Kungani ama-vegans akudingeki akhathazeke ngalomsoco obalulekile ngaphezu kwama-vegans enza
Kukhona inkolelo ehlala isikhathi eside ukuthi ukuze iguqulwe futhi ingabi nhlobo yokungondleki, ukudla kufanele kuhlanganiswe ngokucophelela ukuze kuhlinzeke amaprotheni aphelele. Lokhu kucabangela kungasasebenzi kahle, futhi ekubi kakhulu kwakulokhu kuningi kakhulu mayelana nokuhlaziya kunokulinganisela kokudla.
Umbono awusasebenzi ngoba manje sazi izinto ezithile mayelana namaprotheni esingabazi esikhathini esidlule.
Okokuqala, zonke izinhlobo zokudla ziqukethe wonke ama-amino acid abadinga, kokubili lezo eziyingxenye ebalulekile yokudla (okungukuthi, lezo esingenakuzikhiqiza ngokwemvelo yethu) kanye nalabo abangabalulekile. Umlingani wami, uProfessor Christopher Gardner waseStanford University futhi ngacacisa lokhu ekuqondiseni ukuya kwelinye ikholomu elizwakalayo nguJane Brody ngezidlo ze-vegan kuyi- New York Times .
Ukudla kwezitshalo kuhlukahluka kakhulu ekugxilweni kwama-amino acids. Ngakho-ke, isibonelo, izinhlamvu ngokuvamile ziphansi e-amino acid lysine, kodwa ziphezulu e-cysteine. Ama-bean, ngokuphambene, aphansi e-cysteine, kodwa ecebile i-lysine. Ukuhlanganisana nabo ngempela kuveza umhlangano ophelele wama-amino acids kwento eseduze namanani afanelekayo.
Lokhu kubalulekile.
Ukuhlakulela amaprotheni ndawonye
Ama-amino acids acatshangwa kakhulu njengento yokwakhiwa kwama-molecule amancane amaprotheni, futhi lokho nakho kuyisakhiwo sokwakha cishe yonke into imizimba yethu idinga ukwakha nsuku zonke: ama-enzyme, ama-hormone namaseli.
Isifaniso sinamandla kakhulu. Uma uwakha indlu futhi ube nezinkuni ezinkulu, kodwa akuzona neze izipikili, ukwakhiwa kuyobe kungavinjelwe. Ngakho-ke, uma ngabe kungenye indlela, noma uma unezindleko ezinkulu zokuphahla, kodwa hhayi amawindi; noma ishidi elidlulele, kodwa akukho i-wiring. Uthola umqondo.
Ukwakhiwa komzimba kuzo zonke izakhi zalo eziyinkimbinkimbi, njengokwakhiwa kwendlu ezingxenyeni zayo ezinzima kakhulu, kudinga zonke izinto zokwakha ezifanele ngokulinganayo.
Kodwa-ke, akudingeki ukuthi ulethe izinto zokwakha kwisakhiwo sokwakhiwa ngesikhathi esisodwa. Ukwakhiwa kwezindlu kuqhubeka kahle uma izingodo zonke zilahlekile ngoMsombuluko, izitini namafasitela zifika ngoLwesibili ekuseni, kanye ne-wiring kanye namathayili ngoLwesibili ntambama. Abakwa-contractors bangaqala ngokuqala ngezinsiza ezihlukahlukene ekuqaleni, bese uqhubeka futhi uqedela ngempahla eyengeziwe ehlinzekwa ngokuhamba kwesikhathi.
Umnikelo wamaphrotheni wokwakhiwa kwansuku zonke phakathi kwethu kufana. Umzimba uyakwazi ukugcina ama-amino acids kusuka ekudleni kwangaphambili, ngisho nangosuku olulandelayo, ulinde noma yiziphi izinto ezilahlekile ukufika, bese uqhubeka nokwakhiwa, owaziwa emzimbeni njenge-anabolism.
Ngakho-ke, ngenkathi ngakolunye uhlangothi, ukuhlanganiswa kwama-amino acid ezitshalweni ezahlukene zezitshalo kubalulekile, ukugcizelela ekuhlanganiseni ukudla ekudleni kwe-vegan ukuze uthole amaprotheni "aphelele". NjengoProf. Gardner nami ebhalwe encwadini yethu eya kwiThe New York Times , izingqikithi ezihlukene zokukhetha, ukulinganisela-ukulinganisa ama-amino acid ezitshalweni kanye nobhontshisi kuzoba yinto ebaluleke kakhulu kubantu abangadli lutho ngaphandle kwezinhlamvu, noma lutho kodwa ubhontshisi, usuku lonke.
Ngenkathi indlela enjalo engalungile yokudla ukudla okunamafutha, ngokuqinisekile yayiyoholela enkingeni, ngakho-ke ingabe indlela enjalo engafanele yokudla kuyoba yimuphi uhlobo lokudla.
Ukudla okunama-Vegan Ukuntuleka Kwamaprotheni Kuvamile
Yilapho ukukhathazeka kubonakala kufaka khona esithombeni. Ukudla kudinga ukuhlanganiswa ekudleni kwe-vegan ukuthola zonke amino acid ezidingekayo kuzo zonke izidingo ezidingekayo. Kodwa ngaphandle kokudla okubili kungenhla futhi kungalungile, lokhu akukona ukukhathazeka okuyiqiniso. Ukuntuleka kwamaprotheni, phakathi kwezilwane kanye nomunye umuntu, konke kungabonakali e-United States. Emhlabeni jikelele, ukuntuleka kwamaprotheni kuvele kubonakale kumongo wokungondleki ngokweqile kanye nokulala nendlala.
Ngenxa yokuthi isiko lethu lenze ukudla okunomsoco noma omnivorous okuqukethe inyama, ubisi, namaqanda okujwayelekile, isinqumo sifike endaweni ethile, isikhathi esithile sokudla okuyi-vegan kuphela okwakungenjalo "okujwayelekile" kanye nezidingo ezidingekayo. Lawo ma-provisos ahlale ekhona ngeseluleko esithile sokuhlanganisa ukudla ukuze agweme ukuphuleka komsoco.
Kodwa lokhu akufani nakwezinye izikweletu ezingahle zenzeke noma yikuphi ukudla okwenziwe ngendlela engacabangi, engalingani. Asixwayisi labo abadla inyama ukuze bahlanganise ngokucophelela ukuthi inyama i-citrus izithelo, noma amazambane alolo daba, ukugwema ingozi yesifo. Kungani kungenjalo? Inyama ayinikezeli i- vitamin C , ngakho-ke uma ngaphandle kokudla okunjalo kuhlanganisa ukudla ngokuhlakanipha, ukungabi nalutho kungaholela ekugcineni. Ngisho noma amazambane nezinyamazana zihlangene, kusengcupheni yokuntuleka kwama -acidi e- omega-3 abalulekile ama-acids , isibonelo. Ngakho iseluleko sokuhlanganisa inyama namazambane ngokucophelela nge-flaxseeds, i-salmon, noma i-walnuts ibonakala iyadingeka-kodwa angikaze ngikuzwile.
Ukuhlukahluka Kuyinto Eyisisekelo-Kuwo Wonke Umuntu
Ngokumane nje, noma yiluphi uhlobo lokudla lubeka ingozi yokuntuleka komsoco uma ukudla kungavumelanisiwe kwezinye izinto ezinengqondo, ezilinganisiwe. Akukho lutho ngalolu hlobo oluyingqayizivele lokudla okunama-vegan.
Ngokuqondene nokuntuleka kwesondlo okushiywe ngemuva ngisho nokudla okunempilo, kuyiqiniso ukuthi i- vitamin B12 ukwengezela (noma isitifiketi, okusho ukungezwa ekudleni) kuqinisekiswe ngisho nakwezinye izinhlobo zokudla okunamafutha. Kodwa i-vitamin D supplementation (noma i-fortification) iqinisekisiwe ngisho nakwezinye izidlo ezixubene nabantu abachitha isikhathi sabo begqoke, ngaphakathi endlini, kanye / noma emagqumeni asenyakatho. Singenza i-vitamin D kusukela ekushiseni kwelanga kodwa sidinga ukukhanya kwelanga noma izakhi ezenezelwe ekudleni kwethu.
Isidingo samanye amino acid ezivela kwezinye izinhlobo zokudla kanye nezinye amino acid ezivela kwezinye ukudla okutshalwe ekudleni kwe-vegan akuyona into ehluke kakhulu ekudingeni izakhi ezithile ezivela ekudleni okuthile kanye nezinye izakhi ezivela kwezinye ukudla ekudleni omnivorous. Kukhokho kunesidingo sokuhlanganisela ukudla ngokucophelela zonke izikhathi zokudla ukuze uthole izakhi ezibalulekile. Kuzo zombili izimo, ukudla okunempilo emhlanganweni ojwayelekile onokulinganisela, olinganiselayo uzothola umsebenzi ngokugcwele.