Vana vane utano havadi kuti vave yemidziyo kana vegan, asi vanogona kunge vari.
Vegetarian uye vegan kudya zvakasiyana-siyana pamusoro wekudya kwakakwana kwehutano (kureva, kudya kwezvokudya-zvakanyanya). Kune tsika dzakawanda dzakange dziine vhujiki kana vegan zvezvizvarwa zvakawanda, uye vana vavo vanoedza, kana chero chinhu, kuti vafare mune hutano hwakanaka kudarika vazhinji munyika dzakagadzikana-kwete kunyanya.
Vegetarianism muhucheche zvakare yakabatanidzwa nekubudirira kwenguva yakazara kwezvinhu zvose zvinosimudzirwa uye yepamusoro yevoruzhinji IQ. Zvokudya zvakanyanyisa vegan zvinosiya zvimwe zvipembenene zvekudya, zvisinei, saka zvose zviri zviviri zvakanyatsoenderana nekusarudza kwezvokudya uye kuwedzererwa kwepamusoro zvakakodzera.
Zvokudya zvinodhaka zvinosanganisira dairy uye / kana mazai zvinogona kunge zvakakwana kunze kwekuwedzera. Zvinonyanya kunetseka nezveprotini hazvina kunaka. Vekudyara uye vegans vane kudya kwakanyatsonaka vanowana zvinopfuura mapuroteni akawanda kubva kumiti, uye vazhinji veAmerica iye zvino vanowana zvakawanda kupfuura zvavanoda. Kunyange zvazvo pasina chimiro, chinowanzodiwa kudyara chikafu chinopa kugovera kwakakwana kwemashoko anokosha emamino acids (kunyange dzimwe nyeredzi, dzakadai sa soy, dziri pedyo zvikuru uye dzinopa zvose zvinodiwa amino acids), kusanganiswa kwezvokudya zvezvirimwa zvinoita nyore nyore.
Pano pane zvimwe zvinowanikwa kubva kumakurukota emudunhu reWeight Health Initiative:
Andy Bellatti, MS, RD
Co-founder uye Strategic Director of Dietitians for Professional Integrity
Izvo hazvina mubvunzo chero chipi zvacho chinonzi vegan uye zvinodhaka zvinokwana vana. Kunze kwevhitamini B12 (iyo inofanirwa kubhadharwa-kwete kunze), zvikafu-based foods zvinopa zvose zvinovaka muviri vana vanoda. Zvibereko, miriwo, zviyo, mbeu , makungu, nembeu hazvisi kungoita michero yakawanda, zvinopawo antioxidants uye phytonutrients -health-kukurudzira mishonga iyo isipo kubva kumhuka-yezvokudya.
Mapuroteni akawanda muzvokudya zvedu uye akawanda muzvokudya zvakasimwa (hafu yekapu yebhandi inopa magiramu matanhatu; mbatata yakabikwa ina magiramu mashanu, uye mukombe wechina wepepaniti inopa magiramu manomwe). Calcium haisi yakasimbiswa chete mumiti yakasimwa, inowanikwawo muhuwandu hwakawanda huri mumashizha mashizha akafanana, kare, broccoli, uye bok choy.
Chinokosha ndechekuita nheyo yezvokudya zvakakwana, zvinogadzirwa nemiti. Mushure mezvose, kushandiswa kwekugadzira chekudya, soda, French fries, uye makiki zvinogadzirwa nevhudhi kana vegan, asi izvozvo hazviiti kuti zvive nehutano hwehutano.
Joel Kahn, MD
Clinical Professor of Medicine (Cardiology), Wayne State University School of Medicine
Hongu, vana vanogona kuenda muzvinomera kana vegan. Muzvokwadi, kudya zvakanaka kwemaji kana yezvokudya zvinodhaka kunobatsira. IAmerican Dietetic Association inotaura kuti "kudya kwakagadzirwa zvakanaka kwezvokudya zvinokodzera kune vanhu mukati mezvikamu zvose zvehupenyu, kusanganisira pamuviri, lactation, paucheche, muhucheche, nekuyaruka, uye kune vatambi."
Pari zvino, 17 muzana yevana muUnited States vane makore maviri kusvika ku19 vakaoma. Ndivana 12.7 mamiriyoni nevechiri kuyaruka ... uye kuwedzera. IAmerican Heart Association yakaenzanisa utano hwakanaka kuvana uye yakawana kuti vanenge vana vose vari mukudzidza kwavo (vanenge 91 muzana) vakawana zvishoma nezvezvokudya.
Bhuku reMasikirwo Emishonga Inobatsira uye Neal Barnard, MD, vakataura nezvezvokudya zvezvirimwa kune vana, vachiti: 1) Zvokudya zvemafuro zvakachengeteka kune zvikamu zvose zvehupenyu. 2) Vegan yezvokudya zvinowanzosangana nemigumisiro yekushandiswa kwemichero nemiriwo. 3) Vegan inodya inokurudzira hutano hwakanaka, kunyange muvana. 4) Vegan inodya inokurudzira huwandu hwemhando dzechirwere chechirwere cheshuga chinokonzera uye kukura. Saka, rubatsiro rwekliniki runo.
Virginia Messina, MPH, RD
Munyori, "Vegan for Life"
Vabereki vanofanira kurega vana vachipa mhuka yezvinomera kana vegan kuedza kana vachida. Ichokwadi kuti pane zvimwe zvinetso zvekudyisa vana vemichero mumhuri isiri yemiriwo, asi kunewo zvakakosha zvekudya nenzira iyi.
Vana vezvirimwa vanowanzodya michero yakawanda uye miriwo uye vane huwandu hwakawanda hwezvibereko zvakadai se vitamin C, folate, uye fiber. Kana mwana achienda zvinomera, dzimwe nhengo dzemhuri dzinogona kuwedzera mapepa avo kuti dzibatanidze zvimwe zvekudya zvekudya zvine utano zvakare. Uye vabereki vanogona kudada nemucheche ane hanya nezvoutsika kana ane tsitsi kune mhuka, iyo ndiyo inofanira kuva chikonzero chekuita kudya kwakadai.
Kunyange zvazvo zvakakosha kuziva zviratidzo zve calcium, mapuroteni, uye vitamini B12 zvevana vegan, zvinowedzera zviri nyore kuzviita. Yakawanda yemichero yakasimbiswa ne calcium uye vitamini D. Vakawanda vakawedzerawo vitamini B12. Vana vanogona kusangana nyore nyore nemapuroteni anodiwa nezvinhu zvakadai sevggie burgers, tacos, peanut butter, uye soymilk. Vana vanogona kubudirira pazvokudya zvezvirimwa pavanenge vachidzidza kufadzwa nemhando dzakawanda dzezvitsva zvezvitsva zvinopa utano.
Kathleen Zelman, MPH, RD
Chikafu Chirwere
Vegetarian uye vegan kudya zvinomera zvakagadzirwa uye zvine zvizhinji zvezvimiti zvinodiwa pakukura uye kubudirira. Zvisinei, zvichienderana nehuwandu hwavo hwekudya, zvipembenene zvekudya zvingada kusangana nezvokudya zvinowedzera.
Kudya kudya kwezvirimwa zvakapoteredza pasi (kureva kuti, kusina zvokudya zvakawanda kwazvo zvinoshandiswa zvakanyanya), pamwe nemazai uye mukaka, ndiko kudya kwakakwana uye hapana chikonzero chekuwedzera. Kusanganisira dairy ndiyo imwe yenzira dzakanakisisa dzekuita kuti mwana wako awane calcium yakakwana uye vitamini D nokuda kwemapfupa akasimba nemeno. Zvisinei, vana vanogona kugadzirisa, uye ini ndinotenda zvakasimba mune kamwechete zuva rega rega multivitamin mineral kuti ipe inshuwarisi yezvokudya.
Zvokudya zvakasanganiswa zvinogona kunge zvine utano asi zvinoda kuronga zvakawanda. Paunopedza zvigadzirwa zvemhuka, unofanirwa kuve nechokwadi chokuti kudya kunokwana muprotheni, mafuta, makoriyumu, calcium, iron, uye mavitamini B12 uye D. Nokuti kudya kwevgan kunowedzera muzvokudya zvekudyara, vamwe vana vanogona kuoma nemari ye fiber iri. Ndinoda kuratidzira kushanyira mhuka yezvokudya yakanyoreswa kuti uone kuti kudya kwevana kwako kwakakwana.