni ukuze ube nempilo enhle. Ngokucutshungulwa ngokucophelela kwezinketho zokudla, ama-vegans angathola amaprotheni emithonjeni esekwe ezitshalweni njenge-legumes, tofu, tempeh, quinoa, ne-seitan. Izakhamzimba ezifana ne-iron, calcium, vitamin D, kanye ne-omega-3 fatty acids zingatholakala ekudleni okusekelwe ezitshalweni njengemifino enamaqabunga, ubisi lwezitshalo eziqinisiwe, amantongomane, imbewu, kanye nezithako ezisekelwe ku-algae. Kubalulekile ukuthi ama-vegans aqinisekise ukuthi anokudla okuhlukahlukene futhi okulinganiselayo, futhi kungase kudingeke ukuthi afake uvithamini B12, njengoba etholakala kakhulu emikhiqizweni yezilwane. Ukubonana nodokotela wezokudla obhalisiwe kungasiza ekuqinisekiseni ukuthi izidingo zokudla ziyahlangatshezwa.
I-veganism iwakhuthaza kanjani amalungelo ezilwane futhi ifaka isandla ekuvimbeleni unya lwezilwane?
I-Veganism ikhuthaza amalungelo ezilwane ngokwenqaba ukusetshenziswa kwezilwane ukudla, izingubo zokugqoka, neminye imikhiqizo, ngakho-ke yehlisa isidingo sezimboni ezixhaphaza izilwane. Ifaka isandla ekuvimbeleni unya lwezilwane ngokuqeda ukuhlupheka okubangelwa izilwane ekulimeni kwasefekthri, lapho zivame ukuvalelwa ezindaweni ezincane, ngaphansi kwezimo ezinzima, futhi ngaphansi kwezinqubo ezibuhlungu. I-Veganism iphinde imelene nokuhlolwa kwezilwane kanye nokusetshenziswa kwezilwane ekuzijabuliseni, okuqhubeka kunciphisa ukulimala ezilwaneni. Ngokwamukela indlela yokuphila yemifino, abantu bakhetha ngenkuthalo ukubeka phambili inhlalakahle namalungelo ezilwane, okunikela emhlabeni onozwelo nokuziphatha okuhle.
