Ndivanaani vhegi - mhemberero dzakakurumbira munyika

Mararamiro ane hutano ane mamwe mitemo, chinonyanya kukosha kudya. Mapoka akawanda uye masangano ezvokudya akave akaumbwa - nyama inodya uye zvinomera, iyo huru, asi inowedzera kukura uye vamwe vari mitezo - edza kunzwisisa nekunyatsonzwisisa mazano avo ekutanga uye mafungiro ezvokudya.

Vegan uye vegetarian - kusiyana

Vegetarianism inobatsira kudya kwekudya, kusina kubva kune kudya kwezvokudya zvemhuka. Iyi ndiyo mararamiro ehupenyu hwose, chinangwa chekuvandudza muviri uye kubatana nenyika yekunze, pasina kukuvadza mhuka. Vegetarianism ine zvikamu zvishomanana:

• lactovegetarians;
• lacto-vego-vegetarians;
• Zvipembenene zvinomera zvakasvibirira.

Kuti unzwisise kuti vegan yakasiyana sei nemurimi wezvinomera, munhu anogona kufunga nezvekudya kwezvokudya uye chinangwa chepfungwa. Maererano nezvayo iyo vegan ine mikana yakasiyana-siyana yezvokudya uye kusarudzwa kwezvinhu zvepfeko, zvinhu zvemukati. Vakarambidzwa:

• zvikohwe zvezvinhu;
• uturu hwepanyama;
• nyaya dzakagadzirwa nemvere dzemakwai;
• silika mavara;
• Cosmetics uye makemikari emumba, ayo akaedzwa pamhuka.

Vegan inonziwo Old Vegetarians. Munhu akadaro haazombogadziri imba yake nehwamanda yemhuka, kunyange kana dhimba rakanaka rakavakanda ivo pachavo. Vegan ichawana chiito ichocho chisina kumira uye kusazviona kwemaonero kune nyika yekunze, uye zvinomera hazvibviri kuratidza kupokana kwake panyaya iyi. Inenge dzose vegans dziri munharaunda yekudzivirirwa kwemhuka, nokuti kunyange mvura yakadzika nehove muimba yevanhu vakadaro ihope uye mafungiro asina kunaka kune vakoma vashoma.

Sei uchifanira kuva vegan?

Kuva vegan-kurega tsika dzemazuva ose dzekudya, shandura nzira yakakwana yezvinoitika zvezuva nezuva uye mararamiro. Ndezvipi zvikonzero zvekuva vegan:

1. Chikafu - chitubu chemaprotheni, chinokurudzira kukura kwezvirwere zvepfungwa, inowedzera cholesterol muropa, inogona kukonzera matambudziko mukudya.
2. Kuchengetedza mhuka mhenyu - usadya chidimbu chenyama, usatenga jekete rechikanda, nezvimwewo. Mhuka dzicharega kukura pamapurazi nemapurazi emakumbo - kuderedza kusunungurwa kwecarbon dioxide mumhepo, iyo yavanodya. Vagari venyika vachaenda kune kudya kwakanaka, uye hupenyu huchavandudza.
3. Kurasikirwa nekuremerwa nekuvandudzwa kwehupenyu huripo hwemuviri. Kushandiswa kwemafuta akanaka - vanokurumidza kuputsa uye kudzorera metabolism kwekushanda kushanda.
4. Zvokudya zvechikafu nemishonga yemitambo yemhuka yakabva . Gadzirira borsch kubva kuora kabichi kana kuti bhitroti yakaora inenge isingaiti kuti ishande, asi inoparadza hove uye nyama, yakarongedzwa neinakusiko enhancers, dzimwe nguva inopinda muzvokudya zvedu.
5. Kutevedzera nyika dzinokudzwa uye zvidhori.

Mhuka yevirganism inokuvadza here?

Kana munhu akasarudza kuva vegan, zviverengero zvakakosha zvinokosha zvinofanira kuonekwa. Munhu wose anonyatsoziva kuti munhu mumwe nomumwe akasiyana, sezvinoitwa nzira yekudya. Chimwe chimiro chimwechete chinotora zvishoma hachibatsiri kune mumwe. Ikukuvadza kukuru kwezvirimwa ndiko kusakosha kwezvinhu zvinokosha zvinowanikwa chete mumafuta emhuka.

Zvidzidzo zvinoratidza kuti 92% yevhegi hauna vitamini B12. Vakaderedza huwandu hwekusika (simba shoma mumasero), docosahexaenoic acid (iyo inoshandiswa sean ogaga-3 fatty acids) uye testosterone. Kudyisa vana vaduku chete nemiti yemiti yakabva zvakashata zvinokanganisa zvido zvemuviri unokura.

Chii chisingakwanisi kudyiwa nevhegi?

Vegans is gourmets yakasimba, haidyi zvokudya zvakawanda izvo zvinodhaka zvinenge zvichizvibvumira kudya. Paakabvunzwa kana hove dzenyika dzichidya, mhinduro yacho haina maturo - kwete. Zvokudya zvegungwa, mishonga yemakaka, uchi inogamuchirwa zvigadzirwa zvisingabvumirwi. Hove ihwo hupenyu huripo, uye kuuraya kwekuzadza kunotyisa. Kuti uwane mukaka, mhou inotambudzwa. Vanyuchi venyuchi vanoparadza drones uye vatsigiri kuti vawedzere uchi.

Ndezvipi zvidye zvinodya?

Zvokudya zvezvirimwa zvakabva kune zvakadyiwa zvezvimwe zvinogona kudyiwa nevhegi. Kudzorera simba rinodiwa kuti uve nemararamiro akanaka kunogona kuva dambudziko guru rekutanga kune vegans vekutanga. Nezvose zvakasiyana-siyana zvemishonga inodiwa kuti zvive zvakakwana zvemuviri, kuwedzera kunosanganisira zvinowedzera-zvakagadzirwa mavitamini B12 uye D.

Ndezvipi zvidye zvinodya munguva yechando?

Iwe unogona kuita kudya kwakakwana kwevhegi rinoshandisa urongwa hwezvinhu zvikuru zvinowanikwa kune umwe neumwe mutengi:

• avocado;
• soy soy meat, soy cheeses;
• sea ​​ancient;
• mushroom;
• zviyo;
• lenzi, peas, nyemba;
• miriwo, michero, majiroji;
• greens;
• marimu emarudzi ose, mbeu;
• chickpea;
• zviyo zvose zvezviyo;
• linseed nemamwe marudzi ewadhi yemafuta.

Ndezvipi zviratidzo zvinotora mapuroteni?

Kushayikwa kweprotheni muviri womunhu, kunonziwo protein, kunogona kutungamirira kumakanganiso. Icho chinhu chikuru chekuvaka masero uye ine 22 amino acids. Mutumbi unokwanisa kubudisa 14 amino acid, vakasara 8 vanopinda mumuviri nechikafu. Iyo mapuroteni makuru emiti yevhegi:

• mishonga: avocado, broccoli, masipinashi mashizha, kabichi, peas, mbatata;
• bhinzi: lenti, marangi, soya, nyemba nhema, garbanzo nyemba, dhena, tsvuku uye nyemba;
• Nutsu: makwenzi, misidhari, pistachios, maamondi, walnuts.
• Mbeu: Sesame;
• Mbeu: buckwheat, rizi dzine ruvara, oats, mapira;
• mishonga yemiriwo: rinseed, maorivhi, sesame, pungu;
• soy mukaka.

Vegan Menu

Zvokudya zvezuva nezuva zvevegan zvinofanira kunge zvakasiyana siyana zvezvokudya. Menyu inofanira kusanganisira:

1. Svipukiti masupu uye mbatata yakashambadza, masheji nemiti nemichero yakaomeswa.
2. Miti nemichero - kubva kwavari vanogadzirira mutsva salads, sauces, dzakasiyana-siyana zvecasseroles.
3. Zvibereko nemishu berry uye smoothies, zvinwiwa nemishonga yemishonga, compotes, herbal tea.
4. Desserts - halva, michero yakagadzirwa, oatmeal majiki, michero yakanaka yemapeti.

Nzira yekuve vegan - kupi kunotangira?

Mhinduro isina kukodzera kumubvunzo wekuti ungava vegan zvakaoma sei kupa. Munhu mumwe nomumwe ane zvikonzero zvake zvekuchinja nzira yehupenyu. Vamwe vanoita chisarudzo nyore uye rimwe zuva havanzi kubva pane zvinodyiwa zvose zvinotengeswa zvemhuka zvakabva. Pane zvinopesana, zviduku, asi chokwadi, matanho aifanira kupinda nenzira yakaoma. Pakutanga, usabvisa nyama tsvuku kubva pakudya, ipapo nyama yehuku, mazai emishonga - nyora zvaunenge waita uye kana iwe wakasununguka unoramba uchifamba nenzira yakarurama.

Sei usingadi miviri?

Kukakavadzana pakati pevanhu vanodya nyama uye vegans vave vachienderera kwenguva yakareba. Kana tikatarisa nharo dzemapato ari oga, tinogona kutaura kuti mumwe nomumwe wavo akarurama. Vegan sarcastic trolling inosanganiswa nekuti ivo vanonyatsopikisa zvinhu zvinowanzoitika uye vanotsoropodza mararamiro evamwe, vachiisa "pfungwa yakarurama" maonero. Vegans vanorega ganda nemvere dzemakwai, zvinopesana kuchengetedza mhuka dzemhuka mudzimba, musapinda musikisi uye zoo, a dolphinarium.

Famous Vegans

Pakati pevanhu vanozivikanwa pasi pano mune vhegi dzinonyatsozivikanwa, zvidhori nemamiriyoni evateveri - Hollywood nyanzvi, vemitambo uye mabhizinesi. Ava ndivo vanhu vane chinangwa vane unhu hwakasimba - kuva nemamiriyoni uye vane simba guru mukudya. Pakati pemiti yakakurumbira zvikuru:

1. Steve Jobs - vegan. Muna 1977, Apple yakavakwa. Kudya kwaSteve Jobs panguva iyoyo kwakagadzirwa nezvibereko. Somudzidzi wekoljiji, akaverenga bhuku rinonzi "Zvokudya zveSwedet" uye akasarudza kurega nyama. Mune hupenyu hwakakura, aisagona kudya kwemavhiki - kudya karoti kana smoothies.
2. Natalie Portman is vegan. Imwe nyanzvi yemagetsi, nechitarisiko chakanakidza, mugadziri, mutungamiriri wefirimu uye munyori wechirindi. Akaramba nyama, averenga bhuku raJonathan Safran Foer "Nyama. Kudya Mhuka ". Mudziviriri ane simba wekodzero yemhuka uye mamiriro ezvinhu - haana kupfeka furhu uye ganda. Muna 2007, ndakatanga mutsara wekugadzirwa kwezvipfeko kubva kune zvinhu zvekugadzira.
3. Joaquin Phoenix is vegan. Mutevedzeri akakurumbira, munyori wechirindidzimu akabudirira uye mugadziri. Muna 2003, Joaquin akapindira mukudhinda kweyodhadhi "Earthmen", iyo inoratidza hutariro hwevanhu kune nyika yemhuka. Iye chikamu chesangano "Mukudzivirirwa Kwemhuka" uye "Vanhu Kuita Maitiro Ekurapa Kwemhuka".
4. Mike Tyson is vegan. Anonyanya kuzivikanwa webhizimusi bhizinesi ane zita renyika, rakanyorwa munhoroondo yebhokisi. "Iron Mike" kubva muna 2009 ave ari vegan.
5. Conor McGregor is vegan. Murwi weIrish muhutano hwakasanganiswa. Icho chiri pamusoro peSherdog nheyo - mune urongwa hwevanonyanya kurwisana, pasinei nenhamba yezviremera.
6. Miley Cyrus is vegan. Muimbi weAmerica uye tenzi wekare. Akagamuchira mukurumbira wenyika, akamboita basa guru mufirimu "Khana Montana" Maererano nePETA 2015 inozivikanwa se "seganest veganest of the world". Mifananidzo yakawanda yeMily nemhuka mu Instagram - taura nezvekuda kwake mhuka.