Ukutya ukutya okwahlukileyo kuninzi lwabemi akulula. Abatya imifuno kunye nemifuno bazifumana benemiqobo emininzi, kwiminyaka embalwa edlulileyo, ukuba bakwazi ukwenza olu hlobo lokutya ngaphandle kokuhlala besenza izigwebo zesondlo ezingenasiseko.
Ukunqongophala kolwazi, ulwazi oluncinci kunye nokungazi malunga nesondlo se-vegans kwabonakala ngokucacileyo kwicala leengcali kwicandelo lezempilo nezemidlalo. Ngubani ongayiva lonto"uya kuswela iprotheni, icalcium kunye nentsimbi«? Okanye ukuba uya kulahlekelwa ubunzima bezihlunu ukuba utye imifuno kuphela?
Sikuxelela ezinye iintsomi ezijikeleze eli hlabathi, nangona lisiya lisaziwa ngakumbi.
iivegans zibhityile
Kanye njengokuba kukho abantu abatyebileyo abatyebileyo okanye abakwimo ephezulu, abaneevegans kunye nabatya imifuno ngokufanayo. Nangona ukutya kuyinto ebaluleke kakhulu, imikhwa yethu iya kugqiba enoba sisempilweni ngakumbi okanye kancinane.
Ukuba yi-vegan kuthetha ukunqanda ukubandezeleka kwesilwanyana ukuze sitye, kodwa akubandakanyi utywala, icuba, indlela yokuphila yokuhlala, ukutya ukutya kwe-vegan okusetyenziwe kakhulu, njl. Nabani na, nokuba batya iimveliso zezilwanyana okanye akunjalo, ukuba baphila ngendlela enempilo banokuncinci.
ukunqongophala kwentsimbi
Akukabikho sifundo okanye uphando oluqinisekisa ukuba i-vegans kunokwenzeka ukuba ihlupheke kukunqongophala kwentsimbi kune-non-vegans. Ayisiyiyo kuphela esinokutya intsimbi yemvelaphi yezilwanyana, ngaphakathi Oku kubhaliwe Sikuxelela okunye ukutya okuninzi okubonelela ngale micronutrient.
Iijusi zeziqhamo zisempilweni kakhulu
Isondlo seVegan sisekelwe ekusetyenzisweni kwemifuno, imifuno kunye neziqhamo. Abaninzi bacinga ukuba ukuthatha iziqhamo ngendlela yejusi kunempilo, kuba emva kwayo yonke into isiqhamo. Inyaniso kukuba into enomdla malunga nokusetyenziswa kwayo yifayibha enesikhumba, into ethi ngokuhlala kuphela kunye nejusi esiyiphelisayo. Masithi yindlela engeyoyamvelo yokutya iziqhamo.
Iijusi, nokuba zenziwe ekhaya kwaye zingenazo iishukela ezongeziweyo, ibhomu yeshukela yendalo kwaye kukho izifundo ezihambelana nokubonakala kwesifo sikashukela sohlobo lwe-2. Ngakolunye uhlangothi, ukutya isiqhamo sonke kuyakuthintela.
Ukongeza kwifiber, ukuzitya ngokupheleleyo kusinika ukuhlutha kunye nezondlo ezifana neprotheyini okanye amafutha anempilo.
Ungasela iijusi? Kakade ke, kodwa kungekhona njengento ethatha indawo yokutya iziqhamo.
Izilwanyana zezilwanyana zilahlekelwa ubunzima bemisipha
Sele sibonile ngaphambili ukuba iprotein inokufumaneka njani ekutyeni okwahlukeneyo okungekho mvelaphi yezilwanyana. Inyaniso kukuba i-vegans ezininzi aziqapheli ukuba kuyimfuneko ukwazi iiprotheyini ezahlukeneyo kwimifuno kwaye zibandakanya iindidi ezininzi ukufezekisa "iiprotheni ezipheleleyo".
Kucetyiswa ukuba udle phakathi kwe-1gr kunye ne-4gr yeprotheni ngekhilogram nganye yobunzima bomzimba, kwimeko apho ufuna ukwandisa ubunzima bakho bemisipha. Ukongeza, kuya kufuneka utye iikhalori ezininzi kunokuba uchithe.
Ekugqibeleni, kuya kufuneka udibanise ukutya okuphezulu kwi-fat saturated ukunyusa amanqanaba e testosterone kwaye ugweme uxinzelelo.