Khula Ukudla

-Delile

• Yikuphi ukudla okudliwayo?
• Yikuphi ukudla okugwenywayo?
• Ziyini izinzuzo zezempilo ezingaba khona?
• Ziyini izingozi nemiphumela emibi engaba khona?
• Ngubani okufanele azame ukudla okuchumayo?
• Ukuthatha

Ukubuka konke

Ukudla okuchumayo uhlelo oluhlaza, lwe-vegan yokuphila olwenziwe ngumsubathi wangaphambilini uBrendan Brazier. Kuchazwe encwadini yakhe enegama elifanayo, enikeza abafundi ukudla kwasekuseni, kwasemini, kwasebusuku, kwesobho, kanye nezindlela zokupheka okulula ngaphezu kohlelo lokudla kwamasonto angu-12 okumele lulandelwe njengoba beqala ekudleni.

Abantu abalandela ukudla okuchumayo ababali ama-calories noma banciphisa izingxenye. Esikhundleni salokho, bayakhuthazwa ukuthi badle ukudla okuncane okuncane nsuku zonke ukugcina ushukela wegazi namandla abo engaguquguquki usuku lonke.

Uhlelo luthi lusiza ekwehliseni isisindo, amazinga wamandla, ukunciphisa ukucindezeleka, ukuzinza koshukela wegazi, kanye nempilo yenhliziyo. Iphinde ithi inikeze izinzuzo zezempilo zizonke.

Yikuphi ukudla okudliwayo?

Abantu abadla ukudla okuchumayo badinga ukudla okususelwa ezitshalweni, ukudla okuphelele okuluhlaza noma okuphekwe kancane emazingeni okushisa aphansi-ngamanye amagama, ukudla okusondele kakhulu esimweni sabo semvelo ngangokunokwenzeka.

Kulolu hlelo, uzonamathela kokudla okunothile okunomsoco njenge:

• ubhontshisi
• imbewu
• imifino eluhlaza
• imifino
• izithelo
• Hemp
• amafutha acindezelwe kakhulu
• uviniga we-apula cider
• imifino yasolwandle
• irayisi elinsundu

Isidlo ngasinye kufanele sibe namaprotheni aphezulu, inqwaba yefayibha, namafutha enempilo ngaphandle kwemikhiqizo yezilwane.

Inhloso yalokhu kudla ukudla ukudla okuluhlaza, okune-vegan okuletha zonke izakhamzimba ezidingwa ngumzimba wakho ngaphandle kwesidingo sokungezelelwa kwamavithamini, amaminerali, noma izakhamzimba.

Uma uhlela ukulandela ukudla okuchumayo, uzothola ukuthi kukhona uhlu olude lokudla okutshalwe ezitshalweni ukuze uhlale unelisekile ngokuhamba kosuku.

Yikuphi ukudla okugwenywayo?

Uma ukhetha ukulandela ukudla okuchumayo, kuzodingeka uqede yonke imikhiqizo yezilwane, kufaka phakathi:

• inyama (inyama yenkomo, ingulube, iwundlu, inyathi, njll.)
• inhlanzi (inhlanzi emhlophe, isalmon, i-tuna, njll.)
• kwasolwandle kanye ne-shellfish (imfanzi, ama-oysters, i-calamari, ama-scallops, inkalankala, njll.)
• amaqanda, izinkukhu (inkukhu, i-turkey, njll.)
• imikhiqizo yobisi (ushizi, iyogathi, ubisi, ukhilimu, i-kefir, njll.)

Ngaphezu kwalokho, uzogwema ama-carbohydrate acwengekile kanye nokudla okunesitashi noshukela. Uzodinga futhi ukunciphisa ukudla okuphekwe emazingeni okushisa aphansi. Ngenkathi zivunyelwe ngamanani amancane ekudleni okuchumayo, ukusetshenziswa kaningi kuyadikibala.

Ekugcineni, uzokhuthazwa ukusika noma ukunciphisa ukudla okucutshunguliwe ngangokunokwenzeka ngoba eziningi ziqukethe izithasiselo futhi zinoshukela omningi, usawoti, namafutha.

Ziyini izinzuzo zezempilo ezingaba khona?

Abantu abadla ukudla okususelwa ezitshalweni ngokuvamile bayakwazi ukugcina izisindo ezinempilo futhi babe nomfutho wegazi ophansi kanye ne-cholesterol kunaleyo engadli. Ukudla kwama-Vegan bekumele kunciphise izehlakalo zohlobo lwesifo sikashukela sohlobo 2, umfutho wegazi ophakeme, ukukhuluphala ngokweqile, nokufa ngesifo senhliziyo, noma ngabe kudingeka kwenziwe izivivinyo ezinkulu ukuze kutadishwe izinzuzo zezempilo zesikhathi eside ngokujula okungaphezulu.

Isivivinyo sakamuva, esincane sikhombise indlela yokuphila ye-vegan ukuthi isebenze ekulawuleni ushukela wegazi kubantu abanesifo sikashukela sohlobo lwe-2, kepha ucwaningo olwengeziwe luyadingeka kuleyo ndawo ethile.

Labo abamukelayo bangabuye bathole izinzuzo ezingeziwe zokwehlisa inani lemithi kadokotela okufanele bayithathe, ukunciphisa izimo zezempilo ezingamahlalakhona, nokunciphisa ubungozi bokuba nomdlavuza.

Ukuqeda ukudla okucutshunguliwe ekudleni kwakho kunganciphisa ukudla kwakho usawoti, ushukela, namafutha angenampilo futhi kuhlubule izithako zokufakelwa, ezisetshenzisiwe ezingekho ekudleni okuphelele ngokwemvelo.

UBrendan Brazier, umdali wokudla okuchumayo, uqinisekisa ukuthi ukulandela uhlelo kusiza ukunciphisa amazinga okuxineka nokukhathazeka. Kodwa-ke, lezi izinzuzo ze-anecdotal ezingasekelwa ucwaningo.

Ziyini izingozi nemiphumela emibi engaba khona?

Abantu abashintshela ekudleni kwe-vegan bangazithola besengozini yokushoda kwezakhi. Lokhu kuyiqiniso ikakhulukazi kumsoco otholakala emikhiqizweni yezilwane, njenge-iron, i-vitamin D, i-calcium, i-DHA, ne-vitamin B-12.

Yize ukudla okuchumayo kudikibala ukwengeza, ungathola ukuthi udinga ukwengeza ezinye zalezi zakhi zomzimba ukuze uhlangabezane nezidingo zansuku zonke ezinconyiwe.

Njenganoma yiluphi ushintsho ekudleni, hlanganisa ukudla okuchumayo kancane kancane empilweni yakho kunokuba wenze ushintsho olweqile ngasikhathi sinye. Qala ngokungeza eyodwa noma ezimbili ukudla okulula okuvunyiwe noma ukudla ngasikhathi sinye bese uhamba kancane uze ufinyelele ekudleni okugcwele.

Ungathola ukucindezeleka kwamathumbu (ukuqunjelwa, ukushintsha imikhuba yamathumbu, njll.), Ukucasuka, kanye nekhanda njengoba wenza izinguquko, ikakhulukazi uma ushintsha kakhulu ngesikhathi esifushane kakhulu isikhathi.

Ngubani okufanele azame ukudla okuchumayo?

Abantu abane-high blood pressure, cholesterol ephezulu, isifo senhliziyo, uhlobo 2 sikashukela, izimo ezingalapheki, noma abakhuluphele bangazuza ekudleni okuchumayo.

Ngaphandle kwalokho abantu abaphilile abafuna ukuhlanza ukudla kwabo futhi bathole izakhamzimba ezithe xaxa ekudleni abakudlayo nabo bangazuza ekutholeni indlela yokuphila ye-vegan njengokudla okuchumayo.

Abantu abane kufanele baqaphele lapho besebenzisa indlela yokuphila ye-vegan, njengoba izitshalo ezithile ezinjengommbila, ubhatata, isoya, nemifino eluhlaza ye-cruciferous zingama-goitrogens futhi zingandisa izimpawu zakho.

Ukupheka le mifino kubenza baphephe kubantu abanesifo se-thyroid, kepha njengoba imifino ephekiwe ivinjelwe ekudleni okuphumelelayo, lokho kudla kungadinga ukuqedwa ngokuphelele.

Ngokwengeziwe, abantu abalandela ukudla okuchumayo kufanele bavimbe ukudla okunenani eliphezulu le-phosphorus ne-potassium.

Ukuthatha

Ukudla okususelwa ezitshalweni, ukudla okuphelele, ukudla okunamavegan njengokudla okuchumayo kungahlinzeka ngokulahlekelwa isisindo kanye nezinzuzo zezempilo kulabo abalandela indlela yokuphila, kufaka phakathi abantu abanesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, umfutho wegazi ophakeme kanye ne-cholesterol ephezulu.

Njenganoma yiluphi ushintsho lwendlela yokuphila, ukudla okuchumayo kufanele kuhlanganiswe kancane kancane, kusondele ngokuqapha, futhi kulungiselelwe izidingo zakho zokudla okunempilo.