Ingabe unesifo sikashukela? Khona-ke cishe uyazi ukuthi kubaluleke kangakanani ukudla ukulawula amazinga kashukela egazini lakho. Kungenzeka ukuthi uke wezwa ngokudla "okungenamsoco". Abantu abaningi bacabanga ukuthi lokhu kumane nje kumayelana nokungadli inyama nenhlanzi. Kodwa lokhu kumthinta kanjani umuntu onesifo sikashukela? Ingabe kuhle ngempela empilweni? Ake sixoxe ngakho ngendlela elula neqondile.
Okokuqala, ake sibone, kuyini ukudla okunempilo kwe-vegan?
"I-Vegan" iyingxenye yokudla kwemifino. Kalula nje, kusho ukungadli noma yimiphi imikhiqizo yezilwane. Lokho akusho inyama, inhlanzi, nenkukhu kuphela, kodwa futhi nanoma yimiphi imikhiqizo yobisi efana namaqanda, ubisi, noshizi. Abanye abantu abadla imifino kuphela abadli ngisho noju.
Kodwa into ebalulekile lapha ukuthi akuzona zonke izinhlobo zokudla ezibhalwe ukuthi "i-vegan" ezinhle. Cabanga ngakho, amanye amabhisikidi, ama-chips, nesinkwa esimhlophe esitolo kungaba yi-vegan. Kodwa aqukethe ufulawa ocolisisiwe, ushukela, kanye nesitashi, okusho ukuthi aphansi kakhulu ngezakhamzimba kanye ne-fiber. Eqinisweni, lokhu kudla kungaholela nasekufeni ngesifo sikashukela sohlobo 2.
Ngakho-ke, ukuze sizuze ngempela ekudleni kwe-vegan, sidinga ukukhetha ukudla okungokwemvelo, okuphelele nokungacutshungulwanga kahle ngangokunokwenzeka.
Ake sibheke izinto ezinhle kakhulu ongazengeza ekudleni kwakho.
| Uhlobo lokudla | Izibonelo kanye nencazelo elula |
|---|---|
| Izithelo nemifino | Izithelo ezintsha, imifino eluhlaza (njengesipinashi, i-kale), kanye nayo yonke eminye imifino. |
| Imifino | Izinto ezifana ne-lentile, ubhontshisi oluhlaza, ubhontshisi oluhlaza, kanye nobhontshisi. Lezi zicebile kakhulu ngamaprotheni. |
| Okusanhlamvu Okuphelele | Ilayisi elinsundu eline-bran, i-oats, i-buckwheat, isinkwa sikakolweni oluphelele. |
| Amantongomane nembewu | Izinto ezifana nama-cashew, amantongomane, ama-alimondi, imbewu ye-flax, kanye nembewu ye-chia. |
| Imikhiqizo yesoya | Izinto ezifana ne-tofu ne-tempeh ziyizinketho ezinhle zeprotheyini. |
| Ukudla okunomsoco owengeziwe | Ubisi olungewona ubisi oluqinile kanye nokusanhlamvu okunoshukela omncane okunamavithamini namaminerali engeziwe. |
Yiziphi izinzuzo zalolu hlobo lokudla kumuntu onesifo sikashukela?
Amafutha agcwele, atholakala emikhiqizweni yezilwane, andisa ukuvuvukala emizimbeni yethu kanye nengozi yesifo senhliziyo. Lokhu kwandisa nengozi yokumelana ne-insulin kanye nesifo sikashukela sohlobo 2.
Kodwa-ke, ukudla okunempilo kwe-vegan kunamafutha amaningi angagcwele avela ezitshalweni. Ukudla okusekelwe ezitshalweni nakho kunamafutha amaningi, ama-antioxidants, amaminerali, nama-polyphenols. Lezi zakhamzimba zikuvikela kushukela futhi zisiza ukulawula amazinga akho kashukela egazini.
Nazi ezinye izinzuzo ucwaningo oluzithole:
- Ukusiza ukulawula i-neuropathy ebangelwa isifo sikashukela.
- Ukwehlisa amazinga e-cholesterol egazini.
- Kusiza ekunciphiseni isisindo somzimba.
- Kukusiza ukulawula izinga lakho le-A1c (isilinganiso sezinga likashukela egazini ezinyangeni ezi-2-3 ezedlule).
- Ukuthuthukisa ukuzwela kwe-insulin.
- Ukwehlisa umfutho wegazi.
- Ukusiza ukulawula i-metabolic syndrome.
- Ukusiza ukukhula kwamagciwane awusizo emathunjini ethu.
Kubaluleke kakhulu: Uma ushintsha ukudla kwakho futhi wehlisa isisindo, inani lemithi ye-insulin noma yesifo sikashukela oyidingayo lingashintsha. Ngakho-ke, njalo uma wehlisa ama-5 kg, bona udokotela wakho bese umazisa. Uzonquma ukuthi udinga ukunciphisa umthamo wemithi yakho.
Ingabe lokhu kuhle kubantu abanesifo sikashukela sohlobo 1?
Lokhu kuyinto okudingeka siyiqonde kahle. Ukudla okunempilo kwe-vegan akukwazi ukwelapha isifo sikashukela sakho ngokuphelele. Kodwa-ke, kungasiza ekugcineni amazinga kashukela egazini lakho ezinzile. Uma wehlisa isisindo, kunganciphisa amazinga kashukela egazini lakho. Lokhu kungadinga ukuthi ushintshe inani le-insulin oyithathayo. Ngakho-ke, uma wenza noma yiziphi izinguquko ekudleni kwakho noma esisindweni somzimba, kuphephile ukuxoxa ngakho konke nodokotela wakho bese ulandela iseluleko sakhe .
Ingabe zikhona izingozi ezihilelekile? Kuthiwani ngokuntula ukudla okunempilo?
Uma unesifo sikashukela sohlobo 1 noma sohlobo 2, kuphephile ukulandela ukudla okuhleliwe kahle kwe-vegan. Kodwa-ke, ukudla okusekelwe ezitshalweni kungase kungabi nezakhamzimba ezithile uma kuqhathaniswa nokudla okusekelwe ezilwaneni. Kodwa ungakhathazeki, uma uhlela kahle, ungathola konke umzimba wakho okudingayo. Kunezinto ezintathu okudingeka uzenze:
1. Hlela ukudla kwakho ngendlela efanele.
2. Ukuthola inani elifanele lamakhalori namaprotheni emzimbeni wakho.
3. Ukudla ukudla okunhlobonhlobo (hhayi into efanayo nje kuphela).
Ngezinye izikhathi, udokotela wakho angase akutshele ukuthi uthathe isithasiselo samavithamini. Ake sibheke ukuthi ungazithola kanjani izakhamzimba ezibalulekile ekudleni okusekelwe ezitshalweni.
| Izakhamzimba ezibalulekile | Izindlela zokudla kwe-vegan |
|---|---|
| Amaprotheni | Umuntu omdala udinga cishe amagremu angu-46-56 eprotheyini ngosuku. Ungawufinyelela lo mgomo ngokudla amalentili, ama-chickpeas, ubhontshisi oluhlaza, imikhiqizo yesoya (i-tofu), kanye namantongomane ahlukahlukene usuku lonke. Faka okuthile okuneprotheyini eningi ekudleni ngakunye okuyinhloko. |
| I-calcium ne-vitamin D | Sebenzisa ubisi lwesoya oluqinisiwe, ubisi lwe-alimondi, njll. Ungasebenzisa lolu hlobo lobisi esikhundleni samanzi uma wenza i-oatmeal ekuseni. Ama-alimondi nawo aqukethe i-calcium. |
| I-Vitamin B12 | Leli yivithamini okufanele abantu abangadli inyama bayiqaphele kakhulu. Ukudla okusekelwe ezitshalweni kuncane ku-B12 ngokwemvelo. Okusanhlamvu okuqinisiwe, imvubelo yokudla okunempilo, kanye ne-tempeh konke kuyimithombo ye-B12. Kodwa-ke, uma unenkinga, kungcono ukukhuluma nodokotela wakho ukuqinisekisa ukuthi uthola okwanele. |
Kulungile, ngingathanda ukuzama lokhu. Ngenzenjani manje?
Uma ucabanga ngokushintshela ekudleni kwe-vegan, into yokuqala okufanele uyenze ukukhuluma nodokotela wakho ngakho. Kungcono nakakhulu uma ungathola isazi sokudla esinolwazi lokusebenza nabantu abanesifo sikashukela.
Uma usuqalile lokhu kudla, kungumqondo omuhle ukuthi uhlolwe igazi okungenani kanye ngonyaka. Udokotela wakho angahlola amazinga akho e-vitamin B12, i-iron, i-vitamin D, kanye ne-calcium ukuqinisekisa ukuthi ukudla kwakho kuhamba kahle. Uma kukhona ukuntuleka kokudla okunempilo, angakweluleka ngokuthi yimaphi amavithamini noma ezinye izithako ozidingayo.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla okunempilo nokuhlelwe kahle kwe-vegan kungasiza ekulawuleni isifo sikashukela. Kodwa-ke, ukudla kwe-vegan okucutshunguliwe akusizi ngalutho.
- Lokhu akulona ikhambi eliphelele lesifo sikashukela, kodwa kuwusizo olukhulu ekulawuleni amazinga kashukela egazini kanye nesisindo.
- Ikakhulukazi uma uphuza imithi yesifo sikashukela, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho.
- Uma ulandela ukudla okudla okudliwa yi-vegan, naka kakhulu izakhamzimba ezifana namaprotheni, i-vitamin B12, i-calcium, kanye ne-vitamin D.
- Hlala uxhumana nodokotela wakho njalo ukuze uqaphe impilo yakho.
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