Izingane eziphilile azidingeki zibe izitshalo zemifino noma i-vegan, kodwa ngokuqinisekile zingaba khona.
Ukudla kwe-Vegetarian kanye ne-vegan kunezinto ezihlukahlukene ezihlokweni zokudla okungcono kwezempilo (okungukuthi, ukudla okutshala kakhulu). Kukhona amasiko wonke abe yizilimo zemifino noma i-vegan ezizukulwaneni eziningi, futhi izingane zabo zivame ukujabulela impilo engcono kunazo zonke emhlabeni othuthukile-hhayi okubi nakakhulu.
I-Vegetarianism ebuntwaneni nayo ihlotshaniswe nokufezekisa ngesikhathi esifanele kuzo zonke izigigaba zentuthuko kanye ne-IQ ephakeme. Ukudla okunomsoco we-vegan kushiya ezinye izikhala ezinomsoco, ngakho-ke, kokubili indlela elinganisela kahle ekukhethweni kokudla kanye nokwengezwa okunengqondo kuyadingeka.
Ukudla kwemifino okubandakanya ubisi kanye / noma amaqanda kungagcwaliswa ngaphandle kokugcwalisa. Ukukhathazeka okuvamile ngamaprotheni akuhambisani nalokhu. Ama-Vegetarians kanye nama-vegans anokudla okulinganiselayo athola ngaphezu kwamaprotheni amaningi avela ezitshalweni, futhi abaningi baseMelika manje bathola okuningi kunalokho abakudinga. Nakuba kungekho okunye okujwayelekile okudliwa okutshalwe ukudla okuhlinzeka ngokudla okuhlinzekwa ukuhlinzekwa ngokuphelele kwama- amino acids (nakuba amanye ubhontshisi, njenge-soy, aseduze kakhulu futhi anikeze wonke ama-amino acids abalulekile), ukuhlanganiswa kokudla kwezitshalo kwenza kanjalo kalula.
Nakhu okunye okuvela kumalungu omkhandlu we-Initiative Health Initiative:
U-Andy Bellatti, MS, RD
Co-founder kanye noMqondisi Wezinhlelo Zezidakamizwa Zobuqotho Bokuqeqeshwa
Akungabazeki ukuthi izidlo ze-vegan nezitshalo zingakwanela izingane. Ngaphandle kwevithamini B12 (okumele ihlanganiswe-akukho okunye), ukudla okutshalwe ezitshalweni kunika zonke izakhi ezidinga izingane. Izithelo, imifino, okusanhlamvu okugcwele , ama- legumes , amantongomane, kanye nembewu akuzona nje izakhi ezinomsoco, futhi zinikeza ama- antioxidants kanye nama- phytonutrients-amakhemikhali okukhuthaza ukudla okungekho ekudleni okusezilwaneni.
Amaprotheni amaningi kakhulu ekudleni kokudla futhi eningi kakhulu ekudleni okutshalwe ezitshalweni (indebe encane yebhontshisi inikeza amagremu ayisithupha; amazambane aphekiwe aqukethe amagremu amahlanu, kanti ikomishi yesine yamakhekhe anika amagremu ayisikhombisa). I-calcium ayiqinisekisi nje kuphela emasimini asezitshalo, futhi itholakale ngendlela elula kakhulu emifino enamagatsha anjengama-kale, i-broccoli ne-bok choy.
Isihluthulelo sokuba nesisekelo sokudla okuphelele, okutshala izitshalo. Ngempela, ama-toaster ama-pastries, i-soda, amaFries ama-cookies, nama-cookie angama-vegetarian noma ayenempilo, kodwa lokho akuwenzi ukuba ukudla kwezempilo.
UJoel Kahn, MD
Professor of Medicine (Cardiology), i-Wayne State University School of Medicine
Yebo, izingane zingakwazi ukuhamba ngemifino noma i-vegan. Eqinisweni, ukudla okunomsoco we-vegan noma yemifino kuyinzuzo. I-American Dietetic Association ithi "ukudla okuhloswe kahle kwemifino kunesidingo kubantu ngabanye kuzo zonke izigaba zomjikelezo wokuphila, kuhlanganise nokukhulelwa, ukulahlwa, ukusana, ubuntwana, nentsha, kanye nabagijimi."
Njengamanje, amaphesenti angu-17 ezingane e-United States abaneminyaka engu-2 kuya ku-19 anesisindo. Lezi zingane eziyizigidi eziyizigidi ezingu-12.7 kanye nentsha ... futhi zikhuphuka. I-American Heart Association yalinganisa impilo enhle ezinganeni futhi yathola ukuthi cishe bonke abantwana esifundweni sabo (cishe amaphesenti angu-91) bahola kabi ekudleni.
Ikhomishana Yezokwelapha Imithi Efanelekile Neal Barnard, MD, ibeke amazwana ngesidlo esisetshenziselwa izitshalo ezinganeni, ithi: 1) Ukudliwa kwemifino kuphephile kuzo zonke izigaba zokuphila. 2) Ukudliwa kwemifino ye-Vegan kunamathuba amaningi okuhlangabezana nezincomo zokuhlinzeka izithelo nemifino. 3) Ukudliwa kwemifino yezinkukhu kukhuthaza izinhliziyo ezinempilo, ngisho nasezinganeni. 4) Ukudliwa kwemifino ye-vegan kukhuthaza amazinga aphansi e-type 2 yesifo sikashukela kanye nokukhuluphala. Ngakho-ke, ukusekelwa kwemitholampilo kukhona.
Virginia Messina, MPH, RD
Umbhali, "Umvuthwandaba Wokuphila"
Abazali kufanele bavumele izingane ukuba zinike ukudla okunomsoco noma we-vegan uma zifuna. Kuyavunywa, kunezinselelo ezithile zokudla izingane ezimilayo emindenini engewona imifino, kodwa kunezinzuzo eziningi zokudla ngale ndlela.
Izingane zemifino zivame ukudla izithelo nemifino eningi futhi zibe nokudla okuphakeme kwezakhi ezithile ezifana ne-vitamin C, i-folate, ne-fiber. Lapho ingane ihamba ngemifino, amanye amalunga omndeni kungenzeka anwebe amamenyu abo ukuze afake ukudla okunye okunempilo nakho. Futhi abazali bangaziqhenya ngomntanakho okhathalela imvelo noma ozwela izilwane, uma kufanele kube yisisusa sabo sokudla okunjalo.
Nakuba kubalulekile ukukhomba imithombo emihle ye-calcium, amaprotheni, ne-vitamin B12 yezingane ze-vegan, kulula kakhulu ukwenza kanjalo. Izitshalo eziningi zitshalo ziqiniswa nge-calcium ne-vithamini D. Abaningi futhi banezele i-vitamin B12. Izingane zingakwazi ukuhlangabezana kalula namaprotheni ngokudla okufana ne-veggie burgers, ama-tacos, ibhotela le-soan. Izingane zingathuthuka ekudleni kwemifino ngenkathi zifunda ukujabulela izinhlobo eziningi zokudla ezitshalweni eziphilayo.
UKathleen Zelman, MPH, RD
Ochwepheshe bokudla
Izidlo ze-Vegetarian ne-vegan zisekelwe ezitshalweni futhi ziqukethe izakhi eziningi ezidingekayo ekukhuleni nasekuthuthukisweni. Kodwa-ke, kuye ngokuthi amaphethini abo okudla, izikhala ezingondleki zingadingeka zihlangane nezithako zokudla.
Ukudla ukudla okutshalwe ezitshalweni eduze komhlaba (okungukuthi, okungenakho ukudla okuningi okusetshenzisiwe ngokweqile), kanye namaqanda kanye nobisi, kuwukudla okuphelele futhi akudingeki ukuba wengeze. Ukufaka ubisi kungenye yezindlela ezinhle kakhulu zokuqinisekisa ukuthi ingane yakho izothola i-calcium ne-vitamin D ngokwanele amathambo namazinyo aqinile. Kodwa-ke, izingane zingahle zikhohlise, futhi ngikholelwa ngokuqinile emaminini yamaminerali e-multivitamin yansuku zonke ukuze inikeze umshuwalense wokudla okunomsoco.
Ukudla kwe-vegan kungaba nje okunempilo kodwa kudinga ukuhlelwa okwengeziwe. Uma uqeda imikhiqizo yezilwane, kudingeka uqiniseke ukuthi ukudla okuwanele kumaprotheni, amafutha, ama-calories, i-calcium, insimbi, namavithamini B12 no-D. Ngenxa yokuthi ukudla okunomsoco kunomsoco ekudleni kwezitshalo, ezinye izingane zingase zibe nobunzima ngesamba of fibre iqukethe. Ngingasikisela ukuvakashela ukudla okunomsoco obhalisiwe ukuqinisekisa ukuthi ukudla kwengane yakho kuqedile.