Mukati
Kunyange zvazvo kutevera kudya kwemiriwo kunoderedza njodzi yezvirwere zvisingaperi zvisingaperi, zvakakosha zvikuru kurarama mararamiro ane hutano pane kungocheka zvigadzirwa zvemhuka. Vegetarians uye vegans vanogona kuwana chikafu chisina hutano uye mararamiro emararamiro seomnivores: semuenzaniso, kufarira chikafu chinodhura, chakakurumbira, uye chiri nyore kugadzira uye kuregeredza michero nemiriwo vachifarira zvinonaka-kuravira vegan zvihwitsi zvine muyedzo wakaoma kuramba.
Chikafu chemuriwo hwaro hwakasimba hwekuvakira mararamiro ane hutano. Kuti usimbise hwaro uhwu, rega ndikupe matipi gumi anosimbisa kutsunga kwako kuchengetedza pfungwa uye kutsungirira.
1. Kutora sodium
Avhareji yevakuru vemiti yeUS vanodya 4-6 times more sodium pane zvinodiwa, asi zvishoma zvishoma pane omnivorous Americans. Mugove weshumba wesodium unobva muchikafu chakagadzikiswa: “madhiri eterevhizheni” (nyama kana hove ine dish rekudivi rakaputirwa nealuminium foil kana epurasitiki) nenyama yenyama, pamwe nekudya zvine munyu zvemuriwo zvakaita semapretzels, muto wemasaga, nzungu dzakaiswa munyu, uye dzakagadzirwa. foods. Hazvigoneki kuti iwe unogona kutaura chaizvo kuti yakawanda sei sodium iri muresitorendi yekudya, asi isu tinogona kutaura zvakachengeteka kuti mari yacho inogona kunge yakakura. Hazvina maturo kutaura, inowedzera yako yakazara sodium kudya.
Ndedzipi njodzi dzekushandisa sodium yakawandisa?
Kudya kwakapfuma mumunyu ndicho chikonzero chikuru chehosha yemwoyo nesitiroko. Mukuwedzera, kuwedzera kwe sodium muzvokudya kunotungamirira mukurasikirwa kwe calcium - chokwadi ichi chinogona kunge chiri kunyanya kufarira kune vegans avo vane kudya kwakaderera mu calcium. Ngatiite ma calculations. Kana iwe ukadya isingasviki 1500 mg yesodium zuva rega rega (kana kusapfuura 400 mg pakudya, uchisiya nzvimbo yekudyira), uri kuita zvakangwara.
2. Shuga
"Mangani mavegan cookies ari kuratidzwa pahwindo?" Usati wabvunza mubvunzo uyu, yeuka izvozvo hapana chikonzero chekuwedzera shuga! Uye kana zvirevo pamusoro pesodium zvikabata shuga, vanodya miriwo vanodya huwandu hweshuga seavhareji yeAmerica-anenge makirogiramu 100 pagore. Yakawanda yeshuga iyi inobva kune-high-fructose corn syrup, iyo inowanzowanikwa mune sodas uye juices.
Migumisiro yehutano yehuga yakawandisa haisi chokwadi "inotapira". Kufutisa kunogona kukonzera chirwere cheshuga, gomarara uye chirwere chemoyo. Mukuwedzera, hapana munhu anoda kupedza nguva yakawanda ari pachigaro chachiremba wemazino, achirwa nemaburi. Uye zvokudya zvine shuga yakawanda zvinowanzotsvikinyidza kunze michero iyoyo nemiriwo yaunogara uchiudzwa naamai vako nezvezvakanakira. Nzira yakanakisisa ndeyokudya shuga shoma sezvinobvira.
3. Zviyo zvese
Imwe dambudziko nevegan cookies muhwindo ivhu chena. Upfu chena ndicho chigadzirwa chinosara mushure mekugadzirwa kwegorosi uye bran uye utachiona, zvitubu zvezvizhinji zvefiber, antioxidants, mavitamini nemaminerari muzviyo zvose, zvakabviswa.
Saka, izvi zvigadzirwa zvinogadzirwa nemupunga chena uye hupfu chena (pasta, chingwa, nezvimwewo) zvakacheneruka zvekutevedzera zveakadaro "majenareta emagetsi" sezviyo. Edza kusarudza zvikafu zvakagadzirwa kubva muhura. Pamaresitorendi aunofarira ekuAsia, kumbira mupunga webrown; Idya zvakawanda zviyo zvezviyo uye pastas, uye yakawanda bhari, quinoa, amaranth, buckwheat, spelled, uye kamut. Chengeta zviyo muzvokudya zvako zvakakwana; brown inoshamisa.
4. Mafuta akanaka uye akaipa
Nepo vazhinji vanodya miriwo vachizvitutumadza nekudya kwavo kwakaderera kwemafuta emhuka, kudya kwavo kunogona kuve nemafuta akazara, kubva mumukaka nemazai, emichindwe nekokonati oiri, uye trans mafuta, kubva muchidimbu hydrogenated muriwo mafuta. Trans mafuta anowanikwawo mune zvakabikwa, margarine uye zvakakangwa. Mafuta akazara uye anotengesa zvakanyanya kuwedzera njodzi yechirwere chemoyo. Mafuta ane hutano zvakanyanya mafuta emuorivhi, mafuta ecanola, uye mafuta kubva kumaavocados, nzungu, uye mbeu.
Vegetarians vanofanirawo kuziva nezve omega-3 mafuta (ayo anowanzo kuwanikwa muhove). Omega-3 mafuta akabatanidzwa nengozi yakaderedzwa yechirwere chemoyo.
Vegan masosi echinhu ichi anosanganisira pasi flaxseed, hemp mhodzi, flaxseed mafuta, uye walnuts. Panzvimbo pemafuta-akakangwa eIndia masamosa kana miriwo yeChinese yakadirwa nemafuta, raira chingwa cheIndia chegorosi uye miriwo yeChinese yakabikwa ine muto wakasiyana. Vegan cookies inofanirwawo kutarisa.
5. Dzora kudyiwa kwezvokudya zvose zvakagadzirwa
Zvokudya zvakagadzikiswa zvine sodium yakawanda, shuga nemafuta uye zvakaderera muzviyo. Vazhinji vanodya miriwo vanofarira zvinotsiva soya zvenyama yakajairika senge chop, huku, uye bhekoni. Kungofanana nezvimwe zvakawanda zvekudya zvakagadzikiswa, zvikafu izvi hazvina huwandu hwakafanana hwekudya sechikafu chisina kugadzikiswa uye hazvifanirwe kuve chikafu mukudya. Edza kudya zvishoma zvakagadziriswa soy zvigadzirwa se tempeh, tofu, miso, shoyu, tamari, uye soy mukaka.
6. Kushandisa Mari Yakaringana yeTZLO
"Zvishandiso" zvine simba zvakanyanya mumuriwo "arsenal" inogona kunge yakasvibira mashizha mashizha. - zvine simba zvekuti vanokodzera chidimbu chavo: TZLO. Iri boka rinosanganisira sipinashi, makabheji, brauncol, mashizha emasitadhi, mashizha epinipi, mashizha ebhiti, uye broccoli.
Mazhinji mashizha ane mashizha ane mashizha akapfuma mune antioxidants, minerals, uye fiber, uye yakaderera zvikuru mumakori, shuga, sodium, uye mafuta. Kunze kwezvo, dzakachipa. Nhamba yeTGLO inopedzwa nevarimi inongowedzera zvishoma kudarika chiyero cheTGLO chinodyiwa nevasiri vegetarians - tiri kutaura pamusoro (inenge) 1/4 mukombe pazuva. Ichi chiyero chisina kukwana zvachose, zvisinei kuti ndezvipi zvimwe zvekudya zvinosanganiswa mukudya. Nenzira iyi, Vegetarians vanofanirwa kubhadhara zvakanyanya kuti vawedzere kutora kwavo maTZLO.
7. Nzvimbo Yakanaka Yezvicherwa SeCalcium, Iron, Iodine uye Zinc
Zvicherwa zvakaita se calcium, iron, iodine uye zinc inoita basa rakakosha mumiviri yedu. Vanobatsira kuvaka mapfupa akasimba, kudzivirira kupererwa neropa, kukurudzira thyroid basa, kutsigira immune system, uye kukurudzira kukura nekukura. Minerals iripo mune zvakawanda zvekudya. Kale, brauncol, tofu ine calcium sulfate, soy mukaka uye calcium-fortified juices, uye soya bhinzi zvakanaka manyuko e calcium. Bhinzi, girinhi, uye zviyo ndizvo zvinonyanya kuwanika iron kune vanodya miriwo.
Zvokudya zvakaita semaranjisi, matomatisi, necantaloupe zvine vhitamini C yakawanda: kana zvikatorwa nezvokudya zvine iron, kukwanisa kwemuviri kutora iron kunowedzera. Zvigadzirwa zvakadai tii, zvimwe zvinonhuwirira, kofi, uye zvigadzirwa zvemukaka zvinodzivirira muviri kubva pakusveta iron. Iron supplement inogona kudiwa, kunyanya kuvakadzi panguva yekuzvitakura uye pre-menopause.
Zvikafu zveVegan zvine huwandu hwakakura hweiodine inogumira kune yegungwa uye iodized munyu: Munyu wemugungwa nemunyu muzvikafu zvakagayiwa kazhinji zvine iodine isingaite. Vanhu vanodzikamisa huwandu hwemunyu mukudya kwavo vanofanirwa kutora huwandu hwakakwana hweiodine, iyo inogona kubva kune zvimwe zvekudya zvinowedzera kana gungwa.
Nzvimbo dzakanaka dzezinc bhinzi dzakaomeswa, oatmeal, germ yegorosi, nzungu, uye zvigadzirwa zvesoya. Adzuki bhinzi (azuki) nemhodzi dzenhanga zvinopa muviri kuwanda kwehuwandu hwekudya kwakakosha uku. Vegans vanofanira kuvavarira kushandisa zinc yakawanda kupfuura iyo RDA (Yakakurudzirwa Dosage yeChaiyo Nutrient (Bioactive Substance)) kutsiva kudyiwa kwe zinc kubva kune chikafu chinowanzo sanganisirwa mukudya kwevegan.
8. Vitamini D
Vitamin D inobata basa rakakosha mukuumbwa kwemapfupa, kudzivirira kenza, uye kunyura kwecalcium, kunyanya kana kudya kwecalcium kwakadzikira. MuCaucasus, huwandu hwakakwana hwevhitamini D hunogona kugadzirwa nekuisa maoko nechiso kuchiedza chezuva kwemaminitsi gumi nemashanu pazuva. Vanhu vakwegura, vanhu vane ruvara rweganda, uye vanhu vane ganda risingawanzosangana nechiedza chezuva vanoda mamwe manyuko evhitamini D, zvakadai sezvokudya zvakasimbiswa nevhitamini iyi uye zvokudya zvinovaka muviri zvirimo. Pasina kuwana vhitamini D yakakwana, tinomhanya munjodzi yeku "deboning" isu pachedu!
9. Vitamin B12
Vitamin B12 chinhu chakakosha chekudya chinodiwa nemuviri wemunhu mushoma.; zvisinei, kana ikashaikwa kubva pakudya kwako, zvinetso zvakakomba zvinogona kumuka. Iyi vhitamini inonyanya kukosha kune vacheche, vana, uye vakadzi vane pamuviri kana vanoyamwisa.
Vitamin B12 haiwanikwe yakasikwa mukudya kwezvirimwa, saka vegans vanofanirwa kuita kaviri kuedza kuisanganisira mukudya kwavo. Zvakavimbika zvisiri zvemhuka zvevhitamini B12 zvinosanganisira Red Star Vegetarian Tsigiro Sanganisa inovaka mbiriso, B12-yakasimbiswa zviyo nemukaka wesoya, uye zvekudya zvinowedzera zvine vhitamini iyi.
10. Kurovedza muviri
Kunyange zvazvo kurovedza muviri kwakanyatsobatanidzwa nengozi yakaderedzwa yezvirwere zvakasiyana-siyana uye hutano huri nani, vanodya miriwo vanonzwa nezvekuita maekisesaizi nenzira yakafanana nevasiri vezvinomera. Chirongwa chekurovedza muviri chikamu chakakosha chemararamiro ane hutano. Kuita maekisesaizi kwakabatana zvakananga nekuwanda kwemapfupa, izvo zvakakosha kupihwa ine mwero calcium kudya kunowanikwa kune vanodya miriwo.
Mhando nhatu dzemaekisesaizi dzinodiwa kuti uwane hutano hwese hwemuviri.: kusimudza uremu (kunowedzera kusimba kwemapfupa uye mhasuru), maitiro emwoyo (anosimbisa mwoyo uye kuderedza ropa), uye kutambanudza / kushanduka kwemaitiro (kunovandudza kuwirirana, kunoderedza ngozi yekudonha).
Zvinokwanisika kuwedzera hutano-hunosimudzira hunhu hwekudya kwemuriwo nekuita shanduko dzakakodzera kwairi. Zvichida nzira yakanakisa yekutevera kudya kwemiriwo ine hutano ndeyeKUVA ane hutano hwemuriwo anoziva uye anombundira maitiro ane hutano anofanirwa kutariswa zvakanyanya kana kuvandudzwa. Kana zvakakodzera, ona chiremba wezvekudya akanyoreswa kana chipangamazano.