Chokwadi Kutarisa 'Ivo Vanochinja Game': NdezveKutaurwa Kwayo Ichokwadi?

Zvemukati

• Kudzokorora kweiyo firimu
• Simba remufirimu
• Kukanganisa kweiyo firimu
• Kutsvaga kusasarura
• Zvese kana hapana chinosvika
• Kudzingwa kwematambudziko ezvikafu zvevegan
• Ko kutsvagurudza kunotii?
• Hutano hwemwoyo
• Kuzvimba
• Kenza njodzi
• Kudya kwemadzitateguru
• Kuita panyama
• Chikafu chevegan chakakodzera munhu wese here?
• Nutrients yekunetseka
• Vana nevechiri kuyaruka
• Vakwegura vakuru uye avo vane chirwere chisingaperi
• Humbowo-hwakavakirwa kudya zvine hutano
• Chinokosha

Kana iwe uchifarira zvekudya zvinovaka muviri, pamwe wakambotarisa kana kumbonzwa nezve "Vashanduri veMitambo," firimu rakanyorwa paNetflix nezve mabhenefiti ezvekudyara-zvinodyiwa nevatambi.

Kunyangwe zvikamu zvemufirimu zviri zvechokwadi, zvakashoropodzwa nekuda kwecherry-yekunhonga dhata kuti ienderane nehurongwa hwayo, ichigadzira huwandu hwakazara kubva kuzvidzidzo zvidiki kana zvisina kusimba, uye kuve divi rimwe kune veganism.

Kuongorora uku kunochera mune sainzi iyo "Ivo Vanochinja Game" inongotsvedza uye inopa humbowo-hwakavakirwa, tarisiro yekutarira kune zvirevo zvakaitwa mufirimu.

Kudzokorora kweiyo firimu

"Ivo Vanochinja Game" ndeye pro-vegan zvinyorwa izvo zvinotevera rwendo rwevakawanda vevheji vegan vatambi sezvavanodzidzisa, kugadzirira, uye kukwikwidza mune zviitiko zvikuru.

Iyi firimu inotora danho rakaomarara pane veganism uye kudyiwa kwenyama, kunyangwe ichiti nyama dzakaonda sehuku nehove dzakashata pamwoyo wako uye dzinogona kutungamira kuhurombo hutano.

Iyo zvakare inopa yakatambanuka-yakatambanuka, pamusoro-chikamu kutarisisa kune dzimwe nzvimbo huru dzekutsvaga nezve izvo zvingangove zvakanakira vegan chikafu.

Iyi firimu inoratidza kuti chikafu chevegan chakakwirira pane chikafu cheannivorous nekuti chinosimudzira hutano hwemwoyo, kudzikisira kuzvimba, kudzikira kwegomarara, uye kugadzirisa mashandiro emuviri.

"Ivo Vanochinja Game," chinyorwa chinotevera vatambi vevheji vepamusoro, chinopa kutarisisa kwakazara kwevamwe vanofungidzirwa mabhenefiti ezvekudya-zvinodyiwa-zvinodyiwa.

Simba remufirimu

Kunyangwe yakauya pasi pekushoropodzwa kwakanyanya, iyo firimu inowana zvinhu zvishoma nenzira kwayo.

Kudya kwakanyatsorongwa vegan kunogona kupa zvakawandisa mapuroteni sezvikafu zvinosanganisira zvigadzirwa zvemhuka, pamwe neese mapfumbamwe akakosha amino acids - anovaka mapuroteni aunofanirwa kuwana kuburikidza nechikafu.

Zvakadaro, mapuroteni mazhinji ekudyara haana kukwana, zvichireva kuti iwo haapi iwo ese akakosha amino acids kamwechete. Nekudaro, ma vegans anofanirwa kudya mhando dzakasiyana dzezviyo, nzungu, mhodzi, uye zviyo zvakakwana kuti vawane zvakakwana zveaacids ().

Kudya kwakanyatsorongwa vegan kunogona kupawo huwandu hwakakwana hwezvinhu zvinovaka muviri senge vhitamini B12 nesimbi, izvo dzimwe nguva zvinogona kunetsa kuwana kana iwe usingadye zvigadzirwa zvemhuka ().

Kusangana nezvinodiwa nesimbi, miriwo inofanirwa kudya lentiy yakawanda kana miriwo yakasvibira yemashizha. Mbiriso yezvokudya uye zvinowedzera zvinogona kupawo vitamini B12 (, 4).

Zvakare, kudya kwevegan kunogona kudzivirira kubva kuchirwere chemoyo uye mimwe kanzira kana ichienzaniswa nezvikafu zvinosanganisira zvigadzirwa zvemhuka (, 6).

Zvimwe zvirevo zviri mu "The Game Changers" zvinonzwika sezvazviri. Kudya kwevegan kunoratidzika kuve nehutano hwemwoyo uye anticancer mabhenefiti kana ichienzaniswa neomnivorous kudya, uye kushingairira kuronga kunogona kuona kuti uri kuwana mapuroteni akakwana uye zvakakosha zvinovaka muviri.

Kukanganisa kweiyo firimu

Kunyangwe paine humwe huchokwadi, "Ivo Vanochinja Game" ine akati wandei akakosha mashoma ayo anodaidzira kusavimbika kuvimbika kwayo.

Kutsvaga kusasarura

Maminetsi mashoma mukati, zviri pachena kuti "The Game Changers" irikusundira veganism.

Kunyangwe iyo firimu ichidudza yakawanda yekutsvagisa, inofuratira zvachose zvidzidzo nezvezvakanakira zvigadzirwa zvemhuka.

Inowedzerawo kukosha kwezvidiki, zvekutarisa zvidzidzo.

Dzidzo mbiri idzi dzinonzi dzakaitiswa panguva yemufirimu chaimo - kuyera kusviba kweropa revatambi venhabvu ropa uye kumiswa kwehusiku kwevatambi venhabvu vekoreji mushure mekudya nyama - zvaive zvisina kurongwa uye zvisina husaenzi.

Uyezve, iyo firimu inopomera National Cattlemen's Beef Association mari yekutsigira, kutsvagurudza nyama, kunyange hazvo masangano anodyara akaita seSoy Nutrition Institute akabatanidzwawo mukutsvaga pamwe nekukakavara kwekufarira ().

Zvese kana hapana chinosvika

Iyi firimu inotora yakaoma kuomerera pamafashoni evanhu ekudya, vachitsigira kudya kwakasimba kwevegan isina zvigadzirwa zvemhuka.

"Vanochinja Game" havangoshore nyama dzakatsvuka uye dzakagadzirwa asi zvakare vanoti mapuroteni emhuka akaita sehuku, hove, nemazai zvakakanganisa hutano hwako.

Kunyange chikafu chevegan chingave chine hutano uye chinobatsira, huwandu hukuru hweuchapupu hunotsigira hutano hwezvinodyiwa zvemuriwo, izvo zvisingarambidze zvese zvigadzirwa zvemhuka, pamwe neanodyisa zvinodyiwa (,).

Kudzingwa kwematambudziko ezvikafu zvevegan

Chekupedzisira, iyo firimu inotarisa kune vepamusoro vatambi inopa dzimwe nyaya.

Pakati pese "Ivo Vanochinja Game," Zvikafu zvevegan zvinogadzirwa kuti zviite sezviri nyore uye zviri nyore.

Nekudaro, ivo vatambi vakakurumbira mumuvhi vanowana rutsigiro rwakakosha rwemari, pamwe nezvikwata zvevanodzidzisa, vezvekudya, varapi, uye vabiki vega kuti vaone kuti chikafu chavo chakakwenenzverwa zvakakwana.

Mazhinji vegans asina mukana kune izvi zviwanikwa anotambudzika kuwana zvakakwana mapuroteni, vhitamini B12, uye zvimwe zvinovaka muviri ().

Pamusoro pezvo, kutevera chikafu chevganiki kunogona kudzora sarudzo dzako kana uchidya. Nekudaro, iwe ungangoda kutora nguva kuronga kudya kwako kana kubika zvimwe kumba.

"Ivo Vanochinja Game" ane akati wandei zvipingaidzo, zvinosanganisira yakasimba pro-vegan kusarudzika uye kuvimba padiki, isiri yesainzi zvidzidzo.

Ko kutsvagurudza kunotii?

"Ivo Vanochinja Game" inoita akawanda mareferenzi uye mareferenzi akati wandei zvidzidzo. Nekudaro, haina kupa mativi ese echirimwa-based maringe neomnivorous gakava. Hezvino zvinotaurwa neongororo.

Hutano hwemwoyo

"Ivo Vanochinja Game" vanokurukura vachidzokorora zvinobatsira zvekudya kwevegan pane cholesterol mazinga uye hutano hwemwoyo.

Chokwadi, chikafu chevegan chakagara chakabatanidzwa nematanho epasi echolesterol yakazara ().

Zvisinei, nepo kudya kwevegan kuchisanganisirwa neyepasi yakazara uye LDL (yakaipa) cholesterol, yakasungirirwawo kudzikisa HDL (yakanaka) cholesterol - uye inoita senge isingabate mwero we triglyceride ().

Neimwe nzira, chikafu chisinganyanyobvumidzwa chinobvumidza zvimwe zvekudya zvemhuka zvinogona kuwedzera HDL (yakanaka) cholesterol mazinga, zvichideredza njodzi yako yechirwere chemwoyo ().

Pamusoro pezvo, iyo firimu inotadza kutaura kuti kuwanda kweshuga kunwiwa kunogona kuwedzera njodzi yako yechirwere chemoyo kupfuura chikafu chemhuka. Kudya kwevegan, uye zvakanyanya kugadzirwa vegan chikafu, inogona kunge iine huwandu hwakawanda hweshuga yakawedzerwa ().

Kuzvimba

"Ivo Vanochinja Game" zvakare vanosimbisa kuti zvidyarwa zvinodyarwa nemiti zvinopesana nekuzvimba, kunyanya kana zvichienzaniswa nezvikafu zvinodyiwa - kusvika pakukakavara kuti nyama dzinowanzoonekwa sehutano, senge huku nehove, zvinopisa.

Uku kutaura ndekwekunyepa chaiko. Zvikafu zvakawanda - zvese zvemhuka- uye zvirimwa-zvinokwanisa kubatsira mukuzvimba, senge yakawedzera shuga, chikafu chakagadziriswa zvakanyanya, nemafuta embeu semafuta emafuta uye soya (,).

Saizvozvowo, dzinoverengeka mhuka nezvirimwa chikafu zvinowanzoonekwa seinorwisa-kupisa, senge mafuta emuorivhi, michero yakawanda nemiriwo, mamwe mahebhu nezvinonhuwira, uye chikafu chakapfuma mumafuta omega-3 - kusanganisira hove dzakakora salmon ().

Kuenzaniswa nemafuta akaderera omnivorous kudya, vegan yekudya maitiro inovandudza anogumbura mamaki. Nekudaro, chikafu chakanyanya-chakavakirwa pamhuka, senge chikafu chepo paleo, chakabatanawo nekuderera kwekuzvimba (, 16).

Kudya kwezvirimwa-zvinodyiwa uye omnivorous zvakafanana zvinogona kuvhiringidza kana kupesana nekuzvimba zvinoenderana nezvikafu zvavanazvo, pamwe nezvimwe zvinhu zvakaita sezvese zvine macalorie.

Kenza njodzi

Yenguva refu-zvidzidzo zvevanhu zvinoratidza kuti kudya kwevegan kunogona kudzikisa njodzi yako yemhando ipi neipi yekenza ne15%. Izvi zvinoenderana nezvakataurwa mu "Vanochinja Game" ().

Nekudaro, iyo firimu zvisirizvo inoratidza kuti nyama tsvuku inokonzeresa cancer.

Tsvagiridzo inowanzo bumura nyama tsvuku mukati pamwe nenyama dzakagadziriswa senge bhekoni, soseji, uye nyama yekudyira - izvo zvine hukama nenjodzi yakawedzera yemamwe kanzira, senge kenza yemazamu nekoloni (,).

Asi, kana ongororo ichiongorora nyama yakatsvuka yega, kushamwaridzana nemakenza aya kunonyangarika (,).

Nepo kudya kwevegan kuchideredza njodzi yako yemamwe cancer, kukura kwegomarara inyaya ine zvakawanda zvinoda kuenderera mberi nekudzidza. Pakazara, isina kugadzirwa nyama tsvuku haioneke ichiwedzera kenza yako njodzi.

Kudya kwemadzitateguru

Iyi firimu inotaura zvakare kuti vanhu havana meno kana maturu ekugaya akakodzera kudya nyama, uye kuti vanhu vese vakambo dya chikafu chinonyanya kudyarwa.

Muchokwadi, vanhu vagara vachivhima mhuka uye vachidya nyama yavo ().

Pamusoro pezvo, kusiana kukuru kwematunhu kuripo mune zvekudya zvine hutano, zvese zvemazuva ano uye ezvakaitika kare.

Semuenzaniso, vanhu vechiMaasai vekuTanzania neKenya, vanovhima-vanounganidza, vanodya chikafu chinenge chiri chemhuka chete uye chakakora mumafuta akazara ().

Zvakare, iyo yechinyakare yekuOkinawa chikafu cheJapan inonyanya kudyara-yakavakirwa, yakakwira mu starch kubva ku sweet potato, uye yakaderera munyama ().

Zvakangofanana, vese vanhu vane yakaderera mwero yezvirwere zvisingaperi senge chirwere chemwoyo uye mhando 2 chirwere cheshuga, zvichiratidza kuti vanhu vanogona kubudirira pane dzakasiyana nzira dzekudya (,).

Pamusoro pezvo, vanhu vanogona kushanda mu ketosis - metabolic state umo muviri wako unopisa mafuta pachinzvimbo che carbs - apo carb-yakawanda yezvirimwa zvekudya isingawanikwe. Chokwadi ichi chinoratidza kuti muviri wemunhu haufarire vegan chete ().

Kuita panyama

Chekupedzisira, "Ivo Vanochinja Game" zvinokanganisa ukuru hweiyo vegan chikafu chekuita kwemuviri, kunyanya kune vatambi. Asi, inovimba zvakanyanya nezvipupuriro kubva kuvamhanyi vanoratidzwa mufirimu kwete pane kuratidzwa kweuchapupu.

Izvi zvinogona kunge zviri nekuti pane humbowo hushoma hwekutsigira pfungwa yekuti kudya kwevegan kwakanyanya pane kuita kwemuviri.

Zvakare, hapana humbowo hunoratidza kuti kudya kwemaomnivorous kuri nani pane chikafu chinodyarwa nemiti mune izvi kana macalorie uye zvemukati zvakaenzana.

Chero bedzi iwe ukawedzera yako hydration, electrolyte, uye kudya kunovaka muviri, kudyara-kwakavakirwa uye omnivorous kudya kunoratidzika kunge kune tsoka dzakaenzana kana zvasvika pakuita maitiro (,,).

Kunyangwe kudya kwevegan kuchideredza njodzi yako yemamwe marudzi ekenza, mazhinji ezvibodzwa mu "Vashanduri veMitambo" ari kutsausa kana kusasimudzira kuongororwa kwesainzi.

Chikafu chevegan chakakodzera munhu wese here?

Kunyangwe "Ivo Vanochinja Game" vachishingairira kutsigira vegan chikafu, kunyanya kune vatambi, zvinogona kunge zvisina kukodzera munhu wese.

Nutrients yekunetseka

Zvakawanda zvinovaka muviri zvinonetsa kuwana pane vegan chikafu, saka iwe unofanirwa kuronga chikafu chako nenzira kwayo uye utore zvimwe zvinowedzera. Nutrients yekunetseka inosanganisira:

• Mapuroteni. Kudya kwevegan kunofanirwa kuve kwakarongwa zvakaringana kuisa ese mapfumbamwe akakosha amino acids, anova anovaka mapuroteni ().
• Vhitamini B12. Vitamini B12 inonyanya kuwanikwa mune zvekudya zvemhuka, saka vegans dzinogona kubatsirwa kubva mukuwedzera. Mbiriso yezvikafu ndeye vegan condiment iyo inowanzove yakanaka sosi yeiri vhitamini (,).
• Calcium. Zvichipa kuti vanhu vazhinji vanowana calcium kuburikidza nemidziyo yemukaka, chikafu chevegan chinofanira kusanganisira yakawanda vegan calcium sosi, senge zviyo zvakasimbiswa, kare, uye tofu (, 27).
• Iron. Zvimwe zvinodyarwa zvekudya senge nyemba uye girini ine mashizha ane mashizha ane hupfumi mu iron, asi iyi simbi haisi nyore kupinza sedare kubva kunobva mhuka. Naizvozvo, kudya kwevegan kunoisa njodzi yekushomeka kwesimbi (, 4).
• Zingi. Kunge iron, zinc iri nyore kupinza kubva kunobva mhuka. Miti yekudyara zinc inosanganisira nzungu, mhodzi, uye bhinzi (, 28).
• Vhitamini D. Zvimwe zvidzidzo zvinoratidza kuti ma vegans anonyanya kutadza kushomeka kwevhitamini D, asi zvinowedzeredza uye kuratidzwa kwezuva kunogona kugadzirisa nyaya iyi (,).
• Vhitamini K2. Vitamini iyi, iyo inobatsira muviri wako kushandisa vitamini D zvakanyanya, inowanikwa zvakanyanya mukudya kwemhuka. Kuwedzera iri zano rakanaka kune vegans ().
• Omega-3 mafuta acids. Aya mafuta anopesana nekuzvimba anogona kuvandudza moyo nehuropi hutano. Kunyangwe zvikawanikwa muzvikamu zvepamusoro muhove, zvinyorwa zvevegan zvinosanganisira chia nembeu yeflakisi (,).

Kudya kwakasimba uye kwakarongeka vegan isarudzo yakanaka kune vakuru vane hutano. Nekudaro, vamwe vanhu vangangoda kudzidzira nekuchenjera nedhayeti, kunyanya vana.

Vana nevechiri kuyaruka

Sezvo ivo vachiri kukura, vacheche, vana, uye vachiri kuyaruka vakawedzera zvido zvezviverengero zvinovaka muviri izvo zvingave zvakaoma kuwana pane vegan kudya ().

Kunyanya, vacheche havafanirwe kupihwa chikafu chevegan nekuda kwezvavanoda zveprotein, mafuta, uye zvakasiyana zvinovaka muviri simbi uye vhitamini B12. Kunyangwe iyo soy-yakavakirwa, zvinomera zvevacheche mafomula aripo muUnited States, mashoma mafomu vegan ari.

Nepo vana vakura nevechiri kuyaruka vachikwanisa kudya vegan chikafu, chinofanira kuve chakarongwa zvakaringana kuisa zvese zvakakodzera zvinovaka muviri ().

Vakwegura vakuru uye avo vane chirwere chisingaperi

Chero bedzi iine mwero, chikafu chevegan chinogamuchirwa kune vakuru vakuru.

Kumwe kutsvagurudza kunoratidza kuti kunamatira kune chinodyarwa-chinodyiwa chikafu kunogona kubatsira kudzivirira zvine chekuita nezera kuwedzera huremu kana uchienzaniswa nezvikafu zvinosanganisira zvekudya zvemhuka ().

Uyezve, humbowo hunoratidza kuti zvidyarwa zvinomera-zvinomera kana zvinomera zvinogona kurapa kune mamwe mamiriro, senge fibromyalgia. Protein yakaderera, chirimwa-chinodyiwa chikafu chinogona kubatsirawo kune vanhu vane chirwere chisingaperi cheitsvo (,).

Kana iwe uine chero zvinokunetsa nezve zvekudya zvinodiwa zvezera rako kana mamiriro ehutano, bvunza wako mupi wezvehutano mutano kana wezvekudya.

Kudya kwevegan kunogona kuda kuronga zvine hungwaru kudzivirira kushomeka kwehutano, kunyanya muvana. Kunyanya, iwe unofanirwa kuve nechokwadi kuti uri kuwana zvakakwana mapuroteni, omega-3 mafuta, uye mavitamini B12, D, uye K2, pakati pezvimwe zvinovaka muviri.

Humbowo-hwakavakirwa kudya zvine hutano

Kunyangwe paine zvirevo kubva kuvamiriri pamativi ese efenzi - kubva kune vegan vegans kusvika kune vanodzvinyirira nyama - maitiro mazhinji ezvekudya anosimudzira kudya kwakanaka.

Zvizhinji zvekudya zvine hutano zvinopa huwandu hwakaringana hweprotein, kungave kubva kumhuka kana sosi masosi. Iinewo mafuta ane hutano kubva munyama kana zvirimwa, senge avocado, coconut, uye maorivhi emafuta.

Uyezve, ivo vanosimbisa zvakakwana, zvechisikigo chikafu senge isina kugadzirwa nyama, michero, miriwo, sitachi, uye zviyo zvakakwana. Vanodzivisa zvakare zvakagadziriswa zvekudya uye zvinwiwa, zvinosanganisira soda, chikafu chinokurumidza, uye chikafu chisina kudya ().

Chekupedzisira, kudya kunovaka muganho wakawedzera shuga, ayo akasungirirwa kufutisa, kuwedzera pasingadiwi uremu, uye njodzi yakawedzera yerudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, uye gomarara (,,).

Kudya kune hutano kunogona kudyarwa-kana kusanganisira chikafu chemhuka. Ivo vanofanirwa kupa mapuroteni akakwana uye mafuta ane hutano vachirambidza chikafu chakagadziriswa uye neshuga yakawedzerwa.

Chinokosha

"Ivo Vanochinja Game," pro-vegan zvinyorwa zvinoratidzira zvinoitwa nevatambi vegan vanoverengeka, ndizvozvo mune dzimwe nzira. Nekudaro, sainzi haina kusviba uye chena sezvo firimu ichiita kuti iratidzike, uye kumwe kukakavara kuri mufirimu hakusi kwechokwadi.

Nepo chikafu chevegan chingave chinopa akati wandei mabhenefiti ehutano, iyo firimu inowanzo kuwedzeredza izvi zvirevo nekuregeredza kutsvagurudza pane mamwe maitiro ekudya.

Kudya kune hutano, zvisinei nekuti zvinosanganisira zvigadzirwa zvemhuka, zvinofanirwa kusimbisa zvakakwana, zvisina kugadzirwa zvekudya pamwe chete nezvakaringana mapuroteni nemafuta ane hutano uchidzikisira shuga dzakawedzerwa.

"Vanochinja Game" vanogona kunge vachikurudzira kufunga, asi veganism iri kure nekudya chete kwakanaka.