I-Vegetarianism kanye nesimo sayo esidlulele - i-veganism - ingaba yinzuzo futhi ibe yingozi emzimbeni. Njengakuyo yonke into, indlela ephusile iyadingeka lapha. Ingabe kufanelekile ukuqalisa le ndlela futhi yiziphi izingibe ezisilindile? Umbono wochwepheshe abavela eHarvard uzokusiza ukuthi unqume futhi uthole inzuzo enkulu ohlelweni olunjalo lokudla okunempilo.
I-Vegetarianism inabasekeli abaningi nabamelene nayo. Uma sinquma ukushintshela ekudleni kwezitshalo bese sishintsha inyama nezinkukhu ekudleni kwethu nge-tofu namantongomane, sidinga ukutadisha ngokucophelela zonke izinzuzo nezingozi zokudla kwemifino, ukuhlobanisa lokhu nesimo sethu namandla ethu, futhi siqiniseke ukuthi uthintana nochwepheshe. . Kubaluleke kakhulu ukwenza lokhu kubantu abakhulile ngeminyaka.
Ukushintshela kuhlelo oluhlukile lomsoco kungaletha izinzuzo zezempilo kunokulimaza. Angakanani amaprotheni ezilwane angasuswa ekudleni ukuze ungazilimazi? Ososayensi abavela eNyuvesi yase-Harvard balufundile lolu daba futhi babelana ngokutholakele okuwusizo.
Izinzuzo ze-Vegetarianism
Kunezinketho eziningi zokudla kwemifino. Ezintathu zazo zidume kakhulu:
- Ukudla kwe-pescatarian kukuvumela ukuthi udle izinhlanzi nezilwane zasolwandle,
- ukudla kwe-ovo-lacto-vegetarian kufaka phakathi imikhiqizo yobisi namaqanda,
- Ukudla kwe-vegan empeleni akufaki ukudla kwasolwandle, ubisi, noma eminye imikhiqizo yezilwane.
Zonke izinketho ngokuvamile zihlanganisa ukudla okunothe ngezithelo, imifino, okusanhlamvu, okusanhlamvu, amantongomane, imbewu, namafutha anempilo. Le mikhiqizo ye-herbal iqukethe:
- inqwaba yama-antioxidants anezakhiwo zokulwa nokuvuvukala futhi angase akhuthaze impilo,
- i-fiber eningi, esiza ukuvimbela ukuqunjelwa, yehlisa i-LDL - "i-cholesterol embi", ilawula ushukela wegazi nesisindo,
- amafutha agcwele aphansi uma kuqhathaniswa nokudla okungeyona imifino.
Izinzuzo zokudla okunjalo ziye zacwaningwa futhi zabhalwa isikhathi eside: amathuba aphansi okuthuthukisa isifo senhliziyo, isifo sikashukela, ukukhuluphala, umdlavuza, umfutho wegazi ophakeme.
Kodwa isithombe asicacile ngokuphelele. Isibonelo, ucwaningo olwanyatheliswa ngoSepthemba 2019 lwathola ukuthi kanye namazinga aphansi okuhlaselwa yinhliziyo, abantu abadla imifino babe namazinga aphezulu okushaywa yisifo esophayo (ukopha) uma kuqhathaniswa nabadla inyama: amacala amathathu kubantu abayi-1000 phakathi neminyaka eyi-10. Ezinye izifundo eziningi azizange zibonise ubungozi obunjalo.
Ukuxwayiswa kusengaphambili
Uma sicabanga ukuthi ukudla kwezitshalo kunempilo kunokudla kwezilwane, ingabe kufanele silandele ukudla kwe-vegan? Njengoba inani elikhulayo lemikhiqizo ye-vegan manje ethengiswa ezitolo futhi inikezwa kwezinye izindawo zokudlela, kufanele sibhekisise lolu daba.
Empeleni akucaci ukuthi ukudla kwe-vegan kunikeza izinzuzo eziningi kunokudla kwemifino okungaqinile. "Ukuhlala ekudleni kwe-vegan isikhathi eside kungaba yinselele," kusho uKatie McManus, umqondisi wezokudla okunomsoco eSibhedlela Sabesifazane SaseYunivesithi yaseHarvard.
Ngakho-ke, ucwaningo lwakamuva lubonise ukuthi uma kuziwa enanini lama-antioxidants kanye ne-omega-3 fatty acids egazini, ukudla kwe-vegan kuphakeme kancane kune-pescatarian kanye ne-ovo-lacto-vegetarian, futhi nakakhulu ukudla kwenyama. Nokho, lolu wucwaningo olulodwa kuphela kuze kube manje. Futhi ngaphambi kokucaphuna imiphumela yakhe, kunesixwayiso okufanele sicatshangelwe: “Izifundo eziningi azikuhlukanisi ukudla kwe-vegan nemifino, ngakho asinayo idatha eyanele yokukuqhathanisa.”
Kunokukhathazeka ngokukholelwa ukuthi ukudla kwe-vegan kuza nezingozi zezempilo, ikakhulukazi kubantu asebekhulile. Njengoba uCathy McManus ebonisa, lapho umuntu enqaba imikhiqizo yezilwane, angase antule izakhamzimba ezithile, njengalezi:
- I-calcium. Ibalulekile emisebenzini eminingi, ikakhulukazi impilo yamathambo, amazinyo, inhliziyo, imizwa, negazi.
- Amaprotheni. Kudingeka ukwakha imisipha, amathambo nesikhumba, ikakhulukazi njengoba sikhula futhi silahlekelwa isisindo samathambo futhi ukuphulukiswa kwesilonda kuba nzima kakhulu.
- Uvithamini B12. Ivela emikhiqizweni yezilwane kuphela, ibalulekile ku-DNA yethu, ukwakheka kwamangqamuzana abomvu egazi, ukukhula kwamangqamuzana amasha, i-glucose metabolism, nokugcinwa kwesimiso sezinzwa.
Ngaphezu kwalokho, lapho ulandela ukudla okuqinile, ukulahlekelwa kwekhalori kungenzeka, futhi uma unganiki umzimba wakho uphethiloli okwanele, ingozi yokukhathala okuvamile noma ukukhathala kuphezulu.
Yini engenziwa
“Lapho ukhetha ukudla okusekelwe ezitshalweni, kufanele uqaphele futhi uqiniseke ukuthi uthola amakholori anele nezakhi zomzimba,” kuchaza uMcManus.
Nansi indlela yokuzungeza izingibe ezingaba khona zokudla kwe-vegan, nanoma yiluphi olunye uhlobo lokudla imifino.
Gwema ukuntula i-calcium. Ochwepheshe batusa ukudla ukudla kwezitshalo okucebile nge-calcium: ama-alimondi, imifino enamaqabunga amnyama - iklabishi, isipinashi, amakhiwane, i-tofu, amawolintshi. Iwolintshi eliphakathi nendawo liqukethe cishe u-50 mg we-calcium, kanti inkomishi yeklabishi eliphekiwe ino-268 mg. Kufanele uhlose ukuthola i-1000-1200 mg ye-calcium ngosuku.
Thola amaprotheni anele. Kulokhu, kufanele ukhethe ukudla kwezitshalo okucebile ngamaprotheni: imikhiqizo ye-soy - i-tofu, ubhontshisi we-edamame, i-tempeh (umkhiqizo we-soya ovutshiwe); okusanhlamvu - ubhontshisi, udali; amantongomane - ama-walnuts, ama-alimondi, imbewu ye-chia; I-Spirulina iyi-algae eluhlaza okwesibhakabhaka noma eluhlaza. Ngokwesibonelo, inkomishi kabhontshisi ethinini iqukethe amagremu angu-20 amaprotheni, imbewu ye-chia inamagremu angaba ngu-15,1 amaprotheni ngamagremu ayi-100 omkhiqizo, kanti imbewu kabhekilanga inamagremu angaba ngu-20,1 ngamagremu ayi-100. Umuntu udinga amagremu angu-0,77 amaprotheni ngosuku ngekhilogremu ngayinye yesisindo somzimba.
Vimbela ukuntuleka kwevithamini B12. Ukuze wenze lokhu, udinga ukudla okuthile okuqukethe i-vitamin B12, njengemikhiqizo yobisi esekelwe ezitshalweni eziqinile, njengobisi lwe-almond noma ubisi lwe-soy, noma okusanhlamvu okuqinile. U-Kathy McManus uthi ama-dieters amaningi adinga ukuthatha i-B12 eyengeziwe ngendlela yezithako zokudla lapho wenza ukudla. Ubuye weluleke nokuvakashela udokotela futhi ahlole njalo izinga likavithamini B12 egazini.
Ukuqala kuphi?
Okokuqala, kufanele uthintane nodokotela wakho, bese ucela iseluleko sikachwepheshe wezokudla ozokusiza ulungise uhlelo lokudla ngokwezidingo zakho nezici zakho.
Ochwepheshe baseHarvard Medical School batusa ukuhlanganisa ukudla kwezitshalo okuhlukene ukuze uthole amavithamini amaningi nemisoco. Isibonelo, ukulungisa amasobho, ama-saladi nama-smoothies kusuka kwinani elikhulu lezithako.
Kubaluleke kakhulu ukushintshela ekudleni okusha kancane kancane. “Okokuqala, yeka inyama ebomvu, bese kuba eyenkukhu, bese kulandela imikhiqizo yobisi nenhlanzi,” kweluleka uKatie McManus.
Isazi sefilosofi uLao Tzu sagomela ngokuthi isihlakaniphi sigwema konke ukweqisa. Ukuqala into entsha, kufanelekile ukwenza kancane kancane, ugweme izinqumo ezinkulu kanye nokugxuma okungazelelwe. Uma ukhetha ukudla kwemifino ukuze kuthuthukiswe inhlalakahle, kubalulekile esigabeni ngasinye ukuthi uhlale unake indlela umzimba osabela ngayo kulokhu "okusha".