Chinhu chimwe kuva munhu mukuru anodya miriwo, chimwe chinhu kuronga kurera vana vako semuriwo.
Hazvichashamisi nhasi kuti vanhu vakuru vanotendeukira kuzvokudya zvinogadzirwa nezvirimwa nokuda kwezvikonzero zvakasiyana-siyana—zvetsika, zvakatipoteredza, kana kuti zvomuviri—asi vakawanda vanoramba vachidavira kuti hazvibviri kurera vana vane utano hwakanaka pasina kudya “kwakavimbika” kwenyama nembatatisi. .
Chinhu chokutanga chatinonzwa kubva kuhama dzine mutsa uye shamwari mubvunzo: "Asi ko nezve squirrels?!"
Kusarura kwakawanda kana zvasvika pakudya kwevegan.
Zvisinei, chokwadi ndechokuti vana vanogona kukura uye kukura zvakakwana kana vakasabvisa kwete nyama chete, asiwo zvigadzirwa zvemukaka kubva pakudya kwavo.
Pane imwe "asi" pano: iwe unofanirwa kunyatsoteerera kune zvimwe zvinovaka muviri zvingave zvisipo mukudya kusingabatanidzi mapuroteni emhuka.
Usati wataura nezve “chinoshaikwa” mukudya kwezvirimwa, zvakakosha kuti utange waona kuti pane zvakawanda zvakanaka zveutano zvinobva mukudya kunogarwa nezvirimwa zvakanyanya – kunyanya kana zvichiita seimwe nzira yekudya zvisina hutano. senyama yakagayiwa inogadzirwa mumapurazi ekurima. Kuwanda kweropa, kuderera kwecholesterol yeropa, njodzi shoma yechirwere chemoyo, uye optimal body mass index zvinowanzoonekwa sezvinobatsira zvekudya kwevegan uye vegetarian.
Mumazuva ano, apo kufutisa kwehuduku kuri kuita denda, izvi zvakanakira kudya kwezvirimwa zvinofanirwa kutorwa zvakanyanya. Kudzivisa nyama kana nyama uye zvigadzirwa zvemukaka zvinoda ruzivo rwezvakakosha zvekudya zvine hutano uye kunzwisisa kuti ndezvipi zvinotsiva zvekudya uye zvekuwedzera zvekushandisa. Kana iwe uri mubereki ane mutoro wemwana wemuriwo kana vegan, saka iwe unofanirwa kukoshesa zvinotevera zvinovaka muviri.
MaProteins
Kugara kubatikana nemapuroteni hakuna kunyatsoruramiswa uye harisi iro dambudziko rinonyanya kunetsa rakatarisana nemhuri dzezvinomera uye vegan. Chokwadi ndechokuti muviri wemwana unoda mapuroteni hausi mukuru sezvaunowanzodavirwa. Vacheche vanoda 10g yeprotein pazuva, vana vechikoro vanenge 13g, vana vechikoro chepuraimari vanenge 19-34g pazuva, uye vechidiki vanenge 34-50g.
Mapuroteni anowanikwa mumiriwo yakawanda (bhinzi, nzungu, tofu, soy mukaka) uye zvigadzirwa zvemukaka. Ehezve, haasi mapuroteni ese akaenzana, asi nekubatanidza zviyo nenyemba, unogona kuwana nyore huwandu hunodiwa hweprotein pahwaro hwekudya kwakachena kwezvirimwa.
Iron
Simbi inowanikwa muzvingwa zvakasimbiswa uye zviyo, michero yakaomeswa, miriwo yemashizha, mukaka wesoya, tofu, uye bhinzi. Sezvo iron inobva mumiti (isina-heme iron) yakanyanya kuoma kuti muviri utore, zvakakosha kuve nechokwadi kuti vana vanotora zvokudya zvine iron pamwe chete nevhitamini C, iyo inobatsira muviri kutora iron.
Vitamin B12
Kunyange zvazvo kunetseka pamusoro peprotein kunowanzove kwakanyanyisa, pane zvikonzero zvakanaka zvekutora kudya kwevana B12 zvakakomba, chero bedzi vasingadye zvigadzirwa zvemhuka. Vegetarians vanowana yakakwana yevhitamini iyi kubva mumukaka, asi nekuti hapana chirimwa cheB12, mavegans anofanirwa kusanganisira chikafu chakasimbiswa sechingwa nezviyo, mbiriso inovaka muviri, uye mukaka wesoya mukudya kwavo.
karusiyamu
Calcium inonyanya kukosha pakukura kwemuviri wemwana. Vegetarians vanodya zvigadzirwa zvemukaka vanowana calcium yakakwana. Zvokudya zvine Calcium: Zvigadzirwa zvemukaka, miriwo yemashizha, muto wemaranjisi wakasimbiswa, uye zvimwe zvigadzirwa zvesoya. Vegan vana vanoda calcium supplements.
vhitamini D
Zvitubu zvevhitamini D zvinosanganisira zviyo zvakasimbiswa, muto weorenji, nemukaka wemhou. Zvisinei, kugara kwezuva nguva dzose kunokwana kuita kuti miviri yevana iwane vhitamini D. Mhuri dzeVegan dzinofanira kunyatsocherechedza zviratidzo zvekushayikwa kwevhitamini D (asthma, chirwere chekufema, kupera simba, kuora mwoyo) uye kupa vana zvokudya zvinovaka muviri zvakakodzera.
Omega-3 fatty acids
Mafuta akakosha pakukura kwehuropi, uye kushandisa simba kwevana kwakanyanya panguva yekutamba kwekunze kunoreva kuti miviri yavo inopisa mafuta nekukurumidza. Mafuta anosanganisira flaxseed, tofu, walnuts, uye hempseed mafuta.
zen'e
Kushaikwa kweZinc hakusi kutyisidzira kwakakomba kumhuri dzezvinomera, asi mbeu-based zinc yakanyanya kuoma kubata kupfuura mhuka-based zinc. Mbeu dzebhinzi, nzungu, zviyo nebhinzi zvinobvumira muviri kuti unyatso kunwisa zinc zvirimo; nekuwedzera, unogona kutenga chingwa kubva kune dzakamera zviyo.
Fibre
Sezvo mutemo, vana vezvinomera vanowana fiber yakakwana. Muchokwadi, zvinowanzoitika ndezvekuti sezvo kudya kwezvinomera kwakakwira mumiriwo uye zviyo, vana dzimwe nguva vanowana fiber yakawandisa pane izvo zvavanodawo, semafuta. Dyisa vana vako nut butters, avocados, nezvimwe zvine hutano, chikafu chine mafuta.
Chekupedzisira, usaedze kuseta iyo chaiyo dosage yechikafu chega chega. Kunze kwezvishoma zvakakosha zvinovaka muviri zvakaita seB12, izvo zvingada kuwedzerwa, kunyanya kune vegans, zvakanyanya kukosha kuti ungodya zvakasiyana siyana zvine hutano uye zvakakwana chikafu, pamwe nekukurudzira vadikanwi kuti vaedze uye vanakidzwe nekudya. Vana vanobva vawana mukana wekupedzisira vadzidza kudzora kudya kwavo uye kukudziridza nzira ine hutano yekudya.