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Izinzuzo zokuguqula i-vegan ziningi ngaphezu kokuthi zisiza kanjani imvelo nezilwane, i-veganism inenzuzo empilweni yakho yonke. Ngokuyinhloko, i-veganism iqeda ukusetshenziswa kwemikhiqizo yezilwane, ikakhulukazi ekudleni. I-vegan iyayeka ukudla imikhiqizo yobisi, amaqanda, inyama, uju njll, njengendlela yokuvimbela 'isihluku' esenziwa ezilwaneni.
Imibiko yakamuva ikhombisa ukuthi inani labesifazane (abangewona ama-vegan) abakhetha ukwenza i-vegan (ukulandela ukudla kwe-vegan) likhuphuka njalo. Ngakho-ke, ngabe kunempilo ukulandela ukudla kwe-vegan lapho ukhulelwe? Uma kunjalo, kunempilo kanjani kunokudla okuvamile okusekelwe enyameni noma ekudleni imifino kuphela?
Funda mayelana nokukhulelwa kwe-Vegan lapha.
Izinzuzo Zokudla Kwe-Vegan Ngesikhathi Sokukhulelwa
Kubalulekile ukuthi ube nokudla okunempilo ngesikhathi ukhulelwe njengoba udinga izakhamzimba namaphrotheni amaningi kunanini ngaphambili. Ochwepheshe bathi owesifazane okhulelwe kufanele asebenzise amavithamini kanye namaminerali amaprotheni, izinhlobo ezinempilo zamafutha, ama-carbohydrate ayinkimbinkimbi, i-fiber noketshezi - okunikezwa ukudla kwe-vegan [1] [okubili] .
Into eyodwa ukudla kwe-vegan engeke ikunikeze yimikhiqizo yobisi, equkethe izinhlobo ezimbili zamaprotheni asezingeni eliphakeme, i-casein ne-whey - womabili lawa angewona ama-vegan. Kodwa-ke, okunye ukudla okunothile kwamaprotheni kanye ne-calcium ekudleni kwe-vegan kungasiza ngalokhu.
Ukudla kwe-vegan sekugxekwe isikhathi eside ngoba kuvame ukuba nezakhi eziphansi ngokwemvelo ezinjengevithamini B12, amafutha omega-3, i-iron, iodine, i-calcium ne-zinc (okubaluleke kakhulu ngesikhathi sokukhulelwa) [3] . Futhi ukungabi khona kwalezi zakhi zomzimba kungaholela ezinkingeni zokukhulelwa, impilo engeyinhle kamama nengane futhi, futhi, nokuntuleka kwezakhi [4] .
Kodwa-ke, ochwepheshe bathi akumele uvele ubukele phansi ukudla okune-vegan okunjalo ngoba abesifazane be-vegan bangaba nengozi ephansi yokudangala kwangemva kokubeletha, ukulethwa kwe-C-section, nokufa komama noma kwabantwana, futhi lawa ngamaqiniso [5] [6] .
Ngaphezu kwalokhu, ochwepheshe bathi abesifazane abalandela i-vegan diet ngokuvamile abekho engcupheni enkulu yokukhulelwa izinkinga kunabesifazane abangalwenzi. Ngakho-ke, ukudla okunomsoco we-vegan kubhekwa njengokuvikelekile kuzo zonke izikhathi zokuphila, kufaka phakathi ukukhulelwa, futhi konke okudingekayo ukuhlela ngokucophelela, ngokuholwa ngudokotela wezokudla nodokotela wakho [7] .
Nazi ezinye izinzuzo ezifakazelwe ngokwesayensi zokudla kwe-vegan ngesikhathi sokukhulelwa:
- Ukudla okususelwa ezitshalweni kuvame ukunotha ku-fiber kepha ushukela ophansi namafutha, kuvikela ekukhulelweni yisifo sikashukela noma amazinga kashukela aphezulu ngesikhathi sokukhulelwa [8] .
- Ukudla kwe-vegan kuvimbela ukukhuluphala kwesisindo ngesikhathi sokukhulelwa.
- Okuqukethwe kwe-fiber ephezulu ekudleni kwe-vegan kungavikela i-preeclampsia (ebangelwa ukukhuphuka komfutho wegazi ngesikhathi sokukhulelwa) [9] .
- Olunye ucwaningo luye lwaveza ukuthi ukulandela ukudla kwe-vegan ngesikhathi sokukhulelwa kungasiza ekuvikeleni ukulimala kwe-DNA futhi kunciphise ingozi yengane yakho ezindabeni ezithile zokuthuthuka. [10] [ishumi nanye] .
Ingabe Ukudla Kwe-Vegan Kuyazuzisa Ngesikhathi Sokukhulelwa? Imithombo yeVegan Yezakhi ezibalulekile ngesikhathi sokukhulelwa
Ngenkathi ukhombisa izinzuzo zokulandela ukudla kwe-vegan ngesikhathi sokukhulelwa, kubalulekile futhi ukukhanyisa ukukhanya ezansi nakho - ngakho-ke ungakhetha ngokufanele ngokuya ngamaqiniso. Njengoba ukudla okune-vegan kungenayo nhlobo imikhiqizo yezilwane, ayinazo izakhamzimba ezithile, okuthi uma zingakhokhelwa zingalimaza impilo yomama neyengane.
Ukudla kwe-vegan akuqukethe / kunamazinga aphansi ezakhamzimba ezilandelayo:
- Uvithamini D : Amazinga anganele angakhuphula ubungozi be-preeclampsia, isisindo esiphansi sokuzalwa, nokukhulelwa kwesisu. Imithombo ye-vegan ka-vitamin D ngamakhowe, ujusi we-olintshi oqinile, okusanhlamvu, ubisi lwe-soy, ubisi lwelayisi nobisi lwe-alimondi [12] . Futhi-ke, kunelanga eliningi.
- Insimbi : Ngenkathi kunemithombo eminingi yokudla yensimbi ye-vegan njengama-lentils, i-tofu, isipinashi, ubhontshisi kanye ne-Swiss chard, ucwaningo luye lwaveza ukuthi umzimba wakho awumunci insimbi engeyona i-heme ekudleni kwezitshalo njengoba kwenza i-heme iron emikhiqizweni yezilwane. Qaphela : I-Heme iron itholakala kuphela enyameni, enkukhu, ekudleni kwasolwandle, nasezinhlanzini, ngakho-ke i-heme iron wuhlobo lwensimbi oluqhamuka emaprotheni ezilwane ekudleni kwethu. I-non-heme iron itholakala ekudleni okususelwa ezitshalweni ezinjengamabele, ubhontshisi, imifino, izithelo, amantongomane nembewu [13] .
- Uvithamini B12 : Ukudla okuningi kwe-vegan akunayo i-vitamin B12, engakhuphula ubungozi bokukhulelwa kwesisu, isifo sikashukela sokukhulelwa, ukuzalwa kwangaphambi kokubeletha kanye nokukhubazeka [14] . Imithombo esuselwa ezitshalweni noma i-vegan kavithamini B12 ifaka imvubelo yokudla okunempilo, ubisi lwesitshalo oluqinile (isoya, i-alimondi, ukhukhunathi, irayisi), i-tempeh, okusanhlamvu okuqinisekisiwe kwasekuseni, ulwelwe / izimila zasolwandle namakhowe.
- Amafutha e-Omega-3 : Lokhu kubalulekile ngesikhathi sokukhulelwa, futhi ama-vegans athambekele ekubeni namazinga aphansi egazi e-eicosapentaenoic acid (EPA) kanye ne-docosahexaenoic acid (DHA), ama-omega-3 amabili abalulekile ngamehlo engane yakho, ebuchosheni nasesimisweni sezinzwa [ishumi nanhlanu] . Imithombo ye-vegan yamafutha omega-3 yimbewu ye-chia, amahlumela eBrussels, uwoyela we-algal (otholakala ku-algae), imbewu ye-hemp, ama-walnuts, ama-flaxseeds kanye namafutha we-perilla.
- Amaprotheni : Ukudla amaprotheni okunganele kunganciphisa ukukhula nokukhula kwengane yakho. Ngenkathi ukudla okune-vegan kunothe ngamaphrotheni, njenge-seitan, udali, ama-chickpeas nobhontshisi, uphizi oluhlaza, i-tofu, i-tempeh, i-edamame, i-hempseeds njll, kungaba nzima ukugaya ngesikhathi ukhulelwe [16] .
Ngaphezu kwalokhu, naka i-calcium, i-zinc ne-choline, futhi, njengoba lezi zakhi zomzimba nazo zibalulekile empilweni yakho nasempilweni yengane yakho. Imithombo ye-calcium yama-vegans ifaka imbewu yesame, i-tahini, imifino eluhlaza, i-tofu, i-pulses nesinkwa esinsundu nomhlophe.
Imithombo yeZinc yama-vegans ifaka ubhontshisi, amantshontsho, udali, i-tofu, ama-walnuts, amantongomane e-cashew, imbewu ye-chia, i-linseed yomhlabathi, imbewu ye-hemp, imbewu yamathanga, isinkwa esiphelele ne-quinoa. Okokugcina, umthombo we-choline we-vegans uhlanganisa imidumba, i-tofu, imifino eluhlaza, amazambane, amantongomane, imbewu, okusanhlamvu nezithelo [17] .
Yini Engadliwa Yi-Vegan Ngesikhathi Sokukhulelwa
Ngezansi kunohlu lokudla okuphephile nokunempilo okungadliwa yi-vegan ngesikhathi sokukhulelwa [18] .
- Imidumba enjengobhontshisi, uphizi, nodali.
- Amantongomane nembewu.
- I-Tofu, i-seitan ne-tempeh.
- Ama-yoghurt aqiniswe nge-calcium nezitshalo zezitshalo.
- Izinhlamvu eziphelele, okusanhlamvu, kanye namanga mbumbulu njenge-quinoa ne-buckwheat.
- Ukudla kwezitshalo ezivutshiwe noma okuhluma njenge-Ezekiel isinkwa, i-miso, i-tempeh, i-natto, ukhukhamba, i-kimchi, i-sauerkraut, ne-kombucha.
- Izithelo nemifino eluhlaza okwesibhakabhaka, ebomvu, newolintshi, kanye ne imifino eluhlaza .
- Imvubelo enomsoco (engezwe ekudleni).
Ezinye izakhamzimba zinzima noma kunzima ngisho ukuzithola ekudleni okuphelele kwezitshalo wedwa ngakho-ke, ungaqondiswa udokotela wakho ukuthi athathe izithasiselo ezithile ezifana novithamini B12, uvithamini D, amafutha omega-3, iodine, choline kanye nefolate [19] .
Qaphela : Ochwepheshe basikisela ukuthi ukuhluma, ukuvutshelwa nokupheka ngezinsimbi zensimbi kungakhulisa ukumuncwa kwakho kwezakhi ezithile zomzimba, njenge-iron ne-zinc.
Ukudla okufanele ukugweme ngesikhathi sokukhulelwa kwe-vegan : Uma ulandela ukudla kwe-vegan ngenkathi ukhulelwe, ngaphandle kokugwema imikhiqizo yezilwane, gwema utshwala, i-caffeine, ukudla okwenziwe ngokweqile okufana nenyama ehlekisayo, ushizi we-vegan, amahlumela aluhlaza kanye nejusi engavunyelwe [amashumi amabili] .
Encwadini Yokugcina…
Uma uhlela ukulandela ukudla kwe-vegan ngesikhathi ukhulelwe, thintana nodokotela wakho kuqala bese uhlola ukubona ukuthi ukudla kufanelekile yini futhi kunempilo kuwe nasenganeni yakho. Izifundo eziningi ziyadingeka ukuqonda ngokugcwele izinzuzo zokudla kwe-vegan ngesikhathi sokukhulelwa kunokudla okujwayelekile.
Ukuqapha : Sicela wazi ukuthi izinzuzo ezibalulwe ngenhla zisebenza kuphela ekudleni okuhleliwe kahle kwe-vegan okunikeza inani elifanele lezakhamzimba ezibalulekile.
