Ebhekene nokwanda kwabantu abafuna ukulandela a ukudla imifino noma i-vegan Ngenxa yokuhlonipha izilwane nemvelo, kuvela ukungabaza okusha mayelana nalezi zidlo, ngoba zikhawulela ukudla obekucatshangwa ukuthi kubalulekile empilweni yethu, njengenyama noma inhlanzi. Ngakho-ke kuleli qophelo siyazibuza: Ingabe kufanele udle konke?
Lokhu kungabaza phambi kwe- ukushintsha kokudla kujwayelekile, ngoba kubalulekile ukunakekela impilo yethu. Ukulandela ukudla okudla imifino noma imifino akulula, ngoba kunokudla okuningi esikudingayo ekudleni kwansuku zonke, ngakho-ke kufanele sishintshe izakhi abasinikeze zona ezinye. Kepha abantu abaningi abalandela lezi zidlo ezintsha bakhombisile ukuthi kungenzeka.
Okokuqala thintana nabachwepheshe
Kubalulekile ukuthi siyazi imvelo, kodwa futhi kufanele sinakekele impilo yethu. Ngakho-ke kufanele sibonisane nabachwepheshe lapho siguqula ukudla kwethu kwansuku zonke ngale ndlela futhi sisebenzisa indlela yokudla imifino noma i-vegan. Kakhulu izazi zokudla njengodokotela abajwayelekile Bangasisiza ukuthi sithuthukise indlela esidla ngayo, noma ngabe i-vegan. Hhayi ngoba sinokudla kwalolu hlobo, sizoswela izakhamzimba noma sizowela endodeni eyodwa ezitsheni zethu. Ukuhlola igazi njalo kusisiza ukuthi siqaphele impilo yethu.
Ukudla kufanele kwenziwe kube ngokwakho
Yize kuliqiniso ukuthi besihlala sizwa ukuthi kufanele udle konke, kunengxenye yeqiniso kulo. Ukudla okuhlukahlukene thina ivumela ukuthola zonke izinhlobo zezakhamzimba, kusuka kumaminerali kuye kumavithamini, amaprotheni kanye namafutha ukugcina impilo ephelele. Kepha kukhona ukudla okumele kubekelwe imingcele futhi okungasuswa ngisho nokuqedwa, ngoba izakhamzimba zawo zingatholakala kweminye imithombo. Kunoma ikuphi, kufanele sikhumbule ukuthi izidlo kufanele zihlale zenziwe ngezifiso, ngoba umuntu ngamunye unokuphakama, isisindo nezidingo ezihlukile.
Gcina lokho okususayo
Uma kukhulunywa ngokulinganisa ukudla kwethu uma siba imifino noma i-vegan, kufanele sinake konke esikususayo. Kulezi zidlo, ukudla okufana nobisi, inhlanzi nenyama kuvame ukugwenywa ngokuphelele, ukudla okusinikeza izakhamzimba eziningi, kusuka kumafutha abalulekile njenge-Omega-3 kuya kuma-protein zonke izinhlobo. Uma sinaka ukuthi lezi yizakhamzimba esizokuqeda, kuzofanele sizengeze ekudleni ngenye indlela. Ngale ndlela, singathatha ukudla okufana nemidumba, okungamaprotheni wemifino, njengama-lentils no-chickpeas.
Olunye uhlobo lokudla okufanele sikudle ngamantongomane, asiqinisekisa ngamafutha enhliziyo, yize ehlala ngokulinganisela. Ngokuqondene ne-calcium, kungenzeka ukuthatha izithasiselo, noma kunjalo imifino eluhlaza, amantongomane, nemidumba Futhi zisinikeza umthamo we-calcium. Ukugwema izinkinga ezifana ne-anemia, kuhle ukuthatha ukudla okune-vitamin C njengama-kiwis namawolintshi, ukuze lokhu kungene kangcono emzimbeni. Ekugcineni, kumayelana nokulinganisa ibhalansi ukwengeza izakhamzimba ezingase zingabi nalolu hlobo lokudla.
Ukudla okuyinhloko ekudleni kwe-vegan
Kulezi zidlo kufanele uthuthukise lokho okuyikho udle ukuze uthole ibhalansi engcono. Kungakho ukudla okusha kuvela ekudleni kwethu, okufana ne-tempeh, okungamaqabunga e-soy angenasikhumba, i-tofu, okuyi-soy ushizi futhi okusinikeza i-calcium, i-miso, okuyi-soybean paste nelayisi, noma i-algae, ukudla okusinika inani elikhulu lamaminerali, amaprotheni kanye namavithamini.