Kuyini Ukudla Kwe-Vegan? (Futhi, Izinzuzo kanye Nezithiyo Okucatshangelwe)

-Delile

• Kuyini Ukudla Kwe-Vegan?
• Izinzuzo Zezempilo Zokudla Kwe-Vegan
• Izidlo ze-Vegan zikhuthaza amathumbu anempilo.
• Izidlo ze-Vegan zinganciphisa ingozi yokuba nesifo sikashukela.
• Izidlo ze-Vegan zicebile kuma-antioxidants.
• Izidlo ze-Vegan zisekela inhliziyo enempilo.
• Ubuthakathaka Bokulandela Ukudla Kwe-Vegan
• Ama-Vegans angase adinge ukwenza umzamo owengeziwe ukuze athole i-iron ne-calcium eyanele.
• Imifino ingadinga ukuthatha izithasiselo zezakhamzimba ezithile.
• Imifino ingase ilahlekelwe amaprotheni uma ingahleleli kahle.
• Ngubani Okufanele Agweme Ukudla Kwe-Vegan?
• Ingabe Ukudla Kwe-Vegan Kunempilo?
• Buyekeza kwe-

Kungakhathaliseki ukuthi ulandela ukudla kwaseMedithera noma uhlelo lokudla lwe-keto noma enye into ngokuphelele, kungenzeka ukuthi awumazi umuntu obeka imibono yabantu enamaphutha ngesitayela sakho sokudla nemiphumela yako empilweni yakho. I-Vegan dieters, ikakhulukazi, ivame ukubhekana nemibono eyiphutha yokuthi iphila ngokuphelele "ngokudla onogwaja" futhi ayikwazi ukuthola amaprotheni anele.

Kepha uma Izinganekwane kufakazele noma yini, ngukuthi ngisho nemibono eyiphutha esekude kakhulu ingasuswa. Lapha, isazi sokudla okunomsoco sibeka irekhodi ngqo kulokho okubandakanywa ekudleni kwe-vegan (i-spoiler: kungaphezulu nje kokudla izithelo nemifino), kanye nezinzuzo ezinkulu kakhulu zokudla kwe-vegan - nezingqinamba zayo.

Kuyini Ukudla Kwe-Vegan?

Ngokuvamile, umuntu olandela ukudla kwe-vegan ugcwalisa ipuleti lakhe ngokuphelele ngokudla kwezitshalo, okuhlanganisa izithelo, imifino, okusanhlamvu, amantongomane nembewu, ubhontshisi nemifino, nemikhiqizo yesoya, kusho uKelly Springer, M.S., R.D., C.D.N. Ngokungafani nabadla imifino - abadla ubisi, ushizi, namaqanda kodwa hhayi inyama - abadla imifino bayakugwema konke imikhiqizo yezilwane, kufaka phakathi inyama, inhlanzi, amaqanda, nobisi, kanye nezithako ezivela esilwaneni, njenge-gelatin noju, uyachaza. (Okuhlobene: Konke Odinga Ukukwazi Ngomehluko Phakathi Kokudla Kwe-Vegan Vs Vegetarian)

Yize "okususelwa esitshalweni" no "vegan" kuvame ukusetshenziswa ngokungafani, kukhona, empeleni, umehluko phakathi kwamagama amabili. Abadla imifino kuphela kudla ukudla kwezitshalo, kuyilapho izidla ezisuselwa ezitshalweni ngokuyinhloko zidle kepha zisengayidla eminye imikhiqizo yezilwane, kungaba ngamanani alinganiselwe noma ngezikhathi ezithile, kusho uSpringer. Isibonelo, ukudla okutshalwe ezitshalweni kungafaka isitsha se-quinoa esuselwe ezinqoleni ezigosiwe, ukwatapheya, ukugqoka okungenalo ubisi, nocezu lwenkukhu eyosiwe, kuyilapho inguqulo ye-vegan ingashintsha leyo nkukhu nge-tofu.

Ukwenza izinto zidideke nakakhulu, kunezitayela ezimbalwa ezahlukahlukene zokudla ngaphakathi kwekamu le-vegan uqobo. Abanye abadlayo banamathela ekudleni okuphelele kwe-vegan, "okusho ukuthi badla konke ukudla kwezitshalo kepha bazama ukukhawulela okusetshenzisiwe (cabanga: izindlela zenyama noma ukudla okulula okuhlanganisiwe). Abanye balandela ukudla okungavuthiwe kwe-vegan, basika noma yikuphi ukudla okuphekwe ngaphezu kwe-118 ° F futhi badla kuphela ukudla okusha, okuvutshiwe, noma okushisa okuncane / okungenamanzi. "Yize ngithanda ukugcizelelwa kwayo izithelo nemifino, [ukudla okuluhlaza okwe-vegan] kunqanda ukudla okuthile okutshalwe ezitshalweni okugcwele izakhamzimba, njengokusanhlamvu okuphelele ne-tofu, futhi kungaba yinselele ukondla isikhathi eside," kusho uthi I-Springer.

Kukhona neqembu uSpringer athanda ukulibiza "ngama-vegan food vegans." “[Laba bantu] abayidli imikhiqizo yezilwane kepha bathola iningi lama-calories abo ekudleni okucutshunguliwe, izinto ezingafakwa esikhundleni se-vegan (okusho inyama yomgunyathi, ushizi okungewona owobisi), nezinye izinto ezingenamsoco okungenzeka ukuthi zingu-vegan ngokwemvelo kepha ngokuqinisekile akuzona uphilile, njengamaFries namaswidi, ”usho kanje.

Izinzuzo Zezempilo Zokudla Kwe-Vegan

Izidlo ze-Vegan zikhuthaza amathumbu anempilo.

Kuyavela ukuthi, ukuxuba inyama futhi ulayishe ipuleti lakho ngemifino, ubhontshisi, imbewu, nokusanhlamvu kungawenza kahle amathumbu akho. Lokhu kudla kwe-vegan kugcwele ifayibha - ingxenye yezitshalo umzimba wakho ongakwazi ukumunca noma ukugayeka - okungagcini nje ngokukwenza uzizwe ugcwele futhi wanelisekile kepha futhi kusiza ekugayeni futhi kusiza ukugcina inombolo yakho ihlangana njalo, ngokusho kwe-US National Umtapo Wezincwadi Wezokwelapha. Ngaphezu kwalokho, ucwaningo lwabantu abangaba ngu-58,000 lubonise ukuthi ukugcina ukudla okune-fiber ephezulu - njengokulandela ukudla kwe-vegan - kuhlotshaniswa nengozi encishisiwe yokuba nomdlavuza wekoloni. Ukuze ushaye uMnyango Wezolimo wase-United States unconywe ukuthi udle amagremu angu-28 efayibha ngosuku futhi uvune le nzuzo yokudla kwe-vegan, ukudla okune-fiber okucebile okufana nobhontshisi omhlophe, amatshwele, ama-artichokes, imbewu yethanga, nokwatapheya.

Izidlo ze-Vegan zinganciphisa ingozi yokuba nesifo sikashukela.

Futhi, ungabonga yonke ifayibha ngale nzuzo yokudla kwe-vegan. ICYDK, thayipha 2 sikashukela siyakhula lapho umzimba wakho ungenzi ngokwanele noma ungasebenzisi i-insulin kahle, okungadala ukuthi amazinga kashukela egazi abe phezulu kakhulu isikhathi eside. Kodwa ukwanda kokudla kwe-fiber kungasiza ekwehliseni amazinga kashukela egazini futhi kuthuthukise ukuzwela kwe-insulin, okuvumela amaseli ukuthi asebenzise i-glucose yegazi ngempumelelo nangokwengeziwe anciphise ushukela egazini, ngokusho kwendatshana ephephabhukwini Ukubuyekezwa Komsoco. Isibonelo: Kolunye ucwaningo lwabantu abangaphezu kuka-60,000, amaphesenti angu-2.9 kuphela abahlanganyeli be-vegan asethuthukile. thayipha isifo sikashukela sohlobo 2, uma kuqhathaniswa namaphesenti angu-7.6 wabahlanganyeli abangadli imifino (abadla inyama). (Okuhlobene: Izimpawu Eziyishumi Zesifo Sikashukela Abesifazane Okudingeka Bazi Ngazo)

Izidlo ze-Vegan zicebile kuma-antioxidants.

Kanye nefayibha, izithelo nemifino yemifino ilayishwa ngama-antioxidants, izinto ezivikela amaseli ekulimaleni okubangelwa ama-radicals amahhala (uhlobo lwe-molecule engazinzile) engalimaza amaseli. Lapho la ma-radicals amahhala ekhula emangqamuzaneni, angalimaza amanye ama-molecule, okungase kwandise ingozi yomdlavuza, isifo senhliziyo, nesifo sohlangothi, ngokusho kweNational Cancer Institute.

Ngaphezu kwalokho, isayensi ikhombisile ukuthi ungathola ezinye izinzuzo zezempilo ngokudla lokhu kudla okunothe nge-antioxidant. Ngokwesibonelo, uvithamini A (otholakala ku-broccoli, izaqathe, no-squash), uvithamini C (otholakala esithelweni esisawolintshi namazambane), kanye novithamini E (otholakala kumantongomane nembewu) konke okungama-antioxidants anendima ebalulekile ekusekeleni isimiso somzimba sokuzivikela ezifweni esinempilo. system - futhi kungakusiza nje ukuthi unqande umkhuhlane omubi.

Izidlo ze-Vegan zisekela inhliziyo enempilo.

Njengoba kumnandi njengoba kungadla ama-omnivores, ukudla okutholakala ezilwaneni njengenyama yenkomo, ingulube, ukhilimu, ibhotela noshizi kunamafutha amaningi agcwele, aphakamisa amazinga e-cholesterol futhi ekugcineni angakhuphula ubungozi besifo senhliziyo nesifo sohlangothi, ngokusho i-American Heart Association. Ngasohlangothini lwe-flip, "ukudla okune-vegan kuncane kakhulu emafutheni agcwele, ngakho-ke kungasiza futhi ekunciphiseni ubungozi bokukhuluphala nezinye izimo ezihlobene nazo, ezifana nomfutho wegazi ophakeme, i-cholesterol ephezulu nesifo senhliziyo," kusho uSpringer. (Okuhlobene: Umhlahlandlela Ogunyazwe Uchwepheshe Wamafutha Amahle vs. Amafutha Amabi)

Kubalulekile ukusho, noma kunjalo, ukuthi izimpahla eziningi ezibhakiwe kanye nokudla okuthosiwe nakho kunamazinga aphezulu amafutha agcwele, ngakho-ke abadla ama-vegan abalayisha amapuleti abo ngamafriji "eshizi" nokudla kwezitshalo okucutshungulwayo akusho ukuthi bazovuna lezi zinzuzo zenhliziyo. "Zonke lezi zinzuzo zezempilo zihambisana nokudla okuphelele okususelwa ezitshalweni nokudla okucutshungulwayo okuncane, kunokudla okune-vegan okuncike kakhulu 'ekudleni okungenamsoco' kwe-vegan," kuchaza uSpringer.

Ubuthakathaka Bokulandela Ukudla Kwe-Vegan

Ama-Vegans angase adinge ukwenza umzamo owengeziwe ukuze athole i-iron ne-calcium eyanele.

Ngenkathi kungenzeka ukuthi ugcwalise izakhi zomzimba ekudleni kwe-vegan, uSpringer uthi kungaba yinselele, ikakhulukazi uma kukhulunywa nge-iron - amaminerali asetshenziselwa ukwenza amaprotheni kumaseli abomvu egazi athwala umoya-mpilo emaphashini kuwo wonke umzimba naku imisipha. Umzimba awulungenisi uhlobo lwensimbi olutholakala ekudleni kwezitshalo ngendlela efanele njengohlobo olutholakala ekudleni kwezilwane, yingakho iNational Institutes of Health incoma abantu abadla imifino kanye nemifino ukuthi badle insimbi ecishe iphindwe kabili (efinyelela kuma-milligram angama-36 ngosuku) njengama-omnivores. Ukuze ufinyelele isilinganiso sakho ekudleni kwe-vegan, u-Springer uphakamisa ukuthi ulayishe ipuleti lakho ngokudla okunothe ngensimbi, okufana nobhontshisi, imbewu (njengethanga, i-hemp, i-chia, nesesame), kanye nemifino enamaqabunga, njengesipinashi. Cabanga ngokumatanisa lokhu kudla nokunye okugcwele uvithamini C - njengama-strawberries, upelepele, i-broccoli, namahlumela aseBrussels - njengoba ukwenza kanjalo kungathuthukisa ukumuncwa kwensimbi, uyanezela.

Njengoba ama-omnivores ngokuvamile aphendukela emikhiqizweni yezilwane efana nobisi, iyogathi, noshizi ukuze uthole i-calcium ne-vitamin D - imisoco esekela impilo yamathambo - u-Springer uncoma ukuthi ama-vegans asebenzise ubisi olungelona olobisi oluqiniswe ngalezo misoco (eyaziwa nangokuthi umkhiqizo). Isibonelo, i-Silk Almond Milk (Buy It, $ 3, target.com) kanye ne-Silk Soy Milk (Buy It, $ 3, target.com) zombili ziqiniswe nge-calcium nevithamini D ukukusiza ukuthi ugcwalise.

Noma kunjalo, lezo ezinye izindlela ze-vegan zingakubiza ushintsho olukhulu kunomkhiqizo wobisi we-OG, kusho uSpringer. Ngakho-ke uma isabelomali sikhathaza, zama ukugcwalisa ngokudla kwezitshalo okugcwele lezo misoco ngokwemvelo, okuhlanganisa i-kale, i-broccoli, nezinhlamvu ezigcwele ze-calcium namacereal aqinisiwe kanye nejusi yewolintshi kavithamini D. nokuthi Ungazilungisa Kanjani)

Imifino ingadinga ukuthatha izithasiselo zezakhamzimba ezithile.

Amanye amavithamini anzima kakhulu ukuza. I-Vitamin B12 - isakhi esiza ukugcina izinzwa zomzimba namangqamuzana egazi enempilo - ngokwesibonelo, itholakala ngokuyinhloko ekudleni kwezilwane (okungukuthi inyama, ubisi, namaqanda) futhi yengezwa kokunye okusanhlamvu nemvubelo yesondlo, ngokwe-NIH. Ukuze uthole isibonelelo sansuku zonke esinconywayo sama-micrograms angu-2.4, uSpringer uncoma ama-vegans ukuthi athathe isengezo se-methylated vitamin B12, njengeMethyl B12 (Buy It, $ 14, amazon.com). (Yazi nje ukuthi izithasiselo azilawulwa yi-Food and Drug Administration, ngakho-ke khuluma nodokodo lakho ngezincomo ezithile kumthamo ongcono nohlobo lwesengezo sakho.)

Ngendlela efanayo, abadla i-vegan bangadinga ukwesekwa okuthile ukuthola isilinganiso esifanele se-omega-3 fatty acids, esiza ukwakha amaseli obuchopho nokugcina inhliziyo yakho iphilile. Ngokwesibonelo, ama-flaxseed ayaziqhayisa nge-ALA (i-omega-3 ebalulekile umzimba wakho ongakwazi ukuzenzela yona), kodwa ayinayo i-DHA (ebalulekile empilweni yobuchopho) kanye ne-EPA (engasiza ukwehlisa i-triglyceride). amazinga), ama-omega-3s atholakala ngokuyinhloko kwimikhiqizo yezinhlanzi, kusho uSpringer. Umzimba ungaguqula ngokwemvelo i-ALA ibe yi-DHA ne-EPA, kodwa ngamanani amancane kuphela, ngokusho kwe-NIH. Futhi njengoba kungase kube inselele ukuthola okwanele kwalezo zinhlobo ezithile ze-omega-3s ngokudla kwe-vegan (okungukuthi izimila zasolwandle, i-nori, i-spirulina, i-chlorella), u-Springer uncoma ukuthi ama-vegans acabangele ukuthatha isithasiselo se-omega-3 esisekelwe kulwelwe, njenge-Nordic Naturals' (Buy It, $37, amazon.com). Vele uqiniseke ukuthi ugwema lezo ezenziwe ngezithako ezingezona ze-vegan njengezinhlanzi, amafutha ezinhlanzi, namafutha e-krill. (Futhi, lezi zithasiselo azilawulwa yi-FDA, ngakho-ke xoxa nedokodo lakho ngaphambi kokubamba noma yisiphi isengezo esidala eshalofini lesitolo.)

Imifino ingase ilahlekelwe amaprotheni uma ingahleleli kahle.

Sekuyisikhathi eside kunombono oyiphutha wokuthi ama-vegans awadli amaprotheni anele ngokulahla imikhiqizo yezilwane ngokuphelele, kodwa akunjalo ngaso sonke isikhathi, kusho u-Springer. “Uma umuntu olandela ukudla kwe-vegan edla okwanele amakhalori futhi ezihlukahlukene kusukela kubhalansi yawo wonke amaqembu okudla okune-vegan, kufanele bathole amaprotheni anele, ”kuchaza yena.Lokho kusho ukuthi ngeke udle ukudla kwezitshalo okusindayo okufana nobhontshisi, iquinoa, tempeh, tofu, imbewu ye-hemp, i-spirulina, i-buckwheat, nezinhlamvu eziphelele. (Noma zama enye yalezi zimpushana zamaphrotheni ezilungele i-vegan.)

Ngubani Okufanele Agweme Ukudla Kwe-Vegan?

Noma izinzuzo zokudla okune-vegan zihamba ziziningi, abantu abathile bangafuna ukuyeka isitayela sokudla. Labo abalandela ukudla okune-ketogenic - okugxile ekudleni okunamafutha amaningi kanye nokudla okune-carb ephansi - bangase bathwale kanzima ukuthola ama-calories anele nezakhi uma bezodla ukudla kwe-vegan ngasikhathi sinye, kusho u-Springer. (Uma kwenzeka ubungazi, izithelo nemifino kuvame ukuba ne-carb-heavy).

Ngokufanayo, abantu abadinga ukunciphisa i-fiber yabo ngenxa yezizathu zezokwelapha (njengomuntu onesifo sika-Crohn obhekene ne-flare-up) bangathola ukuthi ukudla okune-fibrous okuhilelekile ekudleni kwe-vegan kungabangela ukungakhululeki okwengeziwe, uyanezela. Futhi njengoba kuhilela ukunqamula ukudla okuningi, u-Springer uxwayisa labo abanomlando wokudla okungahlelekile ngokumelene nokuzama ukudla kwe-vegan, njengoba kungase kulawule ukuziphatha okuvimbelayo. TL; DR: Uma ungaqiniseki ngisho nakancane ngokudla i-vegan, khuluma nodokotela wakho noma udokotela wezokudla ukuze uqiniseke ukuthi kukufanele.

Ingabe Ukudla Kwe-Vegan Kunempilo?

Zonke izinto ezicatshangwayo, ayikho impendulo ecacile yokuthi ukudla kwe-vegan kunempilo yini kuwo wonke umuntu ozimisele ukukuvumela. "Njenganoma ikuphi ukudla okudliwayo, kuya kumuntu uqobo," kusho uSpringer. “Abanye abantu bazozizwa bemnandi ngokulandela i-vegan diet, kanti abanye abantu kungenzeka bangakubekezeleli nakho. Uwazi kahle umzimba wakho, ngakho-ke uma uzama i-veganism futhi ingakusebenzeli, usengazuza izinzuzo zokudla okunothe ngokudla kwezitshalo kukonke. ”

Buyekeza kwe-