Masiku ano, veganism yakhala yotchuka kwambiri kuposa kale. Kuyambira 2008, chiwerengero cha vegans ku UK kokha chawonjezeka ndi 350%. Zomwe zimachititsa anthu kupita ku vegan ndizosiyanasiyana, koma chodziwika bwino ndi thanzi la nyama komanso chilengedwe.
Komabe, anthu ambiri amawona veganism ngati chakudya chopatsa thanzi. Kafukufuku akuwonetsa kuti kudya zakudya zamasamba zokonzedwa bwino ndi zathanzi, ndipo ngati mwakhala mukudya nyama ndi mkaka kwa moyo wanu wonse, kupita ku vegan kumatha kusintha kwambiri thupi lanu.
Masabata angapo oyambirira
Chinthu choyamba chomwe munthu wamagulu ang'onoang'ono angazindikire ndikuwonjezera mphamvu zomwe zimabwera chifukwa chodula nyama zophikidwa ndikudya zipatso zambiri, masamba, ndi mtedza. Zakudya izi zimakulitsa kuchuluka kwa mavitamini, mchere, ndi fiber, ndipo ngati mukukonzekera zakudya zanu pasadakhale, m'malo modalira zakudya zokonzedwa, mutha kusunga mphamvu zanu nthawi zonse.
Pambuyo pa milungu ingapo mutapewa zinthu zanyama, matumbo anu amatha kugwira ntchito bwino, koma kutupa pafupipafupi kumatheka. Izi ndichifukwa choti zakudya za vegan zimakhala ndi fiber komanso ma carbohydrate ambiri, zomwe zimawotcha ndipo zimatha kuyambitsa matenda am'mimba.
Ngati zakudya zanu za vegan zimaphatikizapo kuchuluka kwa zakudya zokonzedwa bwino komanso zakudya zama carbohydrate oyengedwa, mavuto a m'matumbo amatha kukhalapo, koma ngati zakudya zanu zikukonzekera bwino komanso moyenera, thupi lanu lidzasintha ndikukhazikika.
Patapita miyezi itatu kapena sikisi
Pambuyo pa miyezi ingapo yopita ku vegan, mutha kupeza kuti kuwonjezera kuchuluka kwa zipatso ndi ndiwo zamasamba ndikuchepetsa zakudya zomwe zakonzedwa kumathandizira kuthana ndi ziphuphu.
Komabe, panthaŵiyi, thupi lanu lingakhale litatha vitamini D, chifukwa magwero aakulu a vitamini D ndi nyama, nsomba, ndi mkaka. Vitamini D ndi wofunikira kuti mafupa, mano, ndi minofu ikhale yathanzi, ndipo kuperewera kwa vitamini D kungayambitse matenda a khansa, matenda a mtima, mutu waching'alang'ala, ndi kuvutika maganizo.
Tsoka ilo, kusowa kwa vitamini D sikudziwika nthawi zonse. Thupi limasunga vitamini D kwa miyezi iwiri yokha, koma izi zimadaliranso nthawi ya chaka, chifukwa thupi lingathe kupanga vitamini D kuchokera ku dzuwa. Ndikofunika kuwonetsetsa kuti mukudya zakudya zolimbitsa thupi zokwanira kapena kumwa zowonjezera, makamaka m'miyezi yozizira.
M'miyezi yowerengeka, zakudya zopatsa thanzi, zokhala ndi mchere wochepa, zophikidwa bwino za vegan zitha kukhala ndi zotsatira zabwino paumoyo wamtima komanso kuchepetsa chiopsezo cha matenda amtima, sitiroko, ndi matenda a shuga.
Zakudya monga chitsulo, zinki ndi kashiamu ndizochepa kwambiri pazakudya zamasamba, ndipo thupi limayamba kuzitenga kuchokera m'matumbo. Kusintha kwa thupi kungakhale kokwanira kupewa kuperewera, komanso kusowa kwa zinthu kumatha kudzazidwa ndi zakudya zowonjezera.
Miyezi isanu ndi umodzi mpaka zaka zingapo
Panthawi imeneyi, nkhokwe za thupi za vitamini B12 zitha kutha. Vitamini B12 ndi michere yofunika kuti magazi ndi maselo amitsempha azigwira bwino ntchito ndipo poyambilira amapezeka muzanyama zokha. Zizindikiro za kusowa kwa B12 zimaphatikizapo kupuma movutikira, kutopa, kukumbukira kukumbukira, komanso kumva kulasa m'manja ndi mapazi.
Kuperewera kwa B12 kumatetezedwa mosavuta ndikudya pafupipafupi zakudya zolimbitsa thupi kapena zowonjezera. Kupewa kusowa kwa vitaminiyi ndikofunikira kwambiri, chifukwa kumatha kunyalanyaza phindu lazakudya zamasamba ndikuwononga thanzi.
Pambuyo pazaka zingapo za moyo wamasamba, kusintha kumayamba kuchitika ngakhale m'mafupa. Mafupa athu ndi nkhokwe ya mchere, ndipo tikhoza kulimbitsa ndi kashiamu kuchokera ku zakudya zathu mpaka zaka 30, koma kenako mafupa amataya mphamvu zawo zogwiritsa ntchito mchere, choncho kupeza calcium yokwanira ali wamng'ono n'kofunika kwambiri.
Titakwanitsa zaka 30, matupi athu amayamba kutulutsa kashiamu m’mafupa kuti agwiritsidwe ntchito m’thupi, ndipo ngati sitiwonjezeranso kashiamu m’mwazi mwa kudya zakudya zolimbitsidwa nazo, kupereŵerako kudzadzazidwa ndi kashiamu kuchokera m’mafupa, kuchititsa iwo kukhala brittle.
Kuperewera kwa kashiamu kumawonedwa m'zakudya zambiri, ndipo, malinga ndi ziwerengero, ndi 30% mwayi wokhala ndi zothyoka kuposa odya nyama. Ndikofunika kulingalira kuti calcium yochokera ku zomera imakhala yovuta kwambiri kuti thupi litenge, choncho tikulimbikitsidwa kudya zakudya zowonjezera kapena zakudya zambiri zokhala ndi calcium.
Kusamala ndikofunikira ngati mukhala ndi moyo wamasamba ndikusamalira thanzi lanu. Zakudya zabwino za vegan mosakayikira zimapindulitsa thanzi lanu. Ngati simusamala za zakudya zanu, mutha kuyembekezera zotsatira zosasangalatsa zomwe zidzadetsa moyo wanu. Mwamwayi, pali zinthu zambiri zokoma, zosiyanasiyana, komanso zathanzi pamsika lero zomwe zipangitsa kupita ku vegan kukhala chisangalalo.