Vegetarianism uye veganism
 

Kune mumwe nemumwe wedu, pfungwa iyi ine zvarinoreva. Vamwe vanonamatira kune yekudya yemuriwo yakavakirwa mutsika uye maonero ehunhu, vamwe - nekuda kwezvikonzero zvehutano, vamwe nenzira iyi vanotsvaga kuchengetedza chimiro kana kungotevedzera mafashoni maitiro.

Kunyange nyanzvi hadzipi dudziro isina kujeka. Zvisinei, ichokwadi chose kuti vegetarianism igadziriro yezvekudya isingasanganisire kana kuganhurira kudyiwa kwezvinhu zvemhuka. Iyi mararamiro inofanira kubatwa nekuchenjerera, nehanya, uye zvakare kuziva uye kutevera mitemo yekutanga kuitira kuti kudya kwezvirimwa kunonyatsoshanda kune kunaka kwehutano, uye kusaparadza.

Kune matatu akakosha marudzi ezvirimwa:

  • veganism - iyo yakaomesesa yekudya yemiriwo, umo marudzi ese enyama asingabatanidzwe: mhuka, hove, hove; kunyange mazai, mukaka uye zvimwe zvigadzirwa zvemukaka hazvishandiswi, uye kazhinji uchi; vakadya miriwo vakadaro vanonziwo vegans kana vegans.
  • lactovegetarianism - vegetarianism, kudya kunosanganisira mukaka, pamwe chete nemishonga yemukaka;
  • lacto-zvinomera - vegetarianism, iyo inobvumira, kuwedzera kune zvigadzirwa zvemiti, uyewo mukaka uye mazai ehuku.

Zvakanakira Vegetarianism

Lacto-vegetarianism uye lacto-ovegetarianism hazvipesane nemisimboti yezvakanaka zvine hutano kudya. Kana iwe ukashandisa zvakasiyana zvidyarwa zvezvirimwa zvakakosha kune zvakajairika marobhoti emuviri, saka kusadya nyama kunogona kubatsira zvikuru. Chikafu chisina kusimba chemidziyo chinobatsira pakurasikirwa nehuremu, pamwe ne atherosclerosis, intestinal dyskinesia uye kuzvimbirwa, gout, itsvo matombo, kunyanya mukukwegura. Kudya kwevegans kunoda kubvisa zvachose mafuta acids uye cholesterol, saka nzira iyi yekudya inobatsira kumatanho ekudzivirira atherosclerosis uye zvimwe zvirwere, asi chete kana mavitamini nemaminerari zvichishandiswa mukuwedzera kune chikafu.

 

Kukanganisa pane hutano

Nekudya kwemuriwo, muviri uzere nekudya uye mavhitamini, anosanganisira: makabhohaidhiretsi, omega-6 fatty acids, fiber, carotenoids, folic acid, vhitamini E, etc. Inovandudza hutano uye inochengetedza huremu hwemazuva ose nekudya zvine mwero kwemafuta. acids, cholesterol uye mapuroteni kubva kumiti-based foods.

Mhedzisiro yedzidzo hombe yakagadza kuti hosha dzakasiyana siyana nezvirwere hazviwanzo kuwanikwa pakati pezvirimwa

  • Pakati pevanhu vanodya zvinomera vanoteerera kuchikafu kweanopfuura makore mashanu, pane makumi maviri muzana% varwere vane chirwere chemwoyo.
  • Iko kukwira kweropa kwevanodya nyama kwakaderera zvakanyanya kupfuura kwevasina-zvinomera, saka hypertension uye zvimwe zvikonzero zvekuerekana zvachinja mukumanikidza kweropa hazvina kujairika pakati pavo.
  • Zvakaonekwa kuti vembiri havashoma kubatira kanzira dzakasiyana kunze kwegomarara remuura.
  • Kudya kwevegan uye kwemiriwo kunoderedza zvakanyanya njodzi yekukura mhando XNUMX chirwere cheshuga. Kudya kwemiriwo kunosanganisirwa nehumwe hushoma hwe metabolic syndrome, akasiyana maratidziro ayo ari kukonzera chirwere chemoyo uye chirwere cheshuga.
  • Kudya kwemidziyo kunogona kubatsira kurwisa kufutisa. Kufutisa vanhu vanhu vashoma kwazvo pakati pevanodya nyama.
  • Mune vasingaomeseri vezvirimwa, cataract inoitika ne30%, uye mune vegans iri 40% kushoma pane vanhu vanosanganisira anopfuura zana g yenyama mukudya kwavo kwemazuva ese.
  • Diverticulosis inoitika makumi masere kubva muzana muzana mune vashoma.
  • Kutsanya, mushure mekudya kwemidziyo, kune mhedzisiro pane kurapwa kwerheumatoid.
  • Kudya kwemidziyo kunobatsira kuisa mwero wepamusoro weti uye neropa, zvichitsigira kurapwa kwechirwere chetsvo chisingaperi.

Migumisiro pane hutano hwepfungwa uye tarisiro yeupenyu

  • Vezvirimwa vane yakanaka uye yakagadzikana mamiriro ehunhu kupfuura vasiri-varimi.
  • Kurambidzwa kwakakwana kana kusarudzika kwekudya nyama kunopa kuwedzera kwakanyanya muhupenyu hwekutarisirwa. Kuteedzera chikafu chemuriwo kwemakore makumi maviri kana anopfuura kunogona kuwedzera hupenyu nemakore angangoita 20.

Zvekutanga Kurudziro yeVegetarianism

  1. 1 Zvakanakisa kuomerera kune kushomeka kwekudya kwemuriwo, sezvo zvimwe zvigadzirwa zvemhuka zvinongodiwa pakushanda kwemuviri.
  2. 2 Zvichienderana neyakaomeswa miriwo, iwe unofanirwa kusanganisa mukudya zvakadai zvakakosha zvinovaka muviri seprotein, mafuta, pamwe nema multivitamini uye chikafu chine mavitamini akawanda nemamineral.
  3. 3 Panguva yekuzvitakura, kuyamwisa uye kudzidzisa vana kudyara nyama, zvakakosha kuti utarise kune chokwadi chekuti muviri waamai nemwana unodawo chikafu chemhuka. Kuregeredza chinhu ichi kunogona kutungamira kumhedzisiro yakaipa.
  4. 4 Iko kuiswa mukudya kweiyo yakaoma vegetarianism uye mukume mune chero huwandu haukwanise kupa muviri iwo ese anodiwa mavitamini uye mamineral.

Vanotsiva zvinhu zvakakosha

  • protein - inogona kuwanikwa kubva kune legumes,, sipinashi, cauliflower, uye gorosi;
  • mafuta - Iine mafuta emiriwo akasiyana siyana: maorivhi, linseed, sunflower, hemp, coconut, cottonseed, walnut, nezvimwe;
  • dare - mari inodiwa inowanikwa munzungu, mhodzi, bhinzi nemiriwo mitema;
  • calcium uye zinc - inogona kuwanikwa kubva kuzvigadzirwa zvemukaka, pamwe nemuriwo wemashizha eruvara rwakasvibira, kunyanya kare, uye cress, mhodzi, Brazilian uye, michero yakaomeswa uye tofu;
  • omega-3 fatty acids - manyuko ari mbeu yefilakisi, nzungu dzakasiyana, bhinzi nezviyo;
  • vitamini D - muviri wakazadzwa nemwaranzi yezuva, pamwe chete nezvigadzirwa zvakaita sembiriso,,, parsley, gorosi mbesa, zai yolk.

Zvinhu zvine njodzi zvekudyara nyama

Kana iwe ukakanganisa kudya kwako uye ukarasikirwa nezvakakosha mumararamiro ehupenyu, zvino izvi zvinotungamira kumhedzisiro ine njodzi. Kazhinji, varimi vanoshaya, ,, mapuroteni, omega-3 mafuta acids, mavhitaminzi, nezvimwe.

Iko mukana wehosha ine yakaoma zvinodhaka

  • Kushaikwa kwevhitamini D uye B12 mumuviri kunotungamira kumatambudziko ehematopoietic maitiro, pamwe nekukanganisa kwenzvimbo dzetsinga.
  • Nekushaikwa kweamino acids uye mamwe mavhitaminzi (kunyanya vhitamini D), kukura uye kukura kwemwana kunokanganiswa (kunyangwe kana mwana achiri mudumbu raamai), izvo zvinotungamira kumarickets, kupererwa neropa uye zvimwe zvirwere zvine chekuita nekushomeka. Nekushomeka kwechinhu chimwe chete muvanhu vakuru, mazino nebvudzi zvinotanga kudonha, uye mapfupa anova akaomarara.
  • Paunoramba zvigadzirwa zvemukaka, muviri hauna vhitamini yakakwana.
  • Kushaikwa kwezvinhu zvine zvigadzirwa zvemhuka chete zvinogona kukonzera, zvinotungamira mukuderera kwemhasuru uye chirwere chemapfupa.
  • Kunyangwe calcium, mhangura, simbi uye zinc inogona kuwanikwa kubva kuzvirimwa-zvinodyiwa zvekudya, kugaya kwavo kunogona kuve kwakaderera kwazvo.
  • Kudya kwemavheji hakugone kupa muviri huwandu hunodiwa hweiyo calcium inowanikwa kune vakadzi vanoguma kuenda kumwedzi, pamwe nevakuru nevamhanyi. Panguva imwecheteyo, kune njodzi huru yekuita osteoporosis.

Verenga zvakare nezve mamwe masisitimu emagetsi:

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