Abaningi bacabanga ukuthi ama-vegan dieters awakwazi ukuhlinzeka umzimba ngamaprotheni ekhwalithi eyanele nensimbi. Ngenhlanhla, le nganekwane yachithwa eminyakeni eminingi edlule. Siphakamisa ukuthi sicabangele ngokuningiliziwe ukuthi ungathatha kanjani okuphezulu ku-veganism futhi ungashiyi umzimba ngaphandle kwamaminerali namavithamini abalulekile. Uma uke wadla okungenawo ama-carbohydrate, amaprotheni, noma okungenawo amafutha, cishe uyazi ukuthi akwenzi lutho ngokuhamba kwesikhathi. Ukungabi namandla, ukuqunjelwa, ukungagayeki kahle ngisho nezifo ezehlukene zenzeka lapho umzimba ungakutholi konke okudingayo. Ungazinaki izingxenye ezisohlwini lokudla! Uma udinga ukudla okune-carb ephansi ukuze ulawule i-glycemic noma isifo sikashukela, usadinga ama-carbs anempilo: izinhlobonhlobo zemifino, imbewu namantongomane, ubhontshisi, imifino engeyona isitashi, nemifino eluhlaza. Uma ukudla kwakho kudinga ukudla okunomkhawulo wamafutha, faka amafutha anempilo njengamantongomane, imbewu, ukwatapheya, nokhukhunathi. Uma kwenzeka ukhathazekile ngokudla ngokweqile kumaprotheni kulokhu kudla… asikho isizathu sokuba kube njalo. Cishe akunakwenzeka ukudla amaprotheni amaningi ekudleni okuphelele, okusekelwe ezitshalweni. Yidla ukudla okulinganiselayo, ikakhulukazi ukudla okuphelele ukuze ulondoloze impilo enomdlandla nempilo. Ukudla okucolisisiwe, yiqiniso, kugcwele amandla amancane, futhi asikhulumi ngama-chips namakhekhe kuphela. Yebo, kunezibonelo zokudla okuphekiwe okunempilo, njengobisi lwe-alimondi, i-hummus, kodwa ushukela ocolisisiwe, i-granola, ama-emulsifiers, nokunye okufanele kugwenywe. Zama ukukhetha ucezu lwesithelo noma idlanzana lamantongomane ngokudla kwakho. I-Veganism akufanele ibhekwe njengokudla. Ukudla ukudla okusekelwe ezitshalweni kuphela kuzosiza umzimba wakho ukusebenzise isikhathi eside, kunciphise ingozi yokugula. Asikho isidingo sokulamba. Uma uzwa isifiso somzimba (hhayi esingokomzwelo noma esibangelwa ukucindezeleka) sokudla phakathi kokudla, yiba nesnack sezinsuku ezingu-3-4, noma ama-alimondi, i-apula newolintshi. Ukwandisa ukukhuthazela namandla akunakwenzeka ngaphandle kokuba khona kokudla okunomsoco ekudleni. Zihlanganisa ubhontshisi, imbewu, imifino enamaqabunga, i-broccoli, ukudla okuphezulu njenge-chia ne-spirulina. Naka ngokukhethekile ukudla okunensimbi eningi: imbewu ye-hemp, ukhokho, ubhontshisi futhi, imifino. Amafutha anempilo kufanele aqhamuke eminqumweni, kumantongomane, imbewu, ukwatapheya, neminye imithombo yezitshalo yamafutha. Futhi-ke, ungakhohlwa mayelana nama-carbohydrate ayinkimbinkimbi esiwathola emifino, amajikijolo, ama-apula, ubhanana, amantongomane, imbewu kanye nemifino. Ukudla okunomsoco kungama-80% okugcina impilo, asinalo ilungelo lokungaziba umsebenzi womzimba kanye nomphumela wawo omuhle. Hambisa kaningi futhi ngangokunokwenzeka phakathi nosuku, futhi wenze isikhathi sokujima ngokugcwele izikhathi eziningana ngesonto. Kungakhathaliseki ukuthi i-yoga noma ukuqeqeshwa kwamandla okujulile, ngayinye yazo izoba negalelo elihle empilweni yakho. Khumbula ukuthi ukudla okuqinile okusekelwe ezitshalweni akukona imingcele yendawo yonke kanye ne-asceticism. Imvelo inikeze umuntu inombolo engapheli yemithombo yemvelo yobuhle, impilo namandla, esingenakukwazi ukuyidla.
2022-11-11