Yintoni iVegan Diet? (Kwaye, iziBonelelo kunye noThintelo ekuqwalaselweni)

Umxholo

• Yintoni iVegan Diet?
• IiNzuzo zeMpilo zeVegan Diet
• Ukutya kweVegan kukhuthaza amathumbu asempilweni.
• Ukutya kweVegan kunokwehlisa umngcipheko wokuba nesifo seswekile.
• Izidlo zeVegan zizityebi kwi-antioxidants.
• Izidlo zeVegan zixhasa intliziyo ephilileyo.
• Iingxaki zokulandela ukutya kweVegan
• Iivegans zinokudinga ukubeka umgudu owongezelelweyo wokufumana i-iron eyaneleyo kunye ne-calcium.
• Imifuno inokufuna ukuthatha izongezo kwizondlo ezithile.
• Imifuno inokuphoswa yiprotein ukuba ayicwangcisi kakuhle.
• Ngubani ofanele aphephe ukutya kweVegan?
• Ngaba ukutya kweVegan kunempilo?
• Uphengululo lwe

Nokuba ulandela ukutya kweMeditera okanye isicwangciso sokutya se-keto okanye enye into ngokupheleleyo, ngekhe ungowasemzini ekubekeni izimvo zabantu eziphosakeleyo malunga nesimbo sakho sokutya kunye nefuthe kwimpilo yakho. I-Vegan dieters, ngokukodwa, ihlala ijamelana nemibono ephosakeleyo yokuba ihlala ngokupheleleyo "ekutyeni kwemivundla" kwaye ayinakufumana protein eyaneleyo.

Kodwa ukuba Iintsomi ibonakalise nantoni na, kukuba kwanezona ngcinga zide ekumiseni izinto ezingalunganga zinokuchithwa. Apha, ugqirha wezondlo ubeka irekhodi ngqo kwinto ekutyiwa ngayo i-vegan (umonakalisi: ingaphezulu kokutya nje iziqhamo kunye nemifuno), kunye nezibonelelo ezinkulu zokutya kwe-vegan- kunye neengxaki zayo.

Yintoni iVegan Diet?

Ngokubanzi, umntu olandela ukutya kwe-vegan uzalisa isitya sakhe ngokupheleleyo ngokutya kwezityalo, kubandakanya iziqhamo, imifuno, iinkozo ezipheleleyo, amandongomane kunye nembewu, iimbotyi kunye nemifuno, kunye neemveliso zesoya, utshilo uKelly Springer, M.S., R.D., C.D.N. Ngokungafaniyo nemifuno - abadla ubisi, ushizi, kunye namaqanda kodwa kungekhona inyama - abadli be-vegan bayakuphepha konke imveliso yezilwanyana, kuquka inyama, intlanzi, amaqanda, kunye nobisi, kunye nezithako ezivela kwisilwanyana, njenge-gelatin nobusi, uyachaza. (Eyeleleneyo: Yonke into oFuna ukuyazi malunga neMahluko phakathi kweVegan Vs yokutya kweVegetarian)

Nangona "isityalo esisekelwe kwisityalo" kunye ne "vegan" zihlala zisetyenziswa ngokufanayo, kukho, ngokwenene, umahluko phakathi kwala magama mabini. Abadla imifuno kuphela kudle ukutya kwezityalo, ngelixa izidlo ezisekwe kwizityalo ikakhulu uzityise kodwa usenokuzitya iimveliso zezilwanyana, nokuba zincinci okanye azifakwanga manqaphanqapha, utshilo uSpringer. Ngokomzekelo, isidlo esisekelwe kwisityalo sinokuba nesitya sengqolowa esisekwe kwiquinoa esinemifuno egayiweyo, i-avocado, ukugqoka ngaphandle kobisi, kunye neqhekeza elincinci lenkukhu eyosiweyo, ngelixa i-vegan version iya kutshintsha loo nkukhu kunye ne-tofu.

Ukwenza izinto zidideke ngakumbi, kukho iindlela ezimbalwa ezahlukeneyo zokutya ngaphakathi kwenkampu ye-vegan uqobo. Abanye abatyayo banamathela “kukutya okupheleleyo, okusekwe kwizityalo” ukutya kwe-vegan, okuthetha ukuba batya konke ukutya kwezityalo kodwa bazama ukunciphisa okucutshungulwayo (cinga: ezinye iindlela zenyama okanye i-snacks epakishiweyo). Abanye balandela ukutya okukrwada kwe-vegan, banqumle nakuphi na ukutya okuphekwe ngaphezu kwe-118°F baze batye kuphela ukutya okusandul’ ukuvutshelwa, okubilisiweyo, okunobushushu obuphantsi/okungenamanzi. “Nangona ndikuthanda ukugxininisa kwayo kwiziqhamo nemifuno esandul’ ukutsha, [ukutya kwevegan ekrwada] kuyakuthintela ukutya okuthile okusekelwe kwizityalo okuzaliswe zizondlo, ezifana neenkozo netofu, yaye kunokuba lucelomngeni ukuzigcina ixesha elide,” utsho. Isitshizi.

Kukwakho neqela elithanda ukubiza iSpringer ngokuba "zezitya zokutya ezingenampilo." “[Aba bantu] abazityi iimveliso zezilwanyana kodwa bafumana uninzi lweekhalori zabo kukutya okugayiweyo, izinto ezingena endaweni ye-vegan (okt inyama engeyiyo, itshizi engeyiyo yobisi), kunye nezinye izinto ezinesondlo ezinokuba yimifuno yendalo kodwa ngokuqinisekileyo azikho ezisempilweni, ezifana neefrantshi neelekese zaseFransi,” utsho.

IiNzuzo zeMpilo zeVegan Diet

Ukutya kweVegan kukhuthaza amathumbu asempilweni.

Kuyavela, ukubamba inyama kunye nokulayisha ipleyiti yakho ngemifuno, iimbotyi, imbewu, kunye neenkozo ezipheleleyo zinokwenza amathumbu akho alunge. Oku kutya kwe-vegan kugcwele ifayibha-icandelo lezityalo umzimba wakho ongakwaziyo ukufunxa okanye ukwetyisa- elingakwenzi uzive uhluthi kwaye wanelisekile kodwa likwanceda ekucoleni ukutya kwaye lincede ukugcina inani lakho lihamba rhoqo, ngokwe US ​​National ILayibrari yezoNyango. Ngaphezu koko, uphononongo lwabantu abaphantse babe ngama-58,000 lubonise ukuba ukugcina ukutya okune-fiber ephezulu-njengokulandela ukutya kwe-vegan-kunxulunyaniswa nomngcipheko ophantsi wokuba nomhlaza wekoloni. Ukubetha iSebe lezoLimo e-United States kucetyiswa ukuba uthathe yonke imihla iigram ezingama-28 zefayibha kwaye uvune le nzuzo yokutya kwe-vegan, ukutya kokutya okune-fiber okunje ngeembotyi ezimhlophe, iichickpeas, iartichokes, iimbewu zethanga, kunye neeavokhado.

Ukutya kweVegan kunokwehlisa umngcipheko wokuba nesifo seswekile.

Kwakhona, unokubulela yonke ifayibha ngesi sibonelelo sokutya kwevegan. I-ICYDK, uhlobo lwesi-2 lweswekile lukhula xa umzimba wakho ungayenzi ngokwaneleyo okanye usebenzisa i-insulin kakuhle, nto leyo enokubangela ukuba amanqanaba eswekile yegazi abephezulu kakhulu ixesha elide. Kodwa ukwandisa i-fiber intake kunokunceda ukunciphisa amanqanaba eswekile yegazi kunye nokuphucula uvakalelo lwe-insulin, evumela iiseli ukuba zisebenzise i-glucose yegazi ngokufanelekileyo kwaye zinciphise ngakumbi iswekile yegazi, ngokutsho kwenqaku kwijenali. Uphengululo lweZondlo. Umzekelo: Kolunye uphononongo lwabantu abangaphezu kwama-60,000, yi-2.9 ekhulwini kuphela yabathathi-nxaxheba be-vegan abaye baphuhliswa. Uhlobo lwe-2 yeswekile, xa kuthelekiswa neepesenti ze-7.6 zabathathi-nxaxheba (abatya inyama). (Idibeneyo: Iimpawu ze-10 zesifo sikashukela Abafazi kufuneka bazi malunga nazo)

Izidlo zeVegan zizityebi kwi-antioxidants.

Kunye nefayibha, iziqhamo zemifuno kunye nemifuno ilayishwe nge-antioxidants, izinto ezikhusela iiseli kumonakalo obangelwe zii-radicals zasimahla (uhlobo lweemolekyuli ezingazinzanga) ezinokonakalisa iiseli. Xa ezi radicals zasimahla zikhula kwiiseli, zinokwenzakalisa ezinye iimolekyuli, ezinokunyusa umngcipheko womhlaza, isifo sentliziyo kunye nesifo sokuwa, ngokutsho kweNational Cancer Institute.

Ngaphezulu, isayensi ibonakalisile ukuba unokufumana ezinye izinto zempilo ngokutya oku kutya okune-antioxidant. Ngokomzekelo, ivithamin A (efumaneka kwi-broccoli, iminqathe, nesquash), ivithamin C (efumaneka kwiziqhamo zesitrasi neetapile), kunye nevithamin E (efumaneka kumandongomane nakwimbewu) zonke zizithinteli-antioxidants ezidlala indima ephambili ekuxhaseni amajoni omzimba asempilweni. Inkqubo- kwaye inokukunceda ekunqandeni ingqele embi.

Izidlo zeVegan zixhasa intliziyo ephilileyo.

Njengokuba kumnandi njengoko kunokubakho kwi-omnivores, ukutya okuvela kwizilwanyana ezifana nenyama yenkomo, inyama yehagu, ukhilimu, ibhotolo, kunye netshizi zinamafutha amaninzi, aphakamisa amanqanaba e-cholesterol kwaye ekugqibeleni angonyusa umngcipheko wesifo sentliziyo kunye nokubetha. Umbutho wentliziyo yaseMelika. Kwi-flip side, "ukutya kwe-vegan kuphantsi kakhulu kumafutha ahluthayo, ngoko kunokunceda ukunciphisa umngcipheko wokutyeba kunye nezinye iimeko ezinxulumene nazo, ezifana noxinzelelo lwegazi oluphezulu, i-cholesterol ephezulu kunye nesifo senhliziyo," kusho uSpringer. (Idibeneyo: Isikhokelo esivunyiweyo seNgcaciso kumanqatha alungileyo nxamnye namafutha amabi)

Kubalulekile ukukhankanya, nangona kunjalo, ukuba izinto ezininzi ezibhakiweyo kunye nokutya okuqhotsiweyo nazo ziqulethe amanqanaba aphezulu amafutha ahluthayo, ngoko ke abadli be-vegan abalayisha iipleyiti zabo ngeefries "zeshizi" kunye nokutya kwezityalo ezicutshungulwayo akunyanzelekanga ukuba bavune ezi zinto zentliziyo. "Zonke ezi zibonelelo zempilo zinxulunyaniswa nendlela yokutya esekwe kwizityalo kunye nokutya okucutshungulwayo okuncinci, kunokuba kukutya kwe-vegan okuxhomekeke kakhulu kwi-vegan 'yokutya okungenamsoco,'" kuchaza uSpringer.

Iingxaki zokulandela ukutya kweVegan

Iivegans zinokudinga ukubeka umgudu owongezelelweyo wokufumana i-iron eyaneleyo kunye ne-calcium.

Ngelixa kunokwenzeka ukuzalisa izondlo kwisondlo se-vegan, uSpringer uthi kunokuba ngumceli mngeni, ngakumbi xa kuziwa kwisinyithi- isimbiwa esisetyenziselwa ukwenza iiproteni kwiiseli ezibomvu zegazi ezithwala ioksijini emiphungeni kuwo wonke umzimba kunye izihlunu. Umzimba awuthathi uhlobo lwentsimbi efumaneka kwizityalo ngokufanelekileyo njengohlobo olufumaneka kukutya kwezilwanyana, yiyo loo nto amaZiko ezeMpilo eSizwe acebisa ukuba abantu abatya imifuno kunye nezilwanyana zidle ngokuphindwe kabini intsimbi eninzi (efikelela kwi-36 milligrams ngosuku) njengama-omnivores. Ukufikelela kwisabelo sakho kukutya okune-vegan, uSpringer ucebisa ngokulayisha iplate yakho ngokutya okune-iron, okunje ngeembotyi, iimbewu (ezinjengethanga, i-hemp, i-chia, kunye nesesame), kunye nemifuno enamagqabi anje ngesipinatshi. Cinga ngokudibanisa oku kutya kunye nezinye ezipakishwe ngevithamin C-ezifana namaqunube, iipepile, i-broccoli, kunye nezihluma zaseBrussels-njengoko ukwenza oko kunokuphucula ukufunxa kwentsimbi, uyongeza.

Ekubeni i-omnivores ngokuqhelekileyo iphendukela kwiimveliso zezilwanyana ezifana nobisi, i-yogurt, kunye noshizi kwi-calcium kunye ne-vitamin D - izondlo ezixhasa impilo yethambo - i-Springer incoma ukuba i-vegans isebenzise ubisi olungelulo olobisi oluqiniswe ngezo zondlo (i-aka yongezwa kwimveliso). Ngokomzekelo, i-Silk Almond Milk (Yithenge, i-$ 3, i-target.com) kunye ne-Silk Soy Milk (Yithenge, i-$ 3, i-target.com) zombini ziqiniswe nge-calcium kunye ne-vitamin D ukukunceda ukuba uzalise.

Okwangoku, ezo ndlela ze-vegan zinokukubiza i-chunk enkulu yotshintsho kunemveliso yobisi ye-OG, utshilo uSpringer. Ngoko ukuba uhlahlo lwabiwo-mali luyinkxalabo, zama ukuzalisa ngokutya kwezityalo okupakishwe ngezo zondlo ngokwendalo, kuquka i-kale, i-broccoli, kunye neenkozo ezipheleleyo ze-calcium kunye neesiriyeli eziqinisiweyo kunye nejusi ye-orenji ye-vitamin D. kunye nendlela yokuzilungisa)

Imifuno inokufuna ukuthatha izongezo kwizondlo ezithile.

Ezinye iivithamini zinamandla ngakumbi ukuzifumana. I-Vitamin B12 -isondlo esisinceda ukugcina iiseli zomzimba kunye neeseli zegazi zisempilweni- umzekelo, ifunyanwa ikakhulu kukutya kwezilwanyana (okt inyama, ubisi, kunye namaqanda) kwaye yongezwa kwezinye iisiriyeli kunye nembiliso yesondlo, nge-NIH. Ukufumana isibonelelo semihla ngemihla esicetyiswayo se-2.4 micrograms, uSpringer ucebisa ukuba ii-vegans zithathe isongezelelo se-methylated vitamin B12, njengeMethyl B12 (Ithenge, $ 14, amazon.com). (Yazi nje ukuba izongezo azilawulwa lulawulo lwezoKutya kunye noLawulo lweziyobisi, ke thetha nge-doc yakho malunga nezindululo ezithile ezona dosi ilungileyo kunye nohlobo lwesongezelelo kuwe.)

Kwakwelo phawu, abo batya i-vegan banokufuna inkxaso yokufumana umlinganiselo ofanelekileyo we-omega-3 fatty acids, enceda ukwakha iiseli zengqondo kunye nokugcina intliziyo yakho isempilweni. Ngokomzekelo, ii-Flaxseeds, ziqhayisa nge-ALA eninzi (i-omega-3 ebalulekileyo umzimba wakho awukwazi ukuyenza ngokwayo), kodwa ayinayo i-DHA (ebalulekile kwimpilo yobuchopho) kunye ne-EPA (enokunceda ukunciphisa i-triglyceride. amanqanaba), ii-omega-3s ezifumaneka ikakhulu kwimveliso zentlanzi, utshilo uSpringer. Umzimba unokuguqula ngokwemvelo i-ALA ibe yi-DHA kunye ne-EPA, kodwa kuphela ngamanani amancinci, ngokwe-NIH. Kwaye ekubeni kunokuba ngumceli mngeni ekufumaneni ngokwaneleyo kwezi ntlobo ze-omega-3s ngokutya kwe-vegan (okt ulwandle, i-nori, i-spirulina, i-chlorella), uSpringer ucebisa ukuba ii-vegans ziqwalasele ukuthatha i-algae esekwe kwi-omega-3 yokuxhasa, njenge Nordic Naturals ' (Yithenge, $ 37, amazon.com). Qiniseka nje ukuba unqanda ezo zenziwe ngezinto ezingezizo i-vegan njengentlanzi, ioyile yeentlanzi, kunye neoli yekrill. .

Imifuno inokuphoswa yiprotein ukuba ayicwangcisi kakuhle.

Kudala kukho ingcamango ephosakeleyo yokuba i-vegans ayityi iprotheni eyaneleyo ngokulahla iimveliso zezilwanyana ngokupheleleyo, kodwa akusoloko kunjalo, utsho u-Springer. “Ukuba umntu olandela ukutya kwevegan utya ngokwaneleyo iikhalori kwaye ezahlukeneyo ukusuka kwibhalansi yawo onke amaqela okutya kwe-vegan, kufuneka bafumane iprotheyini eyaneleyo, ”ucacisa.Oko kuthetha ukuba noshing kwiiprotein-zokutya okunzima kwezityalo ezinje ngeembotyi, iquinoa, itempeh, tofu, imbewu ye-hemp, i-spirulina, i-buckwheat, kunye neenkozo ezipheleleyo. (Okanye zama enye yezi powders ezinobungane be-vegan.)

Ngubani ofanele aphephe ukutya kweVegan?

Nangona izibonelelo zokutya kwe-vegan zihamba zininzi, abantu abathile banokufuna ukushiya isitayile sokutya. Abo balandela ukutya kwe-ketogenic - okubandakanya ukutya okunamafutha aphezulu kunye ne-low-carb-banokuba nzima ukufumana iikhalori ezaneleyo kunye nezondlo ukuba babeza kuthatha ukutya kwe-vegan ngaxeshanye, utsho u-Springer. (Ukuba ubungazi, iziqhamo kunye nemifuno idla ngokuba yi-carb-heavy).

Ngokukwanjalo, abantu abafuna ukunciphisa ukutya kwabo ifayibha ngenxa yezizathu zonyango (njengomntu onesifo sikaCrohn ohlangabezana ne-flare-up) angafumanisa ukuba ukutya okune-fibrous okubandakanyeka kukutya kwe-vegan kunokubangela ukungonwabi okongezelelekileyo, wongeza. Kwaye kuba kubandakanya ukusika ukutya okuninzi, uSpringer ulumkisa abo banembali yokutya okungalunganga ngokuchasene nokuzama ukutya kwe-vegan, njengoko kunokubangela isimilo sokuziphatha. TL; DR: Ukuba awuqinisekanga kancinci malunga nokutya ukutya kwe-vegan, thetha nogqirha wakho okanye ingcali yezokutya ukuze uqiniseke ukuba ikulungele.

Ngaba ukutya kweVegan kunempilo?

Zonke izinto ziqwalaselwe, akukho mpendulo icacileyo malunga nokuba ingaba ukutya kwe-vegan kunempilo kusini na kuye wonke umntu ovumayo ukuyinika. "Njengakuphi na ukutya, kuyehla kuye umntu," utshilo uSpringer. “Abanye abantu baya kuziva bemnandi ngokulandela ukutya kwe-vegan, ngelixa abanye abantu besenokungayinyamezeli. Uwazi kakuhle umzimba wakho, ke ukuba uzama i-veganism kwaye ayikusebenzeli, usenokufumana inzuzo yokutya okutyebileyo kokutya kwezityalo ngokubanzi. "

Uphengululo lwe