Kana zvasvika pakupa zano rekudya kune vanodya miriwo, vazhinji vanodya nyama vanozviona senyanzvi mumunda. Asi kazhinji izvi hazvisizvo. Kutaura zvazviri, vashomanana ndivo nyanzvi munyaya iyi.
Mapuroteni (kana mapuroteni) ndiwo anonyanya kunetseka nevanhu vanozove vanodya miriwo. Vanaamai vanonetsekana vanababa vanotaura rudzi urwu rwemutsara: "Asi ko nezve squirrels?" sokunge kuti chinhu chacho chainetsa kuwana semadhaimani. Iwe haufanirwe kunetseka nezvekushaikwa kweprotein. Muchokwadi, unenge uchimhanya kubva kumvuu yakashatirwa mumugwagwa wako wega pane kutsvaga mudyandisi ane nzara yeprotein. Protein inodiwa nekuti inokurudzira kukura. Inokurudzira kuporeswa kwemaronda uye inobatsira kurwisa zvirwere. Mashoko akanaka ndeokuti zvinenge zvese zvekudya, kusanganisira michero nemiriwo, zvine mapuroteni. Legumes ndiyo yakanyanya kunaka mapuroteni. Izvi zvinosanganisira chickpeas nenyemba pamwe chete nedzimwe nhengo dzese dzemhuri yema legume dzakaita sebhinzi nebhinzi hombe. Asi nhengo yakanakisisa yemhuri iyi isoya, iyo inoshandiswa munenge marudzi ose emiti yemiti, kusanganisira tofu, veggie burgers uye soseji, uye mukaka wesoya. Protein inowanikwawo muchizi, nzungu, mhodzi uye kunyange mupunga. Mapuroteni anoumbwa neamino acids akasiyana, uye zvigadzirwa zvesoya zvakaita semukaka, chizi, uye nyama zvine ese amino acids. Zvimwe zvekudya zvine mamwe amino acids chete. Nekungodya zvakasiyana siyana zvekudya, pamwe nekudya kwemuriwo kana vegan, unogona kuve nechokwadi chekuti akasiyana amino acids anosanganiswa kuti aite puroteni yakakura. Chero sangano rinotonga indasitiri yezvekudya munyika rinobvumirana nemashoko aya. Hatitombodi kudya zvese izvi zvekudya panguva imwe chete, nekuti muviri wedu unokwanisa kuunganidza uye kuchengeta maamino acids kusvikira adiwa. Mumirayiridzo yezvekudya yakaburitswa muna 1995, hurumende yeUS yakanyatso cherechedza chokwadi chekuti vanodya miriwo vanowana mapuroteni ese avanoda. The Medical Association yeGreat Britain, rimwe remasangano ezvekurapa ane mukurumbira pasi rose, rakataura chokwadi chimwe chete makore mashoma apfuura, umo chiri chokwadi chose, sezvo pasina kana nyaya imwe chete yekushomeka kweprotein pakati pevanodya zvirimwa yakawanikwa kuMadokero. Hemisphere. Ndosaka ndichiti hapana chekunetsekana nazvo. Iron chimwe chinhu chinonetsa vabereki, uye nechikonzero chakanaka. Iron ine basa rekuchengetedza masero matsvuku eropa ane hutano, ayo anotakura oxygen kunzvimbo dzese dzemuviri. Kushaikwa kwesimbi, kunozivikanwa seanemia, kunoita kuti muviri wako nehuropi zvisawane oxygen yakakwana, zvichikusiya uchinzwa wakaneta nguva dzese. Iri ndiro dambudziko guru rekudya muUK, kunyanya kuvakadzi. Iron haiwaniki munyama chete, asiwo mune zvese zvekudya zvemuriwo, zvinosanganisira nyemba, chingwa chekudya, miriwo yemashizha yakadai sepinashi, michero yakaomeswa, kunyanya maapricots nemaonde, uye cocoa, izvo zvinopa chikonzero chekushungurudzwa kwechokoreti. Simbi inowanikwawo mupasta, manhanga, sesame, pistachios, cashews, zviyo, uye mbatatisi (yakabikwa mumatehwe). Zvakare, iyo Medical Association yeGreat Britain inotaura kuti nyaya dzekushaikwa kwesimbi mumuviri mune vegans uye zvinomera hazviwanzo kuwanda pane vanodya nyama. Masayendisiti kubva kuYunivhesiti yeSurrey akacherechedzawo hutano hwemavegans muUK. Mune imwe magazini yeBritish nutrition, vanoti vegan iron mazinga ari pamazinga akajairika uye kuti vana vakarerwa chete pakudya kwevegan vaive vakagwinya. Kutaura zvazviri, anemia inowanzotanga kwete nokuti munhu haawani iron yakakwana kubva pakudya, asi nokuti muviri wake haugoni kutora iron kubva pakudya kusvika pamwero wakakwana. Vhitamini C inobatsira muviri kusveta iron uye nerombo rakanaka mavegans nevegetarians vanowana yakakwana yevhitamini iyi sezvainowanikwa mumiriwo mizhinji: mbatatisi, matomatisi, michero yecitrus nemashizha ane mashizha. Iyi vitamini inotowedzerwa kune juice packs uye pakarepo mbatatisi. Vanhu vachangobva kuva vezvinomera vanowanzozvidya mwoyo pamusoro pekushayikwa kwecalcium, asi pasina. Kune mumwe munhu anove anodya miriwo, anorega kudya nyama nehove, asi achidya mukaka, chizi, bota uye zvimwe zvigadzirwa zvemukaka, hapana mutsauko nekuti pane kashoma chero calcium munyama. Calcium inobatsira pakuumbwa kwemazino ane utano nemapfupa, pamwe chete nebasa remamhasuru. Kungofanana nemishonga yemukaka, calcium inowanikwa munzungu nembeu, nyemba, mashizha ane mashizha, uye mukaka wesoya. Nenzira iyi vegans havanzwi vakasiiwa zvakare. Chikafu chakasiyana-siyana chevegan uye chemuriwo chinosanganisira ese akakosha mavhitamini nemaminerari, saka usaite kuti chero munhu akuudze kuti kana ukarega kudya nyama, unenge uchishomeka. Imwe neimwe vhitamini nemaminerari ine basa uye mazhinji acho anogona kuchengetwa nemuviri, saka hazvidiwi kuzvidya zuva rega rega, asi vhitamini C inosiyana. Yakanga iri kushaikwa kwevhitamini C iyo yakaita kuti vafambisi vezvikepe vafe mukati menzendo refu dzegungwa (vachiri pazvikepe zvechikepe) kubva kune chirwere chinonzi scurvy, izvi zvakaitika apo ngarava yakapera michero nemiriwo mitsva. Mumazuva iwayo, kwakanga kusati kwave nemafiriza, uye vafambisi vengarava vaidya mold yaioneka pachingwa kuitira kuti vawane zvimwe zvokudya zvezvirimwa. Pasinei nechokwadi chokuti vitamini C inowanikwa munenge miriwo mitsva, inofanira kuva chikamu chekudya kwezuva nezuva. Nezvehunyanzvi, unoda vhitamini C shoma zuva rega rega kuti urambe uine hutano, asi patinodzidza zvakawanda nezvevhitamini C, ndipo pazvinonyanya kukosha mukurwisa zvirwere. Saka zano rangu raizova rekudya michero nemiriwo mitsva yakawanda sezvinobvira. Imwe vhitamini iyo vegans nevanodya miriwo inowanzobvunzwa nezvayo ndeye vhitamini B12, iyo inogadzirwa netupukanana muvhu. Madzitateguru edu akawana vhitamini iyi nekudya miriwo ine zvakasara zvepasi pazviri. Mazuvano, vanodya miriwo vanowana vhitamini iyi kubva muzvigadzirwa zvemukaka, nepo vegans vachiwana huwandu hwakazara kubva mukudya semukaka wesoya uye zviyo zvakawanda. Yeast inobvisa zvakare yakanaka sosi yevhitamini B12. Chiropa chedu chinokwanisa kuchengetedza vhitamini iyi kwemakore mazhinji, uye muviri wedu unoda miriyoni imwe yegiramu revhitamini B12 pazuva. Saka iwe unogona kudya zvakawanda zvekudya zvine vhitamini iyi muzuva rimwe uye usanetseka nekushaikwa kwayo kwenguva yakareba. Chii chimwe chaungashaya kana ukarega kudya nyama? Hapana. Kutanga, zvinofanira kutaurwa kuti hapana vhitamini C munyama uye zvishoma kana pasina mavhitaminzi D, K uye E. Nyama haina beta-carotene, iyo muviri wedu unoshandura kuva vhitamini A, iyo inotidzivirira pahosha. Kutaura zvazviri, kune mavhitamini mashomanana munyama. Nokudya michero yakasiyana-siyana, miriwo uye nyemba, unogona kuwana mavhitaminzi anodiwa, haufaniri kutsamira zvakanyanya pamachipisi nemasiwiti. Anenge hapana anotaura nezvemakhahydrates, sekunge kuvapo kwavo kana kusavapo kwavo hazvina basa. Asi kutaura zvazviri anokosha zvikuru. Makabhohaidhiretsi akaoma anowanikwa muzviyo, kusanganisira chingwa, pasta, bhari, mupunga uye rye, pamwe chete nemidzi yemiriwo - mbatatisi uye mbatatisi. Aya makabhohaidhiretsi akakosha zvikuru nekuti anodyisa muviri nesimba rakakosha. Vanhu vazhinji vachiri kufunga kuti kudya kabhohaidhireti yakaoma kunoita kuti uwedzere uremu, uye edza kudya zvishoma zvikafu zvine carbohydrate sezvinobvira. Kukanganisa kukuru! Chero sangano rehutano munyika ipi neipi, pamwe neWorld Health Organization, vanoti tinofanira kudya zvakawanda zvezvokudya izvi sezvatingagona. Zvigadzirwa zvine makabhohaidhireti yakaoma zvinofanirwa kuita ruzhinji rwekudya kwedu. Asi chinonyanya kufadza ndechekuti haisi munyama. Mafuta nemafuta anoitawo basa rinokosha. Ivo vanobatsira mukudzoreredzwa kwematishu akakuvadzwa, kuburitsa mamwe mahormone uye kutakura mavhitamini. Munhu wese anoda mashoma emafuta neoiri, uye anowanikwa zvakanyanya mumbeu nenzungu nemimwe miriwo yakaita semakotapeya — haatombouyi mumabhodhoro kana mumapakiti. Asi izvo muviri wako usingade zvachose mafuta akazara, anowanikwa muzvigadzirwa zvemhuka, uye cholesterol inozivikanwa, rimwe remazita ehuwandu hwemafuta akasiyana. Uye zvino takatarisana nemubvunzo unonyanya kukosha - chii chaizvo chiri kudya kwakakwana? Mhinduro iri nyore ndeyokuti kuti udye kudya kwakakwana, unoda kudya zvakasiyana-siyana sezvinobvira. Kusanganisira makabhohaidhiretsi uye akawanda akasiyana miriwo nemichero sezvinobvira. Edza marudzi akasiyana emarimu, michero yakaomeswa, howa uye chikafu chakakosha chevanodya miriwo. Haufanire kudya zvese izvi zvekudya panguva imwe chete uye kwete kunyangwe mazuva ese, ingoita kuti menyu yako ive yakasiyana. Asi pane mutemo mumwechete wegoridhe: zvakanyanya kusiyanisa chikafu chako, zviri nani kudya kwako, izvi zvinoshandawo kune vanodya nyama. Ichokwadi zvakare kuti zvikafu zvishoma zvakagadzikiswa, zvinovaka muviri zvakanyanya. Saka, chingwa chehupfu uye mupunga, somuenzaniso, zvine mavhitamini akawanda, mamineral, uye fiber kupfuura chingwa chichena nemupunga. Unogonawo kudya pasta uye pasta, asi ini pachangu ndingatodya kadhibhodhi pane zvigadzirwa izvi.