Okudingeka Ukwazi Ngokudla Okungavuthiwe Kwe-Vegan

-Delile

• Kuyini Ukudla Okuhlaza Kwe-Vegan, Nokho?
• Izinzuzo Zesidlo Se-Vegan Esingahluziwe
• Ubuthakathaka Bokudliwa Kwe-Vegan Engavuthiwe
• Ngakho-ke, Ingabe Ukudla Okuluhlaza Kwe-Vegan Kungumbono Omuhle?
• Buyekeza kwe-

Kulabo abathanda ukudla kodwa abangakunaki nhlobo ukupheka, umqondo wokungalokothi uzame ukugcoba isiteki sibe siphelele noma ume phezu kwesitofu esishisayo ihora uzwakala njengephupho. Futhi ngokudla kwe-vegan eluhlaza - okubandakanya ukukhahlela amasu akho okupheka ajwayelekile ukuze unciphise futhi ugcwalise izinto ezingaphekiwe ezifana nomkhiqizo omusha, oluhlaza, amantongomane, imbewu, nobhontshisi - leyo nganekwane ingaba ngokoqobo.

Kodwa ingabe ukulahla ukudla okuphekiwe konke kuyilungele impilo yakho? Lapha, isazi sokudla okunika i-DL izinzuzo neziphambeko zokudla okuluhlaza kwe-vegan, kanye nokuthi kufanele yini ukwenze kwasekuqaleni.

Kuyini Ukudla Okuhlaza Kwe-Vegan, Nokho?

Ngokufunda nje igama, ungathola umbono omuhle wokuthi ukudla kwe-vegan eluhlaza kuhlanganisani. Kepha ukukuqeda ngokuqondile, abantu abalandela ukudla kwe-vegan eluhlaza bagwema yonke imikhiqizo ethathwe ezilwaneni - kufaka phakathi inyama, amaqanda, ubisi, uju, ne-gelatin - futhi badla ukudla okusekelwe ezitshalweni kuphela, njengama-vegans ajwayelekile. Umkhabi: Lokhu kudla kungadliwa kuphela kungavuthiwe (funda: akuphekiwe futhi akulungisiwe), kuphelelwe amanzi emzimbeni emazingeni okushisa aphansi, kuxutshwe, kwenziwa ujusi, kuhluma, kumanziswe, noma kufudunyezwe ngaphansi kuka-118 ° F, kusho u-Alex Caspero, MA, RD, ingcwethi yezokudla ebhalisiwe futhi umpheki wezitshalo. Lokho kusho ukuthi izithako ezicutshungulwe, ezenzelwe ukushisa njengoshukela, usawoti kanye nofulawa; i-pasteurized non-dairy milks namajusi; izimpahla ezibhakiwe nezithelo eziphekiwe, imifino, okusanhlamvu nobhontshisi konke akunamikhawulo. (Ngaphezu kwalokho, konke imikhiqizo yezilwane.)

Ngakho-ke ipuleti le-vegan eluhlaza libukeka kanjani? Izithelo nemifino engaphekiwe yonke, amantongomane nembewu, nezinhlamvu ezihlumayo, kusho uCaspero. Isidlo sasekuseni se-vegan eluhlaza singaqukatha isitsha se-smoothie esifakwe ama-groats ahlumekile (okusanhlamvu okuphelele okusene-endosperm, igciwane, ne-bran) namantongomane. Isidlo sasemini singaba nesitsha se-gazpacho esenziwe ekhaya noma isemishi eliqukethe isinkwa esenziwe ekhaya - esenziwe kuphela ngamantongomane nembewu futhi "kuphekwe" ku-dehydrator (Buy It, $ 70, walmart.com). Ukudla kwakusihlwa kungaba yisaladi enkulu efafazwe ngamantongomane aluhlaza nembewu, uyanezela. (Okuhlobene: Amaqiniso Okudla Okudakayo Okudinga Ukuwazi)

Manje, cishe lowo mkhawulo wokushisa ongu-118°F. Nakuba kubonakala kucace ngendlela exakile, kukhona isayensi ethile ngemuva kwayo. Konke ukudla kwezitshalo (nezinto eziphilayo, ngalokho) kuqukethe ama-enzyme ahlukahlukene, noma amaprotheni akhethekile asheshisa ukusebenza kwamakhemikhali. Lawa ma-enzyme asheshisa ukukhiqizwa kwezinhlanganisela ezinikeza izithelo nemifino enambitheka yesiginesha, imibala, nokuthungwa futhi anikeze izinzuzo ezithile zezempilo, njenge-beta-carotene enikeza izaqathi umbala wazo osawolintshi futhi iguqulelwe kuvithamini A emzimbeni. Kodwa lapho ukudla kufudunyezwa, ama-enzyme akuyo akwehlukaniswa, okusiza ukwenza ukudla kugayeke kakhudlwana, kuchaza uCaspero. "Umqondo [ngemuva kokudla okuluhlaza okwe-vegan] ukuthi uma la ma-enzyme engaguquki, kuthiwa ukudla kunempilo emzimbeni," esho. Kodwa akunjalo ngempela.

Ucwaningo kwenza bonisa ukuthi ama-enzyme aphuka emazingeni okushisa aphezulu, inqubo iqala lapho ama-enzyme efinyelela cishe ku-104°F. Isibonelo, lapho ama-chickpeas echayeka ekushiseni okungu-149 ° F imizuzu emihlanu, uhlobo oluthile lwe-enzyme ngaphakathi kwemifino yaphuka ngokuphelele, ngokusho kocwaningo lwephephabhuku. I-PLOS eyodwa. Nokho, lokho akusho ukudla okuphekiwe njalo inokuncipha inani lokudla okunempilo. Ucwaningo lwango-2002 lwathola ukuthi ukubilisa amazambane aphelele ngehora kwenza hhayi anciphisa kakhulu okuqukethwe kwawo kwe-folate. Futhi ucwaningo olwehlukile lwango-2010 lukhombisile ukuthi ama-chickpea okupheka abilayo ku-H20 kwandisa inani lamaprotheni kanye ne-fiber eyayitholakala nge-bioavailable (okusho ukuthi umzimba wawukwazi ukumunca kalula isakhiwo) kodwa yehlisa inani le-bioavailable magnesium ne-vitamin K.

I-TL; i-DR - Ukuxhumana phakathi kokuwohloka kwe-enzyme nezinguquko ezimfanelweni zokudla okunomsoco akuqondile kangako.

Izinzuzo Zesidlo Se-Vegan Esingahluziwe

Njengoba ukudla kwezitshalo kungumongo wokudla okuluhlaza kwe-vegan, abadlayo bangavuna ezinye izinzuzo ezifanayo nalezo ezihambisana nesitayela sokudla imifino noma i-vegan ejwayelekile. Akukhona nje kuphela ukuthi ukulandela ukudla okuningi ekudleni kwezitshalo kunciphisa kakhulu ingozi yesifo senhliziyo nemithambo yegazi kanye thayipha isifo sikashukela sohlobo 2, kodwa njengoba ukudla okuyisisekelo kuqukethe amakholori ambalwa kunemikhiqizo yezilwane, kungase futhi kuholele ekulahlekelweni isisindo, kusho uCaspero. (Okuhlobene: Umhlahlandlela Wabaqalayo Wokwamukela Ukudla Kwemifino)

Futhi, ama-vegans aluhlaza asika ukudla okuningi okusetshenzwe nge-ultra - cabanga: ama-chip ahlanganisiwe, amakhukhi athengwe esitolo, namaswidi - ekudleni kwabo, okungasiza ekunciphiseni ubungozi bezifo ezingalapheki. Isibonelo: ucwaningo lweminyaka emihlanu lwabantu abadala baseFrance abangaphezu kwe-105,000 lubonise ukuthi ukusetshenziswa okuphezulu kokudla okucutshungulwa kakhulu kwakuhlotshaniswa nezingozi eziphakeme zenhliziyo, i-coronary heart, kanye ne-cerebrovascular (ehlobene nobuchopho-negazi, okungukuthi isifo sohlangothi).

Ubuthakathaka Bokudliwa Kwe-Vegan Engavuthiwe

Ngenxa yokuthi kunezinzuzo ezithile zokwandisa ukudla kwakho kwezitshalo akusho ukulandela ukudla okuqukethe kuphela izinhlobo eziluhlaza zazo kungumbono omuhle. "Kunezinzuzo eziningi zezempilo ngokudla izitshalo eziningi, futhi ngingummeli omkhulu walokho," kusho uCaspero. "Kodwa-ke, angiyena ummeli wokukuyisa kuleli zinga elidlulele."

Udaba lwakhe oluyinhloko: Alukho ucwaningo olwanele lwesayensi olukhombisa ukuthi ukudla kwe-vegan eluhlaza kunempilo kunezinye izinhlobo zokudla, okungase kukwenze kukufanelekele kakhulu ukubekela imingcele, usho kanje. "Asinayo idatha ekhombisa ukuthi ukudla kwe-vegan eluhlaza kuhle kakhulu ekuvimbeleni izifo ezingamahlalakhona uma kuqhathaniswa nokudla okujwayelekile kwe-vegan noma ukudla okusekelwe ezitshalweni, engingaphikisa ngokuthi kunomsoco kakhulu," echaza. "Abanye abantu bathi bazizwa bengcono, kodwa asikwazi ukwenza izincomo zokudla ngokuya ngama-anecdotes." (Okuhlobene: Kungani Kufanele Uyeke Ukudla Okuvimbela Unomphela)

Futhi ukuvinjelwa okubandakanyeka ekudleni kukodwa kungazilimaza kukodwa. Okungenani, izimo zomphakathi eziphathelene nokudla (cabanga: amadili omndeni, izindawo zokudlela) zingenza kube nzima ukunamathela kuphethini yakho yokudla, futhi ekugcineni, ungase ugcine uzigweme lezo zimo ngokuphelele, uCarrie Gottlieb, Ph.D., isazi sokusebenza kwengqondo esizinze eNew York City, sitshelwe ngaphambiliniUmumo. Ngaphandle kobunzima bomphakathi obungase buvele, ukuzincisha ukudla kungase kube nomthelela omkhulu empilweni yengqondo; ukuvinjelwa kokudla ngokuzenzela ukudla kuye kwaxhunyaniswa nokukhathazeka ngokudla nokudla kanye ne-dysphoria engokomzwelo, ngokusho kocwaningo olwenziwe Ijenali ye-American Dietetic Association.

Ngaphandle kwemiphumela engokwengqondo nengokomzwelo, ukukhawulela ekudleni kwakho kube izithelo ezingavuthiwe, imifino, amantongomane, imbewu nezinhlamvu kungenza kube nzima ukuthola okwanele - noma uphuthelwe - izakhamzimba ezibalulekile. Isibonelo, kungaba nzima ukuthola ukugcwaliswa kwakho kwamaprotheni nsuku zonke (okungenani amaphesenti ayi-10 wekhalori oyisebenzisayo) ngokumane uthinte okusanhlamvu okuhlumekile, amantongomane, nokudla ama-crudité usuku lonke, nsuku zonke, kusho uCaspero. Ngokuqondile, abadli be-vegan abaluhlaza bangalwela ukuthola i-lysine eyanele, i-amino acid ebalulekile edingekayo ekukhuleni nasekulungiseni izicubu ezitholakala kubhontshisi, imidumba, nokudla kwesoya. Inkinga: “Kumavegan amaningi aluhlaza, kuzoba nzima kakhulu ukudla lokho kudla esimweni ‘esiluhlaza,’ ngakho ungase ungayitholi i-lysine eyanele,” kusho uCaspero. Futhi uma untula i-amino acid, ungathola ukukhathala, isicanucanu, isiyezi, ukulahlekelwa isifiso sokudla, nokukhula kancane, ngokusho kwe-Icahn School of Medicine eNtabeni iSinayi.

I-Vitamin B12 nayo inzima ukuza ngokudla okuluhlaza kwe-vegan, kungeza uCaspero. Umsoco, osiza ukugcina izinzwa zomzimba namaseli egazi uphilile, utholakala kakhulu ekudleni kwezilwane (okusho inyama, amaqanda, imikhiqizo yobisi) nakokunye ukudla okuqinisiwe, njengamabele - konke lokho kungavunyelwe kokuluhlaza, ukudla okusekelwe ezitshalweni. Okufanayo kuya ku-vitamin D oqinisa amathambo (atholakala ezinhlanzini ezinamafutha, ubisi lobisi, kanye namasi amaningi asezitolo athengwe ezitolo) kanye nokuqinisa ubuchopho kwe-DHA omega-3 fatty acids (atholakala ezinhlanzini, oyela bezinhlanzi nase krill Amafutha), uthi. "Yingakho noma ngubani onentshisekelo yokulandela ukudla okungavuthiwe kwe-vegan kufanele aqiniseke ukuthi bangezela ngokufanele [ngalezo zakhi zomzimba], noma ngabe lezo zithasiselo azithathwa njengezingavuthiwe," usho kanje. (I-Head's up: Izithako zokudla azilawulwa yi-Food and Drug Administration, ngakho-ke qiniseka ukuthi ukhuluma nedokhumenti yakho ngaphambi kokuyengeza esimisweni sakho sempilo.)

Ukungasho, amanye amasu we-vegan "okupheka" avame ukuhlanganiswa nezifo ezibangelwa ukudla, ikakhulukazi ukuhluma. Le ndlela ifaka phakathi ukugcina okusanhlamvu, imbewu, noma ubhontshisi embizeni enamanzi izinsuku ezimbalwa nokuzivumela ukuthi ziqhume, kusho uCaspero. Ngenkathi inqubo yenza ukuthi ukudla okuluhlaza kugayeke kalula (ngoba kuphula enye ye-endosperm eqinile, enesitashi), izimo ezifudumele, ezinomswakama ezidingekayo zakha indawo ekahle yokukhula kwamagciwane ayingozi - kufaka phakathi Salmonella, IListeria, futhi E.coli - lokho kungadala ubuthi ekudleni, ngokusho kwe-FDA. Yikes.

Ngakho-ke, Ingabe Ukudla Okuluhlaza Kwe-Vegan Kungumbono Omuhle?

Ukudla izithelo ezintsha nemifino kuza nezinzuzo zezempilo futhi ukudla i-vegan eluhlaza ngokungangabazeki kuzokwandisa ukudla kwakho, kusho uCaspero. Kodwa uma kucatshangelwa isimo sayo esinemingcele namandla okudala ukuntula izakhi, uCaspero ngeke atuse noma ubani ukuthi aqale ukulandela ukudla kwevegan eluhlaza. Ngokuqondile, abantu abasesikhathini sokukhula sempilo futhi ikakhulukazi badinga ukushaya izinhloso zabo zamaprotheni - okusho ukuthi intsha ethomba ukuthomba, izingane, nabesifazane abakhulelwe nabancelisayo - kufanele nakanjani bagweme ukudla, uyanezela. “Angivimbeli muntu ukuthi adle ukudla okuluhlaza,” uyachaza. "Impela ngiyawuphikisa umbono wokuthi lokho kungamaphesenti ayi-100 okudla kwakho."

Kepha uma ufuna ngempela ukudla okwe-vegan okuluhlaza, iCaspero ikunxusa ukuthi uhlangane nodokotela wezokudla obhalisiwe noma udokotela wakho ngaphambi kokuba uqale ukulayisha ezitsheni zeMason ngokusethwa kwakho kokuhluma futhi ufunge ukuthi awusoze wasebenzisa kuhhavini futhi. "Ngicabanga ukuthi kubaluleke kakhulu ukubona uchwepheshe [ngaphambi kokuthatha ukudla kwe-vegan eluhlaza]," kusho yena. “Ngibona abagqugquzeli abaningi nabantu ku-Instagram abakhuluma ngokwenza lokhu, kodwa ngoba kuyabasebenzela, lokho akusho ukuthi yilokho okumele ukulandele. Kubaluleke kakhulu - kunoma yikuphi ukudla okulandelayo - ukukhumbula ukuthi ama-anecdotes akuyona isayensi. "

Buyekeza kwe-