Abasubathi be-Vegan abahlukile kwabanye abasubathi. “Akudingeki ngenze noma yini ekhethekile,” kuphawula uJacob, umdlali we-baseball ne-basketball oneminyaka engu-14 ubudala obelokhu edla inyama selokhu azalwa. Abanye abantu bacabanga ukuthi iziqondiso eziqinile zokudla zingabeka umsubathi kusimo esingesihle futhi zithiye ukusebenza kwakhe.
Nokho, lokhu akulona iqiniso. Omunye umsubathi owaziwayo, umsubathi wama-Olympic uCarl Lewis, uzuze izindondo zegolide eziyisishiyagalolunye ngemva kokushintshela ekudleni kwemifino. Ama-Vegan adla ukudla okunhlobonhlobo futhi athole ama-calories anele akwazi ukusebenza kahle kuwo wonke amaleveli, kusukela kwabangafundile ukuya kuma-Olympic. Kungashiwo okufanayo ngabasubathi abaqinile abadla imifino.
Abasubathi be-Vegan kufanele banamathele ekudleni okulinganiselayo, kodwa akufanele bakhathazeke ngokudla kakhulu. Uma nje bedla ukudla okwanele kwezinhlobo ezihlukahlukene, bayoba nempilo enhle.
Ukuthola amaprotheni anele emithonjeni ehlukahlukene efana namantongomane, ubhontshisi, imikhiqizo yesoya, nokusanhlamvu kusiza abasubathi balondoloze amandla abo.
Yidla ukudla okunovithamini B 12 no-D ophakeme, njengobisi lwesoya oluqinile, okusanhlamvu nemvubelo enomsoco, futhi uthole imizuzu engu-15 yelanga usuku ngalunye. Lezi zakhi zizokusiza ukukunika amandla.
Amantombazane angama-Vegan adinga ukwenza isiqiniseko sokuthi athola insimbi eyanele.
Yabelana ngamamuffin e-vegan nezinye izitsha nozakwenu, kumnandi! Lena indlela enhle yokuthola imikhiqizo emisha yabanye futhi ujabulele ndawonye nabangane.
Izidlo zabasubathi be-vegan abasebasha akunzima ukuzihlela. Abasubathi be-vegan bentsha kufanele bathole amakholori abo amaningi kuma-carbohydrate ayinkimbinkimbi, inani elilinganiselwe elivela kumaprotheni, kanye nenani elincane emafutheni. Ngokuvamile, uma ungumuntu ongadli inyama, kufanele uthole amagremu angu-0,6 kuya ku-0,8 amaprotheni ngekhilogremu ngayinye yesisindo somzimba kanye namagremu angu-2,7 kuya ku-4,5 wamacarbohydrate ngekhilogremu ngayinye yesisindo somzimba. Kuma-vegans asemasha, zonke lezi zidingo zingahlangatshezwana nazo ngokudla ukudla okuhlukahlukene okunikeza ama-calorie anele.
Ukudla okuvamile okudliwa yintsha edla inyama kuhlanganisa isinkwa esigcwele okusanhlamvu, i-pasta, ama-veggie burgers, imifino eluhlaza, i-hummus, nebhotela lamantongomane.
Umdlali webhola likanobhutshuzwayo oneminyaka engu-17 ubudala kanye ne-vegan kusukela eneminyaka engu-11 ukuthola kulula ukuba yi-vegan nokuhlala ekhuthele: “Ngidla i-oatmeal eyenziwe ngobisi lwesoya, ubhanana, futhi ngokuvamile efakwe omisiwe, isinamoni, futhi efakwe ibhotela le-vegan ngesikhathi sasekuseni. Ngokudla kwasemini, ngingadla isitshulu semifino ne-tofu nelayisi, futhi isidlo sakusihlwa, ngingaba nesobho likadali, amazambane abhakiwe, neminye imifino efana ne-broccoli noma uphizi.”
Kubalulekile futhi ukuthi intsha inake uvithamini B 12 kanye novithamini D. I-Vitamin B 12 ingatholakala ekudleni okuqinisiwe, okuhlanganisa ubisi lwesoya, okusanhlamvu, nemvubelo enomsoco. I-Vitamin D ingatholakala ekudleni okuqinisiwe okufana nobisi lwesoya kanye nezinhlamvu, futhi ingatholakala ngokuchitha imizuzu engu-15 elangeni usuku ngalunye phakathi nezinyanga zasehlobo.
Ukudla okunensimbi eningi yimifino enamahlamvu aluhlaza, ubhontshisi wesoya, i-tofu, udali, iquinoa, namagilebhisi omisiwe. Ukuze uqiniseke ukuthi umunca kakhulu, yidla ukudla okunovithamini C ogcwele, okufana nejusi yawolintshi, usoso katamatisi, upelepele wensimbi, noma i-broccoli, kanye nokudla okunensimbi eningi.
Umsubathi angase futhi athathe izithako zensimbi.
Kunoma yimuphi umsubathi - ngaphambi, ngesikhathi nangemva kokuqeqeshwa - kubalulekile ukugcwalisa izinqolobane zamandla ezilahlekile nokwakha imisipha yemisipha. Kubadlali abasebasha, lokhu kungaba nzima ngenxa yesimiso esiqinile sesikole. Okufanelekile, umsubathi kufanele athole ama-calories angu-200 ngehora ngaphambi komcimbi wezemidlalo noma ama-calories angu-400 amahora amabili ngaphambi komcimbi wezemidlalo.
Umsubathi osemusha ongakwazi ukudla ngesikhathi sekilasi kufanele adle ukudla okwengeziwe phakathi nesidlo sasemini noma alethe ukudla okulula okungama-kilojoule angu-200 ukuze adle ngokushesha ngemva kwekilasi. Ngokuvamile, wonke ama-calories angu-200 asho ukuthi kufanele ulinde ihora elilodwa ngaphambi kokuqala ukujima kwakho. Isibonelo, uma udle ama-calories angu-600 ngesikhathi sasemini, kufanele ulinde amahora amathathu ngaphambi kokuqala ukujima kwakho. Ukuze uthole ama-calories engeziwe, zama ukwengeza ibhotela lamantongomane, i-hummus, iyogathi yesoya enezithelo, ama-muesli, amantongomane, ama-bagels, namajusi ezithelo ekudleni kwakho kwasemini.
Phakathi nokuzivocavoca okude, umsubathi angakwazi ukuziqabula. Imizuzu engama-90 ngemuva kokuqala kokuqeqeshwa, umsubathi kufanele aphuze amanzi noma ijusi futhi adle okuthile okunama-carbohydrate amaningi, njengebhanana. Ngesikhathi sokuzivocavoca okufushane, amanzi ayisiphuzo esingcono kakhulu. Ngaphezu kwalokho, amanzi kufanele aphuzwe ngenani elanele usuku lonke.
Ukudla okune-carb eningi, okumaphakathi kwamaprotheni emizuzwini eyi-15-30 ngemuva kokujima kungagcwalisa izitolo zakho zamandla. Intsha engenalo ithuba lokudla ngendlela efanele ngokushesha ngemva kokuzivocavoca kufanele ilethe ukudla okulula: i-apula, isangweji lebhotela le-peanut, i-hummus esinkwa se-pita, ijusi lewolintshi elinamantongomane ambalwa ezinhlobonhlobo ezahlukene. Ukudla ngokushesha ngemva kokuzivocavoca kubalulekile futhi kusiza abasubathi babuyise amandla futhi bakhe imisipha.
Kunoma yimuphi umsubathi oziqeqesha kanzima, ukuncipha kwesisindo kungaba inselele. Ukuze uvimbele ukwehla kwesisindo ngesikhathi sokuqeqeshwa okukhulu, abasubathi kufanele badle ama-calories amaningi. Ukwengeza ukudla okulula phakathi nosuku, ukudla ukudla okunjengamafutha, ushizi we-vegan, amazambane, ama-casseroles, i-pasta, nelayisi kungasiza ukugcina isisindo somsubathi siphansi. Uma ukwehla kwesisindo kuba yinkinga ngempela, udinga ukubonana nochwepheshe wezokudla.
Ngokudla ukudla okunhlobonhlobo nokuthola ama-calories anele, intsha ye-vegan ingakwazi ukwenza kahle njengozakwabo beqembu, uma kungenjalo kangcono.