Ulandela njani ukutya okrwada kweVegan: Izibonelelo kunye neengozi

Umxholo

• Yintoni ukutya kweVegan eluhlaza?
• Izibonelelo zezeMpilo
• Ngamana unokuphucula impilo yentliziyo
• Ngamana unganciphisa umngcipheko weSifo seSwekile
• Ngamana unganceda ukuncipha komzimba
• Ngamana unokuphucula ukugaya
• Iingozi ezinokubakho
• Ngamana unokuba nesondlo esingalinganiyo
• Ngamana unokuthi utyumle imisipha kunye namathambo
• Ngamana unokukhuthaza ukubola kwamazinyo
• Ngamana unokunciphisa ukuchuma
• Ulandela njani ukutya okuTyiwayo okungafunekiyo
• Ukutya ukuze utye
• Ukutya ekufuneka sikuphephe
• Imenyu yesampulu
• Usuku 1
• Usuku 2
• Usuku 3
• Izimuncumuncu
• Umgca osezantsi

Nangona ukutya kwe-vegan eluhlaza kungantsha, kuye kwafumana ukuthandwa kutshanje.

Idibanisa imigaqo ye-veganism kunye ne-foodism eluhlaza.

Ngelixa abanye abantu banokukhetha ukuyilandela ngenxa yezizathu zokuziphatha okanye zokusingqongileyo, uninzi lwenza oko ngenxa yezibonelelo zezempilo. Oku kubandakanya ukunciphisa umzimba, ukuphucula impilo yentliziyo kunye nomngcipheko ophantsi wesifo seswekile.

Nangona kunjalo, ukutya okuluhlaza ngokupheleleyo kwe-vegan nako kunokubangela imingcipheko ethile yezempilo-ngakumbi xa ingacwangciswanga kakuhle.

Eli nqaku liphonononge ukutya okuluhlaza kwe-vegan- kubandakanya izibonelelo kunye nomngcipheko.

Yintoni ukutya kweVegan eluhlaza?

I-veganism eluhlaza yi-subset ye-veganism.

Njenge veganism, ayizibandakanyi zonke iintlobo zokutya ezivela kwimvelaphi yezilwanyana.

Emva koko yongeza umxholo okanye ukutya okuluhlaza, okuyalela ukuba ukutya kufanele kutyiwe kuluhlaza ngokupheleleyo okanye kufudunyezwe kumaqondo obushushu angaphantsi kwe-104-18 ° F (40-48 ° C).

Umbono wokutya ukutya okrwada kuphela okhoyo phakathi embindini wenkulungwane yeshumi elinesithoba xa umphathiswa wase-Presbyterian kunye nomhlaziyi wezokutya uSylvester Graham wakukhuthaza oko njengendlela yokuphepha ukugula (1).

Ukutya okuluhlaza kwevegan ngokubanzi kutyebile kwiziqhamo, imifuno, amandongomane, iimbewu, iinkozo ezihlumayo kunye nemidumba. Ikwahlala isezantsi ngokwendalo kukutya okucutshungulwayo.

Abo bakhetha ukulandela ukutya kwe-vegan eluhlaza kuhlala kukhuthazwa zizizathu zempilo.

Bakholelwa ukuba ukutya okuluhlaza kunye nokufudunyezwa okuncinci kunesondlo kunokuphekiweyo.

Iindlela ezizezinye zokulungiselela ukutya, ezifana nokwenza incindi yomxube, ukuxuba, ukufunxa, ukudubula nokudambisa amanzi, zisetyenziswa endaweni yokupheka.

Abanye abaxhasi bakholelwa ukuba ukutya okuluhlaza kwe-vegan kubonelela ngazo zonke izondlo ezifunwa ngabantu-yiyo loo nto izongezo zihlala zityhafiswa.

Ukutya okuluhlaza kwe-vegan kubandakanya okuninzi okungasetyenziswanga, ukutya okusekwe kwizityalo okunokuthi kugqitywe ngokupheleleyo okanye kufudunyezwe kumaqondo obushushu asezantsi kakhulu.

Izibonelelo zezeMpilo

Ukutya okuluhlaza kwe-vegan kuninzi kukutya okunezakha-mzimba ezinesondlo. Ikwanxulunyaniswa nezibonelelo ezininzi zempilo.

Ngamana unokuphucula impilo yentliziyo

Ukutya okuluhlaza okungafunekiyo kunokuyiphucula impilo yentliziyo ngenxa yokugxila kwiziqhamo kunye nemifuno- zombini ezi zinto zihlala zinxulunyaniswa noxinzelelo lwegazi kunye nokwehla komngcipheko wesifo sentliziyo kunye nokubetha (,).

Le ndlela yokutya ikwabandakanya intongomane eninzi, iimbewu, iinkozo ezihlumayo kunye nemidumba. Uphononongo lubonisa ukuba oku kutya kunokuphucula amanqanaba e-cholesterol egazini kunye nokunciphisa umngcipheko wesifo sentliziyo (,,,).

Uphononongo lokujonga lubonisa ukuba ii-vegans zinokufikelela kwi-75% yomngcipheko ophantsi wokukhula koxinzelelo lwegazi oluphezulu kunye ne-42% yomngcipheko wokufa ngenxa yesifo sentliziyo (,).

Ngaphezulu, izifundo ezilawulwa ngokungekho mthethweni-umgangatho wegolide kuphando lwezesayensi-jonga ukuba ukutya kwe-vegan kusebenza ngokukuko ekunciphiseni i-cholesterol "embi" ye-LDL (,,,).

Zimbalwa izifundo ezijonge kwiziphumo zokutya okuluhlaza kwe vegan ngokukodwa. Nangona kunjalo, umxholo wabo ophezulu wokutya okunotyebileyo kwezityalo kunokubonelela ngeziphumo ezifanayo-nangona kufuneka izifundo ezingaphezulu.

Ngamana unganciphisa umngcipheko weSifo seSwekile

Ukutya okuluhlaza kwe-vegan kunokunciphisa umngcipheko wesifo seswekile.

Kwakhona, oku kunokuba yinxalenye yokugxila kwiziqhamo kunye nemifuno, enxulunyaniswa nomngcipheko osezantsi wohlobo lweswekile yesi-2. Ukongeza, oku kutya kutyebile kwifayibha- isondlo esidityaniswe kumanqanaba eswekile esezantsi kunye nokunyusa ubuntununtunu be-insulin (,,,).

Olunye uphononongo lwakutsha nje oludibanise izidlo zemifuno kunye ne-vegan kumngcipheko ophantsi we-12% wohlobo lweswekile, kunye nokutya kwe-vegan yeyona isebenzayo ().

Ngaphezu koko, izidlo ze-vegan ziqulathe isixa esihle samandongomane, iimbewu, iinkozo ezihlumayo kunye nemidumba, ezinokuthi zincede zinciphise amanqanaba eswekile yegazi (,).

Oko kwathethileyo, zimbalwa izifundo ezijongileyo kwiziphumo ngqo zokutya okuluhlaza kwevegan.

Nangona kunjalo, kuba kunokwenzeka ukuba zibandakanye ubuninzi- ukuba azikho ngaphezulu - iziqhamo kunye nemifuno etyebileyo eneziqhamo kunye nemifuno ngokuthelekiswa nezinye iintlobo zokutya kwevegan, kunokulindelwa izibonelelo ezifanayo.

Ngamana unganceda ukuncipha komzimba

Ukutya okuluhlaza kwe-vegan kubonakala kusebenza kakhulu ekuncedeni abantu ukuba banciphise ubunzima kwaye bayigcine.

Ngapha koko, izifundo zihlala zinxibelelana nokutya okuluhlaza okokutya-kubandakanya i-veganism eluhlaza-ukuthoba inani lamafutha omzimba ().

Kwisifundo esinye, abantu abalandela izidlo ezahlukeneyo eziluhlaza ngaphezulu kweminyaka eyi-3.5 baphulukene neepawundi ezingama-22-26 zeekhilogram (10-12 kg). Ngaphezulu, abathathi-nxaxheba ngepesenti ephezulu yokutya okuluhlaza ekutyeni kwabo banamaxabiso esalathiso esisezantsi somzimba (BMIs) (22).

Kwesinye isifundo, abantu abalandela ukutya okungafunekiyo kwe-vegan babenamafutha epesenti yomzimba phakathi kwe-7-9.4% esezantsi kunaleyo yokutya ukutya okuqhelekileyo kwaseMelika ().

Ngaphaya koko, uninzi lwezifundo ezikumgangatho ophezulu zixela ukuba ukutya okunamafutha asezantsi-kubandakanya izidlo ze-vegan eluhlaza- kusebenza ngakumbi ekulahlekeni kobunzima (,,,,).

Ngamana unokuphucula ukugaya

Inani eliphezulu lefayibha kukutya okupheleleyo kwezityalo kunokunceda ukuphucula ukwetyisa.

Ukutya okurwada kwe-vegan kuphezulu kuzo zombini iintsinga ezinyibilikayo nezinganyibilikiyo.

Iintsinga ezingenakunyibilika zongeza isambuku kwizitulo zakho kwaye uncede ukutya kuhamba ngokukhawuleza emathunjini akho, ukunciphisa amathuba okuqhinwa.

Ifayibha enyibilikayo ikwaluncedo, kuba iyanceda ukondla iintsholongwane ezilungileyo emathunjini akho ().

Emva koko, ezi bhaktiriya ziphilileyo zivelisa izakha mzimba, ezinje ngamafutha amafutshane, anceda ukunciphisa ukudumba emathunjini akho. Banokuphinda baphucule iimpawu zesifo sengqondo samathumbu (IBS), isifo sikaCrohn kunye nesifo sezilonda (,,, 32).

Ukutya okuluhlaza kwe-vegan kunokubonelela ngezibonelelo zezempilo, kubandakanya ukunciphisa umzimba, umngcipheko ophantsi wohlobo lweswekile 2 kunye nokuphucula ukugaya kunye nempilo yentliziyo.

Iingozi ezinokubakho

Ukutya okuluhlaza okungafunekiyo kunokuza nemingcipheko ethile - ngakumbi ukuba awucwangcisi kakuhle.

Ngamana unokuba nesondlo esingalinganiyo

Ukutya kwe-vegan kunokuba kufanelekile kuwo onke amanqanaba obomi - ukuba nje zicwangciswe kakuhle.

Enye yeemfuno zokuqala zokutya okucwangciswe kakuhle kukuqinisekisa ukuba ibonelela ngazo zonke iivithamini kunye neeminerali ezifunwa ngumzimba wakho. Unokwenza oko ngokutya ukutya okuqinisiweyo okanye izongezo ukubuyekeza izondlo eziphantsi ngokwendalo.

I-Vitamin B12 ngumzekelo omnye wesondlo esilela ngokwemvelo kukutya okuluhlaza kwe-vegan. Ukufumana okuncinci kule vithamini kunokukhokelela kwi-anemia, ukonakala kwenkqubo ye-luvo, ukungachumi, isifo sentliziyo kunye nempilo yeethambo enkenenkene (33,,).

Ngelixa nabani na enokuba namanqanaba asezantsi e-vitamin B12, ii-vegans ezingathathi zongezo zisemngciphekweni omkhulu wokushota (,,)

Ngapha koko, olunye uphononongo lufumanise ukuba i-100% yabathathi-nxaxheba elandela ukutya okuluhlaza okungafunekiyo kutyiwe ngaphantsi kwe-2.4 mcg ye-vitamin B12 ngosuku. Ngapha koko, ngaphezulu kwesithathu sabathathi-nxaxheba babeswele i-vitamin B12 ngexesha lesifundo ().

Nangona kunjalo, ukusetyenziswa kwezongezelelo kuhlala kudimazekile kukutya okuluhlaza kwe-vegan, ngenxa yenkolelo yokuba ungazifumana zonke izondlo ozifunayo kukutya okuluhlaza kuphela. Oku kunokunyusa umngcipheko wokunqongophala kwezondlo.

Ukutya okrwada kwe-vegan kukwabonakala ngathi kunecalcium encinci kunye nevithamin D, kwaye abaxhasi bahlala betyhafisa ukusetyenziswa kwetyuwa ene-iodized, enokukubeka emngciphekweni wokusilela ().

Ngamana unokuthi utyumle imisipha kunye namathambo

Imiba eliqela yokutya okuluhlaza kwe-vegan kunokubangela ukuba buthathaka izihlunu kunye namathambo.

Ukuqala, le ndlela yokutya ihlala iphantsi kwi-calcium kunye nevithamin D-izondlo ezibini ezifunekayo kumathambo omeleleyo.

Kwisifundo esinye, abantu abakukutya okuluhlaza kwe-vegan babenomthamo wamaminerali asezantsi kunye noxinano kunabo balandela ukutya okuqhelekileyo eMelika ().

Abanye bokutya kwe-vegan eluhlaza banokufumana i-vitamin D eyaneleyo ekuvezweni lilanga.

Nangona kunjalo, abantu abadala asebekhulile, abantu abahlala kumantla asentla okanye abo banesikhumba esimnyama abanakho ukuvelisa ngokuqhubekayo ivithamin D eyoneleyo ekuvezweni lilanga kuphela.

Ngaphezulu, ukutya okrwada kwe-vegan kuhlala kunika iprotein encinci kakhulu-ihlala ingaphantsi kwe-10% yenani leekhalori zakho ngosuku ().

Nangona amanqanaba asezantsi eeprotheyini anokwanela ukuhlangabezana neemfuno zebhayiloji ezisisiseko, obunye ubungqina bunxibelelanisa ukungena okuphezulu kumathambo omeleleyo (40).

Iprotein ikwabalulekile ekugcineni ubunzima bemisipha, ngakumbi ngamaxesha eekhalori ezisezantsi ezikhokelela ekwehliseni ubunzima - njengoko kunokulindelwa kolu hlobo lokutya ().

Ngamana unokukhuthaza ukubola kwamazinyo

Ukutya okrwada kwe-vegan nako kunokunyusa amathuba okubola kwamazinyo.

Oku kunokuba yinyani ngokukodwa kukutya okubandakanya iziqhamo ezininzi ze-citrus kunye namajikijolo ().

Ezi ziqhamo kucingelwa ukuba zine-asidi ngakumbi kwaye zinokubangela ukhukuliseko lwe-enamel yakho yamazinyo.

Kwisifundo esinye, i-97.7% yabantu abakukutya okuluhlaza kwe-vegan bafumana ukhukuliseko lwamazinyo kwinqanaba elithile, xa kuthelekiswa ne-86.8% kuphela kwiqela lolawulo ().

Nangona kunjalo, kufuneka uphando olongezelelekileyo ngaphambi kokuba kuthathwe izigqibo ezinamandla.

Ngamana unokunciphisa ukuchuma

Ngamanye amaxesha, ukutya okuluhlaza kwe-vegan kunokunciphisa ukuchuma.

Kwisifundo esinye, iipesenti ezingama-70 zabasetyhini abalandela ukutya okuluhlaza okwe-vegan bafumana izinto ezingaqhelekanga kumjikelo wabo wokuya exesheni. Ngapha koko, malunga ne-amenorrhea yesithathu ephucukileyo- imeko apho abasetyhini bayekayo ukuya exesheni ngokupheleleyo (43).

Ukongeza, kwaqwalaselwa ukuba ipesenti yokutya okuluhlaza, kokukhona iziphumo zinamandla. Abaphandi babala ukuba abafazi batya ukutya okuluhlaza kuphela babenamathuba asixhenxe okuba ne-amenorrhea kunabanye abafazi (43).

Oososayensi baqaphela ukuba enye yeendlela eziphambili zokutya okuluhlaza okunokuchaphazela ukuzala komfazi kukuba sezantsi kweekhalori. Oku kunokubangela ukuba abasetyhini behle ubunzima obuninzi, kunciphise amandla abo okuba sexesheni.

Ukutya okuluhlaza kwe-vegan ngaphandle kwezongezo kunokuba sezantsi kwi-vitamin B12, iodine, calcium kunye nevithamin D kwaye inokubonelela ngeproteyini encinci kunye neekhalori ezimbalwa, ekhokelela kuluhlu lwemicimbi yezempilo. Inokubangela nokubola kwamazinyo kunye nemiba yokuchuma.

Ulandela njani ukutya okuTyiwayo okungafunekiyo

Ukulandela ukutya kwe-vegan eluhlaza, kufuneka uqale uqinisekise ukuba ubuncinci i-75% yako konke ukutya okutyayo kukrwada okanye kuphekwe kumaqondo obushushu angaphantsi kwe-104-118 ° F (40-48 ° C).

Iimveliso zezilwanyana kufuneka zithintelwe ngokupheleleyo, ngelixa iziqhamo, imifuno, amandongomane kunye nembewu kufuneka zibaninzi. Iinkozo kunye neembotyi zinokufakwa kodwa kufuneka zifakwe emanzini okanye zihlume ngaphambi kokutyiwa.

Ukutya ukuze utye

• Iziqhamo ezisandula ukwenziwa, ezomisiweyo, ezenziwe ngejusi okanye ezomileyo
• Imifuno eluhlaza, enejusi okanye eyomileyo
• Amandongomane aluhlaza nembewu
• Iinkozo ezingaphekwanga kunye nemidumba (ihlumile okanye ifakiwe)
• Iibisi ezikrwada zenut
• Iibhotile zerut nut
• Iioyile ezixineneyo
• Ukutya okunesonka okunje nge-miso, kimchi kunye ne-sauerkraut
• Ingca yolwandle
• Ezinye izinto ezithandekayo, ezinje ngesiraphu emsulwa yemephu kunye nococao powder olungagqitywanga
• Iicondiments, kubandakanya iiviniga kunye nesosi eluhlaza engafakwanga isosi eluhlaza

Ukutya ekufuneka sikuphephe

• Iziqhamo eziphekiweyo, imifuno, iinkozo kunye nemidumba
• Izinto ezibhakiweyo
• Amantongomane aqhotsiweyo kunye nembewu
• Ioli ecocekileyo
• Ityuwa
• Iswekile ecoliweyo kunye nomgubo
• Ijusi ezigqityiweyo
• Ikofu kunye neti
• Utywala
• Ukutya okulungisiweyo kunye nokutya okulula, okunje ngeetshiphusi kunye namakhekhe

Ukutya okuluhlaza kwe-vegan kubandakanya ukutya okuluhlaza okanye ukutya okuphekwe ngaphantsi kweqondo elithile lobushushu. Ukutya okuphekiweyo, izinto ezibhakiweyo kunye nezinto ezisulungekisiweyo okanye ezenziwe kakhulu kufuneka zithintelwe.

Imenyu yesampulu

Le menyu yesampulu ilandelayo inokukunika umbono wokuba zingabonakala njani iintsuku ezimbalwa ukutya okuluhlaza kwe-vegan.

Usuku 1

• Isidlo sakusasa: Tropical green spirulina smoothie
• Isidlo sasemini: I-ertyisi eluhlaza, iminti kunye nesuphu ye-avokhado
• Isidlo sangokuhlwa: Ipitsa ye-vegan eluhlaza

Usuku 2

• Isidlo sakusasa: I-chia seed pudding eneziqhamo
• Isidlo sasemini: I-Raw nori isonga ngesosi yokunkcunkca
• Isidlo sangokuhlwa: Iphedi eluhlaza

Usuku 3

• Isidlo sakusasa: Iipancakes zebhanana eluhlaza kunye nebhotolo yeamangile
• Isidlo sasemini: I-zucchini ekrwada evuthayo ene-basil pesto sauce
• Isidlo sangokuhlwa: I-lasagna eluhlaza kunye nemifuno egcotyiweyo, iitumato ezomiswe lilanga kunye nesosi yecashew-cilantro

Izimuncumuncu

• Iibhola zamandla ePecan
• I-vegan eluhlaza ye-vegan bar
• Isiqhamo esomileyo
• I-Chia pudding
• Iziqhamo ze-smoothies
• Iikuki zetshokholethi ezingabhakwa
• Isaladi yeVeggie enxibe i-guacamole

Ukutya okuninzi okutyiwa ngokutya okuphekiweyo kwe-vegan kunokwenziwa eluhlaza. Imenyu yesampulu engentla ibonelela ngezimvo zokutya okuluhlaza kwe-vegan kunye nokutya okulula.

Umgca osezantsi

Ukutya okuluhlaza kwe-vegan kubandakanya iziqhamo ezisempilweni, imifuno, amandongomane, iimbewu kunye ne-grains ehlumayo kunye neembotyi-ezinokunciphisa isifo seswekile kunye nesifo sentliziyo kunye nokunceda ukunciphisa umzimba kunye nokwetyisa xa kucwangciswe kakuhle.

Nangona kunjalo, ukuba ayicwangciswanga kakuhle, oku kutya kunokunyusa umngcipheko wokunqongophala kwezondlo, ukungachumi kunye nezihlunu, ithambo namazinyo.

Ukuba uthatha isigqibo sokunika ukutya okungafunekiyo kwe-vegan, qiniseka ukuba ikunika iikhalori ezaneleyo. Kungcono ukongeza izongezo xa kukho imfuneko yokuhlangabezana nazo zonke iimfuno zakho zemihla ngemihla zezondlo.