Namuhla, kunesithakazelo esikhulayo emphakathini emthelela empilweni yemvelo. Abanye bakhathazeke kakhulu ngokuphathwa ngonya kwezilwane emapulazini. Abanye abaningi banesithakazelo ngokuyinhloko empilweni yabo siqu kanye nezinguquko ezingenziwa ukuze kuthuthukiswe izinga lokuphila. Beqhutshwa ukucabangela okunjalo, abantu bathuthela ekudleni okusekelwe ezitshalweni. Abanye babo baba abantu abadla imifino, bangafaki yonke imikhiqizo yezilwane ekudleni kwabo. Ingabe ukudla okusekelwe ezitshalweni kunikeza izinzuzo ezengeziwe zezempilo? Nakuba izifundo zama-vegan zimbalwa futhi zikude phakathi, zibonisa izinto ezithile ngokucacile. Ngakho-ke, sibona ukuthi ama-vegans athambile kakhulu kunabameleli bazo zonke ezinye izigaba, amazinga abo omfutho wegazi aphansi, kanye nokuqukethwe kwe-cholesterol ne-low-density lipoprotein cholesterol egazini uma kuqhathaniswa ne-lacto-vegetarians, futhi iphansi kakhulu kunabantu. abadla inyama yokudla (ama-omnivores). Zonke lezi zici zihlangene zinomthelela ekwehleni kwengozi yokuba nesifo senhliziyo nemithambo yegazi. Isisindo esisesilinganisweni sibuye sisiza ekunciphiseni ingozi yomdlavuza nesifo sikashukela. Le miphumela enenzuzo ingachazwa ngokwengxenye ukuthi ukudla kwe-vegan kuphezulu ku-magnesium, i-potassium, i-fibre yokudla, i-vitamin B9, i-antioxidant amavithamini E no-C, kanye nama-phytochemicals akhuthaza impilo. Imifino nemifino, okusanhlamvu, izithelo namantongomane - konke lokhu kudla kuvikela umzimba ezifweni ezinkulu ezingapheli. Abantu abadla lokhu kudla bavame ukuba nesifo senhliziyo esincane, unhlangothi, isifo sikashukela, ukukhumuzeka kwamathambo, nezinye izinhlobo zomdlavuza kunalabo abadla ukudla okunezitshalo ezimbalwa. Ngaphezu kwalokho, ukusetshenziswa kwezinongo ezifana ne-turmeric, i-ginger, u-garlic no-anyanisi kuvikela nomdlavuza, isifo sohlangothi nesifo senhliziyo. Ukukhipha inyama ekudleni kungase kungaholeli ekwehleni kwamafutha agcwele kanye ne-cholesterol uma umuntu ethatha inani elanele lobisi, amaqanda noshizi. Kodwa-ke, uma udla imikhiqizo yobisi enamafutha aphansi kanye namaqanda amhlophe (ngaphandle kwesikhupha), ukudla kwakho amafutha agcwele kanye ne-cholesterol kuzoncipha kakhulu. Ukusetshenziswa kobisi kuhlotshaniswa nengozi yokuthola i-listeriosis kanye ne-salmonellosis, kanye nokungezwani komzimba okubangelwa amaprotheni obisi kanye nezinsalela zama-antibiotic obisini. Ukusetshenziswa kwamaqanda nakho kugcwele i-salmonellosis. Abesifazane asebekhulile, abesifazane abakhulelwe kanye nezingane basengozini kakhulu kulokhu, ngenxa yokuzivikela okubuthakathaka. Ingabe kukhona okungahambi kahle ekudleni kwe-vegan? Imibuzo ihlezi iphakama mayelana nokudla kwe-vitamin D, i-calcium kanye nengozi ehambisanayo yokuphuka kwamathambo kuma-vegans. Ukukhipha imikhiqizo yobisi ekudleni kusho ukuthi umthombo omuhle kakhulu we-calcium uyasuswa ekudleni. Nokho, kulula ngezilwane ezidla inyama ukuthola umthamo wazo we-calcium wansuku zonke ngokudla imifino enamahlamvu eluhlaza okumnyama (njengama-Brussels sprout, i-bok choy, ne-broccoli), amawolintshi nama-apula anovithamini, ubhontshisi wesoya nelayisi. I-tofu, amawolintshi, i-tahini, amakhiwane, nobhatata kunikeza umzimba inani elanele le-calcium. Ucwaningo olubanzi lwase-UK lwathola ukuthi ukuphuka kwamathambo okuvamile akuvamile phakathi kwezilwane, inqobo nje uma kudla ngaphezu kwe-525mg ye-calcium ngosuku. Ngaphandle kwe-calcium, ezinye izingxenye zokudla okusekelwe ezitshalweni okucatshangwa ukuthi zivikela impilo yamathambo i-potassium, uvithamini K, ne-magnesium, etholakala emakhambi adliwayo njenge-thyme, sage, ne-rosemary.
Izitshalo ezinothe nge-magnesium ne-potassium ziwumthombo wezinsalela ze-alkaline ezivikela amathambo ekulimaleni. Lezi zinsalela ze-alkali zibaluleke kakhulu ezinso emzimbeni osekhulile, okunzima ukumunca i-asidi eyeqile. Imifino enamahlamvu ecebile ngovithamini K ikhuthaza ukwakheka kwe-osteocalcin, iphrotheni ebalulekile yamathambo. Abesifazane abadla inani eliphezulu likavithamini K (imifino enamahlamvu aluhlaza okungenani kanye ngosuku) banengozi encishisiwe engama-45% yokuphuka inqulu uma kuqhathaniswa nabesifazane abadla inani eliphansi likavithamini K (labo abadla imifino enamaqabunga aluhlaza izikhathi ezingaphansi kokukodwa. ngesonto). Isoya ilusizo ikakhulukazi uma kukhulunywa ngokulahleka kwethambo lamaminerali, ikakhulukazi kwabesifazane abangemva kokuya esikhathini. Ama-isoflavone ku-soy nawo anomthelela omkhulu enqubweni yokwakheka kwamathambo futhi avimbele ukubhujiswa kwawo. Izithako ezimbili zesoya ngosuku zinikeza izinzuzo ezifanele. I-Vitamin D, edingekayo ukuze kusetshenziswe i-calcium metabolism, ingatholakala ezinkomeni eziqinile, imajarini neziphuzo zesoya. Ebusika, kubaluleke kakhulu ukudla ukudla okunothe ngovithamini D, ngoba ebusika umzimba uhlanganisa inani elincane lale vithamini (noma cha nhlobo). Ukushoda kwe-ayoni kuyinkinga yawo wonke umuntu, ikakhulukazi kwabesifazane abaseminyakeni yokuzala. Ukukhishwa ekudleni kwemikhiqizo yobisi akuthinti okuqukethwe kwe-iron emzimbeni, ngoba ubisi luwumthombo ompofu kakhulu wensimbi. Ngaphezu kwalokho, i-ayoni emaqandeni ayimuncwa kahle umzimba. Ngakho-ke, i-vegan ayikho engcupheni enkulu yokuntuleka kwensimbi kune-lacto-vegetarian. Inkinga enkulu yabantu abadla ukudla kwezitshalo kuphela uvithamini B12. Nakuba inyama, ubisi namaqanda kuqukethe inani elikhulu lale vithamini, izitshalo azinayo nhlobo. Ukuntuleka kwevithamini B12 kungaholela emiphumeleni engathi sína njenge-dementia praecox, ukuphazamiseka kokuxhumanisa, ukukhohlwa, ukuphazamiseka kwesimiso sezinzwa, ukulahlekelwa inkumbulo, ukudideka, ukungakwazi ukugxilisa ingqondo kanye nokungakwazi ukulinganisa lapho uhamba. Izilwane ezifuywayo zidinga ukudla ukudla okuqiniswe ngovithamini B12 nsuku zonke - iziphuzo zesoya nelayisi, okusanhlamvu nezifaniso zenyama. Kubalulekile ukufunda amalebula ukuze uqinisekise ukuthi uthola okwanele kwalokhu kudla. Eqinisweni, bonke abantu abaneminyaka engu-12 nangaphezulu kufanele badle ukudla okunovithamini B12 ophakeme ngoba izisu zabo azikhiqizi i-asidi eyanele ukumunca uvithamini B3 emikhiqizweni yezilwane. Ukuthola i-omega-XNUMX fatty acids enochungechunge olude kubalulekile empilweni yenhliziyo, ubuchopho, nempilo yokubona. Umthombo wamafutha acid yinhlanzi, kodwa kulezi zinsuku, abadla imifino bangathola i-docosahexaenoic acid olwandle. Ngaphezu kwalokho, umzimba uyakwazi ukuguqula i-alpha-linolenic acid ibe i-docosahexaenoic acid, nakuba lokhu kuyinqubo engasebenzi kahle.
I-Alpha-linolenic acid ingatholakala ezitshalweni ezihlukahlukene, njenge-flaxseeds, amafutha e-canola, ama-walnuts, i-tofu, iziphuzo ze-soy. Ngokukhetha ukudla ngokuhlakanipha, umuntu odla imifino angakwazi ukuqeda yonke imikhiqizo yezilwane ekudleni kwakhe futhi aqhubeke edla ngokwanele. Ukungakhethi kahle ukudla kuholela ekuntulekeni okuthile kwezakhamzimba, okulimaza impilo. Ukudla okusekelwe ezitshalweni kunciphisa ubungozi bezinkinga ezihlobene nobudala njengokukhuluphala ngokweqile, umfutho wegazi ophakeme, nesifo senhliziyo nemithambo yegazi.