Ukuba yi-vegan kuyisihloko esiyimpikiswano futhi ngicabanga ukuthi ngeke size sivumelane ngohlobo lwethu. Singakwazi yini ukusindisa iplanethi futhi sisize inhlalakahle yezilwane kuyilapho sifinyelela amandla ethu aphelele? Uma sekuvele kunzima ngendaba yokudla, izithako ze-vegan ziningi kakhulu. Namuhla sizozama ukugqamisa zonke izithasiselo ongazikhetha ukuze ube yi-vegan kanye nezinkomba zokuwusebenzisa.
Ungakwazi yini ukuthuthuka ekubeni umsubathi we-vegan?
Uma ulandela izinyathelo zokuphepha ezifanele futhi ukunaka ukudla kwakho, ungaphumelela njengomdlali we-vegan ngaphandle kwezinkinga. Konke kuzoncika endleleni yakho yokuphila, izimpande zomndeni wakho, ukudla kwakho esikhathini esidlule, njll. Kunezici eziningi okufanele uzicabangele.
Umphakathi wethu awufundile ukudla ukudla okusekelwe ezitshalweni, ngakho-ke udinga ukwaziswa kahle kakhulu futhi uthathe umthwalo wemfanelo wokushintsha ngokuphelele indlela odla ngayo. Udinga ukwandisa amathuba okuphumelela ukuze umzimba wakho uvumelane nezimo futhi impilo ingawohloki.
Ngezansi ngiphakamisa izithasiselo ezi-5 ezibaluleke kakhulu zama-vegan nokuthi wonke umsubathi (onalesi simo noma cha) kufanele azithathe. Futhi, njengesipho, ngizokutshela mayelana nezinye izithasiselo ezine ezizokusiza ukuthi uthuthuke uma ungumdlali we-vegan.
Uzothola imithamo enconyiwe nezeluleko zokuthi uthathe isithasiselo sekhwalithi ngezinga eliphezulu lokumuncwa.
Izithako eziphezulu zama-vegans
Izinto eziza kuqala njenge-vegan, futhi ngisho nangaphezulu uma uthanda ukuchitha isikhathi ukuqeqeshwa, yilezi: i-Omega 3, i-vitamin D, i-vitamin B12, i-iron namaprotheni. Akukho noyedwa kubo onganikezwa uma ufuna ukuthuthukisa impilo yakho futhi uthole okuningi ekuqeqeshweni kwakho. Kubalulekile ukuthi uhlale ukhetha izithasiselo zekhwalithi futhi ungathathwa yintengo.
Omega 3 / EPA + DHA
Esihlokweni sokufunda ngezithako ezihlukene ezikhona, sikutshele ukuthi i-EPA + DHA yayivame ukwaziwa ngokuthi i-Omega 3. Ikhonjiswa kubantu abadla inyama, abadla imifino, noma ama-omnivores. I-EPA ne-DHA zidlala indima ebalulekile ekuzuzeni ukusebenza kahle kobuchopho nokuzinza kwemizwa.
Lapho abantu benezinga eliphansi le-EPA + DHA, kuye kwaboniswa ukuthi banamazinga aphezulu okucindezeleka kanye nokuntuleka okungathinta ukuthuthukiswa komsebenzi wokuqonda engqondweni.
Ibuye ihlobene eduze nokulwa nokuvuvukala kanye nenqubo yokululama ngokushesha ngemva kokuqeqeshwa okunamandla. Njengokungathi lokho akwanele, kunezifundo eziqinisekisa ukuthi lesi sengezo singasiza ngokunenzuzo ekulahlekelweni kwamafutha.
I-EPA + DHA akufanele idideke ne-ALA, okuyi-Omega 3 yesithathu. Umzimba wethu ungaguqula i-ALA ibe yi-EPA ne-DHA, kodwa izinga layo lokuguqulwa liphansi kangangokuthi ngisho nama-omnivores angaba nobunzima bokuthola umthamo owanele wansuku zonke.
Indlela yokuyithatha ngendlela efanele?
Ngokufanelekile, kungaba ngcono ukuthola isithasiselo esinesilinganiso esingu-3:2 se-EPA + DHA. Futhi ukuze uthole okuningi ku-Omega 3, kungajabulisa ukuyithatha ngemva kokuqeqeshwa ngovithamini D.
Kunconywa ukuthi udle nsuku zonke phakathi kuka-1500 no-3000 mg. I-EPA + DHA ivela emithonjeni yasolwandle (ulwelwe) kanti i-ALA itholakala emithonjeni yezitshalo (ifilakisi, i-chia, amantongomane kanye ne-canola).
Vitamin D
I-Vitamin D ibalulekile kunoma yimuphi umuntu, kungakhathaliseki ukuthi uyi-vegan noma cha. Le vithamini inesibopho sokuthuthukisa amathambo aqinile futhi anempilo, kanye nokusiza ukuvimbela ukukhumuzeka kwamathambo ngenxa yokwenziwa ngcono kokumuncwa kwe-calcium ne-phosphate.
Futhi, njengoba sonke sazi, i-vitamin D iqinisa isimiso somzimba sokuzivikela, ivimbela ubuthakathaka bemisipha, futhi inciphisa ingozi yokulimala. Yingakho ijusi yewolintshi ibilokhu inconywa kakhulu.
Ukuba nezinga eliphansi likavithamini D kungakhawulela ukusebenza kwethu, ngakho kufanele sihlale sinezinga elifanelekile lokuthuthukisa ukuqeqeshwa kwethu. Kuyoba ngoMashi lapho sesiphansi kakhulu nge-vitamin D nasehlobo lapho sizobona khona inani eliphakeme lokusebenza kahle.
Ungayithatha kanjani?
Okuhle ukumunca uvithamini D ngemisebe yelanga. Kodwa ebusika noma ezindaweni ezithile kunzima kakhulu ukusebenzisa ilanga ngaphandle kwesambulela phakathi. Ngakho-ke kuhle ukuyithatha njengesengezo.
Kutuswa ukuthi udle i-vitamin D3, ngenxa yokumuncwa kwayo okuphezulu, njengoba i-D2 ingasebenzi kahle futhi uzodinga umthamo ophezulu.
Ukwengezwa okumaphakathi kuzoba kumthamo wansuku zonke we-1000-2000 IU. Futhi ungakwazi ukunquma ngokusungula isilinganiso 20-80 IU/kg ngosuku.
Futhi, ngincoma ukuthatha lesi sengezo ngokudla noma umthombo wamafutha anempilo.
Vitamin B12
Le vithamini ayikho emithonjeni yezitshalo, ngakho-ke uma udla i-vegan futhi ufuna ukuthi isebenze kahle, kufanele ukuqaphele lokhu futhi uqiniseke ukuthi awukhohlwa ukuyithatha.
I-Vitamin B12 ibalulekile ekusebenzeni kahle kobuchopho nezinzwa. Futhi, uma ungomunye walabo abachitha isikhathi esiningi ejimini, kufanele ukhumbule ukuthi le micronutrient idlala indima ebalulekile kumetabolism ngokukhiqizwa kwamangqamuzana abomvu egazi aphethe umoya-mpilo.
Uma sinokushoda kwe-B12, amandla nokusebenza kwamandla kungashintshwa, njengoba ukuvikelwa kwezintambo zezinzwa bekungeke kugcinwe ngendlela efanele. Uma izintambo zezinzwa ziphazamiseka, ukudluliswa kwezibonakaliso zezinzwa kuyaphazamiseka futhi umsebenzi wemisipha uyancipha.
Ukuyithatha kanjani?
I-Vitamin B12 manje ingatholakala ekudleni okuningi okugayiwe futhi okuqinisiwe, okufana nokusanhlamvu, isinkwa, isoya, i-tempeh, ne-tofu. Uma uyi-vegan futhi ufuna ukuqinisekisa ukuthi uthatha inani elidingekayo lansuku zonke, ukwesekwa kuyanconywa.
Uhlobo lweSolgar lungenye eqashelwa kakhulu ochwepheshe bezempilo, nakuba i-BetterYou nayo inokubuyekezwa okuhle. Ekugcineni sithola i-vitamin B12 isesimweni sesifutho, esiqinisekisa ukumuncwa okukhulu uma kuqhathaniswa nephilisi.
insimbi kuma-vegans
I-ayoni ingesinye isithasiselo esinconyelwe kunoma ngubani oqeqesha kanzima futhi onamandla, noma ngabe i-vegan noma cha. Yebo, abesifazane kufanele baqikelele kakhulu ukuthi bangashodi kulesi sakhi.
Kubaluleke kakhulu ukusebenza kahle kwe-metabolism, ngoba kusiza ukuhanjiswa komoya-mpilo ezicutshini. Amaseli emzimbeni ashisa ama-calories ukuze athole amandla, futhi leyo nqubo idinga nokusansimbi. Ngakho-ke lapho sishoda, umzimba wethu uba sengozini futhi kwakheka ukukhathala okuvamile.
Enye imininingwane okufanele uyikhumbule ukuthi ukudla kwe-vegan kuqukethe i-non-heme iron, uhlobo olungamuncwe kahle umzimba uma kuqhathaniswa nensimbi ye-heme (ekhona emikhiqizweni yezilwane).
Kodwa singakuthuthukisa lokhu kumuncwa kwe-iron non-heme uma sidla ukudla okunothe ngovithamini C (utamatisi, ama-beet) kanye nokudla okungenayo i-heme iron. Ukudla okunama-tannins (itiye eliluhlaza) kufanele futhi kugwenywe lapho uthatha umthamo wakho we-iron, njengoba kuvimbela ukumuncwa.
Kufanele ithathwe kanjani?
Umthamo onconywayo wansuku zonke ngu-8 mg kwabesilisa no-18 mg kwabesifazane (abasesesikhathini). Kufanele uqaphele ukuthi ukwesekwa kungabangela ukucindezeleka okwenziwe nge-oxidative. Inketho ye-vegan ngaphandle kwale miphumela i-Floradix-iron enamakhambi.
amaprotheni ama-vegans
Ugh, isihloko samaprotheni kuma-vegans ... Ubani ongakaze ezwe (noma abe) nengxoxo ne-vegan futhi ongazange athinte isihloko samaprotheni? Ungajabulela impilo enhle ukwazi ukuthi ungahlanganisa kanjani amaprotheni emifino ehlukene futhi ngaphandle kokukhohlwa i-leucine.
Amaprotheni abalulekile ekwakheni imisipha, ukulungisa izicubu ezilimele, nokwenza ngcono ukusebenza kobuchopho. Kuboniswe ukuthi kunomthelela ekukhuthazeni kwakho ngenxa yethonya layo kuma-neurotransmitters. Uma ungadli inyama, ukudla kwakho kwamaprotheni kwansuku zonke (ikakhulukazi uma uya ejimini kakhulu) kufanele kube phezulu kunama-omnivores, njengoba umzimba wakho awukwazi ukusebenzisa amaprotheni athathwe ezitshalweni ngendlela ephumelelayo njengezilwane.
Indlela yokuyithatha ngendlela efanele?
Kunconywa ukuthatha phakathi kuka-1 no-2 amagremu wamaprotheni ngekhilogremu ngayinye yesisindo. Uma ufuna i-protein powder, qiniseka ukuthi uthola eyodwa enephrofayili ye-amino acid ephelele. Ngokuvamile, ivame ukugqanyiswa kuphakheji.
Zinc
Le micro-mineral ebalulekile ibhekwa njengesengezo esithuthukisa amasosha omzimba, futhi igxambukela nokwakheka kwamaprotheni nokukhiqizwa kwamahomoni. Umzimba wethu udinga inani elifanele le-zinc ukulungisa izicubu zemisipha futhi uqede ukucindezeleka okwenziwe nge-oxidative ekuqeqesheni.
Indlela yokuphuza?
Kuningi ukudla kwemifino okuqukethe i-zinc, kodwa ngephesenti eliphansi, ngakho-ke asifaki isandla kakhulu emzimbeni. Uma uziqeqesha kakhulu, ungase uthande ukucabangela ukuthatha i-zinc njengesengezo.
I-Creatine
I-Creatine isebenza njengendawo yokugcina amandla esetshenziswa umzimba ngezikhathi ezimfushane, eziqinile zokuqeqeshwa (ukuqeqeshwa kwesisindo, ukugijima, kanye nomsebenzi wokuqhuma). Lesi sengezo siboniswe ukusiza ukukhulisa ukusebenza ngo-15%, kanye nokuthuthukisa ukusebenza kobuchopho kuzo zombili izilwane ezidliwayo kanye nama-omnivores.
Ingcindezi inesibopho sokuqeda imithombo yobuchopho ye-creatine, futhi ngenkathi umzimba ukwazi ukukhiqiza amanani amancane, akwanele ekusebenzeni okuphezulu.
“Imisipha ye-Vegan” ayinalo i-creatine, futhi imifino engeza nge-creatine ibonakale isebenza kangcono uma iqhathaniswa nama-omnivores.
Ukuyithatha kanjani?
I-vegan kufanele ithathe phakathi kuka-3 no-5 amagremu ngosuku ukuze ikwazi ukuziqeqesha nama-omnivores futhi ithuthukise ukusebenza kwemisipha nobuchopho. Uhlobo lwe-Now Foods lunikeza amaphilisi angenayo i-gelatin.
Taurine
I-Taurine i-amino acid etholakala kuphela kumaprotheni emvelaphi yezilwane. Umsebenzi wayo ukulawula impendulo yokucindezeleka kanye namazinga e-cortisol emzimbeni. Isiza ukuphakamisa i-neurotransmitter enesibopho sokusehlisa futhi silale ebusuku.
Nakuba futhi kuhileleke ekulawuleni amazinga eglucose ukuze kugcinwe umfutho wegazi ozinzile.
Kufanele sikuthathe kanjani?
I-Taurine itholakala ikakhulukazi emaqandeni nasebisini, ngakho-ke kuyalulekwa ukuthi ama-vegans ayithathe njengesengezo. Nge-6 amagremu ngosuku ungathuthukisa ezemidlalo nokusebenza kwengqondo. Kokubili i-Solgar ne-Now Foods iqukethe izinketho ze-vegan.
I-Carnitine yama-vegans
I-Carnitine itholakala ku-amino acid futhi itholakala cishe kuwo wonke amangqamuzana emzimbeni. Inesibopho sokubamba iqhaza ekukhiqizeni amandla kanye nokuthuthwa kwama-fatty acids kumaseli ashiswa amandla.
Umzimba uyakwazi ukuhlanganisa i-carnitine kuma-amino acid, kodwa ungase ungakunikezeli amandla anele uma ungumdlali we-vegan ozilolonga ngokujulile. Ngakho-ke ukwesekwa kungathuthukisa ukushiswa kwamafutha, ukusebenza kwe-metabolic, ukuzwela kwe-insulin, nokunciphisa ukuvuvukala.
Kukhona abasubathi abadla inyama futhi abathatha i-carnitine ukuze bathuthukise ukusebenza kwezemidlalo. Isifundo ithole ukuthi ama-triathletes adla inyama athatha i-2g ye-carnitine nsuku zonke amaviki angu-24 abe nokwanda kwe-35% ekusebenzeni kwezemidlalo uma kuqhathaniswa neqembu le-placebo.
Indlela yokuyithatha ngendlela efanele?
Manje igrosa inenketho ye-vegan.
Sicela uqaphele ukuthi ucwaningo lubonisa ukuthi izinzuzo zokusebenza zingenzeka kuphela ngemva kokwengezwa kwesikhathi eside (okungukuthi ama-triathletes athatha i-carnitine izinyanga ezingu-6 ku-2-6 amagremu nsuku zonke).