Oku kukutya okuSekwe kwiSityalo kusempilweni

Siphinda-phinda, sigxininisa ukuba i-vegan, oko kukuthi ukutya okusekelwe kwizityalo, kunempilo kakhulu. Nangona kunjalo, ungatya i-vegan kwaye utye okungekho mpilweni ngaxeshanye. Ukuba udibanisa ukutya kwakho okunamafutha amaninzi, iziselo ezithambileyo, isonka esimhlophe, kunye neswekile, emva koko utya i-vegan, kodwa ukude nempilo. Kwaye ngelixa ukutya okunempilo kwe-vegan kukhusela kwisifo senhliziyo, ukutya okungahambi kakuhle kwe-vegan kwenza intliziyo ibe mbi nje ngokutya okunemveliso yezilwanyana-eyaboniswa kwisifundo.

Ayizizo zonke izidlo ezisekelwe kwizityalo ezisempilweni

Ngaba uyayitya i-vegan okanye ubuncinci i-vegan? Ngaba uqinisekile ukuba ngokwenene utya ukutya okunempilo? Abantu abaninzi bakholelwa ukuba ukuphepha nje iimveliso zezilwanyana kwanele ukuba uzenzele inceba. Nangona kunjalo, bubuxoki obo.

Akukho mahluko owenziweyo nakuncwadi lwenzululwazi. Kuye kwathiwa ukutya okusekelwe kwizityalo kudlala indima ebalulekileyo ekuthinteleni isifo senhliziyo. Ngenxa yokuba ukutya okuquka ukutya okusekelwe kwizityalo kunokuthintela okanye kuphucule iintlobo ngeentlobo zezifo - kuquka ukutyeba, isifo seswekile, uxinzelelo lwegazi, nesifo sentliziyo. Kodwa ukuba ngokwenene ukutya okusekelwe kwisityalo ukukhusela intliziyo kufuneka kubonakale kunqabile.

Uninzi lwabantu lubulawa sisifo senhliziyo. E-USA kuphela, bangaphezulu kwama-600,000 abantu ngonyaka omnye – ngokwe-arhente yolawulo lwezifo yaseMelika iCDC. EJamani ngo-2015, kwakukho ubuncinane i-350,000 yokufa ngenxa yeengxaki zentliziyo. I-CDC yachaza ukuba ukutya okungenamsoco kuyinkalo enkulu ekuphuhlisweni kwesifo senhliziyo. Ukutshintshela kukutya okusekelwe kwizityalo ke ngoko kunokuba luncedo kakhulu kwaye kube luncedo.

Khusela ukutya okusekelwe kwizityalo

Ngo-2008, umzekelo, IiNgxelo zangoku ze-Atherossteosis zinike ingxelo yokuba izifundo ze-epidemiological kunye nezifundo zabantu ziye zafumanisa olu nxulumano lulandelayo: Okukhona ukutya okusekwe kwisityalo kuphunyezwayo, kokukhona kusezantsi amathuba okufa ngenxa yokufa okunxulumene nentliziyo.

Olunye uphando ngoJulayi 2014, olusekelwe kwizigulane eziphantse ze-200 ezinezifo ze-cardiovascular, zibonise ukuba abo batshintshela kwi-vegan yokutya babekhuselwe kakhulu kwi-heart attack than abo balandela ukutya okuqhelekileyo kwenyama kunye neemveliso zobisi kunye neentlanzi zahlala.

Ngo-Matshi 2017, i-Nutrition & Diabetes yapapasha iziphumo zovavanyo olulawulwa ngokungahleliwe apho abathathi-nxaxheba (i-35 ukuya kwi-70 iminyaka ubudala) bacetyiswa ukuba batye ukutya okusekelwe kwisityalo ukulwa nokukhuluphala, isifo sikashukela, uxinzelelo lwegazi oluphezulu, i-cholesterol ephezulu, kunye ne-coronary artery. isifo.

Abadli be-vegan bakwazi ukunciphisa i-BMI yabo ngamanqaku e-4.4 emva kweenyanga ze-6, iqela lokulawula, eliye laqhubeka lidla ngokuqhelekileyo, lakwazi ukunciphisa i-BMI yabo ngamanqaku e-0.4. Zonke ezinye izinto ezinobungozi kwisifo senhliziyo nazo zancitshiswa kakhulu kwiqela le-vegan kuneqela lokulawula, elifumana kuphela iyeza.

Iintlobo ezahlukeneyo zokutya ze-vegan

Kunqabile ukuba abaphandi babonise indlela abafundi abaphumeleleyo ababezondla ngayo. Kulo mongo, iqela lophando elivela kwiYunivesithi yaseHarvard eBoston ngoku libonisile ukuba kukwakho nokutya okusekwe kwizityalo okungasempilweni kwaphela kodwa kunokonakalisa umzimba kakhulu. Ngenxa yokuba i-vegan ayikho i-vegan. Nantsi inkcazo emfutshane yeendlela ezahlukeneyo zesondlo se-vegan:

• Ukutya okupheleleyo kweVegan kunye nomlinganiselo ophezulu wemifuno ekrwada
• Ukutya okukrwada kweVegan (ekunjalo, njengoninzi lwezi zilandelayo, kunokuhlala kusempilweni ngaxeshanye)
• Ukutya kweVegan yantlandlolo (ukutya okukrwada kunye, phakathi kwezinye izinto, umlinganiselo ophezulu wezityalo zasendle)
• Ukutya kwe-Vegan Ayurvedic (phantse ukutya okuphekwe kuphela, akusoloko kulungile)
• I-vegan ye-carb ephantsi
• I-vegan ephezulu ye-carb (80/10/10 = 80% yeecarbohydrates, i-10% yeeprotheyini, i-10% yamafutha)
• I-Vegan yokutya okungenamsoco (imiba enempilo ayiqwalaselwa apha, eyona nto iphambili yi-vegan)
• … kwaye ngokuqinisekileyo inani elingenasiphelo leefomu ezixubeneyo

I-vegan yokutya okungenamsoco

Ukutya okungenamsoco kwe-vegan kukutya i-vegan, kodwa akuyomfuneko ukuba ibe sempilweni. Kukho iitshiphusi, utywala, iziselo ezibandayo, iipuddings zesoya, iilekese, izonka ezimhlophe, izinja ezishushu ezinesoseji ye-seitan, iikeyiki zevegan, i-ice cream, iilekese, iibhere zegummy, ikofu, nokunye okuninzi. Nantoni na inokutyiwa okoko nje i-vegan. Imiba yezempilo ayibalulekanga.

Ke xa uphononongo lunikezelwa kwakhona kwaye ibango lokuba ukutya okusekwe kwisityalo kusempilweni ngokumangalisayo, ke abanye banokucinga ukuba kwanele ukuphepha kuphela inyama, intlanzi, amaqanda kunye neemveliso zobisi ukuze ube sempilweni okanye uhlale, ngelixa yonke imenyu inokuhlala kwaye yongezwa ngobisi lwe-soy kunye nokulinganisa ushizi ngokuthanda. Ngelishwa, akulula kangako, njengoko abaphandi beHarvard bejikeleze uDkt Ambika Satija kwiJournal ye-American College of Cardiology ngoJulayi 2017.

Ukutya okusekelwe kwizityalo akunampilo njengokutya okunenyama

Uphononongo lwaseHarvard lusebenzise kwaye lwavavanya iminyaka engama-20 yedatha evela kwizifundo ezintathu eziphambili zezempilo - i-166,030 yabasetyhini abavela kwiSifundo seMpilo sabaBongikazi kunye neSifundo seMpilo sabaBongikazi kunye ne-43,259 yamadoda asuka kuPhononongo lweeNgcali zezeMpilo. Abathathi-nxaxheba ababenomhlaza okanye isifo se-cardiovascular disease babengabandakanywa. Ngethuba lokufunda, abantu be-8,631 bahlakulela isifo se-coronary artery.

Kuba kuphononongo lwezondlo lwangaphambili zonke iintlobo zesondlo ezisekwe kwizityalo bezidibene, uphononongo lwangoku lwahlula ngokuchanekileyo. Kukho iintlobo ezintathu zezidlo ezisekelwe kwizityalo:

• Ukutya okuqulethe ukutya okuninzi okusekelwe kwizityalo kangangoko kunokwenzeka, kodwa akukukhupheli ngaphandle ngokupheleleyo ukutya okusekelwe kwizilwanyana
• Ukutya okuyi-vegan kuphela kwaye kuqulethe ukutya okuninzi okunempilo okusekwe kwizityalo, okufana neziqhamo, imifuno, kunye nokutya okuziinkozo.
• Ukutya okutyekele ekuqukani ukutya okusekelwe kwizityalo okungekho mpilweni, okufana ne-B. iziselo ezineswiti, iimveliso zetapile (iichips, iifries esele zenziwe, iicroquette esele zenziwe, njl. njl.), iilekese kunye neemveliso zomgubo omhlophe okanye irayisi emhlophe.

Kwavela ukuba abathathi-nxaxheba kwiqela lesibini - ababehlala i-vegan KUNYE nempilo - babenomngcipheko oncitshisiweyo wokuphuhlisa isifo senhliziyo kunamanye amaqela amabini.

Iqela lesithathu, njengeqela lokuqala, lilwa nemiphumo emibi yokutya kwabo kwimpilo yentliziyo.

Ukutya nje ukutya okusekelwe kwizityalo akuzisi nzuzo!

Kwi-editorial yenqaku, uDkt. Satija kunye noogxa babhala uDkt Kim Allan Williams we-Rush University Medical Centre e-Chicago ukuba kubaluleke kakhulu ukufundisa izigulane malunga nokukhetha okufanelekileyo kokutya okusekelwe kwizityalo. Kuba ukutya i-vegan ngokuqinisekileyo akuzisi naziphi na izibonelelo zempilo.

Kuphela kukutya okunempilo okusekelwe kwizityalo okusempilweni

Ukutya kwe-vegan okunempilo kubandakanya la maqela okutya alandelayo:

• Ukutya okusisiseko yimifuno neziqhamo
• Esona siselo siphambili ngamanzi

Ukutya okusisiseko kongezwa koku:

• Iimveliso zengqolowa (umzekelo, i-oatmeal, isonka, ipasta, irayisi egcwele iinkozo, i-millet) okanye i-pseudocereals
• imidumba
• amantongomane kunye nembewu yeoli
• Izixa ezincinci zamafutha odidi oluphezulu kunye nee-oyile (umz. ioli yomnquma, ioli yehemp, kunye neoyile yekhokhonathi)
• Iimveliso zesoya ezikumgangatho ophezulu (umzekelo, tofu, tofu patties, okanye ezifanayo)
• Imifuno esandula ukucudiswa okanye ijusi yeziqhamo (eyokugqibela kuphela ngamanani amancinci)
• … kunye nezongezo zesondlo ezifunekayo.