Izifundo eziyi-16 Zokudla Kwe-Vegan - Ingabe Ziyasebenza Ngempela?

-Delile

• Izifundo
• Ukwehla kwesisindo
• Amazinga kashukela egazini nokuzwela kwe-insulin
• I-LDL, i-HDL, ne-cholesterol ephelele
• Ukulangazelela nokusutha
• Izimpawu zesifo samathambo
• Okubalulekile

Ukudla kwama-Vegan kukhula ekuthandeni ngenxa yezizathu zezempilo nezemvelo.

Bathe banikela ngezinzuzo ezahlukahlukene zezempilo, kusuka ekunciphiseni isisindo nokwehlisa ushukela egazini kuya ekuvikeleni isifo senhliziyo, umdlavuza nokufa ngaphambi kwesikhathi.

Izifundo ezilawulwa ngokungahleliwe ziyindlela ethembekile yokuqoqa ubufakazi ezinzuzweni zokudla.

Lo mbhalo uhlaziya izifundo eziyi-16 ezilawulwa ngokungahleliwe ukuhlola ukuthi ukudla kwe-vegan kungayithinta kanjani impilo yakho.

Izifundo

1. UWang, F. et al. Imiphumela yokudla kwemifino kuma-lipids egazi: Ukubuyekezwa okuhlelekile kanye nokuhlaziywa kwemeta kokuhlolwa okungahleliwe okulawulwa.Ijenali ye-American Heart Association, 2015.

Imininingwane: Lokhu kuhlaziywa kwe-meta kufaka ababambiqhaza abangama-832. Kubhekwe kwizifundo eziyi-11 zokudla kwabantu abadla imifino, eziyisikhombisa zazo bekuyi-vegan. Ucwaningo ngalunye lokudla okune-vegan lwaluneqembu elilawulayo. Izifundo zithathe emavikini amathathu kuya ezinyangeni eziyi-18.

Abaphenyi bahlole ushintsho ku:

• inani le-cholesterol
• i-low-density lipoprotein (LDL) "embi" cholesterol
• i-high-density lipoprotein (HDL) "enhle" cholesterol
• cholesterol engeyona eye-HDL
• amazinga we-triglyceride

Imiphumela: Ukudla kwemifino kwehlise wonke amazinga e-cholesterol ngaphezu kokudla okulawulwayo, kepha awathintanga amazinga e-triglyceride egazi. Okutholakele akubhekanga ngqo ekudleni kwe-vegan.

Ukudla kwemifino kwehlise ngempumelelo amazinga egazi esewonke, i-LDL (embi), i-HDL (okuhle), ne-cholesterol engeyona eye-HDL ngaphezu kokudla kokulawula. Akucaci noma ngabe ukudla kwe-vegan kunomthelela ofanayo yini.

2. UMacknin, M. et al. Ukudla Okususelwa Ezitshalweni, Akunamafutha noma i-American Heart Association Ukudla: Umthelela Engcupheni Yenhliziyo Ezinganeni Ezikhuluphele Kakhulu ezine-Hypercholesterolemia kanye Nabazali Bazo.Ijenali Yezingane, 2015.

Imininingwane: Lolu cwaningo lubandakanya izingane ezingama-30 ezinesisindo sokukhuluphala namazinga aphezulu e-cholesterol nabazali bazo. Umbhangqwana ngamunye ulandele ukudla kwe-vegan noma i-American Heart Association (AHA) yokudla amasonto ama-4.

Womabili la maqembu aya emakilasini amasonto onke nezifundo zokupheka eziqondene nokudla kwabo.

Imiphumela: Ukudla okuphelele kwekhalori kwehle kakhulu kuwo womabili amaqembu okudla.

Izingane nabazali abalandela ukudla kwe-vegan basebenzise amaprotheni amancane, i-cholesterol, amafutha agcwele, uvithamini D novithamini B12. Baphinde badla ama-carbs amaningi kanye ne-fiber kunaleyo eseqenjini le-AHA.

Izingane ezilandela ukudla kwe-vegan zilahlekelwe amakhilogremu angu-6.7 (3.1 kg), ngokwesilinganiso, ngesikhathi sokufunda. Lokhu kwakungu-197% ngaphezulu kwesisindo esilahlekelwe yilabo abaseqenjini le-AHA.

Ekupheleni kwesifundo, izingane ezilandela ukudla kwe-vegan zazinenkomba yomzimba ephansi kakhulu (BMI) kunalezo ezilandela ukudla kwe-AHA.

Abazali emaqenjini e-vegan babenesilinganiso esiphansi esingu-0.16% sezinga le-HbA1c, isilinganiso sokuphathwa koshukela wegazi. Futhi babenamazinga aphansi e-cholesterol aphelele ne-LDL (amabi) kunalawo akwe-AHA diet.

Kokubili ukudla kwehlisa ingozi yesifo senhliziyo ezinganeni nakubantu abadala. Kodwa-ke, ukudla kwe-vegan kube nomthelela omkhulu esisindweni sezingane kanye nele-cholesterol yabazali namazinga kashukela egazi.

3. UMishra, S. et al. Isivivinyo esilawulwa ngokungahleliwe sohlelo lokudla okunomsoco wezitshalo ukunciphisa isisindo somzimba kanye nobungozi benhliziyo esimweni senkampani: Ucwaningo lwe-GEICO.Ijenali yaseYurophu Yezempilo Emtholampilo, 2013.

Imininingwane: Abaphenyi baqasha ababambiqhaza abangama-291 emahhovisi ezinkampani ayi-10 e-GEICO.Ihhovisi ngalinye lalibhangqwe nelinye, futhi abasebenzi abavela kusayithi ngayinye ebhangqiwe babelandela ukudla okunamafutha okunamafutha amancane noma ukudla kokulawula amasonto ayi-18.

Ababambiqhaza eqenjini le-vegan bathola amakilasi eqembu lamaviki onke eliholwa udokotela wezokudla. Bathathe isengezo sansuku zonke sevithamini B12 futhi bakhuthazwa ukuba bathande ukudla okuningana kwe-glycemic index.

Ababambiqhaza eqenjini lokulawula abenzanga zinguquko zokudla futhi abayi emihlanganweni yeqembu yokusekelwa yamasonto onke.

Imiphumela: Iqembu le-vegan lidle i-fiber eningi kanye namafutha angaphansi aphelele, amafutha agcwele, ne-cholesterol kuneqembu elilawulayo.

Abahlanganyeli abalandele ukudla kwe-vegan amasonto ayi-18 balahlekelwe isilinganiso samakhilogremu ayi-9.5 (4.3 kg), uma kuqhathaniswa namakhilogremu angu-0.2 (0.1 kg) eqenjini lokulawula.

Ingqikithi kanye nama-LDL (amabi) amazinga we-cholesterol ehle nge-8 mg / dL eqenjini le-vegan, uma kuqhathaniswa cishe akukho zinguquko emaqenjini okulawula.

Ama-HDL (amahle) ama-cholesterol namazinga we-triglyceride womabili akhuphuke kakhulu emaqenjini e-vegan kunaseqenjini lokulawula.

Amazinga we-HbA1c ehle ngo-0.7% eqenjini le-vegan, uma kuqhathaniswa no-0.1% eqenjini lokulawula.

Abahlanganyeli emaqenjini we-vegan balahlekelwe isisindo esithe xaxa. Baphinde bathuthukisa izinga labo le-cholesterol egazini namazinga kashukela egazini uma kuqhathaniswa nalawo alandela indlela yokudla yokulawula.

4. UBarnard, N. D. et al. Ijenali Yokwelapha yaseMelika, 2005.

Imininingwane: Lolu cwaningo lubandakanya abesifazane abangama-64 ababekhuluphele ngokweqile futhi ababengakafiki esikhathini sokuya esikhathini. Balandele i-vegan ephansi enamafutha noma ukudla okunamafutha aphansi okususelwa kumihlahlandlela yeNational Cholesterol Education Program (NCEP) amasonto ayi-14.

Kwakungekho mingcele yekhalori, futhi womabili amaqembu akhuthazwa ukuba adle aze asuthe. Ababambiqhaza bazilungiselela ukudla kwabo futhi baya kwiseshini yokusekelwa kokudla okunempilo masonto onke esifundweni sonke.

Imiphumela: Yize kwakungekho mkhawulo wekhalori, womabili la maqembu adle cishe ama-calories angama-350 ngosuku. Iqembu le-vegan lisebenzise amaprotheni amancane, amafutha, ne-cholesterol engaphansi kokudla kanye ne-fiber eningi kuneqembu lokudla le-NCEP.

Abahlanganyeli eqenjini le-vegan balahlekelwe isilinganiso samakhilogremu ayi-12.8 (5.8 kg), uma kuqhathaniswa namakhilogremu angu-8.4 (3.8 kg) kulabo abalandela ukudla kwe-NCEP. Izinguquko ku-BMI nakuzungeze okhalweni nakho kwakukukhulu emaqenjini e-vegan.

Amazinga kashukela egazini, ukuzila ukudla kwe-insulin, nokuzwela kwe-insulin kuthuthuke kakhulu kubo bonke.

Kokubili ukudla kuthuthukise omaka bokulawulwa kukashukela egazini. Kodwa-ke, ukudla okunamafutha we-vegan okuphansi kusize ababambiqhaza ukuthi banciphise isisindo sabo ngaphezu kokudla okuphansi kwamafutha we-NCEP.

5. U-Turner-McGrievy, G. M. et al. Isivivinyo Sokulahlekelwa Isisindo Seminyaka emibili Esingahleliwe Ukuqhathanisa Ukudla Kwe-Vegan Nokudla Okumaphakathi Okunomsoco Olinganiselwe.Ukukhuluphala ngokweqile, 2007.

Imininingwane: Ngemuva kokuphothula isifundo esingenhla, abacwaningi baqhubeke nokuhlola ababambiqhaza abafanayo abangama-62 iminyaka emi-2. Kulesi sigaba, ababambiqhaza abangama-34 bathola ukwesekwa okulandelwayo unyaka owodwa, kepha abanye abakutholanga ukwesekwa.

Kwakungekho imigomo yokuvinjelwa kwekhalori, futhi womabili amaqembu aqhubeka nokudla aze asuthe.

Imiphumela: Labo abaseqenjini le-vegan balahlekelwe ngokwesilinganiso samakhilogremu ayi-10.8 (4.9 kg) ngemuva konyaka ongu-1, uma kuqhathaniswa namakhilogremu ama-4 (1.8 kg) eqenjini le-NCEP.

Ngonyaka olandelayo, womabili amaqembu abuye athole isisindo. Ngemuva kweminyaka emi-2, ukwehla kwesisindo kwakungamakhilogremu ayi-6.8 (3.1 kg) eqenjini le-vegan namakhilogremu ayi-1.8 (0.8 kg) eqenjini le-NCEP.

Ngaphandle kwesabelo sokudla, abesifazane abathola izikhathi zokusekelwa kweqembu balahlekelwe isisindo esengeziwe kunalabo abangabatholanga.

Abesifazane ekudleni okunamafutha amancane okunamafutha we-vegan balahlekelwe isisindo esiningi ngemuva kweminyaka engu-1 no-2, uma kuqhathaniswa nalabo abalandela okunye ukudla okunamafutha aphansi. Futhi, labo abathola ukwesekwa kweqembu banciphile kakhulu futhi baphinde bathola okuncane.

6. UBarnard, ND et al. Ukudla Kwe-Vegan Ephansi Kuthuthukisa Ukulawulwa Kwe-Glycemic kanye Nezici Zobungozi Benhliziyo Ekuvivinyweni Komtholampilo Okungahleliwe Kubantu Abane-Type 2 Diabetes.Ukunakekelwa yisifo sikashukela, 2006.

Imininingwane: Abaphenyi baqasha ababambiqhaza abangama-99 abanesifo sikashukela sohlobo lwe-2 futhi babafanisa nababili ngokuya ngamazinga abo we-HbA1c.

Ososayensi babe sebenikezela ngezikhathi ezithile umbhangqwana ngamunye ukuba ulandele noma yikuphi ukudla okunamafutha we-vegan noma ukudla okususelwa kumhlahlandlela we-2003 American Diabetes Association (ADA) amasonto angama-22.

Kwakungekho mingcele osayizi bezingxenye, ukudla ikhalori, kanye ne-carbs ekudleni kwe-vegan. Labo abadla ukudla kwe-ADA babuzwa ukuthi banciphise ukudla abakudlayo ngamakhalori ngama-calories ayi-500-1000 ngosuku.

Wonke umuntu uthole isithasiselo sevithamini B12. Utshwala babukhawulelwe ekusebenzeni okukodwa ngosuku kwabesifazane nezinsizakalo ezimbili ngosuku kwabesilisa.

Bonke ababambiqhaza baphinde baba nesikhathi sokuqala nobuso nesazi sokudla esibhalisiwe futhi baya emihlanganweni yamaqembu esondlo maviki onke esifundweni sonke.

Imiphumela: Womabili la maqembu adle cishe ama-calories angama-400 ngosuku, yize iqembu le-ADA kuphela elineziyalezo zokwenza lokho.

Bonke ababambiqhaza banciphise ukudla kwabo amaprotheni namafutha, kepha labo abaseqenjini le-vegan badle ama-carbs ayi-152% ngaphezulu kuneqembu le-ADA.

Ababambiqhaza abalandela ukudla kwe-vegan bakuphinda kabili ukudla kwabo kwe-fiber, kanti inani le-fiber elidliwe yilabo abaseqenjini le-ADA lahlala lilingana.

Ngemuva kwamasonto angama-22, iqembu le-vegan lalahlekelwa isilinganiso samakhilogremu ayi-12.8 (5.8 kg). Lokhu kwaba isisindo esingu-134% ngaphezulu kwesisindo esimaphakathi esilahlekile eqenjini le-ADA.

Ingqikithi ye-cholesterol, i-LDL (embi), ne-HDL (enhle) amazinga e-cholesterol wonke awe ngawo womabili amaqembu.

Kodwa-ke, eqenjini le-vegan, amazinga we-HbA1c ehle ngamaphuzu we-0.96. Lokhu kwakungu-71% ngaphezu kwamazinga abahlanganyeli be-ADA.

Igrafu engezansi ikhombisa ushintsho lwe-HbA1c emaqenjini okudla kwe-vegan (okuluhlaza okwesibhakabhaka) nakumaqembu okudla we-ADA (abomvu).

Iziphetho:

Kokubili ukudla kusize ababambiqhaza ukuthi banciphise isisindo futhi bathuthukise amazinga kashukela egazini kanye namazinga e-cholesterol. Kodwa-ke, labo abadla i-vegan bathola ukwehliswa okukhulu kwesisindo noshukela wegazi kunalabo abalandela ukudla kwe-ADA.

7. UBarnard, ND et al. Ukudla okunamafutha we-vegan ephansi kanye nokudla okuvamile kwesifo sikashukela ekwelapheni uhlobo lwesifo sikashukela sohlobo lwe-2: isilingo somtholampilo esingahleliwe, esilawulwayo, se-74-wk.Ijenali yaseMelika Yezempilo Yomtholampilo, 2009.

Imininingwane: Abaphenyi balandela ababambiqhaza esifundweni esedlule amanye amasonto angama-52.

Imiphumela: Ekupheleni kwesikhathi sokufunda samaviki angama-74, ababambiqhaza abayi-17 eqenjini le-vegan banciphise imithamo yabo yemithi yesifo sikashukela, uma kuqhathaniswa nabantu abayi-10 eqenjini le-ADA. Amazinga we-HbA1c ewele kakhulu eqenjini le-vegan.

Ababambiqhaza eqenjini le-vegan baphinde balahlekelwa isisindo esingamakhilogremu ama-3 (1.4 kg) kunaleso esisekudla kwe-ADA, kepha umehluko wawungabalulekanga ngokwezibalo.

Ngaphezu kwalokho, ama-LDL (amabi) kanye namazinga e-cholesterol esewonke awele ngo-10.1-13.6 mg / dL ngaphezulu emaqenjini e-vegan kunaseqenjini le-ADA.

Iziphetho:

Kokubili ukudla kuthuthukise ushukela wegazi kanye namazinga e-cholesterol kubantu abanesifo sikashukela sohlobo lwe-2, kepha umthelela wawumkhulu ngokudla kwe-vegan. Kokubili ukudla okunikele kube nomthelela ekunciphiseni isisindo. Umehluko phakathi kokudla awubalulekile.

8. UNicholson, A. S. et al. Imithi Yokuvimbela, 1999.

Imininingwane: Abantu abayishumi nanye abanesifo sikashukela sohlobo 2 balandele noma yikuphi ukudla okunamafutha amancane noma ukudla okuvamile okunamafutha aphansi amasonto ayi-12.

Bonke ababambiqhaza banikezwa isidlo sasemini esilungisiwe namadina ngokusho kokucaciswa kokudla kwabo. Ababambiqhaza bangakhetha nokuziphekela ukudla uma bethanda, kepha iningi lisebenzise inketho yokudla okuphekiwe.

Ukudla kwe-vegan bekuqukethe amafutha amancane, futhi ababambiqhaza badle cishe ama-calories ayi-150 ngesidlo ngasinye kunaleso esidliwayo esijwayelekile.

Bonke ababambiqhaza bahambele iseshini yokuqala yokuqondisa usuku lwesigamu, kanye nezikhathi zamaqembu okusekela njalo ngesonto esifundweni sonke.

Imiphumela: Eqenjini le-vegan, amazinga kashukela egazini azile ehla ngama-28%, uma kuqhathaniswa nokwehla kwe-12% kulabo abalandela ukudla okuvamile okunamafutha aphansi.

Abantu abadla i-vegan baphinde balahlekelwa isilinganiso samakhilogremu ayi-15.8 (7.2 kg) ngaphezu kwamasonto ayi-12. Labo abadla ukudla okuvamile bancipha ngokwesilinganiso samakhilogremu angu-8.4.

Kwakungekho mehluko kumazinga e-cholesterol aphelele ne-LDL (amabi), kepha amazinga e-HDL (amahle) we-cholesterol awela eqenjini le-vegan.

Ukudla kwe-vegan okunamafutha amancane kungasiza ekwehliseni amazinga kashukela asezingeni futhi kusize abantu ukuthi banciphise isisindo sabo kunokudla okuvamile okunamafutha aphansi.

9.Turner-McGrievy, G. M. et al. Ucwaningo Lwezokudla, 2014.

Imininingwane: Abesifazane abayishumi nesishiyagalombili abanesisindo sokukhuluphala ngokweqile noma ukukhuluphala ngokweqile kanye ne-polycystic ovarian syndrome (i-PCOS) balandele noma yikuphi ukudla okunamafutha we-vegan noma ukudla okuncane kwekhalori izinyanga eziyisithupha. Kwakukhona nenketho yokujoyina iqembu lokuxhaswa le-Facebook.

Imiphumela: Labo abaseqenjini le-vegan balahle inani eliphelele le-1.8% yesisindo somzimba wabo ezinyangeni zokuqala ze-3, kuyilapho abaseqenjini lama-khalori aphansi bengalahli isisindo. Kodwa-ke, bekungekho mehluko ophawulekayo ngemuva kwezinyanga eziyi-6.

Ngaphezu kwalokho, ababambiqhaza ababambe iqhaza eliphakeme eqenjini lokusekelwa le-Facebook balahlekelwe isisindo esiningi kunalabo abangazange bahlanganyele.

Abantu abalandele ukudla kwe-vegan basebenzise isilinganiso sama-khalori ambalwa angama-265 kunalawo okudla okunama-khalori aphansi, yize bengenawo umkhawulo wekhalori.

Ababambiqhaza eqenjini le-vegan baphinde badla amaprotheni amancane, amafutha amancane, nama-carbs amaningi kunalawo alandela ukudla okuncane kwekhalori.

Akukho mehluko obonwe ngesikhathi sokukhulelwa noma izimpawu ezihlobene ne-PCOS phakathi kwala maqembu womabili.

Ukudla kwe-vegan kungasiza ekunciphiseni ukungena kwekhalori, noma ngabe awukho umgomo wokuvimbela ikhalori. Kungasiza nabesifazane abane-PCOS ukunciphisa isisindo.

10.Turner-McGrievy, G. M. et al. Ukudla okunomsoco, 2015.

Imininingwane: Abantu abadala abangama-50 abakhuluphele ngokweqile balandele okukodwa kokuhlanu okunamafutha aphansi, ukudla okuncane kwe-glycemic index izinyanga eziyisithupha. Ukudla bekungaba yi-vegan, imifino, i-pesco-vegetarian, semi-vegetarian, noma i-omnivorous.

Uchwepheshe wezokudla obhalisiwe weluleka ababambiqhaza ngokudla kwabo futhi wabakhuthaza ukuthi banciphise ukudla okusetshenzisiwe nokushesha.

Bonke ababambiqhaza, ngaphandle kwalabo abaseqenjini lokudla oku-omnivorous, babeya emihlanganweni yamaqembu masonto onke. Iqembu le-omnivore liya emihlanganweni yanyanga zonke futhi lithole imininingwane efanayo yokudla ngama-imeyili masonto onke.

Bonke ababambiqhaza badle isengezo sansuku zonke sevithamini B12 futhi bakwazi ukufinyelela kumaqembu ezizimele e-Facebook.

Imiphumela: Ababambe iqhaza eqenjini le-vegan balahlekelwe ngokwesilinganiso somzimba wabo onesisindo esingu-7.5%, nokuyilona ebelihamba phambili kuwo wonke amaqembu. Uma kuqhathaniswa, labo abaseqenjini le-omnivore balahlekelwe ngu-3.1% kuphela.

Uma kuqhathaniswa neqembu le-omnivore, iqembu le-vegan lisebenzisa ama-carbs amaningi, ama-calories ambalwa, namafutha amancane, yize lingenayo imigomo yekhalori noma yokuvimbela amafutha.

Ukufakwa kwamaphrotheni kwakungahlukile kakhulu phakathi kwamaqembu.

Ukudla kwe-vegan kungasebenza kangcono ekunciphiseni isisindo kunokudla kwemifino, i-pesco-vegetarian, semi-vegetarian, noma i-omnivorous diet.

11.ULee, YM. et al. Imiphumela Yesidlo Esenziwe Ngama-Brown Rice Based Vegan and Dietetic Diet on Glycemic Control of Patients with Type 2 Diabetes: Isivivinyo Somtholampilo Samaviki Anga-12.IPLOLO LOKUQALA, 2016.

Imininingwane: Kulolu cwaningo, abantu abangu-106 abanesifo sikashukela sohlobo lwe-2 balandele noma yikuphi ukudla kwe-vegan noma ukudla okuvamile okunconywe yiKorea Diabetes Association (KDA) amasonto ayi-12.

Kwakungekho mkhawulo ekudleni kwekhalori kunoma yiliphi iqembu.

Imiphumela: Abahlanganyeli eqenjini le-vegan basebenzise isilinganiso sama-calories ambalwa angama-60 ngosuku, uma kuqhathaniswa neqembu lokudla elijwayelekile.

Izinga le-HbA1c lehle kuwo womabili amaqembu. Kodwa-ke, labo abaseqenjini le-vegan banciphisa amazinga abo ngo-0.3-0.6% ngaphezulu kuneqembu elijwayelekile lokudla.

Kuyathakazelisa ukuthi i-BMI nobubanzi besinqe kwehle kuphela eqenjini le-vegan.

Kwakungekho zinguquko eziphawulekayo kumfutho wegazi noma amazinga egazi cholesterol phakathi kwamaqembu.

Kokubili ukudla kusizile ekuphathweni koshukela wegazi, kepha ukudla kwe-vegan kube nomthelela omkhulu kunokudla okuvamile. Ukudla kwe-vegan nakho kuphumelele kakhulu ekwehliseni i-BMI kanye nobubanzi besinqe.

12. UBelinova, L. et al. Imiphumela ehlukile ye-Acute Postprandial yenyama esetshenzisiwe kanye ne-Isocaloric Vegan Meals ekuphenduleni kweHormone yamathumbu ezihlokweni ezihlushwa yi-Type 2 Diabetes and Controls Healthy: A Randomised Crossover Study.IPLOLO LOKUQALA, 2014.

Imininingwane: Abantu abangama-50 abanesifo sikashukela sohlobo lwe-2 nabangu-50 abangenasifo sikashukela badle iprotheni kanye ne-burger yengulube egcwele amafutha noma i-carb-rich vegan couscous burger.

Abaphenyi balinganisa ukugxila kwegazi likashukela, i-insulin, i-triglycerides, ama-fatty acids amahhala, ama-hormone esifiso sesisu, nezimpawu zokuxineka kwe-oxidative ngaphambi kokudla kuze kube yimizuzu eyi-180 ngemuva kokudla.

Imiphumela: Kokubili lokhu kudla kuveze izimpendulo ezifanayo zikashukela egazini kuwo womabili amaqembu esikhathini semizuzu eyi-180 yokufunda.

Amazinga e-insulin ahlala phezulu isikhathi eside ngemuva kokudla kwenyama kunesidlo se-vegan, ngaphandle kwesimo sikashukela.

Amazinga e-Triglyceride akhuphukile, futhi ama-fatty acid wamahhala awela kakhulu ngemuva kokudla kwenyama. Lokhu kwenzeke kuwo womabili amaqembu, kodwa umehluko wawumkhulu kulabo abanesifo sikashukela.

Isidlo senyama sikhiqize ukwehla okukhulu kwi-ghrelin yendlala yokulamba kunokudla kwe-vegan, kepha kwabahlanganyeli abanempilo kuphela. Kulabo abanesifo sikashukela, amazinga e-ghrelin ayefana ngemuva kwazo zombili izinhlobo zokudla.

Kulabo abanesifo sikashukela, izimpawu zokuxineka kwe-oxidative ezilimaza amaseli zikhuphuke kakhulu ngemuva kokudla kwenyama kunangemva kwesidlo se-vegan.

Labo abangenaso isifo sikashukela babone ukwanda komsebenzi we-antioxidant ngemuva kwesidlo se-vegan.

Kubantu abaphilile, ukudla kwe-vegan kungahle kungasebenzi kahle ekwehliseni indlala kancane kepha kube ngcono ekwandiseni umsebenzi we-antioxidant. Ukudla kwenyama kunamathuba amaningi okudala ukucindezeleka okwengeziwe kwe-oxidative kubantu abanesifo sikashukela. Lokhu kungaholela kusidingo esikhulu se-insulin.

13.Neacsu, M. et al. Ijenali yaseMelika Yezempilo Yomtholampilo, 2014.

Imininingwane: Amadoda angama-20 anesisindo sokukhuluphala alandele noma ngabe ukudla imifino noma inyama, okuneprotheyini ephezulu yokudla kwesisindo izinsuku eziyi-14.

Ngemuva kwezinsuku eziyi-14 zokuqala, ababambiqhaza bashintsha ukudla, ukuze iqembu labadla imifino lithole ukudla okususelwa enyameni kulezi zinsuku eziyi-14 ezilandelayo futhi okuphambene nalokho.

Ukudla bekufaniswa nekhalori futhi kwanikezwa ama-30% ama-calories avela kumaprotheni, ama-30% emafutheni, nama-40% avela kuma-carbs. Ukudla kwemifino kunikeze amaprotheni e-soy.

Abasebenzi bokucwaninga nge-dietetic bahlinzeka konke ukudla.

Imiphumela: Womabili la maqembu anciphise cishe amakhilogremu ama-4.4 (2 kg) no-1% wesisindo somzimba wabo, kungakhathalekile ukuthi badla ini.

Kwakungekho mehluko ezilinganisweni zendlala noma isifiso sokudla phakathi kwamaqembu.

Ubumnandi bezidlo bilinganiselwe phezulu kukho konke ukudla, kepha ababambiqhaza ngokuvamile bakala ukudla okuqukethe inyama okuphezulu kunokwe-vegan-based vegan.

Kokubili ukudla kunciphise inani, i-LDL (embi) ne-HDL (okuhle) i-cholesterol, i-triglycerides, ne-glucose. Kodwa-ke, ukwehla kwe-cholesterol ephelele kwakukukhulu kakhulu ekudleni kwe-vegan okususelwa ku-soy.

Amaleveli e-ghrelin ayephansi kancane ekudleni okususelwa enyameni, kepha umehluko wawungekhulu ngokwanele ukuthi ungabonakala.

Kokubili ukudla kunemiphumela efanayo ekunciphiseni isisindo, isifiso sokudla namazinga ama-hormone esiswini.

14. UClinton, C. M. et al. Ukudla Okuphelele, Ukudla Okutshalwe Ezitshalweni Kunciphisa Izimpawu Ze-Osteoarthritis.Isifo samathambo, 2015.

Imininingwane: Abantu abangamashumi amane abane-osteoarthritis balandela noma yikuphi ukudla okuphelele, ukudla kwe-vegan okutshalwe ezitshalweni noma ukudla kwabo okuvamile kwe-omnivorous amasonto ayisithupha.

Bonke ababambiqhaza bathole imiyalelo yokuthi badle ngokukhululeka futhi bangabali ama-calories. Womabili la maqembu azenzele okwabo ukudla ngesikhathi kufundwa.

Imiphumela: Abahlanganyeli eqenjini le-vegan babike ukuthuthuka okukhulu emazingeni wamandla, ubungqabavu, nokusebenza komzimba, uma kuqhathaniswa neqembu lokudla elijwayelekile.

Ukudla kwe-vegan nakho kuholele kwizikolo eziphakeme ekuhlolweni kokuzilinganisela kokusebenza phakathi kwabahlanganyeli abane-osteoarthritis.

Ukudla okuphelele, ukudla kwe-vegan okusekelwe ezitshalweni kuthuthukise izimpawu kubahlanganyeli abane-osteoarthritis.

15. UPeltonen, R. et al. Ijenali YaseBrithani YeRheumatology, 1997.

Imininingwane: Lolu cwaningo lubandakanye abantu abangama-43 abane-arthritis ye-rheumatoid. Ababambiqhaza badle ukudla okuluhlaza, okune-vegan okunothe ku-lactobacilli noma umkhuba wabo wokudla omnivorous inyanga engu-1.

Abahlanganyeli eqenjini le-vegan bathole ukudla okuluhlaza okugcwele ngaphambili, okune-probiotic esifundweni sonke.

Abaphenyi basebenzise amasampula endle ukukala imifula yamathumbu nemibuzo yokuhlola ukusebenza kwezifo.

Imiphumela: Abaphenyi bathole ushintsho olukhulu ezimhlambini zezindle zababambiqhaza abadle ukudla okune-probiotic, okuluhlaza okwe-vegan, kepha akukho zinguquko kulabo abalandela ukudla kwabo okujwayelekile.

Ababambiqhaza eqenjini le-vegan baphinde bathola ukuthuthuka okuphawuleka kakhulu kwizimpawu zezifo, njengamalungu okuvuvukala namathenda.

Ukudla okunama-probiotic okune-vegan kubonakala kuguqula imifino yamathumbu futhi kwehlise nezimpawu zesifo samathambo, uma kuqhathaniswa nokudla okujwayelekile.

16.Nenonen, M.T. et al. Ijenali YaseBrithani YeRheumatology, 1998.

Imininingwane: Lolu cwaningo lulandele ababambiqhaza abafanayo abangama-43 njengalolu cwaningo olungenhla, kodwa izinyanga ezingeziwe ezingama-2-3.

Imiphumela: Abahlanganyeli eqenjini le-vegan eluhlaza balahle i-9% yesisindo sabo somzimba, ngenkathi iqembu elilawulayo lathola i-1% yesisindo somzimba wabo, ngokwesilinganiso.

Ekupheleni kocwaningo, amaprotheni egazi kanye novithamini B12 amazinga ehle kancane, kepha eqenjini le-vegan kuphela.

Ababambiqhaza eqenjini le-vegan babike ubuhlungu obuncane kakhulu, ukuvuvukala okuhlangene, nokuqina kwasekuseni kunalabo abaqhubeka nokudla kwabo okukhona. Ukubuyela ekudleni kwabo okunomsoco kwandise izimpawu zabo.

Kodwa-ke, lapho ososayensi besebenzisa izinkomba eziningi zokulinganisa ukukala izimpawu zesifo samathambo, abatholanga mehluko phakathi kwamaqembu.

Abanye babahlanganyeli ekudleni kwe-vegan babike izimpawu zesicanucanu nohudo, okwenze ukuthi bahoxe ocwaningweni.

Ukudla okune-probiotic, okuluhlaza okwe-vegan kukhuphule ukwehla kwesisindo kanye nezimpawu zesifo se-subjective ezithuthukisiwe kulabo abane-rheumatoid arthritis.

Ukwehla kwesisindo

Izifundo eziyishumi ezingenhla zibheke imiphumela yokudla kwe-vegan ekwehliseni isisindo. Kwezi-7 zalezo zifundo eziyi-10, ukudla kwe-vegan kubonakale kusebenza kangcono kunokudla kokulawula ekusizeni abahlanganyeli ukuthi banciphise isisindo.

Kokunye ukuhlola, ababambiqhaza ekudleni kwe-vegan balahle amakhilogremu angu-9.3 ngaphezulu (4.2 kg) emavikini ayi-18 kunalabo abalandela indlela yokudla yokulawula ().

Lokhu bekuyiqiniso noma ngabe ababambiqhaza be-vegan bevunyelwe ukudla kuze kube kugcwala, ngenkathi amaqembu okulawula bekufanele anciphise ama-calories abo (,).

Ukuthambekela kokudla ama-calories ambalwa ekudleni kwe-vegan kungaba ngenxa yokudla okuphezulu kwe-fiber yokudla, okungasiza abantu bazizwe begcwele (,,,).

Okuqukethwe okunamafutha okuphansi kokudla okuningi kwe-vegan okusetshenziswe kulezi zifundo nakho kungaba nomthelela (,,,,).

Kodwa-ke, lapho izidlo zifaniswa nama-calories, ukudla kwe-vegan kwakungasebenzi kangcono kunendlela yokudla yokulawula ukunciphisa umzimba ().

Akuzona izifundo eziningi ezichaze ukuthi ukwehla kwesisindo kuqhamuke ekulahlekelweni kwamafutha omzimba noma ekulahlekelweni yimisipha yomzimba.

Amazinga kashukela egazini nokuzwela kwe-insulin

Ngenkathi ngokuvamile kuphakeme kuma-carbs, izidlo ze-vegan zazisebenza ngempumelelo ephindwe izikhathi ezingama-2.4 ekuthuthukiseni ukuphathwa koshukela wegazi kubantu abanesifo sikashukela, uma kuqhathaniswa nokudla okudliwayo.

Ezifundweni eziyi-7 kwezingu-8, ucwaningo lukhombisile ukuthi ukudla okunamavegan kuthuthukise ukuphathwa kwe-glucose ngempumelelo kunokudla okuvamile, kufaka phakathi lokho okunconywe yi-ADA, AHA, ne-NCEP.

Esifundweni sesishiyagalombili, abacwaningi babika ukuthi ukudla kwe-vegan kwakusebenza njengokudla kokulawula ().

Lokhu kungahle kube ngenxa yokudla okuphezulu kwe-fiber, okungaphambanisa impendulo kashukela wegazi (,,,).

Ukwehla kwesisindo esikhulu ekudleni kwe-vegan kungasiza futhi ukwehlisa amazinga kashukela egazini.

I-LDL, i-HDL, ne-cholesterol ephelele

Ngokuphelele, izifundo eziyi-14 zihlolisise umthelela wezidlo ze-vegan kumazinga we-cholesterol egazini.

Ukudla kwe-Vegan kubonakala kusebenza ngempumelelo ekwehliseni i-cholesterol ephelele ne-LDL (embi), uma kuqhathaniswa nokudla okulawula omnivorous (,,,).

Kodwa-ke, imiphumela kumazinga we-HDL (amahle) we-cholesterol namazinga e-triglyceride ahlanganisiwe. Ezinye izifundo zibike ukwanda, ezinye ziyancipha, kanti ezinye azinamthelela nhlobo.

Ukulangazelela nokusutha

Izifundo ezimbili kuphela ezibheke imiphumela yokudla okune-vegan ekudleni nasekwaneleni.

Owokuqala ubike ukuthi isidlo se-vegan sinciphise i-hormone yokulamba i-ghrelin ngaphansi kwesidlo esiqukethe inyama kubahlanganyeli abaphilile. Owesibili ubike ukuthi akukho mehluko phakathi kwesidlo se-vegan nokudla okuqukethe inyama kubantu abanesifo sikashukela (,).

Izimpawu zesifo samathambo

Izifundo ezintathu zabheka ukuthi ukudla kwe-vegan kungathinta kanjani i-osteoarthritis noma i-rheumatoid arthritis.

Kuzo zontathu izifundo, ababambiqhaza bathe ukudla kwe-vegan kuthuthukise izimpawu zabo ngempumelelo kunokudla kwabo okuvamile (),.

Okubalulekile

Ukudla kwe-vegan kungasiza ekunciphiseni isisindo futhi kusize abantu ukuphatha ushukela wegazi kanye namazinga e-cholesterol.

Kungasiza futhi ukunciphisa izimpawu zesifo samathambo.

Ukudla okuhlelwe kahle kwe-vegan kunganikela ngezinzuzo ezahlukahlukene zezempilo.