Nguwuphi umahluko phakathi kokutya okusekwe kwizityalo kunye nokutya kweVegan?

Umxholo

• Nguwuphi umahluko phakathi kokutya kwevegan kunye nokutya okusekwe kwizityalo?
• Ziziphi iingenelo?
• Ingaba ezi diet zilungele bani?
• Qala kancinci
• Uphengululo lwe

Kunzima ukugcina umkhondo weendlela zokutya ezisempilweni zamva nje: I-Paleo, ukutya okucocekileyo, i-gluten-free, uluhlu luyaqhubeka. Iindlela ezimbini zokutya ezifanelekileyo nge-buzz ngalo mzuzu? Ukutya okusekwe kwizityalo kunye nokutya kwevegan. Ngelixa abantu abaninzi becinga ukuba bayinto enye, kukho umahluko obalulekileyo phakathi kwezi zimbini. Nantsi into ekufuneka uyazi.

Nguwuphi umahluko phakathi kokutya kwevegan kunye nokutya okusekwe kwizityalo?

Ukutya okusekelwe kwizityalo kunye nokutya kwe-vegan akufani. U-Amanda Baker Lemein, u-RD, ingcali yokutya ebhalisiweyo e-Chicago, IL, uthi: " "Izinto ezisekwe kwizityalo zibandakanya iimveliso zezityalo ezininzi kunye neeproteni zezityalo kukutya kwakho kwemihla ngemihla ngaphandle kokuphelisa ngokupheleleyo iimveliso zezilwanyana." Eyona nto, isiseko sesityalo sinokuthetha ukunyusa i-veggie yakho kunye nokunciphisa ukutya kwakho kwemveliso yezilwanyana, okanye ukususa iintlobo ezithile zemveliso yezilwanyana ekudleni kwakho ngokupheleleyo. (Ufuna umzekelo wokuba abantu batya ntoni? Nazi ukutya okuneprotheyini ephezulu kwezityalo okuli-10 ekulula ukwetyiswa.)

Ukutya kwe vegan ~kakhulu ~ kucace ngakumbi. Ukutya kwe-Vegan akubandakanyi zonke iimveliso zezilwanyana, utshilo uLemein. "Ukutya kweVegan kungqongqo kakhulu kwaye kushiya indawo encinci yokutolika, ngelixa ukutya okusekwe kwizityalo kunokuthetha ukuba akukho nyama, kodwa kubandakanywa ubisi lomntu omnye, ngelixa omnye umntu enokubandakanya iimveliso zenyama ezimbalwa kwinyanga yonke kodwa egxile kuninzi. yokutya kwizityalo. " Ngokusisiseko, ukutya okusekelwe kwizityalo kuvumela indawo eninzi yegrey.

Ziziphi iingenelo?

Izibonelelo zempilo zeendlela zokutya zombini ziyafana kwaye zimiselwe kakuhle. "Ukutya izityalo ezininzi kunye nokunciphisa inyama phantse kuhlale kuyinto enhle, njengoko uphando lusixelela ukuba ukutya ukutya okusekelwe kwizityalo kunokunceda ukunciphisa umngcipheko wokuphuhlisa iimeko ezingapheliyo ezifana nesifo sikashukela, ukukhuluphala, kunye nesifo senhliziyo," kusho uJulie Andrews, RDN. , CD, i-dietitian kunye nompheki ongumnikazi we-Gourmet RD. Kukho ubungqina obonisa ukuba amazinga omhlaza wesifuba asezantsi kwabo banamathela kukutya okusekwe kwizityalo.

Kubalulekile ukuba uqaphele, nangona kunjalo, ngenxa yokuba into enelebhile ethi "vegan" ayenzi ukuba ilungele wena, kwaye lo ngumgibe uninzi lwee vegans (kunye nezitya ezisekwe kwizityalo) ziwela kuzo. Eyona nto indixhalabisayo malunga nokutya okunee vegan zale mihla kukuqhuma kokutya okungenasondlo okungenazilwanyana okufumaneka kuyo yonke indawo, okufana neoyile yeoyile, iiburger, kunye neelekese, utshilo uJulieanna Hever, R.D., C.P.T, ugqirha otya ukutya, umqeqeshi kunye nombhali Isondlo esisekwe kwizityalo. "Ezi azisempilweni kakhulu kunezo ziqukethe iimveliso zezilwanyana kwaye zisafaka igalelo kwizifo ezingapheliyo." U-Hever ucebisa ukuba nabani na ozama ukutya kwe-vegan athathe konke ukutya, indlela esekwe kwizityalo, okuthetha ukunciphisa ukhetho olwenziweyo xa kunokwenzeka.

UAndrews uyavuma ukuba eyona nto ifunekayo kukuqinisekisa ukuba indlela otya ngayo icwangciswe kakuhle kwaye akaxhomekeki kakhulu ekutyeni okusetyenzwe. "Siyazi ukutya okupheleleyo kwezityalo ezifana namandongomane, iimbewu, imifuno, iziqhamo, iinkozo, iimbotyi, iimbotyi, kunye neoyile yemifuno zipakishwe kukutya (amafutha enempilo, iivithamini, iiminerali, imicu, iproteni, amanzi), kodwa nokuba ukutya indlela okhetha ngayo, ukucwangcisa ngononophelo kubalulekile, utshilo.

Oku kunokuba lula ukufezekisa izidlo ezisekwe kwizityalo kunee-vegan, utshilo uLemein. "Ezinye izakhamzimba, kubandakanya ivithamini B12, ivithamin D3, kunye nehemi yentsimbi zikhona kuphela kwiimveliso zezilwanyana ezinje ngobisi, amaqanda kunye nenyama." Oko kuthetha ukuba iivenji zihlala zifuna ukubongeza. "Ngokutya okusekelwe kwizityalo, usenokufumana inzuzo yokutya iimveliso zezityalo kunye neeprotheni zezityalo, kodwa unokufumana iindlela zokufaka iimveliso zezilwanyana ekudleni kwakho, ngamanani amancinci kakhulu kunokutya okuqhelekileyo kwaseMelika."

Ingaba ezi diet zilungele bani?

Njengoko kuvela, abaphumeleleyo kwizityalo-kwaye batya i-vegan bahlala baneenjongo ezahlukeneyo engqondweni. "Ndifumana abo banezizathu zokuziphatha okanye zokuziphatha zokukhetha i-veganism ngokubanzi benza ngcono kunabo bazama ukutya i-vegan ngezizathu zokunciphisa umzimba," utshilo uLemein. Ukutya kwe-Vegan akunabutofotofo kunokutya okusekwe kwizityalo, ngenxa yoko kufuneka uyifunayo. "Ukusuka kumava am, kuthatha ukupheka ekhaya okuninzi ukuze ube yi-vegan esempilweni," wongeza uCarolyn Brown, i-RD, ingcali yokutya esekwe kwi-NYC esebenza no-ALOHA. "Ukusekwe kwizityalo yinjongo elula kumntu ongathandi ukupheka; usengatya kwiindawo zokutyela ezininzi."

Kukwakhona nesiqwenga sengqondo: "Ngokubanzi, njenge-dietitian, ndiyakuthanda ukugxila kwinto esiyongeza kuyo, kungekhona into esiyinqumayo."

Ngamanye amazwi, ukongeza kwizityalo ezininzi kudla ngokuba yinyani ngakumbi kunokusika zonke iimveliso zezilwanyana. Oko bekutshiwo, kwabo baziva beqinile ngokutsiba kwimveliso yezilwanyana, ukuba yi-vegan kunokuba sempilweni njengokutya okusekwe kwizityalo, kwaye ngakumbi kunomvuzo ngokweemvakalelo. (BTW, nazi izinto ezili-12 kungekho mntu ukuxelela malunga nokuhamba kwevegan.)

Qala kancinci

Yazi ukuba nokuba yeyiphi na indlela yokutya ofuna ukuyizama, awudingi ukwenza utshintsho kube kanye. Ngapha koko, kungcono ukuba awukwenzi! "Kumntu oqala nje ngokutya izityalo ezininzi, ndicebisa ukuseta iinjongo ezincinci njengokupheka ngemifuno enye entsha veki nganye okanye ujonge ikota yesithathu yeplate yakho eyenziwe kukutya kwezityalo ezinje ngemifuno, iziqhamo, iinkozo, iimbotyi," UAndrews uthi. Ngaloo ndlela, awukwazi ukuziva ukhululekile, udimazekile, okanye usoyika ngokuhlaziya ngokupheleleyo ukutya kwakho.

Iindaba ezimnandi: Uluhlu lwakho lokutya aludingi ukuba ludideke ngokupheleleyo ukuba usazama oko kukusebenzela kakuhle. Kukho iimveliso ezoyikekayo ezinje nge-New Country Crock Plant Butter, ibhotolo engena-bisi engenasityalo esine-vegan-enobubele kunye nencasa efana nebhotolo yobisi!

Uphengululo lwe