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Ungawatholaphi amaprotheni?
Udinga amaprotheni ukuze wakhe imisipha, futhi ngokuphambene nenkolelo evamile, ungayithola ekudleni kwe-vegan. Ungadla yonke into kusuka ku-legume kuya emikhiqizweni yesoya kuya enyama ye-vegan. Ngokusho kukangoti wezokudla kanye nomeluleki wezokudla u-Rida Mangels, noma yikuphi ukukhathazeka ngokuthola amaprotheni anele akulungile. “Nakuba amaprotheni ngokuqinisekile eyisakhamzimba esibalulekile esidlala indima ebalulekile endleleni imizimba yethu esebenza ngayo, asidingi inani elikhulu lawo. Izidingo zamaphrotheni kubasubathi be-vegan zisukela ku-0,72g kuya ku-1,8g wamaprotheni ngekhilogremu yesisindo somzimba,” kuphawula uMangels.
UMangels uxwayisa ngokuthi abasubathi akufanele badle okungaphezu kwalokho okutuswayo kokudla amaprotheni: “Okwengeziwe akungcono. Ukudla okunamaprotheni amaningi akunikezeli izinzuzo zezempilo. Kodwa ukudla okunamaphrotheni amaningi kungandisa ingozi yokuba nesifo samathambo nesifo sezinso.”
Amavithamini namaminerali
Ngemuva kwemibuzo mayelana namaprotheni, into elandelayo abanye abantu abakhathazeka ngayo lapho behamba nge-vegan ukuthola amavithamini namaminerali. Abasubathi abafuna ukuzuza izicubu zomzimba kumele baqinisekise ukuthi bathola zonke imisoco abayidingayo.
Enye yezinkinga ezivame kakhulu ama-vegan amaningi anazo ukushoda kwe-vitamin B12, kodwa akuwona nje ama-vegans ahlushwa yilokhu. Eqinisweni, noma ubani ongadli ukudla okulinganiselayo usengozini yokuntula i-vitamin B12, ukuntuleka kwayo okuvame ukubangela ukukhathala nokucindezeleka. Ukuze uthole i-B12 eyanele, udinga ukudla okusanhlamvu okuqinisiwe, imvubelo namakhowe njalo. Ungakwazi futhi ukuphuza ubisi lwe-vegan futhi uthathe amavithamini engeziwe uma uwadinga.
Ukuntuleka kwe-Vitamin D kungabangela ubuhlungu bemisipha kanye nokukhathala nokucindezeleka. Qiniseka ukuthi udla kahle, uthole ukuchayeka elangeni njalo, futhi uthatha izithasiselo ezifanele ukuze ugweme ukuntula uvithamini D.
Ungawathola kanjani ama-calorie anele?
Ukuntuleka kwamakhalori kungenye inkinga yabakhi bomzimba nabasubathi abashintshele ku-veganism. Kodwa-ke, ukunqoba le nkinga akunzima kangako, kwanele ukwengeza ukudla okulula okunempilo ekudleni kwakho.
Izithelo nemifino kuvame ukuba nama-kilojoule aphansi, futhi ngenxa yalokho, kungaba nzima kubasubathi ukuthola ama-calorie anele. Kulokhu, kufanele unake amantongomane, imbewu kanye nobhanana. Ungawangeza kuma-smoothies noma uwadle njengokudla okulula.
Kungenzeka yini ukuba umakhi womzimba ophumelelayo ekudleni kwe-vegan?
UMassimo Brunaccioni ungumakhi womzimba wase-Italy onqume ukuba yi-vegan futhi uvame ukuncintisana emiqhudelwaneni yamazwe ngamazwe. Ungene endaweni yesibili emqhudelwaneni we-Natural Bodybuilding Federation 2018. Ngo-2017 nango-2018, ubehamba phambili esigabeni se-WNBF USA. "Akekho ongaphikisa ngokuthi ama-vegans awakwazi ukuphumelela ekwakheni umzimba. Nginesiqiniseko sokuthi maduze abantu bazoziqeda lezi zinganekwane eziyiziphukuphuku nokucwasa, njengoba ngenza eminyakeni eyisikhombisa edlule, ”kukholelwa umsubathi.
NgoMeyi odlule, abakhi bomzimba abaziwayo abayisithupha abaziwayo be-vegan bakhuluma engqungqutheleni ye-You Plant-Based Guide, okuhlanganisa u-Robert Chick, u-Vanessa Espinosa, u-Will Tucker, uDkt. Angie Sadeghi, no-Ella Madgers wodumo lwe-Sexy Fit Vegan. Babelana ngezimfihlo zabo zokuthi ungahlala kanjani uphilile futhi uthole amaprotheni anele.
“Kuyiqiniso ukuthi i-veganism iyaqabula, inika amandla futhi inika umzimba wakho imisoco esezingeni eliphezulu oyidingayo ukuze ube nempilo. Unqamula amafutha amabi, amahomoni, kanye nemithi elwa namagciwane etholakala enyameni nasebisini, futhi uma udla i-organic futhi ungalungiswanga isikhathi esiningi, uzothola umzimba wakho usesimweni esihle, esihehayo,” kuphawula uMadgers kuwebhusayithi yakhe.
Yini okufanele udle futhi uphuze ukuze wakhe imisipha ekudleni kwe-vegan?
1. Amakhalori Anempilo
Abakhi bomzimba abangamaVegan bakuthola kunzima ukudla ama-calorie anele. Uma kungekho ama-calories anele, ungaqala ukulahlekelwa isisindo somzimba.
Ukuze uqiniseke ukuthi uthola ama-calories anele, ungaqala ukuthatha izithasiselo zokwakha umzimba we-vegan. Kufanele futhi uqinisekise ukuthi udla ukudla okufanele. Amaprotheni anempilo atholakala kumantongomane, i-quinoa, nezinye izithelo ezifana nomvini omisiwe nobhanana.
Ibhotela lamantongomane nebhotela le-alimondi ukudla okulula, njengoba kunjalo nama-smoothies obisi asekelwe ezitshalweni. Ubisi lwesoya luqukethe inani elikhulu lamaprotheni. Ungaphinda udle inyama ye-vegan enamaprotheni amaningi. Yidla tempeh, tofu, seitan ukuze uthole amakhalori anele. Ungakwazi futhi ukupheka ngamafutha kakhukhunathi, okuzokwandisa okuqukethwe kwekhalori.
2. Yidla Ama-Carbs Anempilo
Ungawesabi ama-carbohydrate, azokusiza ukwakha imisipha. Nokho, lokhu akusho ukuthi kufanele udle ukudla okungenampilo. Namathela kuma-carbohydrate ane-glycemic ephansi njengepasta kakolweni ophelele nesinkwa sokusanhlamvu. Yidla i-oatmeal ngesidlo sasekuseni bese uzama ukufaka okusanhlamvu okufana nophizi, udali, nobhontshisi nsuku zonke.
3. Qiniseka ukuthi Uthola Omega-3s
I-Omega-3 fatty acids ikusiza ukwakha imisipha futhi ugweme ukulimala. Iningi labakhi bomzimba liwathola ezinhlanzini, kodwa kungenzeka ukuthi bathole ama-omega-3 emithonjeni yezitshalo.
Ama-Walnuts angumthombo omuhle we-omega-3s. Ziningi zazo ku-walnuts kunase-salmon. Imbewu ye-Chia, imbewu yefilakisi, amahlumela aseBrussels, irayisi lasendle, amafutha emifino, ubisi lwe-vegan oluqinile, namafutha e-algae nakho kuyimithombo emihle ye-omega-3s esekelwe ezitshalweni.
4. Yidla kancane, kodwa kaningi
Kubalulekile ukuthi ube nokudla njalo kwemisoco efana namaprotheni, amafutha anempilo nama-carbohydrate ageleza emzimbeni wakho ngaso sonke isikhathi. Lokhu akugcini nje ngokusiza ukugcina umzimba wakho ukhululekile futhi ulungele umsebenzi wakho olandelayo, futhi kusiza ukukhulisa umzimba wakho futhi kukwenze ushise amafutha ngokushesha.
5. Gcina idayari yokudla
Gcina umbhalo walokho okudlayo ukuze wazi ukuthi yikuphi ukudla kwemithi nezindlela zokupheka ezikusebenzelayo. Idayari yokudla ikusiza ukuthi unqume ukuthi mangaki amakholori namaprotheni osuwasebenzisile ukuze uqonde ukuthi yini enye okudingeka uyidle. Ungasebenzisa futhi idayari yakho yokudla ukuhlela ukudla kwakho kweviki.
6. I-Vegan Protein Powder nama-Vegan Bars
Ungakwazi futhi ukwengeza ekudleni kwakho ukudla okulula okunamaprotheni amaningi njengama-vegan protein shakes nama-vegan bar.