Ukutya kweVegan yokuThoba umzimba: Into ekufuneka uyazi

Umxholo

• Kodwa ngaba le ndlela isempilweni?
• Iingcebiso zokunciphisa umzimba
• 1. Ixesha lokutya kwakho
• 2. Bukela iinxalenye zakho
• 3. Qinisekisa ukuba ufumana iprotheni eyaneleyo
• 4. Dlulisa kwiziselo "ezisempilweni"
• 5. Musa ukuzinkcinkca ngotywala kwiidyuli ezisekwe kwizityalo
• Umgca wezantsi

Ngaba ukunciphisa umzimba kunokwenzeka?

Ukuba ujonge ukuphalaza iipawundi, usenokucinga ngokuzama ukutya kwe-vegan. Imifuno ayidli nyama, intlanzi, amaqanda, okanye iimveliso zobisi. Endaweni yoko, batya izinto ezifana neziqhamo kunye nemifuno, iimbotyi kunye nemidumba, kunye nobisi olusekwe kwizityalo, ezinye iimveliso zenondairy, kunye nezinye iindlela zenyama.

Nangona abanye abantu bekhetha indlela yokuphila ye-vegan ngaphandle kokukhathazeka ngokuziphatha kwezilwanyana, ukutya ngokwakho kunokuba nezibonelelo zempilo. Ngokwezifundo zamva nje, i-vegan inokukunceda ulahlekelwe lixabiso elibalulekileyo.

Njani ngokuchanekileyo? Uphando olungakumbi luyafuneka, kodwa kucingelwa ukuba ukuya kwi-vegan kunokukhokelela ekunciphiseni inani lokutya okunekhalori eziphezulu ozityayo. Ngokutya kwe-vegan, unokugqibela ukubuyisela endaweni ukutya okunjalo ngeendlela ezinefayibha ephezulu ezinekhalori eziphantsi kwaye zikugcine uzele ixesha elide.

Kodwa ngaba le ndlela isempilweni?

Ukusika amanye amaqela okutya aphambili kwindlela otya ngayo kunokubonakala kungenampilo. Kwaye ngaphandle kokuba unonophele ngononophelo kwisondlo sakho, kunokuba njalo.

Abanye banexhala, umzekelo, malunga nokufumana iiproteni ezaneleyo okanye ezinye izakhamzimba eziyimfuneko, njengevithamini B-12. Le vithamini ifunyanwa ngokwendalo kuphela kwiimveliso zezilwanyana, kwaye ukuba uyasilela, kunokubangela i-anemia. Imifuno kufuneka yongeze ukutya kwabo kunye neevithamini, ukutya okuziinkozo okuneevitamin, kunye neemveliso zesoya ezinqatyisiweyo ukunqanda ukusilela.

Abanye banokuba nengxaki nge-yo-yo yokutya emva kokuya kwi-vegan. Ithetha ntoni le nto? Kulapho uhamba ngemijikelezo yokwehla kobunzima kwaye uphinde uphinde ufumane bonke okanye nangaphezulu kobo bunzima, mhlawumbi emva kokuba unengxaki yokuncamathela kukutya kwe-vegan kuphela. Olu hlobo lokutya ludityaniswa nemiphumo emibi yezempilo, njengomngcipheko owandayo wohlobo lweswekile 2 kunye nesifo sentliziyo.

Ngaphandle kwale kunye neminye imingxunya enokubakho, unokutya ukutya okunemifuno okunempilo kwaye unciphise umzimba. Isitshixo-njengako konke ukutya-kugxile kukutya okuxineneyo kwezondlo kuthelekiswa neekhalori ezingenanto. Ukutya, oku kutya kubandakanya izinto ezinje:

• iziqhamo nemifuno
• amazimba
• iimbotyi nemidumba
• amandongomane nembewu

Nciphisa okanye unqande ukutya okwenziwe nge-vegan okuqulethe ezi zithako zongezwa:

• amafutha
• iswekile
• istatshi
• isodiyam
• izongezo zokutya

Iingcebiso zokunciphisa umzimba

Abasetyhini ngokubanzi kufuneka batye ii-calories ezingama-2 000 ngosuku ukugcina ubunzima. Ukwehla kobunzima, eli nani liyehla liye kwi-1,500 yeekhalori ngosuku. Amadoda ngokubanzi kufuneka atye ii-calories ezingama-2 500 ngosuku ngalunye ukuze agcine ubunzima bawo kunye nama-2,000 eekhalori ngosuku ukunciphisa umzimba.

Ikhalori yokutya okungenamsoco ayilingani nekhalori yokutya iphela ngokokutya. Nokuba uhlala ngezantsi kweenjongo zakho zekhalori, ukugcwalisa zonke ii-cookies zeNutter Butter, ezenzeka njenge-vegan, kwahluke kakhulu ekugcwaliseni iibhakethi zemveliso entsha.

Zininzi izinto ezichaphazela ukwehla kobunzima, kubandakanya:

• ubudala
• ukuphakama
• ubunzima bangoku
• ukutya
• amanqanaba omsebenzi womzimba
• Impilo yokutya emzimbeni
• eminye imiba yezonyango

Nangona ungeke ukwazi ukulawula zonke ezi zinto, unokulawula ukutya kwakho kunye nokuzilolonga. Kungakhathaliseki uhlobo lokutya olukhethayo, kufuneka ulandele ezi zikhokelo zokutya okunempilo.

1. Ixesha lokutya kwakho

Ukutyisa emadlelweni imini yonke akulunganga ukunciphisa umzimba. Ukubeka ixesha lokutya kubalulekile ekunyuseni imetabolism yakho kunye nokukhuthaza ukutya ngendlela esempilweni.

Ngokubanzi, zama ukutya ukutya ngaxeshanye suku ngalunye ukuze ingqondo kunye nesisu sakho sibe yipateni enokuqikelelwa. Munch kwisidlo sakusasa esikhulu xa kuthelekiswa nezinye izidlo ngemini yakho. Oku kunokuthetha ukutshintsha isidlo sakho sasemini kwangoko kwaye utye isidlo sangokuhlwa esincinci.

Ukuba uye wazilolonga, zama ukutya kwisithuba semizuzu engama-45 ugqibe. Oku kuya kunceda ukondla nokulungisa izihlunu zakho.

Kufuneka ungatyi nini? Kwiiyure ezimbini zokulala. Ukutya iikhalori kufutshane kakhulu nexesha lokulala kunxulunyaniswa nokuzuza ubunzima kunye nokuphazamiseka kokulala.

2. Bukela iinxalenye zakho

Ubungakanani bezahlulo zibalulekile nakuphi na ukutya okutyayo- vegan okanye hayi. ISebe lezoLimo laseMelika i-My Plate licebisa ukuba ama-avareji abasetyhini kunye namadoda bafumana eli nani lilandelayo lokunikezelwa koku kutya mihla le:

Nayi imizekelo yokuhanjiswa okukodwa kokutya okungafaniyo kwiqela ngalinye leemveku:

3. Qinisekisa ukuba ufumana iprotheni eyaneleyo

Iingcebiso zangoku zokutya iiprotheyini zijikeleze ii-5.5 ii-ounces ngemini, okanye zijikeleze i-0.41 yeegramu ngepawundi yobunzima bomzimba. Oku kuthetha ukuba umfazi oneepawundi ezili-150 kufuneka adle malunga ne-61 yeeprotheyini ngosuku ngalunye. Indoda eneepawundi ezili-175 kufuneka itye iigram ezingama-72 ngosuku ngalunye.

Xa usophula oku kweekhalori, kukho malunga neekhalori ezi-4 kwigrama nganye yeprotein. Ke umfazi kulo mzekelo uya kufuna ukufumana i-244 yeekhalori kwiiprotheni yonke imihla, kwaye indoda iya kufuna ukufumana i-288 yeekhalori kwiprotheni.

Imithombo elungileyo yeprotheni yezityalo ibandakanya:

4. Dlulisa kwiziselo "ezisempilweni"

Ngaphambi kokuba uthabathe i-smoothie ethengiweyo yevenkile, cinga ukuba zingaphi iikhalori ezinokuthi ziqulathe. Nokuba izinto ekuthiwa zeziselo zisempilweni kunye nemixube yamandla zinokupakisha i-punch ye-caloric.

Okokuqala, makhe sijonge kwisiselo abantu abaninzi abasaziyo ukuba bayicime xa besitya: Isoda ye-20-ounce iqulethe iitispuni ezili-15 ukuya kwezi-18 zeswekile.

Kodwa kuthekani ngejusi e-orenji esandula ukufakwa? Iqukethe malunga nee-ounces ezingama-20. Ngaba i-acai smoothie? Inokuba neekhalori ezingama-460 ngee-ounces ezingama-20.

Funda iilebhile ngononophelo kwaye uqwalasele ukugcina ezi tywala ngezihlandlo ezizodwa.

Ukuncamathela emanzini yeyona nto ukubheja kwakho xa uzama ukunciphisa inani kwisikali. Ihambisa amanzi kwaye ineekhalori ezinguziro. Ukuba awuwathandi amanzi acocekileyo, usenokucinga ngokongeza ukufinya kwelamuni okanye ikalika okanye ukuzama iti yemifuno kunye namanzi ahlwahlwazayo.

5. Musa ukuzinkcinkca ngotywala kwiidyuli ezisekwe kwizityalo

Imigaqo efanayo iyasebenza kwiivenkile kunye nee-dessert ezingezizo i-vegan: Yitya ngokumodareyitha. Umndilili waseMelika utya i-22.2 yeetapuni zeswekile ngosuku ngalunye. Nokuba oko kuvela kwi-ice cream sundae okanye ibhetshi ye-vegan cookies, iseziikhalori ezingama-335 eziqulathe ixabiso lesondlo elincinci.

Iswekile inokuphazamisa imetabolism yakho kwaye ikhokelele kwimicimbi yezempilo ngaphaya kokufumana ubunzima, kubandakanya uxinzelelo lwegazi oluphezulu, ukudumba, kunye ne-triglycerides ephezulu yegazi. Zingakanani izinto ezimnandi ngokwaneleyo? Abasetyhini kufuneka bazame ukunciphisa iswekile yabo yemihla ngemihla ukuya kwiitapuni ezi-6 okanye iikhalori ezili-100 suku ngalunye. Amadoda kufuneka ajonge ukufumana iitispuni ezingaphantsi kwe-9 okanye iikhalori ezili-150 yonke imihla.

Ukuba ujonga ukhetho olunempilo lwe-vegan dessert ephantsi kwiikhalori ngaphandle kweswekile kunye namafutha, zama iziqhamo ezintsha. Ngaphandle koko, yitya isahlulo esincinci se-vegan dessert kwaye ugcine okuseleyo ngomso okanye kwiveki ezayo.

Umgca wezantsi

Ukutya ukutya kwe-vegan kunokukunceda ukunciphisa umzimba. Okwangoku, kuhlala kungumbono olungileyo ukuthetha nogqirha wakho okanye ugqirha wezidlo ngaphambi kokwenza utshintsho olukhulu kwindlela otya ngayo. Kuya kufuneka uxoxe ngendlela oza kufumana ngayo izakhamzimba ezibalulekileyo, njengeprotein kunye neevithamini ze-B.

Ugqirha wakho unokufumana ezinye iingcebiso malunga nokuba unganciphisa njani ubunzima, njengokugcina idayari yokutya okanye ukuziqhelanisa nokuzilolonga rhoqo.