Inyama - a ... vegans kunye inyama: Ngokwahlukileyo koko, imikhwa lokondla kunye namanqaku anika umdla

Yintoni ke inyama umahluko, ukuze yokuba musa nje unamathele inkqubo igunya elithile apho kwi ukutya ngokupheleleyo okanye ngokungaphelelanga angekhoyo protein izilwanyana kunye namanqatha, iimveliso zobisi, amaqanda, intlanzi kunye nentlanzi, kodwa ndamkele ingcamango yokugatya naziphi na izinto, izixhobo kunye nokuveliswa ezisebenzisa uboya, izikhumba, amathambo okanye ezinye iinxalenye izidumbu izilwanyana ezifileyo.

imvelaphi yezembali imifino

Amaxesha amaninzi, vegans kunye inyama (umahluko zabo ziya kutyhilwa ngezantsi) chaza iingenelo inkqubo amandla ngenxa yokuba ihlabathi abangekaphuhli iminyanya umntu namhlanje nga yokuyithenga protein namanqatha okusuka kwizilwanyana, yaye ngenxa yokudla kwabo iqulathe lweengcambu, imifuno, amagqabi emithi nezihlahla, berry, amakhowa, iziqhamo, iinkozo kunye namandongomani ixesha elide amashumi amawaka eminyaka. Archaeology, ukufunda iintsalela yobomi bemihla ngemihla, kuquka ingakumbi yokupheka kwindawo ahlala kuyo umntu yamandulo, ukuphikisa iintsomi malunga neemvakalelo enamandla abangekaphuhli womntu-umzingeli. Nakuba ngenkani, kodwa ukutya abantu bakudala yi-65% iye sahlutha sisonka imvelaphi yezityalo, njengoko kuchasene kwesinye kwisithathu bushmeat kunye nezinye zokutya iiproteins yezilwanyana amaqanda, intlanzi, njalo-njalo. D.

Kwadlula amawaka eminyaka ukuba endaweni yokuba umntu indlala imifino ngenkani rhoqo kwaye abaninzi ziyafumaneka rhoqo kweziyi zezilwanyana amafutha. Yokudla waba ezahlukahlukeneyo ngakumbi eyanelisayo, kodwa izifo ezinxulumene iingxaki iimpahla phecana kunye negazi wokudla, waba ngakumbi. Into yokuba icebo yemfuza eziphilayo zahlala zilolo hlobo zazilulo, ngoxa otya nezakhono, kunye nendlela yokuphila iye yaguquka. Kodwa lo mbono kwabelwana ngabo bonke zizazinzulu.

izizathu zabo sifunda ngolu hlobo lulandelayo: ukutya wookhokho bethu kuye ezingalinganiyo luninzi ngenxa kokusetyenziswa yanikwa inyama wachacha, nto leyo eyakhokelela ekubeni uphuhliso emzimbeni olukhawulezileyo, kunye umsebenzi kwinqanaba lokufikisa, ngaloo ndlela kuphungulwe sele elifutshane waphila ngenxa izifo kunye izifo ezosulelayo, iingozi, neengxabano phakathi kweentlanga, ukuhlaselwa eziphilileyo zasendle, ukulunywa iinyoka nezinambuzane ezinobuhlungu ubomi babantu.

Imbali kwakhona wayalela ukuze imifino practice Millennium njengengcambu unobangela kukhetho zonqulo egqubayo amazwe ukusasazeka ubuHindu, Jainism, ubuBhuda. Abalandeli kunye abasasazi phakathi inyama izihlwele nabo babebambelele bulumko ezahlukeneyo, ezifana kaPythagoras yaye kamva - zemfundo kunye nobuchule intelligence umaleko. Yiloo nto imifino ukuqondana, le nkqubo amandla ethandwayo babizwa ngokukhawuleza, kodwa yokuqala ngokuba "Indian" okanye "kaPythagoras". Modern Europe kunye Melika ngokoqobo ukunqula kwinkqubo yonikezelo amandla - kuluhlu inyama zigula kakhulu eziphakamileyo-profile kunye namagama ezaziwayo-kakuhle. Kodwa India kwinkqubo abatya mihla bathi phakathi kwe-20% ne-70% yetotali yenani labafundi bebonke.

Vegans kunye inyama: iiyantlukwano

Veganism - le yenye ukuhlela imifino, okuthetha ukwaliwa nje inyama, kodwa kwi intlanzi kunye nentlanzi, ngenxa kokubulawa ukuzingela, ukuloba, kwi lokuzalanisa mveliso, ngogonyamelo, ukubanjiswa zorhwebo, njl Amaqanda, ubisi kunye nobisi neemveliso .. e veganism kwakhona zifakwe kudidi iimveliso esalelweyo njengoko ezifunyenwe yi ukusebenza izilwanyana. Nakuba kunjalo, kufuneka wazi, ucinga ukuba yintoni Vega kunye abatya: umahluko apha ayikho kuphela iqondo ubukhali nezithintelo iimveliso engobozini evenkileni. Oku - Kwakhona ngokuthobela iseti imigaqo yokuziphatha kunye inyala ngokunxulumene izilwanyana kunye nezinye izilwanyana.

Phakathi ingqiqo ka "Vega" yaye "abatya 'akusafani nakuqala yokuba vegans nje musa ukunxiba iimpahla kunye nezihlangu ezenziwe uboya zendalo ngesikhumba, musa ukuyithenga iingxowa ngesikhumba namabhanti, musa ukusebenzisa ifenitshala ngesikhumba kunye zokuthambisa, apho imveliso, njengoko kubonakala ukuba ubunzima izilwanyana, kodwa ukulwela amalungelo ezilwanyana, ebiza kuba kufutshane yaye ukutyelela mizi, dolphinariums, zonwabise kunye nakwezinye iindawo ezifana apho ekuxhatshazweni isilwanyana yaye lalidla ebugxwayibeni.

Ezinye iintlobo ze imifino

Imifino - umntu esazi kwaye ngokuzithandela nethe ukusetyenziswa naziphi izilwanyana nyama-niyatya okanye iintlanzi babulawa ngexesha imveliso okanye emva kokuba kulinywe ekhethekileyo ukuba zixhelwe. Kodwa ungamshiyi nemveliso zezilwanyana, nto ifunyenwe ngenkani. Ngokomzekelo, ubusi, iimveliso zobisi kunye amaqanda kunye neefama zeenkukhu. Abantu babambelele ukudla okunjalo, ebizwa laktoovovegetariantsami. Ezi ziquka inyama ezininzi mihla abantu abangayityiyo inyama nentlanzi kuphela izitya. Inxalenye inyama musa ukutya okanye usele kwaye zonke iimveliso zobisi, kodwa maxa wambi kusetyenziswa ukutya amaqanda. Yokuba ovo-inyama. Ukuba, icala, lo maqanda bayiyeka, kunye nemveliso yobisi kuhlala apha ekutyeni, amalungu ale nkqubo kwamandla kuthiwa laktovegetariantsami.

Phakathi vegans kukho abameli imifino kakhulu - foodists ekrwada (naturists), alawule ngokupheleleyo naziphi unyango ubushushu iimveliso zokutya, kuba beyisekile ukuba amaqondo obushushu aphezulu utshabalalisa iipropati ezixabisekileyo okunesondlo, njengoko kuchasene iimveliso asetyenziswe ngendlela yemvelo; ngaphandle unyango ubushushu.

Ngokunciphisa kongezwe ekuyilweni imifuno, iziqhamo kunye imifuno kunye nobulawu iimbewu okuziinkozo, foodists ekrwada emthwalweni zonke iindlela zokupheka, kuquka pickling neenkozo kusetyenziswa uwaphule kuphela.

Pesco-imifino - ngulowo kuyamakha eyakho otya ngayo abatya iintlanzi, caviar, isilwanyana yonke nentlanzi, kodwa ke ugiba ngokupheleleyo inyama kunye nemveliso yayo.

Iinzuzo imifino

Loo masebe imifino, nto leyo evumela ukusetyenziswa lobisi neemveliso zobisi, amaqanda kunye ingakumbi intlanzi kunye nentlanzi, musa esingenakubangela naliphi na inkxalabo zokudla mihla kwaye uninzi amagqirha kuba ukudla okunjalo bayabona phantse ngokupheleleyo nibe kuninzi abadala, ingakumbi kubantu emva kweminyaka engamashumi amane . nokuba kuhle ngabo abatya.

Kodwa xa umzimba ixesha elide, ngokufuthi iminyaka, akuthethi Iprothini izilwanyana kunye namanqatha kwamkela ngaphezu umngcipheko Vega okanye Vega? Oku kuluncedo, okanye imiphumo eya kuhlala ixesha elide eziyingozi ukudla okunjalo?

Enye yezinto ezilungileyo ezicacileyo yale ukutya isimbo, eyayiqwalaselwe ngokuphindaphindiweyo onokuyibonisa ngoncedo zophando lwezenzululwazi - a amancinane, xa kuthelekiswa ne ngamandla yemveli, ugrogriso yamafutha kakubi, ezinye iintlobo umhlaza, isifo sentliziyo, isifo samathambo, samathambo, sifo, lwegazi, uhlobo 2 diabetes, cholelithiasis .

Yintoni menu imifino ikuvumela ukuba ukunciphisa nokulawula ubunzima okanye ukugcina ubunzima umzimba usempilweni? inyama zokudla bathi 1,500 calories ngosuku kwanele ukuba omdala babengabafo avareji. Imifino ezidityaniswe imfanelo ukukhanya - enye yezona ndlela zisebenzayo nezikhawulezayo ukuphumeza imilo elungileyo ngokomzimba.

Imifino iluncedo yi kukuba hlantswa umzimba ityhefu, umzimba phantse sanitizing.

Ekugqibeleni, isityalo okubandakanya ukutya, ukongeza imifuno, iziqhamo, imidumba nemifuno, nditsho ingqolowa, iqulathe isixa esikhulu weevithamini kubalulekile, iiminerali, antioxidants, yaye izinto eziphila esebenzayo, neselulosi kunye nemveliso ezililize. Konke oku kuyanceda umzimba (abahlali ingakumbi ezidolophini) ukumelana uxinzelelo kunye nokusingqongileyo elihlwempu ezidolophini, uze ugcine ulutsha kunye yesandi apha emzimbeni.

ukulimala

Bendlela e imifino iphuphume, ingakumbi ukuba ukutya uyagula ezetyisiweyo kunye elungeleleneyo. Ngenxa yoko, vegans kunye inyama badla ubunzima ukusuka ayoni anemia. Xa izityalo Ukutya isinyithi zingeniswe ngokohlobo heme, oko ayiqondakali ako.

Enye yeengxaki ezinkulu yokutya abatya - ukusweleka lweziqalelo ebalulekileyo vitamin B12. Le vitamin B engekho izityalo, kwaye ngaphandle kokuba umntu ukuphuhlisa isifo vuhlayiseki kwaye kakhulu imigaqo-nervous system.

Kukho umahluko phakathi kwezilwanyana kunye neeproteni yemifuno. Izilwanyana emkhulu imifuno (kuquka soy). Iiproteni - ebalulekile zokwakha izinto iiseli zomzimba. Ngaphandle kwiproteni akakwazi ukuvelisa iihomoni kunye nee-enzayim. I protein ikwachaphazela amajoni omzimba.

Amaxesha amaninzi, vegans bafumana ukuswela calcium, ivithamin D, izinc kunye iodine. Zonke ezi izinto eziyimfuneko komzimba mali eyaneleyo.

Vegans, abangenazo kwi ukutya intlanzi kunye nentlanzi, ukungabikho kweevithamini ezibalulekileyo kunye neetyuwa, ingakumbi omega-3 fatty polyunsaturated, ezo endaweni isityalo engenakwenzeka.

Ifayibha ngokuqinisekileyo luncedo ukuba uninzi kuthi njengoko ususa yingozi "cholesterol, ubuthi iswekile kwemfuneko. Kodwa nako ngokugqithiseleyo kwayo (ukuba ibonakala rhoqo kwi imifino) kubi kwimpilo, uphazamisana okuneproteni nokwenziwa, nangona ulwamkelo kunye nokwenziwa kwayo kwaye kunjalo ingxaki kwimeko abadla imifino.

Imifino ukuba contraindicated kubantu abane syndrome asthenic, immunodeficiency, kwaye elibuthathaka okanye Nokubuyiselwa evela kutyando kunye nokwenzakala. oogqirha abaninzi musa yaleza ukuba abandakanyeke abatya imifuno abakhulelwe kowanyayo, kwakunye ngamandla musa singacebisi ukudla okunjalo abantwana abafikisayo lonke ixesha lokusekwa umzimba.

Kodwa uninzi lwezi ngxaki kufuneka kuphetshwe ukuba uze amandla ngobulumko.

inyama Amandla - menu nge protein ngokwaneleyo

Ukutya, inyama ezikhethiweyo, ingxaki engundoqo - kungekuphela nje kungekho lonke lwaseNtshona Koloni ziba izondlo, leyo inokufunyanwa ukusuka phezulu-grade protein yezilwanyana, kodwa into yokuba kunye indlela ilungelo kwizidlo protein imifuno kunokunganeli, kunye nalowo ohamba, mandundu kakhulu ukuba zifunxwe ngumzimba. protein kwizinga eliphezulu Imfono kuthathwa ukuba ibe ngabo eziquka acid kubalulekile, efana "lweenkobe" acid acid ngakwicala leeprothini yabantu, kunye enkulu ezifanayo ekunene. Esondele isilwanyana nga luthathwe soy, apha - protein imidumba. kufuneka athathwe ukuze kuncitshiswe yokunqongophala iiprothini ukuze asondeze iimveliso imvelaphi yezityalo, eziqulathe protein amino acids kwi ekutyeni kakhulu ngemihla. Le zesoya zesoy iimveliso, iimbotyi, amandongomane, irayisi elimdaka, iimveliso grain wonke, nayo equlethe imali encinci protini. Hi ndlela leyi, inkokheli phakathi kweli qela - Quinoa.

Ipesenti enkulu iproteni iqulethe seitan - imveliso gluten, kwakunye emigutyeni ezizodwa protein Vega nemivalo. vegans Laktoovovegetariantsy nabo asekela ukutya kwabo imithetho, bayaqeqeshwa eqhelekileyo, kwaye kwezinye iimeko ngaphezu izixa eqhelekileyo protein kude.

vitamin D

Le vitamin ikhona iifom ezimbini - D2 kunye D3. Inyama ukumisa ingqalelo yabo kwifom D2 (ergocalciferol). zokudla Vegetarian kunye nabanye ababoneleli lwempilo kuphando lwabo kugxininisa inyaniso yokuba uninzi lwabantu abayifumani kwelanga ngokwaneleyo, kuyimfuneko ukuba Yindibanisela vitamin. Ukuba ukunqongophala kokutya zizityebi ivithamin D, okt ivithamin D ngohlobo kwezithako amayeza. Ngqo ulandele imiyalelo umthamo, bakwazi ukuthatha nkqu Vega (leyo, ngokuzenzekelayo, i etyebile enyibilikayo vitamin egcinwa emzimbeni).

calcium

Ukuba inyama kudla laktoprodukty, oko kudla iingxaki ezivela kukungabikho icalcium ekutyeni, musa zenzeka. vegans ngokungqongqo abo bangafuniyo ubisi kunye nezinye iimveliso zobisi, kufuneka kusoloko abatya nokutya, nokuba zizityebi calcium, kunye ngokuthatha ubisi soy mava abutyebisa kwaye (okanye) isiselo se-orenji. Kuba imali efunekayo ngecalcium ngosuku kufuna izabelo-3 Ukutya calcium-sisityebi kunye neziselo.

B12

Eyona vitamin ibalulekileyo inxaxheba kwinkqubo hematopoiesis kunye nenkqubo luvo. Vitamin B12 kuyimfuneko ekukhuleni yeseli eyiyo nokukotshwa ulwazi yemfuza ngokunjalo ukuba bathathe inxaxheba kwinkqubo secretion hormone ebalulekileyo.

Vegans kufuneka uqiniseke ukuba wazi oku kulandelayo: akukho imveliso enye evela kwisityalo, musa natyetyiswa ngokukodwa kwinkqubo yemveliso, apho uhlobo vitamin B12 ekhoyo ngomlinganiselo ngokwaneleyo.

Ovo-lacto-imifuno kwaneliswa ngenxa yokusetyenziswa rhoqo ngaphandle B12 wayekulungele kwimveliso yobisi kunye namaqanda.

Vegans obuthile B12 kuphela ukuba ukusebenzisa njalo iimveliso ngokukodwa natyetyiswa: iziselo kunye neemveliso zesoya kunye nerayisi, kukubola zeesiriyeli cereal sakusasa, nagwele. Ukuba ukudla okunjalo zamntu enqatyisiweyo bambalwa okanye akukho phezu kwetafile kwi Vega, imiphumela emibi akunakuphepheka.

Omega-3

Le abadla imifino idla eninzi omega-6, kodwa beshiyeka fatty polyunsaturated omega-3, kubaluleke kakhulu ukuba ingqondo ukuze isebenze kakuhle, inkqubo sentliziyo kunye nezinye iinkqubo omzimba. asidi Omega-3 ezinamanqatha zikhona iintlobo ngeentlobo zeentlanzi, amaqanda, yaye ngenxa yoko imifino, nedayethi Vega, okanye ukuba akukho ezaneleyo, ingakumbi ukuba akukho ngokukhutheleyo izithako yemifuno langoku, ityebileyo omega-3. Ewe, le asidi ngamanqatha imvelaphi emifuno apho - it alfalinolevaya acid. Iqulethe, ukongeza microalgae zaselwandle, kwiimbotyi, flaxseed, walnuts.

Kodwa ukuba imveliso eengcambu ukusuka kuluhlu apho rhoqo, kungcono ukuthatha omega-3 owongezelelweyo ngendlela iipilisi okanye fish oil ulwelo. Ukuba veganism engqongqo kuthintela le, kuba kuhle ukuba ukujonga iinkonzo ezifana, yeyiphi ukuziphikisa le nkolelo. Ngoku, ngasendleleni, kukho nkqu intsimbi ngohlobo izongezelelo anokuthatyathwa akuyi kujongelwa phantsi vegans.