Vegetarianism ndi mawonekedwe ake owopsa - veganism - zitha kukhala zopindulitsa komanso zovulaza thupi. Monga momwe zilili ndi chilichonse, njira yanzeru ndiyofunikira pano. Kodi ndi bwino kuyamba njira imeneyi ndipo ndi mbuna ziti zomwe zikutiyembekezera? Lingaliro la akatswiri ochokera ku Harvard adzakuthandizani kusankha ndikupeza phindu lalikulu kuchokera kudongosolo lazakudya zotere.
Vegetarianism ili ndi othandizira ambiri komanso otsutsa. Ngati taganiza zosintha zakudya zamasamba ndikusintha nyama ndi nkhuku muzakudya zathu ndi tofu ndi mtedza, tiyenera kuphunzira mosamala zonse zabwino ndi zoyipa zazakudya zamasamba, kugwirizanitsa izi ndi momwe tilili komanso kuthekera kwathu, ndipo onetsetsani kuti mwakumana ndi katswiri. . Ndikofunikira kwambiri kuchita izi kwa anthu okhwima.
Kusintha kwadzidzidzi ku dongosolo la zakudya zosiyanasiyana kungabweretse ubwino wathanzi m'malo movulaza. Ndi mapuloteni angati a nyama omwe angachotsedwe muzakudya kuti musadzivulaze? Asayansi ochokera ku yunivesite ya Harvard adaphunzira nkhaniyi ndikugawana zomwe apeza.
Ubwino Wodyera Masamba
Pali zambiri zomwe mungachite pazakudya zamasamba. Atatu mwa iwo ndi otchuka kwambiri:
- zakudya za pescatarian zimakulolani kudya nsomba ndi nsomba,
- Zakudya za ovo-lacto-zamasamba zimaphatikizapo mkaka ndi mazira,
- Zakudya za vegan kwenikweni siziphatikiza zakudya zam'nyanja, mkaka, kapena nyama zina.
Zonse zomwe mungasankhe nthawi zambiri zimaphatikizapo kudya zipatso, ndiwo zamasamba, nyemba, mbewu zonse, mtedza, mbewu, ndi mafuta athanzi. Mankhwala azitsamba awa ali ndi:
- ma antioxidants ambiri omwe ali ndi anti-yotupa komanso amatha kulimbikitsa thanzi,
- fiber yambiri, yomwe imathandiza kupewa kudzimbidwa, imachepetsa LDL - "cholesterol yoyipa", imayang'anira shuga wamagazi ndi kulemera kwake,
- mafuta ochepa kwambiri poyerekeza ndi zakudya zopanda zamasamba.
Ubwino wa zakudya zoterezi zakhala zikufufuzidwa kale ndikulembedwa: mwayi wochepa wokhala ndi matenda a mtima, shuga, kunenepa kwambiri, khansara, kuthamanga kwa magazi.
Koma chithunzicho sichimamveka bwino. Mwachitsanzo, kafukufuku yemwe adasindikizidwa mu Seputembara 2019 adapeza kuti komanso kuchepa kwa matenda amtima, odya zamasamba anali ndi ziwopsezo zazikulu za hemorrhagic (kutuluka magazi) sitiroko poyerekeza ndi odya nyama: milandu itatu pa anthu 1000 pazaka 10. Kafukufuku winanso ambiri sanapeze chiopsezo chotere.
Kuchenjezedwa kumakonzekereratu
Pongoganiza kuti zakudya zamasamba ndi zathanzi kuposa zanyama, kodi tiyenera kutsatira zakudya zamasamba? Chifukwa cha kuchuluka kwa zinthu zomwe zikugulitsidwa m'masitolo ndikuperekedwa m'malo odyera ena, tiyenera kuyang'anitsitsa nkhaniyi.
Sizikudziwika ngati zakudya za vegan zimapereka phindu lochulukirapo kuposa zakudya zamasamba ochepa kwambiri. "Kukhalabe pazakudya zopatsa thanzi kwa nthawi yayitali kumatha kukhala kovuta," adatero Katie McManus, mkulu wa kadyedwe pachipatala cha Harvard University Women's Hospital.
Chifukwa chake, kafukufuku waposachedwa adawonetsa kuti pankhani ya kuchuluka kwa antioxidants ndi omega-3 fatty acids m'magazi, zakudya zamasamba zimakhala zopambana pang'ono kuposa pescatarian ndi ovo-lacto-vegetarian, komanso makamaka zakudya za nyama. Komabe, ili ndi phunziro limodzi lokha mpaka pano. Ndipo asanatchule zotsatira zake, pali chenjezo loti tiganizire: "Kafukufuku wambiri samalekanitsa zakudya zamasamba ndi zamasamba, chifukwa chake tilibe chidziwitso chokwanira chofananiza."
Pali zodetsa nkhawa pokhulupirira kuti zakudya zamasamba zimabwera ndi zoopsa zathanzi, makamaka kwa okalamba. Monga momwe Cathy McManus akunenera, munthu akakana zinthu zanyama, zingasowe m’zakudya zina, monga:
- Kashiamu. Ndikofunikira pa ntchito zambiri, makamaka thanzi la mafupa, mano, mtima, mitsempha, ndi magazi.
- Mapuloteni. Zimafunika kumanga minofu, mafupa ndi khungu, makamaka pamene tikukalamba ndikutaya minofu ndi mafupa ndipo kuchira kwa bala kumakhala kovuta kwambiri.
- Vitamini B12. Kubwera kuchokera ku nyama zokha, ndikofunikira kuti DNA yathu, mapangidwe a maselo ofiira a m'magazi, kukula kwa maselo atsopano, kagayidwe ka glucose, ndi kukonza dongosolo lamanjenje.
Kuonjezera apo, potsatira zakudya zolimbitsa thupi, kuchepa kwa calorie kumatha kuchitika, ndipo ngati simupereka thupi lanu mafuta okwanira, chiopsezo cha kutopa kawirikawiri kapena kutopa kumakhala kwakukulu.
Zomwe zingachitike
"Posankha zakudya zochokera ku zomera, muyenera kusamala ndikuonetsetsa kuti mukupeza zopatsa mphamvu zokwanira komanso zopatsa thanzi," akufotokoza motero McManus.
Umu ndi momwe mungayendere misampha yomwe ingakhalepo pazakudya zamasamba, kapena mtundu wina uliwonse wazamasamba.
Pewani kusowa kwa calcium. Akatswiri amalimbikitsa kudya zakudya zamasamba zokhala ndi calcium: amondi, masamba obiriwira - kabichi, sipinachi, nkhuyu, tofu, malalanje. Malalanje apakati amakhala ndi 50 mg ya calcium, pomwe kapu ya kabichi yophika imakhala ndi 268 mg. Muyenera kuyesetsa kupeza 1000-1200 mg wa calcium patsiku.
Pezani zomanga thupi zokwanira. Pachifukwa ichi, muyenera kusankha zakudya zamasamba zokhala ndi mapuloteni: mankhwala a soya - tofu, nyemba za edamame, tempeh (zofufumitsa za soya); nyemba - nyemba, mphodza; mtedza - walnuts, amondi, mbewu za chia; Spirulina ndi algae wabuluu kapena wobiriwira. Mwachitsanzo, kapu ya nyemba zamzitini imakhala ndi magalamu 20 a mapuloteni, mbewu za chia zimakhala ndi pafupifupi 15,1 magalamu a mapuloteni pa magalamu 100 azinthu, ndipo mpendadzuwa uli ndi magalamu 20,1 pa magalamu 100. Munthu amafunikira 0,77 magalamu a mapuloteni patsiku pa kilogalamu ya kulemera kwa thupi.
Pewani kusowa kwa vitamini B12. Kuti muchite izi, muyenera kudya zakudya zomwe zili ndi vitamini B12, monga mkaka wokhazikika, monga mkaka wa amondi kapena soya, kapena chimanga cholimba. Kathy McManus akuti ma dieters ambiri amafunika kutenga B12 yowonjezera mu mawonekedwe a zakudya zowonjezera pamene akudya. Amalangizanso kukaonana ndi dokotala ndikuwunika pafupipafupi kuchuluka kwa vitamini B12 m'magazi.
Koyambira?
Choyamba, muyenera kukaonana ndi dokotala, ndiyeno funsani uphungu wa katswiri wa zakudya amene angakuthandizeni kukonza ndondomeko ya chakudya mogwirizana ndi zosowa zanu ndi makhalidwe anu.
Akatswiri ochokera ku Harvard Medical School amalimbikitsa kuphatikiza zakudya zosiyanasiyana zamasamba kuti mupeze mavitamini ndi michere yambiri. Mwachitsanzo, kukonzekera supu, saladi ndi smoothies kuchokera kuzinthu zambiri.
Ndikofunika kwambiri kusintha zakudya zatsopano pang'onopang'ono. "Poyamba, siyani nyama yofiira, kenako nkhuku, ndiyeno mkaka ndi nsomba," akulangiza motero Katie McManus.
Wafilosofi Lao Tzu ananena kuti munthu wanzeru amapewa kuchita zinthu monyanyira. Kuyambira chinthu chatsopano, ndikofunikira kuchita pang'onopang'ono, kupewa zisankho zazikulu komanso kudumpha mwadzidzidzi. Posankha zakudya zamasamba kuti mukhale ndi thanzi labwino, ndikofunikira pagawo lililonse kukhalabe chidwi ndi momwe thupi limayankhira "zatsopano" izi.