Emuva ekhulwini lama-XNUMX, uFranz Kafka, ehlezi endaweni ehlala emanzini futhi ecabanga ngeyakhe, wathi: “Manje sengikwazi ukukubuka ngomoya ophansi, angisakudli.” Yebo, wayengacabangi ngisho nokucabanga ukuthi kwakungamazwi akhe ayezophenduka isiqubulo somhlaba sabantu abadla imifino - "ANGIDLI MUNTU."
Ingqwele engenakuphikiswa ye-vegetarianism yi-India, lapho cishe amaphesenti angama-80 abantu adla ukudla kwezitshalo kuphela. Kodwa eYurophu naseRussia, indlela yokuphila yemifino isiqala ukuzuza umfutho.
Kunezinzuzo eziningi zokuba yi-vegan noma imifino. Kodwa, kungakhathaliseki ukuthi kungani ukhetha le ndlela yokuphila, wonke umuntu odla imifino ozinikele kufanele anake ngokukhethekile impilo yakhe. Ngokomlando, abantu bebelokhu bejwayele ukuthola izakhi ezifanele ezisekela ukukhula, ukuhlanganiswa kwe-hormone, umsebenzi womzimba, kanye nesimiso sokuzivikela esinempilo esivela emikhiqizweni yezilwane, ngakho-ke ukumane ubaqede ekudleni kwansuku zonke ngaphandle kokucindezela umzimba akuyona inketho. Lesi yisizathu esenza ukuthi abantu abaqala indlela ye-veganism bathole izinkinga zempilo engokomzimba nengokomzwelo esigabeni sokuqala. Ukuntula ulwazi lokuthi izinto ezifanele zingatholakala kanjani kweminye imikhiqizo ehambisana nempilo ye-vegan, abanye babo kufanele balahle izinkolelo zabo. Ukwazi ngezinto ezibalulekile kuwo wonke ama-vegan noma imifino akudingekile kwabaqalayo kuphela.
Ake sibheke izinto ezingu-7 ezibalulekile nokuthi ungazithola kanjani.
• Amaprotheni
Uma utshela abantu ukuthi awuyidli inyama, umbuzo ovame ukuvela uthi, “Kodwa kuthiwani ngamaprotheni?” Kumuntu ojwayelekile, amaprotheni ahlotshaniswa nenyama, nakuba kuye kwafakazelwa ngokwesayensi ukuthi isidingo samaprotheni singahlangatshezwa nokudla kwezitshalo. Kodwa, inkinga ebalulekile ebhekene nomphakathi wesayensi nowezokwelapha wukuba wusizo kwephrotheni esetshenzisiwe. Inkinga yonke ilele kuma-amino acid abalulekile umzimba wethu ongakwazi ukuzihlanganisa wona, kodwa uwathola ngaphandle kuphela. Futhi lapha ulwelwe oludliwayo luyasiza, ngoba alugcini nje ngokuba namaprotheni amaningi, kodwa ulwelwe olufana ne-fucus luqukethe nawo wonke ama-amino acid abalulekile. Ngakho-ke, ngokufaka "i-algae efanele" ekudleni kwakho, uzosusa inkinga yokuntuleka kwamaprotheni - into yokwakha.
• I-Vitamin B-12 (cyanocobalamin)
I-B-12 inesibopho sokukhula nokuthuthukiswa kwama-erythrocyte (amangqamuzana egazi abomvu) kanye nokuqhuba ama-nerve impulses nokugcina isimiso sezinzwa. Isidingo sale vithamini sikhula ikakhulukazi ngesikhathi sokukhulelwa, ukwanda kokusebenza kwengqondo kanye nangesikhathi sokuzikhandla ngokomzimba. Ukuntuleka kwale vithamini kusongela ngemiphumela emibi - i-anemia, ukulimala okungenakulungiseka ezinzwa kanye nezintambo ze-myelin, ukukhathala kanye nokuba ndikindiki kwamalungu. I-B-12 itholakala ngobuningi enyameni! Futhi ukuze uqiniseke ukuthi uthola ngokwanele le vithamini, udinga ukufaka okusanhlamvu okuqinile, ubisi lwe-soy futhi, yiqiniso, i-algae ekudleni kwakho kwansuku zonke.
• I-calcium
Uma uyi-vegan futhi ungadli imikhiqizo yobisi, kufanele ucabange ngemithombo ye-calcium emzimbeni wakho. Wonke umuntu uyazi ukuthi i-calcium yamaminerali iyadingeka emathanjeni namazinyo. Ngokukhula, izinga lokudla kwe-calcium likhuphuka lisuka ku-1000 mg ngosuku liye ku-1200-1500 mg. Ungayitholaphi le mali? Qaphela uphizi, i-broccoli, amakhiwane, i-tofu nokusanhlamvu, noma vula i-fucus jelly. Phela, isipuni esisodwa nje se-calcium equkethe i-calcium singathatha indawo yengilazi yobisi lwenkomo!
• Ivithamini D
I-Vitamin D ikhiqizwa emzimbeni wethu uma singaphansi kwelanga (i-ultraviolet) futhi sidla izinhlanzi eziningi, eziqukethe i-polyunsaturated fatty acids. Njengomthetho, "imikhiqizo yemifino" eyaziwayo ayiwona umthombo wale vithamini. Ungakwazi ukunxephezela ukuntuleka kukavithamini D ngokudla amavithamini abizayo noma izitshalo “ezingavamile” njenge-alfalfa ne-horsetail. Ukhula lwasolwandle, njengamafutha omnqumo, luwumthombo osekelwe ezitshalweni we-Omega-3 kanye ne-vitamin D, ngakho-ke ukuyengeza ekudleni kwakho kungaba enye indlela esebenza ngayo kokubili amavithamini okwenziwa kanye namakhambi amasha nganoma yisiphi isikhathi sonyaka.
• I-ayina
I-ayoni iyisici esibalulekile se-hemoglobin, ethwala umoya-mpilo usuka emaphashini uwuyise kuwo wonke amangqamuzana omzimba wakho. I-ayoni iyizinhlobo ezimbili (i-divalent ne-trivalent, noma iyagayeka futhi ayigayeki). Njengomthombo wensimbi kubantu abadla imifino, okusanhlamvu, amantongomane, ama-prunes, omisiwe, iklabishi kanye ne-broccoli kuzosiza. Kunconywa ukuthi udle lokhu kudla ngemifino enovithamini C (ukuze uthole insimbi engcono). Ungakudli ukudla okunothe nge-iron ngetiye noma ikhofi, njengoba ama-tannins avela kulawa azosheshisa insimbi futhi aphazamise ukumuncwa.
• Zinc
I-Zinc ibamba iqhaza ngqo ezinqubweni eziningi ezenzeka emzimbeni, kufaka phakathi ukuphulukiswa kanye ne-metabolic, futhi ibamba iqhaza ekwakhiweni kokuzivikela komzimba. I-Zinc ibaluleke kakhulu ezinweleni ezinempilo nezinhle, isikhumba esicacile. I-Zinc ayidingeki nje kuphela kwabesifazane ukugcina ubuhle nobusha, kodwa futhi nasemadodeni ukuze kuhlanganiswe amahomoni wesilisa. I-Zinc ingatholakala ku-(fucus), ummbila, u-broccoli, ukwatapheya, ubhontshisi, amakhowe kanye nodali.
• Ivithamini A
Kukholakala ukuthi imithombo engcono kakhulu kavithamini A amafutha enhlanzi, isibindi senkomo kanye nebhotela. Kodwa, uma u-vegan noma imifino, khona-ke udinga ukukhetha enye indlela - izaqathe, ithanga, isipinashi, ama-rose hips, futhi-ke, izimila zasolwandle. I-Vitamin A ayiyona nje umkhiqizo omuhle kakhulu wezimonyo (wonke amantombazane ayazi ngalokhu), kodwa futhi uhlanganyela ekuphenduleni kwamasosha omzimba kanye nokulwa namagciwane, i-antioxidant enamandla futhi isetshenziselwa ukuvimbela nokwelashwa komdlavuza.
Kusukela ngenhla, isiphetho esiyiphutha siziphakamisa ukuthi ukuba yimifino kunzima kakhulu, ngoba i-veganism akuyona ukwenqatshwa kwe-banal yemikhiqizo yezilwane, kodwa isayensi yonke! Kodwa lokhu akunjalo neze uma unolwazi olufanele, futhi okungcono nakakhulu - izixazululo ezenziwe ngomumo.
Inkampani yokucwaninga yaseRussia, ngokubambisana nososayensi abavela e-Russian Academy of Sciences, iye yakha umugqa wemikhiqizo emisha esekelwe ku-fucus, ukhula lwasolwandle olungavunyelwe kuphela, kodwa futhi ludingekile ekudleni kwemifino kanye nemifino.
Imikhiqizo yethulwa ngendlela yamangqamuzana (i-fucus jelly), emuncwa kahle ngumzimba womuntu, ngoba ukwakheka kwamakhemikhali nebhayoloji yejeli kuseduze ne-plasma yegazi lomuntu.
Ikhiqizwe kusetshenziswa ubuchwepheshe obusha, ngaphandle kokusebenzisa amakhemikhali namazinga okushisa aphezulu, ijeli yeFUCO ngokungezwa kwezithelo ze-organic eziyi-100% inganxephezela ukuntuleka kwamavithamini, ama-microelements, ama-amino acid kanye namafutha e-polyunsaturated. Lokhu kungenxa yokuthi izinto eziyinhloko abantu abenqaba ukudla okuvela ezilwaneni abangase bangabi nazo ziqukethwe “ku-king-algae” -!
Inkampani ikhiqiza ukudla okunomsoco okwelaphayo nokusebenzayo kanye nezimonyo futhi isekela ngenkuthalo bonke labo abasendleleni ye-veganism, noma abasanda kuqala. Ngakho-ke, kuwo wonke ama-vegans noma imifino, ukubonisana kwamahhala nochwepheshe wezokudla osezingeni eliphezulu kunikezwa. Ungathintana nesazi sezokudla futhi ufunde ngemikhiqizo ngokushayela mahhala 8(800) 550-53-39 noma kusayithi
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