Kafukufuku wambiri watsimikizira kale kuti veganism imatha kutipulumutsa ku matenda osatha monga mtundu wa 2 shuga. Kuphatikiza pazabwino pazakudya zopatsa thanzi, moyo wopanda nkhanza wotengera nyama komanso kudzipereka kuti muchepetse kuwonongeka kwa chilengedwe umakhala ndi zotsatira zabwino pa kudzikonda kwathu.
Koma ngakhale veganism ndiyo njira yabwino kwambiri yosinthira zakudya zilizonse, kudya zakudya zokhala ndi mbewu si chitsimikizo cha XNUMX% cha thanzi! Pali zovuta zina m'njira, zomwe ngakhale omwe akhala osadya nyama kwa chaka choposa nthawi zina amakumana nazo.
Akatswiri amawonetsa zolakwika 4 zomwe zimakonda kupewedwa kuti musasokoneze moyo wanu mosadziwa.
1. Ganizirani Zanyama Zanyama Sadzadwala
M’zaka za m’ma 1970, chochitika chophunzitsa chinachitika m’dziko la maseŵera othamanga. Wolemba mabuku wogulitsidwa kwambiri komanso wothamanga kwambiri Jim Fix, wazaka 52, adagwa mwadzidzidzi atamwalira tsiku lililonse. Monga momwe autopsy yasonyezera, wothamangayo anafa ndi kulephera kwa mtima kwapang'onopang'ono. Panthawi imodzimodziyo, Fix nthawi zambiri ankanena kuti akhoza kudya chilichonse chimene akufuna - sizinali zopanda pake kuti adathamanga makilomita ambiri m'moyo wake.
Vegans amatha kugwera mumsampha womwewo. Kutsika kwa matenda osachiritsika m'ma vegan sikutanthauza kuti atuluka m'malo owopsa! Ma vegans amathanso kuyambitsa matenda monga khansa, matenda amtima, shuga, dementia, ndi zovuta zina zazikulu. Kuphatikiza apo, anthu ambiri omwe sadya nyama akhala akudya nyama kwa zaka zambiri m'mbuyomu, zomwe zikutanthauza kuti matenda ena ayamba kale m'matupi awo. Monga wina aliyense, ma vegans amafunika kuyezetsa pafupipafupi ndikuwunika kuti adziwe kupezeka kwa matenda munthawi yake ndikuletsa kukula kwawo.
Ndikofunikiranso kukumbukira kuti kudya zakudya zamagulu ochepa sikungakupangitseni kukhala ndi thanzi labwino ngati mudya zakudya zambiri zokonzedwanso zomwe zili ndi mafuta ambiri, mafuta a trans, shuga, ndi mchere.
2. Osamalimbikira kukhala ndi moyo wathanzi
Zakudya zokhala ndi organic ndi zomera, zokhala ndi mafuta ochepa ndi zosankha zathanzi, koma ndi gawo chabe la moyo wathanzi.
Omwe akuyang'ana kuti akhale athanzi ayenera kuwonjezera masewera olimbitsa thupi pazochitika zawo, komanso kusiya kusuta.
Kugona nthawi zonse kwa maola 8 usiku kudzachepetsa kwambiri chiopsezo chokhala ndi matenda a mtima poyerekeza ndi omwe amagona maola osachepera asanu.
Kuyesetsa kwanu kumamatira ku zakudya zoyenera za vegan kumatha kudzutsa ndemanga zosatha kuchokera kwa anzanu, abale, ndi abwenzi. Izi zitha kuyambitsa kupsinjika kwakukulu, ndikuthana nazo, yesetsani kuchita bwino kupuma, yoga, kapena zosangalatsa zachitukuko monga kusewera nyimbo.
3. Osamwa mavitamini
Zowona zachipatala zikuwonetsa kuti nyama zamasamba nthawi zambiri zimakhala zopanda ayironi, ayodini, taurine, mavitamini B12, D, K, ndi omega-3. Kuti zakudya za vegan zikhale zathanzi, ndikofunikira kukumbukira kupeza zakudya izi.
Mutha kupeza kuchuluka kwa omega-3 komwe mukufunikira podya supuni ziwiri za mbewu za fulakesi ndi zitsamba, mtedza ndi mbewu za chia tsiku lililonse. Udzu wa m'nyanja ndi nori ukhoza kukhala gwero la ayodini. Mitundu ina ya bowa ndi mkaka wa ku zomera uli ndi vitamini D wochuluka. Sipinachi, tofu, nyemba, mphodza, ndi njere za mpendadzuwa ndi magwero abwino a ayironi.
Ngati simukupeza mavitamini okwanira pazakudya zanu, ganizirani kugwiritsa ntchito zowonjezera za vegan. Ndipo kuti muwonetsetse kuti mukupeza zakudya zokwanira, onetsetsani kuti mukuyezetsa magazi nthawi ndi nthawi kuti mudziwe kuchuluka kwa mavitamini.
4. Lingalirani chinthu chilichonse chotchedwa "vegan" chothandiza
Mwachiwonekere broccoli, mbatata, nyemba, ndi zina zotero ndi zakudya zodzaza ndi thanzi labwino (ndipo mwachiyembekezo zimakula popanda mankhwala a mafakitale). Zomwe sizinganenedwe zazinthu zomwe zatsirizidwa zomwe zimaperekedwa kwa ife mwachangu ndi opanga - simungayembekeze phindu la thanzi kuchokera kwa iwo.
Kudya pa soda, tchipisi, ndi zakudya zamasamba zingakhale zokoma, koma ndizotalikirana ndi kudya bwino.
Msampha wina wa vegans ndi mbewu zokonzedwa, zomwe nthawi zambiri zimagwiritsidwa ntchito mu makeke, muffins, mikate, ndi zinthu zina zophikidwa, mosiyana ndi 100% mbewu zonse, zomwe zimakhala zathanzi.
Sizimakhala zowawa kutenga kamphindi kuti muwerenge zosakaniza za mankhwala musanagule ndikudya!