Yam Koj Yuav Tsum Paub Txog Raw Vegan Diet

Zoo Siab

• Dab tsi yog Raw Vegan Diet, Xijpeem?
• Cov Pros ntawm Raw Vegan Diet
• Qhov Tsis Zoo ntawm Raw Vegan Diet
• Yog li, Puas yog Raw Vegan Diet yog Lub Tswv Yim Zoo?
• Tshuaj xyuas rau

Rau cov uas nyiam noj tab sis tsis lees paub ua noj ua haus kiag, lub tswv yim tsis txhob sim grill steak kom zoo tag nrho lossis sawv ntsug hla lub qhov cub kub rau ib teev suab zoo li npau suav. Thiab nrog cov zaub mov nyoos nyoos nyoos - uas cuam tshuam nrog ncaws koj cov txuj ci ua noj ua haus mus rau qhov txwv thiab sau rau ntawm cov khoom uas tsis tau khaws cia xws li cov khoom lag luam tshiab, nyoos, txiv ntseej, noob, thiab taum - qhov kev npau suav tuaj yeem yog qhov tseeb.

Tab sis puas yog ditching zaub mov tag nrho uas zoo rau koj noj qab haus huv? Ntawm no, tus kws tshaj lij khoom noj khoom haus muab DL ntawm cov khoom noj vegan raw cov txiaj ntsig thiab qhov tsis txaus, nrog rau yog tias nws tsim nyog noj hauv thawj qhov chaw.

Dab tsi yog Raw Vegan Diet, Xijpeem?

Tsuas yog los ntawm kev nyeem lub npe, koj tuaj yeem tau txais ib lub tswv yim zoo ntawm cov khoom noj vegan nyoos. Tab sis txhawm rau rhuav tshem nws qhov tshwj xeeb, cov tib neeg ua raws li cov khoom noj vegan nyoos zam txhua yam khoom los ntawm cov tsiaj - suav nrog nqaij, qe, khoom noj siv mis, zib ntab, thiab gelatin - thiab haus cov zaub mov tsuas yog cov nroj tsuag, ib yam li cov vegans niaj hnub. Tus kicker: Cov zaub mov no tsuas yog noj nyoos (nyeem: tsis tau noj thiab tsis tau ua tiav), lub cev qhuav dej ntawm qhov kub qis, sib xyaw, kua txiv hmab txiv ntoo, sprouted, soaked, lossis cua sov hauv qab 118 ° F, hais tias Alex Caspero, MA, RD, tus kws kho mob sau npe thiab kws ua zaub mov cog. Qhov ntawd txhais tau tias ua tiav, cov khoom siv kho cua sov xws li qab zib, ntsev, thiab hmoov nplej; kua mis tsis muaj mis nyuj thiab kua txiv pasteurized; cov khoom ci; thiab cov txiv hmab txiv ntoo siav, zaub, nplej, thiab taum yog txhua qhov txwv. (Ntxiv rau, tau kawg, tag nrho tsiaj cov khoom.)

Yog li cov zaub vegan nyoos zoo li cas? Tag nrho cov txiv hmab txiv ntoo thiab zaub, txiv ntoo thiab noob, thiab sprouted nplej, taum, thiab legumes, Caspero hais. Noj tshais vegan nyoos yuav muaj lub tais smoothie topped nrog sprouted groats (tag nrho cov nplej uas tseem muaj endosperm, kab mob, thiab bran) thiab txiv ntseej. Noj su yuav muaj ib lub tais ntawm lub tsev gazpacho los yog cov qhaub cij uas muaj cov qhob cij hauv tsev - ua nrog txiv ntseej thiab noob thiab "siav" hauv lub cev qhuav dej (Yuav nws, $ 70, walmart.com). Noj hmo yuav yog ib qho zaub xam lav loj nrog cov txiv ntoo nyoos thiab cov noob, nws ntxiv. (Muaj feem xyuam: Cov Khoom Noj Raw Khoom Noj Uas Koj Xav Paub)

Tam sim no, txog qhov 118 ° F qhov txwv cua sov. Txawm hais tias nws zoo li qhov txawv txav tshwj xeeb, muaj kev kawm me ntsis tom qab nws. Txhua yam zaub mov cog (thiab cov khoom muaj sia nyob, rau qhov teeb meem ntawd) muaj ntau yam enzymes, lossis cov protein tshwj xeeb uas ua rau muaj tshuaj lom sai sai. Cov enzymes no ua kom cov khoom sib xyaw ua ke uas muab cov txiv hmab txiv ntoo thiab veggies lawv kos npe flavors, xim, thiab textures thiab muab ib co kev noj qab haus huv perks, xws li beta-carotene uas muab carrots lawv txiv kab ntxwv hue thiab hloov mus rau hauv vitamin A nyob rau hauv lub cev. Tab sis thaum cov zaub mov raug rhaub, cov enzymes hauv nws tau tawg, uas pab ua kom cov zaub mov zom tau yooj yim dua, piav qhia Caspero. Nws tau hais tias "Lub tswv yim [tom qab noj zaub nyoos nyoos] yog tias cov enzymes no tsis huv, cov zaub mov muaj kev noj qab haus huv rau lub cev," Tab sis qhov ntawd tsis yog qhov tseeb.

Kev tshawb fawb ua qhia tau tias cov enzymes zom rau ntawm qhov kub siab dua, nrog cov txheej txheem pib thaum cov enzymes ncav cuag li 104 ° F. Piv txwv li, thaum chickpeas raug rau 149 ° F tshav kub rau tsib feeb, ib hom enzyme tshwj xeeb hauv cov legumes tau tawg tag, raws li kev tshawb fawb hauv phau ntawv journal. PLOS Ib. Txawm li cas los xij, qhov ntawd tsis txhais hais tias zaub mov siav ib txwm muaj diminished zaub mov muaj nqis. Ib txoj kev tshawb fawb xyoo 2002 pom tias cov qos yaj ywm tag nrho rau ib teev ua tau tsis txo qis lawv cov ntsiab lus folate. Thiab cais xyoo 2010 txoj kev tshawb fawb tau qhia tias ua noj chickpeas hauv cov dej npau H20 nce cov protein thiab fiber ntau uas muaj bioavailable (txhais tau tias lub cev tuaj yeem nqus tau cov as -ham yooj yim) tab sis txo qis cov bioavailable magnesium thiab vitamin K.

TL; DR - Qhov sib txuas ntawm kev zom zom enzyme thiab kev hloov pauv hauv cov zaub mov cov zaub mov muaj txiaj ntsig tsis yog qhov yooj yim.

Cov Pros ntawm Raw Vegan Diet

Txij li cov zaub mov cog yog lub hauv paus ntawm cov khoom noj vegan nyoos, cov neeg noj zaub mov tuaj yeem sau tau qee qhov txiaj ntsig zoo ib yam li cov neeg tsis noj nqaij lossis noj zaub mov tsis tu ncua. Tsis tsuas yog ua raws li kev noj zaub mov ntau hauv cov zaub mov cog ua rau txo koj txoj kev pheej hmoo ntawm cov kab mob plawv thiab ntshav qab zib hom 2, tab sis txij li cov khoom noj khoom haus feem ntau muaj calories tsawg dua li cov khoom tsiaj, nws tuaj yeem ua rau poob phaus, hais Caspero. (Muaj feem xyuam: Tus Pib Phau Ntawv Qhia rau Kev Siv Tus Zaub Mov Noj)

Ntxiv rau, cov vegans nyoos txiav feem ntau cov khoom noj tau ua tiav-xav tias: ntim cov chips, khw muag ncuav qab zib, thiab khoom qab zib-los ntawm lawv cov zaub mov, uas tuaj yeem pab txo kev pheej hmoo ntawm cov kab mob mus ntev. Case in point: kev kawm tsib xyoos ntawm ntau dua 105,000 tus neeg laus Fab Kis pom tias kev noj cov zaub mov tsis tu ncua ntau dua yog cuam tshuam nrog kev pheej hmoo siab ntawm kev mob plawv, kab mob hauv lub plawv, thiab lub paj hlwb (lub paj hlwb thiab ntsig txog ntshav, piv txwv li mob stroke).

Qhov Tsis Zoo ntawm Raw Vegan Diet

Tsuas yog vim muaj qee qhov txiaj ntsig txhawm rau txhim kho koj cov zaub mov noj tsis tau txhais hais tias ua raws cov zaub mov muaj xwb raw version ntawm lawv yog lub tswv yim zoo. Caspero hais tias "Muaj ntau qhov txiaj ntsig kev noj qab haus huv rau noj cov nroj tsuag ntau dua, thiab kuv yog tus txhawb nqa loj ntawm qhov ntawd," "Caspero hais. "Txawm li cas los xij, Kuv tsis yog tus sawv cev ntawm kev coj nws mus rau qib siab no."

Nws qhov teeb meem tseem ceeb: Tsis muaj kev tshawb fawb tshawb fawb txaus qhia txog kev noj zaub nyoos vegan muaj kev noj qab haus huv ntau dua li lwm cov zaub mov noj, uas yuav ua rau nws muaj nqis ntau dua nws qhov txwv, nws hais. "Peb tsis muaj cov ntaub ntawv qhia txog kev noj zaub nyoos nyoos yog qhov zoo tshaj hauv kev tiv thaiv kab mob mus ntev piv rau kev noj zaub vegan tsis tu ncua lossis kev noj zaub mov raws tsob ntoo, uas kuv yuav sib cav yog qhov muaj txiaj ntsig ntau dua," nws piav qhia. "Qee tus neeg hais tias lawv zoo dua, tab sis peb tsis tuaj yeem ua cov lus pom zoo noj zaub mov raws li cov lus piav qhia." (Muaj feem cuam tshuam: Vim Li Cas Koj Thiaj Li Yuav Tsum Tso Tawm Kev Txwv Zaub Mov Ib Zaug thiab Rau Txhua Tus)

Thiab kev txwv tsis pub koom nrog kev noj zaub mov ib leeg tuaj yeem ua rau muaj kev phom sij rau nws tus kheej. Tsawg kawg, xwm txheej hauv zej zog ncig ncig cov zaub mov (xav tias: tsev neeg noj mov, tawm mus tsev noj mov) tuaj yeem ua rau nws nyuaj rau ua raws koj tus qauv noj, thiab thaum kawg, koj yuav xaus zam qhov xwm txheej no tag nrho, Carrie Gottlieb, Ph.D., tus kws kho mob puas siab puas ntsws nyob hauv New York City, yav dhau los tau haisZoo. Tshaj dhau los ntawm cov teeb meem kev sib raug zoo uas yuav tshwm sim, kev txwv tsis pub noj zaub mov kuj tseem muaj qee qhov cuam tshuam loj rau kev puas hlwb; Kev txwv cov zaub mov los ntawm kev noj zaub mov noj tus kheej tau cuam tshuam nrog kev txhawj xeeb nrog zaub mov thiab noj mov thiab kev xav tsis zoo, raws li kev tshawb fawb hauv Phau ntawv Journal ntawm American Dietetic Association.

Ib cag ntawm kev puas siab puas ntsws thiab kev xav, txwv koj cov khoom noj rau cov txiv hmab txiv ntoo nyoos, zaub, txiv ntoo, noob, thiab nplej yuav ua rau nws nyuaj kom tau txais txaus txaus - lossis tag nrho cov khoom noj tseem ceeb. Piv txwv li, nws tuaj yeem nyuaj kom tau txais koj cov protein ntau txhua hnub (tsawg kawg 10 feem pua ​​​​ntawm koj cov calories kom tsawg) tsuas yog los ntawm kev noj cov nplej, txiv ntseej, thiab noj crudités txhua hnub, txhua hnub, hais Caspero. Tshwj xeeb tshaj yog, cov neeg noj vegan nyoos tuaj yeem tawm tsam kom tau txais lysine txaus, qhov tseem ceeb amino acid xav tau rau kev loj hlob thiab kho cov ntaub so ntswg uas pom hauv taum, legumes, thiab zaub mov noj. Qhov teeb meem: "Rau feem ntau cov vegans nyoos, nws yuav nyuaj heev los noj cov zaub mov hauv lub xeev 'raw', yog li koj yuav tsis tau txais lysine txaus," Caspero hais. Thiab yog tias koj tsis muaj cov amino acid, koj tuaj yeem ntsib kev qaug zog, xeev siab, kiv taub hau, tsis qab los noj mov, thiab kev loj hlob qeeb, raws li Icahn Tsev Kawm Ntawv Tshuaj Kho Mob ntawm Mount Sinai.

Vitamin B12 kuj tseem nyuaj los ntawm kev noj zaub nyoos nyoos vegan, ntxiv Caspero. Cov as-ham, uas pab ua kom lub cev cov hlab ntsha thiab cov qe ntshav muaj kev noj qab haus huv, feem ntau pom muaj hauv tsiaj cov khoom noj (piv txwv li nqaij, qe, khoom noj siv mis) thiab hauv qee yam khoom noj muaj zog, xws li cov nplej-txhua yam uas tau txwv tsis pub noj, cog zaub noj. Tib yam mus rau cov pob txha-cov vitamin D (pom nyob rau hauv cov ntses fatty, mis nyuj, thiab ntau lub khw-muas, cog-raws li lwm yam mis nyuj) thiab lub hlwb-boosting DHA omega-3 fatty acids (pom nyob rau hauv cov ntses, ntses roj, thiab krill. roj), nws hais. "Yog vim li cas txhua tus neeg uas xav ua raws li cov khoom noj vegan nyoos yuav tsum xyuas kom meej tias lawv tau ntxiv kom tsim nyog [nrog cov as-ham], txawm tias cov tshuaj ntxiv no tsis suav tias yog 'raws li,'," nws hais. (Lub taub hau nce: Kev noj zaub mov tsis raug cai los ntawm Food and Drug Administration, yog li nco ntsoov tham nrog koj tus kws kho mob ua ntej muab ntxiv rau koj li kev noj qab haus huv ib txwm muaj.)

Tsis tau hais txog, qee qhov vegan nyoos "ua noj" cov txheej txheem feem ntau txuas nrog cov khoom noj, tshwj xeeb tshaj yog sprouting. Txoj kev suav nrog khaws cov nplej, noob, lossis taum hauv lub thawv nrog dej rau ob peb hnub thiab tso cai rau lawv tawg, hais Caspero. Thaum cov txheej txheem ua rau cov zaub mov nyoos yooj yim zom tau yooj yim (txij li nws tawg qee qhov nyuaj, cov hmoov txhuv nplej siab endosperm), qhov sov, huab cua puag yuav tsum tsim kom muaj ib puag ncig zoo rau kev loj hlob ntawm cov kab mob txaus ntshai - suav nrog Salmonella, Listeria, thiab E.coli - uas tuaj yeem ua rau zaub mov lom, raws li FDA. Yis.

Yog li, Puas yog Raw Vegan Diet yog Lub Tswv Yim Zoo?

Kev noj cov txiv hmab txiv ntoo tshiab thiab veggies tuaj nrog cov txiaj ntsig kev noj qab haus huv thiab noj cov zaub mov vegan nyoos yuav ua rau koj noj ntau ntxiv, Caspero hais. Tab sis txiav txim siab nws qhov txwv thiab muaj peev xwm tsim cov khoom noj tsis txaus, Caspero tsis xav kom leej twg pib ua raws cov zaub mov nyoos vegan. Tshwj xeeb tshaj yog, cov neeg uas nyob rau lub sijhawm kev loj hlob ntawm lub neej thiab tshwj xeeb tshaj yog yuav tsum tau ntaus lawv cov hom phiaj protein - piv txwv li cov hluas uas tseem tab tom muaj menyuam yaus, menyuam yaus, thiab poj niam cev xeeb tub thiab pub niam mis - yuav tsum tau txiav txim siab meej ntawm kev noj zaub mov, nws hais ntxiv. Nws piav qhia tias "Kuv tsis txwv tsis pub leej twg noj cov zaub mov nyoos ntxiv," nws piav qhia. "Kuv yeej tsis lees paub lub tswv yim ntawm qhov ntawd yog 100 feem pua ​​​​ntawm koj cov khoom noj."

Tab sis yog tias koj * tiag tiag* xav muab cov zaub mov nyoos vegan txhaj tshuaj, Caspero hais kom koj mus ntsib nrog tus kws kho mob sau npe lossis koj tus kws kho mob ua ntej koj pib thauj khoom ntawm Mason hub rau koj qhov kev teeb tsa sprouting thiab cog lus tias yuav tsis siv cov cub dua. Nws hais tias "Kuv xav tias nws yog ib qho tseem ceeb kom tau ntsib kws tshaj lij [ua ntej yuav noj zaub vegan nyoos]," "Kuv pom ntau tus neeg cuam tshuam thiab tib neeg ntawm Instagram uas tham txog ua qhov no, tab sis tsuas yog vim nws ua haujlwm rau lawv, qhov ntawd tsis txhais tau tias nws yog yam koj yuav tsum tau ua raws. Nws tsuas yog ib qho tseem ceeb heev - rau txhua yam kev noj haus uas koj tau ua raws - nco ntsoov tias cov lus piav qhia tsis yog kev tshawb fawb. "

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