Cin ganyayyaki - mai ... vegans da kuma cin ganyayyaki: bambanci, ciyar da halaye da kuma ban sha'awa facts

Mene ne bambanci cin ganyayyaki, don haka da cewa ba su kawai tsaya ga wani ikon tsarin a wadda a rage cin abinci ne gaba daya, ko kuma partially samarwar dabba gina jiki da kuma kitse, kiwo kayayyakin, qwai, kifi da cin abincin teku, amma kuma maraba da ra'ayin kin amincewarsu da wani abubuwa, a kayan da samar da wanda amfani da Jawo, konkoma karãtunsa fãtun, kasusuwa ko wasu sassa na gawawwakin matattu dabbobi.

Tarihi baya na cin ganyayyaki

Sau da yawa, vegans da kuma cin ganyayyaki (su bambancin za a iya bayyana a kasa) bayyana amfanin da iko tsarin da cewa a cikin m duniya magabatan zamani mutum zai iya wuya iya gina jiki da kuma kitse na dabba asali, da kuma dalilin da su rage cin abinci kunshi Tushen, ganye, ganyen itatuwa da kuma shrubs, berries, namomin kaza, 'ya'yan itãcen marmari, hatsi da kwayoyi na dogon lokaci na dubban shekaru. Archeology, karatu ragowar rayuwar yau da kullum, ciki har da musamman dafa abinci a wurin zama na zamanin d mutum, shanyewa camfin game da m m gabbai na mutum-mafarauci. Albeit tilasta, amma rage cin abinci na m mutane da 65% da aka cika da abinci na shuka asali, kamar yadda sun yi tsayayya da daya bisa uku na bushmeat da sauran dabba gina jiki abinci kamar qwai, kifi, da sauransu. D.

Sai da na ɗauki dubban shekaru a maimakon na yau da kullum da kuma tartsatsi yunwa tilasta cin ganyayyaki mutum zama samuwa akai-akai na dabba sunadaran da fats. A rage cin abinci ya zama mafi bambance bambancen da kuma gamsarwa, amma kuma cututtuka hade da matsaloli na narkewa kamar fili da kuma jini, shi ya zama mafi. Gaskiyar cewa kwayoyin kwayoyin na'urar zauna kusan canzawa, yayin da cin halaye da kuma damar, tare da hanyar rayuwa canza muhimmanci. Amma wannan ra'ayin ba a raba ta duk masana kimiyya.

Su muhawara karanta kamar haka: da abinci na kakanninmu ya kasance m m saboda amfani da wani babban yawa na gano nama, wanda ya jagoranci wani m jiki ci gaba, tare da aiki na mafarki ba, don haka yan gajartadda da riga short-rayu saboda cututtuka da annoba, da hatsarori, ƙungiyoyin jayayya, da hare-haren na namomin jeji, cizon macizai da m kwari mutum rayuwa.

Tarihi ma ba da umarnin don haka da cewa Millennium yi cin ganyayyaki a matsayin tushen addini fifiko rinjaye a cikin kasashen na yaduwar Hindu, Jainism, addinin Buddha. Mabiya da kuma rabawa tsakanin masu cin ganyayyaki talakawa su ma mabiya daban-daban falsafancin, kamar Pythagorean kuma daga baya - ilimi da kuma m Layer m. Yana da daidaituwa ba cin ganyayyaki, wannan rare ikon tsarin da aka kira nan da nan, amma a farko da aka kira "Indian" ko "Pythagorean". Modern Turai da Amirka zahiri bauta na da ikon samar da tsarin - a cikin jerin masu cin ganyayyaki sau da yawa samu mafi high-profile da kuma sanannun sunaye ne. Amma a zamani India cin ganyayyaki tsarin rike tsakanin 20% kuma 70% na jimlar yawan.

Vegans da kuma cin ganyayyaki: bambance-bambance

Veganism - wannan shi ne daya daga cikin sukayi fassara da cin ganyayyaki, yana ambaton kin amincewa ba kawai nama, amma kuma a kan kifi da cin abincin teku, sakamakon daga kisan farauta, kama kifi, a cikin masana'antu kiwo, kashe, kasuwanci gumãkan, da dai sauransu Qwai, madara da kuma madara kayayyakin .. a veganism ma kunshe a cikin category na haramta kayayyakin kamar yadda samu ta hanyar aiki da dabbobi. Duk da haka, ya kamata ka sani, la'akari da abin da wani maras cin nama da kuma cin ganyayyaki: bambanci a nan ya ta'allaka ne ba kawai a cikin mataki na tsanani daga hani a kan kayayyakin a rumfarsa ta saida kwando. Yana - kuma a yarda da wani sa na kyawawan dabi'u da kuma taboos dangane da dabbobi da sauran fauna.

Tsakanin Concepts "maras cin nama" da "cin ganyayyaki" Ba kamar a gaskiyar cewa vegans ba kawai ba sa tufafi da kuma takalma da aka yi na halitta Jawo da kuma fata, kada saya fata jaka da ɗamararku, ba su yi amfani da fata furniture da kuma kayan shafawa, a cikin abin da samar, kamar yadda suka Yana alama sun sha wahala da dabbobi, amma kuma kare hakkin dabbobi, ya kira domin kusa da ba ziyarci zoos, dolphinariums, circuses da kuma sauran irin wannan wurare inda dabba amfani da sukan gudanar a matalauta yanayi.

Sauran iri na cin ganyayyaki

Cin ganyayyaki - mutumin da ya sane, kuma da yardar barranta da amfani da wani nama-cin dabbobi ko kifi kashe a lokacin samarwa ko bayan na musamman namo for kashe. Amma ba za su iya watsi da kayayyakin na dabba asalin, ba samu ta hanyar karfi. Alal misali, zuma, kiwo da samfurori da kuma ko qwai da kaji gonaki. Mutanen da suka bi don irin wannan abinci, kira laktoovovegetariantsami. Wadannan sun hada da mafi zamani masu cin ganyayyaki, kada ku ci kawai nama da kifi jita-jita. Sashe na daga cin ganyayyaki ba ci ko sha da kuma duk kiwo kayayyakin, amma wani lokacin amfani da su ci qwai. Su ovo-cin ganyayyaki. Idan, conversely, qwai an shafe ta, da kuma kiwo kayayyakin zauna a cikin abinci, da mabiya wannan ikon tsarin da aka kira laktovegetariantsami.

Daga cikin vegans akwai wakilan matsananci cin ganyayyaki - raw foodists (naturists), gaba daya sarauta daga wani zafi magani kayayyakin abinci, saboda sun tabbata cewa high zazzabi halaka m sinadirai masu Properties, kamar yadda tsayayya wa kayayyakin amfani a cikin su halitta nau'i, ba tare da zafi magani.

Ta iyakance Bugu da kari a cikin halitta da kayan lambu, 'ya'yan itatuwa da ganye da kayan yaji hatsi tsaba, raw foodists disclaim duk dafa abinci hanyoyin, ciki har da pickling da kuma amfani ne kawai, kawar da hatsi.

Pesco-cin ganyayyaki - shi ne wanda ya wadãtar da naka cin ganyayyaki da kifi, caviar, Shellfish kuma duk cin abincin teku, amma gaba daya ya ƙaryata game da naman da ta kayayyakin.

Amfanin cin ganyayyaki

Wadanda cin ganyayyaki rassan, wanda ba da damar amfani da madara da kuma kiwo kayayyakin, qwai da kuma musamman kifi da cin abincin teku, kada ya haifar da wani kamfani a zamani nutritionists kuma mafi likitoci domin irin wannan abinci da suka gane kusan cika, kuma m ga mafi manya, musamman ga mutanen da bayan shekara arba'in . ko da alhẽri a gare su cin ganyayyaki.

Amma lokacin da jiki na dogon lokaci, sau da yawa ga shekaru, bai kuma karɓi dabba gina jiki da kuma kitse fiye da hadarin maras cin nama ko maras cin nama? Wannan shi ne amfani, ko da dadewa cutarwa sakamakon irin wannan rage cin abinci?

Daya daga cikin fili abũbuwan amfãni daga wannan salon abinci, wanda suna dauke akai-akai tabbatar da taimakon kimiyya da bincike - karami, idan aka kwatanta da na gargajiya ikon, da barazana da rashin lafiya atherosclerosis, wasu siffofin da ciwon daji, jijiyoyin zuciya da cututtukan zuciya, amosanin gabbai, amosanin gabbai, gout, hauhawar jini, da irin 2 ciwon sukari, cholelithiasis .

Abin da cin ganyayyaki menu ka damar rage da kuma iko da nauyi ko don ci gaba da lafiya jiki nauyi? Nutritionists cin ganyayyaki da'awar cewa 1,500 da adadin kuzari da rana ya ishe fara tasawa na matsakaicin tsayi. Cin Ganyayyaki a hade tare da wani haske fitness - daya daga cikin mafi inganci da kuma hanyoyin dake hanzarta cimma kyau jiki siffar.

Cin Ganyayyaki ne amfani da cewa na wanke jikin da gubobi, jiki kusan sanitizing.

A karshe, a shuka abinci hada da, ban da kayan lambu, 'ya'yan itatuwa, legumes da kuma ganye, har ma da hatsi, yana dauke da wata babbar adadin muhimman bitamin, ma'adanai, antioxidants, da kuma ilimin aiki abubuwa, cellulose da kuma maras tabbas samar. Duk wannan taimaka jiki (musamman birane mazauna) yin tsayayya danniya da kuma wani matalauci birane yanayi, da kuma ajiye matasa da kuma lightness a cikin jiki.

rauni

Fursunoni a ganyayyaki kuma yawaita, musamman idan rage cin abinci ne m-dauke da kuma daidaita. Saboda haka, vegans da kuma cin ganyayyaki sau da yawa fama da baƙin ƙarfe rashi anemia. A shuka abinci da baƙin ƙarfe ba ƙaddamar a cikin nau'i na heme, shi ne talauci tunawa.

Daya daga cikin mafi tsanani matsaloli na cin ganyayyaki - a kullum karancin muhimmanci abubuwa na bitamin B12. Wannan B bitamin ba ba a tsire-tsire, da kuma ba tare da shi mutum ci gaba komowar da sosai tsanani cuta daga cikin juyayi tsarin.

Akwai bambance-bambance tsakanin dabbobi da kayan lambu da sunadarai. Animals ne mafĩfĩta kayan lambu (ciki har da soya). Sunadaran - makawa gini abu don Kwayoyin da kyallen takarda. Ba tare da gina jiki ba zai iya samar da hormones da kuma enzymes. The gina jiki kuma rinjayar da rigakafi da tsarin.

Sau da yawa, vegans samu wani rashi na alli, bitamin D, tutiya da aidin. Duk wadannan abubuwa da ake bukata, ta wurin jikin a isa yawa.

Vegans, wanda ba su da a cikin abinci na kifi da cin abincin teku, rashin muhimmanci bitamin da kuma ma'adanai, musamman Omega-3 polyunsaturated m acid, wanda suke don maye gurbin da shuka ba zai yiwu ba.

Fiber ne shakka amfani ga mafi yawan mu kamar yadda ya kawar da cutarwa "cholesterol, da gubobi da wuce haddi da glucose. Amma ta overabundance (cewa za a iya gani akai-akai a ganyayyaki) ne zãlunci ga kiwon lafiya, tsoma baki da furotin assimilation, ko da liyafar da assimilation da shi, kuma haka ne matsalar a cikin hali na mai cin ganyayyaki.

Cin Ganyayyaki ne contraindicated ga mutanen da tare asthenic ciwo, immunodeficiency, da kuma raunana ko murmurewa daga tiyatar da kuma raunin da ya faru. Mai likitoci ba su bayar da shawarar don da hannu a cin ganyayyaki da ciki da kuma reno, kazalika da karfi ba da shawarar irin wannan rage cin abinci ga yara da kuma matasa a ko'ina cikin tsawon samuwar jiki.

Amma mafi yawan wadannan matsaloli za a iya kauce masa idan ka zo iko cikin hikima.

Ikon cin ganyayyaki - menu tare da isasshen furotin

The abinci, zaba masu cin ganyayyaki, babban matsala - ba wai kawai cikin rashi na dukan bakan na gina jiki, wanda za a iya samu daga high-sa dabba gina jiki, amma kuma a gaskiyar cewa ko da tare da 'yancin tsarin kula da furotin xin kayan lambu rage cin abinci ba zai isa, har ma da wanda ya ke, mafi sharri shi samamme ta jiki. High quality gina jiki da aka dauke su wadanda da cewa sun hada da muhimmanci amino acid, kama da " 'yan qasar" amino acid a cikin mutum gina jiki, tare da wannan dama rabbai. A mafi kusa ga dabba za a iya gani a matsayin soya gina jiki, nan - da legume gina jiki. kula dole ne a dauki domin rage rashin gina jiki domin gabatar da kayayyakin da shuka asalin, wanda dauke da furotin da kuma amino acid a cikin mafi yau da kullum rage cin abinci. Wannan soya da waken soya kayayyakin, legumes, kwayoyi, launin ruwan kasa shinkafa, dukan hatsi kayayyakin, kuma dauke da karamin adadin furotin. Af, shugaban tsakanin wannan ƙungiyar - Quinoa.

A manyan yawan furotin ƙunshi seitan - Alkama samfurin, kazalika da musamman maras cin nama gina jiki powders da kuma sanduna. Laktoovovegetariantsy vegans da waɗanda suka kafa su rage cin abinci bisa ga dokoki, yawanci sami al'ada, da kuma a wasu lokuta ma fi al'ada yawa na gina jiki.

bitamin D

Wannan bitamin wanzu a biyu siffofin - D2 da d3. Cin ganyayyaki dakatar da su da hankali a kan tsari D2 (ergocalciferol). Cin ganyayyaki nutritionists da sauran harkokin kiwon lafiya bayarwa a cikin bincike nace a kan cewa mafi yawan mutane ba su samu isasshen hasken rana, dole domin kira da bitamin. Idan karancin abinci mai arziki a cikin bitamin D, watau bitamin D a cikin nau'i na Pharmaceutical Additives. Tsananin bi umarnin ga sashi, za su iya dauka ko da wani maras cin nama (wanda, ba zato ba tsammani, shi ne mai-mai narkewa bitamin cewa an adana a cikin jiki).

alli

Idan masu cin ganyayyaki cinye laktoprodukty, shi ne yawanci matsalolin tasowa daga rashin alli a rage cin abinci, ba faruwa. M vegans da kuma waɗanda suka ƙi madara da kuma sauran kayayyakin kiwo, dole ne ko da yaushe ganyayyaki na abinci, ko mai arziki a cikin alli, tare da shan wadãtar soya madara da kuma (ko) orange ruwan 'ya'yan itace. Domin da ake so adadin alli da rana bukatar 3 rabo alli-arzikin abinci da abubuwan sha.

B12

A mafi muhimmanci bitamin da hannu a aiwatar da hematopoiesis da tsakiya m tsarin. Vitamin B12 wajibi ne ga dace cell girma da kuma haifuwa kayyade bayanai, kazalika da su shiga a cikin aiwatar da mugunya muhimmanci hormones.

Vegans kamata a tabbatar an san da wadannan: akwai ba guda samfurin daga shuka, ba musamman wadãtar da a samar da tsari, a cikin abin da yanayin da bitamin B12 ne ba a isa gwargwado.

Ovo-lacto-cin ganyayyaki zai iya zama gamsu saboda na yau da kullum amfani bayar B12 da aka shirya daga kiwo da samfurori da kuma qwai.

Vegans kuma sami wasu B12 kawai idan akai amfani musamman wadãtar da kayayyakin: drinks kuma soya kayayyakin da shinkafa, hatsi flakes da karin kumallo hatsi, yisti. Idan irin wannan tsari na wucin gadi garu abinci ne 'yan ko ba a kan wani tebur a Vega, cikin illar ba za a iya kauce masa.

Omega-3

Cin ganyayyaki ne yawanci a yawa Omega-6, amma woefully rashin polyunsaturated m acid Omega-3, yana da muhimmanci sosai ga kwakwalwa aiki yadda ya kamata, da zuciya da jijiyoyin jini tsarin da sauran sashin jiki tsarin. Omega-3 m acid ne ba a irin kifi, qwai, ya kuma inganta mai cin ganyayyaki, da kuma maras cin nama rage cin abinci, ko su ba da isasshen, musamman idan ba rayayye ba kayan lambu sinadaran, kuma arziki a cikin Omega-3. Na'am, wadannan m acid na kayan lambu asalin akwai - shi alfalinolevaya acid. Ya ƙunshi, ban da marine microalgae, a waken soya, flaxseed, walnuts.

Amma ko da idan na ganye kayayyakin daga jerin akwai a kai a kai, shi ne mafi alhẽri yi ƙarin Omega-3 a cikin nau'i na capsules ko ruwa kifi mai. Idan m veganism hana wannan, shi ne bu mai kyau zuwa duba ga irin bayarwa, wanda ba su saba da wannan imani. Yanzu, ta hanyar, akwai ko da baƙin ƙarfe a cikin nau'i na kari da cewa za a iya dauka ba tare da compromising vegans.