Umthombo wokubhala lo mbhalo kwakuyi-athikili ethi "Kancane mayelana nezinganekwane ze-Vegetarianism", umbhali okwathi ngamabomu noma ngokungabonakali izinganekwane ezimbalwa mayelana nokudla imifino, wahlanganisa yonke into ndawonye futhi ezindaweni wamane washiya amaqiniso ngobuqili.
Umuntu angabhala incwadi ephelele mayelana nezinganekwane ezitshelwa abantu abadla inyama mayelana nemifino, kodwa okwamanje sizozikhawulela ezindabeni ezivela esihlokweni esithi "A little About Myths of Vegetarianism". Ngakho ake siqale. Ngivumele ngethule?
Inganekwane inombolo 1!
“Emvelweni, zimbalwa kakhulu izinhlobo zezilwane ezincelisayo umuntu angasho ngazo ukuthi abameleli bazo bangama-vegan kusukela ekuzalweni kwabo. Ngisho nezilwane ezidla uhlaza zasendulo zivame ukudla inani elincane lokudla kwezilwane - isibonelo, izinambuzane ezigwinywe kanye nezimila. Umuntu, njengamanye ama-primates aphakeme, akayena ngisho "i-vegan kusukela ekuzalweni": ngokwemvelo, singama-omnivores agcwele kakhulu i-herbivory. Lokhu kusho ukuthi umzimba womuntu ujwayele ukudla ukudla okuxubile, nakuba izitshalo kufanele zenze ingxenye enkulu yokudla (cishe ama-75-90%).”
Ngaphambi kwethu kunenganekwane edume kakhulu phakathi kwabadla inyama “emayelana nesiphetho sokudla okuxubile ngokwemvelo kumuntu.” Eqinisweni, umqondo we "omnivore" kwisayensi awunayo incazelo ecacile, njengoba nje kungekho mingcele ecacile phakathi kwezinto ezibizwa ngokuthi ama-omnivores - ngakolunye uhlangothi - kanye nezilwane ezidla uhlaza - ngakolunye. Ngakho umbhali walesi sihloko ngokwakhe uthi ngisho nezilwane ezidla uhlaza zakudala zigwinya izinambuzane. Ngokwemvelo, izilwane ezidla inyama zakudala kwesinye isikhathi azideleli “utshani”. Kunoma yikuphi, akuyona imfihlo kunoma ubani ukuthi ezimweni ezimbi kakhulu kuvamile ukuthi izilwane zidle ukudla okuyi-atypical kubo. Isimo esinjalo esibi kakhulu sezinkawu ezinkulungwaneni zeminyaka edlule sasiwukupholisa okubukhali komhlaba wonke. Kuvele ukuthi izilwane eziningi ezidla uhlaza zakudala kanye nezilwane ezidla inyama empeleni zingama-omnivores. Kungani-ke ukuhlukaniswa okunjalo? Ingasetshenziswa kanjani njengengxabano? Lokhu kungamampunge kungathi inkawu iphikisa ukungafuni ukuba yindoda ngezinsolo zokuthi imvelo ayinikezi ukuma kwayo okuqondile!
Manje ake siqhubekele kwezinye izindaba eziqondile zokungadli imifino. Indaba inombolo 2.
“Ngithanda ukusho omunye umniningwane. Ngokuvamile, abasekeli be-thesis mayelana nokulimaza kwenyama babhekisela ocwaningweni olwenziwa e-United States of Seventh-day Adventists abangayidli inyama ngenxa yokwenqatshelwa kwenkolo. Ucwaningo luye lwabonisa ukuthi ama-Adventist anezigameko eziphansi kakhulu zomdlavuza (ikakhulukazi umdlavuza webele kanye nomdlavuza wekoloni) nesifo senhliziyo. Isikhathi eside, leli qiniso lalibhekwa njengobufakazi bokulimaza kwenyama. Kodwa-ke, kamuva ucwaningo olufanayo lwenziwa phakathi kwamaMormon, abaphila ngendlela esondelene kakhulu neyama-Adventist (ikakhulukazi, womabili la maqembu akwenqabela ukubhema, ukuphuza utshwala; ukudla ngokweqile kuyalahlwa; njll.) - kodwa ngubani, ngokungafani nama-Adventist, adla inyama. . Imiphumela yocwaningo ibonise ukuthi amaMormon omnivorous, kanye nama-Vegetarian Adventist, anciphise amazinga kokubili kwezifo zenhliziyo kanye nomdlavuza. Ngakho-ke, idatha etholiwe ifakaza ngokumelene ne-hypothesis yokulimaza kwenyama kanjalo.
Kunezinye izifundo eziningi zokuqhathanisa zempilo yabantu abadla imifino kanye nabadla inyama, ezazicabangela imikhuba emibi, isimo senhlalo kanye nezinye izici eziningi. Ngakho-ke, ngokwesibonelo, ngokwemiphumela yocwaningo lweminyaka engu-20 olwenziwa yiNyuvesi yaseHeidelberg, abantu abadla imifino babenempilo kakhulu kunabantu abadla inyama futhi mancane kakhulu amathuba okuba baphathwe yizifo ezimbi kakhulu zezitho zangaphakathi, kuhlanganise nezinhlobo ezihlukahlukene zomdlavuza. , kanye nezifo zenhliziyo.
Indaba inombolo 3.
Eqinisweni, iNhlangano ibona kuphela ukuthi ukudla kwemifino nemifino kwamukelekile kumuntu (ikakhulukazi, enganeni) - kodwa! kuncike ekungeneni okwengeziwe kwezinto ezingekho ezisebenzayo zebhayoloji ngendlela yamalungiselelo ekhemisi kanye / noma lokho okubizwa ngemikhiqizo eqinisiwe. Ukudla okuqinisiwe kungukudla okufakwa ngokwenziwa ngamavithamini nama-microelements. E-US naseCanada, ukuqiniswa kokunye ukudla kuyimpoqo; emazweni aseYurophu - hhayi impoqo, kodwa yandile. Izazi zokudla nazo ziyavuma ukuthi ukudla imifino kanye ne-veganism kungase kube nenani lokuvimbela ngokuphathelene nezinye izifo - kodwa abaphikisi nhlobo ukuthi ukudla okusekelwe ezitshalweni kuwukuphela kwendlela yokuvimbela lezi zifo.
Eqinisweni, izinhlangano eziningi zokudla okunomsoco emhlabeni wonke ziyaqaphela ukuthi ukudla kwemifino okuklanywe kahle kufanelekile kubantu babo bonke ubulili neminyaka yobudala, kanye nabesifazane abakhulelwe nabancelisayo. Eqinisweni, noma yikuphi ukudla kufanele kucatshangelwe kahle, hhayi nje imifino. Abadla imifino abadingi noma yiziphi izithako zamavithamini kanye nezakhi zokulandelela! Ama-vegans kuphela adinga izithasiselo ze-vitamin B12, futhi noma kunjalo yilabo kuphela abangakwazi ukudla imifino nezithelo engadini yabo nasengadini yabo, kodwa baphoqeleka ukuthi bathenge ukudla ezitolo. Kufanele futhi kuqashelwe lapha ukuthi inyama yezilwane ezimweni eziningi iqukethe inani elikhulu lezakhi kuphela ngoba izilwane ezifuywayo zithola lezi zithako zokwenziwa zamavithamini (kuhlanganise ne-vitamin B12!) Namaminerali.
Indaba inombolo 4.
“Iphesenti labantu abadla imifino phakathi kwabantu bendawo liphezulu kakhulu, futhi lilinganiselwa ku-30%; akugcini lapho, nabantu abangadli imifino eNdiya badla inyama encane kakhulu. […] Ngendlela, iqiniso elimangalisayo: phakathi nohlelo oluvamile lokutadisha izimbangela zesimo esinjalo esiyinhlekelele ngezifo zenhliziyo nemithambo yegazi, abacwaningi bazama, phakathi kwezinye izinto, ukuthola ukuxhumana phakathi kwendlela yokudla okungeyona imifino. kanye nobungozi obukhulu bezifo zenhliziyo (Gupta). Akutholakalanga. Kodwa iphethini ehlanekezelwe - umfutho wegazi ophakeme kubantu abadla imifino - ngempela yatholakala kumaNdiya (Das et al). Ngamafuphi, okuphambene ngokuphelele nombono omisiwe.
I-anemia nayo inzima kakhulu eNdiya: ngaphezu kwamaphesenti angu-80 abesifazane abakhulelwe kanye namantombazane acishe abe ngu-90% aphethwe yilesi sifo (idatha evela kwa-Indian Medical Research Authority). Phakathi kwamadoda, izinto zingcono ngandlela-thile: njengoba ososayensi baseSikhungweni Sokucwaninga eSibhedlela SeSikhumbuzo ePune bathola, naphezu kweqiniso lokuthi amazinga abo e-hemoglobin aphansi kakhulu, i-anemia enjalo ayivamile. Izinto zimbi ezinganeni zabo bobabili ubulili (Verma et al): cishe u-50% wazo une-anemia. Ngaphezu kwalokho, imiphumela enjalo ayikwazi ukubhekwa kuphela ngobumpofu bomphakathi: phakathi kwezingane ezivela esigabeni esiphezulu somphakathi, imvamisa ye-anemia ayiphansi kakhulu, futhi cishe i-40%. Lapho beqhathanisa ukwenzeka kwe-anemia ezinganeni ezondleke kahle ezidla imifino nengadli imifino, eyokuqala yathola ukuthi iphakeme cishe ngokuphindwe kabili kuneyakamuva. Inkinga ye-anemia eNdiya inkulu kangangokuthi uhulumeni waseNdiya uye waphoqeleka ukuba athathe uhlelo olukhethekile lokulwa nalesi sifo. Izinga eliphansi le-hemoglobin kumaHindu liqondile futhi alikho ngaphandle kwesizathu esihlotshaniswa nezinga eliphansi lokudla inyama, okuholela ekunciphiseni kokuqukethwe kwe-iron ne-vitamin B12 emzimbeni (njengoba kushiwo ngenhla, ngisho nabangewona imifino kuleli zwe. idla inyama ngokwesilinganiso kanye ngesonto).
Eqinisweni, amaHindu angadli imifino adla inani elanele lenyama, futhi ososayensi bahlobanisa izifo zenhliziyo nemithambo yegazi nokusetshenziswa njalo kwenani elikhulu lokudla kwezilwane, okudliwa nabadla imifino (imikhiqizo yobisi, amaqanda). Inkinga nge-anemia e-India ayincikile ekudleni imifino kanjalo, kodwa iwumphumela wobumpofu benani labantu. Isithombe esifanayo singabonakala kunoma yiliphi izwe lapho iningi labantu liphila ngaphansi komugqa wobumpofu. I-anemia nayo ayisona isifo esingavamile kakhulu emazweni athuthukile. Ikakhulukazi abesifazane bathambekele ekubeni ne-anemia, phakathi kwabesifazane abakhulelwe i-anemia ngokuvamile iyisimo esivamile esigabeni sokugcina sokukhulelwa. Ngokuqondile, eNdiya, i-anemia ibuye ihlotshaniswe neqiniso lokuthi izinkomo nobisi lwezinkomo ziphakanyiselwe ezingeni lezindawo ezingcwele, kuyilapho imikhiqizo yobisi inomphumela omubi kakhulu ekumunceni insimbi, futhi ubisi lwenkomo ngokuvamile luyimbangela ye-anemia ezinganeni, njengoba ngisho neWorld Health Organization ibika. . Kunoma yikuphi, abukho ubufakazi bokuthi i-anemia ivame kakhulu kubantu abadla imifino kunabadla inyama. ngokumelene! Ngokwemiphumela yocwaningo oluthile, i-anemia ivame kakhulu kwabesifazane abadla inyama emazweni athuthukile kunakwabesifazane abadla imifino. Labo abadla imifino abaziyo ukuthi i-iron engeyona i-heme imuncwa kangcono ngumzimba ngokuhlangana novithamini C abahlushwa i-anemia noma ukuntula i-iron ngoba badla imifino ene-iron (ngokwesibonelo, ubhontshisi) kanye no-vitamin C (ngokwesibonelo. ijusi yewolintshi noma i-sauerkraut). iklabishi), kanye neziphuzo ezivame ukuphuza iziphuzo ezicebile nge-tannin ezivimbela ukumuncwa kwensimbi (elimnyama, eliluhlaza, itiye elimhlophe, ikhofi, ukhokho, ijusi yehalananda nge-pulp, njll.). Ngaphezu kwalokho, sekuyisikhathi eside kwaziwa ukuthi okuqukethwe kwensimbi ephansi egazini, kodwa ngaphakathi kobubanzi obujwayelekile, kunomphumela omuhle empilweni yomuntu, ngoba. ukuhlushwa okuphezulu kwensimbi yamahhala egazini kuyindawo ekahle yamagciwane ahlukahlukene, okuthi, ngenxa yalokhu, adluliselwe ngokushesha nangempumelelo ngegazi ezithweni zangaphakathi zomuntu.
“Imbangela eyinhloko yokufa kwabantu basenyakatho—kuhlanganise nama-Eskimos—kwakungezona izifo ezivamile, kodwa indlala, izifo (ikakhulukazi isifo sofuba), izifo ezibangelwa amagciwane, nezingozi. […] Secundo, noma singaphendukela kuma-Eskimo aseCanada naseGreenland aphucuzeke kakhudlwana, ngeke sithole ukuqinisekiswa okungaguquki “kwecala” lokudla okungokwesiko kwe-Eskimo.”
Okuphawuleka kakhulu ubuqili umlobi wesihloko esithi "Okuncane mayelana nezinganekwane zemifino" ezama, ngakolunye uhlangothi, ukususa lonke icala ekudleni kwemifino eNdiya, futhi ngakolunye uhlangothi, uzama. ngamandla akhe onke ukuthethelela ukudla inyama kwamaEskimo! Nakuba kubalulekile ukuphawula lapha ukuthi ukudla kwe-Eskimos kuhluke kakhulu ekudleni kwabantu abahlala eningizimu ye-Arctic Circle. Ikakhulukazi, okuqukethwe kwamafutha enyama yezilwane zasendle kuhluke kakhulu kumafutha enyama yezilwane ezifuywayo, kodwa naphezu kwalokhu, izinga lezifo zenhliziyo phakathi kwabantu abancane baseNyakatho liphakeme kunezwe lonke. Kulolu daba, kuyadingeka futhi ukubheka ngandlela thile izimo ezingcono kakhulu zemvelo nezimo zezulu zokuphila kwabantu baseNyakatho Ekude, kanye nokuvela komzimba wabo, okwenzeka iminyaka eminingi ngesici sokudla. lawo mazwe futhi ahluke kakhulu ekuguqukeni kwabanye abantu.
“Eqinisweni, esinye sezici eziyingozi ze-osteoporosis kokubili ukudla okuphezulu ngokweqile nokuncane kakhulu kwamaprotheni. Ngempela, kunezifundo eziningi eziqinisekisa izinkomba ezingcono kakhulu zempilo yamathambo kubantu abadla imifino; kodwa-ke, akufanele kunganakwa ukuthi okuqukethwe okuphezulu kwamaprotheni ezilwane ekudleni akukona kuphela - futhi mhlawumbe hhayi ngisho nokuyinhloko - isici esibangela ukuthuthukiswa kwe-osteoporosis. Futhi kuleli qophelo ngithanda ukukukhumbuza ukuthi abantu abadla imifino emazweni athuthukile, isibonelo, okuthi, eqinisweni, idatha mayelana nokufaneleka kokuphila kwemifino etholwe, ezimweni eziningi, abantu abaqapha ngokucophelela impilo yabo. Kungasiphi isizathu, akulungile ukuqhathanisa ukusebenza kwabo nesilinganiso sikazwelonke.”
Yebo Yebo! Akulungile! Futhi uma imiphumela yalezi zifundo, okuthi kwezinye izimo yembule kabili ukulahlekelwa kwe-calcium emathanjeni abesifazane abadla imifino omnivorous uma kuqhathaniswa nabadla imifino, yayingahambisani nabadla imifino, khona-ke lokhu kungaba enye ingxabano ephikisana nokudla kwemifino!
“Imithombo emibili ivame ukucashunwa njengokusekela inkolelo-mbono mayelana nokuba yingozi kobisi: ukubuyekezwa kwezincwadi ezenziwa amalungu amaningana akhuthele e-PCRM, kanye nesihloko esanyatheliswa kuyi-Medical Tribune kaDkt. W. Beck. Nokho, lapho kuhlolisiswa, kuvela ukuthi imithombo yemibhalo esetshenziswa “odokotela abanomthwalo wemfanelo” ayinikezi izizathu zeziphetho zabo; futhi uDkt.
Emazweni athuthukile, abantu bathola i-osteoporosis ngisho nalapho beneminyaka engu-30-40, hhayi abesifazane kuphela! Ngakho-ke, uma umbhali efuna ukusikisela ngokusobala ukuthi inani elincane lemikhiqizo yezilwane ekudleni kwabantu base-Afrika lingabangela i-osteoporosis kubo uma isikhathi sabo sokuphila sikhuphuka, akaphumelelanga.
“Ngokuqondene ne-veganism, ayikuthandi neze ukugcina i-calcium evamile emathanjeni. […] Ukuhlaziywa okuphelele kwezincwadi ngalolu daba kwenziwa eNyuvesi yasePennsylvania; Ngokusekelwe ezincwadini ezibuyekeziwe, kwafinyelelwa esiphethweni sokuthi ama-vegans athola ukwehla kwamaminerali amathambo uma kuqhathaniswa nabantu abondliwe ngokujwayelekile. "
Abukho ubufakazi besayensi bokuphakamisa ukuthi ukudla kwe-vegan kunomthelela ekunciphiseni amathambo! Kokunye ukuhlola okukhulu kwabesifazane abangu-304 abadla imifino kanye ne-omnivore, lapho kuphela imifino engu-11 kuphela eyabamba iqhaza, kwatholakala ukuthi, ngokwesilinganiso, abesifazane abangama-vegan babenogqinsi oluncane lwamathambo kunalabo abadla imifino nama-omnivores. Uma umbhali we-athikili ezama ngempela ukusondela esihlokweni asithinte, ngokuqinisekile angasho ukuthi akulungile ukwenza iziphetho mayelana nama-vegans ngokusekelwe ocwaningweni lwabameleli babo abangu-11! Olunye ucwaningo lwango-1989 lwathola ukuthi okuqukethwe kwethambo lamaminerali kanye nengalo (irediyasi) ububanzi bamathambo kwabesifazane abangemva kokuya esikhathini—ama-omnivores angu-146, ama-ovo-lacto-vegetarians angu-128, nama-vegans angu-16—ayefana kulo lonke ibhodi. wonke amaqembu eminyaka.
“Kuze kube manje, umbono wokuthi ukukhishwa kwemikhiqizo yezilwane ekudleni kunomthelela ekulondolozeni impilo yengqondo lapho usugugile nawo awuqinisekiswanga. Ngokwedatha yocwaningo evela kososayensi baseBrithani, ukudla okudliwa kakhulu izinhlanzi kuwusizo ekugcineni impilo yengqondo kubantu asebekhulile - kodwa ukudla imifino akuzange kube nomthelela omuhle ezigulini ezihlolisisiwe. I-Veganism, ngakolunye uhlangothi, ingenye yezinto eziyingozi nhlobo - njengoba ngokudla okunjalo, ukuntuleka kwevithamini B12 emzimbeni kuvame kakhulu; kanye nemiphumela yokuntuleka kwale vithamini ngeshwa ihlanganisa ukuwohloka kwempilo yengqondo.”
Abukho ubufakazi besayensi bokuthi ukushoda kwe-B12 kuvame kakhulu kuma-vegan kunabadla inyama! Izilwane ezidla ukudla okuqiniswe nge-vitamin B12 zingase zibe namazinga aphezulu e-vitamin egazini kunabanye abadla inyama. Imvamisa, izinkinga nge-B12 zitholakala kubantu abadla inyama, futhi lezi zinkinga zihlotshaniswa nemikhuba emibi, indlela yokuphila engenampilo, ukudla okungenampilo kanye nokwephulwa okubangelwa yi-B12 resorption, kuze kube sekuqedweni okuphelele kokuhlanganiswa kwe-Castle factor, ukuthi ukufana kwe-vitamin B12 kungenzeka kuphela. ekugxilweni okuphezulu kakhulu!
“Ngesikhathi ngisesha, kutholakale izifundo ezimbili ezithi, uma uthi nhlá, ziqinisekisa umphumela omuhle wokudla okunezitshalo ekusebenzeni kobuchopho. Kodwa-ke, lapho sihlolisisa, kuvela ukuthi sasikhuluma ngezingane ezikhuliswe ekudleni kwe-macrobiotic - futhi ama-macrobiotics awabandakanyi njalo ukudla kwemifino; izindlela zocwaningo ezisetshenzisiwe azizange zisivumele ukuthi singafaki ithonya lezinga lemfundo labazali ekukhuleni kwezingane.
Amanye amanga aluhlaza! Ngokombiko wocwaningo mayelana nezingane zasenkulisa ezidla imifino kanye ne-vegan eyanyatheliswa ngo-1980, zonke izingane zine-IQ ephakathi engu-116, ngisho ne-119 yezingane ezidla inyama. Ngakho-ke, iminyaka yengqondo yezingane i-vegans yayingaphambi kweminyaka yazo yokulandelana kwezikhathi ngezinyanga ezingu-16,5, futhi zonke izingane ezifundiwe ngokujwayelekile - ngezinyanga ezingu-12,5. Zonke izingane zaziphile saka. Lolu cwaningo lunikezelwe ngokukhethekile ezinganeni ezidla imifino, phakathi kwazo kwakukhona i-vegan macrobiota!
"Ngizokwengeza, nokho, ukuthi izinkinga zama-vegans amancane, ngeshwa, azihlali zilinganiselwe ebuntwaneni. Kumelwe kuvunywe ukuthi ezinganeni ezindala, njengomthetho, zincane kakhulu; kodwa noma kunjalo. Ngakho-ke, ngokocwaningo olwenziwa ososayensi baseNetherlands, ezinganeni ezineminyaka engu-10-16 ubudala, ezikhule ngokudla okusekelwe esitshalweni, amakhono engqondo anesizotha kakhulu kunasezinganeni abazali bazo abanamathela emibonweni yendabuko mayelana nokudla.
Kuyadabukisa ukuthi umlobi akazange anikeze uhlu lwemithombo nezincwadi azisebenzisa ekupheleni kwesihloko sakhe, ngakho-ke umuntu angaqagela nje ukuthi waluthathaphi ulwazi olunjalo! Kuyaphawuleka futhi ukuthi umbhali wazama ukwenza abadla inyama ehlakaniphile ye-vegan macrobiotes futhi athethelele izinga eliphakeme lobuhlakani balezi zingane ngemfundo yabazali bazo, kodwa ngokushesha wasusa lonke icala ekudleni kwe-vegan kwezingane ezivela eHolland.
“Yebo, kunomehluko: amaprotheni ezilwane ngesikhathi esisodwa aqukethe inani elanele lawo wonke ama-amino acid angu-8 abalulekile angakhiwanga umzimba womuntu futhi kufanele adliwe. Emaphrotheni amaningi emifino, okuqukethwe kwama-amino acid athile abalulekile kuphansi kakhulu; ngakho-ke, ukuze kuqinisekiswe ukutholakala okuvamile kwama-amino acid emzimbeni, izitshalo ezinokwakheka okuhlukile kwe-amino acid kufanele zihlanganiswe. Ukubaluleka kwegalelo le-symbiotic intestinal microflora ekunikezeni umzimba ama-amino acid abalulekile akulona iqiniso elingenakuphikiswa, kodwa kuyindaba okuxoxwa ngayo kuphela.”
Amanye amanga noma imininingwane ephelelwe yisikhathi ephrintwe kabusha umbhali ngokungacabangi! Ngisho noma ungayinaki imikhiqizo yobisi namaqanda adliwa abantu abadla imifino, usengasho ukuthi ngokweProtein Digestibility Corrected Amino Acid Score (PDCAAS) - indlela enembe kakhudlwana yokubala ukubaluleka kwebhayoloji yamaprotheni - iphrotheni yesoya ine inani eliphezulu lezinto eziphilayo kunenyama. Ephrotheni yemifino ngokwayo, kungase kube nokugxiliswa okuphansi kwama-amino acid athile, kodwa iphrotheni ngokwayo emikhiqizweni yezitshalo ivamise ukuba phezulu kunenyama, okusho ukuthi inani eliphansi lebhayoloji lamanye amaprotheni emifino linxeshezelwa ngokugcwala kwawo okuphezulu. Ngaphezu kwalokho, sekuyisikhathi eside kwaziwa ukuthi asikho isidingo sokuhlanganiswa kwamaprotheni ahlukene ngaphakathi kwesidlo esifanayo. Ngisho nalawo ma-vegan adla isilinganiso samagremu angama-30-40 amaprotheni ngosuku athola ama-amino acid abalulekile aphindwe kabili ekudleni kwawo njengoba kunconywe i-World Health Organization.
“Yebo, lokhu akukona ukuduka, kodwa kuyiqiniso. Iqiniso liwukuthi izitshalo ziqukethe izinto eziningi ezivimbela ukugaya kwamaprotheni: lawa ama-trypsin inhibitors, ama-phytohemagglutinins, ama-phytates, ama-tannins, njalonjalo ... efakaza ngisho nokwanela, kodwa ngokwedlulele kokuqukethwe kwamaprotheni ekudleni kwemifino, ukulungiswa okufanele kokugaya kufanele kwenziwe.
Bona ngenhla! Abadla imifino badla amaprotheni ezilwane, kodwa ngisho nezilwane ezidla inyama zithola okwanele kwawo wonke ama-amino acid abalulekile ekudleni kwazo.
“Eqinisweni i-cholesterol ikhiqizwa umzimba womuntu; nokho, kubantu abaningi, ukwakheka kwabo siqu kuhlanganisa kuphela ama-50-80% esidingo somzimba sale nto. Imiphumela yocwaningo lwaseJalimane lweVegan iqinisekisa ukuthi ama-vegan anamazinga aphansi we-high-density lipoprotein cholesterol (okubizwa ngokuthi i-cholesterol “enhle”) kunalokho obekufanele.
OchereLona iqhinga lomlobi, lapho ethule khona mayelana neqiniso lokuthi izinga le-HDL-cholesterol ku-vegans (hhayi kubantu abadla imifino!) Ngokusho kwemiphumela yezinye izifundo, lalingaphansi kancane kuphela kunabantu abadla inyama (inhlanzi- abadlayo), kodwa namanje evamile. Olunye ucwaningo lubonisa ukuthi amazinga e-cholesterol angaba phansi nabadla inyama. Ngaphezu kwalokho, umlobi akazange akhulume iqiniso lokuthi izinga le-cholesterol "embi" ye-LDL-cholesterol kanye ne-cholesterol ephelele kubantu abadla inyama ngokuvamile liphakeme kunokuvamile futhi liphakeme kakhulu kunama-vegans kanye nemifino, futhi ngezinye izikhathi imingcele ye-hypercholesterolemia, lapho ososayensi abaningi. chaza isifo senhliziyo. isifo semithambo!
“Ngokuqondene novithamini D, ukhiqizwa umzimba womuntu ngempela - kodwa kuphela ngaphansi kwesimo sokuchayeka kakhulu kwesikhumba emisebeni ye-ultraviolet. Kodwa-ke, indlela yokuphila yomuntu wanamuhla ayihambisani neze nokukhishwa kwemisebe yesikhathi eside ezindaweni ezinkulu zesikhumba; Ukuchayeka kakhulu emisebeni ye-ultraviolet kwandisa amathuba okuba nama-neoplasms ayingozi, kuhlanganise nalawo ayingozi njenge-melanoma.
Ukuntuleka kwevithamini D kuma-vegans, ngokuphambene nezitatimende zababhali be-FAQ, akuyona into engavamile - ngisho nasemazweni athuthukile. Isibonelo, ochwepheshe abavela eNyuvesi yaseHelsinki baye babonisa ukuthi izinga lale vithamini kuma-vegans liyancipha; ukuminyana kwamaminerali emathanjeni abo kubuye kwancipha, okungaba umphumela we-hypovitaminosis D.
Kukhona ukwanda kwezigameko zokushoda kwe-vitamin D kuma-vegans aseBrithani kanye nabadla imifino. Kwezinye izimo, sikhuluma ngisho nokuphulwa kwesakhiwo esivamile sethambo kubantu abadala nasezinganeni. "
Futhi, abukho ubufakazi obucacile bokuthi ukushoda kwe-vitamin D kuvame kakhulu kuma-vegan kunabadla inyama! Konke kuncike endleleni yokuphila nokudla komuntu othize. Ukotapheya, amakhowe, namajarini emifino aqukethe uvithamini D, njengoba kwenza imikhiqizo yobisi namaqanda adliwa abantu abadla imifino. Ngokwemiphumela yocwaningo oluningi emazweni ahlukene aseYurophu, iningi labantu abadla inyama alizange lithole inani elinconyiwe lale vithamini ngokudla, okusho ukuthi konke okushiwo ngenhla umbhali kuyasebenza nakubantu abadla inyama! Emahoreni ambalwa achithwa ngaphandle ngosuku lwasehlobo libalele, umzimba ungahlanganisa inani eliphindwe kathathu likavithamini D umuntu alidingayo ngosuku. Ukweqisa kunqwabelana kahle esibindini, ngakho-ke abadla imifino kanye nezilwane ezivame ukuba selangeni abanazo izinkinga ngale vithamini. Kufanele futhi kuqashelwe lapha ukuthi izimpawu zokushoda kwe-vitamin D zivame kakhulu ezindaweni ezisenyakatho noma emazweni lapho umzimba udingeka khona ukuthi ugqoke ngokugcwele, njengakwezinye izingxenye zomhlaba wamaSulumane. Ngakho-ke, isibonelo sezilwane zaseFinnish noma zaseBrithani azivamile, ngoba i-osteoporosis ivamile phakathi kwabantu bezifunda ezisenyakatho, kungakhathaliseki ukuthi laba bantu badla inyama noma imifino.
Inombolo yenganekwane… ungakhathali!
“Eqinisweni, uvithamini B12 empeleni ukhiqizwa inqwaba yamagciwane ahlala emathunjini omuntu. Kodwa lokhu kwenzeka emathunjini amakhulu - okungukuthi, endaweni lapho le vithamini ingasakwazi ukumuncwa umzimba wethu. Akumangalisi: amabhaktheriya ahlanganisa zonke izinhlobo zezinto eziwusizo hhayi neze kithi, kodwa ngokwawo. Uma sisakwazi ukuzuza kuzo - injabulo yethu; kodwa esimweni se-B12, umuntu akakwazi ukuthola inzuzo enkulu kuvithamini ehlanganiswe amagciwane.
Abanye abantu cishe banamagciwane akhiqiza i-B12 emathunjini abo amancane. Olunye ucwaningo olwanyatheliswa ngo-1980 lwathatha amasampula amagciwane ku-jejunum (jejunum) ne-ileum (ileum) yezifundo ezinempilo zaseNingizimu Indian, lwabe saqhubeka nokuzalanisa la magciwane elabhorethri futhi, kusetshenziswa ukuhlaziya okubili kwe-microbiological kanye ne-chromatography, ahlolelwa ukukhiqizwa kwevithamini B12. . Amagciwane amaningi ahlanganise amanani abalulekile ezinto ezifana ne-B12 ku-vitro. Kuyaziwa ukuthi i-Castle factor, edingekayo ukuze kufakwe ivithamini, itholakala emathunjini amancane. Uma la magciwane ekhiqiza i-B12 ngaphakathi emzimbeni, ivithamini ingamuncwa egazini. Ngakho-ke, akulungile ukuthi umbhali asho ukuthi abantu abakwazi ukuthola i-vitamin B12 ehlanganiswe amagciwane! Vele, umthombo onokwethenjelwa kakhulu wale vithamini wama-vegan ukudla okune-B12, kepha uma ubheka inani lalezi zithako ezikhiqizwayo kanye nephesenti lezilwane ezifuywayo emhlabeni wonke, kuyacaca ukuthi iningi lezithako ze-B12 azikho. eyenzelwe ama-vegans. I-B12 itholakala ekugxiliseni okwanele emikhiqizweni yobisi namaqanda.
“Uma i-B12 ekhiqizwa amagciwane e-symbiotic emathunjini omuntu ingahlangabezana ngempela nezidingo zomzimba, khona-ke phakathi kwezilwane ezidliwayo kanye nabadla imifino bekungeke kube khona ukwanda kokushoda kwale vithamini. Kodwa-ke, empeleni, miningi kakhulu imisebenzi eqinisekisa ukunganele okwandile kwe-B12 phakathi kwabantu abanamathela emigomeni yokudla kwezitshalo; amagama ababhali bezinye zalezi zincwadi anikezwe esihlokweni esithi "Ososayensi baye bafakazela ...", noma "endabeni yezinkomba zeziphathimandla" (ngendlela, udaba lwe-vegan settlement eSiberia nalo lwacatshangelwa lapho) . Qaphela ukuthi izenzakalo ezinjalo zibonakala ngisho nasemazweni lapho ukusetshenziswa kwamavithamini okwenziwa kwandile.
Futhi, amanga aluhlaza! Ukushoda kwe-Vitamin B12 kuvame kakhulu kubantu abadla inyama futhi kuhlotshaniswa nokudla okungafanele kanye nemikhuba emibi. Ngama-50s, umcwaningi waphenya izizathu zokuthi kungani iqembu elilodwa lama-vegans e-Iran lingazange libe nokushoda kwe-B12. Uthole ukuthi babetshala imifino yabo besebenzisa ubulongwe bomuntu futhi abazange bawageze kahle, ngakho bathola leli vithamini “ngokungcoliswa” kwamagciwane. Ama-Vegans asebenzisa izithasiselo zamavithamini awahlushwa ukushoda kwe-B12!
“Manje ngizongeza elinye igama ohlwini lwababhali bemisebenzi yokuntuleka kwe-B12 kwabadla imifino: K. Leitzmann. UProfesa Leitzmann sekuxoxwe ngakho kancane: ungumsekeli oshisekayo we-veganism, isisebenzi esihlonishwayo se-European Vegetarian Society. Kodwa-ke, noma kunjalo, lo chwepheshe, okungekho muntu ongamhlambalaza ngenxa yesimo sengqondo esibi ngokudla okudliwa yimifino, ubuye aveze iqiniso lokuthi phakathi kwama-vegans ngisho nabadla imifino abanokuhlangenwe nakho okude, ukuntuleka kwevithamini B12 kuvame kakhulu kunabantu abadla ngokwesiko.
Ngingathanda ukwazi ukuthi u-Klaus Leitzmann ukusho kuphi lokhu! Ngokunokwenzeka, kwakungabantu abadla ukudla okuluhlaza abangasebenzisi noma yiziphi izithasiselo zamavithamini futhi abangadli imifino engageziwe nezithelo ezivela engadini yabo, kodwa bathenge konke ukudla ezitolo. Kunoma yikuphi, ukuntuleka kwevithamini B12 akuvamile kakhulu kubantu abadla imifino kunaphakathi kwabadla inyama.
Nendaba yokugcina.
“Eqinisweni, amafutha emifino aqukethe i-omega-3 fatty acids eyodwa kuphela kwezintathu ezibalulekile kubantu, okuyi-alpha-linolenic (ALA). Ezinye ezimbili - i-eicosapentenoic ne-docosahexaenoic (i-EPA ne-DHA, ngokulandelana) - zikhona ekudleni okuvela ezilwaneni kuphela; kakhulu ezinhlanzini. Kukhona, vele, izithasiselo eziqukethe i-DHA ehlukanisiwe nolwelwe oluncane olungenakudliwa; nokho, lawa ma-acids anamafutha awatholakali ezitshalweni zokudla. Okuhlukile ulwelwe oluthile oludliwayo, olungase luqukathe amanani amancane e-EPA. Indima yebhayoloji ye-EPA ne-DHA ibaluleke kakhulu: ayadingeka ekwakhiweni okuvamile nokusebenza kwesimiso sezinzwa, kanye nokugcina ibhalansi yamahomoni.”
Eqinisweni, ukusebenza kwezinhlelo ze-enzymatic ezihlanganisa i-EPA ne-DHA kusuka ku-alpha-linolenic acid emzimbeni akuphansi, kodwa kunqunyelwe izinto ezimbalwa: ukugcwala okuphezulu kwamafutha e-trans, ushukela, ingcindezi, utshwala, ukuguga. inqubo, kanye nemithi ehlukahlukene, njenge-aspirin ngokwesibonelo. Phakathi kwezinye izinto, okuqukethwe okuphezulu kwe-linoleic acid (i-omega-6) ekudleni kwemifino / i-vegan nakho kuvimbela ukuhlanganiswa kwe-EPA ne-DHA. Kusho ukuthini lokhu? Futhi lokhu kusho ukuthi abadla imifino kanye nemifino badinga nje ukuthola i-alpha-linolenic acid eningi kanye ne-linoleic acid encane ekudleni. Kwenziwa kanjani? Sebenzisa amafutha e-rapeseed noma kabhontshisi wesoya ekhishini, esikhundleni samafutha kabhekilanga, nawo awusizo, kodwa hhayi ngamanani avame ukusetshenziswa. Ngaphezu kwalokho, kuyatuseka ukuthi udle izikhathi ezimbalwa ngeviki izipuni ezi-2-3 ze-linseed, i-hemp noma i-perilla yamafutha, ngoba lawa mafutha ane-alpha-linolenic acid. Lawa mafutha emifino akufanele ashiswe kakhulu; azikulungele ukuthoswa! Kukhona futhi amamajarini amafutha e-vegan angakapheki afakwe uwoyela we-DHA algae, kanye ne-vegan (etari) algae EPA kanye namaphilisi e-DHA, afana namaphilisi kawoyela wezinhlanzi i-omega-3. Amafutha e-Trans cishe awekho ekudleni kwe-vegan, ngaphandle uma i-vegan idla okuthile okuthosiwe cishe nsuku zonke futhi isebenzisa imajarini enamafutha aqinile. Kodwa ukudla okuvamile okudla inyama kugcwele amafutha e-trans uma kuqhathaniswa nokudla okujwayelekile kwe-vegan, futhi kungashiwo okufanayo ngoshukela (hhayi i-fructose, njll.). Kodwa inhlanzi ayiwona umthombo omuhle we-EPA ne-DHA! Ku-tuna kuphela, ingxenye ye-EPA ne-DHA ivuna umzimba womuntu - cishe u-1: 3, kuyilapho kudingekile ukudla izinhlanzi okungenani izikhathi ezi-2 ngesonto, okuyinto abantu abambalwa abayenzayo nhlobo. Kukhona futhi amafutha akhethekile asekelwe emafutheni enhlanzi, kodwa ngiyaqiniseka ukuthi abantu abambalwa kuphela abadla inyama abayisebenzisayo, ikakhulukazi njengoba ngokuvamile benziwa nge-salmon, lapho isilinganiso se-EPA ne-DHA singalungile kakhulu. Ngokushisa okuqinile, ukufakwa emathinini kanye nokugcinwa isikhathi eside, ukwakheka kwalawa ma-acids kucekelwa phansi kancane, futhi alahlekelwa inani lawo lezinto eziphilayo, ngakho-ke abantu abaningi abadla inyama nabo bathembele ikakhulukazi ekuhlanganiseni kwe-EPA ne-DHA emzimbeni ngokwawo. Inkinga kuphela ngokudla kwemifino kanye ne-vegan ukuthi kuphezulu kakhulu ku-linoleic acid. Kodwa-ke, ososayensi bakholelwa ukuthi umsoco wesimanje (ngisho omnivorous) uqukethe i-alpha-linolenic ne-linoleic acid ngenani elingathandeki lika-1: 6 ngisho no-1:45 (obisini lukamama lwama-omnivores athile), okusho ukuthi ngisho nokudla inyama kugcwele ngokweqile. nge-omega-6s. Ngendlela, ayikho idatha ngemiphumela emibi engaba khona yamazinga aphansi e-EPA ne-DHA egazini kanye nezicubu ezinamafutha zama-vegetarians nama-vegans, uma imiphumela enjalo ike yabonwa! Uma sifingqa konke lokhu okungenhla, singasho ukuthi ukudla kwemifino akukhona neze ngaphansi kokudla “okuxubile,” okusho ukuthi asikho isizathu sokuzalanisa, ukuxhaphaza nokubulala izilwane.
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UDkt. Gill Langley «Vegan Nutrition» (1999)
U-Alexandra Schek "Isayensi Yezokudla Okuhlangene" (2009)
Hans-Konrad Biesalski, Peter Grimm "Pocket Atlas Nutrition" (2007)
UDkt Charles T. Krebs "Umsoco wobuchopho obusebenza kahle: konke okudingeka ukwazi" (2004)
Thomas Klein «Ukuntuleka kwe-Vitamin B12: Imibono engamanga nezimbangela zangempela. Umhlahlandlela wokuzisiza, ukuphulukiswa nokuvimbela »(2008)
U-Iris Berger "Ukuntuleka kwe-Vitamin B12 ekudleni kwe-vegan: Izinganekwane namaqiniso aboniswa ucwaningo olunamandla" (2009)
UCarola Strassner «Ingabe abadla ukudla okuluhlaza badla impilo enempilo? I-Giessen Raw Food Study» (1998)
Uffe Ravnskov "Inganekwane Ye-Cholesterol: Amaphutha Amakhulu Kakhulu (2008)
Roman Berger "Sebenzisa amandla amahomoni omzimba" (2006)