Yintoni ekufuneka uyazi malunga nokutya kweVegan ekrwada

Umxholo

• Yintoni i-Raw Vegan Diet, kunjalo?
• IiPros zeVegan Diet ekrwada
• Iingxaki zokutya okuluhlaza kweVegan
• Ke, ngaba ukutya okuTyiwayo okungavuthiweyo kungumbono olungileyo?
• Uphengululo lwe

Kulabo bathanda ukutya kodwa bakucekisile ukupheka, umbono wokuba ungaze uzame ukosa i-steak ngokugqibeleleyo okanye ume phezu kwesitovu esitshisayo esitshisayo kangangeyure uvakala ngathi uphupha. Kwaye ngokutya kwe-vegan ekrwada - okubandakanya ukukhaba iindlela zakho zokupheka eziqhelekileyo kunye nokuzalisa izinto ezingaphekwanga ezinje ngemveliso entsha, imveliso eluhlaza, amandongomane, imbewu kunye neembotyi - loo mbono inokuba yinyani.

Kodwa ngaba ukulahla ukutya okuphekiweyo konke kulungile kuyo impilo yakho? Apha, ingcali yezondlo inika i-DL kwizibonelelo zokutya kunye neentsilelo ze-vegan eluhlaza, kunye nokuba kufanelekile ukuthatha indawo yokuqala.

Yintoni i-Raw Vegan Diet, kunjalo?

Ngokufunda nje igama, unokufumana umbono olungileyo wokuba ukutya kwevegan ekrwada kubandakanya ntoni. Kodwa ukuyaphula ngokuthe ngqo, abantu abalandela ukutya kwe-vegan eluhlaza bayaziphepha zonke iimveliso ezivela kwizilwanyana- kubandakanya inyama, amaqanda, ubisi, ubusi, kunye nejelatin- kwaye basebenzise kuphela ukutya okusekwe kwizityalo, njengee vegans eziqhelekileyo. Umkhabi: Oku kutya kunokutyiwa kuluhlaza (funda: akuphekwanga kwaye awusetyenziswanga), uphelelwe ngamanzi emzimbeni kumaqondo obushushu asezantsi, axutywe, enencindi, ahluma, afakwe emanzini, okanye afudunyezwa ngaphantsi kwe-118 ° F, utshilo uAlex Caspero, MA, RD, ingcali yokutya ebhalisiweyo kunye Umpheki osekwe kwizityalo. Oko kuthetha ukuba kusetyenzwe, izithako ezinyangwa ngobushushu ezinje ngeswekile, ityuwa, kunye nomgubo; ubisi lweebisi ezingezizo zobisi kunye neencindi zazo; iimpahla ezibhakiweyo; kunye neziqhamo eziphekiweyo, imifuno, iinkozo kunye neembotyi zonke azivumelekanga. (Ukongeza, ewe, konke iimveliso zezilwanyana.)

Ke ijongeka njani ipleyiti eluhlaza yevegan? Zininzi iziqhamo nemifuno engaphekwanga, amandongomane nembewu, kunye neentsimi ezihlumayo, iimbotyi kunye nemidumba, utshilo uCaspero. Isidlo sakusasa se-vegan esikrwada sinokuqulatha isitya se-smoothie esine-groats ehlumayo (iinkozo ezipheleleyo ezisenayo i-endosperm, i-germ, kunye ne-bran) kunye namantongomane. Isidlo sasemini sinokubonisa isitya se-gazpacho eyenziwe ekhaya okanye isandwich eneqebengwana elenziwe ekhaya elenziwe ngesonka - lenziwe kuphela ngamandongomane nembewu kwaye "iphekwe" kwisidambisi samanzi (Thenga yona, $ 70, walmart.com). Isidlo sinokuba yisaladi enkulu efafazwe ngamantongomane akrwada kunye nembewu, uyongeza. (Eyeleleneyo: Iinyaniso zokuTya ukutya okuRaw ekufuneka uyazi)

Ngoku, malunga ne-118 ° F umda wobushushu. Nangona kubonakala ngokungathandekiyo ngokuthe ngqo, kukho isayensi encinci emva kwayo. Konke ukutya kwezityalo (kunye nezinto eziphilayo, kulo mbandela) ziqulethe ii-enzymes ezahlukeneyo, okanye iiprotheyini ezikhethekileyo ezikhawulezisa ukuphendulwa kweekhemikhali. Ezi enzymes zikhawulezisa ukuveliswa kweekhompawundi ezinika iziqhamo kunye nemifuno kunye nencasa yazo, imibala, kunye nokwakheka kwaye zibonelela ngezinto ezithile zempilo, ezifana ne-beta-carotene enika iminqathe umbala o-orenji kwaye iguqulwa ibe yivithamin A emzimbeni. Kodwa xa ukutya kufudunyezwa, ii-enzymes ezikuyo ziyaqhekeka, ezinceda ukwenza ukutya kugaye ngakumbi, ucacisa uCaspero. “Umbono [ongasemva kwesidlo se-vegan ekrwada] kukuba, ukuba ezi enzyme zilungile, ukutya kuthiwa kusempilweni emzimbeni,” utshilo. Kodwa akunjalo kanye.

Uphando yenza bonisa ukuba ii-enzymes ziyehla ngexesha eliphakamileyo, ngenkqubo eqala xa ii-enzymes zifikelela kwi-104 ° F. Umzekelo, xa amantshontsho aboniswa ubushushu obuyi-149 ° F kangangemizuzu emihlanu, olunye uhlobo oluthile lwe-enzyme ngaphakathi kwembotyi lwaphuke ngokupheleleyo, ngokophando olwenziwe kwiphephancwadi. PLOS Inye. Nangona kunjalo, oko akuthethi ukutya okuphekiweyo rhoqo inciphile ixabiso lesondlo. Uphononongo lwango-2002 lwafumanisa ukuba ukubilisa iitapile ezipheleleyo kangangeyure hayi ukunciphisa kakhulu umxholo wabo we-folate. Kwaye uphononongo olwahlukileyo luka-2010 lubonise ukuba iinkukhu zokupheka zibile kwi-H20 yonyusa inani leprotein kunye nefayibha eyayingafumaneki (oko kuthetha ukuba umzimba ungabamba ngokulula isondlo) kodwa kunciphise inani lemagnesium kunye nevithamin K.

I-TL; i-DR-Unxibelelwano phakathi kokuqhekeka kwe-enzyme kunye notshintsho kwiimpawu zokutya ezinesondlo akulunganga ngokuthe ngqo.

IiPros zeVegan Diet ekrwada

Kuba ukutya kwezityalo kusembindini wesidlo se-vegan ekrwada, abatyayo banokuvuna ezinye zezibonelelo ezifanayo nezo zinxulunyaniswa nendlela yokutya yemifuno okanye ye-vegan eqhelekileyo. Akugcini nje ngokulandela ukutya okuninzi kwizityalo kunciphisa kakhulu umngcipheko wesifo senhliziyo kunye nohlobo lwe-2 yeswekile, kodwa ekubeni ukutya okuqhelekileyo kuqulethe iikhalori ezimbalwa kunemveliso yezilwanyana, kunokukhokelela ekulahlekeni kwesisindo, kusho uCaspero. (Idibeneyo: Isikhokelo soMqali sokwamkela iSidlo seMifuno)

Kwaye, i-vegans eluhlaza isika ukutya okuninzi okucutshungulwe kakhulu-cinga: iitshiphusi ezipakishweyo, iikuki ezithengwe evenkileni, kunye neelekese - ekutyeni kwazo, ezinokunceda ukunciphisa umngcipheko wezifo ezingapheliyo. I-Case in point: isifundo seminyaka emihlanu yabantu abadala baseFransi abangaphezu kwe-105,000 babonise ukuba ukusetyenziswa okuphezulu kokutya okucutshungulwayo kuhambelana nemingcipheko ephezulu ye-cardiovascular, coronary heart, kunye ne-cerebrovascular (ingqondo-kunye negazi-ezinxulumene negazi, oko kukuthi i-stroke) izifo.

Iingxaki zokutya okuluhlaza kweVegan

Kungenxa yokuba kukho izinto eziluncedo zokwandisa ukutya kwakho kwezityalo akuthethi ukulandela ukutya okuqulathe kuphela iinguqulelo ezikrwada zazo luluvo olulungileyo. “Zininzi iingenelo zempilo ekutyeni izityalo ezininzi, kwaye ndiyayixhasa loo nto,” utshilo uCaspero. "Nangona kunjalo, andililo igqwetha lokuthatha le nqanaba libaxekileyo."

Umcimbi wakhe ophambili: Alukho uphando olwaneleyo lwezesayensi olubonisa ukuba ukutya kwe-vegan eluhlaza kunempilo kunezinye izidlo, ezinokuthi zibangele ukuxabiseka kwendalo, uthi. “Asinayo idatha ebonisa ukutya kwe-vegan ekrwada kugqwesileyo ekuthinteleni izifo ezingapheliyo xa kuthelekiswa nokutya okuqhelekileyo kwe-vegan okanye ukutya okusekwe kwisityalo, endinokuphikisa ukuba kunomsoco ngakumbi,” uyachaza. "Abanye abantu bathi baziva bhetele, kodwa asinakwenza naziphi na iingcebiso malunga nendlela yokutya esekwe kwii-anecdotes." (Idibeneyo: Kutheni kufuneka unikezele ngokutya okunesithintelo kube kanye)

Kwaye ukuthintelwa okubandakanyeka kukutya kukodwa kunokwenza ingozi ngokwakho. Okona kuncinci, iimeko zentlalo ezijikeleze ukutya (cinga: imithendeleko yosapho, ukuphuma kwindawo yokutyela) kunokwenza ukuba kube nzima ukunamathela kwindlela yakho yokutya, kwaye ekugqibeleni, unokugqibela ukuthintela ezo meko ngokupheleleyo, uCarrie Gottlieb, Ph.D., ugqirha wezengqondo ozinze kwisiXeko saseNew York, waxelelwa ngaphambiliImilo. Ngaphandle kobunzima ekuhlaleni obunokuvela, ukuthintelwa kokutya okunesithintelo kunokuba nefuthe elibi kwimpilo yengqondo; Uthintelo lokutya ngokutya okuzinyanzelisayo kuye kwadityaniswa nokuzixakekisa ngokutya kunye nokutya kunye ne-dysphoria yeemvakalelo, ngokutsho kophononongo kwi Ijenali yoMbutho weAmerican Dietetic Association.

Ngaphandle kweziphumo zengqondo nezemvakalelo, ukuthintela ukutya kwakho kwiziqhamo eziluhlaza, imifuno, amandongomane, iimbewu, kunye neenkozo kunokwenza kube nzima ukufumana okwaneleyo-okanye ukuphoswa ngokupheleleyo zizondlo eziphambili. Umzekelo, kunokuba nzima ukufumana ukuzaliswa kwemihla ngemihla yeprotein (ubuncinci iipesenti ezili-10 zekhalori yakho oyityayo) ngokukhongozela iinkozo ezihlumayo, amandongomane, kunye nokutya ii-crudités yonke imihla, yonke imihla, utsho uCaspero. Ngokukodwa, abatya i-vegan eluhlaza bangasokola ukufumana i-lysine eyaneleyo, i-asidi ebalulekileyo ye-amino efunekayo ekukhuleni nasekulungiseni izicwili ezifumaneka kwimbotyi, iimbotyi kunye nokutya kwesoy. Ingxaki: "Kwizityalo ezininzi eziluhlaza, kuya kuba nzima kakhulu ukukutya ukutya kwindawo 'eluhlaza', ukuze ungafumani lysine eyaneleyo," utshilo uCaspero. Kwaye ukuba uyasilela kwi-amino acid, unokufumana ukudinwa, isicaphucaphu, isiyezi, ukuphelelwa ngumdla wokutya, kunye nokukhula kancinci, ngokwe-Icahn School of Medicine kwiNtaba yeSinayi.

I-Vitamin B12 nayo kunzima ukuza kukutya okuluhlaza kwe-vegan, yongeza iCaspero. Isondlo, esinceda ukugcina imithambo-luvo yomzimba kunye neeseli zegazi zisempilweni, zifunyanwa ikakhulu kukutya kwezilwanyana (okt inyama, amaqanda, iimveliso zobisi) nakokunye ukutya okuqinisiweyo, okunje ngeesiriyeli - zonke ezo zinto zingavumelekanga kuluhlaza, ukutya okusekwe kwizityalo. Kuyafana nokuqiniswa kwethambo i-vitamin D (efumaneka kwiintlanzi ezinamafutha, ubisi lobisi, kunye nevenkile ezininzi ezithengiweyo), kunye nokunyusa ingqondo i-DHA omega-3 fatty acids (efumaneka kwintlanzi, kwioyile yeentlanzi nakwi krill. ioyile), utshilo. "Yiyo loo nto nabani na onomdla wokulandela ukutya kwe-vegan ekrwada kufuneka aqiniseke ukuba bayongeza ngokufanelekileyo [kunye nezo zondlo], nokuba ezo zongezo azithathwa njengezohlaza, utshilo. (Intloko phezulu: Izongezo zokutya azilawulwa luLawulo lokuTya kunye neDrugs, ke qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba ubafake kwindlela yakho yokuphila kakuhle.)

Ukungathethi, ezinye zeendlela zokupheka ezingavuthiweyo ze-vegan zihlala zinxulunyaniswa nezifo ezibangelwa kukutya, ngakumbi ukuhluma. Le ndlela ibandakanya ukugcina iinkozo, iimbewu, okanye iimbotyi ezityeni ezinamanzi iintsuku ezimbalwa nokuzivumela ukuba zintshule, utshilo uCaspero. Ngelixa inkqubo yenza ukuba ukutya okuluhlaza kugayeke ngokulula (kuba isaphula ezinye ze-endosperm ezinzima, ezinesitatshi), iimeko ezishushu, ezinomswakama ezifunekayo zenza imeko efanelekileyo yokukhula kweentsholongwane ezinobungozi- kubandakanya Salmonella, IListeria, kwaye E.coli -Inokubangela ityhefu yokutya, ngokwe-FDA. Ewe.

Ke, ngaba ukutya okuTyiwayo okungavuthiweyo kungumbono olungileyo?

Ukutya iziqhamo ezitsha kunye nemifuno kuza nezibonelelo zempilo kwaye ukuthatha ukutya kwe-vegan eluhlaza ngokungathandabuzekiyo kuya kukwandisa ukutya kwakho, utshilo uCaspero. Kodwa ngokuqwalasela indalo yayo ethintelweyo kunye nokubanakho ukudala ukunqongophala kwezondlo, uCaspero akanakucebisa nabani na ukuba aqale ukulandela ukutya kwevegan eluhlaza. Ngokukodwa, abantu abakwixesha lokukhula lobomi kwaye ngakumbi kufuneka babethe iithagethi zabo-okt ulutsha olukwishumi elivisayo, abantwana, kunye nabasetyhini abakhulelweyo nabancancisayo-ngokuqinisekileyo kufuneka bayeke ukutya, wongeza. "Andinqandi mntu ukuba atye ukutya okungaphekwanga," ucacisa. "Ngokuqinisekileyo ndiyayiphikisa imbono yokuba ziipesenti ezili-100 zokutya kwakho."

Kodwa ukuba ufuna ngenene ukutya okunemifuno ye-vegan, uCaspero uyakucela ukuba udibane nesazi sokutya esibhalisiweyo okanye ugqirha ngaphambi kokuba uqale ukulayisha ezityeni zeMason kulungiselelo lwakho lokuhluma kunye nesifungo sokungaze usebenzise oveni kwakhona. "Ndicinga ukuba kubaluleke kakhulu ukubona umntu oqeqeshiweyo [ngaphambi kokuthatha ukutya okuluhlaza kwe-vegan], utshilo. “Ndibona abantu abaninzi abashukumisayo nabantu kwi-Instagram abathetha ngokwenza oku, kodwa ngenxa yokuba iyabasebenzela, oko akuthethi ukuba yile nto kufuneka uyilandele. Kubaluleke kakhulu - nakuphi na ukutya okulandelayo - ukukhumbula ukuba ii-anecdotes ayingobunzululwazi. "

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