Iyi Kudya-Kunobva Mukudya Kune Hutano

Nguva nenguva, tinosimbisa kuti vegan, kureva kudya kwezvirimwa, kune utano hwakanaka. Nekudaro, iwe unogona zvakare kudya vegan uye kudya zvisina kunaka panguva imwe chete. Kana iwe ukaisa pamwe kudya kwako kwemafuta ane mafuta akawanda, zvinwiwa, chingwa chichena, uye shuga, ipapo iwe unodya vegan, asi iwe uri kure nehutano. Uye nepo chikafu chine hutano chevegan chinodzivirira kubva kuchirwere chemoyo, chikafu chisina kunaka chevegan chinoita kuti moyo uve wakashata sekudya kune zvigadzirwa zvemhuka - izvo zvakaratidzwawo muchidzidzo.

Haasi kudya kwese kwezvirimwa kune hutano

Iwe unodya vegan kana kunyanya kunyanya vegan? Une chokwadi here kuti uri kudya zvine utano? Vanhu vazhinji vanotenda kuti kungodzivisa zvigadzirwa zvemhuka zvakakwana kuti uzviitire nyasha. Zvisinei, ihwo hunyengeri.

Kashoma kana musiyano wakaitwa muzvinyorwa zvesainzi. Zvagara zvichinzi kudya kwezvirimwa kunoita basa rinokosha mukudzivirira chirwere chemwoyo. Nokuti kudya kunosanganisira kunyanya kudya kwezvirimwa kunogona kudzivirira kana kuvandudza zvirwere zvakasiyana-siyana - kusanganisira kufutisa, chirwere cheshuga, high blood pressure, uye chirwere chemwoyo. Asi kuti sei chaizvo kudya kwakavakirwa chirimwa kuchengetedza moyo kunofanirwa kutarisa hakuwanzo kutsanangurwa.

Vanhu vazhinji vanofa nechirwere chemoyo. MuUSA chete, vanhu vanopfuura 600,000 gore rega rega - sekureva kweAmerican Disease Control agency CDC. MuGermany muna 2015, pakanga paine vanosvika zviuru mazana matatu nemakumi mashanu vakafa nekuda kwematambudziko emoyo. CDC yakatsanangura kuti kudya kusina kunaka chinhu chikuru mukukura kwechirwere chemwoyo. Kuchinjira kukudya-kwekudyara kungave kwakakosha uye kunobatsira.

Chengetedza kudya kwezvirimwa

Muna 2008, semuenzaniso, Current Atherosclerosis Reports yakashuma kuti zvidzidzo zve epidemiological uye zvidzidzo zvevanhu zvakawana hukama hunotevera: Kunyanya kushandiswa kwekudya kwezvirimwa kwaiitwa, kunodzikira mukana wekufa nerufu rwunoenderana nemoyo.

Imwe ongororo muna Chikunguru 2014, yakavakirwa vangangoita 200 varwere vane chirwere chemoyo, yakaratidza kuti avo vakachinjira kune vegan kudya vaive vadzivirirwa zvirinani kubva kuchirwere chemoyo pane avo vaitevera kudya kwakajairika kwenyama uye zvigadzirwa zvemukaka nehove zvakasara.

Muna Kurume 2017, Nutrition & Diabetes yakaburitsa mhedzisiro yemuyedzo wakasarudzika umo vatori vechikamu (makore makumi matatu nemashanu kusvika makumi manomwe) vakakurudzirwa kudya kwekudya-kwakadyarwa kurwisa kufutisa, chirwere cheshuga, high blood pressure, high cholesterol, uye coronary artery. chirwere.

Vanodya vegan vakakwanisa kuderedza BMI yavo ne 4.4 points mushure memwedzi mitanhatu, boka rekutonga, iro rakanga raramba richidya zvakajairika, rakangokwanisa kuderedza BMI yavo ne 6 points. Zvimwe zvose zvinokonzera njodzi yechirwere chemoyo zvakaderedzwawo zvakanyanya muboka revegan kupfuura muboka rekutonga, iro rakangogamuchira mishonga.

Zvikafu zvakasiyana zvevegan

Kashoma vaongorori vaisanyatsoratidza kuti vakabudirira vakazvidyisa sei. Muchirevo chechinyorwa chino, timu yekutsvagisa kubva kuHarvard University muBoston yaratidza kuti kune zvakare kudya-kwekudyara kwekudyara kusina hutano zvachose asi kunogona kukuvadza muviri zvakanyanya. Nekuti vegan haisi vegan. Heino mhedziso pfupi yemhando dzakasiyana dzekudya kwevegan:

• Vegan chikafu chese chine chikamu chepamusoro chemiriwo mbishi
• Vegan chikafu mbishi (izvo zvechokwadi, sezvizhinji zvezvinotevera, zvinogona kugara zvine hutano panguva imwe chete)
• Vegan yepakutanga kudya (chikafu chekudya chine, pakati pezvimwe zvinhu, chikamu chikuru chemiti yemusango)
• Vegan Ayurvedic chikafu (chinenge chikafu chakabikwa chete, kwete nguva dzose chakanaka)
• Low carb vegan
• High carb vegan (80/10/10 = 80% macarbohydrates, 10% protein, 10% mafuta)
• Vegan junk chikafu chekudya (ane hutano haatariswe pano, chinhu chikuru ndeye vegan)
• ... uye zvechokwadi nhamba isingaperi yemhando dzakasanganiswa

Iyo vegan junk chikafu chikafu

Iyo vegan junk chikafu chikafu ndeyekudya vegan, asi kwete hazvo hutano. Kune machipisi, doro, zvinwiwa, soy puddings, zviwitsi, chingwa chichena, imbwa dzinopisa dzine seitan soseji, vegan makeke, ice cream, zvihwitsi, gummy bear, kofi, nezvimwe zvakawanda. Chinhu chipi nechipi chinogona kudyiwa chero bedzi chiri vegan. Zvimiro zvehutano hazvina kukosha.

Saka kana zvidzidzo zvichiratidzwa zvakare uye zvakare kutaura kuti kudya kwezvirimwa kune hutano hunoshamisa, saka vamwe vangafunga kuti zvakakwana kudzivirira nyama chete, hove, mazai, uye zvigadzirwa zvemukaka kuti zvive zvine hutano kana kuti zvigare, nepo iyo yese menyu inogona kusara uye inowedzerwa nemukaka wesoya uye kutevedzera cheese maererano nekunaka. Zvinosuruvarisa, hazvisi izvo zviri nyore, sezvo vatsvakurudzi veHarvard vakakomberedza Dr. Ambika Satija mu Journal of the American College of Cardiology muna July 2017.

Zvokudya zvemiti hazvina kunaka sekudya kwenyama

Chidzidzo cheHarvard chakashandisa nekuongorora makore makumi maviri e data kubva kuzvidzidzo zvitatu zvikuru zvehutano - 20 vakadzi kubva kuNurses 'Health Study uye Nurses' Health Study II uye 166,030 varume kubva kuHealth Professionals Follow-Up Study. Vatori vechikamu vakanga vatova nekenza kana chirwere chemwoyo havana kubatanidzwa. Munguva yekudzidza, vanhu 43,259 vakagadzira chirwere checoronary artery.

Sezvo muzvidzidzo zvekare zvinovaka muviri zvese zvinomera-zvakavakirwa mafomu ezvekudya zvaive zvakanyanya kana kushoma pamwe chete, chidzidzo chezvino chakasiyanisa zvakanyanya. Kune marudzi matatu ekudya kwezvirimwa:

• Zvokudya zvine chikafu chakawanda chezvirimwa sezvinobvira, asi usabvisa zvachose chikafu chemhuka
• Zvokudya zvinongova vegan uye zvine hutano hwakawanda-hwakadyarwa chikafu sezvinobvira, semichero, miriwo, uye zviyo.
• Zvokudya zvinowanzova nezvokudya zvemiti zvisina kunaka, zvakadai seB. zvinwiwa zvinotapira, zvigadzirwa zvembatatisi (machipisi, mafiritsi akagadzirira, macroquettes, nezvimwewo), zvihwitsi uye zvigadzirwa zveupfu chena kana mupunga chena.

Zvakazoitika kuti vatori vechikamu muboka rechipiri - avo vaigara vegan UYE vane hutano - vaiva nehuwandu hwakanyanya kuderedza dambudziko rekuita chirwere chemwoyo kupfuura mamwe mapoka maviri.

Boka rechitatu, kufanana neboka rokutanga, rakanetseka nemigumisiro yakaipa yezvokudya zvavo pahutano hwemwoyo.

Kungodya chirimwa-chakacherwa hakuunze mabhenefiti!

Muchinyorwa chechinyorwa, Dr. Satija nevamwe vaanoshanda navo vanonyora Dr. Kim Allan Williams weRush University Medical Center muChicago kuti zvakakosha kudzidzisa varwere nezvesarudzo dzakakodzera dzekudya. Nekuti kungodya vegan zvechokwadi hakuunze chero hutano hunobatsira.

Kudya kwakanaka chete kwechirimwa ndiko kune utano

Chikafu chevegan chine hutano chine mapoka echikafu anotevera:

• Chikafu chikuru miriwo nemichero
• Chinwiwa chikuru imvura

Zvokudya zvechikafu zvinowedzerwa ne:

• Zviyo zvezviyo (semu oatmeal, chingwa, pasta, mupunga wezviyo, mapira) kana pseudocereals
• legumes
• nzungu nemafuta
• Zvishoma zvemafuta emhando yepamusoro nemafuta (semuorivhi, mafuta ehemp, uye kokonati mafuta)
• Zvigadzirwa zvesoya zvemhando yepamusoro (semuenzaniso tofu, tofu patties, kana zvakafanana)
• Ichangobva kusvinwa muriwo kana muto wemichero (iyo yekupedzisira chete muhuwandu hudiki)
• ... uye izvo zvinovaka muviri zvinodiwa pamunhu.