I-Vegan vs Vegetarian - Uyini Umehluko?

-Delile

• Kuyini Ukudla Kwemifino?
• Kuyini Ukudla Kwe-Vegan?
• Ukucatshangelwa Kwezondla Zokudla Kwemifino Nemifino
• Yikuphi Okunempilo?
• I-Veganism Imayelana Nalokho Okudlayo
• Thatha Umlayezo Wekhaya

Ukudla kwemifino kubikwa ukuthi kwakukhona kusukela ngo-700 B.C.

Izinhlobo eziningi zikhona futhi abantu bangazisebenzisa ngezizathu ezahlukahlukene, kufaka phakathi ezempilo, izimiso zokuziphatha, ezemvelo kanye nenkolo.

Ukudla kwe-Vegan kusanda kwenziwa, kepha bathola inani elihle lokushicilela.

Lo mbhalo ubheka ukufana nokwehluka phakathi kwalezi zidlo ezimbili.

Iphinde ixoxe ngokuthi iyithinta kanjani impilo yakho kanye nemvelo.

Kuyini Ukudla Kwemifino?

Ngokusho kweVegetarian Society, umuntu ongadli inyama ngumuntu ongadli nyama, izinkukhu, inyamazane, inhlanzi, imbaza noma umkhiqizo ovela ekubulaweni kwezilwane.

Ukudla kwemifino kuqukethe amazinga ahlukahlukene ezithelo, imifino, okusanhlamvu, ama-pulse, amantongomane nembewu. Ukufakwa kobisi namaqanda kuncike ohlotsheni lokudla okulandelayo.

Izinhlobo ezivame kakhulu zabantu abadla imifino zifaka:

• Izitshalo zeLacto-ovo: Abalimi abadla inyama yonke yezilwane, kepha badla imikhiqizo yobisi neyeqanda.
• Abadla imifino ye-Lacto: Abalimi abadla inyama yezilwane namaqanda, kepha badla imikhiqizo yobisi.
• Ovo imifino: Abalimi abadla yonke imikhiqizo yezilwane ngaphandle kwamaqanda.
• Imifino: Abantu abadla imifino abagwema yonke imikhiqizo yezilwane neyezilwane.

Labo abangayidli inyama noma izinkukhu kodwa abadla izinhlanzi bayabhekwa pescatarians, kanti abadla imifino abayitoho bavame ukubizwa ngokuthi abaguquguqukayo.

Yize kwesinye isikhathi kubhekwa njengabadla imifino, ama-pescatarians kanye nama-flexitarians bayayidla inyama yezilwane. Ngakho-ke, empeleni awaweli ngaphansi kwencazelo yokudla imifino kuphela.

Ukudla kwemifino akubandakanyi inyama, izinkukhu, umdlalo wezinhlanzi, izinhlanzi nezimbaza. Izinhlobo ezithile zabantu abadla imifino kuphela azibandakanyi amaqanda, ubisi noma eminye imikhiqizo yezilwane.

Kuyini Ukudla Kwe-Vegan?

Ukudla kwe-vegan kungabukwa njengendlela eqinile yokudla imifino.

I-Veganism njengamanje ichazwa yiVegan Society njengendlela yokuphila ezama ukukhipha zonke izinhlobo zokuxhashazwa kwezilwane nonya ngangokunokwenzeka.

Lokhu kufaka ukuxhashazwa kokudla nanoma iyiphi enye inhloso.

Ngakho-ke, ukudla okune-vegan akugcini ngokukhipha inyama yezilwane kuphela, kepha futhi nobisi, amaqanda kanye nezithako ezivela ezilwaneni. Lokhu kufaka phakathi i-gelatin, uju, i-carmine, i-pepsin, i-shellac, i-albumin, i-whey, i-casein nezinye izinhlobo zikavithamini D3.

Abalimi bemifino nemifino bavame ukugwema ukudla imikhiqizo yezilwane ngezizathu ezifanayo. Umehluko omkhulu kunayo yonke yizinga ababheka ngalo imikhiqizo yezilwane ukuthi lamukelekile.

Isibonelo, ama-vegans kanye nabantu abadla imifino kuphela bangayikhipha inyama ekudleni kwabo ngenxa yezizathu zezempilo noma zemvelo.

Kodwa-ke, ama-vegans nawo akhetha ukugwema yonke imikhiqizo yezilwane ngoba bakholelwa ukuthi lokhu kunomthelela omkhulu empilweni yabo nasemvelweni.

Ngokuya ngesimilo, abantu abadla imifino bayaphikisana nokubulala izilwane ukuze badliwe, kepha bakubheka njengokumukelekayo ukudla imikhiqizo yezilwane enjengobisi namaqanda, inqobo nje uma izilwane zigcinwa zisesimweni esanele.

Ngakolunye uhlangothi, imifino ikholelwa ukuthi izilwane zinelungelo lokukhululeka ekusetshenzisweni kwabantu, kungaba ngokudla, okokwembatha, isayensi noma ukuzijabulisa.

Ngakho-ke, bafuna ukukhipha yonke imikhiqizo eyenziwe yizilwane, kungakhathalekile ukuthi izimo zezilwane zikhuliswa noma zihlala kuphi.

Isifiso sokugwema zonke izinhlobo zokuxhashazwa kwezilwane yingakho ama-vegans ekhetha ukuyeka ubisi namaqanda - imikhiqizo abantu abaningi abadla imifino abangenankinga yokuyidla.

Abalimi bemifino kanye nemifino iyahluka ezinkolelweni zabo maqondana nokusetshenziswa kwezilwane ngabantu. Kungakho abanye abadla imifino bangadla imikhiqizo eyenziwe yizilwane, kanti ama-vegans angayisebenzisi.

Ukucatshangelwa Kwezondla Zokudla Kwemifino Nemifino

Ucwaningo lukhombisa ukuthi ukudla okudla imifino kanye ne-vegan kuvame ukuba namafutha ne-cholesterol egcwele.

Zivame nokuqukethe amanani aphezulu wamavithamini, amaminerali, ifayibha nezinhlanganisela zezitshalo ezinempilo ().

Ngaphezu kwalokho, zombili izidlo ziqukethe inani eliphakeme lokudla okuminyene okunomsoco. Lokhu kungafaka izithelo, imifino, okusanhlamvu okuphelele, amantongomane, imbewu kanye nemikhiqizo yesoya ().

Ngakolunye uhlangothi, ukudla okungakahlelwa kahle kwemifino nemifino kungaholela ekutholeni okuphansi kwezinye izakhamzimba, ikakhulukazi i-iron, i-calcium, i-zinc ne-vitamin D (,).

Kokubili ukudla kudla ngokuqukatha inani elilinganiselwe likavithamini B12 kanye no-omega-3 fatty acids omude, nakuba amazinga alawa msoco ngokuvamile ephansi kuma-vegans kunabantu abadla imifino kuphela ().

Abalimi bemifino kanye nemifino ngokuvamile basebenzisa amazinga afanayo ezakhamzimba eziningi. Kodwa-ke, ukudla okungahlelwanga kahle kungaholela ekutholeni okuphansi kwezakhamzimba eziningana.

Yikuphi Okunempilo?

Ngokombiko ovela kwi-Academy of Nutrition and Dietetics kanye nokubuyekezwa okuningana kwesayensi, kokubili ukudla okudla imifino kanye nemifino kungabhekwa njengokufanele kuzo zonke izigaba zokuphila, inqobo nje uma ukudla kuhlelwe kahle (,,,).

Ukudla okwanele kwezakhi zomzimba ezifana ne-omega-3 fatty acids, calcium, namavithamini D no-B12 kungaba nomthelela omubi ezicini ezehlukene zezempilo, kufaka phakathi impilo yengqondo nengokwenyama (,,, 8).

Kokubili imifino kanye nemifino ingahle ibe nokudla okuphansi kwalezi zakhi zomzimba. Kodwa-ke, ucwaningo lukhombisa ukuthi abadla imifino bavame ukudla i-calcium novithamini B12 athe xaxa kunama-vegans (,).

Yize kunjalo, bobabili abadla imifino kanye nemifino kufanele banake ngokukhethekile amasu okudla okunomsoco wokukhulisa ukumuncwa kwezakhamzimba ekudleni kwezitshalo ().

Kungabuye kudingeke ukuthi kudliwe ukudla okunezivikelo eziqinile nezithasiselo, ikakhulukazi izakhamzimba ezinjenge-iron, i-calcium, i-omega-3 namavithamini D no-B12 (,).

Abalimi bemifino kanye nemifino kufanele bacabangele ngokuqinile ukuhlaziya ukudla abakudlayo nsuku zonke, ukukala amazinga abo omsoco wegazi nokuthatha izithako ngokufanele.

Izifundo ezimbalwa ziqhathanisa ngqo imifino nokudla kwe-vegan zibika ukuthi ama-vegans angaba nengozi encane yokuthola uhlobo lwesifo sikashukela sohlobo 2, isifo senhliziyo nezinhlobo ezahlukahlukene zomdlavuza kunabantu abadla inyama (,,,).

Ngaphezu kwalokho, ama-vegans ajwayele ukuba nenkomba yomzimba ephansi (i-BMI) kunabantu abadla imifino kuphela futhi babonakale bethola isisindo esincane njengoba bekhula (,).

Lokho kusho ukuthi, izifundo eziningi kuze kube manje ziye zabhekwa ngokwemvelo. Lokhu kusho ukuthi akunakwenzeka ukusho kahle ukuthi isiphi isici sokudla kwe-vegan esikhiqiza le miphumela noma uqinisekise ukuthi ukudla yiyona nto kuphela enqumayo.

Ukudla kwe-vegan kungaba ngcono kunokudla kwemifino ukulawula isisindo nokunciphisa ubungozi bezifo ezithile. Kodwa-ke, uma kungahlelwanga kahle, ukudla kwe-vegan nakho kunamathuba amaningi okubangela ukuswela kwezakhi.

I-Veganism Imayelana Nalokho Okudlayo

Yize imifino nemifino ingakhetha ukugwema imikhiqizo yezilwane ngezinhloso ezifanayo, lolu khetho luvame ukudlulela ngaphezu kokudla kwama-vegans.

Eqinisweni, i-veganism ivame ukubhekwa njengempilo egxiliswe ngokuqinile emalungelweni ezilwane.

Ngalesi sizathu, ama-vegans amaningi futhi ayakugwema ukuthenga izinto zokugqoka eziqukethe usilika, uboya, isikhumba noma i-suede.

Ngaphezu kwalokho, ama-vegans amaningi aduba izinkampani ezivivinya izilwane futhi zithenge kuphela izimonyo ezingenayo imikhiqizo yezilwane.

Ama-vegans wokuziphatha nawo ajwayele ukuqeda amasekisi, ama-zoo, ama-rodeos, imijaho yamahhashi kanye neminye imisebenzi ehilela ukusetshenziswa kwezilwane ukuzijabulisa.

Ekugcineni, ososayensi bezemvelo abaningi bathola ukudla okune-vegan ngomthelela wayo owehlisiwe emithonjeni yomhlaba kanye nezinzuzo onazo ekushintsheni kwesimo sezulu (, 18, 19).

Kwabaningi, i-veganism ingaphezu kokudla nje. Lokhu kuchaza ukuthi kungani ama-vegans amaningi enqaba ukusebenzisa imali ezintweni zokugqoka, imikhiqizo yezobuhle noma ukuzijabulisa okubandakanya ukuxhashazwa kwezilwane.

Thatha Umlayezo Wekhaya

Abalimi bemifino kanye nemifino bangakugwema ukudla imikhiqizo yezilwane ngezizathu ezifanayo, kepha bakwenze ngezindlela ezahlukahlukene.

Kunezinhlobo eziningana zabantu abadla imifino kuphela, kanti ama-vegans asemaphethelweni aqatha kakhulu e-spectrum yemifino.

Zombili lezi zinhlobo zokudla zingathathwa njengeziphephile kuzo zonke izigaba zokuphila, kepha ukudla okune-vegan kunganikela nangezinzuzo ezengeziwe zezempilo.

Kodwa-ke, kubalulekile kubo bobabili abadla imifino kanye nemifino ukuhlela kahle ukudla kwabo ukuze bagweme izinkinga zempilo esikhathini eside.

Okuningi mayelana nokudla kwemifino kanye ne-vegan:

• Iyini i-Vegan futhi idlani i-Vegans?
• Ungayidla Kanjani I-Low-Carb njenge-Vegetarian noma i-Vegan