Ua neeg tsis noj nqaij raws li ib tug neeg laus: Pros thiab Cons

Vegetarianism muaj ntau tus neeg txhawb nqa thiab tawm tsam. Yog tias peb txiav txim siab hloov mus rau cov zaub mov cog thiab hloov cov nqaij thiab nqaij qaib hauv peb cov zaub mov nrog taum paj thiab txiv ntseej, peb yuav tsum ua tib zoo kawm tag nrho cov txiaj ntsig thiab qhov tsis zoo ntawm cov neeg tsis noj nqaij noj, sib cuam tshuam nrog peb tus mob thiab lub peev xwm, thiab nco ntsoov sab laj nrog tus kws kho mob tshwj xeeb. . Nws yog ib qho tseem ceeb tshwj xeeb los ua qhov no rau cov neeg muaj hnub nyoog laus.

Kev hloov pauv tam sim ntawd mus rau qhov sib txawv ntawm cov khoom noj khoom haus tuaj yeem ua rau muaj txiaj ntsig kev noj qab haus huv ntau dua li kev puas tsuaj. Cov tsiaj protein ntau npaum li cas tuaj yeem raug tshem tawm ntawm kev noj zaub mov kom tsis txhob ua mob rau koj tus kheej? Cov kws tshawb fawb los ntawm Harvard University tau kawm txog qhov teeb meem no thiab qhia qee qhov kev tshawb pom muaj txiaj ntsig.

Cov txiaj ntsig ntawm Vegetarianism

Muaj ntau txoj kev xaiv rau kev noj zaub mov noj. Peb ntawm lawv yog tshwj xeeb tshaj yog nrov:

• pescatarian noj zaub mov tso cai rau koj noj ntses thiab nqaij nruab deg,
• ovo-lacto-vegetarian noj zaub mov suav nrog cov khoom noj siv mis thiab qe,
• Kev noj zaub mov vegan yeej tsis suav nrog cov nqaij nruab deg, khoom noj siv mis, lossis lwm yam khoom tsiaj.

Txhua qhov kev xaiv feem ntau suav nrog kev noj zaub mov nplua nuj hauv txiv hmab txiv ntoo, zaub, legumes, nplej tag nrho, txiv ntoo, noob, thiab roj noj qab haus huv. Cov khoom siv tshuaj ntsuab no muaj xws li:

• Muaj ntau cov tshuaj antioxidants uas muaj cov tshuaj tiv thaiv kab mob thiab tuaj yeem txhawb kev noj qab haus huv,
• fiber ntau, uas pab tiv thaiv cem quav, txo LDL - "cov roj (cholesterol) phem", tswj cov ntshav qab zib thiab qhov hnyav,
• tsawg nyob rau hauv saturated rog piv rau ib tug tsis noj zaub mov noj.

Qhov zoo ntawm cov zaub mov zoo li no tau tshawb fawb thiab sau tseg ntev: qhov qis dua ntawm kev tsim kab mob plawv, ntshav qab zib, rog rog, mob qog noj ntshav, ntshav siab.

Tab sis daim duab tsis meej kiag li. Piv txwv li, ib txoj kev tshawb fawb luam tawm nyob rau lub Cuaj Hli 2019 pom tias nrog rau kev txo qis ntawm lub plawv nres, cov neeg tsis noj nqaij muaj ntau dua hemorrhagic (los ntshav) stroke piv rau cov neeg noj nqaij: peb kis ntawm 1000 tus neeg tshaj 10 xyoo. Lwm qhov kev tshawb fawb feem ntau tsis tau txheeb xyuas qhov kev pheej hmoo no.

Forewarned yog forearmed

Piv txwv tias cov zaub mov cog muaj kev noj qab haus huv dua li cov khoom noj tsiaj, peb yuav tsum ua raws li kev noj zaub mov vegan? Nrog cov khoom lag luam vegan loj hlob tam sim no tau muag hauv khw muag khoom thiab muaj nyob hauv qee lub tsev noj mov, peb yuav tsum tau saib xyuas qhov teeb meem no.

Nws yeej tsis paub meej tias kev noj zaub mov vegan puas muaj txiaj ntsig ntau dua li cov neeg tsis noj nqaij tsis nruj. Katie McManus, tus thawj coj ntawm kev noj zaub mov ntawm Harvard University Women's Hospital hais tias "Kev noj zaub mov vegan rau lub sijhawm ntev tuaj yeem nyuaj,"

Yog li, ib txoj kev tshawb fawb tsis ntev los no tau pom tias thaum nws los txog rau cov tshuaj antioxidants thiab omega-3 fatty acids hauv cov ntshav, cov zaub mov vegan yog me ntsis superior rau cov pescatarian thiab ovo-lacto-vegetarian, thiab ntau dua li cov nqaij noj. Txawm li cas los xij, qhov no tsuas yog ib qho kev tshawb fawb txog tam sim no. Thiab ua ntej hais txog nws cov txiaj ntsig, muaj lus ceeb toom los xav txog: "Feem ntau cov kev tshawb fawb tsis cais cov vegan thiab cov neeg tsis noj nqaij noj, yog li peb tsis muaj cov ntaub ntawv txaus los piv rau lawv."

Muaj kev txhawj xeeb txog kev ntseeg tias kev noj zaub mov vegan tuaj nrog kev pheej hmoo rau kev noj qab haus huv, tshwj xeeb tshaj yog rau cov neeg laus. Raws li Cathy McManus taw qhia, thaum ib tus neeg tsis kam noj cov khoom tsiaj, lawv yuav dhau los ua cov khoom noj tsis txaus, xws li:

• Tshuaj calcium. Nws yog ib qho tseem ceeb rau ntau txoj haujlwm, tshwj xeeb tshaj yog kev noj qab haus huv ntawm cov pob txha, hniav, lub plawv, paj hlwb, thiab ntshav.
• Kev Cuam Tshuam. Nws yog ib qho tsim nyog los tsim cov leeg nqaij, pob txha thiab tawv nqaij, tshwj xeeb tshaj yog thaum peb muaj hnub nyoog thiab poob cov leeg nqaij thiab pob txha loj thiab qhov txhab kho yuav nyuaj dua.
• Cov vitamins B12. Los ntawm cov khoom tsiaj nkaus xwb, nws yog qhov tseem ceeb rau peb cov DNA, tsim cov qe ntshav liab, kev loj hlob ntawm tes tshiab, cov metabolism hauv qabzib, thiab kev saib xyuas ntawm lub paj hlwb.

Tsis tas li ntawd, thaum ua raws li kev noj zaub mov nruj, kev tsis txaus calorie tuaj yeem tshwm sim, thiab yog tias koj tsis muab koj lub cev roj txaus, qhov pheej hmoo ntawm kev qaug zog ntau dhau los yog qaug zog yog siab.

Dab tsi tuaj yeem ua tau

McManus piav qhia tias "Thaum xaiv cov khoom noj uas cog qoob loo, koj yuav tsum tau ceev faj thiab xyuas kom koj tau txais calorie ntau ntau thiab cov as-ham txaus," McManus piav qhia.

Nov yog yuav ua li cas kom tau nyob ib ncig ntawm qhov muaj peev xwm ntawm kev noj zaub mov vegan, lossis lwm yam kev tsis noj nqaij.

Tsis txhob muaj calcium tsis txaus. Cov kws tshaj lij pom zoo kom noj cov zaub mov uas muaj calcium: almonds, nplooj ntsuab tsaus - zaub qhwv, spinach, figs, taum paj, txiv kab ntxwv. Ib lub txiv kab ntxwv nruab nrab muaj txog 50 mg ntawm calcium, thaum ib khob ntawm zaub qhwv muaj 268 mg. Koj yuav tsum npaj kom tau txais 1000-1200 mg ntawm calcium ib hnub.

Tau txais cov protein txaus. Rau qhov no, koj yuav tsum xaiv cov zaub mov muaj protein ntau: cov khoom soy - taum paj, edamame taum, tempeh (cov khoom taum fermented soybean); legumes - taum, lentils; txiv ntseej - walnuts, almonds, chia noob; Spirulina yog xiav lossis ntsuab algae. Piv txwv li, ib khob ntawm cov kaus poom taum muaj 20 grams ntawm cov protein, chia noob muaj txog 15,1 grams protein ib 100 grams ntawm cov khoom, thiab sunflower noob muaj txog 20,1 grams ib 100 grams. Ib tug neeg xav tau 0,77 grams protein ib hnub twg rau ib kilogram ntawm lub cev qhov hnyav.

Tiv thaiv kom tsis muaj vitamin B12. Ua li no, koj yuav tsum noj ib yam dab tsi uas muaj vitamin B12, xws li cov khoom noj siv mis uas muaj zog, xws li almond lossis kua mis, los yog cov khoom noj muaj zog. Kathy McManus hais tias ntau tus neeg noj zaub mov yuav tsum tau noj B12 ntxiv rau hauv daim ntawv ntawm cov khoom noj thaum noj zaub mov. Nws kuj qhia kom mus ntsib kws kho mob thiab tsis tu ncua xyuas qib ntawm cov vitamin B12 hauv cov ntshav.

Pib qhov twg?

Ua ntej tshaj plaws, koj yuav tsum sab laj nrog koj tus kws kho mob, thiab tom qab ntawd nrhiav cov lus qhia ntawm tus kws kho mob noj zaub mov uas yuav pab koj txiav cov zaub mov rau koj tus kheej cov kev xav tau thiab cov yam ntxwv.

Cov kws tshaj lij los ntawm Tsev Kawm Ntawv Kho Mob Harvard pom zoo kom sib xyaw cov zaub mov sib txawv kom tau txais cov vitamins thiab cov as-ham. Piv txwv li, los npaj kua zaub, zaub xam lav thiab smoothies los ntawm ntau cov khoom xyaw.

Nws yog ib qho tseem ceeb heev kom hloov mus rau kev noj zaub mov tshiab maj mam. "Rau qhov pib, tso cov nqaij liab, tom qab ntawd nqaij qaib, thiab tom qab ntawd cov khoom noj siv mis thiab ntses," qhia Katie McManus.

Tus kws tshawb fawb Lao Tzu tau sib cav tias cov neeg txawj ntse zam txhua qhov kev phem. Pib ib yam dab tsi tshiab, nws tsim nyog ua maj mam, zam kev txiav txim siab radical thiab dhia sai sai. Thaum xaiv cov neeg tsis noj nqaij noj los txhim kho kev noj qab haus huv, nws yog ib qho tseem ceeb ntawm txhua theem kom ua tib zoo saib xyuas seb lub cev teb li cas rau "kev tsim kho tshiab".