Namuhla, i-veganism isithandwa kakhulu kunangaphambili. Kusukela ngo-2008, inani lama-vegans e-UK kuphela lenyuke ngo-350%. Ukugqugquzela abantu ukuthi badle i-vegan kuyahlukahluka, kodwa okuvame kakhulu inhlalakahle yezilwane kanye nemvelo.
Kodwa-ke, abantu abaningi babheka i-veganism njengokudla okunempilo. Ucwaningo lubonisa ukuthi ukudla okuhleliwe kahle kwe-vegan kunempilo ngempela, futhi uma udla inyama nobisi isikhathi esiningi sempilo yakho, ukuhamba nge-vegan kungenza umehluko omkhulu emzimbeni wakho.
Amasonto ambalwa okuqala
Into yokuqala umqashi we-vegan angase ayiqaphele ukukhushulwa kwamandla okuvela ekunqumeni inyama egayiwe nokudla okuningi kwezithelo, imifino, namantongomane. Lokhu kudla kwandisa amazinga akho amavithamini, amaminerali, kanye ne-fiber, futhi uma uhlela ukudla kwakho kusenesikhathi, kunokuthembela ekudleni okugayiwe, ungagcina amazinga akho amandla engashintshi.
Ngemva kwamasonto ambalwa ukugwema imikhiqizo yezilwane, amathumbu akho cishe azosebenza kangcono, kodwa ukuqunjelwa njalo nakho kungenzeka. Lokhu kungenxa yokuthi ukudla kwe-vegan kugcwele i-fiber nama-carbohydrates, abilayo futhi angabangela isifo samathumbu esicasulayo.
Uma ukudla kwakho kwe-vegan kufaka inani elifanele lokudla okucutshunguliwe kanye nama-carbohydrate acwengisisiwe, izinkinga zokusebenza kwamathumbu zingase zihlale, kodwa uma ukudla kwakho kuhlelwe kahle futhi kulinganiswe, umzimba wakho uzogcina ulungise futhi uzinze.
Ezinyangeni ezintathu kuya kweziyisithupha kamuva
Ngemuva kwezinyanga ezimbalwa zokudla i-vegan, ungathola ukuthi ukwandisa inani lezithelo nemifino kanye nokunciphisa ukudla okugayiwe kusiza ukulwa nezinduna.
Nokho, ngalesi sikhathi umzimba wakho ungase uphelelwe uvithamini D, njengoba imithombo eyinhloko kavithamini D kuyinyama, inhlanzi, nemikhiqizo yobisi. I-Vitamin D ibalulekile ekugcineni amathambo, amazinyo, nemisipha enempilo, futhi ukuntula kungandisa ingozi yomdlavuza, isifo senhliziyo, i-migraines, nokucindezeleka.
Ngeshwa, ukuntuleka kwevithamini D akubonakali ngaso sonke isikhathi. Umzimba ugcina uvithamini D cishe izinyanga ezimbili kuphela, kodwa lokhu kubuye kuncike esikhathini sonyaka, njengoba umzimba ungakhiqiza uvithamini D ekukhanyeni kwelanga. Kubalulekile ukwenza isiqiniseko sokuthi udla ukudla okuqinile ngokwanele noma uthatha izithasiselo, ikakhulukazi phakathi nezinyanga zasebusika.
Ezinyangeni ezimbalwa, ukudla okulinganiselayo, okunosawoti omncane, ukudla okugayiwe kwe-vegan kungaba nomthelela obonakalayo omuhle empilweni yenhliziyo futhi kunciphise ingozi yesifo senhliziyo, unhlangothi, nesifo sikashukela.
Izakhamzimba ezifana ne-iron, i-zinc ne-calcium ziphansi kakhulu ekudleni kwe-vegan, futhi umzimba uqala ukumunca kangcono emathunjini. Ukuzivumelanisa nezimo komzimba kungase kwanele ukuvimbela ukuntula, kodwa futhi ukuntuleka kwezinto kungagcwaliswa ngezithako zokudla okunomsoco.
Izinyanga eziyisithupha kuya eminyakeni eminingana
Kulesi sigaba, izinqolobane zomzimba zikavithamini B12 zingancipha. I-Vitamin B12 iyisakhamzimba esibalulekile ekusebenzeni kahle kwegazi namangqamuzana ezinzwa futhi ekuqaleni itholakala emikhiqizweni yezilwane kuphela. Izimpawu zokuntuleka kwe-B12 zihlanganisa ukuphelelwa umoya, ukukhathala, inkumbulo ebuthakathaka, nokugedla kwezandla nezinyawo.
Ukuntuleka kwe-B12 kuvinjelwa kalula ngokudla njalo ukudla okuqinile noma izithasiselo. Ukugwema ukushoda kwale vithamini kubaluleke kakhulu, njengoba kungadelela izinzuzo zokudla kwe-vegan futhi kubangele ukulimala okukhulu kwezempilo.
Ngemva kweminyaka embalwa yokuphila kwe-vegan, izinguquko ziqala ukwenzeka ngisho nasemathanjeni. Uhlaka lwamathambo ethu luyinqolobane yamaminerali, futhi singaluqinisa nge-calcium ekudleni kwethu kuze kube yilapho sineminyaka engu-30 ubudala, kodwa-ke amathambo alahlekelwa amandla awo okumunca amaminerali, ngakho ukuthola i-calcium eyanele esemncane kubaluleke kakhulu.
Ngemva kweminyaka engu-30, imizimba yethu iqala ukukhipha i-calcium emathanjeni ukuze isetshenziswe emzimbeni, futhi uma singayifaki i-calcium egazini ngokudla ukudla okuqiniswe ngayo, ukuntuleka kwayo kuyogcwala i-calcium emathanjeni, okubangela ukuze babe brittle.
Ukushoda kwe-calcium kubonakala kuma-vegans amaningi, futhi, ngokwezibalo, kunamathuba angama-30% okuphuka kunabantu abadla inyama. Kubalulekile ukucabangela ukuthi i-calcium evela emithonjeni yezitshalo inzima kakhulu ukuthi umzimba uyithole, ngakho-ke kunconywa ukuba udle izithako noma inani elikhulu lokudla okune-calcium.
Ibhalansi ibalulekile uma uzophila impilo ye-vegan futhi unakekele impilo yakho. Ukudla kwe-vegan okulinganiselayo kuzozuzisa impilo yakho ngokungangabazeki. Uma unganakile ngokudla kwakho, ungalindela imiphumela engathandeki ezokwenza impilo yakho ibe mnyama ngokuphawulekayo. Ngenhlanhla, kunemikhiqizo eminingi ye-vegan emnandi, ehlukahlukene, nenempilo emakethe namuhla ezokwenza ukuhamba kwe-vegan kube injabulo.