Menene Abincin Vegan? (Ƙari, Fa'idodi da Abubuwan da za a Yi La'akari da su)

Wadatacce

• Menene Abincin Abincin Vegan?
• Fa'idodin Kiwon Lafiyar Abincin Vegan
• Abincin ganyayyaki yana inganta hanji mai lafiya.
• Abincin ganyayyaki na iya rage haɗarin haɓaka ciwon sukari.
• Abincin vegan yana da wadata a cikin antioxidants.
• Abincin ganyayyaki yana tallafawa lafiyayyen zuciya.
• Abubuwan da suka biyo baya na bin tsarin cin ganyayyaki
• Vegans na iya buƙatar ƙara ƙoƙari don samun isasshen ƙarfe da alli.
• Vegans na iya buƙatar ɗaukar kari don wasu abubuwan gina jiki.
• Vegans na iya rasa furotin idan basu shirya yadda yakamata ba.
• Wanene Ya Kamata Ya Guji Abincin Vegan?
• Abincin Vegan yana da lafiya?
• Bita don

Ko kuna bin tsarin abinci na Bahar Rum ko shirin cin abinci na keto ko wani abu gaba ɗaya, da alama ba baƙon ba ne don gabatar da raunin ra'ayoyin mutane game da salon cin ku da tasirin sa ga lafiyar ku. Masu cin ganyayyaki, musamman, galibi suna fuskantar rashin fahimta cewa suna rayuwa gaba ɗaya akan “abincin zomo” kuma ba za su iya samun isasshen furotin ba.

Amma idan MythBusters ya tabbatar da komai, shine cewa har ma da mafi tsattsauran ra'ayin da ba a daɗe ba za a iya warware shi. Anan, masanin abinci mai gina jiki ya kafa rikodin kai tsaye akan abin da ainihin cin ganyayyaki ya ƙunsa (mai ɓarna: ya wuce cin 'ya'yan itatuwa da kayan marmari kawai), da kuma manyan fa'idodin cin abincin vegan - da abubuwan da ke haifar da illa.

Menene Abincin Abincin Vegan?

Gabaɗaya, wanda ke bin abincin vegan ya cika farantin su gaba ɗaya da kayan shuka, gami da 'ya'yan itatuwa, kayan marmari, hatsi gaba ɗaya, kwayoyi da tsaba, wake da legumes, da samfuran soya, in ji Kelly Springer, MS, RD, CDD Ba kamar masu cin ganyayyaki ba - waɗanda ke cin madara, cuku, da ƙwai amma ba nama ba - masu cin ganyayyaki suna guje wa duka Kayayyakin dabbobi da suka hada da nama, kifi, kwai, da kiwo, da kuma sinadaran da suka samo asali daga dabba, kamar gelatin da zuma, in ji ta. (Mai alaƙa: Duk abin da kuke Bukatar Sanin Game da Bambance-bambancen Tsakanin Abincin Ganyayyaki da Ganyayyaki)

Ko da yake ana amfani da “tushen tsiro” da “vegan” sau da yawa tare, a zahiri, akwai bambanci tsakanin kalmomin biyu. Masu cin ganyayyaki kawai cinye abincin shuka, yayin da masu cin ganyayyaki da farko cinye su amma har yanzu suna iya cin wasu samfuran dabbobi, ko dai a iyakance ko kaɗan, in ji Springer. Misali, abincin da aka shuka zai iya ƙunsar faranti na tushen quinoa wanda aka ɗora tare da gasasshen kayan lambu, avocado, suturar da ba ta da kiwo, da ƙaramin yanki na gasasshen kaji, yayin da sigar vegan za ta musanya wannan kajin tare da tofu.

Don yin al'amura har ma da ruɗani, akwai ƴan salo iri-iri na cin abinci a cikin sansanin vegan kanta. Wasu masu cin abinci suna manne da “abinci gabaɗaya, tushen shuka” na cin ganyayyaki, ma'ana suna cin duk abincin shuka amma suna ƙoƙarin iyakance waɗanda aka sarrafa (yi tunani: madadin nama ko kayan da aka shirya). Wasu suna bin cin abinci mai cin ganyayyaki, suna yanke duk wani abincin da aka dafa sama da 118 ° F kuma cin abinci sabo ne kawai, mai ƙamshi, ko mai ƙarancin zafi/bushewa. "Yayin da nake son ba da fifiko ga sabbin 'ya'yan itatuwa da kayan marmari, [danyen abinci mai cin ganyayyaki] yana hana wasu abinci na tushen tsire-tsire waɗanda ke cike da abubuwan gina jiki, kamar dukan hatsi da tofu, kuma suna iya zama ƙalubale don dorewar dogon lokaci," in ji Springer.

Akwai kuma ƙungiyar da Springer ke so ya kira "masu cin ganyayyaki masu cin ganyayyaki." “[Wadannan mutane] ba sa cin kayan dabbobi amma suna samun mafi yawan adadin kuzarin su daga abinci da aka sarrafa, kayan maye (watau naman jabu, cuku waɗanda ba kiwo), da sauran abubuwan da ba su da wadataccen abinci mai gina jiki waɗanda za su iya zama vegan ta zahiri amma ba lallai ba ne. lafiya, kamar soyayyen faransa da alewa, ”in ji ta.

Fa'idodin Kiwon Lafiyar Abincin Vegan

Abincin ganyayyaki yana inganta hanji mai lafiya.

Ya juya, nixing naman da loda farantinka da kayan lambu, wake, tsaba, da dukan hatsi na iya yi maka wani abu mai kyau. Waɗannan kayan cin ganyayyaki suna cike da fiber - ɓangaren tsirrai waɗanda jikin ku ba zai iya sha ko narkewa ba - wanda ba kawai yana sa ku ji daɗi da gamsuwa ba har ma yana taimaka wa narkewar abinci kuma yana taimakawa ci gaba da lambar ku ta yau da kullun, a cewar US National Library of Medicine. Menene ƙari, binciken kusan mutane 58,000 ya nuna cewa ci gaba da cin abincin fiber mai yawa-kamar ta bin tsarin cin ganyayyaki-yana da alaƙa da raguwar haɗarin kamuwa da cutar sankara. Don buga shawarar da Ma'aikatar Aikin Gona ta Amurka ta ba da shawarar ci na yau da kullun na gram 28 na fiber a rana kuma a sami wannan fa'idar cin abinci mai cin ganyayyaki, nosh akan abinci mai wadatar fiber kamar farin wake, chickpeas, artichokes, tsaba kabewa, da avocados.

Abincin ganyayyaki na iya rage haɗarin haɓaka ciwon sukari.

Har yanzu, zaku iya gode wa duk fiber don wannan fa'idar cin abincin vegan. ICYDK, nau'in ciwon sukari na 2 yana haɓaka lokacin da jikin ku bai yi isasshen ko amfani da insulin da kyau ba, wanda zai iya haifar da matakan sukari na jini ya yi yawa na tsawon lokaci. Amma ƙara yawan ƙwayar fiber na iya taimakawa rage matakan sukari na jini da haɓaka haɓakar insulin, wanda ke ba da damar sel suyi amfani da glucose na jini yadda yakamata kuma ƙara rage sukari na jini, a cewar wani labarin a cikin mujallar Ra'ayoyin Abinci. Halin da ake ciki: A wani binciken fiye da mutane 60,000, kashi 2.9 ne kawai na mahalartan vegan suka haɓaka nau'in ciwon sukari na 2, idan aka kwatanta da kashi 7.6 na masu cin ganyayyaki (aka cin nama). (Masu Alaka: Alamomin Ciwon Suga Guda 10 Da Ya Kamata Mata Su Sani)

Abincin vegan yana da wadata a cikin antioxidants.

Tare da fiber, a zahiri 'ya'yan itacen vegan da kayan lambu ana ɗora su da antioxidants, abubuwan da ke kare sel daga lalacewa ta hanyar tsattsauran ra'ayi (nau'in ƙwayar cuta mara ƙarfi) wanda zai iya lalata sel. Lokacin da waɗannan rayayyun kwayoyin halitta ke ƙaruwa a cikin sel, suna iya cutar da wasu ƙwayoyin, wanda na iya ƙara haɗarin kamuwa da cutar kansa, cututtukan zuciya, da bugun jini, a cewar Cibiyar Ciwon daji ta Ƙasa.

Menene ƙari, kimiyya ta nuna cewa za ku iya samun wasu fa'idodin kiwon lafiya ta hanyar cin waɗannan abinci masu arziƙin antioxidant. Alal misali, bitamin A (wanda ake samu a cikin broccoli, karas, da squash), bitamin C (wanda aka samo a cikin 'ya'yan itatuwa citrus da dankali), da kuma bitamin E (wanda aka samo a cikin kwayoyi da tsaba) duk antioxidants ne da ke taka muhimmiyar rawa wajen tallafawa lafiyar lafiya. tsarin - kuma yana iya taimaka muku kawai don kawar da sanyi mara kyau.

Abincin ganyayyaki yana tallafawa lafiyayyen zuciya.

Kamar yadda suke da daɗi ga masu cin abinci, abubuwan da aka samo daga dabbobi kamar naman sa, naman alade, kirim, man shanu, da cuku suna da kitse mai yawa, wanda ke haɓaka matakan cholesterol kuma a ƙarshe zai iya ƙara haɗarin cutar cututtukan zuciya da bugun jini, a cewar Ƙungiyar Zuciya ta Amirka. A gefe guda, “abincin vegan yana da ƙarancin kitse mai ƙima, don haka yana iya taimakawa rage haɗarin kiba da sauran abubuwan da ke da alaƙa, kamar hawan jini, babban cholesterol, da cututtukan zuciya,” in ji Springer. (Mai alaƙa: Jagoran da ƙwararrun Ƙwararru suka yarda da shi don Kyakkyawar Kitse vs. Mummunan Fats)

Yana da mahimmanci a faɗi, kodayake, yawancin kayan da aka gasa da soyayyen abinci suma suna ɗauke da kitse masu yawa, don haka masu cin ganyayyaki waɗanda ke ɗora farantin su tare da soya "cuku" da abincin shuka da aka sarrafa ba lallai ba ne za su girbi waɗannan fa'idodin zuciya. "Duk waɗannan fa'idodin kiwon lafiya suna da alaƙa da tsarin tushen tushen abinci gabaɗaya tare da ƙarancin abinci da aka sarrafa, maimakon cin abinci mai cin ganyayyaki wanda ya dogara sosai kan 'abinci mara kyau',” in ji Springer.

Abubuwan da suka biyo baya na bin tsarin cin ganyayyaki

Vegans na iya buƙatar ƙara ƙoƙari don samun isasshen ƙarfe da alli.

Duk da yake yana yiwuwa a sami wadataccen abinci mai gina jiki akan abinci mai cin ganyayyaki, Springer ya ce yana iya zama ƙalubale, musamman ma idan yazo da baƙin ƙarfe - ma'adinan da ake amfani da su don yin sunadaran a cikin jajayen ƙwayoyin jini waɗanda ke ɗauke da iskar oxygen daga huhu a cikin jiki kuma zuwa tsokoki. Jiki baya ɗaukar nau'in baƙin ƙarfe da ake samu a cikin abincin shuke -shuke kamar yadda ake samu a cikin abincin dabbobi, wanda shine dalilin da ya sa Cibiyar Kula da Lafiya ta Ƙasa ta ba da shawarar masu cin ganyayyaki da masu cin ganyayyaki su cinye kusan baƙin ƙarfe sau biyu (wanda ya kai milligram 36 a kowace rana) kamar yadda omnivores. Don isa ga adadin ku akan abincin vegan, Springer yana ba da shawarar ɗora farantin ku tare da abinci mai wadatar baƙin ƙarfe, kamar wake, tsaba (kamar kabewa, hemp, chia, da sesame), da ganye mai ganye, kamar alayyafo. Ka yi la'akari da haɗa waɗannan abinci tare da wasu waɗanda ke cike da bitamin C - irin su strawberries, barkono, broccoli, da Brussels sprouts - kamar yadda yin hakan na iya haɓaka sha na baƙin ƙarfe, in ji ta.

Tunda omnivores yawanci suna juyo zuwa samfuran dabbobi kamar madara, yogurt, da cuku don alli da bitamin D-abubuwan gina jiki waɗanda ke tallafawa lafiyar ƙashi-Springer ya ba da shawarar masu cin ganyayyaki su yi amfani da madarar nono wanda aka ƙarfafa tare da waɗancan abubuwan gina jiki (aka ƙara da samfurin). Misali, Silk Almond Milk (Sayi shi, $ 3, target.com) da Silk Soy Milk (Sayi shi, $ 3, target.com) duk an ƙarfafa su da alli da bitamin D don taimaka muku samun gamsuwa.

Har yanzu, waɗancan madadin vegan na iya kashe muku babban canji fiye da samfuran kiwo na OG, in ji Springer. Don haka idan kasafin kuɗi yana da damuwa, yi ƙoƙari ku cika da kayan abinci na shuka waɗanda ke cike da waɗannan abubuwan gina jiki ta halitta, ciki har da Kale, broccoli, da dukan hatsi don calcium da hatsi masu ƙarfi da ruwan 'ya'yan itace orange don bitamin D. da Yadda Ake Gyara Su)

Vegans na iya buƙatar ɗaukar kari don wasu abubuwan gina jiki.

Wasu bitamin ma sun fi wahalar zuwa. Vitamin B12 - abinci mai gina jiki wanda ke taimakawa ci gaba da jijiyar jiki da ƙwayoyin jinin lafiya - alal misali, ana samun sa a cikin abincin dabbobi (watau nama, kiwo, da ƙwai) kuma ana ƙara shi zuwa wasu hatsi da yisti mai gina jiki, a cikin NIH. Domin samun shawarar da aka ba da shawarar yau da kullun na micrograms 2.4, Springer ya ba da shawarar masu cin ganyayyaki su ɗauki ƙarin bitamin B12 mai methylated, kamar Methyl B12 (Saya It, $14, amazon.com). (Ka sani kawai cewa kari ba a tsara shi ta Cibiyar Abinci da Magunguna, don haka magana da shi tare da doc ɗin ku don takamaiman shawarwari akan mafi kyawun sashi da nau'in kari a gare ku.)

A daidai wannan alama, masu cin ganyayyaki na iya buƙatar wasu tallafi don samun madaidaicin adadin kitse na omega-3, wanda ke taimakawa gina ƙwayoyin kwakwalwa da kiyaye lafiyar zuciyar ku. Flaxseeds, alal misali, suna alfahari da ALA mai yawa (mahimmancin omega-3 wanda jikinka ba zai iya yin da kansa ba), amma ba su da DHA (wanda ke da mahimmanci ga lafiyar kwakwalwa) da EPA (wanda zai iya taimakawa rage triglyceride). matakan), omega-3s waɗanda aka fi samo su a cikin samfuran kifi, in ji Springer. A zahiri jiki na iya canza ALA zuwa DHA da EPA, amma a cikin adadi kaɗan, a cewar NIH. Kuma tunda yana iya zama ƙalubalen samun isasshen waɗancan takamaiman nau'ikan omega-3s ta hanyar abincin vegan (watau ruwan teku, nori, spirulina, chlorella), Springer ya ba da shawarar vegans suyi la'akari da ɗaukar kariyar omega-3 na tushen algae, kamar Nordic Naturals '. (Saya Shi, $37, amazon.com). Kawai tabbatar cewa ku guji waɗanda aka yi daga abubuwan da ba na vegan ba kamar kifi, mai na kifaye, da mai na krill. (Bugu da ƙari, FDA ba ta kayyade waɗannan abubuwan kari ba, don haka ku yi magana da doc ɗinku kafin ku ɗora duk wani tsohon kari daga kan shagon.)

Vegans na iya rasa furotin idan basu shirya yadda yakamata ba.

An dade ana kuskuren cewa masu cin ganyayyaki ba sa cin isasshen furotin ta hanyar kwashe kayayyakin dabbobi gaba daya, amma ba haka lamarin yake ba, in ji Springer. "Idan wani mai bin cin ganyayyaki ya ci abinci mai yawa kalori kuma iri-iri daga ma'auni na duk rukunin abinci na vegan, yakamata su sami isasshen furotin, ”in ji ta.Wannan yana nufin cin abinci akan kayan abinci masu gina jiki masu nauyi kamar su wake, quinoa, tempeh, tofu, tsaba hemp, spirulina, buckwheat, da hatsi duka. (Ko a gwada ɗaya daga cikin waɗannan fodayen furotin masu cin ganyayyaki.)

Wanene Ya Kamata Ya Guji Abincin Vegan?

Kodayake fa'idodin cin abincin vegan yana gudana da yawa, wasu mutane na iya son nisantar salon cin abinci. Wadanda ke bin abincin ketogenic-wanda ke kewaye da abinci mai-mai mai yawa da ƙarancin carb-na iya gwagwarmayar samun isasshen adadin kuzari da abubuwan gina jiki idan za su ci abincin vegan a lokaci guda, in ji Springer. (Idan ba ku sani ba, 'ya'yan itatuwa da kayan marmari sukan zama masu yawan carb).

Hakanan, mutanen da ke buƙatar iyakance adadin fiber ɗin su don dalilai na likita (kamar mutumin da ke da cutar Crohn wanda ke fuskantar tashin hankali) na iya gano cewa abincin fibrous da ke cikin abincin vegan na iya haifar da ƙarin rashin jin daɗi, in ji ta. Kuma tunda ya ƙunshi yanke abinci da yawa, Springer yana gargadin waɗanda ke da tarihin cin abinci mara kyau game da ƙoƙarin cin abincin vegan, saboda yana iya mamaye halayen ƙuntatawa. TL; DR: Idan har ma ba ku da tabbas game da cin abincin vegan, yi magana da likitanku ko likitan abinci don tabbatar da cewa ya dace da ku.

Abincin Vegan yana da lafiya?

Duk abin da aka yi la’akari da shi, babu amsar da ba a yanke ba kan ko cin abincin vegan yana da lafiya ga kowane mutumin da ke son ya ba shi. "Kamar yadda yake tare da kowane abinci, da gaske yana zuwa ga mutum," in ji Springer. "Wasu mutane za su ji daɗin bin abincin vegan, yayin da wasu mutane kuma ba za su iya jure hakan ba. Kun san jikin ku mafi kyau, don haka idan kun gwada cin ganyayyaki kuma ba ya yi muku aiki, har yanzu kuna iya cin fa'idar cin abinci mai wadataccen abinci na kayan lambu gaba ɗaya. ”

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