Njengama-vegans, sinciphisa umthelela oqondile wezifo zezilwane, izifo ezaziwa nezingaziwa. Sekufe abantu abangaphezu kuka-100 okuhlobene nokudliwa kwenyama yenkomo ene-spongiform encephalopathy, futhi akekho owaziyo ukuthi zingaki ezinye izigameko ezinjalo ezisazotholakala esikhathini esizayo. Ngaphandle kwalapho isifo senkomo esihlanyayo siba ngesinye sezinhlupho ezinkulu zezempilo zomphakathi ekhulwini lama-21, kuyomane kube indaba yenhlanhla.
Ukudla kwemifino kuyathandwa ngenxa yokuqukethwe kwayo okuphansi kwamafutha agcwele, okuholela ekwehleni kwamazinga e-cholesterol. I-cholesterol ephakeme iyisici esiyingozi esikhulu sokuthuthukisa isifo senhliziyo. Ukunciphisa amazinga e-cholesterol kunganciphisa ukufa okuphelele ngokunciphisa ingozi yesifo senhliziyo. Ukwanda okungenzeka kweminyaka yokuphila kubalulekile.
Ukuba i-vegan kuvumela abantu ukuthi basebenzise umhlaba omncane ekukhiqizeni ukudla, bakhulule umhlabathi wezihlahla kanye nezitshalo zamandla ukuze kuncishiswe izinga lokufudumala kwembulunga yonke futhi kunikeze indawo yokuhlala kwezinye izinhlobo eziningi esihlanganyela nazo le planethi. Ukudla imifino okuqinile kunomthelela empilweni yabantu, izilwane kanye neplanethi yonkana. Wonke ama-vegans kufanele aziqhenye ngalokhu.
Ukudla kwemifino kunamandla amakhulu okusekela impilo ende, enempilo futhi eyanelisayo, kodwa ukudla okungenakulinganisela kwemifino ngeke kukhuthaze impilo enhle. Akuvamile ukuthi abantu abahamba i-vegan bazizwe ngendlela ababethemba ngayo futhi bagijimele emuva ekudleni kwe-omnivore noma kwe-lacto-ovo.
Ngokuvamile laba bantu babelandela ukudla okungekho emthethweni okwakungathuthukiswa kalula ngokungeza ukudla okufanele okusekelwe ezitshalweni. Ngakho-ke, kubalulekile ukuthi izindaba ezibalulekile zokudla okunomsoco zichazwe ngokucacile ukuze ama-vegans akwazi ukuhlela kalula ukudla okuthuthukisa impilo engcono kakhulu kuzo zonke izigaba zokuphila. Impilo enhle yama-vegans ingakhuthaza abanye ukuthi babe yi-vegan - lokhu kuyisihluthulelo sokuqeda ukuhlukunyezwa kwezilwane.
Iningi lesayensi yezokudla okunempilo yesimanje igxile empilweni yama-omnivores, ngakho okutholakele neziphetho kudinga ukuchazwa okuthile uma kuzoba usizo kuma-vegans. Eminye imilayezo ayidingi kuhunyushwa. Okusanhlamvu okuphelele namantongomane kuyinhle empilweni. I-Vitamin C inhle kuwe. Yidla izithelo nemifino okwengeziwe. Konke lokhu kuyizindaba ezinhle kuma-vegans.
Ezinye izeluleko zesayensi azibonakali zisebenza ikakhulukazi kuma-vegans, noma ziphambene nezimiso ze-veganism. "I-folic acid ivimbela ukuzalwa kokukhubazeka futhi isekela impilo yenhliziyo." Kodwa ama-vegans awayitholi yini i-folic acid eningi emifino kanye nobhontshisi? "Yidla izinhlanzi, ikakhulukazi inhlanzi enamafutha, ukuze uthole amafutha e-omega-3 enempilo." Ingabe ukudla kwemifino akukwazi ukuba nempilo ngokuphelele? Kuzo zombili izimo, kukhona ulwazi oluhle noluwusizo lwezilwane ezidliwayo, kodwa sidinga ukumba sijule.
I-Folic acid ivimbela ukuzalwa kokukhubazeka futhi ingathuthukisa impilo yenhliziyo. Lokhu ikwenza ngokwehlisa amazinga omzimba ekhemikhali enobuthi ebizwa ngokuthi i-homocysteine. Ama-Vegans avame ukudla ngaphezu kokwanele kwe-folic acid. Izilwane ezifuywayo zikhetha ukudla okungakacutshungulwa, okuhlanganisa imifino eluhlaza kanye nemifino, ngakho zithola inqwaba ye-folic acid.
Kodwa-ke, ama-vegans atholakale enamazinga aphezulu e-homocysteine kunabantu abadla inyama. Kuma-vegans angathathi i-B 12 ngokudla okuqinile noma izithasiselo, amazinga aphansi e-B 12 ayimbangela eyinhloko ye-homocysteine ephezulu. Ngakho-ke, kubalulekile ukuthi ama-vegans athathe i-B 12 eyanele. Cishe i-5 kuya ku-10 mcg ngosuku lwe-B 12 yanele ukunciphisa amazinga e-homocysteine futhi unciphise ingozi yokukhubazeka kokuzalwa okuhlobene ne-homocysteine nesifo senhliziyo.
Lo mthamo ungaphezu kwalokho okudingekayo ukugwema izimpawu zakudala ze-anemia nezinkinga zesistimu yezinzwa. I-5mcg kavithamini B12 ingatholakala kalula kumvubelo womsoco kanye nokudla okuqinisiwe kwe-B12 noma izithasiselo. Amaphilisi amaningi e-B12 aqukethe ama-micrograms angaphezu kuka-10. Ithebhulethi ingahlukaniswa ukuze inikeze umthamo wansuku zonke odingekayo ngenani eliphansi. Ukuthatha ithebhulethi eyodwa yokuhlushwa okuphezulu kanye ngesonto kuzoba nomphumela omubi kakhulu, njengoba i-B12 encane izomuncwa umzimba.
Ngakho-ke ingabe uwoyela wezinhlanzi uyadingeka ukuze uthole i-omega-3 fatty acids? Izindaba ezinhle ukuthi izitshalo nazo ziqukethe i-omega-3 fatty acids. Ngaphezu kwalokho, ama-omega-3 athathwe ezitshalweni, hhayi amafutha ezinhlanzi ama-omega-3s, atholakale eyindlela ephumelela kakhulu yokuvimbela ukuphindelela kokuhlaselwa yinhliziyo. Umthamo wansuku zonke wamafutha abalulekile we-omega-3 utholakala ku-tispuni yamafutha e-flaxseed. Ukufa kwabantu abangaphansi kweminyaka engama-60 abayisebenzisayo kuncipha ngo-70%, ikakhulukazi ngenxa yokuncipha kwenani lokuhlaselwa yinhliziyo. Izigameko zomdlavuza nazo ziyehla.
Izindaba ezimbi ukuthi ukudla okuphezulu kwe-omega-6 fatty acid, i-linoleic acid, kuphazamisa ukumuncwa kwe-omega-3 fatty acids edingwa umzimba wakho. Ama-Vegan adla ama-omega-6 amaningi kune-omnivores (okuphindwe kabili kuya kathathu). Ama-Vegans angazuza ngokunciphisa ukudla kwawo ama-omega-6 fatty acids ngokuthanda amafutha omnqumo, ama-hazelnuts, ama-alimondi, ama-cashew nama-avocado futhi anciphise ubhekilanga, i-safflower, ummbila namafutha esesame. Ama-Vegans kufanele akhulise ukudla kwawo kwe-omega-3. Ithisipuni lamafutha e-flaxseed ngosuku linikeza inani elifanele le-omega-3s. Imifino eluhlaza kanye nobhontshisi nakho kuyimithombo emihle ye-omega-3s.
Kunezinye izakhi ezine ezifanele ukukhulunywa ngazo ngokukhethekile. Ukushoda kwe-iodine kuyimbangela eyodwa enkulu ye-IQ ephansi emhlabeni futhi kungaba nemiphumela emibi kakhulu ezinganeni ezingaphansi konyaka owodwa nangaphambi kokuzalwa. Ukuntuleka kwe-iodine nakho kubangela ukungasebenzi kahle kwegilo, okungaholela ezinkingeni eziningi zempilo kamuva ekuphileni.
INyakatho Melika izama ukuvimbela ukuntuleka kwe-iodine ngokusebenzisa usawoti one-iodine. I-UK ne-Ireland bathembele ku-iodine obisini, okuqukethwe kwe-iodine okukhushulwa yizithako ezine-iodized ekudleni kwemfuyo. Ukudla okunconyiwe kwe-iodine ngu-150 mcg ngosuku; abesifazane abakhulelwe nabancelisayo badinga inani elikhulu le-iodine. Ukudla ngokweqile kwe-iodine kungaba nemiphumela emibi, ngakho-ke ukudla okufanele kuphakathi kwama-microgram angu-150 no-300 e-iodine ngosuku. Ama-Vegans angathola i-iodine kuma-supplement noma i-kelp. Ngeshwa, okuqukethwe kwe-iodine kwezinhlobo eziningi ze-algae kuyahlukahluka kakhulu, ngakho-ke izinhlobo ezimbalwa kuphela eziyimithombo ethembekile ye-iodine. Ulwelwe olunsundu (i-kombu) luqukethe inani elikhulu le-iodine. Okungenani kabili ngesonto, udinga ukudla ukudla okuqukethe iodine.
I-Selenium nayo ishoda ekudleni kwemifino. I-Selenium inenzuzo kakhulu kumasosha omzimba futhi inezakhiwo ezinamandla zokulwa nomdlavuza. I-vegan idinga cishe ama-microgram angu-40-50 we-selenium ngosuku. Cishe i-200 mcg ye-selenium ngosuku iyadingeka ukuvimbela umdlavuza. Ukuthathwa kwe-selenium ngemithamo engaphezu kuka-400 mcg ngosuku ayifuneki. Elinye lamantongomane e-brazil liqukethe cishe ama-microgram angu-70 e-selenium, ngakho amantongomane ambalwa e-brazil ngosuku azokusindisa ekuntuleni i-selenium. Amantongomane aseBrazil aqukethe nenani elincane le-radium ne-barium. Ayinampilo neze, kepha izithasiselo ze-vegan selenium zitholakala kalula kulabo abakhetha omunye umthombo.
I-Vitamin D etholakala elangeni ingagcinwa emzimbeni izinyanga ezimbalwa, kodwa emazweni afana ne-UK, alikho ilanga elanele ukukhiqiza u-vitamin D kusukela ngo-Okthoba kuya ku-February, okuholela ekuntulekeni kwe-vitamin D. Lokhu kusebenza kuzo zonke izilwane ezidliwayo, abangakudli ukudla okuqinisiwe noma izithasiselo. Lokhu kuyimbangela engathi sína yokukhathazeka, ukudla kwe-vegan ebusika akusizi empilweni yamathambo, ikakhulukazi uma ukudla kwe-calcium kunganele.
Ukudla okuphansi kwe-vitamin D kwandisa ingozi yesifo sokuzivikela komzimba kanye nomdlavuza, nakuba lokhu kungakafakazelwa ngokugcwele. Izilwane zezilwane kufanele zithathe cishe ama-micrograms angu-5 kavithamini D 2 (ergocalciferol) ngosuku kusukela ngo-Okthoba kuya kuFebruwari (i-D 3 itholakala eboyeni bezimvu) noma ithathe iholidi lasebusika futhi ibheke eningizimu ukuze ikhulise amazinga kavithamini D ngokwemvelo. Izilwane ezindala kanye nezilwane ezingakutholi ukukhanya kwelanga zingadinga u-15 mcg ngosuku. I-Vitamin D 2 ingatholakala ekudleni okuqinisiwe.
I-calcium isakhi esinezingxabano zezilwane ezifuywayo ngenxa yemizamo yemboni yobisi ephikelelayo nehlulekayo yokwenza sikholelwe ukuthi imikhiqizo yobisi iwumthombo ongcono kakhulu we-calcium empilweni yamathambo. Eqinisweni, ngaphezu kwezigidi zeminyaka yokuziphendukela kwemvelo, okhokho bethu bathola inani elikhulu le-calcium ekudleni kwezitshalo zasendle.
Ngeshwa, izitshalo eziningi zasendle azitholakali kalula, futhi ukudla kwezitshalo zanamuhla kuqukethe i-calcium encane kakhulu, kanye nezinye izakhi eziningi ezibalulekile ezifana ne-potassium, i-magnesium, ne-vitamin C. I-Vitamin C, i-potassium, ne-magnesium ibalulekile empilweni, kuhlanganise nempilo yamathambo ethu.
Ingakanani i-calcium edingekayo umuntu? Lokhu kuyaphikiswana ngakho, kodwa ukuthathwa okuphelele akwenzeki ukuthi kube ngaphansi kuka-800 mg ngosuku kubantu abadala, futhi kube ngaphezu kuka-1300 mg ngosuku entsheni ngesikhathi sokukhula okuphezulu. Ubufakazi besayensi bubonisa ukuthi ukudla kwe-calcium ngaphezu kwe-2000 mg ngosuku kungaba nomthelela omubi ekumunceni kwe-magnesium, ikakhulukazi uma ukudla kucebile nge-phosphorus.
Imikhiqizo yobisi egayiwe njengoshizi ayiyona imithombo engcono kakhulu ye-calcium uma iqhathaniswa nemifino enamahlamvu aluhlaza ngoba inesodium eningi, okwandisa i-calcium leaching emzimbeni. Ubisi olunothiswe nge-Retinol lukhiqizwa eSweden, e-USA nakwamanye amazwe. Kunobufakazi obuningi bokuthi i-Retinol isheshisa ukulahleka kwamathambo kubantu asebekhulile futhi ingase ihlotshaniswe namazinga aphezulu e-osteoporosis eSweden naseNorway.
Izilwane ezidla ukudla okunothe nge-calcium azinazo lezi zinkinga. Imifino enamahlamvu aluhlaza ecebile nge-calcium imifino yasentwasahlobo, iklabishi, imifino yesinaphi, isipinashi, i-rhubarb, amaqabunga e-beet. Ubisi lwesoya oluqiniswe nge-calcium luqukethe cishe u-300 mg we-calcium engilazini ngayinye. Izincomo ezingenhla akunzima ukuzisebenzisa. Akufanele kukhohlwe ukuthi ukudla kuyisici esisodwa kuphela sokukhuthazwa kwezempilo. Udinga ukutshala amandla akho kulokho okubalulekile kuwe, ekuchitheni isikhathi nabangane nomndeni, ukuvivinya umzimba njalo. Ukuphumula okwanele nakho kubalulekile.