Ingabe ucabangela ukudla kwe-vegan ukuze ulahlekelwe isisindo? Ngokugcizelela okwenyuka ekutheni izitshalo zenzelwe impilo, futhi ngokuthandwa kwamafilimu afana nokuthi "Lokho Impilo," abathengi abaningi baphendukela kwisitayela sokudla se-vegan ukuze bashintshe imizimba yabo. Kodwa ingcono impilo engcono i-slam dunk uma udoba inyama nobisi? Hhayi njalo, tshela ochwepheshe. Kubalulekile ukwazi ukuthi ungubani ngaphambi kokungena kulolu hlelo lokudla.
Iyini isidlo se-Vegan?
Ngokujwayelekile, ukudla okunama-vegan kuhlanganisa izithelo, imifino, okusanhlamvu, imbewu, amafutha, izithelo. Uma uhamba, ungadli inyama, ubisi, izinhlanzi, i-shellfish, amaqanda, izinkukhu noma noma yikuphi ukudla okuqukethe lezi zithako (kufaka phakathi amaprotheni amancane amaprotheni, amafutha we-fish, i-gelatin, isinqumelo, i-margarine eyenziwe nge-whey). Amanye ama-vegans agwema imikhiqizo yezinyosi.
Kunezinhlobo ezahlukene zokudliwa kwe-vegan. Isibonelo, ezinye izitha zidla kuphela ukudla okuphelele-noma ukudla okusefomu labo langempela. I-vegan yonke yokudla ayengeke idle noma yikuphi ukudla okuye kwacutshungulwa, noma ngabe yenziwe ngaphandle kokudla inyama, ubisi noma inhlanzi. "Ukufakela Ngezikhwama" kuyindlela yokudla edla ukudla okudla kakhulu. Kukhona nezithako zokudla eziluhlaza, izikhumba ezinamafutha aphansi, nokuthi abanye abantu babibiza ngokuthi "izikhumba zokudla okungenamsoco" noma "izivunguvungu ezinomsoco" ezithembele ekusetshenzisweni okunye okusetshenziselwa inyama kanye noshizi.
Abantu bakhetha ukudla kwe-vegan ngezizathu ezehlukene futhi kaningi ngokuhlanganiswa kwezizathu.
Ucwaningo olulodwa lubonisa ukuthi isizathu esivame kakhulu sokukhetha ukudla okunama-vegan ukusekela ukwelashwa okunye kwezilwane. Lezi zingongolo zingagwema izingubo noma ezinye imikhiqizo ezenziwe ezilwaneni, izinkukhu, izinhlanzi noma izinyosi. Ucwaningo olulodwa lwamazwe omhlaba olwanyatheliswa encwadini ye- Appetite lathola ukuthi abantu abakhetha ukudla kwe-vegan ngezizathu zokuziphatha kungenzeka ukuthi banamathele ekudleni isikhathi eside kunalabo abalandela uhlelo lwezinye izizathu.
Abantu bangase bakhethe impilo yokuphila ngoba bazizwa kungcono imvelo. Ucwaningo oluningi luye lwasikisela ukuthi ukudla okunomsoco kungcono kuneplanethi kunezinye izidlo, kuhlanganise nokudla okudumile kwaseMedithera.
Kodwa inani elikhulu labantu likhetha impilo ye-vegan ngezizathu zezempilo. Kukhona ubufakazi obukholisayo bokuthi ukudla okunomsoco kungcono ukugcina umzimba onomzimba, impilo enhle ye-heart, nokuphila isikhathi eside. Kodwa imiphumela yocwaningo iyahlukahluka. Futhi akuzona zonke izidlo ezifanele bonke abadlayo.
Ingabe i-Vegan Diet iphilile?
Uma ushintsha ekudleni kwe-vegan kusukela ekudleni okujwayelekile kwe-America, cishe uzothola izinzuzo zezempilo nje ngoba ubeka isikhathi esiningi nokuzikhandla ekudleni kokudla nokukhetha ukudla. Abaningi bethu abadla ukudla okuvamile baseMelika badla ukudla okulula okunikeza amafutha amaningi namaprotheni kunalokho esikudingayo. Futhi uma okwamanje ungadli ukudla okunconywayo kwezithelo, imifino, kanye nohlamvu oluphelele, cishe uzozizwa ungcono uma uqala ukufaka okuningi kulawo okunomsoco ekudleni kwakho.
U-Annie B. Kay, MS, i-RDN, i-C-IAYT ungumbhalisi obhalisiwe wokudla okunomsoco otholakala eMetachusetts. Ungumqondisi wokudla okunomsoco e-Kripalu Centre ye Yoga & Health.
Njengengxenye yesikhungo sesisindo sokulahlekelwa kwesisindo, isikhuthaza ukudla okuphelele, ukudla okutshala izitshalo kanye nokuguqulwa okuhambisana nokuphila komhlanganyeli ngamunye. Uthi ngisho nasesikhathini esifushane ezinsukwini ezinhlanu ubona izinguquko ezinhle lapho amakhasimende ashintshela kwisitayela sokudla. "Yonke into ngokubonakala kwayo iyashintsha ngendlela enhle," esho, enezele ukuthi abantu bavame ukubika bezwa kucace. "Umlingo yizithelo nemifino esisha, okuyizinto zokudla okunomsoco kunabo bonke ekudleni kokudla. Ngisho noma beqhubeka bedla inyama encane, kodwa kuncane, futhi kukhona imifino, isebenza."
Kungakhathaliseki ukuthi ukudla okunomsoco kunempilo ngani (noma okungenani kunempilo kunokudla kwakho okwamanje) kungase kuxhomeke ekutheni uhlobo lokudla okunempilo olulandelayo.
Ucwaningo olulodwa, olwanyatheliswa kuyi- Journal of the American College of Cardiology lwaqhathanisa inani elikhulu labesifazane abadla ukudla okunomsoco okunempilo (kubandakanya okusanhlamvu okugcwele, izithelo, imifino, amantongomane, izitshalo, amafutha, itiye kanye nekhofi) kulabo abadla kancane ukudla okunomsoco we-vegan (kufaka amajusi, iziphuzo eziphuziziwe, okusanhlamvu okuhlanziwe, amazambane, amafriji namaswidi). Abacwaningi baphetha ngokuthi ukudla okunomsoco okunomsoco kwaholela engozini encane yezinzwa zenhliziyo, kanti ukudla okunomsoco okuncane okunempilo kwakuhlobene nengozi ephakeme.
Ezinye izifundo zocwaningo ziye zabika okufanayo okutholakele. Ososayensi bathole ukuthi ukudla okunomdlavuza kunganciphisa-noma ngisho nokuguqula-ingozi yakho yokugula kwesifo somzimba, ukunciphisa ingozi ye-type-2 yesifo sikashukela, futhi unikeze nezinye izinzuzo zempilo lapho ukhethwa kwezitshalo ezisezingeni eliphezulu.
Ezinye izifundo ziqaphele, Nokho, ukuthi abantu abalandela ukudla kwe-vegan kufanele bacabangele ukusebenzisa izithako ezifanele, uma kunesidingo. Kwezinye izimo, izakhi ezisemqoka ezinjenge-iron ne-zinc zingase zingekho. U-Kay uphakamisa ukuthi uma unenkinga yezempilo noma yezokwelapha (njenge-pre-diabetes noma isifo sikashukela, noma umdlavuza), noma ube nokuphila kwezemidlalo, bese uthatha isikhathi nesidlo sokudla esibhalisiwe kuzosiza ukuqinisekisa ukuthi ukudla kwakho kwe-vegan kukwanele izidingo zakho.
Ingabe Ukudla Kwe-Vegan Kungangisiza Ngilahle Isisindo?
Abantu abaningi bakhetha ukudla kwe-vegan ukuze banciphise isisindo. UKay uthi ukwandisa izitshalo ozidlayo kuyindlela esheshayo futhi elula kakhulu yokuthola isisindo esinempilo. Futhi ucwaningo oluthile lusekela ukusetshenziswa kokudla kwe-vegan ukuze ulahlekelwe isisindo.
Ukuhlaziywa okukhulu kocwaningo olwanyatheliswa kuyi- Journal of General Internal Medicine kubike ukuthi ukudla okunomdlavuza kungase kubangele ukulahlekelwa kwesisindo ngisho nokudliwa kwemifino. Esinye isifundo eshicilelwe encwadini ye- Obesity yabika ukulahlekelwa kwesisindo esikhulu nesitayela sokudla se-vegan uma kuqhathaniswa nokudla okunamafutha aphansi. Futhi isifundo esashicilelwe encwadini ethi Nutrition sabuye sabika ukuthi ukudla kwe-vegan kwakungcono kakhulu ekulahlekeni kwesisindo kunamanye okudla.
Kodwa ucwaningo olunempilo lungaba lukhuni. Ngenxa yokuthi abahlanganyeli bokufunda esimweni esilawulwayo balahlekelwa isisindo ekudleni kwe-vegan akusho ukuthi kuzokusebenzela. Kungase kube nezinselelo noma izithiyo ekuphileni kwakho ezingekho endaweni yokucwaninga. Isibonelo, uma ukuthola ukudla okuphelele kwekhwalithi kunzima, ungase ukhethe imikhiqizo esetshenziwe futhi ungavumi izinzuzo ezigcwele zokudla kwe-vegan.
Enye inkinga ukunamathela. Kungakhathaliseki ukuthi ungakwazi yini ukunamathela kulolu hlelo ungathinta izinzuzo ozizuzayo ekuhambeni kwe-vegan. Lapho ososayensi befunda ukunamathela kombiko oshicilelwe ku- Eating Behaviors , bathola ukuthi ukunamathela ekudleni kwe-vegan kwaba nzima nakakhulu kunokunamathela kwezinye izidlo. Nakuba bangeze ukuthi ngisho nalapho abahlanganyeli bengabambelele ngokugcwele ekudleni kwe-vegan, base belahlekelwa isisindo kunokuba bafunde abahlanganyeli kwezinye izidlo.
Kodwa-ke, abacwaningi abaningi abanomsoco bayavuma ukuthi ukudla okunempilo kakhulu kuwe kungukudla okunganamathela ekuphileni. Futhi akuwona bonke abacwaningi bokudla abavumelana ukuthi ukudla okunomsoco kungcono kakhulu. Uma ukuqeda ngokuphelele inyama, ubisi, amaqanda, nezinhlanzi kubangela ukucindezeleka okuhlobene nokucindezeleka noma okungahle kube khona ukukhetha kokudla okungekho emphakathini, ngakho-ke ngeke ukwazi ukunciphisa.
Uma ukulahlekelwa yisisindo sakho, uKays uthi akufanele ucabange ukuthi ukuhamba kwe-vegan kuzoholela ekulahlekeni kwesisindo. "Kulula ukuthi lezi zinsuku zibe yi-vegan futhi zilandele ukudla okunomsoco okungapheli okugcwala ama-carbohydrate ahlanzekile (afana nama-popcorn aphuziwe, ama-potato chips, isinkwa esimhlophe nama-baked goods) kanye nama-soy-meat substitutes." Esikhundleni salokho, usikisela ukuthi "wenza kahle ngokugxila emifino nezithelo ezintsha, futhi amaprotheni aphezulu avela kumbewu, ubhontshisi, amantongomane kanye nezinhlamvu ezigcwele."
Indlela Yokuqalisa Ukudla Kwe-Vegan Ukulahlekelwa Isisindo
Uma uhlola izinzuzo nezingozi zokudla okunama-vegan bese ukhetha ukuzama, thatha isikhathi sokuhlola amasampula wesidlo sakusihlwa . Thola ukudla nezitsha ezibonakala zikhangayo bese ugcwalisa ikhishi lakho ngalezo zithako. Uma ungadla ukudla okumnandi, okwanelisayo, futhi okunempilo ungase ukwazi ukugcina uhlelo.
Uma uthola ama-vegan zokupheka kanye nezinhlelo zokudla eziyinkimbinkimbi noma ezingavamile, khetha eyodwa noma ezimbili izinsuku ngesonto ukuze udle ukudla okusekelwe ezitshalweni. Noma khetha ukudla okulodwa usuku ngalunye ukuze uzame ukudla okunama-vegan kanye nokupheka. Izinyathelo ezincane zingathinta kakhulu. "Khumbula ukuthi ngisho noma udla inyama encane futhi uphahla imifino, uzoqhubeka uthola ukudla okutshalwe yizitshalo," kusho uKay.
Izwi elivela
Ukudla okunomsoco we-vegan kuyisinqumo esihle kwabanye, kodwa hhayi wonke umuntu. Ngaphambi kokwenza ushintsho, zibuze imibuzo embalwa ebalulekile. Ingabe uthola ukudla okunempilo kwe-vegan? Lokhu kuzothinta kanjani izindleko zakho zamasonto onke? Ingabe uyadla kaningi uyoba nokukhetha kwe-vegan kwimenyu yakho yokudlela oyintandokazi? Ungakwazi yini ukuvakashela i-dietitian obhalisiwe ukuze usize ukuhlela uhlelo oluphilile lwe-vegan lokudla olungeke lunikeze kuphela ama-macronutrients abalulekile (amaprotheni, ama-carbohydrate, namafutha) kodwa futhi ama-micronutrients abalulekile (amavithamini namaminerali) ukusiza umzimba wakho usebenze kahle?
Uma ukudla kwe-vegan kungabonakali kukukwazi, yenza izinguquko ezincane ukuvuna imivuzo yesidlo esisekelwe esitshalweni. Lezi zinyathelo ezincane zizokwenza ngcono ukudla kwakho futhi zingakunika izinzuzo zezempilo kuhlanganise nokulahlekelwa kwesisindo nokuphila kahle.
> Imithombo:
> Bennett W, Appel L. Vegetarian Diets for Ukulahlekelwa Isisindo: Kangakanani Strong Ubufakazi?. I-Journal of General Medicine Internal . 2015; 31 (1): 9-10.
> Huang R, Huang C, Hu F, Izidlo ze-Chavarro J. Vegetarian kanye nokuncipha kwesisindo: Ukuhlaziywa kweMeta-Ukuhlolwa Kwezinguquko Ezilawulwa Ngalokhu. I-Journal of General Medicine Internal . 2015; 31 (1): 109-116.
> Moore W, McGrievy M, Turner-McGrievy G. Ukunamathela kokudla nokuvuma ukwamukeleka kwezidlo eziyisihlanu ezahlukene, kufaka phakathi ukudla okunomsoco wezitshalo nemifino, ukuze kusetshenziswe isisindo: Ukufunda okusha kwe-DIETs. Ukudla ama-Behaviors . 2015; 19: 33-38.
> Satija A, Bhupathiraju S. et al. Ukudla okunomsoco okunempilo nokungahambi kahle kwezempilo, kanye nengozini yeCoronary Heart Cold in Adult Adults. Umagazini we-American College of Cardiology . 2017; 70 (4): 411-422.
> Turner-McGrievy G, Barnard N, Isigaba A. Isivivinyo sokulahlekelwa kwesisindo seminyaka emibili esilinganiselwe Ukuqhathaniswa nokudla kwe-Vegan kuya kokudla okunomsoco okungezansi okuphansi *. Ukukhuluphala . 2007; 15 (9): 2276-2281.