Kwaibva kunyora chinyorwa ichi chaive chinyorwa "Zvishoma nezve ngano dzezvinomera", munyori uyo angave aine chinangwa kana kusanzwisisika akagadzira akati wandei ngano nezvekudya kwemuriwo, akasanganisa zvese pamwe chete uye munzvimbo dzakangosiya nehunyengeri humwe chokwadi.
Mumwe anogona kunyora bhuku rose pamusoro penhema dzinotaurwa nevadya nyama nezvezvinomera, asi ikozvino tichazvimisa kune ngano kubva kuchinyorwa "Zvishoma Nezve Ngano dzeVegetarianism". Saka ngatitangei. Ndibvumirei kusuma?
Nhau nhamba 1!
"Muzvisikwa, kune marudzi mashoma emhuka dzinoyamwisa izvo munhu anogona kutaura kuti vamiririri vadzo imhuka kubva pakuzvarwa. Kunyangwe ma classical herbivores anowanzo dya chikafu chidiki chidiki - semuenzaniso, zvipembenene zvakamedzwa pamwe nezvinomera. Munhu, semamwe maprimates epamusoro, anotonyanya kusava "vegan kubva pakuzvarwa": nehupenyu hwehupenyu, isu tiri omnivores ane predominance yeherbivory. Izvi zvinoreva kuti muviri wemunhu unojairirwa kuti udye chikafu chakavhengana, kunyangwe zvirimwa zvichifanirwa kuita ruzhinji rwechikafu (chinenge 75-90%).
Pamberi pedu pane ngano yakakurumbira zvikuru pakati pevanodya nyama pamusoro pe“mugumo wezvokudya zvakavhenganiswa nomusikirwo womunhu.” Kutaura zvazviri, pfungwa ye "omnivore" musayenzi haina tsanangudzo yakajeka, sezvo pasina miganhu yakajeka pakati pezvinonzi omnivores - kune rumwe rutivi - uye carnivores nemishonga - kune rumwe rutivi. Saka munyori wechinyorwa pachake anotaura kuti kunyange classical herbivores inomedza tumbuyu. Sezvingatarisirwa, makirasi carnivores dzimwe nguva havashore "uswa". Chero zvazvingava, haisi chakavanzika kune ani zvake kuti mumamiriro ezvinhu akanyanyisa zvinowanzojairika kuti mhuka dzidye zvokudya izvo zvisinganzwisisiki kwavari. Mamiriro ezvinhu akanyanya kudaro etsoko zviuru zvemakore zvakapfuura kwaive kutonhora kwepasirese kwakapinza. Zvinoitika kuti akawanda emhando yepamusoro herbivores uye carnivores chaizvoizvo omnivores. Sei zvino kurongwa kwakadaro? Inogona kushandiswa sei senharo? Izvi hazvina musoro sekunge tsoko yaipikisa kusada kwayo kuva murume nenyaya yainzi zvisikwa hazviipe chimiro chakatwasuka!
Zvino ngatienderere mberi kune dzimwe ngano dzakananga dzezvekudya zvirimwa. Nhau nhamba 2.
“Ndinoda kutaura imwe pfungwa. Kazhinji, vatsigiri ve thesis pamusoro pekukuvadza kwenyama vanotaura kune imwe ongororo yakaitwa muUnited States yeSeventh-day Adventist isingadyi nyama nekuda kwekurambidzwa kwechitendero. Zvidzidzo zvakaratidza kuti maAdventist ane chiitiko chakaderera chekenza (kunyanya kenza yemazamu uye kenza yekoloni) uye chirwere chemoyo. Kwenguva yakareba, chokwadi ichi chaionekwa seuchapupu hwekukuvadza kwenyama. Zvisinei, gare gare kuongorora kwakafanana kwakaitwa pakati pevaMormon, vane mararamiro ari pedyo zvikuru neAdventist (kunyanya, mapoka maviri aya anorambidza kusvuta, kunwa doro; kudyisa kunorambidzwa; nezvimwewo) - asi ndiani, kusiyana neAdventist, anodya nyama. . Migumisiro yekudzidza yakaratidza kuti omnivorous Mormons, pamwe nevegetarian Adventist, vakaderedza mazinga ehutano hwemwoyo uye kenza. Nekudaro, iyo data yakawanikwa inopupurira kupokana nekufungidzira kwekukuvadza kwenyama sekudaro.
Kune zvimwe zvakawanda zvidzidzo zvekufananidza zvehutano hwevanodya miriwo uye vanodya nyama, izvo zvakafunga nezvemaitiro akaipa, chimiro chemagariro uye zvimwe zvinhu zvakawanda. Saka, semuenzaniso, maererano nemhedzisiro yeongororo yemakore makumi maviri yakaitwa neYunivhesiti yeHeidelberg, vanodya miriwo vaive neutano hwakanaka kupfuura vanodya nyama uye vaisanyanya kurwara nezvirwere zvakakomba zvenhengo dzemukati, kusanganisira mhando dzakasiyana dzekenza. , uye zvirwere zvemwoyo.
Nhau nhamba 3.
"... kutaura zvazviri, Sangano rinongoziva kuti kudya kwemiriwo uye vegan kunogamuchirwa kumunhu (kunyanya, kumwana) - asi! zvichienderana nekuwedzera kwekuwedzera kwekushaikwa kwebiologically inoshanda zvinhu muchimiro chegadziriro yemishonga uye / kana izvo zvinonzi zvigadzirwa zvakasimbiswa. Zvokudya zvakasimbiswa ndezvikafu zvinowedzerwa nemavhitamini uye microelements. MuUS neCanada, kusimbiswa kwezvimwe zvekudya kunosungirwa; munyika dzeEurope - kwete zvinosungirwa, asi zvakapararira. Vekudya vanobvumawo kuti vegetarianism uye veganism inogona kuva nekudzivirira kukosha kune zvimwe zvirwere - asi usatombopikisa kuti kudya kwezvirimwa ndiyo nzira chete yekudzivirira zvirwere izvi.
Kutaura zvazviri, masangano akawanda ezvokudya zvinovaka muviri pasi rose anoziva kuti kudya kwakanyatsogadzirwa kwemiriwo kwakakodzera vanhu vemarudzi ose nemazera, pamwe chete nevakadzi vane pamuviri uye vanoyamwisa. Muchidimbu, chero chikafu chinofanirwa kufungidzirwa zvakanaka, kwete chete miriwo. Vegetarians havadi chero mavithamini ekuwedzera uye kutsvaga zvinhu! Vegans chete vanoda vhitamini B12 yekuwedzera, uye kunyangwe ipapo avo chete avo vasingakwanise kudya miriwo nemichero kubva kubindu ravo nebindu, asi vanomanikidzwa kutenga chikafu muzvitoro. Zvinofanira kucherechedzwa pano kuti nyama yemhuka muzviitiko zvakawanda ine huwandu hukuru hwezvinovaka muviri chete nekuti mhuka dzinovaraidza dzinogamuchira izvi zvekugadzira zvekuwedzera zvevhitamini (kusanganisira vhitamini B12!) Uye zvicherwa.
Nhau nhamba 4.
“Chikamu chevanodya miriwo pakati pevagari vemunzvimbo iyi chakanyanya, uye chingaita 30%; kwete izvozvo chete, kunyange vasiri vezvinomera muIndia vanodya nyama shoma. […] Nenzira, chokwadi chinoshamisa: mukati mechirongwa chenguva dzose chekudzidza zvikonzero zvenjodzi yakadaro nezvirwere zvemoyo, vatsvakurudzi vakaedza, pakati pezvimwe zvinhu, kuwana hukama pakati penzira isiri yezvinomera yekudya. uye njodzi yepamusoro yezvirwere zvemoyo (Gupta). Kusawanikwa. Asi iyo yakadzokera kumashure - yakakwira BP muvarimi - yakawanikwa mumaIndia (Das et al). Mushoko rimwe, zvinopesana zvachose nemafungiro akasimbiswa.
Anemia yakanyanya kuoma muIndia: vanopfuura 80% yevakadzi vane pamuviri uye vanenge 90% yevasikana vachiri kuyaruka vanotambura nechirwere ichi (data kubva kuIndia Medical Research Authority). Pakati pevarume, zvinhu zvakati nani: seizvo masayendisiti kuResearch Center paChirangaridzo Hospital muPune akawana, zvisinei nekuti hemoglobin yavo yakadzikira, anemia yakadaro haiwanzo. Zvinhu zvakashata muvana vevanhurume vese (Verma et al): vangangoita 50% yavo vane anemic. Uyezve, mhedzisiro yakadaro haigone kuverengerwa chete nehurombo hwehuwandu hwevanhu: pakati pevana vanobva kumatunhu epamusoro munharaunda, kuwanda kweanemia hakusi kuderera zvakanyanya, uye inenge 40%. Pavakaenzanisa chiitiko cheanemia muvana vanodya zvinovaka muviri uye vasiri vemirivo, vekare vakawana kuti yakakwira zvakapetwa kaviri kupfuura iyo yekupedzisira. Dambudziko rekushomeka kweropa muIndia rakakura zvekuti hurumende yeIndia yakamanikidzwa kutora chirongwa chakakosha chekurwisa chirwere ichi. Iyo yakaderera mwero we hemoglobin muvaHindu yakananga uye kwete pasina chikonzero chakabatana neyakaderera mwero wekudya nyama, izvo zvinotungamira kuderera kwemukati wesimbi uye vhitamini B12 mumuviri (sezvakataurwa pamusoro apa, kunyangwe vasiri vezvinomera munyika ino. idya nyama paavhareji kamwe pavhiki).
Kutaura zvazviri, vaHindu vasiri vezvinomera vanodya nyama yakakwana, uye masayendisiti anobatanidza zvirwere zvemwoyo nekugara uchidyiwa kwezvizhinji zvekudya zvemhuka, izvo zvinodyiwa nevarimi (zvinogadzirwa nemukaka, mazai). Dambudziko reanemia muIndia haribvi pazvinomera zvakadaro, asi mhedzisiro yehurombo hwehuwandu. Mufananidzo wakafanana unogona kuonekwa munyika ipi neipi umo ruzhinji rwevanhu vanogara pasi peurombo. Anemia haisiwo chirwere chisingawanzoitiki munyika dzakabudirira. Kunyanya vakadzi vane dambudziko rekushaya ropa, pakati pevakadzi vane pamuviri kupererwa neropa kunowanzova chiitiko chakajairika panguva yekupedzisira yekuzvitakura. Kunyanya, muIndia, anemia inosanganiswawo nenyaya yekuti mhou nemukaka wemhou zvinokwidziridzwa kusvika pachinzvimbo chezvitsvene, nepo zvigadzirwa zvemukaka zvine mhedzisiro yakaipa pakutorwa kwesimbi, uye mukaka wemhou kazhinji kazhinji unokonzera kupererwa neropa muvacheche. seizvo World Health Organisation inoshuma. . Chero zvazvingaitika, hapana humbowo hunoratidza kuti anemia inowanikwa kune vanodya miriwo pane vanodya nyama. Against! Maererano nemigumisiro yedzimwe ongororo, kupererwa neropa kunowanikwa zvishoma kuvakadzi vanodya nyama munyika dzakabudirira pane vakadzi vanodya miriwo. Vaya vanodya miriwo vanoziva kuti isiri-heme iron inonyanya kunyudzwa nemuviri pamwe chete nevhitamini C havatambure neanemia kana kushaya iron nekuti vanodya miriwo ine iron yakawanda (beans, semuenzaniso) pamwe nevhitamini C (semuenzaniso. , muto weorenji kana sauerkraut). makabheji), uye zvakare isingawanzo kunwa zvinwiwa zvakapfuma mu tannin zvinodzivirira kunyura kwesimbi (dema, girini, chena tii, kofi, koko, pomegranate muto ane pulp, nezvimwewo). Mukuwedzera, yakagara ichizivikanwa kuti simbi yakaderera muropa, asi mukati mehutano hwakanaka, ine simba rakanaka pahutano hwevanhu, nokuti. kukwirira kwesimbi yakasununguka muropa inzvimbo yakanaka kune mavhairasi akasiyana-siyana, ayo, nekuda kweizvi, anokurumidza uye anonyatsotamiswa neropa kune nhengo dzomukati dzomunhu.
“Chikonzero chikuru cherufu pakati pevanhu vokuchamhembe—kusanganisira Eskimos—yaisava zvirwere zvakajairika, asi nzara, zvirwere (kunyanya tibhii), zvirwere zvinotapukira, uye tsaona. […] Secundo, kunyangwe tikatendeukira kuCanada neGreenland Eskimos dzakasimukira, hatisati tichizowana simbiso ipi neipi ye“mhaka” yechikafu cheEskimo.”
Zvinoshamisa zvikuru hunyengeri hunoshandiswa nemunyori wechinyorwa ichi "Zvishoma nezvengano dzezvinomera" ari kuyedza, kune rumwe rutivi, kubvisa mhosva dzese pakudya kwezvinomera muIndia, uye kune rumwe rutivi, ari kuyedza. nesimba rake rose kururamisa kudya nyama kwevaEskimo! Kunyangwe zvakakosha kucherechedza pano kuti kudya kweEskimos kwakasiyana kwazvo nekudya kwevanhu vanogara kumaodzanyemba kweArctic Circle. Kunyanya, mafuta enyama yemhuka dzesango anosiyana zvakanyanya nemafuta enyama yemhuka dzepamusha, asi zvisinei neizvi, huwandu hwezvirwere zvemoyo pakati pevanhu vadiki vekuNorth hwakakwirira kupfuura munyika yese. Munyaya iyi, zvinofanirwawo kufunga mune zvimwe zvinhu zvakanaka zvakatipoteredza uye mamiriro ekunze ehupenyu hwevanhu vekuFar North, pamwe nekushanduka kwechipenyu chavo, icho kwemakore mazhinji chakaitika nekudya kwemaitiro. iwo latitudes uye anosiyana zvakanyanya kubva mukushanduka kwevamwe vanhu.
"Kutaura zvazviri, imwe yengozi yeosteoporosis ndeyekukwira zvakanyanya uye kuderera kweprotein kudya. Zvechokwadi, kune nhamba yezvidzidzo zvinosimbisa zviratidzo zvinofadza zvehutano hwemapfupa mune zvinomera; zvisinei, hazvifaniri kuregererwa kuti huwandu hwehuwandu hwemapuroteni emhuka muzvokudya haisi iyo chete - uye zvichida kwete kunyange iyo huru - chinhu chinokonzera kukura kwe osteoporosis. Uye panguva ino ndinoda kukuyeuchidzai kuti vanodya miriwo munyika dzakabudirira, pamuenzaniso wekuti, chokwadi, data pamusoro pekunaka kwemararamiro emiti yakawanikwa, kazhinji, vanhu vanonyatsocherechedza hutano hwavo. Nechikonzero chei, hazvina kunaka kuenzanisa kuita kwavo neavhareji yenyika. "
Hongu Hongu! Hazvina kururama! Uye kana mhedzisiro yezvidzidzo izvi, izvo mune dzimwe nguva zvakaratidza kaviri kurasikirwa kwecalcium kubva mumapfupa evakadzi omnivorous kana vachienzaniswa nevanodya miriwo, vaisafarira vanodya miriwo, saka izvi zvaizova imwe nharo inopesana nekudya kwezvinomera!
“Manyuko maviri anowanzonongedzerwa setsigiro yerondedzero pamusoro pokukuvadza kwomukaka: kuhwirudzurwa kwemabhuku akaitwa nemitezo yakati kuti inoshingaira yePCRM, pamwe chete nechinyorwa chakabudiswa muMedical Tribune naDr. W. Beck. Zvisinei, pakunyatsoongorora, zvinoitika kuti zvinyorwa zvinyorwa zvinoshandiswa ne "vanachiremba vane basa" hazvipi chikonzero chemhedziso dzavo; uye Dr.
Munyika dzakabudirira, vanhu vanowana osteoporosis kunyange pazera remakore 30-40, uye kwete vakadzi chete! Saka, kana munyori aida kuratidza pachena kuti zvishoma zvezvigadzirwa zvemhuka muzvokudya zveAfrica zvinogona kukonzera osteoporosis mavari kana tarisiro yehupenyu yakawedzera, saka haana kubudirira.
"Nezve veganism, haina kunaka zvachose kuchengetedza yakajairika calcium yemukati mumapfupa. […] Ongororo yakakwana yezvinyorwa nezvenyaya iyi yakaitwa paYunivhesiti yePennsylvania; zvichibva pamabhuku akaongororwa, zvakagumiswa kuti vegans vanowana kuderera kwefupa remamineral density zvichienzaniswa nevanhu vanopihwa chikafu.
Iko hakuna humbowo hwesainzi hunoratidza kuti kudya kwevegan kunobatsira pakuderera kwemapfupa! Mune kumwe kuongorora kukuru kwe304 vegetarian uye omnivore vakadzi, umo 11 vegans chete vakatora chikamu, zvakaonekwa kuti, paavhareji, vakadzi vevegan vaive nehupamhi hwemapfupa mashoma pane vegetarians uye omnivores. Kana munyori wechinyorwa akanyatso edza kuswedera pedyo nemusoro waakabata paari, saka aizotaura kuti hazvina kunaka kutora mhedziso nezve vegans zvichibva pakudzidza kwevamiriri vavo gumi nevaviri! Imwe ongororo ya11 yakawana kuti bone mineral content uye forearm (radius) bone width muvakadzi postmenopausal-1989 omnivores, 146 ovo-lacto-vegetarians, uye 128 vegans-zvakafanana mubhodhi. mapoka emazera ose.
"Kusvika pari zvino, fungidziro yekuti kubviswa kwezvigadzirwa zvemhuka kubva mukudya kunobatsira mukuchengetedza hutano hwepfungwa mukukwegura haina kusimbiswa. Maererano netsvakurudzo data kubva kuBritish masayendisiti, kudya kwakanyanya muhove inoshandiswa kunobatsira kuchengetedza hutano hwepfungwa kune vanhu vakwegura - asi kudya kwezvinomera hakuna kuita zvakanaka kune varwere vakadzidza. Veganism, kune rumwe rutivi, ndeimwe yezvipingamupinyi zvachose - sezvo nekudya kwakadaro, kushayikwa kwevhitamini B12 mumuviri kunowedzera; uye mhedzisiro yekushaikwa kwevhitamini iyi zvinosuwisa zvinosanganisira kuderera kwehutano hwepfungwa. "
Iko hakuna humbowo hwesainzi hwekuti kushaikwa kweB12 kwakajairika mumavheji kupfuura kune vanodya nyama! Vegans vanodya zvikafu zvakasimbiswa nevhitamini B12 vanogona kunge vaine mazinga eropa evhitamini kupfuura vamwe vanodya nyama. Kazhinji, matambudziko ane B12 anowanikwa mune vanodya nyama chete, uye matambudziko aya anosanganisirwa netsika dzakaipa, mararamiro asina hutano, chikafu chisina hutano uye zvinokonzeresa kutyorwa kweB12 resorption, kusvika pakupera kwakazara kwekubatanidzwa kweCastle factor. iyo assimilation yevhitamini B12 inogoneka chete. panguva yakakwira zvakanyanya!
"Mukati mekutsvaga kwangu, zvidzidzo zviviri zvakawanikwa kuti, pakutanga, zvinosimbisa mhedzisiro yakanaka yezvinomera-zvinovaka muviri pahuropi basa. Zvisinei, pakunyatsoongorora, zvinoitika kuti taitaura nezvevana vakakurira pane macrobiotic diet - uye macrobiotics haisi nguva dzose inosanganisira vegetarianism; nzira dzekutsvakurudza dzakashandiswa hadzina kutibvumira kusabvisa pesvedzero yedanho redzidzo yevabereki pakukura kwevana.
Imwe nhema dzakajeka! Maererano neshumo yekudzidza nezve vegetarian uye vegan preschool vana yakabudiswa muna 1980, vana vose vaiva neavhareji IQ ye116, uye kunyange 119 yevana vegan. Nokudaro, nguva yepfungwa yevana ndeye vegans vaiva mberi kwezera ravo rekufamba nemwedzi 16,5, uye vana vose vakadzidza muhuwandu - nemwedzi 12,5. Vana vese vaive vakagwinya chose. Ichi chidzidzo chakatsaurirwa zvakananga kuvana vezvinomera, pakati pavo vaive vegan macrobiota!
"Ini ndichawedzera, zvisinei, kuti matambudziko ediki vegans, zvinosuruvarisa, haawanzo kugumira pahucheche. Inofanira kubvumwa kuti muvana vakwegura ivo, sekutonga, zvishoma zvishoma zvinoshamisa; asi zvakadaro. Saka, maererano nekuongorora kwakaitwa nemasayendisiti kubva kuNetherlands, muvana vane makore 10-16, vakakurira pakudya kwemiti, mano epfungwa ane mwero kupfuura muvana vane vabereki vanoomerera kune tsika dzechinyakare nezvekudya.
Zvinonzwisa tsitsi kuti munyori haana kupa runyoro rwezvinyorwa uye zvinyorwa zvaakashandisa pakupera kwechinyorwa chake, saka munhu anogona kungofungidzira kwaakawana ruzivo rwakadai! Zvinokoshawo kuziva kuti munyori akaedza kugadzira vakangwara vegan macrobiotes vanodya nyama uye kururamisa mwero wehuchenjeri hwevana ava nedzidzo yevabereki vavo, asi pakarepo vakabvisa mhosva dzese pane vegan chikafu chevana kubva kuHolland.
"Chokwadi, pane musiyano: mapuroteni emhuka panguva imwe chete ane huwandu hwakakwana hweese akakosha amino acids asina kugadzirwa nemuviri wemunhu uye anofanirwa kumwiwa nechikafu. Mumapuroteni akawanda emiriwo, zviri mukati memamwe amino acids anokosha zvakaderera zvikuru; saka, kuve nechokwadi chekupihwa kwakajairika kwemaamino acids kumuviri, zvirimwa zvine akasiyana amino acid musanganiswa zvinofanirwa kusanganiswa. Kukosha kwekubatsira kwesymbiotic intestinal microflora mukupa muviri maamino acids akakosha haisi chokwadi chisingarambiki, asi inyaya yekukurukurirana."
Imwe nhema kana ruzivo rwechinyakare rwakadhindwa zvakare nemunyori! Kunyangwe ukasafunga nezvezvigadzirwa zvemukaka nemazai anodyiwa nevarimi, unogona kutaura kuti zvinoenderana neProtein Digestibility Corrected Amino Acid Score (PDCAAS) - nzira yakanyatsojeka yekuverenga kukosha kwebiological yemapuroteni - soy protein ine. kukosha kwehupenyu hwepamusoro pane nyama. Muprotein yemuriwo pachayo, panogona kuve nekudzikira kwemamwe maamino acids, asi puroteni pachayo muzvigadzirwa zvezvirimwa inowanzokwira kupfuura munyama, kureva kuti kuderera kwebhayoloji yemamwe mapuroteni emiriwo anobhadharwa nekuwanda kwawo. Mukuwedzera, yakagara ichizivikanwa kuti hapana chikonzero chekubatanidzwa kweprotein yakasiyana mukati mekudya kwakafanana. Kunyangwe iwo mavegan anodya avhareji ye30-40 magiramu emapuroteni pazuva ari kuwana zvakapetwa kaviri zveese akakosha amino acids kubva mukudya kwavo sekukurudzirwa neWorld Health Organisation.
“Ehe, uku hakusi manyepo, asi ichokwadi. Chokwadi ndechekuti zvirimwa zvine zvinhu zvakawanda zvinodzivirira kugaya mapuroteni: aya trypsin inhibitors, phytohemagglutinins, phytates, tannins, zvichingodaro ... kupupurira kwete kunyange kukwana, asi kune kuwanda kweprotein yemukati mukudya kwezvinomera, kururamisa kwakakodzera kwekudya kunofanira kuitwa.
Ona pamusoro! Vegetarians vanodya mapuroteni emhuka, asi kunyange vegans vanowana zvakakwana zveese akakosha amino acids mukudya kwavo.
“Cholesterol inogadzirwa chaizvoizvo nomuviri womunhu; zvisinei, muvanhu vazhinji, kuumbwa kwavo kunobata chete 50-80% yezvinodiwa nemuviri zvechinhu ichi. Mhedzisiro yeGerman Vegan Study inosimbisa kuti vegans vane yakaderera mazinga e-high-density lipoprotein cholesterol (colloquially inonzi "yakanaka" cholesterol) kupfuura zvavanofanira.
OchereIchi ndicho chinyengeri chemunyori, icho chaakanyarara pamusoro pekuti chiyero cheHDL-cholesterol mune vegans (uye kwete mune zvinomera!) Maererano nemigumisiro yezvimwe zvidzidzo, yakanga yakaderera zvishoma pane vanodya nyama (hove- vanodya), asi zvichiri zvakajairika. Zvimwe zvidzidzo zvinoratidza kuti mazinga echolesterol anogona kuve akaderera muvanodya nyama zvakare. Uye zvakare, munyori haana kutaura chokwadi chekuti "yakaipa" LDL-cholesterol uye yakazara cholesterol muvanodya nyama kazhinji yakakwira kupfuura yakajairwa uye yakanyanya kukwirira kupfuura mune vegans uye miriwo, uye dzimwe nguva inogumira pa hypercholesterolemia, iyo masayendisiti mazhinji. chiratidzo chechirwere chemoyo. chirwere chevascular!
"Kana iri vhitamini D, inogadzirwa nemuviri wemunhu - asi chete pasi pemamiriro ekuratidzwa kwakawanda kweganda kune ultraviolet mwaranzi. Zvisinei, mararamiro emunhu wemazuva ano haabatsiri kupenya kwenguva refu kwenzvimbo huru dzeganda; Kunyanya kuratidzwa nemwaranzi ye ultraviolet kunowedzera njodzi yeakaipa neoplasms, kusanganisira ane ngozi akadai semelanoma.
Kusakwana kwevhitamini D mune vegans, zvinopesana nezvakataurwa nevanyori ve FAQ, hazvishamisi - kunyange munyika dzakabudirira. Semuenzaniso, nyanzvi kubva kuYunivhesiti yeHelsinki dzakaratidza kuti chiyero chevhitamini ichi mumavheji chakaderedzwa; iyo mineral density yemapfupa avo zvakare yakave yakadzikira, izvo zvinogona kunge zviri mhedzisiro ye hypovitaminosis D.
Pane kuwedzera kwechiitiko chekushaikwa kwevhitamini D muBritish vegans uye zvirimwa. Mune zvimwe zviitiko, tiri kutotaura nezvekutyorwa kwechimiro chepfupa muvakuru nevana. "
Zvekare, hapana humbowo hwakajeka hwekuti kushaikwa kwevhitamini D kunowanikwa mune vegans pane vanodya nyama! Zvose zvinoenderana nemararamiro uye kudya kweumwe munhu. Maavocado, howa, uye majarini evegan ane vhitamini D, sezvinoita zvinogadzirwa nemukaka nemazai zvinodyiwa nevanodya miriwo. Maererano nemigumisiro yezvidzidzo zvakawanda munyika dzakasiyana dzeEurope, ruzhinji rwevanhu vanodya nyama havana kugamuchira huwandu hunokurudzirwa hwevhitamini iyi nechikafu, izvo zvinoreva kuti zvose zvakataurwa pamusoro apa nemunyori zvinoshandawo kune vanodya nyama! Mumaawa akati wandei anopedzwa panze pazuva rakajeka rezhizha, muviri unokwanisa kugadzira katatu huwandu hwevhitamini D hunodiwa nemunhu pazuva. Kuwedzerwa kunowedzera zvakanaka muchiropa, saka vanodya miriwo uye vegans vanowanzova muzuva havana matambudziko nevhitamini iyi. Zvinofanira kucherechedzwa pano kuti zviratidzo zvekushaikwa kwevhitamini D zvinonyanya kuwanda kumatunhu ekuchamhembe kana munyika umo muviri unogara uchifanirwa kunge wakapfeka zvakakwana, sekune dzimwe nzvimbo dzechiIslam. Nokudaro, muenzaniso weFinnish kana British vegans hauna kufanana, nokuti osteoporosis inowanikwa pakati pehuwandu hwematunhu ekuchamhembe, pasinei nokuti vanhu ava vanodya nyama kana vegans.
Nhamba yengano… hazvinetse!
“Kutaura zvazviri, vhitamini B12 inogadzirwa netwunhu twudiki tunogara muura hwemunhu. Asi izvi zvinoitika mumatumbo makuru - ndiko kuti, munzvimbo iyo vitamini iyi haichagoni kubatwa nemuviri wedu. Hazvishamisi: mabhakitiriya anogadzira marudzi ese ezvinhu zvinobatsira kwete kwatiri, asi ivo pachavo. Kana tichiri kugona kuwana mhindu kubva kwavari - mufaro wedu; asi munyaya yeB12, munhu haakwanisi kuwana rubatsiro rwakanyanya kubva kuvhitamini yakagadzirwa nebhakitiriya.
Vamwe vanhu vanogona kunge vane B12-inogadzira mabhakitiriya mumatumbo avo madiki. Imwe ongororo yakabudiswa muna 1980 yakatora sampuli dzebhakitiriya kubva kujejunum (jejunum) uye ileum (ileum) yevane hutano vekuSouth Indian zvidzidzo, ndokuenderera mberi nekuberekesa mabhakitiriya aya murabhoritari uye, vachishandisa ongororo mbiri dzehutachiona uye chromatography, yakaongororwa kugadzirwa kwevhitamini B12. . Huwandu hwebhakitiriya hwakagadzira huwandu hwakakosha hweB12-senge zvinhu mu vitro. Zvinozivikanwa kuti Castle factor, inodiwa pakutorwa kwevhitamini, iri mudumbu diki. Kana mabhakitiriya aya akaburitsawo B12 mukati memuviri, vhitamini inogona kunyudzwa muropa. Saka, hazvina kunaka kuti munyori ataure kuti vanhu havagone kugamuchira vhitamini B12 yakagadzirwa nemabhakitiriya! Ehe, iyo inonyanya kuvimbika sosi yevhitamini iyi kune vegans ndeye B12-yakasimbiswa chikafu, asi kana iwe uchifunga huwandu hweizvi zvinowedzera zvinogadzirwa uye chikamu chevegans muhuwandu hwepasirese, zvinova pachena kuti ruzhinji rweB12 yekuwedzera haisi. yakagadzirirwa vegans. B12 inowanikwa muhuwandu hwakakwana muzvigadzirwa zvemukaka uye mazai.
"Kana iyo B12 inogadzirwa neiyo symbiotic mabhakitiriya emudumbu wemunhu ichinyatso kuzadzisa zvinodikanwa zvemuviri, saka pakati pevegans uye kunyange nezvinomera pangadai pasina kuwedzera kuwanda kwekushomeka kwevhitamini iyi. Nekudaro, muchokwadi, kune akawanda akawanda mabasa anosimbisa kupararira kusakwana kweB12 pakati pevanhu vanoomerera kune misimboti yekudya kwezvirimwa; mazita evanyori vemamwe eaya mabhuku akapihwa muchinyorwa "Masayendisiti aratidza ...", kana "panyaya yezviremera" (nenzira, nyaya yekugara kwevegan muSiberia yakatariswawo ipapo) . Cherechedza kuti zviitiko zvakadaro zvinoonekwa kunyange munyika umo kushandiswa kwevhitamini yekuwedzera kwekuwedzera kwakapararira.
Zvekare, nhema dzakajeka! Kushaikwa kwevhitamini B12 kunowanzoonekwa pakati pevanodya nyama uye kunobatanidzwa nekudya kwakashata uye tsika dzakaipa. Muma50s, muongorori akatsvaga zvikonzero nei rimwe boka reIran vegans risingaite kushomeka kweB12. Akaona kuti vairima miriwo yavo vachishandisa ndove yevanhu uye havana kunyatsoisuka, saka vakawana vhitamini iyi kuburikidza ne “kusvibiswa” kwebhakitiriya. Vegans vanoshandisa mavhitamini ekuwedzera havatambudzike nekushomeka kweB12!
"Zvino ini ndichawedzera rimwe zita kune rondedzero yevanyori vemabasa pamusoro peB12 kushomeka mune zvinomera: K. Leitzmann. Muzvinafundo Leitzmann akatokurukurwa nezvake pamusoro: mutsigiri ane shungu weveganism, mushandi anoremekedzwa weEuropean Vegetarian Society. Asi, zvisinei, nyanzvi iyi, iyo pasina munhu anogona kushora nekuda kwemaitiro asina kunaka ekudya kwezvinomera, inotaurawo chokwadi chekuti pakati pevegans uye kunyange vezvinomera vane ruzivo rwakareba, kushomeka kwevhitamini B12 kwakajairika kupfuura pakati pechinyakare vanhu vanodya.
Ndinoda kuziva kuti Klaus Leitzmann akati izvi! Zvingangodaro, zvaive zvevekudya zvakasvibirira vasingashandisi chero mavhitamini ekuwedzera uye vasingadyi miriwo isina kugezwa nemichero kubva mubindu ravo, asi vanotenga chikafu chese muzvitoro. Chero zvazvingaitika, kushaikwa kwevhitamini B12 hakuwanzo kuwanikwa pakati pevanodya miriwo pane vanodya nyama.
Uye nyaya yekupedzisira.
"Kutaura zvazviri, mafuta emiriwo ane imwe chete yeatatu maomega-3 fatty acids akakosha kuvanhu, anoti alpha-linolenic (ALA). Mamwe maviri - eicosapentenoic uye docosahexaenoic (EPA neDHA, maererano) - aripo muzvokudya zvinongobva kumhuka; kunyanya muhove. Kune, hongu, ma supplements ane DHA ari oga kubva kune asingadyiwi microscopic algae; zvisinei, aya mafuta acids haawaniki mumiti yezvokudya. Kusarudzika kune mamwe algae anodyiwa, anogona kunge aine huwandu hweEPA. Basa rebhayoloji reEPA neDHA rakakosha zvikuru: zvakakosha pakuvaka kwakajairwa uye kushanda kwetsinga dzetsinga, pamwe nekuchengetedza chiyero chehomoni.
Muchokwadi, kuita kweiyo enzymatic masisitimu anogadzira EPA neDHA kubva kualpha-linolenic acid mumuviri haina kuderera, asi inoganhurirwa nenhamba yezvikonzero: kuwanda kwemafuta ekutengesa, shuga, kusagadzikana, doro, kuchembera. maitiro, pamwe chete nemishonga yakasiyana-siyana, yakadai seAspirin semuenzaniso. Pakati pezvimwe zvinhu, iyo yakakwira yelinoleic acid (omega-6) mune yezvinomera / vegan yekudya inodzivirira zvakare synthesis yeEPA neDHA. Izvi zvinorevei? Uye izvi zvinoreva kuti vanodya miriwo uye vegans vanongoda kuwana yakawanda alpha-linolenic asidhi uye shoma linoleic acid kubva muchikafu. Kuzviita sei? Shandisa rapeseed kana soybean mafuta mukicheni, panzvimbo yemafuta ezuva, ayo anobatsirawo, asi kwete muhuwandu hunowanzodyiwa. Pamusoro pezvo, zvinokurudzirwa kudya kaviri pasvondo 2-3 maspuni e linseed, hemp kana perilla mafuta, nekuti mafuta aya ane huwandu hwakanyanya hwealpha-linolenic acid. Aya mafuta emiriwo haafaniri kupiswa zvakanyanya; hadzina kukodzera kubikwa! Kune zvakare akasarudzika vegan asina kupora margarines ane akawedzera DHA algae oiri, pamwe nevegan (etari) algae EPA uye DHA capsules, yakafanana neomega-3 hove mafuta capsules. Mafuta eTrans haapo mukudya kwevegan, kunze kwekunge vegan ichidya chinhu chakakangwa zuva rega rega uye inoshandisa yakaomeswa mafuta margarine. Asi iyo yakajairwa-kudya nyama inongozara-yakazara-yakazara nemafuta ekutangisa zvichienzaniswa neyakajairika vegan kudya, uye zvakafanana zvinogona kutaurwa kune shuga (kwete fructose, nezvimwewo). Asi hove haisi iyo yakanaka sosi yeEPA neDHA! Mu tuna chete, chikamu cheEPA kuDHA chinokodzera muviri wemunhu - ingangoita 1: 3, nepo zvichidikanwa kudya hove kanenge kaviri pasvondo, izvo vanhu vashoma vanoita zvachose. Kunewo mafuta anokosha anobva pamafuta ehove, asi ndine chokwadi chokuti vashoma vanodya nyama vanozvishandisa, kunyanya sezvo vachiwanzogadzirwa kubva kusalmon, umo chiyero cheEPA kusvika kuDHA chisina kufanira. Nekupisa kwakasimba, canning uye kuchengetwa kwenguva refu, chimiro cheaya acid chinoparadzwa zvishoma, uye ivo vanorasikirwa nekukosha kwavo kwehupenyu, saka vazhinji vanodya nyama vanovimbawo zvakanyanya nekubatanidzwa kweEPA neDHA mumuviri pachawo. Dambudziko rega rekudya kwemuriwo uye vegan nderekuti zvakanyanyisa mu linoleic acid. Zvisinei, masayendisiti anotenda kuti zvokudya zvemazuva ano (kunyange omnivorous) zvine alpha-linolenic uye linoleic acids muchikamu chisingafadzi che2: 1 uye kunyange 6:1 (mumukaka waamai wemamwe omnivores), kureva kunyange kudya kwekudya kwenyama kunowedzera. ine omega-45s. Nenzira, hapana dhata pamusoro pezvingangove zvakashata mhedzisiro yeakaderera mazinga eEPA neDHA muropa uye ane mafuta tishu ezvinomera uye vegans, kana zvakadaro zvakamboonekwa! Kupfupikisa zvose zviri pamusoro apa, tinogona kutaura kuti kudya kwezvinomera hakuna nzira yakaderera kune "yakavhenganiswa" kudya, izvo zvinoreva kuti hapana chikonzero chekuberekesa, kushandisa uye kuuraya mhuka.
References:
Dr. Gill Langley "Vegan Nutrition" (1999)
Alexandra Schek "Nutritional Science Compact" (2009)
Hans-Konrad Biesalski, Peter Grimm "Pocket Atlas Nutrition" (2007)
Dr Charles T. Krebs "Nutrients yehuropi hunoita zvakanyanya: zvese zvaunoda kuziva" (2004)
Thomas Klein «Vitamin B12 kushomeka: Nhema dzenhema uye zvikonzero chaizvo. Nhungamiro yekuzvibatsira, kuporesa nekudzivirira "(2008)
Iris Berger "Vhitamini B12 inoshaya muzvokudya zvevegan: Ngano uye chokwadi chinoratidzirwa nekudzidza kwakasimba" (2009)
Carola Strassner "Vari vekudya mbishi vari kudya zvine hutano here? Iyo Giessen Raw Chikafu Chidzidzo» (1998)
Uffe Ravnskov "Iyo Cholesterol Ngano: Iyo Yakakura Kukanganisa (2008)
Roman Berger "Shandisa simba remahomoni emuviri" (2006)