Kubudirira Kudya

Zvemukati

• Ndezvipi zvekudya zvinodyiwa?
• Ndezvipi zvekudya zvinodzivirirwa?
• Ndeapi mabhenefiti anogona kuvepo?
• Ndezvipi njodzi pamwe nezvinogona kuitika?
• Ndiani anofanirwa kuyedza chikafu chinobudirira?
• Kutora

Mhedziso

Kudya kwakabudirira iri yakasvibira, vegan marongero ehurongwa akagadzirwa neaimbove mutambi mutambi Brendan Brazier. Yakarongedzwa mubhuku rake rezita rimwe chete, iro rinopa vaverengi chikafu chamangwanani, masikati, kudya kwemanheru, smoothie, uye mabikirwo ezvikafu zvekuwedzera mukuwedzera kweiyo 12-vhiki chirongwa chekudya chekutevera pavanotanga kudya.

Vanhu vanotevera kudya kwakabudirira havaverenge macalorie kana kudzikamisa zvikamu. Panzvimbo iyoyo, ivo vanokurudzirwa kudya zvidiki zvidiki zuva nezuva kuchengetedza shuga yavo yeropa uye masimba emagetsi anoenderana zuva rese.

Chirongwa ichi chinoti chinobatsira mukudzikira uremu, masimba emagetsi, kudzikira kwekushushikana, kudzikiswa kweshuga yeropa, uye hutano hwemwoyo. Izvo zvakare zvinoti zvinopa zvakazara hutano mabhenefiti.

Ndezvipi zvekudya zvinodyiwa?

Vanhu pane chikafu chinobudirira vanofanirwa kudya zvinomera-zvakavakirwa, zvikafu zvese zvisina mbishi kana zvakabikwa padiki pakudziya-mune mamwe mazwi, chikafu chiri padhuze neyakajairika mamiriro pazvinogoneka.

Pane iri zano, iwe unonamira kuzvikafu zvine hupfumi zvakadai se:

• bhinzi
• mhodzi
• mashizha ane mashizha
• miriwo
• michero
• hemp
• mafuta anotonhorwa nechando
• apple cider vhiniga
• miriwo yegungwa
• mupunga wakasvibira

Kudya kwega kwega kunofanirwa kuve neeprotein yakawanda, yakawanda fiber, uye mafuta ane hutano pasina chero zvigadzirwa zvemhuka.

Chinangwa cheichi chikafu ndechekudya mbishi, vegan superfoods iyo inounza zvese zvinovaka muviri izvo muviri wako unoda pasina chikonzero chekuwedzera kuwedzera mavitamini, zvicherwa, kana zvinovaka muviri.

Kana iwe uri kuronga kutevera chikafu chinobudirira, iwe uchaona kuti pane runyorwa rurefu rwezvirimwa-zvakavakirwa zvekudya zvekukuchengetedza iwe kugutsikana mukati mezuva rezuva.

Ndezvipi zvekudya zvinodzivirirwa?

Kana iwe ukasarudza kutevera chikafu chinobudirira, iwe unofanirwa kubvisa zvese zvigadzirwa zvemhuka, zvinosanganisira:

• nyama (nyama yemombe, nyama yenguruve, gwayana, bison, nezvimwewo)
• hove (hove chena, saumoni, tuna, nezvimwewo)
• hove uye hove (shrimp, oysters, calamari, scallops, crab, nezvimwewo)
• mazai, huku (huku, turkey, nezvimwewo)
• zvigadzirwa zvemukaka (chizi, yogati, mukaka, kirimu, kefir, nezvimwewo)

Uye zvakare, iwe unodzivirira yakanatswa makabhohaidhiretsi uye chikafu chakakwira mu starch neshuga. Iwe unodawo kudzikamisa chikafu chinobikwa pane tembiricha yakaderera. Kunyangwe ivo vachibvumidzwa mune zvidiki zvidiki pane kudya kwakabudirira, kugara uchidya kunoodzwa moyo.

Chekupedzisira, iwe unozokurudzirwa kucheka kana kudzora chikafu chakagadziriswa zvakanyanya sezvinobvira sezvo mazhinji aine zvinowedzera uye ane shuga yakawanda, munyu, uye mafuta.

Ndeapi mabhenefiti anogona kuvepo?

Vanhu vanodya zvinodyarwa zvinezvirimwa kazhinji vanokwanisa kuchengetedza huremo hune hutano uye vane yakaderera BP uye cholesterol pane avo vasina. Kudya kwevegan kwave kuri kudzikisa kuitika kwerudzi rwechipiri chirwere cheshuga, kuwedzerwa kweropa, kufutisa, uye kufa nechirwere chemoyo, kunyangwe miedzo mikuru ichida kuitiswa kuti iongorore mabhenefiti ehupenyu hurefu kwenguva refu mukudzika kwakawanda.

Yazvino, kuyedzwa kudiki kwakaratidza mararamiro evegan kuti ave anoshanda mukugadzirisa shuga yeropa mune vanhu vane chirwere cheshuga cheshuga, asi kumwe kutsvagurudza kunodiwa munzvimbo iyoyo chaiyo.

Avo vanogamuchira vanogona zvakare kukohwa mabhenefiti akawedzerwa ekuderedza huwandu hwemishonga yekunyorera yavanofanira kutora, kudzikisira mamiriro ehutano husingaperi, uye kudzikisa njodzi yavo yekenza.

Kubvisa chikafu chakagadziriswa kubva pane chako chikafu kunogona kudzikisa kudya kwako munyu, shuga, uye nemafuta asina hutano pamwe nekubvisa zvigadzirwa, zvigadzirwa zvakagadzirwa izvo zvisipo mukudya kwese kunoitika.

Brendan Brazier, mugadziri wezvakanaka kudya, anosimbisa kuti kutevera chirongwa kunobatsira kudzikisira kushushikana uye huwandu hwekunetseka. Zvisinei, aya mabhenefiti anecdotal asina kutsigirwa nekutsvaga.

Ndezvipi njodzi pamwe nezvinogona kuitika?

Vanhu vanoshandira kuchikafu chevegan vanogona kuzviwana vari panjodzi yekushomeka kwehutano. Izvi zvinonyanya kuitika kune zvinovaka muviri zvinowanikwa mune zvigadzirwa zvemhuka, simbi, vhitamini D, calcium, DHA, uye vhitamini B-12.

Kunyangwe chikafu chinobudirira chichiodza moyo kuwedzeredza, iwe unogona kuona kuti iwe unofanirwa kuwedzera zvimwe zveizvi zvinovaka muviri kuti uwane zvinokurudzirwa zvezuva nezuva.

Sezvo neshanduko ipi neipi yekudya, sanganisa chikafu chinobudirira zvishoma nezvishoma muhupenyu hwako pane kuita shanduko yakanyanyisa kamwechete. Kutanga nekuwedzera imwe kana maviri anobudirira-anotenderwa tudyo kana chikafu panguva uye zvishoma nezvishoma shanda nzira yako kusvika kune yakazara kudya.

Unogona kusangana nemudumbu (kutumbuka, shanduko muhunhu, nezvimwewo), kugumbuka, uye kutemwa nemusoro paunenge uchichinja, kunyanya kana ukachinja zvakanyanya mupfupi kwenguva.

Ndiani anofanirwa kuyedza chikafu chinobudirira?

Vanhu vane BP yakakwira, high cholesterol, chirwere chemoyo, mhando 2 chirwere cheshuga, chisingaperi mamiriro, kana vakafutisa vanogona kubatsirwa nechikafu chinobudirira.

Zvikasadaro vanhu vane hutano avo vanoda kuchenesa kudya kwavo uye vanowana zvinovaka muviri kubva kuzvikafu zvavanodya vanogona zvakare kubatsirwa nekutora vegan mararamiro senge chikafu chinobudirira.

Vanhu vane vanofanirwa kungwarira pavanotora vegan mararamiro, seimwe michero yakaita sechibage, mbatatisi, soya, uye miriwo mbishi yemuchinjikwa ndeye goitrogens uye inogona kuwedzera zviratidzo zvako.

Kubika iyi miriwo kunoita kuti ive yakachengeteka kune vanhu vane chirwere chetachiona kuti vadye, asi sezvo miriwo yakabikwa ichiganhurirwa pakudya kwakabudirira, izvo zvekudya zvinogona kuda kubviswa zvachose.

Pamusoro pezvo, vanhu vane chikafu chinobudirira vanofanirwa kudzora chikafu chine huwandu hwakawanda hwephosphorus uye potasium.

Kutora

Kudyara-kwakavakirwa, chikafu chizere, chikafu chevhegan senge chikafu chinobudirira chinogona kupa huremu uye kurasikirwa kwehutano kune avo vanotevedzera mararamiro, kusanganisira vanhu vane chirwere chemoyo, mhando 2 chirwere cheshuga, kuwedzerwa kweropa, uye yakakwira cholesterol.

Sezvo nekuchinja chero kwehupenyu, chikafu chinobudirira chinofanira kuve chakabatanidzwa zvishoma nezvishoma, chichiuya nekuchenjerera, uye chakanangana nezvinodiwa zvako wega zvekudya.