Ukukhulelwa kweVegan: Ngaba ukutya kweVegan okunempilo ngexesha lokukhulelwa? Uluhlu lokutya okuTyiweyo kunye nokuPhepha

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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Izibonelelo zokuguqula i-vegan zininzi ukongeza kwindlela eyinceda ngayo imeko-bume kunye nezilwanyana, i-veganism iluncedo kwimpilo yakho iyonke. Ngokusisiseko, i-veganism isusa ukusetyenziswa kweemveliso zezilwanyana, ngakumbi kukutya. I-vegan iyayeka ukutya iimveliso zobisi, amaqanda, inyama, ubusi njl., Njengendlela yokuthintela 'inkohlakalo' ebangelwa izilwanyana.

Iingxelo zamva nje zibonisa ukuba inani labasetyhini (abangafumaniyo vegan) abakhetha ukuya kwi-vegan (landela ukutya kwe-vegan) lisoloko lisanda. Ke, ngaba kusempilweni ukulandela ukutya kwevegan xa ukhulelwe? Ukuba ewe, ingaba isempilweni njani kunokutya okutya inyama okanye ukutya okutyiwa rhoqo?

Funda malunga nokukhulelwa kweVegan apha.

Izibonelelo zokutya kweVegan ngexesha lokukhulelwa

Kubalulekile ukuba ube nokutya okusempilweni ngexesha lokukhulelwa kwakho njengoko ufuna izondlo kunye neeproteni ngakumbi kunangaphambili. Iingcali zithi umntu okhulelweyo kufuneka atye iivithamini kunye neeminerali, iintlobo ezinempilo zamafutha, iikhabhohayidrethi, ifayibha kunye nolwelo- olunokubonelelwa kukutya kwevegan [1] [Mbini] .

Inye kuphela into ethathwa kukutya kwe-vegan engenakho ukubonelela ziimveliso zobisi, eziqulathe iintlobo ezimbini zeeproteni ezikumgangatho ophezulu, i-casein kunye ne-whey-zombini ezingasizo vegan. Nangona kunjalo, ezinye iiprotein ezityebileyo kunye nokutya kwecalcium kwisidlo se-vegan kunokunceda koku.

Ukutya kwe-vegan kudala kugxekwa kuba zihlala zithambekele kwindalo efana ne-vitamin B12, i-omega-3 fat, iron, iodine, calcium, kunye ne-zinc (kubalulekile ngexesha lokukhulelwa) [3] . Kwaye ukunqongophala kwezi zakhamzimba kunokubangela iingxaki zokukhulelwa, impilo yomama kunye neentsana kwaye, ewe, ukunqongophala kwezondlo [4] .

Nangona kunjalo, iingcali zichaza ukuba awufanelanga ubeke phantsi ukutya okune-vegan ngoluhlobo kuba abafazi be-vegan banokuba nomngcipheko ophantsi woxinzelelo lwasemva kokubeleka, ukuhanjiswa kwecandelo le-C, kunye nokufa koomama okanye kweentsana, kwaye ezi ziyinyani [5] [6] .

Ukongeza koku, iingcali zithi abasetyhini abalandela ukutya kwe-vegan ngokubanzi abakho mngcipheko mkhulu wokukhulelwa kubafazi abangakwenzi oko. Ke, ukutya okunesondlo kwe-vegan kuthathwa njengokukhuselekileyo kuwo onke amaxesha obomi, kubandakanya ukukhulelwa, kwaye konke okufunekayo kukucwangciswa ngononophelo, ngokukhokelwa yingcali yesondlo kunye nogqirha wakho [7] .

Nazi izibonelelo ezingqinwe ngokwenzululwazi yokutya kwevegan ngexesha lokukhulelwa:

• Ukutya okusekwe kwizityalo kuhlala kutyebile kwifayibha kodwa iswekile encinci kunye namafutha, ukukhusela kwisifo seswekile okanye amanqanaba eswekile ephezulu ngexesha lokukhulelwa [8] .
• Ukutya kwe-vegan kuthintela ukutyeba kakhulu ngexesha lokukhulelwa.
• Umxholo wefayibha ephezulu kwisidlo se-vegan unokugcina i-preeclampsia (ebangelwa kukunyuka koxinzelelo lwegazi ngexesha lokukhulelwa) [9] .
• Olunye uphononongo lubonise ukuba ukulandela ukutya kwe-vegan ngexesha lokukhulelwa kunokunceda ukuthintela ukonakaliswa kwe-DNA kunye nokunciphisa umngcipheko womntwana kwimicimbi ethile yophuhliso. [10] [Shumi elinanye] .

Ngaba Ukutya kweVegan kuyanceda ngexesha lokukhulelwa? Imithombo yeVegan yeZondlo eziBalulekileyo ngexesha lokukhulelwa

Ngelixa uchaza izibonelelo zokulandela ukutya kwe-vegan ngexesha lokukhulelwa, kubalulekile ukuba ukhanyise izibane zazo ezantsi-ukuze ukhethe ngokufanelekileyo ngokusekwe kwiinyani. Njengokuba ukutya kwe-vegan kungenayo kwaphela imveliso yezilwanyana, ayinazo izakhamzimba ezithile, ezinokuthi xa zingabhatalwanga, zenzakalise umama kunye nempilo yosana.

Ukutya kwe-vegan akuqulathanga / kunamanqanaba asezantsi ezakha mzimba zilandelayo:

• Vitamin D Amanqanaba awaneleyo anokunyusa umngcipheko we-preeclampsia, ubunzima bokuzalwa okuphantsi, kunye nokuphuphuma kwesisu. Imithombo yeVegan yevithamini D ngamakhowa, ijusi yeorenji eqinileyo, iisiriyeli, ubisi lwe-soy, ubisi lwerayisi kunye nobisi lweamangile [12] . Kwaye, ewe, kuninzi ukukhanya kwelanga.
• Intsimbi Ngelixa mininzi imithombo yokutya ye-vegan enje ngeelentile, tofu, isipinatshi, iimbotyi kunye ne-chard yaseSwitzerland, uphononongo lubonise ukuba umzimba wakho awuyifunxi i-non-heme yentsimbi kukutya kwezityalo njengoko isenza i-heme iron kwiimveliso zezilwanyana. Phawula : I-Heme iron ifunyanwa kuphela enyameni, kwiinkukhu, kwiintlanzi zaselwandle, nakwiintlanzi, ke i-heme iron luhlobo lwesinyithi oluvela kwiiproteni zezilwanyana ekutyeni kwethu. Isinyithi esingeyi-heme sifumaneka kukutya okusekwe kwizityalo ezifana neenkozo, iimbotyi, imifuno, iziqhamo, amandongomane kunye nembewu [13] .
• Vitamin B12 : Ukutya okuninzi kwe-vegan kuswele i-vitamin B12, enokuthi inyuse umngcipheko wokukhulelwa kwesisu, isifo seswekile, ukuzalwa kwangaphambi kokubeleka, kunye nokungalunganga [14] . Imithombo esekwe kwizityalo okanye kwimithombo ye-vegan ye-vitamin B12 ibandakanya igwele lesondlo, ubisi lwezityalo (isoya, iamangile, ikhokhonathi, irayisi), itempe, ukutya okuziinkozo kwasekuseni okuqinisiweyo, ulwelwe / ulwandle kunye nama-mushroom.
• Amafutha e-Omega-3 Le nto ibalulekile ngexesha lokukhulelwa, kwaye ii-vegans zihlala zinamaqondo asezantsi egazi eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA), ii-omega-3s ezimbini ezibalulekileyo kumehlo omntwana wakho, kwingqondo nakwinkqubo yemithambo-luvo [Shumi elinantlanu] . Imithombo yeVegan yamafutha omega-3 yimbewu ye-chia, ihlumelo laseBrussels, ioyile yealgal (ethathwe kwi-algae), imbewu ye-hemp, i-walnuts, i-flaxseeds kunye neoyile ye-perilla.
• Iiprotheni : Ukunganeli kweprotheyini kunokunciphisa ukukhula nokukhula komntwana wakho. Ngelixa izidlo ze-vegan zityebile kwiiprotheyini, ezinje nge-seitan, iilentile, ii-chickpeas kunye neembotyi, i-ertyisi eluhlaza, tofu, tempeh, edamame, hempseeds njl., Kunokuba nzima ukugaya ngexesha lokukhulelwa kwakho [16] .

Ukongeza kwezi, gcina iliso kwi-calcium, i-zinc kunye ne-choline intake, nayo, njengoko ezi zinongo zibalulekile kwimpilo yakho nakumntwana wakho. Imithombo yeCalcium yemifuno ibandakanya imbewu yeesame, i-tahini, imifuno eluhlaza, i-tofu, i-pulses kunye nesonka esimdaka nesimhlophe.

Imithombo yeZinc yevegans ibandakanya iimbotyi, ii-chickpeas, iilentile, i-tofu, i-walnuts, i-cashew nati, imbewu ye-chia, i-linseed yomhlaba, imbewu ye-hemp, imbewu ye thanga, isonka esipheleleyo kunye ne quinoa. Okokugqibela, umthombo we vegans uquka iimbotyi, tofu, imifuno eluhlaza, iitapile, amandongomane, iimbewu, iinkozo kunye neziqhamo [17] .

Yintoni enokutya i-Vegan ngexa lokukhulelwa

Apha ngezantsi luluhlu lokutya okukhuselekileyo kunye nokusempilweni okunokutya i-vegan ngexesha lokukhulelwa [18] .

• Iimbotyi ezifana neembotyi, ii-ertyisi, neelentile.
• Amandongomane nembewu.
• Tofu, seitan, kunye netempeh.
• I-yoghurts ene-calcium enqatyisiweyo kunye nobisi lwezityalo.
• Iinkozo ezipheleleyo, iinkozo kunye ne-pseudocereals ezinje ngequinoa kunye ne-buckwheat.
• Ukutya okutyaliweyo okanye okuntshule ukutya okufana nesonka sikaHezekile, i-miso, itempeh, natto, i-pickles, i-kimchi, i-sauerkraut kunye ne-kombucha.
• Iziqhamo nemifuno emfusa, ebomvu, kunye no-orenji, ngokunjalo imifuno eluhlaza eluhlaza .
• Imvubelo yesondlo (yongezwa kukutya).

Ezinye izakhamzimba kunzima okanye kunzima ukuzifumana ekutyeni okuphela kwesityalo ke ngoko, unokuyalelwa ngugqirha wakho ukuba athathe izongezo ezithile ezinje ngevithamini B12, ivithamin D, amafutha omega-3, iodine, choline kunye nefolate [19] .

Phawula : Iingcali zicebisa ukuba ukuhluma, ukubila kunye nokupheka ngeepani zentsimbi kunokuphucula ukufunxeka kwezondlo ezithile, ezifana nentsimbi kunye ne-zinc.

Ukutya ekufuneka kuthintelwe ngexesha lokukhulelwa kwe-vegan : Ukuba ulandela ukutya kwe-vegan ngelixa ukhulelwe, ngaphandle kokuthintela iimveliso zezilwanyana, thintela utywala, icaffeine, ukutya okugqithisiweyo okufana nenyama ehlekisayo, itshizi ye-vegan, amahlumelo aluhlaza kunye nejusi engaxutywanga [Amashumi amabini] .

Kwinqaku lokugqibela…

Ukuba ucwangcisa ukulandela ukutya kwe-vegan ngexesha lokukhulelwa kwakho, nxibelelana nogqirha wakho kuqala kwaye ujonge ukuba ngaba ukutya kufanelekile kwaye kukondla wena nosana lwakho. Izifundo ezingakumbi ziyafuneka ukuze ziqonde ngokupheleleyo izibonelelo zokutya kwevegan ngexesha lokukhulelwa kunokutya okuqhelekileyo.

Isilumkiso Nceda uqaphele ukuba izibonelelo ezichazwe apha ngasentla zisebenza kuphela kukutya okucwangciswe kakuhle okunikezela ngexabiso elifanelekileyo lezakha mzimba ezibalulekileyo.

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