Ingabe ukudla kwe-vegan kuthinta ukuzala noma inkambo yakho yokukhulelwa?
Ungakwazi yini ukugulisa futhi uthwale ukukhulelwa okuphephile? Zikhona yini izingozi zokukhulelwa kwe-vegan? Futhi ingabe i-veganism ingathinta ukuzala kwakho? Izimpendulo zinguyebo, yebo, yebo.
Ungagcina ukudla okunama-vegan futhi ukhulelwe kahle. Kodwa-ke, ukudla kwe-vegan kukubeka engozini yokulahlekelwa kokudla okunomsoco, okungahle kumlimaze umntwana wakho uma kungashiywa kungavunyelwe, futhi kungathinta ukuzala kwakho lapho uzama ukukhulelwa.
Abantu abangamaphesenti angu-5 e-United States bazibona bona njengabalimi bezitshalo. Amaphesenti amancane (kepha abalulekile) 2 abantu azibheka njengezivalo. Lokho kungu-6 million vegans. Ama-Vegetarians ayala inyama, kodwa angase adle amaqanda noma imikhiqizo yobisi. Izitshalo, ngakolunye uhlangothi, zigwema yonke imikhiqizo yezilwane.
Ukuqaphela izinselele zokudla okunomsoco we-vegan diet, ehlala evulekile ekufakeni isisindo kanye nokudla okungahle kwenzeke, nokuqapha ngokucophelela lokho okudlayo kuyisici sokwenza ngokuphumelelayo i-veganism ne-fertility nokukhulelwa.
Izinengozi ezingabandakanyi imikhiqizo yezilwane ekukhulelweni
Izindaba ezinhle ukuthi akukho ukudla okunomsoco noma ukudla okunomdlavuza okuboniswe ukwandisa noma yikuphi ukucindezeleka okunzima kokukhulelwa noma ukwandisa ubungozi bokukhubazeka okunzima, uma nje noma iyiphi i-B-12 ne-iron-deficiency anemia ihlolwe futhi iqondiswa.
Lokho kusho ukuthi labo abangakwazi ukubhekana nalezi zinsizakalo zokudla okunomsoco kungase kube ingozi yokukhulelwa kokukhulelwa kanye nokukhubazeka kokuzalwa.
Ukuntuleka kwe-B-12 ngesikhathi sokukhulelwa kungandisa ingozi ye-neural tube ukuzalwa kweziphene futhi kungase kuholele ekuhluphekeni okungaqondakali. (Okuningi ngalokhu ngezansi.)
Ukukhulelwa kwegazi ngesikhathi sokukhulelwa kuvamile, ngisho nalabo abasebenzisa imikhiqizo yezilwane. Izindwangu zisengozini enkulu yokwenza i-anemia. I-anemia ingakwandisa ingozi yokuzalwa kwangakapheli isikhathi, ukuzalwa komntwana osisindo esincane, noma ukuba nengane ekwazi ukubambezeleka kwengqondo noma yentuthuko.
Njengomama, i-anemia ikwandisa ingozi yakho yokubhekana nokucindezeleka kwe-postpartum kanye nengozi yakho yokudinga igazi ngemuva kokubeletha.
Okunye ukukhathazeka okunokwenzeka (kodwa hhayi okuqondile) ukuqaphela ukudla nge-vegan yilapho ngezinye izikhathi, i-veganism iyahambisana neminye imikhuba yokudla yokuvimbela. Kungakhathaliseki ukuthi i-veganism ihlangene nokudla okuluhlaza, ukudla okunama-macrobiotic, noma okunye okuqhubekayo-kokunciphisa okukhethwa kukho kokudla, konke lokhu kwandisa ingozi yokulahleka kokudla okunomsoco noma ikhalori.
Uma unomdlavuza futhi uneminye imikhawulo yokudla, kubaluleke kakhulu ukuthi uhlangane nomuntu odlayo.
Kungani Kufanele Uqiniseke Ukuthola I-B Enough B-12
B-12 kunzima (okungenakwenzeka) ukuze uthole ukudla okunomsoco. I-B-12 iyatholakala kuphela emithonjeni yezilwane. Ngezimvini, lokhu kusho ukwesekwa nokudla ukudla okuqinile. Ama-Vegetarians angakwazi ukuthola ama-B-12 anelungelo lobisi namaqanda, kodwa ama-supplement asetshenziselwa ukuqhubeka.
Cishe uyazi ukuthi i-follic acid (folic acid), enye i-vitamin B, idlala indima ebalulekile ekuthuthukiseni ubuchopho bomntwana kanye nomgogodla. Eziningi zalezi zintuthuko zenzeka kakhulu ekuqaleni kokukhulelwa, mhlawumbe ngaphambi kokuba owesifazane aqaphele nokuthi ukhulelwe.
Abantu abaningi abazi ukuthi i-B-12 ingaba ibaluleke kakhulu njenge-folate empilweni ye-neural nokuthuthukiswa kwe-fetus.
Ngokusho kweWorld Health Organisation , amazinga aphansi ase-B-12 angandisa ingozi yeziphambeko zokuzalwa kwe-neural tube.
Futhi, abantwana nabantwana abancane abanokukhubazeka kwe-B-12 bangase babe nemiphumela yesikhathi eside. Lokhu kungabandakanya ukulibaziseka kokuthuthukiswa, ukunciphisa umsebenzi wokucabanga, nokusebenza kwesikole esikoleni. Olunye ucwaningo luye lwathola ukuthi lawa bantwana angeke aphinde alulame ngokugcwele emonakalweni owenziwe.
Yingakho kubalulekile ukuthi bonke abesifazane besifo sokubeletha bathole i-folate eyanele kanye ne- B-12 ekudleni kwabo. I-folate ivela ekudleni imifino emifino emnyama, i-asparagus, i-broccoli, nobhontshisi nama-lens. Ukudla okunempilo kwe-vegan kufanele kube nocebile kulezi zokudla.
Ukuze uthole okwanele B-12, kuzodingeka isengezo. Ungathola okwanele kusukela kokubeletha, noma udokotela wakho angase ancoma ukuthi isakhiwo esihlukile noma esengeziwe se-B noma iB-12. Khuluma nodokotela wakho wamazinyo mayelana nezinketho zakho ezingcono kakhulu.
Ukugwema i-Iron-Deficiency Anemia njenge-Vegan
Njengoba kuboniswe ngenhla, enye ingozi yokudla okunomsoco nge-vegan noma yokudla yemifino ikhula ekwenzeni i-iron-deficiency anemia. Lapho uzama ukukhulelwa, i-anemia ingandisa ingozi yakho yokubhekana nezinkinga zokuvuthwa nokuvuthwa. Ukukhulelwa kwesisu ngesikhathi sokukhulelwa kungabangela izinkinga kumama nengane.
"Kuyinto evamile ukuba abesifazane bahlaselwe i-anemia ngesikhathi sokukhulelwa," kuchaza u-Yaffi Lvova, isazi sezifo esibhalisiwe. "Lokhu kuyinkinga enkulu emiphakathini yemifino neyomvini kusukela insimbi [okungewona i-heme] eyadliwa ekutheni izitshalo ezisekelwe ezitshalweni azihlanganisi ngendlela efanele njengoba i-heme iron (insimbi evela emthonjeni wesilwane)."
Kukhona imithombo esekelwe ezitshalweni zensimbi. Kodwa njengoba uLvova echaza, uhlobo lwezindaba zensimbi. Imithombo yemithombo yensimbi ayiyona insimbi yensimbi. Umzimba awulisebenzisi leli fomu lensimbi ngendlela ephumelelayo njengensimbi ye-heme esondelene nezilwane. Ukuze unciphise ingozi yokuthuthukisa i-anemia njenge-vegan, uzofuna ukufaka ukudla okuphezulu ensimbi engekho i-heme ekudleni kwakho kwansuku zonke futhi udle ukudla okune-vitamin C esedlweni esifanayo. Ukuhlanganisa i-vitamin C ne-iron-rich rich foods kusiza ngokumunca kwensimbi.
Ukudla okutshalwe ezitshalweni eziphezulu ngensimbi kuhlanganisa:
- Izitshalo eziqinile
- Ubhontshisi
- Amalenti
- Amantongomane nembewu
- Izithelo ezomile
- Imifino emifino emnyama
- I-Quinoa
- I-Molasses
- Ibhitela lamantongomane
- Irayisi elibomvu
- Tofu
Ukuze uthole ukudla kwakho kwe-vitamin C, cabanga ngokujabulela ukudla kwakho kwe-iron-plant kanye no:
- Ingilazi yamanzi e-orange
- Ama-strawberries
- Uphayinaphu
- Amahlumela aseBrussels
- ikiwi
- I-pepper ephuzi eliphuzi
Udokotela wakho kufanele aqaphele ngokucophelela ingozi yakho ye-iron ne-anemia ngokuhlolwa kwegazi njalo ngesikhathi ukhulelwe. Kodwa kufanele futhi ubheke izibonakaliso zokuntuleka. "Izimpawu ze-iron-lack of anemia zihlanganisa ukukhathala nokubuthakathaka, ukuphefumula, isikhumba esiluhlaza noma esiphuzi, ikhanda elikhanyayo, izandla ezibandayo nezinyawo, nezinwele," kuchaza uLvova.
Uma uthuthukisa i-anemia, udokotela wakho angase anikeze isengezo.
Amanye ama-nutrients adinga ukunakwa okukhethekile emfuthweni wezinkukhu
Ukufunda ukudla kunzima. Siyazi ukuthi ukwehluleka kwezakhi ezinjengeB-12, i-folate, nensimbi kungabangela imiphumela emibi kakhulu. Kodwa asikwazi ngempela umthelela ogcwele wezinye izisulu zomsoco, ikakhulukazi uma kuziwa ekudleni kwemifino nemifino. Kukhona nje ucwaningo oluthile olwanele.
Siyazi ukuthi ukudla okunomsoco ngesikhathi sokukhulelwa (kungakhathaliseki ukuthi umama udla imikhiqizo yesilwane noma cha) kungathinta impilo yengane yesikhathi eside. Kodwa ukuthi kunzima kanjani futhi ukuthi kungani kunzima ukukhomba.
Ngezansi kukhona izakhi noma izakhi ukuthi izimpawu zingase zihlukumeze ukuthola ngaphandle komzamo owengeziwe noma ukwesekwa.
Amaphrotheni
Kunezinhlobo eziningi zemithombo yamaprotheni, kubandakanya ubhontshisi, i-lentils, kanye nezinhlamvu ezigcwele. Inkinga ayikho ukuthi awukwazi ukuthola amaprotheni anele ngokudla okunamafutha, kodwa ukuthi uma ungaqapheli futhi unakekele, ungase uhluleke kalula ukuhlangabezana nezidingo zakho zokudla okunomsoco.
Ukuze ukhulelwe, ungadinga amagremu angu-71 amaprotheni nsuku zonke. Indlela engcono kakhulu yokuqiniseka ukuthi uthola ngokwanele ukuthatha amasonto ambalwa ukukala nokubhala phansi ukudla kwakho kokudla. Izinhlelo zokusebenza zokudliwayo eziningi zingakusiza ngalokhu. Khona-ke, uzokwazi ukuthi ngabe amaprotheni akho adinga yini ahlangabezane noma cha.
Lokhu kubaluleke nakakhulu uma ukhulelwa ukuphindaphindiwe. "Amaprotheni adinga ngokuqinisekile ukudla okunomsoco noma we-vegan," kuchaza uLvova. "Kodwa uma lezo zidinga zifinyelela phezulu cishe amagremu angu-100 ngosuku ukukhulelwa okubili, ukudla okungase kudingeke kulandelwe ukuqinisekisa umama nengane enempilo."
Kungumqondo omuhle wokuba ubheke izibonakaliso zokungatholi amaprotheni anele. "Uma owesifazane ephansi emaprotheni, angase akhathele, akwazi ukugxila emzimbeni, ukuguquka kwemizwelo, ukuphulukiswa okulimazayo, phakathi kwezinye izimpawu," kusho uLvova.
I-Vitamin D
Imithombo engcono kakhulu yokudla okunomsoco we-vitamin D yizinhlanzi ezinamafutha (i-cod, i-salmon, i-sardine) namaqanda amaqanda. I-Vitamin D ibuye itholakale nobisi oluqinile, kubandakanya ubisi obunjengama-alimondi kanye ne-soy. Kodwa akuzona zonke izikhali ezihlukile ezinamazinga abalulekile ka vithamini D.
Amazinga aphansi e-vitamin D ahlotshaniswa nokungazali kwezinye izifundo. Olunye ucwaningo luye lwabona ukuthi abesifazane abanamazinga aphezulu kavithamini D babengase babe nomthelela wokukhulelwa kwe-IVF.
Ngesikhathi sokukhulelwa, i-vitamin D ibalulekile ekuthuthukiseni amathambo enempilo. Ukuntuleka kwe-Vitamin D kuhlotshaniswa nenengozi eyengeziwe ye-preeclampsia. I-Vegans ingase ihlukumeze ukuthola uvithamini D esekelwe ukudla, ngakho-ke kufanele uqiniseke ukuthi uthola ukukhanya kwelanga njalo futhi ingadinga ukwesekwa. Khuluma nodokotela wakho mayelana nokuthi yini engcono kuwe.
I-calcium
Iningi labantu abangenalo imfucuza lithola izidingo zabo ze-calcium ikakhulukazi emikhiqizweni yobisi. Nokho, kungenzeka ukuthi uthole i-calcium emithonjeni yezitshalo. Kudinga nje ukuhlela ngokucophelela kokudla (futhi kubandakanya inani elihle lalezi zokudla).
Ucwaningo luye lwabona ukuthi abesifazane abafaka imikhiqizo eminingi yobisi ekudleni kwabo babengenakwenzeka ukuba ne-endometriosis futhi bancane amathuba okuba nezinkinga nokuvuthwa. Ngesikhathi sokukhulelwa, i-calcium ibaluleke kakhulu ekuthuthukiseni amathambo namathambo wengane yakho.
Ukudla okunamaphesenti ase-calcium okunezitshalo kuhlanganisa ubisi obuningi obunamandla, ubhontshisi obomvu, nobomhlophe, i-bok choy, i-broccoli, i-kale, isipinashi, namazambane.
I-Zinc
Izinyama nezilwane zasolwandle zinemithombo ephakeme kakhulu ye-zinc, kodwa ungathola i-zinc kusuka emithonjeni esekelwe kwisitshalo. I-Zinc ibalulekile ekuzaleni owesilisa. I-zinc ephansi ingabangela isibalo esincane se-sperm kanye nokungalingani kwamangqamuzana. I-Zinc nayo itholakale ukuthuthukisa i-IVF uma imibhangqwana ekwelapheni ithatha isisindo.
Ukungatholi i-zinc ngokwanele ngesikhathi sokukhulelwa kungaholela ekuthuthukiseni ukukhulelwa kwentombazane, ukwandisa izingozi zokutheleleka (okungase kwandise ingozi yokusebenza ngaphambi kwesikhathi), futhi kubangele ukuzala okuphansi. Ukudla okungenzeka okutshalwe yizitshalo ezicebile zinc kubandakanya ubhontshisi, amantongomane, imbewu, oatmeal, kanye nezinhlamvu eziqinile.
Enye inkinga ezenzelwe izithako ukuthi ukungenisa i-zinc kungavinjelwa ukudla okuphezulu kuma-phytates. Lokhu kubandakanya okusanhlamvu, amantongomane, namazambane, konke ukudla okuthandwa kakhulu kwe-vegan nezinye (ezinye) imithombo ye-zinc. Ngenxa yalokhu, izithako zingadingeka ukuba zihlose ukudla okungaphezulu kwe-zinc kunezingekho izigungu.
Omega-3's
Umthombo owodwa we-omega-3s yizinhlanzi, okuyinto engeyona inketho enhle yezimvini noma izitshalo. Omega-3s, i-DHA, ne-EPA zibalulekile empilweni yobuchopho. Ukucwaninga ngamagundane kutholakale ukuthi ama-fatty acids ama-omega-3 angabamba iqhaza kokubili kokuzala kwabantu besilisa nabesifazane, kodwa lemiphumela ayitholakali ekucwaningweni kwabantu.
Ngesikhathi sokukhulelwa, ukwandiswa kwe-omega-3s, i-EPA, ne-DHA kunciphisa ubungozi bokusebenza ngaphambi kwesikhathi, ukuthuthukisa isisindo sokuzalwa nokunciphisa ingozi ye-preeclampsia. Kungenzeka nokuthi ama-omegas ayingxenye ekuthuthukiseni ubuchopho bomntwana.
Ngemuva kokukhulelwa, amazinga aphansi ka-omega-3 angandisa ingozi yokucindezeleka kwe-postpartum. Omega-3s ekudleni komama kubalulekile ngesikhathi sokuncelisa ibele, futhi. Amantombazane omama azuza amazinga a-omega-3s ayenze ngcono ukuthuthukiswa okubukwayo nokuqonda, futhi kungenzeka ukuthi ingengozini encane yokukhula komzimba.
Amafutha we-Nut and seed are often options for vegans, kodwa izifundo zithole ukuthi aziguquli njalo emzimbeni. I-vegan e-omega ekwengeziwe isengezo kubonakala sengathi i-microalgae oyela. Lokhu kungabiza, kepha kufaneleke izinzuzo zezempilo.
I-iodine
Ama-iodine ngokuyinhloko atholakala ezitolo zasolwandle nemikhiqizo yobisi. Izifundo zithole ukuthi izitshalo eziningi zithola ama-iodine okwanele, kodwa izivalo zisengozini yokuntuleka.
Ngesikhathi sokukhulelwa, ukungatholi i-iodine ngokwanele kungaba nomthelela omuhle ekuthuthukiseni ubuchopho bomntwana. Ama-Vegans kufanele aqiniseke ukuthi asebenzise usawoti we-iodidi, futhi angadinga ukwesekwa. Kodwa-ke, ngoba i-iodine eningi ingaba yinkinga, kungcono ukukhuluma nodokotela wakho ngaphambi kokugcwalisa.
I-Clear Clear of the Vegan Healthy Vegan Route
Abantu abaningi bacabanga ukuthi ukudla okunemifino noma yemifino kuzoba ngokuzenzekelayo kube yinto enempilo. Phela, impande yamagama womabili imifino .
Lokhu akusiyo njalo indaba. Ukuze uthole ama-kilojoule anele, izitha kanye nezitshalo zingase zizithole zidla isinkwa esilungisiwe nama-pastas. Ukukhathala nokugula ekuseni ngesikhathi sokukhulelwa kungabangela nokuthembela kakhulu ekutheni kubekwe ukudla okuphephile.
Ngokuphathelene nama-carb ehlanganisiwe kanye nemikhiqizo yezinhlamvu ezicwengiwe ngokweqile, uDkt. Anita Sadaty uthi, "Ngaphezu kokudla okunomsoco-okuncane, [lezi izinhlobo zokudla] zingabangela ingozi yesifo sikashukela sokugaya."
Isixazululo? Ukunakekelwa ngokucophelela ekudleni. Ukwenza umzamo owengeziwe wokufaka konke okusanhlamvu, inqwaba yemifino, kanye ne-vegan-proteine enempilo njengobhontshisi, amantongomane namalenti. Ukwazi nje ukuthi "vegan" akusho ukuthi "okunempilo" kungakusiza ukhumbule ukwenza ukhetho oluningi lokudla okunomsoco.
Izwi elivela ku-Verywell
Ukudla kwemifino kunenzuzo eningi, kuhlanganise nokunciphisa ingozi yokucindezeleka kwegazi, isifo senhliziyo, isifo se-metabolic, kanye namanye amagciwane. Ama-Vegetarians nawo avame ukuba nesisindo esinempilo. Ukudla imifino eminingi, okusanhlamvu okunempilo, nezithelo kungase kuzuze noma yikuphi ukukhulelwa nokuzama ukukhulelwa.
Kodwa-ke, ukudla okunomsoco kuntuleka noma kuncane kwezinye izakhi ezibalulekile. Ukuze uqiniseke ukuthi ukhulelwe kahle nomntanakho, khuluma neqembu lakho lokunakekela impilo mayelana nendlela yokuphila yokudla. "Ithimba lezempilo kufanele lihlale liqaphela noma yini engathinta ukukhulelwa nokukhulelwa, kuhlanganise nokukhetha kokudla, noma yiziphi izithako zokudla okunomsoco noma zezokwelapha-ngisho nazo zonke izithako zemvelo ezifana namakhambi kanye nemithi yokwelapha ekhaya," kusho uLvova.
Abantu bakhetha ukudla kwe-vegan ngezizathu ezihlukahlukene. Kwezinye izimo, izitshalo noma izitshalo zingakhetha ukukhulula imingcele yazo yokudla ngenkathi zizama ukukhulelwa noma ngesikhathi sokukhulelwa. Lokhu kungase kusho ukuthi kufaka phakathi inhlanzi encane (imifucumfucu) noma ezinye imikhiqizo yezilwane, noma ngisho nokwengeza inyama ethile ngezikhathi ezithile, ekudleni kwayo.
"Ngisho nokufaka amancane amaprotheni ezitholampilo ekudleni kuzokwandisa uketshezi nokusetshenziswa kwensimbi nezinye izakhi ezincane-ngisho nokuthuthukisa ukungena kwensimbi emithonjeni engeyona imfuyo, ezosiza ekuthuthukiseni impilo ngenkathi izama ukukhulelwa futhi ngesikhathi sokukhulelwa, "Kusho uLvova.
Uma ukhetha ukuhlala u-vegan ngenkathi uzama ukukhulelwa futhi ngesikhathi sokukhulelwa, kunconywa kakhulu ukuthi ubuye uthintane nomuntu odlayo, ongakusiza ukuba uthole lokho okudingayo wena nomntanakho.
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> Rizzo G1, Laganà AS2, Rapisarda AM3, La Ferrera GM4, Buscema M5, Rossetti P6, Nigro A7, Muscia V8, Valenti G9, Sapia F10, Sarpietro G11, Zigarelli M12, Vitale SG13. "I-Vitamin B12 phakathi kwamaVagarari: Isimo, ukuHlola nokuNgezelela. " Amakhemikhali . 2016 Nov 29; 8 (12). i-pii: E767.
> Sadaty, Anita, MD. Ingxoxo ye-imeyili ngoJanuwari 23, 2018.
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