Iyo Yekudyara-Yakavakirwa Diet Inobatsira Munhu wese Anofanira Kuziva

Zvemukati

• Chii chinonzi Kudyara-Yakavakirwa Kudya, Chaizvoizvo?
• Kudyara-Kubva Kudya Zvakanakira
• 1. Dambudziko Rezasi Rezvirwere Chemwoyo
• 2. Dambudziko rezasi reChirwere chechipiri chechirwere cheshuga
• 3. Yakadzikira Njodzi yeKufutisa
• 4. Kuderera kweNjodzi yeCancer
• 5. Zvakanakira Zvakatipoteredza
• Maitiro Ekutanga Kudyara-Yakavakirwa Kudya kweVatangi
• Ongororo ye

Kudya-kwakavakirwa pakudyara kuri kuita imwe yeanonyanya kufarirwa maitiro ekudya - uye nechikonzero chakanaka. Iyo inogona kuve yekudyara-yakavakirwa kudya mabhenefiti inosanganisira zvinhu zvikuru zvehutano hwako uye nharaunda. Vanenge chikamu chimwe muzvitatu chevanhu vekuAmerica vanoti vari kuyedza nemazvo kuderedza kudyiwa kwavo nyama nemukaka, sekureva kwePlant Based Foods Association. Gore rakapera, makumi maviri neshanu muzana yevanhu vakataura kuti vanodya mapuroteni kubva kumiti yemichero, makumi maviri neshanu muzana vaive nemukaka wakawanda wezvirimwa, uye 17 muzana vakadya dzimwe nyama dzemichero kubva pane zvavakaita mu2019, ongororo yakaitwa neInternational Food Information Council.

Chishuwo chehupenyu hwakawanda-hwakanakira hupenyu huri kukurudzira chimiro. Hutano ndicho chikonzero chakakosha makumi mashanu nezvitanhatu kubva muzana chevanhu vanosarudza mapuroteni-anodyara, sekureva kwegore ra2020 kubva kumakambani ekutsvagisa musika Mintel, nepo kukanganisa kwezvakatipoteredza uye hutano hwemhuka zviri izvo zvinonyanya kunetsekana makumi maviri neshanu muzana, sekutaura kwaMattson Consulting.

"Kwave nesainzi zhinji iri kubuda, pamwe nezvidzidzo zvekare, izvo zvakaratidza mabhenefiti ehutano pakudya chirimwa," anodaro Keri Gans, R.D.N., nyanzvi yezvokudya muNew York uye Chimiro Brain Trust nhengo. "Zvakare, nekunetsekana nezve shanduko yemamiriro ekunze uye kuenderera, chikafu chekudyara-chinowedzera chakatowedzera simba."

Asi zvinomera zvirimwa-zvinorevei chaizvo, uye kudya kwekudyara-kunobatsira zvese zvavanoitirwa kuva? Heano scoop, kusanganisira maitiro ekutanga chikafu-chakavakirwa chikafu kune vanotanga.

Chii chinonzi Kudyara-Yakavakirwa Kudya, Chaizvoizvo?

Chokwadi, inogona kuve yekuvhiringidza, sezvo izwi racho risinganyatso tsanangurwa.

"Munguva yakapfuura, tsanangudzo ye 'plant-based' (sekushandiswa nevatsvakurudzi vezvokudya nemasangano) yakareva kudya kunobva pamiti; zvisinei, tsanangudzo yakabuda inoreva zvinhu zvakasiyana kune vanhu vakasiyana, "anodaro Sharon Palmer. RDN,Chirimwa-Powered Dietitian. Munguva pfupi yapfuura, vanhu vanga vachishandisa iro izwi kureva 100-muzana kudyara-based vegan chikafu, anodaro.

Kune rimwe divi, chiremba wezvekudya akanyoreswa, Amy Myrdal Miller, MS, RDN, FAND, muvambi uye mutungamiri weFarmer's Daughter Consulting muCarmichael, California, vanotsanangura zvinomera-zvakadzika zvakanyanya sekuti, "kuteedzera Dietary Guidelines uye MyPlate pateni uko vazhinji chikafu chinobva muzvirimwa (semichero, miriwo, zviyo, nzungu, mafuta anodyarwa). " (Ona: Ndeupi Musiyano Pakati PeMiti-Yakavakirwa uye Vegan Kudya?)

"'Plant based'hazvireve hazvo kuti yakaenzana yemiriwo kana vegan, "inowedzera Gans." Zvinoreva kuti urikuedza kuisa zvimwe zvirimwa mukudya kwako, kunge zana muzana zviyo, michero, miriwo, nzungu, bhinzi, nembeu. "Izvo hazvisi zvekunamatira chirongwa chakasimba kana kupa nyama, huku, kana hove - kana iwe usiri kuda. "Unogona kuzodyara zvizere rimwe zuva asi wozova nebhagairi rinotevera," anodaro Gans.

Semuyenzaniso. chikafu cheMediterranean - icho chinosimbisa chikafu chezvirimwa nehove, pamwe nemamwe mazai, huku, uye mukaka - inoonekwa semuti wakasimwa. Chinokosha ndechekuti "'chirimwa chakavakirwa' ndechekubatanidza nemaune kudya kwekudyara pakudya kwese kwaunodya," anodaro Gans.

Izvo zvakakosha kuti uzive kuti, nepo iwo rondedzero yezvirimwa-based dhayeti mabhenefiti iri refu imwe, uchitevera wezvinomera kana vegan chikafu hazvireve zvinongoreva kuti uri kudya uine hutano. Imhaka yekuti mazhinji emabhenefiti ehutano anotsanangurwa pazasi haangobva mukuderedza zvigadzirwa zvemhuka - zvinobva mukuwedzera kushandiswa kwehutano, chikafu chakazara.

"Kunyangwe iwe uri kudya chikafu chekudyara nezvirimwa uye huwandu hushoma hwemhuka kana kusarudza kuenda vegan, kudya zvirimwa zvakawanda mukudya kwako kune zvakawanda zvinobatsira," anodaro Myrdal Miller. Pano, mamwe emabhenefiti akavakirwa pachirimwa iwe aunogona kuwana kana iwe wafunga kuenda yakazara-yakazara veg kana kungosarudza kudya zvimwe zvirimwa. (Ona: Mitemo Yekudya Yakavakirwa Nemiti Yaunofanirwa Kutevera)

Kudyara-Kubva Kudya Zvakanakira

1. Dambudziko Rezasi Rezvirwere Chemwoyo

Imwe yeakanyanya kukosha ekudyara-akavakirwa kudya mabhenefiti? Kutsvaga kwakadzama kunoratidza kuti vanhu vanodya michero nemiriwo zvakanyanya vane njodzi yakaderera yehutano hwemwoyo, anodaro Myrdal Miller.

Imwe ongororo yakaitwa neIcahn Chikoro cheMishonga paNew York's Mt. Sinai Hospital yakatarisa vanhu vanopfuura zviuru gumi nezvishanu vasina nyaya dzinozivikanwa dzechirwere chemoyo avo vakatevera imwe yematanho mashanu echikafu kusanganisira nyore (chikafu chinokurumidza uye chikafu chakakangwa), michero-michero (michero , miriwo, bhinzi, hove), zvihwitsi (zvihwitsi, zvihwitsi, shuga yemangwanani zviyo), zvekumaodzanyemba (zvikafu zvakakangwa, nyama yenhengo, nyama yakagadzikiswa, zvinwiwa zvine shuga-zvinotapira), uye saladhi nedoro (machira esaladhi, saladi yemiriwo, doro). Chidzidzo ichi chakatevera vanhu ava kweanopfuura makore mana uye vakaona kuti avo vakanamatira kune chinodyarwa-chinodyiwa vane 42-muzana yakadzikira njodzi yekutadza kwemoyo uchienzaniswa neavo vanodya mashoma emidziyo yezvirimwa.

Zvekare, kugovera mabhenefiti ekudyara kwezvirimwa hakusi kungoganhurira kudya kwemhuka; sarudzo dzekudya zvine basa. (Iyo yakaita senge yakachena vs. yakasviba keto.) Chimwe chidzidzo chakaburitswa muna 2018 mune iyoZvinyorwa zveAmerican College yeCardiology vakaongorora sarudzo dzechikafu dzevashandi vehutano vechirume neechikadzi uye vakagadzira yekudyara-yakatarwa dhayeti yekuyera hutano hwechikafu chavo. Zvekudyara zvinomera zvine hutano (senge tsanga dzese, michero, miriwo, maoiri, nzungu, uye nyemba) zvakapihwa zvibodzwa zvakanaka, nepo chikafu chisina kusimba-chirimwa (senge zvinwiwa zvinotapira neshuga, zviyo zvakanatswa, mafirizi, uye zviwitsi, uye chikafu chemhuka ) akagamuchira zvibodzwa zvakadzokera shure. Iyo data yakaratidza kuti yakawanda yakanaka mamakisi yaibatanidzwa nenjodzi yakaderera mune coronary chirwere chemoyo.

Chidzidzo ichi chinoratidza kuti hazvisi zvekungove nemhando ipi neipi yezvirimwa-zvinodyiwa (zvakaita seFrench fries) asi asi mhando yezvakadyarwa-zvinodyiwa zvaunosarudza izvo zvakakosha. Zvokudya zvako zvezvirimwa zvinofanirwa kunge zvichine zvirimwa zvakadzikama sezviyo, michero, miriwo, oiri, nzungu, uye nyemba, izvo zvinogadzirwa uye zvakabikwa zvine hutano. (Edza izvi zvinomera-based diet recipes yekudya kwega kwezuva.)

2. Dambudziko rezasi reChirwere chechipiri chechirwere cheshuga

Kudya chikafu chizere-chirimwa kunogona kubatsira kudzivirira rudzi rwechipiri chirwere cheshuga. Chinyorwa che2017 chakaburitswa muZvinyorwa zveGeriatric Cardiology yakatarisa izvo zvinogona kudyarwa-zvinodyiwa zvekudya zvinobatsira pane mhando 2 chirwere cheshuga zvichibva pane dzakawanda zvidzidzo. Mumwe wavo akaongorora kuwanda kwerudzi rwechipiri chirwere cheshuga zvine chekuita nemadyiro akasiyana uye akaona kuti zvaive zvisina kujairika muzvikafu zvine zvigadzirwa zvemhuka zvakadzikira.

Kubva pane izvi uye zvimwe zvakawanda zvekuongorora zvakaongororwa mune ino ongororo, masayendisiti akagumisa kuti kudya chirimwa-chinodyiwa kunogona kubatsira kuvandudza insulin kusagadzikana, kukurudzira huremu hwemuviri hwakanaka, kuwedzera fiber uye phytonutrients, kubvumidza chikafu chirinani uye kudyidzana kwema microbiome uye kudzora mafuta akazara. . (Yakabatana: Keto Kudya Inogona Kubatsira Nerudzi rwechipiri Chirwere cheshuga?)

3. Yakadzikira Njodzi yeKufutisa

Iwe unogona kunge wakanzwa kuti chimwe chezvakanyanya zvirimwa-based diet mabhenefiti ndiko kurasikirwa nehuremu. Huye, kutsvagisa uye kuongororwa kwekutarisa kunoratidza kuti kutora chinodyarwa-chinodyiwa kunogona kubatsira kudzikisa njodzi yekuwedzera kufuta uye kufutisa - uye kunyangwe kubatsira kusimudzira kuonda maererano nechinyorwa chekuongorora cha2017 chakaburitswa muZvinyorwa zveGeriatric Cardiology.

Sezvineiwo zvakakwana, kunyangwe kuomerera pamwero kune chikafu chemuriwo kunogona kudzivirira kufutisa uye kufutisa pazera repakati, sekutsvaga kwe2018 neEuropean Association yeChidzidzo cheKufutisa - kuratidza kuti haufanire kuenda 100 muzana vegan uye uchiri kugona kurasikirwa uremu kusanganisira maonda mapuroteni emhuka mukudya kwako.

"Tsvagurudzo pamusoro pevanhu vanotevedzera maitiro emidziyo yekudyara inoratidza kuti vane mwero wakaderera wekurema uye kufutisa," anobvumirana Myrdal Miller. (Yakabatana: Maitiro Aungaita Kuti Udzikire Kurema Pane Kudya Kwevheji)

4. Kuderera kweNjodzi yeCancer

Chikafu chinokatyamadza chinodyarwa chinobatsira: Kudya chikafu chekudyara (pamwe nemamwe maitiro ane hutano) zvinogona kubatsira kuderedza njodzi yako yegomarara.

Chidzidzo che2013 chakaburitswa munaCancer Epidemiology, Biomarkers & Kudzivirira vakatevera vanenge 30,000 vakadzi vepashure-menopausal kwemakore manomwe uye vakawana kuti vakadzi vanochengetedza huremu hwemuviri, kudzikamisa doro, uye kudya zvakanyanya-zvinomera zvakabatanidzwa nekuderedzwa kwe62-muzana kwegomarara rezamu zvichienzaniswa nevakadzi vasina kutevedzera izvi zvitatu zvinongedzo.

Chirevo cheAmerican Institute for Cancer Research chinotsigira izvozvo, zvichiti kudya zvine hutano uye maitiro ehupenyu zvinogona kudzivirira makumi mana muzana emakenza kenza. Ndicho chikonzero iyo American Institute of Cancer Research (AICR) inokurudzira kudya chikafu chinogadzirwa nemiti, kunyanya chine michero, zviyo, bhinzi, nzungu, uye mbeu, nezvimwe zvekudya zvemhuka zvekudzivirira cancer. Rudzi urwu rwekudya runokubatsira kuti uwane zvakasiyana-siyana zvekudya zvezvirimwa 'kenza-inodzivirira chikafu senge fiber, mavitamini, zvicherwa, uye phytochemicals, maererano neAICR. Iyo AICR inokurudzira kuzadza ndiro yako ne2/3 (kana kupfuura) yezvekudya zvezvirimwa uye 1/3 (kana zvishoma) yehove, huku kana nyama, nemukaka.

5. Zvakanakira Zvakatipoteredza

Ichokwadi, kune zvakawanda zvezvirimwa-based diet mabhenefiti emuviri wako - asi zvinogona kuve nezvimwe zvakakura zvinokonzeresa kuPasi zvakare. (Yakabatana: Aya Ndiwo Maitiro Aunofanira Kudya Kuti Kuderedze Yako Impact Impact)

“Zvinoda zvekushandisa zvishoma (mvura, mafuta efossil) kugadzira zvekudya zvezvirimwa izvi, uye hazviburitse zvakaita semupfudze kana methane zvinogona kukanganisa nharaunda,” anodaro Palmer. “Pakurima kwemazuva ano, zvirimwa zvedu zvakawanda zvinoenda pakudyisa zvipfuyo, apo taigona kungodya zvirimwa zvakananga pane kuti tipe mhuka nekudya zvipfuyo. Ndicho chimwe chezvikonzero nei Palmer achitaura kuti kukanganisa kwezvakatipoteredza kwakanyanya muzvikafu zvemhuka zvichienzaniswa nezvikafu zvemiti.

"Kudzidza mushure mekudzidza kwakaratidza kuti vanodya vanodyara zvirimwa vane tsoka yakadzika yezvakatipoteredza," anodaro. "Izvi ndezvechokwadi nezvekubuda kwekabhoni, pamwe nenyaya dzakaita semvura inotsika uye kushandiswa kwevhu (huwandu hwevhu hunotora kurima chikafu)." (Iwe unogona zvakare kudzikisa kudya kwako kwezvakatipoteredza kukanganisa nekudzora chikafu chako chikafu.)

Usati waita dhimoni kugadzirwa kwekudya kwemhuka, ziva kuti kurima kwezvirimwa nemhuka zvakanyatsobatanidzwa. "Zvipfuyo zvinokwidziridza zvakawanda zvakasara kubva mukugadzirwa kwezvirimwa, zvichitora marara anogadzirwa kubva mukugadzira chikafu chinogadzirwa nemiti isu chatinoda kudya nekuchivandudza kuita zvimwe zvigadzirwa zvekudya," anodaro Sara Place, Ph.D., director director weSustainable Yemombe Kugadzira Ongororo. (Zvakabatana: Kurima kweBiodynamic Ndiyo Inotevera-Level Organic Movement)

Semuyenzaniso, muCalifornia, kugadzirwa kwemuto kubva kumaorenji kunosiya imwe muchero (pulp and peel) mushure mekugadzirwa, uye iyi macitrus pulp inowanzopihwa kumombe zvichikonzera kugadzirwa kwemombe nemukaka. Almond hulls (chikamu chemuti wakakomberedza nyama inodyiwa nevanhu) chinopihwawo kune mombe dzemukaka, kushandura izvo zvinogona kunge marara kuita chikafu chinovaka muviri. Nenguva isipi iyo sarudzo pakati pemukaka wemuarumondi, mukaka wemhou, uye muto weorenji hazviratidzike zvakasiyana.

Maitiro Ekutanga Kudyara-Yakavakirwa Kudya kweVatangi

Kuhwina izvo zvinomera-zvinodyiwa zvekudya mabhenefiti uye nekuisa zvimwe zvisina mhuka-chikafu pane yako ndiro, usanyanya kufunga nezvazvo. "Ingoisa zvimwe zvirimwa mukudya kwako," anodaro Gans. "Uye enda kune zvakasiyana-siyana."

Semuenzaniso, hezvino izvo zvinodyarwa-zvinodyiwa zvekudya zvekudya zvinogona kutaridzika.

• Kudya kwemangwanani kunogona kuve oatmeal ine bhanana rakachekwa kana majiroji uye nati ruomba, kana kuisa mazai pachigunwe chezviyo chakazara neavocado netomato.
• Zvokudya zvemasikati zvinogona kuva saradhi yakakandwa nepizi, quinoa, nemiriwo yakagochwa, kana sangweji yakagadzirwa nechingwa chezviyo uye huku yakakangwa, hummus, uye miriwo, ine michero yekudya.
• Kudya kwemanheru kunogona kureva kurova veggie kurunga-fry ne tofu husiku humwe; chinotevera, kugadzira diki filet mignon kana imwe salmon yakagochwa ine sipinachi yakabikwa uye yakagochwa mbatatisi.

Pazvirimwa-zvinodyiwa, unogona kuwana zvese mapuroteni aunoda kubva kumatunhu akaita bhinzi uye nyemba, nzungu, mhodzi, uye zviyo zvakakwana senge quinoa uye mupunga wakasviba, tsvagiridzo inoratidza. Ingotarisira chiyero chakaringana: Vakadzi vanoshanda vanoda 0.55 kusvika 0.91 gramu yeprotein pahuremu hwemuviri zuva nezuva, sekureva kweAmerican College yeMitambo Mishonga. Ive neshuwa yekudya chikafu chakazara muprotein mushure mekurovedza muviri kwekuvaka mhasuru nekugadzirisa, anodaro Gans. (Nhungamiro iyi inokuratidza nzira yekuwana zvakakwana zvinomera-zvinobva mapuroteni.)

TL; DR: Kuisa mhando dzakasiyana dzechikafu chaunofarira kuchakubatsira iwe kuwana zvibodzwa zvese zvinodyiwa-zvinodyiwa - nekuti iwe unowana mavitamini akawanda, zvicherwa, nezvimwe zvinovaka muviri - uye woita kuti zvinyanye kunakidza.

• ByToby Amidor
• NaPamela O'Brien

Ongororo ye