Nakuba kokubili ukudla (imifino kanye ne-vegan) kunokuhle kwakho, namuhla singathanda ukugqamisa izinzuzo zokudla okungenakho ngokuphelele imikhiqizo yezilwane. Kulungile-ke, ake siqale! Cishe, umfundi walesi sihloko usevele ewazi umehluko phakathi kwemifino kanye ne-vegan, kodwa uma kwenzeka, sizophinde sichaze: Ayikho imikhiqizo yezilwane ekudleni, kungaba inyama, inhlanzi, ukudla kwasolwandle, ubisi, amaqanda, uju. Azikho izitsha zenyama ekudleni - inhlanzi, inyama nanoma yini ebonisa isidingo sokubulawa. Ngendlela enzima, le miqondo ingahlukaniswa ngale ndlela elandelayo. Mayelana ne-cholesterol Indlela ye-vegan yokudla lapha ithola amaphuzu amaningi kakhulu. I-Cholesterol iyinhlanganisela yezinto eziphilayo ekhona kulwelwesi lwamangqamuzana ezinto eziphilayo, futhi okuqukethwe kwayo emikhiqizweni yezitshalo kuphansi kakhulu. Ngakho-ke, ama-vegans anesidingo esincane sokukhathazeka ngamazinga aphezulu e-cholesterol. Kodwa-ke, ungakhohlwa nge-cholesterol "enhle", ukulondoloza okudingeka udle amafutha anempilo avela emithonjeni yezitshalo futhi uhlanganyele nokuzivocavoca umzimba! Ngokuphathelene namafutha agcwele kanye nama-trans Amafutha agcwele kakhulu aphuma emikhiqizweni yezilwane, ikakhulukazi ushizi. Imithombo yamafutha e-trans amafutha emifino e-hydrogenated. Abaningi bethu bayazi ukuthi amafutha e-trans kanye ne-saturated ahlobene nengozi yesifo senhliziyo. Ngaphezu kwalokho, lawa mafutha andisa amathuba okuba ne-gallstones, isifo sezinso, ngisho nohlobo lwesifo sikashukela esingu-XNUMX. Mayelana nensimbi Imikhiqizo yobisi ingumthombo ompofu wensimbi. Ngaphezu kwalokho, ziphazamisa ukumuncwa kwensimbi ngumzimba. Umthombo olungile wensimbi yizinhlamvu ezihlumile. Kokubili mayelana nokudla nokugaya. Uma kucutshungulwa okusanhlamvu okuningi, kuba yinkinga kakhulu ukuthi umzimba ugaye. Mayelana ne-calcium Yebo, ngokumangalisayo, abantu abaningi basalinganisa amathambo anempilo nemikhiqizo yobisi. Futhi yilo mbono oyiphutha ovimba abantu abadla imifino ukuthi bangadli i-vegan! Ukuhlobanisa impilo yamathambo nokudla okuphezulu kobisi, akukho okungaba ngaphezu kweqiniso. Uhlobo olucebe kakhulu futhi olumunca kakhulu lwe-calcium imifino, ikakhulukazi imifino ye-kale ne-collard. Ake siqhathanise: ama-calories angu-100 eklabishi ye-bok choy aqukethe u-1055 mg we-calcium, kuyilapho inani elifanayo lamakholori obisi liqukethe kuphela i-194 mg. Mayelana ne-fiber Ngenxa yokuthi abantu abadla imifino bathola ama-kilojoule amaningi obisini, basadla ukudla okunezitshalo okuncane kunama-vegans. Imikhiqizo yobisi inqatshelwe i-fiber edingekayo ukuze kube ne-peristalsis enempilo. Njengoba kungekho ubisi ekudleni kwe-vegan, ukudla kwabo kucebile kakhulu ku-fiber.
2022-11-11