Vegetarianism ndi veganism
 

Kwa aliyense wa ife, lingaliro ili liri ndi tanthauzo lake. Ena amatsata zakudya zamasamba zosagwirizana ndi malingaliro ndi malingaliro, ena - pazifukwa zathanzi, ena mwanjira imeneyi amayesetsa kukhalabe ndi chithunzi kapena kungotsatira mayendedwe apamwamba.

Ngakhale akatswiri sapereka kutanthauzira kosadziwika bwino. Komabe, ndizowona kuti kudya zamasamba ndi njira yazakudya yomwe imapatula kapena kuchepetsa kudya kwa nyama. Moyo woterewu uyenera kuchitidwa mosamala, mosamala, komanso kudziwa ndikutsata malamulo oyambira kuti zakudya zamasamba zizikhala ndi thanzi labwino, ndipo sizikuwononga.

Pali mitundu itatu yayikulu ya zamasamba:

  • veganism - Zakudya zamasamba zokhwima kwambiri, momwe nyama zamitundu yonse zimachotsedwa: nyama, nsomba, nsomba zam'madzi; ngakhale mazira, mkaka ndi zina za mkaka sizigwiritsidwa ntchito, ndipo nthawi zambiri uchi; odya zamasamba zotere amatchedwanso zamasamba kapena zamasamba.
  • malowa - zamasamba, zakudya zomwe zimaphatikizapo mkaka, komanso mkaka;
  • lacto-zamasamba - zamasamba, zomwe zimalola, kuwonjezera pa zokolola, komanso mkaka ndi mazira a nkhuku.

Ubwino Wodyera Masamba

Lacto-vegetarianism ndi lacto-ovegetarianism sizikutsutsana ndi zomwe zimayambira pazakudya zopatsa thanzi. Ngati mugwiritsa ntchito zakudya zingapo zamasamba zofunikira pa maloboti abwinobwino amthupi, ndiye kuti zamasamba zitha kukhala zothandiza kwambiri. Chakudya chodyera chochepa kwambiri chimathandiza kuchepetsa thupi, komanso atherosclerosis, matumbo a m'mimba ndi kudzimbidwa, gout, miyala ya impso, makamaka ukalamba. Zakudya zama vegans zimachotsa kwathunthu mafuta acid ndi cholesterol, chifukwa chake kudya kumathandizira njira zodzitetezera ku atherosclerosis ndi matenda ena, koma ngati mavitamini ndi mchere amagwiritsidwa ntchito kuphatikiza chakudya.

 

Zovuta paumoyo

Ndi zakudya zamasamba, thupi limadzaza ndi michere ndi mavitamini, kuphatikizapo: chakudya, omega-6 fatty acids, fiber, carotenoids, folic acid, vitamini E, ndi zina. zidulo, cholesterol ndi mapuloteni ochokera kuzakudya zopangidwa ndi mbewu.

Zotsatira zamaphunziro akulu kwambiri zatsimikizira kuti matenda ndi matenda osiyanasiyana amapezeka kawirikawiri pakati pa zamasamba:

  • Mwa odyetsa omwe amadya zakudya zopitilira zaka zisanu, pali odwala ochepera 24% omwe ali ndi matenda amtima.
  • Kuthamanga kwa magazi kwa omwe amadya zamasamba ndikotsika kwambiri poyerekeza ndi omwe samadya zamasamba, chifukwa chake kuthamanga kwa magazi ndi zina zomwe zimayambitsa kusintha kwadzidzidzi kwa kuthamanga kwa magazi ndizochepa pakati pawo.
  • Zapezeka kuti osadya nyama sangatengere mitundu ingapo ya khansa kupatula khansa ya m'matumbo.
  • Zakudya zamasamba ndi zamasamba zimachepetsa kwambiri chiopsezo chokhala ndi matenda a shuga a mtundu wa XNUMX. Kudya zamasamba kumagwirizananso ndi kuchepa kwa matenda amadzimadzi, zovuta zosiyanasiyana zomwe zimayambitsa matenda amtima ndi matenda ashuga.
  • Zakudya zamasamba zitha kuthana ndi kunenepa kwambiri. Anthu onenepa kwambiri amapezeka kawirikawiri pakati pa osadya nyama.
  • Mwa odyetsa osakhwima, mathithi amphongo amapezeka 30%, ndipo vegans ndi 40% yocheperako poyerekeza ndi anthu omwe amaphatikiza 100 g ya nyama pazakudya zawo za tsiku ndi tsiku.
  • Diverticulosis imachitika 31% pafupipafupi mwa osadya nyama.
  • Kusala kudya, pambuyo pa zakudya zamasamba, kumawathandiza kwambiri pa matenda a nyamakazi.
  • Zakudya zamasamba zimathandizira kukhazikika kwamikodzo ndi magazi, ndikuthandizira kuchiza matenda a impso.

Zovuta paumoyo wamaganizidwe ndi chiyembekezo cha moyo

  • Olima zamasamba ali ndi mkhalidwe wabwino komanso wosakhazikika kuposa omwe si ndiwo zamasamba.
  • Kuletsa kwathunthu kapena pang'ono pang'ono kwakumwa kwa nyama kumathandizira kukulitsa kwakukulu kwa chiyembekezo cha moyo. Kutsata zakudya zamasamba kwa zaka 20 kapena kupitilira apo kumatha kukulitsa moyo wazaka pafupifupi 3,6.

Malangizo Oyambira a Zamasamba

  1. 1 Ndi bwino kumamatira ku zakudya zamasamba ochepa kwambiri, chifukwa nyama zina zimakhala zofunikira kuti thupi liziyenda bwino.
  2. 2 Kutengera kusadya nyama mwamphamvu, muyenera kuphatikiza pazakudya zofunikira monga mapuloteni, mafuta, komanso ma multivitamini ndi zakudya zokhala ndi mavitamini ndi michere yambiri.
  3. 3 Pakati pa mimba, kuyamwitsa ndi kuphunzitsa ana zamasamba, m'pofunika kulabadira kuti thupi la mayi ndi mwana limafunikiranso chakudya choyambira nyama. Kunyalanyaza izi kumatha kubweretsa zovuta zoyipa.
  4. 4 Kuphatikizidwa pazakudya zamasamba okhwima ndi mungu mulimonse momwe zingapangire thupi mavitamini ndi michere yonse.

Osintha zinthu zofunika

  • mapuloteni - zitha kupezeka ku nyemba, sipinachi, kolifulawa, ndi tirigu;
  • mafuta - muli mafuta osiyanasiyana azamasamba: maolivi, linseed, mpendadzuwa, hemp, kokonati, kotoni, mtedza, ndi zina.;
  • chitsulo - kuchuluka komwe kumafunikira kumapezeka mtedza, mbewu, nyemba ndi masamba obiriwira;
  • calcium ndi zinc - atha kupezeka kuchokera ku mkaka, komanso masamba a masamba obiriwira obiriwira, makamaka kale, cress, mbewu, Brazil ndi, zipatso zouma ndi tofu;
  • omega-3 mafuta acids - magwero ake ndi mbewu za fulakesi, mtedza wosiyanasiyana, nyemba ndi mbewu;
  • vitamini D - thupi limadzaza ndi kuwala kwa dzuwa, komanso zinthu monga yisiti,, parsley, nyongolosi ya tirigu, yolk ya dzira.

Zowopsa za zamasamba

Ngati simulemekeza zakudya zanu ndikuphonya zinthu zofunika kwambiri pamoyo wamasamba, ndiye kuti izi zimawopsa. Nthawi zambiri, osadya nyama amakhala ndi vuto la ,, protein, omega-3 fatty acids ,, mavitamini, ndi zina zambiri.

Mwayi wamatenda omwe ali ndi zamasamba okhwima

  • Kuperewera kwa mavitamini D ndi B12 m'thupi kumabweretsa mavuto am'magazi am'magazi, komanso kusokonekera kwamanjenje.
  • Ndikusowa kwa ma amino acid ndi mavitamini ena (makamaka vitamini D), kukula ndi kukula kwa mwanayo kumasokonezeka (ngakhale mwana akadali m'mimba mwa mayi), zomwe zimabweretsa matenda am'mimba, kuchepa magazi ndi matenda ena okhudzana ndi kunyozeka. Ndikusowa kwa zinthu zomwezo mwa akulu, mano ndi tsitsi zimayamba kutuluka, ndipo mafupa amakhala osalimba.
  • Mukakana mkaka, thupi lilibe vitamini yokwanira.
  • Kupanda zinthu zomwe zili ndi zinthu zanyama zokha kungayambitse, kumayambitsa kuchepa kwa minofu ndi matenda a mafupa.
  • Ngakhale calcium, mkuwa, chitsulo ndi zinki zitha kupezeka pazakudya zopangidwa kuchokera kuzomera, kugaya kwawo kumatha kutsika kwambiri.
  • Zakudya zamasamba zokha sizingathe kupatsa thupi kuchuluka kofunikira kwa calcium yopezeka kwa azimayi otha msinkhu, komanso okalamba ndi othamanga. Pa nthawi imodzimodziyo, pali chiopsezo chachikulu chokhala ndi matenda otupa mafupa.

Werengani komanso zamagetsi ena:

Siyani Mumakonda