Izvo Zvakachengeteka Kutevera Vegan Kudya Uchiri Nepamuviri?

Zvemukati

• Kudya kwevegan panguva yekuzvitakura kunogona kuchengetedzeka
• Zvinogona kubatsirwa
• Zvinowanzo kunetsa
• Chii chekudya
• Zvokudya zvine michero yakawanda
• Matipi ekuwedzera izvo zvekudya zvako zvemukati zvemukati
• Chii chekudzivisa
• Zvokuwedzera zvekufunga
• Muenzaniso chirongwa chekudya kwevhiki rimwe
• Muvhuro
• Chipiri
• Chitatu
• China
• Chishanu
• Mugovera
• Svondo
• Hutano vegan tudyo
• Chinokosha

Sezvo veganism iri kukura ichiwedzera kufarirwa, vakadzi vazhinji vari kusarudza kudya nenzira iyi - kusanganisira panguva yepamuviri ().

Kudya kwevegan hakubatanidze zvigadzirwa zvese zvemhuka uye zvinowanzo simbisa chikafu chizere semuriwo uye nyemba. Iyi nzira yekudya yakabatana neakasiyana hutano mabhenefiti, kusanganisira yakaderera njodzi yerudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo (,,,).

Asi, vamwe vanhu vanonetseka kuti kudya kwevegan kunogona kukonzera kushomeka kwehutano kunogona kuva nenjodzi zvakanyanya kune vakadzi vane nhumbu kana vacheche vavo.

Chinyorwa ichi chinoongorora kutsvagisa kwazvino kuti vaone kuchengetedzwa kwechikafu chevegan panguva yekuzvitakura uye inopa matipi ekuti ungazviita sei nemazvo.

Kudya kwevegan panguva yekuzvitakura kunogona kuchengetedzeka

Nhoroondo, zvikafu zvevegan zvakashoropodzwa nekuda kwekushaya zvinovaka muviri uye kuva zvisina kukodzera kune mamwe matanho ehupenyu akaoma, sekubata.

Izvi zvinodaro nekuti ivo vanowanzo kuve vakaderera mune zvinovaka muviri senge vhitamini B12, omega-3 mafuta, iron, iodine, calcium, uye zinc - zvese izvi zvakanyanya kukosha panguva yekuzvitakura ().

Kudya kwakaderera kweizvi zvinovaka muviri kunogona kukonzera kushomeka kwehutano, kunetsekana kwepamuviri, uye kusasimba kweamai nehutano hwevacheche ().

Semuenzaniso, kukwana kwevhitamini B12 mazinga panguva yekuzvitakura kunogona kukwidza njodzi yako yekuparara, kurema kwekuzvarwa uremu, kuberekwa kwekutanga, kana kuremara kwekuzvara (,).

Izvo zvakati, chikafu chevegan chinopa huwandu hwakakwana hweaya manyuturiyumu zvinoita senge hwakagwinya sekudya kwakajairika kunosanganisira nyama, mazai, uye mukaka.

Semuenzaniso, kutsvagisa kunoratidza kuti vakadzi vanoteedzera vegan chikafu kazhinji havana njodzi yakakura yekuzvitakura kunetsekana kupfuura vakadzi vasingadaro.

Muchokwadi, vakadzi vegan vanogona kuve nenjodzi yakaderera yekusununguka mushure mekusununguka, chikamu checarea (C-chikamu) kuburitsa, uye kufa kwevabereki kana kwevana (,).

Nekuda kweizvozvo, nzanga dzinoverengeka dzekudyidzana pasirese, kusanganisira iyo US Academy yeNutrition uye Dietetics, dzakapa zvirevo zvepamutemo zvinotsigira kuchengetedzwa kwezvikafu zvevegan pamatanho ese ehupenyu, kusanganisira nhumbu (, 9,).

Kunyange zvakadaro, nyanzvi dzinobvumirana kuti kudya kwakanyatsorongwa kwevegan kunoda kuongororwa kwakaringana kwekudya kunovaka muviri, kutarisisa kune zvakasiyana uye zvine hupfumi chikafu, uye kushandiswa kwezvikafu zvakavakirirwa kana zvinowedzera (,).

Kudya kwakaringana vegan kunoonekwa kwakachengeteka kwenguva dzese dzehupenyu, kusanganisira nhumbu. Zvisinei, zvinoda kunyatsoronga.

Zvinogona kubatsirwa

Kudya kwakarongwa vegan kunogona kupa mabhenefiti ehutano kwauri iwe nemwana wako.

Semuenzaniso, zvidyarwa-zvinodyarwa zvinowanzo kuve zvakapfuma mune fiber asi zvakaderera mushuga nemafuta. Hunhu uhu hunogona kuchengetedza kubva mukubata chirwere cheshuga - kana huwandu hweshuga yeropa panguva yekuzvitakura - pamwe nekuwedzera huremu panguva yekuzvitakura (,).

Uyezve, chikafu chevegan chakanyanya veggie uye fiber zvemukati zvinogona kuchengetedza preeclampsia - dambudziko rinokonzerwa nekukwira kweropa panguva yepamuviri (,).

Kudya kwevegan kungatobatsira kudzivirira kukuvara kweDNA uye kudzora njodzi yemwana wako yezvekuvandudza nyaya ().

Kunyange zvakadaro, kumwe kutsvagurudza kunodiwa. Izvo zvakakosha kuti urangarire kuti aya mabhenefiti anongoshanda chete kune zvakanyatsorongwa vegan chikafu chinopa huwandu hwakakwana hwezvinhu zvese zvakakosha zvinovaka muviri ().

Nekudaro, vakadzi vanofarira kutevedzera vegan chikafu panguva yekuzvitakura vanofanirwa kufunga nezve kutsvaga nhungamiro kubva kune akanyoreswa dietitian anoshanda mune zvinomera-zvinodyiwa. Kuita izvi kunogona kubatsira kuona kuti uri kuwana zvese zvinovaka muviri izvo iwe nemwana wako munoda.

Kudya kwakarongeka kwakakwana vegan kunogona kuchengetedza vanaamai nevana kubva kune dzakasiyana nhamo dzakanangana nepamuviri, kusanganisira gestational chirwere cheshuga uye nyaya dzekuvandudza. Iwe unofanirwa kubvunza chiremba wezvekudya kana iwe uchida kutevera ichi chikafu uchiri nepamuviri.

Zvinowanzo kunetsa

Nepo chikafu chakaringana vegan chichigamuchirwa zvakakwana pakubata, chisina kurongwa zvisina mwero chine njodzi.

Tichifunga kuti chikafu cheveganhi hachibatanidzi zvigadzirwa zvese zvemhuka, zvakaderera mune zvimwe zvinovaka. Kukundikana kubhadhara zvakakwana zvinovaka muviri zvinotevera zvinogona kukuvadza hutano hwako nehwechecheche.

• Vhitamini B12. Kudya kwevegan kunongoitika pasina vhitamini iyi. Kushomeka kunogona kuwedzera njodzi yako yekuparara, gestational chirwere cheshuga, kuberekwa usati watanga, nekuremara (,,,).
• Vhitamini D. Vakadzi vazhinji vane yakaderera vhitamini D nhanho panguva yekuzvitakura zvisinei nekudya kwavo. Mazinga asina kukwana anogona kuwedzera njodzi yako yepreeclampsia, huremu hwekuzvarwa huremu, uye kupererwa nemimba (,,,,).
• Iron. Muviri wako hautore isiri-heme simbi kubva kune zvekudya zvezvirimwa uyezve sezvinoita iyo heme iron mune zvigadzirwa zvemhuka. Izvi zvinogona kuwedzera njodzi yako yekushomeka kwesimbi uye mamwe matambudziko akafanana, akadai sekuzvarwa kwekutanga uye huremu hwekuzvarwa (,).
• Iodine. Kudya kwevegan kusingawani iodized salt, gungwa, kana ayodini zvinowedzera zvinogona kunge zviine zvishoma zveichi chikafu. Kusakwana kweayodhini kutora kunogona kukonzera kukura kwevarombo, pamwe nekukanganisa utachiona uye kushanda kwepfungwa (,).
• Calcium. Kudya kwakakwana kwecalcium panguva yekuzvitakura kunogona kuwedzera njodzi yaamai preeclampsia, kutsemuka, uye chirwere chepfupa (,,).
• Omega-3 mafuta. Vanhu pazvikafu zvevegan vanowanzove nemazinga eropa mashoma eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA) - maviri omega-3s akakosha kumeso emwana wako, huropi, uye huta system ().
• Mapuroteni. Kudya kwakakwana kweprotein kunogona kudzora kukura uye kukura kwemwana wako. Mapuroteni anogona kunge akawandisa pane vegan chikafu asi zvinonyanya kunetsa kugaya, kukwidza ako ezuva nezuva mapuroteni anodikanwa neinenge 10% (,).
• Zingi. Vazhinji vakadzi vanowana zinc shomashoma panguva yekuzvitakura, izvo zvinogona kukonzera huremu hwekuzvarwa, kubereka kwenguva refu, uye kuberekwa kwekutanga. Kudyara-kwakavakirwa zinc kwakanyanya kunetseka kupinza, kukwidza zvido zvezuva nezuva ne50% yevakadzi vegan (,,,).
• Choline. Ichi chinovaka muviri chakakosha mukusimudzira kwehurongwa hwemitsipa yemwana wako. Vazhinji vakadzi vanowana kushoma panguva yekuzvitakura - uye chikafu chekudyara chine zvishoma chete (, 31).

Kuwana huwandu hwakaringana hweizvi zvese zvinovaka muviri pane vegan chikafu zvinogoneka asi zvinoda kunyatso ronga. Kunyanya, iwe ungangoda kutora akati wandei ekuwedzera (, 9,).

Kana iwe uchida kuchengetedza vegan kudya panguva yekuzvitakura, funga kuve neyekudya dzinoongorora dhayeti yako uye nematanho ezvehutano, sezvo ivo vachigona kukubatsira iwe kuona uye kubhadhara chero chipi zvacho chepamusoro-soro.

Kudya kwevegan kwakasarudzika mune zvimwe zvinovaka muviri, saka unofanirwa kuronga chikafu chako nekuchenjerera, kutora zvinowedzera, uye kubvunza chiremba wezvekudya kana uchironga kutevedzera chikafu ichi uchiri nepamuviri.

Chii chekudya

Kudya kwakanyatsorongedzwa vegan kunofanirwa kusanganisa chikafu-chakakora chikafu nezvakakomberedzwa chikafu uye zvinowedzera.

Zvokudya zvine michero yakawanda

Kana iwe uchitevera chikafu chevegan panguva yekuzvitakura, ita chokwadi chekudya huwandu hwakakwana hweanotevera chikafu.

• Tofu, seitan, uye tempeh. Zvigadzirwa zveSoy zvakapfuma mumapuroteni uye zvinokwanisa kutsiva nyama mune akawanda mabikirwo. Nyama dzekunyomba ndeimwe sarudzo asi haifanire kudyiwa zvakawandisa nekuti vakapfuma mumafuta nemunyu.
• Mbesa. Bhinzi, pizi, uye nyemba zviwanikwa zvakanaka zvefibre uye mapuroteni-anodyarwa. Kumera, kuvirisa, uye kunyatso kubika zvinogona kuita kuti zvive nyore kuti muviri wako utore mishonga yavo ().
• Nuts uye mbeu. Mazhinji ndiwo manyuko akanaka esimbi uye zinc. Idya imwe chete kana maviri nzungu dzeBrazil zuva rega rega kuti usangane nezvinodiwa zveselenium, uye gadzira walnuts uye hemp, chia, kana mbeu yeflakisi kuti uwane alpha-linolenic acid (ALA), yakakosha omega-3 ().
• Calcium-yakasimbiswa ma yogurts uye masiriri emiti. Izvi zvekudya zvinoita kuti zvive nyore kwauri kuti uwane calcium yakakwana. Sarudza shanduro dzisina kutapirwa pese pazvinogoneka.
• Mbiriso yezvokudya. Iyi protein-rich topping inowanzo simbiswa ne vitamin B12 uye inowedzera cheesy flavour kune yako ndiro.
• Mbeu dzese, zviyo, uye pseudocereals. Kunze kwekuve mupfumi mu fiber uye B mavitamini, izvi zvekudya zvinopa imwe iron ne zinc. Dzimwe tsanga, senge teff, amaranth, chiperengo, uye quinoa, zvakanyanya kupfuma muprotein (,,,).
• Chikafu chakasimudzwa kana chakamera. Zvinhu zvakaita saEzekieri chingwa, miso, tempeh, natto, pickles, kimchi, sauerkraut, uye kombucha zvinopa mapurobioti uye vhitamini K2. Muviri wako unokwanisa kupinza zvinovaka muviri izvi (,).
• Zvibereko nemiriwo. Mucherechedzo, mutsvuku, uye orenji michero uye miriwo, pamwe nemashizha emashizha, zvinowanzove zvakapfuma mune zvinovaka muviri uye zvinobatsira zvinomera zvemiti (,,).

Matipi ekuwedzera izvo zvekudya zvako zvemukati zvemukati

Matanho mashoma mashoma anogona kubatsira kuita vegan chikafu chakasimba uye chikafu chakafuma.

Kudya zvikafu zvakavakirwa inzira iri nyore yekusimudzira izvo zvine hutano mukudya kwako. Semuenzaniso, iwe unofanirwa kuramba uine ziso kunze kwemiti miriwo uye ma yogurti akasimbiswa necalcium.

Uye zvakare, kudya 1 nati yeBrazil zuva rega rega kunogona kukubatsira kuzadzisa zvaunoda zveselenium. Kusangana nezvinodiwa ALA zvezuva nezuva, sanganisira 2 mashupuni (20 magiramu) e chia kana yefilakisi, 1/4 mukombe (40 magiramu) embeu yehemp, kana 1/3 mukombe (35 magiramu) emadnuts muzvikafu zvako (42, 43 ).

Zvakare, kuvirisa, kumera, uye kubika nemapandi esimbi zvinogona kuwedzera kunwa kwako kwezvimwe zvinovaka muviri, senge iron ne zinc (, 44).

Zvikafu zvevegan zviri pamusoro zvinogona kukubatsira kusangana nezvinodiwa zvemuviri panguva yekuzvitakura. Kudya zvakaomeswa, zvakamurwa, uye zvakaviriswa chikafu, pamwe nekushandisa cast cast iron cookware, zvinogona kuwedzera kukurudzira chikafu chako chikafu.

Chii chekudzivisa

Kana iwe uchitevera chikafu chevegan uchiri nepamuviri, iwe uchazoda kudzivirira mashoma ezvikafu kupfuura nyama, hove, mazai, uye mukaka. Izvi zvinosanganisira:

• Doro. Kunyangwe pano neapo kunwa zvishoma kungave kwakachengeteka panguva yepamuviri, kumwe kutsvagurudza kunodiwa. Kuti uve parutivi rwakachengeteka, iwe unofanirwa kufunga zvekurega kunwa doro rose panguva yepamuviri ().
• Caffeine. Nyanzvi dzinokurudzira kuti iwe ganhurira yako caffeine inodya kusvika 200-300 mg pazuva pazuva rekuzvitakura - zvakaenzana nekapu 1-2 (240-480 mL) yekofi ().
• Zvakawanda zvakagadziriswa zvekudya. Kuseka nyama, vegan cheeses, uye zvinodyiwa-zvakavakirwa mapeke uye madhiri anowanzo kurongedza shuga kana zvimwe zvinowedzera uye kushaya zvinovaka muviri. Nekudaro, iwe unofanirwa kuzvidya zvishoma.
• Mabukira matsva, zvigadzirwa zvisina kushambidzwa, uye muto usina kuiswa. Zvinhu izvi zviri panjodzi huru yekusvibiswa nebhakitiriya, izvo zvinogona kukwidza njodzi yako yekudya chepfu uye kukuvadza mwana wako (,).

Uye zvakare, zviri nani kudzivirira zvisina kufanira zvinoremedza vhezheni yevegan, senge yemichero yezvirimwa kana mbishi vegan chikafu. Aya maitiro ekudya anogona kukanganisa zvakanyanya kudya kwako kwehutano.

Kana iwe uri nepamuviri, funga kudzivisa zvisina kufanira shanduro dzinoremedza dzevegan chikafu, kurega kunwa doro uye zvimwe zvekudya mbishi, uye kudzikamisa kudya kwako kwea caffeine uye chikafu chakagadzirwa.

Zvokuwedzera zvekufunga

Mimwe mishonga inonetsa kana kutokwanisika kuwana kubva kuzvikafu zvezvirimwa zvega.

Nekudaro, vazhinji vashandi vezvehutano vanokurudzira kuvimba pane zvinotevera zvinowedzera zvekudya vegan panguva yekuzvitakura:

• Vhitamini B12. Kunyangwe zvingave zvichikwanisika kuwana vhitamini B12 yakakwana kubva kune chikafu chakakomberedzwa, yekuwedzera ndiyo nzira yakatendeseka yekuona kukwana kwakakwana (49).
• Vhitamini D. Vitamin iyi inogona kubatsira zvakanyanya kune vakadzi vanowana kushomeka kwezuva. Vegan sarudzo inosanganisira vhitamini D2 kana lichen-yakatorwa vhitamini D3 (, 51).
• Omega-3 mafuta. Algae mafuta akapfuma muEPA uye DHA, ichiita yakanaka vegan imwe yekudya hove kana kutora hove mafuta (43).
• Iodine. Ivhu-isina ivhu rinogona kuita kuti zviome kuwana zvakakwana zvemuviri uyu kuburikidza nezvikafu zvezvirimwa. Sezvo iodized munyu uye imwe yegungwa inogona kukonzeresa iodine kana sodhiamu kuwedzerwa, chinowedzerwa chingangoita sarudzo yako yakanaka ().
• Choline. Zvimwe zvekudya zvekudyara zvinozvirumbidza zvidiki zvecholine, asi chinowedzerwa ndiko kubheja kwako kwakanyanya kuvhara zvaunoda panguva yepamuviri (49).
• Folate. Kudya kwevegan kunowanzo kuve kwakapfuma mune ino muviri. Asi, sezvo folate ichiita basa rakakosha mukudzivirira hurema hwekuzvara, vakadzi vese vane nhumbu kana kuyedza kuve nepamuviri vanokurudzirwa kutora folic acid (49).

Iwe unogona zvakare kuda kufunga simbi, zinc, uye calcium zvinowedzera.

Kunyangwe mavitamini epamuviri achibatsira, mazhinji acho haana huwandu hwakakwana hwecholine, omega-3s, uye vhitamini B12 (53).

Izvo zvakati, kuwedzerwa kudya kweimwe yeaya manyukiliya kunovharidzira kunwa kwehumwe hutano. Nekudaro, zviri nani kutaura nemupi wako wezvehutano usati wawedzera chero zvinowedzerwa kuchikafu chako (54, 55, 56).

Kana iwe uchitevera chikafu chevegan paunenge uine nhumbu, iwe unofanirwa kufunga nezve kutora choline, algae mafuta, ayodini, uye mavitamini B12 uye D, pakati pezvimwe zvinowedzera.

Muenzaniso chirongwa chekudya kwevhiki rimwe

Ichi chirongwa chekudya chinofukidza svondo rakakosha vegan madhishi anotakura akawanda zvinovaka muviri zvakagadzirirwa kubatsira kubata kwako nhumbu.

Muvhuro

• Kudya kwemangwanani: chia pudding inogadzirwa nemukaka we soy uye yakaiswa nesarudzo yako yemichero, nzungu, uye mhodzi
• Kwekudya kwemasikati: quinoa, mhiripiri yakagochwa, bhinzi dema, madhokoni akachekwa, uye mbeu yezuva yezuva pamubhedha wemadheji, ane mandimu-basil vinaigrette
• Kudya kwemanheru: yose yezviyo penne pasta ine tofu- kana seitan-based tomato muto pamubhedha we arugula

Chipiri

• Kudya kwemangwanani: sipinashi-mango-oat smoothie
• Kwekudya kwemasikati: chibage chakazara pita machipisi ane salsa, dema bhinzi dipu, guacamole, uye zvakakangwa kare machipisi
• Kudya kwemanheru: simbisa-fry netempeh, mupunga manoni, bok choy, chibage chemucheche, mhiripiri, uye vegan teriyaki muto

Chitatu

• Kudya kwemangwanani: Kudya kwemangwanani burrito yakagadzirwa neakatswanywa tofu, yakakangwa howa, uye pesto mune yakazara gorosi tortilla, pamwe ne soy cappuccino
• Kwekudya kwemasikati: veggie sushi rolls, vegan miso soup, wakame saladi, uye edamame
• Kudya kwemanheru: red lentil dahl nesipinashi, karoti, uye broccoli yakashanda pamusoro pemupunga wemusango

China

• Kudya kwemangwanani: husiku husiku hwakasungwa nenzungu, mhodzi, uye michero
• Kwekudya kwemasikati: tofu mushroom quiche nerutivi rwe sauteed beet magidhi
• Kudya kwemanheru: yakabikwa mbatatisi yakasungwa nechena bhinzi, tomato muto, chibage, avocado, uye sautéed collard magidhi

Chishanu

• Kudya kwemangwanani: Dyara yogati yakazara neyakagadzirwa granola, michero mitsva, nut butter, coconut flakes, uye mbeu yeflakisi
• Kwekudya kwemasikati: tofu uye udon muto sosi nesarudzo yako yemiriwo
• Kudya kwemanheru: bhinzi nhema uye kare chili yakashanda pamubhedha weamaranth yakabikwa

Mugovera

• Kudya kwemangwanani: mapancake ane nzungu bhotela, sora yogati, michero, uye nekubata kwemapira manyuchi
• Kwekudya kwemasikati: Spanish-dhiraira tortilla de patatas inogadzirwa nehupfu hwehuku, chirungu mbatatisi, hanyanisi, uye bhinzi nhema dzakapihwa pamubhedha wemidhi uye pepuru
• Kudya kwemanheru: yakazara yakazara veggie burger nerutivi rwekundu kabichi uye karoti coleslaw

Svondo

• Kudya kwemangwanani: yakagadzirirwa vegan bhabheriji-rosemary scones yakashanda ne nut butter, yogurt yemiti, michero mitsva, uye girazi rejusi reorange rakasimbiswa
• Kwekudya kwemasikati: chena bhinzi manhanga muto wakazara nemanhanga mhodzi, shredded tsvuku kabichi, kuzvitutumadza quinoa, uye nekudonha kwemukaka wekokonati
• Kudya kwemanheru: vegan lasagna ine seitan, biringanya, zucchini, cashew basil yakapararira, pamwe ne radish parutivi saladhi

Hutano vegan tudyo

• Nhokwe dzakagochwa
• Dyara yogati yakasungwa nemichero uye yakagadzirwa nemaoko granola
• popcorn yakasungwa nembiriso yezvinovaka muviri
• hummus nemiriwo
• michero mitsva ine nzungu ruomba
• trail musanganiswa
• Homemade simba mabhora
• chia pudding
• muffin dzakagadzirwa
• granola nemukaka wemiti
• edamame
• Dyara mukaka latté kana cappuccino nechidimbu chemuchero

Kudya uye kudya kwekudyira pamusoro apa mienzaniso mishoma yezvikafu zvine hupfumi zvaunogona kunakidzwa panguva yako yese yekuzvitakura.

Chinokosha

Kudya kwakaringana vegan kunogona kuve kunovaka muviri zvakakwana kune ese matanho ehupenyu, kusanganisira nhumbu.

Muchokwadi, kudya kwevegan kunogona kudzivirira kubva kumatambudziko senge mushure mekuberekwa kushushikana, C-chikamu kuburitsa, uye kufa kweamai kana kwevecheche.

Asi, kudya zvisina kurongwa vegan kunogona kuwedzera njodzi yako yekushomeka kwehutano, pamwe nekuzvarwa usati wazvarwa, huremu hwekuzvarwa, uye kukura kwakashata kwemwana wako.

Naizvozvo, kutevera vegan kudya uchiri nepamuviri kunoda kuronga kwakanyatso. Kuti uve nechokwadi chekuti unosangana nezvido zvako zvemuviri, funga kubvunza chiremba wezvekudya anonyanya kudya kudya kunodyarwa nezvirimwa.