Mwayi ndikuti mudamvapo zotsutsana zambiri zomwe zimapangidwa mokomera za veganism ndi zakudya zochokera ku mbewu. Pazifukwa zosiyanasiyana, anthu osiyanasiyana amalimbikitsidwa ndikuyamba kusintha miyoyo yawo.
Ngati muli panjira yopita ku zakudya zamasamba, kapena mukungoganizira, apa pali mayankho 14 ku funso la "chifukwa chiyani" lomwe lingakuthandizeni kupanga chisankho choyenera!
1. Kuchepetsa chiopsezo cha matenda a mtima ndi mtundu wa shuga wachiwiri
Matenda ofala kwambiri masiku ano siachibadwa kwa anthu. Komanso, kutsekeka kwa mitsempha kumayamba ali aang'ono kwambiri (pafupifupi zaka 10).
Ngakhale mabungwe akuluakulu azaumoyo amavomereza kuti zinthu zanyama, zomwe zili ndi mafuta ambiri komanso cholesterol, ndizo zimayambitsa matenda amtima ndi shuga. Zakudya zochokera ku mbewu sizingangothandizira mitsempha yathu, komanso kusintha mtundu wa shuga wa 2.
2. Kuchiza ndi kuthetsa matenda ena
Thanzi ndiye chuma chathu chamtengo wapatali. Mwayi uliwonse wochepetsera chiopsezo cha matenda aliwonse ndikuthandizira thupi kuchira uyenera kutengedwa mozama. Zanyama zatsimikiziridwa mwasayansi komanso zamankhwala kuti zichepetse chiopsezo cha sitiroko, Alzheimer's, khansa, matenda okhudzana ndi cholesterol yayikulu, ndi zina zambiri.
Zakudya zochokera ku zomera zimakhala zothandiza kwambiri kuposa mankhwala ndi opaleshoni. Bungwe Loona za Umoyo Padziko Lonse lalengeza kuti nyama yophikidwa ndi carcinogen, ndipo buku lakuti The China Study limasonyeza bwino lomwe kugwirizana kwa casein (protein ya mkaka) ndi khansa.
3. Khalani ochepa
Vegans ndi pafupifupi gulu lokhalo la anthu omwe ali ndi index yodziwika bwino ya thupi (BMI). Kudya nyama zambiri kumathandizira kuti BMI ichuluke. Inde, chakudya choterocho sichikhala ndi chakudya, koma chimakhala ndi mafuta. Mafuta ali ndi zopatsa mphamvu zambiri ndipo ndi osavuta kusunga m'thupi kuposa ma calories ochokera ku chakudya. Kuphatikiza apo, kuchulukana kwazinthu zanyama kumapangitsa munthu kudya mopitilira muyeso pomwe amatha kudzaza mbale zawo ndi ndiwo zamasamba pomwe amakhala wowonda. Komanso, mahomoni olimbikitsa kukula amapezeka muzinthu zanyama, zomwe sizothandiza konse kwa ife.
4. Onetsani chifundo ndi chifundo kwa zolengedwa
Kwa anthu ena, mikangano yokomera veganism sizolimba kwambiri, koma mudzavomereza kuti kukoma mtima sikokwanira kapena kosayenera. Kupulumutsa moyo wa munthu wosalakwa ndi chinthu choyenera kuchita. Tsoka ilo, pali kampeni yayikulu padziko lonse lapansi ndi mafakitale a nyama ndi mkaka omwe amagwiritsa ntchito zithunzi za nyama zokondwa pamaphukusi, pomwe zenizeni ndi zankhanza kwambiri. Ndi chiyani chomwe chingakhale chaumunthu poweta ziweto?
5. Zinthu zochepa komanso njala
Anthu padziko lonse lapansi amavutika chifukwa cha kufunikira kwakukulu kwa zinthu zanyama. Chifukwa chiyani? Masiku ano tili ndi chakudya chokwanira kudyetsa anthu 10 biliyoni, okwana 7 biliyoni padziko lonse lapansi. Koma zikuoneka kuti 50% ya zokolola zapadziko lonse lapansi zimadyedwa ndi nyama zamakampani… Ndi 82% ya ana omwe amakhala pafupi ndi ziweto ali ndi njala chifukwa nyama yomwe imapangidwa m'maderawa imatumizidwa kumayiko oyamba kuti anthu adye. kugula.
Taganizirani izi: pafupifupi 70% ya mbewu zomwe zimamera ku US zokha zimapita ku ziweto - zokwanira kudyetsa anthu 800 miliyoni. Ndipo izi sizikutanthauza madzi, omwe amagwiritsidwa ntchito mochuluka popanga nyama.
6. Zogulitsa zanyama ndi "zauve"
Nthawi zonse munthu akakhala patebulo lokhala ndi nyama, mazira kapena mkaka, amadyanso mabakiteriya, maantibayotiki, mahomoni, ma dioxin ndi poizoni wina wambiri yemwe angayambitse matenda.
Izi zitha kubweretsa poizoni wazakudya, milandu yopitilira 75 miliyoni yomwe imanenedwa chaka chilichonse. 5 a iwo amatha kufa. USDA inanena kuti 000% ya milandu imayamba chifukwa cha nyama yoipitsidwa. Kugwiritsiridwa ntchito molakwa kwa mankhwala m’mafamu a fakitale kwasonkhezera kupangidwa kwa mitundu yatsopano ya mabakiteriya osamva maantibayotiki. Amagwiritsidwanso ntchito kwambiri ndi maantibayotiki a roxarsone, omwe ali ndi mitundu yambiri ya carcinogenic ya arsenic.
Mahomoni omwe amapezeka mwachilengedwe m'zanyama amatha kuyambitsa khansa, gynecomastia (kukulitsa mawere mwa amuna), komanso kunenepa kwambiri. Ngakhale mawu akuti "organic" alibe gawo lalikulu.
7. Anthu safuna nyama
Kuphako n’kosafunika komanso kwankhanza. Timachita izi chifukwa cha zosangalatsa ndi miyambo. Palibe umboni wosonyeza kuti anthu amafunika kudya nyama, mkaka ndi mazira kuti akhale athanzi komanso olemera. Zosiyana kwambiri. Ichi ndi chibadwidwe chomwe odya nyama enieni okha, monga mikango kapena zimbalangondo, amakhala nawo. Koma mwachilengedwe palibe chakudya china kwa iwo, pamene ife anthu timatero.
Tisaiwale kuti sitiri ana a ng'ombe omwe amafunikira mkaka wa amayi awo, ndipo sitiyenera kudya katulutsidwe wina uliwonse kuposa mkaka wa amayi athu (ndiye m'zaka zoyambirira za moyo). N’zosachita kufunsa kuti nyama sizifuna kufa, zimakonda ndi kuyamikira moyo. Ndipo ife, mwatsoka, timawaona ngati "nyama zaulimi", gulu lopanda nkhope, popanda kuganiza kuti, kwenikweni, mofanana ndi amphaka ndi agalu athu. Tikamvetsetsa kugwirizana kumeneku ndikutenga njira zoyenera, tikhoza kugwirizanitsa zochita zathu ndi makhalidwe abwino.
8. Sungani chilengedwe ndikuletsa kusintha kwa nyengo
Pafupifupi 18-51% (malingana ndi dera) ya kuipitsidwa kwa technogenic kumachokera ku nyama, zomwe zimabweretsa chitukuko chofulumira cha ulimi, zomwe zimathandizira kuti kutentha kwa thupi.
Paundi imodzi ya nyama ikufanana ndi 1 kg ya mpweya wa CO75, womwe ndi wofanana ndi kugwiritsa ntchito galimoto kwa masabata atatu (avereji ya CO2 yotulutsa mpweya wokwana 3 kg patsiku). Zinyama zakutchire zimavutika ndi zotsatira zake. Kutha kwakukulu kwa zamoyo kumakhudza 2% ya zinyama zonse, 3% ya amphibians ndi 86% ya mbalame. Ambiri a iwo ali pachiwopsezo chachikulu cha kutha posachedwa. Ndizotheka kuti pofika 88 tiwona nyanja zopanda kanthu.
9. Yesani zakudya zatsopano zokoma
Kodi mudalawapo "mbale ya Buddha"? Nanga bwanji saladi ya quinoa kapena ma burger okhala ndi nyemba zakuda? Pali mitundu yoposa 20 ya zomera zomwe zimadyedwa padziko lapansi, zomwe pafupifupi 000 zimadyetsedwa ndi kukonzedwa. Mwinamwake simunayesepo ngakhale theka la izo! Maphikidwe atsopano amakulitsa chiwongolero, kubweretsa chisangalalo kwa masamba a kukoma ndi thupi. Ndipo pali mwayi waukulu wopeza mbale zomwe simunaganizirepo kale.
Kuphika popanda mazira? Nthochi, mbewu za fulakesi ndi chia ndizolowa m'malo. Tchizi wopanda mkaka? Kuchokera ku tofu ndi mtedza wosiyanasiyana, mutha kupanga njira ina yomwe siili yoyipa kuposa choyambirira. Mmodzi ayenera kuyamba kuyang'ana, ndipo ndondomekoyi idzakumizani!
10. Khalani olimba
Anthu ambiri amawopa kutaya minofu pamene asiya katundu wa nyama. Komabe, nyama ndi mkaka zimakhala zovuta kugayidwa, zimatenga mphamvu zambiri ndikupangitsa munthu kutopa ndi kugona. Zakudya za vegan sizingakulepheretseni kukwaniritsa zolinga zanu zolimbitsa thupi ndipo zingakupatseni mphamvu ndi mphamvu. Yang'anani othamanga a dziko! Wosewera nkhonya wotchuka Mike Tyson, wosewera mpira wa tennis Sirena Williams, wothamanga wothamanga Carl Lewis - anthu awa akwanitsa kuchita masewera olimbitsa thupi osadya zakudya zochokera ku nyama.
Simuyenera kuyang'ana momwe mumadya mapuloteni monga momwe anthu ambiri amaganizira. Zomera zonse zili nazo, ndipo puloteni iyi ndi yapamwamba kwambiri. 40-50 magalamu patsiku atha kupezeka mosavuta kuchokera ku masamba obiriwira, mbewu zonse, nyemba, mtedza, mbewu. Mpunga uli ndi mapuloteni 8%, chimanga 11%, oatmeal 15%, ndi nyemba 27%.
Kuonjezera apo, n'zosavuta kupeza minofu ndi zakudya zochokera ku zomera, popeza mapuloteni opangidwa ndi zomera amakhala ndi mafuta ochepa kwambiri kusiyana ndi zinyama.
11. Kusintha khungu ndi chimbudzi
Nkhani ziwirizi n’zogwirizanadi. Kwa anthu ambiri omwe ali ndi khungu lovutitsidwa ndi ziphuphu, mkaka ndi mdani wawo wamkulu. Tsoka ilo, madokotala ambiri amatipatsa mankhwala ndi mankhwala amphamvu kuti khungu likhale lolimba pamene vuto limakhala mu chakudya chimene timadya. Zatsimikiziridwa mobwerezabwereza kuti kupewa zakudya zamafuta kumachepetsa ziphuphu.
Zipatso ndi ndiwo zamasamba zokhala ndi madzi zimatha kupangitsa khungu lanu kukhala lathanzi komanso lowala chifukwa cha kuchuluka kwa mavitamini ndi mchere. Coarse fiber imathandizira kukonza chimbudzi, kuchotsa poizoni. Gwirizanani, vuto la chimbudzi ndi chimodzi mwazinthu zosasangalatsa kwambiri. Ndiye bwanji osachotsa?
12. Sinthani maganizo anu
Munthu akaphika nyama, amangotenga mahomoni opsinjika maganizo omwe nyamayo imatulutsa panjira yokapha, mpaka mphindi yomaliza ya moyo wake. Izi zokha zimatha kukhudza kwambiri malingaliro. Koma si zokhazo.
Timadziwa kuti anthu amene amatsatira zakudya za zomera amakonda kukhala ndi maganizo okhazikika—kuchepetsa nkhawa, nkhawa, kuvutika maganizo, kupsa mtima, chidani, ndiponso kutopa. Izi zimachitika chifukwa cha kuchuluka kwa antioxidant muzakudya zamasamba, makamaka zipatso ndi ndiwo zamasamba. Kuphatikizana ndi zakudya zopanda mafuta, izi zingakhale ndi zotsatira zopindulitsa pamaganizo. Zakudya zathanzi komanso zopatsa mphamvu zama carbohydrate, kuphatikiza mpunga wofiirira, oats, ndi mkate wa rye, zimathandizira kuwongolera kuchuluka kwa serotonin. Serotonin ndiyofunikira kwambiri pakuwongolera malingaliro athu. Zakudya zochokera ku zomera zasonyezedwa kuti zimathandizira kuthetsa zizindikiro za nkhawa ndi kuvutika maganizo.
13. Sungani ndalama
Zakudya zamasamba zimatha kukhala zotsika mtengo kwambiri. Mukamaika zakudya zanu pambewu, nyemba, nyemba, mtedza, mbewu, zipatso za nyengo ndi ndiwo zamasamba, mukhoza kuchepetsa kudya kwanu pamwezi ndi theka. Zambiri mwazinthuzi zitha kugulidwa zambiri ndikusungidwa kwa nthawi yayitali.
Mumawononga ndalama zochepa ngati mukukonzekera zakudya zanu m'malo mogwira cheeseburger iwiri pothamanga. Mutha kuganiza za (kapena kupeza) mitundu ingapo ya bajeti yazakudya zochokera ku mbewu! Chinanso chabwino ndi chakuti simuyenera kuwononga ndalama zambiri kwa madokotala ndi mankhwala, chifukwa zakudya zochokera ku zomera zimatha kuteteza komanso kusintha matenda aakulu.
14. Chokani pamalingaliro omwe anthu amangokhulupirira kuti kudya zamasamba ndikoletsedwa kotheratu
Zogulitsa zambiri mu supermarket ndi zamasamba. Ma cookie a Oreo omwe amakonda aliyense, nacho tchipisi, masukisi ambiri ndi maswiti. Mkaka wochulukirachulukira wopangidwa ndi zomera, ayisikilimu, nyama za soya ndi zina zambiri zimagulitsidwa chaka chilichonse! Kupanga kosapanga mkaka kukukulirakulira!
Malo odyera ochulukirachulukira akupereka mindandanda yazakudya zamasamba ndi zamasamba, posatengera mtundu wake. Palibenso vuto ndi chakudya m'malo opezeka anthu ambiri, koma tsopano funso lina limabuka: "Ndipo kusankha chiyani kuchokera kumitundu iyi?". Koma imeneyo ndi nkhani yosiyana kotheratu.