Okuqukethwe
Nakuba ukulandela ukudla kwemifino kunciphisa ingozi yezifo eziningana ezingapheli, kubaluleke kakhulu ukuphila impilo enempilo kunokumane ukhiphe imikhiqizo yezilwane. Abantu abadla imifino kanye nezilwane ezidla inyama bangathola ukudla okungenampilo okufanayo kanye nemikhuba yokuphila njengama-omnivores: isibonelo, ukuthanda ukudla okuthengekayo, okuthandwayo, nokulungiseka kalula futhi badebeselele izithelo nemifino ngokukhetha amaswidi e-vegan anambithekayo okunzima ukumelana nesilingo sakho.
Ukudla kwemifino kuyisisekelo esiqinile ongakhela kuso indlela yokuphila enempilo. Ukuze uqinise lesi sisekelo, ake ngikunikeze amathiphu ayi-10 azoqinisa ukuzimisela kwakho ukugcina ingqondo nokubekezela.
1. Ukudla kwe-sodium
Umuntu omdala ovamile wase-US ongadli imifino udla i-sodium ephindwe izikhathi ezingu-4-6 kunesidingo, kodwa kancane kune-omnivorous Americans. Ingxenye yengonyama ye-sodium ivela ekudleni okugayiwe: “izidlo zethelevishini” (inyama noma inhlanzi enesitsha eseceleni esongwe ngocwecwe lwe-aluminium noma ngepulasitiki) kanye ne-meatloaaf, kanye nokudla okunosawoti okunemifino okufana nama-pretzels, amasobho agayiwe, amantongomane anosawoti, kanye nokuphekiwe. ukudla. Akunakwenzeka ukuthi ungasho ngokuthe ngqo ukuthi ingakanani i-sodium equkethwe esidlweni sakusihlwa sokudlela, kodwa singasho ngokuphepha ukuthi inani likhulu kakhulu. Akudingekile ukusho, kwandisa umthamo wakho we-sodium isiyonke.
Yiziphi izingozi zokusebenzisa i-sodium eningi?
Ukudla okunosawoti omningi kuyimbangela enkulu yesifo senhliziyo nesifo sohlangothi. Ngaphezu kwalokho, ukwanda kwe-sodium ekudleni kuholela ekulahlekelweni kwe-calcium - leli qiniso lingase libe nesithakazelo esikhethekile kuma-vegans okudla kwawo kuphansi kwe-calcium. Masenze izibalo. Uma udla ngaphansi kuka-1500 mg wesodium nsuku zonke (noma ungeqi ku-400 mg ngokudla, ushiya indawo yokudla okulula), wenza ngobuhlakani kakhulu.
2. Ushukela
"Angakanani lawo makhukhi e-vegan aboniswa efasiteleni?" Ngaphambi kokubuza lo mbuzo, khumbula lokho asikho isidingo soshukela owengeziwe! Futhi uma izitatimende mayelana ne-sodium ziyiqiniso kushukela, abadla imifino badla inani likashukela elilingana nelomuntu waseMelika ovamile—cishe amakhilogremu ayikhulu ngonyaka. Iningi lalo shukela livela isiraphu yommbila ene-fructose, evame ukutholakala kumasoda namajusi.
Imiphumela yezempilo yoshukela oweqile nakanjani ayiyona "mnandi". Ukukhuluphala ngokweqile kungaholela ekubeni nesifo sikashukela, umdlavuza nesifo senhliziyo. Ngaphezu kwalokho, akukho muntu ozimisele ukuchitha isikhathi esengeziwe esihlalweni sikadokotela wamazinyo, elwa nezimbobo. Futhi ukudla okunoshukela omningi kuvame ukuminyanisa lezo zithelo nemifino umama wakho ehlale ekutshela ngazo ngezinzuzo. Inketho engcono kakhulu ukudla ushukela omncane ngangokunokwenzeka.
3. Izinhlamvu eziphelele
Enye inkinga ngamakhukhi we-vegan efasiteleni ufulawa omhlophe. Ufulawa omhlophe umkhiqizo osalayo ngemva kokuba ukolweni ucutshunguliwe kanye ne-bran namagciwane, imithombo ye-fiber eminingi, ama-antioxidants, amavithamini kanye namaminerali ezinhlamvu eziphelele, zisusiwe.
Ngakho, lezi imikhiqizo eyenziwe ngelayisi elimhlophe nofulawa omhlophe (i-pasta, isinkwa, njll.) ikulingisa okuphaphathekile kwalawo "amajeneretha anamandla" njengezinhlamvu eziphelele. Zama ukukhetha ukudla okwenziwe ngezinhlamvu. Ezindaweni zokudlela eziyizintandokazi zakho zase-Asia, cela irayisi elinsundu; Yidla isinkwa esigcwele okusanhlamvu ne-pastas, nebhali eyengeziwe, i-quinoa, i-amaranth, i-buckwheat, isipelingi, ne-kamut. Gcina okusanhlamvu ekudleni kwakho kuphelele; brown iyamangalisa.
4. Amafutha amahle namabi
Nakuba abantu abaningi abadla imifino beziqhenya ngokudla amafutha ezilwane amancane, ukudla kwabo kungaqukatha amanani abalulekile wamafutha agcwele, asuka obisini nasemaqanda, esundu namafutha kakhukhunathi, namafutha e-trans, asuka emafutheni emifino ayingxenye ye-hydrogenated. Amafutha e-Trans ayatholakala nasezintweni ezibhakwayo, imajarini kanye nokudla okuthosiwe. Amafutha asuthisiwe kanye nama-trans akhulisa kakhulu ingozi yesifo senhliziyo. Amafutha anempilo kakhulu amafutha omnqumo, amafutha e-canola, namafutha avela kukotapheya, amantongomane, nembewu.
Abadla imifino kufanele futhi baqaphele amafutha e-omega-3 (avame ukutholakala ezinhlanzini). Amafutha e-Omega-3 ahlotshaniswa nengozi encishisiwe yesifo senhliziyo.
Imithombo ye-Vegan yalesi sici ihlanganisa i-flaxseed yomhlabathi, imbewu ye-hemp, amafutha e-flaxseed, nama-walnuts. Esikhundleni sama-samosa aseNdiya athoswe ngamafutha noma imifino yamaShayina egcwaliswe uwoyela, oda isinkwa sikakolweni waseNdiya kanye nemifino yaseShayina eshisiwe ngesoso ehlukile. Amakhukhi we-Vegan nawo afanelekile ukuhlola.
5. Lawula ukusetshenziswa kwakho konke ukudla okugayiwe
Ukudla okugayiwe kugcwele i-sodium, ushukela namafutha futhi kuncane okusanhlamvu. Abantu abaningi abadla imifino bajabulela ukudla okune-soy esikhundleni senyama evamile enjenge-chop, inkukhu, nobhekeni. Njengokunye ukudla okuningi okugayiwe, lokhu kudla akuqukethe imisoco elingana nokudla okungakacutshungulwa futhi akufanele kube isisekelo sokudla. Zama ukudla imikhiqizo yesoya egayiwe kancane njenge tempeh, tofu, miso, shoyu, tamari, nobisi lwesoya.
6. Ukusebenzisa Isamba Esanele se-TZLO
"Amathuluzi" anamandla kakhulu emifino "i-arsenal" ingaba imifino enamaqabunga amnyama. – anamandla kangangokuthi afanelwe esawo isifinyezo: TZLO. Leli qembu lihlanganisa isipinashi, iklabishi, i-brauncol, amaqabunga e-mustard, amaqabunga etheniphu, amaqabunga e-beet kanye ne-broccoli.
Imifino eminingi enamahlamvu aluhlaza okumnyama inothile ngama-antioxidants, amaminerali, ne-fiber, futhi aphansi kakhulu ngamakholori, ushukela, i-sodium namafutha. Ngaphandle kwalokho, zishibhile. Inani le-TGLO elidliwe ngabadla imifino liphakeme kancane kunenani le-TGLO elidliwa abantu abangadli imifino - sikhuluma (cishe) 1/4 indebe ngosuku. Leli inani elinganele ngokuphelele, kungakhathaliseki ukuthi yikuphi okunye ukudla okufakwe ekudleni. Ngale ndlela, Abadla imifino badinga ukunaka okukhethekile ukuze banyuse izinga lokudla kwabo ama-TZLO.
7. Imithombo Emihle Yamaminerali NjengeCalcium, Iron, Iodine neZinc
Amaminerali afana ne-calcium, i-iron, i-iodine ne-zinc adlala indima ebalulekile emizimbeni yethu. Basiza ukwakha amathambo aqinile, ukuvimbela i-anemia, ukuvuselela umsebenzi we-thyroid, ukusekela amasosha omzimba, futhi kukhuthaze ukukhula nokuthuthuka. Amaminerali akhona ekudleni okuningi. I-Kale, i-brauncol, i-tofu ene-calcium sulfate, ubisi lwesoya namajusi ane-calcium-fortified, nobhontshisi wesoya yimithombo emihle ye-calcium. Ubhontshisi, imifino, kanye nezinhlamvu eziphelele ziyimithombo engcono kakhulu yensimbi kubantu abadla imifino.
Ukudla okunjengamawolintshi, utamatisi, ne-cantaloupe kunovithamini C ocebile: uma kuthathwa nokudla okune-iron, ikhono lomzimba lokumunca okusansimbi liyathuthuka. Imikhiqizo efana itiye, ezinye izinongo, ikhofi, nemikhiqizo yobisi kuvimbela umzimba ekumunceni insimbi. Izithako ze-ayoni zingadingeka, ikakhulukazi kwabesifazane ngesikhathi sokukhulelwa nangaphambi kokuya esikhathini.
Ukudla kwe-Vegan okuqukethe inani elikhulu le-iodine kukhawulelwe kusawoti wasolwandle kanye ne-iodized: Usawoti wasolwandle kanye nosawoti ekudleni okugayiwe kuvame ukuba nenani elincane le-iodine. Abantu abakhawulela inani likasawoti ekudleni kwabo kufanele baphuze inani elanele le-iodine, engaphuma ezithakweni zokudla noma ezitshalweni zasolwandle.
Imithombo emihle ye-zinc ubhontshisi omisiwe, i-oatmeal, igciwane likakolweni, amantongomane, nemikhiqizo yesoya. Ubhontshisi we-Adzuki (i-azuki) kanye nembewu yethanga kunikeza umzimba inani eliphezulu lalesi sakhi esibalulekile. Ama-Vegans kufanele ahlose ukusebenzisa i-zinc eningi kune-RDA (Umthamo Onconyiwe Wokudla Okuthile (I-Bioactive Substance)) ukuze kunxeshezelwe ukuthathwa okuncane kwe-zinc ekudleni okuvamise ukufakwa ekudleni kwe-vegan.
8. Uvithamini D
I-Vitamin D idlala indima ebalulekile ekwakhiweni kwamathambo, ekuvimbeleni umdlavuza, kanye nokumuncwa kwe-calcium, ikakhulukazi uma i-calcium idla kancane. Ezweni laseCaucasia, inani elanele likavithamini D lingahlanganiswa ngokubeka izandla nobuso ekukhanyeni kwelanga imizuzu engu-15 nsuku zonke. Abantu asebekhulile, abantu bebala elimhlophe, nabantu abanesikhumba esingahlangani njalo nokukhanya kwelanga badinga eminye imithombo kavithamini D, njengokudla okuqiniswe ngale vithamini kanye nezithako zokudla ezinawo. Ngaphandle kokuthola uvithamini D owanele, sizibeka engcupheni “yokuzikhulula” ngokwethu!
9. Ivithamini B12
I-Vitamin B12 iyisakhi esibalulekile esidingwa umzimba womuntu ngamanani amancane kuphela.; Nokho, uma ingekho ekudleni kwakho, kungase kuphakame izinkinga ezinkulu. Le vithamini ibaluleke kakhulu ezinsaneni, izingane, nabesifazane abakhulelwe noma abancelisayo.
I-Vitamin B12 ayitholakali ngokwemvelo ekudleni kwezitshalo, ngakho-ke ama-vegans kufanele enze umzamo ophindwe kabili ukuyifaka ekudleni kwawo. Imithombo enokwethenjelwa engeyona eyesilwane kavithamini B12 ihlanganisa I-Red Star Vegetarian Support Mix imvubelo yokudla okunomsoco, okusanhlamvu okuqiniswe nge-B12 nobisi lwesoya, nezithako zokudla eziqukethe le vitamin.
10. Ukuvivinya umzimba
Nakuba ukuzivocavoca kuhlotshaniswa ngokucacile nengozi encishisiwe yezifo ezihlukahlukene kanye nempilo ethuthukisiwe, abantu abadla imifino bazizwa ngokuvivinya umzimba ngendlela efanayo neyabantu abangadli imifino. Uhlelo lokuzivocavoca luyingxenye ebalulekile yokuphila okunempilo. Ukuzivocavoca kuhlobene ngokuqondile nokuminyana kwamathambo, okubalulekile uma kubhekwa ukudla okusesilinganisweni kwe-calcium okuvamile kwabadla imifino.
Kudingeka izinhlobo ezintathu zokuzivocavoca ukuze kuzuzwe impilo yonke yomzimba.: ukuphakamisa isisindo (kukhulisa ukushuba kwamathambo nemisipha), ukuvivinya umzimba kwenhliziyo nemithambo yegazi (kuqinisa inhliziyo nokwehlisa umfutho wegazi), nokuzivocavoca ukuzelula/okuguquguqukayo (kuthuthukisa ukuhlanganisa, kunciphisa ingozi yokuwa).
Kungenzeka ukuthuthukisa isimo esikhuthaza impilo sokudla kwemifino ngokwenza izinguquko ezifanele kukho. Mhlawumbe indlela engcono kakhulu yokulandela ukudla okunempilo kwemifino iwukuba ngumuntu odla imifino onempilo oqaphelayo futhi owamukele imikhuba enempilo efanele ukunakwa okwengeziwe noma ukuthuthukiswa. Uma kufaneleka, bonana nodokotela wezokudla obhalisiwe noma umeluleki ochwepheshe.