Ungangizwa kabi: Ukushintshela ekudleni kwe-vegan kunezinzuzo zako. Siyazi ukuthi ingcono endaweni ezungezile, ingabiza kancane (amaprotheni asekelwe ezitshalweni avame ukushibhile kunamaprotheni ezilwane), futhi uma kwenziwa ngendlela efanele, ukudla kwe-vegan kuhle emzimbeni.
Ububi bani? Kungase futhi kudinge ushintsho olukhulu endleleni obudla ngayo ngaphambili, okungaba nomthelela omkhulu ohlelweni lwakho lokugaya ukudla. Yingakho isikhalazo esivamile abantu ababa naso lapho beqala ukudla kwe-vegan ukuqunjelwa.
I-fiber yokudla kanye nokugaya
Ukuhamba nge-vegan kungashintsha ukudla kwakho kwe-fiber kakhulu, okungaholela ezinguqukweni eziphawulekayo ku-poop yakho.
I-fiber iyingxenye yokudla (ngokuvamile esekelwe ezitshalweni) leyo, ingxenye enkulu, engagayiwe emgudwini wamathumbu. Kunezinhlobo ezimbili eziyinhloko zefiber yokudla: encibilikayo nengancibiliki. Zombili zibalulekile ekugayeni ukudla, kodwa aziphathi ngendlela efanayo emzimbeni wakho.
I-fiber encibilikayo
Lolu hlobo lwefayibha luncibilika emanzini, ngakho uma lusepheshaneni le-GI, lumunca amanzi bese luphenduka ijeli. Lokhu kunciphisa ukugaya futhi kukwenza uzizwe ugcwele isikhathi eside. Imithombo yokudla ihlanganisa i-oat bran, amantongomane, imbewu, ubhontshisi, udali, uphizi, nezinye izithelo nemifino.
I-fiber engafakwanga
Lolu hlobo lwefiber aluncibiliki emanzini, ngakho lwengeza inqwaba esitulweni futhi lubonakala lusheshisa ukudlula kokudla esiswini nasemathunjini. Kuyasiza futhi "ukushanela" umgudu wamathumbu uhlanze ama-carcinogens nobunye ubuthi. Imithombo yokudla ihlanganisa ukolweni kakolweni, imifino, nokusanhlamvu.
Izinkinga zokuqunjelwa ku-veganism
Kunezici ezimbili eziyinhloko zokuqunjelwa ngesikhathi sokudla kwe-vegan. Lezi zihlobene ngokuqondile nenani le-fiber elinganikezwa yimifino.
Uthola i-fiber eningi futhi awenele amanzi
Ukudla okunempilo kwe-vegan kuvame ukuba phezulu ku-fiber. Eqinisweni, isihloko sangoMashi 2014 esanyatheliswa ku- Nutrients siqhathanisa ikhwalithi yokudla okunomsoco yokudla kwe-vegan nokudla kwemifino, i-semi-vegetarian, i-pescatarian, kanye ne-omnivorous diet. Abacwaningi bathola ukuthi i-vegan dieters idla i-fiber eningi, cishe amagremu angu-41 ngosuku, kuyilapho i-omnivore dieters idla okungenani amagremu angu-27 ngosuku ngokwesilinganiso.
Lokhu kwakhela ocwaningweni lwangaphambilini olukhombisa ukuthi ukudla kwe-vegan kuvame ukuba phezulu ku-fiber, noma kuqhathaniswa nokudla kwemifino.
Ukuthola i-fiber eyanele kubalulekile ukuze uhlale ujwayelekile, kodwa kusebenza kuphela uma uthola amanzi anele. (Yingakho kunconywa njalo ukuphuza uketshezi oluningi lapho uthatha izithasiselo ze-fiber.) Amanzi enza indle ithambile futhi kube lula ukudlula, futhi ukuthola i-fiber eningi ngaphandle kwamanzi anele kungakwenza ube mncane.
Ukulungisa: Ukuze ugweme lokhu, qiniseka ukuthi uthola uketshezi olwanele. Iziqondiso ezijwayelekile zincoma amalitha angu-2-3 amanzi ngosuku, kodwa wonke umuntu uhlukile futhi izici ezihlukahlukene ezifana nokuzivocavoca, ukugula kanye nendawo okuzungezile kungathinta ukugeleza kwakho kwamanzi.
i-fiber eyanele
Sisanda kusho ukuthi ukudla kwe-vegan kuvame ukuba phezulu ku-fiber, kodwa eminyakeni yamuva nje, isigaba sokudla okusekelwe ezitshalweni siye saqhuma ezitolo ezinkulu, kusukela kwezinye izindlela zenyama ukuya kumadina aqandisiwe, iyogathi, ushizi kanye ne-jerky.
Lokhu kusungula nokukhula kunikeza izinketho kanye nokuvumelana nezimo kwabadla imifino, abadla imifino, kanye nabadla izitshalo, kodwa lokhu kudla okusha akuhlali kunempilo kakhulu. Zicutshungulwa kakhulu, okusho ukuthi azinikezi izinga elifanayo lokudla okunomsoco njengokudla okuphelele (futhi khumbula ukuthi ucwaningo oluningi olwenziwe ngezinzuzo zokudla kwe-vegan lusekelwe ekudleni okuphelele).
Le mikhiqizo emisha esekwe ezitshalweni inganciphisa inani le-fiber (kanye nezinye imisoco) oyidlayo ngezizathu ezimbili:
- Bantula imicu ngokwabo.
- Bathatha indawo yokudla okunefiber ephezulu ekudleni kwakho.
Ukulungiswa: Uma umusha ekudleni kwe-vegan noma kade udla i-vegan futhi uqala ukufaka okunye kwalokhu kudla okucutshunguliwe okusekelwe ezitshalweni, qapha ukuthi ufaka okungakanani nokuthi ukulinganisela kanjani nokunye okuphelele. ukudla ekudleni kwakho.
Uma ubhekene nokuqunjelwa, gcina umkhondo wokuthi udla i-fiber engakanani bese uzama ukunciphisa kulokhu kudla okugayiwe.
ukudla ukuthuthukisa
I-Insoluble fiber ingatholakala ezinhlobonhlobo zezithelo, imifino, okusanhlamvu, okusanhlamvu. Nalu uhlu lokudla okusekelwe ezitshalweni okune-fiber eningi engancibiliki futhi ekhuthaza uhlelo olunempilo lokugaya ukudla.
Izitshalo
El ukolweni bran ingatholakala kuma-bran cereals njengama-bran flakes, oat bran, kanye ne-All-Bran cereal. Singathola cishe uhhafu wezidingo zethu zefayibha ngenkomishi engu-1/3 yalokhu kudla okusanhlamvu. Izinhlamvu zikakolweni zivame ukuba ziningi futhi zome, ngakho-ke sizohlanganisa lokhu okusanhlamvu neyogathi noma isithelo kanye nobisi lwezitshalo, sikuxube ku-smoothie, noma sikusebenzise ngaphezu kwesitsha se-smoothie.
Indlela elula yokwandisa ukudla kwakho kwe-fiber ukukhetha oatmeal ukudla kwasekuseni noma ukudla okulula. I-Oats ine-fiber engancibiliki ukusiza ekugayeni ukudla futhi iphezulu ku-fiber encibilikayo, okukhonjiswe ukuthi yehlisa amazinga e-cholesterol egazini.
Ngaphezu kwalokho, singafaka okusanhlamvu okuphelele ezitsheni eziseceleni, amasaladi, isinkwa nama-crackers. Sizokhetha i-pasta kakolweni noma i-spaghetti, ilayisi elinsundu, isinkwa sikakolweni nezinhlamvu ezifana ne-amaranth, i-teff, i-quinoa, i-bulgur noma ibhali.
Izithelo
La i-apula yisithelo esimnandi, esiphundu esiqukethe cishe amagremu angu-4 wefayibha nge-apula elikhulu elingahlutshiwe. Isikhumba yilapho iningi le-fiber likhona, ngakho khumbula ukuyigcina. I ubhanana Benza isidlo esihle sangemva kokujima noma ekuseni njengengxenye yesidlo sasekuseni esisekelwe esitshalweni esinomsoco. Ubhanana unamagremu angu-3 wefayibha.
Ngakolunye uhlangothi, i-fiber ye- amajikijolo kusesikhumbeni sakho. Amajikijolo, amajikijolo amajikijolo, ama-strawberry, nama-blueberries angengezwa esanda noma eqandisiwe ku-cereal ne-yogurt, noma adliwe ngokwawo.
I-Legumes
I-Los ubhontshisi obomvu obumnyama ngombala futhi bushelelezi ekuthunjweni bangafakwa esobho, amasaladi, izitshulu nezitsha zelayisi. Akukhona nje ukuthi ziphezulu ku-fiber, kodwa futhi zinikeza amaprotheni, amavithamini B, nensimbi. Kunalokho, amabhontshisi asolwandle amabhontshisi amancane, amise okweqanda asetshenziselwa ukwenza ubhontshisi obhakiwe, amasobho nezitshulu. Inkomishi eyodwa yalo bhontshisi iqukethe cishe amagremu angama-20 efiber.
I-Las lentile Ziyizinhlamvu ezincane, ezincane ezingaba luhlaza, nsundu, zibebomvu, osawolintshi noma zibe phuzi ngombala. Zingangezwa cishe kunoma yisiphi isidlo esisekelwe esitshalweni njengomthombo wamaprotheni kanye ne-fiber.
I-Verduras
Inkomishi ye AmaBrussels ayahluma okuphekiwe kuqukethe cishe amagremu angu-6 wefiber. Le mifino emnandi ingawoswa noma yosiwe futhi ihanjiswe njengesitsha esiseceleni. Ebusika nasehlobo izinhlobo ezahlukene ze amathanga. Ama-squash asebusika anothile nge-fiber, amavithamini namaminerali. Zingagazingwa, zibiliswe, noma zishiswe bese zisetshenziselwa isobho, isitshulu, i-casseroles, namasaladi.
Inkomishi ye broccoli okuphekiwe kunamagremu angu-5 efiber. I-Broccoli iyimifino enemisebenzi eminingi engezwa cishe kunoma yisiphi isidlo - ingashiswa, isoswe futhi yosiwe noma iphonswe ku-grill ukuze i-crispy texture.
Izithelo ezomile
Izinsuku, amakhiwane omisiwe, amabhilikosi omisiwe, ama-prunes, namagilebhisi omisiwe ayimithombo emihle kakhulu ye-fiber, kanye nezinye izakhi ezibalulekile ezifana nensimbi nama-antioxidants. Ukudla inkomishi engu-¼ yezithelo ezomisiwe usuku lonke, noma ukuzingeza ku-yogurt kunganikeza okuqukethwe kwefayibha ephezulu ekuseni.
Ngakolunye uhlangothi, ukukhonza kwe-2-scoop of yefilakisi umhlabathi uqukethe amagremu angu-3,8 wefayibha kanye nomthamo we-omega-3 fatty acids. Sizokwandisa ukusetshenziswa kwefayibha ngokwengeza imbewu yefilakisi yomhlabathi kokusanhlamvu, i-oatmeal noma ama-tortilla.
¼ inkomishi ye ama-alimondi ngesikhumba sisebenza njengokudla okunempilo nokwanelisayo okulayishwe i-fiber namafutha amahle. Singakwazi futhi ukwengeza lamantongomane ku-cereal noma oatmeal.