Ukudla Kwe-Vegan Yokwehlisa Isisindo: Okudingeka Ukwazi

-Delile

• Kodwa ingabe le ndlela inempilo?
• Amathiphu wokwehlisa isisindo
• 1. Isikhathi ukudla kwakho
• 2. Bukela izingxenye zakho
• 3. Qiniseka ukuthi uthola amaprotheni anele
• 4. Dlulisa iziphuzo "ezinempilo"
• 5. Ungaziphuzi ngophudingi abasuselwa ezitshalweni
• Okubalulekile

Ngabe ukwehla kwesisindo kungenzeka?

Uma ufuna ukukhipha amakhilogremu athile, kungenzeka ukuthi uke wakucabanga ukuzama ukudla okunamavegan. Imifino ayidli inyama, inhlanzi, amaqanda, noma imikhiqizo yobisi. Esikhundleni salokho, badla izinto ezifana nezithelo nemifino emisha, ubhontshisi kanye nemidumba, kanye nobisi olususelwa ezitshalweni, eminye imikhiqizo yenondairy, nezinye izindlela zenyama.

Yize abanye abantu bekhetha indlela yokuphila ye-vegan ngaphandle kokukhathazeka kokuziphatha kwezilwane, indlela yokudla uqobo ingaba nezinzuzo ezithile zezempilo. Ngokuya ngocwaningo lwamuva nje, i-vegan ingakusiza nokuthi wehlise isisindo esikhulu.

Kanjani kahle? Ucwaningo oluningi luyadingeka, kodwa kucatshangwa ukuthi ukwenza i-vegan kungaholela ekwehliseni inani lokudla okunama-khalori aphezulu owadlayo. Ngokudla kwe-vegan, ungaqeda ukufaka esikhundleni sokudla okunjalo ngezinye izindlela ze-fiber ezinama-calories aphansi futhi zikugcine ugcwele isikhathi eside.

Kodwa ingabe le ndlela inempilo?

Ukusika amanye amaqembu amakhulu ekudleni kwakho kungabonakala kungenampilo. Futhi ngaphandle kokuthi unake ngokucophelela umsoco wakho, kungaba njalo.

Abanye bakhathazeka, ngokwesibonelo, ngokuthola amaprotheni anele noma ezinye izakhi zomzimba ezibalulekile, njengevithamini B-12. Le vithamini itholakala ngokwemvelo kuphela emikhiqizweni yezilwane, futhi uma untula, kungahle kuholele ekushoneni kwegazi. Imifino idinga ukwengeza ukudla kwayo ngamavithamini, okusanhlamvu okuqiniswe ngamavithamini, kanye nemikhiqizo yesoy eqinisiwe ukugwema ukushiyeka.

Abanye bangaba nezinkinga ngokudla kwe-yo-yo ngemuva kokudla i-vegan. Kusho ukuthini lokhu? Kungaleso sikhathi lapho uhamba ngemijikelezo yokwehlisa isisindo bese ubuyisa konke noma ngaphezulu kwaleyo isisindo, mhlawumbe ngemuva kokuba nenkinga yokunamathela ekudleni okune-vegan kuphela. Lolu hlobo lokudliwayo luhlotshaniswa nemiphumela emibi yezempilo, njengengozi eyengeziwe yohlobo lwesifo sikashukela kanye nesifo senhliziyo.

Ngaphandle kwalezi nezinye izingibe ezingaba khona, ungadla ukudla okunemifino okunempilo bese wehlisa isisindo. Ukhiye - njengakukho konke ukudla - kugxile kokudla okunomsoco uma kuqhathaniswa namakhalori angenalutho. Okwe-vegans, lokhu kudla kungafaka izinto ezifana:

• izithelo nemifino
• okusanhlamvu okuphelele
• ubhontshisi nemidumba
• amantongomane nembewu

Nciphisa noma ugweme ukudla okucutshungulwe kwe-vegan okuqukethe lezi zithako ezingeziwe:

• amafutha
• ushukela
• isitashi
• i-sodium
• izithasiselo zokudla

Amathiphu wokwehlisa isisindo

Abesifazane ngokuvamile badinga ukudla ama-calories angu-2 000 usuku ngalunye ukuze bagcine isisindo. Ukwehlisa isisindo, le nombolo yehlela kumakholori azungeze i-1,500 ngosuku. Abesilisa ngokuvamile badinga ukudla ama-calories angu-2 500 usuku ngalunye ukuze bagcine isisindo sabo namakholori azungeze ama-2 000 ngosuku ukunciphisa umzimba.

Ikhalori lokudla okungenamsoco alilingani nekhalori lokudla lonke ngokuya ngokudla okunempilo. Noma uhlala ngaphansi kwenhloso yakho yekhalori, ukugcwalisa wonke amakhukhi we-Nutter Butter, okwenzeka kube yi-vegan, kuhluke kakhulu ekugcwaliseni amabhakede wemikhiqizo emisha.

Kunezici eziningi ezithinta ukulahleka kwesisindo, kufaka phakathi:

• ubudala
• ukuphakama
• isisindo samanje
• ukudla
• amazinga womsebenzi womzimba
• impilo ye-metabolic
• ezinye izindaba zezokwelapha

Yize ungeke ukwazi ukulawula zonke lezi zinto, ungakwazi ukulawula indlela odla ngayo nokuvivinya umzimba. Akunandaba ukuthi hlobo luni lokudla olukhethayo, kufanele ulandele le mihlahlandlela yokudla okunempilo.

1. Isikhathi ukudla kwakho

Ukudla emadlelweni usuku lonke akukuhle ekunciphiseni isisindo. Ukubeka isikhathi sokudla kwakho kubalulekile ukukhulisa umzimba wakho nokukhuthaza imikhuba yokudla enempilo.

Ngokuvamile, zama ukudla ukudla ngasikhathi sinye usuku ngalunye ukuze ingqondo yakho nesisu sakho kube iphethini elindelekile. Munch ngesidlo sasekuseni esikhudlwana ngokuqhathanisa nokunye ukudla osukwini lwakho. Lokhu kungasho ukushintsha isidlo sakho sasemini ngaphambi kwesikhathi bese udla isidlo sakusihlwa esincane.

Uma usebenzise umzimba, zama ukudla kungakapheli imizuzu engama-45 uqedile. Lokhu kuzosiza ukondla nokulungisa imisipha yakho.

Akufanele udle nini? Kungakapheli amahora amabili isikhathi sokulala. Ukudla amakhalori asondele kakhulu ngesikhathi sokulala kuhlotshaniswa nokuzuza kwesisindo nokuphazamiseka kokulala.

2. Bukela izingxenye zakho

Osayizi bezingxenye babalulekile nganoma yikuphi ukudla okudlayo - i-vegan noma cha. UMnyango Wezolimo wase-United States i-My Plate uphakamisa ukuthi abesifazane nabesilisa abajwayelekile bathola inombolo elandelayo yokuphakelwa kwalokhu kudla usuku ngalunye:

Nazi izibonelo zokuhlinzekwa okukodwa kokudla okuhlukile eqenjini ngalinye lama-vegans:

3. Qiniseka ukuthi uthola amaprotheni anele

Izincomo zamanje zokudla kwamaprotheni zizungeze ama-ounces ama-5.5 ngosuku, noma cishe amagremu ayi-0.41 ngephawundi yesisindo somzimba. Lokhu kusho ukuthi owesifazane ongamakhilogremu ayi-150 kufanele adle cishe amagremu angama-61 wamaprotheni usuku ngalunye. Indoda enamakhilogremu ayi-175 kufanele idle cishe amagremu angama-72 usuku ngalunye.

Uma wehlukanisa lokhu kube ngama-calories, kunama-calories angama-4 ngegramu ngalinye lamaprotheni. Ngakho-ke owesifazane kulesi sibonelo uzodinga ukuthola ama-calories angu-244 kusuka kumaprotheni usuku ngalunye, futhi indoda izodinga ukuthola ama-calories angu-288 kusuka kumaprotheni.

Imithombo emihle yamaprotheni ezitshalo ifaka:

4. Dlulisa iziphuzo "ezinempilo"

Ngaphambi kokuba uphuze leyo Smoothie esithengwe esitolo, cabanga ukuthi ingaqukatha amakholori amangaki. Ngisho okuthiwa iziphuzo ezinempilo kanye nokuxubana kwamandla kungapakisha i-punch yekhalori impela.

Okokuqala, ake sibheke isiphuzo abantu abaningi abakwaziyo ukusicacisa ngenkathi bedla ukudla: Isoda engu-20-ounce iqukethe amathisipuni azungeze nangu-15 kuye kwayi-18 kashukela.

Kepha kuthiwani ngalelo jusi le-orange elisanda kufinywa? Iqukethe cishe ama-ounces angama-20. Lokho i-acai smoothie? Ingaqukatha ama-calories angama-460 ngama-ounces angu-20.

Funda amalebula ngokucophelela bese ucabanga ukonga lezi ziphuzo ngezikhathi ezikhethekile.

Ukunamathela ngamanzi ngokuvamile ukubheja kwakho okuhle kakhulu lapho uzama ukwehlisa inombolo esikalini. Iyadonsa futhi iqukethe ama-calories ayi-zero. Uma ungawathandi amanzi angenalutho, ungacabanga ukungeza ukukhama kukalamula noma kukalamula noma ukuzama ama-herbal teas namanzi akhazimulayo.

5. Ungaziphuzi ngophudingi abasuselwa ezitshalweni

Imithetho efanayo isebenza kuma-dessert we-vegan ne-non-vegan: Yidle ngokulinganisela. UmMelika ojwayelekile udla amathisipuni oshukela ayi-22.2 ngosuku. Noma ngabe lokho kuvela ku-ice cream sundae noma inqwaba yamakhukhi we-vegan, kusengama-calories angu-335 aqukethe inani elincane lomsoco.

Ushukela empeleni ungaphazamisa imetabolism yakho futhi uholele ezindabeni zezempilo ezingaphezu kwesisindo, kufaka phakathi umfutho wegazi ophakeme, ukuvuvukala, kanye ne-triglycerides ephakeme yegazi. Zingakanani izinto ezimnandi ezanele? Abesifazane kufanele bazame ukunciphisa ushukela wabo wansuku zonke kuzipuni ezingaba ngu-6 noma ama-calories ayi-100 usuku ngalunye. Abesilisa kufanele bahlose ukuthola amathisipuni angaphansi kuka-9 noma ama-calories ayi-150 usuku ngalunye.

Uma ufuna inketho ye-vegan dessert enempilo esezingeni eliphansi ngama-calories ngaphandle koshukela namafutha angeziwe, zama izithelo ezintsha. Ngaphandle kwalokho, yidla ingxenye encane yetshudeni ye-vegan bese ugcine okusele kusasa noma ngeviki elizayo.

Okubalulekile

Ukudla i-vegan diet kungakusiza ulahlekelwe isisindo. Noma kunjalo, kuhlale kungumqondo omuhle ukukhuluma nodokotela wakho noma isazi sokudla ngaphambi kokwenza ushintsho olukhulu ekudleni kwakho. Kufanele uxoxe ngokuthi uzozithola kanjani izakhamzimba ezibucayi, njengamaprotheni namavithamini B.

Udokotela wakho futhi angaba nezinye iziphakamiso zokuthi unganciphisa kanjani isisindo, njengokugcina idayari yokudla noma ukwenza inqubo ejwayelekile yokuzivocavoca umzimba.