Ukuxiliswa kwi-Vegetarian, Vegan, okanye kwezinye ukutya

Iingcebiso zokutya okunempilo kubantu abaSemi-Vegetari, iiPascetarians, Vegetarians, kunye Vegans

Awudingi ukutya inyama okanye iimveliso zezilwanyana ukuba uncelise . I-Vegetarian, vegan, kunye nezinye iintlobo zokutya eziqhelekileyo zihlala ziphilile kwaye zizalisekile izondlo. Ukuba ulandele ukutya kwemifuno okanye i-vegan kwithuba elithile, usenokuba uyakwazi ukufumana zonke izondlo ozidingayo ngaphandle kokutya nayiphi inyama okanye ezinye iimveliso zezilwanyana. Nangona nje ufumana iiprotheyini ezaneleyo, iikhalori , iivithamini, kunye neemaminerali, akufanele ukhathazeke ngomgangatho wobisi lwakho lwebele .

Nangona kunjalo, ngokuxhomekeka kwindlela ethile yokutya olandelayo, unokufuna ukuthatha izongezelelo ezongezelelweyo ukuze uqiniseke ukuba ufumana iivithamini kunye neemaminerali ezingasweleka ngokutya kwakho. Unokuthetha nogqirha wakho, umtyholi okanye isondlo malunga nokutya kwakho ukuze uqiniseke ukuba ufumana ukutya okwaneleyo kuwe kunye nosana lwakho.

Ukuxiliswa kweZityalo

Ngokuxhomekeke kwindlela yokutya yemifino olandelayo, unokwenza okanye ungafuneki ukuthatha izongezelelo ezingaphezulu. Nazi iintlobo zezidlo kunye nezondlo ezinikezelayo kunye nokungabikho.

• I-Lacto-Ovo Vegetarian: I- Lacto-ovo yindlela eqhelekileyo yokutya kwemifuno. I-lacto-ovo imifuno ayidli nayiphi na inyama okanye intlanzi kodwa idla amaqanda kunye nemveliso yobisi. Ekubeni amaqanda nemveliso yobisi iqukethe iiprotheyini, iivithamini kunye neyamaminerali, unokuba ungadingi ukuthatha nayiphi na i-vitamin supplement supplement if you follow this type of diet.
• I-Lacto Vegetarian: Ukutya kokutya kwemifuno ye-lacto kuyinto yokutya okutsalwa kwezityalo ezibandakanya iimveliso zobisi, kodwa kungekhona amaqanda. Iimveliso ezininzi zobisi ziqiniswe nge-vitamin D. Ziyi-source ephezulu kakhulu yeprotheni kunye ne-calcium. Ukongezwa kwemveliso yobisi ekudleni kwakho kukunika i-vitamin B12 oyifunayo kwaye yenza kube lula ukufumana iikhalori ezaneleyo ngosuku ngalunye.

• I-Ovo Vegetarian: I-ovo yemifuno idla amaqanda kodwa kungeyiyo inyama okanye iimveliso zobisi. Amaqanda aqule ezininzi izondlo. Ziyimithombo enhle yeprotheni, i-vitamin B12, i-vitamin D, i-calcium, isinyithi, i-riboflavin, i-zinc kunye ne-omega-3 fatty acids.

Iingcebiso zokusasaza kwiZitya zokutya

Nazi ezinye iingcebiso zokuncelisa imfuyo:

1. Qinisekisa ukuba ufumane iikhalori ezanele kunye neprotheyini ngosuku ngalunye.
2. Ukuba udla iimveliso zobisi, khetha izinto eziqinisekisiwe ngeVithamini D.
3. Ukuba udla amaqanda kwaye unempilweni enempilo, kuthathwa njengokukhuselekileyo ukutya iqanda eliphekiweyo ngosuku ngalunye.
4. Thetha ugqirha wakho malunga nokutya kwakho ukuze ubone ukuba ufuna ukuthatha nayiphi na iivithamini okanye izongezelo.

Vegan Breastfeeding

Ukutya kwe-vegan kusekelwe kuphela kwimveliso yezityalo, kwaye i-vegan ayidli nantoni na ukutya kwezilwanyana. Ukutya kwe-vegan yinto yokutya okutyalwa ngokutsha ngaphandle kwenyama, intlanzi, ubisi okanye amaqanda. I-Vegan yokutya iphilile kakhulu. Kodwa, ngelixa uncelisa, kufuneka uqaphele ngokufumana zonke iikhalori kunye nezondlo ozifunayo.

Iingcebiso zoTywala kwi-Vegan Breastfeeding

Nangona ukutya kwe-vegan kuphilile, ezinye iivithamini kunye nezondlo kunzima ukufumana xa udla ukutya okusetyenjini. Nazi ezinye izicwangciso zokuncelisa i-vegan, ukutya ozonokutya ukuze ufumane izondlo ozifunayo, kunye nezongezelelo onokufuneka uzithathe ukuze uzalise izikhewu.

1. Nika ingqalelo ekhethekileyo ekufumaneni iikhalori ezaneleyo kunye neprotheyini ngosuku ngalunye. Uninzi lwezidalwa zezityalo ziphantsi kweekhalori, ngoko kufuneka uqinisekise ukuba udla ngokwaneleyo ukuhlangabezana neemfuno zakho zekhalori zansuku zonke. Iprotheni nayo ibaluleke kakhulu. Unokufumana iprotheni eyaneleyo imihla ngemihla ngokutya iimbotyi, iilentile, ilayisi, iityut, ibhotela, isinkwa esipheleleyo sembewu kunye nemifuno eluhlaza.

1. I-Vitamin B12 isondlo esitholakala kuphela kwimveliso yezilwanyana. Ukuba unengxaki, awukwazi ukufumana ngokwaneleyo le vithamini ebalulekileyo. Ngoko, ukuthintela ukungabikho kwe-vitamin B12, ungasebenzisa iimveliso eziqinisekisiweyo nge-B12 ezifana nokutya kwe-soy, izitishi zenyama, kunye nesilingi se-brewer . Kodwa nangona ukongezwa kwe-B12 ukutya okuqinisekisiwe ekudleni kwakho, mhlawumbi uya kufuneka ufumane isongezelelo ngenkathi unamnesi. Qiniseka ukuxoxa ngale ngogqirha wakho.
2. Ngaphandle kwemveliso yobisi, kuya kufuneka ufumane i-calcium evela kwenye imithombo. Unokufumana i-calcium kwimifuno eninzi, ingakumbi imifuno emnyama emnyama. Unokufumana i-calcium ukusuka kubhontshisi, ijusi ye-orange enqandekileyo kunye nemveliso ye-soy, okanye nge-calcium supplement.

1. Ukuba uchitha ixesha elingaphandle kwimihla ngemihla, unokukwazi ukufumana i-vitamin D. Okwaneleyo, ukunyuka kwelanga kunokuba yingozi. Ngakumbi, kuxhomekeke kwithoni yakho yesikhumba kunye nesimo sezulu ohlala kuyo, ilanga lingahle libe yindawo enokuthenjwa ye-vitamin D. Ufanele uxoxe nodokotela wakho malunga nesimo esithile, nokuba ingafuneka ungathathi i-vitamin D .
2. I-Docosahexaenoic acid (DHA), i-omega-3 e-fatty essential acid efunyanwa ikakhulu kwiintlanzi, iyadingeka ekuphuculeni kakuhle impilo yengqondo yakho. Imithombo yemveliso ye-omega-3, efana ne-flaxseed, i-hempseed, kunye ne-walnuts, iqulethe i-alpha-linolenic acid (ALA). Umzimba wakho uguqula i-ALA kwi-DHA, kodwa kuphela kwixabiso elincinci. Thetha ugqirha wakho malunga nokuthatha i-vitamine ye-omega-3 yemihla ngemihla , ngakumbi xa ukhulelwe kwaye uncelisa.
3. Fumana isinyithi esaneleyo kwii-grains ezipheleleyo, tofu, amakhowe, ama-nut, imifuno eluhlaza, kunye ne-cereal. Ukutya ukutya okuninzi kwi-vitamin C kunye nale yokutya kuya kukunceda ufumane ubuninzi bensimbi.
4. Iodine ibalulekile kwimpilo yengxaki yakho ye-thyroid. Ukusebenzisa ityuwa e-iodidi okanye ukutya ukutya okunxwemeni kungakunika iodine. Ukuba awusebenzisi le miveliso, unokuthatha isongezelelo. Qiniseka ukuba uthethe ugqirha wakho malunga nokuba ungakanani i-iodine oyifumana kwisondlo sakho. Awufuni ukufumana iododo encinane, kodwa awufuni ukufumana okuninzi, nokuba.
5. Izityalo ezininzi ziqukethe i-zinc, kodwa i-zinc ezivela kwizityalo ayifakwanga kunye ne-zinc kwimveliso yezilwanyana. Ngoko ke, kufuneka udle ukutya okuninzi ocebile kwi-zinc imihla ngemihla. Unokufumana i-zinc ngokutya izityalo, imbewu, ubhontshisi, iinkozo kunye nemifuno eluhlaza.
6. Ingane yakho yokubeleka nayo ingadinga i-Vitamin B12 kunye ne-Vitamin D. Xoxa nomboneleli wakho wezempilo malunga nokutya kwakho.

Ukutya nokuncelisa ukutya okufutshane

Kukho ezinye iintlobo zezidlo zifana nezondlo zemifuno.

• I-Semi-Vegetarian: I-semi-vegetarian ayinayo imifuno, kodwa inokutya okusekelwe kakhulu kwisityalo kunye nokudibanisa kwenyama kunye nezinye iimveliso zezilwanyana. Ukuba unomhlaza, kwaye udla ukutya okunokulinganisela , kufuneka ufumane zonke izondlo kunye neekhalori ozifunayo ngalunye suku.
• I-Pescetarian: Ukutya kwe-pescetarian kufana nesidlo sokutya kwemifuno kuba iifetecetari ayidli inyama yenkomo, ingulube okanye iinkukhu. Ihluke ekutyeni kwemifuno, nangona kunjalo, kuba iquka intlanzi. Intlanzi ngumthombo ophezulu kakhulu weprotheni . Iqulethe ezininzi iivithamini, amaminerali kunye ne-fatty acid e-omega-3.

Iingcebiso zokusondeza kwi-Semi-Vegetarian or Pescetarian Diets

Nazi ezinye izicwangciso zokutya eziphilileyo kulabo abalandela imithi yokutya yemifuno kunye ne-pescetarian:

1. Yidla iintlobo ezahlukeneyo zokutya okunempilo.
2. Fumana iprotheni eyaneleyo kunye neekhalori ngosuku ngalunye.
3. Ufanele ukwazi ukufumana ukutya okunomsoco ngaphandle kokudibanisa kwamavithamini kunye nezongezelelo .

> Imithombo:

> Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukusondeza isiKhokelo seNgcaciso yezoPhicongo. Elsevier Health Sciences. 2015.

> Iqela leMithombo yeZityalo. Vegetarianism kwiNtsholongwane. VRG.org.

> United States Isebe Lempilo Neenkonzo Zoluntu kunye neSebe lezoLimo laseMerika. 2015 - 2020 Izikhokelo zeZidlo zabaseMerika 8 Edition . Disemba 2015.

> United States Isebe lezoLimo. Iingcebiso ezili-10: Ukutya okunempilo kwabaVilisi. KhethaMyPlate.gov. Julayi 25, 2017.

> Whitney, E., uRolfes, S. Ukuqonda Inkqubo Yokutya Yokutya Ishumi elinesine. Cengage Learning. 2015.