Lokhu kudla okusekelwe esitshalweni kunempilo

Ngokuphindaphindiwe, sigcizelela ukuthi i-vegan, okungukuthi ukudla okusekelwe ezitshalweni kuphela, kunempilo kakhulu. Kodwa-ke, ungadla futhi i-vegan futhi udle okungenampilo kakhulu ngesikhathi esifanayo. Uma uhlanganisa ukudla kwakho okuthosiwe okunamafutha amaningi, iziphuzo ezibandayo, isinkwa esimhlophe, noshukela, bese udla i-vegan, kodwa ukude nempilo. Futhi nakuba ukudla okunempilo kwe-vegan kuvikela isifo senhliziyo, ukudla okungenampilo kwe-vegan kwenza inhliziyo ibe yimbi njengokudla okuqukethe imikhiqizo yezilwane - nakho okuboniswe ocwaningweni.

Akukona konke ukudla okusekelwe ezitshalweni okunempilo

Ingabe udla i-vegan noma okungenani i-vegan? Ingabe uqinisekile ukuthi empeleni udla ukudla okunempilo? Abantu abaningi bakholelwa ukuthi ukumane ugweme imikhiqizo yezilwane kwanele ukuze uzenzele umusa. Nokho, lokho kungukukhohlisa.

Cishe akukho umehluko owenziwe ezincwadini zesayensi. Kuye kwashiwo njalo ukuthi ukudla okusekelwe ezitshalweni kunendima ebalulekile ekuvimbeleni isifo senhliziyo. Ngoba ukudla okuqukethe ikakhulukazi ukudla okusekelwe ezitshalweni kungavimbela noma kuthuthukise ngisho nezinhlobo eziningi zezifo - okuhlanganisa ukukhuluphala, isifo sikashukela, umfutho wegazi ophakeme nesifo senhliziyo. Kodwa ukuthi ukudla okunjalo okusekelwe esitshalweni ukuvikela inhliziyo kufanele kubukeke kuyaqabukela kuchazwe.

Abantu abaningi babulawa isifo senhliziyo. E-USA kuphela, bangaphezu kuka-600,000 abantu njalo ngonyaka - ngokusho kwenhlangano yaseMelika elawula izifo iCDC. EJalimane ngo-2015, okungenani kube nokufa kwabantu abangu-350,000 ngenxa yezinkinga zenhliziyo. I-CDC yachaza ukuthi ukudla okungenampilo kuyisici esiyinhloko ekuthuthukiseni isifo senhliziyo. Ngakho-ke ukushintshela ekudleni okusekelwe ezitshalweni kungaba usizo kakhulu futhi kunenzuzo.

Vikela ukudla okusekelwe ezitshalweni

Ngo-2008, isibonelo, Imibiko Yamanje Yesifo Sokuqina Kwesifo Sokuqina Kwemizwa yabika ukuthi izifundo ze-epidemiological kanye nezifundo zabantu zithole ukuxhumana okulandelayo: Uma kwenzeka ukudla okusekelwe ezitshalweni kwenziwa ngokungaguquki, anciphisa amathuba okufa ngenxa yokufa okuhlobene nenhliziyo.

Olunye ucwaningo olwenziwe ngoJulayi 2014, olusekelwe ezigulini ezingaba ngu-200 ezinezifo zenhliziyo, lubonise ukuthi labo abashintshela ekudleni kwe-vegan babevikeleke kangcono ekuhlaselweni kwenhliziyo kunalabo abalandela ukudla okuvamile kwenyama nemikhiqizo yobisi nenhlanzi.

NgoMashi 2017, i-Nutrition & Diabetes yashicilela imiphumela yokuhlolwa okulawulwa ngokungahleliwe lapho ababambiqhaza (abaneminyaka engama-35 kuya kwengama-70 ubudala) banconyelwa ukudla okuphelele okusekelwe esitshalweni ukulwa nokukhuluphala, isifo sikashukela, umfutho wegazi ophakeme, i-cholesterol ephezulu, kanye ne-coronary artery. isifo.

Abadla i-vegan bakwazi ukunciphisa i-BMI yabo ngamaphuzu angu-4.4 ngemva kwezinyanga ezingu-6, iqembu lokulawula, ebelilokhu lidla ngokujwayelekile, lakwazi ukunciphisa i-BMI yabo ngamaphuzu angu-0.4 kuphela. Zonke ezinye izici eziyingozi zesifo senhliziyo nazo zancishiswa kakhulu eqenjini le-vegan kuneqembu lokulawula, elathola imithi kuphela.

Izinhlobo ezahlukahlukene ze-vegan

Kwakuqabukela abacwaningi babonise ukuthi abantu abaphumelele babeziphakele kanjani. Kulo mongo, ithimba labacwaningi abavela eNyuvesi yase-Harvard e-Boston manje selibonise ukuthi kukhona nokudla okusekelwe ezitshalweni okungenampilo nhlobo kodwa okungalimaza umzimba kakhulu. Ngoba i-vegan ayiyona i-vegan. Nakhu ukubuka okufushane kwezinhlobo ezahlukahlukene zokudla kwe-vegan:

• Ukudla okuphelele kwe-Vegan okunenani eliphezulu lemifino eluhlaza
• Ukudla okuluhlaza kwe-Vegan (okuyiqiniso, njengokuningi kokulandelayo, okungahlala kunempilo ngesikhathi esifanayo)
• Ukudla kwangempela kwe-Vegan (ukudla okuluhlaza, phakathi kwezinye izinto, ingxenye enkulu yezitshalo zasendle)
• Ukudla kwe-Vegan Ayurvedic (cishe ukudla okuphekwe kuphela, hhayi kunempilo njalo)
• I-vegan ephansi ye-carb
• I-high carb vegan (80/10/10 = 80% ama-carbohydrate, 10% amaprotheni, 10% amafutha)
• Ukudla okungenamsoco we-Vegan (izici ezinempilo azibhekwa lapha, into esemqoka yi-vegan)
• … futhi nenani elingapheli lezinhlobo ezixubile

Ukudla okungenamsoco we-vegan

Ukudla kwe-vegan okungenamsoco kumayelana nokudla i-vegan, kodwa hhayi ukuthi kunempilo. Kukhona ama-chips, utshwala, iziphuzo ezibandayo, ama-soy puddings, amaswidi, isinkwa esimhlophe, izinja ezishisayo ezinamasoseji e-seitan, amakhekhe e-vegan, u-ayisikhilimu, amaswidi, ama-gummy bear, ikhofi, nokunye okuningi. Noma yini ingadliwa inqobo nje uma i-vegan. Izici zezempilo azibalulekile.

Ngakho-ke lapho izifundo zethulwa ngokuphindaphindiwe ukuthi isimangalo sokuthi ukudla okusekelwe esitshalweni kunempilo emangalisayo, khona-ke abanye bangase bacabange ukuthi empeleni kwanele ukugwema inyama kuphela, inhlanzi, amaqanda, nemikhiqizo yobisi ukuze ube nempilo noma ukuhlala, kuyilapho yonke imenyu ingahlala futhi yengezwe ngobisi lwe-soy kanye noshizi wokulingisa ngokusho kokunambitheka. Ngeshwa, akulula kangako, njengoba abacwaningi base-Harvard bezungeza uDkt. Ambika Satija ku-Journal of the American College of Cardiology ngoJulayi 2017.

Ukudla okusekelwe ezitshalweni akunampilo njengokudla okusekelwe enyameni

Ucwaningo lwe-Harvard lwasebenzisa futhi lwahlola idatha yeminyaka engu-20 evela ezifundweni ezintathu ezinkulu zezempilo - abesifazane abangu-166,030 abavela ocwaningweni lwezempilo lwabahlengikazi kanye ne-Nurses' Health Study II kanye namadoda angu-43,259 avela ku-Health Professionals Follow-Up Study. Abahlanganyeli asebevele benomdlavuza noma isifo senhliziyo abafakiwe. Phakathi nocwaningo, abantu abangu-8,631 baba nesifo se-coronary artery.

Njengoba ocwaningweni lwangaphambilini lokudla okunomsoco zonke izinhlobo zokudla okusekelwe ezitshalweni bezihlanganiswe kancane, ucwaningo lwamanje lwahlukanisa ngokunembe kakhulu. Kunezinhlobo ezintathu zokudla okusekelwe ezitshalweni:

• Ukudla okuqukethe ukudla okuningi okusekelwe ezitshalweni ngangokunokwenzeka, kodwa akukukhipheli ngaphandle ngokuphelele ukudla okusekelwe ezilwaneni
• Ukudla okuyi-vegan kuphela futhi okuqukethe ukudla okuningi okunempilo okusekelwe ezitshalweni ngangokunokwenzeka, njengezithelo, imifino, nokusanhlamvu.
• Ukudla okuvame ukuqukatha ukudla okusekelwe ezitshalweni okungenampilo, njengeziphuzo ezinoshukela B., imikhiqizo yamazambane (ama-chips, ama-fried, ama-croquette aselungile, njll.), amaswidi nemikhiqizo kafulawa omhlophe noma ilayisi elimhlophe.

Kwavela ukuthi abahlanganyeli eqenjini lesibili - ababephila i-vegan KANYE benempilo - babenengozi encishisiwe kakhulu yokuthuthukisa isifo senhliziyo kunamanye amaqembu amabili.

Iqembu lesithathu, njengeqembu lokuqala, lazabalaza nemiphumela emibi yokudla kwabo empilweni yenhliziyo.

Ukudla nje okusekelwe ezitshalweni akulethi izinzuzo!

Ohlelweni lokuhlelwa kwesihloko, uDkt. Satija kanye nozakwabo babhala uDkt. Kim Allan Williams we-Rush University Medical Center e-Chicago ukuthi kubaluleke kakhulu ukufundisa iziguli mayelana nokukhetha okulungile kokudla okusekelwe ezitshalweni. Ngoba nje ukudla i-vegan akulethi izinzuzo zezempilo.

Ukudla okunempilo kuphela okusekelwe ezitshalweni okunempilo

Ukudla kwe-vegan okunempilo kunamaqembu okudla alandelayo:

• Ukudla okuyisisekelo imifino nezithelo
• Isiphuzo esiyinhloko amanzi

Ukudla okuyisisekelo kwengezwe yi:

• Imikhiqizo yokusanhlamvu (isb. i-oatmeal, isinkwa, i-pasta, irayisi lokusanhlamvu, amabele) noma ama-pseudocereals
• imidumba
• amantongomane kanye nezinhlamvu zamafutha
• Amanani amancane amafutha namafutha ekhwalithi ephezulu (isb uwoyela we-olive, uwoyela we-hemp, namafutha kakhukhunathi)
• Imikhiqizo yesoya yekhwalithi ephezulu (isb. i-tofu, i-tofu patties, noma okufanayo)
• Imifino esanda kukhanywa noma amajusi ezithelo (okugcina kuphela ngamanani amancane)
• … kanye nezithako zokudla ezidingekayo ngazinye.