Maitiro Ekutevera Yakasviba Vegan Kudya: Zvakanakira uye Njodzi

Zvemukati

• Chii chinonzi Raw Vegan Kudya?
• Hutano Kubatsirwa
• Inogona Kuvandudza Moyo Hutano
• Unogona Kuderedza Njodzi Yako Yechirwere cheshuga
• May Kubatsira Kurera Kurema
• Inogona Kuvandudza Kugaya
• Zvingangoitika Njodzi
• Unogona Kuva Nezvoutano Kusina Mwero
• Dai Takaneta Misumbu uye Mapfupa
• Inogona Kukurudzira Zino Kuora
• Dai Kuderedza Chibereko
• Maitiro Ekutevera Yakasviba Vegan Kudya
• Zvekudya Kudya
• Zvikafu zvekudzivirira
• Mharidzo Menyu
• Zuva 1
• Zuva 2
• Zuva 3
• Snacks
• Icho Chinokosha

Kunyangwe iyo mbishi vegan yekudya isiri nyowani, yanga ichiwanazve mukurumbira munguva pfupi yapfuura.

Iyo inosanganisa misimboti ye veganism neiyo yeasina kudya chikafu.

Nepo vamwe vanhu vangangosarudza kuitevera nekuda kwetsika kana zvikonzero zvezvakatipoteredza, vazhinji vanozviita nekuda kwezvakanakira hutano. Izvi zvinosanganisira kuonda, hutano hwemwoyo hwakavandudzika uye njodzi yakaderera yeshuga.

Nekudaro, iyo yakazara mbishi vegan yekudya inogona zvakare kuunza dzimwe njodzi dzehutano - kunyanya kana isina kunyatsorongwa.

Ichi chinyorwa chinoongorora chakasviba vegan chikafu - kusanganisira ayo mabhenefiti uye njodzi.

Chii chinonzi Raw Vegan Kudya?

Raw veganism iset subset ye veganism.

Kufanana neveganism, inosanganisa zvese zvekudya zvemhuka.

Ipapo inowedzera chirevo kana kudya mbishi, izvo zvinorayira kuti chikafu chinofanira kudyiwa chisina kubikwa zvachose kana kudziirwa panopisa pazasi pe104-18 ° F (40-48 ° C).

Pfungwa yekudya chete mbishi mbichana yakavapo kubvira pakati pezana ramakore regumi nemapfumbamwe apo gurukota rePresbyterian nemushanduri wezvekudya Sylvester Graham akazvikurudzira senzira yekudzivirira chirwere (1).

Kudya kwevegan mbishi kunowanzo kuve nezvakawanda muzvibereko, miriwo, nzungu, mhodzi, nhungirwa dzinomera uye nyemba. Iyo zvakare inowanzo kuve yakasarudzika yakadzika muzvikafu zvakagadziriswa.

Vaya vanosarudza kutevera mbishi vegan dhayeti kazhinji vanokurudzirwa nezvikonzero zvehutano.

Ivo vanotenda kuti mbishi uye zvishoma zvinodziya chikafu zvine hutano pane zvakabikwa.

Dzimwe nzira dzekugadzirira kudya, dzakadai sejusi, kusanganisa, kunyorovesa, kumera uye kupera mvura mumuviri, zvinoshandiswa pachinzvimbo chekubika.

Vamwe vatsigiri vanotendawo kuti chikafu chisina kujeka chevegan chinopa zvese zvinovaka muviri zvinoda vanhu - ndosaka zvinowedzerwa zvichiwanzoodzwa moyo.

Chikafu chisina kujeka chevegan chine zvakawanda zvisina kugadzirwa, zvekudyara-zvinodyiwa izvo zvine mbishi zvachose kana kupisa mukati mekushisa kwakadzika kwazvo.

Hutano Kubatsirwa

Kudya kwevegan mbishi kwakawanda mune chikafu-chakapfuma chikafu chirimwa. Iyo zvakare yakabatana kune akati wandei maripo ehutano.

Inogona Kuvandudza Moyo Hutano

Kudya kwevegan mbishi kunogona kuvandudza hutano hwemoyo nekuda kwekutarisa kwayo michero nemiriwo - zvese zviri zviviri zvinogara zvakabatana nekudzikisa kumanikidza kweropa uye nenjodzi yakadzikira yechirwere chemoyo nesitiroko (,).

Iyi nzira yekudya zvakare inosanganisira yakawanda nzungu, mhodzi, yakamera zviyo zvakakwana uye nyemba. Zvidzidzo zvinoratidza kuti izvi zvekudya zvinogona kusimudzira huwandu hweropa cholesterol uye nekuwedzera njodzi yako yechirwere chemwoyo (,,,).

Ongororo dzekuongorora dzinoti vegans vanogona kuve neanosvika 75% panjodzi yakaderera yekukura kweBP uye 42% panjodzi yakaderera yekufa nechirwere chemwoyo (,).

Zvakare, ongororo dzinoverengeka dzakarongedzwa - muyero wegoridhe mukutsvaga kwesainzi - ona kuti kudya kwevegan kunonyanya kushanda mukuderedza "yakaipa" LDL cholesterol (,,,).

Zvishoma zvidzidzo zvakatarisa mhedzisiro yezvakabviswa vegan kudya zvakanyanya. Asi, zvirimo zvepamusoro zvezvakanaka-zvakapfuma zvekudyara zvidyarwa zvinogona kupa zvakafanana mhedzisiro - kunyangwe zvimwe zvidzidzo zvichidikanwa.

Unogona Kuderedza Njodzi Yako Yechirwere cheshuga

Kudya kwevegan mbishi kunogona zvakare kudzora njodzi yako yeshuga.

Zvakare, izvi zvinogona kunge zvichikonzerwa nekutarisisa kwazvo michero nemiriwo, izvo zvakabatana nenjodzi yakaderera yerudzi rwechipiri chirwere cheshuga. Pamusoro pezvo, chikafu ichi chakapfuma mufibre - chikafu chinosanganisirwa nekudzikisa mashuga eropa uye kuwedzera insulin senzwi (,,,).

Imwe ongororo ichangoburwa yakabatanidza kudya kwemidziyo uye vegan kune 12% njodzi yakaderera yerudzi rwechipiri chirwere cheshuga, chikafu chevegan chiri chinonyanya kushanda ().

Uyezve, kudya kwevegan kune huwandu hwakawanda hwenzungu, mhodzi, zviyo zvakamera uye nyemba, izvo zvinogona kubatsira zvakare kudzikisa mashuga eropa (,).

Izvo zvakati, mashoma zvidzidzo akatarisa kune yakanangana mhedzisiro yezvakasviba vegan chikafu.

Nekudaro, sezvo ivo vangango sanganisira yakawanda - kana isinga wande - michero- uye michero-yakafuma michero nemiriwo zvichienzaniswa nedzimwe mhando dzevegan kudya, mabhenefiti akafanana anogona kutarisirwa.

May Kubatsira Kurera Kurema

Kudya kwevegan mbishi kunoita kunge kunoshanda pakubatsira vanhu kurasikirwa uremu uye kuichengeta.

Muchokwadi, zvidzidzo zvinogara zvichibatanidza kudya mbishi kwekudya - kusanganisira mbishi veganism - kudzikisa huwandu hwemafuta emuviri ().

Mune kumwe kuongorora, vanhu vanotevera dzakasiyana mbishi dhayeti kweanopfuura makore 3.5 vakarashika kutenderera 22-26 mapaundi (10-12 kg). Uyezve, vatori vechikamu vane yakakwira kwazvo muzana yezvikafu mbishi mukudya kwavo vaivewo neakaderera masosi emuviri (BMIs) (22).

Mune kumwe kuongorora, vanhu vaitevera mbishi vegan dhayeti vaive nemafuta akazara emuviri ari pakati pe79.4% yakaderera pane avo vanodya chikafu chemuAmerican ().

Zvakare, dzinoverengeka zvemhando yepamusoro zvidzidzo zvinorondedzera kuti yakaderera-mafuta vegan chikafu - kusanganisira mbishi vegan chikafu - zvinonyanya kushanda pakurasikirwa kwehuremu (,,,,).

Inogona Kuvandudza Kugaya

Iyo yakakwira huwandu hwefibhi mune yakazara chirimwa chikafu inogona kubatsira kuvandudza ako kugaya.

Kudya kwakashata vegan kwakakwira mune ese ari maviri akanyungudika uye asina insoluble tambo.

Shinda dzisingasviki dzinowedzera huwandu kuzvituru zvako uye dzinobatsira chikafu kufamba nekukurumidza kuburikidza neura hwako, zvichideredza mukana wekudimburwa.

Soluble fiber inobatsirawo, sezvo inobatsira kupa mabhakitiriya akanaka mumatumbu ako ().

Nekudaro, aya mabhakitiriya ane hutano anogadzira zvinovaka muviri, senge pfupi-cheni mafuta, ayo anobatsira kudzora kuzvimba mumatumbu ako. Vanogona zvakare kugadzirisa zviratidzo zvekutsamwa kwe bowel syndrome (IBS), chirwere cheCrohn uye ulcerative colitis (,,, 32).

Kudya kwevegan mbishi kunogona kupa mabhenefiti ehutano, kusanganisira kurasikirwa uremu, njodzi yakaderera yerudzi rwechipiri chirwere cheshuga uye kugadzirisa kugaya uye hutano hwemwoyo.

Zvingangoitika Njodzi

Kudya kwevegan mbishi kunogona kuuyawo nenjodzi - kunyanya kana ukasazvironga zvakanaka.

Unogona Kuva Nezvoutano Kusina Mwero

Kudya kwevegan kunogona kukodzera kwese matanho ehupenyu - sekureba sekunge zvakanyatsorongwa.

Chimwe chezvinhu zvinotarisirwa kune chikafu chakarongwa-vegan ndechekuona kuti inopa mavitamini uye mamineral anodiwa nemuviri wako. Iwe unogona kuzviita nekudya izvo zvakavakirwa zvekudya kana zvinowedzeredza kubhadhara izvo zvinovaka muviri izvo zvakasikwa zvakaderera mukati.

Vitamini B12 mumwe muenzaniso wemuviri unoshaikwa mune yakasvibirira vegan chikafu. Kuwana zvishoma zvevhitamini iyi kunogona kukonzeresa kushomeka kweropa, kukuvara kwehurongwa hwekushaya simba, kushaya mbereko, chirwere chemwoyo uye hutano hwepfupa (33,,).

Kunyange munhu chero upi zvake achigona kunge aine yakaderera vhitamini B12 mazinga, mavegans asingatore zvinowedzerwa ari pangozi yakakura yekushomeka (,,)

Muchokwadi, kumwe kuongorora kwakaratidza kuti zana muzana revatori vechikamu vanoteera mbishi vegan dhayeti yakadya zvishoma pane yakakurudzirwa 2.4 mcg yevhitamini B12 pazuva. Zvakare, inopfuura chetatu chevatori vechikamu yaive nemavhitamini B12 yakashomeka panguva yekudzidza ().

Nekudaro, iko kushandiswa kwekuwedzera kunowanzoodza moyo pane mbishi vegan chikafu, nekuda kwekutenda kuti iwe unogona kuwana zvese zvinovaka muviri iwe zvaunoda kubva kune mbishi chikafu wega. Izvi zvinogona kuwedzera njodzi yako yekushomeka kwehutano.

Kudya kwevegan Raw kunoratidzika kunge kwakaderera mucalcium uye vhitamini D, uye vanotsigira vanowanzoodza moyo kushandiswa kweiodized salt, iyo inogona kuwedzera kukuisa panjodzi yekushomeka ().

Dai Takaneta Misumbu uye Mapfupa

Akawanda maficha eiyo yakasviba vegan yekudya inogona kukonzeresa kushomeka mhasuru nemapfupa.

Kune kutanga, nzira iyi yekudya inowanzo kuve yakaderera mu calcium uye vhitamini D - maviri zvinovaka muviri zvinodiwa kumapfupa akasimba.

Mune kumwe kuongorora, vanhu vane mbishi vegan dhayeti vaive neakaderera mapfupa emamineral emukati uye kuomarara pane avo vanotevedzera zvakajairwa zvekudya kweAmerica ().

Vamwe vegan vegan vezvikafu vanogona kuwana zvakakwana vitamini D kubva pakuvhenekwa nezuva.

Zvisinei, vanhu vakuru vakura, vanhu vanogara kumatunhu ekuchamhembe kana avo vane ganda rakasviba vanogona kusakwanisa kuburitsa zvakakwana vhitamini D yakaringana kubva pakubuda kwezuva chete.

Uyezve, mbishi vegan dhayeti inowanzo kupa mashoma mapuroteni - kazhinji asingasviki gumi muzana yeako akazara macalorie pazuva ().

Kunyangwe zvakadaro mashoma mapuroteni mazinga anogona kunge anga akakwana kuzadzikisa zvido zvehupenyu, humwe humbowo hunobatanidza huwandu hwepamusoro kune mapfupa akasimba (40).

Mapuroteni akakoshawo pakuchengetedza mhasuru, kunyanya panguva dzekoriori yakaderera yekudya inotungamira mukudzikira uremu - senge zvinogona kutarisirwa pane chikafu ichi ().

Inogona Kukurudzira Zino Kuora

Kudya kwevegan mbishi kunogona zvakare kuwedzera mukana wako wekuora kwemeno.

Izvi zvinogona kunyatso kuve zvechokwadi nezvezvikafu zvinosanganisira yakawanda yemichero michero uye ma berries ().

Zvibereko izvi zvinofungidzirwa kuti zvine acidic uye zvinowanzo kukonzera kukokora kwemeno ako enamel.

Mune kumwe kuongorora, 97.7% yevanhu pane yakasviba vegan chikafu vakasangana nekukura kwemeno kune imwe nhanho, zvichienzaniswa ne chete 86.8% muboka rinodzora ().

Zvisinei, zvimwe zvidzidzo zvinodiwa zvisati zvaitika mhedziso dzakasimba.

Dai Kuderedza Chibereko

Mune zvimwe zviitiko, yekudyiwa vegan mbishi inogona kudzora kubereka.

Mune kumwe kuongorora, 70% yevakadzi vanotevera mbishi vegan dhayeti vakasangana nekukanganisa mukutevera kwavo kwekuenda kumwedzi. Uyezve, chinenge chetatu chakagadziriswa amenorrhea - mamiriro ekuti vakadzi vanorega kuenda kumwedzi zvachose (43).

Pamusoro pezvo, zvakaonekwa kuti iyo yakakwira huwandu hwechikafu chisina kugadzirwa, inosimba mhedzisiro. Vatsvakurudzi vakaverenga kuti vakadzi vanodya chete mbishi zvikafu vaive nekanomwe mukana wekuwana amenorrhea kupfuura vamwe vakadzi (43).

Masayendisiti anocherekedza kuti imwe yedzakakosha nzira yekudyiwa vegan mbishi inogona kukanganisa kubereka kwemukadzi ndeyekuve wakaderera kwazvo mumakori. Izvi zvinogona kukonzera vakadzi kudzikisa huremu hwakawandisa, kudzikisira kugona kwavo kuenda kumwedzi.

Chikafu chisina kujeka chevhegan chisina zvekuwedzera chinogona kunge chakadzika muvhitamini B12, iodine, calcium uye vhitamini D uye inogona kupa mapuroteni mashoma uye mashoma macalorie, zvichitungamira kuakawanda ezvehutano. Izvo zvinogona zvakare kukonzera kuora kwemeno uye nenyaya dzekubereka.

Maitiro Ekutevera Yakasviba Vegan Kudya

Kuteedzera mbishi vegan chikafu, iwe unofanirwa kutanga waita chokwadi chekuti inokwana 75% yezvose chikafu chaunodya chisina mbishi kana chakabikwa pane tembiricha pazasi pe 104-118 ° F (40-48 ° C).

Zvigadzirwa zvemhuka zvinofanirwa kudzivirirwa zvachose, nepo michero, miriwo, nzungu uye mbeu zvinofanirwa kuwanda. Zviyo uye nyemba zvinogona kusanganisirwa asi zvinofanirwa kunyoroveswa kana kutumbuka pamberi pekushandisa.

Zvekudya Kudya

• Michero mitsva, yakaomeswa, yakasvinwa kana yakasviba
• Miriwo mbishi, yakasvinwa kana isina mvura
• Nzungu mbishi nembeu
• Zviyo zvisina kubikwa uye nyemba (zvakamera kana kunyoroveswa)
• Raw nzungu mamisi
• Mbishi nzungu mabututa
• Cold-chakatsindirwa mafuta
• Chikafu chakaviriswa senge miso, kimchi uye sauerkraut
• Gungwa
• Zvimwe zvinotapira, senge yakachena maple sirafu uye isina kugadziriswa cocoa yakasviba poda
• Zvinodzvanywa, zvinosanganisira mamizambiringa uye isina kuiswa mushonga mbishi yesoya muto

Zvikafu zvekudzivirira

• Michero yakabikwa, miriwo, zviyo uye nyemba
• Zvinhu zvakabikwa
• Nzungu dzakakangwa nembeu
• Mafuta akanatswa
• Munyu
• Yakanatswa shuga uye mafurawa
• Pasteurized majusi
• Kofi netii
• Doro
• Zvigadzirwa zvakagadzirwa uye zvinwiwa, zvakadai semachipisi nemabheka

Kudya kwevegan mbishi kunosanganisira zvekudya mbishi kana chikafu chakabikwa pazasi peimwe tembiricha. Chikafu chakabikwa, zvinhu zvakabikwa uye zvigadzirwa zvakagadziridzwa kana zvakagadziriswa zvinofanirwa kudzivirirwa.

Mharidzo Menyu

Iyi inotevera sampu menyu inogona kukupa iwe pfungwa yekuti ndeapi mazuva mashoma pane yakasvibirira vegan chikafu chingaratidzika senge.

Zuva 1

• Kudya kwemangwanani: Tropical green spirulina smoothie
• Kwekudya kwemasikati: Peya mbishi, mindi uye muto weavocado
• Kudya kwemanheru: Mbishi vegan pizza

Zuva 2

• Kudya kwemangwanani: Chia mbeu pudding yakavezwa nemabriji
• Kwekudya kwemasikati: Raw nori anoputira nesvutugadzike yekudhira muto
• Kudya kwemanheru: Raw pad thai

Zuva 3

• Kudya kwemangwanani: Raw mabhanana mapanikeki nemaalmond ruomba
• Kwekudya kwemasikati: Mbishi yakasvinwa zucchini ine basil pesto muto
• Kudya kwemanheru: Raw lasagna ine marinated veggies, zuva-rakaomeswa matomatisi uye cashew-cilantro muto

Snacks

• Pecan simba mabhora
• Raw vegan granola bar vanopwanya
• Muchero usina mvura
• Chia pudding
• Zvibereko smoothies
• Kwete-bake chokoreti chip makuki
• Veggie saladi ine guacamole kupfeka

Zvikafu zvakawanda zvinowanzodyiwa pane yakabikwa vegan chikafu zvinogona kuitwa mbishi. Muenzaniso menyu uri pamusoro apa unopa mamwe mazano ezvokudya zvakasvibirira vegan uye zvinwiwa.

Icho Chinokosha

Kudya kwevegan mbishi kunosanganisira michero ine hutano, miriwo, nzungu, mhodzi uye mbeu dzakamera uye nyemba - izvo zvinogona kudzikisa chirwere cheshuga uye chirwere chemwoyo uye kubatsira kudzikira uremu uye kugaya kana zvanyatsorongwa.

Asi, kana zvisina kurongwa zvakanaka, chikafu ichi chinogona kuwedzera njodzi yako yekushomeka kwehutano, kushaya mbereko uye mhasuru, kushaya simba kwemapfupa nemeno.

Kana iwe ukafunga kupa mbishi vegan dhayeti edza, ita shuwa kuti inokupa iwe yakakwana macalorie. Izvo zvakare zvakanakisa kuwedzera zvinowedzera pese pazvinenge zvakakodzera kuti uwane zvese zvako zvezuva nezuva zvinovaka muviri.