Uri kutarisa kudya kwevgan kuti uwedzere kurashikirwa here? Nekusimbiswa kwekuwedzera kwezvokudya zvezvirimwa zvakagadziriswa kwehutano hwakanaka, uye nekuzivikanwa kwemafirimu se "What Health," vamwe vatengi vari kutendeukira kune vegan kudya chimiro kuti vachinje miviri yavo. Asi hutano huri nani huri dunk kana iwe uchinge nyama uye mukaka? Kwete nguva dzose, taura nyanzvi. Zvakakosha kuti uzive zvaunenge uripo usati wapinda zvose ne chirongwa ichi chokudya.
Chii Chinonzi Vegan Vekudya?
Kazhinji, kudya kwevgan kune imwe inosanganisira michero, miriwo, mbeu, mbeu, mafuta, marumusi. Paunofamba, hausi kudya nyama, dairy, hove, shellfish, mazai, huku, kana zvokudya chero zvipi zvazvo zvinosanganisa (kusanganisira zvimwe mapuroteni powders, hove mafuta ekuwedzera, gelatin, mafuta, margarine akaitwa ne whey). Mimwe mhou dzinodzivirirawo nyuchi.
Kune marudzi akasiyana ezvokudya zvevegan. Semuenzaniso, dzimwe mhou dzinodya zvokudya zvizere-kana zviya zviri muhupenyu hwavo hwepakutanga. Zvokudya zvose zvekudya hazvingadyi kudya kupi zvayo kwakashandurwa, kunyange kana yakagadzirwa pasina nyama, dairy, kana hove. "Forks Over Knives" ndeyekudya zvakakwana-kudya vegan kudya. Kunewo zvipembenene zvekudya zvakasvibirira, zvipembenene zvemafuta, uye izvo vamwe vanhu vanotaura se "zviputi zvisina kudya" kana kuti "vegi" ine ruzivo vanovimba nokugadziriswa nyama uye cheese dzimwe nzira.
Vanhu vanosarudza kudya vegan nekuda kwezvikonzero zvakasiyana siyana uye kazhinji nekubatanidzwa kwezvikonzero.
Chimwe chidzidzo chakaratidza kuti chikonzero chakakurumbira chekusarudza kudya kwevgan ndiko kutsigira hutano huzhinji hwemhuka dzemhuka. Izvi zvinogonawo kudzivisa zvipfeko kana zvimwe zvigadzirwa zvinoitwa nemhuka, huku, hove, kana nyuchi. Chimwe chekutsvakurudza kwakaitwa munyika dzakawanda yakabudiswa mumagazini yeAppetite yakawana kuti vanhu vakasarudza kudya vegan nekuda kwezvikonzero zvetsika vaigona kunge vakanamatira kudya kwenguva refu kune avo vanotevera purogiramu kune zvimwe zvikonzero.
Vanhu vanogonawo kusarudza mararamiro emuganhu nokuti vanofunga kuti zviri nani kune zvakatipoteredza. Tsvakurudzo dzinoverengeka dzekutsvakurudza dzakaratidza kuti chirongwa che vegan chiri nani pasi pano kupfuura dzimwe kudya, kusanganisira kudya kwakakurumbira kweMediterranean.
Asi huwandu hwevanhu hunosarudza mararamiro eveganji kune zvikonzero zveutano. Kune humwe uchapupu hunogutsa hwokuti kudya kwekudyara kunobatsira kuchengetedza muviri wakaonda, utano hwakanaka hwehupenyu, uye hupenyu hurefu. Asi mitsva yekutsvakurudza inosiyana. Uye kwete kudya kwose kune zvakakodzera kune vose vanodya.
Is Vegan Inotya Zvokudya Here?
Apo iwe unoshandura kune kudya kwevgan kubva pane zvakadyiwa zveAmerica, iwe unogona kuwana hutano hwakanaka nekuda kwekuti iwe unowedzera nguva nekuedza mukugadzirira kudya nekusarudza kudya. Vazhinji vedu vanodya zvokudya zvekuAmerica vanodya zvokudya zvinonaka zvinopa mafuta uye mapuroteni kupfuura zvatinoda. Uye kana iwe ikozvino usingadyi kudya kunoridzirwa kwezvibereko, miriwo, uye zviyo zvakakwana, iwe unogona kunge uchinzwa zviri nani paunotanga kuisa zvimwe zvezvokudya izvo zvinovaka muviri mukudya kwako.
Annie B. Kay, MS, RDN, C-IAYT ndeyekubatanidza kunyoresa chireyi wenyanzvi chekudya muRussia. Ndiyewo mutungamiri wezvokudya muKripalu Centre ye Yoga & Health.
Sezvo chikamu cheCentral signature weight loss program, inokurudzira kudya kwakakwana, kudyara kwezvirimwa uye nekugadzirisa kutevera mararamiro evanhu vose. Anoti kunyange mumazuva mashomanana emazuva ano anoona kuchinja kwakanaka apo vatengi vanoshandura kudya kudya. "Zvinhu zvose pamusoro pomuviri wavo unochinja nenzira yakanaka," anodaro, achiwedzera kuti vanhu vanowanzotaura kuti vanonzwa zvakajeka. "Mashiripiti ndiyo michero mitsva nemiriwo, iyo ndiyo yakakosha zvikuru-yezvokudya zvekudya mune zvekudya." Kunyange kana vakaramba vachidya nyama shoma, asi vashoma, uye mimwe miriwo, inoshanda. "
Zvichida kana kudya kwevganji kune utano kwauri (kana kuti hutano hwakanaka kudarika kudya kwako ikozvino) kunogona kuvimba nehuwandu hwezvokudya zvinokurudzira zvaunotevera.
Chimwe chekudzidza, chakabudiswa mu Journal of the American College of Cardiology yakaenzanisa nhamba yakawanda yevakadzi vakadya kudya kwakanaka (zvinosanganisira zviyo zvakakwana, michero, miriwo, marimu, maruva, mafuta, tei uye kofi) kune avo vaidya zvishoma utano hwakanaka hwekudya (kusanganisira jisi, zvinotapira, zvinonatswa, mbatatisi, fry, uye sweets). Vatsvakurudzi vakapedzisa kuti kudya kwakanaka kwemavgan kwakaguma nehuwandu huri pasi hwehutano hwemwoyo, asi kudya kwakashata kwakanyanya kwakakonzerwa nehuwandu hwehutano.
Zvimwe zvidzidzo zvekutsvakurudza zvakashuma zvakafanana zvakawanikwa. Masayendisiti akawana kuti kudya kwevgan kunogona kuderedza-kana kutodzosera-ngozi yako yegoniyard arter disease, kuderedza ngozi yako yerudzi rwechipiri-chirwere cheshuga, uye kupa humwe hutano hwehutano apo michero yakanaka yezvokudya zvinosarudzwa.
Vamwe vanoongorora kuchenjerera, zvisinei, kuti vanhu vanotevera kudya kwevganji vanofanira kufungisisa kushandisa zvigadzirwa zvakakodzera, kana zvakakodzera. Mune zvimwe zviitiko, mishonga inokosha yakaita sedare uye zinc ingave ichishaiwa. Kay anoratidza kuti kana uine hutano kana hutano (sekufanirwa nechirwere cheshuga kana chirwere cheshuga, kana kenza), kana kuva nemararamiro ezvemitambo, zvino kutora nguva neyekunyora kunyoresa kunobatsira kuti uone kuti kudya kwako kwezvokudya kune zvakakwana kune zvaunoda iwe pachako.
Zvinogona Kuita Kuti Vegan Vekudya Ive Nandibatsire Kurega Kuremera Here?
Vanhu vazhinji vanosarudza kudya vegan kuti uremerwe uremu. Kay anoti kuwedzera michero yaunodya ndeyekukurumidza uye yakananga kutanga danho kuti uwane hutano hwakanaka. Uye imwe tsvakurudzo inotsigira kushandiswa kwezvokudya zve vegan kutakura kuora.
Kuongorora kwakanyanya kwekutsvakurudza kwakabudiswa mu Journal of General Internal Medicine yakashuma kuti kudya kwevgan kwaizowedzera kukonzerwa nekurema kwepamusoro kudarika kudya kwezvirimwa. Chimwe chidzidzo chakabudiswa mubhuku rinonzi Obesity rakashuma kuora kurasikirwa kukuru neve vegan kudya chimiro kana ichienzaniswa nechingwa chemafuta. Uye chidzidzo chakabudiswa mupepanhau Nutrition yakataura zvakare kuti vegan kudya zvakakosha pakurasikirwa nekurema kupfuura dzimwe kudya.
Asi kutsvakurudza kwehutano kunogona kuva kwakaoma. Kungofanana nekutora chikamu munzvimbo yakarongeka yakarashika uremu pazvokudya zve vegan hazvirevi kuti ichakushandira iwe. Panogona kunge kune zvipingamupinyi kana zvipingamupinyi muhupenyu hwako izvo zvisiripo munzvimbo yekutsvakurudza. Somuenzaniso, kana kuwana zvakakwana zvekudya zvakakwana zvakaoma, iwe unogona kusarudza michina yakagadzirwa uye usingabvumi zvakakwana zvezvokudya zve vegan.
Imwe nyaya ndeyekuteerera. Zvichida kana kwete iwe unogona kuomerera pane chirongwa chingakonzera zvikomborero zvaunowana kuburikidza nekuenda kune mhuka. Apo masayendisiti akadzidza kunyatsoteerera mushumo wakabudiswa muEating Behaviors , vakaona kuti kunamatira kune vegan vekudya kwakanga kusina kuoma pane kunamatira kune dzimwe kudya. Kunyange zvazvo vakawedzera kuti kunyange kana vatori vechikamu vasina kunyatsodzika pane zvekudya vegan, ivo vachiri kurashika kuwanda kupfuura kudzidza vatori vechikamu pane zvimwe zvikafu.
Asi zvakadaro, vatsvakurudzi vakawanda vane chikafu vanobvumirana kuti kudya kwakakosha kune iwe ndeye kudya kwaunogona kunamatira kune hupenyu. Uye havasi vose vanodya vatsvakurudzi vanobvumirana kuti kudya kwe vegan kwakanakisisa. Kana zvakanyanyisa kubvisa nyama, dairy, mazai, uye hove zvinokonzera kushungurudzika-kunodyisa kana kunetseka kwakasarudzwa kwezvokudya saka iwe haungakwanisi kuderera.
Paunenge uchinge uremerwa, chinangwa chako, Kays anoti haufaniri kufunga kuti kuenda kwevgan kuchaita kuti uwedzere kuora. "Zviri nyore mazuva ano kuva vegan uye kutevera kudya kwakashata kwakagadzirwa nezvinhu zvakaderera zvakagadzirwa nemafuta (zvakadai semapapu, mbatata chips, chingwa chakachena uye soda yakagadzirwa) uye kushandiswa soy-nyama-vatsigiri." Pane kudaro, anopa kuti iwe "ita vgan nekutarisa pamichero nemichero mutsva, uye mapuroteni akakwirira kubva kumbeu, nyemba, makungu uye mbeu yose."
Nzira Yokutanga Nayo Vegan Zvokudya Zvokurasikirwa Kwemafuro
Kana iwe uchitarisa zvinobudirira uye zvinotapira zvekudya zveveganji uye sarudza kuedza, tora nguva yekuongorora shanduro dzevegan vekudya . Zivai zvokudya nezvokudya zvinoita sezvinofadza zvinozadza kicheni yako neyezviyo. Kana iwe uchigona kudya zvokudya zvinonaka, zvinogutsa, uye zvine hutano iwe unogona kunge uine purogiramu.
Kana iwe ukawana mapoka ekudya uye kudya zvirongwa zvakaoma kana kuti zvisingazivikanwe, sarudza rimwe kana maviri mazuva evhiki kuti udye kudya kwekudya. Kana sarudza imwe kudya kwezuva rimwe nerimwe kuti uedze zvokudya zve vegan uye mapeji. Matanho mashomanana anogona kuva nemigumisiro yakakura. "Yeuka kuti kunyange kana iwe ukadya nyama shoma uye uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita, unenge uchiri kubatsirwa nechikafu chekudya," anodaro Kay.
Shoko Rinobva
Zvokudya zvakasvibirira kuti ure kurasikirwa ndezvokusarudza kwakanaka kune vamwe, asi kwete kune munhu wose. Usati waita shanduko, zvibvunze mibvunzo mashoma inokosha. Iwe unokwanisa kuwana utano hwakanaka hwevgan? Izvi zvichaita sei kuti iwe wevhiki nevhiki uwane mari yekudya? Iwe unodya kunze kazhinji iwe unenge uine zvisarudzo zvekudya pane zvekudya zvaunofarira zvekudya? Iwe unogona here kushanyira chirongwa chekudya chakanyoreswa kuti ubatsire kuronga chirongwa chakachengetedza kudya chirongwa chisingatauri chete macronutrients anokosha (mapuroteni, makhahydrates, nemafuta) asiwo zvinokosha micronutrients (vitamini nemaminera) kubatsira muviri wako kushanda zvakanaka?
Kana chirume chisina kuonekwa chisingakwanisi iwe, ita zvishoma kukohwa mibairo yezvokudya zvinogadzirwa. Aya matanho maduku achavandudza kudya kwako uye anogona kukupa mararamiro ezvehutano zvinosanganisira kuora muviri uye hupenyu hwakanaka.
> Sources:
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> Huang R, Huang C, Hu F, Chavarro J. Vegetarian Zvokudya uye Kurasikirwa Kwekusimudza: a Meta-Analysis yeRandomized Controled Trials. Zvinyorwa zveGeneral Internal Medicine . 2015; 31 (1): 109-116.
> Moore W, McGrievy M, Turner-McGrievy G. Kudya kwemishonga uye kugamuchirwa kwezvokudya zvishanu zvakasiyana, kusanganisira vegan uye zvinodhaka zvekudya, kwekurasikirwa kwekurema: The New DIETs study. Kudya Zvinyorwa . 2015; 19: 33-38.
> Satija A, Bhupathiraju S. et al. Zvokudya Zvine Utano Zvakanaka uye Zvisingabatsiri uye Dambudziko reCononary Heart Disease muUnited States Adults. Zvinyorwa zveAmerican College of Cardiology . 2017; 70 (4): 411-422.
> Turner-McGrievy G, Barnard N, Scialli A. Aine makore maviri Randomized Kurasikirwa kweutema Wekutengesa Kuenzanisa Veganji Kudya kune Zvimwe Zvishoma Zvishoma Zvokudya Zvokudya *. Kuwedzera muviri . 2007; 15 (9): 2276-2281.