Chii chinonzi kuve vegan uye maitiro ekudya

Zvemukati

• Ndeupi musiyano uripo pakati pevegan uye zvinomera
• Zvakanakira uye zvakaipira veganism
• Chii chekudya
• Chii chekudzivisa
• Vegan chikafu menyu

Veganism isangano rinotarisira kusimudzira kusunungurwa kwemhuka, pamwe nekusimudzira kodzero dzadzo nekugara zvakanaka. Nekudaro, vanhu vanoomerera kune ino kufamba havangori chete neyakaomeswa miriwo chikafu, asiwo havashandise chero chigadzirwa chine chekuita nemhuka.

Vegans vanowanzove nezvirambidzo zvine chekuita nezvekupfeka, varaidzo, zvipoda uye chikafu chemhuka. Sezvo chiri chikafu chakaganhurirwa, zvakakosha kuti iyo vegan inotsvaga nhungamiro kubva kune anoona nezvechikafu kuitira kuti chikafu chakakodzera chiratidzwe uye kuti zvese zvikafu zvinozadziswa.

Ndeupi musiyano uripo pakati pevegan uye zvinomera

Veganism inzira yehupenyu, iyo isingasanganisi chero zvinhu zvemhuka zvakatangira. Vegetarianism, kune rimwe divi, inowanzoenderana nekudyiwa kwezvikafu zvisiri zvemhuka uye zvinogona kuiswa mune:

1. Ovolactovegetarians: ndivo vanhu vasingadyi nyama;
2. Lactovegetarians: kuwedzera kune nyama havapedze mazai;
3. Vakasimba varimi: usadya nyama, mazai, mukaka uye zvigadzirwa zvemukaka;
4. Vegan: Pamusoro pekusadya zvigadzirwa zvechikafu zvemhuka, ivo zvakare havashandise chero chigadzirwa chakaedzwa pamhuka kana kutorwa kubva kwavari, senge shinda, dehwe kana sirika, semuenzaniso.

Nekudaro, vese vegani ndevanoomesesa miriwo, asi havazi vese vanogadzikana vezvirimwa mavegani, sezvo vachigona kushandisa zvigadzirwa zvemhuka, senge zvimwe zvekuzora. Dzidza zvakawanda nezve mutsauko uripakati pemhando dzezvinodyiwa.

Zvakanakira uye zvakaipira veganism

Kumwe kutsvagurudza kwakaratidza kuti kudya kwakasimba kwezvirimwa kunosanganisirwa nemikana yakaderera yekuneta uye matambudziko emoyo, senge atherosclerosis, semuenzaniso. Uye zvakare, veganism ine basa rekusimudzira hutano hwemhuka, kuchengetedza hupenyu uye kurwisa kushandiswa kwemhuka kuitira kugadzira zvigadzirwa uye zvigadzirwa zvekushandisa.

Kunyangwe vegans ichitevera kudya kwakapfuma mumakabohydrate, omega-6, fiber, folic acid, magnesium uye vhitamini C uye E, panogona kunge paine kushomeka kweB mavitamini, omega-3 uye epamusoro mapuroteni sosi, ayo anogona kukanganisa kushanda kwe mamwe mabasa emuviri. Kugovera kushomeka uku, mafuta eflakisi anogona kushandiswa sosi ye omega-3 uye zvinowedzeredzwa zvinowirirana zvevhitamini B12, iyo inogona kupihwa nachiremba kana nyanzvi yezvokudya. Kuti uwedzere kudyiwa kweprotein, zvakakosha kusanganisira chikafu chakadai sequinoa, tofu, nhokwe uye howa mune chikafu, semuenzaniso.

Izvo zvakakosha kuti kudya kwakashata kwemuriwo kunoitwa pasi pekutungamira kweanodya kuitira kuti zvese zvinodikanwa zvekudya zviitwe, kudzivirira kupererwa neropa, atrophy yemhasuru nenhengo, kushaya simba uye osteoporosis, semuenzaniso.

Chii chekudya

Kudya kwevegan kunowanzo kuve kwakapfuma mumiriwo, nyemba, zviyo, michero uye fiber, uye zvinogona kusanganisira chikafu chakadai se:

• Mbeu dzese: mupunga, gorosi, chibage, amaranth;
• Mbesa: bhinzi, nyemba, soya, pizi, nzungu;
• Tubers nemidzi: Chirungu mbatatisi, baroa mbatata, mbambaira, mbambaira, yam;
• Howa.;
• Chibereko;
• Muriwo nemiriwo;
• Mbeu kunge chia, flaxseed, sesame, quinoa, manhanga uye sunflower;
• Mbeu dzemafuta kunge chestnuts, maamondi, walnuts, hazelnuts;
• Zvigadzirwa zveSoy: tofu, tempeh, soy protein, miso;
• Vamwe: seitan, tahini, miriwo yemiriwo, maorivhi, kokonati mafuta.

Izvo zvinokwanisika kugadzira madhingi, hamburger uye kumwe kugadzirira uchishandisa chete chikafu chemhuka, senge bhinzi kana lentil hamburger, semuenzaniso.

Chii chekudzivisa

Mune chikafu chevegan, ese marudzi ezvikafu zvemhuka anofanirwa kudzivirirwa, senge:

• Nyama muhuwandu, huku, hove uye hove dzegungwa;
• Mukaka uye zvigadzirwa zvemukaka, senge chizi, yogati, curd uye bota;
• Yakabatanidzwa dzakadai soseji, soseji, ham, bologna, turkey chipfuva, salami;
• Mafuta emhuka: ruomba, mafuta enguruve, bhekoni;
• Mudiwa uye uchi zvigadzirwa.
• Gelatine uye collagen zvigadzirwa.

Kunze kwekusadya nyama uye chikafu chinogadzirwa nemhuka, mavegan haawanzo kudya zvimwe zvigadzirwa zvine chero sosi yemhuka, senge shampoos, sipo, zvigadzirwa, moisturizers, gelatin uye nguo dzesilika, semuenzaniso.

Vegan chikafu menyu

Iyi inotevera tafura inoratidza muenzaniso wemazuva matatu-menyu yemavheji:

Izvo zvakakosha kuti urangarire kuti vegans inofanirwa kuve nechikafu chakatemwa neanodyisa, sezvo izvo zvinovaka muviri zvinosiyana zvinoenderana nezera, murume kana murume uye hutano hwavo.

Kuti uwane mamwe matipi, tarisa muvhidhiyo ino izvo zvinodyiwa nevasingadyari zvinowanzodya: