Kodi Zakudya Zanyama Zanyama N'chiyani? (Kuphatikizanso, Ubwino ndi Zoyipa Zomwe Muyenera Kuziganizira)

Zamkati

• Kodi Zakudya Zamasamba Ndi Chiyani?
• Ubwino Wathanzi Labwino Wamasamba
• Zakudya zamasamba zimalimbikitsa matumbo athanzi.
• Zakudya za vegan zitha kuchepetsa chiopsezo chokhala ndi matenda ashuga.
• Zakudya zamasamba zimakhala ndi ma antioxidants ambiri.
• Zakudya za vegan zimathandizira mtima wathanzi.
• Zovuta Zotsatira Zakudya Zamasamba
• Odya nyama angafunikire kuyesetsa kuti apeze iron ndi calcium yokwanira.
• Vegans angafunike kumwa zowonjezera zakudya zina.
• Zamasamba zitha kuphonya mapuloteni ngati sangakonzekere bwino.
• Ndani Ayenera Kupewa Kudya Zakudya Zamasamba?
• Kodi Zakudya Zamasamba Ndi Zathanzi?
• Onaninso za

Kaya mumadya zakudya zaku Mediterranean kapena dongosolo la keto kapena china chilichonse, mwina simudziwa kuzindikira malingaliro olakwika a anthu pazakudya zanu komanso momwe zimakhudzira thanzi lanu. Ma vegan dieters, makamaka, nthawi zambiri amakumana ndi malingaliro olakwika kuti amadalira kwathunthu pa "chakudya cha kalulu" ndipo sangapeze mapuloteni okwanira.

Koma ngati Otsatira zatsimikizira chilichonse, ndikuti ngakhale malingaliro olakwika omwe atenga nthawi yayitali akhoza kuchotsedwa. Apa, katswiri wodziwa za zakudya amawongolera zomwe zakudya zamasamba zimaphatikizanso (zowononga: ndizoposa kudya zipatso ndi masamba), komanso phindu lalikulu lazakudya zamasamba - ndi zovuta zake.

Kodi Zakudya Zamasamba Ndi Chiyani?

Kawirikawiri, munthu amene amatsatira zakudya zamasamba amadzaza mbale zawo ndi zakudya zamasamba, kuphatikiza zipatso, ndiwo zamasamba, mbewu zonse, mtedza ndi mbewu, nyemba ndi nyemba, ndi zinthu za soya, atero Kelly Springer, MS, RD, CD.N. Mosiyana ndi odyera zamasamba - omwe amadya mkaka, tchizi, ndi mazira koma osati nyama - omwe amadya vegan amapewa zonse zopangira nyama, kuphatikiza nyama, nsomba, mazira, ndi mkaka, komanso zosakaniza zomwe zimachokera ku nyama, monga gelatin ndi uchi, akufotokoza. (Zogwirizana: Chilichonse Chimene Muyenera Kudziwa Zokhudza Kusiyanitsa Pakati pa Zakudya Zamasamba Vegan)

Ngakhale "wobzala mbewu" ndi "wosadyeratu zanyama zilizonse" amagwiritsidwa ntchito mosinthana, pali kusiyana pakati pamawu awiriwa. Odya zamasamba kokha kudya zakudya zomera, pamene amadya zomera makamaka amadya koma amadyabe nyama zina, mwina pang'onopang'ono kapena mwa apo ndi apo, akutero Springer. Mwachitsanzo, chakudya chochokera ku zomera chikhoza kukhala ndi mbale yambewu ya quinoa yokhala ndi zophika zokazinga, mapeyala, zovala zopanda mkaka, ndi kachidutswa kakang'ono ka nkhuku yokazinga, pamene mtundu wa vegan ungasinthe nkhukuyo ndi tofu.

Pofuna kusokoneza zinthu kwambiri, pali mitundu ingapo yakudya mkati mwa msasa wa vegan womwewo. Ena omwe amadya amadyera "zakudya zonse, zamasamba" zamasamba, kutanthauza kuti amadya zakudya zonse zamasamba koma amayesetsa kuchepetsa zomwe zakonzedwa (taganizirani: nyama zina kapena zokhwasula-khwasula). Ena amatsatira zakudya zamasamba zosaphika, kudula zakudya zilizonse zomwe zaphikidwa kuposa 118 ° F ndikudya zatsopano, zofufumitsa, kapena zosatentha kwambiri / zopanda madzi. “Ngakhale kuti ndimakonda kugogomezera kwake za zipatso ndi ndiwo zamasamba, [chakudya chosaphika chamasamba] chimaletsa zakudya zina zochokera ku zomera zomwe zili ndi michere yambiri, monga mbewu zonse ndi tofu, ndipo zingakhale zovuta kuzisunga kwa nthaŵi yaitali,” akutero. Mphukira.

Palinso gulu lomwe Springer amakonda kulitcha "zakudya zopanda pake." “[Anthu amenewa] samadya zinthu zanyama koma amapeza ma calories ambiri kuchokera ku zakudya zosinthidwa, zamasamba (mwachitsanzo, nyama yabodza, tchizi chopanda mkaka), ndi zinthu zina zopanda michere zomwe mwachibadwa zimakhala zosadya nyama koma sizili bwino. wathanzi, monga batala la ku France ndi maswiti, ”akutero.

Ubwino Wathanzi Labwino Wamasamba

Zakudya zamasamba zimalimbikitsa matumbo athanzi.

Kutembenuka, kuyika nyama ndikunyamula mbale yanu ndi nyama zamasamba, nyemba, mbewu, ndi mbewu zonse kumatha kukupatsani thanzi. Zakudya za vegan izi zimadzaza ndi ulusi - gawo lazomera zomwe thupi lanu silingathe kuyamwa kapena kugaya - zomwe sizimangokupangitsani kuti mukhale okhutitsidwa komanso okhutitsidwa komanso zimathandizira kugaya chakudya komanso zimathandizira kuti nambala yanu ikhale yokhazikika, malinga ndi US National. Library of Medicine. Kuphatikiza apo, kafukufuku wokhudza anthu pafupifupi 58,000 adawonetsa kuti kukhala ndi zakudya zamafuta ambiri - monga kutsatira zakudya zamasamba - kumalumikizidwa ndi chiopsezo chochepa chokhala ndi khansa ya m'matumbo. Kuti mugwire ntchito yolimbikitsidwa ndi Dipatimenti ya Zaulimi ku United States tsiku lililonse kudya magalamu 28 a fiber tsiku ndi tsiku ndikupeza phindu la zakudya zamasamba, osadya zakudya zopatsa mphamvu monga nyemba zoyera, nandolo, atitchoku, nthanga za maungu, ndi ma avocado.

Zakudya za vegan zitha kuchepetsa chiopsezo chokhala ndi matenda ashuga.

Apanso, mutha kuthokoza ma fiber onse chifukwa cha phindu lazakudya zamasamba. ICYDK, mtundu wachiwiri wa shuga umayamba thupi lanu likapanda kupangika kapena kugwiritsa ntchito insulini bwino, zomwe zimatha kuyambitsa kuchuluka kwa shuga m'magazi kwakanthawi kotalikirapo. Koma kuchuluka kwa ma fiber kungathandize kuchepetsa shuga m'magazi ndikuwongolera chidwi cha insulin, zomwe zimapangitsa kuti maselo azigwiritsa ntchito shuga m'magazi mogwira mtima komanso kuchepetsa shuga wamagazi, malinga ndi nkhani ya m'magaziniyi. Ndemanga Zazakudya. Chitsanzo: Pa kafukufuku wina wa anthu opitilira 60,000, 2.9 peresenti yokha ya omwe adatenga nawo gawo pazakudya zodyera ndiwo adapanga mtundu wa 2 shuga, poyerekeza ndi 7.6 peresenti ya omwe samadya zamasamba (aka kudya nyama). (Zogwirizana: Zizindikiro 10 za Matenda A shuga Omwe Akazi Ayenera Kudziwa Zokhudza)

Zakudya zamasamba zimakhala ndi ma antioxidants ambiri.

Pamodzi ndi fiber, zipatso za vegan mwachibadwa ndi zamasamba zimadzaza ndi antioxidants, zinthu zomwe zimateteza maselo kuti asawonongeke chifukwa cha ma free radicals (mtundu wa molekyulu yosakhazikika) yomwe ingawononge maselo. Matenda opatsiranawa akamakula m'maselo, atha kuvulaza mamolekyulu ena, omwe atha kuwonjezera chiopsezo cha khansa, matenda amtima, ndi sitiroko, malinga ndi National Cancer Institute.

Kuphatikiza apo, sayansi yawonetsa kuti mutha kupeza zofunikira zina zathanzi mukamadya zakudya zokhala ndi antioxidant izi. Mwachitsanzo, vitamini A (yomwe imapezeka mu broccoli, kaloti, ndi squash), vitamini C (yomwe imapezeka mu zipatso za mbatata ndi mbatata), ndi vitamini E (yomwe imapezeka mu mtedza ndi mbewu) zonse ndi ma antioxidants omwe amathandiza kwambiri kuteteza chitetezo cha mthupi system - ndipo ikhoza kukuthandizani kuti mupewe kuzizira koyipa.

Zakudya za vegan zimathandizira mtima wathanzi.

Zokoma monga momwe zimakhalira ndi omnivores, zakudya zopangidwa ndi nyama monga ng'ombe, nkhumba, kirimu, batala, ndi tchizi zimakhala ndi mafuta ochulukirapo, omwe amakulitsa mafuta m'thupi ndipo pamapeto pake amatha kuwonjezera chiopsezo cha matenda amtima ndi sitiroko, malinga ndi American Heart Association. Kumbali ina, "zakudya zamasamba sizikhala ndi mafuta ambiri, motero zitha kuthandizanso kuchepetsa ngozi ya kunenepa kwambiri ndi zina zotere, monga kuthamanga kwa magazi, cholesterol, ndi matenda amtima," akutero Springer. (Zokhudzana: Buku Lovomerezeka ndi Katswiri pa Mafuta Abwino ndi Mafuta Oyipa)

Ndikofunika kunena kuti, zakudya zambiri zophikidwa ndi zakudya zokazinga zilinso ndi mafuta ochulukirachulukira, kotero omwe amadya nyama yankhumba omwe amanyamula mbale zawo ndi batala la "tchizi" ndikudya zakudya zamasamba sikuti adzatuta mitima iyi. "Zonsezi zaumoyo zimalumikizidwa ndi zakudya zonse zomwe zimagwiritsidwa ntchito popanga chomera ndi zakudya zosakonzedwa pang'ono, m'malo mwazakudya zamasamba zomwe zimadalira kwambiri" zakudya zopanda pake "zamatenda," akufotokoza Springer.

Zovuta Zotsatira Zakudya Zamasamba

Odya nyama angafunikire kuyesetsa kuti apeze iron ndi calcium yokwanira.

Ngakhale ndizotheka kukhuta zakudya zanu pazakudya zopatsa thanzi, Springer akuti zitha kukhala zovuta, makamaka pankhani yachitsulo - mchere womwe umagwiritsidwa ntchito popanga mapuloteni m'maselo ofiira amagazi omwe amanyamula mpweya kuchokera m'mapapo mthupi lonse komanso minofu. Thupi silimayamwa mtundu wa iron womwe umapezeka muzakudya zamasamba mogwira mtima ngati mtundu womwe umapezeka muzakudya zanyama, ndichifukwa chake National Institutes of Health imalimbikitsa odyetsera zamasamba ndi zamasamba amadya pafupifupi chitsulo chochuluka kuwirikiza kawiri (kukwana mamiligalamu 36 patsiku) monga omnivores. Kuti mukwaniritse gawo lanu pazakudya zamasamba, Springer akukulimbikitsani kukweza mbale yanu ndi zakudya zachitsulo, monga nyemba, njere (monga dzungu, hemp, chia, ndi sesame), ndi masamba obiriwira, monga sipinachi. Ganizirani zophatikizira zakudya izi ndi zina zomwe zili ndi vitamini C - monga sitiroberi, tsabola, broccoli, ndi mphukira za Brussels - popeza kutero kumathandizira kuyamwa kwachitsulo, akuwonjezera.

Popeza omnivores nthawi zambiri amatembenukira kuzinthu zanyama monga mkaka, yogurt, ndi tchizi za calcium ndi vitamini D - zakudya zomwe zimathandizira thanzi la mafupa - Springer amalimbikitsa kuti azitsamba azigwiritsa ntchito mkaka wopanda mkaka womwe umalimbikitsidwa ndi michere (akawonjezeredwa ku mankhwalawa). Mwachitsanzo, Silk Almond Mkaka (Buy It, $3, target.com) ndi Silk Soy Mkaka (Buy It, $3, target.com) zonse zili ndi calcium ndi vitamini D kuti zikuthandizeni kukhuta.

Komabe, njira zina za vegan zitha kukuwonongerani kusintha kwakukulu kuposa mkaka wa OG, akutero Springer. Chifukwa chake ngati bajeti ikudetsa nkhawa, yesetsani kudzaza ndi zakudya zamasamba zomwe zimadzaza ndi michere mwachilengedwe, kuphatikiza kale, broccoli, ndi mbewu zonse za calcium ndi tirigu wolimba ndi madzi a lalanje a vitamini D. ndi Momwe Mungazikonzere)

Vegans angafunike kumwa zowonjezera zakudya zina.

Mavitamini ena ndi ovuta kubwera. Vitamini B12 - michere yomwe imathandizira kuti mitsempha ya mthupi ndi maselo amwazi wathanzi - mwachitsanzo, imapezeka makamaka muzakudya zanyama (mwachitsanzo nyama, mkaka, ndi mazira) ndipo imawonjezeredwa ku chimanga ndi yisiti yazakudya, malinga ndi NIH. Pofuna kupeza gawo lolandilidwa tsiku lililonse la ma micrograms 2.4, Springer amalimbikitsa nkhumba kutenga methylated vitamini B12 supplement, monga Methyl B12 (Buy It, $ 14, amazon.com). (Ingodziwa kuti zowonjezerazo sizoyendetsedwa ndi Food and Drug Administration, chifukwa chake kambiranani ndi doc yanu kuti mupeze malangizo ena pamlingo woyenera ndi mtundu wa zowonjezera kwa inu.)

Momwemonso, odya zamasamba angafunike thandizo kuti apeze ma omega-3 fatty acids oyenera, omwe amathandiza kupanga ma cell a ubongo ndikusunga mtima wanu wathanzi. Mwachitsanzo, mbewu za flaxseed zimadzitamandira za ALA (omega-3 yofunika kwambiri yomwe thupi lanu silingathe kupanga palokha), koma ilibe DHA (yomwe ndi yofunika ku thanzi laubongo) ndi EPA (yomwe ingathandize kuchepetsa triglyceride). mazinga), omega-3s omwe amapezeka makamaka muzakudya za nsomba, akutero Springer. Thupi limatha kusintha ALA kukhala DHA ndi EPA, koma pang'ono, malinga ndi NIH. Ndipo popeza zingakhale zovuta kupeza mitundu yeniyeni ya omega-3s yokwanira kudzera muzakudya zamasamba (mwachitsanzo, nyanja zam'madzi, nori, spirulina, chlorella), Springer amalimbikitsa odya nyama kuti aganizire za kumwa algae-based omega-3 supplements, monga Nordic Naturals '. (Buy It, $37, amazon.com). Onetsetsani kuti mwapewa zomwe zimapangidwa kuchokera kuzinthu zopanda vegan monga nsomba, mafuta a nsomba, ndi mafuta a krill. (Komanso, zowonjezera izi sizikulamulidwa ndi FDA, choncho kambiranani ndi doc wanu musanachotse zowonjezera zilizonse zakale pashelufu ya sitolo.)

Zamasamba zitha kuphonya mapuloteni ngati sangakonzekere bwino.

Pakhala pali malingaliro olakwika oti nyama zamasamba sizimadya zomanga thupi zokwanira posiya nyama zonse, koma sizili choncho nthawi zonse, akutero Springer. "Ngati wina wotsatira zakudya zamasamba amadya zokwanira zopatsa mphamvu ndipo zosiyanasiyana kuchokera m'magulu onse azakudya zamasamba, ayenera kupeza mapuloteni okwanira, "akufotokoza.Izi zikutanthauza kuti kudya zakudya zokhala ndi mapuloteni ambiri monga nyemba, quinoa, tempeh, tofu, mbewu za hemp, spirulina, buckwheat, ndi mbewu zonse. (Kapena yesani imodzi mwazakudya zamapuloteni okonda zamasamba.)

Ndani Ayenera Kupewa Kudya Zakudya Zamasamba?

Ngakhale maubwino azakudya zamasamba amakhala ochepa, anthu ena atha kufuna kusiya kalembedwe kake. Omwe amatsata zakudya za ketogenic - zomwe zimadalira zakudya zamafuta ochepa komanso zamafuta ochepa - amatha kuvutika kupeza ma calories ndi michere yokwanira ngati atha kudya vegan nthawi yomweyo, akutero Springer. (Ngati simukudziwa, zipatso ndi nyama zamasamba zimakhala zolemera kwambiri).

Momwemonso, anthu omwe amafunikira kuchepetsa kudya kwa fiber pazifukwa zamankhwala (monga munthu yemwe ali ndi matenda a Crohn yemwe akukumana ndi vuto) akhoza kupeza kuti zakudya zopatsa thanzi zomwe zimadya vegan zimatha kuyambitsa zovuta zina, akuwonjezera. Ndipo popeza zimaphatikizapo kudula zakudya zambiri, Springer amachenjeza iwo omwe ali ndi mbiri yakudya kosasunthika poyesa kuyesa zakudya zamasamba, chifukwa zimatha kukhala ndi machitidwe okhwima. TL; DR: Ngati simukudziwa ngakhale pang'ono za kudya zakudya zamasamba, lankhulani ndi dokotala kapena wazakudya kuti muwone ngati zili zoyenera kwa inu.

Kodi Zakudya Zamasamba Ndi Zathanzi?

Zinthu zonse zikaganiziridwa, palibe yankho lomveka bwino loti kaya zakudya zamasamba ndizabwino kwa aliyense amene akufuna kuzipereka. "Monga momwe zimakhalira ndi zakudya zilizonse, zimatsikira kwa munthu," akutero Springer. "Anthu ena amasangalala kutsatira zakudya za vegan, pomwe ena sangalekerere. Mumawadziwa bwino thupi lanu, chifukwa chake ngati mungayese zamasamba ndipo sizikukuthandizani, mutha kupindulabe phindu la kudya zakudya zamasamba zonse. "

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