Zvidzidzo zvakawanda zvakatoratidza kuti veganism inogona kutiponesa kubva kuzvirwere zvisingaperi senge Type 2 chirwere cheshuga. Pamusoro pehutano hwakanaka hwekudya kwevegan, hutsinye-isina vegan mararamiro akavakirwa pakunzwira tsitsi mhuka uye kuzvipira kudzikamisa kukuvadzwa kwezvakatipoteredza kune mhedzisiro yakanaka pamanzwiro edu ega.
Asi nepo veganism iriyo yakanakisa imwe nzira kune chero chikafu, kudya chirimwa-chakadyarwa haisi XNUMX% vimbiso yehutano! Kune dzimwe misungo munzira, iyo kunyange avo vanga vari vegan kweanopfuura gore dzimwe nguva vanosangana.
Nyanzvi dzinoratidza 4 akajairika zvikanganiso zvehutano zvevegan izvo zvinofanirwa kudzivirirwa kuitira kuti urege kuomesa hupenyu hwako nekusaziva.
1. Funga Vegans Usamborwara
Muma1970, chiitiko chinodzidzisa chakaitika munyika yemitambo. Munyori webhuku rinotengeswa zvakanyanya uye mumhanyi wemarathon Jim Fix, aine makore makumi mashanu nemaviri, akangoerekana adonha akafa panguva yekumhanya kwake kwemazuva ese. Sezvinoratidzwa neongororo yezvitunha, mutambi wacho akafa nekuramba kwemoyo. Panguva imwecheteyo, Fix aiwanzotaura kuti aigona kudya chero chaaida - zvakanga zvisiri pasina kuti akanga amhanya makiromita akawanda muupenyu hwake.
Vegans vanogona kuwira mumusungo mumwe chete. Huwandu hwakaderera hwechirwere chisingaperi mumavegan hazvireve kuti vabuda munzvimbo yenjodzi! Vegans vanogona zvakare kukura zvirwere zvakaita sekenza, chirwere chemoyo, chirwere cheshuga, dementia, uye zvimwe zvakakomba kusagadzikana. Mukuwedzera, vanhu vazhinji vava vegan vanga vachidya nyama kwemakore akawanda zvisati zvaitika, zvinoreva kuti zvimwe zvirwere zvinogona kunge zvakatoonekwa mumitumbi yavo. Kufanana nevamwe vese, vegans vanofanirwa kuongororwa uye kuongororwa kuti vaone kuvepo kwezvirwere nenguva uye kudzivirira kukura kwavo.
Zvakakoshawo kuyeuka kuti kudya kwevegan hakuzokuchengete uine hutano kana iwe ukadya zvakawanda zvakagadziriswa zvekudya zvine mafuta akawanda, trans mafuta, shuga, uye munyu.
2. Usaomerera kumararamiro ane utano
Organic uye chirimwa-based, yakaderera-oiri chikafu isarudzo dzine hutano hwakanyanya, asi ingori chikamu cheurongwa hwemararamiro ane hutano.
Vegans vanotarisa kuti vagare vaine hutano vanofanira kuwedzera mamwe maekisesaizi kuhurongwa hwavo, pamwe nekurega kuputa.
Nguva dzose kurara kwe8-awa usiku kuchaderedza zvakanyanya ngozi yekuwana chirwere chemwoyo kana ichienzaniswa nevaya vanorara pasi pemaawa mashanu.
Kuedza kwako kuomerera kune yakanakira vegan kudya kunogona kumutsa kusingaperi mazwi kubva kune vaunoshanda navo, mhuri, uye shamwari. Mamiriro ezvinhu aya anogona kukonzera kushushikana kwakawanda, uye kuti ukunde, edza kugona kufema maitiro, yoga, kana chitandadzo chekusimudzira sekutamba mimhanzi.
3. Usatora mavitamini
Ongororo dzekurapa dzinoratidza kuti vegans vanowanzoshaya iron, iodine, taurine, mavhitaminzi B12, D, K, uye omega-3. Kuti chikafu chevegan chive chine hutano chaihwo, zvakakosha kurangarira kuwana izvi zvinovaka muviri.
Iwe unogona kuwana huwandu hwe omega-3 hwaunoda nekudya zvipunu zviviri zvevhu reflaxseed nemishonga, walnuts uye chia mbeu zuva nezuva. Seaweed uye nori inogona kuva sosi yeiodine. Mamwe marudzi ehowa nemukaka wechirimwa ane vhitamini D yakawanda. Sipinachi, tofu, bhinzi, nyemba, uye mhodzi dzesunflower manyuko akanaka esimbi.
Kana usiri kuwana mavhitamini akakwana kubva pakudya kwako, funga kushandisa vegan supplements. Uye kuti uve nechokwadi chekuti uri kuwana zvinovaka muviri zvakakwana, iva nechokwadi chekutora kuongororwa ropa nguva nenguva kuti uone huwandu hwevhithamini.
4. Funga chero chigadzirwa chakanyorwa kuti "vegan" chinobatsira
Zviripachena broccoli, mbatatisi, bhinzi, nezvimwewo chikafu chakazara chakazara nehutano hwakanaka (uye netarisiro yakakura pasina makemikari emaindasitiri). Izvo zvisingagoni kutaurwa pamusoro pezvigadzirwa zvehafu-zvakapedzwa izvo zvinoshingaira zvinopiwa kwatiri nevagadziri - haugoni kutarisira hutano kubva kwavari.
Kusveta pasoda, machipisi, uye vegan nuggets kunogona kunakidza, asi kuri kure kure nekudya zvine hutano.
Imwe musungo wezviyo inogadzirwa zviyo, inowanzoshandiswa mumakuki, muffin, chingwa, uye zvimwe zvakabikwa, zvinopesana ne100% zviyo, izvo zvine hutano.
Hazvimbokuvadzi kutora nguva yekuverenga zvinongedzo zvechigadzirwa usati watenga uye uchidya!