I-Q & A Yokulahlekelwa Isisindo: Ukudla Kwe-Vegan

-Delile

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U. Bengilokhu ngikhuluphele, futhi muva nje ngizinikele ekubeni i-vegan. Ngingalahlekelwa kanjani ngamakhilogremu angama-30 ngaphandle kokunikela ngamavithamini, amaminerali kanye nezinye izakhamzimba umzimba wami ozidingayo?

A. Uma usika yonke imikhiqizo yezilwane, ukuncipha kwesisindo cishe akunakugwenywa. "Abantu abaningi abebedla ukudla okune-vegan isikhashana bavame ukuncika ngoba ukudla abakutholayo abanamakhalori amancane," kusho uCindy Moore, RD Qiniseka ukuthi izithelo, imifino, okusanhlamvu nemidumba kuyinsika ukudla kwakho; lokhu kudla kunomsoco, u-fiber ucebile futhi uyagcwalisa ngokuqhathaniswa. Nciphisa ama-chip amazambane nokunye ukudla okucutshungulwayo okusetshenzisiwe okuthi, ngenkathi kuyi-vegan yobuchwepheshe, kungabi namsoco futhi kunama-calories aphezulu.

Yenza umzamo ohlangene wokuthola amaprotheni anele ekudleni kwakho, ngokudla okufana nobhontshisi, i-tofu, amantongomane nobisi lwe-soy. Amaprotheni azokusiza ukuthi uhlale unelisekile ukuze ungalingwa nokudla ukudla okungenamsoco. Izilwane ezifuywayo nazo zisengcupheni yokushoda kwe-calcium, i-vitamin D, i-zinc, i-iron nezinye izakhamzimba, ngakho-ke ungase ufune ukubonisana nodokotela obhalisiwe osebenza ngokudla kwe-vegan. "Njengoba lena kuyindlela yokuphila entsha kuwe, kubalulekile ukuthi ucabange ukuthi yiziphi izinhlobo zokudla okudingeka ukwengeze ekudleni kwakho, hhayi lokho okuyekayo nje kuphela," kusho uMoore.

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