Ukudla kwe-vegan kusathathwa njengokunye okunempilo kakhulu kubantu. Futhi akuzona izindaba ukuthi ukudla kwemifino kuye kwahlotshaniswa nengozi encishisiwe yomdlavuza webele kanye nekholoni kanye ne-rectal, kanye nesifo senhliziyo, esithinta abantu abadala abaningi baseMelika.
Ukudla kwemifino kuvame ukucebile nge-fiber kanye nezakhi ezithile ezifana ne-vitamin C, futhi kunamafutha amancane, konke okukunikeza izinzuzo ngaphezu kokudla okuvamile kwenyama namazambane. Futhi uma izinzuzo zezempilo zinganele kuwena, usokhemisi wezemvelo uDkt. Dorea Reeser, enkulumweni yakhe ethi “Science Behind Vegetarianism” eFiladelphia Science Festival, uthe ukudla ukudla kwemifino kusiza ukwehlisa i-carbon footprint yakho.
Lokhu kungenze ngacabanga: kungenzeka yini emphakathini wethu “wenyama” ukuba ube umuntu odla imifino kumuntu oyedwa, ingasaphathwa eyomndeni wonke? Asibone!
Iyini imifino?
Igama elithi “imifino” lingaba nezincazelo eziningi futhi libhekisele kubantu abahlukahlukene. Ngomqondo obanzi, umuntu odla imifino umuntu ongayidli inyama, inhlanzi noma inkukhu. Nakuba lena kuyincazelo evame kakhulu, kunezinhlobo ezimbalwa zemifino:
- Vega: Abadla imifino abagwema noma yimiphi imikhiqizo yezilwane, okuhlanganisa ubisi, amaqanda, futhi ngezinye izikhathi noju.
- Ama-Lactovegetarians: Ungafaki inyama, inhlanzi, izinkukhu namaqanda, kodwa sebenzisa imikhiqizo yobisi.
- I-Lacto-ovo imifino: Ungafaki inyama, inhlanzi nezinkukhu, kodwa udle imikhiqizo yobisi namaqanda.
Ingabe ikhona ingozi yezempilo?
Izingozi zezempilo kwabadla imifino zincane, kodwa imifino, ngokwesibonelo, kufanele iqaphele ngokudla kwawo amavithamini B12 no-D, i-calcium ne-zinc. Ukuze uqiniseke ukuthi uthola okwanele, yidla imifino enamahlamvu aluhlaza kakhulu, uphuze amajusi aqinile, nobisi lwesoya—kuhlinzeka nge-calcium novithamini D. Amantongomane, imbewu, udali, kanye ne-tofu ayimithombo emihle kakhulu ye-zinc esekelwe ezitshalweni. Imithombo yemifino kavithamini B12 inzima kancane ukuyithola. Imvubelo kanye nobisi lwesoya oluqinisiwe yizindlela ezingcono kakhulu, kodwa cabanga ukuthatha i-multivitamin noma isithasiselo ukuze uthole i-B12 oyidingayo.
Ingabe kuyabiza ukuba umuntu ongadli imifino?
Abantu abaningi bacabanga ukuthi ngemva kokuyeka inyama bazochitha okuningi ngokudla. I-Vegetarianism ayinawo ngempela umthelela omkhulu ekuhloleni kwakho igrosa. U-Kathy Green, Umxhumanisi Wokukhiqiza Ohlangene esifundeni sase-Mid-Atlantic e-Whole Food Markets, unikeza amathiphu okuthi zinganciphisa kanjani izindleko zemifino, izithelo nokunye ukudla kwemifino:
Thenga ukudla ngesikhathi sonyaka. Amanani emifino nezithelo aphansi kakhulu ngenkathi, futhi ngalesi sikhathi acebile kakhulu ngezakhi.
Zama ngaphambi kokuthenga. Kaningi ngangifuna ukuzama into entsha, kodwa ngahamba ngoba ngangingafuni ukulahlekelwa imali uma ngingakuthandi. UCathy uphakamisa ukucela isampula kumthengisi. Abathengisi abaningi ngeke bakwenqabe. Abathengisi bemifino nezithelo ngokuvamile banolwazi olunzulu futhi bangakusiza ukhethe umkhiqizo ovuthiwe (futhi baphakamise nendlela yokupheka).
Thenga wholesale. Uzokonga kakhulu uma uthenga izithelo nemifino ngobuningi. Thenga ngezinhlamvu zamaprotheni aphezulu njenge-quinoa ne-farro, futhi uzame ubhontshisi omisiwe namantongomane njengoba enamaprotheni amaningi. Uma ubona ukuthengiswa okukhulu kwesizini kwemifino nezithelo, kubeke, kucwecwe futhi kufrize ukuze uzisebenzise esikhathini esizayo. Uma iqhwa, cishe awekho imisoco elahlekayo.
Iyiphi indlela engcono kakhulu yokushintshela ekudleni kwemifino?
Qala kancane kancane. Njenganoma yiluphi uhlobo lokudla, ukudla kwemifino akufanele kube konke-noma-lutho. Qala ngokwenza okunye kokudla kwakho kube yimifino ngosuku. Kungcono ukuqala inguquko ngesidlo sasekuseni noma sasemini. Enye indlela ukujoyina ibutho (ngihlanganise nami) ababambiqhaza beMeat Free ngoMsombuluko ngokuzibophezela ukuthi ngeke bayidle inyama usuku olulodwa ngesonto.
Udinga ugqozi oluthile? Kunenani elikhulu lamaresiphi angenayo inyama ku-Pinterest, futhi ulwazi oluwusizo lungatholakala ku-Vegetarian Resource Group noma ku-Academy of Nutrition and Dietetics.
I-Vegetarianism ingaba lula futhi ingabizi. Zama usuku olulodwa ngeviki ukuze uqale futhi ukubheke njengokutshala imali empilweni yakho yesikhathi eside.