Kudya kudya kwakasiyana kubva kune vamwe vazhinji vevanhu hakusi nyore. Vegetarians uye vegans vakazviwana vaine zvipingamupinyi zvakawanda, makore mashoma apfuura, kuti vakwanise kuita iyi nzira yekudya pasina kugara ichiitwa isina hwaro kutongwa kwekudya.
Kushaikwa kweruzivo, ruzivo rudiki uye kusaziva nezvekudya kunovaka muviri kwevegans kwainyatso buda pachena kudivi renyanzvi mubazi rezvehutano nemitambo. Ndiani asati anzwa izvozvo"iwe uchashaya mapuroteni, calcium uye iron«? Kana kuti iwe waizorasikirwa nemhasuru kana iwe uchingodya miriwo?
Tinokuudza dzimwe dzengano dzakapoteredza nyika ino, kunyange zvazvo iri kuramba ichizivikanwa zvikuru.
vegans dzakatetepa
Sezvakangoitawo vanhu vane omnivorous vakafuta kana kuti vari muchimiro chepamusoro, vane mavegans uye vanodya miriwo zvakafanana. Kunyange zvazvo zvokudya zvichikosha zvikuru, miitiro yedu ndiyo inosarudza kana tine utano hwakanaka kana hushoma.
Kuve vegan kunoreva kudzivirira kutambura kwemhuka kuti inwe, asi hazvisanganise doro, fodya, mararamiro ekugara, kudya zvakanyanya-yakagadzirwa vegan chikafu, nezvimwe. Chero ani zvake, angave anodya zvigadzirwa zvemhuka kana kwete, kana vaine mararamiro ane hutano anogona kuve mudiki.
vane iron shoma
Hapachina kudzidza kana kutsvagisa kunovimbisa kuti vegans vanowanzotambura nekushomeka kwesimbi kupfuura vasiri vegans. Kwete chete isu tinogona kushandisa simbi yemhando yemhuka, mukati ichi chinyorwa Tinokuudza zvimwe zvakawanda zvekudya zvinopa iyi micronutrient.
Muto wemichero une hutano hwakanyanya
Vegan chikafu chakavakirwa pakushandiswa kwemiriwo, miriwo uye michero. Vakawanda vanofunga kuti kutora michero nenzira yejusi kune utano, sezvo mushure mezvose chibereko. Ichokwadi ndechokuti chinhu chinonakidza pamusoro pekushandiswa kwayo ndeye fiber iyo ganda rine, chimwe chinhu icho nekugara chete nemuto watinenge tichibvisa. Ngatingotii inzira isiri yechisikigo yekudya muchero.
Mishonga, kunyange kana yakagadzirwa kumba uye isina shuga yakawedzerwa, ibhomba rehuga hwechisikigo uye kune zvidzidzo zvinobatanidza nekuonekwa kwechirwere cheshuga 2. Kune rumwe rutivi, kudya michero yose kunodzivirira.
Pamusoro pe fiber, kudzidya dzakakwana kunotipa satiety uye zvinovaka muviri zvakaita seprotein kana mafuta ane hutano.
Unogona kunwa muto here? Hongu, asi kwete sechinotsiva kudya muchero.
Vegans vanorasikirwa nemhasuru
Takamboona kuti mapuroteni anogona kuwanikwa sei mune zvakasiyana zvekudya zvisiri zvemhuka. Chokwadi ndechekuti mavegan mazhinji haazive kuti zvakakosha kuziva mapuroteni akasiyana mumiriwo uye anosanganisira akasiyana siyana kuti uwane "akazara mapuroteni".
Zvinokurudzirwa kushandisa pakati pe1gr uye 4gr yeprotein kune yega kg yehuremu hwemuviri, kana iwe uchida kuwedzera tsandanyama yako. Mukuwedzera, iwe uchafanirwa kudya akawanda macalorie kupfuura iwe aunopedza.
Pakupedzisira, iwe uchada kuisa zvokudya zvakakwirira mumafuta akazara kuti uwedzere mazinga e testosterone uye kudzivisa kushungurudzika.