Noma ubani onesithakazelo ekudleni okunempilo, futhi ikakhulukazi imifino, i-veganism kanye nokudla okuluhlaza, cishe uzwile ngenkinga yokuvuvukala kwamalunga nobuhlungu kubo. Abanye babika ukungakhululeki kanye “nokoma” kwamalunga ekudleni okuluhlaza, okusekelwe ezitshalweni, futhi okuvamisile okunesimilo (imifino). Imilayezo enjalo ingathunyelwa yibo bobabili abasha ngokuphelele, ezinyangeni zokuqala zokudla okungenakubulala, futhi, ngokumangalisayo, ngisho "nama-oldies" ngemva kweminyaka engu-3-4 ye-veganism.
Uma ucabanga ngakho, kuyamangalisa kakhulu: emva kwakho konke, iziguli eziningi (kanye nobisi, amaqanda neminye imikhiqizo yezilwane) ezinenkinga yamalunga! Kukhona okungahlangani lapha, akunjalo? .. Ake sizame ukukuthola!
Kungani Odokotela Bacabanga Ukudla Kwemifino Okulinganiselayo noma I-Vegan okwamalunga* :
ukusetshenziswa kwamafutha agcwele kuyancishiswa (atholakala emikhiqizweni eminingi yemvelaphi yezilwane, kodwa inani elirekhodiweyo lisenyama yenkomo newundlu namafutha);
ukunciphisa ukusetshenziswa koshukela neziphuzo ezinoshukela (into ebalulekile kunoma yikuphi ukudla okunempilo);
ukwanda kokusetshenziswa kwemifino nezithelo; ukwanda kokusetshenziswa kwamaprotheni anempilo (agayeka kalula);
ukwanda kokusetshenziswa okusanhlamvu okuphelele;
futhi ekugcineni, umuntu onesithakazelo ekudleni okunempilo ngokuvamile uhola indlela yokuphila enempilo - okungukuthi, uhamba kakhulu.
Ngokuvamile lezi zici zibizwa ngokuthi zibalulekile empilweni yamalunga. Okokugcina kubo kubalulekile, inani elanele lokuqeqeshwa ngokomzimba nokusebenza ngokomzimba. nsuku zonke. Ubuncane bomzimba. ukujima - kusuka kumizuzu engama-30 ngosuku! Futhi lokhu, njengoba uqonda, akubali ukuhamba usuka ekhaya uye esitimeleni futhi uphuze isiphuzo ngemva kokuvuka nangaphambi kokulala ...
Ngokungangabazeki, usubonile kakade ukuthi ukulandela ukudla okungenakubulala akuqinisekisi ukuthi "uzihlolile" zonke izinto ezikulolu hlu. Lena imithetho yempilo, lokho kunqoba okusafanele ukulwele - hhayi lokho okuthunyelwa kuwe njengebhonasi ebhokisini lezipho ngakusasa ngemva kokudela inyama!
Ukudla kwemifino kusiza ukuzisebenzela, futhi akususi isidingo esinjalo. Uma umuntu emane eshintsha inhlanzi enamafutha nebele lenkukhu afake ushizi esitolo esikhulu, ethose ukudla nge-ghee nsuku zonke futhi anyakaze kancane, futhi ezitika ngoswidi njengezibulo (“njengoba ngingayidli inyama …”), khona-ke inhlanzi kanye nenkukhu, mhlawumbe futhi uthi "ngiyabonga", kodwa amalunga nempilo ngokujwayelekile - cha!
Ukushintshela ngokungaboni ekudleni okulungile akuyona into embi. Lokhu kuhle, kodwa akwanele. Kumele sifunde, siqonde. Izinqumo zokuziphatha zibaluleke kakhulu kunempilo, kodwa uma kuziwa empilweni ehlangene, umthetho uwukuthi kubaluleke kakhulu ukubheka lokho OKUDLAYO kunokubheka lokho OKUNGAKUDLI.
Ngisho noma uyeka inyama, ungathuthela ngqo emalungeni anenkinga (hhayi kuphela):
Ngaphandle uma unciphisa ukudla kwakho amafutha agcwele ibhotela, i-ghee noshizi, kanye namafutha e-trans. Ngokwawo, amafutha agcwele avela kulokhu kudla okunesimilo awekho impilo kunamafutha asuthisiwe aphuma ekudleni komuntu odla inyama emnyama… Konke kuhle ngokusesilinganisweni, kuhlanganisa. ibhotela, ushizi, i-ghee (75% amafutha agcwele, umuthi, hhayi ukudla).
Uma ungakhawuleli ukusetshenziswa koshukela namaswidi, futhi ngokuvamile ama-carbohydrate agayeka kalula. Iphutha elibi (nakuba limnandi kakhulu!) ekudleni okungabulali.
Uma kunemifino nezithelo ezimbalwa. Namuhla, bonke odokotela baseNtshonalanga bayavuma ukuthi kudingekile ukudla okungenani i-4 "servings" yemifino kanye / noma izithelo ngosuku - futhi lokhu kunganakwa abanye abalahla inyama. Ukuphakelwa okungenani amagremu ayi-150. Kunoma yikuphi, izithelo nemifino kufanele kudliwe KAKHULU kunanoma yini enye (okusanhlamvu, isinkwa ne-pasta, ushizi, njll.). Uma iqhathaniswa nemifino (ecebile kuma-micronutrients) nezithelo (ezicebile kuma-macronutrients), imifino ngokuvamile inempilo.
Uma udla amaprotheni okunzima ukuwagaya, ukudla kwezitshalo okunenani eliphansi (isb., dla uphizi omningi!) futhi ungadli okugayeka kalula (isb. okusuka kuquinoa, i-amaranth, i-hempseed neminye imithombo eqinisekisiwe),
· Futhi uma ukunyakaza kancane!
Lokhu, ngokomthetho, imithetho evamile yokudla okungenakubulala okunempilo, nakuba iyiqiniso ikakhulukazi "kumalunga". Futhi manje amagama ambalwa mayelana nokuvuvukala kwamalunga! Okokuqala, ake sibe qotho: ngokombono ngisho nodokotela wesimanje, usosayensi, ingasaphathwa eyezakhamuzi ezivamile esifunda izindaba zezempilo kancane kuphela, inkinga yokuvuvukala, futhi ikakhulukazi, emajoyini, imnyama. ihlathi. Ngisho nodokotela abakwazi ngaso sonke isikhathi ukuqonda ukuthi yini inkinga yomuntu uma elashelwa ukuvuvukala. (Iqiniso lokuthi i-vegan vegetarian enokuvuvukala kwamalunga - kanye nanoma iyiphi enye inkinga engathi sína! - Abanye u-Aesculapius abaqinisekisa ukuthi baqale ukudla inyama kakade inkinga yokuziphatha komuntu siqu kanye nezobuchwepheshe, hhayi umsoco). Indlela eyodwa noma enye, ukuvuvukala kwamalunga kuyimfihlakalo yangempela! Futhi asikho isiphetho esisodwa, "ukuxilongwa", ngisho nangaphezulu - iresiphi - futhi ayikwazi. Ngakho, lapho engekho. Ngoba umuntu angavusa inqubo yokuvuvukala emzimbeni, ekhuluma ngokungahambisani nesayensi, noma yini. Okusho ukuthi, izinsolo zingawela kwesinye sezici eziningi. Kodwa ake sizame ukubazi.
Ubuhlungu, ukuvuvukala kwamalunga kungabangela:
· Isisindo eseqile. Konke kucacile lapha - uma isisindo singenampilo, sibuhlungu - kuyadingeka ukunciphisa. Ukushintsha kusuka ekudleni okusekelwe enyameni kuya ekudleni kwemifino kusiza kakhulu. (Futhi-ke - unganciki kufulawa kanye nekhalori ephezulu, yilokho kuphela).
· Ukushintsha indlela yokuqeqeshwa kwezimoto. Uyeke ukudla inyama waqala ukugijima? Ubhalisele isitudiyo se-yoga? Ingabe uthenge ubulungu bejimu noma iphuli? Ekuqaleni, amalunga "angabhikisha", umzimba wonke "ungabuhlungu" - ukudla akuhlangene nakho.
Ukuzivikela okubuthakathaka. Noma ngabe bathini abakhiqizi beChyawanprash neminye imikhiqizo enempilo, empeleni kunzima ukuthonya amasosha omzimba ngokudla noma yikuphi ukudla. Ngaphandle uma kunjalo, awuwadli ama-immunomodulators esimanje (umkhuba omubi). Kodwa "ukwenza amandla akho omzimba abe buthakathaka" nakho kuyinkinga kakhulu - kungakhathaliseki ukuthi ku-vegan, ukudla okuluhlaza noma okuluhlaza, noma kunoma yikuphi okunye (ngakho thula ugogo okhathazekile!). KODWA, ungagcina ukusebenza okujwayelekile kokuzivikela komzimba wakho ngokudla ngokugcwele, kuhlanganisa. ukudla amaprotheni "omzimba" okwanele (okugaya kalula), futhi ukuthatha ama-probiotics - kokubili kungenziwa kunoma yikuphi ukudla, inyama ayihlangene nayo! Futhi imizamo "yokwandisa, ukuqinisa" ukungatheleleki, njengokuthi "ukuqina", ngokuvamile kuholela ezifweni - kuhlanganise, amalunga nje.
· Ukudla okungenakulinganisela, okungekhona okungokwesayensi (“amazambane, i-pasta…”) – futhi ngenxa yalokho, ukuntuleka kwemisoco ebalulekile ekugcineni amalunga enempilo kanye nokuwohloka kwesimilo. Izinto ezibalulekile zamalunga ziyabonakala, okuhlanganisa amafutha e-Omega-3. Zitholakala (hhayi nje ezinhlanzini ezinamafutha, khumbula!) emafutheni e-rapeseed, ama-walnuts, imifino enamaqabunga aluhlaza, imbewu yefilakisi, nembewu ye-hemp. Futhi, bheka amanani ekuhlolweni kwakho (hhayi emaphaketheni “okudla okuphezulu” noma izithasiselo): uvithamini D, uvithamini A, uvithamini B6, uvithamini B12, i-folic acid, i-calcium, i-magnesium, i-zinc ne-selenium*.
· Ukusetshenziswa kwemikhiqizo ecolisisiwe: ushukela omhlophe namaswidi nawo, isinkwa esimhlophe neminye imikhiqizo kafulawa kuwo.
· Shift ibhalansi yemikhiqizo hhayi ngokuvuna imifino nezithelo, kodwa ohlangothini lwezidlo ezincane eziwusizo (irayisi elimhlophe, i-pasta, i-soy noodle noma "i-asparagus", njll.). Isisekelo somsoco lapho uyeka inyama yimifino nezithelo, ngezinhlobonhlobo nezinhlanganisela ezifanele!
· Ukusetshenziswa kokudla kwemifino nemifino, okwaziwayo ngemiphumela yako engemihle emalungeni. Lona ukolweni nemikhiqizo evela kuyo, yonke i-nightshade. – Lawa akuwona amakhowe, kodwa uhlobo lwesitshalo, okuhlanganisa: upelepele omnandi, i-ashwagandha, isitshalo seqanda, amajikijolo e-goji, upelepele nolunye upelepele oshisayo, i-paprika, amazambane notamatisi. (Ama-Nightshades awayona ingozi kuwo wonke umuntu, futhi hhayi njalo - le nkinga ayizange ifundwe ngokugcwele).
Ukuzila ukudla kungaletha impumuzo ngosuku lwesi-4-5, kodwa phakathi nesonto ngemva kokuphela kwesiteleka sendlala, zonke izimpawu ezingezinhle ziyabuya. Ngakho-ke, ukuzila ukudla mayelana nokuxazulula izinkinga ezihlangene.
Indlela yokuphila yokungahlali kahle: ukuntuleka kwemoto nokusebenza komzimba. Uma ungasebenzi ejimini, gijima, ubhukude kusukela kumizuzu engama-30 ngosuku - lokhu kumayelana nawe.
Uma ungasho okuphambene ngawe - ukuthi udla ngendlela efanele futhi uzivocavoce ngokwanele - cishe usubonile ukuthi ukudla kwezitshalo kuwusiza kanjani umzimba wakho ukuba usesimweni futhi ululame ngokushesha! Akuyona imfihlo ukuthi basebenzisa ama-smoothies nemifino nezithelo ngaphambi nangemva kokuzivocavoca. Futhi ngokuvamile, "bathandazela" ukudla okusekelwe ezitshalweni! Noma ukudlondlobala kwemifino nezithelo ekudleni okungabulali. Futhi lokhu akukhona ukuqondana: emva kwakho konke, izakhi, amafutha emifino kanye namaprotheni "alula" asiza ukuqinisa amalunga ngisho nangemidlalo enzima kakhulu. Kodwa noma ngabe uhamba kancane, ngokoqobo isigamu sehora ngosuku, njengoba udokotela eyala, ukutholakala kwemifino nezithelo ekudleni ngokujwayelekile, futhi ikakhulukazi ku-blender, kuvumelana nawe!
Nokungezelelwa okumbalwa kokuhlangenwe nakho komuntu siqu:
I-1) I-Extra Virgin Olive Oil, lapho idliwe iluhlaza, emalungeni, ivumela ukululama ngokushesha ngemva kokuqeqeshwa kokunyakaza okukhulu. I-2) Ukudla kakhulu kungase ngisho, ngokuphambene nalokho, kwandise izinkinga ezihlangene - ngoba. ukwazi ukulinganisa i-Vata. Okufanayo kungashiwo ngokujwayelekile mayelana nokudla ngokweqile kwe-fiber. 3) Ngokuvamile kuzwakala ukusekela impilo ehlangene kahle ngisho nabagijimi, kodwa qaphela ukuthi iwuketshezi oluncibilikayo. I-Turmeric powder - nakanjani ayinawo umthofu! - kufanele ifakwe ekudleni okunamafutha, isibonelo, imifino ethosiwe ku-wok (ngebhotela). Ngokwenza njalo, kungcono kakhulu ukuncibilikisa i-turmeric emafutheni ashisayo endishini ehlukile bese wengeza lawa "mafutha aphuzi" esitsheni esiqediwe: ngale ndlela izinzuzo ze-turmeric zizoba phezulu.
* Kubandakanya isifo samathambo, okungukuthi ngisho nezinkinga ezinkulu zamalunga.
** mayelana nokuthi yiziphi imifino, izithelo, amantongomane, amafutha okuthola lezi zinto.