Izvo Zvaunoda Kuti Uzive Nezve Raw Vegan Kudya

Zvemukati

• Chii chinonzi Raw Vegan Kudya, zvakadaro?
• Zvakanakira zveRaw Vegan Diet
• Izvo zvinokanganisa zveRaka Vegan Kudya
• Saka, Ko Raw Vegan Diet Ipfungwa Yakanaka?
• Ongororo ye

Kune avo vanoda kudya asi vachishora kubika, pfungwa yekusamboedza kubika steak kusvika pakukwana kana kumira pamusoro pechitofu chinopisa kweawa inonzwika sechiroto. Uye nechikafu chisina kujeka chevhegan - icho chinosanganisira kurova ako chaiwo maitiro ekubika kumucheka uye kuzadza zvinhu zvisina kubikwa senge nyowani, goho mbishi, nzungu, mhodzi, uye bhinzi - iyo fungidziro inogona kuve yechokwadi.

Asi kudonhedza chikafu chakabikwa zvachose icho chakanakira hutano hwako? Pano, nyanzvi yezvehutano inopa iyo DL pane yakasvibirira vegan dhayeti mabhenefiti uye zvikanganiso, uyezve kana zvichikosha kutora pekutanga nzvimbo.

Chii chinonzi Raw Vegan Kudya, zvakadaro?

Kungoverenga zita racho, unogona kuwana zano rakanaka rekuti kudya kwevegan kwakasanganisirei. Asi kuti iparadze zvakanyanya, vanhu vanotevera kudya kwevegan mbishi vanodzivirira zvese zvinobva kumhuka - zvinosanganisira nyama, mazai, mukaka, huchi, uye gelatin - uye vanodya chete chikafu-chakagadzirwa nezvirimwa, senge mavegan akajairwa. The kicker: Zvokudya izvi zvinogona kudyiwa zvakasvibirira chete (kuverenga: zvisina kubikwa uye zvisina kugadziriswa), kupererwa nemvura pakudziya kwakaderera, kusanganiswa, juiced, kumera, kunyorova, kana kupisa pasi pe118 ° F, anodaro Alex Caspero, MA, RD, chiremba wezvokudya uye chirimwa-based chef. Izvi zvinoreva kushandisirwa, zvigadzirwa zvinopisa kupisa senge shuga, munyu, uye furawa; pasteurized asiri emukaka mamisi nemajusi; zvinhu zvakabikwa; uye michero yakabikwa, miriwo, zviyo, uye bhinzi zvese zvinorambidzwa. (Kuwedzera kune, hongu, zvese zvigadzirwa zvemhuka.)

Saka chii chakaita saga mbishi vegan yakaita senge? Michero yakawanda uye miriwo isina kubikwa, nzungu nembeu, uye mbeu dzakamera, bhinzi, uye nyemba, anodaro Caspero. Chikafu chekudya chekudya chekudya chamangwanani chinogona kunge chine mbiya yesmoothie ine gorosi yakamera (zviyo zvose zvichine endosperm, germ, uye bran) nenzungu. Kudya kwemasikati kunogona kuve nembiya yegazpacho yakagadzirirwa kumba kana sangweji ine chingwa chakagadzirwa chakagadzirwa - chakagadzirwa chete nenzungu nembeu uye "yakabikwa" mune dehydrator (Buy It, $ 70, walmart.com). Kudya kwemanheru kunogona kunge kuri saradhi hombe yakasaswa nzungu mbishi nembeu, anowedzera. (Yakabatana: Iyo Raw Chikafu Chikafu Chokwadi Chaunofanira Kuziva)

Ikozvino, ingangoita iyo 118 ° F kupisa muganho. Kunyangwe ichitaridzika kunge isinganzwisisike, pane hushoma hwesainzi shure kwayo. Zvese zvekudya zvezvirimwa (uye zvisikwa zvipenyu, zveshuwa) zvine maenzymes akasiyana siyana, kana mapuroteni akasarudzika anomhanyisa maitiro emakemikari. Aya ma enzyme anomhanyisa kugadzirwa kwemakemikari anopa michero uye maveggi avo masiginecha avo, mavara, uye magadzirirwo uye zvinopa zvimwe zvinobatsira zvehutano, senge beta-carotene inopa makarotsi hue yavo yeorenji uye inoshandurwa kuita vhitamini A mumuviri. Asi kana chikafu chadziirwa, ma enzymes arimo anoputsika, izvo zvinobatsira kuti chikafu chiwedzere kugaya, anotsanangura Caspero. "Pfungwa [iri kumashure kwechikafu chisina kujeka chevegan] ndeyekuti kana aya maenzayimu akagwinya, chikafu chinonzi chine hutano kumuviri," anodaro. Asi hazvisizvo chaizvo.

Tsvakurudzo zvinoita ratidza kuti maenzayimu anoparara panguva dzepamusoro, nekuita kunotanga apo maenzayimu anosvika 104°F. Semuenzaniso, apo nhokwe dzakaburitswa ne149 ° F kupisa kwemaminetsi mashanu, rumwe rudzi rweiyo enzyme mukati mejusi rwakaputswa zvachose, sekureva kwechidzidzo chiri mumagazini PLOS Imwe. Zvisinei, izvozvo hazvirevi zvokudya zvakabikwa nguva dzose yakadzikira kukosha kwekudya. Chidzidzo che2002 chakawana kuti kubika mbatatisi kweawa yakaita kwete kuderedza zvakanyanya folate yavo yemukati. Uye imwe yakatarwa yegore ra2010 yakaratidza kuti kubika nhokwe mukubika H20 yakawedzera huwandu hweprotein uye faibha yaive isingawanikwe (zvichireva kuti muviri unogona kupinza zvinovaka muviri) asi yakadzora huwandu hwesimba rinowanikwa nemagnesium uye vhitamini K.

TL; DR - Kubatana pakati pekuputsika kwe enzyme uye shanduko muhunhu hwechikafu chikafu haina kunyatsojeka.

Zvakanakira zveRaw Vegan Diet

Sezvo zvekudyara zvekudyara zviri pakati peiyo yakasvibira vegan chikafu, vanodya vanogona kukohwa zvimwe zvakafanana mabhenefiti seaya anosanganiswa neyezvirimwa kana akajairwa vegan maitiro ekudya. Kwete chete kutevera kudya kwakawanda mukudya kwezvirimwa kunoderedza zvakanyanya njodzi yako yehutano hwemwoyo uye rudzi rwechipiri chirwere cheshuga, asi sezvo chikafu chekudya chinowanzove chine macalorie mashoma pane zvigadzirwa zvemhuka, zvinogonawo kutungamirira mukurasikirwa, anodaro Caspero. (Yakabatana: Iyo Yekutanga Gwaro reKugamuchira Vegetarian Kudya)

Uyezve, mbichana mbichana dzinocheka chikafu chakanyanya-kugadzirwa - funga: machipisi akapetwa, makuki akatengwa muchitoro, uye zvihwitsi - kubva kuchikafu chavo, izvo zvinogona kubatsira kudzora njodzi yezvirwere zvisingaperi. Nyaya yenyaya: chidzidzo chemakore mashanu chevanopfuura 105,000 vakuru vechiFrench chakaratidza kuti kushandiswa kwepamusoro kwezvokudya zvakagadziriswa zvakabatanidzwa nenjodzi dzakakwirira dzemoyo, moyo, uye cerebrovascular (brain-uye ropa-yakabatana, i.e. stroke) zvirwere.

Izvo zvinokanganisa zveRaka Vegan Kudya

Kungoti nekuti paine zvimwe zvekumisikidza kudyara kwako-kudya chikafu hazvireve kutevera chikafu chine chete mbishi shanduro dzavo ipfungwa yakanaka. "Kune zvakawanda zvakanakira hutano pakudya michero yakawanda, uye ini ndiri mutsigiri mukuru weizvozvo," anodaro Caspero. "Zvisinei, ini handisi mutsigiri wekutora kusvika padanho rakanyanyisa."

Yake huru nyaya: Iko hakuna kukwana kwakaringana kwesainzi kuratidza iyo mbishi vegan chikafu chine hutano kupfuura zvimwe zvekudya, izvo zvingangoita kuti iwedzere kukosha kwayo kudzvinyirira hunhu, anodaro. "Hatina ruzivo runoratidza kudya kwevegan mbishi kwakanakisa mukudzivirira chirwere chisingaperi kana zvichienzaniswa nekudya kwevegan kana kudya kwezvirimwa, izvo zvandingapokana kuti zvinovaka muviri zvakanyanya," anotsanangura kudaro. "Vamwe vanhu vanoti vanonzwa zviri nani, asi isu hatigone kuita chero mazano ezvekudya anoenderana neanecdotes." (Yakabatana: Nei Uchifanira Kurega Kudya Kunodzivirira Kamwe uye Kwese)

Uye chirambidzo chinobatanidzwa mukudya chete chinogona kukuvadza icho pachako. Pachinhu chidiki, mamiriro ehukama anotenderedza chikafu (funga: mabiko emhuri, nzvimbo dzekudyira) zvinogona kuita kuti zvive zvakaoma kunamatira kune yako yekudya maitiro, uye pakupedzisira, ungazopedzisira uchidzivirira iwo mamiriro ezvinhu zvachose, Carrie Gottlieb, Ph.D., chiremba wepfungwa anogara muNew York City, akamboudzwaChimiro. Kunze kwematambudziko emagariro angamuka, kudzvinyirira kudya kunogona zvakare kukanganisa hutano hwepfungwa. kurambidzwa kwechikafu kuburikidza nekuzvisarudzira kudya kwakabatanidzwa nekufungisisa nekudya uye kudya uye nemanzwiro dysphoria, sekureva kwechidzidzo mune Zvinyorwa zveAmerican Dietetic Association.

Kunze kwekukanganisa kwepfungwa uye kwepamoyo, kudzora kudya kwako kune michero miriwo, miriwo, nzungu, mbeu, uye tsanga zvinogona kuita kuti zviome kuwana zvakakwana - kana kupotsa zvachose - zvakakosha zvinovaka muviri. Semuenzaniso, zvinogona kuoma kuti uwane kuzadzwa kwako kwezuva nezuva kweprotein (inenge 10 muzana yekoriori yako yekudya) nekungorova pazviyo zvakamera, nzungu, uye kudya crudités zuva rose, zuva rega rega, anodaro Caspero. Kunyanya zvakanyanya, vegan vegan vanodya vanogona kunetseka kuti vawane lysine yakakwana, yakakosha amino acid inodiwa mukukura uye kugadziriswa kwemichu kunowanikwa mune bhinzi, nyemba, uye soy chikafu. Dambudziko. Uye kana uchishayikwa muamino acid, unogona kunzwa kuneta, kusvotwa, dzungu, kurasikirwa nechido, uye kukura kunonoka, sekureva kweIcahn Chikoro cheMishonga paGomo reSinai.

Vitamin B12 zvakare yakaoma kuuya nayo pakudya kwevegan mbishi, anowedzera Caspero. Chinhu chinovaka muviri, icho chinobatsira kuchengetedza tsinga dzemuviri nemasero eropa zvine hutano, chinonyanya kuwanikwa muzvikafu zvemhuka (kureva nyama, mazai, zvigadzirwa zvemukaka) uye mune zvimwe zvekudya zvakasimbiswa, zvakaita sezviyo - zvese izvi zvisingabvumirwe pane yakasvibira, chirimwa-chakavakirwa kudya. Izvo zvinoenda kune bone-inosimbisa vhitamini D (inowanikwa mune hove dzakakora, mukaka wemukaka, uye akawanda ezvitoro-akatengwa, anodyara-akaomeswa mamisi) uye huropi-kukurudzira DHA omega-3 fatty acids (inowanikwa muhove, hove mafuta, uye krill mafuta), anodaro. "Ndosaka chero munhu anofarira kutevedzera mbishi vegan chikafu achifanira kuve nechokwadi kuti vari kuwedzera zvakafanira [pamwe neaya macomputer], kunyangwe izvo zvinowedzerwa zvisingatariswe sekuti 'mbishi," anodaro. .

Tisingarevi, mamwe emhando dzakasvibirira "kubika" nzira dzinowanzobatanidzwa nezvirwere zvekudya, kunyanya kumera. Maitiro acho anosanganisira kuchengetedza zviyo, mbeu, kana bhinzi muhari ine mvura kwemazuva mashoma uye kuibvumira kumera, anodaro Caspero. Nepo maitiro acho achiita kuti chikafu mbishi chiwedzere kugaya (sezvo chichivhuvhuta imwe yakaoma, ine starchy endosperm), iyo inodziya, inonaya mamiriro inoda kuumba nharaunda yakanaka yekukura kwehutachiona hunokuvadza - kusanganisira Salmonella, Listeria, uye E.coli - izvo zvinogona kukonzera chikafu chepfu, maererano neDFA. Yikes.

Saka, Ko Raw Vegan Diet Ipfungwa Yakanaka?

Kudya mimwe michero mitsva nemiriwo zvinouya nehutano kubatsirwa uye kutora chikafu chisina kugadzirwa vegan pasina mubvunzo kuchawedzera kudya kwako, anodaro Caspero. Asi tichifunga nezve kudzora kwayo uye kugona kugadzira kushomeka kwekudya kunovaka muviri, Caspero haangakurudzire chero munhu kuti atange kutevera mbishi kudya kwevegan. Zvikurukuru, vanhu vari munguva yekukura yehupenyu uye kunyanya vanofanirwa kurova maprotein avo - kureva vechidiki vari kuyaruka, vana, uye vakadzi vane nhumbu uye vanokamwisa - vanofanirwa kurega kudya, anowedzera. “Handisi kurambidza munhu upi noupi kudya zvokudya zvisina kubikwa zvakawanda,” anotsanangura kudaro. "Ndiri kuramba pfungwa yekuti 100 muzana yezvekudya kwako iri."

Asi kana iwe * chaiko * uchida kupa yakasvibirira vegan chikafu nepfuti, Caspero inokurudzira iwe kuti usangane neanyoresa dietitian kana chiremba wako usati watanga kurodha kumusoro paMason zvirongo zvekumisikidza kwako set-up uye kupika kuti usatombo shandisa iyo ovheni zvakare. "Ini ndinofunga zvakakosha chaizvo kuti uone nyanzvi [usati watora chikafu chevheji yakasvibirira]," anodaro. "Ini ndinoona vazhinji vanofurira uye vanhu pa Instagram vanotaura nezve kuita izvi, asi nekuda kwekuti zvinovaitira, hazvireve kuti ndizvo zvaunofanira kutevera. "Zvakakosha chaizvo - pachikafu chipi zvacho chauri kutevera - kuyeuka kuti maanecdotes haasi sainzi."

Ongororo ye