Vegetarian - a ... vegans uye vegetarians: Asi, zvokudya tsika uye zvinonakidza zvinhu

Musiyano vegetarians, saka kuti havafaniri chete kunamatira imwe simba gadziriro umo mune zvinodyiwa zvachose kana ubatanidzwewo vasisina mhuka mapuroteni uye mafuta, nomukaka zvigadzirwa, mazai, hove uye zvomugungwa, asiwo kugamuchira pfungwa achiramba zvinhu, zvinhu uye kugadzirwa dzinoshandisa mbava, matehwe, mapfupa kana dzimwe nzvimbo nezvitunha zvemhuka akafa.

Zvaiitika kuti kudya miriwo

Kazhinji, vegans uye vegetarians (musiyano wavo zvichabudiswa pachena pazasi) tsanangura zvakanakira yawo simba hurongwa chokuti iri chinyakare nyika madzitateguru murume ano aigona Kashoma kuwana mapuroteni uye mafuta emhuka mavambo, uye nemhaka yavo zvokudya ine pamidzi, miriwo, mashizha pamiti yose, michero, howa, nemichero, zviyo uye nzungu kwenguva yakareba ezviuru zvemakore. Archaeology, kudzidza zvasara upenyu hwezuva nezuva, kusanganisira kunyanya hari panzvimbo dzokugara munhu wekare, kuramba ngano pamusoro simba chinyakare zvaisazogona womunhu-muvhimi. Kunyange kumanikidzwa, asi zvokudya chinyakare nevanhu 65% yave izere nezvokudya chirimwa mavambo, kusiyana mumwe pavatatu bushmeat nezvimwe mhuka mapuroteni zvokudya sezvo mazai, hove, uye zvichingodaro. D.

Zvakatora zviuru zvemakore panzvimbo nzara kumanikidzwa kudya miriwo dzose uye kwakapararira munhu ave kuwanikwa nguva dzose kwemapurotini mhuka uye mafuta. Zvokudya akazova siyana uye hunogutsa, asi zvirwere chokuita zvinetso zvomudumbu turakiti uye ropa midziyo, zvakava zvakawanda. Chokwadi chokuti majini muviri mudziyo kuchinja, asi madyiro uye zvinogonekwa, pamwe mararamiro hwakachinja yekudyidzana. Asi maonero ichi haisi yakadyidzana nemasayendisiti zvose.

Dzavo nharo verenga sezvinotevera: zvokudya wamadzibaba edu kwave gogonera zvakawanda nokuda kudyiwa hombe kwazvo nyama akatorazve, izvo zvakazoita kuti kwomuviri nokukurumidza, pamwe mashandiro kuyaruka, nokudaro vachigurisira zvakatoitika pfupi-akararama nokuda utachiona uye matenda, tsaona, hondo yevagari vemo, kudenha nezvikara, inoruma chenyoka uye chepfu nezvipembenene evanhu hwose.

Nhoroondo akarayira kuti Millennium tsika kudya miriwo sezvo honzeri dzechitendero zvaunofarira richikunda munyika kupararira chiHindu, chiJain, chiBhudha. Vatsigiri uye Distributors pakati vegetarians vakawanda vaivawo vateveri siyana nouzivi, akadai Pythagorean uye gare gare - dzidzo uye zvinhu rukoko njere. Haasi masanga kudya miriwo, simba iri yakakurumbira maitiro chainzi pakarepo, asi pakutanga akanzi "Indian" kana "Pythagorean". Modern Europe uye America chaizvo kunamata simba romugove hurongwa - ari pamazita vegetarians vanowanzotaura Wekumusoro-soro Profile uye vanozivikanwa nemazita. Asi ano India miriwo mamiriro vazvichengete pakati 20% uye 70% of zvachose kwevanhu.

Vegans uye vegetarians: kusiyana

Veganism - ichi ndechimwe classifications ose kudya miriwo, zvichiratidza Kurambwa kwete nyama, asiwo hove uye zvomugungwa, kunokonzerwa kupondwa kuvhima, hove, ari maindasitiri maberekero, uuraye, zvokutengeserana ukabata, etc. Eggs, mukaka uye mukaka zvigadzirwa .. panguva veganism zvinosanganisirwawo muchikwata che warambidzwa zvigadzirwa sezvo yaunganidzwa kushanda mhuka. Zvisinei, unofanira kuziva, kufunga kuti kueche uye miriwo: musiyano pano riri kwete chete ukuru kwokuomerwa kurambidzwa zvigadzirwa zviri Grocery mudengu. It - Uyewo uchiwirirana ane tsika dzemitemo uye taboos pachinhu mhuka nezvimwe fauna of.

Pakati Dzidziso "kueche" uye "miriwo" Kusiyana pakuti vegans kwete chete regai vanopfeka mbatya neshangu akaita rwokuzvarwa makushe nematehwe, regai kutenga matehwe mabhegi uye mabhandi, hatishandisi matehwe fenicha uye zvizoro, umo pakuburitswa, sezvo ivo Zvinoita sokuti kutambudzika mhuka, asi kudzivirira kodzero dzemhuka kudana pedyo uye kwete kushanyira dzinochengetwa mhuka, dolphinariums, circuses uye dzimwe nzvimbo dzakada apo mhuka nokushandiswa uye kazhinji inoitwa murombo ezvinhu.

Other akasiyana kudya miriwo

Vegetarian - munhu vachiziva uye nokuzvidira zvasiya kudyiwa upi nyama-kudya mhuka kana hove akaurayiwa panguva kugadzirwa kana mushure chinokosha kurimwa kuuraya. Asi havagoni kusiya zvibereko mhuka mavambo, kwete kuwana nesimba. Somuenzaniso, uchi, nomukaka zvinogadzirwa uye kunyange mazai ne yehuku kumapurazi. Vanhu vanoomerera kudya kwakadaro, rinonzi laktoovovegetariantsami. Izvi zvinosanganisira vegetarians kupfuura ano havadyi chete nyama uye hove ndiro. Chikamu vegetarians havadyi kana kunwa uye zvose nomukaka zvigadzirwa, asi dzimwe nguva rinoshandiswa kudya mazai. Vane Ovo-vegetarians. Kana, Asiwo, mazai zvinopedzwa, nezvinogadzirwa nomukaka kuramba ari zvokudya, vateveri ino simba gadziriro anonzi laktovegetariantsami.

Pakati vegans pane vamiririri yokunyanyisa kudya miriwo - mbishi foodists (naturists), chose ushe kubva chero kupisa kurapwa mishonga zvokudya, nokuti chokwadi kuti mukuru tembiricha anoparadza zvinokosha muviri ehupfumi, kusiyana zvigadzirwa anoshandiswa yavo yepanyama chimiro, pasina kupisa kurapwa.

Nokusanyanya ari kuwedzera Pfungwa nemiriwo, michero uye miriwo uye nezvinonhuhwira nechipo mbeu, mbishi foodists disclaim zvose kubika nzira, kusanganisira pickling uye kushandiswa chete unorema mbeu.

Pesco-miriwo - ndiye hunakidze pachako miriwo hove, caviar, dzemugungwa uye zvose zvomugungwa, asi anoramba nyama yayo zvigadzirwa zvachose.

Kubatsira kudya miriwo

mapazi iwayo miriwo, hunoita kushandisa mukaka nezvinogadzirwa nomukaka, mazai uye kunyanya hove uye zvomugungwa, regai kukonzera chero hanya mune nezvezvokudya ano uye vanachiremba vakawanda nokuti kudya kwakadaro vanoziva anenge azere mururame vanhu vakuru vakawanda, kunyanya vanhu pashure pemakore makumi mana . kunyange zvakanaka miriwo.

Asi kana muviri kwenguva refu, kazhinji kwemakore, haagamuchiri mhuka mapuroteni uye mafuta pane ngozi kueche kana kueche? Izvi zvinobatsira, kana vane-refu zvakaipira kudya kwakadaro?

Mumwe zvakanakira pachena zvidavado ichi chikafu, izvo zvaiona kakawanda akaratidza tichibatsirwa kwesainzi - duku, zvichienzaniswa zvetsika simba, ngozi husina atherosclerosis, kumwe kenza, nechirwere chemwoyo, arthritis, arthritis, gout, BP, mhando 2 cheshuga, cholelithiasis .

Chii miriwo Muterere unokubvumira kuderedza uye kudzora uremu kana kuchengeta utano muviri uremu? Nezvezvokudya vegetarians vanoti 1,500 macalorie pazuva kwakakwanira munhu mukuru kuti avhareji yakakwirira. Kudya miriwo akabatana nechiedza kugwinya - mumwe inonyatsobudirira uye uchitsanya nzira vawane zvakanaka mumuviri chimiro.

Kudya miriwo inobatsira chokuti rabvisa muviri muchetura, muviri rinenge sanitizing.

Pakupedzisira, muti chikafu Zvichisanganisa, mukuwedzera kune muriwo, michero, bhinzi uye hanyanisi, uye kunyange zviyo, rine guru mari zvinokosha mavhitamini, zvicherwa, antioxidants, uye pakugadzira kushingaira zvinhu, cellulose uye yainge kugadzirwa. izvi zvose zvinobatsira muviri (kunyanya mumadhorobha vagari) kukurira kunetseka uye murombo madhorobha ezvinhu, uye achaponesa vechidiki uye nenyama mumuviri.

gumo

Nezvayakaipira vari kudya miriwo muwanze, kunyanya kana zvokudya ari kurwara-vaiona uye akadzikama. Saka, vegans uye vegetarians kazhinji vanotambura simbi kushaikwa kupererwa neropa. In chirimwa zvokudya dare vakasazviisa pasi muchimiro heme, zviri havaratidzi kunyura.

Mumwe matambudziko zvakakura pamusoro miriwo - chirwere yokushomeka chinokosha vhitamini B12. Ichi B vhitamini haamo mune miti, uye pasina munhu kuva kusingarapiki uye dzakakomba zvikuru chirwere tsinga.

Pane misiyano pakati mhuka uye muriwo nemapurotini. Mhuka dziri nani kupfuura miriwo (kusanganisira Sou). Mapuroteni - chinokosha chivakwa mashoko masero uye munyama. Pasina puroteni havagoni kubereka hormone makemikari. Puroteni zvakare kunokanganisa zvirwere.

Kazhinji, vegans akawana kushayikwa calcium, vhitamini D, zingi uye ayodhini. All zvinhu izvi zvinodiwa nomuviri muhuwandu hwakakwana.

Vegans, vasina mune zvokudya ehove nezvokudya zvomugungwa, kushaya mavhitaminzi anokosha uye zvicherwa, kunyanya naOmega-3 polyunsaturated mafuta acids, izvo kutsiva chirimwa hazviiti.

Fiber ndechimwe kubatsira vakawanda vedu se inobvisa chinokuvadza "remafuta akawandisa, zvinokachidza nekusazvidzora shuga. Asi overabundance kwayo (anogona kuonekwa kazhinji nenguva kudya miriwo) zvinokuvadza utano, kuchivhiringidza mapuroteni kuitwa, kunyange mabiko uye kuitwa nayo uye ndizvo dambudziko kune miriwo.

Kudya miriwo ari contraindicated vanhu vane asthenic urwere, immunodeficiency, uye kusimba kana kunaya oparesheni uye kukuvara. vanachiremba Most regai yemutemberi kubatanidzwa mune miriwo kuti pamuviri uye anoyamwa, uyewo zvakasimba regai kutokurudzira kudya kwakadaro kuti vana nevechidiki yose nguva paumbwe muviri.

Asi vakawanda matambudziko aya anogona kudziviswa kana wasvika simba nokuchenjera.

Power vegetarians - zviripo nezvinhu zvakakwana mapuroteni

Zvokudya, akasarudzwa vegetarians, chikuru dambudziko - kwete chete kusavapo yose chakarondedzera zvinovaka muviri, izvo zvinogona kuwanwa kubva kumusoro-sosaiti mhuka mapuroteni, asiwo chokuti kunyange kuruoko tinosvika kuna muriwo mapuroteni Kudya angasava zvakakwana, uye kunyange uya anoenda, zviipe nayo yokuita zvinoitwa muviri. High yepamusoro mapuroteni ichaongororwa kuti ndivo kuti zvinosanganisira zvinokosha amino acids, akafanana "chizvarwa" amino asidhi mu mapuroteni kwevanhu, pamwe kukura chete zvakanaka. The pedyo mhuka inogona kunzi sezvo Sou mapuroteni, hereinafter - the legume mapuroteni. Kutarisirwa anofanira kutorwa kurerutsa kushaya mapuroteni kuitira kupa zvibereko chirimwa mavambo, ane mapuroteni uye amino acids zviri zvikuru zuva nezuva kudya. Izvi Sou uye Sou zvigadzirwa, bhinzi, nzungu, mashava mupunga, zviyo yose zvigadzirwa, uyewo ine shoma mapuroteni. Zviya, mutungamiri pakati boka iri - Quinoa.

A guru chikamu mapuroteni rine seitan - gluten chigadzirwa, uyewo inokosha kueche mapuroteni Nezvakakuyiwa namazariro. Laktoovovegetariantsy vegans uye vaya vanovakira kudya kwavo maererano nemirau, kazhinji kugamuchira zvakajairika, uye pane dzimwe nguva kunyange kupfuura dzose yakawanda mapuroteni.

vhitamini D

vhitamini ichi chiripo zviviri siyana - D2 uye D3. Vegetarians kurega pfungwa dzavo pamusoro pechimiro D2 (ergocalciferol). Vegetarian nezvezvokudya nevamwe zveutano rubatsiro mu kuferefeta dzavo chandagwinyira ndechokuti vanhu vakawanda havana kuwana chiedza chezuva zvakakwana, zvakakodzera kuti kwetunhu vhitamini. Kana yokushomeka kwezvokudya akapfuma vhitamini D, kureva vhitamini D muchimiro mishonga yokuvirisa. Mukanyatsochengeta kutevera mirayiridzo chipimo chemushonga, vanogona kutora kunyange kueche (iyo, sezvinei, iri vhitamini mafuta-soluble kuti anochengeterwa muviri).

karusiyamu

Kana vegetarians kuchiipedza laktoprodukty, kazhinji matambudziko kunobva kushayikwa calcium iri zvokudya, regai kuitika. Strict vegans uye vaya vanoramba mukaka nezvimwewo nomukaka zvigadzirwa, vanofanira nguva dzose miriwo zvokudya, kunyange akapfuma calcium, achiperekedzwa nokutora zvakapfumisa Sou mukaka uye (kana) orenji muto. Nokuti aida mari calcium pazuva kunoda 3 migove karusiyamu-vapfumi zvokudya uye zvinodhaka.

B12

Chinonyanya kukosha vhitamini munyaya nedanho hematopoiesis uye epfungwa. Vhitamini B12 anodiwa zvakakodzera muchitokisi kukura uye kubereka yokugara mashoko uyewo kubatanidzwa nedanho secretion ose mahormone zvinokosha.

Vegans vanofanira kuva nechokwadi kuziva zvinotevera: hapana chimwe chigadzirwa kubva chirimwa, regai zvakananga muchifumiswa iri kugadzirwa kwacho, umo yezvakaita vhitamini B12 aripo pamwero yakakwana.

Ovo-lacto-miriwo anogona kugutsikana nokuti nguva dzose kushandisa inopiwa B12 rakagadzirirwa kubva nomukaka zvinhu uye mazai.

Vegans vanogamuchirawo vamwe B12 chete kana kugara kushandiswa zvikuru zvakapfumisa zvigadzirwa: kunwa uye Sou zvinhu uye mupunga, nechipo flakes uye zvemangwanani nechipo, mbiriso. Kana artificially akavakirirwa zvokudya zvakadai vashoma kana kwete patafura panguva Vega, akaipa migumisiro hazvingadziviswi.

Omega-3

Kazhinji The miriwo ndiyo zvakawanda naOmega-6, asi kakawanda kukwana polyunsaturated mafuta acids naOmega-3, zvinokosha chaizvo kuti uropi kushanda zvakanaka, kumwoyo uye dzimwe nhengo enyika. Omega-3 mafuta acids varipo vari akasiyana hove, mazai, uye nokudaro miriwo, uye kueche kudya, kana havasi yakakwana, kunyanya kana zviri vasiri aripo miriwo zvinhu, uyewo ane naOmega-3. Hongu, izvi zvakakora acids kuti miriwo mavambo ikoko - nayo alfalinolevaya acid. Rine, mukuwedzera zvomumvura microalgae, muna soyabhinzi, flaxseed, fruit.

Asi kunyange kana mishonga zvigadzirwa kubva pasi ikoko nguva, zviri nani kutora mamwe naOmega-3 muchimiro capsules kana emura mafuta hove. Kana kuzviomesera veganism kunodzivisa ichi, zvinokurudzirwa kutsvaka pakukurukura kwakadaro, izvo kwete kupikisana kudavira ichi. Zvino, nenzira, pane kunyange simbi iri muchimiro zvokuwedzera zvinogona kutorwa pasina zvinopesana vegans.