Abasubathi be-Vegan bavame ukubhekana nezinselele ezithile ekuhlangabezaneni nezidingo zabo zokudla okunomsoco, kodwa ngokuhlela ngokucophelela ukudla, lokhu kungagwenywa. Uma udinga ubufakazi, bheka i-ultramarathoner uScott Jurek, oqeqesha amahora afinyelela kwayisishiyagalombili ngosuku ngokudla okusekelwe ezitshalweni. Noma umshayisibhakela odumile uMike Tyson, umsubathi we-track and field u-Carl Lewis, umdlali wethenisi uSirena Williams… Uhlu lwabasubathi abadla inyama nabadla imifino lude ngempela.
Ukudla kwemifino noma i-vegan kungangena kahle ohlelweni lokuqeqesha lomsubathi. Abaningi bayesaba iqiniso lokuthi ngaphandle kwenyama, izinkukhu, inhlanzi futhi, esimweni se-veganism, imikhiqizo yobisi ekudleni, umsubathi unqatshelwe amaprotheni "ahlanzekile", okuwumakhi omkhulu wemisipha. Kodwa-ke, ukudla kwemifino kuvame ukuba phezulu kuma-carbohydrate "amahle", uphethiloli oyinhloko wabasubathi, ngaphandle kwalokho bangazizwa bekhathele, bekhathele, futhi bathole izinkinga ngezinso nezinye izitho. Imifino, izithelo, okusanhlamvu okuphelele, amantongomane, nembewu inikeza amakhabhohayidrethi ekhwalithi, amavithamini, amaminerali, kanye nefayibha.
Izikhathi ezingamakhulu siye sachitha inganekwane yokuthi ama-vegans kanye nemifino abawadli amaprotheni anele. Imithombo yamaprotheni ezitshalo iphansi ngamafutha agcwele futhi ayinakho i-cholesterol, esekela isimiso esinempilo senhliziyo nemithambo yegazi, ngokungafani nokudla kwezilwane. Imithombo emihle yamaprotheni yabasubathi be-vegan ihlanganisa i-quinoa, i-buckwheat, irayisi elinsundu, i-pasta ene-protein-fortified, amantongomane, i-tofu, ubisi lwe-soy, "ushizi" we-soy "ne-yogurt", i-tempeh, ibhotela lamantongomane, ubhontshisi, nophizi.
Ingabe kunemikhiqizo yemithi eyanele?
Kodwa-ke, abasubathi banokuningi okukhethekile okufanele bakukhumbule lapho behlela nokudla. Kufanele baqaphe ngokucophelela ukuthi badla kanjani uvithamini B12, ongatholwa imvubelo enomsoco eqinisiwe (akumele kudidaniswe nemvubelo yababhaki) noma ngezithako zemvelo. Ngaphezu kwe-B12, abasubathi be-vegan (ikakhulukazi abaqalayo) bavame ukuntula i-calcium, i-iron, i-zinc, i-iodine, i-magnesium, i-vitamin D, ne-riboflavin.
Futhi, ukudla kwe-vegan kanye nemifino kuvame ukuba ne-fiber ephezulu, okungaholela ekutheni kube ne-flatulence kanye nokuqunjelwa uma ukudla okune-fiber ephezulu kudliwe ngaphambi nje noma phakathi nokuzivocavoca. Ngakho-ke, kungcono ukudla imikhiqizo enjalo okungenani isigamu nengxenye amahora amabili ngaphambi kokuqeqeshwa ngokuhlukana nokudla okuyinhloko.
Abasubathi be-Vegan bakhetha ezinye izindlela zamaprotheni ezilwane, njengenyama yesoya, i-tofu, amasoseji e-vegan, nokunye ukudla okusekelwe ezitshalweni, ukuze bagweme ukuqunjelwa futhi baqhubekisele phambili ukujima okuzayo. Kodwa kufanele ufunde ngokucophelela ukwakheka kwemikhiqizo enjalo ukuze ugweme izithasiselo eziyingozi ezivame ukusetshenziswa ngesikhathi sokulungiswa kwezitsha ze-vegan protein.
Ungakwazi futhi ukuhlangabezana nezidingo zakho zokudla okunomsoco ngezithako zokudla okunomsoco ezisekelwe ezitshalweni. Ngenhlanhla, ziningi kakhulu kulezi zinsuku! Kodwa noma yisiphi isithasiselo kufanele sibhekisiswe, njengoba i-gelatin noma i-creatine (etholakala ezicubu zemisipha yezilwane) ivame ukungezwa kubo. Ngaphandle kwamavithamini namaminerali, imakethe esekwe ezitshalweni nayo inenani elikhulu leprotheyini esekelwe ezitshalweni abadlali abangochwepheshe abangayifaka ekudleni kwabo.
Kuyini?
Ukuze ugweme ukuntuleka kokudla okunomsoco, imenyu yakho kufanele ihluke. Abasubathi noma abantu abagcina ukuqina ngokomzimba kufanele bahlele imenyu yabo ngokucophelela kunama-vegans abangazivocavoci. Faka phakathi ukudla ekudleni kwakho okuzokusiza ufinyelele imigomo yakho yokufaneleka.
i-tofu, i-soy, irayisi neziphuzo ze-alimondi, i-broccoli, i-kale, imifino, ama-alimondi, i-tahini, i-molasses emnyama.
okusanhlamvu, amantongomane nembewu, izinkwa zokusanhlamvu, okusanhlamvu, imifino yezimpande, izithelo ezomisiwe.
okusanhlamvu, amantongomane nembewu, imikhiqizo yesoya, okusanhlamvu.
ukhula lwasolwandle, ukhula lwasolwandle, ama-apula, amawolintshi, ama-persimmons, isipinashi.
okusanhlamvu, amantongomane kanye nembewu, izimila zasolwandle, i-oatmeal, i-buckwheat, i-millet, i-barley groats.
ukudla okunamavithamini, amakhowe omisiwe elangeni, i-parsley, amafutha emifino.
imvubelo enomsoco, imikhiqizo yesoya, ukudla okuqinisiwe.
okusanhlamvu, isinkwa esigcwele okusanhlamvu kanye nokusanhlamvu, i-tofu, amantongomane, imbewu, ubhanana, isilimo esine-asparagus, amakhiwane, ukwatapheya.
Imithetho emi-4 yegolide yabasubathi be-vegan
Sihlanganisa izinto ezifundiwe futhi samukele le mithetho elula, kodwa ebaluleke kakhulu kubasubathi abangama-vegan.
1. Linganisa ukudla kwakho
Asikho isidingo sokudla izithelo nemifino kuphela noma i-buckwheat nelayisi kuphela. Kungakhathaliseki ukuthi yiluphi uhlobo lokudla olukhethayo (i-vegan noma imifino), udinga ukukuhlukanisa futhi ulinganisele ngangokunokwenzeka. Qaphela izakhi, thatha amavithamini namaminerali supplements. Thatha ukuhlolwa kwegazi okungenani kanye njalo ezinyangeni eziyisithupha ukuze uqaphe isimo sakho.
2. Dala uhlelo lokudla lwamasonto onke
Imenyu ehlanganiswe ngaphambilini izokusiza ngokucophelela nangokubukeka ulinganise ukudla kwakho futhi unamathele kuyo ngokuzolile. Faka ohlwini ukudla kwakho okuyinhloko, ukudla okulula, kanye nezithako zokudla. Uma usaqala uhambo lwemidlalo ye-vegan, lokhu kuzokusiza ukuthi wazi ukuthi yini oyidingayo nokuthi udinga kangakanani ukudla. Esikhathini esizayo, ngeke usadinga uhlelo lokudla, ngoba usuvele wazi ukuthi ungadla kanjani ngendlela efanele.
3. Yidla Amaprotheni Alungile
Kwenze umthetho wokudla amaprotheni amahle ngemuva kokujima kwakho. Ungasebenzisa ama-protein asekelwe esitshalweni anyakaziswayo adinga ukugcwaliswa ngamanzi kuphela, noma ungenza owakho ngokuxuba ubisi lwesoya, ubhontshisi obuhlumile, nobhanana ku-blender. Fast, esihlwabusayo, enempilo! Futhi okubaluleke kakhulu - akukho ukuntuleka kwamaprotheni!
4. Yidla Ama-Carbs "Amahle".
Uma usika ushukela wasezimbonini, ama-chips, amakhukhi, uswidi, namanye ama-carbohydrate “alula,” kukunikeza ithuba lokudla “amahle” amaningi! Ungakwazi ukukhokhela ukudla ama-carbohydrate, njenge-buckwheat, irayisi elinsundu, imifino, izithelo, imbewu namantongomane, ngisho nakusihlwa, ngaphandle kokwesaba ukukhuluphala.
Futhi-ke, phuza amanzi amaningi! Awusadingeki ukubalula lokho, akunjalo?