Mafungiro evanodya kudya kune vegetarianism atanga kushanduka, kunyanya kuMadokero. Uye kana vadyari vekare vaiwanzova "kudanwa kwemoyo", zvino vanhu vakawanda vanoramba nyama, vachitarisira kuvandudza hutano hwavo. Zvidzidzo zvemumakumi emakore achangopfuura zvakaratidza kuti kuwandisa muviri neprotein yemhuka, macalorie, uye mafuta akazara kunowedzera njodzi yezvirwere zvakawanda.
Vegetarians vanowanzova nekuda kwetsika, tsika kana zvikonzero zvechitendero - zvisinei nemafungiro evanachiremba uye kunyange zvinopesana nazvo. Naizvozvo, apo Bernard Shaw akarwara rimwe zuva, vanachiremba vakamunyevera kuti aisazotongopora kana akasakurumidza kutanga kudya nyama. Kwaakapindura neshoko rakazova nomukurumbira: “Ndakapiwa upenyu kana ndikadya nyama yakabikwa. Asi kufa kuri nani pane kudya nyama yevanhu” (akararama kusvika makore 94).
Zvisinei, kurambwa kwenyama, kunyanya kana ichiperekedzwa nekuramba mazai nemukaka, zvisingadzivisiki kunoita kuti pave nekusiyana kukuru mukudya. Kuti urambe wakakwana uye wakakwana, haufanire kungotsiva nyama nehuwandu hwakaenzana hwekudya kwezvirimwa, asi funga nezvekudya kwako kwese.
MApuroteni uye CARCINOGENES
Mumwe weavo vakabvunza kururama kwechirevo pamusoro pekubatsira uye kudiwa kweprotein yemhuka yaiva Dr. T. Colin Campbell, akapedza kudzidza kuYunivhesiti yeGeorgia (USA). Nguva pfupi apedza kudzidza, musayendisiti wechidiki akagadzwa kuve murongi wepurojekiti yeAmerica yekuvandudza kudya kwevana muPhilippine.
MuPhilippines, Dr. Campbell aifanira kudzidza zvikonzero zvekuwanda kusingawanzoitiki kwekenza yechiropa pakati pevana veko. Panguva iyoyo, vazhinji vevaaishanda navo vaitenda kuti dambudziko iri, semamwe matambudziko mazhinji ehutano pakati pevaPhilippines, raive nekuda kwekushaikwa kweprotein mukudya kwavo. Zvisinei, Campbell akataura nezvechinhu chinoshamisa: vana vanobva kumhuri dzakapfuma vasina kuona kushayikwa kwezvokudya zveprotein kazhinji vairwara nekenza yechiropa. Nenguva isipi akafunga kuti honzeri huru yechirwere ichi i<em>aflatoxin, iyo inogadzirwa ne<em>mold inomera panzungu uye ine carcinogenic properties. Muchetura uyu wakapinda mumutumbi wevana pamwe chete nebhata renzungu, sezvo maindasitiri emuPhilippines akashandisa nzungu dzemhando yepamusoro-soro, dzakaumbwa nekugadzira oiri, dzaive dzisisakwanise kutengeswa.
Asi, nei mhuri dzakapfuma dzairwara kakawanda? Campbell akasarudza kutora zvakakomba hukama pakati pekudya uye kukura kwemamota. Kudzokera kuUS, akatanga tsvagiridzo yaizogara angangoita makumi matatu emakore. Mhedzisiro yavo yakaratidza kuti mapuroteni epamusoro echikafu akamhanyisa kukura kwemamota aive padanho rekutanga rekukura. Musayendisiti akakwevera kune chokwadi chekuti kunyanya mapuroteni emhuka aive nemhedzisiro yakadaro, pakati pavo mukaka protein casein. Kusiyana neizvi, mapuroteni mazhinji ezvirimwa, akadai segorosi nesoya mapuroteni, haana kuita mhedzisiro yekukura kwebundu.
Zvingave here kuti chikafu chemhuka chine zvimwe zvakakosha izvo zvinobatsira mukukura kwemamota? Uye vanhu vanodya zvakanyanya nyama vanowana kenza nguva zhinji here? Yakasarudzika epidemiological kudzidza yakabatsira kuyedza iyi hypothesis.
CHINA KUDZIDZA
Mumakore ekuma1970, Mutungamiriri weChina Zhou Enlai akabatwa chirwere chegomarara. Chirwere ichi chakange chasvika padanho rekupedzisira rechirwere ichi, uye zvakadaro akaraira kuti munyika muitwe ongororo yekuona kuti vangani vanhu muChina vanofa gore rega rega nemhando dzakasiyana dzegomarara, uye pamwe nekugadzira matanho ekudzivirira chirwere ichi.
Mhedzisiro yebasa iri yaive mepu yakadzama yehuwandu hwekufa kubva kumarudzi gumi nemaviri akasiyana egomarara mumatunhu mazana maviri nemazana mana pakati pevanhu vane 12 miriyoni kwemakore 2400-880. Zvakazoitika kuti huwandu hwekufa kwemhando dzakasiyana dzegomarara munzvimbo dzakasiyana dzeChina hwaive hwakakura kwazvo. Semuenzaniso, mune dzimwe nzvimbo, nhamba yekufa kubva mukenza yemapapu yaive vanhu vatatu pazana pagore, nepo mune dzimwe yaive vanhu makumi mashanu nevapfumbamwe. Kwegomarara rezamu, 1973 mune dzimwe nzvimbo uye makumi maviri mune dzimwe. Huwandu hwevakafa kubva kumarudzi ese egomarara hwakabva kuvanhu makumi manomwe kusvika kuvanhu zana nemakumi maviri nevaviri pazviuru zana pagore. Zvakare, zvakava pachena kuti marudzi ese akaongororwa egomarara akasarudza dzinenge nzvimbo dzakafanana.
Mumakore ekuma1980, Purofesa Campbell's Cornell University yakashanyirwa naDr. Chen Jun Shi, mutevedzeri wemukuru weInstitute of Nutrition and Food Hygiene of the Chinese Academy of Preventive Medicine. Chirongwa chakaumbwa, icho vaongorori vekuEngland, Canada neFrance vakabatana. Pfungwa yaive yekuona hukama pakati pemaitiro ezvekudya uye huwandu hwegomarara, uye kuenzanisa iyi data neiyo yakawanikwa muma1970s.
Panguva iyoyo, yakanga yatove yakasimbiswa kuti kudya kwekuMadokero kwakakwirira mumafuta uye nyama uye yakaderera muzvokudya zvefiber zvakabatanidzwa zvakasimba nehuwandu hwekenza yekoloni uye kenza yemazamu. Yakaonekwawo kuti nhamba yekenza yakawedzera nekuwedzera kuomerera kune kudya kwekuMadokero.
Mhedzisiro yekushanya uku yaive hombe-yeChina-Cornell-Oxford Project, yava kuzivikanwa zviri nani seChidzidzo cheChina. 65 matunhu ekutonga ari munzvimbo dzakasiyana dzeChina akasarudzwa sezvinhu zvekudzidza. Mushure mekudzidza zvakadzama nezvekudya kwe100 vanhu vakasarudzwa zvisina tsarukano mudunhu rega rega, masayendisiti akagamuchira mufananidzo wakakwana wehutano hwekudya mudunhu rega rega.
Zvakazoitika kuti apo nyama yakanga iri muenzi asingawanzowanikwi patafura, hosha dzinouraya dzakanga dzisinganyanyi kuwanda. Mukuwedzera, zvirwere zvemwoyo, chirwere cheshuga, senile dementia, uye nephrolithiasis zvakanga zvisingawanzoitiki munzvimbo dzakafanana. Asi hosha dzose idzi kuMadokero dzairangarirwa somuuyo wakajairika uye usingadzivisiki wokukwegura. Saka zvakajairika zvekuti hapana munhu akambofunga nezvekuti zvirwere izvi zvese zvinogona kuva mugumisiro wekushaya zvokudya zvinovaka muviri - zvirwere zvekuwedzera. Zvisinei, Chidzidzo cheChina chakaratidza izvozvo chaizvo, nokuti munzvimbo umo mwero wokudyiwa kwenyama navanhu wakawedzera, mwero we<em>cholesterol muropa wakavamba kukwira nokukurumidza, uye pamwe chete nawo kuwanda kwekenza nezvimwe zvirwere zvisingaperi.
ZVINHU ZVOSE ZVAKANAKA PAMWERO
Rangarira kuti chinhu chikuru chekuvaka chezvipenyu ipuroteni, uye chinhu chikuru chekuvaka cheprotein maamino acids. Mapuroteni anopinda mumuviri nechikafu anotanga kuparadzaniswa kuita amino acids, uye ipapo mapuroteni anodiwa anogadzirwa kubva kune aya amino acid. Pakazara, 20 amino acids inobatanidzwa mukuumbwa kweprotein, iyo 12 inogona kuvakwazve kana zvichidiwa kubva ku carbon, nitrogen, oxygen, phosphorus, etc. 8 chete amino acids haisati yagadzirwa mumuviri womunhu uye inofanira kupiwa chikafu. . Ndosaka zvichinzi zvinokosha.
Zvigadzirwa zvemhuka zvese zvakapfuma mumapuroteni, ane seti yakakwana ye20 amino acids. Kusiyana nemapuroteni emhuka, mapuroteni ezvirimwa haawanzova nemaamino acids panguva imwe chete, uye huwandu hweprotein muzvirimwa hushoma pane munyama yemhuka.
Kusvikira munguva pfupi yapfuura, zvaitendwa kuti iyo yakawanda mapuroteni, zviri nani. Nekudaro, iko zvino zvave kuzivikanwa kuti maitiro eprotein metabolism anoperekedzwa nekuwedzera kugadzirwa kwemahara radicals uye kuumbwa kwehupfu nitrogen makomisheni, ayo anoita basa rakakosha mukukura kwezvirwere zvisingaperi.
MAFUTA MAFUTA KUSIYANA
Mafuta emiti nemhuka akasiyana zvakanyanya muzvinhu. Mafuta emhuka ane dense, viscous uye refractory, kunze kwemafuta ehove, asi zvinomera, pane zvinopesana, zvinowanzova nemafuta emvura. Uyu mutsauko wekunze unotsanangurwa nemusiyano muchimiro chemakemikari yemiriwo nemafuta emhuka. Saturated fatty acids inowanda mumafuta emhuka, nepo unsaturated fatty acids inonyanyowanda mumafuta emiriwo.
Yese yakazara (isina zvisungo zvakapetwa kaviri) uye monounsaturated (ine kaviri chisungo) mafuta acids anogona kugadzirwa mumuviri wemunhu. Asi polyunsaturated mafuta acids, ane maviri kana anopfuura maviri zvisungo, zvinokosha uye kupinda muviri chete nechikafu, achitamba basa rinokosha zvikuru. Kunyanya, ivo vanodiwa pakuvakwa kwesero membranes, uye zvakare inoshanda sechinhu cheiyo synthesis yeprostaglandin - physiologically inoshanda zvinhu. Nekushomeka kwavo, lipid metabolism kusagadzikana inokura, cellular metabolism inopera simba, uye mamwe matambudziko emetabolism anooneka.
PANE ZVINOBATSIRA ZEFIBER
Zvokudya zvemiti zvine huwandu hunokosha hwemakhahydrates akaoma - kudya fiber, kana fiber yemiti. Izvi zvinosanganisira, semuenzaniso, cellulose, dextrins, lignin, pectin. Mamwe marudzi ezvokudya zvefiber haana kugayiwa zvachose, asi mamwe acho akaviriswa zvishoma nemudumbu microflora. Dietary fiber inodiwa kumuviri wemunhu kuti iite zvakajairika matumbu, kudzivirira chiitiko chisingafadzi chakadai sekuvhara. Mukuwedzera, vanoita basa rinokosha mukusunga zvinhu zvakasiyana-siyana zvinokuvadza uye kuzvibvisa kubva mumuviri. Kuiswa pasi pe enzymatic uye, kusvika pamwero mukuru, microbiological process mumatumbo, zvinhu izvi zvinoshanda senge substrate yekudya kune yavo yega intestinal microflora.
GREEN PHARMACY YEKUDYA KURIMA
Zvirimwa, zvinosanganisira zvekudya, zvinogadzira uye zvinounganidza huwandu hukuru hwezvinhu zvipenyu zvinoshanda zvechimiro chakasiyana, izvo zvinotora chikamu mumaitiro akakosha emuviri wemunhu uye kuita akasiyana siyana emabasa mairi. Izvi, kutanga kune zvose, mapuroteni, mafuta, makabhohaidhiretsi, uyewo mavhitamini, flavonoids uye zvimwe polyphenolic zvinhu, zvinokosha mafuta, organic makemikari macro- uye microelements, etc. Zvose izvi zvakasikwa zvinhu, zvichienderana nzira yekushandiswa uye uwandu. , chengetedza kushanda kwakajairika kwemuviri uye, kana zvichidikanwa, ita imwe kana imwe mhedzisiro yekurapa. Boka rakakura remasikirwo emiti yemiti isingawanikwe munyama yemhuka ine simba rekudzikisa kukura kwegomarara rekenza, kudzikisa cholesterol uye kudzivirira kukura kwezvirwere zvemoyo, uye kukurudzira zvinhu zvinodzivirira zvemuviri. Semuenzaniso, izvi zvinogona kuva karoti uye sea buckthorn carotenoids, tomato lycopene, mavitamini C uye P ari mumichero nemiriwo, dema uye girini tii makatechini uye polyphenols ane mhedzisiro yakanaka pavascular elasticity, mafuta anokosha ezvinonhuwira zvakasiyana. antimicrobial effect, nezvimwewo.
ZVINOITA HERE KURARAMA USINA NYAMA
Sezvauri kuona, zvinhu zvakawanda zvakakosha zvinongowanikwa kubva muzvirimwa, sezvo mhuka dzisingazvigadziri. Zvisinei, pane zvinhu zviri nyore kuwana kubva mukudya kwemhuka. Izvi zvinosanganisira mamwe amino acids pamwe nemavhitaminzi A, D3 uye B12. Asi kunyange zvinhu izvi, kunze kwevhitamini B12 inogona kuwanikwa kubva mumiti - zvichienderana nekuronga kudya kwakakodzera.
Kuti udzivise muviri kuti urege kutambura nekushayikwa kwevhitamini A, vanodya miriwo vanofanira kudya miriwo yemarangi uye tsvuku, sezvo ruvara rwavo runonyanya kutsanangurwa nevanotangira vhitamini A - carotenoids.
Hazvisi zvakaoma zvikuru kugadzirisa dambudziko revhitamini D. Vitamin D precursors inowanikwa kwete muzvokudya zvemhuka chete, asiwo mubiki uye mbiriso yebiki. Kamwe chete mumuviri wemunhu, ivo vanoshandurwa kuita vhitamini D3 nephotochemical synthesis muganda pasi pechiito chezuva nerubatsiro rwephotochemical synthesis.
Kwenguva yakareba zvaitendwa kuti vanodya miriwo vaizotongerwa kushayikwa kwesimbi anemia, sezvo zvirimwa zvaishaya iyo yakanyanya kunyudzwa yesimbi, heme iron. Nekudaro, iko zvino pane humbowo hunoratidza kuti kana uchichinjika kune zvakarimwa-based diet, muviri unochinjika kune nyowani sosi yesimbi uye unotanga kutora isiri-heme iron inenge pamwe neheme iron. Nguva yekugadzirisa inotora mavhiki mana. Basa rinokosha rinoitwa nechokwadi chokuti muzvokudya zvezvinomera, iron inopinda mumuviri pamwe chete nevhitamini C uye carotenoids, iyo inovandudza kunwa kwesimbi. Iron inodiwa inonyatsosangana nekudya kwakapfuma mu legumes, nzungu, chingwa chakazara uye oatmeal ndiro, mitsva uye yakaomeswa michero (maonde, akaomeswa apricots, prunes, blackcurrants, maapuro, nezvimwewo), uye rima -girinhi uye mashizha miriwo (spinachi, herbs, zucchini).
Chikafu chimwechete chinobatsirawo pakugadzirisa mazinga e zinc.
Kunyange zvazvo mukaka uchionekwa sechinhu chinonyanya kukosha che calcium, zviri munyika idzo dzine tsika yekunwa mukaka wakawanda kuti chiyero che osteoporosis (senile thinning yemapfupa inotungamirira kukuputsika) yakakwirira. Izvi zvakare zvinoratidza kuti chero kuwandisa kwekudya kunotungamira kumatambudziko. Calcium masosi emavegan miriwo yemashizha yakasvibira (yakadai sepinashi), nyemba, makabheji, radishes, uye maamanda.
Dambudziko guru ndiro vitamini B12. Vanhu nemhuka dzinodya nyama dzinowanzozvipa vhitamini B12 nekudya chikafu chemhuka. Mune herbivores, inogadzirwa ne intestinal microflora. Mukuwedzera, vitamini iyi inogadzirwa nebhakitiriya inogara muvhu. Vateveri vakasimba vanogara munyika dzakabudirira, uko miriwo inopera patafura mushure mekunyatsogezwa, vanorayirwa nevanovaka muviri kuti vatore vhitamini B12 zvinowedzera. Kunyanya kutyisa kushayikwa kwevhitamini B12 muhuduku, sezvo inotungamirira mukuremara kwepfungwa, matambudziko ane tsandanyama toni uye kuona, uye kukanganisa hematopoiesis.
Uye zvakadiniko namaamino acid anokosha, ayo, sokurangarira kwavazhinji kubva kuchikoro, asingawaniki mumiti? Muchokwadi, ivo varipowo muzvirimwa, ivo vanongove kashoma kuvapo vese pamwe chete. Kuti uwane ese amino acids aunoda, iwe unofanirwa kudya zvakasiyana-siyana zvezvirimwa-zvikafu, zvinosanganisira nyemba uye zviyo zvakakwana (lentils, oatmeal, brown rice, nezvimwewo). Seti yakakwana yeamino acids inowanikwa mubuckwheat.
PYRAMID YEVEGETARIAN
Parizvino, American Dietetic Association (ADA) neCanada Dietitians vanotsigira pamwe chete kudya kwezvinomera, vachitenda kuti kudya kwakanyatsorongwa kwemiti kunopa munhu zvinhu zvose zvinodiwa uye kunobatsira kudzivirira huwandu hwezvirwere zvisingaperi. Uyezve, maererano neAmerican nutritionists, kudya kwakadaro kunobatsira kune wese munhu, mune chero mamiriro emuviri, kusanganisira pamuviri uye lactation, uye chero nguva, kusanganisira vana. Muchiitiko ichi, tinoreva kudya kwakakwana uye kwakanyatsogadzirwa nemiriwo, kunze kwekuitika kwemhando ipi zvayo yekushayikwa. Kuti zvive nyore, veAmerican nutritionist vanopa mazano ekusarudza chikafu muchimiro chepiramidhi (ona mufananidzo).
Nheyo yepiramidhi inoumbwa nemishonga yezviyo (chingwa chezviyo, oatmeal, buckwheat, mupunga). Zvokudya izvi zvinofanira kudyiwa kwemangwanani, masikati nemanheru. Iwo ane makabhohaidhiretsi, mapuroteni, B mavhitaminzi, zvicherwa, uye kudya fiber.
Izvi zvinoteverwa nezvokudya zvakapfuma muprotein (legumes, nuts). Nzungu (kunyanya walnuts) ndiwo tsime rinokosha mafuta acids. Legumes ine iron yakawanda uye zinc.
Pamusoro pane muriwo. Miriwo yakasvibira uye mashizha ane hupfumi hwesimbi uye calcium, yero uye tsvuku ndiko kunobva carotenoids.
Zvibereko zvinouya mushure memuriwo. Iyo piramidhi inoratidza huwandu hunodiwa huwandu hwemichero, uye haina kuisa muganhu wavo. Pamusoro-soro pane mafuta emiriwo akapfuma mumafuta anokosha ane acids. Mvumo yezuva nezuva: imwe kusvika kumapuni maviri, izvi zvinotora mafuta aishandiswa mukubika uye kupfekedza saladi.
Kufanana nechero chirongwa chekudya chepakati, piramidhi yemuriwo ine zvipingamupinyi zvayo. Saka, haafungi kuti mukukwegura zvinodiwa zvekuvaka muviri zvinova zvine mwero uye hazvichadiwi kudya mapuroteni akawanda kudaro. Pane zvinopesana, mukudya kwevana nevechiri kuyaruka, pamwe chete nevanhu vanoita basa remuviri, panofanira kuva neprotein yakawanda muzvokudya.
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Zvidzidzo mumakumi emakore achangopfuura zvakaratidza kuti kuwandisa kweprotein yemhuka mukudya kwevanhu kunokonzera zvirwere zvakawanda zvisingaperi. Naizvozvo, kunyangwe zviri, hongu, zvisingabviri kurarama pasina mapuroteni zvachose, haufanirwe kuremedza muviri wako nawo. Nenzira iyi, kudya kwezvinomera kune mukana pane kudya kwakavhenganiswa, sezvo zvirimwa zvine mapuroteni mashoma uye haina kunyanya kunyura mazviri kupfuura munyama yemhuka.
Pamusoro pekudzikisa mapuroteni, kudya kwemuriwo kune zvimwe zvinobatsira. Iye zvino vanhu vazhinji vanopedza mari pakutenga marudzi ese ezvekudya zvinovaka muviri zvine akakosha fatty acids, dietary fiber, antioxidants nezvimwe zvinoshambadzirwa zvakanyanya biologically active plant zvinhu, vachikanganwa zvachose kuti zvinenge zvese izvi zvinhu, asi nemutengo wakadzikama, zvinogona kuwanikwa ne. kuchinja kune kudya kune michero, michero, miriwo, zviyo uye nyemba.
Zvisinei, inofanira kuyeukwa kuti chero kudya, kusanganisira miriwo, kunofanira kunge kwakasiyana-siyana uye kwakanyatsonaka. Chete munyaya iyi zvichabatsira muviri, uye kwete kukuvadza.