Kungenzeka ukuthi uzwile izimpikiswano eziningi ezenziwa ezivuna i-veganism kanye nokudla okusekelwe ezitshalweni. Ngezizathu ezahlukene, abantu abahlukene bayakhuthazeka futhi baqale ukwenza izinguquko ezimpilweni zabo.
Uma usendleleni eya ekudleni kwemifino, noma ucabanga ngakho nje, nazi izimpendulo eziyi-14 zombuzo othi “kungani” ezingakusiza wenze isinqumo esifanele!
1. Yehlisa ingozi yesifo senhliziyo bese uthayipha isifo sikashukela sohlobo 2
Izifo ezidume kangaka esikhathini sethu empeleni azizona ezemvelo kubantu. Ngaphezu kwalokho, ukuvaleka kwemithambo kuqala esemncane kakhulu (cishe iminyaka eyi-10).
Ngisho nezinhlangano ezinkulu zezempilo ziyavuma ukuthi imikhiqizo yezilwane, ecebile ngamafutha agcwele kanye ne-cholesterol, iyimbangela yesifo senhliziyo nesifo sikashukela. Ukudla okusekelwe ezitshalweni akukwazi ukusiza imithambo yethu kuphela, kodwa ngisho nokuhlehlisa uhlobo lwesifo sikashukela sohlobo 2.
2. Ukwelapha nokuqeda ezinye izifo
Impilo iyimpahla yethu eyigugu kakhulu. Noma yiliphi ithuba lokunciphisa ingozi yanoma yisiphi isifo nokusiza umzimba ukuba ululame kufanele lithathwe ngokungathí sina. Ama-Vegans afakazelwe ngokwesayensi nangokomtholampilo ukuthi anciphisa ingozi yokushaywa unhlangothi, i-Alzheimer's, umdlavuza, izifo ezihlobene ne-cholesterol ephezulu, nokuningi.
Ukudla okusekelwe ezitshalweni kuvame ukusebenza kangcono kunemithi nokuhlinzwa. I-World Health Organization imemezele ukuthi inyama egayiwe iwumdlavuza, futhi incwadi ethi The China Study ikubonisa ngokucacile ukuhlobana phakathi kwe-casein (amaprotheni obisi) nomdlavuza.
3. Yiba mncane
Ama-Vegan cishe yilona kuphela iqembu labantu abane-standard body mass index (BMI). Ukudla imikhiqizo eminingi yezilwane kunomthelela ekwandeni kwe-BMI. Yebo, ukudla okunjalo akuqukethe ama-carbohydrate, kodwa kunamafutha. Amafutha anama-calories amaningi futhi kulula kakhulu ukuwagcina emzimbeni kunama-calories avela kuma-carbohydrate. Ngaphezu kwalokho, ukuminyana okuvamile kwemikhiqizo yezilwane kubangela ukuthi umuntu adle ngokweqile lapho ekwazi ukulayisha amapuleti akhe ngemifino kuyilapho ehlala enciphile. Futhi, ama-hormone akhuthaza ukukhula atholakala emikhiqizweni yezilwane, engasizi ngalutho kithi.
4. Bonisa umusa nozwelo ezidalweni ezinemizwa
Kwabanye abantu, izimpikiswano zesimilo ezivuna i-veganism azinamandla kangako, kodwa uzovuma ukuthi umusa awulokothi udlulele noma ungafaneleki. Ukusindisa ukuphila komuntu ongenacala kuhlale kuyinto efanele ukuyenza. Ngeshwa, kunemikhankaso emikhulu emhlabeni wonke ngezimboni zenyama nezobisi ezisebenzisa izithombe zezilwane ezijabule kumaphakheji, kuyilapho iqiniso linonya kakhulu. Yini engaba nobuntu ekufuyweni?
5. Izinsiza ezilinganiselwe kanye nendlala
Abantu emhlabeni wonke baphoqeleka ukuthi bahlupheke ngenxa yesidingo esikhulu semikhiqizo yezilwane. Kungani? Namuhla sinokudla okwanele ukondla abantu abayizigidi eziyizinkulungwane eziyi-10, isamba sezigidigidi eziyisi-7 emhlabeni. Kodwa kuvele ukuthi u-50% wezitshalo zomhlaba udliwa izilwane zasezimbonini… Njengoba u-82% wezingane ezihlala eduze nemfuyo zilambile ngenxa yokuthi inyama ekhiqizwa kulezi zindawo ithunyelwa emazweni omhlaba wokuqala ukuze abantu bayidle. thenga.
Cabanga ngalokhu: cishe u-70% wokusanhlamvu otshalwe e-US kuphela uya emfuyweni - okwanele ukondla abantu abayizigidi ezingu-800. Futhi lokho akusho ukuthi amanzi, asetshenziswa ngobuningi ekukhiqizeni imikhiqizo yezilwane.
6. Imikhiqizo yezilwane “ingcolile”
Ngaso sonke isikhathi lapho umuntu ehlezi etafuleni elinenyama, amaqanda noma ubisi, udla namagciwane, ama-antibiotic, ama-hormone, ama-dioxin kanye nenqwaba yobunye ubuthi obungadala izinkinga zempilo.
Lokhu kungaholela ekubeni kudliwe ushevu, izigameko ezingaphezu kwezigidi ezingama-75 zazo ezibikwa njalo ngonyaka. Ezingu-5 zazo ziphetha ngokufa. I-USDA ibika ukuthi amacala angu-000% abangelwa inyama yezilwane engcolile. Ukusetshenziswa kabi kwemithi emapulazini efektri kuye kwagqugquzela ukuthuthukiswa kwezinhlobo ezintsha zamagciwane amelana nama-antibiotic. Futhi esetshenziswa kabanzi isibulala-magciwane i-roxarsone, equkethe amanani abalulekile ohlobo oluyingozi kakhulu lwe-arsenic.
Amahomoni ngokwemvelo atholakala emikhiqizweni yezilwane angabangela umdlavuza, i-gynecomastia (ukukhula kwebele emadodeni), kanye nokukhuluphala. Ngisho nelebula elithi “organic” linendima encane.
7. Abantu abayidingi imikhiqizo yezilwane
Ukubulala akudingekile futhi kunonya. Sikwenzela ukuzijabulisa nesiko. Abukho ubufakazi bokuthi abantu badinga ukudla inyama, ubisi namaqanda ukuze babe nempilo futhi baphumelele. Ngokuphambene nalokho. Lona umzwelo wemvelo abanawo kuphela abadla inyama bangempela, njengamabhubesi noma amabhere. Kodwa ngokwebhayoloji akukho okunye ukudla kwazo, kuyilapho thina bantu senza.
Masingakhohlwa ukuthi asiwona amathole adinga ubisi lukanina, futhi asikho isidingo sokudla noma iyiphi enye imfihlo kunobisi lukamama wethu (bese kuphela eminyakeni yokuqala yokuphila). Kuyaqondakala ukuthi izilwane azifuni ukufa, zithanda futhi ziyakwazisa ukuphila. Futhi thina, ngeshwa, sibabheka "njengezilwane zasepulazini", umhlambi ongenabuso, ngaphandle kokucabanga ukuthi, empeleni, zifana namakati nezinja zethu. Lapho siqonda lokhu kuxhumana futhi sithatha izinyathelo ezifanele, singagcina siqondanise izenzo zethu nokuziphatha.
8. Yonga imvelo futhi umise ukushintsha kwesimo sezulu
Cishe i-18-51% (kuye ngokuthi isifunda) yokungcola kwe-technogenic ivela embonini yenyama, okuholela ekuthuthukisweni okusheshayo kokukhiqizwa kwezolimo, okufaka isandla kumphumela we-greenhouse.
Iphawundi elingu-1 lenyama lilingana no-75 kg we-CO2 ekhishwayo, okulingana nokusebenzisa imoto amaviki ama-3 (isilinganiso sokukhishwa kwe-CO2 esingu-3 kg ngosuku). Izilwane zasendle zihlushwa imiphumela. Ukushabalala kwezinhlobo zezilwane kuthinta ama-86% azo zonke izilwane ezincelisayo, ama-88% ezilwane ezihlala emanzini nasemanzini kanye nama-86% ezinyoni. Abaningi babo babhekene nengozi enkulu kakhulu yokushabalala esikhathini esizayo esiseduze. Kungenzeka ukuthi ngo-2048 sizobona izilwandle ezingenalutho.
9. Zama izitsha ezintsha ezihlwabusayo
Wake wanambitha "isitsha seBuddha"? Kuthiwani ngesaladi ye-quinoa noma ama-burger ane-black bean patty? Kunezinhlobo ezingaphezu kuka-20 zezitshalo ezidliwayo emhlabeni, ezingaba ngu-000 ezifuywayo futhi zicutshungulwe. Cishe awukazami ngisho nengxenye yazo! Izindlela zokupheka ezintsha zinweba umkhathizwe, zilethe injabulo ku-taste buds kanye nomzimba. Futhi kunamathuba amaningi okuthola izitsha obungeke uze ucabange ngazo ngaphambili.
Ukubhaka ngaphandle kwamaqanda? Ubhanana, imbewu yefilakisi kanye ne-chia zithatha indawo enkulu. Ushizi ngaphandle kobisi? Kusuka ku-tofu namantongomane ahlukahlukene, ungenza enye indlela engeyimbi kakhulu kuneyokuqala. Umuntu kufanele aqale ukubuka, futhi le nqubo izokuqinisa nakanjani!
10. Thola ukuqina
Abantu abaningi besaba ukulahlekelwa isisindo semisipha lapho beyeka imikhiqizo yezilwane. Nokho, inyama nemikhiqizo yobisi kunzima ukugayeka, kuthatha amandla amaningi futhi kwenza umuntu akhathale futhi alale. Ukudla kwe-vegan ngeke kukuvimbele ukuthi ufinyelele imigomo yakho yokufaneleka futhi kungakunikeza amandla namandla. Bheka abasubathi bomhlaba! Umshayisibhakela odumile uMike Tyson, umdlali wethenisi uSirena Williams, umsubathi we-track and field uCarl Lewis - laba bantu bathole ukuphakama okubalulekile kwezemidlalo ngaphandle kokudla ukudla okuvela ezilwaneni.
Akudingeki ubuke ukudla kwakho amaprotheni njengoba abantu abaningi becabanga. Yonke imikhiqizo yezitshalo iqukethe, futhi le phrotheni nayo iyikhwalithi ephezulu kakhulu. Amagremu angama-40-50 ngosuku angatholakala kalula emifino eluhlaza, okusanhlamvu, okusanhlamvu, amantongomane, nembewu. Ilayisi liqukethe amaprotheni angu-8%, ummbila 11%, oatmeal 15%, kanye nemifino engu-27%.
Ngaphezu kwalokho, kulula ukuzuza isisindo semisipha ngokudla okusekelwe ezitshalweni, ngoba amaprotheni asekelwe ezitshalweni aqukethe amafutha amancane kakhulu kunemikhiqizo yezilwane.
11. Thuthukisa isikhumba nokugaya
Lezi zindaba ezimbili zihlobene ngempela. Kubantu abaningi abanesikhumba esinezinduna, ubisi yisitha sabo esikhulu. Ngeshwa, odokotela abaningi banikeza imithi kanye nokwelashwa okunamandla ukuze kuthuthukiswe isimo sesikhumba lapho inkinga isekudleni esikudlayo. Kuye kwafakazelwa kaningi ukuthi ukugwema ukudla okunamafutha kunciphisa izinduna.
Izithelo nemifino okunothe ngamanzi kunganikeza isikhumba sakho amandla empilo nokukhazimula ngenxa yamazinga aphezulu amavithamini namaminerali. I-fiber eqinile isiza ukuthuthukisa ukugaya, isuse ubuthi. Vumelana, inkinga yokugaya ingenye yemizwa engathandeki kakhulu. Pho kungani ungakuqedi?
12. Thuthukisa isimo sakho sengqondo
Lapho umuntu epheka inyama, uthatha ngokuzenzakalelayo ama-hormone okucindezeleka akhiqizwa isilwane endleleni eya ekuhlatshweni, kuze kube umzuzwana wokugcina wokuphila kwakhe. Lokhu kukodwa kungaba nomthelela obalulekile emoyeni. Kodwa akugcini lapho.
Siyazi ukuthi abantu abalandela ukudla okusekelwe ezitshalweni bavame ukuba nomoya ozinzile—ukuncipha kokucindezeleka, ukukhathazeka, ukucindezeleka, intukuthelo, inzondo nokukhathala. Lokhu kungenxa yokuqukethwe okuphezulu kwe-antioxidant ekudleni kwezitshalo, ikakhulukazi izithelo nemifino. Kuhlanganiswe nokudla okunamafutha aphansi, lokhu kungaba nomphumela onenzuzo enhlalakahleni engokwengqondo. Ukudla okunempilo nokucebile nge-carbohydrate, okuhlanganisa irayisi elinsundu, i-oats, nesinkwa se-rye, kusiza ukulawula amazinga e-serotonin. I-Serotonin ibaluleke kakhulu ekulawuleni imizwa yethu. Ukudla okusekelwe ezitshalweni kukhonjisiwe ukusiza ukwelapha izimpawu zokukhathazeka nokudangala.
13. Gcina imali
Ukudla kwemifino kungaba ukonga kakhulu. Uma ugxila ekudleni kwakho okusanhlamvu, okusanhlamvu, okusanhlamvu, amantongomane, imbewu, izithelo zonyaka kanye nemifino, unganciphisa ukudla kwakho kwenyanga ngesigamu. Eminingi yale mikhiqizo ingathengwa ngobuningi futhi igcinwe isikhathi eside.
Usebenzisa imali encane uma uhlela ukudla kwakho kunokuba ubambe i-cheeseburger ephindwe kabili ugijima. Ungacabanga (noma uthole) izinhlobonhlobo eziningi zesabelomali sokudla okusekelwe ezitshalweni! Okunye okuhle wukuthi akudingeki ukuthi uchithe imali eningi ngodokotela nemithi, njengoba ukudla okusekelwe ezitshalweni kungavimbela futhi kubuyise izifo ezingelapheki.
14. Suka embonweni wokuthi ukudla imifino kuwukuvinjelwa okuphelele
Imikhiqizo eminingi esuphamakethe i-vegan. Amakhukhi e-Oreo ayintandokazi yawo wonke umuntu, ama-nacho chips, amasoso amaningi namaswidi. Ziyanda ubisi olusekelwe ezitshalweni, ama-ayisikhilimu, inyama yesoya nokunye okusemakethe minyaka yonke! Ukukhiqizwa okungezona ubisi kukhula ngokushesha!
Izindawo zokudlela eziningi zinikeza amamenyu e-vegan kanye nemifino, kungakhathaliseki ukuthi ifomethi. Akusekho inkinga ngokudla ezindaweni zomphakathi, kodwa manje kuphakama omunye umbuzo: "Futhi yini ongayikhetha kulokhu okuhlukahlukene?". Kodwa leyo indaba ehluke ngokuphelele.