Okuqukethwe
- Yikuphi ukudla okunqatshelwe ngempela?
- Uyini umehluko ngama-vegan?
- Ingabe ukudla kwemifino kuyingozi?
- Indlela yokukhokhela ukuntuleka kwenyama?
- Ingabe kufanele wengeze uma ungumuntu ongadli imifino?
- Indlela yokuvumelanisa ukudla kwemifino nokukhulelwa?
- Ingabe izingane zingadla imifino?
- Kungani abantu abadla imifino bebonakala benezinkinga zesisindo esincane?
- Kungenzeka yini ukudla izithelo nemifino eminingi?
- Ingabe abantu abadla imifino bangase babe nendodakazi ngempela?
Yikuphi ukudla okunqatshelwe ngempela?
Vegetarians cindezela ekudleni kwabo noma yisiphi isilwane noma umkhiqizo wasolwandle (izinhlanzi nezilwane zasolwandle), ngenxa yezizathu zempilo, inhlalakahle noma izimiso zokuziphatha. Abanye, nokho, ngezinye izikhathi badla izinhlanzi kanye nezinkukhu ezincane, kodwa azikho izilwane ezincelisayo (futhi azikho inyama ebandayo). Le nhlangano ibizwa ngokuthi "i-neo-vegetarianism".
Uyini umehluko ngama-vegan?
“Ama-Vegan” awadli ayikho imikhiqizo yezilwane, okungukuthi, akukho ubisi, akukho amaqanda, noju. Umbuso obeka engcupheni yokudala ukuntuleka okukhulu kwamaprotheni namaminerali njenge-calcium noma insimbi, ngoba kunzima ukuthola ibhalansi phakathi kwemifino nokusanhlamvu. Ukubonisana nochwepheshe wezokudla kuyadingeka.
Ingabe ukudla kwemifino kuyingozi?
Cha, uma ukudla kulinganiswe kahle. Kungaba kuhle ngisho nasempilweni, ngoba ngokuvamile sinikeza ukuziqhenya ngendawo izithelo, imifino kanye imidumba. Ngaphezu kwalokho, ukudla okuhlukahlukene kwemifino kunikeza wonke amaminerali namavithamini adingwa umzimba.
Indlela yokukhokhela ukuntuleka kwenyama?
Inyama (njengenhlanzi) inikeza izinhlobonhlobo zamaprotheni, okusho ukuthi wonke ama-amino acid esiwadingayo emisipha yethu, kodwa futhi ukwenza umzimba wethu usebenze. Ukunxephezela lokhu kuntuleka, amaqanda anele kufanele adliwe (6 ngesonto), okusanhlamvu (ukolweni, irayisi, ibhali3 ...), imidumba (i-lentils, ubhontshisi ...) kanye nemikhiqizo yobisi.
Ukuze uthole ukufana okungcono, ngesikhathi sokudla ngakunye, hlanganisa okusanhlamvu nemifino ukuze balethe zonke amino acid okudingekayo emzimbeni. Isibonelo i-couscous: i-semolina kakolweni nophizi, noma isaladi ye-lentil ene-bulgur… Yidla i-tofu noma enye i-soy derivatives ehlinzeka ngamaprotheni. Mayelana nensimbi, okusanhlamvu okusanhlamvu nemifino kuyayihlinzeka, kodwa ayifakwanga kahle ngumzimba kunaleyo evela enyameni. Qiniseka ukuthi ufafaza ijusi kalamula omusha kuzo zonke izitsha zakho. I-Vitamin C ikhuthaza ukufana kwayo.
Ingabe kufanele wengeze uma ungumuntu ongadli imifino?
Cha, uma unokudla okuhlukahlukene okucebile ngamaprotheni. Udokotela angakusiza nquma ukwengezwa kwensimbi uma kwenzeka ukukhathala okuqhubekayo, izikhathi ezinzima, ukukhulelwa, ehambisana ne-vitamin B12 ukuvimbela i-anemia. I-Vitamin B12 itholakala enyameni ebomvu, ezinhlanzini ezinamafutha nama-oyster. Ngenhlanhla i-egg yolk nayo iyakuletha. Unganqikazi ukwenza hlola amazinga akho ensimbi njalo.
Indlela yokuvumelanisa ukudla kwemifino nokukhulelwa?
Uma unomsoco olinganiselayo wemifino, ungakhathazeki. Qiniseka, njenganoma yimuphi owesifazane okhulelwe, ukuthatha Imikhiqizo yobisi emi-3 kuye kwemi-4 ngosuku ukuze uthole i-calcium, yidla ukudla okwanele okuphezulu vitamin B9 njengemifino enamahlamvu (isipinashi, isaladi), nokwanele izithelo ezinothe ngovithamini C ukumuncwa kwensimbi. Futhi khuluma nodokotela wakho mayelana nemikhuba yakho yokudla, ozoqinisekisa ukuthi awuntuli insimbi noma i-calcium.
Ingabe izingane zingadla imifino?
Cha. Ngisho noma isifiso sokuthi izingane zilingise umama sikhulu, badinga inyama ukuze bakhule futhi bathuthuke. Akukho okuzobavimba ekuzikhetheleni ukudla njengabantu abadala.
Kungani abantu abadla imifino bebonakala benezinkinga zesisindo esincane?
Ngoba labo ababhalansi ukudla kwabo kulandele izincomo ze-PNNS (uhlelo lwezempilo lukazwelonke), okungukuthi Ama-carbohydrate asuka ku-50 kuye kwangama-55%. (ikakhulukazi imikhiqizo yezinhlamvu), 33% amafutha kodwa ngekhwalithi engcono (ehlinzekwa ama-alimondi, ama-walnuts, amafutha emifino, hhayi inyama, inyama ebandayo noma imikhiqizo yezimboni) namaprotheni. Baphinde badle kakhulu izithelo nemifino, i-fiber ephezulu kanye nama-kilojoule aphansi.
Kungenzeka yini ukudla izithelo nemifino eminingi?
A priori cha, ngisho noma kudingekile ungasebenzisi kabi izithelo ezinothe nge-fructose, ikakhulukazi ngesimo sejusi njengoba bekhohlisa indlala. Naka futhi ngokweqile imifino eluhlaza okungadala ukuqunjelwa kubantu abanamathumbu azwelayo.
Ingabe abantu abadla imifino bangase babe nendodakazi ngempela?
Ucwaningo lwaseBrithani lwathola ukuthi, emtholampilo lapho abesifazane abaningi abadla imifino bebeletha khona, amantombazane amaningi nawo azalwa. Kungaba lula ukugxumela eziphethweni. Ucwaningo oludala lwaluphinde lwasikisela ukuthi owesifazane odle ubisi oluningi nosawoti omncane kunamathuba amaningi okuthi abe nendodakazi. Ezinye izifundo kusukela ngaleso sikhathi ziye zabonisa okuphambene.