Une chirwere cheshuga here? Saka pamwe unoziva kukosha kwekudya kuti udzore huwandu hweshuga muropa rako. Ungave wakambonzwa nezvekudya kwe "vegan". Vanhu vazhinji vanofunga kuti izvi ndezvekusadya nyama nehove. Asi izvi zvinokanganisa sei munhu ane chirwere cheshuga? Zvakanaka here pahutano? Ngatitaurei nezvazvo nenzira iri nyore uye yakatwasuka.
Kutanga, ngationei, chii chinonzi kudya kwevegan kune hutano?
"Vegan" chikamu chekudya kwemuriwo. Zvichitaurwa zviri nyore, zvinoreva kusadya chero zvigadzirwa zvemhuka. Izvi zvinoreva kwete nyama, hove, nehuku chete, asiwo chero zvigadzirwa zvemukaka zvakaita semazai, mukaka, nechizi. Vamwe vanodya nyama chete havatombodyi huchi.
Asi chinhu chakakosha pano ndechekuti hazvisi zvese zvekudya zvakanyorwa kuti "vegan" zvakanaka. Funga nezvazvo, mamwe mabhisikiti, machipisi, nechingwa chichena muchitoro zvinogona kunge zvisina kunaka. Asi zvine hupfu hwakacheneswa, shuga, uye starch, zvinoreva kuti hazvina zvinovaka muviri zvakanyanya uye fiber. Kutaura zvazviri, zvekudya izvi zvinogonawo kukonzera chirwere cheType 2 Diabetes.
Saka, kuti tinyatsobatsirwa nekudya kwevegan, tinofanira kusarudza chikafu chechisikigo, chakazara uye chisina kugadzirwa zvakanyanya sezvinobvira.
Ngatitarisei zvinhu zvakanakisisa zvekuwedzera pakudya kwenyu.
| Rudzi rwechikafu | Mienzaniso netsananguro iri nyore |
|---|---|
| Michero nemiriwo | Michero mitsva, miriwo yakasvibira (senge sipinachi, kale), nemimwe miriwo yese. |
| Nyemba | Zvinhu zvakaita senyemba, nyemba, nyemba dzakasvibira, uye nyemba. Izvi zvakapfuma muprotein. |
| Zviyo Zvose | Mupunga wakatsvukira une bran, oats, buckwheat, chingwa chezviyo zvese. |
| Nzungu neMbeu | Zvinhu zvakaita semacashew, nzungu, maarumondi, mbeu dzeflax, nembeu dzechia. |
| Zvigadzirwa zvesoya | Zvinhu zvakaita setofu netempeh zvakanaka pakudya mapuroteni. |
| Zvekudya zvine zvinovaka muviri zvakawedzerwa | Mukaka wemukaka usina mukaka wakasimbiswa uye zviyo zvisina shuga yakawanda zvine mavhitamini nemaminerari akawedzerwa. |
Ndezvipi zvakanakira kudya kwerudzi urwu kune munhu ane chirwere cheshuga?
Mafuta akaguta, anowanikwa muzvigadzirwa zvemhuka, anowedzera kuzvimba mumuviri wedu uye njodzi yezvirwere zvemwoyo. Izvi zvinowedzerawo njodzi yekusakwanisa insulin uye chirwere cheshuga cherudzi rwechipiri.
Zvisinei, kudya kwevegan kune hutano kwakawanda mumafuta asina kuguta anobva muzvirimwa. Zvikafu zvinobva muzvirimwa zvinewo fiber yakawanda, antioxidants, mineral, uye polyphenols. Izvi zvinovaka muviri zvinokudzivirira kubva kuchirwere cheshuga uye zvinobatsira kudzora huwandu hweshuga muropa rako.
Heano mamwe mabhenefiti akawanikwa netsvagurudzo:
- Kubatsira kudzora tsinga dzeropa dzinokonzerwa nechirwere cheshuga.
- Kuderedza huwandu hwecholesterol muropa.
- Kubatsira kuderedza huremu hwemuviri.
- Kukubatsira kudzora huwandu hweA1c yako (avhareji yehuwandu hweshuga muropa mumwedzi miviri kusvika mitatu yapfuura).
- Kuvandudza kunzwisisika kwe insulin.
- Kuderedza BP.
- Kubatsira kudzora metabolic syndrome.
- Kubatsira kukura kwemabhakitiriya anobatsira mudumbu redu.
Zvakakosha: Kana ukachinja kudya kwako woderedza huremu, huwandu hwemishonga ye insulin kana chirwere cheshuga yaunoda hunogona kuchinja. Saka, pese paunoderedza uremu hwako ne 5 kg, enda kuna chiremba wako womuzivisa. Iye ndiye achasarudza kana uchida kuderedza huwandu hwemishonga yako.
Izvi zvakanaka here kuvanhu vane chirwere cheshuga cherudzi rwekutanga?
Izvi ndizvo zvatinofanira kunzwisisa zvakajeka. Kudya kwemhuka kune hutano hakugone kurapa chirwere cheshuga chako zvachose. Zvisinei, kunogona kubatsira kuchengetedza huwandu hweshuga muropa rako hwakagadzikana. Kana ukadzikira huremu, zvinogona kuderedza huwandu hweshuga muropa rako. Izvi zvingada kuti uchinje huwandu hweinsulin yaunotora. Saka, kana ukachinja chero kudya kwako kana huremu hwemuviri, zvakachengeteka kukurukura zvese nachiremba wako uye kutevedzera mazano ake .
Pane njodzi dziripo here? Zvakadini nekushomeka kwezvokudya zvinovaka muviri?
Kana uine chirwere cheshuga cherudzi rwekutanga kana rwechipiri, zvakachengeteka kutevedzera kudya kwevegan kwakarongwa zvakanaka . Zvisinei, kudya kwezvirimwa kunogona kunge kusina zvimwe zvinovaka muviri zvichienzaniswa nekudya kwemhuka. Asi usazvidya moyo, kana ukaronga zvakanaka, unogona kuwana zvese zvinodiwa nemuviri wako. Pane zvinhu zvitatu zvaunofanira kuita:
1. Ronga zvekudya zvako nemazvo.
2. Kuwana huwandu hwakakwana hwemacalorie nemapuroteni mumuviri wako.
3. Kudya chikafu chakasiyana-siyana (kwete chimwe chete).
Dzimwe nguva, chiremba wako anogonawo kukuudza kuti utore mavhitamini. Ngationei kuti ungawana sei zvinovaka muviri zvakakosha kubva muzvikafu zvinobva mumiti.
| Zvinovaka muviri zvakakosha | Nzira dzekuwana chikafu chevegan |
|---|---|
| Mapuroteni | Munhu mukuru anoda magiramu angangoita 46-56 eprotein pazuva. Unogona kuzadzisa chinangwa ichi nekudya nyemba, nyemba, nyemba dzegirini, zvigadzirwa zvesoya (tofu), uye nzungu dzakasiyana-siyana mukati mezuva. Isa chimwe chinhu chine mapuroteni akawanda pakudya kwega kwega. |
| Calcium nevhitamini D | Shandisa mukaka we soya wakasimbiswa, mukaka we almond, nezvimwewo. Unogona kushandisa rudzi urwu rwemukaka panzvimbo pemvura paunenge uchibika oatmeal mangwanani. Ma almond anewo calcium. |
| Vhitamini B12 | Iyi ivhitamini iyo vanhu vanodya miriwo chete vanofanira kungwarira zvikuru. Zvikafu zvinobva mumiti zvine B12 shoma. Zviyo zvakasimbiswa, mbiriso yekudya, uye tempeh zvese zvinobva kuB12. Zvisinei, kana uine zvinokunetsa, zvakanaka kutaura nachiremba wako kuti uve nechokwadi chekuti uri kuwana zvakakwana. |
Zvakanaka, ndinoda kuedza izvi. Ndoita sei zvino?
Kana uri kufunga nezvekuchinja kudya kwevegan, chinhu chekutanga chaunofanira kuita kutaura nachiremba wako nezvazvo. Zviri nani kana ukakwanisa kuwana nyanzvi yezvekudya ine ruzivo rwekushanda nevanhu vane chirwere cheshuga.
Kana wangotanga kudya uku, zvakanaka kuti uongororwe ropa kamwe chete pagore. Chiremba wako anogona kutarisa huwandu hwevhitamini B12, iron, vhitamini D, uye calcium kuti ave nechokwadi chekuti kudya kwako kuri kufamba zvakanaka. Kana paine kushomeka kwekudya, anogona kukupa mazano ekuti ndeapi mavhitamini kana zvimwe zvinovaka muviri zvaunoda.
Mharidzo Yekuenda Nayo Kumba
- Kudya kwevegan kwakanaka uye kwakarongwa zvakanaka kunogona kubatsira kudzora chirwere cheshuga. Zvisinei, chikafu chevegan chakagadziriswa hachina zvachinobatsira.
- Uyu hausi mushonga wakakwana wechirwere cheshuga, asi unobatsira zvikuru mukuderedza huwandu hweshuga muropa nehuremu.
- Kunyanya kana uri kutora mishonga yechirwere cheshuga, iva nechokwadi chekutaura nachiremba wako usati waita chero shanduko huru pakudya kwako.
- Kana uchidya zvekudya zvinodyiwa nevanhu vasingadyi nyama, nyatsoteerera zvinovaka muviri zvakaita seprotein, vitamin B12, calcium, uye vitamin D.
- Gara uchisangana nachiremba wako nguva nenguva kuti utarise hutano hwako.
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