Zakudya za Seventh-Day Adventist: Buku Lathunthu

Zamkati

• Kodi chakudya cha Seventh-day Adventist ndi chiyani?
• Ena a Seventh-day Adventist amadya nyama 'zoyera'
• Mapindu azaumoyo
• Zitha kuchepa chiopsezo cha matenda ndikusintha thanzi
• Titha kuthandizira kuchepa thupi ndi kukonza
• Titha kukulitsa moyo
• Zowonongeka
• Zakudya zoti mudye
• Zakudya zofunika kupewa
• Zitsanzo zamasiku atatu
• Tsiku 1
• Tsiku 2
• Tsiku 3
• Mfundo yofunika

Chakudya cha Seventh-day Adventist ndi njira yodyera yopangidwa ndikutsatiridwa ndi Mpingo wa Seventh-day Adventist.

Amadziwika kuti ndi wathanzi komanso wathanzi ndipo amalimbikitsa kudya zamasamba komanso kudya zakudya zosafunikira, komanso kupewa nyama zomwe Baibulo limaona kuti ndi "zodetsedwa."

Nkhaniyi ikukufotokozerani zonse zomwe muyenera kudziwa pazakudya za Seventh-day Adventist, kuphatikiza maubwino ake, kutsika pang'ono, zakudya zomwe muyenera kudya ndikupewa, komanso dongosolo la chakudya.

Kodi chakudya cha Seventh-day Adventist ndi chiyani?

Mamembala a Mpingo wa Seventh-day Adventist alimbikitsa zakusiyanasiyana za chakudya cha Seventh-day Adventist kuyambira pomwe mpingo udakhazikitsidwa mu 1863. Amakhulupirira kuti matupi awo ndi akachisi opatulika ndipo ayenera kudyetsedwa zakudya zopatsa thanzi (1,).

Dongosolo lazakudya limachokera mu Bukhu la Levitiko. Imagogomezera zakudya zathunthu zamasamba, monga nyemba, zipatso, ndiwo zamasamba, mtedza, ndi mbewu, ndipo imaletsa kugwiritsidwa ntchito kwa nyama momwe zingathere (1,,).

Pali mitundu ingapo ya chakudyachi. Pafupifupi 40% ya Adventist amatsata zakudya zopangira mbewu.

Adventist ena ali ndi vegan, kupatula nyama zonse pazakudya zawo. Ena amatsata zakudya zamasamba monga mazira, mkaka wopanda mafuta ambiri, ndi nsomba. Ena amasankha kudya nyama ndi zina zowonjezera nyama ().

Chakudya cha Seventh-day Adventist chimaletsa kugwiritsa ntchito zomwe Baibulo limaona kuti ndi "zodetsa," monga mowa, fodya, ndi mankhwala osokoneza bongo. A Adventist ena amapewanso zakudya zoyengedwa bwino, zotsekemera, ndi khofi (1).

Ena a Seventh-day Adventist amadya nyama 'zoyera'

A Seventh-day Adventist omwe amadya nyama amasiyanitsa mitundu "yoyera" ndi "yosayera", monga momwe Buku la Levitiko limanenera.

Nyama ya nkhumba, kalulu, ndi nkhono amaonedwa ngati "odetsedwa" motero amaletsedwa ndi Adventist. Komabe, Adventist ena amasankha kudya nyama zina "zoyera", monga nsomba, nkhuku, ndi nyama zofiira kupatula nkhumba, komanso nyama zina monga mazira ndi mkaka wamafuta ochepa ().

Nyama "zoyera" nthawi zambiri zimawoneka kuti ndizofanana ndi nyama zaku kosher. Nyama yosavutikira iyenera kuphedwa ndikukonzedwa m'njira yomwe ingapangitse kuti "ikhale yoyenera kudyetsedwa" malinga ndi malamulo achiyuda azakudya ().

Zakudya za Seventh-day Adventist zidapangidwa ndi Mpingo wa Seventh-day Adventist. Nthawi zambiri ndizakudya zomwe zimaletsa kudya nyama zambiri, komanso zakudya, zakumwa, ndi zinthu zomwe zimawoneka kuti ndi "zodetsedwa" m'Baibulo.

Mapindu azaumoyo

Zakudya za Seventh-day Adventist zili ndi maubwino ambiri azaumoyo, makamaka mukamatsata kwambiri mbewu.

Zitha kuchepa chiopsezo cha matenda ndikusintha thanzi

A Seventh-day Adventists akhala mutu wamaphunziro ambiri pazokhudzaumoyo. Chimodzi mwazodziwika kwambiri ndi Adventist Health Study (AHS-2), yomwe imakhudza ma Adventist opitilira 96,000 ndikuyang'ana kulumikizana pakati pa zakudya, matenda, ndi moyo.

AHS-2 idapeza kuti omwe amatsata zakudya zamasamba amakhala ndi chiopsezo chotsika kwambiri cha kunenepa kwambiri, kuthamanga kwa magazi, komanso shuga wambiri - zonse zomwe zimayambitsa matenda amtima komanso kufa msanga (,,,).

Kuphatikiza apo, a Adventist omwe amatsata zakudya zamasamba amapezeka kuti ali ndi chiopsezo chochepa cha khansa ya m'matumbo, poyerekeza ndi omwe si ndiwo zamasamba ().

Titha kuthandizira kuchepa thupi ndi kukonza

Kafukufuku akuwonetsa kuti zakudya zonse ndi zakudya zopangidwa kuchokera kuzomera zomwe zimaphatikizapo zochepa zomwe zimapangidwa ndi nyama zimathandizira kuthandizira kulemera kwabwino poyerekeza ndi zakudya zomwe zimaphatikizapo nyama zambiri (,).

Kafukufuku kuphatikiza achikulire opitilira 60,000 omwe adatenga nawo gawo pa AHS-2 adapeza kuti omwe amatsata zakudya zamasamba amakhala ndi index yotsika kwambiri ya thupi (BMI), poyerekeza ndi omwe amadya nyama komanso omwe amadya nyama. Avereji ya BMI inali yayikulu pakati pa omwe amadya nyama zambiri ().

Kuphatikiza apo, kuwunikanso maphunziro 12 kuphatikiza anthu 1,151 adapeza kuti omwe adapatsidwa zakudya zamasamba adataya kulemera kwambiri kuposa omwe samadya zamasamba. Omwe adapatsidwa zakudya zamasamba adachepetsa kwambiri ().

Titha kukulitsa moyo

Madera abuluu ndi madera kuzungulira dziko lapansi momwe anthu amadziwika kuti amakhala nthawi yayitali kuposa pafupifupi. Anthu ambiri omwe amakhala m'malo amtambo amakhala ndi zaka pafupifupi 100 ().

Madera abuluu akuphatikizapo Okinawa, Japan; Ikaria, Greece; Sardinia, Italy; ndi Nicoya Peninsula, Costa Rica. Dera lachisanu lodziwika bwino la buluu ndi Loma Linda, California, komwe kumakhala alendo ambiri a Seventh-day Adventists ().

Kutalika kwanthawi yayitali kwa anthu okhala m'malo amtambo kumaganiziridwa kuti kumakhudzana ndi moyo, monga kukhala okangalika, kupumula pafupipafupi, komanso kudya zakudya zopatsa thanzi zokhala ndi zakudya zazomera.

Kafukufuku wokhudza madera amtambo adapeza kuti 95% ya anthu omwe amakhala osachepera 100 adadya zakudya zopangidwa ndi mbewu zomwe zimakhala ndi nyemba zambiri ndi mbewu zonse. Kuphatikiza apo, zidawonetsedwa kuti a Adventist a Loma Linda aposa ena aku America pafupifupi zaka khumi ().

Kuphatikiza apo, kafukufuku apeza kuti Adventist osadya nyama amakhala zaka 1.5-2.4 zaka zazitali kuposa ma Adventist osadya nyama, pafupifupi ().

Kuphatikiza apo, umboni wochuluka umawonetsa kuti zakudya zomwe zimakhazikitsidwa pachakudya chonse chazomera zitha kuthandiza kupewa kufa msanga, makamaka chifukwa chakuchepetsa chiwopsezo cha matenda amtima, matenda ashuga, kunenepa kwambiri, ndi khansa zina (,).

A Adventist ambiri amadya zamasamba ndipo amapezeka kuti amakhala motalikirapo kuposa munthu wamba - nthawi zambiri mpaka zaka zoposa 100. Zakudya zozikidwa pazomera zimadziwika kuti zimachepetsa chiopsezo chanu chofa msanga matenda.

Zowonongeka

Ngakhale chakudya cha Seventh-day Adventist chili ndi maubwino ambiri azaumoyo, ndikofunikira kuonetsetsa kuti zakudya zomwe mumadya zimakwaniritsa zosowa zanu.

Anthu omwe amatsata zakudya zopangidwa kuchokera kuzomera zomwe sizimapanganso zonse zanyama ali pachiwopsezo chachikulu chakuchepa kwa mavitamini D ndi B12, mafuta a omega-3, iron, ayodini, zinc, ndi calcium (,,).

Mwakutero, tchalitchi cha Adventist chikuzindikira kufunikira kodya zakudya zamitundumitundu zosiyanasiyana kuphatikiza vitamini B12 wokwanira. Zina mwazinthu zabwino zimaphatikizapo ma bilo a nondairy a B12, tirigu, yisiti yathanzi, kapena chowonjezera cha B12 (21,).

Ngati mukudya zakudya zopatsa thanzi, mungafune kuganizira kumwa ma multivitamin, kapena mavitamini ndi michere kuti mupeze zosowa zanu.

Mosasamala kanthu, kudya zakudya zosiyanasiyana zopatsa thanzi, zamasamba ndizofunikira. Zakudya monga masamba obiriwira, tofu, mchere wokhala ndi ayodini, ndiwo zamasamba, nyemba, mtedza, nthangala, ndi mbewu zolimba ndi milts yazomera zili ndi michere yambiri yomwe yatchulidwa pamwambapa (,).

Zakudya za Seventh-day Adventist zili ndi maubwino ambiri azaumoyo, koma chisamaliro chapadera chiyenera kulipidwa pakudya zakudya monga mavitamini D ndi B12, mafuta a omega-3, iron, ayodini, zinc, ndi calcium ngati mukutsatira chomera- mtundu wazakudya.

Zakudya zoti mudye

Chakudya cha Seventh-day Adventist chimangokhala chomera, kutanthauza kuti chimalimbikitsa kudya zakudya zamasamba ndikuletsa kapena kuchotsa zanyama.

Zina mwazakudya zomwe amadya pa Seventh-day Adventist zakudya ndi izi:

• Zipatso: nthochi, maapulo, malalanje, mphesa, zipatso, mapichesi, chinanazi, mango
• Zamasamba: amadyera obiriwira, broccoli, tsabola belu, mbatata, kaloti, anyezi, ma parsnips
• Mtedza ndi mbewu: maamondi, ma cashews, mtedza, mtedza waku Brazil, mbewu za mpendadzuwa, nthangala za sesame, mbewu za chia, mbewu za hemp, mbewu za fulakesi
• Nyemba: nyemba, mphodza, mtedza, nandolo
• Mbewu: quinoa, mpunga, amaranth, balere, oats
• Mapuloteni obzala mbewu: tofu, tempeh, edamame, seitan
• Mazira: zosankha, ndipo ziyenera kudyedwa pang'ono
• Mkaka wopanda mafuta ochepa: zosankha, zimatha kuphatikiza mkaka wopanda mafuta ambiri ngati tchizi, batala, mkaka, ndi ayisikilimu, ndipo ziyenera kudyedwa pang'ono
• Nyama ndi nsomba "zoyera" zosankha, kuphatikiza nsomba, ng'ombe, kapena nkhuku, ndipo ziyenera kudyedwa pang'ono

Zakudya za Seventh-day Adventist zimalimbikitsa zakudya zamasamba zosiyanasiyana, kuphatikizapo zipatso, ndiwo zamasamba, nyemba, mtedza, mbewu, ndi mbewu. Ngati mazira, nyama, kapena mkaka waphatikizidwa, ayenera kukhala mafuta otsika kwambiri ndipo amadya pang'ono.

Zakudya zofunika kupewa

Zakudya za Seventh-day Adventist zimalimbikitsa kudya zakudya zamasamba ndikulepheretsa kudya nyama.

Ngakhale pali zakudya zingapo za Seventh-day Adventist, kuphatikiza zina zomwe zimalola mkaka wopanda mafuta ochepa komanso nyama "zoyera", otsatira ambiri samakonda zakudya izi:

• Zakudya "zosayera": nkhumba, nkhono, kalulu
• Mkaka wonenepa kwambiri: mkaka wonenepa wa ng'ombe ndi mkaka wamafuta onse ngati yogurt, tchizi, ayisikilimu, kirimu wowawasa, ndi batala
• Kafeini: zakumwa zamagetsi zakumwa, soda, khofi, ndi tiyi

Zakudya za Seventh-day Adventist zimatsutsanso mwamphamvu zakumwa zoledzeretsa, fodya, ndi mankhwala osokoneza bongo.

Ngakhale ambiri a Seventh-day Adventist amatsata zakudya zopangidwa mwazomera zokha, ena amatha kusankha zochepa zazinthu zina zanyama. Komabe, nyama "zodetsedwa" monga nkhumba ndi nkhono ndizoletsedwa.

Zitsanzo zamasiku atatu

Nayi dongosolo lamasiku atatu lokhala ndi zakudya zopatsa thanzi zomwe zingadyedwe pa chakudya cha Seventh-day Adventist. Zimaphatikizapo nyama "zoyera".

Tsiku 1

• Chakudya cham'mawa: oatmeal ndi mkaka wa soya, ma blueberries, ndi maamondi oterera
• Chakudya: veggie ndi hummus sangweji, mphesa, ndi saladi wammbali
• Chakudya: nsomba yokazinga pa mpunga wofiirira ndi amadyera ndi bowa
• Zosakaniza: ma popcorn otulutsa mpweya, njira zosakanikirana, ndi yogurt yamafuta ochepa

Tsiku 2

• Chakudya cham'mawa: azungu azungu omwe anali ndi sipinachi, adyo, ndi tomato wokhala ndi chotupitsa
• Chakudya: spaghetti yokhala ndi "nyama zanyama" zamtundu wa seitan komanso saladi wobiriwira wosakanikirana
• Chakudya: nyemba burger wakuda ndi guacamole, pico de gallo, ndi zipatso
• Zosakaniza: magawo a maapulo okhala ndi chiponde, tchizi wopanda mafuta, ndi tchipisi takale

Tsiku 3

• Chakudya cham'mawa: mapeyala ndi toast tomato, nthochi ndi batala wa cashew
• Chakudya: mac ndi tchizi zopangidwa ndi yisiti yathanzi komanso mbali ya broccoli wokazinga
• Chakudya: Saladi ya Mediterranean yopangidwa ndi mphodza, nkhaka, maolivi, tomato wouma dzuwa, tofu, sipinachi, ndi mtedza wa paini
• Zosakaniza: pistachios, udzu winawake wambiri ndi mafuta a chiponde ndi zoumba, ndi edamame

Ndondomeko yazakudya zamasiku atatu pamwambapa ndizopangidwa mwazomera ndipo zimapereka malingaliro pazakudya zopatsa thanzi zomwe zimakwanira chakudya cha Seventh-day Adventist. Mutha kusintha malinga ndi zomwe mumakonda, kuwonjezera mkaka wopanda mafuta ambiri, mazira, kapena nyama "zoyera" pang'ono.

Mfundo yofunika

Chakudya cha Seventh-day Adventist ndichakudya chodyera chomwe chimakhala ndi zakudya zambiri ndipo sichiphatikiza nyama zambiri, mowa, ndi zakumwa za khofi.

Komabe, otsatira ena amasankha kuphatikiza mkaka wopanda mafuta ambiri, mazira, ndi nyama zochepa kapena "nsomba" zoyera.

Ubwino wambiri wathanzi umalumikizidwa ndi njirayi. M'malo mwake, kafukufuku wasonyeza kuti Adventist omwe amakhala pazomera nthawi zambiri amakhala ndi chiopsezo chochepa cha matenda osachiritsika ambiri, ndipo anthu ambiri omwe amatsata chakudya cha Seventh-day Adventist amasangalalanso ndi moyo wautali.