Uyini Umehluko Phakathi Kokudla Okususelwa Ezitshalweni nasekudleni Kwe-Vegan?

-Delile

• Uyini umehluko phakathi kokudla kwe-vegan nokudla okusekelwe ezitshalweni?
• Ziyini izinzuzo?
• Ingabe lezi zidlo zilungele obani?
• Qala kancane
• Buyekeza kwe-

Kunzima ukulandelela amathrendi akamuva okudla okunempilo: I-Paleo, ukudla okuhlanzekile, okungenayo i-gluten, uhlu luyaqhubeka. Izitayela zokudla ezifanele kakhulu i-buzz okwamanje? Ukudla okusekelwe ezitshalweni kanye nokudla kwe-vegan. Nakuba abantu abaningi becabanga ukuthi bayinto efanayo, empeleni kukhona umehluko obalulekile phakathi kwalokhu kokubili. Nakhu okufanele ukwazi.

Uyini umehluko phakathi kokudla kwe-vegan nokudla okusekelwe ezitshalweni?

Ukudla okusekelwe ezitshalweni nokudla kwe-vegan akufani. "I-Plant-based ingasho izinto ezahlukene kubantu abahlukene," kusho u-Amanda Baker Lemein, R.D. "Izindlela ezisekelwe ezitshalweni zihlanganisa imikhiqizo eminingi yezitshalo kanye namaprotheni ezitshalo ekudleni kwakho kwansuku zonke ngaphandle kokuqeda ngokuphelele imikhiqizo yezilwane." Ngokuyisisekelo, okusekelwe esitshalweni kungasho ukukhulisa ukudla kwakho kwe-veggie nokunciphisa ukudla kwakho kwemikhiqizo yezilwane, noma ukususa izinhlobo ezithile zemikhiqizo yezilwane ekudleni kwakho ngokuphelele. (Ngabe udinga isibonelo esithile sokuthi abantu abadla izitshalo badlani? Nakhu ukudla okuyishumi okususelwa kwizitshalo ezinamaprotheni amaningi okulula ukugaya.)

Ukudla kwe-vegan kungukucaca okucacile okungaphezulu. "Ukudla kwe-Vegan akufaki yonke imikhiqizo yezilwane," kusho uLemein. "Ukudla kwe-Vegan kuqinile kakhulu futhi kushiya indawo encane yokuchazwa, kuyilapho ukudla okusekelwe ezitshalweni kungase kusho ukungabi nanyama, kodwa kufaka phakathi ubisi lomuntu oyedwa, kanti omunye angase afake imikhiqizo yenyama embalwa phakathi nesikhathi senyanga kodwa agxile iningi. zokudla ezitshalweni." Empeleni, izidlo ezisuselwa ezitshalweni zivumela indawo eningi engwevu.

Ziyini izinzuzo?

Izinzuzo zezempilo zombili izitayela zokudla ziyafana futhi zisungulwe kahle. "Ukudla izitshalo eziningi nokunciphisa inyama cishe njalo kuyinto enhle, njengoba ucwaningo lusitshela ukuthi ukudla okusekelwe ezitshalweni kungasiza ekunciphiseni ingozi yokuba nezimo ezingapheli ezifana nesifo sikashukela, ukukhuluphala nesifo senhliziyo," kusho uJulie Andrews, RDN. , CD, ingcwethi yokudla kanye nompheki ongumnikazi weThe Gourmet RD. Kukhona nobufakazi obuphakamisa ukuthi amazinga omdlavuza webele aphansi kulabo abanamathela ekudleni okusekelwe ezitshalweni.

Kubalulekile ukuthi wazi, kepha, ukuthi nje ngoba okuthile kubhalwe ukuthi "i-vegan" akukwenzi kukulungele, futhi lokhu kuwugibe ama-vegans amaningi (kanye nabadla izitshalo) abangena kuwo. "Okungikhathaza kakhulu ngokudla kwesimanje okunama-vegan ukuqhuma kokudla okungenamsoco okukhona kuyo yonke indawo okungenazilwane, njengama-ayisikhilimu, ama-burger, nama-candies," kusho uJulieanna Hever, R.D., C.P.T., ingcwethi yokudla, umqeqeshi nombhali osebenza naye Ukudla Okususelwa Ezitshalweni. "Lezi azinempilo kakhulu kunalezo eziqukethe imikhiqizo yezilwane futhi zisabangela izifo ezingapheli." U-Hever uncoma noma ngubani ozama ukudla okune-vegan ukuthi athathe ukudla okuphelele, indlela esekwe ezitshalweni, okusho ukunciphisa izinketho ezicutshunguliwe lapho kunokwenzeka.

U-Andrews uyavuma ukuthi okufika kukho wukuqinisekisa ukuthi ukudla kwakho kuhlelwe kahle futhi akunciki kakhulu ekudleni okugayiwe. “Siyazi ukuthi ukudla okuphelele kwezitshalo okunjengamantongomane, imbewu, imifino, izithelo, okusanhlamvu, ubhontshisi, okusanhlamvu, namafutha emifino kugcwele umsoco (amafutha anenhliziyo enempilo, amavithamini, amaminerali, imicu, amaprotheni, amanzi), kodwa kungakhathaliseki ukuthi yikuphi. isitayela sokudla osikhethayo, ukuhlela ngokucophelela kubalulekile, "usho kanje.

Lokhu kungaba lula ukufeza izidli ezitshalwe ezitshalweni kunezama-vegan, kusho uLemein. "Amanye ama-micronutrients, kuhlanganise ne-vitamin B12, i-vitamin D3, ne-heme iron ikhona kuphela emikhiqizweni yezilwane njengobisi, amaqanda, nenyama." Lokho kusho ukuthi imifino kaningi idinga ukuyenezela. "Ngokudla okutshalwe ezitshalweni, usengazuza izinzuzo zokudla imikhiqizo eminingi yezitshalo kanye namaprotheni ezitshalo, kepha usathola izindlela zokufaka imikhiqizo yezilwane ekudleni kwakho, ngamanani amancane kakhulu kunokudla okujwayelekile kwaseMelika."

Ingabe lezi zidlo zilungele obani?

Njengoba kuvela, abadla isitshalo abaphumelelayo abasebenzisa izitshalo kanye ne-vegan bavame ukuba nemigomo ehlukene engqondweni. "Ngithola labo abanezizathu zokuziphatha noma zokuziphatha zokukhetha i-veganism ngokuvamile benza kangcono kunalabo abazama ukudla kwe-vegan ngezizathu zokulahlekelwa isisindo," kusho uLemein. Ukudla kwe-Vegan akuguquguquki kakhulu kunokudla okusekelwe ezitshalweni, ngakho-ke udinga ngempela ukukufuna. "Ngokuhlangenwe nakho kwami, kuthatha ukupheka okuningi ekhaya ukuze ube yi-vegan enempilo," kunezela uCarolyn Brown, R.D., i-dietitian esekelwe e-NYC esebenza ne-ALOHA. "Okusekelwe ezitshalweni kuwumgomo olula womuntu ongakuthandi ukupheka; usengadla ezindaweni eziningi zokudlela."

Kukhona futhi nocezu lwengqondo lwendida: "Ngicabanga ukuthi ukuba yi-vegan kunzima kakhulu ngoba kunemikhawulo, futhi lokho 'cha angikudli lokho kungakhathaza ngokwengqondo," kusho uBrown. "Ngokujwayelekile, njengesazi sezokudla, ngithanda ukugxila kulokho esikwengezayo, hhayi esikunqamulayo."

Ngamanye amazwi, ukwengeza izitshalo eziningi kuvame ukuba ngokoqobo kakhulu kunokunqamula yonke imikhiqizo yezilwane. Uma sekushiwo lokho, kulabo abazizwa beqinile ngokweqa imikhiqizo yezilwane, ukuba yi-vegan kungaba nempilo njengokudla okusekelwe ezitshalweni, futhi mhlawumbe kuvuze kakhulu ngokomzwelo. (BTW, nazi izinto eziyi-12 okungekho muntu okutshela zona ngokuya nge-vegan.)

Qala kancane

Yazi ukuthi kungakhathalekile ukuthi yisiphi isitayela sokudla ofuna ukusizama, awudingi ukwenza ushintsho ngasikhathi sinye. Eqinisweni, mhlawumbe kungcono uma ungakwenzi! "Ngomuntu oqala nje ngokudla izitshalo eziningi, ngiphakamisa ukuthi uzibekele imigomo emincane njengokupheka ngemifino eyodwa entsha isonto ngalinye noma uhlose izingxenye ezintathu kwezine zepuleti lakho ezakhiwe ngokudla kwezitshalo njengemifino, izithelo, okusanhlamvu, ubhontshisi," Andrews uthi. Ngaleyo ndlela, mancane amathuba okuthi uzizwe ukhungathekile, udangele, noma wesatshiswe ngokuvuselela ngokuphelele ukudla kwakho.

Izindaba ezinhle: Uhlu lwakho lwegilosa aludingi ukudideka ngokuphelele uma usahlola ukuthi yini okukusebenzela kangcono. Kunemikhiqizo esabekayo efana ne-New Country Crock Plant Butter, ibhotela elingenalo ubisi elitshalwe ezitshalweni elilungele i-vegan futhi linambitheka njengebhotela lobisi!

Buyekeza kwe-