Vegetarianism uye chimiro chayo chakanyanyisa - veganism - inogona kubatsira uye inokuvadza muviri. Sezvimwe zvese, nzira yekunzwisisa inodiwa pano. Zvakakodzera here kuti titange munzira iyi uye ndeapi misungo yakatimirira? Maonero enyanzvi kubva kuHarvard achakubatsira iwe kusarudza uye kuwana iyo yakanyanya bhenefiti kubva kune yakadaro yehutano system.
Vegetarianism ine vatsigiri vakawanda uye vanopikisa. Kana tikafunga kushandura chikafu chekudyara uye kutsiva nyama nehuku mukudya kwedu ne tofu nenzungu, isu tinofanirwa kunyatso ongorora zvese zvakanakira uye zvakaipira zvekudya kwezvirimwa, batanidza izvi nemamiriro edu uye kugona kwedu, uye ive shuwa yekubvunza nyanzvi. . Zvinonyanya kukosha kuita izvi kune vanhu vakura.
Kuchinja kamwe kamwe kune imwe nzira yekudya kunovaka muviri kunogona kuunza hutano hwakanaka pane kukuvadza. Yakawanda sei mapuroteni emhuka anogona kubviswa kubva mukudya kuti urege kuzvikuvadza? Masayendisiti kubva kuHarvard University vakadzidza nyaya iyi uye vakagovera zvimwe zvinobatsira zvakawanikwa.
Zvakanakira Vegetarianism
Pane zvakawanda zvingasarudzwa zvekudya kwemuriwo. Vatatu vavo vanonyanya kufarirwa:
- pescatarian chikafu chinokutendera kuti udye hove nehove dzegungwa,
- chikafu cheovo-lacto-vegetarian chinosanganisira zvigadzirwa zvemukaka nemazai,
- Chikafu chevegan hachisanganisire chikafu chemugungwa, mukaka, kana zvimwe zvigadzirwa zvemhuka.
Zvose zvingasarudzwa zvinowanzobatanidza kudya kwakapfuma mumichero, miriwo, nyemba, zviyo, nzungu, mhodzi, uye mafuta ane utano. Izvi zvinogadzirwa nemishonga zvine:
- akawanda akawanda e antioxidants ane anti-inflammatory properties uye anogona kusimudzira hutano,
- fiber yakawanda, iyo inobatsira kudzivirira kuvimbiswa, inoderedza LDL - "yakaipa cholesterol", inodzora shuga yeropa uye uremu,
- yakaderera mumafuta akazara kana ichienzaniswa nekudya kusiri kwezvinomera.
Zvakanakira zvekudya zvakadaro zvakagara zvichiongororwa uye zvakanyorwa: mukana wakaderera wekukura chirwere chemoyo, chirwere cheshuga, kufutisa, kenza, BP.
Asi mufananidzo wacho hauna kunyatsojeka. Semuyenzaniso, chidzidzo chakaburitswa munaGunyana 2019 chakawana kuti pamwe nekudzikira kwechirwere chemoyo, vanodya miriwo vaive nehuwandu hwehemorrhagic (kubuda ropa) sitiroko zvichienzaniswa nevanodya nyama: zviitiko zvitatu pa1000 vanhu vanopfuura makore gumi. Zvimwe zvidzidzo zvakawanda hazvina kuona njodzi yakadaro.
Kufanonyeverwa kunoiswa pamberi
Tichifunga kuti chikafu chezvirimwa chine hutano pane chikafu chemhuka, isu tinofanirwa kutevedzera vegan kudya here? Nehuwandu huri kukura hwezvigadzirwa zvevegan zvave kutengeswa muzvitoro uye zvinopihwa mune mamwe maresitorendi, isu tinofanirwa kutarisisa nyaya iyi.
Izvo hazvinyatso kujeka kana chikafu chevegan chinopa zvakatowanda mabhenefiti pane kushomeka kwekudya kwemuriwo. "Kugara pakudya kwevegan kwenguva refu kunogona kuve kwakaoma," akadaro Katie McManus, mutungamiriri wezvekudya kunovaka muviri paHarvard University Women's Hospital.
Saka, ongororo ichangoburwa yakaratidza kuti kana zvasvika kune huwandu hwema antioxidants uye omega-3 fatty acids muropa, iyo vegan yekudya inokwirisa zvishoma kune pescatarian uye ovo-lacto-vegetarian, uye zvakanyanya kunyanya kudya kwenyama. Zvisinei, ichi chidzidzo chimwe chete kusvika zvino. Uye asati ataura zvaanenge awana, pane caveat yekufunga nezvayo: "Zvidzidzo zvizhinji hazvipatsanure kudya kwevegan nevegetarian, saka isu hatina data rakakwana rekuzvienzanisa."
Pane kushushikana pamusoro pekutenda kuti kudya kwevegan kunouya nenjodzi dzehutano, kunyanya kune vakura. Sokutaura kunoita Cathy McManus, kana munhu aramba zvinhu zvemhuka, zvinogona kushayikwa mune zvimwe zvinovaka muviri, zvakadai se:
- calcium. Izvo zvakakosha kune akawanda mabasa, kunyanya hutano hwemapfupa, mazino, moyo, tsinga, uye ropa.
- Mapuroteni. Inodiwa kuvaka tsandanyama, bhonzo uye ganda, kunyanya patinenge tichikura uye kurasikirwa nemhasuru nemapfupa uye kupora kweronda kunowedzera kuoma.
- Vhitamini B12. Kuuya chete kubva kune zvigadzirwa zvemhuka, zvakakosha kuDNA yedu, kuumbwa kwemasero matsvuku eropa, kukura kwesero idzva, glucose metabolism, uye kuchengetedza kwetsinga.
Mukuwedzera, kana uchitevera kudya kwakasimba, kukanganisa kwekoriori kunogona kuitika, uye kana iwe usingapi muviri wako mafuta akakwana, njodzi yekugara kuneta kana kupera kwakanyanya.
Chii chingaitwe
"Paunosarudza kudya kwezvirimwa, unofanirwa kungwarira uye kuve nechokwadi kuti unowana macalorie akakwana uye zvinovaka muviri," anotsanangura kudaro McManus.
Heano maitiro ekutenderera neanogona kukanganisa echikafu chevegan, kana chero imwe mhando yemuriwo.
Dzivisa kushomeka kwecalcium. Nyanzvi dzinokurudzira kudya kudya kwezvirimwa zvakapfuma mu calcium: maarmond, mashizha ane rima - kabichi, sipinashi, maonde, tofu, maranjisi. Orenji yepakati nepakati ine 50 mg yecalcium, ukuwo kapu yekabichi yakabikwa ine 268 mg. Iwe unofanirwa kuvavarira kuwana 1000-1200 mg yecalcium pazuva.
Wana mapuroteni akakwana. Nokuda kweizvi, iwe unofanirwa kusarudza mapuroteni ane hupfumi hwemiti yezvokudya: soy products - tofu, edamame bhinzi, tempeh (yakaviriswa soya chigadzirwa); nyemba - bhinzi, nyemba; nzungu - walnuts, maamondi, chia mbeu; Spirulina iblue kana green algae. Semuenzaniso, kapu yebhinzi yemumagaba ine magiramu makumi maviri emapuroteni, mbeu dzechia dzinenge 20 magiramu emapuroteni pa15,1 magiramu echigadzirwa, uye mhodzi dzesunflower dzinenge dzinenge 100 magiramu pa20,1 magiramu. Munhu anoda 100 magiramu eprotein pazuva pakirogiramu yehuremu hwemuviri.
Dzivirira kushaikwa kwevhitamini B12. Kuti uite izvi, iwe unofanirwa kudya chimwe chinhu chine vhitamini B12, seyakasimbiswa yemiti-yakagadzirwa nemukaka, senge almond kana soy mukaka, kana zviyo zvakasimbiswa. Kathy McManus anoti akawanda dieters anofanirwa kutora yakawedzera B12 muchimiro chezvekudya zvekuwedzera kana uchidya. Anopawo zano rekushanyira chiremba uye kugara achiongorora huwandu hwevhitamini B12 muropa.
Kutangira papi?
Chokutanga pane zvose, unofanira kubvunza chiremba wako, uye wozotsvaka mazano emuongorori wezvokudya uyo achakubatsira kugadzirisa chirongwa chekudya kune zvaunoda uye unhu hwako.
Nyanzvi kubva kuHarvard Medical School inokurudzira kubatanidza zvikafu zvezvirimwa zvakasiyana kuti uwane mavhitamini akawanda uye zvinovaka muviri. Semuenzaniso, kugadzirira soups, saladi uye smoothies kubva kunhamba yakawanda yezvigadzirwa.
Zvinonyanya kukosha kuchinja kune kudya kutsva zvishoma nezvishoma. "Pakutanga, rega nyama tsvuku, ipapo yehuku, uye ipapo zvigadzirwa zvemukaka nehove," anopa zano Katie McManus.
Muzivi Lao Tzu akapokana kuti sage inonzvenga zvese zvakanyanyisa. Kutanga chimwe chinhu chitsva, zvakakosha kuita zvishoma nezvishoma, kudzivirira sarudzo dzakasimba uye kusvetuka kamwe kamwe. Paunosarudza kudya kwezvinomera kuti uvandudze hukama hwakanaka, zvakakosha pane imwe neimwe nhanho kuti urambe wakateerera kuti muviri unopindura sei kune iyi "innovation".