Imwe yemibvunzo inowanzovhiringidzika yemidziyo inonzwa kubva kune vasiri vemiri "Ndipi yaunowana puroteni yako?" Zvechokwadi, vanhu vanoshamisika izvi zvinogona kukanganisa mapapiro enyama nechekodhi uye soda nemaroni, vasingamboregi kufunga kuti vanowana kupi fiber kana vitamini C. Vegetarian, vegan kana kwete, isu tose tinoda kufunga nezvehutano hwehupi tinodya. Kunyange zvazvo ichokwadi kuti mapuroteni anodikanwa, zvakakosha zvakafanana kune zvinomera zviri calcium uye iron, uye, kana uri vegan, vitamini B12.
Chimwe chezvokudya zvakakosha paSepetet
Kana iwe uchidya kudya kwakanaka kwezvokudya zvezvirimwa nemichero yakawanda, michero, nemiriwo, iwe uri kudya imwe yezvokudya zvakanakisisa panyika. Iwe unofunga, zvisinei, unofanirwa kuve nechokwadi chekuti unowana zvishoma zvinokosha zvinovaka muviri. Iwe unogonawo kufarira kuziva kuti vanhu vanopfuura 60 vakashaya ure uye vakagadzirisa hutano hwavo pane kudya kwezvirimwa.
Vegetarian Protein
Chokwadi chisinganyanyozivikanwa nezveprotheni ndechokuti vazhinji vedu tinowana zvakawanda, kwete zvishoma zvayo. Vakadzi vanoda magamu makumi mashanu nezuva uye varume vanoda kusvika 55 gramu. Imwe mukombe we tofu inenge anenge magiramu 20 emapurotini, saka vakadzi, vadye zvimwe tofu uye iwe unenge uri pakati papo! Zvokudya zvakawanda zvine mapuroteni uye kana uri kudya kudya kwakanyatsonaka, iwe unogona kudya zvinodarika mapuroteni asingawaniki kunyange kufunga nezvazvo. Kunyange zvazvo zviri nyore kuwana puroteni yakawanda pane zvekudya zvezvirimwa kana vegan, chinhu chakanaka chekuita kuti uve nechokwadi chokuti uri kudya zvakasiyana-siyana zveproteine-richine zvokudya.
Kana iwe uri chiro-ovo yemiti, iwe unogona kuwana mapuroteni akakwana kubva mazai uye mukaka usina kunyange kuedza, asi kana uri vegan, hezvino mamwe mapuroteni vegan ane zvakakosha kuti uise mukati mekudya kwako: tofu , seitan , veggie burgers, soy, lentils , chickpeas, nuts uye mbeu, marisi ehondi uye mbeu yose .
Calcium
Vana vanoda zvakawanda zve calcium pavanenge vachiri kukura, asi vanhu vakuru vanoda calcium zvakare!
Kana iwe uri kusvuta, iwe unoda kuwana calcium yakawanda, sezvo uwandu hwako hwekudya uye hwekuchengetedza huri pasi. Mafupa akasimba mukati mehupenyu anobva kune zvose calcium muzvokudya uye maitiro, kuitira kuti uve nehutano hwakanaka, iva nechokwadi chokuti unowana zvose. Kunyange zvazvo mukaka inobva kune calcium, iwe zvechokwadi haunoda mukaka kuti uwane yakawanda ye calcium. Heano mamwe maricum-rich foods kuedza: sipinashi, magirasi anonzi collard, kale, mukaka we soy, jira rearinisi rakasimbiswa, mbeu yeesame, taini , broccoli, maamondi, karoti, uye mukaka wejunga. Iva nechokwadi chekuzunungusa mukaka wako we soyiti uye jisi remangorange usati wawa, sezvo calcium inogona kugadzika kusvika pasi.
Iron
Chidzidzo chakabudiswa muBritish Journal of Nutrition chikawana kuti simbi inowanikwa mumiti nevarimi muUnited States yaiva, paavhareji, yakakwirira kudarika yevanhu vazhinji, kuratidza kuti zvinogona kuwana zvakanyanya kudarika simbi pane zvekudya ve vegan. Kungofanana neprotheni, zvakadaro, unofanira kunge uine chokwadi chekudya kudya kwakakwana kuti uve nechokwadi chokuti uri kuwana iron yakakwana. Kunwa kofi uye tei, zvikurukuru nekudya, kunogona kuderedza kusadya kwako uye kunofanira kupedzwa kwemaawa masere usati wadya. Nekuwedzera kwesimbi, edza kudya tofu, lenti, sipinashi, soy, chickpeas , uye hummus. Vitamini C inowedzerawo kuwedzerwa kwesimbi, saka kana iwe ukatora simbi kuwedzera, ugeze nejusi reruware!
Vitamin B12
Vekudyara havafaniri kunetseka nezvevhitamini B12, uye vanhu vazhinji havabvumirani nezvekuti kana kwete vhegi vanoda B12 kuwedzera. Ndinoda kuenda ne "zviri nani zvakachengeteka kudarika urombo" pane iyi. B12 inoshaya inonyanya kuwanikwa pakati pemarudzi maviri uye kwete vemiriwo zvakafanana asi iyo inonyanya kukosha kana ichiitika.
Pane zvinhu zvishomanana vegans vanofanira kuziva nezve B12.
- Muviri wako unokwanisa kuchengetedza B12 kwemakore akawanda, naizvozvo kana uchangobva kubuda, iwe unogona kuva nemari yakakwana kune mamwe gumi, asi kunze kwekuti une maB12 ako akaedzwa nguva dzose hapana nzira yekuziva.
- Mbiriso yezvokudya ndiyo yakanakisisa yezvokudya zveB12, kunyange zvazvo miso nezvimwe zviyo zvegungwa zvine zvishoma zvishoma.
- Kunyange zvazvo mbiriso yemuviri inowanikwa uye inowedzera zvinonaka kune zvose, vamwe vanachiremba vanotaura kuti zvakanakisisa kuti vasavimba pane imwe chete uye kurudzira kutora vitamin supplement kamwechete pavhiki, kunyange kana iwe uchigara uchidya mbiriso. Saka kana uri vegan, ndapota ivai zviri nani kuchengeteka kudarika kusuruvara uye tora chikwata kamwechete pavhiki.
- Kamwezve, kana uri kusvuta, muviri wako ucharasikirwa nemuviri, naizvozvo unoda B12.
- Vanotarisira vanaamai nemucheche vane b12 yakakosha inodawo. Kana iwe uri mhuka uye uchitarisira, tora zororo zuva rimwe nerimwe.
Yeuka, kudya kudya kwakagadzirwa nemichero ndeimwe yezvinhu zvakanakisisa zvaunogona kuita nokuda kwehutano hwenyu kwenguva pfupi uye kwenguva refu. Sokudya yemidziyo kana vegan, iwe uchaderedza cholesterol yako uye uine ngozi yakaderedzwa zvikuru yekenza yekoloni, chirwere chemwoyo, uye kuwedzerwa kweropa. Pane misiyano yakakura, zvisinei, pakati pekudya kudya kwevaganisi veFrench french fries uye soda, uye kudya kwakanyatsonaka kwekudya-based diet. Kana iwe uchiri kutsvaga kuti ungava wezvirimwa kana vegan, zvinenge kuti hausi wekuziva nezvekudya kwemuviri wako kuitira kuti pfungwa yakanaka kutora mavitamini akawanda. A B12 kuwedzera kune imwe nguva pfungwa yakanaka kune vegans nevaya vanodya zvokudya zvakawanda .