Vegan Kubata: Chikafu cheVegan Chine Hutano Panguva Yepamuviri? Chinyorwa Chezvikafu Zvekudya Uye Kunzvenga

Mazita Akanakisa Evana

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Iwo mabhenefiti ekushandura vegan akawanda mukuwedzera kune ayo anobatsira nharaunda nemhuka, veganism inobatsira kune hutano hwako hwese. Chaizvoizvo, veganism iri kubvisa kushandiswa kwezvigadzirwa zvemhuka, kunyanya kubva mukudya. Vegan inorega kudya zvigadzirwa zvemukaka, mazai, nyama, huchi nezvimwe, senzira yekudzivirira 'hutsinye' hunopihwa mhuka.

Mishumo yazvino inoratidza kuti huwandu hwevakadzi (vasiri vegan) vanosarudza kuenda vegan (tevera chikafu chevhegan) chiri kuramba chichiwedzera. Saka, zvine hutano here kutevera vegan chikafu kana iwe uri nepamuviri? Kana zvirizvo, zvine hutano sei pane kugara uchiita nyama-yakavakirwa kana kudya kwemiriwo?

Verenga nezve Vegan Kubata pano.

Zvakanakira Vegan Kudya Panguva Yekubata

Izvo zvakakosha kuti uve nechikafu chine hutano panguva yako yepamuviri sezvo iwe uchida mamwe manyutriki nemapuroteni kupfuura nakare kose. Nyanzvi dzinoti mukadzi ane nhumbu anofanirwa kudya mapuroteni mavitamini uye zvicherwa, mhando dzakanaka dzemafuta, dzakaomarara makabhohaidhiretsi, faibha uye zvinwiwa - izvo zvinodyiwa nevegan [1] [piri] .

Chinhu chimwe icho chikafu chevegan chisingakwanise kupa zvigadzirwa zvemukaka, izvo zvine mhando mbiri dzemhando yepamusoro mapuroteni, casinini uye whey - ese ari maviri asiri vegan. Nekudaro, mamwe mapuroteni akapfuma uye calcium chikafu mune vegan chikafu chinogona kubatsira neizvi.

Kudya kwevegan kwagara kuchitsoropodzwa nekuti kunowanzo kuve kwakaderera muzvivakwa zvakaita vhitamini B12, mafuta omega-3, simbi, ayodini, calcium, uye zinc (yakakosha panguva yekuzvitakura) [3] . Uye kushomeka kweizvi zvinovaka muviri kunogona kukonzera kunetsekana kwekuzvitakura, amai vasina hutano uye hutano hwevacheche uye, chokwadika, kushomeka kwehutano [4] .

Nekudaro, nyanzvi dzinotaura kuti haufanire kungorerutsa kudya kwevegan kwakadaro nekuti vakadzi vegan vanogona kuve nenjodzi yakaderera yekusununguka kwekusununguka, C-chikamu kuburitsa, uye kufa kwemadzimai kana kwevecheche, uye izvi ichokwadi [5] [6] .

Pamusoro peizvi, nyanzvi dzinoti vakadzi vanotevera kudya kwevegan kazhinji havana njodzi huru yekuzvitakura kupfuura vakadzi vasingadaro. Nekudaro, chikafu chakaringana vegan chikafu chinoonekwa sechakachengeteka kwenguva dzese dzehupenyu, kusanganisira nhumbu, uye zvese zvinotora kuronga zvine hungwaru, uchitungamirwa neyeanodya uye chiremba wako [7] .

Heano mamwe masainzi-anoratidzwa mabhenefiti eiyo vegan chikafu panguva yekuzvitakura:

• Zvidyarwa-zvinodyiwa zvinowanzo kuve zvakapfuma mufibre asi zvakaderera mushuga nemafuta, zvinodzivirira kubva kuchikadzi cheshuga kana huwandu hweshuga yeropa panguva yepamuviri [8] .
• Kudya kwevegan kunodzivirira kuwanda kwehuremu panguva yekuzvitakura.
• Iyo yakakwira fiber inowanikwa mune vegan chikafu inogona kuchengetedza preeclampsia (inokonzerwa nekukwira kweropa BP panguva yekuzvitakura) [9] .
• Zvimwe zvidzidzo zvakaratidza kuti kutevera kudya kwevegan panguva yekuzvitakura kunogona kubatsira kudzivirira kukuvara kweDNA uye kudzikisira njodzi yemwana wako yezvimwe zvinhu zvekuvandudza. [10] [gumi neimwe] .

Kudya kweVegan Kunobatsira Panguva Yepamuviri? Vegan Zvitubu Zvezvakakosha Nutrients Panguva Yepamuviri

Ndichiri kuratidza mabhenefiti ekutevera vegan chikafu panguva yekuzvitakura, zvakakoshawo kupenya mwenje pane ayo ekudzikira futi - saka iwe unogona kusarudza zvinoenderana zvichibva pane izvo chokwadi. Sezvo chikafu chevegan chisina zvachose zvigadzirwa zvemhuka, chinoshaya zvimwe zvinovaka muviri, izvo, kana zvikasabhadharwa, zvinogona kukuvadza mai pamwe nehutano hwemwana.

Chikafu chevegan hachina / chine mashoma masosi eanotevera manyuturu:

• Vhitamini D : Kukwana kwakaringana kunogona kuwedzera njodzi yako yepreeclampsia, huremu hwekuzvarwa, uye kusununguka. Vegan sosi yevhitamini D ndeye howa, yakasimbiswa jisi reorenji, zviyo, mukaka we soy, mukaka wemupunga uye mukaka weamondi [12] . Uye, hongu, yakawanda yezuva.
• Iron : Kunyange paine zvakawanda zvegan vegan chikafu sosi senzungu, tofu, sipinashi, bhinzi uye Swiss chard, zvidzidzo zvakaratidza kuti muviri wako hautore isiri-heme simbi kubva kuzvikafu zvezvirimwa sezvinoita heme iron mune zvigadzirwa zvemhuka. Tarira : Heme simbi inowanikwa chete munyama, huku, hove, uye hove, saka heme simbi ndiyo mhando yesimbi inouya kubva kumapuroteni emhuka mukudya kwedu. Isina-heme simbi inowanikwa mune zvinodyarwa-zvinodyiwa senge zviyo, bhinzi, miriwo, michero, nzungu, uye mhodzi [13] .
• Vhitamini B12 : Zvizhinji zvekudya zvevegan zvinoshaya vhitamini B12, izvo zvinogona kuwedzera njodzi yako yekuparara, gestational chirwere cheshuga, kuberekwa kwekutanga, uye kukanganisa. [14] . Kudyara-kwakavakirwa kana vegan sosi yevhitamini B12 inosanganisira mbiriso yekudya, mukaka wemiti wakasimbiswa (soy, almond, coconut, mupunga), tempeh, yakasimbiswa zviyo zvemangwanani, algae / gungwa uye howa.
• Omega-3 mafuta : Iyi yakakosha panguva yekuzvitakura, uye mavegans anowanzove neakaderera eropa mazinga eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA), iwo maviri omega-3 akakosha kumeso emwana wako, huropi, uye huta hurongwa [gumi neshanu] . Vegan sosi ye omega-3 mafuta ndeye chia mhodzi, Brussels inomera, algal oiri (yakatorwa kubva kune algae), hemp mbeu, walnuts, flaxseeds uye perilla mafuta.
• Mapuroteni : Kudya kwakakwana kweprotein kunogona kudzora kukura uye kukura kwemwana wako. Ipo vegan chikafu chakapfuma muprotein, senge seitan, lentiy, chickpeas uye bhinzi, green pizi, tofu, tempeh, edamame, hempseeds nezvimwe, zvinogona kuve zvakaoma kugaya panguva yako yepamuviri. [16] .

Pamusoro peizvi, ramba uine ziso kune calcium, zinc uye choline kudya, zvakare, sezvo izvi zvinovaka muviri zvakakoshawo kune hutano hwako uye hutano hwemwana wako. Calcium sosi yemavhegani inosanganisira mhodzi dzesame, tahini, miriwo yakasvibira yemashizha, tofu, nyemba uye shava uye chena chingwa.

Zinc zviwanikwa zvevegans zvinosanganisira bhinzi, nhokwe, nyemba, tofu, walnuts, nzungu dzemakwenzi, mbeu dzechia, linseed yepasi, mbeu yehemp, manhanga, chingwa chakazara uye quinoa. Uye chekupedzisira, choline sosi yevegans inosanganisira nyemba, tofu, miriwo miriwo, mbatatisi, nzungu, mbeu, zviyo, uye michero [17] .

Izvo Zvinogona Kudya Vegan Panguva Yepamuviri

Pazasi pane runyorwa rwezvakachengeteka uye zvine hutano zvekudya izvo vegan inogona kudya panguva yekuzvitakura [18] .

• Mbesa dzakadai bhinzi, pizi nenyemba.
• Nuts uye mbeu.
• Tofu, seitan, uye tempeh.
• Calcium-yakasimbiswa ma yoghurt nemiti yemiti.
• Mbeu dzese, zviyo, uye pseudocereals senge quinoa uye buckwheat.
• Chikafu chakasimwa kana chakamera chakadai saEzekieri chingwa, miso, tempeh, natto, mapundu, kimchi, sauerkraut, uye kombucha.
• Purple, tsvuku, uye orenji michero nemiriwo, pamwe ne miriwo yakasvibira ine mashizha .
• Mbiriso yezvokudya (yakawedzerwa kune zvekudya).

Mimwe michero yakaoma kana kutokwanisika kuwana kubva kune zvese zvirimwa zvekudya wega saka, unogona kutungamirwa nachiremba wako kutora zvimwe zvinowedzera sevhitamini B12, vitamini D, omega-3 mafuta, ayodini, choline uye folate [19] .

Tarira : Nyanzvi dzinoratidza kuti kumera, kuvirisa uye kubika nemapani esimbi kunogona kuwedzera kunwa kwako kwehumwe hutano, senge iron uye zinc.

Zvikafu zvekudzivirira panguva yekuzvitakura kwevegan : Kana iwe uchitevera chikafu chevegan paunenge uine nhumbu, kunze kwekudzivirira zvigadzirwa zvemhuka, dzivisa doro, caffeine, chikafu chakanyanya kugadzirwa senge nyama dzekunyepedzera, vegan chizi, zvinomera zvisina mbishi uye muto usina kugadziriswa [makumi maviri] .

Pamashoko ekupedzisira…

Kana iwe uri kuronga kutevera vegan kudya panguva yako yepamuviri, bvunza chiremba wako kutanga uye wotarisa kuti uone kana chikafu chacho chakakodzera uye chinovaka iwe newe nemwana wako. Dzimwe dzidzo dzinodikanwa kuti unzwisise zvizere zvakanakira kudya kwevegan panguva yekuzvitakura pane chikafu chakajairwa.

Chenjedzo Ndokumbira utarise kuti mabhenefiti ataurwa pamusoro anongoshanda chete kune zvakarongwa zvakanaka vegan chikafu chinopa huwandu hwakafanira hwezvakakosha zvinovaka muviri.

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