Momwe Mungatsatire Zakudya Zamasamba Osaphika: Maubwino ndi Kuwopsa kwake

Zamkati

• Kodi Zakudya Zamasamba Zosakaniza Ndi Chiyani?
• Mapindu azaumoyo
• Limbikitsani Thanzi La Mtima
• Angachepetse Chiwopsezo Cha Matenda A Shuga
• May Aid Kuchepetsa Kunenepa
• Itha Kukweza Kudya
• Zowopsa Zotheka
• Mutha Kukhala Opanda Thanzi
• Titha Kufooka Minofu ndi Mafupa
• Angalimbikitse Kuwonongeka Kwa Mano
• Angachepetse Uchembere
• Momwe Mungatsatire Zakudya Zamasamba Osaphika
• Zakudya Zodyera
• Zakudya Zomwe Muyenera Kupewa
• Zitsanzo Menyu
• Tsiku 1
• Tsiku 2
• Tsiku 3
• Zosakaniza
• Mfundo Yofunika Kwambiri

Ngakhale zakudya zosadyedwa za vegan sizatsopano, zayambanso kutchuka posachedwa.

Zimaphatikiza mfundo za veganism ndi za zakudya zosaphika.

Ngakhale anthu ena angasankhe kutsatira izi pazifukwa zamakhalidwe kapena zachilengedwe, ambiri amachita izi chifukwa chazabwino zake. Izi zikuphatikizapo kuchepa thupi, kukhala wathanzi pamtima komanso kuchepa kwa matenda ashuga.

Komabe, chakudya chosadyedwa cha vegan chitha kukhalanso ndi mavuto azaumoyo - makamaka ngati sichinakonzedwe bwino.

Nkhaniyi ikufotokoza zakudyazi zosaphika - kuphatikiza maubwino ndi zoopsa zake.

Kodi Zakudya Zamasamba Zosakaniza Ndi Chiyani?

Veganism yaiwisi ndi gawo laling'ono la veganism.

Monga veganism, imapatula zakudya zonse zoyambira nyama.

Kenako imawonjezera lingaliro kapena chakudya chosaphika, chomwe chimanena kuti zakudya ziyenera kudyedwa zosaphika kapena zotenthedwa pakatentha kotsika 104-18 ° F (40-48 ° C).

Lingaliro lodyera zakudya zosaphika lakhalapo kuyambira pakati pa zaka za zana la khumi ndi chisanu ndi chinayi pomwe nduna ya Presbyterian komanso wosintha zakudya Sylvester Graham adalimbikitsa izi ngati njira yopewa matenda (1).

Zakudya zosaphika zamasamba nthawi zambiri zimakhala ndi zipatso, ndiwo zamasamba, mtedza, mbewu, mbewu ndi nyemba. Zimakhalanso zopanda zakudya zambiri.

Omwe amasankha kutsatira zakudya zosadyedwa zosadyedwa nthawi zambiri amalimbikitsidwa ndi zifukwa zathanzi.

Amakhulupirira kuti zakudya zosaphika komanso zotenthedwa pang'ono ndizopatsa thanzi kuposa zophika.

Njira zina zophikira chakudya, monga kumwa madzi, kusakaniza, kuviika, kuphukira ndi kusowa madzi m'thupi, zimagwiritsidwa ntchito m'malo mophika.

Othandizira ena amakhulupiriranso kuti zakudya zosadyedwa ndi vegan zimapatsa thanzi zonse zomwe anthu amafunikira - ndichifukwa chake zowonjezera nthawi zambiri sizimakhumudwitsa.

Chakudya cha vegan chosaphika chimakhala ndi zakudya zosasinthidwa mosasunthika, zopangidwa kuchokera ku chomera zomwe zimakhala zosaphika kwathunthu kapena zotenthedwa pamafunde otsika kwambiri.

Mapindu azaumoyo

Zakudya zosadyedwa zamasamba ndizambiri mu zakudya zamasamba zokhala ndi michere yambiri. Amagwirizananso ndi maubwino angapo azaumoyo.

Limbikitsani Thanzi La Mtima

Zakudya zosaphika zamasamba zimatha kukhala ndi thanzi la mtima chifukwa chongoganizira zipatso ndi ndiwo zamasamba - zonse zomwe zimalumikizidwa ndikuchepetsa kuthamanga kwa magazi komanso kuchepa kwa matenda amtima ndi sitiroko (,).

Njira yodyerayi imaphatikizaponso mtedza wambiri, nthangala, utakula wa mbewu zonse ndi nyemba. Kafukufuku akuwonetsa kuti zakudyazi zimatha kuchepetsa mafuta m'magazi komanso zimachepetsa chiopsezo cha matenda amtima (,,,).

Kafukufuku wowunikira akuti ma vegans atha kukhala ndi chiopsezo chochepa kwambiri cha 75% chokhala ndi kuthamanga kwa magazi komanso chiopsezo chotsika ndi 42% chomwalira ndi matenda amtima (,).

Kuphatikiza apo, kafukufuku wowongoleredwa mosiyanasiyana - mulingo wagolide pakufufuza kwasayansi - akuwona kuti zakudya zamasamba ndizothandiza kwambiri pochepetsa "zoipa" za LDL cholesterol (,,,).

Kafukufuku wowerengeka adawonapo zotsatira zakadyedwe kosadyera makamaka. Komabe, zakudya zawo zokhala ndi michere yambiri zimatha kupereka zotsatira zofananira - ngakhale maphunziro ena amafunikira.

Angachepetse Chiwopsezo Cha Matenda A Shuga

Zakudya zosaphika zamasamba zingathandizenso kuchepetsa matenda ashuga.

Apanso, mwina mwina chifukwa choganizira zipatso ndi ndiwo zamasamba, zomwe zimalumikizidwa ndi chiopsezo chochepa cha matenda ashuga amtundu wa 2. Kuphatikiza apo, chakudyachi chimakhala ndi michere yambiri - michere yolumikizidwa ndi kutsika kwa magazi m'magazi ndikuwonjezera mphamvu ya insulin (,,,).

Kafukufuku wina waposachedwa adalumikiza zakudya zamasamba ndi zamasamba ndi chiopsezo chotsika kwambiri cha 12% cha matenda ashuga amtundu wa 2, pomwe zakudya zamasamba ndizothandiza kwambiri ().

Kuphatikiza apo, zakudya zamasamba zimakhala ndi mtedza wambiri, mbewu, nthangala ndi nyemba, zomwe zingathandizenso kuchepetsa shuga m'magazi (,).

Izi zati, owerengeka ochepa adayang'ana pazotsatira zachakudya cha vegan wosaphika.

Komabe, popeza atha kuphatikiza zochulukirapo - ngati sizopitilira - zipatso ndi ndiwo zamasamba zolemera zopatsa mphamvu poyerekeza ndi mitundu ina ya zakudya zamasamba, phindu lofananalo lingayembekezeredwe.

May Aid Kuchepetsa Kunenepa

Zakudya zosaphika zamasamba zimawoneka ngati zothandiza kwambiri pothandiza anthu kuti achepetse thupi.

M'malo mwake, kafukufuku nthawi zonse amalumikiza zakudya zosaphika - kuphatikiza zosadyedwa zosaphika - kuti achepetse mafuta amthupi ().

Pakafukufuku wina, anthu omwe amadya zakudya zosaphika zosiyanasiyana kwa zaka zopitilira 3.5 adataya mapaundi 22–26 (10-12 kg). Kuphatikiza apo, omwe atenga nawo gawo pazakudya zosaphika kwambiri pazakudya zawo analinso ndi milozo yotsika kwambiri yamankhwala amthupi (BMIs) (22).

Pakafukufuku wina, anthu omwe amatsata zakudya zosadyedwa ndi zosadyedwa amakhala ndi mafuta ochulukitsa pakati pa 7-99% kuposa omwe amadya zakudya zaku America ().

Kuphatikiza apo, kafukufuku wowerengeka wapamwamba amafotokoza kuti zakudya zopanda mafuta ambiri - kuphatikiza zakudya zosadyedwa - ndizothandiza kwambiri kuti muchepetse thupi (,,,,).

Itha Kukweza Kudya

Kuchuluka kwa michere muzakudya zonse zazomera kungathandize kukonza chimbudzi.

Zakudya zazikulu zamasamba zimakhala ndizonse zosungunuka komanso zosasungunuka.

Ma ulusi osasungunuka amawonjezera zochuluka m'makina anu ndikuthandizira chakudya kuyenda mwachangu m'matumbo mwanu, kuchepetsa kuthekera kwa kudzimbidwa.

Zida zosungunuka zimathandizanso, chifukwa zimathandiza kudyetsa mabakiteriya abwino m'matumbo mwanu ().

Komanso, mabakiteriya athanzi awa amatulutsa michere, monga mafuta amtundu wachidule, omwe amathandiza kuchepetsa kutupa m'matumbo mwanu. Angathandizenso kukulitsa zizindikiritso zamatumbo (IBS), matenda a Crohn ndi ulcerative colitis (,,, 32).

Zakudya zosaphika zamasamba zitha kukupatsani thanzi, kuphatikiza kuchepa thupi, chiopsezo chochepa cha matenda amtundu wachiwiri komanso kupukusa chakudya chambiri komanso thanzi la mtima.

Zowopsa Zotheka

Zakudya za vegan zosaphika zitha kubweranso ndi zoopsa zina - makamaka ngati simukuzikonzekera bwino.

Mutha Kukhala Opanda Thanzi

Zakudya zamasamba zitha kukhala zoyenera pamagawo onse amoyo - bola ngati zakonzedwa bwino.

Chimodzi mwazofunikira pakudya kwa vegan ndikukonzekera kuti mupereke mavitamini ndi michere yonse yomwe thupi lanu limafunikira. Mutha kuchita izi mwa kudya zakudya zotetezedwa kapena zowonjezera kuti mumalize zakudya zomwe zimakhala zochepa.

Vitamini B12 ndi chitsanzo chimodzi cha michere mwachilengedwe yomwe imasowa zakudya zosadyedwa. Kupeza mavitamini ochepa kwambiri kungayambitse kuchepa kwa magazi, kuwonongeka kwamanjenje, kusabereka, matenda amtima komanso thanzi lamafupa (33,,).

Ngakhale aliyense atha kukhala ndi mavitamini B12 otsika, ziweto zomwe sizimamwa mankhwala ali pachiwopsezo chachikulu chosowa (,,)

M'malo mwake, kafukufuku wina adapeza kuti 100% mwa omwe amatenga nawo gawo pazakudya zosadyedwa zosadyedwa amadya zosakwana 2.4 mcg wa vitamini B12 patsiku. Kuphatikiza apo, opitilira atatu mwa omwe anali nawo anali ndi vitamini B12 yoperewera panthawi yophunzira ().

Komabe, kugwiritsa ntchito zowonjezera mavitamini nthawi zambiri kumakhumudwitsidwa ndi zakudya zosadyedwa za vegan, chifukwa chokhulupirira kuti mutha kupeza michere yonse yomwe mungafune kuchokera kuzakudya zosaphika zokha. Izi zitha kuwonjezera ngozi zakuchepa kwa michere.

Zakudya zosakaniza zamasamba zimawonekanso kuti ndizochepa mu calcium ndi vitamini D, ndipo omwe amalimbikitsa izi nthawi zambiri amalepheretsa kugwiritsa ntchito mchere wokhala ndi ayodini, womwe ungakupatseninso pachiwopsezo cha kusowa ().

Titha Kufooka Minofu ndi Mafupa

Zambiri mwazakudya zosadyedwa zosakaniza zingayambitse minofu ndi mafupa ofooka.

Pongoyambira, njira iyi yodyera imakhala yochepa mu calcium ndi vitamini D - michere iwiri yofunikira pamafupa olimba.

Pakafukufuku wina, anthu omwe amadya zakudya zosadyedwa wosadyeratu zanyama zilizonse anali ndi mchere wocheperako wamafupa komanso ochepa kuposa omwe amatsata zakudya zaku America ().

Ena mwa omwe amadya zakudya zamasamba amatha kupeza vitamini D wokwanira kuwonekera padzuwa.

Komabe, okalamba, anthu omwe amakhala kumpoto chakumtunda kapena omwe ali ndi khungu lakuda sangathe kutulutsa vitamini D wokwanira pakudziteteza ku dzuwa lokha.

Kuphatikiza apo, zakudya zosadyedwa ndi vegan zimakonda kupereka mapuloteni ochepa - nthawi zambiri amakhala ochepera 10% yama calories onse patsiku ().

Ngakhale kuchuluka kwa mapuloteni otere kungakhale kokwanira kukwaniritsa zofunikira zachilengedwe, umboni wina umalumikiza kuchuluka kwa mafupa olimba (40).

Mapuloteni ndiofunikanso pakusunga minofu, makamaka munthawi ya kuchepa kwa kalori komwe kumapangitsa kuti muchepetse thupi - monga momwe mungayembekezere pa zakudya izi ().

Angalimbikitse Kuwonongeka Kwa Mano

Zakudya zosaphika zamasamba zingakulitseninso mwayi wamano anu.

Izi zitha kukhala zowona makamaka pazakudya zomwe zimaphatikizapo zipatso zambiri za zipatso ndi zipatso ().

Zipatsozi zimaganiziridwa kuti ndizosavuta komanso zimayambitsa kukokoloka kwa dzino lanu.

Pakafukufuku umodzi, anthu 97.7% omwe adadya zakudya zosadyedwa ndi msuzi wambiri adakokoloka mano, poyerekeza ndi 86.8% yokha pagulu lolamulira ().

Komabe, maphunziro ena amafunikira asanatenge mfundo zamphamvu.

Angachepetse Uchembere

Nthawi zina, chakudya chosadyedwa cha vegan chimachepetsa kubereka.

Kafukufuku wina, 70% ya azimayi omwe amatsata zakudya zosadyedwa zosadyedwa adakumana ndi zododometsa pakusamba kwawo. Kuphatikiza apo, pafupifupi gawo lachitatu la amenorrhea - vuto lomwe amayi amasiya kusamba kwathunthu (43).

Kuonjezerapo, zinawonetsedwa kuti kuchuluka kwa zakudya zosaphika, kumawonjezera zotsatira zake. Ofufuzawo adawerengera kuti azimayi omwe amadya zakudya zosaphika okha amakhala ndi mwayi wopeza amenorrhea kasanu ndi kawiri kuposa azimayi ena (43).

Asayansi akuwona kuti imodzi mwanjira zazikulu zomwe zakudya zamasamba zosaphika zingakhudzire kubereka kwa mayi ndikuchepetsa kwambiri ma calories. Izi zitha kupangitsa azimayi kuti achepetse kulemera kwambiri, kuchepetsa kutha msambo.

Zakudya zosadyedwa zopanda mavitamini zimatha kukhala ndi vitamini B12, ayodini, calcium ndi vitamini D ndipo zimatha kupereka mapuloteni ochepa kwambiri komanso ma calories ochepa, zomwe zimabweretsa mavuto osiyanasiyana azaumoyo. Zitha kupanganso kuwola kwa mano komanso zovuta za chonde.

Momwe Mungatsatire Zakudya Zamasamba Osaphika

Kuti muzitsatira zakudya zosadyedwa, muyenera kuwonetsetsa kuti pafupifupi 75% yazakudya zonse zomwe mumadya ndizosaphika kapena zophikidwa pamazizira ochepera 104-118 ° F (40-48 ° C).

Zogulitsa zanyama ziyenera kupewedwa kwathunthu, pomwe zipatso, ndiwo zamasamba, mtedza ndi mbewu ziyenera kukhala zochuluka. Mbewu ndi nyemba zimatha kuphatikizidwa koma ziyenera kuthiriridwa kapena kuphukira musanadye.

Zakudya Zodyera

• Zipatso zatsopano, zowuma, zamasamba kapena zosowa madzi
• Yaiwisi, yamasamba kapena yopanda madzi
• Mtedza wosaphika ndi mbewu
• Mbewu ndi nyemba zosaphika (zophuka kapena zoviikidwa)
• Mtedza waiwisi umayamwa
• Mabotolo obiriwira amtedza
• Mafuta osindikizidwa ozizira
• Zakudya zofufumitsa monga miso, kimchi ndi sauerkraut
• Zamasamba
• Zakudya zina zotsekemera, monga mapulo oyera ndi ufa wosasakaniza wa cocoa wosaphika
• Zokometsera, kuphatikiza mipesa ndi msuzi wa soya wosaphika

Zakudya Zomwe Muyenera Kupewa

• Zipatso zophikidwa, masamba, tirigu ndi nyemba
• Katundu wophika
• Mtedza wokazinga ndi mbewu
• Mafuta oyengedwa
• Mchere
• Shuga woyengedwa ndi ufa
• Madzi osakaniza
• Khofi ndi tiyi
• Mowa
• Zakudya zopangidwa ndi zokhwasula-khwasula, monga tchipisi ndi mitanda

Zakudya zosaphika zamasamba zimaphatikizira zakudya zosaphika kapena zakudya zophikidwa pansi pa kutentha kwina. Zakudya zophikidwa, zophikidwa ndi zopangidwa mwaluso kapena zopangidwira bwino ziyenera kupewedwa.

Zitsanzo Menyu

Zitsanzo zotsatirazi zingakupatseni lingaliro lamasiku ochepa pa zakudya zosadyedwa zosadyedwa zingawoneke bwanji.

Tsiku 1

• Chakudya cham'mawa: Malo otentha otentha spirulina smoothie
• Chakudya: Msuzi wa mtola, timbewu tonunkhira ndi timbudzi
• Chakudya: Pizza wosaphika wosadyeratu zanyama zilizonse

Tsiku 2

• Chakudya cham'mawa: Mbeu ya Chia yothira zipatso
• Chakudya: Raw nori wokutidwa ndi msuzi wokometsera zokometsera
• Chakudya: Raw pad thai

Tsiku 3

• Chakudya cham'mawa: Zikondamoyo zosaphika ndi batala ya amondi
• Chakudya: Zukini yaiwisi yauzimu yokhala ndi msuzi wa basil pesto
• Chakudya: Lasagna yaiwisi yokhala ndi ma veggies osenda, tomato wouma dzuwa ndi msuzi wa cashew-cilantro

Zosakaniza

• Mipira yamagetsi ya Pecan
• Ophwanya ma vegan granola bar
• Zipatso zopanda madzi
• Chia pudding
• Zipatso za smoothies
• Osaphika chokoleti chip cookies
• Veggie saladi wokhala ndi kuvala kwa guacamole

Zakudya zambiri zomwe amadya pazakudya zophika zophika zimatha kupangidwa zosaphika. Zitsanzo zomwe zili pamwambapa zimapereka malingaliro pazakudya zosadyedwa za vegan ndi zokometsera.

Mfundo Yofunika Kwambiri

Zakudya zosaphika zamasamba zimaphatikizapo zipatso, ndiwo zamasamba, mtedza, njere ndi mbewu zomwe zimamera - zomwe zimachepetsa matenda ashuga ndi matenda amtima ndikuthandizira kuwonda ndi chimbudzi mukakonzekera bwino.

Komabe, ngati sanakonzekere bwino, chakudyachi chikhoza kuonjezera chiopsezo chanu choperewera kwa michere, kusabereka komanso kufooka kwa minofu, mafupa ndi mano.

Ngati mungaganize zokayesa zakudya zosadyedwa ndi ndiwo zamasamba, onetsetsani kuti zimakupatsani mafuta okwanira. Ndibwinonso kuwonjezera zowonjezera pakafunika kutero kuti mukwaniritse zosowa zanu zonse za tsiku ndi tsiku.