Ngaba ukutya okunomdla kwintlambo kukuchaphazela ukuzala okanye ikhosi yakho yokukhulelwa?
Ngaba unokuba ngumkhuhlane kunye nokukhulelwa okunempilo? Ngaba kukho iingozi ekukhulelweni kwe-vegan? Kwakhona ingabe i-veganism inokuchaphazela ukuzala kwakho? Iimpendulo ziwe ewe, ewe, kwaye ewe.
Unako ukugcina ukutya kwe-vegan kwaye ube nokukhulelwa okunempilo. Nangona kunjalo, ukutya kwe-vegan kukubeka engozini yezinto ezinokubandezeleka kwezondlo, ezinokumonakalisa umntwana wakho ukuba zingashiywanga, kwaye zinokuchaphazela ukuzala kwakho xa uzama ukukhulelwa.
Phantse ama-5 ekhulwini labantu baseUnited States bazichazela ngokwabo njengezityalo. Inani elincinci (kodwa elibalulekileyo) i-2 ekhulwini labantu lizijonga njengezithintelo. Ezi qi kelelwa kwezigidi eziyi-6. Abagadi bemifuno bayeka inyama, kodwa basenokudla amaqanda okanye iimveliso zobisi. I-Vegans, ngakolunye uhlangothi, igweme zonke iimveliso zezilwanyana.
Ukuqaphela imingeni yokutya okunomdla we-vegan, ukuhlala uvulekile ukuxhaswa kunye nokutya okunokwenzeka, kunye nokubeka iliso ngokutya oko kukutya kuyisitshixo sokudibanisa ngempumelelo i-veganism kunye nokukhulelwa.
Ubungozi bokungabandakanyi iMveliso yezilwanyana ekukhulelweni
Iindaba ezilungileyo kukuba akukho ukutya kwemifuno okanye ukutya kwe-vegan kuye kwaboniswa ukwandisa nayiphi na ingxaki yokukhulelwa okunzulu okanye ukwandisa umngcipheko weziphene ezinzima zokuzalwa, ngokungakhathaliseki ukuba nayiphi na i-B-12 kunye ne-anemia yokunqongophala kwesinyithi iyahlolwa kwaye ilungiswe.
Oko kwathiwa, abo bangakhange bahlangabezane nala maphulo enokutya okunokondla bangabakho ingozi yokukhulelwa kwengxaki kunye nokukhubazeka kokuzalwa.
Ubunzima be-B-12 ngexesha lokukhulelwa lunokunyusa umngcipheko wokukhubazeka kwezibeleko ze-neural kunye kwaye kunokubangela ukuba kubekho ukuphazamiseka kwengqondo. (Okunye ngezantsi apha.)
Ukukhulelwa kwe-anemia ngexesha lokukhulelwa liqhelekile, kwanabo badla iimveliso zezilwanyana. Iimvumba zisesichengeni esikhulu sokwandisa i-anemia. I-anemia inokunyusa umngcipheko wokuzalwa kwangaphambi kwexesha, nokuba nomntwana osisisiseko sokuzalwa, nokuba nomntwana onokuzilibaziseka okanye ukuphuculwa kwentuthuko.
Njengomama, i-anemia yandisa umngcipheko wokufumana uxinzelelo lwentlungu emva kokubeleka.
Enye into ekhoyo (kodwa engengqiniswanga) ukuyazi ngokutya kwe-vegan kukuba ngamanye amaxesha, i-veganism iyahamba kunye nezinye iindlela zokutya ezithintekayo. Ingaba i-veganism idibanisene nokutya okungekho nto, ukutya okunokusetyenziswa kwemichiza, okanye ukunye ukunciphisa ukutya okukhethwa kukho, konke oku kwandisa umngcipheko wokunciphisa ukutya okunomsoco okanye i-calorie.
Ukuba unomdla kwaye unezinye izithintelo zokutya, kubaluleke kakhulu ukuba udibana nomdlali wezondlo.
Isizathu sokuba Ufanele uqiniseke ukuba ufumane i-B-12 efanelekileyo
B-12 kunzima (kungenakwenzeka) ukufumana ukutya kokutya. I-B-12 ifumaneka kuphela kwimithombo yezilwanyana. Kwizondlo, oku kuthetha ukuxhaswa kunye nokutya ukutya okunqatyisiweyo. Iimvumi ziyakwazi ukufumana i-B-12 eyaneleyo yobisi kunye namaqanda, kodwa izibonelelo zisoloko zicetyiswa.
Mhlawumbi uyazi ukuba i-folate (i-folic acid), enye i-vitamin B, ibambe indima ebalulekileyo ekuphuhliseni ingqondo yomntwana kunye nentambo yomthambo. Uninzi lwale nkqubela lwenzeka kamsinya kakhulu ekukhulelweni, mhlawumbi ngaphambi kokuba umfazi aqonde ukuba uye wakhulelwa.
Ziziphi abantu abaninzi abangazi ukuba iB-12 ingaba ibaluleke njengobuninzi kwimpilo ye-neural nophuhliso lomntwana.
Ngokwe-World Health Organisation , amazinga aphantsi ase-B-12 anganyusa umngcipheko weethubhu zokuzalwa kweethubhu.
Kwakhona, iintsana kunye nabantwana abancinci abane-B-12 abanokungahambi kakuhle banokubangelwa yimiphumo emide. Oku kungabandakanya ukulibaziseka kokuphuhliswa, ukunciphisa umsebenzi wokuqonda, kunye nokusebenza kwesesikolweni. Olunye uphando lufumene aba bana bengenakuze baphinde bafumane ngokupheleleyo umonakalo owenziweyo.
Yingakho kubalulekile bonke abesifazana bexesha lokubeletha bathola ubungqina obaneleyo kunye ne- B-12 ekudleni kwabo. I-Folate ivela ekutya imifuno emnyama emifuno, i-asparagus, i-broccoli, kunye neembotyi kunye neententili. Ukutya okunesondlo kufuneka kube nobutyebi kule yokutya.
Ukufumana u-B-12 okwaneleyo, kuya kufuneka. Unokufumana ngokwaneleyo ukususela emva kokubeleka, okanye ugqirha wakho unokuncoma i-B-12 eyongezelelweyo okanye eyongezelelweyo. Thetha nomzimba wakho wezifo malunga neendlela zakho ezikhethileyo.
Ukuphepha Ukunqongophala kwe-Iron-Anemia njenge-Vegan
Njengoko kuchazwe ngentla, enye ingozi yokutya okunomsoco kunye ne-vegan okanye yokutya kwemifuno kuphuhlisa i-anemia ye-iron-deficiency. Xa uzama ukukhulelwa, i-anemia inokunyusa umngcipheko wokufumana iingxaki ze-ovulation kunye nokungabikho komntwana. I-anemia ngexesha lokukhulelwa kunokubangela iingxaki kumama nomntwana.
"Kuqhelekile ukuba abafazi bafumane i-anemia ngexesha lokukhulelwa," kuchaza uYaffi Lvova, isazi sezilwanyana esibhalisiwe. "Oku kukuxhalabisa kwintlobo yemifuno kunye neengqungquthela ukususela kwi-[non-heme] isinyithi esetshenzisiweyo kwisityalo esisekelwe kwisityalo asinakunyuswa ngokufanelekileyo njengoko insimbi ye-heme (isinyithi evela kumthombo wezilwanyana)."
Kukho imithombo esekelwe kwisityalo. Kodwa njengoko uLvova echaza, uhlobo lwezinto zensimbi. Imithombo yemveliso yensimbi ayiyiyo insimbi yesinyithi. Umzimba awulisebenzisi le fom yentsimbi ngendlela efanelekileyo njengentsimbi ye-heme. Ukunciphisa umngcipheko wokuphucula i-anemia njenge-vegan, uya kufuna ukufaka ukutya okuphezulu kwi-iron non-heme ekudleni kwakho kwansuku zonke kwaye udle ukutya okuphezulu kwi-vitamin C kwisidlo esifanayo. Ukudibanisa i-vitamin C kunye nokutya okunotyebile kuncedisa ngokutyunjwa kwesebe.
Ukutya okusetyenziswe kwintlobo ephezulu kwintsimbi kubandakanya:
- Iibhokhwe eziqinisiweyo
- Iimbotyi
- Lentils
- Amantonga kunye nembewu
- Isiqhamo esomileyo
- Imifuno emnyama emnyama
- IQuinoa
- Molasses
- Ipeanut butter
- irayisi emdaka
- Tofu
Ngenxa yokutya kwakho kwe-vitamin C, qwa lasele ukutya kwakho kwintsimbi kunye kunye:
- Iglasi lejisi le-orange
- Ierberberries
- Ipanapula
- ibrussels sprouts
- ikiwi
- Intsimbi ephuzi entle
Ugqirha wakho kufuneka aqaphelisise i-iron yakho kunye neengozi ze-anemia ngokuhlolwa rhoqo kwegazi ngexesha lokukhulelwa. Kodwa kufuneka ukhangele iimpawu zokuntuleka. "Izibonakaliso neempawu zentsimbi engenakho ukusilela i-anemia zibandakanya ukukhathala nobuthathaka, ukuphefumula okufutshane, ulusu olumnyama okanye oluphuzi, ukukhanya okukhawulezileyo, izandla ezibandayo kunye neenyawo, kunye nentloko," kuchaza uLvova.
Ukuba uhlakulela i-anemia, ugqirha wakho unokumisela umrhumo.
Ezinye izityalo ezidinga ingqalelo ekhethekileyo kwi-Vegan Diet
Ukufunda ukutya kunzima. Siyazi ukuba ukungaphumeleli kwezondlo ezinjenge-B-12 ephantsi, i-folate, kunye nentsimbi kunokubangela iziphumo ezibi kakhulu. Kodwa asizi ngokwenene impembelelo epheleleyo yezinye izalathiso ezondla, ngakumbi xa kuziwa kwi-veganism kunye nemifuno. Kukho nje okwaneleyo uphando oluthile.
Siyazi ukuba ukutya okungafanelekanga ngexesha lokukhulelwa (kungakhathaliseki ukuba umama udla iimveliso zezilwanyana okanye akunjalo) kunokuchaphazela impilo yengqesho ende yengqesho. Kodwa ngokukodwa kwaye kutheni kunzima ukuyifumanisa.
Ngezansi izondlo okanye izixhobo eziza kunzima ukuzifumana ngaphandle komzamo okanye ukuxhaswa.
Iprotheni
Kukho imithombo eninzi ye-progan yeeprotheyini, kubandakanywa ubhontshisi, i-lentils, kunye ne-grains epheleleyo. Ingxaki ayenjalo ukuba awukwazi ukufumana iprotheni eyaneleyo kunye nokutya kwe-vegan, kodwa ukuba ukuba awuqapheli kwaye uyayithobela ingqalelo, unokukwazi ukuhluleka ukuhlangabezana nezidingo zakho zokutya.
Ukuze ukhulelwe, ufuna ama-gram angama-71 eeprotheyini imihla ngemihla. Indlela efanelekileyo yokuqinisekisa ukuba ufumana ngokwaneleyo kukuthatha iiveki ezimbalwa ukulinganisa nokubhala ukutya kwakho kokutya. Iinkonzo ezininzi zokutya ukutya kunokukunceda ngale nto. Emva koko, uya kuqonda ukuba iimfuno zakho zeeprotheyini zidibene okanye awukho.
Oku kubaluleke nakakhulu xa ucinga ukuphanga. Imfuneko yeeprotheyini ngokuqinisekileyo iyakwazi ukudibana kunye nokutya kwemifuno okanye i-vegan, "kuchaza uLvova. "Kodwa xa ezo zidingo zifikelela kufutshane ne-100 grams ngosuku ngosuku lokukhulelwa, ukutya okunokutya kunokufuna ukuba kulandelwe umama nomntwana onempilo."
Kwakhona ingcinga efanelekileyo ukuba ikhangele impawu zokungafumaneki iprotheni eyaneleyo. "Ukuba ibhinqa liphantsi kwiprotheyini, inokubhathala, ukugxininiseka, ukuguquka kwemizwelo, ukuphulukiswa kwesilonda esingalunganga, phakathi kwezinye iimpawu," kusho uLvova.
Vitamin D
Imithombo engcono kakhulu yokunqongophelela i-vitamin D iyinhlanzi enamafutha (i-cod, i-salmon, i-sardine) kunye namaqanda e-egg. I-Vitamin D ifumaneka ngokubanzi kubisi oluqiniweyo, kubandakanywa nobisi obunjengomlambo kunye ne-soy. Kodwa awona onke amachiza afanayo anamanqanaba athile ka vithamini D.
Amanqanaba aphantsi e-vitamin D adibene nokungazinzi kwezinye izifundo. Olunye uphando lufumene ukuba abafazi abanamazinga aphezulu e-vitamin D babekho amathuba okuba baphumelele ukukhulelwa kwe-IVF.
Ngexesha lokukhulelwa, i-vitamin D ibalulekile ekuphuculeni kwethambo lomntwana. Ubuthakathaka be-Vitamin D bunxulumene nobungozi obandayo bokuqala kwe-preeclampsia. Iimvumba zingalwela ukufumana i-vitamin D esekelwe ukutya, ngoko ke kufuneka ziqiniseke ukuba zihlala zihlala zize zenze ukukhanya kwelanga kwaye zingadinga ukuncedisa. Thetha ugqirha wakho malunga nento efanelekileyo kuwe.
ICalcium
Uninzi lwabantu abangengabomvu bafumana iimfuno zabo ze-calcium ngokukodwa kwimveliso yobisi. Kodwa ke, kunokwenzeka ukuba uthole i-calcium kwimithombo yezityalo. Ifuna nje ukucwangciswa kokutya ngokucwangcisekileyo (kwaye kubandakanya inani elihle lale yokutya).
Uphando lufumene ukuba abafazi ababandakanya iimveliso ezininzi zobisi ekudleni kwabo babengenakunokwenzeka ukuba babe ne-endometriosis kwaye banako ukufumana iingxaki ngokunyuka. Ngethuba lokukhulelwa, i-calcium ibaluleke kakhulu ekuphuhliseni amathambo namantwa omntwana wakho.
Ukutya okusekelwe kwintlobo e-calcium elinezityalo zibandakanya ubisi obuninzi obunamandla, ubhontshisi obomvu, nobomhlophe, i-bok choy, i-broccoli, i-kale, isipinashi, kunye namazambane amnandi.
Zinc
Izilwanyana nezilwanyana zasemanzini zinemithombo ephezulu ye-zinc, kodwa unokufumana i-zinc kwimithombo esekelwe kwisityalo. I-Zinc ibalulekile ekuveleni komntu. I-zinc encinci ingabangela ukubala kwe-sperm kunye nokungafanani kwe-hormonal. I-Zinc ifumaneka ekuphuculeni impumelelo ye-IVF xa izibini zonyango zithatha izibonelelo.
Ukungatholi i-zinc ngokwaneleyo ngexesha lokukhulelwa kunokukhokelela ekuphuculeni ukukhula komntwana, ukwandisa ubungozi bokusuleleka (okungabangela umngcipheko wezabasebenzi basekuqaleni), kwaye kubangele ubunzima bokuzalwa obuphantsi. Ukutya okunokutya okusetyaleni kwintlanzi kubandakanya ubhontshisi, iinantambo, imbewu, i-oatmeal, kunye neetroti eziqingqiweyo.
Enye ingxaki eyongezelelweyo kwiimvumba kukuba ukunyuswa kwe-zinc kungavinjelwa ukutya okuphezulu kwiiprottates. Oku kubandakanya iigrains, i-nut, kunye neetatate, zonke ukutya ezidumile ze-vegan kunye nezinye (imithombo) ye-zinc. Ngenxa yoko, iimvenge zingadinga ukujolisa ekudleni okungaphezulu kwe-zinc kunezinye ezingekho zizigodo.
I-Omega-3
Umthombo owodwa we-omega-3s intlanzi, ayilona khetho olufanelekileyo kwiimvumba okanye kwimifuno. I-Omega-3s, iDHA, kunye ne-EPA zibalulekile kwimpilo yengqondo. Uphando olwenziwe ngamagundane lufumene ukuba i-omega-3 fatty acids inokudlala indima kwindoda yesibini kunye neyesetyhini, kodwa ezi ziphumo azikafumaneki kuphando lwabantu.
Ngethuba lokukhulelwa, ukwanda kwe-omega-3s, i-EPA, kunye ne-DHA kunciphisa umngcipheko wezabasebenzi bexesha elide, ukuphucula ubunzima bokuzala, kunye nokunciphisa ingozi ye-preeclampsia. Kwakhona kunokwenzeka ukuba i-omegas idlala indima ekuphuhliseni ingqondo yengqondo.
Emva kokukhulelwa, amazinga aphantsi a-omega-3 anokunyusa umngcipheko wokudandatheka kwangemva kwesithuba. I-Omega-3s ekudleni komama ibalulekile ngexesha lokuncelisa, ngokunjalo. Iintsana ezinamaama afumana amazinga omgangatho we-omega-3s ziye zaphucula ukuphuhliswa kokubona kunye nokuqonda, kwaye mhlawumbi inokuba yingozi yobunzima bokukhula.
Ioyile kunye neoli yintlobo zivame ukuphakanyiswa kwiinketho, kodwa iziphumo zifumene ukuba azisoloko ziguqula kakuhle emzimbeni. I-vegan ye-omega yongeze i-oil ye-microalgae. Oku kungabiza, kodwa kuyafaneleka ukufumana izibonelelo zempilo.
Iodine
Iodine ifumaneka ngokukodwa kwimveliso yezilwanyana zaselwandle kunye nemveliso yobisi. Izifundo ziye zafumanisa ukuba abaninzi bemifuno bafumana i-iodine eyaneleyo, kodwa izigulane zisengozini yokungakwazi.
Ngethuba lokukhulelwa, ukufumana iodod eyaneleyo kunokuchaphazela kakubi uphuhliso lwengqondo lomntwana. Iimvumba kufuneka ziqiniseke ukuba zisebenzise ityuwa e-ididi, kwaye zifuna i-supplement. Nangona kunjalo, kuba iodine kakhulu ingabangela ingxaki, kukulungele ukuthetha nodokotela wakho ngaphambi kokuba ungeze.
I-Steer Clear of the Vegan Healthy Vegan Road
Abantu abaninzi bacinga ukuba i-vegan okanye yokutya kwemifino iya kuba yinto ephilileyo. Emva koko, ingcambu yamagama amabini yimifuno .
Oku akunjalo ngaso sonke isikhathi. Ukuze ufumane iikhalori ezaneleyo, iimvumba kunye nezityalo zityalo zingase zifumane zidla ukutya kunye neefasta ezicocekileyo. Ukukhathala nokugula kwasekuseni ngexesha lokukhulelwa kunokukhokelela ekuthembeleni kakhulu kwi-packaged foods, high-carb foods.
Ngokubhekiselele kwiirubhi ezipakishwe kunye nemveliso yeenkozo ecocekileyo ngokugqithiseleyo, uDkt. Anita Sadaty uthi, "Ukongezelela kokusondlo-mzimba, [ezi ntlobo zokutya] zingabangela ingozi yokuba nesifo sikashukela."
Isisombululo? Ukunyamekela ingqalelo ekudleni. Ukwenza umgudu ongezelelweyo wokubandakanya i-grains epheleleyo, ininzi yemifuno, kunye ne-vegan-proteins enempilo njengeembotyi, iisuthi kunye neententili. Ukwazi nje ukuba "i-vegan" ayithethi ukuba "impilo" ingakusiza ukhumbule ukwenza ukhetho oluninzi lokutya.
Igama elivela kwi-Verywell
Ukutya okunomhlaza kunemivuzo eninzi, kuquka ukunciphisa umngcipheko wegazi ophezulu, isifo senhliziyo, isifo segazi kunye nezinye i-cancer. Iimvumi zivame ukuba zizinzima. Ukutya okuninzi imifuno, izityalo eziphilileyo, kunye neziqhamo ziya kunceda naluphi na ukukhulelwa nokuzama ukukhulelwa.
Nangona kunjalo, ukutya kwe-vegan kunqongqo okanye kuphantsi kwezinye izondlo ezibalulekileyo. Ukuqinisekisa ukuba unokukhulelwa okusemgangathweni kunye nosana, xela iqela lakho lezempilo malunga nendlela yokuphila yokutya. Iqela lezononophelo kufuneka lihlale liqonda into echaphazela ukukhulelwa kunye nokukhulelwa, kuquka ukukhethwa kokutya, nayiphi na isondlo okanye isongezelelo sezonyango-nangona zonke izongezo zendalo ezifana neelbs and remedies, "kutsho uLvova.
Abantu bakhetha ukutya kwe-vegan ngezizathu ezahlukeneyo. Kwezinye iimeko, izilwanyana okanye izityalo zingakhetha ukukhulula izithintelo zabo zokutya ngexesha nje bezama ukukhulelwa okanye ngexesha lokukhulelwa. Oku kunokuthetha ukuquka intlanzi encinci (i-pescetarianism) okanye ezinye iimveliso zezilwanyana, nokuba zongeze ezinye inyama, ngokutya kwazo.
"Ngaphandle kokubandakanya inani elincinane leprotheni yezilwanyana ekudleni liyakwandisa ukwanda kunye nokusetyenziswa kwesinyithi kunye nezinye i-micronutrients-kwanokuphucula ukuchithwa kwesinyithi kwizinto ezingezizo izilwanyana, eziza kunceda ekuphuculeni impilo xa zizama ukukhulelwa kwaye ngexesha lokukhulelwa, "Utsho uLvova.
Ukuba ukhetha ukuhlala u-vegan ngelixa uzama ukukhulelwa kwaye ngexesha lokukhulelwa, kucetyiswa kakhulu ukuba uqhagamshelane nesondlo sokutya, onokukunceda ufumane oko wena kunye nosana lwakho olufuna.
> Imithombo:
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> Lvova, Yaffi, RDN. Isondlo seNtsana yeBantwana. I-intanethi i-intanethi ngo-January 14, 2018.
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> I-GB1 ye-GB1, u-Clari R, i-Vigotti FN, i-Leone F, i-Attini R, i-Cabiddu G, u-Mauro G, i-Castelluccia N, i-Colombi N, i-Capizzi I, i-Pani A, i-Todros T, i-Avagnina P. i-panacea? Uhlolo lokuhlaziya oluhlelekile. " BJOG . 2015 Ngo-Apreli; 122 (5): 623-33. i-doi: 10.1111 / 1471-0528.13280. Epub 2015 Jan 20.
> Rizzo G1, Laganà AS2, Rapisarda AM3, i-La Ferrera GM4, i-Buscema M5, i- Rossetti P6, i-Nigro A7, i-Muscia V8, i-Valenti G9, i-Sapia F10, iSarpietro G11, i-Zigarelili M12, i-Vitale SG13. "I-Vitamin B12 phakathi kwamaVedariari: Isimo, uVavanyo kunye noNcediso. " Amathambo . 2016 Novemba 29; 8 (12). pii: E767.
> Sadaty, Anita, MD. I-intanethi yintlanganiso ka-23 Januwari 2018.
> Twigt JM1, Bolhuis ME, Steegers EA, Hammiche F, van Inzen WG, JS Laven, Steegers-Theunissen RP. "Ukutya kwangaphambili kudibaniswa nethuba lokukhulelwa okuqhubekayo kwabasetyhini abafumana unyango lwe-IVF / ICSI. " Uhlambalaza . Ngo-Agasti ka-2012; 27 (8): 2526-31. i-doi: 10.1093 / i-humrep / des157. Epub 2012 Meyi 15.