Chikafu chezvirimwa chikafu chisingasanganisi nyama, shiri, gungwa kana zvimwe zvinhu zvinogadzirwa izvozvi. Kune marudzi mashomanana ezvekudya zvezvinomera. Iro-ovo-vegetarian diet, somuenzaniso, yakabva pamichero, miriwo, michero, maruva (nyemba), mbeu, mutsva, mishonga yemiti, uye mazai. Vegan kudya, imwe nzira yezvokudya zvezvirimwa, kusabvisa mhuka dzose dzemhuka zvinosanganisira mazai, dairy, uye chero chimwe chinhu chemhuka yakadai sauchi.
Kune vanhu vane chirwere chechirwere cheshuga 2 , kutevera kudya kwezvirimwa kunogona kuonekwa sechinhu chinonyangadza nokuti kusabvisa mhuka dzemhuka se nyama, hove, uye shiri zvinogona kuderedza mapuroteni ezvokudya. Kunyange zvazvo zvingaratidzika zvakakodzera kudya kudya kwepurotini yakakwirira nokuti inowanzova yakaderera mu-carbohydrate, zvinokwanisika kudya kudya kwezvirimwa uye kuchengetedza uremu hwehutano uye hutachiwana hwekutapira. Ichokwadi, vamwe vanogona kutaura kuti kudya kwezvirimwa / vegan zviri nani nokuti vatsvakurudzi vakawana kuwirirana pakati pechirwere chechirwere chechipiri uye kudya kwezvisikwa zvitsvuku, kunyanya kushandiswa nyama yakadai sebhakoni uye imbwa dzinopisa. Zvimwe zvidzidzo zvinoratidza kuti kudya kwezvirimwa uye vegan zvinogona kuvandudza plasma zvinokonzera kumira uye zvakaratidzwa kuchinja kupera kweherosclerosis.
Chikafu chezvirimwa chinopfuma mumiriwo, maruva, mbeu yose, makungu, uye mbeu. Sangano reAmerican Academy of Nutrition neDeetetics rinotaura kuti kuwedzera kwemajimini, kudya-zviyo, zviyo, uye marimu zvave zvichibatanidzwa nehuwandu huri pasi hwekuchengetedzwa kwe insulin uye chirwere cheshuga chechipiri, uye kuwedzera glycemic control mune zvese kana kuti insulini -sistant munhu.
Chinokosha chekudya kudya kwezvirimwa kana uine chirwere cheshuga ndechekuti uve nechokwadi chokuti unodya zvakakwana mapuroteni nemafuta ane hutano uye sarudza yakakura fiber carbohydrates iyo iri chikamu chinotungamirirwa.
Wana puroteni yakakwana
Kana zvasvika kune chirwere cheshuga, mapuroteni ndiro chirongwa chakakosha; inowedzera hutachiona, hutachiwana muhutano uye inopedzisira ichidzikisa kudya kunogona kubatsira kuchengetedza sutu reropa.
Kazhinji patinofunga nezveprotini, tinofunga nezvehutu, huku, hove, uye nyama, asi kudya kwezvirimwa zvinewo mapuroteni. IAmerican Academy of Nutrition uye Dietetics inotaura kuti miti yemaprotini inogona kusangana nemaprotiniti zvinoda kana mbeu dzakasiyana-siyana dzekudyara dzichidya uye simba rekudya rinosangana. Puroteni yakasimwa inosanganisira mbeu, marimu, mbeu, mbeu dzose sequinoa, bhari, uye bulgur. Lacto-ovo-zvinomera zvinogonawo kuwana protein kubva mazai uye yogurt. Chinokosha ndechekuti uve nechokwadi chokuti unodya zvakasiyana-siyana zuva rega rega uye kuti una mapuroteni panguva imwe neimwe yekudya.
Wana Zvakakwana Zvakanaka Mafuta
Zvimwe zvidzidzo zvakaratidza kuti vanhu vanotevera kudya kwezvirimwa vanoona kuderedzwa muhotera yavo yakaipa. Zvichida izvi ndezvokuti kudya kwezvirimwa zvinowanzogadzirwa mu polyunsaturated n-6 fatty acids, fiber, uye sterols yezvirimwa uye zvakaderera mumafuta ane mafuta akawanikwa mumhuka dzemhuka semhuka yenzombe uye yakashandurwa nyama. Kune rumwe rutivi, kudya kwezvirimwa kunogona kushayikwa mu omega-3 fatty acids-kunyanya avo vanosiya mazai nehove. Dzidzo dzakaratidza kuti omega-3 fatty acids inokosha pamwoyo nepfungwa dzehupi. Rudzi rwechipiri chirwere cheshuga rinogona kuwedzera njodzi yehutano hwehutano, saka kuchengeta mwoyo wakachena kunokosha.
Kana iwe usingadyi mazai kana hove iwe unogona kuda omega-3 supplement (DHA / EPA), asi iwe unogona kuwanawo mamwe emafuta ane utano kubva mumvura yakasimba soy uye zvokudya zvinowanikwa mu alpha linolenic acid, a plant-based n- 3 fatty asidi yakafanana nembesa, walnuts, mafuta e-canola, uye soy.
High Fiber Carbohydrates
Zvidzidzo zvinoratidza kuti zvinomera zvinodya pakati pe50 kusvika ku100% fiber kupfuura vasiri venyama. Iko yakakura yefibhi yekudya inobatsira kudzora sutu yeropa, cholesterol yakaderera uye kuzadza zvizere. Mbeu uye zviyo zvose zvine zvishoma nezvishoma zvakagadzira makhahydrates uye zvakagadzirwa mufiber zvinogona kubatsira kuvandudza glycemic control. Zvakakosha kutarisa kudya kwaunoita nokuti makhahydrates ndiwo macronutrient anokonzera sutu yeropa zvakanyanya.
Kazhinji, 1/2 kapu yenyuchi, 1 mbatata duku (ukuru wekombiyuta mouse), 1/3 mukombe wezviyo zvakakangwa (misiyano inogona kushanda zvichienderana nehuyo) inenge inenge 15 kusvika ku20 magamu e-carbohydrate, saka haugoni kudya zviyero zvisingagumi. Kudzidza maitiro e- carbohydrates kukubatsira kuti uwane hutano hwakanaka hwehuga. Zvichienderana nezvakagadzirwa nemaginhaidhadhi yezvokudya, unogona kugadzirisa kudya kwako maererano. Iwe unogona kushandisawo mita yako yeglucose sechinhu chekuongorora kuti muviri wako unopindura sei zvimwe zvokudya zvinosanganiswa. Kuti muwane hemoglobine yakakurudzirwa A1c ye7% kana zvishoma, American Diabetes Association inotaura kuti shuga yako yeropa inenge 180mg / dL kana kudarika maawa maviri mushure mekudya. Kana iwe ukaedza shuga yako yeropa maawa maviri mushure mekudya kwako, nhamba yako inoramba iri pamusoro peiyo chinangwa, unogona kunge uchinge uchinge uchinge uine ma carbohydrate pazvokudya zvako. Kurukurai izvi nemudzidzisi wenyu wechirwere cheshuga kana chireyikiti chakanyoreswa kuitira kuti mugone kuchinja kudya kwenyu kana mishonga maererano.
Konana Newachiremba Wenyu
Usati washandura kudya kwako, nguva dzose kunokosha kutaura nemutengi wako wehutano. Kana uri kutarisa kuchinja kune kudya kwezvirimwa, iwe unofanirwa kusangana nemunhu anonyora zvokudya. Vanogona kubatsira kuti mumwe munhu aite chirongwa chekudya kuti akwanise karubhaidhare, mapuroteni, vitamini, uye mineral. Zvichienderana nemhando yezvokudya zvezvirimwa zvaunosarudza kuitevera, unogona kutora mishonga yezvimiti zvaunenge ushayikwa, kusanganisira iron, zinc, iodine, calcium, vitamini D uye B12. Zvokudya zvako zvekudya zvinogonawo kudzidzisa nzira yekuwedzera kuwedzerwa kwemamwe mishonga nekudya kwepakati pamwe nekugadzira mbatya.
Websites ye Vegan / Vegetarian Eating
Kune zvakawanda zvekushandisa zvekudya nekudya zvinodhaka. Izvi zvinotevera zvidzidzo zvinovimbika uye zvinovimbika:
- Dietetic Practice Group: Vegetarian Nutrition
- Meatless Muvhuro Global Movement
- Food Plate Method
> Sources:
Craig WJ, Mangels AR: Nzvimbo yeAmerican Diabetes Association: kudya kwezvirimwa. JA Diet Assoc 2009: 1266-1282
Barnard ND, Katcher HI, Jenkins DJ, Cohen J, Turner-McGrievy G. Vegetarian uye vegan kudya muchirongwa chechipiri chirwere cheshuga. Nutriti Rev 2009; 67: 255-263.
Willett WC. Basa rekudya n-6 fatty acids mukudzivirira kwehutano hwepfungwa. J Cardiovasc Med (Hagerstown). 2007 Sept; 8 Kubatsira 1: S42-5.