Uremu-Kurasikirwa Q&A: Vegan Diet

Zvemukati

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Mubvunzo Ndakagara ndakafuta, uye ini nguva pfupi yadarika ndakazvipira kuve vegan. Ndingaite sei kuti ndirase mapaundi makumi matatu ndisina kupa mavitamini, zvicherwa uye nezvimwe zvinovaka muviri wangu?

A. Paunocheka zvigadzirwa zvemhuka zvese, kurasikirwa nehuremu hakudzivisiki. "Vanhu vazhinji vanga vari pakudya kwevegan kwechinguva vanowanzoonda nekuti sarudzo dzekudya dzavanowana hadzina kuenzana macalorie," anodaro Cindy Moore, RD Ita shuwa kuti michero, miriwo, zviyo uye nyemba ndiyo musimboti kudya kwako; zvekudya izvi zvine hutano, fiber zvakapfuma uye zvine kuzadza. Deredza kumashure machipisi embatatisi uye zvimwe zvinogadzirwa zvekudya zvekudya izvo, nepo zvine hunyanzvi vegan, zvisina hutano uye zvisina makori.

Ita mushandirapamwe wekuwana mapuroteni akakwana mukudya kwako, kuburikidza nezvikafu zvakadai bhinzi, tofu, nzungu uye mukaka we soy. Protein ichakubatsira kuti ugare wakagutsikana kuitira kuti urege kuedzwa kuti udye zvokudya zvisina kudya. Vegans zvakare vari panjodzi yekushomeka mucalcium, vitamini D, zinc, iron uye nezvimwe zvinovaka muviri, saka ungangoda kubvunza kune akanyoreswa dietitian uyo anonyanya kugadzirisa vegan kudya. "Sezvo aya mararamire matsva kwauri, zvakakosha kuti ufunge kuti ndeapi marudzi ezvikafu zvaunoda kuwedzera pane zvaunodya, kwete izvo zvauri kusiya," anodaro Moore.

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