Zomwe Muyenera Kudziwa Zokhudza Zakudya Zazakudya Zamasamba

Zamkati

• Kodi Raw Vegan Diet Ndi Chiyani, Komabe?
• Ubwino wa Zakudya Zamasamba Zamasamba
• Zoyipa Zazakudya Zazakudya Zazakudya Zamasamba
• Chifukwa chake, Kodi Zakudya Zamasamba Osadyera Ndilo Lingaliro Labwino?
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Kwa iwo omwe amakonda kudya koma amadana kwambiri ndi kuphika, lingaliro losayesa kuphika nyamayi kuti ikhale yabwino kapena kuyimirira pachitofu chotentha kwa ola limodzi kumamveka ngati loto. Ndipo ndi zakudya zamasamba zosaphika - zomwe zimaphatikizapo kuthamangitsa njira zanu zophikira kuti muchepetse ndikudzaza zinthu zosaphika monga zatsopano, zokolola zosaphika, mtedza, mbewu, ndi nyemba - zongopekazi zitha kukhala zenizeni.

Koma kodi kuyika chakudya chophika kwathunthu ndikofunikira pamoyo wanu? Apa, katswiri wazakudya amapatsa DL phindu ndi zoperewera zazakudya zosadyedwa, komanso ngati zikuyenera kuchitidwa poyamba.

Kodi Raw Vegan Diet Ndi Chiyani, Komabe?

Pongowerenga dzinali, mutha kudziwa bwino zomwe zakudya za vegan zimaphatikizana. Koma kuti awonongeke makamaka, anthu omwe amadya zakudya zosadyedwa ndi nyama yankhumba amapewa zinthu zonse zopangidwa ndi nyama - kuphatikiza nyama, mazira, mkaka, uchi, ndi gelatin - ndipo amangodya zakudya zopangidwa ndi mbewu, monga zitsamba wamba. Wowombera: Zakudyazi zimatha kudyedwa zosaphika (zowerengera: zosaphika ndi zosakonzedwa), zothira madzi pa kutentha kochepa, zosakanizidwa, zotsekemera, zophuka, zonyowa, zonyowa, kapena kutenthedwa pansi pa 118 ° F, akutero Alex Caspero, MA, RD, katswiri wazakudya komanso wovomerezeka. chophika chomera. Izi zikutanthauza zosakaniza, zotenthedwa ndi kutentha monga shuga, mchere, ndi ufa; mafuta osakaniza a mkaka osakaniza ndi timadziti; katundu wophika; ndipo zipatso zophika, ndiwo zamasamba, tirigu, ndi nyemba zonse nzoletsedwa. (Kuphatikiza apo, kumene, zonse zinthu zanyama.)

Ndiye kodi mbale ya vegan yaiwisi imawoneka bwanji? Zipatso ndi ndiwo zamasamba zosaphika, mtedza ndi mbewu, ndipo zimeretsa mbewu, nyemba, ndi nyemba, atero Caspero. Chakudya cham'mawa chosaphika chimatha kukhala ndi mbale ya smoothie yodzaza ndi zokolola (mbewu zonse zomwe zili ndi endosperm, nyongolosi, ndi chinangwa) ndi mtedza. Chakudya chamasana chimatha kukhala ndi mbale ya gazpacho yokometsera kapena sangweji yokhala ndi buledi wopangidwa ndi zopangidwa ndi tokha - wopangidwa ndi mtedza ndi mbewu zokha komanso "wophika" mu dehydrator (Buy It, $ 70, walmart.com). Chakudya chamadzulo chitha kukhala saladi wamkulu wowazidwa mtedza ndi mbewu zosaphika, akuwonjezera. (Zogwirizana: Zakudya Zakudya Zakudya Zosakwanira Muyenera Kudziwa)

Tsopano, pafupifupi malire mpaka 118 ° F. Ngakhale zikuwoneka zosamvetseka, pali sayansi pang'ono kumbuyo kwake. Zakudya zonse zamasamba (ndi zamoyo, chifukwa chake) zimakhala ndi ma enzyme osiyanasiyana, kapena mapuloteni apadera omwe amathandizira kusintha kwamankhwala. Mavitaminiwa amafulumizitsa kupanga mankhwala omwe amapatsa zipatso ndi nyama zamasamba kukoma kwawo, mitundu yawo, ndi mawonekedwe ake ndikupereka zina zathanzi, monga beta-carotene yomwe imapatsa kaloti mtundu wawo wa lalanje ndikusandulika vitamini A mthupi. Koma chakudya chikatenthedwa, ma enzyme omwe ali mmenemo amathyoledwa, zomwe zimathandiza kuti chakudyacho chikhuke kwambiri, akufotokoza Caspero. "Lingaliro [kuseri kwa zakudya zosadyedwa] ndi chakuti ngati michere iyi ilibwino, ndiye kuti chakudyacho chimakhala chopatsa thanzi m'thupi," akutero. Koma sizili choncho kwenikweni.

Kafukufuku amachita Zimasonyeza kuti ma enzymes amawonongeka pakatentha kwambiri, ndipo ndondomekoyi imayamba pamene ma enzymes amafika pafupifupi 104 ° F. Mwachitsanzo, pamene anapiye amatenthedwa ndi kutentha kwa 149 ° F kwa mphindi zisanu, mtundu umodzi wa enzyme mkati mwa nyembazo unasweka kwathunthu, malinga ndi kafukufuku wa m'magaziniyi. PLOS One. Komabe, izi sizikutanthauza chakudya chophika nthawi zonse ali ndi kuchepa zakudya zopatsa thanzi. Kafukufuku wa 2002 adapeza kuti kuwira mbatata yathunthu kwa ola limodzi ayi amachepetsa kwambiri zomwe zili mu folate. Ndipo kafukufuku wina wa 2010 adawonetsa kuti kuphika nandolo pakuwira H20 Kuchulukitsa kuchuluka kwa mapuloteni ndi fiber zomwe sizimapezeka (kutanthauza kuti thupi limatha kuyamwa michereyo) koma zimachepetsa magnesium ndi vitamini K.

TL; DR - Kulumikizana pakati pa kuwonongeka kwa ma enzyme ndikusintha pamikhalidwe yazakudya sikofunika kwenikweni.

Ubwino wa Zakudya Zamasamba Zamasamba

Popeza zakudya zamasamba ndizofunikira kwambiri pazakudya zosadyedwa, omwe amadya amathanso kupeza zabwino zomwezo monga zomwe zimadyedwa ndi zamasamba kapena zamasamba. Sikuti kutsatira zakudya zambiri muzakudya zamasamba kumachepetsa chiopsezo chanu cha matenda amtima ndi matenda ashuga amtundu wa 2, koma popeza zakudya zomwe zimakhala ndizakudya zimakhala ndi ma calories ochepa kuposa nyama, zimathandizanso kuti muchepetse thupi, atero Caspero. (Zogwirizana: Upangiri Woyambira Pakulandila Zakudya Zamasamba)

Kuphatikiza apo, nyama zosaphika zimadula zakudya zopangidwa kwambiri - talingalirani: tchipisi tating'onoting'ono, ma cookie ogulidwa m'sitolo, ndi maswiti - kuchokera pazakudya zawo, zomwe zingathandize kuthana ndi chiopsezo cha matenda osachiritsika. Mlanduwu: Kafukufuku wazaka zisanu wa anthu akuluakulu a ku France oposa 105,000 adawonetsa kuti kudya kwambiri zakudya zowonongeka kwambiri kumagwirizanitsidwa ndi chiopsezo chachikulu cha matenda a mtima, mtima, ndi cerebrovascular (zokhudzana ndi ubongo ndi magazi, mwachitsanzo, sitiroko).

Zoyipa Zazakudya Zazakudya Zazakudya Zamasamba

Chifukwa chakuti pali zofunikira zina zomwe zingasokoneze zomwe mumadya mukamadya sizitanthauza kutsatira zomwe muli nazo kokha mitundu yakuda ya iwo ndi lingaliro labwino. Caspero anati: “Pali ubwino wambiri pa thanzi la munthu chifukwa chodya zomera zambiri, ndipo ndimalimbikitsa kwambiri zimenezi. "Komabe, sindine wochirikiza kuti ndichite mopitirira muyeso."

Nkhani yake yayikulu: Palibe kafukufuku wokwanira wasayansi wosonyeza kuti zakudya zamasamba zobiriwira zimakhala zathanzi kuposa zakudya zina, zomwe zingapangitse kuti zikhale zofunikira kukhala zoletsa, akutero. "Tilibe chidziwitso chosonyeza kuti zakudya zosadyedwa zosadyedwa ndizabwino kwambiri popewa matenda opatsirana poyerekeza ndi zakudya zamasamba kapena zakudya zamasamba, zomwe ndinganene kuti ndizopatsa thanzi kwambiri," akufotokoza. "Anthu ena amati akumva bwino, koma sitinganene chilichonse chokhudza kadyedwe kake malinga ndi nthano." (Zokhudzana: Chifukwa Chake Muyenera Kusiya Zakudya Zoletsa Kamodzi)

Ndipo kuletsedwa komwe kumakhudzana ndi zakudya zokha kumatha kudzivulaza. Osachepera, zochitika zokhudzana ndi chakudya (ganizirani: maphwando abanja, malo odyera) zitha kukhala zovuta kumamatira ku kadyedwe kanu, ndipo pamapeto pake, mutha kupeweratu izi, Carrie Gottlieb, Ph.D., katswiri wama psychology wokhala ku New York City, adauzidwa kaleMaonekedwe. Kupatula pazovuta zamagulu zomwe zingabwere, kudya mopanda malire kumatha kukhalanso ndi zovuta zina zamaganizidwe; Kuletsa chakudya kudzera pazakudya zodziyimira pawokha kumalumikizidwa ndi kutanganidwa ndi chakudya ndi kudya komanso kutengeka mtima, malinga ndi kafukufuku wa Journal ya American Dietetic Association.

Kupatula pazomwe zimakhudza m'malingaliro ndi m'maganizo, kuchepetsa zakudya zanu ku zipatso zosaphika, ndiwo zamasamba, mtedza, mbewu, ndi mbewu zitha kupangitsa kuti zikhale zovuta kupeza zokwanira - kapena kuphonya - michere yayikulu. Mwachitsanzo, zingakhale zovuta kupeza mapuloteni okwanira tsiku ndi tsiku (osachepera 10 peresenti ya chakudya chanu cha caloriki) pongoyang'ana mbewu zomwe zidamera, mtedza, ndi kudya ma crudit tsiku lonse, tsiku lililonse, atero Caspero. Makamaka, odya zamasamba zosaphika amatha kuvutika kuti apeze lysine wokwanira, amino acid wofunikira kuti akule ndi kukonza minofu yomwe imapezeka mu nyemba, nyemba, ndi zakudya za soya. Vuto: "Kwa nkhumba zambiri zosaphika, zidzakhala zovuta kwambiri kudya zakudya izi mu 'yaiwisi', kuti musapeze lysine yokwanira," akutero Caspero. Ndipo ngati mukusowa amino acid, mukhoza kumva kutopa, nseru, chizungulire, kusowa kwa njala, ndi kukula pang'onopang'ono, malinga ndi Icahn School of Medicine ku Phiri la Sinai.

Vitamini B12 ndizovuta kubwera pazakudya zosaphika zamasamba, akuwonjezera Caspero. Chakudyacho, chomwe chimathandiza kuti mitsempha ya thupi ndi maselo a magazi akhale athanzi, zimapezeka makamaka muzakudya zanyama (monga nyama, mazira, zopangidwa ndi mkaka) komanso muzakudya zina zotetezedwa, monga chimanga - zonse zomwe ndizoletsedwa ndi zosaphika, zakudya zopangidwa ndi mbewu. Zomwezo zimapititsanso vitamini D wolimbitsa mafupa (omwe amapezeka mu nsomba zamafuta, mkaka wa mkaka, ndi mitundu yambiri yogula m'masitolo) mafuta), adatero. "Ndicho chifukwa chake aliyense amene akufuna kutsatira zakudya zosadyedwa zosadyedwa ayenera kuonetsetsa kuti akuwonjezera moyenera [ndi michere ija], ngakhale zowonjezerazo sizikuwoneka ngati 'zosaphika," akutero. (Mutu: Zakudya zowonjezera zakudya sizimayendetsedwa ndi Food and Drug Administration, choncho onetsetsani kuti mwalankhulana ndi dokotala musanawonjeze pazochitika zanu zathanzi.)

Popanda kutchula, zina mwa njira zophika "zophika" zamasamba nthawi zambiri zimalumikizidwa ndi matenda obwera chifukwa cha chakudya, makamaka kumera. Njirayi imaphatikizapo kusunga mbewu, mbewu, kapena nyemba mumtsuko ndi madzi kwa masiku angapo ndi kuzilola kumera, anatero Caspero. Ngakhale njirayi imapangitsa kuti chakudya chosaphika chikhale chosavuta kugaya (popeza chimaphwanya gawo lolimba, lolimba la endosperm), kutentha ndi chinyezi komwe kumafunikira kumapangitsa malo abwino kukula kwa mabakiteriya owopsa - kuphatikiza Salmonella, Listeria,ndi E.coli - zomwe zitha kuyambitsa poyizoni wazakudya, malinga ndi a FDA. Yikes.

Chifukwa chake, Kodi Zakudya Zamasamba Osadyera Ndilo Lingaliro Labwino?

Kudya zipatso ndi nyama zamasamba zambiri kumabweretsa thanzi ndipo kudya zakudya zosadyedwa zosadyedwa mosakayikira kumakulitsani, "atero Caspero. Koma poganizira zoletsa zake komanso kuthekera kopanga michere yoperewera, Caspero sangalimbikitse aliyense kuti ayambe kutsatira zakudya zosadyedwa. Mwachindunji, anthu omwe ali m'nthawi yakukula kwa moyo ndipo amafunikira kwambiri kuti akwaniritse zolinga zawo zama protein - mwachitsanzo, achinyamata omwe akutha msinkhu, ana, ndi amayi apakati komanso oyamwitsa - ayenera kusiya kudya, akuwonjezera. “Sindiletsa aliyense kudya zakudya zosaphika,” iye akufotokoza motero. "Sindikutsutsa lingaliro lakuti kukhala 100 peresenti ya zakudya zanu."

Koma ngati mukufuna kupatsa zakudya zosadyedwa wosadyeratu zanyama zilizonse, Caspero ikukulimbikitsani kuti mukakomane ndi katswiri wazakudya kapena dokotala musanayambe kukweza pa mitsuko ya Mason pakukhazikitsa kwanu ndikulonjeza kuti musagwiritse ntchito uvuni kachiwiri. "Ndikuganiza kuti ndikofunikira kuwonana ndi katswiri [musanayambe kudya zakudya zosaphika zamasamba]," akutero. "Ndikuwona olimbikitsa ambiri ndi anthu pa Instagram omwe amalankhula za izi, koma chifukwa zimawathandiza, sizikutanthauza kuti ndi zomwe muyenera kutsatira. Ndizofunikira kwambiri - pazakudya zilizonse zomwe mukutsatira - kukumbukira kuti zolemba si sayansi. ”

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