Chii chinonzi Vegan Kudya? (Uyezve, Bhenefiti uye Zvinokanganisa Kufunga)

Zvemukati

• Chii chinonzi Vegan Diet?
• Utano Hwakanaka hweVegan Diet
• Zvokudya zvevegan zvinokurudzira ura hune hutano.
• Kudya kwevegan kunogona kudzikisa njodzi yekubatwa nechirwere cheshuga.
• Zvokudya zvevegan zvakapfuma mune antioxidants.
• Zvokudya zvevegan zvinotsigira moyo une hutano.
• Izvo Zvakaipa zvekutevera Vegan Diet
• Vegans vangangoda kuisa simba rakawedzerwa kuti vawane iron uye calcium yakakwana.
• Vegans vangangoda kutora ma supplements ezvimwe zvinovaka muviri.
• Vegans vanogona kupotsa mapuroteni kana vakasaronga zvakanaka.
• Ndiani Anofanira Kudzivisa Vegan Diet?
• Ko Vegan Diet Hutano Here?
• Ongororo ye

Kunyangwe iwe uchitevera chikafu cheMediterranean kana chirongwa cheketo chekudya kana chimwe chinhu zvachose, haungangodaro uri mutorwa kumisikidza maonero akakanganiswa nevanhu nezve maitiro ako ekudya uye zvazvinoita pahutano hwako. Vegan dieters, kunyanya, vanowanzosangana nemafungiro asiriwo ekuti vanorarama zvachose pa "chikafu chetsuro" uye havagone kuwana mapuroteni akakwana.

Asi kana MythBusters yakaratidza chero chinhu, ndechekuti kunyangwe iwo marefu-amire asiri iwo ekufunga anogona kubviswa. Pano, nyanzvi yezvekudya inogadzirisa rekodhi pane izvo zvinosanganisirwa nekudya kwevegan (spoiler: zvinopfuura kungodya michero nemavheji), pamwe nemabhenefiti makuru ekudya kwevegan - uye zvipingamupinyi zvayo.

Chii chinonzi Vegan Diet?

Kazhinji, mumwe munhu anotevera kudya kwevegan anozadza ndiro yavo zvizere nezvikafu zvezvirimwa, kusanganisira michero, miriwo, zviyo zvese, nzungu nembeu, bhinzi uye bhinzi, uye zvigadzirwa zve soy, anodaro Kelly Springer, M.S., RD, CD.N. Kusiyana nevarimi - vanodya mukaka, chizi, uye mazai asi kwete nyama - vegan vanodya vanodzivisa zvese zvigadzirwa zvemhuka, zvinosanganisira nyama, hove, mazai, uye mukaka, pamwe nemidziyo yakabva kumhuka, senge gelatin neuchi, anotsanangura. (Zvakabatana: Zvese Zvaunoda Kuziva Nezve Musiyano Uripo Pakati peVegan Vs Vegetarian Diet)

Kunyangwe "plant-based" uye "vegan" achiwanzo shandiswa zvakasiyana, pane, pachokwadi, musiyano pakati peaya mazwi maviri. Vanodya vegan chete vanodya kudya kwezvirimwa, nepo vanodya zvirimwa kunyanya kuzvidya asi zvinogona kuramba zvichidya zvimwe zvigadzirwa zvemhuka, zvingave zvishoma kana zvishoma nezvishoma, anodaro Springer. Semuenzaniso, chikafu chinodyarwa chinogona kunge chine quinoa-based grain ndiro yakakangwa neveggies yakakangwa, avocado, kupfeka kusina mukaka, uye chidimbu chiduku chehuku yakakangwa, asi vegan version inogona kuchinja huku ne tofu.

Kuita kuti zvinhu zvinyanye kuvhiringidza, pane mashoma mashoma masitayera ekudya mukati meiyo vegan musasa pachawo. Vamwe vanodya vanonamira kune "chikafu chizere, chirimwa-chakavakirwa" vegan chikafu, zvichireva kuti vanodya zvese zvirimwa zvekudyara asi vanoedza kudzora zvakagadziriswa (funga: dzimwe nzira dzenyama kana zvakapakurwa zvidyiwa). Vamwe vanotevera chikafu chisina kujeka chevhegan, vachicheka chero chikafu chakabikwa pamusoro pe118 ° F uye vachidya chete zvichangoburwa, zvakaviriswa, kana zvakaderera-kupisa / mvura isina mvura. "Kunyangwe ndichifarira kukosheswa kwayo pamichero nemiriwo mitsva, [chikafu chisina mbishi] chinoganhurira zvimwe zvekudya zvinodyarwa nemiti, zvakadai sezviyo zvese uye tofu, uye zvinogona kunetsa kuchengetedza kwenguva refu," anodaro Springer.

Kune zvekare boka iro Springer raanodaidza kuti "junk food vegans." “[Vanhu ava] havadye zvinogadzirwa nemhuka asi vanowana akawanda emacalorie avo kubva muzvokudya zvakagayiwa, zvinotsiva vegan (kureva nyama yemanyepo, chizi chisiri chemukaka), uye zvimwe zvinhu zvisina kudya kunovaka muviri zvinogona kunge zviri zvega asi zvisiri izvo. zvine utano hwakadai sechiFrench fries nezvihwitsi,” anodaro.

Utano Hwakanaka hweVegan Diet

Zvokudya zvevegan zvinokurudzira ura hune hutano.

Kubuda, kunyorera nyama uye kurodha ndiro yako nemavheji, bhinzi, mbeu, uye zviyo zvese zvinogona kuita ura hwako zvimwe zvakanaka. Idzi chikafu chevegan chakazara nefibre - chikamu chezvirimwa izvo muviri wako usingakwanise kupinza kana kugaya - izvo zvisingaite chete kuti unzwe kuzara uye kugutsikana asi zvakare zvinobatsira mukuzeya uye zvinobatsira kuchengeta yako nhamba mbiri nguva dzose, sekureva kweUS National Raibhurari yeMishonga. Pamusoro pezvo, ongororo yevanhu vangangoita zviuru makumi mashanu neshanu yakaratidza kuti kuchengetedza kudya kwepamusoro-fiber - senge nekutevera kudya kwevegan - kwakabatana nenjodzi yakadzikira yekuva nekenza yemukondoni. Kurova iyo United States Dhipatimendi rezvekurima yakakurudzira kudya kwezuva nezuva kwe28 gramu yefibre pazuva uye kukohwa iyi bhenefiti yevegan chikafu, nosh pane fiber-yakafuma chikafu senge chena bhinzi, chickpeas, artichokes, mbeu yemanhanga, uye maavocado.

Kudya kwevegan kunogona kudzikisa njodzi yekubatwa nechirwere cheshuga.

Kamwe zvakare, iwe unogona kutenda ese fiber kune ino bhenefiti ye vegan chikafu. ICYDK, mhando 2 chirwere cheshuga inokura kana muviri wako ukasaita zvakakwana kana kushandisa insulini zvakanaka, izvo zvinogona kukonzera kuti mashuga eropa ave akawandisa kwenguva yakareba. Asi kuwedzera fiber kudya kunogona kubatsira kudzikisa mashuga eropa uye kugadzirisa insulin kushushikana, iyo inobvumidza maseru kushandisa glucose yeropa zvakanyanya uye nekuwedzera kuderedza shuga yeropa, sekureva kwechinyorwa chiri mumagazini Zvokudya Zvokudya. Case in point: Mune kumwe kuongorora kwevanhu vanopfuura makumi matanhatu ezviuru, chete 2,9 muzana yevatori vegan vange vagadzira mhando 2 chirwere cheshuga, zvichienzaniswa ne7,6 muzana yevasina-vezvinomera (aka nyama-vanodya nyama) vatori vechikamu. (Yakabatana: Iyo 10 Chirwere cheshuga Zviratidzo Vakadzi Vanofanira Kuziva Nezve)

Zvokudya zvevegan zvakapfuma mune antioxidants.

Pamwe nefibre, michero yemichero vegan uye maveji anotakurwa nema antioxidants, zvinhu zvinodzivirira maseru kubva kukuvara kunokonzerwa nemahara radicals (mhando yemamorekuru asina kugadzikana) anogona kukuvadza maseru. Kana aya mahara radicals achivaka mumasero, anogona kukuvadza mamwe mamorekuru, ayo anogona kuwedzera njodzi yekenza, chirwere chemwoyo, uye sitiroko, sekureva kweNational Cancer Institute.

Zvakare, sainzi yakaratidza kuti iwe unogona kuwana mamwe maricho ehutano nekudya izvi antioxidant-zvakapfuma zvekudya. Somuenzaniso, vhitamini A (inowanika mubroccoli, makarotsi, uye squash), vhitamini C (inowanika mumichero yemaranjisi nembatatisi), uye vhitamini E (inowanika munzungu nembeu) zvose zvinorwisa antioxidants zvinoita basa guru mukutsigira muviri une utano. system - uye zvinogona kungokubatsira iwe kubvisa yakaipa inotonhora.

Zvokudya zvevegan zvinotsigira moyo une hutano.

Sezvinonaka sezvazvingave kune omnivores, chikafu chinobva kumhuka senge nyama yemombe, nyama yenguruve, kirimu, bota, uye cheese zvine huwandu hwakawanda hwemafuta akazara, anosimudza cholesterol uye anogona kupedzisira awedzera njodzi yako yechirwere chemoyo uye sitiroko, sekureva. iyo American Heart Association. Pamusoro peflip side, "kudya kwevegan kwakaderera zvikuru mumafuta akazara, saka kunogonawo kubatsira kuderedza ngozi yekufutisa nemamwe mamiriro ezvinhu akafanana, akadai seBP, high cholesterol, uye chirwere chemwoyo," anodaro Springer. (Yakabatana: Iyo Nyanzvi-Yakatenderwa Gwara kune Akanaka Mafuta vs. Akaipa Mafuta)

Zvakakosha kutaura, zvakadaro, kuti zvinhu zvakawanda zvakabikwa uye zvekudya zvakakangwa zvinewo huwandu hwakawanda hwemafuta akazara, saka vanodya vegan vanoremedza mahwendefa avo ne "chizi" mafiri uye zvakagadziriswa zvidyiwa zvezvirimwa hazvireve hazvo kuti vachakohwa izvi zvinokanganisa moyo. "Zvose izvi zvikomborero zvehutano zvinosanganiswa nechikafu chekudya-chikafu-chikafu nezvokudya zvishoma zvakagadziriswa, pane kudya kwevegan kunovimba zvakanyanya nevegan 'junk food,'" anotsanangura kudaro Springer.

Izvo Zvakaipa zvekutevera Vegan Diet

Vegans vangangoda kuisa simba rakawedzerwa kuti vawane iron uye calcium yakakwana.

Kunyange zvichikwanisika kuti uwane kuzadzwa kwevakavaka muviri pane vegan chikafu, Springer inoti inogona kunetsa, kunyanya kana zvasvika kune iron - chicherwa icho chinoshandiswa kugadzira mapuroteni mumasero matsvuku eropa anotakura oxygen kubva mumapapu mukati memuviri wese uye tsandanyama. Muviri hautore rudzi rwesimbi inowanikwa mukudya kwezvirimwa zvakanyatsonaka semhando inowanikwa muzvikafu zvemhuka, ndosaka National Institutes of Health ichikurudzira vanodya miriwo uye vegans vanodya kanenge kaviri iron yakawanda (inosvika 36 milligrams pazuva) saamnivores. Kuti usvike kota yako pakudya kwevegan, Springer inoratidza kurodha ndiro yako nezvikafu zvine iron, senge bhinzi, mhodzi (senge manhanga, hemp, chia, uye sesame), uye miriwo ine mashizha, senge sipinashi. Funga kubatanidza izvi zvekudya pamwe nevamwe zvakazara nevhitamini C - senge mahabhurosi, mhiripiri, broccoli, uye zvinomera zveBrussels - sezvo kuita izvi kuchigona kuwedzera kunwa kwesimbi, anowedzera.

Sezvo omnivores kazhinji achienda kune zvigadzirwa zvemhuka zvakaita semukaka, yogati, uye chizi yecalcium uye vhitamini D - zvinovaka muviri zvinotsigira hutano hwemabhonzo - Springer inokurudzira vegans kushandisa isiri-yemukaka mukaka wakasimbiswa neaya manyukisi (aka akawedzera kune chigadzirwa). Semuyenzaniso, Sirika Almond Mukaka (Buy It, $3, target.com) uye Sirika Soy Mukaka (Buy It, $3, target.com) zvese zvakasimbiswa necalcium nevhitamini D kuti zvikubatsire kuguta.

Zvakadaro, iwo mavegan dzimwe nzira anogona kukubhadhara yakakura chunk yekuchinja pane OG chigadzirwa chemukaka, anodaro Springer. Saka kana bhajeti iri kunetsekana, edza kuzadza nezvikafu zvezvirimwa zvakazara neizvo zvinovaka muviri, zvinosanganisira kare, broccoli, uye zviyo zvakakwana zvecalcium uye zviyo zvakasimbiswa uye muto weorenji vhitamini D. (Yakabatana: uye Magadzirirwo Azvo)

Vegans vangangoda kutora ma supplements ezvimwe zvinovaka muviri.

Mamwe mavitamini akatonyanya kuoma kuuya. Vitamin B12 - chikafu chinobatsira kuchengetedza tsinga dzemuviri nemasero eropa zvine hutano - semuenzaniso, zvinonyanya kuwanikwa muzvikafu zvemhuka (kureva nyama, mukaka, nemazai) uye zvinowedzerwa kune zvimwe zviyo uye mbiriso yezvinovaka muviri, paNIH. Kuti uwane mari inokurudzirwa yezuva nezuva ye2,4 micrograms, Springer inokurudzira vegans kutora methylated vhitamini B12 yekuwedzera, yakadai seMethyl B12 (Buy It, $ 14, amazon.com). (Ingo ziva kuti zvinowedzerwa hazvitungamirirwe neKudya neDrug Administration, saka taura nezvazvo nedhidhi rako kune mamwe marongero pane akanyanya madhiyo uye mhando yekuwedzera iwe.)

Pachiratidzo chimwe chete, vegan vanodya vangangoda imwe rutsigiro kuwana iwo akakwana zviyero zve omega-3 fatty acids, ayo anobatsira kuvaka maseru ehuropi uye chengetedza moyo wako kugwinya. Flaxseeds, semuenzaniso, inozvirumbidza yakawanda yeALA (yakakosha omega-3 iyo muviri wako haugone kugadzira wega), asi haina DHA (iyo yakakosha kune hutano hwehuropi) uye EPA (iyo inogona kubatsira kuderedza triglyceride. mazinga), omega-3s anowanikwa zvakanyanya muzvigadzirwa zvehove, anodaro Springer. Mutumbi unogona kushandura ALA kuita DHA uye EPA, asi muzvishoma chete, maererano neNIH. Uye sezvo zvingave zvakaoma kuwana zvakakwana zveavo chaiwo omega-3s kuburikidza vegan chikafu (kureva gungwa, nori, spirulina, chlorella), Springer inokurudzira vegans funga kutora algae-based omega-3 yekuwedzera, senge Nordic Naturals ' (Tenga Izvo, $37, amazon.com). Ingo ita chokwadi chekudzivirira izvo zvakagadzirwa kubva kune zvisiri-vegan zvinoshandiswa senge hove, hove mafuta, uye krill oiri. .

Vegans vanogona kupotsa mapuroteni kana vakasaronga zvakanaka.

Pakagara paine fungidziro yekuti vegans haidye mapuroteni akakwana nekudonha zvigadzirwa zvemhuka zvachose, asi hazvisi izvo nguva dzose, anodaro Springer. "Kana mumwe munhu achitevera vegan kudya anoshandisa zvakakwana macalorie uye zvakasiyana-siyana kubva pachiyero chemapoka ezvikafu zvevegan, vanofanirwa kuwana mapuroteni akakwana, ”anotsanangura kudaro.Izvi zvinoreva kuti kushaikwa kweprotein-inorema chirimwa chikafu sebhinzi, quinoa, tempeh, tofu, mhodzi dzehemp, spirulina, buckwheat, uye zviyo. (Kana edza imwe yeiyi vegan-inoshamwaridzika mapuroteni mapoda.)

Ndiani Anofanira Kudzivisa Vegan Diet?

Kunyangwe mabhenefiti echikafu chevegan achiwanda, vamwe vanhu vangangoda kusiya nzira yekudya. Avo vanotevera kudya kwe ketogenic - iyo inotarisana nepamusoro-mafuta uye yakaderera-carb zvokudya - zvinogona kunetseka kuwana zvakakwana macalorie uye zvinovaka muviri kana vaizotora panguva imwe chete kudya kwevegan, anodaro Springer. (Muchiitiko chekuti iwe waisaziva, michero uye miriwo inowanzove carb-inorema).

Saizvozvo, vanhu vanodikanwa kudzikisira kudya kwavo fiber nekuda kwezvikonzero zvekurapa (senge munhu ane chirwere cheCrohn uyo ari kusangana nehuswa) vanogona kuona kuti chikafu chine furu chakabatanidzwa mukudya kwevegan chinogona kukonzera kusagadzikana, anowedzera. Uye sezvo zvinosanganisira kucheka chikafu chakawanda, Springer anoyambira avo vane nhoroondo yekusagadzikana kudya vachipesana nekuyedza vegan kudya, sezvo inogona kutonga maitiro ekudzora. TL; DR: Kana iwe uchinge uchinyanya kushaya chokwadi nezve kutora chikafu chevegan, taura nachiremba wako kana chiremba wezvekudya kuti uve nechokwadi chekuti chakakodzera iwe.

Ko Vegan Diet Hutano Here?

Zvese zvinhu zvinofungidzirwa, hapana mhinduro yakajeka-yekuti chikafu chevegan chine hutano here kune wese munhu anoda kuzvipa. "Saizvozvowo nezvekudya chero kupi zvako, zvinouya chaizvo kumunhu," anodaro Springer. "Vamwe vanhu vanozonzwa vakanakisa vachitevera kudya kwevegan, nepo vamwe vanhu vangatadza kuzvitsungirirawo. Unoziva muviri wako zvakanyanya, saka kana ukaedza veganism uye ikasashanda kwauri, unogona kukohwa zvakanakira kudya kwakapfuma muzvikafu zvezvirimwa zvakazara. "

Ongororo ye