Semavegan, tinodzikisira kukanganisa kwakananga kwezvirwere zvemhuka, zvirwere zvinozivikanwa uye zvisingazivikanwe. Pakave nenzufu dzinopfuura zana dzakabatanidzwa nekudyiwa kwenyama yemombe ine spongiform encephalopathy, uye hapana anoziva kuti vangani zvimwe zviitiko zvakadaro zvichawanikwa mune ramangwana. Kunze kwekunge chirwere chemombe chinopenga chave chimwe chehosha huru dzehutano hweveruzhinji muzana ramakore rechi100, inongove nyaya yerombo.
Kudya kwemiriwo kunofarirwa nekuda kwekuderera kwayo kwemafuta akazara, izvo zvinotungamira kuderera kwecholesterol mazinga. Yakakwira cholesterol chinhu chikuru chengozi yekuvandudza chirwere chemoyo. Kuderedza cholesterol mazinga kunogona kuderedza kufa kwese nekudzikisa njodzi yechirwere chemoyo. Kuwedzera kungangoita kwehupenyu hunotarisirwa kunokosha.
Kuve vegan kunobvumira vanhu kushandisa ivhu shoma kugadzira chikafu, kusunungura ivhu remiti uye zvirimwa zvesimba kudzikisa mwero wekudziya kwepasi uye kupa nzvimbo yekugara kune mamwe akawanda marudzi atinogovana nawo pasi rino. Strict vegetarianism inobatsira kune hutano hwevanhu, mhuka uye pasi rose. Vese vegans vanofanirwa kudada neizvi.
Kudya kwemiriwo kune simba guru rekutsigira hupenyu hurefu, hune hutano uye hunogutsa, asi kudya kwemiriwo kusina kuenzana hakuzosimudziri hutano hwakanaka. Hazvishamisi kuti vanhu vanoenda vegan havanzwi sezvavaitarisira uye vanomhanyira kudzokera kune omnivore kana lacto-ovo kudya.
Kazhinji vanhu ava vaitevera kudya kwainyatsozivikanwa kwaigona kuvandudzwa zviri nyore nekuwedzera kudya kwakakodzera mumiti. Saka, zvakakosha kuti nyaya dzekudya dzakakosha dzinyatsotsanangurwa kuitira kuti vegans vagone kuronga chikafu chinonyatso kusimudzira hutano pamatanho ese ehupenyu. Hutano hwakanaka hwevegans hunogona kukurudzira vamwe kuti vave vegan - ichi ndicho kiyi yekubvisa kushungurudzwa kwemhuka.
Yakawanda yesainzi yezvinovaka muviri inotarisisa hutano hweomnivores, saka zvayawana uye mhedziso zvinoda dudziro kana zvichizobatsira kune vegans. Mamwe mashoko haadi kududzirwa. Zviyo nenzungu zvakanaka kune hutano. Vitamin C yakanaka kwauri. Idya michero nemiriwo yakawanda. Zvese izvi inhau dzakanaka kune vegans.
Mamwe mazano esainzi haaite seanoshanda kunyanya kune vegans, kana kutopesana nemisimboti yeveganism. "Folic acid inodzivirira kuremara kwekuzvarwa uye inotsigira hutano hwemoyo." Asi vegans havawane yakawanda ye folic acid kubva mugirinhi nebhinzi here? "Idya hove, kunyanya hove dzine mafuta, kuti uwane hutano hweomega-3 mafuta." Ko kudya kwemuriwo hakugone kuve neutano hwakanyanya here? Muzviitiko zvese izvi, kune ruzivo rwakanaka uye runobatsira kune vegans, asi isu tinofanirwa kuchera zvakadzika.
Folic acid inodzivirira kuremara kwekuzvarwa uye inogona kuvandudza hutano hwemoyo. Inoita izvi nekudzikisa mwero wemuviri wekemikari ine chepfu inonzi homocysteine. Vegans vanowanzodya zvinopfuura zvakakwana folic acid. Vegans vanosarudza chikafu chisina kugadziridzwa, kusanganisira miriwo yakasvibira uye nyemba, saka vanowana yakawanda folic acid.
Nekudaro, mavegan akawanikwa aine mazinga epamusoro ehomocysteine kupfuura vanodya nyama. Mune vegans vasingatore B 12 neyakasimbiswa chikafu kana kuwedzera, yakaderera B 12 mazinga ndiyo inonyanya kukonzera yakakwira homocysteine. Nokudaro, zvakakosha kuti vegans vatore zvakakwana B 12. Inenge 5 kusvika ku10 mcg pazuva reB 12 yakakwana kuderedza mazinga ehomocysteine uye kuderedza njodzi yehomocysteine-yakabatana nekuremara kwekuberekwa uye chirwere chemwoyo.
Iyi dhizimusi yakawanda kupfuura inodiwa kudzivirira zviratidzo zvekare zveanemia uye matambudziko ehurongwa hwetsinga. 5mcg yevhitamini B12 inogona kuwanikwa zviri nyore kubva kune mbiriso yekudya uye B12 yakasimbiswa chikafu kana kuwedzera. Mapiritsi akawanda eB12 ane zvakawanda kupfuura 10 micrograms. Iyo piritsi inogona kupatsanurwa kuti ipe iyo inodiwa zuva rega rega nemutengo wakaderera. Kutora imwe yepamusoro yepiritsi kamwe pavhiki kuchava nemigumisiro yakaipisisa, sezvo zvishoma B12 ichabatwa nemuviri.
Saka mafuta ehove anodiwa here kuti uwane omega-3 fatty acids? Nhau dzakanaka ndedzekuti zvirimwa zvinewo omega-3 fatty acids. Uyezve, omega-3s inogadzirwa nezvirimwa, kwete hove yemafuta omega-3s, yakawanikwa seyo nzira inoshanda yekudzivirira kudzoka kwekurohwa kwemoyo. Nhamba yezuva nezuva yemafuta anokosha omega-3 inowanikwa mu teaspoon yemafuta eflaxseed. Kufa kwevanhu vari pasi pemakore makumi matanhatu vanoishandisa kunoderedzwa ne60%, kunyanya nekuda kwekuderera kwenhamba yekurwadziwa kwemoyo. Kuwanda kwegomarara kuri kudererawo.
Nhau dzakaipa ndedzekuti kudyiwa kwakanyanya kweomega-6 fatty acid, linoleic acid, kunovhiringa kutorwa kweomega-3 fatty acids inodiwa nemuviri wako. Vegans vanodya akawanda omega-6s kupfuura omnivores (kaviri kusvika katatu kupfuura). Vegans vaizobatsirika nekudzikisira kwavo maomega-6 fatty acids nekufarira mafuta emuorivhi, hazelnuts, maarmonds, cashews nemaavocado uye kudzikisira sunflower, safflower, chibage uye sesame mafuta. Vegans vanofanira kuwedzera yavo omega-3 kudya. A teaspoon yemafuta eflaxseed pazuva inopa huwandu hwakakodzera hweomega-3s. Miriwo yakasvibira nebhinzi zvakare manyuko akanaka e omega-3s.
Pane zvimwe zvina zvinovaka muviri zvakakodzera kutaurwa. Kushaikwa kweIodine ndicho chikonzero chikuru cheIQ yakaderera pasi rose uye inogona kuve nemhedzisiro yakaoma kune vana vari pasi pegore uye zvakare vasati vazvarwa. Kushaikwa kweiodine kunobatsirawo mukusashanda zvakanaka kwethyroid, izvo zvinogona kukonzera matambudziko mazhinji ehutano gare gare muhupenyu.
North America iri kuyedza kudzivirira kushomeka kweiodine kuburikidza nekushandisa munyu une iodized. Iyo UK neIreland vanovimba neiyo iodine mumukaka, iyo iodine yemukati inowedzerwa neiyo iodized supplement mukudya kwezvipfuyo. Iyo yakakurudzirwa kutora iodine ndeye 150 mcg pazuva; vakadzi vane pamuviri uye vanaamai vanoyamwisa vanoda yakawanda yeiodine. Kunyanya kudyiwa kweiodine kunogona kuva nemigumisiro yakaipa, saka iyo yakakwana yekutora iri pakati pe150 ne300 micrograms yeiodine pazuva. Vegans vanogona kuwana iodine kubva kune zvinowedzera kana kelp. Nehurombo, iyo iodine yemukati yemhando dzakawanda dzealgae inosiyana zvakanyanya, saka marudzi mashoma chete ndiwo anovimbika eiyo iodine. Brown algae (kombu) ine iodine yakawanda. Kanenge kaviri pavhiki, unofanira kudya zvokudya zvine ayodhini.
Selenium inoshomekawo mukudya kwemuriwo. Selenium inobatsira zvakanyanya kune immune system uye ine simba rekurwisa cancer. Vegan inoda 40-50 micrograms yeselenium pazuva. Inenge 200 mcg ye selenium pazuva inodiwa kudzivirira kenza. Selenium kunwa mumadhora anodarika 400 mcg pazuva hazvidiwe. Imwe nzungu yeBrazil ine 70 micrograms yeselenium, saka nzungu mbiri dzeBrazil pazuva dzinokuchengetedza kubva mukushaikwa kweselenium. Nzungu dzeBrazil dzinewo zvidiki zve radium uye barium. Izvo hazvina kunaka, asi vegan selenium supplements inowanikwa nyore kune avo vanosarudza imwe sosi.
Vitamin D inowanikwa muchiedza chezuva inogona kuchengetwa mumuviri kwemwedzi inoverengeka, asi munyika dzakaita seUK, hakuna zuva rakakwana kuti rigadzire vhitamini D kubva muna Gumiguru kusvika Kukadzi, zvichikonzera kushaikwa kwevhitamini D. Izvi zvinoshanda kune vese vegans, vasingatore zvokudya zvakasimbiswa kana zvokuwedzera. Ichi ndicho chikonzero chakakomba chekunetseka, kudya kwevegan munguva yechando hakubatsiri kuhutano hwemapfupa, kunyanya kana kudya kwe calcium kusina kukwana.
Kudya kwakaderera kwevhitamini D kunowedzera njodzi yechirwere che autoimmune nekenza, kunyangwe izvi zvisati zvanyatso kuratidzwa. Vegans vanofanira kutora anenge 5 micrograms yevhitamini D 2 (ergocalciferol) pazuva kubva muna Gumiguru kusvika Kukadzi (D 3 inotorwa kubva mumvere dzemakwai) kana kutora zororo rechando vonanga kumaodzanyemba kuti vawedzere mavhitamini D avo masikirwo. Vegans vakura uye vegans vasingawane chiedza chezuva vangada 15 mcg pazuva. Vitamin D 2 inogona kuwanikwa kubva kune zvakasimbiswa chikafu.
Calcium inhaurirano yekudya kune vegans nekuda kweiyo indasitiri yemukaka inoshingirira uye yakundikana kuedza kutiita kuti titende kuti zvigadzirwa zvemukaka ndizvo zvakanakisa sosi yecalcium yehutano hwemapfupa. Muchokwadi, pamusoro pemamiriyoni emakore ekushanduka-shanduka, madzitateguru edu akawana huwandu hwakawanda hwecalcium kubva kune zvekudya zvemusango.
Zvinosuruvarisa, zvizhinji zvemiti yemusango hazviwaniki nyore, uye zvokudya zvemazuva ano zvezvirimwa zvine calcium shoma, pamwe chete nezvimwe zvakawanda zvakakosha zvekudya zvakadai se potassium, magnesium, uye vitamin C. Vitamin C, potassium, uye magnesium inokosha kune utano, kusanganisira utano hwemapfupa edu.
Yakawanda sei calcium inoda munhu? Izvi zvinokakavadzana, asi iyo yakakwana yekudya haigone kuve isingasviki 800 mg pazuva kune vanhu vakuru, uye kupfuura 1300 mg pazuva kune vachiri kuyaruka panguva yekukura kwepamusoro. Uchapupu hwesainzi hunoratidza kuti calcium inodya inopfuura 2000 mg pazuva inogona kukanganisa kubatwa kwe magnesium, kunyanya kana chikafu chine phosphorus yakawanda.
Zvigadzirwa zvemukaka zvakagadziriswa sechizi hazvisi izvo zvakanakisa zvecalcium kana zvichienzaniswa nemiriwo yemashizha egirinhi nekuti ine sodium yakawanda, iyo inowedzera calcium leaching kubva mumuviri. Mukaka wakagadzirwa ne Retinol unogadzirwa kuSweden, USA nedzimwe nyika. Pane humwe humbowo hunoratidza kuti Retinol inokurumidza kuparara kwemapfupa kune vakwegura uye inogona kusanganiswa nehuwandu hwehuwandu hweosteoporosis muSweden neNorway.
Vegan vanodya chikafu chakapfuma mucalcium havana matambudziko aya. Miriwo yemashizha yakasvibira yakapfuma mu calcium ndeye mashizha echirimo, makabheji, mashizha emasitadhi, sipinashi, rhubarb, beet mashizha. Calcium-fortified soy mukaka ine inenge 300 mg yecalcium pagirazi. Zvinokurudzirwa pamusoro apa hazvina kuoma kuita. Hazvifanirwe kukanganwa kuti kudya kunongova chinhu chimwe chete chekusimudzira hutano. Iwe unofanirwa kuisa simba rako mune izvo zvakakosha kwauri, mukupedza nguva neshamwari nemhuri, kurovedza muviri nguva dzose. Kuzorora kwakakwana kunokoshawo.