Mukati
Nzvimbo yepamutemo yeAmerican Dietetic Association (ADA) ndeiyi inotevera: kudya kwemuriwo kwakanyatsorongwa kwakakwana uye kunobatsira kudzivirira uye kurapwa kwezvimwe zvirwere.
Vegetarianism mune maonero
Zvokudya zvezvirimwa zvinogona kusiyana zvikuru. Chikafu chelacto-ovo chemuriwo chine michero, miriwo, zviyo, nyemba, mhodzi, nzungu, zvigadzirwa zvemukaka, uye mazai. Hazvibatanidzi nyama, hove, uye huku. Chikafu, kana chakasimba chemuriwo, chikafu chinosiyana nelacto-ovo vegetarianism nekusavapo kwemazai, zvigadzirwa zvemukaka, uye zvimwe zvekudya zvemhuka. Asi kunyange mukati megadziriro iyi, vanhu vakasiyana-siyana vanoramba zvigadzirwa zvemhuka. Nokudaro, kuti unyatsoona hutano hwehutano hwekudya kwezvirimwa, inofanira kutariswa zvakananga.
Ongororo dzinoratidza kuti vanodya miriwo vanowanzove nehurwere hwakaderera uye kufa kubva kune zvimwe zvirwere zvisingaperi zvisingaperi kupfuura vasingadyi miriwo. Zvinhu zvisiri zvechikafu zvakadai sekuita zvemuviri uye kurega kusvuta nedoro zvinogona kuitawo basa, asi kudya ndicho chinhu chakakosha.
Vanhu vari kuchinjika kune vegetarianism kwete nekuda kwezvikonzero zvekurapa, asiwo nekuda kwezvikonzero zvezvakatipoteredza uye nzara yenyika. Zvakare pakati pezvikonzero nei vanhu vachive vanodya miriwo: kufunga nezvehupfumi, nyaya dzetsika, zvitendero zvechitendero.
Kudiwa kwevatengi kwezvigadzirwa zvemuriwo kuri kukonzera kuwanda kwenzvimbo dzekudyira dzinopa zvigadzirwa zvemuriwo. Parizvino, mazhinji emayunivhesiti canteens anopa chikafu chemuriwo.
Kukosha kweVegetarianism kune Utano
Chikafu chemuriwo chakaderera mumafuta, kana mafuta akazara, chakashandiswa zvinobudirira sechikamu chehurongwa hwekusimudzira hutano kudzoreredza mamiriro aripo ecoronary artery disease. Zvokudya zvemuriwo zvinobatsira pakudzivirira nekuti zvakadzikira mumafuta akazara, cholesterol, uye mapuroteni emhuka, akakwira mufolate, anoderedza serum homocysteine, antioxidants sevhitamini C uye E, carotenoids, uye phytochemicals.
Vegetarianism inomisa kukura kwechirwere chemwoyo uye inoderedza kufa kubva kune coronary artery disease. Vegetarians kazhinji vane yakaderera cholesterol yakazara uye yakaderera-density lipoprotein mazinga, asi yakakwirira-density lipoprotein uye triglyceride mazinga anosiyana nemhando yekudya kwemuriwo.
Vegetarians havanyanyi kurwara nehypertension pane vasiri vegetarian. Izvi zvinoratidzika kunge zvichiitika pasinei nehuremu hwemuviri uye kudya kwe sodium. Vegetarians vane mukana wekufa nechirwere cheshuga cherudzi rwechipiri, zvichida nekuda kwekudya kwavo kwakanyanya kwemakhahydrates akaoma uye yakaderera body mass index.
Vegetarians havanyanyi kubatwa nekenza yemapapu uye cancer cancer. Iyo njodzi yakaderedzwa yegomarara remukati inosanganiswa nekuwedzera kwekudya kwefiber, miriwo, uye michero. Iyo colon microflora muvarimi inosiyana zvakanyanya neiyo yevasiri-zvinomera, izvo zvinoderedza njodzi yekenza yekoloni.
Hapana kuderera kwegomarara rezamu pakati pevanodya zvirimwa vekuMadokero, asi data kubva kukuenzanisa kwemadzinza inoratidza kuti njodzi yegomarara rezamu yakaderera muhuwandu hwekudya kwezvirimwa. Chinhu chinodzivirira chinogona kunge chakaderera mazinga eesrogen muvanodya miriwo.
Kudya kwemiriwo kwakanyatsorongwa kunogona kubatsira mukudzivirira nekurapa chirwere cheitsvo. Zvidzidzo zvekiriniki uye kuenzanisira kwemhuka zvakaratidza kuti mamwe mapuroteni ezvirimwa anogona kuwedzera mukana wekupona uye kuderedza proteinuria, glomerular filtration rate, renal kuyerera kweropa, uye histological kukuvadzwa kweitsvo kana ichienzaniswa neiyo isiri yezvinodya.
Vegetarian Diet Analysis
Huwandu hunodiwa hweamino acids hwakakosha hunogona kuwanikwa kubva kune chirimwa-based mapuroteni masosi, kunze kwekunge chirimwa-chikafu chikafu chakasiyana uye chine macalorie akakwana. Chidzidzo ichi chinoratidza kuti supplemental protein supplementation haidiwe, uye kudyiwa kwemazuva ese kweakasiyana amino acid masosi kunovimbisa yakajairika nitrogen kuchengetedza uye kushandiswa muvanhu vane hutano.
Kunyangwe zvikafu zvemuriwo zvine yakaderera yakazara mapuroteni uye zvingangoda kuwedzera zvishoma nekuda kweiyo yakaderera mhando yemamwe mapuroteni echirimwa, ese ari maviri lacto-ovo vegetarians uye vegans vanowana mapuroteni akakwana.
Zvokudya zvemiti zvine chete kwete-heme iron, iyo inonyanya kuoma kupfuura heme iron kune inhibitors (retarders) uye iron absorption enhancers. Kunyangwe kudya kwemuriwo kunowanzo kuve kwakakwira mune iron pane isiri-yemuriwo kudya, zvitoro zvesimbi mune zvinodyarwa zvakaderera nekuti simbi-yakavakirwa iron haina kunyura. Asi kukosha kwekliniki kwechiitiko ichi, kana chiripo, hachina kujeka, nokuti chiitiko chekushaya iron anemia chakafanana kune vanodya miriwo uye vanodya nyama. Kutora iron kunogona kuvandudzwa nehuwandu hwevhitamini C.
Zvokudya zvezvirimwa zvinogona kunge zvine vhitamini B12 pamusoro pazvo nenzira yemasara evhu, asi iyi haisi iyo yakavimbika sosi yeB12 kune vanodya miriwo. Yakawanda yevhitamini B12 inowanikwa mu spirulina, gungwa, miriwo yegungwa, tempeh (yakaviriswa soy chigadzirwa), uye miso yakaratidzwa kuva yakawanda isingashande B12 analog pane yakazara vhitamini.
Kunyangwe zvigadzirwa zvemukaka nemazai zvine vhitamini B12, kutsvagisa kunoratidza kuderera kweropa revhitamini B12 mune lacto-ovo miriwo. Vegetarians vanodzivirira kana kudzikisira chikafu chemhuka vanobva varairwa kuti vadye chikafu chinovaka muviri kana chikafu chakasimbiswa nevhitamini B12. Sezvo muviri wemunhu uchida vhitamini B12 shoma, uye zvitoro zvawo zvichichengetwa uye kushandiswazve, zvinogona kutora makore akawanda kuti zviratidzo zvekushayikwa zvioneke. Kutorwa kwevhitamini B12 kunoderera nezera, saka kuwedzera kunokurudzirwa kune vese vakura miriwo.
Lacto-ovo vegetarians vanowana calcium yakakwana, yakawanda kana kupfuura kupfuura vasiri vegetarians. Nekudaro, mavegans anowana mashoma calcium pane lacto-ovo miriwo uye yakasanganiswa dieters. Zvinofanira kucherechedzwa kuti vegans vangada karusiyamu shoma pane vasiri vegetarians, nekuti madyiro ane mapuroteni mashoma uye akawanda alkaline chikafu chinochengetedza calcium. Pamusoro pezvo, kana munhu achidya chikafu chakaderera muprotein uye sodium uye aine maekisesaizi akakwana, zvavanoda calcium zvinogona kunge zvakaderera pane avo vanorarama hupenyu hwekugara uye vanodya zvakajairwa Western chikafu. Izvi zvinhu, pamwe nekugadzirwa kwemajini, zvinobatsira kutsanangura kuti nei hutano hwemapfupa dzimwe nguva huri kuzvimiririra nekudya kwecalcium.
Sezvo zvisati zvazivikanwa kuti yakawanda sei calcium vegans inoda, uye nekupihwa kuti kushomeka kwayo kunotungamira kune osteoporosis muvakadzi, mavegans anofanirwa kudya yakawanda calcium seyakatangwa neInstitute of Medicine yezera ravo. Calcium inonyatso kunyudzwa kubva mukudya kwezvirimwa zvakawanda, uye kudya kwevegan kune zvakakwana zvechinhu ichi kana chikafu chine calcium chinogara chichisanganisirwa mazviri. Mukuwedzera, zvakawanda zvitsva zvekudya zvezvirimwa zvinosimbiswa ne calcium. Kana vegans vasiri kuwana calcium yavanoda kubva muchikafu, chikafu chekuwedzera chinokurudzirwa.
Vitamin D inoshomeka mukudya (zvese zvinodya miriwo uye zvisiri zvemuriwo) kunze kwekunge ichisanganisira chikafu chakasimbiswa nevhitamini D. Vegan kudya kunogona kushaikwa mune ichi chikafu, sezvo chinowanikwa zvakanyanya mukaka wemhou wakasimbiswa nevhitamini D. Asi ikozvino unogona tenga zvekudya zvevegan zvine vhitamini D yakawedzerwa, semukaka wesoya uye zvimwe zvigadzirwa zvezviyo. Mukuwedzera, ongororo dzinoratidza kuti muviri unogamuchira muyero mukuru wevhitamini D kubva pakuvhenekerwa nezuva, uye kuti zvakakosha kuitora kubva muchikafu chete kana munhu asingawane zuva rakawanda. Zvinotendwa kuti kuwana vhitamini D yakakwana, zvakakwana kuisa zuva kumaoko, mafudzi uye chiso kwemaminitsi 5-15 pazuva. Vanhu vane ganda rakasviba, pamwe chete neavo vanogara munzvimbo dzekuchamhembe, dzine makore kana kuti dzine utsi, zvichida vanoda kupedza nguva yakawanda muzuva. Kuumbwa kwevhitamini D kunokanganiswa nekushandiswa kwezuva. Kana mavegan asina kubuda kwezuva kushoma, vhitamini D yekuwedzera inokurudzirwa. Izvi zvinonyanya kuitika kune vanhu vakwegura, avo miviri yavo inogadzira vitamini D zvishoma.
Zvidzidzo zvinoratidza kuti kudyiwa kwezinc muvarimi kwakadzikira kana kuti kwakangofanana nevasiri zvirimwa. Zvidzidzo zvakawanda zvinoratidza kuti vanodya miriwo vane mazinga akajairika ezinc mubvudzi ravo, serum, uye mate. Nekudya kusina zinc, nzira dzekubhadhara dzinogona kubatsira vanodya miriwo. Asi, sezvo zinki yakaderera muzvokudya zvemiti, uye migumisiro yekushayikwa kwezinc haisati yanyatsonzwisiswa, vanodya miriwo vanofanira kudya zinc yakawanda sezvainokurudzirwa mukudyiwa, kana kunyange kupfuura.
Zvokudya zvisina mazai nehove zvakaderera mu omega-3 fatty acids (docosehexaacid, kana DHA). Vegetarians vane yakaderera ropa lipid mazinga eiyi fatty acid, kunyangwe zvisiri zvese zvidzidzo zvinobvumirana nechirevo ichi. Imwe yakakosha fatty acid, linoleic acid, inogona kuchinjwa kuDHA, kunyange zvazvo mazinga ekutendeuka achiita seasina kukwana uye yakakwira linoleic acid kudya kunodzivirira kutendeuka uku (36). Mhedzisiro yeDHA yakaderera haina kudzidzwa. Asi vanodya miriwo vanorayirwa kuti vaise zvinyorwa zvakanaka zve linoleic acid mukudya kwavo.
Vegetarianism mumakore akasiyana ehupenyu.
A yakaenzana vegan kana lacto-ovo vegetarian kudya kwakakodzera kune ese matanho ehupenyu, kusanganisira panguva yekuzvitakura uye kuyamwisa. Inozadzisawo zvinovaka muviri zvinodiwa nevacheche, vana nevachiri kuyaruka uye inobatsira mukukura kwavo kwemazuva ose.
Kushaikwa kwezvokudya zvinovaka muviri kunowanzoitika muvanhu vane kudya kwakaganhurirwa zvikuru. Vese vana vevegan vanofanirwa kuve nekwakavimbika kunobva vhitamini B12 uye, kana vasina kuratidzwa kwezuva kushoma, vanogamuchira vhitamini D yekuwedzera kana vhitamini D-yakasimbiswa chikafu. Zvokudya zvinofanira kusanganisira zvokudya zvakapfuma mu calcium, iron, uye zinc. Idya zvinodikanwa zvesimba zvevana venyama batsirai kudya nguva nenguva uye tudiki tudiki, pamwe chete nezvimwe zvakanatswa uye zvakakora-mafuta. Nheyo dzekutanga maererano nekudya kwekuwedzera iron, vhitamini D, uye kuiswa kwechikafu chakasimba mukudya kwakafanana kune vakajairwa uye vanodya miriwo vacheche.
Kana yave nguva yekuunza mapuroteni mukudya, vacheche vanodya miriwo vanogona kupepetwa tofu, cottage cheese, uye bhinzi (yakapepetwa uye yakatswa). Vegan vacheche vachiri kuyamwisa vanofanira kuwana vhitamini B12 kana kudya kwaamai kusina, uye vhitamini D kana vakawana zvishoma zuva.
Vegetarianism yakatonyanya kuwanda pakati pevechiri kuyaruka vane dambudziko rekudya, saka nyanzvi dzezvekudya dzinofanirwa kuziva nezvevechiri kuyaruka vanoganhurira zvakanyanya mukusarudza kwavo chikafu uye vanoratidza zviratidzo zvekusadya. Nekudaro, maererano nedata razvino, Kuenda vegan pachako hakutungamiriri kumatambudziko ekudya.. Kana kudya kwakanyatsorongwa, vegetarianism ndiyo sarudzo yakarurama uye ine utano kune vechidiki.
Zvokudya zvezvirimwa zvinosanganawo nezvinodiwa nevatambi panguva yemakwikwi. Mapuroteni angada kuwedzerwa nekuti maekisesaizi anowedzera amino acid metabolism, asi kudya kwemuriwo kunovhara mari yesimba uye zvine mapuroteni akanaka (semuenzaniso, zvigadzirwa zvesoya, bhinzi) zvinogona kupa protein yaunoda pasina kushandisa chikafu chakakosha kana kuwedzera.
Vatambi vechidiki vanofanirwa kutarisisa kune koriori yemukati yechikafu, mapuroteni uye iron. Vatambi vezvinomera vanogona kunge vaine mukana wekuve neamenorrhea kupfuura vasiri vegetarian vatambi, kunyangwe zvisiri zvese zvidzidzo zvinotsigira izvi.
Imwe nzira yekuchengetedza nguva yekuenda kumwedzi yakajairika inogona kunge iri yekudya yakakwira calorie, yakakwira mafuta, yakaderera fiber kudya, uye kuderedza kuwanda kwekushanda kwako. Lacto-ovo vegetarian uye vegan kudya kunogona kusangana nekudya uye simba zvinodiwa zvevakadzi vane pamuviri. Huremu hwemuviri wevachangobva kuberekwa vanozvarwa nevanodya zvinovaka muviri ndewenguva dzose.
Vane pamuviri uye vanoyamwisa vegans vanofanira kuwedzera kudya kwavo ne 2.0 kusvika 2.6 micrograms yevhitamini B12 zuva nezuva. Uye, kana mukadzi akasawana zuva rakawanda, 10 micrograms yevhitamini D zuva nezuva. Folate supplements inokurudzirwa kune vese vakadzi vane nhumbu, kunyangwe kudya kwemuriwo kunowanzo kuve nefolate yakawanda pane isiri-yemuriwo kudya.
Vegetarian kuronga
Nzira dzakasiyana-siyana dzekuronga menyu dzichabatsira kuve nechokwadi chekudya kwakakwana kune vanodya miriwo. Uyezve, nhungamiro dzinotevera dzinogona kubatsira vanodya miriwo kuronga zvokudya zvine utano: * Sarudza zvokudya zvakasiyana-siyana, zvinosanganisira zviyo, miriwo, michero, bhinzi, nzungu, mhodzi, mukaka, uye mazai. * Sarudza kudya kwakakwana, kusina kucheneswa kakawanda, uye kuderedza zvokudya zvine shuga, mafuta, uye zvokudya zvakanatswa zvakanyanya. * Sarudza kubva kwakasiyana-siyana yemichero nemiriwo. * Kana uri kushandisa zvigadzirwa zvemhuka - mukaka nemazai - sarudza izvo zvine mafuta mashoma. Deredza machizi uye zvimwe zvigadzirwa zvemukaka zvine mafuta akawanda uye mazai nekuti ane mafuta akazara uye nekuti anoderedza kudya kwezvirimwa. * Vegans vanofanirwa kugara vachisanganisira vhitamini B12 mukudya kwavo, pamwe nevhitamini D kana kuratidzwa kwezuva kuri kushoma. * Vacheche vanoyamwisa chete kubva pamwedzi 4-6 vanofanira kugamuchira iron supplements uye, kana kuratidzwa kwezuva kusingakwanisi, vhitamini D inowedzera. Uyewo vhitamini B12 inowedzera kana kudya kwaamai kusina vhitamini iyi. * Usarambidza mafuta mukudya kwevana vari pasi pemakore maviri. Uye kuti ubatsire vana vakura kuwana simba uye zvokudya zvinovaka muviri zvakakwana, sanganisira zvokudya zvine mafuta akawanda asina kusimba (zvakadai senzungu, mhodzi, mafuta enzungu, maavocado, nemafuta emiriwo) muzvokudya.
Piramidhi yechikafu yekuronga kudya kwevegan uye yemuriwo
MAFUTA, MAFUTA, NEKUDYA ZVINOTAPA idya zvihwitsi zvakaomesesa, bota, majarini, masalad dressing nemafuta ekukangwa.
Mukaka, YOGUTI NECHIZI 0-3 servings pazuva mukaka - 1 kapu yogati - 1 kapu plain cheese - 1/1 * Vegetarians vasingashandisi mukaka, yogati uye chizi vanofanira kusarudza mamwe maminetsi ane calcium.
NYAMA DZINOOMESA, nzungu, MBEU, MAZAI NEZVINHU ZVINOSIYANA NENYAMA 2-3 servings pazuva soy mukaka - 1 kapu yakabikwa bhinzi dzakaomeswa kana pizi - 1/2 kapu 1 zai kana 2 mazai machena nzungu kana mhodzi - 2 tbsp. tofu kana tempeh - 1/4 kapu yenzungu ruomba - 2 maspuni
VEGETABLES 3-5 servings pazuva yakabikwa kana kuchekwa miriwo yakasvibirira - 1/2 kapu yemuriwo mashizha mbishi - 1 kapu
CHIBEREKO 2-4 servings pazuva muto - 3/4 kapu yemichero yakaomeswa - 1/4 kapu yakachekwa, michero mbishi - 1/2 kapu yemuchero yemumagaba - 1/2 kapu 1 muchero wepakati sebhanana, apuro kana orenji
Bread, CEREAL, rice, PASTA 6-11 servings pazuva rechingwa - 1 chidimbu chezviyo zvakabikwa - 1/2 kapu yakabikwa mupunga, pasta, kana zvimwe zviyo - 1/2 kapu zvigadzirwa zveupfu - 1/2 kapu.
______ Rakabudiswa mu Journal of the American Dietetic Association, November 1997, Volume 97, Nyaya 11 Vanyori - Virginia K. Messina, MPH, RD, naKenneth I. Burke, PhD, RD Vaongorori - Winston J. Craig, PhD, RD; Johanna Dwyer, DSc, RD; Suzanne Havala, MS, RD, FADA; D. Enette Larson, MS, RD; A. Reed Mangels, PhD, RD, FADA; Vegetarian Nutrition dietetic practice boka (Lenore Hodges, PhD, RD; Cyndi Reeser, MPH, RD) Yakashandurirwa muchiRussian naMikhail Subbotin