16 Zvidzidzo paVegan Kudya - Zvinoshanda Chaizvoizvo here?

Zvemukati

• Iwo maStudies
• Kuonda
• Mazinga eshuga eropa uye insulin senzwi
• LDL, HDL, uye yakazara cholesterol
• Nzara uye kuguta
• Zviratidzo zveArthritis
• Chinokosha

Kudya kwevegan kuri kukura mukuzivikanwa kwehutano uye zvikonzero zvezvakatipoteredza.

Vanoti vanopa rubatsiro rwakasiyana kubva pahutano, kubva pakurema uye kudzikira shuga yeropa kusvika pakudzivirira chirwere chemwoyo, gomarara, uye kufa nguva isati yakwana.

Randomized inodzorwa zvidzidzo inzira yakatendeka yekuunganidza humbowo pane zvakanakira kudya.

Ichi chinyorwa chinoongorora gumi nematanhatu ongororo dzakatariswa kuongorora kuti kudya kwevegan kunogona kukanganisa sei hutano hwako.

Iwo maStudies

1. Wang, F. et al. Mhedzisiro yeVheji Vezvirimwa paRopa Lipids: Kuongorora Kwakarongeka uye Meta-Kuongorora kweRandomized Kudzora Miedzo.Zvinyorwa zveAmerican Heart Association, 2015.

Mashoko: Iyi meta-analysis yaisanganisira vatori vechikamu 832. Yakatarisa pazvidzidzo gumi nerimwechete zvezvikafu zvezvinomera, zvinomwe zvacho zvaive vegan. Chimwe nechimwe chedzidzo pane vegan chikafu chaive neboka rinodzora. Izvo zvidzidzo zvakatora kubva pamasvondo matatu kusvika kumwedzi gumi nemisere.

Vatsvakurudzi vakaongorora shanduko mu:

• cholesterol yakazara
• yakaderera-density lipoprotein (LDL) "yakaipa" cholesterol
• high-density lipoprotein (HDL) "yakanaka" cholesterol
• isiri-HDL cholesterol
• mazinga e triglyceride

Mhedzisiro: Kudya kwezvirimwa kunoderedza ese cholesterol mwero kupfuura zvikafu zvekutonga, asi hazvina kukanganisa mazinga eropa triglyceride. Izvo zvakawanikwa hazvina kureva zvakanyanya kune vegan chikafu.

Kudya kwezvirimwa kunoderedza huwandu hweropa hwese, LDL (yakaipa), HDL (yakanaka), uye isiri-HDL cholesterol kupfuura yekudya kwekutonga. Hazvina kujeka kana chikafu chevegan chine maitiro akafanana.

2. Macknin, M. et al. Kudyara-Yakavakirwa, Hapana Yakawedzerwa Mafuta kana American Heart Association Kudya: Kukanganisa paKemwoyo Njodzi muVakawandisa Vana vane Hypercholesterolemia nevabereki vavo.Chinyorwa chePediatrics, 2015.

Mashoko: Ichi chidzidzo chakabatanidza vana makumi matatu vane kufutisa uye huwandu hwecholesterol nevabereki vavo. Vaviri vaviri vakatevera chero vegan chikafu kana iyo American Heart Association (AHA) kudya kwemasvondo mana.

Mapoka ese ari maviri aipinda makirasi evhiki nevhiki uye ezvidzidzo zvekubika zvakanangana nekudya kwavo.

Mhedzisiro: Yese koriori yekudyiwa yakawira zvakanyanya mumapoka ese ezvikafu.

Vana nevabereki vakatevera kudya kwevegan vakadya zvishoma mapuroteni, cholesterol, mafuta akazara, vhitamini D, uye vhitamini B12. Ivo zvakare vakadya akawanda carbs uye fiber kupfuura aya ari muboka reAHA.

Vana vanotevera chikafu chevegan vakarasika 6.7 mapaundi (3.1 kg), paavhareji, panguva yekudzidza.Izvi zvaive makumi maviri neshanu muzana kudarika huremu hwakarasika nevaya vari muboka reAHA.

Pakupera kwekudzidza, vana vaitevera kudya kwevegan vaive nemuviri wakaderera mashoma index (BMI) kupfuura avo vanotevedzera kudya kweAHA.

Vabereki vari mumapoka vegan vaive neavhareji ye0.16% yakaderera HbA1c mwero, chiyero chekutarisira shuga muropa. Ivo zvakare vaive neyakaderera yakazara uye LDL (yakaipa) cholesterol mazinga pane ayo ari paAHA chikafu.

Kudya kwese kwakadzora njodzi yemwoyo muvana nevakuru. Nekudaro, chikafu chevegan chakakanganisa zvakanyanya huremu hwevana uye cholesterol yevabereki uye neshuga yeropa.

3. Mishra, S. et al. Iyo multicenter yakarongedzwa yakarongedzwa kuyedzwa kwechirimwa-based chikafu chirongwa chekudzora huremu hwemuviri uye yemoyo njodzi mumamiriro emakambani: Iyo GEICO kudzidza.European Zvinyorwa zveKiriniki Nutrition, 2013.

Mashoko: Vatsvagiridzi vakatora vatori vechikamu mazana maviri negumi nemapfumbamwe kubva kumahofisi gumi emakambani eGEICO. Hofisi yega yega yaibatanidzwa neimwe, uye vashandi vanobva kune yega yega saiti saiti vaitevera yakaderera mafuta vegan chikafu kana chinodzora chikafu kwevhiki gumi nesere.

Vatori vechikamu muboka revegan vakagamuchira vhiki nevhiki makirasi eboka rekutsigira anotungamirwa nedhayeti. Vakatora vhitamini B12 yekuwedzera zuva nezuva uye vakakurudzirwa kufarira yakaderera glycemic index chikafu.

Vatori vechikamu muboka rekutonga havana kuita shanduko yekudya uye havana kuenda kumisangano yeboka rekutsigira vhiki nevhiki.

Mhedzisiro: Boka revegan rakadya yakawanda fiber uye mashoma mafuta akazara, akazara mafuta, uye cholesterol pane iro rinodzora boka.

Vatori vechikamu vakatevera kudya kwevegan kwemavhiki gumi nemasere vakarasikirwa neavhareji e9.5 mapaundi (4.3 kg), zvichienzaniswa ne0.2 mapaundi (0.1 kg) muboka rinodzora.

Yakazara uye LDL (yakaipa) cholesterol mazinga akadonhedzwa ne8 mg / dL muboka revegan, zvichienzaniswa nekunge pasina shanduko mumapoka ekudzora.

HDL (yakanaka) cholesterol uye triglyceride mazinga ese ari maviri akawedzera zvakanyanya mumapoka vegan kupfuura muboka rinodzora.

HbA1c mazinga akadonha ne0.7% muboka revegan, zvichienzaniswa ne0.1% muboka rinodzora.

Vatori vechikamu mumapoka evegan vakarasika huremu hwakawanda. Vakagadziridzawo cholesterol yavo yeropa uye neshuga yeropa zvichienzaniswa neavo vanotevera kudya kunodzora.

4. Barnard, N. D. et al. IAmerican Journal yeMishonga, 2005.

Mashoko: Ichi chidzidzo chaisanganisira makumi matanhatu evakadzi vaive vakafuta uye vasati vasvika kumwedzi. Ivo vakatevera chero yakaderera mafuta vegan kana yakaderera mafuta kudzora chikafu kunoenderana neNational Cholesterol Dzidzo Chirongwa (NCEP) nongedzo kwemavhiki gumi nemana.

Kwakange kusina zvinodzora koriori, uye mapoka ese ari maviri akakurudzirwa kudya kusvikira vaguta. Vatori vechikamu vakazvigadzirira chikafu chavo uye vakapinda chikamu chevhiki nevhiki chekusimbisa zvinovaka muviri muchidzidzo chose.

Mhedzisiro: Kunyangwe paive pasina kudzora kwekoriori, ese mapoka akapedza mazana matatu nemazana macalorie pazuva. Boka revegan rakadya zvishoma zvekudya mapuroteni, mafuta, uye cholesterol uye yakawanda fiber kupfuura iyo NCEP yekudya boka.

Vatori vechikamu muboka revegan vakarasikirwa avhareji yemapaundi 12.8 (5.8 kg), zvichienzaniswa ne8,4 mapaundi (3.8 kg) mune avo vanotevera kudya kweNCEP. Shanduko muBMI uye chiuno chakatenderera zvaivewo zvakakura mumapoka evegan.

Mazinga eshuga eropa, kutsanya insulin, uye insulin senzwi yakagadziridzwa zvakanyanya kune vese.

Zvese kudya kunovandudza mamaki eropa shuga manejimendi. Nekudaro, iyo yakaderera mafuta vegan chikafu yakabatsira vatori vechikamu kurasikirwa nehuremu hwakawanda kupfuura hwakaderera mafuta NCEP chikafu.

5. Turner-McGrievy, G. M. et al. Makore maviri-Akagadziriswa Kurasikirwa Kwehuremu Kuyedza Kufananidza Kudya kweVegan kune Kumwe Kudyidzana Kwakaderera-Mafuta Kudya.Kufutisa, 2007.

Mashoko: Vapedza chidzidzo chiri pamusoro, vaongorori vakaramba vachiongorora makumi matanhatu nevatanhatu vevatori vechikamu chete kwemakore maviri. Muchikamu chino, vatori vechikamu 34 vaive nerutsigiro rwekutevera kwegore rimwe, asi vamwe havana kuwana rutsigiro.

Kwakange kusina zvibodzwa zvekudzivirira macalorie, uye mapoka ese ari maviri akaramba achidya kusvika vaguta.

Mhedzisiro: Avo vari muboka revegan vakarasikirwa neavhareji e10.8 mapaundi (4.9 kg) mushure megore rimwe, zvichienzaniswa ne4 mapaundi (1.8 kg) muboka reNCEP.

Pamusoro pegore rinotevera, mapoka ese ari maviri akawanazve huremu. Mushure memakore maviri, iyo uremu hwaive 6.8 mapaundi (3.1 kg) muboka revegan uye 1.8 mapaundi (0.8 kg) muboka reNCEP.

Zvisinei nebasa rekudya, vakadzi vakagashira zvikamu zvekutsigira zveboka zvakarasika huremu kupfuura avo vasina kuzvigamuchira.

Vakadzi pane yakaderera mafuta vegan chikafu chakarasikirwa nehuremu mushure megore rimwe ne2 makore, zvichienzaniswa neavo vanotevera imwe yakaderera mafuta kudya. Zvakare, avo vakagamuchira rutsigiro rweboka vakarasikirwa nehuremu hwakawanda uye vakawanazve zvishoma.

6. Barnard, ND et al. Kudya Kwakaderera-Vegan Kudya Kunovandudza Glycemic Kudzora uye Cardiovascular Risk Zviitiko mune Randomized Clinical Trial muVanhu Vane Rudzi rwechipiri Chirwere cheshuga.Chirwere cheshuga, 2006.

Mashoko: Vatsvagiridzi vakatora vatori vechikamu makumi mapfumbamwe nemapfumbamwe nerudzi rwechipiri chirwere cheshuga uye vaviri-vakaenzana navo zvichibva pamatanho eHbA1c.

Masayendisiti akabva amisikidza vaviri vaviri kuti vatevedze yakaderera mafuta vegan chikafu kana chikafu chinoenderana neiyo 2003 American Diabetes Association (ADA) nongedzo kwemavhiki makumi maviri nemaviri.

Pakange pasina zvirambidzo pane zvikamu zvemazana, macalorie kudya, uye ma carbs pane vegan chikafu. Vaya vari paADA chikafu vakabvunzwa kudzikisa yavo calori yekudyiwa ne500-1,000 macalorie pazuva.

Wese munhu akagamuchira vhitamini B12 yekuwedzera. Doro raingogumira kune mumwe anoshandira pazuva pazuva revakadzi uye maviri servings pazuva revarume.

Vese vatori vechikamu vaivewo neyekutanga-on-one chikamu neakanyoreswa dietitian uye vakapinda vhiki nevhiki misangano yeboka rezvikafu munguva yese yekudzidza.

Mhedzisiro: Mapoka ese ari maviri anodya angangoita mazana mana emakoriori pazuva, kunyangwe iro chete boka reADA raive nemirairo yekuita saizvozvo.

Vese vatori vechikamu vakaderedza kudya kwavo kweprotein nemafuta, asi avo vari vegan boka vakadya 152% mamwe carbs kupfuura iro boka reADA.

Vatori vechikamu vanotevera kudya kwevegan zvakapetwa nefibre yavo, asi huwandu hwefibisi inodyiwa nevaya vari muboka reADA yakaramba yakafanana.

Mushure memasvondo makumi maviri nemaviri, boka revegan rakarasikirwa neavhareji yemapaundi 12.8 (5.8 kg). Iyi yaive 134% imwe huremu kupfuura avhareji uremu hwakarasika muboka reADA.

Yakazara cholesterol, LDL (yakaipa), uye HDL (yakanaka) cholesterol mazinga ese akawira mumapoka ese ari maviri.

Nekudaro, muboka re vegan, HbA1c mazinga akadonha ne 0.96 mapoinzi. Izvi zvaive makumi manomwe nezviviri kubva muzana kupfuura iwo matanho evatori vechikamu eADA.

Girafu pazasi inoratidza iyo HbA1c shanduko mumapoka ezvirimwa vegan (bhuruu) uye ADA mapoka ezvikafu (tsvuku).

Mhedziso:

Zvekudya zvese zvakabatsira vatori vechikamu kudzora huremu uye nekuvandudza shuga yavo yeropa uye cholesterol mazinga. Nekudaro, avo vari pachikafu chevegan vakawana kudzikiswa kwakakura mukudzikira kwekurema uye shuga yeropa pane avo vanotevera kudya kweADA.

7. Barnard, ND et al. Kudya kwakaderera-mafuta vegan uye chinowanzoitika chirwere cheshuga pakurapa kworudzi rwechipiri chirwere cheshuga: yakasarudzika, inodzorwa, 74-wk kiriniki kutongwa.American Journal yeKiriniki Kudya, 2009.

Mashoko: Vatsvagiri vakatevera vatori vechikamu kubva muchidzidzo chekare kwemamwe mavhiki makumi mashanu nemaviri.

Mhedzisiro: Pakupera kweiyo 74-vhiki yekudzidza nguva, ivo vatori vechikamu gumi nemana muboka revegan vange vadzora mishonga yavo yeshuga mishonga, zvichienzaniswa nevanhu gumi vari muboka reADA. HbA1c mazinga akadonha zvakanyanya padanho reve vegan.

Vatori vechikamu muboka revegan vakarasikirwawo nemapaundi matatu (1.4 kg) huremu hwakawandisa kupfuura avo vari pachikafu cheADA, asi mutsauko wacho waive usina kukosha.

Uye zvakare, LDL (yakaipa) uye yakazara cholesterol mwero yakawira ne10.1-13.6 mg / dL yakawanda mumapoka evegan kupfuura muboka reADA.

Mhedziso:

Zvese zvikafu zvakavandudza shuga yeropa uye cholesterol mazinga muvanhu vane chirwere cheshuga cheshuga, asi zvaive zvakakura nekudya kwevegan. Zvikafu zvese izvi zvakakonzera kuonda. Misiyano iri pakati pezvikafu haina kukosha.

8. Nicholson, A. S. et al. Mishonga Inodzivirira, 1999.

Mashoko: Vanhu gumi nemumwe vane chirwere cheshuga chechipiri vakatevera chikafu chakaderera chemafuta vegan kana chikafu chinowanikwa chakaderera chemafuta kwemavhiki gumi nemaviri.

Vese vatori vechikamu vakapihwa zvakagadzirirwa zvemanheru uye zvekudya kwemanheru zvinoenderana nekudya kwavo maratidziro. Vatori vechikamu vanogona zvakare kusarudza kugadzirira chikafu chavo kana vachida, asi vazhinji vakashandisa iyo yekudya yekudya sarudzo.

Kudya kwevegan kwaive nemafuta mashoma, uye vatori vechikamu vakadya dzakatenderedza zana nemakumi mashanu emakoriyori pakudya pane aya ezvokudya zvakajairika.

Vese vatori vechikamu vakapinda chikamu chekutanga chehafu-yezuva rekutungamira, pamwe nemasangano eboka rekutsigira vhiki rega rega muchidzidzo.

Mhedzisiro: Muboka revegan, kutsanya kweshuga yeropa kwakadonha ne28%, zvichienzaniswa ne12% kuderera kune avo vanotevera akajairwa mashoma mafuta kudya.

Vanhu vari pane vegan chikafu zvakare vakarasikirwa avhareji ye15,8 mapaundi (7.2 kg) kupfuura masvondo gumi nemaviri. Avo vari pachikafu chakajairika vakarasikirwa neavhareji yemapaundi 8.4 (3.8 kg).

Pakanga pasina mutsauko muhuwandu uye LDL (yakaipa) cholesterol mazinga, asi HDL (yakanaka) cholesterol mwero yakawira muboka revegan.

Kudya kwakaderera kwemafuta vegan kunogona kubatsira kudzora kutsanya kweshuga yeropa uye kubatsira vanhu kurasikirwa nehuremu hwakawanda pane hwakajairwa hwakaderera mafuta kudya.

9. Turner-McGrievy, G. M. et al. Kudya Kunzvera, 2014.

Mashoko: Vakadzi gumi nevasere vane kufutisa kana kufutisa uye polycystic ovarian syndrome (PCOS) yakatevera kungave kwakaderera mafuta vegan chikafu kana yakaderera koriori chikafu kwemwedzi mitanhatu. Paive zvakare nesarudzo yekujoinha Facebook rutsigiro boka.

Mhedzisiro: Vaya vari muboka revegan vakarasikirwa huwandu hwakazara ne 1.8% yehuremu hwemuviri wavo pamwedzi mitatu yekutanga, nepo avo vari muboka rakaderera-macalorie vasina kuonda. Nekudaro, pakange pasina mutsauko wakakosha mushure memwedzi mitanhatu.

Uye zvakare, vatori vechikamu vane chinzvimbo chepamusoro muboka rekutsigira reFacebook vakarasikirwa huremu hwakawanda kupfuura avo vasina kuita.

Vanhu vaitevera chikafu chevegan vakadya avhareji yemakumi maviri nemakumi maviri nemakumi matanhatu emakoriori pane avo vari pane yakaderera-koriori chikafu, kunyangwe vasina koriori inorambidzwa.

Vatori vechikamu muboka revegan vakadyawo mapuroteni mashoma, mashoma mafuta, uye mamwe ma carbs kupfuura aya anotevera yakaderera koriori chikafu.

Hapana misiyano yakaonekwa mukuzvitakura kana zviratidzo zvine hukama nePCOS pakati pemapoka maviri.

Kudya kwevegan kunogona kubatsira kudzikisa kudya kwekoriori, kunyangwe pasina chinangwa chekudzivirira koriori. Izvo zvinogona zvakare kubatsira vakadzi vane PCOS kudzikira huremu.

10. Turner-McGrievy, G. M. et al. Chikafu, 2015.

Mashoko: Makumi makumi mashanu evakuru vane huremu hwakanyanya akatevera imwe yemashanu pasi mafuta, pasi glycemic index kudya kwemwedzi mitanhatu. Kudya kwacho kwaive vegan, zvinomera, pesco-zvinomera, semi-zvinomera, kana omnivorous.

Mumwe chiremba akanyoreswa akaraira vatori vechikamu nezvechikafu chavo uye akavakurudzira kudzora chikafu chakagadzirwa uye chinokurumidza.

Vese vatori vechikamu, kunze kweavo vari vevanodya chikafu boka, vakapinda misangano yevhiki nevhiki. Iwo omnivore boka rakaenda kumisangano yemwedzi nemwedzi uye rakagashira rakafanana ruzivo rwekudya kuburikidza nevhiki maemail panzvimbo.

Vese vatori vechikamu vakadya vhitamini B12 yekuwedzera zuva nezuva uye vaive nekwaniso kumapoka akazvimirira eFacebook ekutsigira.

Mhedzisiro: Vatori vechikamu muboka revegan vakarasika avhareji ye7.5% yehuremu hwemuviri wavo, iri iro raive rakanyanya kupfuura mapoka ese. Mukuenzanisa, avo vari muboka re omnivore vakarasikirwa chete ne3.1%.

Richienzaniswa neboka re omnivore, iro boka re vegan rakadya akawanda ma carbs, mashoma macalorie, uye mashoma mafuta, kunyangwe isina chero koriori kana mafuta ekurambidza zvinangwa.

Mapuroteni akatorwa haana kunyanya kusiyana pakati pemapoka.

Kudya kwevegan kunogona kuve kwakanyanya kushanda pakurasikirwa nehuremu pane zvinomera, pesco-zvinomera, semi-zvinomera, kana omnivorous kudya.

11. Lee, YM. et al. Mhedzisiro yeBrown Rice Yakavakirwa Vegan Kudya uye Yakajairwa Diabetic Kudya paGlycemic Kudzora kwevarwere vane Type 2 Chirwere cheshuga: A 12-Vhiki Randomized Clinical Trial.DZIMWE DZIMWE, 2016.

Mashoko: Muchidzidzo ichi, vanhu makumi mapfumbamwe nemaviri vane chirwere cheshuga chechipiri vakatevera chikafu chevhegan kana chikafu chinowanzo kurudzirwa neKorea Diabetes Association (KDA) kwemavhiki gumi nemaviri.

Pakanga pasina chinorambidzwa pakudya kwekoriori kune chero boka.

Mhedzisiro: Vatori vechikamu muboka revegan vakadya avhareji e60 mashoma macalorie pazuva, zvichienzaniswa neboka rakajairika rekudya.

HbA1c mazinga akaderera mumapoka ese ari maviri. Zvisinei, avo vari muboka revegan vakaderedza nhanho yavo ne0.3-0.6% kupfuura iro rinowanzoitika boka rekudya.

Sezvineiwo, BMI uye chiuno chakatenderera zvakaderera chete muboka revegan.

Kwakange kusina shanduko dzakakosha mukumanikidza kweropa kana cholesterol mwero pakati pemapoka.

Zvekudya zvese zvakabatsira nekutarisira shuga muropa, asi chikafu chevegan chaive nemhedzisiro kupfuura chikafu chakajairika. Kudya kwevegan kwaive kwakanyanya kushanda mukuderedza BMI uye chiuno chakatenderera.

12. Belinova, L. et al. Misiyano Yakashata Yakasarudzika Mhedzisiro yeMagadzirirwo Nyama uye Isocaloric Vegan Kudya paGastrointestinal Hormone Mhinduro muVatongi Vanotambura kubva kuRudzi rwechipiri Chirwere cheshuga neKutonga Kune Hutano: Iyo Randomized Crossover Study.DZIMWE DZIMWE, 2014.

Mashoko: Vanhu makumi mashanu vane chirwere cheshuga chechipiri uye makumi mashanu vasina chirwere cheshuga vakadya kana protein uye yakazara mafuta-akapfuma nyama yenguruve burger kana carb-yakazara vegan couscous burger.

Vatsvakurudzi vakayera kuwanda kweropa kweshuga, insulin, triglycerides, emahara fatty acids, gastric chishuwo mahormone, uye oxidative kusagadzikana mamaki pamberi pekudya uye kusvika pamaminetsi zana nemakumi masere mushure mekudya.

Mhedzisiro: Kudya kwese uku kwakagadzira mhinduro dzakafanana zveshuga muropa mumapoka ese ari maviri panguva yemaminetsi zana nemakumi masere.

Insulin mazinga akagara akakwira kwenguva yakareba mushure mekudya kwenyama kupfuura iyo vegan yekudya, zvisinei nechinzvimbo cheshuga.

Triglyceride mazinga akasimuka, uye emahara mafuta acids akadonha zvakanyanya mushure mekudya kwenyama. Izvi zvakaitika mumapoka ese, asi mutsauko wacho waive mukuru kune avo vane chirwere cheshuga.

Kudya kwenyama kwakaburitsa kuderera kukuru mune iyo nzara mahormone ghrelin kupfuura iyo vegan chikafu, asi chete mune vane hutano vatori vechikamu. Mune avo vane chirwere cheshuga, ghrelin mazinga aive akafanana mushure memhando mbiri dzekudya.

Mune avo vane chirwere cheshuga, mamaki esero-anokuvadza oxidative kusagadzikana akasimuka zvakanyanya mushure mekudya kwenyama kupfuura mushure mekudya vegan.

Avo vasina chirwere cheshuga vakaona kuwedzera kwe antioxidant chiitiko mushure mekudya vegan.

Muvanhu vane hutano, kudya kwevegan kunogona kunge kusinganyanyoita mukuderedza nzara zvishoma asi zvirinani pakuwedzera antioxidant chiitiko. Kudya kwenyama kunowanzo kukonzera kushushikana kwakanyanya muvanhu vane chirwere cheshuga. Izvi zvinogona kutungamira mukuda kukuru kwe insulin.

13. Neacsu, M. et al. Iyo American Journal yeKiriniki Kudya, 2014.

Mashoko: Makumi makumi maviri evarume vane kufutisa vakatevera ingave yemuriwo kana nyama-yakavakirwa, yakakwira-protein uremu hwekudya kudya kwemazuva gumi nemana.

Mushure memazuva gumi nemana ekutanga, vatori vechikamu vakachinja chikafu, kuitira kuti iro boka rezvinomera riwane chikafu chakavakirwa panyama kwemazuva gumi nemana anotevera uye zvinopesana.

Kudya kwaive kwakabatana-macalorie uye kwakapihwa 30% yemakoriyori kubva kumapuroteni, 30% kubva kumafuta, uye 40% kubva ku carbs. Kudya kwemiriwo kwakapa soy protein.

Vashandi vekutsvagisa dietetic vakapa zvese chikafu.

Mhedzisiro: Mapoka ese ari maviri akarasikirwa zvakapoteredza 4.4 pondo (2 kg) uye 1% yehuremu hwemuviri wavo, zvisinei nedhayeti yavakadya.

Pakange pasina mutsauko pakuda nzara kana kuda kudya pakati pemapoka.

Iko kunakidzwa kwezvikafu kwakarongedzwa kwakakwira kune kwese kudya, asi vatori vechikamu kazhinji vaikoshesa chikafu chine nyama chakakwirira kupfuura iyo soy-based vegan.

Zvekudya zvese zvakadzora huwandu, LDL (yakaipa) uye HDL (yakanaka) cholesterol, triglycerides, uye glucose. Zvisinei, kuderera kwecholesterol yakazara kwakakura zvakanyanya kune iyo soy-based vegan kudya.

Nhanho dze ghrelin dzaive dzakadzikira zvishoma mukudya-kwakavakirwa kudya, asi mutsauko wanga usina kukura zvakakwana kuti uve wakakosha.

Zvekudya zvese zvaive nemhedzisiro yakafanana pakurasikirwa nehuremu, chishuwo uye mudumbu mahormone mazinga.

14. Clinton, C. M. et al. Yese-Kudya, Kudyara-Yakavakirwa Kudya Kunoderedza Zviratidzo zveOsteoarthritis.Arthritis, 2015.

Mashoko: Vanhu makumi mana vane osteoarthritis vakatevera chero chikafu-chikafu, chirimwa-chakavakirwa vegan chikafu kana yavo yenguva dzose omnivorous kudya kwemavhiki matanhatu.

Vese vatori vechikamu vakagamuchira mirairo yekudya zvakasununguka uye kwete kuverenga macalorie. Mapoka ese ari maviri aigadzirira chikafu chavo pachavo panguva yechidzidzo.

Mhedzisiro: Vatori vechikamu muboka revegan vakashuma kuvandudzwa kwakakura mumatanho esimba, hutano, uye kushanda kwemuviri, zvichienzaniswa neboka rezvekudya rinowanzoitika.

Kudya kwevegan kwakagumawo nezvikwiriso zvepamusoro pakuzviongorora kwega-kwekuyera kushanda pakati pevatori vechikamu vane osteoarthritis.

Chikafu chizere, chirimwa-chakavakirwa vegan chikafu chakavandudza zviratidzo muvatori vechikamu vane osteoarthritis.

15. Peltonen, R. et al. British Zvinyorwa zveRheumatology, 1997.

Mashoko: Ichi chidzidzo chakabatanidza vanhu makumi mana nevatatu vane rheumatoid arthritis. Vatori vechikamu vakadya chero mbishi, vegan chikafu chakapfuma muLobobacilli kana yavo yekujaira omnivorous kudya kwemwedzi mumwe.

Ivo vatori vechikamu muboka revegan vakagamuchira pre-yakazara, maprobiotic-akapfuma chikafu mbishi mukati mechidzidzo.

Vatsvagiri vakashandisa zvituru sampuli kuyera ura maruva uye mibvunzo yekuongorora zviitiko zvechirwere.

Mhedzisiro: Vatsvagiri vakawana shanduko dzakakura mumakwenzi emakwenzi evatori vechikamu avo vakadya iyo probiotic-yakapfuma, mbishi vegan chikafu, asi hapana shanduko kune avo vaitevera chikafu chavo chenguva dzose.

Vatori vechikamu muboka revegan vakasangana zvakanyanya nekuwedzera muzviratidzo zvezvirwere, sekuzvimba uye manyoro majoini.

Chikafu cheprobiotic-chakapfuma, chikafu chevhiniki chinoita senge chinoshandura maruva maruva uye chinoderedza zviratidzo zverheumatoid arthritis, zvichienzaniswa neyakajairika omnivorous kudya.

16. Nenonen, M.T. et al. British Zvinyorwa zveRheumatology, 1998.

Mashoko: Chidzidzo ichi chakatevera vamwe vatori vechikamu makumi mana nevatatu senge chidzidzo chiri pamusoro, asi kwemwedzi miviri yekuwedzera.

Mhedzisiro: Vatori vechikamu muboka reive vegan rakarasikirwa ne9% yehuremu hwemuviri wavo, nepo boka rekutonga rakawana 1% yehuremu hwavo, paavhareji.

Pakupera kwekudzidza, mapuroteni eropa uye vhitamini B12 mazinga akadonha zvishoma, asi muboka revegan chete.

Vatori vechikamu muboka revegan vakashuma zvakanyanya kurwadziwa, kubatanidza kuzvimba, uye kuomarara kwemangwanani pane avo vari kuramba vachidya zvavo zviripo. Kudzokera kune avo omnivorous kudya kwakawedzera zviratidzo zvavo.

Zvisinei, masayendisiti paakashandisa zvimwe zvinongedzo kuyera rheumatoid arthritis zviratidzo, havana kuwana mutsauko pakati pemapoka.

Vamwe vevatori vechikamu pane vegan chikafu vakaratidza zviratidzo zvekusvotwa uye manyoka, izvo zvakaita kuti vasiye kudzidza.

Chikafu cheprobiotic, chakapusa vegan chikafu chakawedzera kurasikirwa nekurema uye zvakagadziriswa zvechirwere chechirwere chechiratidzo kune avo vane rheumatoid arthritis.

Kuonda

Gumi yezvidzidzo zvataurwa pamusoro apa akatarisa mhedzisiro yekudya kwevegan pane kurasikirwa uremu. Mu7 yeaya gumi ezvidzidzo, chikafu chevegan chakaratidzika kunge chinoshanda kupfuura chikafu chekudzora pakubatsira vatori vechikamu kudzikira uremu.

Mune kumwe kuongorora, vatori vechikamu pane vegan dhayeti vakarasa 9.3 mamwe mapaundi (4.2 kg) mumavhiki gumi nemasere kupfuura avo vanotevera kudya kwekutonga ().

Izvi zvaive zvechokwadi kunyangwe vegan vatori vechikamu pavakabvumidzwa kudya kusvika kuzara, nepo mapoka ekutonga aifanira kudzora macalorie avo (,).

Iyo tsika yekushandisa mashoma macalorie pane vegan chikafu inogona kunge iri nekuda kweakanyanya kutora mafetari ezvekudya, izvo zvinogona kubatsira vanhu kuti vanzwe vakaguta (,,,).

Mafuta ezasi ezvizhinji zvezvikafu zvevegan zvinoshandiswa muzvidzidzo izvi zvinogona kunge zvakabatsira (,,,,).

Nekudaro, kana chikafu chikafananidzwa nemacalorie, iyo vegan yekudya yanga isingabudirire kupfuura iyo yekudzoreredza kudya kwehuremu ().

Kwete dzakawanda zvidzidzo zvakatsanangura kana kurasikirwa kwehuremu kwakauya kubva pakurasikirwa kwemafuta emuviri kana kurasikirwa nemhasuru yemuviri.

Mazinga eshuga eropa uye insulin senzwi

Kunyange ichinyanya kukwirwa mu carbs, iwo magan veets akange ave kusvika ku2.4 nguva dzinoshanda zvakanyanya mukuvandudza shuga yeropa mune vanhu vane chirwere cheshuga, zvichienzaniswa nedhayeti yekudya.

Muzvidzidzo zvinomwe kubva pazvisere, kutsvagisa kwakaratidza kuti kudya kwevegan kwakagadzirisa manejimendi zvakanyanya kupfuura chikafu chinowanzoitika, kusanganisira izvo zvinokurudzirwa neADA, AHA, uye NCEP.

Muchidzidzo chechisere, vaongorori vakataura kuti chikafu chevegan chaive chakashanda sekudya kwekutonga ().

Izvi zvinogona kunge zvichikonzerwa nekukwirisa fiber, izvo zvinogona kukanganisa mhinduro yeshuga yeropa (,,,).

Iko kurasikirwa kukuru kwehuremu pane vegan chikafu kunogona kubatsira zvakare kudzikisa mashuga eropa.

LDL, HDL, uye yakazara cholesterol

Pakazara, zvidzidzo gumi nemana zvakaongorora kukanganiswa kwezvikafu zvevegan pane huwandu hweropa cholesterol.

Kudya kwevegan kunoratidzika kuve kunoshanda mukuderedza huwandu uye LDL (yakaipa) cholesterol, ichienzaniswa neyemnivorous kudzora kudya (,,,).

Nekudaro, mhedzisiro pane HDL (yakanaka) cholesterol uye triglyceride mazinga akasanganiswa. Zvimwe zvidzidzo zvinonzi zvinowedzera, zvimwe zvinodzikira, uye zvimwe hazvina kana nebasa zvachose.

Nzara uye kuguta

Zvidzidzo zviviri chete zvakatarisa pamhedzisiro yezvikafu zvevegan pane chishuwo uye kuguta.

Wekutanga akataura kuti chikafu chevegan chakaderedza iyo nzara mahormone ghrelin zvishoma pane chikafu chine nyama muvatori vehutano vane hutano. Wechipiri akataura kuti hapana musiyano pakati pekudya kwevegan uye chikafu chine nyama mune vanhu vane chirwere cheshuga (,).

Zviratidzo zveArthritis

Zvitatu zvezvidzidzo zvakatarisa kuti kudya kwevegan kunogona kukanganisa sei osteoarthritis kana rheumatoid arthritis.

Muzvidzidzo zvese zvitatu, vatori vechikamu vakati kudya kwevegan kwakavandudza zviratidzo zvavo zvakanyanya kupfuura chikafu chavo chemazuva ese (,,).

Chinokosha

Kudya kwevegan kunogona kubatsira kudzikira uye kubatsira vanhu kubata shuga yavo yeropa uye cholesterol mwero.

Inogona zvakare kubatsira kudzikisa zviratidzo zveArthritis.

Kudya kwakarongeka vegan kunogona kupa huwandu hwerubatsiro rwehutano.