Nhasi, kune kufarira kuri kukura munharaunda mukukanganisa hutano hwezvakatipoteredza. Vamwe vari kunetsekana zvikuru nehutsinye hunoitirwa mhuka mumapurazi. Vamwe vazhinji vanonyanya kufarira hutano hwavo uye shanduko dzinogona kuitwa kuvandudza kunaka kwehupenyu. Vachitungamirirwa nemafungiro akadaro, vanhu vari kuenda kune kudya kwezvirimwa. Vamwe vavo vanova vadyari vezvinomera, vasingabatanidzi mhuka dzese kubva mukudya kwavo. Kudya kwezvirimwa kunopa humwe hutano hunobatsira here? Kunyangwe zvidzidzo zvevegans zvishoma uye zviri kure pakati, zvinonyatsoratidza zvimwe zvinhu. Saka, tinoona kuti vegans vakaonda zvakanyanya kupfuura vamiriri vemamwe marudzi ese, BP yavo yakadzikira, pamwe nezviri mucholesterol uye yakaderera-density lipoprotein cholesterol muropa zvichienzaniswa nelacto-vegetarians, uye yakaderera zvakanyanya kupfuura vanhu. vanodya muzvokudya zvenyama (omnivores). Zvose izvi zvinhu pamwe chete zvinobatsira kuderedza dambudziko rekuita chirwere chemwoyo. Huremu huri pakati nepakati hunobatsirawo kuderedza njodzi yegomarara uye chirwere cheshuga. Izvi zvinobatsira zvinogona kutsanangurwa nechikamu chekuti vegan kudya kwakakwira mu magnesium, potasium, dietary fiber, vitamin B9, antioxidant mavitamini E uye C, uye hutano-kusimudzira phytochemicals. Mbeu nemiriwo, zviyo zvakakwana, michero nenzungu - zvose izvi zvekudya zvinodzivirira muviri kubva kuzvirwere zvakakomba zvisingaperi. Vanhu vanodya zvokudya izvi vanowanzova nehosha yemwoyo shoma, sitiroko, chirwere cheshuga, osteoporosis, uye mamwe marudzi egomarara pane vaya vanodya zvokudya zvishomanana zvinobva mumiti. Pamusoro pezvo, kudyiwa kwezvinonhuhwira zvakaita seturmeric, ginger, garlic, nehanyanisi zvinodzivirirawo kubva kugomarara, sitiroko, uye chirwere chemoyo. Kubvisa nyama kubva mukudya hakugone kutungamirira mukuderera kwemafuta akazara uye cholesterol kudya kana munhu akatora zvakakwana zvemukaka, mazai uye cheese. Zvisinei, kana iwe ukadya zvigadzirwa zvemukaka zvakaderera uye mazai machena (pasina yolk), kudya kwako kwemafuta akazara uye cholesterol kuchaderedzwa zvakanyanya. Kushandiswa kwemukaka kunobatanidzwa nenjodzi yekukura listeriosis uye salmonellosis, pamwe chete nemishonga inokonzerwa neprotein yemukaka uye masara emishonga inorwisa mabhakitiriya mumukaka. Kushandiswa kwemazai kuzerewo ne salmonellosis. Vakadzi vakwegura, vakadzi vane pamuviri uye vana vanonyanya kunetseka munyaya iyi, nekuda kwekusagadzikana kwekudzivirira. Pane here zvakaderera pakudya kwevegan? Mibvunzo inogara ichimuka nezve kudyiwa kwevhitamini D, calcium uye njodzi inosanganisirwa yekutyoka kwemapfupa mumavegan. Kubvisa zvigadzirwa zvemukaka kubva mukudya kunoreva kuti yakanakisa sosi ye calcium inobviswa kubva mukudya. Zvisinei, zviri nyore kuti vegans vawane mushonga wavo wecalcium wezuva nezuva nekudya muriwo wegirinhi tema (zvakadai seBrussels sprouts, bok choy, uye broccoli), maranjisi ane mavhitamini nemaapuro, soyabhinzi, uye mupunga. Tofu, maranjisi, tahini, maonde, uye mbatatisi zvinopa muviri chitsama chakakwana checalcium. Ongororo yakawedzera yeUK yakawana kuti kuvhunika kwemapfupa kwakajairwa hakuna kujairika pakati pevegans, chero ivo vachidya zvinopfuura 525mg yecalcium pazuva. Mukuwedzera kune calcium, zvimwe zvikamu zvezvokudya zvinomera zvinofungidzirwa kuchengetedza utano hwemapfupa potassium, vitamin K, uye magnesium, inowanikwa mumiti inodyiwa yakadai se thyme, sage, uye rosemary.
Zvirimwa zvakapfuma mu magnesium uye potasium ndiko kunobva alkaline zvakasara zvinodzivirira mapfupa kubva mukukuvara. Iyi alkaline yakasara inonyanya kukosha kune itsvo mumutumbi wekukwegura, iyo ine nguva yakaoma kutora asidi yakawandisa. Miriwo yemashizha yakapfuma muvhitamini K inosimudzira kuumbwa kweosteocalcin, protein yakakosha yemapfupa. Vakadzi vanodya yakawanda yevhitamini K (miriwo yemashizha egirinhi kamwechete pazuva) vane 45% yakaderedzwa njodzi yekutyoka kwehudyu zvichienzaniswa nevakadzi vanodya yakaderera yevhitamini K (avo vanodya miriwo mashizha akasvibira kazhinji kanopfuura kamwe chete. vhiki). Soy inonyanya kubatsira kana zvasvika pakurasikirwa kwemamineral density kurasikirwa, kunyanya muvakadzi vepashure-menopausal. Iwo ma isoflavones ari mu soy anobatsirawo zvakanyanya mukugadzirisa kwemapfupa uye kudzivirira kuparadzwa kwavo. Masevhisi maviri esoya pazuva anopa mabhenefiti akakwana. Vitamin D, inodiwa ku calcium metabolism, inogona kuwanikwa kubva kune zvakasimbiswa zviyo, margarine uye soy zvinwiwa. Munguva yechando, zvakakosha zvakanyanya kudya chikafu chakapfuma muvhitamini D, sezvo munguva yechando muviri unogadzira huwandu hushoma hwevhitamini iyi (kana kwete zvachose). Kushaikwa kwesimbi idambudziko remunhu wese, kunyanya kuvakadzi vezera rekubereka. Kusabviswa kubva mukudya kwezvigadzirwa zvemukaka hakukanganise zviri mukati mesimbi mumuviri, sezvo mukaka uri murombo zvakanyanya wesimbi. Uyezve, iron iri mumazai haina kubatwa zvakanaka nemuviri. Naizvozvo, vegan haisi panjodzi huru yekushaikwa kwesimbi kupfuura lacto-vegetarian. Dambudziko guru revanhu vanodya kudya kwekudyara chete ivhitamini B12. Nepo nyama, mukaka nemazai zvine huwandu hukuru hwevhitamini iyi, zvirimwa hazvina zvachose. Kushaikwa kwevhitamini B12 kunogona kutungamirira kumigumisiro yakakomba yakadai sedementia praecox, coordination disorder, kukanganwa, nervous system disorder, kurasikirwa kwendangariro, kuvhiringidzika, kusakwanisa kuisa pfungwa uye kusakwanisa kudzikamisa pakufamba. Vegans vanofanirwa kudya chikafu chakasimbiswa nevhitamini B12 zuva nezuva - zvinwiwa zvesoya nemupunga, zviyo uye analogues enyama. Zvakakosha kuverenga mavara kuti uve nechokwadi chokuti uri kuwana zvakakwana zvezvokudya izvi. Kutaura zvazviri, vanhu vose vane makore gumi nemaviri zvichikwira vanofanira kudya zvokudya zvakakwirira muvhitamini B12 nokuti matumbu avo haabudisi asidhi yakakwana kuti atore vhitamini B12 kubva muzvigadzirwa zvemhuka. Kuwana refu-cheni omega-3 fatty acids kwakakosha kumoyo, huropi, uye hutano hwekuona. Kunobva mafuta acids ihove, asi mazuva ano, vanodya miriwo vanogona kuwana docosahexaenoic acid kubva mugungwa. Uye zvakare, muviri unokwanisa kushandura alpha-linolenic acid kuita docosahexaenoic acid, kunyangwe iyi iri nzira isingaite.
Alpha-linolenic acid inogona kuwanikwa kubva kune dzakasiyana siyana zvirimwa, senge flaxseeds, canola mafuta, walnuts, tofu, soy zvinwiwa. Kupfurikidza nokusarudza zvokudya nokuchenjera, munhu anodya miriwo anogona kubvisa zvinhu zvose zvemhuka muzvokudya zvake ndokuramba achidya zvakakwana. Sarudzo dzisina kunaka dzechikafu dzinotungamira kune kumwe kushomeka kwekudya, izvo zvinokanganisa hutano. Chikafu chezvirimwa chinoderedza njodzi yezvinetso zvine chekuita nezera senge kuwandisa, BP, uye chirwere chemoyo.