Kudya kwevegan kuchiri kutorwa seimwe yehutano kune vanhu. Uyewo haisi nhau yekuti kudya kwezvirimwa kwakabatanidzwa nengozi yakaderedzwa yezamu uye colon uye rectal cancer, pamwe nechirwere chemoyo, chinobata vanhu vakuru vekuAmerica.
Zvokudya zvemuriwo zvinowanzopfuma mufiber uye zvimwe zvinovaka muviri zvakaita sevhitamini C, uye zvakare zvakaderera mumafuta, izvo zvese zvinovapa zvakanakira pane zvakajairwa kudya kwenyama nembatatisi. Uye kana mabhenefiti ehutano asina kukukwanira, nyanzvi yekemisitiri yezvakatipoteredza Dr. Dorea Reeser, muhurukuro yake ye "Science Behind Vegetarianism" paPhiladelphia Science Festival, akati kudya chikafu chemuriwo kunobatsira kuderedza kabhoni yako.
Izvi zvakaita kuti ndifunge kuti: zvinoita here munharaunda yedu ye “nyama” kuti tive muriwo wemunhu mumwe chete, tisingarevi mhuri yese? Ngationei!
Chii chinonzi vegetarianism?
Shoko rokuti “kudya mirivo” rinogona kuva nezvakawanda zvarinoreva uye richireva vanhu vakasiyana. Mupfungwa yakafara, munhu anodya miriwo munhu asingadyi nyama, hove kana huku. Kunyangwe ichi chiri icho chinonyanya chirevo, kune akati wandei ma subtypes ezvinomera:
- kueche: Vegetarians vanodzivirira chero zvigadzirwa zvemhuka, kusanganisira mukaka, mazai, uye dzimwe nguva uchi.
- Lactovegetarians: Usasanganise nyama, hove, huku uye mazai, asi shandisa zvigadzirwa zvemukaka.
- Lacto-ovo vegetarians: Usasanganise nyama, hove nehuku, asi shandisa zvigadzirwa zvemukaka nemazai.
Pane ngozi yeutano here?
Njodzi dzehutano kune vanodya miriwo idiki, asi vegan, semuenzaniso, vanofanirwa kungwarira nezve mavhitaminzi B12 neD, calcium uye zinc. Kuti uve nechokwadi chokuti uri kuwana zvakakwana, idya miriwo yakasvibira yakawanda, inwa muto wakawedzerwa, uye mukaka wesoya—zvinopa calcium nevhitamini D. Nzungu, mhodzi, nyemba, uye tofu zvinhu zvakaisvonaka zvinobva muzvirimwa zvezinc. Vegetarian masosi evhitamini B12 akatinetsa kuwana. Mbiriso uye yakasimbiswa soya mukaka ndiyo yakanakisa sarudzo, asi funga kutora multivitamin kana kuwedzera kuti uwane B12 yaunoda.
Zvinodhura here kuva anodya miriwo?
Vanhu vazhinji vanofunga kuti mushure mekusiya nyama vachapedza zvakawanda pakudya. Vegetarianism hairevi zvakanyanya kukanganisa pacheki yako yegirosari. Kathy Green, Associate Produce Coordinator wedunhu reMid-Atlantic paWhole Food Markets, anopa matipi ekuti ungaderedza sei mitengo pamiriwo, michero uye zvimwe zvekudya zvemuriwo:
Tenga zvokudya mumwaka. Mitengo yemiriwo nemichero yakaderera zvakanyanya mumwaka, uye panguva ino ivo vakapfuma zvakanyanya mune zvinovaka muviri.
Edza usati watenga. Saka kakawanda ndaida kuedza chimwe chinhu chitsva, asi ndakasiya nokuti ndaisada kurasikirwa nemari kana ndisingazvifariri. Cathy anokurudzira kubvunza mutengesi kuti atore muenzaniso. Vazhinji vatengesi havakurambi. Vatengesi vemiriwo nemichero vanowanzova neruzivo uye vanogona kukubatsira kusarudza zvibereko zvakaibva (uye kunyange kupa nzira yekubika).
tenga wholesale. Iwe uchachengetedza zvakawanda kana iwe ukatenga michero nemiriwo muhuwandu. Chengetedza mapuroteni akakwira zviyo sequinoa nefarro, uye edza bhinzi dzakaomeswa nenzungu sezvo dzine mapuroteni akawanda. Paunoona kutengeswa kukuru kwemwaka nemwaka wemiriwo nemichero, unganidza, svuura uye woomesa nechando kuti zvizoshandiswa mune ramangwana. Kana yakaomeswa nechando, hapana chikafu chinorasika.
Ndeipi nzira yakanakisa yekuchinjira kukudya kwemuriwo?
Tanga zvishoma nezvishoma. Kufanana nemhando ipi neipi yekudya, vegetarianism haifanire kunge iri yese-kana-hapana. Tanga nekuita chimwe chekudya kwako zuva rega rega. Zviri nani kutanga shanduko nekudya kwemangwanani kana masikati. Imwe nzira ndeyekujoinha mauto (ini pachangu ndakasanganisirwa) eMeat Yemahara Muvhuro vatori vechikamu nekuita chitsidzo chekusadya nyama zuva rimwe pasvondo.
Unoda kumwe kurudziro? Kune huwandu hukuru hwemabikirwo asina nyama paPinterest, uye ruzivo runobatsira runogona kuwanikwa muVegetarian Resource Group kana Academy yeNutrition uye Dietetics.
Vegetarianism inogona kuva nyore uye isingadhuri. Edza zuva rimwe pasvondo kuti utange uye uzvione sekudyara muhutano hwako hwenguva refu.