Monga ma vegans, timachepetsa kukhudzidwa kwachindunji kwa matenda a nyama, matenda odziwika komanso osadziwika. Pakhala pali anthu opitilira 100 omwe amwalira chifukwa chodya nyama ya ng'ombe yokhala ndi spongiform encephalopathy, ndipo palibe amene akudziwa kuti ndi zingati zomwe zidzapezeke m'tsogolomu. Pokhapokha ngati matenda amisala a ng'ombe atakhala amodzi mwa miliri yayikulu kwambiri yazaumoyo wa anthu m'zaka za zana la 21, ingokhala nkhani yamwayi.
Zakudya zamasamba zimakonda kwambiri chifukwa chokhala ndi mafuta ochepa kwambiri, zomwe zimapangitsa kuti cholesterol ikhale yotsika. Cholesterol okwera ndiye chiwopsezo chachikulu cha matenda amtima. Kutsitsa mafuta a kolesterolini kungachepetse kufa kwa anthu onse pochepetsa chiopsezo cha matenda a mtima. Kuwonjezeka kothekera kwautali wa moyo ndikofunikira.
Kukhala vegan kumapangitsa anthu kugwiritsa ntchito nthaka yocheperako popanga chakudya, kumasula nthaka kwa mitengo ndi mbewu zamphamvu kuti achepetse kutentha kwa dziko ndikupereka malo okhala kwa mitundu ina yambiri yomwe timagawana nawo dziko lapansi. Kusamala zamasamba kumathandizira ku thanzi la anthu, nyama ndi dziko lonse lapansi. Ma vegans onse ayenera kunyadira izi.
Zakudya zamasamba zimakhala ndi kuthekera kwakukulu kothandizira moyo wautali, wathanzi komanso wokhutiritsa, koma zakudya zopanda thanzi sizingalimbikitse thanzi labwino. Si zachilendo kuti anthu omwe amapita ku vegan samamva momwe amayembekezera ndikuthamangira ku omnivore kapena lacto-ovo zakudya.
Nthawi zambiri anthuwa anali kutsatira zakudya zomwe sizinali bwino zomwe zingathe kusintha mosavuta powonjezera zakudya zoyenera zochokera ku zomera. Chifukwa chake, ndikofunikira kuti nkhani zazikulu zazakudya zizifotokozedwa momveka bwino kuti ma vegans athe kukonzekera zakudya zomwe zimalimbikitsa thanzi pagawo lililonse la moyo. Thanzi labwino la nyama zakutchire likhoza kulimbikitsa ena kuti akhale opanda nyama - ichi ndiye chinsinsi chothetsera nkhanza za nyama.
Zambiri za sayansi yazakudya zamakono zimayang'ana pa thanzi la omnivores, kotero zomwe zapeza ndi zomaliza zimafuna kutanthauzira kwina ngati zingakhale zothandiza kwa odya nyama. Mauthenga ena safunikira kumasulira. Mbewu zonse ndi mtedza ndi zabwino pa thanzi. Vitamini C ndi wabwino kwa inu. Idyani zipatso ndi ndiwo zamasamba zambiri. Zonsezi ndi uthenga wabwino kwa omwe amadya nyama.
Malangizo ena asayansi sakuwoneka kuti akugwira ntchito makamaka kwa vegans, kapena amatsutsana ndi mfundo za veganism. "Folic acid imalepheretsa kubadwa kwa mwana komanso imathandizira thanzi la mtima." Koma kodi zamasamba sizipeza folic acid wambiri kuchokera ku masamba ndi nyemba? "Idyani nsomba, makamaka nsomba zamafuta, kuti mukhale ndi mafuta omega-3 athanzi." Kodi zakudya zamasamba sizingakhale zathanzi? Muzochitika zonsezi, pali uthenga wabwino komanso wothandiza kwa vegan, koma tiyenera kukumba mozama.
Kupatsidwa folic acid kumalepheretsa kubadwa kobadwa nako komanso kumathandizira thanzi la mtima. Imachita izi pochepetsa kuchuluka kwa mankhwala oopsa omwe amatchedwa homocysteine. Ma vegans amakonda kudya mopitilira muyeso wa folic acid. Ma vegans amakonda zakudya zosakonzedwa, kuphatikiza masamba obiriwira ndi nyemba, motero amapeza folic acid yambiri.
Komabe, ma vegans apezeka kuti ali ndi ma homocysteine ochuluka kuposa odya nyama. Mu vegans omwe satenga B 12 ndi zakudya zolimbitsa thupi kapena zowonjezera, milingo yotsika ya B 12 ndiyomwe imayambitsa homocysteine. Choncho, ndikofunika kuti tizilombo toyambitsa matenda titenge B 12 yokwanira. Pafupifupi 5 mpaka 10 mcg pa tsiku la B 12 ndi yokwanira kuchepetsa mlingo wa homocysteine ndi kuchepetsa chiopsezo cha kubadwa kwa homocysteine ndi matenda a mtima.
Mlingo uwu ndi wochuluka kuposa zomwe zimafunika kuti tipewe zizindikiro zapamwamba za kuchepa kwa magazi m'thupi ndi mavuto a dongosolo lamanjenje. 5mcg ya vitamini B12 imatha kupezeka mosavuta kuchokera ku yisiti yazakudya ndi zakudya zolimbitsa thupi za B12 kapena zowonjezera. Mapiritsi ambiri a B12 amakhala ndi ma micrograms opitilira 10. Piritsi ikhoza kugawidwa kuti ipereke mlingo wofunikira tsiku ndi tsiku pamtengo wotsika. Kutenga piritsi limodzi lapamwamba kamodzi pa sabata kudzakhala ndi zotsatira zoipa kwambiri, chifukwa B12 yocheperako idzatengedwa ndi thupi.
Ndiye kodi mafuta a nsomba ndi ofunikira kuti mupeze omega-3 fatty acids? Nkhani yabwino ndi yakuti zomera zimakhalanso ndi omega-3 fatty acids. Kuonjezera apo, omega-3s opangidwa ndi zomera, osati mafuta a nsomba omega-3s, adapezeka kuti ndi njira yabwino kwambiri yopewera kuyambiranso kwa matenda a mtima. Mlingo watsiku ndi tsiku wamafuta ofunikira a omega-3 umapezeka mu supuni ya tiyi yamafuta a flaxseed. Kufa pakati pa anthu ochepera zaka 60 omwe amagwiritsa ntchito kumachepetsedwa ndi 70%, makamaka chifukwa cha kuchepa kwa chiwerengero cha matenda a mtima. Matenda a khansa nawonso akuchepa.
Nkhani yoyipa ndiyakuti kudya kwambiri kwa omega-6 fatty acid, linoleic acid, kumasokoneza mayamwidwe a omega-3 fatty acids omwe thupi lanu limafunikira. Ma vegan amadya omega-6s kuposa omnivores (kuwirikiza katatu). Ma vegans angapindule pochepetsa kudya kwa omega-6 fatty acids pokonda mafuta a azitona, ma hazelnuts, amondi, ma cashews ndi ma avocados ndikuchepetsa mpendadzuwa, safflower, chimanga ndi mafuta a sesame. Ma vegans ayenera kuonjezera kudya kwa omega-3. Supuni imodzi yamafuta a flaxseed patsiku imapereka omega-3s oyenerera. Masamba obiriwira ndi nyemba ndi magwero abwino a omega-3s.
Palinso zakudya zina zinayi zofunika kuzitchula mwapadera. Kuperewera kwa ayodini ndizomwe zimayambitsa kutsika kwa IQ padziko lonse lapansi ndipo zimatha kukhala ndi zotsatira zoyipa kwambiri kwa ana osakwana chaka chimodzi komanso asanabadwe. Kuperewera kwa ayodini kumapangitsanso kuti chithokomiro chisagwire ntchito bwino, zomwe zingayambitse matenda ambiri m’tsogolo.
North America ikuyesera kupewa kusowa kwa ayodini pogwiritsa ntchito mchere wokhala ndi ayodini. UK ndi Ireland amadalira ayodini mu mkaka, omwe ali ndi ayodini omwe amachulukitsidwa ndi ma iodized mu chakudya cha ziweto. Mlingo woyenera wa ayodini ndi 150 mcg patsiku; amayi apakati ndi oyamwitsa amafunikira ayodini wambiri. Kudya kwambiri ayodini kumatha kukhala ndi zotsatira zoyipa, kotero kuti kudya bwino kumakhala pakati pa 150 ndi 300 ma micrograms a ayodini patsiku. Zanyama zimatha kupeza ayodini kuchokera ku zowonjezera kapena kelp. Tsoka ilo, kuchuluka kwa ayodini m'mitundu yambiri ya algae ndi yosiyana kwambiri, kotero kuti ndi mitundu yochepa chabe yomwe imachokera ku ayodini. Mwala wa bulauni (kombu) uli ndi ayodini wambiri. Osachepera kawiri pa sabata, muyenera kudya zakudya zomwe zili ndi ayodini.
Selenium imasowanso zakudya zamasamba. Selenium imathandiza kwambiri chitetezo chamthupi ndipo imakhala ndi mphamvu zolimbana ndi khansa. Wanyama amafunikira ma micrograms 40-50 a selenium patsiku. Pafupifupi 200 mcg ya selenium patsiku ndiyofunikira kuti mupewe khansa. Kudya kwa selenium mu Mlingo wopitilira 400 mcg patsiku ndikosayenera. Mtedza umodzi wa ku Brazil uli ndi ma micrograms pafupifupi 70 a selenium, motero mtedza wina wa ku Brazil tsiku lililonse umakupulumutsa ku kusowa kwa selenium. Mtedza wa ku Brazil umakhalanso ndi radium ndi barium pang'ono. Ndizopanda thanzi, koma zowonjezera za vegan selenium zimapezeka mosavuta kwa iwo omwe amakonda njira ina.
Vitamini D yomwe imapezeka kuchokera ku kuwala kwa dzuwa ikhoza kusungidwa m'thupi kwa miyezi ingapo, koma m'mayiko monga UK, palibe dzuwa lokwanira kupanga vitamini D kuyambira October mpaka February, zomwe zimapangitsa kusowa kwa vitamini D. Izi zimagwira ntchito kwa zinyama zonse; omwe satenga zakudya zolimbitsa thupi kapena zowonjezera. Ichi ndi chifukwa chachikulu chodetsa nkhawa, chakudya chamagulu m'nyengo yozizira sichitha kukhala ndi thanzi la mafupa, makamaka ngati kudya kwa calcium sikukwanira.
Kuchepa kwa vitamini D kumawonjezera chiopsezo cha matenda a autoimmune ndi khansa, ngakhale izi sizinatsimikizidwebe. Vegan ayenera kutenga pafupifupi ma micrograms 5 a vitamini D 2 (ergocalciferol) patsiku kuyambira Okutobala mpaka February (D 3 amachokera ku ubweya wa nkhosa) kapena kutenga tchuthi chachisanu ndikupita kumwera kuti awonjezere kuchuluka kwa vitamini D mwachilengedwe. Anyama akale omwe sakupeza kuwala kwa dzuwa angafunike 15 mcg patsiku. Vitamini D2 imapezeka kuchokera ku zakudya zolimbitsa thupi.
Calcium ndi chakudya chomwe chimatsutsana ndi anthu omwe amadya nyama chifukwa cha kulimbikira komanso kulephera kwa makampani a mkaka kuti tikhulupirire kuti mkaka ndiye gwero labwino kwambiri la calcium ku thanzi la mafupa. Ndipotu, zaka mamiliyoni ambiri za chisinthiko, makolo athu adapeza calcium yambiri kuchokera ku zakudya zakutchire.
Mwamwayi, zomera zambiri zakutchire sizipezeka mosavuta, ndipo zakudya zamakono zamakono zimakhala ndi calcium yochepa kwambiri, komanso zakudya zina zofunika kwambiri monga potaziyamu, magnesium, ndi vitamini C. Vitamini C, potaziyamu, ndi magnesium ndizofunikira pa thanzi. kuphatikizapo thanzi la mafupa athu.
Kodi munthu amafunikira calcium yochuluka bwanji? Izi ndizokayikitsa, koma madyedwe oyenera sangakhale ochepera 800 mg patsiku kwa akulu, komanso kupitilira 1300 mg patsiku kwa achinyamata pakukula kwakukulu. Umboni wa sayansi umasonyeza kuti calcium imadya pamwamba pa 2000 mg patsiku ikhoza kukhala ndi zotsatira zowononga pa kuyamwa kwa magnesium, makamaka ngati zakudya zimakhalanso ndi phosphorous.
Zakudya zamkaka zokonzedwa monga tchizi sizomwe zimapatsa kashiamu wabwino kwambiri poyerekeza ndi masamba obiriwira obiriwira chifukwa ali ndi sodium yambiri, yomwe imawonjezera calcium leaching kuchokera m'thupi. Mkaka wopangidwa ndi Retinol umapangidwa ku Sweden, USA ndi mayiko ena. Pali umboni wochuluka wosonyeza kuti Retinol imathandizira kutayika kwa mafupa kwa okalamba ndipo ikhoza kugwirizanitsidwa ndi chiwerengero cha osteoporosis ku Sweden ndi Norway.
Anthu amene amadya zakudya zokhala ndi kashiamu wambiri sakhala ndi mavuto amenewa. Masamba obiriwira obiriwira okhala ndi calcium ndi masamba a masika, kabichi, masamba a mpiru, sipinachi, rhubarb, masamba a beet. Mkaka wa soya wokhala ndi calcium uli ndi pafupifupi 300 mg wa calcium pa galasi. Zomwe zili pamwambazi sizovuta kuzikwaniritsa. Tisaiwale kuti zakudya ndi mbali imodzi yokha ya kulimbikitsa thanzi. Muyenera kugwiritsa ntchito mphamvu zanu pa zinthu zofunika kwambiri kwa inu, pocheza ndi anzanu ndi achibale, kuchita masewera olimbitsa thupi nthawi zonse. Kupuma kokwanira n’kofunikanso.