Izitshalo zezilwane zihlobo lwemifino enomsoco ongabandakanyi inyama, inhlanzi, amaqanda, ubisi neminye imikhiqizo yezilwane ekudleni kwabo.
Umzali ojwayelekile ongu-omnivore (udla konke) ovame ukwedlula lapho ingane yakhe ikhetha ukuba yi-vegan noma enye uhlobo lwezitshalo zemifino, efuna ukuthi izingane zabo zikhulume nengane yazo.
Ingabe ingane yabo izothola amavithamini ananele nama-kilojoule abe yi-vegan?
Akufanele yini izingane zidle inyama ukuze zithole amaprotheni anele nensimbi ekudleni kwazo?
Ngenhlanhla, njengoba udokotela wezingane yakho kungase kube nzima ukukhuluma nengane yakho kulezi zinhlelo zokudla uma ezama, ukudla okunomsoco kungaba nempilo yabantwana abaningi.
Izinzuzo zezeMpilo zezidlo ze-Vegan
Nakuba kungenjalo kubo bonke abantu, ukudla okunama-vegan kunezinzuzo eziningi zezempilo, futhi uma kuhlelwe kuhle, kungaba ukudla okunempilo kwezingane. Abazali, ikakhulukazi uma beyizikhumba, bangazizwa beqinisekiswa ukuthi bangakwazi ukukhulisa izingane zabo zibe yizikhumba.
Omunye akufanele ahambe ngokweqile lapho ekhuluma ngezinzuzo zezempilo ezingenzeka ukuthi abe vegan, noma kunjalo. Ngokwesibonelo:
- Izingane ezikhuliswe ekudleni kwe-vegan aziguli kaningi kunezinye izingane.
- Ukudla okungavumelekile akugcwale ubuhlungu be-toxic and pesticides.
- Akuwona wonke ukudla okunemifino okunempilo, ezinye ziphezulu ushukela, amafutha agcwele, noma i-cholesterol.
Ukudla okuyingxenye yokudla kwe-vegan ngokuvamile kuphansi kwe-cholesterol namafutha agcwele futhi kuphezulu e-fibre (zonke izici zokudla okunempilo) futhi kungaholela engozini ephansi yokukhuluphala, isifo senhliziyo, ukucindezelwa kwegazi kanye nohlobo lwesibili isifo sikashukela.
Izitshalo zemifino ngokuvamile zinama-BMIs aphansi kunabangewona izitshalo.
Lezi zinzuzo zezempilo zenza uDkt. Benjamin Spock, emuva kuka-1998, ukuba ancoma ukudla okunomsoco we-vegan kubo bonke abantwana abangaphezu kweminyaka emibili.
Ukushicilelwa kokugcina kwencwadi yakhe yokuzalwa yabazali, "Ukunakekelwa Kwabantwana Nezingane," eshicilelwe ngemuva nje kokufa kwakhe, yaxwayisa ukuthi abantwana akufanele banikezwe imikhiqizo yobisi ngemuva kokuba beneminyaka emibili ubudala nokuthi "bangathola amaprotheni amaningi nensimbi imifino, ubhontshisi kanye nezinye ukudla okutshala izihlahla ezigwema amafutha kanye ne-cholesterol esezintweni zemfuyo. "
Isiphakamiso sikaDkt. Spock sakha izingxabano eziningi, kodwa hhayi ngoba ochwepheshe bephikisana nezinzuzo zezempilo zokudla kwe-vegan, kodwa kunalokho ngoba bacabanga ukuthi abazali bangase bangathathi isikhathi esanele nemizamo yokuhlela ukudla okunama-vegan okuhlanganisa amakholori, amaminerali, kanye izakhi ukuze kuqinisekiswe ukukhula okuhle ezinganeni zabo.
Futhi mhlawumbe bacabanga ukuthi izingane ziyoba nzima ngokulandela ukudla, ikakhulukazi uma ucabanga ukuthi abazali abaningi kakade kunzima ukuthola abantwana ukuba badle izithelo nemifino eyanele.
Uma ubheka izibalo zakamuva, kuphela abantu abangaba ngu-5% kuphela abadla imifino futhi ingxenye eyodwa kuphela kulabo bantu bayisigodi. Futhi iningi lamanzi kanye nezitshalo zemifino, 70 kuya kwangu-86% ngokulandelana, ekugcineni libuyela emuva futhi libuye lidle inyama.
Ukukhathazeka mayelana nokudla kwe-Vegan
Njengoba izingane eziningi zingase zibe izidli ezikhethile, ukuvimbela ukukhetha kwazo ngisho nangaphezulu kungenza kube nzima ukuhlangabezana nezidingo zokudla okunomsoco ngokudla okunamafutha. Lokhu kuyiqiniso ikakhulu ezinganeni nasezincane.
Ezinye izindawo okufanele uzikhokhele ngokukhethekile uma ingane yakho isidlo se-vegan zihlanganisa:
- I-Vitamin B12 . Le vithamini igxile kuphela kwimikhiqizo yezilwane, ngakho ingane yakho izodinga ukuthatha izithako noma idle ukudla okuqiniswe nge-vitamin B12 (ebizwa nangokuthi i-cobalamin), kufaka phakathi ubisi lwe-soy oqinisekisiwe, okusanhlamvu okuqinisekisiwe, nokunye okufakelwa inyama (funda amalebula okudla). Imvubelo yempilo yenye indlela yokuthola u-vitamin B12 engeziwe ekudleni kwengane yakho ye-vegan.
- Omega-3 fatty acids . Lawa angamafutha asemqoka ukuthi imizimba yethu kufanele ithole kusuka ekudleni kwethu futhi iphakathi kwamafutha enhlanzi . Ungathola amanye amafutha asitshalo, ngaphezu kokunakekelwa kosawoti oqinile, okusanhlamvu okuqinile, imifino emnyama, namantongomane.
- I-Iron . Abazali abaningi bayaqaphela ukuthi inyama iyimithombo enhle yensimbi. Ngabe abanye bangathola kanjani insimbi ekudleni kwabo? Ngaphandle kokudla okunezinsimbi kanye ne-supplement, izitshalo zingathola insimbi kusuka kubhontshisi, imifino, tofu, imifino, izithelo ezomisiwe, nezinye izithelo ezicebile zensimbi . Khumbula ukuthi kunzima ukuthi umzimba uthathe insimbi engeyona insimbi etholakala ezitshalweni, emifino, nasezinhlameni, ngaphezu kwensimbi ye-heme etholakala emanzini abomvu, izinkukhu nezinhlanzi.
- I-Vitamin D. Le vithamini ikhona ngobisi oluqinile, izikhupha zamaqanda nezinhlanzi. Umzimba wakho wenza futhi i-vitamin D uma ikhanya ilanga, kodwa lokho akuwona umthombo onokwethenjelwa, njengoba izingane kufanele zisebenzise isikrini selanga esivimbela le nqubo.
- I-calcium . Ukudla nokudla okune-calcium ecebile ukuhlangabezana nezidingo zansuku zonke kuyadingeka ekuthuthukiseni amathambo aqinile. Futhi kuyindlela ebalulekile yokuvimbela ukuthuthukiswa kwe-osteoporosis kubantu abadala. Imifino eminingi iqukethe i-calcium, ikakhulukazi i-broccoli, amazambane, amahlumela amakhulu enyakatho nama-navy kanye nemifino enamagatsha. Unganika futhi ingane yakho ubisi lwe-soy noma ijusi le-orange eliqiniswe nge-calcium eyengeziwe.
- I-Zinc . Ingane yakho ingadinga ukuthatha izithako noma idle ukudla okuqiniswe nge-zinc ukuze uthole okwanele kwalezi zimaminerali ezibalulekile ngoba imithombo engcono kakhulu ye-zinc yinyama ne yogurt. I-Zinc itholakale nasezinhlameni ezigcwele , irayisi ensundu, izitshalo, nesipinashi.
- Ama-calories . Ukudla kwe-Vegan kungase kube nama-calories ambalwa kunokudla okubandakanya inyama kanye nemikhiqizo yobisi, kepha kumntwana ophakathi, okungaba into enhle ngalolu suku lwamanani aphezulu ekukhulupheni kwengane. Nakuba kungadingekile ukubala amakholori ngosuku ngalunye, kufanele uqinisekise ukuthi ingane yakho ithola amakholori okwanele ekukhuleni kwabo okuhle. Ngokuvamile, uma ingane yakho idla ukudla okunomsoco futhi okuhlukahlukene, izuza isisindo futhi ikhula ngendlela evamile futhi iyasebenza, iningi lamandla, khona-ke cishe ithola amakholori alanele.
- Amaphrotheni . Ungaqiniseka ukuthi ingane yakho ithola amaprotheni anele kanye nama-amino acids ngokudla ibhalansi elungile lezinhlamvu ezigcwele, izithelo (ubhontshisi nama-peas), amantongomane nemikhiqizo ye-soy.
- Ifolda . Ngokuvamile izitshalo zezilwane zingabheki njengokukhathazeka kokudla okunomsoco ngoba imifino eluhlaza isithombo esihle, kodwa njengoba ukungabi khona kwemvelo kungafihla izimpawu zokuntuleka kwe-vitamin B12, kubalulekile ukuthola okwanele. I-Folate ingatholakala nakwezokudla eziningi eziqinile, kufaka phakathi ijusi le-orange, isinkwa, okusanhlamvu, ne-pasta.
- I-iodine . Imithombo yemvelo ye- iodine ingabandakanya ukudla okudliwa yizilwandle, i-shellfish, nolwandle, kodwa abantu abaningi bathola i-iodine yabo usawoti we-iodizedyu. Ezinye imithombo yokudla zihlanganisa lezo eziqinisekisiwe ngqo nge-iodine noma ezibandakanya ukusetshenziswa kokudla kwesilwane (i-meats nemikhiqizo yobisi). Nakuba izitshalo zingeke zithole i-iodine ngokuqondile ezidleni zasolwandle kanye ne-shellfish kanye nezinye ukudla okuqinile, uma nje zingashintshi nosawoti ongenayo i-iodidi (amaningi amaningi oLwandle Lwawosawoti nolwandle Olwandle)
Noma kunjalo, ngenxa yokuthi kungase kube nzima kakhulu ukulandela ukudla kwe-vegan kunokuba nje udla izinja ezishisayo, izinkukhu zezinkukhu nezinye izinto zokudla ezinganeni akusho ukuthi akufanele ukwenze. Ukuhlinzeka izingane ngokudla okuhleliwe okungalungile okungavunyelwe akulula.
Olunye uhlobo lweZidlo Zokudla Vegetarian
Ngaphezu kokuba ne-vegan, izingane ngezinye izikhathi zizama ezinye izinhlobo zezondlo zemifino, kufaka phakathi:
- ovo-zemifino - udle amaqanda
- i-lacto-vegetarianism - udle imikhiqizo yobisi
- i-ovo-lacto vegetarianism - idla amaqanda, imikhiqizo yobisi kanye noju
- imifino emibili - ingahle idle inhlanzi noma inkukhu, njll.
Yiqiniso, ukudla okuncane okukuvimbelayo, kuzoba lula ukulandela nokuhlela ukudla kwemifino yengane yakho.
Okufanele Ukwazi Ngokukhulisa I-Vegetarian
Ezinye izinto okufanele wazi ngokukhulisa ingane yemifino kufaka ukuthi:
- Akuzona zonke izikhundla zobisi lwezinkomo eziqiniswa nge-vitamin B12.
- Ukuba ngummbila akusho ukuthi kufanele udle kuphela ukudla okuphilayo . I-AAP ithi "Akukho bufakazi obuqondile bokungqubuzana komsoco okudingekayo emitholampilo phakathi kwezinto eziphilayo nezijwayelekile ezikhona."
- Uma unqanda ukubeletha ingane yakho yemifino ngaphambi kokuba ibe nezinyanga ezingu-12 ubudala, yishintshe ku-formula ye-soy ene-iron enamandla. Ngemuva kwezinyanga ezingu-12, uma ungalusisi ingane yakho yemifino, bangase baphuze ifomula encane ye-soy noma enye ibe yingxenye yobisi lweenkomo, njenge-vitamin ene-almond, i-hemp, ilayisi noma ubisi lwe-soy.
- Njengabantu abadala, intsha ingaba imifino yezizathu zezempilo, zokuziphatha noma zenkolo. Nokho, intsha eningi iyinhlanzi yemifino, kanti abanye bayayifihla ukufihla isifo sokudla.
- Kunezinhlobo eziningi zokudla eziqinile ezikhona esitolo esiphezulu esitolo esenza kube lula ukukhulisa ingane yemifino kunalokho lapho uDkt. Spock enza okokuqala isincomo sakhe.
- I-dietician ebhalisiwe ingakusiza ukuba uhlele ukudla komntanakho wakho, okungaba umqondo omuhle ikakhulukazi uma ukhulisa usana lwezitshalo noma ingane encane.
Futhi khumbula ukuthi i-American Dietetic Association ithi "ukudla okunomsoco okulungiselelwe kahle kunabantu abafanele kuzo zonke izigaba zomjikelezo wokuphila, kuhlanganise nokukhulelwa, ukukhwabanisa, ukusana, ubuntwana, nokukhula, kanye nabagijimi."
Imithombo:
Umbiko wezokwelapha we-American Academy of Pediatrics. Ukudla kwe-Organic: Izinzuzo Zempilo Nezemvelo Nokungalungi. I-Pediatrics Vol. 130 No. 5 Novemba 1, 2012 iphe. E1406-e1415.
I-American Dietetic Association Iphakethe Lendawo. Ukudla Kwemifino. Umqulu 109, Issue 7, Amakhasi 1266-1282 (July 2009).
U-Asher, K. Ukufundwa kwezilimo zemifino zamanje nezangaphambili: Ukuthola okufanelekayo. I-Olympia, WA: i-Faunalytics.
UCarvalho, uNorman. Ukwehluleka Okunomsoco Okuncane Kwabancane Abathola Umphumela Wokudla Kwempilo Yamanzi. I-Pediatrics Vol. 107 No. 4 April 1, 2001. iphe. E46
Renda, Meredith MD. Ukudla Kwemifino Ezinganeni Nezinsana. I-Pediatr. IsAmbulo 2009; 30: e1-e8.