Zakudya za vegan zimatengedwabe kuti ndizopatsa thanzi kwambiri kwa anthu. Komanso si nkhani kuti zakudya zamasamba zakhala zikugwirizana ndi kuchepetsa chiopsezo cha khansa ya m'mawere ndi m'matumbo ndi rectum, komanso matenda a mtima, omwe amakhudza akuluakulu ambiri a ku America.
Zakudya zamasamba nthawi zambiri zimakhala ndi fiber komanso zakudya zina monga vitamini C, komanso zimakhala ndi mafuta ochepa, zomwe zimapatsa thanzi kuposa nyama ndi mbatata. Ndipo ngati phindu la thanzi silikukwanira kwa inu, katswiri wa sayansi ya zachilengedwe Dr. Dorea Reeser, m'mawu ake a "Science Behind Vegetarianism" pa Phwando la Sayansi la Philadelphia, adanena kuti kudya zakudya zamasamba kumathandiza kuchepetsa mpweya wanu wa carbon.
Izi zinandipangitsa kuganiza: kodi ndizotheka m'gulu lathu la "nyama" kukhala wosadya masamba kwa munthu m'modzi, osatchulanso banja lonse? Tiyeni tiwone!
Kodi kudya zamasamba ndi chiyani?
Mawu oti “kusadya zamasamba” angakhale ndi matanthauzo ambiri ndipo angatanthauze anthu osiyanasiyana. M’lingaliro lalikulu, wodya zamasamba ndi munthu amene samadya nyama, nsomba kapena nkhuku. Ngakhale ili ndilo tanthauzo lodziwika bwino, pali mitundu ingapo ya anthu omwe amadya zamasamba:
- wosadyeratu zanyama zilizonse: Odya zamasamba omwe amapewa nyama iliyonse, kuphatikizapo mkaka, mazira, ndipo nthawi zina uchi.
- Lactovegetarians: Kupatula nyama, nsomba, nkhuku ndi mazira, koma kudya mkaka.
- Zamasamba za Lacto-ovo: Kupatula nyama, nsomba ndi nkhuku, koma kudya mkaka ndi mazira.
Kodi pali ngozi paumoyo?
Kuopsa kwa thanzi kwa anthu osadya masamba ndi kochepa, koma odyetserako zamasamba, mwachitsanzo, ayenera kusamala ndi kadyedwe kawo ka mavitamini B12 ndi D, calcium ndi zinki. Kuti mutsimikize kuti mukudya mokwanira, idyani masamba obiriŵira kwambiri, imwani madzi owonjezera owonjezera, ndi mkaka wa soya—zimapereka calcium ndi vitamini D. Mtedza, njere, mphodza, ndi tofu ndi magwero abwino kwambiri a zinki a zomera. Magwero a zamasamba a vitamini B12 ndi ovuta kupeza. Yisiti ndi mkaka wa soya wolimba ndi njira zabwino kwambiri, koma ganizirani kutenga multivitamin kapena zowonjezera kuti mupeze B12 yomwe mukufuna.
Kodi kukhala wodya zamasamba ndikokwera mtengo?
Anthu ambiri amaganiza kuti akasiya nyama amawononga kwambiri chakudya. Kudya zamasamba sikumakhudza kwambiri cheke chanu cha golosale. Kathy Green, Wogwirizanitsa Zopanga Zam'chigawo cha Mid-Atlantic ku Whole Food Markets, amapereka malangizo amomwe mungachepetsere mtengo wamasamba, zipatso ndi zakudya zina zamasamba:
Gulani chakudya mu nyengo. Mitengo ya masamba ndi zipatso imakhala yochepa kwambiri mu nyengo, komanso panthawiyi imakhala ndi zakudya zambiri.
Yesani musanagule. Nthawi zambiri ndinkafuna kuyesa chinthu chatsopano, koma ndinachoka chifukwa sindinkafuna kutaya ndalama ngati sindimakonda. Cathy akupereka lingaliro la kufunsa wogulitsayo chitsanzo. Ogulitsa ambiri sangakukaneni. Ogulitsa masamba ndi zipatso nthawi zambiri amakhala odziwa zambiri ndipo amatha kukuthandizani kusankha zokolola zakupsa (komanso kupangira njira yophikira).
kugula malonda. Mudzapulumutsa zambiri ngati mutagula zipatso ndi ndiwo zamasamba zambiri. Sungani zakudya zama protein ambiri monga quinoa ndi farro, ndipo yesani nyemba zouma ndi mtedza chifukwa zili ndi mapuloteni ambiri. Mukawona kugulitsa kwakukulu kwamasamba ndi zipatso kwanyengo, sungani, sendani ndikuundana kuti mudzagwiritse ntchito mtsogolo. Akaundana, pafupifupi zakudya zonse zimatayika.
Kodi njira yabwino yosinthira ku zakudya zamasamba ndi iti?
Yambani pang'onopang'ono. Mofanana ndi zakudya zamtundu uliwonse, zamasamba siziyenera kukhala zonse-kapena-palibe. Yambani kupanga chimodzi mwazakudya zanu kukhala zamasamba. Ndi bwino kuyamba kusintha ndi chakudya cham'mawa kapena chamasana. Njira ina ndikulowa nawo magulu ankhondo (ndinaphatikizansopo) a Meat Free Lolemba omwe atenga nawo gawo polonjeza kuti sadzadya nyama tsiku limodzi pa sabata.
Mukufuna kudzoza? Pali maphikidwe ambiri opanda nyama pa Pinterest, ndipo zambiri zothandiza zitha kupezeka mu Vegetarian Resource Group kapena Academy of Nutrition and Dietetics.
Zamasamba zitha kukhala zosavuta komanso zotsika mtengo. Yesani tsiku limodzi pa sabata kuti muyambe ndikuliona ngati ndalama paumoyo wanu wautali.