Ukutya okutyayo

Umxholo

• Kukuphi ukutya okutywayo?
• Kukuphi ukutya okuthintelwayo?
• Zeziphi izibonelelo ezinokubakho kwezempilo?
• Yeyiphi imingcipheko kunye neziphumo ebezingalindelekanga ezinokubakho?
• Ngubani ofanele azame ukutya okuchumileyo?
• Ukuthatha

Ushwankathelo

Ukutya okuchumileyo sisicwangciso esiluhlaza, esineendlela zokuphila eziyilwe ngumbaleki owayesakuba ngumqeqeshi uBrendan Brazier. Kucacisiwe kwincwadi yakhe enegama elifanayo, ebonelela abafundi ngesidlo sakusasa, isidlo sasemini, isidlo sangokuhlwa, i-smoothie, kunye neeresiphi zokupheka ngaphandle kwesicwangciso sokutya seeveki ezili-12 ekufuneka zilandelwe njengoko ziqala ekutyeni.

Abantu abalandela ukutya okuchumayo ababali iikhalori okanye ukunciphisa umda. Endaweni yoko, bayakhuthazwa ukuba batye ukutya okuncinci okuncinci yonke imihla ukugcina iswekile yegazi kunye namandla abo engaguquguquki imini yonke.

Isicwangciso sibanga ukunceda ukunciphisa umzimba, amanqanaba amandla, ukunciphisa uxinzelelo, ukuzinziswa kweswekile yegazi, kunye nempilo yentliziyo. Ikwabanga ukuba ibonelela ngezibonelelo zezempilo ngokubanzi.

Kukuphi ukutya okutywayo?

Abantu abakukutya okuchumileyo bafuna ukutya okusekwe kwizityalo, ukutya okuluhlaza okanye okuphekwe kancinci kumaqondo obushushu asezantsi-ngamanye amagama, ukutya okusondele kwimeko yabo yendalo kangangoko.

Kwesi sicwangciso, uya kubambelela kukutya okunezakha-mzimba ezinje:

• iimbotyi
• iimbewu
• imifuno enamagqabi
• imifuno
• iziqhamo
• hemp
• iioyile ezicinezelweyo
• iviniga yeapile cider
• imifuno yolwandle
• irayisi emdaka

Isidlo ngasinye kufuneka sibe neprotein ephezulu, inala yefayibha, kunye namafutha asempilweni ngaphandle kwemveliso yezilwanyana.

Injongo yoku kutya kukutya ukutya okuluhlaza, okunee-vegan ezihambisa zonke izakhamzimba ezifunwa ngumzimba wakho ngaphandle kwemfuneko yokongezwa kweevithamini, iiminerali, okanye izakha mzimba.

Ukuba uceba ukulandela ukutya okuchumileyo, uya kufumanisa ukuba kukho uluhlu olude lokutya okusekwe kwizityalo ukuze uhlale wanelisekile ngexesha losuku.

Kukuphi ukutya okuthintelwayo?

Ukuba ukhetha ukulandela ukutya okutyayo, kuyakufuneka uphelise zonke iimveliso zezilwanyana, kubandakanya:

• inyama (inyama yenkomo, inyama yengulube, imvana, inyathi, njl.
• intlanzi (intlanzi emhlophe, isalmon, ityhuna, njl.
• Ukutya kwaselwandle kunye ne-shellfish (i-shrimp, i-oysters, i-calamari, i-scallops, i-crab, njl.
• amaqanda, iinkukhu (inkukhu, iturkey, njl.
• Iimveliso zobisi (itshizi, iyogathi, ubisi, cream, kefir, njl.

Ukongeza, uya kuthintela i-carbohydrate esulungekileyo kunye nokutya okuphezulu kwisitatshi kunye neswekile. Uya kufuneka kwakhona ukunciphisa ukutya okuphekwe kumaqondo obushushu asezantsi. Ngelixa bavunyelwe kwixabiso elincinci kukutya okuchumileyo, ukusetyenziswa rhoqo kuyadimazeka.

Okokugqibela, uya kukhuthazwa ukuba usike okanye unciphise ukutya okucutshungulweyo kangangoko kunokwenzeka kuba uninzi lunezihlomelo kwaye zineswekile eninzi, iityiwa, kunye namafutha.

Zeziphi izibonelelo ezinokubakho kwezempilo?

Abantu abatya izidlo ezisekwe kwizityalo ngokwesiqhelo bayakwazi ukugcina ubunzima obusempilweni kunye noxinzelelo lwegazi kunye necholesterol ephantsi kunaleyo ingenayo. Ukutya kweVegan kuye kwacutha izehlo zohlobo lwesifo seswekile, uxinzelelo lwegazi oluphezulu, ukutyeba kakhulu kunye nokufa sisifo sentliziyo, nangona kufuneka kwenziwe uvavanyo olukhulu ukuze kufundwe izibonelelo zexesha elide kwezempilo kubunzulu.

Uvavanyo lwamva nje, oluncinci lubonise indlela yokuphila ye-vegan ukuba isebenze kulawulo lweswekile yegazi kubantu abanesifo seswekile se-2, kodwa uphando oluthe kratya luyafuneka kuloo ndawo ithile.

Abo babamkelayo banokufumana izibonelelo ezongeziweyo zokunciphisa inani lamayeza amiselweyo ekufuneka bewathathe, ukunciphisa iimeko zempilo ezingapheliyo, kunye nokunciphisa umngcipheko womhlaza.

Ukuphelisa ukutya okucutshungulwayo ekudleni kwakho kunokunciphisa ukutya kwakho ityuwa, iswekile, kunye namafutha angenampilo kunye nokuhlutha izinto ezingezizo ezenziweyo, ezingekhoyo ekutyeni okupheleleyo ngokwendalo.

UBrendan Brazier, umyili wokutya okuchumayo, uqinisekisa ukuba ukulandela isicwangciso kunceda ukunciphisa uxinzelelo kunye noxinzelelo. Nangona kunjalo, ezi zibonelelo ze-anecdotal ezingakhange zixhaswe ngophando.

Yeyiphi imingcipheko kunye neziphumo ebezingalindelekanga ezinokubakho?

Abantu abatshintshela kwisidlo se-vegan banokuzifumana besemngciphekweni wokusilela kwezondlo. Oku kuyinyani ngokukodwa kwizondlo ezifumaneka kwimveliso yezilwanyana, njenge-iron, i-vitamin D, i-calcium, i-DHA, kunye ne-vitamin B-12.

Nangona ukutya okunempumelelo kudimaza ukongezwa, ungafumanisa ukuba kufuneka ukongeze ezinye zezondlo ukuze uhlangabezane neemfuno zemihla ngemihla ezicetyiswayo.

Njengalo naluphi na utshintsho kwindlela yokutya, hlanganisa ukutya okuchumayo ngokuthe ngcembe kwindlela ophila ngayo kunokuba wenze utshintsho olukhulu ngexesha elinye. Qala ngokudibanisa enye okanye ezimbini ukutya okulula okuvunyiweyo okanye ukutya ngexesha kwaye ngokuthe ngcembe usebenze ngendlela yakho yokutya okupheleleyo.

Unokufumana uxinzelelo lwesisu (ukudumba, utshintsho kwimikhwa yamathumbu, njl.), Ukuba nochuku, kunye nentloko njengoko usenza utshintsho, ngakumbi ukuba utshintsha kakhulu ngexesha elifutshane kakhulu.

Ngubani ofanele azame ukutya okuchumileyo?

Abantu abanexinzelelo oluphezulu lwegazi, icholesterol ephezulu, isifo sentliziyo, uhlobo lwesibini seswekile, iimeko ezinganyangekiyo, okanye abatyebe kakhulu banokuzuza kukutya okuphumelelayo.

Ngaphandle koko abantu abasempilweni abafuna ukucoca ukutya kwabo kwaye bafumane izakhamzimba ngakumbi kukutya abakutyayo banokufumana izibonelelo zokuphila ngendlela ye-vegan njengokutya okuchumayo.

Abantu abanesifo kufuneka balumke xa besebenzisa indlela yokuphila ye-vegan, njengezityalo ezithile ezinje ngombona, iitapile, isoya, kunye nemifuno eluhlaza engacacanga zii goitrogens kwaye zinokuzandisa iimpawu zakho.

Ukupheka le mifuno kuyenza ikhuseleke ukuba ityiwe ngabantu abanesifo se-thyroid, kodwa ekubeni imifuno ephekiweyo ithintelwe kukutya okuphumelelayo, oko kutya kunokufuna ukususwa ngokupheleleyo.

Ukongeza, abantu abalandela ukutya okuchumileyo kufuneka bathintele ukutya okunamaxabiso aphezulu e-phosphorus kunye ne-potassium.

Ukuthatha

Ukutya okusekwe kwizityalo, ukutya okupheleleyo, ukutya kwe-vegan njengokutya okuchumileyo kunokubonelela ngokulahleka kwesisindo kunye nezibonelelo zezempilo kwabo balandela indlela yokuphila, kubandakanya abantu abanesifo sentliziyo, uhlobo lweswekile, uxinzelelo lwegazi kunye necholesterol ephezulu.

Njengalo naluphi na utshintsho kwindlela yokuphila, ukutya okuchumileyo kufuneka kudityaniswe ngokuthe ngcembe, kusondele ngononophelo, kwaye kulungiselelwe iimfuno zakho zesondlo.