Ngaba unesifo seswekile? Ngoko mhlawumbi uyazi ukuba kubaluleke kangakanani ukutya ukulawula amanqanaba eswekile egazini lakho. Usenokuba ukhe weva ngokutya "okungenamsoco". Abantu abaninzi bacinga ukuba oku kumalunga nokungatyi inyama nentlanzi. Kodwa oku kumchaphazela njani umntu onesifo seswekile? Ngaba kulungile ngokwenene empilweni? Masithethe ngako ngendlela elula nethe ngqo.
Okokuqala, masibone, yintoni ukutya okunempilo kwe-vegan?
"I-Vegan" yinxalenye yokutya kwemifuno. Ngamafutshane, kuthetha ukungatyi naziphi na iimveliso zezilwanyana. Oko akuthethi kuphela inyama, intlanzi, kunye nenkukhu, kodwa kwanemveliso yobisi efana namaqanda, ubisi, kunye netshizi. Abanye abantu abatya imifuno kuphela abadli nobusi.
Kodwa into ebalulekileyo apha kukuba ayizizo zonke ukutya okubhalwe "i-vegan" ezilungileyo. Cinga ngako, ezinye iibhisikithi, iitships, kunye nesonka esimhlophe evenkileni zisenokuba zeze-vegan. Kodwa ziqulathe umgubo ocoliweyo, iswekile, kunye nesitatshi, oko kuthetha ukuba azinazondlo zininzi kunye nefayibha. Enyanisweni, ezi zinto zokutya zinokukhokelela kwiSifo seswekile soHlobo lwesibini.
Ngoko ke, ukuze sizuze ngokwenene kukutya kwe-vegan, kufuneka sikhethe ukutya okwendalo, okupheleleyo nokungaxutywanga kangako.
Makhe sijonge ezona zinto zilungileyo onokuzongeza ekutyeni kwakho.
| Uhlobo lokutya | Imizekelo kunye nenkcazo elula |
|---|---|
| Iziqhamo nemifuno | Iziqhamo ezintsha, imifuno eluhlaza (njengespinatshi, ikale), kunye nayo yonke eminye imifuno. |
| Iimbotyi | Izinto ezifana neelentile, iitshizi, iimbotyi eziluhlaza, kunye neepizi. Ezi zizityebi kakhulu kwiproteni. |
| Amazimba | Irayisi emdaka ene-bran, i-oats, i-buckwheat, isonka sengqolowa epheleleyo. |
| Amantongomane kunye neMbewu | Izinto ezifana neecashews, amandongomane, iialmond, imbewu yeflakisi, kunye nembewu yechia. |
| Iimveliso zesoya | Izinto ezifana ne-tofu kunye ne-tempeh zilungile kwiintlobo zeproteni. |
| Ukutya okunesondlo esongezelelweyo | Ubisi olungelulo ubisi oluqinileyo kunye neenkozo ezineswekile encinci kunye neevithamini kunye neeminerali ezongeziweyo. |
Zithini iingenelo zolu hlobo lokutya kumntu onesifo seswekile?
Amafutha agcweleyo, afumaneka kwimveliso yezilwanyana, andisa ukudumba emizimbeni yethu kunye nomngcipheko wesifo sentliziyo. Oku kwandisa nomngcipheko wokuxhathisa i-insulin kunye nesifo seswekile sohlobo lwesibini.
Nangona kunjalo, ukutya okunempilo kwe-vegan kunamafutha amaninzi angonelanga avela kwizityalo. Ukutya okusekwe kwizityalo kukwaphezulu kwi-fiber, ii-antioxidants, iiminerali kunye nee-polyphenols. Ezi zondlo zikukhusela kwisifo seswekile kwaye zinceda ukulawula amanqanaba eglucose egazini lakho.
Nazi ezinye iingenelo ezifunyenwe luphando:
- Ukunceda ukulawula i-neuropathy ebangelwa sisifo seswekile.
- Ukunciphisa amanqanaba e-cholesterol egazini.
- Ukunceda ukunciphisa ubunzima bomzimba.
- Ukukunceda ukulawula amanqanaba akho e-A1c (inqanaba eliqhelekileyo leswekile egazini kwiinyanga ezi-2-3 ezidlulileyo).
- Ukuphucula uvakalelo lwe-insulin.
- Ukunciphisa uxinzelelo lwegazi.
- Ukunceda ukulawula i-metabolic syndrome.
- Ukunceda ukukhula kweebhaktheriya eziluncedo emathunjini ethu.
Kubaluleke kakhulu: Ukuba utshintsha indlela otya ngayo uze wehlise umzimba, ubungakanani bamayeza e-insulin okanye eswekile owadingayo bunokutshintsha. Ke ngoko, ngalo lonke ixesha unciphisa ubunzima be-5 kg, bona ugqirha wakho umxelele. Nguye oza kugqiba ukuba kufuneka unciphise na umthamo wamayeza akho.
Ngaba oku kulungile kubantu abanesifo seswekile sohlobo loku-1?
Le yinto ekufuneka siyiqonde ngokucacileyo. Ukutya okunempilo kwe-vegan akunakunyanga ngokupheleleyo isifo sakho seswekile. Nangona kunjalo, kunokunceda ukugcina amanqanaba eswekile egazini lakho ezinzile. Ukuba unciphisa ubunzima, kunokunciphisa amanqanaba eswekile egazini lakho. Oku kunokufuna ukuba utshintshe ubungakanani be-insulin oyithathayo. Ke ngoko, ukuba wenza naluphi na utshintsho kwindlela otya ngayo okanye ubunzima bomzimba wakho, kungcono ukuxoxa ngayo yonke into nogqirha wakho kwaye ulandele icebiso lakhe .
Ngaba kukho naziphi na iingozi ezibandakanyekileyo? Kuthekani ngokunqongophala kokutya?
Ukuba unesifo seswekile sohlobo 1 okanye uhlobo lwesibini, kukhuselekile ukulandela ukutya okucwangcisiweyo kakuhle kwe-vegan. Nangona kunjalo, ukutya okusekwe kwizityalo kusenokungabi nazo izakhamzimba ezithile xa kuthelekiswa nokutya okusekwe kwizilwanyana. Kodwa ungakhathazeki, ukuba uceba ngokufanelekileyo, ungafumana yonke into efunekayo emzimbeni wakho. Kukho izinto ezintathu ekufuneka uzenze:
1. Cwangcisa ukutya kwakho ngendlela efanelekileyo.
2. Ukufumana umlinganiselo ofanelekileyo weekhalori kunye neeproteni emzimbeni wakho.
3. Ukutya iintlobo ngeentlobo zokutya (hayi into efanayo nje kuphela).
Ngamanye amaxesha, ugqirha wakho angakuxelela ukuba uthathe isongezelelo seevithamini. Makhe sijonge indlela yokufumana izondlo ezibalulekileyo ekutyeni okusekwe kwizityalo.
| Isondlo esibalulekileyo | Iindlela zokutya ze-vegan |
|---|---|
| Iiproteni | Umntu omdala udinga malunga ne-46-56 grams yeproteni ngosuku. Ungalufezekisa olu sukelo ngokutya iilentils, iitships, iimbotyi eziluhlaza, iimveliso zesoya (i-tofu), kunye neendidi ezahlukeneyo zamandongomane imini yonke. Faka into eneproteni eninzi kwisidlo ngasinye esiphambili. |
| I-calcium kunye ne-vitamin D | Sebenzisa ubisi lwesoya oluqinisiweyo, ubisi lwe-almond, njl. Ungasebenzisa olu hlobo lobisi endaweni yamanzi xa usenza i-oatmeal kusasa. Ii-almond zikwanayo ne-calcium. |
| I-Vitamin B12 | Le yivithamini ekufuneka abantu abangadliyo imifuno bayilumkele ngakumbi. Ukutya okusekwe kwizityalo kuncinci kwi-B12 ngokwendalo. Iinkozo eziqinisiweyo, igwele lesondlo, kunye ne-tempeh zonke ziyimithombo ye-B12. Nangona kunjalo, ukuba uneengxaki, kungcono ukuthetha nogqirha wakho ukuqinisekisa ukuba ufumana okwaneleyo. |
Kulungile, ndingathanda ukuzama oku. Ndenze ntoni ngoku?
Ukuba ucinga ngokutshintshela ekutyeni kwe-vegan, into yokuqala ekufuneka uyenze kukuthetha nogqirha wakho ngayo. Kungcono nangakumbi ukuba ungafumana ingcali yokutya enamava okusebenza nabantu abanesifo seswekile.
Wakuba uqalile olu hlobo lokutya, licebo elihle ukuba uhlolwe igazi ubuncinane kanye ngonyaka. Ugqirha wakho angajonga amanqanaba akho e-vitamin B12, i-iron, i-vitamin D, kunye ne-calcium ukuqinisekisa ukuba ukutya kwakho kuhamba kakuhle. Ukuba kukho ukungabikho kokutya okunesondlo, unokukunika iingcebiso malunga neevithamini okanye ezinye izongezo ozifunayo.
Umyalezo Wokuya Ekhaya
- Ukutya okunempilo nokucwangcisiweyo kakuhle kwe-vegan kunokunceda ukulawula isifo seswekile. Nangona kunjalo, ukutya kwe-vegan okucutshungulweyo akuncedi.
- Olu asilonyango olupheleleyo lwesifo seswekile, kodwa luluncedo kakhulu ekulawuleni amanqanaba eswekile egazini kunye nobunzima.
- Ingakumbi ukuba usela amayeza esifo seswekile, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo.
- Ukuba ulandela ukutya okungenazo imifuno, nikela ingqalelo ekhethekileyo kwizakhamzimba ezifana neproteni, ivithamin B12, icalcium, kunye nevithamin D.
- Hlala unxibelelana rhoqo nogqirha wakho ukuze ujonge impilo yakho.
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