Ungakulandela Kanjani Ukudla Okuhlaza Kwe-Vegan: Izinzuzo Nezingozi

-Delile

• Kuyini Ukudla Okuhlaza Kwe-Vegan?
• Izinzuzo Zezempilo
• Kwangathi Kungathuthukisa Impilo Yenhliziyo
• Kwangathi Yehlise Ingozi Yakho Yesifo Sikashukela
• Kwangathi Kungasiza Ukwehlisa Isisindo
• Kwangathi Kungathuthukisa Ukugaya
• Izingozi Ezingaba Khona
• Kungaba Nokudla Okungalingani
• Kwangathi Imisipha Ebuthakathaka Namathambo
• Kwangathi Kungakhuthaza Ukubola Kwamazinyo
• Kwangathi Kunganciphisa Ukuzala
• Ungakulandela Kanjani Ukudla Okuhlaza Kwe-Vegan
• Ukudla Okudliwayo
• Ukudla Okufanele Kugwenywe
• Imenyu Yesampula
• Usuku 1
• Usuku 2
• Usuku 3
• Ungadla
• Okusemqoka

Yize ukudla okuluhlaza kwe-vegan kungekusha, kubuyise ukuthandwa muva nje.

Ihlanganisa imigomo ye-veganism naleyo ye-foodism eluhlaza.

Ngenkathi abanye abantu bengakhetha ukuyilandela ngenxa yezizathu zokuziphatha noma zemvelo, iningi liyenzela izinzuzo zalo ezibhekele ezempilo. Lokhu kubandakanya ukulahleka kwesisindo, impilo yenhliziyo ethuthukisiwe kanye nengozi ephansi yesifo sikashukela.

Kodwa-ke, ukudla kwe-vegan okuluhlaza ngokuphelele nakho kungadala izingozi ezithile zezempilo - ikakhulukazi uma kungahlelwanga kahle.

Lo mbhalo ubuyekeza ukudla okungavuthiwe kwe-vegan - kufaka phakathi izinzuzo nezingozi zako.

Kuyini Ukudla Okuhlaza Kwe-Vegan?

I-veganism eluhlaza yi-subset ye-veganism.

Njenge-veganism, ayikufaki konke ukudla okuvela ezilwaneni.

Bese ingeza umqondo noma ukudla okuluhlaza, okusho ukuthi ukudla kufanele kudliwe kungaphekiwe ngokuphelele noma kufudunyezwe emazingeni okushisa angaphansi kuka-104-18 ° F (40-48 ° C).

Umqondo wokudla ukudla okuluhlaza kuphela ubukhona kusukela maphakathi nekhulu leshumi nesishiyagalolunye lapho ungqongqoshe wasePresbyterian kanye nezinguquko kwezokudla uSylvester Graham ekukhuthaza njengendlela yokugwema ukugula (1).

Ukudla okungavuthiwe kwe-vegan kuvamise ukuba nezithelo, imifino, amantongomane, imbewu, okusanhlamvu okuhlumayo nemidumba. Kubuye kube ukwehla ngokwemvelo ekudleni okusetshenzisiwe.

Labo abakhetha ukulandela ukudla okuluhlaza kwe-vegan bavame ukukhuthazwa yizizathu zezempilo.

Bakholelwa ukuthi ukudla okuluhlaza nokufudunyezwe kancane kunomsoco kakhulu kunokuphekiwe.

Ezinye izindlela zokupheka ukudla, ezifana nokwenza ujusi, ukuxubana, ukumunca, ukuqhuma nokuqeda amanzi emzimbeni, kuyasetshenziswa esikhundleni sokupheka.

Abanye abasekeli bakholelwa futhi ukuthi ukudla okuluhlaza kwe-vegan kunikeza zonke izakhamzimba abantu abazidingayo - yingakho izithasiselo zivame ukudikibala.

Ukudla okungavuthiwe kwe-vegan kuqukethe ukudla okungasetshenziswanga, okususelwe ezitshalweni okuluhlaza ngokuphelele noma ukufudunyezwe emazingeni okushisa aphansi kakhulu.

Izinzuzo Zezempilo

Ukudla okungavuthiwe kwe-vegan kuningi ekudleni okunothile okunomsoco. Iphinde ixhunyaniswe nezinzuzo eziningana zezempilo.

Kwangathi Kungathuthukisa Impilo Yenhliziyo

Ukudla okungavuthiwe kwe-vegan kungathuthukisa impilo yenhliziyo ngenxa yokugxila kwayo kwizithelo nemifino - zombili lezi zixhumene ngokungaguquki nengcindezi yegazi ephansi kanye nengozi encishisiwe yesifo senhliziyo nesifo sohlangothi (,).

Le ndlela yokudla ifaka nenqwaba yamantongomane, imbewu, okusanhlamvu okusanhlamvu kanye nemidumba. Ucwaningo lukhombisa ukuthi lokhu kudla kungathuthukisa amazinga e-cholesterol egazini futhi kwehlise nengozi yakho yesifo senhliziyo (,,,).

Ucwaningo lwe-Observational lubika ukuthi ama-vegans angaba nengcuphe engafinyelela kuma-75% yokuthola umfutho wegazi ophakeme kanye nengozi ephansi engama-42% yokufa ngenxa yesifo senhliziyo (,).

Ngaphezu kwalokho, izifundo ezimbalwa ezilawulwa ngokungahleliwe - indinganiso yegolide ocwaningweni lwesayensi - qaphela ukuthi izidlo ze-vegan zisebenza kakhulu ekwehliseni i-cholesterol "embi" ye-LDL (,,,).

Zimbalwa izifundo ezibuke umphumela wokudla okuluhlaza kwe-vegan ikakhulukazi. Kodwa-ke, okuqukethwe kwabo okuphezulu kokudla kwezitshalo okunothile okunomsoco kunganikeza imiphumela efanayo - yize kudingeka izifundo eziningi.

Kwangathi Yehlise Ingozi Yakho Yesifo Sikashukela

Ukudla okungavuthiwe kwe-vegan nakho kunganciphisa ubungozi besifo sikashukela.

Futhi, lokhu kungenzeka kungenxa yokugxila kwayo kwizithelo nemifino, exhunywe engcupheni ephansi yohlobo lwesifo sikashukela sohlobo lwe-2. Ngokwengeziwe, lokhu kudla kunothe nge-fiber - isakhi sokudla esixhunyaniswe namazinga ashukela egazi akhuphukile nokuzwela kwe-insulin ukuzwela (,,,).

Olunye ucwaningo lwakamuva oluxhumene luxhumanise ukudla okudla imifino kanye ne-vegan engcupheni ephansi engu-12% yohlobo lwesifo sikashukela esingu-2, kanti izidlo ze-vegan yizona eziphumelela kakhulu ().

Ngaphezu kwalokho, ukudla okune-vegan kuqukethe amanani amantongomane amahle, imbewu, okusanhlamvu okuhlumekile nemidumba, okungasiza futhi ukwehlisa amazinga kashukela egazini (,).

Lokho kusho ukuthi, zimbalwa izifundo ezibheke imiphumela eqondile yokudla okuluhlaza kwe-vegan.

Kodwa-ke, njengoba kungenzeka ukuthi afake okuningi - uma kungenjalo - izithelo nemifino ecebile ngezakhi zomzimba kanye nefayibha ngokuqhathaniswa nezinye izinhlobo zokudla kwe-vegan, izinzuzo ezifanayo zingalindeleka.

Kwangathi Kungasiza Ukwehlisa Isisindo

Ukudla okuluhlaza kwe-vegan kubonakala kusebenza kakhulu ekusizeni abantu banciphise isisindo futhi bakugcine kude.

Eqinisweni, izifundo zihlala zixhumanisa ukudla okuluhlaza okuluhlaza - kufaka phakathi i-veganism eluhlaza - ukwehlisa inani lamafutha omzimba ().

Kokunye ukuhlola, abantu abalandela ukudla okwahlukahlukene okuluhlaza isikhathi esingaphezu kweminyaka engu-3.5 balahlekelwe ngamakhilogremu angama-22-26 (10-12 kg). Ngaphezu kwalokho, ababambiqhaza abanamaphesenti aphezulu okudla okuluhlaza ekudleni kwabo nabo babenezinkomba zomzimba eziphansi kakhulu (BMIs) (22).

Kwesinye isifundo, abantu abalandela ukudla okungavuthiwe kwe-vegan babenenani eliphelele lamafutha omzimba phakathi kuka-7-99%% kunalabo abadla ukudla okujwayelekile kwaseMelika ().

Ngaphezu kwalokho, izifundo eziningana ezisezingeni eliphakeme zibika ukuthi izidlo ezinamafutha aphansi - kufaka phakathi ukudla okuluhlaza kwe-vegan - zisebenza kakhulu ekwehliseni isisindo (,,,,).

Kwangathi Kungathuthukisa Ukugaya

Inani eliphezulu le-fiber ekudleni okuphelele kwezitshalo kungasiza ekuthuthukiseni ukugaya kwakho.

Ukudla okuluhlaza kwe-vegan kuphakeme kuzo zombili izintambo ezincibilikayo nezingaxazululeki.

Imicu engenakunyakaziswa yengeza inqwaba ezihlalweni zakho futhi isize ukudla kuhambe ngokushesha emathunjini akho, kunciphise amathuba okuqunjelwa.

I-fiber encibilikayo nayo iyasiza, ngoba isiza ukondla amabhaktheriya amahle emathunjini akho ().

Ngokulandelayo, la mabhaktheriya anempilo akhiqiza izakhi zomzimba, njengamafutha we-chain, asiza ukunciphisa ukuvuvukala emathunjini akho. Bangase futhi bathuthukise izimpawu zesifo samathumbu esibuhlungu (IBS), isifo sikaCrohn nesifo sezilonda emathunjini (,,, 32).

Ukudla okuluhlaza kwe-vegan kungahlinzeka ngezinzuzo zezempilo, kufaka phakathi ukwehla kwesisindo, ubungozi obuphansi bohlobo lwesifo sikashukela so-2 nokugaya okuthuthukile nempilo yenhliziyo.

Izingozi Ezingaba Khona

Ukudla okuluhlaza kwe-vegan nakho kungahle kufike nezingozi ezithile - ikakhulukazi uma ungahlelile kahle.

Kungaba Nokudla Okungalingani

Ukudla kwemifino kungafaneleka kuzo zonke izigaba zokuphila - inqobo nje uma kuhlelwe kahle.

Enye yezinto ezidingeka ekudleni okuhleliwe kahle kwe-vegan ukuqinisekisa ukuthi kunikeza wonke amavithamini namaminerali okudingwa ngumzimba wakho. Ungakwenza lokho ngokudla ukudla okuqinisiwe noma izithasiselo ukukhokhela izakhamzimba eziphansi ngokwemvelo kuzo.

UVitamin B12 uyisibonelo esisodwa sesakhi esintula ngokwemvelo ekudleni okuluhlaza kwe-vegan. Ukuthola okuncane kakhulu kwale vithamini kungaholela ekushoneni kwegazi, ukulimala kwesistimu, ukungabi nenzalo, isifo senhliziyo kanye nempilo yamathambo engeyinhle (33,,).

Ngenkathi noma ngubani engaba namazinga aphansi kavithamini B12, ama-vegans angathathi izithasiselo asengozini enkulu yokushoda (,,)

Eqinisweni, isifundo esisodwa sathola ukuthi i-100% yabahlanganyeli abalandela ukudla okuluhlaza kwe-vegan kudle ngaphansi kuka-2.4 mcg kavithamini B12 ngosuku. Ngaphezu kwalokho, ngaphezu kwengxenye eyodwa kwezintathu yabahlanganyeli babengenayo i-vitamin B12 ngesikhathi sokufunda ().

Kodwa-ke, ukusetshenziswa kwezithasiselo kuvame ukudikibala ekudleni okungavuthiwe kwe-vegan, ngenxa yenkolelo yokuthi ungathola zonke izakhamzimba ozidingayo ekudleni okuluhlaza kukodwa. Lokhu kungandisa ubungozi bakho bokushoda kwezakhi.

Ukudla okungavuthiwe kwe-vegan nakho kubonakala kuncane kwi-calcium novithamini D, futhi abagqugquzeli bavame ukudikibalisa ukusetshenziswa kasawoti o-iodized, ongaqhubeka nokubeka engcupheni yokushoda ().

Kwangathi Imisipha Ebuthakathaka Namathambo

Izici eziningana zokudla okungavuthiwe kwe-vegan kungahle kube nemisipha namathambo abuthakathaka.

Okokuqala, le ndlela yokudla ivame ukuba ne-calcium ne-vitamin D ephansi - izakhamzimba ezimbili ezidingekayo emathanjeni aqinile.

Kwesinye isifundo, abantu abadla i-vegan eluhlaza babenokuqukethwe kwamaminerali amathambo aphansi nobuningi kunalabo abalandela ukudla okujwayelekile kwaseMelika ().

Abanye abadla ukudla kwe-vegan eluhlaza bangakwazi ukuthola uvithamini D owanele ekuvezweni yilanga.

Kodwa-ke, abantu abadala asebekhulile, abantu abahlala ezindaweni ezisenyakatho noma labo abanesikhumba esimnyama kungenzeka bangakwazi ukukhiqiza i-vitamin D engaguquguquki ngokwanele lapho kutholakala ilanga kuphela.

Ngaphezu kwalokho, ukudla okungavuthiwe kwe-vegan kuvame ukuhlinzeka ngamaprotheni amancane kakhulu - imvamisa angaphansi kuka-10% wenani lakho lama-calories ngosuku ().

Yize amazinga aphansi amaprotheni anjalo ngokwanele ukuthi angahlangabezana nezidingo zebhayoloji eziyisisekelo, obunye ubufakazi buxhumanisa ukungena okuphezulu namathambo aqinile (40).

Amaprotheni nawo abalulekile ekulondolozeni isisindo semisipha, ikakhulukazi ngezikhathi zokudla okungaphansi kwekhalori okuholela ekwehliseni isisindo - njengokulindelekile kulokhu kudla ().

Kwangathi Kungakhuthaza Ukubola Kwamazinyo

Ukudla okuluhlaza kwe-vegan kungakhuphula namathuba akho okubola kwamazinyo.

Lokhu kungaba yiqiniso ikakhulukazi ekudleni okubandakanya izithelo eziningi ezingama-citrus kanye namajikijolo ().

Lezi zithelo kucatshangwa ukuthi zine-asidi futhi kungenzeka ukuthi zidale ukuguguleka koqweqwe lwawo lwezinyo.

Kwesinye isifundo, abantu abangu-97.7% ekudleni kwe-vegan eluhlaza babone ukuguguleka kwamazinyo ngezinga elithile, uma kuqhathaniswa nama-86.8% kuphela eqenjini lokulawula ().

Kodwa-ke, kudingeka izifundo eziningi ngaphambi kokuba kuthathwe iziphetho ezinamandla.

Kwangathi Kunganciphisa Ukuzala

Kwezinye izimo, ukudla okuluhlaza kwe-vegan kunganciphisa ukuzala.

Kwesinye isifundo, abesifazane abangama-70% abalandela ukudla okuluhlaza kwe-vegan babhekana nokungajwayelekile kumjikelezo wabo wokuya esikhathini. Ngaphezu kwalokho, cishe i-amenorrhea yesithathu ethuthukile - isimo lapho abesifazane beyeka ukuya esikhathini ngokuphelele (43).

Ngokwengeziwe, kwabonwa ukuthi ukuphakama kwesilinganiso sokudla okuluhlaza, imiphumela iba namandla. Abaphenyi babala ukuthi abesifazane abadla ukudla okuluhlaza kuphela babenamathuba aphindwe kasikhombisa okuthola i-amenorrhea kunabanye besifazane (43).

Ososayensi bayaqaphela ukuthi enye yezindlela eziyinhloko ukudla kwe-vegan eluhlaza kungathinta ukuzala kowesifazane ngokuba nama-calories aphansi kakhulu. Lokhu kungadala ukuthi abesifazane banciphise isisindo esiningi, kunciphise amandla abo okuya esikhathini.

Ukudla okungavuthiwe kwe-vegan okungenazo izithasiselo kungaba ngo-vitamin B12, iodine, i-calcium novithamini D omncane futhi kungahlinzeka ngamaprotheni amancane kakhulu kanye nama-calories ambalwa kakhulu, okuholele kuzinkinga eziningi zezempilo. Kungadala nokubola kwamazinyo nezinkinga zokuzala.

Ungakulandela Kanjani Ukudla Okuhlaza Kwe-Vegan

Ukulandela ukudla okungavuthiwe kwe-vegan, kufanele uqale uqinisekise ukuthi okungenani ama-75% wakho konke ukudla okudlayo kuluhlaza noma kuphekwe emazingeni okushisa angaphansi kuka-104-18 ° F (40-48 ° C).

Imikhiqizo yezilwane kufanele igwenywe ngokuphelele, kanti izithelo, imifino, amantongomane nembewu kufanele kube kuningi. Izinhlamvu okusanhlamvu nemidumba kungafakwa kepha kufanele kufakwe emanzini noma kuhlume ngaphambi kokusetshenziswa.

Ukudla Okudliwayo

• Izithelo ezintsha, ezomisiwe, ezinamanzi noma ezingenamanzi
• Imifino eluhlaza, enamanzi noma engenamanzi
• Amantongomane aluhlaza nembewu
• Izinhlamvu nemidumba engaphekiwe (ihlume noma yagcotshwa)
• Amasi amanzuba aluhlaza
• Ama-butter butter
• Amafutha acindezelwe ngamakhaza
• Ukudla okubilisiwe okufana ne-miso, kimchi ne-sauerkraut
• Izimila zasolwandle
• Amanye ama-sweeteners, afana nesiraphu ye-maple emsulwa kanye ne-cocoao eluhlaza engacutshungulwa
• Ama-condiments, kufaka phakathi izivini kanye nesosi eluhlaza engavuthiwe

Ukudla Okufanele Kugwenywe

• Izithelo eziphekiwe, imifino, okusanhlamvu nemidumba
• Izimpahla ezibhakiwe
• Amantongomane othosiwe nembewu
• Amafutha acwengekile
• Usawoti
• Ushukela ocolisisiwe nofulawa
• Iziphuzo ezinamanzi
• Ikhofi netiye
• Utshwala
• Ukudla okusetshenzisiwe kanye nokudla okulula, njengama-chips namakhekhe

Ukudla kwe-vegan okuluhlaza kufaka ukudla okuluhlaza noma ukudla okuphekwe ngaphansi kwezinga elithile lokushisa. Ukudla okuphekiwe, izimpahla ezibhakiwe kanye nemikhiqizo elungisiwe noma ecutshungulwe kakhulu kufanele igwenywe.

Imenyu Yesampula

Imenyu yesampula elandelayo ingakunika umbono wokuthi izinsuku ezimbalwa ekudleni okungavuthiwe kwe-vegan kungabonakala kanjani.

Usuku 1

• Ukudla kwasekuseni: I-tropical green spirulina smoothie
• Isidlo sasemini: Ipea elingavuthiwe, isobho le-avocado
• Isidlo sakusihlwa: I-pizza ye-vegan eluhlaza

Usuku 2

• Ukudla kwasekuseni: I-chia seed pudding enamajikijolo
• Isidlo sasemini: I-Raw nori isonga ngesosi ebabayo
• Isidlo sakusihlwa: I-raw pad thai

Usuku 3

• Ukudla kwasekuseni: Ama-pancake kabhanana eluhlaza ngebhotela le-alimondi
• Isidlo sasemini: I-zucchini eluhlaza evuthayo efakwe nge-basil pesto sauce
• Isidlo sakusihlwa: I-lasagna eluhlaza ngemifino egosiwe, utamatisi omiswe ngelanga kanye nesoso le-cashew-cilantro

Ungadla

• Amabhola wamandla wePecan
• Ama-crackers webha we-vegan eluhlaza
• Izithelo ezingenamanzi
• I-Chia pudding
• Izithelo ama-smoothies
• Amakhukhi we-chocolate chip angabhakwa
• Isaladi ye-Veggie egqoke i-guacamole

Ukudla okuningi okuvame ukusetshenziswa ekudleni kwe-vegan okuphekiwe kungenziwa kungaphekiwe. Imenyu yesampula engenhla inikezela ngemibono yokudla okuluhlaza kwe-vegan nokudla okulula.

Okusemqoka

Ukudla okungavuthiwe kwe-vegan kufaka izithelo ezinempilo, imifino, amantongomane, imbewu nezinhlamvu ezihlumayo nemidumba - okunganciphisa isifo sikashukela nesifo senhliziyo futhi kusize ukwehla kwesisindo nokugaya ukudla lapho kuhlelwe kahle.

Kodwa-ke, uma kuhlelwe kahle, lokhu kudla kungakhuphula ubungozi bokushoda kwezakhi zomzimba, ukungazali kanye nobuthakathaka bemisipha, bethambo namazinyo.

Uma uthatha isinqumo sokuzama ukudla okungavuthiwe kwe-vegan, qiniseka ukuthi ikunikeza ama-calories anele. Kungcono futhi ukwengeza izithasiselo lapho kunesidingo ukuhlangabezana nazo zonke izidingo zakho zansuku zonke zomsoco.