Imifino kanye ne-veganism
 

Kulowo nalowo kithi, lo mqondo unencazelo yawo. Abanye banamathela ekudleni kwemifino okususelwa kwimibono yokuziphatha neyokuziphatha, abanye - ngenxa yezizathu zempilo, abanye ngale ndlela bafuna ukugcina isibalo noma bamane balandela inkambiso yemfashini.

Ngisho nochwepheshe abanikezi incazelo ecacile. Kodwa-ke, kuyiqiniso impela ukuthi ukudla imifino kuwuhlelo lokudla olungabandakanyi noma olukhawulela ukudliwa kwemikhiqizo yezilwane. Le ndlela yokuphila kufanele iphathwe ngokuqapha, ngokuzibophezela, futhi futhi yazi futhi ilandele imithetho eyisisekelo ukuze ukudla kwemifino kusebenzele impilo enhle, futhi akubhubhisi.

Kunezinhlobo ezintathu eziyinhloko zemifino:

  • veganism - ukudla okuqinile kwemifino, lapho zonke izinhlobo zenyama zingafakwanga: izilwane, izinhlanzi, izilwane zasolwandle; ngisho namaqanda, ubisi neminye imikhiqizo yobisi ayisetshenziswa, futhi ezimweni eziningi uju; abadla imifino abanjalo babizwa nangokuthi ama-vegans noma ama-vegans.
  • i-lactovegetarianism - imifino, ukudla okuhlanganisa nobisi, kanye nemikhiqizo yobisi;
  • i-lacto-imifino - i-vegetarianism, evumela, ngaphezu kwemikhiqizo yezitshalo, futhi ubisi namaqanda ezinkukhu.

Izinzuzo ze-Vegetarianism

I-Lacto-vegetarianism kanye ne-lacto-ovegetarianism ayiphikisani nemigomo eyisisekelo yokudla okunempilo okunengqondo. Uma usebenzisa ukudla kwezitshalo okuhlukahlukene okudingekayo kumarobhothi ajwayelekile omzimba, khona-ke imifino ingasiza kakhulu. Ukudla kwemifino okuqinile kancane kuyasiza ekwehliseni isisindo, kanye ne-atherosclerosis, i-dyskinesia yamathumbu nokuqunjelwa, i-gout, amatshe ezinso, ikakhulukazi ekugugeni. Ukudla kwama-vegans kucishe kuqede ngokuphelele i-fatty acid ne-cholesterol, ngakho-ke le ndlela yokudla inegalelo ezinyathelweni zokuvimbela i-atherosclerosis nezinye izifo, kepha kuphela uma kusetshenziswa amavithamini namaminerali ngaphezu kokudla.

 

Umthelela empilweni

Ngokudla kwemifino, umzimba ugcwele izakhamzimba namavithamini, kufaka phakathi: ama-carbohydrate, i-omega-6 fatty acids, i-fiber, i-carotenoids, i-folic acid, i-vitamin E, njll. Ithuthukisa inhlalakahle futhi igcine amazinga esisindo esijwayelekile ngokudla okunomsoco okunamafutha ama-asidi, i-cholesterol namaprotheni avela ekudleni okutshalwe ezitshalweni.

Imiphumela yezifundo ezinkulu kakhulu isungule ukuthi izifo ezahlukahlukene kanye nezifo kutholakala kakhulu kubantu abadla inyama:

  • Kubantu abadla imifino ababambelela ekudleni isikhathi esingaphezu kweminyaka emihlanu, kuneziguli ezingaphansi kwama-24% ezinezifo zenhliziyo.
  • Umfutho wegazi wabantu abadla imifino uphansi kakhulu kunabantu abangadli inyama, ngakho-ke umfutho wegazi ophezulu nezinye izimbangela zokushintsha okungazelelwe kwengcindezi yegazi azivamile phakathi kwabo.
  • Kutholakale ukuthi abadla imifino mancane amathuba okuthi bathole umdlavuza ohlukahlukene ngaphandle komdlavuza wamathumbu.
  • Ukudla kwemifino nemifino kunciphisa kakhulu ingozi yokuthuthukisa uhlobo lwesifo sikashukela sohlobo lwe-XNUMX. Ukudla kwemifino kuhlotshaniswa namathuba ancishisiwe wesifo se-metabolic, ukuphazamiseka okuhlukahlukene okuyimbangela yesifo senhliziyo nemithambo yegazi nesifo sikashukela.
  • Ukudla kwemifino kungasiza ekulweni nokukhuluphala. Abantu abakhuluphele ngokweqile abavamile kakhulu kubantu abadla inyama.
  • Kuma-vegetarians angaqinile, i-cataract ivela ngo-30%, kanti kuma-vegans kuncane kakhulu ku-40% kunabantu abafaka ngaphezu kuka-100 g wenyama ekudleni kwabo kwansuku zonke.
  • I-Diverticulosis ivela kakhulu ngama-31% kubantu abadla inyama.
  • Ukuzila ukudla, ngemuva kokudla imifino kuphela, kunomthelela omuhle ekwelashweni kwamathambo.
  • Ukudla okudla imifino kusiza ekumiseni amazinga aphezulu okuchama negazi, kusekela ukwelashwa kwesifo esingapheliyo sezinso.

Imiphumela empilweni yengqondo kanye nesikhathi sokuphila

  • Abalimi bemifino banesimo esihle ngokomzwelo futhi esizinzile kunabangewona inyama.
  • Ukuvinjelwa okuphelele noma okuyingxenye yokusetshenziswa kwenyama kunomthelela ekukhuleni okukhulu kwesikhathi sokuphila. Ukulandela ukudla okudla imifino iminyaka engama-20 noma ngaphezulu kunganweba impilo cishe ngeminyaka eyi-3,6.

Izincomo Eziyisisekelo Zokudla Kwemifino

  1. 1 Kungcono ukunamathela ekudleni kwemifino okungaqinile, njengoba eminye imikhiqizo yezilwane idingeka ekusebenzeni okujwayelekile komzimba.
  2. 2 Ngokuya ngokudla imifino okuqinile, udinga ukufaka ekudleni izakhamzimba ezibalulekile njengamaprotheni, amafutha, kanye nama-multivitamin nokudla okunamavithamini namaminerali amaningi.
  3. 3 Ngesikhathi sokukhulelwa, ukuncelisa nokufundisa izingane ngemifino, kuyadingeka ukunaka iqiniso lokuthi umzimba kamama nengane nawo udinga ukudla okuvela ezilwaneni. Ukuziba lesi sici kungaholela emiphumeleni emibi kakhulu.
  4. 4 Ukufakwa ekudleni kwe-vegetarianism eqinile kanye nempova kunoma yikuphi ubuningi ngeke kukwazi ukunikeza umzimba wonke amavithamini namaminerali adingekayo.

Esikhundleni sezinto ezibalulekile

  • amaprotheni - ingatholwa ngemidumba, isipinashi, ukholifulawa, nokolweni;
  • amafutha - iqukethe uwoyela ohlukahlukene wemifino: umnqumo, i-linseed, ubhekilanga, i-hemp, ukhukhunathi, ukotini, i-walnut, njll .;
  • iron - inani elidingekayo litholakala kumantongomane, imbewu, ubhontshisi nemifino eluhlaza;
  • i-calcium ne-zinc - ingatholakala emikhiqizweni yobisi, kanye nemifino enamaqabunga enombala oluhlaza ocebile, ikakhulukazi i-kale, ne-cress, imbewu, izithelo zaseBrazil kanye, ezomisiwe kanye ne-tofu;
  • Ama-acids ama-omega-3 - imithombo yimbewu yefilakisi, amantongomane ahlukahlukene, ubhontshisi nezinhlamvu;
  • i-vitamin D – umzimba ugcwele imisebe yelanga, kanye nemikhiqizo efana nemvubelo,,, iparsley, igciwane likakolweni, isikhuphasha seqanda.

Izici eziyingozi zokudla imifino kuphela

Uma wenza ukungalingani ekudleni kwakho futhi ulahlekelwe yizinto ezibalulekile empilweni yabantu abadla imifino kuphela, lokhu kuzoholela emiphumeleni eyingozi. Imvamisa, abadla inyama badla, amaprotheni, omega-3 fatty acids ,, amavithamini, njll.

Amathuba okugula okunenkinga yokudla imifino kuphela

  • Ukuntuleka kwamavithamini D no-B12 emzimbeni kuholela ezinkingeni zezinqubo ze-hematopoietic, kanye nokungasebenzi kahle kwesistimu yezinzwa.
  • Ngokushoda kwama-amino acid namanye amavithamini (ikakhulukazi uvithamini D), ukukhula nokuthuthuka kwengane kuyaphazamiseka (noma ngabe ingane isesibelethweni sikanina), okuholela kuma-rickets, i-anemia nezinye izifo ezihambisana nokubhekelwa phansi. Ngokushoda kwezinto ezifanayo kubantu abadala, amazinyo nezinwele ziqala ukuphuma, namathambo abe ntekenteke ngokwengeziwe.
  • Uma wenqaba imikhiqizo yobisi, umzimba awunayo i-vitamin eyanele.
  • Ukuntuleka kwezinto eziqukethe imikhiqizo yezilwane kuphela kungabangela, kubangele ukuncipha kwesisindo semisipha nesifo samathambo.
  • Yize i-calcium, ithusi, i-iron ne-zinc kungatholakala ekudleni okususelwa ezitshalweni, ukugayeka kwazo kungaba phansi kakhulu.
  • Ukudla kwemifino akukwazi ukunikeza umzimba inani elidingakalayo le-calcium etholakalayo yabesifazane abaya esikhathini, kanye nasebekhulile nabagijimi. Ngasikhathi sinye, kunengozi enkulu yokuhlaselwa ngamathambo.

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