Izwi rokuti "vegetarianism" rinogona kunge rinoshandurirwa kushandurwa se "simiti-kukura" (kubva mumutauro weChirungu kana kubva kuLatin "unofara, utano, wakakwana"). Muchikamu chemugadziro wezvokudya pane mazano mazhinji, mumwe nomumwe ane maitiro ake. MuEurope, kusiyana neAsia, apo nzira iyi yekudya inozivikanwa kubva panguva yekare, vegetarianism yakaonekwa chete pakutanga kwezana remakore rechina. A revolutionary food system yakafarira vaEurope uye yakatanga kukunda vatsigiri vatsva. Muna 1908, International Vegetarian Union yakasikwa. Mazuva ano munyika, nhamba yevaya vakatsaura kubva kumabiko avo emhuka yemhuka, inofungidzirwa pamamiriyoni. Chii chakavanzika pakuzivikanwa kwakadaro kwe "rudo rwemiriwo"?
Regai ndiende kumakomo eAraalaya!
Iko kunorarama rudzi rwekare runodya unodyara chete zvokudya. Vagari vomunharaunda vanoshamba mumakomo nzizi gore rose, vanoratidzika nehutano hwakanaka uye hupenyu hurefu (makore 110-120), uye vamiririri vevakomana nemadzimai vanochengetedza kurinda kwavo nekuita basa kwenguva refu, uye vakadzi vanobereka vana vane makore makumi mashanu. Muzhizha vanodya pane zvinokura panyika yavo, nemiriwo nemichero zvakadyiwa zvakasvibirira. Munguva yechando, kudya kwevarwi vezvikomo kune maapuriko akaoma, zviyo zvezviyo zvevhu uye chechi yemakwai. Pane imwe nguva muhupenyu hwechizvarwa apo kuchengetwa kwegore rapera kwapera, uye zvitsva zvisati zvakura - zvinopedza mwedzi miviri. Panguva ino, vagari vomunharaunda vanorarama hafu yekushaya nzara, vachidya kamwechete pazuva kuti vanwe kubva pamaapuriko akaomeswa. Hazvigoneki kuti vagari venyika dzakabudirira vanoita sevanogamuchira tsika dzeHimalaya, kunyange kana ichivimbisa upenyu hurefu uye hutano-dzakanyanya kuoma. Asi chii chinotitadzisa kubhadhara zvakakosha zvikuru? Nokuda kweizvi, hazvidi kuti uende kuHimalaya!
Mukutsvaga muganhu
Vegetarianism hairevi kuti nzara yakazara uye kurambwa kwezvinhu zvinodiwa zvezvokudya - mapuroteni, mafuta uye makhahydrates. Kushandiswa kwemimuva yakasiyana-siyana, michero uye makungu muzvokudya zvinobvumira "miriwo" kuti iwane huwandu hwakanaka. Mapuroteni anopa marimu nemafuta kune zvokudya zvezvirimwa; mahydrohydrates, mavitamini uye tsanangudzo yezvinhu zvakanyanya mumiriwo, michero, herbs uye zviyo; Mafuta anokosha emuviri anosanganisira mafuta anomera (muorivhi, sunflower, rinseed, hemp, mustard, chibage, nut, almond, cotton, etc.). Mushonga wekutanga wezvirimwa zvinotaridzika seiyi: saladi kubva kune yakaoma yakasimwa miriwo uye midzi midzi (25%), mitsva yakaoma kana yakanyorova yakaoma (25%), ruvara uye midzi yakabikwa pamoto (25%), nuts, cottage cheese, mishonga yemiti, uye uyewo marudzi ose ezvokudya uye zvezvokudya, shuga (10%); mafuta, margarini, mafuta yemiriwo (5%). Zvinokonzera uye vhiniga zvikafu zvezvinomera zvisingawaniki.
Pros uye Cons
Muna 1989, nyanzvi dze WHO dzakarangarira kudya kwezvirimwa zvakakwana, kunyange zvazvo gore rakatevera migumisiro yezvidzidzo zvitsva yakanatswa: kudya kwemazuva ano kunofanira kunge kune mapuroteni emhuka, uye kwete pasi pe30% yeproteine yose. Mukuwedzera, kushandiswa kwenguva refu kwezvinyorwa zvechirongwa zvemazuva akawanda zvinopfuurira kune kukanganisa kwakasimba kwesimbi, zinc, calcium, vitamini A, boka B. D, pamwe neamino acid anokosha, nokuti mune zvokudya zvinomera, zvinhu izvi zviripo zvakanyanya kana zvisiripo zvachose. Kusabvisa kubva pakudya kwemishonga yemhuka yakabva kune zvakakonzerwa nekugadzirwa kwe dysbiosis, hypovitaminosis uye kuperesika kweprotini. Izvo zvinokonzerwa nezvinomera hazvikurudzirwi vana, vechidiki, vakadzi vane pamuviri, vanaamai vanoyamwisa, pamwe chete nevatambi uye vakadzi pavanenge vachienda kumwedzi (njodzi yeosteoporosis inowedzera). Vegetarianism inogona kuratidzwa mune zvirwere zvakasiyana-siyana (nenzira yekutsanya mazuva kana mapfupi madzimai): hypertension, atherosclerosis, gout, kuneta, urolithiasis ne urataria, pyelonephritis, kusagadzikana kwechirwere chisingaperi, chirwere chechirwere chisingaverengeki, chirwere chehepatitis kana kuti cirrhosis uye mafuta). Nekubatsirwa kwezvokudya zvezvirimwa haugoni kubvisa chete kuwedzera kwekureruka, asiwo kunatsiridza metabolism, kuchengetedza chirwere, nekuchenesa muviri wehupfu.
Izvo zvisina kufanira zvinobatsira
Zvichida wakacherechedza kuti neichi kana chirwere ichocho, unorasikirwa nechido chako: muviri unochengetedza simba rawo, kuitira kuti vakwanise kurwisana nechirwere ichi, uye kuchipedza pakugadzirisa zvokudya zvinorema zvayo zvinoparadza. Kuwanazve, iwe pakutanga unoda kutora maanoni nemaapuro, marudzi ose emiriwo uye saladi, asi chido chekudya chikafu kana sandwich nesusu inosvika pashure penguva. Uye hakuna chinhu chinoshamisa mune izvi: mastabolism inononoka paunenge uchirwara uye chirwere chako chekudya chiri nyore kwazvo kudya michero nemiriwo, juisi uye zviyo. Mukuwedzera, mushonga mutsva (kunyanya kabichi uye karoti) haibatsiri chete semuviri wemavithamini uye micheoni inobatsira. Vanoda maromasi "kuparadza" masara ezvokudya zvisingaverengeki kubva mumatumbo, asingasunungurwi kubva kune chepfu uye chepfu. Kana zvichienderana nebasa rako hausi kufamba zvakawanda mukati mezuva, iwe unoda kudya kwemiriwo. Nguva nenguva, iva nechokwadi chekudzidzira kusunungura mazuva asina nyama yezvokudya, kunwa zvinotapira zvinomera zvemiti uye michero yemichero. Uye iwe unonzwa manzwiro ekugadzirisa zvokudya. Kana iwe usingadi kuva "mishonga yakachena", tora iwe mutemo unobatsira: sanganisira nyama nehove kwete neanowanzoita mashed mbatata kana pasta, asi nemiti yemiriwo, saladi uye zvimwe "midziyo" ndiro. Saka kudya kwemazuva ano kuchava nani uye hauzonzwi kusuruvara mudumbu, pamwe nekunyengera uye kuora mwoyo mushure mokudya.
Zvinhu zvokuyeuka
Nokuti zvose zvinobatsira zvezvinomera zvinodhaka zvinokonzera kukanganisa, izvo unofanira kuyeuka. Nokudaro, nekubatsira kwezvokudya, zvinenge zvisingakwanisi kuwedzera muviri nematare (zvakakosha kuti hematopoiesis), vitamini B12 (inobatsira masero echitsauko, inokonzera kugadziriswa kweganda uye kugadzikana kushanda kwenheyo yenheyo). Saka, kana chirwere chekushaya ropa, kuberekwa uye lactation, vegetarianism haisati yakurudzirwa, uye haisi kunyatsoshanda muviri (protini inofanirwa kugadzirirwa kwemasero, uye mitsipa inoda kuti iwedzere kupora). Kurwisana kwakanyanya kune "miriwo" ndiko kupora (nemhaka yezvakavhiringidza mukati mumukumbo, zvokudya zvinomera zvisinganyanyi kudyiwa, izvo zvinokonzera kuvuta uye kugadzikana), zvirwere zvepancreatic (zvokudya zvezvirimwa zvinogona kukonzera chirwere). Isu tinofanirawo kufungisisa zvisikwa zvemuganhu wemamiriro ekunze: munguva yechando, simba rinowedzera rinodiwa kuchengeta kutonhora kwemuviri, izvo, marwadzo, hazvigoni kupiwa nezvokudya zvezvirimwa. Paunenge uchironga kuchinja kune imwe nzira yezvokudya, iva nechokwadi chekutaurirana nachiremba. Kusarudza izvi kana zvimwe zvinogadzirwa zvinogona kungofunga nezvehutano, makore, mararamiro.