Ndeupi musiyano uripo pakati peDyara-Yakavakirwa Kudya uye Vegan Kudya?

Zvemukati

• Ndeupi musiyano uripo pakati pekudya kwevegan uye kudya-kwekudyara?
• Ndezvipi zvinobatsira?
• Kudya uku kwakakodzera kunaani?
• Tanga zvishoma nezvishoma
• Ongororo ye

Zvakaoma kuteedzera zvechizvino zvino zvine hutano-kudya maitiro: Paleo, yakachena kudya, isina gluten-isina, rondedzero inoenderera. Maviri eakanyanya-akakodzera buzz kudya masitayera panguva ino? Iyo yekudyara-yakavakirwa kudya uye iyo vegan chikafu. Nepo vanhu vazhinji vachifunga kuti chinhu chimwe chete, pane chaizvo misiyano yakakosha pakati pezviviri. Hezvino izvo zvaunofanira kuziva.

Ndeupi musiyano uripo pakati pekudya kwevegan uye kudya-kwekudyara?

Kudyara-kwakavakirwa kudya uye vegan kudya hakuna kufanana. "Plant-based inogona kureva zvinhu zvakasiyana kune vanhu vakasiyana," anodaro Amanda Baker Lemein, R.D., chiremba akanyoreswa wezvekudya akazvimirira muChicago, IL. "Kudyara-kwakavakirwa kunosanganisira kuisa zvimwe zvigadzirwa zvemiti uye mapuroteni ekudyara mukudya kwako kwezuva nezuva pasina kubvisa zvachose zvigadzirwa zvemhuka." Chaizvoizvo, chirimwa-chakavakirwa chinogona kureva kukwidziridza yako veggie kutora uye kudzikisa kutora kwako zvigadzirwa zvemhuka, kana kubvisa mamwe marudzi ezvigadzirwa zvemhuka kubva pane chako chikafu zvachose. .

Kudya kwevegan i ~ much ~ zvakanyanya kujekeswa. "Kudya kweVegan kusanganisa zvese zvigadzirwa zvemhuka," Lemein anodaro. "Zvekudya zvevegan zvakanyanya kuomarara uye zvinosiya nzvimbo diki yekududzira, nepo kudya kwezvirimwa kungareva nyama-isina, asi zvichisanganisira mukaka wemunhu mumwechete, nepo mumwe munhu angasanganisira zvigadzirwa zvenyama zvishoma mukati memwedzi wese asi achingotarisa ruzhinji. zvekudya pamiti. " Chaizvoizvo, kudya-kwekudyara kunobvumira imwe nzvimbo yegrey.

Ndezvipi zvinobatsira?

Hutano hunobatsira hweese madhayera ekudya akafanana uye akasimbiswa. "Kudya miti yakawanda uye kuderedza nyama inenge nguva dzose chinhu chakanaka, sezvo tsvakurudzo inotitaurira kudya kudya kwemiti kunogona kubatsira kuderedza dambudziko redu rekuita zvirwere zvisingaperi sechirwere cheshuga, kufutisa, uye chirwere chemwoyo," anodaro Julie Andrews, RDN. , CD, dietitian uye chef muridzi weGourmet RD. Kune zvakare humbowo hunoratidza kuti mazamu ekenza yemazamu akaderera kune avo vanoomerera kune chikafu-chakavakirwa kudya.

Zvakakosha kuziva, kunyange zvakadaro, kuti nekuda kwekuti chimwe chinhu chakanyorwa kuti "vegan" hachiiti kuti chive chakanaka kwauri, uye uyu ndiwo musungo wezvipembenene zvakawanda (uye vanodya zvinomera) vanowira mukati. "Chinhu chandinetsa pamusoro pechizvino-zvino chikafu chevegan ndiko kuputika kwechikafu chisina mhuka chisina chikafu, chakadai semafuta echando, burger, uye zviwitsi," anodaro Julieanna Hever, R.D., C.P.T., chiremba wezvekudya, mudzidzisi, uye munyori wekubatana Kudyara-Kwakavakirwa Kudya. "Izvi hazvina hutano zvakanyanya kupfuura izvo zvine zvigadzirwa zvemhuka uye zvichiri kukonzera zvirwere zvisingaperi." Hever anokurudzira chero munhu anoedza kudya kwevegan kutora chikafu chose, nzira-yekudyara-zvinoreva, kudzikisira sarudzo dzakagadziriswa pese pazvinogoneka.

Andrews anobvuma kuti izvo zvinosvika pakuve nechokwadi chekuti chikafu chako chakanyatsorongwa uye hachivimbe zvakanyanya nezvakagadziriswa chikafu. "Isu tinoziva chikafu chese chirimwa senzungu, mhodzi, miriwo, michero, zviyo, bhinzi, bhinzi, nemafuta emiriwo akazara nehutano (mafuta ane hutano hwemwoyo, mavitamini, zvicherwa, fibers, mapuroteni, mvura), asi zvisinei hazvo. kudya masitayiti aunosarudza, kuronga zvakanaka kwakakosha, "anodaro.

Izvi zvinogona kuve nyore kuwana kune vanodyara-vakagadzika vanodya kupfuura vegan, Lemein anodaro. "Mamwe mamicronutrients, kusanganisira vhitamini B12, vhitamini D3, uye heme iron inowanikwa chete muzvigadzirwa zvemhuka semukaka, mazai, uye nyama." Izvi zvinoreva kuti vegans vanowanzoda kuwedzera ivo. "Nekudya kwezvirimwa, iwe unogona kukohwa zvakanakira kudya michero yakawanda yemiti uye mapuroteni emiti, asi uchiri kuwana nzira dzekubatanidza zvigadzirwa zvemhuka mukudya kwako, zvishoma zvishoma kudarika kudya kweAmerica."

Kudya uku kwakakodzera kunaani?

Sezvazvinoitika, vanobudirira simiti-based uye vegan vanodya vanowanzove nezvinangwa zvakasiyana mupfungwa. "Ndinoona avo vane zvikonzero zvetsika kana zvetsika zvekusarudza veganism vanowanzoita zviri nani pane avo vari kuedza kudya kwevegan nekuda kwezvikonzero zvekurasikirwa," Lemein anoti. Vegan kudya kushoma kuchinjika pane kudyara-kwakavakirwa kudya, saka iwe unonyatsoda kuida. "Kubva pane zvakaitika kwandiri, zvinotora yakawanda yekubika kumba-kuve vegan ine hutano," anowedzera Carolyn Brown, R.D., NYC-based dietitian anoshanda naALOHA. "Kudyara-kwakavakirwa chinangwa chiri nyore kune mumwe munhu asingade kubika; iwe unogona achiri kudya kumaresitorendi mazhinji."

Kune zvekare chikamu chepfungwa chepuzzle: "Ini ndinofunga kuve vegan kwakaomarara nekuti zvakatomanikidza, uye avo 'kwete handidye izvo zvinogona kunetesa mupfungwa," anodaro Brown. "Kazhinji, semuongorori wezvekudya, ndinoda kutarisa pane zvatiri kuwedzera, kwete zvatiri kucheka."

Mune mamwe mazwi, kuwedzera mune zvakawanda zvirimwa kunowanzo kuve kwechokwadi kupfuura kucheka zvese zvigadzirwa zvemhuka. Izvo zviri kutaurwa, kune avo vanonzwa zvine simba nezve kusvetuka kunze kwezvigadzirwa zvemhuka, kuve vegan kunogona kunge kwakagwinya sekudya chirimwa-chakavakirwa, uye pamwe nekuwedzera mubairo pamoyo. (BTW, hezvino zvinhu gumi nezviviri hapana anokuudza nezve kuenda vegan.)

Tanga zvishoma nezvishoma

Ziva kuti zvisinei nekuti ndeipi madyiro aunoda kuedza, haufanire kuchinja zvese kamwechete. Muchokwadi, zvirinani zvirinani kana usinga! “Kune munhu achangotanga kudya zvirimwa zvakawanda, ndinokurudzira kuti uise zvinangwa zvidiki zvakaita sekubika nemuriwo mutsva svondo rega-rega kana kuvavarira kuti zvikamu zvitatu muzvina zvendiro yako zviitwe nezvinomera zvakaita semavege, michero, zviyo, bhinzi,” Andrews anodaro. Nenzira iyo, iwe haunganyanye kunzwa kuneta, kuora moyo, kana kutyisidzirwa nekumisikidza zvachose kudya kwako.

Nhau dzakanaka: Rako grocery rondedzero haridi kuti rinyanye kuvhiringidza kana iwe uchiri kuyedza izvo zvinoshanda zvakanyanya kwauri. Kune zvigadzirwa zvinokatyamadza seNyika Itsva Crock Plant Butter, bhotela-isina chirimwa-yakavakirwa bhotela ine vegan-inoshamwaridzika uye inonaka semukaka bhotela!

Ongororo ye