Ukuncelisa nge-Vegetarian, Vegan, noma Okunye Ukudla

Amathiphu okudla okunempilo kubantu abemi-Vegetarians, abafayo, abadla imifino kanye nama Vegans

Akudingeki udle inyama noma imikhiqizo yezilwane ukuze uncelise . I-Vegetarian, vegan, nezinye izinhlobo zokudla ezifanayo ngokuvamile ziphilile futhi zigcwele ukudla okunomsoco. Uma ngabe ulandela ukudla kwemifino noma i-vegan okwesikhashana, kungenzeka ukuthi usuvele ukwazi ukuthola zonke izakhi ozidingayo ngaphandle kokudla noma iyiphi inyama noma ezinye imikhiqizo yezilwane. Uma nje uthola amaprotheni anele, amakholori , amavithamini, namaminerali, akudingeki ukhathazeke ngekhwalithi yobisi lwakho lwebele .

Kodwa-ke, kuye ngokuthi uhlobo oluthile lokudla olulandelayo, kungase kudingeke uthathe izithako ezengeziwe ukuze uqiniseke ukuthi uthola amavithamini namaminerali okungenzeka ulahleke ekudleni kwakho. Ungakhuluma nodokotela wakho, udokotela noma ukudla okunomsoco mayelana nemikhuba yakho yokudla ukuze uqiniseke ukuthi uthola ukudla okwanele wena nomntanakho.

Ukuncelisa i-Vegetarian

Ngokuya kokudla kokudla kwemifino oyilandelayo, kungenzeka noma ungadingeki ukuthatha izithako ezengeziwe. Nansi izinhlobo zokudla kanye nezakhi ezinikezayo kanye nokuntuleka.

• I-Lacto-Ovo Vegetarian: I- Lacto-ovo yilona uhlobo oluvame kakhulu lokudla kwemifino. I-lacto-ovo yemifino ayidli inyama noma inhlanzi kodwa idla amaqanda nemikhiqizo yobisi. Njengoba amaqanda nemikhiqizo yobisi kunamaprotheni, amavithamini, namaminerali, kungenzeka ukuthi awudingi ukuthatha izithako ezengeziwe zamavithamini uma ulandela lolu hlobo lokudla.
• I-Lacto Vegetarian: Ukudla okunomsoco we-lacto kuyinto ukudla okutshalwe esitshalweni okufaka imikhiqizo yobisi, kodwa hhayi amaqanda. Imikhiqizo eminingi yobisi iqiniswe nge-vitamin D. Ibuye ibe umthombo omuhle kakhulu weprotheyini ne-calcium. Ukwengezwa kwemikhiqizo yobisi ekudleni kwakho kukunika i-vitamin B12 oyidingayo futhi kwenza kube lula ukuthola amakholori aneluku ngalunye.

• Ovo Vegetarian: I-ovo yemifino idla amaqanda kodwa hhayi ukudla noma imikhiqizo yobisi. Amaqanda aqukethe izakhi eziningi. Ziwumthombo omuhle wamaprotheni, i-vitamin B12, i-vitamin D, i-calcium, insimbi, i-riboflavin, i-zinc, nama-fatty acids ama-omega-3.

Amathiphu okubeletha ngesidlo se-Vegetarian

Nazi ezinye iziphakamiso zokuncelisa imifino:

1. Qiniseka ukuthi uthole amakholori anele kanye namaprotheni usuku ngalunye.
2. Uma udla imikhiqizo yobisi, khetha imikhiqizo eqinisekisiwe nge-Vitamin D.
3. Uma udla amaqanda futhi usempilweni enhle, kuthathwa njengokuphephile ukudla iqanda eliphekwe usuku ngalunye.
4. Khuluma nodokotela wakho mayelana nokudla kwakho ukuze ubone ukuthi udinga ukuthatha noma yiziphi amavithamini noma izithako ezengeziwe.

I-Vegan Breastfeeding

Ukudla kwe-vegan kusekelwe kuphela kwimikhiqizo yezitshalo, futhi i-vegan ayidli ukudla kwesilwane nhlobo. Ukudla okunama-vegan kuyinto ukudla okusekelwe ngokusitshalaliswa ngaphandle kokudla inyama, inhlanzi, ubisi noma amaqanda. Ukudla kwemifino kunempilo kakhulu. Kodwa, ngenkathi uncelisa, kufanele uqaphele ngokuthola zonke amakholori nezakhi okudingayo.

Ukudla Amathiphu Okuncelisa I-Vegan Breastfeeding

Nakuba ukudla okunama-vegan kunempilo, amanye amavithamini nezakhi kunzima kakhulu ukuthola lapho udla ukudla okunomsoco okutshalwe ngokuqinile. Nazi ezinye iziphakamiso zokuncelisa i-vegan, ukudla ongakudla ukuze uthole izakhi ozidingayo, kanye nezindleko ongase uthathe ukuze ugcwalise izikhala.

1. Khokha ngokukhethekile ukuthola amakholori anele kanye namaprotheni ngosuku ngalunye. Ukudla okuningi okutshala okuphansi kunama-kilojoule, ngakho-ke kudingeka uqiniseke ukuthi udla ngokwanele ukuhlangabezana nezidingo zakho zansuku zonke zekhalori. Amaprotheni nawo abaluleke kakhulu. Ungathola amaprotheni okwanele usuku ngalunye ngokudla ubhontshisi, i-lentile, ilayisi, amantongomane, ibhotela, isinkwa sonke sokusanhlamvu, nemifino eluhlaza.

1. I-Vitamin B12 iyisakhi esitholakala kuphela kwimikhiqizo yezilwane. Uma ungenele, kungenzeka ukuthi awutholi ngokwanele le vithamini ebalulekile. Ngakho-ke, ukuvimbela ukungenela kwe-vitamin B12, ungasebenzisa imikhiqizo enqanywe nge-B12 njengokudla kwe-soy, inyama yokufaka inyama, nemvubelo ye-brewer . Kodwa ngisho nangokwengezwa kwe-B12 ukudla okunamandla ekudleni kwakho, kungenzeka ukuthi uzodingeka uthathe isiswane ngenkathi unakekela. Qiniseka ukuxoxa ngalokhu nodokotela wakho.
2. Ngaphandle kwemikhiqizo yobisi, kuzodingeka uthole i-calcium eminye imithombo. Ungathola i-calcium emifino eminingi, ikakhulukazi imifino eluhlaza. Ungathola futhi i-calcium kusuka kubhontshisi, ujusi we-orange oqinisekisiwe nemikhiqizo ye-soy, noma nge-supplement calcium.

1. Uma uchitha isikhathi esincane ngaphandle kwansuku zonke, ungase ukwazi ukuthola i-vitamin D. Okwamanje, ukushisa kwelanga ngokweqile kungaba yingozi. Ngaphezu kwalokho, kuye ngokuthi ithoni yakho yesikhumba nesimo sezulu ohlala kuso, ilanga lingase lingabi umthombo onokwethenjelwa ka vithamini D. Kufanele ukhulume nodokotela wakho ngesimo sakho esithile, nokuthi ngabe awudingi ukuthatha i-vitamin D eyengeziwe .
2. I-Docosahexaenoic acid (i-DHA), i-omega-3 ebalulekile ye-fatty acid etholakala ikakhulukazi enhlanzi, iyadingeka ekuthuthukiseni okuhle kwengqondo nengane yakho. Imithombo yemifino ye-omega-3, njenge-flaxseed, i-hempseed, ne-walnuts, iqukethe i-alpha-linolenic acid (ALA). Umzimba wakho uguqula i-ALA ibe yi-DHA, kodwa kuphela ngamanani amancane. Khuluma nodokotela wakho mayelana nokuthatha i-vitamine e-omega-3 nsuku zonke , ikakhulu lapho ukhulelwe futhi uncelisa.
3. Thola insimbi eyanele evela ezinhlameni ezigcwele, tofu, amakhowe, amantongomane, imifino eluhlaza okwesibhakabhaka, isinkwa esinezinsimbi, nesinhlamvu. Ukudla ukudla okunengi ku-vithamini C kanye nalezi zokudla kuzokusiza ukuthi uthathe insimbi eningi.
4. Iodine ibalulekile empilweni yegciwane lakho le-thyroid. Ukusebenzisa usawoti we-iodized noma ukudla ama-seaweed kungakunika i-iodine. Uma ungasebenzisi lemikhiqizo, ungathatha isengezo. Qinisekisa ukuthi ukhuluma nodokotela wakho mayelana nokuthi u-iodine engakanani uthola ekudleni kwakho. Awufuni ukuthola iodine encane kakhulu, kodwa awufuni ukuthola okuningi, noma.
5. Izitshalo eziningi ziqukethe i-zinc, kodwa i-zinc ezivela ezitshalweni azixhunyiwe kanye ne-zinc kusuka kumikhiqizo yezilwane. Ngakho-ke, kufanele udle ukudla okuningi okucebile zinc nsuku zonke. Ungathola i-zinc ngokudla amantongomane, imbewu, ubhontshisi, okusanhlamvu kanye nemifino eluhlaza.
6. Izingane zakho zokubeletha nazo zingadinga i-Vitamin B12 ne-Vitamin D. Khuluma nomhlinzeki wezempilo wezingane yakho mayelana nokudla kwakho.

Ukudla okuncelisayo kanye nokudla okunomsoco

Kunezinye izinhlobo zokudla ezifana nezondlo zemifino.

• I-Semi-Vegetarian: I-semi-vegetarian ayiyona imifino, kodwa inezokudla okuvame ukutshala ngokusekelwa kwenyama kanye neminye imikhiqizo yezilwane. Uma ungumlimi wezitshalo, futhi udla ukudla okulinganisela kahle , kufanele ukwazi ukuthola zonke izakhi namakhalori owudinga usuku ngalunye.
• I-Pescetarian: Ukudla kwe-pescetarian kufana nokudla kwemifino ngoba izifo ze-pescetari azidli inyama yenkomo, ingulube noma izinkukhu. Ihluke ekudleni kwemifino, kodwa, ngoba ihlanganisa inhlanzi. Inhlanzi iyimithombo enhle kakhulu yamaprotheni . Iqukethe amavithamini amaningi, amaminerali, kanye namafutha ebalulekile e-omega-3.

Amathiphu okubeletha emithini yokudla okunomsoco noma yokudla kwe-Pescetarian

Nazi ezinye izeluleko zokudla eziphilile kulabo abalandela ukudla okudla okunomdlandla kanye nezidakamizwa:

1. Yidla izinhlobo ezihlukahlukene zokudla okunempilo.
2. Thola amaprotheni anele nekhalori ngosuku ngalunye.
3. Kumele ukwazi ukuthola ukudla okudingayo ngaphandle kokungezwa kwamavithamini nezithako .

> Imithombo:

> Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukuncelisa Ukubeletha Umhlahlandlela Wezokwelapha Umsebenzi We-Eighth Edition. I-Elsevier Health Sciences. 2015.

> Iqembu leMithombo Yezokudla. I-Vegetarianism Ngamaqiniso. VRG.org.

> I-United States uMnyango WezeMpilo Nemisebenzi Yabantu kanye noMnyango Wezolimo wase-United States. 2015 - 2020 Izinkombandlela Zokudla Kwabalimi baseMelika 8th Edition . Disemba 2015.

> UMnyango Wezolimo wase-United States. Amathiphu ayisi-10: Ukudla okunempilo kwabalimi. KhethaMyPlate.gov. Julayi 25, 2017.

> Whitney, E., Rolfes, S. Ukuqonda Ukudla okunomsoco Edition Edition lweshumi nane. Cengage Learning. 2015.