12 Kukanganisa Kudzivirira pane Vezvirimwa kana Vegan Kudya

Zvemukati

• 1. Kufunga Kuti Vegan kana Vegetarian Zvigadzirwa Zvinogadzikana Hune hutano
• 2. Kwete Kuwana Zvakakwana Vitamin B12
• 3. Kutsiva Nyama NeCheese
• 4. Kudya Zvishoma MaCalori
• 5. Kusanwa Mvura Inokwana
• 6. Kukanganwa Nezve Iron
• 7. Kusadya Zvakakwana Zvese Zvikafu
• 8. Kudya Kudya Kwakaderera muCalcium
• 9. Kufungisisa Kukosha Kwekuronga Kudya
• 10. Kusadya Kudya Kwakakwana Mapuroteni-Akapfuma Kudya
• 11. Kwete Kuwana Zvakakwana Omega-3 Fatty Acids
• 12. Kudya Zvakawanda Zvakakodzwa Carbs
• Icho Chinokosha

Kudya zvine mwero kwemiriwo kana vegan kunogona kupa mabhenefiti mazhinji ehutano.

Idzi idyo dzakabatanidzwa nekudzikira uremu, zvirinani kudzora shuga muropa, kudzikira kwenjodzi yechirwere chemwoyo uye njodzi yakaderera yemamwe marudzi ekenza (,,,).

Nekudaro, zvinogona kuve zvinonetsa kuchengetedza chikafu chakazara chevheji chinopa zvese zvinovaka muviri zvaunoda.

Ichi chinyorwa chinofumura zvimwe zvinowanzoitika zvikanganiso zvinoitwa nevanhu pane vegan kana chikafu chemuriwo, uye maitiro ekuzvidzivirira.

1. Kufunga Kuti Vegan kana Vegetarian Zvigadzirwa Zvinogadzikana Hune hutano

Zvinosuruvarisa, nekuda kwekuti chigadzirwa chikafu chakanzi "vegetarian" kana "vegan" hazvireve hazvo kuti ine hutano kupfuura iyo yenguva dzose imwe nzira.

Semuenzaniso, mukaka weamondi ndewe mukurumbira, wemukaka-wemukaka mukaka uyo unowanzo kuve wekudya mune vegan kudya.

Nekudaro, nepo mukaka weamondi uri wakaderera mumakoriyori uye uchifumiswa nemavitamini akakosha akawanda nemaminerari, hazvireve kuti zvine hutano kupfuura mukaka wemombe.

Semuenzaniso, 1 mukombe (240 ml) yemukaka wemombe wakakora-mafuta une magiramu masere eprotein, nepo huwandu hwakaenzana hwemukaka weamondi usina kutapirwa uine 1 gramu chete (5, 6).

Mukaka wemaarumondi unotapira unogona zvakare kuve wakawanda mushuga yakawedzerwa, iine magiramu gumi neshanu eshuga mukapu imwechete (7).

Zvimwe zvinogadzirwa nemiriwo, senge soy-based veggie burger, nuggets uye dzimwe nzira dzenyama, zvinowanzo shongedzwa zvakanyanya, iine runyorwa rurefu rwezvigadzirwa zvekugadzira. Saka ivo kazhinji havana hutano pane zvimwe zvisina-miriwo zvinogadzirwa zvekudya.

Kunyangwe iri yekudyara, izvi zvigadzirwa zvinowanzo kuve zvine macalorie mazhinji, asi zvichishaya protein, fiber uye zvinovaka muviri zvinodiwa pakudya kwakaringana.

Nepo zvigadzirwa izvi zvichizorodza shanduko yako kuenda kune vegan kana chikafu chemuriwo, zviri nani kuzvidya zvine mwero nechikafu chakazara mune zvinovaka muviri, chikafu chese.

Pfupiso: Zvikafu zvakawanda zvinotengeswa semuriwo kana vegan zvinowanzo shongedzwa zvakanyanya, zvine shuga yakawedzerwa kana kushomeka mune zvinovaka muviri. Kana iwe ukasanganisira izvi zvigadzirwa muchikafu chako, zvidye chete zvine mwero.

2. Kwete Kuwana Zvakakwana Vitamin B12

Vitamin B12 inotamba akakosha mabasa mumuviri. Izvo zvakakosha mukugadzirwa kwemasero matsvuku eropa uye DNA, pakati peimwe nzira ().

Nehurombo, iyo huru sosi yevhitamini B12 zvigadzirwa zvemhuka, senge nyama, huku, hove, mazai uye zvigadzirwa zvemukaka.

Nechikonzero ichi, varimi vezvirimwa vane njodzi yakawedzera yekushomeka kwevhitamini B12 ().

Vitamin B12 kushomeka kunogona kukonzera kuneta, ndangariro matambudziko uye chiveve. Izvo zvinogona zvakare kutungamira kune megaloblastic anemia, mamiriro anokonzerwa nekuve yakaderera-kupfuura-yakajairwa masero matsvuku eropa ().

Zvinosuruvarisa, kudya kwakanyanya kwe folate kunogona kunyatsovhara kushomeka kwevhitamini B12, kuvanza zviratidzo kusvikira kukuvara kwave kusingadzokere ().

Zvisinei, kune zvekudya uye zvinowedzera zviripo zvinogona kubatsira varimi vanosangana nezvinodiwa zvevitamin B12.

Kunze kwezvigadzirwa zvemhuka, chikafu chakakomberedzwa uye mamwe marudzi eanodyiwa algae anewo vhitamini B12 (,).

Vezvirimwa vanofanira kucherechedza zvavo vhitamini B12 kudya zvakanyatsonaka uye funga kutora zvinowedzera kana zvavanoda zvisina kusangana kuburikidza nechikafu chete.

Pfupiso: Vezvirimwa uye vegans vari panjodzi huru yekushomeka kwevhitamini B12, saka ita shuwa kuti unodya chikafu chakakomberedzwa kana B12 zvinowedzera.

3. Kutsiva Nyama NeCheese

Imwe yedzakareruka nzira dzekugadzira ingangoita chero dhishi yemidziyo kutora nyama nekuitsiva nechizi. Kana zvasvika pakunaka, chinja chinoshanda nemasaweti, masaladi, pasita uye nezvimwe zvakawanda ndiro.

Zvisinei, nepo chizi iine huwandu hwakanaka hweprotein, mavitamini uye zvicherwa, haina kutsiva huwandu hwakawanda hwehuturu hunowanikwa munyama.

Semuenzaniso, one gramu (28 gramu) yemombe, ine kanokwana kana huwandu hwesimbi uye yakapetwa zingi inowanikwa mune rimwe chete cheddar chizi (14, 15).

Cheese inewo mapuroteni mashoma uye akawanda macalorie kupfuura nyama.

Muchokwadi, ounce-for-ounce, chizi inongova neanenge makumi masere muzana eprotein anowanikwa muhuku, asi ingangoita ka2.5 times macalorie (15, 16).

Panzvimbo pekungotsiva nyama nechizi, iwe unofanirwa kusanganisira zvakasiyana siyana zvezvikafu zvezvirimwa mukudya kwako kuti uwane zvido zvako zvinovaka muviri.

Chickpeas, quinoa, tempeh, nyemba, bhinzi uye nzungu ndidzo dzakanakisa sarudzo dzekubatsira kutenderera chikafu chemuriwo.

Pfupiso: Panzvimbo pekungotsiva nyama nechizi, ita shuwa kuti unosanganisira akasiyana siyana ezvikafu zvezvirimwa mune chako chikafu kuti upe zvakakosha zvinovaka muviri.

4. Kudya Zvishoma MaCalori

Zvikafu zvakawanda uye mapoka ezvikafu haabvumirwe kune vegans uye vezvinomera, izvo zvinogona kuita kuti zviome kwavari kuzadzisa zvavanoda.

Muchokwadi, vegans uye vezvinomera vanowanzodya mashoma macalorie kupfuura vanhu vanodya zvese nyama nemiti.

Imwe ongororo yakafananidza mhando yehutano hwevanhu vanosvika chiuru nemazana mana nemazana manomwe ane makumi manomwe nenhanu yezvikafu zvevanhu, zvinosanganisira vegani, zvinomera, vanodya nyama vanodya hove, vanhu vaidya zvese nyama nemiti uye vanhu vaidya nyama kamwe chete pasvondo.

Vegans vaive nekoriori yakaderera kupinda mumapoka ese, vachidya mazana mashoma emakoriori pane vanhu vaidya zvese nyama nemiti.

Vezvirimwa vaive nekirori yakakwira zvishoma kupfuura vegans, asi vachiri kudya 263 mashoma macalorie kupfuura vanhu vaidya zvese nyama nemiti ().

MaCalori ndiwo sosi huru yesimba remuviri, uye muviri wako unoda imwe mwero kuti ushande. Kurambidza macalorie akawandisa kunogona kutungamira kune akati wandei mhedzisiro, senge kushomeka kwehutano, kuneta uye kunonoka metabolism (,,).

Pfupiso: Vegans uye vezvinomera vanowanzove nekoriori yakaderera kudya kupfuura vanhu vanodya nyama nemiti. Kana iwe uchitevera chimwe cheidzi chikafu, ita shuwa kuti uri kusangana neyako macalorie zvinodiwa.

5. Kusanwa Mvura Inokwana

Kunwa mvura yakakwana kwakakosha kune wese munhu, asi kunogona kuve kwakanyanya kukosha kune avo vanodya yakawanda fiber, kusanganisira vezvirimwa uye vegans.

Vezvirimwa vanowanzove neakakwira fiber yekudya, sezvo fiber-yakafuma nyemba, miriwo uye zviyo zvakazara zvidyiwa mune zvine hutano miriwo chikafu.

Imwe ongororo yakawana kuti vanhu vanodya zvese nyama nemiriwo vanodya anenge 27 gramu yefibre pazuva, nepo vegans uye vezvinomera vachidya anenge 41 magiramu uye 34 magiramu, zvichiteerana ().

Kunwa mvura ine fiber kwakakosha nekuti kunogona kubatsira fiber kufamba kuburikidza neyakagaya nzira uye kudzivirira nyaya senge gasi, kuzvimba uye kupatira.

Fibhi yekushandisa yakakosha zvakanyanya kune hutano, uye yakabatanidzwa kune yakadzikira njodzi yehosha yemoyo, sitiroko, chirwere cheshuga uye kufutisa ().

Nhungamiro dzazvino dzinokurudzira vakadzi vanodya anosvika makumi maviri nemashanu magiramu efaibha pazuva, uye varume vanodya anosvika makumi matatu nemasere gramu ().

Kuti uve nechokwadi chekuti uri kunwa mvura yakakwana, inwa kana iwe uchinzwa nyota, uye nekuparadzira kunwa kwako kwemvura zuva rese kuti ugare uine hydrated.

Pfupiso: Vegans uye vezvinodyiwa kazhinji vanodya yakawanda fiber. Kunwa mvura yakakwana kunogona kubatsira kudzivirira matambudziko ekugaya anosangana nekuwedzera kwekudya kwefibre, senge gasi, kuzvimba uye kupatira.

6. Kukanganwa Nezve Iron

Nyama sosi yakanaka yemavhitamini mazhinji nemamineral, kusanganisira ayoni.

Semuenzaniso, iyo 3-ounce (85-gramu) inoshumirwa yevhu mombe inopa 14% yesimbi iwe yaunoda kwezuva rese (14).

Zvakare, nyama ine heme iron, mhando yesimbi iyo muviri wako unogona kupinza nyore.

Miti yekudyara simbi ine isina-heme iron, iyo iyo muviri wako isingakwanise kupinza zviri nyore. Isina-heme iron inowanikwa mumhando dzakawanda dzemichero, miriwo, zviyo uye bhinzi ().

Nekuda kweizvi, varimi venyama vane njodzi huru yekuvandudza iron-kushomeka kweanemia, mamiriro umo musina masero matsvuku eropa akakwana mumuviri. Zviratidzo zvinosanganisira kuneta, kufema uye dzungu ().

Nekudaro, chikafu chakanyatsorongedzwa chikafu chemuriwo chakazadzwa nesimbi-yakapfuma chikafu chezvirimwa inogona kuzadzisa zvaunoda zuva nezuva.

Kana iwe uri muto wezvirimwa kana vegan, ita shuwa yekudya yakawanda yakanaka masosi simbi, kusanganisira nyemba, bhinzi, zviyo zvakasimbiswa, nzungu, mhodzi, oats uye mashizha ane mashizha.

Pamusoro pezvo, kubatanidza chikafu chine simbi nezvikafu zvine vhitamini C yakawanda kunogona kusimudzira kunwa kwesimbi isina heme ().

Vitamini C inowanikwa mumichero yakawanda nemiriwo, saka kusanganisira yemuriwo padivi dhishi, saradhi kana chimedu chemuchero nezvikafu zvako zvinogona kubatsira kuwedzera kutora kwesimbi.

Pfupiso: Chikafu chekudyara chine isina-heme iron, iyo iyo muviri isingakwanise kupinza pamwe neheme iron inowanikwa munyama. Vezvirimwa vanofanirwa kusanganisira chikafu chine iron-mune chikafu uye vazvipatanidze nevhitamini C yekuwedzera kunwa.

7. Kusadya Zvakakwana Zvese Zvikafu

Kungoti chigadzirwa chechigadzirwa ndechezvirimwa kana vegan hazvireve kuti zvakakunakira iwe.

Kune zvakawanda zvinogadzirwa zvekudya zvinowanika kuchitoro izvo zvisina nyama kana zvigadzirwa zvemhuka.Nekudaro, ivo vanowanzo kupa zvishoma kune kwako kudya.

Panzvimbo pekudya izvi, shandisa chikafu chako chemuriwo semukana wekudzora mashandisirwo ezvekudya zvakagadzirwa uye nekuwedzera kudya kwako kwehuswa-dense, chikafu chese, senge michero, miriwo uye zviyo zvese.

Kuwedzera kudya kwaunoita izvi zvekudya kuchakubatsira iwe kuwana mavitamini akakosha, zvicherwa uye antioxidants zvaunoda kuti ubatsire kudzivirira kushomeka kwehutano.

Kudya chikafu chizere pane chikafu chakagadziriswa kunogona kukupa iwe zvimwe zvakanaka zvakare, sekuwedzera metabolism.

Chimwe chidzidzo chakayera metabolism yevatori vechikamu gumi nemaviri mushure mekunge vadya chikafu chakagadzirwa nechikafu chakagadzirwa kana chikafu chizere.

Mapoka ese ari maviri ainzwa kuzara zvakaenzana mushure mekudya, asi iro boka raidya zvikafu zvese zvakapisa zvakapetwa kaviri macalorie mushure mekudya kwavo pane iro boka raidya chikafu chakagadziriswa ().

Kutanga kusanganisira zvimwe zvekudya zvakakwana mukudya kwako, chinja zviyo zvakanatswa zvezviyo zvakakwana, uye kudzikamisa huwandu hwezvakashandurwa uye nyore chikafu chaunodya.

Pamusoro pezvo, edza kuwedzera mimwe miriwo nemichero pakudya kwako uye nezvikafu zvishoma mukati mezuva rese.

Pfupiso: Kudya kwezvirimwa kunofanirwa kuve zvakapfuma muzvikafu zvese, senge michero, miriwo uye zviyo zvese. Ivo vanozokubatsira iwe kuwedzera kudya kwehutano uye kukurudzira kudya kwakaringana.

8. Kudya Kudya Kwakaderera muCalcium

Calcium yakakosha zvicherwa muviri wako unoda kuti mabhonzo ako nemeno zvisimbe, batsira tsandanyama dzako kuti dzishande nemazvo uye nekutsigira mashandiro ehurongwa hwekutyaira ().

Kushomeka kwecalcium kunogona kutungamira ku osteoporosis, mamiriro anokonzeresa mapfupa asina kusimba uye anowedzera njodzi yekutyoka kwemapfupa ().

Kunyangwe calcium inowanikwa mune dzakasiyana siyana zvekudya, inonyanya kuzivikanwa sosi yecalcium zvigadzirwa zvemukaka.

Avo vasingadyi dairy vanofanirwa kuongorora kudya kwavo kwecalcium uye vanosanganisira zvimwe zvekudya zvine calcium yakawanda mukudya kwavo.

Chikafu cheCalcium-chakapfuma chikafu chinosanganisira kare, collard miriwo, broccoli, bok choy, maamondi, maonde nemaorenji. Kudya kwakasimbiswa kunogona zvakare kuve sosi yakanaka yecalcium.

Iwe unogona kuwana ese calcium yaunoda nekubatanidza mashoma maservings ezvikafu izvi muzvikafu zvako uye zvinwiwa mukati mezuva rese.

Pfupiso: Avo vasingadye mukaka kana zvigadzirwa zvemukaka vanofanirwa kudya zvimwe zvekudya zvine calcium kuti vawane zvavanoda zvecalcium.

9. Kufungisisa Kukosha Kwekuronga Kudya

Kunyangwe iwe uri kubika kumba kana kunodya kunze, kudya zvinomera kana vegan zvinoda kumwe kuronga kwekuwedzera.

Zvirongwa zvekudya zvinonyanya kubatsira kana iwe parizvino uchichinja chikafu chako kuve chinomera kana vegan.

Vanogona kubatsira kurerutsa shanduko yako uye nekuita kuti zvive nyore kuchengetedza kudya kwakaringana uye kunovaka muviri.

Paunenge uchidya kunze kana kufamba, kuronga kwekudya kwepamberi kunova kwakanyanya kukosha.

Mamwe maresitorendi anopa sarudzo shoma kune vembiri, saka kutarisa pamenyu pamberi zvinogona kukubatsira iwe kuita sarudzo dzakasarudzika uye kusarudza sarudzo dzine hutano.

Pamusoro pezvo, ita kuti uve netsika yekuwana mashoma ezvirimwa miriwo vhiki rega rega wozvibikira wega.

Pfupiso: Kuronga chikafu nguva isati yasvika uye kuziva zvaunogona kuita kana uchidya kunovimbisa kuti unochengeta chikafu chakasiyana uye chakaringana.

10. Kusadya Kudya Kwakakwana Mapuroteni-Akapfuma Kudya

Mapuroteni chikamu chakakosha pane chikafu. Muviri wako unoishandisa kubatsira kuvaka matishu, kugadzira ma enzymes uye kugadzira mahormone.

Zvidzidzo zvinoratidza kuti kudya mapuroteni kunogona zvakare kukurudzira manzwiro ekuzara, kuwedzera mhasuru uye kudzikisira zvishuwo (,,).

Parizvino kurudziro inoratidza kuti vanhu vakuru vanofanirwa kudya angangoita 0,8 gramu eproteinisi pazuva pazuva pairi mapaundi 2.2 (1 kg) yehuremu hwemuviri ().

Semuenzaniso, munhu ari 154 lbs (70 kg) angangoda anenge 56 gramu eprotini pazuva.

Kana iwe uchidya zvekudya zvemhuka, iwe uchaona zviri nyore kuzadzisa ichi chinodiwa.

I3-ounce (85-gramu) inoshumirwa yesalmoni ine 19 magiramu eprotein, nepo huwandu hwakaenzana hwehuku yakakangwa inopa 27 gramu (33, 16).

Kune rimwe divi, kana iwe uchitevera chikafu chemuriwo, ungangoda kuedza zvakanyanya kudya chikafu chine mapuroteni ayo achakubatsira kuzadzisa zvido zvako zveprotein.

Kune zvakawanda zvekudya zvezvirimwa zvine huwandu hweprotein hwakaenzana nemari yaungawana munyama. Semuenzaniso, 1 mukombe (198 magiramu) emwenje yakabikwa ine magiramu gumi nematanhatu emapuroteni (34).

Bhinzi, nyemba, nzungu, nati mabutiri, tofu uye tempeh zvinogona kukwirisa kudya kweprotein yako yezuva nezuva.

Edza kuisa kanenge kamwe chete kana maviri ezvokudya izvi muchikafu chimwe nechimwe kuti uve nechokwadi chekuti uri kuwana mapuroteni akakwana.

Pfupiso: Vezvirimwa vanofanirwa kuve nehanya neprotein yekudyiwa uye vanosanganisira imwechete kana maviri servings yeakakwira-mapuroteni chikafu chikafu nechikafu chega chega.

11. Kwete Kuwana Zvakakwana Omega-3 Fatty Acids

Omega-3 fatty acids chinhu chakakosha chikamu chekudya.

Ivo vakaratidzirwa kudzikisa ropa triglycerides, kurerutsa kuzvimba uye kudzivirira kubva ku dementia (,,).

Hove yemafuta uye hove mafuta ndiyo inonyanya kuwanikwa ye omega-3 fatty acids.

Iwo ane docosahexaenoic acid (DHA) uye eicosapentaenoic acid (EPA), iwo mafomu maviri eomega-3 fatty acids ayo akaratidzirwa kuve anobatsira kwazvo.

Kune rimwe divi, chirimwa chikafu chine alpha-linolenic acid (ALA), mhando ye omega-3 fatty acid iyo muviri wako unofanirwa kushandurira kuDHA neEPA kuti ishandise ().

Nehurombo, muviri wako unongokwanisa kushandura ingangoita 5% yeAlla kuita EPA uye isingasvike 0.5% kuenda kuDHA ().

Kusangana neyako omega-3 zvaunoda uchitevera kudya kwemuriwo, idya yakawanda yakawanda yezvakakora ALA chikafu kana funga kutora chirimwa-chakavakirwa omega-3 chinowedzerwa semafuta eAlgal.

Chikafu chakakwirira muALA omega-3 fatty acids inosanganisira chia mbeu, walnuts, hemp mbeu, flaxseeds, Brussels inomera uye perilla mafuta.

Kusanganisira mashoma masevhisi ezvekudya izvi mukudya kwako zuva rega rega anogona nyore kukubatsira iwe kusangana neako omega-3 fatty acid inoda.

Pfupiso: Zvirimwa zvekudyara zvine ALA, mhando ye omega-3 fatty acid iyo muviri wako yaunogona chete kushandisa mune zvidiki. Vezvirimwa vanofanirwa kudya huwandu hwakawandisa hwezvinhu zvakapfuma zveAFA, kana kushandisa chinowedzerwa-chirimwa.

12. Kudya Zvakawanda Zvakakodzwa Carbs

Vazhinji vezvirimwa vanowira mumusungo wekutsiva nyama neakacheneswa carbs.

Nehurombo, pasita, chingwa, bagels, makeke uye makeke zvinowanzopedzisira zvave zvinhu zvikuru mukudya zvisina kurongwa kwemuriwo.

Munguva yekugadzirisa, zviyo zvakanatswa zvinotorerwa fiber inobatsira iyo inowanikwa muzviyo zvakakwana.

Fibha inobatsira kubvisa chirwere chisingaperi, inokuchengetedza iwe uchinzwa uzere uye inononoka kunwiwa kweshuga kuti urambe wakadzikama mashuga eropa (,).

Kudya kwakanyanya kwe carbs yakanatswa kwakabatanidzwa nenjodzi yakakura yeshuga, pamwe nekuwedzera kwemafuta emimba (,).

Kuti uwedzere zvinovaka muviri mukudya kwako, chinja zviyo zvakanatswa sechingwa chena, pasita uye mupunga muchena wezviyo zvakakwana sequinoa, oats, mupunga wakasviba uye buckwheat.

Pamusoro pezvo, ita shuwa kuti uri kubatanidza zviyo zvacho zvizere nemichero yakawanda, miriwo uye nyemba kuti chikafu chako chigare chakaringana uye chine hutano.

Pfupiso: Panzvimbo pekutsiva nyama neakawanda akacheneswa carbs, varimi vanofanirwa kudya tsanga dzakazara sechikamu chekudya kunovaka muviri.

Icho Chinokosha

Chikafu chakaringana vegan kana chikafu chemuriwo chingave chine hutano uye chine hutano.

Zvisinei, izvi zvikafu zvinogona zvakare kukonzera kushomeka kwehutano uye zvinogona kuita matambudziko ehutano kana zvisina kunyatsorongwa.

Kana iwe uchingotanga kudya nenzira iyi, tarisa chinyorwa ichi.

Kuti uwane vegan ine hutano kana chikafu chemuriwo, ingodya kudya kwakazara kwese uye uve nechokwadi chekuti unogara uchidya mashoma akakosha zvinovaka muviri.