Izifundo ezili-16 kwizidlo zeVegan- Ngaba ziyasebenza ngenene?

Umxholo

• Izifundo
• Ukuhla ukusinda
• Amanqanaba eswekile yegazi kunye nobuntununtunu be-insulin
• I-LDL, i-HDL, kunye ne-cholesterol iyonke
• Ukutya kunye nokuhlutha
• Iimpawu zesifo samathambo
• Umgca wezantsi

Ukutya kweVegan kukhula ekuthandeni ngenxa yezempilo kunye nezizathu zokusingqongileyo.

Bango ukuba banikezela ngezibonelelo ezahlukeneyo zempilo, ukusukela ekunciphiseni ubunzima kunye nokunciphisa iswekile yegazi kuthintelo lwesifo sentliziyo, umhlaza kunye nokufa ngaphambi kwexesha.

Izifundo ezilawulwa ngokungahleliwe ziyindlela ethembekileyo yokuqokelela ubungqina kwizibonelelo zokutya.

Eli nqaku lihlalutya izifundo ezili-16 ezilawulwa ngononophelo ukuvavanya indlela ukutya kwe-vegan okunokuyichaphazela ngayo impilo yakho.

Izifundo

1. UWang, F. et al. Iziphumo zokutya kwemifuno kwiipilisi zegazi: uphononongo olucwangcisiweyo kunye nohlalutyo lweemeta zovavanyo oluhleliweyo.Ijenali yoMbutho weNtliziyo yaseMelika, 2015.

Iinkcukacha: Olu hlalutyo lweemeta lubandakanya abathathi-nxaxheba abangama-832. Kwajongwa kwizifundo ezili-11 zokutya kwemifuno, ezisixhenxe ezazingumdumba. Isifundo ngasinye kwizidlo ze-vegan sasineqela lolawulo. Izifundo zithathe iiveki ezintathu ukuya kwiinyanga ezili-18.

Abaphandi bavavanye utshintsho kwi:

• cholesterol iyonke
• i-lipoprotein (LDL) ye-cholesterol "embi"
• uxinizelelo oluphezulu lwe-lipoprotein (HDL) "elungileyo" ye-cholesterol
• cholesterol ye-non-HDL
• amanqanaba e-triglyceride

Iziphumo: Ukutya kwemifuno kwehlisa onke amanqanaba e-cholesterol ngaphezu kolawulo lokutya, kodwa khange zichaphazele amanqanaba e-triglyceride yegazi. Iziphumo azikhange zibhekise ngqo kwizidlo zevegan.

Ukutya kwemifuno kuthoba amanqanaba egazi lilonke, i-LDL (embi), i-HDL (elungileyo), kunye ne-non-HDL ye-cholesterol ngaphezulu kweendlela zokutya. Akucaci nokuba ukutya kwe vegan kunefuthe elifanayo.

2. UMacknin, M. et al. Isiseko esisekwe kwizityalo, akukho mafutha ongezelelweyo okanye izidlo zoMbutho weeNtliziyo zaseMelika: Impembelelo kumngcipheko weentliziyo kunye nabantwana kwi-Hypercholesterolemia kunye nabazali babo.Ijenali yePediatrics, 2015.

Iinkcukacha: Olu phononongo lubandakanya abantwana abangama-30 abanokutyeba kakhulu kunye namanqanaba aphezulu e-cholesterol kunye nabazali babo. Isibini ngasinye silandela ukutya kwe-vegan okanye i-American Heart Association (AHA) yokutya kangangeeveki ezi-4.

Omabini la maqela aye kwiiklasi zeveki kunye nezifundo zokupheka ezithile kwindlela abatya ngayo.

Iziphumo: Ukutya okupheleleyo kwekhalori kwehle kakhulu kuwo omabini amaqela okutya.

Abantwana kunye nabazali abalandela ukutya kwe-vegan basebenzise iiprotheyini ezincinci, i-cholesterol, amafutha, kunye nevithamini B12. Baye badla ii-carbs ezininzi kunye nefayibha kunezo zeqela le-AHA.

Abantwana abalandela ukutya kwe-vegan balahle iipawundi eziyi-6.7 (3.1 kg), ngokomndilili, ngexesha lokufunda.Le yayiyi-197% ngaphezulu kwesisindo esilahlekileyo kwiqela le-AHA.

Ekupheleni kophononongo, abantwana abalandela ukutya kwe-vegan babenesisindo esisezantsi kakhulu somzimba (BMI) kunabo balandela ukutya kwe-AHA.

Abazali kumaqela e-vegan babenomndilili we-0.16% yenqanaba le-HbA1c, umlinganiso wolawulo lweswekile yegazi. Babenamanqanaba asezantsi e-LDL (amabi) e-cholesterol kunalawo okutya kwe-AHA.

Zombini izidlo zathoba umngcipheko wesifo sentliziyo ebantwaneni nakubantu abadala. Nangona kunjalo, ukutya kwe-vegan kube nefuthe elikhulu kubunzima babantwana kunye ne-cholesterol yabazali kunye nenqanaba leswekile yegazi.

3. UMishra, S. et al. Isilingo esilawulwa ngokungahleliwe senkqubo yesondlo esekwe kwizityalo ukunciphisa ubunzima bomzimba kunye nomngcipheko wentliziyo kwimo yeziko: Isifundo se-GEICO.Ijenali yaseYurophu yoNyango lweKlinikhi, 2013.

Iinkcukacha: Abaphandi bafumene abathathi-nxaxheba abangama-291 kwii-ofisi ezili-10 ze-GEICO. I-ofisi nganye yayihamba nomnye, kwaye abasebenzi abavela kwindawo nganye ebhangqiweyo balandela ukutya okunamafutha asezantsi okanye ukutya kolawulo kwiiveki ezili-18.

Abathathi-nxaxheba kwiqela le-vegan bafumana iklasi yeqela lenkxaso yeveki ekhokelwa sisifo sokutya. Bathathe isongezo semihla ngemihla sevithamini B12 kwaye bakhuthazwa ukuba bathande ukutya okunesalathiso esisezantsi se-glycemic.

Abathathi-nxaxheba kwiqela lolawulo abenzanga lutshintsho kwindlela yokutya kwaye khange baye kwiiseshoni zeqela lenkxaso ngeveki.

Iziphumo: Iqela le-vegan lisebenzise ifayibha eninzi kunye namafutha angaphantsi, amanqatha agcweleyo, kunye necholesterol kuneqela lolawulo.

Abathathi-nxaxheba abalandela ukutya kwe-vegan kwiiveki ezili-18 baphulukana ne-9.5 yeepawundi (i-4.3 kg), xa kuthelekiswa neepawundi ze-0.2 (i-0.1 kg) kwiqela lolawulo.

Itotali kunye ne-LDL (embi) amanqanaba e-cholesterol ehle nge-8 mg / dL kwiqela le-vegan, xa kuthelekiswa phantse akukho tshintsho kumaqela olawulo.

I-HDL (elungileyo) ye-cholesterol kunye nenqanaba le-triglyceride zombini zonyuke ngakumbi kumaqela e-vegan kunakwicandelo lolawulo.

Amanqanaba e-HbA1c ehle nge-0.7% kwiqela le-vegan, xa kuthelekiswa ne-0.1% kwiqela lolawulo.

Abathathi-nxaxheba kumaqela e-vegan baphulukene nobunzima. Baye baphucula i-cholesterol yegazi kunye namanqanaba eswekile esegazini xa kuthelekiswa nalawo alandela ukutya kwindlela yokutya.

4. UBarnard, N. D. et al. Ijenali yaseMelika yoNyango, 2005.

Iinkcukacha: Olu phononongo lubandakanya abantu ababhinqileyo abangama-64 abatyebe kakhulu kwaye bengekafiki exesheni. Balandele i-vegan ephantsi enamafutha okanye ukutya okunamafutha asezantsi okusekwe kwisikhokelo seNkqubo yeSizwe yeCholesterol yeMfundo (NCEP) kwiiveki ezili-14.

Kwakungekho zithintelo zekhalori, kwaye omabini la maqela akhuthazwa ukuba atye ade ahluthe. Abathathi-nxaxheba bazilungiselela ukutya kwabo kwaye baya kwiseshoni yokuxhasa isondlo ngeveki kulo lonke uphononongo.

Iziphumo: Nangona kwakungekho sithintelo sekhalori, omabini la maqela atya malunga ne-350 yeekhalori ezimbalwa ngosuku. Iqela le-vegan lisebenzise iprotheyini encinci yokutya, amanqatha, kunye ne-cholesterol kunye nefayibha engaphezulu kweqela lokutya le-NCEP.

Abathathi-nxaxheba kwiqela le-vegan baphulukana ne-avareji yeephawundi eziyi-12.8 (5.8 kg), xa kuthelekiswa neepawundi eziyi-8.4 (3.8 kg) kwabo balandela ukutya kwe-NCEP. Utshintsho kwi-BMI kunye nokujikeleza kwesinqe nazo zazinkulu kumaqela e-vegan.

Amanqanaba eswekile yegazi, ukuzila ukutya kwe-insulin, kunye novakalelo lwe-insulin luphuculwe ngokubonakalayo kubo bonke.

Zombini izidlo ziphucule amanqaku okuphathwa kweswekile yegazi. Nangona kunjalo, ukutya okuphantsi kwe-vegan yokutya kuncede abathathi-nxaxheba ukuba baphulukane nobunzima obungaphezulu kokutya okuphantsi kwe-NCEP.

5. Turner-McGrievy, G. M. okqhubekayo. Isilingo seminyaka emibini yokuLahleka koBunzima xa kuthelekiswa nokutya kweVegan ukuya kukuTya okuTyebileyo okuTyebileyo.Ukutyeba kakhulu, 2007.

Iinkcukacha: Ukugqitywa kwesifundo esingentla, abaphandi baqhubekile ukuvavanya abathathi-nxaxheba abangama-62 kwiminyaka emi-2. Kwesi sigaba, abathathi-nxaxheba abangama-34 babenenkxaso yokulandelela unyaka omnye, kodwa abanye abafumani nkxaso.

Kwakungekho njongo zithintela ikhalori, kwaye omabini la maqela aqhubeka nokutya ade ahluthe.

Iziphumo: Abo bakwiqela le-vegan baphulukana nomndilili we-10.8 yeekhilogram (4.9 kg) emva konyaka omnye, xa kuthelekiswa neekhilogram ezi-4 (1.8 kg) kwiqela le-NCEP.

Ngonyaka olandelayo, omabini la maqela aphinde abuya nesisindo. Emva kweminyaka emi-2, ukwehla kobunzima yayiziiphawundi eziyi-6.8 (3.1 kg) kwiqela le-vegan kunye ne-1.8 yeepawundi (0.8 kg) kwiqela le-NCEP.

Nokuba siphi na isabelo sokutya, abafazi abafumana iiseshoni zenkxaso yeqela baphulukana nobunzima kunabo bangakhange bafumane.

Abafazi kukutya okunamafutha okuphantsi okunamafutha okutya okunesondlo kunciphise ubunzima emva kweminyaka eyi-1 ne-2, xa kuthelekiswa nalawo alandela okunye ukutya okunamafutha asezantsi. Kananjalo, abo bafumana inkxaso yeqela baphulukana nobunzima kwaye baphinda baphinda baphantsi.

6. UBarnard, ND okqhubekayo. Ukutya okune-Fat-Vegan ephantsi kuphucula ukuLawulwa kweGlycemic kunye nezinto ezinobungozi kwi-Cardiovascular Risk kwi-Clinical Trial Trial kuBantu abaNye abaNesifo seSwekile sesi-2.Unonophelo lweSwekile, 2006.

Iinkcukacha: Abaphandi baqesha abathathi-nxaxheba abangama-99 ngohlobo lweswekile yesi-2 kunye nokuthelekiswa kwabo ngokubhekisele kumanqanaba abo e-HbA1c.

Oososayensi emva koko banikezela isibini ngasinye ukuba silandele ukutya okunamafutha asezantsi okanye ukutya okusekwe kwizikhokelo ze-2003 American Diabetes Association (ADA) izikhokelo kwiiveki ezingama-22.

Kwakungekho zithintelo kubungakanani beesahlulo, ukutya ikhalori, kunye neecarbs kukutya kwevegan. Abo bakukutya kwe-ADA bacelwa ukuba banciphise ukutya kwabo kweekhalori ngama-500-1,000 eekhalori ngosuku.

Wonke umntu ufumana isongezelelo se-vitamin B12. Utywala babukhawulelwe ekusebenzeni kube kanye ngemini kubafazi kunye nokuhanjiswa kabini ngosuku ngamadoda.

Bonke abathathi-nxaxheba babeneseshoni yokuqala yokuya nomntu ngamnye kunye nesidlo esibhalisiweyo kwaye baya kwiintlanganiso zeqela lesondlo leveki ngeveki kufundo.

Iziphumo: Omabini la maqela atya malunga ne-400 yeekhalori ezimbalwa ngosuku, nangona kuphela liqela le-ADA elinemiyalelo yokwenza njalo.

Bonke abathathi-nxaxheba banciphisile ukutya kwabo iiprotein kunye namafutha, kodwa abo bakwiqela le-vegan batya i-152% ngaphezulu kwee-carbs kuneqela le-ADA.

Abathathi-nxaxheba abalandela ukutya kwe-vegan bakuphinda kabini ukutya kwabo ifayibha, ngelixa inani lefayibha elityiwe ngabo bakwiqela le-ADA lahlala linjalo.

Emva kweeveki ezingama-22, iqela le-vegan laphulukana ne-avareji yeephawundi eziyi-12.8 (5.8 kg). Oku kwaba yi-134% ngaphezulu kobunzima obuphakathi kobunzima obulahlekileyo kwiqela le-ADA.

I-cholesterol iyonke, i-LDL (embi), kunye ne-HDL (elungileyo) amanqanaba e-cholesterol onke awela kuwo omabini amaqela.

Nangona kunjalo, kwiqela le-vegan, amanqanaba e-HbA1c awile ngamanqaku ayi-0.96. Le yayiyi-71% ngaphezulu kwamanqanaba abathathi-nxaxheba be-ADA.

Igrafu engezantsi ibonisa utshintsho lwe-HbA1c kumaqela okutya kwe-vegan (luhlaza okwesibhakabhaka) kunye neqela le-ADA lokutya (bomvu).

Izigqibo:

Zombini izidlo zanceda abathathi-nxaxheba ukunciphisa umzimba kunye nokuphucula iswekile yegazi kunye namanqanaba e-cholesterol. Nangona kunjalo, abo bakukutya kwe-vegan bafumana ukuncipha okukhulu ekunciphiseni ubunzima kunye neswekile yegazi kunezo zilandela ukutya kwe-ADA.

7. UBarnard, ND okqhubekayo. Ukutya okunamafutha asezantsi okunamafutha kunye nokutya okuqhelekileyo kweswekile kunyango lweswekile yesi-2: uvavanyo olungenamkhethe, olulawulwayo, lwe-74-wk.Ijenali yaseMelika yoNyango lweKlinikhi, 2009.

Iinkcukacha: Abaphandi balandela abathathi-nxaxheba kuphando lwangaphambili kwiiveki ezingama-52 ezongezelelweyo.

Iziphumo: Ukuphela kwexesha lokufunda leeveki ezingama-74, abathathi-nxaxheba abali-17 kwiqela le-vegan bayinciphisile idosi yeswekile, xa kuthelekiswa nabantu abali-10 kwiqela le-ADA. Amanqanaba e-HbA1c awela kwinqanaba elikhulu kwiqela le-vegan.

Abathathi-nxaxheba kwiqela le-vegan baphinde baphulukana nobunzima beepawundi ezi-3 (1.4 kg) ngaphezulu kunaleyo ikukutya kwe-ADA, kodwa umahluko wawungabalulekanga ngokwezibalo.

Ukongeza, i-LDL (embi) kunye nenqanaba elipheleleyo le-cholesterol lehle nge-10.1-13.6 mg / dL ngaphezulu kumaqela e-vegan kunakwicandelo le-ADA.

Izigqibo:

Zombini izidlo ziphucule iswekile yegazi kunye namanqanaba e-cholesterol kubantu abanesifo seswekile sesi-2, kodwa iimpembelelo zazinkulu ngokutya kwe-vegan. Zombini izidlo zinegalelo ekuphulukaneni nobunzima. Umahluko phakathi kwezidlo awubalulekanga.

8. UNicholson, A. S. okqhubekayo. Amayeza othintelo, 1999.

Iinkcukacha: Abantu abalishumi elinanye abanesifo seswekile sesi-2 balandela ukutya okunamafutha okanye ukutya okunamafutha asezantsi kangangeeveki ezili-12.

Bonke abathathi-nxaxheba banikwa isidlo sasemini esilungisiweyo kunye nesidlo sangokuhlwa ngokweendlela zabo zokutya. Abathathi-nxaxheba banokukhetha ukuzilungiselela ukutya ukuba bayathanda, kodwa uninzi basebenzise ukhetho lokutya.

Ukutya kwe-vegan kunamafutha amancinci, kwaye abathathi-nxaxheba batya malunga ne-150 yeekhalori ezimbalwa kwisidlo ngasinye kunaleyo kukutya okuqhelekileyo.

Bonke abathathi-nxaxheba bazimasa iseshoni yokuqhelaniswa nesiqingatha seentsuku zokuqala, kunye neeseshoni zokuxhasa amaqela rhoqo emva kweveki kufundisiso.

Iziphumo: Kwiqela le-vegan, amanqanaba eswekile yegazi azile nge-28%, xa kuthelekiswa nokwehla kwe-12% kwabo balandela ukutya okuqhelekileyo okunamafutha asezantsi.

Abantu abakukutya kwe-vegan baphinde baphulukana nomndilili we-15.8 yeekhilogram (7.2 kg) ngaphezulu kweeveki ezili-12. Abo batya ngendlela eqhelekileyo balahlekelwa ziikhilogram eziyi-3.8.

Kwakungekho mahluko xa uwonke kunye ne-LDL (embi) amanqanaba e-cholesterol, kodwa i-HDL (elungileyo) amanqanaba e-cholesterol awela kwiqela le-vegan.

Ukutya okunamafutha asezantsi okunamafutha kunokunceda ukunciphisa amanqanaba eswekile yegazi kwaye kuncede abantu baphulukane nobunzima obungaphezulu kunokutya okuqhelekileyo okunamafutha asezantsi.

9. Turner-McGrievy, G. M. okqhubekayo. Uphando lweZondlo, 2014.

Iinkcukacha: Abasetyhini abalishumi elinesibhozo abanesisindo sokutyeba kakhulu okanye ukutyeba kakhulu kunye ne-polycystic ovarian syndrome (i-PCOS) ilandele ukutya okunamafutha asezantsi okanye ukutya okuncinci kweekhalori kangangeenyanga ezi-6. Kwakukho ukhetho lokujoyina iqela lenkxaso ye-Facebook.

Iziphumo: Abo bakwiqela le-vegan baphulukana ne-1.8% yomzimba wabo ngaphezulu kweenyanga ezi-3 zokuqala, ngelixa abo bekwiikhalori ezisezantsi bengakhange balahle ubunzima. Nangona kunjalo, kwakungekho mahluko ubalulekileyo emva kweenyanga ezi-6.

Ukongeza, abathathi-nxaxheba ngokuzibandakanya okuphezulu kwiqela lenkxaso kuFacebook baphulukana nobunzima kunabo bangakhange babandakanyeke.

Abantu abalandele ukutya kwe-vegan basebenzise umyinge wama-265 eekhalori ezimbalwa kunaleyo ikukutya okuneekhalori ezisezantsi, ngaphandle kokuthintelwa kwekhalori.

Abathathi-nxaxheba kwiqela le-vegan baphinde batya iiprotein ezincinci, amanqatha amancinci, kunye neecarbs ezininzi kunaleyo ilandela ukutya okuncinci kweekhalori.

Akukho mahluko waqwalaselwayo xa ukhulelwe okanye iimpawu ezinxulumene ne-PCOS phakathi kwala maqela mabini.

Ukutya kwe-vegan kunokunceda ukunciphisa ukutya kweekhalori, nangaphandle kwenjongo yokuthintela ikhalori. Inokunceda abantu ababhinqileyo ngePCOS ukunciphisa umzimba.

10. Turner-McGrievy, G. M. okqhubekayo. Isondlo, 2015.

Iinkcukacha: Abantu abadala abangama-50 abatyebe kakhulu balandela isinye sezihlanu zamafutha asezantsi, ukutya okunezalathiso eziphantsi kweglycemic kwiinyanga ezi-6. Ukutya bekukho i-vegan, imifuno, ipesco-imifuno, isemi-imifuno, okanye i-omnivorous.

Ingcali yokutya ebhalisiweyo yacebisa abathathi-nxaxheba malunga nokutya kwabo kwaye yabakhuthaza ukuba banciphise ukutya okucutshungulwayo nokukhawulezayo.

Bonke abathathi-nxaxheba, ngaphandle kwabo bakwiqela lokutya elinomdla, bazimase iintlanganiso zeqela zeveki. Iqela le-omnivore laya kwiiseshoni zanyanga zonke kwaye lafumana ulwazi olufanayo lokutya ngokusebenzisa ii-imeyile ngeveki endaweni yoko.

Bonke abathathi-nxaxheba batya isongezelelo se-vitamin B12 yemihla ngemihla kwaye babenakho ukufikelela kumaqela abucala e-Facebook.

Iziphumo: Abathathi-nxaxheba kwiqela le-vegan baphulukana ne-avareji ye-7.5% yobunzima bomzimba wabo, elilelona likhulu kuwo onke amaqela. Xa kuthelekiswa, abo bakwiqela le-omnivore balahlekelwe yi-3.1% kuphela.

Xa kuthelekiswa neqela le-omnivore, iqela le-vegan lisebenzise ii-carbs ezininzi, iikhalori ezimbalwa, kunye namafutha amancinci, ngaphandle kokungabinayo ikhalori okanye iinjongo zokuthintela amanqatha.

Ukufakwa kweeproteni kwakungafani ngokwahlukileyo phakathi kwamaqela.

Ukutya kwe-vegan kunokuba luncedo ngakumbi ekunciphiseni ubunzima bomzimba kunokutya imifuno, i-pesco-vegetarian, semi-vegetarian, okanye ukutya okunomsoco.

11.ULee, YM. okqhubekayo. Iziphumo zerayisi eBrown esekwe kwiVegan yokutya kunye nokutya okuqhelekileyo kweswekile kuLawulo lweGlycemic lwezigulana ezinesifo seswekile sesi-2: Iveki ye-12 yeTyala leKlinikhi eliQhelekileyo.IPLOKO ENYE, 2016.

Iinkcukacha: Kolu phando, abantu abangama-106 abanesifo seswekile sesi-2 balandela ukutya kwe-vegan okanye ukutya okuqhelekileyo okucetyiswayo yiKorea Diabetes Association (KDA) iiveki ezili-12.

Kwakungekho sithintelo kukutya ikhalori kulo naliphi na iqela.

Iziphumo: Abathathi-nxaxheba kwiqela le-vegan badle umndilili we-60 ezimbalwa zeekhalori ngosuku, xa kuthelekiswa neqela lokutya eliqhelekileyo.

Amanqanaba e-HbA1c anciphile kuwo omabini amaqela. Nangona kunjalo, abo bakwiqela le-vegan banciphise amanqanaba abo nge-0.3-0.6% ngaphezulu kweqela lokutya eliqhelekileyo.

Into enomdla kukuba, i-BMI kunye nokujikeleza kwesinqe kwehle kuphela kwiqela le-vegan.

Kwakungekho lutshintsho lubalulekileyo kuxinzelelo lwegazi okanye amanqanaba e-cholesterol egazini phakathi kwamaqela.

Zombini izidlo zanceda kulawulo lweswekile esegazini, kodwa ukutya kwevegan kwaba nefuthe elingaphezulu kunokutya okuqhelekileyo. Ukutya kwe-vegan kwakusebenza ngakumbi ekunciphiseni i-BMI kunye nokujikeleza kwesinqe.

12. UBelinova, L. et al. Umahluko weZiphumo eziPhuthileyo zeNyama eQihliweyo kunye neIsocaloric Vegan Meals kwiMpendulo yeHormone yokuphendula kwizifundo ezibandezeleka kuhlobo 2 lweSwekile kunye noLawulo lwezeMpilo: Isifundo esingahleliwe seCrossover.IPLOKO ENYE, 2014.

Iinkcukacha: Abantu abangama-50 abanesifo seswekile sesi-2 kunye nabangama-50 ngaphandle kweswekile batya iprotein kunye ne-burger ecebileyo enamafutha okanye i-carb-rich vegan couscous burger.

Abaphandi balinganisa ukugxila kwegazi leswekile, i-insulin, i-triglycerides, ii-acid zamahala, iihomoni zesisu esiswini, kunye neempawu zokuxinzelela ngaphambi kokutya ukuya kuthi ga kwimizuzu eyi-180 emva kwesidlo.

Iziphumo: Zombini izidlo zivelise iimpendulo zeswekile yegazi efanayo kuwo omabini la maqela kwisithuba semizuzu engama-180 yokufunda.

Amanqanaba e-insulin ahlala ixesha elide emva kokutya kwenyama kunesidlo se-vegan, nokuba imeko yeswekile injani.

Amanqanaba e-Triglyceride aphakama, kwaye iiasidi zamafutha zasimahla zawa ngakumbi emva kwesidlo senyama. Oku kwenzeke kuwo omabini amaqela, kodwa umahluko wawumkhulu kulawo anesifo seswekile.

Isidlo senyama sivelise ukwehla okukhulu kwihormone yendlala yokulamba kunesidlo se-vegan, kodwa kuphela kubathathi-nxaxheba abasempilweni. Kulabo abanesifo seswekile, amanqanaba e-ghrelin ayefana emva kwezi ntlobo zimbini zokutya.

Kulabo abanesifo seswekile, amanqaku okumosha iseli oxinzelelo lwe-oxidative anyuke ngakumbi emva kwesidlo senyama kunasemva kwesidlo se-vegan.

Abo bangenaso isifo seswekile banamava okonyuka kwe-antioxidant emva kwesidlo se-vegan.

Kubantu abasempilweni, izidlo ze-vegan zinokungasebenzi kancinci ekunciphiseni indlala encinci kodwa ngcono ekunyuseni i-antioxidant. Ukutya inyama kunokwenzeka ukuba kubangele uxinzelelo lwe-oxidative kubantu abanesifo seswekile. Oku kunokukhokelela kwisidingo esikhulu se-insulin.

13.Neacsu, M. okqhubekayo. Ijenali yaseMelika yoNyango lweKlinikhi, 2014.

Iinkcukacha: Amadoda angamashumi amabini atyebe kakhulu alandela imifuno okanye inyama-esekwe kukutya, okuneprotein ephezulu yokutya ubunzima beentsuku ezili-14.

Emva kweentsuku ezili-14 zokuqala, abathathi-nxaxheba batshintshe ukutya, ukuze iqela labantu abatya imifuno lifumane ukutya okusekwe enyameni kwezi ntsuku zili-14 zilandelelanayo.

Ukutya bekuhambelana nekhalori kwaye kubonelelwe nge-30% yeekhalori ezivela kwiprotein, i-30% kumanqatha, kunye ne-40% kwiikhabhohbhayithi. Ukutya kwemifuno kubonelela ngeprotein yesoya.

Abasebenzi bophando nge-dietetic bakunika konke ukutya.

Iziphumo: Omabini la maqela alahlekelwe zii-4.4 zeepawundi (2 kg) kunye ne-1% yobunzima bomzimba wabo, nokuba batya ntoni na.

Kwakungekho mahluko kumanqanaba endlala okanye umnqweno wokutya phakathi kwamaqela.

Ubumnandi bezidlo zalinganiswa phezulu kuzo zonke izidlo, kodwa abathathi-nxaxheba ngokubanzi bakala ukutya okuqulathe inyama ephezulu kunee-vegan ezisekwe kwisoya.

Zombini izidlo zinciphise iyonke, i-LDL (embi) kunye ne-HDL (elungileyo) ye-cholesterol, i-triglycerides kunye ne-glucose. Nangona kunjalo, ukwehla kwecholesterol iyonke kwakukukhulu kakhulu kukutya okusekwe kwi-vegan yokutya.

Amanqanaba e-ghrelin ayesezantsi kancinci kukutya okusekwe kwinyama, kodwa umahluko wawungekho mkhulu ngokwaneleyo ukuba ungabonakala.

Zombini izidlo zazineziphumo ezifanayo ekulahlekeni kobunzima, ukutya kunye namanqanaba eehomoni zesisu.

14. UClinton, C. M. et al. Ukutya okugcweleyo, ukutya okusekwe kwizityalo kunciphisa iiMpawu zeOsteoarthritis.Isifo samathambo, 2015.

Iinkcukacha: Abantu abangama-40 abane-osteoarthritis balandela kukutya okupheleleyo, ukutya okutyalwa kwe-vegan okanye ukutya kwabo okuqhelekileyo kweeveki ezi-6.

Bonke abathathi-nxaxheba bafumana imiyalelo yokutya ngokukhululekileyo kwaye bangabala iikhalori. Omabini la maqela azenzela ukutya ngexesha lesifundo.

Iziphumo: Abathathi-nxaxheba kwiqela le-vegan baxele ukuphucuka okukhulu kumanqanaba amandla, amandla, kunye nokusebenza komzimba, xa kuthelekiswa neqela lokutya eliqhelekileyo.

Ukutya kwe-vegan nako kukhokelele kumanqaku aphezulu kuvavanyo lokulinganisa ngokwalo phakathi kwabathathi-nxaxheba abane-osteoarthritis.

Ukutya okupheleleyo, ukutya okusekwe kwisityalo se-vegan kuphuculwe iimpawu kubathathi-nxaxheba kwi-osteoarthritis.

15. UPeltonen, R. et al. Ijenali yaseBritane yeRheumatology, 1997.

Iinkcukacha: Olu pho nonongo lubandakanya abantu abangama-43 abane-rheumatoid arthritis. Abathathi-nxaxheba batya ukutya okuluhlaza, okune-vegan okunotye kwi-lactobacilli okanye ukutya kwabo kwesiqhelo kwinyanga e-1.

Abathathi-nxaxheba kwiqela le-vegan bafumene ukutya okuphekiweyo ngaphambili, okutyebileyo kwiprobiotic kulo lonke uphononongo.

Abaphandi basebenzise iisampulu zesto ukulinganisa i-gut flora kunye namaphepha emibuzo ukuvavanya isifo sesifo.

Iziphumo: Abaphandi bafumene utshintsho olubalulekileyo kwizityalo ze-fecal zabathathi-nxaxheba abatya isityebi esityebileyo, kodwa akukho lutshintsho kwabo balandela ukutya kwabo kwesiqhelo.

Abathathi-nxaxheba kwiqela le-vegan baye bafumana amava okuphucuka ngakumbi kwiimpawu zezifo, ezinje ngokudumba kunye namalungu athambileyo.

Ukutya okune-probiotic, ukutya okungafunekiyo kwe-vegan kubonakala kutshintsha izityalo kunye nokunciphisa iimpawu zesifo samathambo, xa kuthelekiswa nokutya okuqhelekileyo.

16. UNenonen, uM. okqhubekayo. Ijenali yaseBritane yeRheumatology, 1998.

Iinkcukacha: Olu phononongo lulandele abathathi-nxaxheba abangama-43 njengophononongo olungentla, kodwa ngaphezulu kweenyanga ezi-2-3.

Iziphumo: Abathathi-nxaxheba kwiqela le-vegan eluhlaza baphulukana ne-9% yobunzima bomzimba wabo, ngelixa iqela lolawulo lafumana i-1% yobunzima bomzimba wabo, ngokomndilili.

Ukuphela kophononongo, iiprotein zegazi kunye neevithamini B12 amanqanaba awile kancinci, kodwa kuphela kwiqela le-vegan.

Abathathi-nxaxheba kwiqela le-vegan baxele iintlungu ezimbalwa, ukudumba ngokudibeneyo, kunye nokuqina kwentsasa kunabo baqhubeka nokutya kwabo. Ukubuyela kukutya kwabo okondlayo kwenza mandundu iimpawu zabo.

Nangona kunjalo, xa oososayensi basebenzise izikhombisi zeenjongo zokulinganisa iimpawu ze-rheumatoid arthritis, abafumananga mahluko phakathi kwamaqela.

Abanye babathathi-nxaxheba kwisidlo se-vegan baxela iimpawu zesicaphucaphu kunye nohudo, ezibangele ukuba barhoxe kuphononongo.

Ukutya okune-probiotic, ukutya okuluhlaza kwe-vegan kunyuse ukulahleka kobunzima kunye nokuphucula iimpawu zezifo ezizimeleyo kwabo bane-rheumatoid arthritis.

Ukuhla ukusinda

Ezilishumi kwezi zifundo zingasentla zijonge kwiziphumo zokutya kwe-vegan ekunciphiseni umzimba. Kwisi-7 kwezi zifundo zili-10, ukutya kwe-vegan kubonakala kusebenza ngakumbi kunendlela yokutya yokutya ekuncedeni abathathi-nxaxheba ukuba banciphise umzimba.

Kwisifundo esinye, abathathi-nxaxheba kwisidlo se-vegan baphulukana ne-9.3 ngaphezulu yeepawundi (i-4.2 kg) kwiiveki ezili-18 kunaleyo ilandela ukutya kolawulo ().

Oku kuyinyani naxa abathathi-nxaxheba be-vegan bevumelekile ukuba batye bade bazalise, ngelixa amaqela olawulo kwakufuneka ethintele iikhalori zawo (,).

Utyekelo lokutya iikhalori ezimbalwa kukutya kwe-vegan kunokuba ngenxa yokutya okuphezulu kwifayibha yokutya, enokunceda abantu bazive begcwele (,,,).

Umxholo wamafutha asezantsi uninzi lokutya kwe-vegan esetyenziswe kwezi zifundo kunokuba negalelo (,,,,).

Nangona kunjalo, xa izidlo zazingqinelana neekhalori, ukutya kwe-vegan kwakungasebenzi ngakumbi kunokutya ukutya kolawulo lokwehla kobunzima ().

Akukho zifundo zininzi zichaziweyo ukuba ukwehla kobunzima buvela ekulahlekelweni ngamafutha omzimba okanye ukulahleka kwemisipha yomzimba.

Amanqanaba eswekile yegazi kunye nobuntununtunu be-insulin

Ngelixa ngokubanzi ziphezulu kwii-carbs, izidlo ze-vegan zazifikelela kumaxesha ama-2.4 asebenzayo ekuphuculeni ulawulo lweswekile yegazi kubantu abanesifo seswekile, xa kuthelekiswa nolawulo lokutya.

Kwizifundo ezi-7 kwezi-8, uphando lubonise ukuba ukutya kwe-vegan kuphuculwe ulawulo lweglucose ngokukuko kunokutya okuqhelekileyo, kubandakanya nezo zicetyiswa yi-ADA, AHA, kunye ne-NCEP.

Kwisifundo sesibhozo, abaphandi baxela ukuba ukutya kwe-vegan kwakusebenza njengokutya ().

Oku kusenokubangelwa kukutya okuphezulu kwefayibha, okunokwenza impendulo yeswekile egazini (,,,).

Ukuphulukana nobunzima obukhulu kwi-vegan yokutya kunokunceda ukunciphisa amanqanaba eswekile yegazi.

I-LDL, i-HDL, kunye ne-cholesterol iyonke

Lilonke, Izifundo ezili-14 zivavanye ifuthe lokutya kwe-vegan kumanqanaba e-cholesterol egazini.

Ukutya kwe-Vegan kubonakala kusebenza ngakumbi ekunciphiseni i-cholesterol iyonke kunye ne-LDL (embi), xa kuthelekiswa nokutya okutyisayo (,,,).

Nangona kunjalo, iziphumo kwi-HDL (elungileyo) ye-cholesterol kunye namanqanaba e-triglyceride axubekile. Olunye uphononongo luxele ukwanda, ezinye ziyancipha, kwaye ezinye azinampembelelo kwaphela.

Ukutya kunye nokuhlutha

Zimbini kuphela izifundo ezijonge kwiziphumo zokutya kwe-vegan kukutya kunye nokuhlutha.

Ingxelo yokuqala yaxela ukuba isidlo se-vegan sinciphise i-ghrelin yendlala engaphantsi kwesidlo esinenyama kubathathi-nxaxheba abasempilweni. Owesibini uxele ukuba akukho mahluko phakathi kwesidlo se-vegan kunye nesidlo esine-nyama kubantu abanesifo seswekile (,).

Iimpawu zesifo samathambo

Izifundo ezithathu zijonge indlela ukutya kwe-vegan okunokuchaphazela ngayo i-osteoarthritis okanye i-rheumatoid arthritis.

Kuzo zontathu izifundo, abathathi-nxaxheba bathi ukutya kwe-vegan kuphucule iimpawu zabo ngokukuko kunokutya kwabo okuqhelekileyo (,,).

Umgca wezantsi

Ukutya kwe-vegan kunokuba negalelo ekulahlekeni kwesisindo kwaye kuncede abantu baphathe iswekile yegazi kunye namanqanaba e-cholesterol.

Inokukunceda ukunciphisa iimpawu zesifo samathambo.

Ukutya okucwangciswe kakuhle kwe-vegan kunokubonelela ngeendlela ezahlukeneyo zempilo.