I-Virat Kohli ijika iVegan Kwaye nasi isizathu sokuba kufuneka uyenze nayo

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Umdlali weqakamba nokapteni weqela lesizwe laseIndiya uVirat Kohli uthathe ukutya kwe-vegan kwaye imithombo ithi ukutya kuyincedile impilo yakhe kunye nokusebenza kwezemidlalo. Utshintsho olusuka kukungatyi mfuno usiya kwimifuno ye-vegan kubonakala ngathi lufumene amandla kunye namandla okutya. AyisiyiVirat Kohli kuphela, kodwa iimbaleki ezinje ngoSerena Williams, Lewis Hamilton kunye noHector Bellerin kunye nabanye abambalwa balandela ukutya kwevegan.

Inkqubo ye- ukutya okusekwe kwizityalo inefuthe elibi kubushushu beqakamba kwaye imenze wonwaba ngakumbi. Ukutya kweVirat kubandakanya iiproteins, i-soy kunye nemifuno endaweni yenyama, amaqanda kunye neemveliso zobisi.

Ke, ukutya kwe-vegan kukuchaphazela njani ukusebenza kweembaleki? Njengoko ukutya kwe-vegan kungabandakanyi iimveliso ezithile zobisi kunye nenyama, iyanceda iimbaleki kunye nabangengombaleki ukuba bagcine umzimba omelele kunye nesalathiso sobunzima bomzimba obuphantsi ukuya kumyinge (BMI) ^[1] .

Ukuba ucwangcisa ukuhlala ulungile kwaye ufumane umzimba ocekeceke, faka ezi zinto zilandelayo kukutya kwe-vegan.

1. Iiprotheni

Iprotein yenye yee-macronutrients ezibalulekileyo kwiimbaleki ezisencinci ukunceda ekwakheni nasekulungiseni izihlunu. Iiprotheyini zikwabonelela ngesisindo somzimba esibhityileyo kwiimbaleki nakwabangengabo iimbaleki ^[Mbini] . Kufuneka utye iprotini ekumgangatho ophezulu ngaphakathi kweeyure ezimbini emva kokuzivocavoca njengoko iphakamisa ukulungiswa kwemisipha kunye nokukhula.

Ukufumana izihlunu ezinamandla, zibandakanya imithombo yemifuno yeeprotein ezinje ngamantongomane kunye nee-butter zenut, iimbewu, iimbotyi kunye neelentile, i-tofu, ubisi lwe-soy, iinkozo ezipheleleyo kunye nemivalo yeeprotein.

2. Vitamin B12

Abaphandi beYunivesithi yaseOregon State bafumanise ukuba iimbaleki ezingenayo iivithamini ze-B zinomthambo ophantsi wokuzilolonga kwaye azikwazi ukulungisa izihlunu ezonakeleyo okanye ukwakha ubunzima bemisipha. Kwakhona, ukunqongophala kwevithamini B12 kunokubangela ukudinwa okunokuchaphazela ukusebenza komdlali ^[3] .

Imithombo yemifuno yevithamini B12 sisoya kunye nobisi lweamangile, irayisi, iiprotein zeproteins, ukutya okuziinkozo kunye neembotyi.

3. Ikhalsiyam

I-calcium yenye yezona micronutrients zibaluleke kakhulu kwiimbaleki, ngakumbi iimbaleki zabasetyhini njengoko zinceda ekwakheni amathambo kunye namazinyo omeleleyo ^[4] . Ikwadlala indima ebalulekileyo kuthintelo lwezihlunu kunye nokuphumla. Xa ikhontrakthi yemisipha yakho, ikhalsiyam ifakwa kwifayibha yemisipha ukuyenza ukuba inciphise kwaye njengoko isihlunu siphola, ikhalsiyam ikhutshelwa ngaphandle kwifayibha evumela ukuba izihlunu zibuyele kwimeko yokuphumla.

Ukusilela kwale minerali kubangela ukujijeka kwemisipha kunye neekram. Ukutya okune-calcium enabantu abatya imifuno kubandakanya ubisi olusekwe kwizityalo, i-tofu, ijusi ene-calcium, imifuno eluhlaza kunye ne-broccoli.

4. Vitamin D

I-Vitamin D yenye yemicronutrient enceda ekuphuculeni ukusebenza kwezemidlalo ^[5] . Inani elaneleyo levithamini D linokuhlisa ukudumba komzimba okupheleleyo, ukwaphuka koxinzelelo kuyancitshiswa kunye nokusebenza kwemisipha kuyathotywa nako. Kulula ukufumana ivithamin D njengeembaleki ezenza uqeqesho lwangaphandle. Unako kwakhona ukuhlangabezana neemfuno zakho zokutya ivithamin D kwisipinatshi, i-kale, iimbotyi zesoya, kunye nemifuno yekhola.

5. Intsimbi

Intsimbi iphucula njani ukusebenza kwakho kwezemidlalo? Ewe, le minerali ibonelela ngeoksijini kwiiseli zegazi ezinokuthi ekugqibeleni zikunike amandla okwenza ngcono ebaleni. Umzimba uphulukana nezixa ezincinci zentsimbi ngokubila okubeka iimbaleki zokunyamezela emngciphekweni wokuswela i-iron. Iimbaleki ezingenanto ngentsimbi emva koko azikwazi ukugcina inqanaba lentliziyo elizinzileyo ngexesha lokumodareyitha ukuya kwimithambo ephezulu.

Faka ukutya okutyebileyo okutyiwa yimifuno njengemifuno eluhlaza eluhlaza, iimbotyi kunye neelentile, amandongomane kunye neziqhamo.

Nalu ucwangciso lokutya kwemifuno lweembaleki:

• Isidlo sakusasa sakusasa Isandwich yemifuno ene-almonds ezi-4 ukuya kwezi-5 kunye nekofu emnyama.

• Isidlo sasemini I-1 chapatti enemifuno exubeneyo, isaladi kunye nesaladi ye-broccoli.

• Amashwamshwam okuhlwa -Iapile, i-kiwi kunye nebhanana eneti eluhlaza kunye neerayisi (ukutya ichidwa).

• Isidlo sangokuhlwa - 1 isitya esincinci serayisi emdaka kunye nesuphu yemifuno kunye nesaladi ye-broccoli / isaladi yemifuno.

1. [1]URogerson D. (2017). Ukutya kweVegan: Ingcebiso esebenzayo yeembaleki kunye nokuzivocavoca umzimba. Ijenali yoMbutho waMazwe ngaMazwe weSondlo sezeMidlalo, i-14, i-36.
2. [Mbini]UPhillips, S. M., kunye noVan Loon, uL J. (2011). Iprotheyini yokutya yeembaleki: ukusuka kwiimfuno ukuya kulungelelwaniso oluphezulu. Ijenali yesayensi yezemidlalo, i-29 (sup1), i-S29-S38.
3. [3]UWilliam, uMH H. (1989). Ukongezwa kweVitamin kunye nokusebenza kwezemidlalo. Ijenali yaMazwe ngaMazwe yophando lwevithamini kunye nesondlo. Isongezelelo = I-Internationale Zeitschrift fur Vitamin-und Ernahrungsforschung. Ukongezwa, 30, 163-191.
4. [4]Mehlenbeck, R. S., Ward, K. D., Klesges, R. C., kunye neVukadinovich, C. M. (2004). Ungenelelo ngoncedo lokunyusa ukungena kwe-calcium kwiimbaleki ezisebenza kunye nabo. Ijenali yaMazwe ngaMazwe yesondlo semidlalo kunye nokuzilolonga kwimetabolism, 14 (1), 18-29.
5. [5]I-Owens, D. J., Allison, R., kunye noVala, G. L. (2018). IVitamin D kunye neimbaleki: Iimbono ezikhoyo ngoku kunye nemiceli mngeni emitsha. Iyeza lezemidlalo (iAuckland, iNZ), i-48 (iSuppl 1), 3-16.

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