Mikana yekuti iwe wakanzwa zvakawanda zvenharo dzinoitwa mukufarira veganism uye kudya-kwekudyara. Nezvikonzero zvakasiyana, vanhu vakasiyana vanokurudzirwa uye vanotanga kuita shanduko muhupenyu hwavo.
Kana uri munzira yekudya kwemuriwo, kana kungofunga nezvazvo, hedzi mhinduro gumi neina kumubvunzo wekuti “sei” unogona kukubatsira kuita sarudzo yakanaka!
1. Deredza njodzi yechirwere chemoyo uye nyora 2 chirwere cheshuga
Zvirwere zvakakurumbira munguva yedu chaizvoizvo hazvisi zvomusikirwo kuvanhu. Uyezve, kuvharika kwetsinga kunotanga pazera rekutanga (anenge makore gumi).
Kunyange masangano makuru ezvoutano anobvuma kuti zvigadzirwa zvemhuka, zvakapfuma mumafuta akazara necholesterol, ndizvo zvinokonzera hosha yemwoyo nechirwere cheshuga. Chikafu chinodyarwa-chinodyarwa hachingobatsiri tsinga dzedu chete, asi kunyange kudzorera rudzi rwechipiri chirwere cheshuga.
2. Kurapa nekupedza zvimwe zvirwere
Hutano ndicho chinhu chedu chakanyanya kukosha. Chero mukana wekudzikisa njodzi yechirwere chero chipi zvacho uye kubatsira muviri kupora unofanirwa kutorwa zvakanyanya. Vegans dzakaratidzwa nesainzi uye nekiriniki kuti dzideredze njodzi yesitiroko, Alzheimer's, cancer, yakakwira cholesterol-inoenderana nezvirwere, nezvimwe.
Chikafu chinodyarwa chirimwa kazhinji chinotonyanya kushanda kupfuura mishonga uye kuvhiyiwa. World Health Organization yakazivisa kuti nyama yakagayiwa inokonzera kenza, uye bhuku rinonzi The China Study rinonyatsoratidza kubatana kuri pakati pecasin (protein yemukaka) negomarara.
3. Ita mutete
Vegans ndiro chete boka revanhu vane yakajairika body mass index (BMI). Kudya zvakawanda zvezvigadzirwa zvemhuka kunobatsira kuwedzera kweBMI. Hongu, chikafu chakadaro hachina makhahydrates, asi chine mafuta. Mafuta ane macalorie akawanda uye ari nyore kuchengeta mumuviri pane macalories anobva kumacarbohydrates. Pamusoro pezvo, kuwanda kwezvigadzirwa zvemhuka kunoita kuti munhu adye zvakanyanya paanenge achigona kurodha ndiro dzavo nemuriwo achiramba akaonda. Uyewo, kukura-kukurudzira mahomoni anowanikwa mune zvigadzirwa zvemhuka, izvo zvisingabatsiri kwatiri zvachose.
4. Ratidza mutsa netsitsi kuzvisikwa zvinonzwisisa
Kune vamwe vanhu, nharo dzetsika dzinotsigira veganism hadzina kusimba, asi iwe unobvuma kuti mutsa haumbofi wakanyanya kana kusafanira. Kuponesa upenyu hwomumwe munhu asina mhaka nguva dzose ndicho chinhu chakanaka chokuita. Nehurombo, kune mishandirapamwe yakakura kutenderera pasirese nemaindasitiri enyama nemukaka anoshandisa mifananidzo yemhuka dzinofara pamapakeji, nepo chokwadi chakanyanya hutsinye. Chii chinogona kuva nehunhu mukupfuya mhuka?
5. Zviwanikwa zvishoma uye nzara
Vanhu pasi rose vanomanikidzwa kutambura nekuda kwekudiwa kukuru kwezvigadzirwa zvemhuka. Sei? Nhasi tine chikafu chinokwana 10 bhiriyoni, kune 7 bhiriyoni pasi rose. Asi zvakaonekwa kuti chikamu che50% chezvirimwa zvepasi rose zvinodyiwa nemhuka dzemumaindasitiri… Nechikamu che82% chevana vanogara pedyo nezvipfuyo vachiziya nenzara nekuti nyama inogadzirwa munzvimbo idzi inotumirwa kunyika dzepasi rose kuti vanhu vadye. buy.
Funga nezvazvo: inenge 70% yezviyo zvakarimwa muUnited States chete zvinoenda kuzvipfuwo - zvakakwana kudyisa vanhu mamiriyoni mazana masere. Uye izvi hazvireve nezvemvura, iyo inoshandiswa muhuwandu hwakawanda pakugadzirwa kwezvigadzirwa zvemhuka.
6. Zvigadzirwa zvemhuka "zvakasviba"
Nguva dzose munhu paanogara patafura ine nyama, mazai kana mukaka, anodyawo utachiona, mishonga inorwisa mabhakitiriya, ma<em>hormone, ma<em>dioxin uye twumwe twuchetura hunogona kukonzera matambudziko eutano.
Izvi zvinogona kutungamira kune chepfu yechikafu, anopfuura mamirioni makumi manomwe neshanu ezviitiko zvinoshumwa gore rega. 75 yavo inoguma norufu. Iyo USDA inoshuma kuti 5% yezviitiko zvinokonzerwa nenyama yemhuka yakasvibiswa. Kushandiswa zvisina kufanira kwemishonga mumapurazi efekitari kwakakurudzira kugadzirwa kwemhando itsva dzemabhakitiriya asingaurayiwi nemishonga. Inoshandiswawo zvakanyanya mushonga unorwisa mabhakitiriya roxarsone, une huwandu hwakawanda hwemhando yecarcinogenic yearsenic.
Mahomoni anowanikwa muzvigadzirwa zvemhuka anogona kukonzera kenza, gynecomastia (kukura kwemazamu muvarume), uye kufutisa. Kunyangwe iyo label "organic" ine basa diki.
7. Vanhu havadi zvigadzirwa zvemhuka
Kuuraya hakuna basa uye utsinye. Tinozviita nekuda kwekunakidzwa uye tsika. Hapana humbowo hunoratidza kuti vanhu vanoda kudya nyama, mukaka nemazai kuti vave neutano hwakanaka uye vabudirire. Zvakapesana zvikuru. Aya ndiwo masikirwo anoitwa vanhu vechokwadi vanodya nyama seshumba kana mapere. Asi biologically hakuna kumwe kudya kwavo, isu vanhu tichidaro.
Ngatisakanganwe kuti isu hatisi mhuru dzinoda mukaka waamai vavo, uye hatifaniri kudya chero imwe secretion kunze kwemukaka waamai vedu (uye chete mumakore ekutanga ehupenyu). Zvinoenda pasina kutaura kuti mhuka hadzidi kufa, dzinoda uye dzinokoshesa hupenyu. Uye isu, zvinosuruvarisa, tinovaona se "mhuka dzepurazi", boka risina chiso, pasina kufunga kuti ivo, chaizvoizvo, vakafanana nekatsi nembwa dzedu. Kana tikanzwisisa kubatana uku uye totora matanho akakodzera, tinogona pakupedzisira kuwiriranisa zviito zvedu nehunhu.
8. Chengetedza zvakatipoteredza uye kumisa kuchinja kwemamiriro ekunze
Inenge 18-51% (zvichienderana nenharaunda) yekusvibiswa kwe technogenic inobva muindasitiri yenyama, iyo inotungamira kukurumidza kukura kwekugadzirwa kwekurima, zvichiita kuti greenhouse effect.
1 pondo yenyama yakaenzana ne75 kg ye CO2 emissions, izvo zvakaenzana nekushandisa motokari kwemavhiki matatu (avhareji CO3 emissions ye2 kg pazuva). Mhuka dzomusango dzinotambura nemigumisiro yacho. Kutsakatika kukuru kwezvipenyu kunobata 3% yemhuka dzose dzinoyamwisa, 86% yemhuka dzinorarama panyika pano pasi uye 88% yeshiri. Vazhinji vavo vakatarisana nenjodzi huru yekutsakatika munguva pfupi iri kutevera. Zvinogoneka kuti panosvika 86 tichaona makungwa asina chinhu.
9. Edza zvitsva zvinonaka
Wakamboravira "Buddha ndiro" here? Zvakadini nequinoa saladi kana burgers neblack bean patty? Kune marudzi anodarika makumi maviri emiti inodyiwa pasi rose, idzo dzinenge 20 dziri mudzimba nekugadziriswa. Pamwe hauna kumboedza hafu yavo! Mabikirwo matsva anowedzera mhedziso, achiunza mufaro kune kuravira uye nemuviri. Uye kune mukana wakakura wekuwana ndiro dzaungadai usina kumbofunga nezvazvo.
Kubika pasina mazai? Banana, mhodzi dzeflakisi uye chia zvinotsiva zvikuru. Cheese pasina mukaka? Kubva ku tofu uye nzungu dzakasiyana-siyana, unogona kuita imwe nzira iyo isina kuipa kupfuura yekutanga. Mumwe anofanirwa kutanga kutarisa, uye maitiro aya achakusimbisa iwe!
10. Wana muviri
Vanhu vazhinji vanotya kurasikirwa nemhasuru kana vakasiya zvigadzirwa zvemhuka. Zvisinei, nyama nezvinogadzirwa nemukaka zvakaoma kugaya, zvichitora simba rakawanda uye zvichiita kuti munhu anete uye arare. Chikafu chevegan hachizombokutadzisa kusvika pazvinangwa zvako zvekusimba uye chinogona kukupa simba uye simba. Tarisa vatambi venyika! Mutambi wetsiva ane mukurumbira Mike Tyson, mutambi wetenisi Sirena Williams, mumhanyi wemujaho uye munhandare Carl Lewis - vanhu ava vakawana kukwirira kwakakosha mumitambo vasina kudya chikafu chemhuka.
Iwe haufanirwe kutarisa mapuroteni ako ekudya sezvinofungwa nevanhu vazhinji. Zvese zvigadzirwa zvezvirimwa zvine iyo, uye puroteni iyi zvakare yakanyanya kunaka. 40-50 magiramu pazuva anogona kuwanikwa nyore kubva miriwo yakasvibira, zviyo zvakakwana, nyemba, nzungu, uye mbeu. Mupunga une 8% protein, chibage 11%, oatmeal 15%, uye legumes 27%.
Uye zvakare, zviri nyore kuwana tsandanyama nekudya kwezvirimwa, sezvo mapuroteni anomera ane mafuta mashoma pane zvigadzirwa zvemhuka.
11. Kuvandudza ganda uye kugaya
Nyaya mbiri idzi dzakadyidzana zvechokwadi. Kuvanhu vazhinji vane ganda rinoita mburwa, mukaka ndiye muvengi wavo mukuru. Sezvineiwo, vanachiremba vazhinji vanonyorera mishonga uye kurapwa kwehasha kuti vavandudze mamiriro eganda kana dambudziko riri muchikafu chatinodya. Yakave yakaratidza nguva nenguva kuti kudzivisa kudya kwemafuta kunoderedza acne.
Michero ine mvura yakawanda uye miriwo inogona kupa ganda rako kukurudzira kwehutano uye kupenya nekuda kwehuwandu hwazvo hwevhitamini nemamineral. Coarse fiber inobatsira kuvandudza kugaya, kubvisa chepfu. Bvumiranai, dambudziko rekugaya ndechimwe chekunzwa kusingafadzi. Saka wadii kubvisa?
12. Kuvandudza mafungiro ako
Kana munhu achinge abika nyama, anongotora mahormone ekushushikana anogadzirwa nemhuka pakuenda kunobaya, kusvika sekondi yekupedzisira yehupenyu hwake. Izvi chete zvinogona kuva nemigumisiro inokosha pamanzwiro. Asi handizvo zvoga.
Tinoziva kuti vanhu vanotevera kudya kwezvirimwa vanowanzova nemafungiro akagadzikana-kusanyanya kunetseka, kufunganya, kuora mwoyo, kutsamwa, ruvengo, uye kuneta. Izvi zvinokonzerwa nepamusoro pe antioxidant yemukati mukudya kwezvirimwa, kunyanya michero nemiriwo. Kusanganiswa nekudya kwakaderera-mafuta, izvi zvinogona kuva nemigumisiro inobatsira pahutano hwepfungwa. Zvikafu zvine hutano uye zvine carbohydrate, zvinosanganisira mupunga webrown, oats, uye rye chingwa, zvinobatsira kudzora mazinga e serotonin. Serotonin yakakosha zvikuru pakudzora manzwiro edu. Kudya kwezvirimwa kwakaratidzwa kubatsira kubata zviratidzo zvekuzvidya mwoyo uye kuora mwoyo.
13. Chengetedza mari
Chikafu chemuriwo chinogona kudhura zvakanyanya. Paunotarisa kudya kwako pazviyo, maruva, marimu, nzungu, mbeu, michero yemwaka nemiriwo, unogona kuderedza kudya kwako kwemwedzi nehafu. Zvizhinji zvezvigadzirwa izvi zvinogona kutengwa zvakawanda uye kuchengetwa kwenguva yakareba.
Iwe unopedza mari shoma kana ukaronga kudya kwako pane kubata kaviri cheeseburger uchimhanya. Iwe unogona kufunga nezve (kana kuwana) hombe dzakasiyana siyana dzebhajeti sarudzo dzekudya-dzakadyarwa! Chimwe chakanaka ndechekuti haufanirwe kushandisa mari yakawanda kune vanachiremba nemishonga, sezvo kudya kwezvirimwa kunogona kudzivirira uye kudzoreredza zvirwere zvisingaperi.
14. Ibva pane stereotype yekuti kudya miriwo kurambidzwa zvachose
Zvigadzirwa zvakawanda musupermarket ndezve vegan. Munhu wese anofarirwa neOreo makeke, nacho machipisi, masosi akawanda uye masiwiti. Kuwedzera uye kuwanda kwemiti-yakavakirwa mukaka, ice cream, nyama yesoya uye nezvimwe zviri pamusika gore rega! Kusagadzirwa kwemukaka kuri kukura nekukurumidza!
Maresitorendi akawanda ari kupa vegan uye vegetarian menyu, zvisinei nefomati. Hapasisina dambudziko nezvokudya munzvimbo dzevanhu, asi zvino mumwe mubvunzo unomuka: "Uye chii chekusarudza kubva pane izvi zvakasiyana-siyana?". Asi iyo inyaya yakasiyana zvachose.