Ungandivi kakubi: Ukutshintshela kwisidlo se-vegan kunenzuzo yako. Siyazi ukuba ingcono kwindalo engqongileyo, inokuba yindleko ephantsi (iiprotheyini ezisekelwe kwizityalo zithande ukuba zingabizi kuneeprotheni zezilwanyana), kwaye ukuba zenziwe ngokuchanekileyo, ukutya kwe-vegan kulungile emzimbeni.
Yayiyintoni ingxaki? Isenokufuna utshintsho olukhulu kwindlela obusitya ngayo ngaphambili, nto leyo enokuba nefuthe elikhulu kwinkqubo yakho yokwetyisa. Yiyo loo nto isikhalazo esiqhelekileyo abantu abanaso xa beqala ukutya kwe-vegan kukuqhinwa.
Ifiber yokutya kunye nokugaya
Ukuhamba nge-vegan kunokuguqula ukutya kwakho kwefayibha kakhulu, okunokukhokelela kutshintsho olubonakalayo kwi-poop yakho.
Ifayibha yinxalenye yokutya (ngokuqhelekileyo isekelwe kwisityalo) ukuba, ubukhulu becala, ayigaywanga kwindlela yesisu. Kukho iintlobo ezimbini eziphambili zefiber yokutya: i-soluble kunye ne-insolble. Zombini zibalulekile ekucoleni, kodwa aziphathi ngendlela efanayo emzimbeni wakho.
Ifayibha enyibilikayo
Olu hlobo lwefayibha lunyibilika emanzini, ngoko kanye kwiphecana le-GI, lufunxa amanzi kwaye lujike lube yijeli. Oku kuthoba ukugaya kwaye kukwenza uzive ugcwele ixesha elide. Imithombo yokutya ibandakanya i-oat bran, i-nuts, imbewu, iimbotyi, iilentile, ii-ertyisi, kunye neziqhamo kunye nemifuno.
Ifayibha engenakunyibilika
Olu hlobo lwefiber alunyibiliki emanzini, ngoko longeza isambuku kwisitulo kwaye lubonakala lukhawulezisa ukuhamba kokutya ngesisu kunye namathumbu. Kwakhona kunceda "ukutshayela" i-gastrointestinal tract clean of carcinogens kunye nezinye ii-toxins. Imithombo yokutya iquka ingqolowa yengqolowa, imifuno, kunye nokutya okuziinkozo.
Iimbangela zokuqunjelwa kwi-veganism
Kukho izinto ezimbini eziphambili zokuqunjelwa ngexesha lokutya kwe-vegan. Ezi zihambelana ngokuthe ngqo nobungakanani befiber ukuba imifuno inokubonelela ngayo.
Ufumana ifayibha eninzi kwaye akukho manzi aneleyo
Ukutya kwe-vegan okunempilo kudla ngokuba phezulu kwifiber. Ngapha koko, inqaku likaMatshi ka-2014 elipapashwe kwi- Nutrients lithelekisa umgangatho wesondlo sokutya kwe-vegan kwi-vegetarian, i-semi-vegetarian, i-pescatarian, kunye ne-omnivorous diet. Abaphandi bafumanisa ukuba i-vegan dieters idla i-fiber eninzi, malunga ne-41 grams ngosuku, ngelixa i-omnivore dieters idla ubuncinane kwi-27 grams ngosuku nge-avareji.
Oku kwakhela kuphando lwangaphambili olubonisa ukuba ukutya kwe-vegan kudla ngokuba phezulu kwifiber, xa kuthelekiswa nokutya kwemifuno.
Ukufumana ifayibha eyaneleyo kubalulekile ukuze uhlale rhoqo, kodwa kusebenza kuphela ukuba ufumana amanzi awoneleyo. (Yiyo loo nto kusoloko kucetyiswa ukuba usele amanzi amaninzi xa uthatha izongezo zefiber.) Amanzi enza isitulo sithambile kwaye kulula ukudlula, kwaye ukufumana ifayibha eninzi ngaphandle kwamanzi aneleyo kunokukwenza ucuthe.
Ulungiso: Ukunqanda oku, qiniseka ukuba ufumana ulwelo olwaneleyo. Izikhokelo eziqhelekileyo zincoma iilitha ezi-2-3 zamanzi ngosuku, kodwa wonke umntu uhlukile kwaye izinto ezahlukeneyo ezifana nokuzivocavoca, ukugula kunye nokusingqongileyo kunokuchaphazela ukuhanjiswa kwakho.
akukho fiber eyaneleyo
Sisanda kuthetha ukuba ukutya kwe-vegan kudla ngokuba phezulu kwifayibha, kodwa kwiminyaka yakutshanje, udidi lokutya olusekelwe kwizityalo luye lwaqhuma kwiivenkile ezinkulu, ukusuka kwezinye iindawo zenyama ukuya kwisidlo sangokuhlwa esinomkhenkce, iyogathi, itshizi kunye nejerky.
Olu lutsha kunye nokukhula kunika ukhetho kunye nokuguquguquka kwezilwanyana, imifuno, kunye nabatya bezityalo, kodwa oku kutya kutsha akusoloko kunempilo. Ubukhulu becala zicutshungulwa kakhulu, oku kuthetha ukuba aziboneleli ngenqanaba elifanayo lesondlo njengokutya okupheleleyo (kwaye hlala ukhumbula ukuba uninzi lophando olwenziweyo kwiinzuzo zokutya kwe-vegan lusekwe kukutya okupheleleyo).
Ezi mveliso zintsha zisekwe kwizityalo zinokunciphisa inani lefiber (kunye nezinye izondlo) ozityayo ngezizathu ezibini:
- Baswele ifayibha ngokwabo.
- Bathatha indawo yokutya okunefayibha ephezulu kwisidlo sakho.
Ulungiso: Ukuba umtsha kwisidlo se-vegan okanye ubukwisidlo se-vegan kwaye uqala ukubandakanya okunye kokutya okusekwe kwizityalo, jonga ukuba ubandakanya kangakanani kunye nendlela oyilinganisela ngayo kunye nokunye. ukutya ekutyeni kwakho.
Ukuba ufumana ukuqhina, gcina umkhondo wokuba ingakanani ifayibha oyisebenzisayo kwaye uzame ukunciphisa koku kutya kucutshungulweyo.
ukutya ukuphucula
Ifiber enganyibilikiyo inokufumaneka kwiintlobo ngeentlobo zeziqhamo, imifuno, iimbotyi, kunye neenkozo. Nalu uluhlu lokutya okusekelwe kwizityalo eziphezulu kwi-fiber e-insoluble kunye nokukhuthaza inkqubo yokugaya ukutya okunempilo.
Iinkozo
El ingqolowa yengqolowa inokufumaneka kwiicereals zebran ezifana ne-bran flakes, oat bran, kunye ne-All-Bran cereal. Sinokufumana phantse isiqingatha seemfuno zethu zefiber nge-1/3 yekomityi yale cereal. Ingqolowa yengqolowa ithanda ukuba bulky kwaye yome, ngoko ke siya kudibanisa le cereal kunye neyogathi okanye iziqhamo kunye nobisi lwezityalo, luxube kwi-smoothie, okanye silusebenzise ngaphezulu kwesitya se-smoothie.
Indlela elula yokwandisa i-fiber intake kukukhetha oatmeal isidlo sakusasa okanye i-snacks. I-oats inefayibha enganyibilikiyo ukunceda ekucoleni kwaye iphezulu kwifiber enyibilikayo, ebonakaliswe ukuba yehlisa amanqanaba e-cholesterol yegazi.
Ukongeza, sinokubandakanya ukutya okuziinkozo kwiitya ezisecaleni, isaladi, isonka kunye nee-crackers. Siya kukhetha ipasta yengqolowa okanye ispaghetti, irayisi emdaka, isonka sengqolowa kunye neenkozo ezifana ne-amaranth, teff, quinoa, bulgur okanye ibhali.
Frutas
La iapile sisiqhamo esiswiti, esirhabaxa esiqulathe phantse iigram ezi-4 zefayibha kwiapile elikhulu elingapelwanga. Ulusu kulapho uninzi lwefiber lukhona, ke khumbula ukuyigcina. I ibhanana Benza i-snack enkulu emva kokusebenza okanye kusasa njengenxalenye yesidlo sakusasa esisekelwe kwisityalo esinesondlo. Ibhanana ineegram ezi-3 zefiber.
Kwelinye icala, ifayibha ye amajikijolo Iseluswini lwakho. Amaqunube, amaqunube, amaqunube, kunye neeblueberries zingongezwa zintsha okanye zikhenkceziswe kwicereal kunye ne yogurt, okanye zidliwe zodwa.
Imifuno
Los Iimbotyi mnyama obomvu ngombala kunye ne-texture egudileyo banokongezwa kwiisuphu, iisaladi, izityu kunye nezitya zerayisi. Akunjalo kuphela i-fiber ephezulu, kodwa ibonelela ngeprotheni, iivithamini ze-B kunye nentsimbi. Endaweni yoko, iimbotyi ze-navy zincinci, iimbotyi ezimbhoxo ezisetyenziselwa ukwenza iimbotyi ezibhakiweyo, isuphu kunye nesityu. Enye ikomityi yezi mbotyi iqulethe phantse i-20 grams yefiber.
Las lentile Ziimbewu ezincinci, ezibhityileyo ezinokuba luhlaza, mdaka, obomvu, orenji, okanye tyheli ngombala. Zingongezwa phantse nasiphi na isitya esisekelwe kwisityalo njengomthombo weprotheni kunye nefiber.
Verduras
Indebe ye ibrussels sprouts ephekiweyo iqulethe malunga ne-6 grams yefiber. Le mifuno imnandi inokuqhotyiswa okanye yosiwe kwaye isetyenziswe njengesitya esisecaleni. Ebusika nasehlotyeni iintlobo ezahlukeneyo ze amathanga. Iisquash zasebusika zizityebi kwifiber, iivithamini kunye neeminerali. Zisenokugcadiswa, zibiliswe, okanye zitshiswe zize zisetyenziswe kwisuphu, isityu, i-casseroles, kunye neesaladi.
Indebe ye broccoli ephekiweyo ine-5 grams yefiber. I-Broccoli yimifuno eguquguqukayo enokuthi yongezwe phantse nayiphi na isitya - inokutshizwa, ifakwe kwaye igalelwe okanye iphonswe kwi-grill ukwenzela ukuba i-crispy texture.
Amantongomane
Imihla, amakhiwane omisiweyo, ama-apricot omisiwe, i-prunes, kunye neerasentyisi ziyimithombo emihle kakhulu yefiber, kunye nezinye izondlo ezibalulekileyo ezifana nentsimbi kunye ne-antioxidants. Ukutya i-¼ yekomityi yeziqhamo ezomisiweyo imini yonke, okanye ukuzongeza kwiyogathi kunokubonelela ngefiber ephezulu kusasa.
Kwelinye icala, i-2-scoop yokukhonza ye iflakisi umhlaba uqukethe i-3,8 grams yefiber kunye ne-dose ye-omega-3 fatty acids. Siya kwandisa ukusetyenziswa kwefiber ngokongeza imbewu yeflakisi yomhlaba kwiisiriyeli, i-oatmeal okanye i-tortillas.
¼ ikomityi ye iiamangile kunye nesikhumba kuyo isebenza njenge-snack enempilo kunye neyanelisayo elayishwe ngefayibha kunye namafutha alungileyo. Sinokongeza la mandongomane kwi-cereal okanye kwi-oatmeal.