Okuqukethwe
Isikhundla esisemthethweni se-American Dietetic Association (ADA) simi kanje: ukudla kwemifino okuhlelwe kahle kuphelele futhi kunenzuzo ekuvimbeleni nasekwelapheni izifo ezithile.
I-Vegetarianism ngokombono
Ukudla kwemifino kungahluka kakhulu. Ukudla kwemifino ye-lacto-ovo kunezithelo, imifino, okusanhlamvu, okusanhlamvu, imbewu, amantongomane, imikhiqizo yobisi namaqanda. Ayifaki inyama, inhlanzi, nezinkukhu. I-vegan, noma i-vegetarian eqinile, ukudla kwehluka ku-lacto-ovo imifino ngokungabi bikho kwamaqanda, imikhiqizo yobisi, nokunye ukudla kwezilwane. Kodwa ngisho nangaphakathi kwalolu hlaka, abantu abahlukene ngamazinga ahlukahlukene bayenqaba imikhiqizo yezilwane. Ngakho-ke, ukuze unqume ngokunembile izimfanelo zokudla okunomsoco wokudla kwemifino, kufanele kucatshangelwe ngokuqondile.
Ucwaningo lubonisa ukuthi abantu abadla imifino bavame ukuba nokugula okuphansi nokufa kwabantu ngenxa yezifo ezithile eziwohlokayo ezingalapheki kunabantu abangadli imifino. Izici ezingezona ezokudla ezifana nokuvivinya umzimba nokuyeka ukubhema notshwala nazo zingaba nendima, kodwa ukudla kuyisici esibaluleke kakhulu.
Abantu bashintshela ekudleni imifino hhayi nje ngezizathu zezokwelapha, kodwa nangenxa yezizathu zemvelo kanye nendlala yomhlaba. Futhi phakathi kwezizathu ezenza abantu badle imifino: ukucatshangelwa kwezomnotho, izindaba zokuziphatha, izinkolelo zenkolo.
Isidingo sabathengi semikhiqizo yemifino siholela ekwandeni kwezindawo zokudlela ezihlinzeka ngemikhiqizo yemifino. Njengamanje, ama-canteen amaningi asenyuvesi ahlinzeka ngokudla kwemifino.
Ukubaluleka kweVegetarianism Kwezempilo
Ukudla kwemifino okunamafutha aphansi, noma amafutha agcwele, kusetshenziswe ngempumelelo njengengxenye yohlelo olubanzi lokumela impilo ukuze kubuyiselwe emuva isimo samanje sesifo senhliziyo. Izidlo zemifino ziwusizo ekuvimbeleni ngoba ziphansi kwamafutha agcwele, i-cholesterol, namaprotheni ezilwane, aphezulu ku-folate, ehlisa i-serum homocysteine, ama-antioxidants afana namavithamini C no-E, ama-carotenoids, namakhemikhali e-phytochemicals.
I-Vegetarianism imisa ukuthuthukiswa kwesifo senhliziyo futhi inciphisa ukufa kwe-coronary artery disease. Abantu abadla imifino ngokuvamile bane-cholesterol ephelele ephansi kanye namazinga e-low-density lipoprotein, kodwa amazinga e-high-density lipoprotein kanye ne-triglyceride ayahluka ngohlobo lokudla kwemifino.
Abadla imifino abathambekele kangako ekubeni nomfutho wegazi ophakeme kunabo abangadli imifino. Lo mphumela ubonakala uvela kungakhathaliseki isisindo somzimba kanye nokudla kwe-sodium. Abantu abadla imifino mancane kakhulu amathuba okuba bafe ngenxa yesifo sikashukela sohlobo 2, mhlawumbe ngenxa yokudla kwabo okuphakeme kwama-carbohydrate ayinkimbinkimbi kanye nenani eliphansi lomzimba.
Abantu abadla imifino abajwayele ukuba nomdlavuza wamaphaphu kanye nomdlavuza wamaphaphu. Ingozi encishisiwe yomdlavuza we-colorectal ihlotshaniswa nokwanda kokudla kwe-fiber, imifino, nezithelo. I-colon microflora kubantu abadla imifino ihluke ngokuphawulekayo kuleyo yabantu abangadli imifino, enciphisa ingozi yomdlavuza wekoloni.
Awekho ukuncipha komdlavuza wamabele phakathi kwabadla imifino baseNtshonalanga, kodwa idatha evela ekuqhathanisweni kwezinhlanga ibonisa ukuthi ingozi yomdlavuza webele iphansi kubantu abadla ukudla okusekelwe ezitshalweni. Isici sokuzivikela singase sibe amazinga aphansi e-estrogen kubantu abadla imifino.
Ukudla kwemifino okuhlelwe kahle kungaba usizo ekuvimbeleni nasekwelapheni isifo sezinso. Ucwaningo lwemitholampilo kanye nokumodela kwezilwane kubonise ukuthi amaprotheni athile ezitshalo angakhuphula ithuba lokusinda futhi anciphise i-proteinuria, izinga lokuhlunga kwe-glomerular, ukugeleza kwegazi lezinso, kanye nokulimala kwe-histological ezinso uma kuqhathaniswa nokudla okungezona imifino.
I-Vegetarian Diet Analysis
Inani elidingekayo lama-amino acid abalulekile lingatholakala emithonjeni yamaprotheni asekelwe ezitshalweni, inqobo nje uma ukudla okusekelwe ezitshalweni kunezinhlobonhlobo futhi kuqukethe ama-calories anele. Ucwaningo lubonisa ukuthi i-supplementary protein supplementation ayidingeki, futhi ukudla kwansuku zonke kwemithombo ye-amino acid ehlukahlukene kuqinisekisa ukugcinwa okuvamile kwe-nitrogen nokusetshenziswa kubantu abanempilo.
Nakuba ukudla kwemifino kunamaprotheni aphelele futhi kungase kudinge ukwanda kancane ngenxa yekhwalithi ephansi yamaprotheni ezitshalo, kokubili imifino ye-lacto-ovo kanye nemifino zithola amaprotheni anele.
Ukudla kwezitshalo kuqukethe kuphela i-iron engeyona i-heme, ezwela kakhulu kune-heme iron kuma-inhibitors (retarders) kanye nezithuthukisi zokumunca insimbi. Nakuba ukudla kwemifino kuvamise ukuba nensimbi ephezulu kunokudla okungeyona imifino, izitolo ze-ayoni kwabadla imifino ziphansi ngoba i-ayoni esekwe ezitshalweni ayimuncwanga kakhulu. Kodwa ukubaluleka komtholampilo kwalesi simo, uma kukhona, akucaci, ngoba isigameko sokuntuleka kwe-iron anemia siyafana kubantu abadla imifino nabadla inyama. Ukumuncwa kwe-ayoni kungase kuthuthukiswe ngokuqukethwe okuphezulu kwevithamini C.
Ukudla kwezitshalo kungase kube ne-vitamin B12 ebusweni bakho ngendlela yezinsalela zenhlabathi, kodwa lokhu akuwona umthombo othembekile we-B12 kwabadla imifino. Iningi likavithamini B12 elitholakala ku-spirulina, izimila zasolwandle, imifino yasolwandle, i-tempeh (umkhiqizo wesoya ovutshiwe), kanye ne-miso kukhonjiswe ukuthi iyi-analog ye-B12 engasebenzi kakhulu kune-vitamin ephelele.
Nakuba imikhiqizo yobisi namaqanda iqukethe uvithamini B12, ucwaningo lubonisa amazinga aphansi egazi likavithamini B12 kubantu abadla imifino e-lacto-ovo. Abadla imifino abagwema noma banciphise ukudla okuvela ezilwaneni bayelulekwa ukuthi badle izithako zokudla okunomsoco noma ukudla okuqiniswe nge-vitamin B12. Njengoba umzimba womuntu udinga uvithamini B12 omncane kakhulu, futhi izitolo zawo zigcinwa ziphinde zisetshenziswe, kungase kuthathe iminyaka eminingi ukuba kubonakale izimpawu zokuntula. Ukumuncwa kwe-Vitamin B12 kuncipha ngokuya ngeminyaka, ngakho-ke ukwesekwa kunconywa kubo bonke abantu abadala abadla imifino.
I-Lacto-ovo vegetarian bathola i-calcium eyanele, eningi noma ngaphezulu kunalabo abangadli imifino. Kodwa-ke, ama-vegans athola i-calcium encane kune-lacto-ovo yemifino kanye ne-dieters exubile. Kufanele kuqashelwe ukuthi imifino ingase idinge i-calcium encane kunalabo abangadli imifino, ngoba ukudla okunamaprotheni amancane nokudla okune-alkaline konga i-calcium. Ukwengeza, lapho umuntu edla ukudla okuphansi kwamaprotheni kanye ne-sodium futhi enokuzivocavoca okwanele, izidingo zabo ze-calcium zingase zibe ngaphansi kunalabo abaphila impilo yokuhlala futhi badle ukudla okujwayelekile kwaseNtshonalanga. Lezi zici, kanye nezakhi zofuzo, zisiza ukuchaza ukuthi kungani impilo yamathambo ngezinye izikhathi izimele ekuthathweni kwe-calcium.
Njengoba kungakaqinisekiswa ukuthi ingakanani i-calcium vegans edinga, futhi uma kubhekwa ukuthi ukushoda kwayo kuholela ekwehleni kwamathambo kwabesifazane, ama-vegans kufanele adle i-calcium eningi njengoba i-Institute of Medicine isungule iqembu labo leminyaka. I-calcium imuncwa kahle ekudleni kwezitshalo eziningi, futhi ukudla kwe-vegan kuqukethe okwanele kwalesi sakhi uma ukudla okune-calcium kufakwa njalo kukho. Ngaphezu kwalokho, ukudla okuningi okusha kwemifino kuqiniswe nge-calcium. Uma ama-vegans engayitholi i-calcium abayidingayo ekudleni, kunconywa izithasiselo zokudla.
Uvithamini D untula ekudleni (kokubili ukudla kwemifino nokungadli imifino) ngaphandle uma kuhlanganisa ukudla okuqiniswe ngovithamini D. Izidlo zemifino zingase zibe ntula kulesi sakhi, njengoba umthombo wawo ovamile ubisi lwenkomo oluqiniswe ngovithamini D. Kodwa manje ungakwazi thenga ukudla kwe-vegan okune-vitamin D eyengeziwe, njengobisi lwesoya neminye imikhiqizo yezinhlamvu. Ngaphezu kwalokho, ucwaningo lubonisa ukuthi umzimba uthola umthamo oyinhloko kavithamini D ngokuchayeka elangeni, nokuthi kubalulekile ukuwuthola ekudleni kuphela lapho umuntu engatholi ilanga eliningi. Kukholelwa ukuthi ukuthola i-vitamin D eyanele, kwanele ukuveza ilanga ezandleni, emahlombe nasebusweni imizuzu engu-5-15 ngosuku. Abantu abanesikhumba esimnyama, kanye nalabo abahlala ezindaweni ezisenyakatho, ezindaweni ezinamafu noma ezinomusi, cishe badinga ukuchitha isikhathi esiningi elangeni. Ukwakhiwa kwe-vitamin D kuthintwa ukusetshenziswa kwe-sunscreen. Uma izilwane ezidliwa yizilwane zinokuchayeka kancane elangeni, izithasiselo zikavithamini D ziyanconywa. Lokhu kuyiqiniso ikakhulukazi kubantu asebekhulile, imizimba yabo ehlanganisa i-vitamin D kancane kancane.
Ucwaningo lukhombisa ukuthi ukuthathwa kwe-zinc kwabadla imifino kuphansi noma kuyafana nakwabangadli imifino. Ucwaningo oluningi lubonisa ukuthi abantu abadla imifino banamazinga avamile e-zinc ezinweleni zabo, ku-serum, nasematheni. Ngokudla okungenawo i-zinc, izindlela zokunxephezela zingasiza abadla imifino. Kodwa, njengoba i-zinc iphansi ekudleni kwezitshalo, futhi imiphumela yokuntuleka kwe-zinc ayikaqondwa ngokugcwele, abantu abadla imifino kufanele badle i-zinc eningi njengoba kunconywa ekudleni, noma ngisho nangaphezulu.
Ukudla okungenamaqanda kanye nenhlanzi kuphansi ku-omega-3 fatty acids (docosehexaacid, noma i-DHA). Abadla imifino banamazinga aphansi e-lipid egazi ale asidi enamafutha, nakuba kungezona zonke izifundo ezivumelana nalesi sitatimende. I-asidi eyodwa ebalulekile yamafutha, i-linoleic acid, ingaguqulelwa ku-DHA, nakuba amazinga okuguqulwa abonakala engasebenzi kahle futhi ukungenisa kwe-linoleic acid ephezulu kuvimbela lokhu kuguqulwa (36). Umthelela we-DHA ephansi awukahlolisiswa. Kodwa abadla imifino bayelulekwa ukuthi bafake imithombo emihle ye-linoleic acid ekudleni kwabo.
I-Vegetarianism ezikhathini ezahlukene zokuphila.
Ukudla okunomsoco we-vegan noma i-lacto-ovo yemifino kulungele zonke izigaba zokuphila, okuhlanganisa phakathi nokukhulelwa nokuncelisa. Iphinde ihlangabezane nezidingo zokudla okunempilo kwezinsana, izingane kanye nentsha futhi inomthelela ekukhuleni kwazo okuvamile.
Ukuntuleka kokudla okunomsoco kungenzeka kakhulu kubantu abanokudla okulinganiselwe kakhulu. Zonke izingane ezidla inyama kufanele zibe nomthombo onokwethenjelwa kavithamini B12 futhi, uma zingavezwa kancane elangeni, zithole izithasiselo zikavithamini D noma ukudla okunevithamini D. Ukudla kufanele kuhlanganise ukudla okunothe nge-calcium, i-iron, ne-zinc. Yidla izidingo zamandla zezingane ezidla imifino zisiza ukudla okuvamile kanye nokudla okulula okuncane, kanye nokunye ukudla okucolisisiwe nokunamafutha amaningi. Izimiso eziyisisekelo mayelana nokwengezwa okunomsoco okusansimbi, uvithamini D, kanye nokwethulwa kokudla okuqinile ekudleni ziyafana ezinganeni ezivamile nezidla imifino.
Uma sekuyisikhathi sokungenisa amaprotheni ekudleni, izingane ezidla imifino zingathola i-tofu ehlutshiwe, i-cottage shizi, nobhontshisi (ehlutshiwe futhi ecubuziwe). Izingane ezisadla inyama ezisancela ibele kufanele zithole uvithamini B12 uma ukudla komama kungenasidingo, kanye novithamini D uma zithola ukukhanya okuncane elangeni.
I-Vegetarianism ivame kakhulu phakathi kwentsha enenkinga yokudla, ngakho izazi zokudla kufanele ziqaphele intsha enemingcele kakhulu ekukhetheni kwayo ukudla futhi ebonisa izimpawu zokuphazamiseka kwemikhuba yokudla. Nokho, ngokwedatha yamanje, Ukudla i-vegan ngokwakho akuholeli ezinkingeni zokudla.. Uma ukudla kuhlelwe kahle, ukudla imifino kuyisinqumo esifanele futhi esinempilo entsheni.
Ukudla kwemifino nakho kuhlangabezana nezidingo zabasubathi ngesikhathi somncintiswano. Amaprotheni angase adinge ukunyuswa ngoba ukuvivinya umzimba kwandisa i-amino acid metabolism, kodwa ukudla okudla imifino okuhlanganisa izindleko zamandla futhi kunemithombo emihle yamaprotheni (isb., imikhiqizo yesoya, ubhontshisi) kungakunikeza amaprotheni owadingayo ngaphandle kokusebenzisa ukudla okukhethekile noma izithasiselo.
Abasubathi abasebasha kufanele banake ngokukhethekile okuqukethwe kwekhalori kokudla, amaprotheni nensimbi. Abasubathi bemifino bangase babe namathuba amaningi okuba ne-amenorrhea kunabadlali abangewona imifino, nakuba kungezona zonke izifundo ezisekela lokhu kubheka.
Enye indlela yokugcina imijikelezo evamile yokuya esikhathini kungaba ukudla ikhalori ephezulu, amafutha aphakeme, ukudla okunefayibha ephansi, nokunciphisa ukushuba kokujima kwakho. I-Lacto-ovo yokudla imifino kanye ne-vegan ingahlangabezana nezidingo zomsoco namandla kwabesifazane abakhulelwe. Isisindo somzimba wezingane ezisanda kuzalwa ezizalwa imifino ezondlekile zivamile.
Izilwane ezikhulelwe nezincelisayo kufanele zengeze ekudleni kwazo ngama-microgram angu-2.0 kuya kwangu-2.6 kavithamini B12 nsuku zonke. Futhi, uma owesifazane engakutholi ukukhanya kwelanga okuningi, ama-microgram angu-10 kavithamini D nsuku zonke. Izithako ze-folate zinconywa kubo bonke abesifazane abakhulelwe, nakuba ukudla kwemifino ngokuvamile kuqukethe i-folate eningi kunokudla okungezona imifino.
Ukuhlela imifino
Izinhlobonhlobo zezindlela zokuhlela imenyu zizosiza ekuqinisekiseni ukudla okwanele kwabadla imifino. Ngaphezu kwalokho, lezi ziqondiso ezilandelayo zingasiza abadla imifino bahlele ukudla okunempilo: * Khetha ukudla okuhlukahlukene, okuhlanganisa okusanhlamvu, imifino, izithelo, ubhontshisi, amantongomane, imbewu, ubisi namaqanda. * Khetha ukudla okuphelele, okungacolisiwe kaningi, futhi unciphise ukudla okunoshukela omningi, amafutha, nokudla okucoliseke kakhulu. * Khetha ezinhlobonhlobo zezithelo nemifino. * Uma usebenzisa imikhiqizo yezilwane - ubisi namaqanda - khetha lezo ezinamafutha aphansi. Nciphisa ushizi neminye imikhiqizo yobisi namaqanda anamafutha amaningi ngenxa yokuthi anamafutha amaningi futhi anciphisa ukudla kwezitshalo. * Ama-Vegans kufanele afake njalo uvithamini B12 ekudleni kwawo, kanye novithamini D uma ukuchayeka elangeni kulinganiselwe. * Izingane ezincela ibele kuphela ezisukela ezinyangeni ezi-4-6 kufanele zithole izithasiselo zensimbi futhi, uma ukuchayeka elangeni kulinganiselwe, izithasiselo zikavithamini D. Futhi izithasiselo zikavithamini B12 uma ukudla kukamama kungenalo leli vithamini. * Ungawavimbeli amafutha ekudleni kwezingane ezingaphansi kweminyaka emi-2. Futhi ukuze usize izingane ezindadlana zithole amandla nezakhi ezanele, hlanganisa ukudla okunamafutha angacushiwe (njengamantongomane, imbewu, amantongomane namafutha embewu, ukwatapheya, namafutha emifino) ekudleni.
Iphiramidi yokudla yokuhlela ukudla kwe-vegan kanye nemifino
AMAFUTHA, AMAFUTHA, KANYE NEKUDLA OKUMNANDI idla inani elilinganiselwe likaswidi oqinile, ibhotela, imajarini, okokugqoka kwesaladi namafutha okuthosa.
UBISI, IYOGUTHI KANYE NOSHIZI 0-3 ubisi ngosuku - 1 inkomishi iyogathi - 1 inkomishi plain cheese - 1/1 *Abadla imifino abangasebenzisi ubisi, iyogathi noshizi kufanele bakhethe eminye imithombo ecebile nge-calcium.
Ubhontshisi Omile, Amantongomane, IMBEWU, AMAQANDA, KANYE NEZINTO EZILANDELAYO ZENYAMA 2-3 ama-servings ngosuku ubisi lwe-soy - 1 inkomishi ephekiwe ubhontshisi omisiwe noma uphizi - 1/2 inkomishi 1 iqanda noma 2 amaqanda amhlophe amantongomane noma imbewu - 2 tbsp. tofu noma tempeh – 1/4 inkomishi ibhotela lamantongomane - 2 wezipuni
IZINDABA I-3-5 servings ngosuku imifino eluhlaza ebilisiwe noma eqoshiwe - 1/2 indebe yemifino eluhlaza - 1 inkomishi
IZITHELO 2-4 servings ngosuku ijusi - 3/4 inkomishi yesithelo esomisiwe - 1/4 inkomishi eqotshiwe, isithelo esiluhlaza - 1/2 indebe yesithelo esifakwe ethini - 1/2 inkomishi Isithelo esingu-1 esiphakathi njengobhanana, i-apula noma i-orange
ISINKWA, ISIQINISEKISO, IRAyisi, I-PASTA 6-11 isinkwa ngosuku isinkwa - 1 ucezu okusanhlamvu okuphekiwe - 1/2 inkomishi irayisi abilisiwe, pasta, noma ezinye okusanhlamvu - 1/2 inkomishi imikhiqizo kafulawa - 1/2 indebe
______ Ishicilelwe kuJournal of the American Dietetic Association, November 1997, Volume 97, Issue 11 Authors - Virginia K. Messina, MPH, RD, kanye noKenneth I. Burke, PhD, RD Ababuyekezi - Winston J. Craig, PhD, RD; uJohanna Dwyer, DSc, RD; Suzanne Havala, MS, RD, FADA; D. Enette Larson, MS, RD; A. Reed Mangels, PhD, RD, FADA; Iqembu le-Vegetarian Nutrition dietetic practice (Lenore Hodges, PhD, RD; Cyndi Reeser, MPH, RD) Ihunyushelwe olimini lwesiRashiya nguMikhail Subbotin