Ukudla kwe-vegan uhlobo lokudla kwemifino, kodwa akusiyo yonke imikhiqizo yezilwane, kuhlanganise namaqanda, uju, nemikhiqizo yobisi. Amanye ama-vegans akhethe ukudla ngenxa yezizathu zezempilo, kodwa abaningi badla ukudla okusekelwe ezitshalweni kuphela ngezizathu zokuziphatha, njengokugwema ukuhlukunyezwa kwezilwane nokudla okunomsoco okuqhubekayo.
Izinzuzo zezempilo ze-Going Vegan
Njengoba ukudla okunama-vegan kungukuthi zonke izitshalo zisekelwe, kulula ukulayisha okusanhlamvu okuphelele okunempilo, izithelo, nemifino abantu abaningi abadlayo ngokuvamile abayitholi.
Ukudla kwe-vegan ngokuvamile kuphezulu ku-fiber, i-vithamini C, i-magnesium, insimbi, ne-folate kanye nama-calories aphansi namafutha agcwele.
Ukudla okunomsoco ocebile ekutheni izitshalo ezihlotshaniswe nezimila ziye zahlotshaniswa nempilo engcono yenhliziyo kanye nomngcipheko owenziwe we-type 2 wesifo sikashukela. Kungenzeka kube lula ukulahlekelwa amanye amafutha omzimba futhi ulondoloze isisindo esinempilo futhi. Futhi ukusika izilwane ezibomvu nokucubungula kunganciphisa ingozi yomdlavuza wekoloni.
Izingozi zezempilo ze-Going Vegan
Kuzo zonke izinhlobo zokudla kwe-vegan kuphilile, kodwa kunamaphutha ambalwa okukhona okunomsoco okumele adluliselwe. I-Vitamin B-12 , noma i-cobalamin, ingumsoco owodwa ozolahleka ngoba utholakala kuphela ekudleni kokuvela kwezilwane. I-Vitamin B-12 iyadingeka ukuze kusetshenziswe isisindo somzimba ovamile kanye nokukhiqizwa kwamangqamuzana egazi, futhi ukuntuleka kungadala esimweni esibizwa ngokuthi i-anemia ephazamisayo. Akuyona inkinga yokudla kwemifino evamile, kodwa izithako kudingeka zengeze le vitamin e-B eyinkimbinkimbi ebalulekile.
Amaprotheni angaba enye inkinga, kodwa yinto exazululwa kalula. Amaprotheni akhiwe ngamabhlokhi wokwakha okuthiwa ama-amino acids , futhi kukhona umzimba omzimba okudingeka ugcine izitho nemisipha nezinto ezihlukahlukene emzimbeni. Amanye alawo ma-amino acids abizwa ngokuthi ama-amino acids abalulekile, futhi udinga ukuwathola ekudleni okudlayo.
Nakuba zonke amaprotheni ezinyamazane aqukethe zonke amino acid ezibalulekile, amaprotheni okutshala ngokuvamile alahlekile eyodwa noma ngaphezulu kulawo ma-amino acid. Ngakho-ke, kubalulekile ukuba udle imithombo eminingi yamaprotheni ukuqinisekisa ukuthi uthola wonke lawo ma-amino acid owudinga ngokuhlanganisa amaprotheni .
Ukudla kwe-Vegan kungabuye kube ne-vitamin D encane, nakuba kulungile, ngakho-ke nezinye izidlo kusukela kakhulu ku-vitamin D yakho zivela ekukhanyeni kwelanga. Imithombo emibili ye- vitgan D enhle kakhulu ihlanganisa amakhowe ama-mushroom nama-portobello amakhowe avulelwe ukukhanya kwe-UV. Uma kungenjalo, izithako zokudla noma izitsha zomzimba ezinamanzi zizokusiza uthole uvithamini D ngokwanele phakathi nezinyanga zasebusika.
Ukudla kwe-vegan nakho kunamakhemikhali amabili e-omega-3 ama-acids okuthiwa i-eicosapentaenoic acid ne-docosahexaenoic acid emzimbeni wakho udinga inhliziyo enempilo namehlo nokusebenza kwengqondo. Kodwa, uma nje udla insizi eningi, ithanga, i-flax noma imbewu ye-chia, uzothola okwanele omega-3 fatty acid okuthiwa i-alpha-linolenic acid, umzimba wakho uguqula kwezinye izinhlobo ezimbili. Sicela wazi, kodwa, uma ukhulelwe ukukhuluma nomhlinzeki wakho wokunakekelwa kwezempilo ukuze uqiniseke ukuthi uthola omega-3 okwanele ngesikhathi ukhulelwe.
Ukuqalisa kwi-Diet Vegan
Uma okwamanje ulandela ukudla kwemifino ye-ovo-lacto, usuvele unomqondo omuhle wokugwema ngoba uyingxenye yendlela (noma ngaphezulu) lapho kakade.
Kunezinhlobo ezihlukahlukene zezitshalo ezisekelwe ezitshalweni, futhi ungathatha ubisi oluvamile nobisi lwe-nut. I-Tofu ingahle igwetshwe njengamaqanda, futhi kukhona ama-egg substate ama-vegan okupheka nokubhaka. Isiraphu ye-maple ehlanzekile yindawo efanelekile yoju.
Kulula kakhudlwana ukuhamba ngqo ku-veganism uma okwamanje udla ukudla okujwayelekile okwenziwe omnivorous. Kuzwakala kulula, kodwa kunezinto ezimbalwa ozodinga ukuzicabangela. Okokuqala, kuzodingeka unqume ukuthi yini okufanele uyenze nazo zonke ukudla okungezona okungenelela endlini yakho. Uma uhlala wedwa noma wonke umndeni uyahamba ndawonye, unganikela ngempahla engasenqatshiwe futhi ehlanganiswe eshalofini lokudla lendawo.
Uma kungenjalo, unganikeza ukudla kwakho okusekelwe ezilwaneni, ukuwaphonsa kudoti, noma ukuwudla bese uwushintsha ngokukhetha kwe-vegan. Eqinisweni, ukhetho lokugcina kuyindlela enhle yokunciphisa ukudla kokudla.
Okulandelayo, uzodinga ukuxubha amakhono akho okufunda ilebuli ngoba ukudla okubukeka sengathi i-vegan kungenzeka ukuthi ayikho. Leyo sinkwa isinkwa sikakolweni? Akuyona imifino ngoba iqukethe uju. I-can of soup yemifino ibheka i-vegan, kodwa uma yenziwe yinkukhu noma inyama yenkomo, ngeke ibale ngisho nemifino. Futhi ama-marshmallows abukeka engenacala, kodwa enza nge-gelatin, esuselwa ezilwaneni.
Ukudla ukudla kwe-vegan kungathatha umkhuba omncane futhi kungathatha isikhathi eside ukujwayela ukungadli inyama, ushizi, nokunye ukudla okudlile iminyaka. Kodwa lokho kulungile. Ngokuhamba kwesikhathi uzothola i-hang yayo. Yibani izithako ezihambisana ne-vegan futhi wenze ukudla kwakho okuningi ekhaya. Thatha ukudla kwe-vegan ukusebenza noma esikoleni futhi mhlawumbe ujoyine amaqembu we-vegan e-intanethi ukuze uthole ukusekelwa.
Kodwa Kuthiwani Ngokudla?
Izindawo zokudlela ezimbalwa zenza inothi ye-vegan noma ukudla kwezimila kumamenyu abo, kodwa hhayi eziningi, ngakho-ke kuzomele wenze okuncane kokudla ukuze uqinisekise ukuthi ukudla kwakho kufanelana ne-bill yakho ye-vegan. Futhi izindawo zokudlela eziningi ziyakujabulela ukuhlangabezana nezidingo zamakhasimende abo, ngakho-ke cela ukuthi ungadla isidlo se-vegan kusuka ezitsheni zangasese esezikhonza kakade. (Qinisekisa ukuhlola ukuthi basebenzisa ibhotela noma ukhilimu kunoma yiziphi izitsha zabo. Mhlawumbe bangayishiya.)
Ngendwangu, yenza isaladi ye-veggie (cela amafutha neviniga ye-balsamic ohlangothini), amazambane aphekwe ngamathakazana noma ama-oatmeal namajikijolo okudla kwasekuseni. Uma unesikhathi, thola imenyu yokudlela ku-intanethi ngaphambi kokuthi uphume isidlo noma usebenzise uhlelo lokusebenza olufana ne-HappyCow ukuthola indawo yokudlela ene-vegan eduze nawe.
> Imithombo:
> Craig WJ. "Imiphumela Yempilo Yezinkukhu Zemifino." I-Am J Clin Nutr . 2009 Meyi; 89 (5): 1627S-1633S.
> I-Harvard Women's Health Watch. "Ukuba umlimi wezitshalo." Kubuyekezwe ngomhla ka-18 Mashi, 2016.