Ukuhlola Amaqiniso ‘Abaguquli Begeyimu’: Ingabe Izimangalo Zaso Ziyiqiniso?

-Delile

• Ukubuyekeza ifilimu
• Amandla efilimu
• Ukulinganiselwa kwefilimu
• Ukubandlulula kocwaningo
• Konke noma lutho ukusondela
• Ukuxoshwa kwezinselelo zokudla kwe-vegan
• Uthini ucwaningo?
• Impilo yenhliziyo
• Ukuvuvukala
• Ingozi yomdlavuza
• Ukudla kwamadlozi
• Ukusebenza ngokomzimba
• Ingabe ukudla kwe-vegan kulungile kuwo wonke umuntu?
• Izakhamzimba zokukhathazeka
• Izingane nentsha
• Abantu abadala asebekhulile nalabo abanezifo ezingamahlalakhona
• Ukudla okunempilo okusekelwe ebufakazini
• Okubalulekile

Uma unentshisekelo kokudla okunomsoco, mhlawumbe uke wabukela noma okungenani wezwa nge "The Game Changers," ifilimu eliyi-documentary ku-Netflix mayelana nezinzuzo zokudla okutshalwe ezitshalweni kubadlali.

Yize izingxenye zefilimu zithembekile, kugxekiwe ngemininingwane yokukhetha i-cherry ukuze ihambisane ne-ajenda yayo, yenze ukuhlanganiswa okubanzi okuvela ezifundweni ezincane noma ezibuthakathaka, futhi kube ngohlangothi olulodwa ekubhekaneni ne-veganism.

Lokhu kubuyekezwa kudonsa kwisayensi yokuthi "Abashintshi Begeyimu" bayashibilika kuphela futhi banikeze ubufakazi obususelwa ebufakazini, obunenjongo ezimangwini ezenziwe kwifilimu.

Ukubuyekeza ifilimu

I- "The Game Changers" yidokodo le-pro-vegan elilandela uhambo lwabasubathi abaningana be-vegan njengoba beziqeqesha, bezilungiselela futhi bencintisana emicimbini emikhulu.

Le filimu ithatha ukuma okuqinile ekusetshenzisweni kwe-veganism nokusetshenziswa kwenyama, ize ifune nokuthi inyama enonile njengenkukhu nenhlanzi ayiyinhle inhliziyo yakho futhi ingaholela emiphumeleni yezempilo empofu.

Ibuye inikeze ukubukeka okubanzi, okusemazingeni aphezulu kwezinye izindawo ezinkulu zocwaningo mayelana nezinzuzo ezingaba khona zokudla kwe-vegan.

Le filimu iphakamisa ukuthi ukudla kwe-vegan kuphakeme kunokudla okune-omnivorous ngoba kukhuthaza impilo yenhliziyo, kwehlisa ukuvuvukala, ingozi yomdlavuza ephansi, futhi kuthuthukise ukusebenza komzimba.

"I-Game Changers," idokhumentari elandela abagijimi abambalwa be-vegan vegan, inikeza umbono obanzi wezinye izinzuzo ezisolwayo zokudla okususelwa ezitshalweni.

Amandla efilimu

Yize sekugxekwe kakhulu, ifilimu ithola izinto ezimbalwa ngokulungile.

Ukudla okuhleliwe kahle kwe-vegan kunganikeza amaprotheni amaningi njengokudla okubandakanya imikhiqizo yezilwane, kanye nawo wonke ama-amino acid ayisishiyagalolunye abalulekile - amabhlogo wokwakha amaprotheni okufanele uwathola ngokudla.

Noma kunjalo, amaprotheni amaningi ezitshalo awaphelele, okusho ukuthi awahlinzeki ngawo wonke ama-amino acid abalulekile ngasikhathi sinye. Ngakho-ke, imifino kufanele idle izinhlobo ezahlukene zemidumba, amantongomane, imbewu nezinhlamvu ezigcwele ukuze ithole la ma-asidi ().

Ukudla okuhleliwe kahle kwe-vegan nakho kunganikeza inani elanele lezakhamzimba ezinjengevithamini B12 ne-iron, kwesinye isikhathi okungaba nzima ukukuthola uma ungadli imikhiqizo yezilwane ().

Ukuhlangabezana nezidingo zensimbi, imifino kufanele idle inqwaba yamalenti noma imifino eluhlaza enamaqabunga. Imvubelo yokudla okunempilo kanye nezithasiselo nakho kunganikeza i-vitamin B12 (, 4).

Ngaphezu kwalokho, ukudla okune-vegan kungavikela ekulweni nesifo senhliziyo neminye imidlavuza uma kuqhathaniswa nokudla okubandakanya imikhiqizo yezilwane (, 6).

Okunye ukufakazela ku- "The Game Changers" kuzwakala kuyiqiniso. Ukudla kwama-vegan kubonakala kunezinzuzo zezempilo zenhliziyo kanye ne-anticancer uma kuqhathaniswa nokudla okunomsoco, futhi ukuhlela ngenkuthalo kungaqinisekisa ukuthi uthola amaprotheni anele nezakhamzimba ezibalulekile.

Ukulinganiselwa kwefilimu

Yize kunemininingwane ethile, i- "The Game Changers" inokulinganiselwa okuningana okubalulekile okungabaza ukuthembeka kwayo.

Ukubandlulula kocwaningo

Ngemizuzu embalwa nje, kuyacaca ukuthi i- "The Game Changers" icindezela i-veganism.

Yize ifilimu icaphuna ucwaningo oluningi, izishaya indiva ngokuphelele izifundo ezinzuzweni zemikhiqizo yezilwane.

Iphinde ikhulume ngokweqile ukubaluleka kwezifundo ezincane, zokubheka.

Lezi zifundo ezimbili okusolwa ukuthi zenziwa ngesikhathi sefilimu uqobo - ezilinganisa ubumnyama begazi labadlali bebhola elikhokhelwayo kanye nokumiswa ebusuku kwabadlali bebhola lasekolishi ngemuva kokudla inyama - kwakungahlelekile futhi kwakungahambisani nesayensi.

Ngaphezu kwalokho, le filimu isola iNational Cattlemen's Beef Association ngokuxhasa ucwaningo olwenziwe ngokuchema nenyama, yize izinhlangano ezisebenza ngezitshalo ezifana neSoy Nutrition Institute nazo zibandakanyekile ocwaningweni ngezingxabano ezingaba khona zentshisekelo ().

Konke noma lutho ukusondela

Ifilimu ithatha ukuma okuqinile emaphethini wokudla kwabantu, ikhuthaza ukudla okuqinile kwe-vegan ngaphandle kwemikhiqizo yezilwane.

“I-Game Changers” ayihlambalazi nje kuphela inyama ebomvu futhi esetshenzisiwe kodwa futhi ithi amaprotheni ezilwane afana nenkukhu, inhlanzi namaqanda ayingozi ngokulinganayo empilweni yakho.

Ngenkathi izidlo ze-vegan zingaba nempilo futhi zisizakale, ubufakazi obuningi busekela izinzuzo zezempilo zokudla kwemifino, okungavimbeli yonke imikhiqizo yezilwane, kanye nokudla okunomsoco (,).

Ukuxoshwa kwezinselelo zokudla kwe-vegan

Ekugcineni, ukugxila kwefilimu kubasubathi abasezingeni eliphakeme kuveza izingqinamba ezithile.

Kuwo wonke ama- "The Game Changers," ukudla okunemifino kwenziwa kubonakale kulula futhi kulula.

Kodwa-ke, abasubathi abafakwe kumabhayisikobho bayakwazi ukuthola ukusekelwa okubalulekile kwezezimali, kanye namaqembu abaqeqeshi, odokotela bokudla, odokotela, nabapheki babo ukuze baqinisekise ukuthi ukudla kwabo kulungiswa ngokuphelele.

Ama-vegans amaningi ngaphandle kokufinyelela kulezi zinsizakusebenza alwela ukuthola amaprotheni anele, uvithamini B12, nezinye izakhamzimba ().

Ngokwengeziwe, ukulandela ukudla kwe-vegan kunganciphisa izinketho zakho lapho udla ngaphandle. Njengalokhu, kungadingeka uthathe isikhathi ukuhlela ukudla kwakho noma ukupheka okuningi ekhaya.

I- "The Game Changers" inezithiyo ezimbalwa eziphawuleka, kufaka phakathi ukwenzelela okuqinile kwe-pro-vegan nokuthembela kwizifundo ezincane, ezingezona ezesayensi.

Uthini ucwaningo?

"I-Game Changers" yenza izimangalo eziningi nezinkomba ngezifundo eziningana. Kodwa-ke, ayivezi zombili izinhlangothi zempikiswano esekwe ezitshalweni uma kuqhathaniswa nomnivorous. Nakhu okushiwo ucwaningo.

Impilo yenhliziyo

"I-Game Changers" ixoxa kaninginingi ngemiphumela ezuzisayo yokudla kwe-vegan emazingeni we-cholesterol nasempilweni yenhliziyo.

Ngempela, ukudla okune-vegan sekuxhume isikhathi eside namazinga aphansi we-cholesterol ephelele ().

Kodwa-ke, ngenkathi ukudla kwe-vegan kuhlotshaniswa ne-cholesterol esezingeni eliphelele kanye ne-LDL (embi), ibuye iboshwe ekunciphiseni i-HDL (okuhle) cholesterol - futhi akubonakali kuthinta amazinga e-triglyceride ().

Ngenye indlela, ukudla okunomkhawulo okuvumela okunye ukudla kwezilwane kungakhuphula amazinga e-HDL (amahle) e-cholesterol, okunganciphisa ingozi yesifo senhliziyo ().

Ngokwengeziwe, ifilimu yehluleka ukusho ukuthi ukudla ushukela ngokweqile kungakhuphula ubungozi besifo senhliziyo kunokudla kwezilwane. Ukudla kwe-vegan, futhi ikakhulukazi ukudla okucutshungulwayo kwe-vegan, kusengaba namanani aphezulu kashukela ongeziwe ().

Ukuvuvukala

"I-Game Changers" ibuye iqinisekise ukuthi izidlo ezisuselwa ezitshalweni zilwa nokuvuvukala, ikakhulukazi uma ziqhathaniswa nokudla okunomsoco - kuze kufike ekuphikiseni ukuthi inyama ebhekwa njengeyinempilo, njengenkukhu nenhlanzi, iyavuvukala.

Lesi simangalo singamanga aluhlaza cwe. Ukudla okuningi - okwezilwane nokwezezitshalo - kungaba nomthelela ekuvukeleni, njengoshukela ongeziwe, ukudla okusetshenzwe kakhulu, kanye namafutha embewu njengamafutha yemifino kanye nesoya (,).

Ngokunjalo, ukudla okuningana kwezilwane nezitshalo kubhekwa kabanzi njengokulwa nokuvuvukala, njengamafutha omnqumo, izithelo nemifino eminingi, amakhambi athile nezinongo, nokudla okunothe ngamafutha omega-3 - kufaka phakathi izinhlanzi ezinamafutha njenge-salmon ().

Uma kuqhathaniswa nokudla okunamafutha aphansi, iphethini yokudla ye-vegan ithuthukisa izimpawu zokuvuvukala. Kodwa-ke, ukudla okunesilwane kakhulu, njengokudla kwe-paleo, nakho kuhlotshaniswa nokwehla kokuvuvukala (, 16).

Ukudla okususelwa ezitshalweni nakuma-omnivorous ngokufanayo kungaba okuvuvukalayo noma okulwa nokuvuvukala ngokuya ngokudla okuhlanganisiwe, kanye nezinye izinto ezifana nokuqukethwe okuphelele kwekhalori.

Ingozi yomdlavuza

Ucwaningo lwabantu lwesikhathi eside lukhombisa ukuthi ukudla okune-vegan kunganciphisa ubungozi bakho nganoma yiluphi uhlobo lomdlavuza nge-15%. Lokhu kuhambisana nezimangalo ezenziwe ku- "The Game Changers" ().

Kodwa-ke, le filimu iphakamisa ngokungeyikho ukuthi inyama ebomvu ibanga umdlavuza.

Ucwaningo luvame ukugoqa inyama ebomvu phakathi nenyama esetshenzisiwe enjengebhekoni, isoseji, nenyama yedizili - exhumene nengozi eyengeziwe yemidlavuza ethile, njengomdlavuza webele nowekholoni (,).

Kodwa-ke, lapho ucwaningo luphenya inyama ebomvu yodwa, ukuzihlanganisa nalawa mdlavuza kuyanyamalala (,).

Ngenkathi ukudla kwe-vegan kunganciphisa ubungozi bakho bomdlavuza othile, ukukhula komdlavuza kuyinkinga enezici eziningi edinga ukuqhubeka nokufundwa. Sekukonke, inyama ebomvu engasetshenziswanga ayibonakali ikhulisa ubungozi bakho bomdlavuza.

Ukudla kwamadlozi

Le filimu iphinde ithi abantu abanawo amazinyo noma amapheshana okugaya afanele ukudla inyama, nokuthi ngokomlando bonke abantu badle ukudla okuyizitshalo.

Eqinisweni, abantu kudala bazingela izilwane futhi badla inyama yazo ().

Ngokwengeziwe, ukwehluka okukhulu kwesifunda kukhona ekudleni okunempilo, kokubili kwesimanje kanye nomlando.

Isibonelo, abantu baseMaasai baseTanzania naseKenya, abangabaqoqi bezingela, badla ukudla okucishe kube okwezilwane kuphela futhi okunamafutha agcwele ().

Ngakolunye uhlangothi, ukudla kwendabuko kwase-Okinawa eJapan ngokuyinhloko kusekelwe ezitshalweni, kuphakame isitashi kusuka kumazambane, futhi kunenyama encane ().

Noma kunjalo, bobabili abantu banamazinga aphansi ezifo ezingamahlalakhona njengesifo senhliziyo nohlobo lwesifo sikashukela esingu-2, okuphakamisa ukuthi abantu bangachuma ezinhlelweni ezahlukahlukene zokudla (,).

Ngokwengeziwe, abantu bangasebenza ku-ketosis - isimo se-metabolic lapho umzimba wakho ushisa amanoni esikhundleni se-carbs - lapho ukudla kwezitshalo okunothile nge-carb kungatholakali. Leli qiniso libonisa ukuthi umzimba womuntu awukuthandi kuphela ukudla okune-vegan ().

Ukusebenza ngokomzimba

Okokugcina, i- "The Game Changers" ithinta ukuphakama kokudla kwe-vegan kokusebenza ngokomzimba, ikakhulukazi kubadlali. Kodwa-ke, kuncike kakhulu ebufakazini obuvela kubasubathi abavezwe kwifilimu kunokuthembela ebufakazini.

Lokhu kungenzeka ngoba kunobufakazi obuncane bokusekela umbono wokuthi izidlo ze-vegan ziphakeme kakhulu ekusebenzeni ngokomzimba.

Futhi, abukho ubufakazi obukhombisa ukuthi ukudla okunomsoco okungcono kunokudla okususelwa ezitshalweni kulokhu uma ikhalori nokuqukethwe kwezakhi kuyalingana.

Inqobo nje uma ukwandisa i-hydration yakho, i-electrolyte, kanye nokudla okunomsoco, izidlo ezisuselwa ezitshalweni kanye nama-omnivorous zibonakala zilingana uma kukhulunywa ngokuzivocavoca umzimba (,,).

Yize izidlo ze-vegan zinganciphisa ubungozi bezinhlobo ezithile zomdlavuza, izimangalo eziningi ku- "The Game Changers" ziyadukisa noma azimele ekuhlolweni kwesayensi.

Ingabe ukudla kwe-vegan kulungile kuwo wonke umuntu?

Yize i- "The Game Changers" ikukhuthalele ukuvumela ukudla kwe-vegan, ikakhulukazi kubagijimi, kungahle kungalungeli wonke umuntu.

Izakhamzimba zokukhathazeka

Izakhi zomzimba eziningana kunzima ukuzithola ekudleni kwe-vegan, ngakho-ke kufanele uhlele ukudla kwakho ngokufanele futhi uthathe izithasiselo ezithile. Amakhemikhali okukhathazeka afaka:

• Amaprotheni. Ukudla kwama-vegan kufanele kuhlelwe ngokucophelela ukufaka wonke ama-amino acid ayisishiyagalolunye, okuyizakhi zokwakha amaprotheni ().
• Uvithamini B12. UVitamin B12 utholakala ngokuyinhloko ekudleni kwesilwane, ngakho-ke imifino ingazuza kokungeziwe. Imvubelo yokudla okunempilo yisinongo se-vegan esivame ukuba ngumthombo omuhle wale vithamini (,).
• I-calcium. Njengoba kunikezwe ukuthi abantu abaningi bathola i-calcium ngemikhiqizo yobisi, ukudla kwe-vegan kufanele kufaka imithombo eminingi ye-vegan calcium, njengokusanhlamvu okuqinile, i-kale, ne-tofu (, 27).
• Insimbi. Okunye ukudla kwezitshalo njengodali kanye nemifino enamaqabunga amnyama kunothile ngensimbi, kodwa le ayoni ayilula kangako ukuyimunca njengensimbi evela emithonjeni yezilwane. Ngakho-ke, ukudla kwe-vegan kubeka engcupheni yokushoda ngensimbi (, 4).
• Izinki. Njengensimbi, i-zinc kulula ukumunca emithonjeni yezilwane. Imithombo yezitshalo ye-zinc ifaka amantongomane, imbewu, nobhontshisi (, 28).
• Uvithamini D. Olunye ucwaningo lukhombisa ukuthi ama-vegans athambekele kakhulu ekushodeni kukavithamini D, yize izengezo nokuvezwa yilanga kungayixazulula le nkinga (,).
• Uvithamini K2. Le vithamini, esiza umzimba wakho ukuthi usebenzise uvithamini D ngempumelelo kakhulu, yenzeka kakhulu ekudleni kwezilwane. Ukwengeza kungumbono omuhle wama-vegans ().
• Omega-3 okunamafutha acid. Lawa mafutha alwa nokuvuvukala angathuthukisa impilo yenhliziyo nengqondo. Yize zitholakala emazingeni aphezulu ezinhlanzi, imithombo ye-vegan ifaka i-chia nembewu yefilakisi (,).

Ukudla okunamandla nokuhlelekile kwe-vegan kuyindlela enhle yabantu abadala abanempilo. Kodwa-ke, abanye abantu bangadinga ukuzijwayeza ngokudla, ikakhulukazi izingane.

Izingane nentsha

Njengoba zisakhula, izinsana, izingane, kanye nentsha inezidingo ezikhuphukile zezakhamzimba eziningana okungaba nzima ukuzithola ekudleni kwe-vegan ().

Ikakhulu, izinsana akufanele zondliwe ukudla kwe-vegan ngenxa yezidingo zazo zamaprotheni, amafutha, nezinhlobonhlobo zezakhamzimba ezinjenge-iron ne-vitamin B12. Yize amafomula wezingane zemifino etholakala e-soy atholakala e-United States, ambalwa kakhulu amafomula we-vegan.

Ngenkathi izingane ezindala nentsha ingalandela ukudla kwe-vegan, kufanele kuhlelwe ngokucophelela ukufaka zonke izakhi zomzimba ezifanele ().

Abantu abadala asebekhulile nalabo abanezifo ezingamahlalakhona

Inqobo nje uma kulinganisiwe, ukudla kwe-vegan kuyamukeleka kubantu abadala asebekhulile.

Olunye ucwaningo lukhombisa ukuthi ukunamathela ekudleni okususelwa ezitshalweni kungasiza ekuvimbeleni ukuzuza kwesisindo okuhlobene nobudala uma kuqhathaniswa nokudla okubandakanya ukudla kwezilwane ().

Ngaphezu kwalokho, ubufakazi bukhombisa ukuthi ukudla okususelwa ezitshalweni noma imifino kungaba ukwelashwa kwezimo ezithile, njenge-fibromyalgia. Iphrotheni ephansi, ukudla okutshalwe ezitshalweni nakho kungasiza abantu abanesifo esingapheliyo sezinso (,).

Uma unanoma yikuphi ukukhathazeka ngezidingo zokudla zeminyaka yakho noma isimo sempilo, thintana nomhlinzeki wakho wezokunakekelwa kwempilo noma isazi sokudla

Ukudla kwe-Vegan kungadinga ukuhlelwa okucophelela ukuvikela ukuswela kwezakhi, ikakhulukazi ezinganeni. Ikakhulu, kufanele uqiniseke ukuthi uthola amaprotheni anele, amafutha omega-3, namavithamini B12, D, no-K2, phakathi kwezinye izakhamzimba.

Ukudla okunempilo okusekelwe ebufakazini

Ngaphandle kwezimangalo ezivela kubameli ezinhlangothini zombili zocingo - kusuka kuma-vegan antant kuya kuma-carnivores ngokweqile - amaphethini amaningi wokudla akhuthaza ukudla okunempilo.

Iningi lokudla okunempilo kunika inani elanele lamaprotheni, kungaba avela emithonjeni yezilwane noma yezitshalo. Futhi aqukethe amafutha enempilo asuka enyameni noma ezitshalweni, njenge-avocado, ukhukhunathi, namafutha omnqumo.

Ngaphezu kwalokho, zigcizelela ukudla okuphelele, kwemvelo njengezinyama ezingalungisiwe, izithelo, imifino, isitashi, nezinhlamvu ezigcwele. Zinqanda nokudla neziphuzo ezicutshungulwe kakhulu, kufaka phakathi isoda, ukudla okusheshayo, nokudla okungenamsoco ().

Ekugcineni, ukudla okunempilo kukhawulela ushukela ongeziwe, oboshelwe ukukhuluphala, ukukhuluphala okungafuneki, kanye nengozi eyengeziwe yohlobo lwesifo sikashukela sohlobo 2, isifo senhliziyo, nomdlavuza (,,).

Ukudla okunempilo kungasuselwa ezitshalweni noma kufake ukudla kwezilwane. Kufanele banikeze amaprotheni anele namafutha anempilo ngenkathi bekhawulela ukudla okucutshunguliwe kanye noshukela ongeziwe.

Okubalulekile

"I-Game Changers," idokhumentari esekela imizamo yabadlali abaningi be-vegan, ilungile ngandlela thile. Kodwa-ke, isayensi ayisiyemnyama nomhlophe njengoba ifilimu ikwenza ibonakale, futhi ezinye izingxabano kwifilimu azilona iqiniso.

Ngenkathi ukudla kwe-vegan kungahlinzeka ngezinzuzo eziningana zezempilo, ifilimu ijwayele ukweqisa lezi zimangalo ngenkathi inganaki ucwaningo ngamanye amaphethini wokudla.

Ukudla okunempilo, noma ngabe kufaka imikhiqizo yezilwane, kufanele kugcizelele ukudla okuphelele, okungalungisiwe kanye nenani elanele lamaprotheni namafutha anempilo ngenkathi kunciphisa ushukela ongeziwe.

"I-Game Changers" ingahle icabangele, kepha i-veganism ikude kakhulu nokudla okunempilo.