Umkhuba wokwamukela ukudla kwe-vegan uyakhula. Ngokwenhlolovo ka-2016 eJalimane, cishe abantu abayizigidi ezingu-1,3 babike ukuthi balandela indlela yokuphila ye-vegan, ukwanda okuphawulekayo kusuka ku-80.000 nje okubikwe ngo-2008. Okuhlukanisa imifino kubantu abadla imifino ukuthi bagwema ukudla okuphelele okuvela ezilwaneni, okuhlanganisa imikhiqizo yobisi, amaqanda kanye uju. Empeleni, ukudla kwabo kuqukethe kuphela ukudla okuvela ezitshalweni. Ngokukhetha le ndlela, abantu bakhawulela ngokuzithandela uhla lwezinketho zokudla ezitholakalayo. Kodwa-ke, kubalulekile ukuqaphela ukuthi ukulandela ukudla kwe-vegan akubangeli ukuntuleka kwezakhi ezibalulekile.
Ngakho-ke, kulesi sihloko sizokutshela Yikuphi ukushoda okufanele ukubheke ekudleni kwe-vegan?.
Ukushoda kokudla okuzuzayo
Imiphumela yokushoda kokudla kwe-vegan ibonakala kancane kancane ngokuhamba kwesikhathi. Ekuqaleni, umzimba uthembele kumavithamini agciniwe atholakala ezithweni ezifana nesibindi namangqamuzana amafutha ukuze azinakekele. Nokho, Lapho lezi zinqolobane seziphelile, izimpawu zokuqala zokushoda ziqala ukuvela.. Lezi zimpawu zingahluka kakhulu njengoba zincike ekutheni isiphi isakhi somzimba esinganikezwanga ngokwanele emzimbeni. Ezinye izibonelo zalezi zimpawu zihlanganisa:
Ukukhathala nokukhathala kungase kubangele ukushintsha kwemizwa, ngokuvamile okubonakaliswa ukuthambekela ekucindezelekeni, ukushintshashintsha kwesifiso sokudla, ubuhlungu bemisipha, izinwele nezinzipho ezibuthakathaka, nokuncipha kwekhono lokululama ngokomzimba.
- Isizungu
- Ukushintsha kwemizwa ngokuthambekela ekucindezelekeni
- Ukulahlekelwa noma ukwanda kwesifiso sokudla
- Ukulimala kwemisipha
- Izinwele nezinzipho ezibuthakathaka
- Ukumelana okuphansi ngokomzimba
Kubalulekile ukuqaphela ukuthi lezi zimpawu azigcini kubantu abalandela ukudla kwe-vegan njengoba zingenzeka ngenxa yezizathu eziningi. Uma uyi-vegan futhi usola ukuntula izakhi, kutuswa ukuba uhlolwe igazi. Ngokuqondile, labo bantu abanezidingo eziphakeme zokudla okunomsoco, njenge abesifazane abakhulelwe, abancancisayo, izingane kanye nabantu asebekhulile abanokumuncwa okulinganiselwe kwezakhi, angase abe nezimpawu ezihlobene nokushiyeka ekudleni kwe-vegan. Ongoti bezokudla baxwayisa la maqembu asengozini ukuthi angalandeli ngokuqinile ukudla kwe-vegan.
Yikuphi ukushoda okufanele ukubheke ekudleni kwe-vegan
Kulabo abakhethe ukudla ukudla kwe-vegan futhi bafuna ukuvimbela ukushiyeka okungenzeka, kubalulekile ukuhlela ngokucophelela uhlelo lwakho lokudla kwansuku zonke. Izakhamzimba eziningi ezibalulekile nezinto ezibalulekile ezitholakala ekudleni okusekelwe ezilwaneni nazo zingatholakala ekukhetheni okusekelwe ezitshalweni noma okuqinisiwe.
Amaprotheni
Izingxenye eziyisisekelo zawo wonke amangqamuzana omuntu zingamaprotheni, adlala indima ebalulekile ezinqubweni ezihlukahlukene zomzimba. Uma ukhetha ukungadli imithombo yamaprotheni ezilwane, Kunconywa ukuthi uhlanganise inani elikhulu lamantongomane, okusanhlamvu okusanhlamvu kanye nokudla okusanhlamvu ekudleni kwakho.. Kuyaphawuleka ukuthi amaprotheni e-soy empeleni alingana namaprotheni ezilwane.
Calcio
Uhlelo oluqinile lwamathambo luncike ebukhoneni be-calcium. I-osteoporosis ingathuthuka ngenxa yokuntuleka kwe-calcium eyanele, okungenzeka kubantu abalandela ukudla kwe-vegan. Nakuba ubisi nemikhiqizo yobisi kuyimithombo eyaziwa kakhulu ye-calcium, kubalulekile ukuqaphela ukuthi le mineral ingatholakala emithonjeni yezitshalo ezifana ama-alimondi, imbewu ye-poppy, i-kale, i-broccoli, ubhontshisi, kanye nemikhiqizo yesoya eqinisiwe njenge-tofu namanzi amaminerali anothe nge-calcium.
B12
Ingozi ebaluleke kakhulu ebhekene nabantu abalandela indlela yokuphila ye-vegan kungenzeka ukuthi ukuntuleka kwevithamini B12, okungaholela ekulahlekelweni kwegazi noma, ngokuhamba kwesikhathi, ukulimala ohlelweni lwezinzwa. Inselele yokulandela ukudla kwe-vegan ilele eqinisweni lokuthi I-Vitamin B12 itholakala kakhulu ekudleni okuvela ezilwaneni. Ukuze uvimbele ukuntula, kuhle ukuthi udle imikhiqizo eqinile equkethe i-vitamin B12 noma ihlanganise izithasiselo zokudla ezikhethekile.
Vitamin D
Ukugcinwa kwamathambo namazinyo aqinile kubangelwa ukuba khona kukavithamini D. Nakuba lesi sakhi esibalulekile sitholakala ngokuyinhloko ekudleni okuvela ezilwaneni, umzimba ungakwazi futhi ukukuhlanganisa ngokuchayeka elangeni. Akuwona kuphela ama-vegans angathola ukuntula kwe-vitamin D, kodwa futhi abantu abahlala emazweni anokukhanya okuncane kwelanga, ikakhulukazi ngenkathi yasebusika. Ezimweni ezinjalo, kuyatuseka ukuthi udle ukudla okuqiniswe nge-Vitamin D, njengemajarini noma izithasiselo ezikhethekile.
hierro
Ama-Vegans angase abe nezimpawu zokuntuleka kwensimbi, njengezinwele eziphukayo nezinzipho, kanye nokwanda kokuba sengozini kwezifo. Nakuba kunembile ukusho ukuthi umzimba uthatha amaprotheni ezilwane ngokuphumelelayo kunamaprotheni asekelwe ezitshalweni (atholakala kumantongomane, imifino kanye nembewu), ukusabalala kokuntuleka kwensimbi phakathi kwezilwane zezilwane akuphakeme uma kuqhathaniswa nalabo abalandela ukudla okuxubile. Incazelo okungenzeka ukuthi Ukudla okungenanyama ngokuvamile kuhlanganisa ukudla okuphezulu kwevithamini C, okuthuthukisa ukumuncwa kwensimbi.
I-Iodine
I-Metabolism ithandwa yi-trace element iodine, edlala indima ebalulekile ekugcineni ukusebenza kahle komzimba kanye nendlala yegilo. Amazinga e-iodine anganele angabangela i-thyroid engasebenzi ngokweqile noma engasebenzi kahle. Kubantu abalandelayo Ukudla kwe-vegan, usawoti one-iodized, noma izimila zasolwandle yizinketho ezisebenzayo zokuhlangabezana nezidingo zakho ze-iodine.
Zinc
Izinqubo eziningi ze-metabolic zincike ekusekelweni kwe-zinc. Amazinga anganele ale mineral ebalulekile angaholela ekukhuleni okubambezelekile, ukwanda kobungozi bokutheleleka, kanye nezinkinga zokuphola kwesilonda. Ukuqinisekisa Ukuze uthole i-zinc eyanele, kubalulekile ukudla ukudla okucebile kule mineral, okufana nokusanhlamvu, okusanhlamvu, amantongomane kanye nembewu.
Kungakhathalekile ukuthi uthanda ukudla okunjani, noma ngabe i-vegan, imifino, noma inhlanganisela yakho kokubili, kuhle ukuthi uhlale udala ukudla okunezithako ezintsha futhi unciphise ukusetshenziswa kokudla okugayiwe kakhulu. Khetha okunye okunempilo njengoshukela womoba noma isiraphu ye-agave esikhundleni sikashukela ocolisisiwe.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuthi yikuphi okushodayo okufanele ukubuke ekudleni kwe-vegan.