Vegan Diet yog dab tsi? (Plus, Cov txiaj ntsig thiab qhov tsis zoo los xav txog)

Zoo Siab

• Dab tsi yog Vegan Diet?
• Cov txiaj ntsig kev noj qab haus huv ntawm Vegan Diet
• Kev noj zaub mov Vegan txhawb kev noj qab haus huv lub plab.
• Kev noj zaub mov vegan tuaj yeem txo qhov kev pheej hmoo ntawm kev tsim ntshav qab zib.
• Vegan cov zaub mov muaj cov tshuaj antioxidants ntau.
• Cov zaub mov vegan txhawb lub plawv noj qab haus huv.
• Qhov Tsis Zoo ntawm Kev Ua Raws Li Vegan Diet
• Vegans yuav tsum tau siv zog ntxiv kom tau txais cov hlau thiab calcium txaus.
• Cov vegans yuav tsum tau noj tshuaj ntxiv rau qee yam khoom noj.
• Vegans yuav plam cov protein ntau yog tias lawv tsis npaj ua kom raug.
• Leej Twg Yuav Tsum Zam Vegan Diet?
• Puas yog Vegan Diet Healthy?
• Ntsuam xyuas rau

Txawm hais tias koj ua raws li kev noj zaub mov Mediterranean lossis keto pluas noj lossis lwm yam tag nrho, koj yuav tsis muaj neeg txawv teb chaws rau cov neeg tsis txaus siab txog koj txoj kev noj mov thiab nws cov teebmeem rau koj kev noj qab haus huv. Vegan dieters, tshwj xeeb, feem ntau ntsib cov kev xav tsis meej uas lawv nyob ntawm "zaub mov luav" thiab tsis tuaj yeem tau txais cov protein txaus.

Tab sis yog MythBusters tau ua pov thawj dab tsi, nws yog txawm tias qhov kev xav tsis zoo ntev tshaj plaws tuaj yeem raug debunked. Ntawm no, tus kws qhia noj zaub mov teeb tsa cov ntaub ntawv ncaj qha txog yam khoom noj vegan tau ua tiav (spoiler: nws ntau dua li tsuas yog noj txiv hmab txiv ntoo thiab veggies), ntxiv rau cov txiaj ntsig loj tshaj plaws ntawm kev noj vegan - thiab nws qhov tsis zoo.

Dab tsi yog Vegan Diet?

Feem ntau, ib tus neeg uas ua raws vegan noj zaub mov puv lawv cov phaj zaub nrog rau cov zaub cog, suav nrog txiv hmab txiv ntoo, zaub, cov nplej tag nrho, txiv ntseej thiab noob, taum thiab taum pauv, thiab cov khoom ua kua, hais tias Kelly Springer, MS, RD., CDN Tsis zoo li cov neeg tsis noj nqaij - leej twg haus mis nyuj, cheese, thiab qe tab sis tsis nqaij - vegan noj tsis txhob tag nrho tsiaj cov khoom, suav nrog nqaij, ntses, qe, thiab mis nyuj, nrog rau cov khoom xyaw uas yog los ntawm tus tsiaj, xws li gelatin thiab zib mu, nws piav qhia. (Muaj feem cuam tshuam: Txhua Yam Koj Yuav Tsum Paub Txog Qhov Sib Txawv Ntawm Vegan Vs Zaub Zaub Noj)

Txawm hais tias "cog-raws li" thiab "vegan" feem ntau siv sib hloov, muaj, qhov tseeb, qhov sib txawv ntawm ob nqe lus. Cov neeg noj vegan xwb siv cov zaub mov cog, thaum cov neeg noj zaub cog feem ntau haus lawv tab sis tseem tuaj yeem noj qee yam khoom tsiaj, tsis hais tsawg lossis qee zaum, hais tias Springer. Piv txwv li, cov zaub mov raws li cog tej zaum yuav muaj ib lub tais quinoa-raws li cov txiv hmab txiv ntoo uas muaj roasted veggies, avocado, hnav khaub ncaws tsis muaj mis nyuj, thiab ib qho me me ntawm cov nqaij qaib, thaum lub vegan version yuav pauv cov nqaij qaib nrog tofu.

Txhawm rau ua qhov teeb meem tsis meej pem, muaj ob peb yam sib txawv ntawm kev noj mov hauv vegan camp nws tus kheej. Qee tus neeg noj khoom noj raws li "tag nrho cov khoom noj, cog raws" vegan cov zaub mov, txhais tau tias lawv noj txhua yam zaub mov cog tab sis sim txwv cov khoom noj ua tiav (xav tias: xaiv cov nqaij lossis ntim khoom noj txom ncauj). Lwm tus ua raws cov zaub mov tsis noj nqaij nyoos, txiav tawm ib qho khoom noj uas tau ua tiav siab dua 118 ° F thiab noj tsuas yog cov zaub tshiab, fermented, lossis cov cua sov qis/tsis muaj dej. "Thaum kuv nyiam nws qhov tseem ceeb ntawm cov txiv hmab txiv ntoo thiab zaub tshiab, [cov zaub mov vegan nyoos] txwv qee cov khoom noj uas muaj cov khoom noj uas muaj cov khoom noj, xws li cov nplej thiab taum paj, thiab tuaj yeem nyuaj rau kev txhawb nqa mus ntev," Springer.

Kuj tseem muaj pab pawg uas Springer nyiam hu ua "khoom noj khoom haus vegans." "[Cov neeg no] tsis noj khoom tsiaj, tab sis tau txais lawv cov calories ntau los ntawm cov zaub mov tiav, hloov khoom noj vegan (piv txwv li cov nqaij cuav, cov cheese tsis yog mis nyuj), thiab lwm yam khoom noj tsis zoo uas yuav yog vegan ib txwm tab sis yeej tsis yog noj qab haus huv, xws li Fabkis kib thiab khoom qab zib, ”nws hais.

Cov txiaj ntsig kev noj qab haus huv ntawm Vegan Diet

Kev noj zaub mov Vegan txhawb kev noj qab haus huv lub plab.

Hloov tawm, nixing cov nqaij thiab thauj koj lub phaj nrog veggies, taum, noob, thiab tag nrho cov nplej tuaj yeem ua rau koj lub plab zoo. Cov zaub mov vegan no tau ntim nrog fiber ntau - ib feem ntawm cov nroj tsuag uas koj lub cev tsis tuaj yeem nqus lossis zom tau - uas tsis tsuas yog ua rau koj zoo siab thiab txaus siab tab sis kuj tseem pab hauv kev zom zaub mov thiab pab ua kom koj ob tus lej tsis tu ncua, raws li Asmeskas Tebchaws Tsev Kawm Ntawv ntawm Tshuaj. Dab tsi ntxiv, txoj kev tshawb fawb txog ze li ntawm 58,000 tus tib neeg tau qhia tias tswj kev noj zaub mov muaj fiber ntau-xws li ua raws cov zaub mov vegan-cuam tshuam nrog kev pheej hmoo txo ​​qis kev pheej hmoo mob qog noj ntshav. Txhawm rau ntaus Tebchaws Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb tau pom zoo noj txhua hnub ntawm 28 grams fiber ntau hauv ib hnub thiab sau cov txiaj ntsig no ntawm kev noj zaub mov vegan, nosh ntawm cov zaub mov muaj fiber ntau xws li taum dawb, chickpeas, artichokes, taub taub, thiab avocados.

Kev noj zaub mov vegan tuaj yeem txo qhov kev pheej hmoo ntawm kev tsim ntshav qab zib.

Ib zaug ntxiv, koj tuaj yeem ua tsaug txhua qhov fiber ntau rau qhov txiaj ntsig ntawm kev noj zaub mov vegan. ICYDK, hom 2 mob ntshav qab zib tshwm sim thaum koj lub cev tsis txaus lossis siv cov tshuaj insulin zoo, uas tuaj yeem ua rau cov ntshav qab zib ua rau siab dhau rau lub sijhawm ntev. Tab sis kev nce cov fiber ntau tuaj yeem pab txo qis cov ntshav qab zib thiab txhim kho insulin rhiab heev, uas tso cai rau cov cell siv cov piam thaj hauv ntshav kom zoo dua qub thiab txo cov ntshav qab zib ntxiv, raws li tsab xov xwm hauv phau ntawv xov xwm Tshuaj Xyuas Khoom Noj. Piv txwv li: Hauv lwm txoj kev tshawb fawb ntawm ntau dua 60,000 tus neeg, tsuas yog 2.9 feem pua ​​​​ntawm cov neeg koom nrog vegan tau tsim hom 2 mob ntshav qab zib, piv rau 7.6 feem pua ​​ntawm cov neeg tsis noj nqaij (aka nqaij noj) koom nrog. (Related: 10 Yam Mob Ntshav Qab Zib Cov Poj Niam Yuav Tsum Paub Txog)

Vegan cov zaub mov muaj cov tshuaj antioxidants ntau.

Nrog rau fiber ntau, cov txiv hmab txiv ntoo thiab veggies ib txwm muaj cov tshuaj tua kab mob antioxidant, cov tshuaj tiv thaiv cov hlwb los ntawm kev puas tsuaj los ntawm cov dawb radicals (ib hom tsis ruaj khov molecule) uas tuaj yeem ua rau cov hlwb puas. Thaum cov dawb radicals no tsim tawm hauv cov cell, lawv tuaj yeem ua rau lwm yam kabmob, uas tuaj yeem ua rau muaj kev pheej hmoo mob qog noj ntshav, mob plawv, thiab mob stroke, raws li National Cancer Institute.

Dab tsi ntxiv, kev tshawb fawb tau pom tias koj tuaj yeem tau txais lwm yam txiaj ntsig kev noj qab haus huv los ntawm kev noj cov zaub mov muaj nplua nuj antioxidant. Piv txwv li, vitamin A (pom hauv zaub paj, carrots, thiab squash), vitamin C (pom hauv txiv hmab txiv ntoo thiab txiv lws suav), thiab vitamin E (pom hauv cov txiv ntoo thiab noob) yog txhua yam tshuaj tiv thaiv kab mob uas ua lub luag haujlwm tseem ceeb hauv kev txhawb nqa kev noj qab haus huv system - thiab tsuas yog tuaj yeem pab koj khaws cia qhov txias txias.

Cov zaub mov vegan txhawb lub plawv noj qab haus huv.

Raws li qab raws li lawv yuav yog omnivores, cov tsiaj tau txais txiaj ntsig xws li nqaij nyuj, nqaij npuas, qab zib, butter, thiab cheese muaj cov roj ntau ntau, uas ua rau cov qib roj cholesterol thiab tuaj yeem thaum kawg ua rau koj muaj kev pheej hmoo mob plawv thiab mob hlab ntsha tawg, raws li lub koom haum American Heart Association. Nyob rau sab ntxeev, "kev noj zaub mov vegan muaj roj tsawg heev, yog li nws tseem tuaj yeem pab txo qhov kev pheej hmoo ntawm kev rog thiab lwm yam mob, xws li ntshav siab, roj cholesterol siab, thiab kab mob plawv," Springer hais. (Muaj feem cuam tshuam: Tus Kws Tshaj Lij Pom Zoo-Qhia rau Cov Rog Zoo thiab Cov Rog Tsis Zoo)

Nws yog ib qho tseem ceeb uas yuav tsum tau hais txog, txawm li cas los xij, ntau cov khoom ci thiab cov khoom noj kib kuj tseem muaj cov roj saturated siab, yog li cov neeg noj vegan uas thauj lawv cov phaj nrog "cheese" kib thiab cov zaub mov ua tiav tsis tas yuav tau txais cov txiaj ntsig ntawm lub plawv. "Tag nrho cov txiaj ntsig kev noj qab haus huv no cuam tshuam nrog tag nrho cov khoom noj cog qoob loo nrog cov zaub mov ua tiav tsawg, ntau dua li cov khoom noj vegan uas tso siab rau vegan 'khoom noj khoom haus tsis zoo," piav qhia Springer.

Qhov Tsis Zoo ntawm Kev Ua Raws Li Vegan Diet

Vegans yuav tsum tau siv zog ntxiv kom tau txais cov hlau thiab calcium txaus.

Thaum nws muaj peev xwm tau txais koj cov khoom noj khoom haus ntawm cov zaub mov vegan, Springer hais tias nws tuaj yeem nyuaj, tshwj xeeb tshaj yog thaum nws los txog rau hlau - ib qho ntxhia uas siv los ua cov proteins hauv cov qe ntshav liab uas nqa oxygen los ntawm lub ntsws thoob plaws hauv lub cev thiab rau cov leeg. Lub cev tsis nqus cov hlau uas pom hauv cov zaub mov cog kom muaj txiaj ntsig zoo li hom pom hauv cov zaub mov tsiaj, uas yog vim li cas National Institutes of Health pom zoo cov neeg tsis noj nqaij thiab vegans siv ze li ob npaug ntawm cov hlau (ntau txog 36 milligrams ib hnub) uas yog omnivores. Txhawm rau kom ncav cuag koj cov quota ntawm cov khoom noj vegan, Springer qhia kom thauj koj lub phaj nrog cov khoom noj uas muaj hlau, xws li taum, noob (xws li taub taub, hemp, chia, thiab noob hnav), thiab nplooj ntsuab, xws li spinach. Xav txog kev sib koom ua ke cov khoom noj no nrog lwm tus uas tau ntim nrog cov vitamin C - xws li txiv pos nphuab, kua txob, zaub qhwv, thiab Brussels sprouts - raws li kev ua li ntawd tuaj yeem txhim kho kev nqus hlau, nws ntxiv.

Txij li thaum omnivores feem ntau tig mus rau tsiaj cov khoom xws li mis nyuj, yogurt, thiab cheese rau calcium thiab vitamin D - cov as-ham uas txhawb cov pob txha noj qab haus huv - Springer pom zoo vegans siv cov mis nyuj uas tsis yog mis nyuj uas muaj zog nrog cov as-ham (aka ntxiv rau cov khoom). Piv txwv li, Silk Almond Milk (Yuav Nws, $ 3, target.com) thiab Silk Soy Milk (Yuav Nws, $ 3, target.com) ob leeg muaj zog nrog calcium thiab vitamin D txhawm rau pab koj ua kom tiav.

Tseem, cov kev xaiv vegan yuav raug nqi koj ntau dua ntawm kev hloov dua li OG cov khoom siv mis nyuj, hais Springer. Yog li yog tias pob nyiaj siv kev txhawj xeeb, sim ua kom tiav nrog cov zaub mov cog uas tau ntim nrog cov khoom noj ib txwm muaj, suav nrog zaub paj, zaub paj, thiab cov nplej tag nrho rau calcium thiab ntxiv dag zog rau cov nplej thiab kua txiv kab ntxwv rau cov vitamin D. thiab Yuav Kho Li Cas)

Cov vegans yuav tsum tau noj tshuaj ntxiv rau qee yam khoom noj.

Lwm cov vitamins tseem nyuaj dua tuaj. Vitamin B12 - cov as -ham uas pab ua kom lub cev cov hlab ntsha thiab cov qe ntshav muaj kev noj qab haus huv - piv txwv li, feem ntau pom muaj hauv tsiaj cov khoom noj (piv txwv li nqaij, mis nyuj, thiab qe) thiab ntxiv rau qee cov nplej thiab cov poov xab noj haus, raws li NIH. Txhawm rau kom tau txais kev pom zoo txhua hnub ntawm 2.4 micrograms, Springer pom zoo rau cov neeg noj zaub noj cov methylated vitamin B12 ntxiv, xws li Methyl B12 (Yuav Nws, $ 14, amazon.com). (Tsuas paub tias cov tshuaj tsis raug tswj hwm los ntawm Food and Drug Administration, yog li tham nrog koj tus kws kho mob rau cov lus qhia tshwj xeeb ntawm cov tshuaj noj zoo tshaj plaws thiab hom tshuaj ntxiv rau koj.)

Ntawm tib lub cim, cov neeg noj vegan yuav xav tau qee qhov kev txhawb nqa kom tau txais cov txiaj ntsig zoo ntawm omega-3 fatty acids, uas pab tsim cov hlwb hlwb thiab ua kom koj lub plawv noj qab nyob zoo. Piv txwv li, flaxseeds, khav theeb ntau ntawm ALA (qhov tseem ceeb omega-3 uas koj lub cev ua tsis tau ntawm nws tus kheej), tab sis lawv tsis muaj DHA (uas yog qhov tseem ceeb rau kev noj qab haus huv hauv lub hlwb) thiab EPA (uas tuaj yeem pab txo qis triglyceride) qib), omega-3s uas feem ntau pom hauv cov khoom ntses, hais tias Springer. Lub cev tuaj yeem hloov pauv ALA rau hauv DHA thiab EPA, tab sis tsuas yog me me xwb, raws li NIH. Thiab txij li thaum nws tuaj yeem nyuaj kom tau txais cov hom tshwj xeeb ntawm omega-3s los ntawm cov khoom noj vegan (xws li seaweed, nori, spirulina, chlorella), Springer xav kom cov vegans xav txog kev noj algae-based omega-3 ntxiv, xws li Nordic Naturals ' (Yuav Nws, $ 37, amazon.com). Tsuas yog xyuas kom tsis txhob ua cov khoom uas tsis yog vegan xws li ntses, ntses ntses, thiab roj krill. (Ib zaug ntxiv, cov tshuaj no tsis raug tswj hwm los ntawm FDA, yog li tham nrog koj tus kws kho mob ua ntej snagging ib qho qub ntxiv tawm ntawm lub khw txee.)

Vegans yuav plam cov protein ntau yog tias lawv tsis npaj ua kom raug.

Muaj kev xav tsis zoo ntev ntev tias cov neeg tsis noj nqaij tsis noj cov protein txaus los ntawm kev tshem cov khoom tsiaj nkaus xwb, tab sis qhov ntawd tsis yog ib txwm muaj, Springer hais. "Yog tias ib tus neeg ua raws vegan noj zaub mov noj txaus calorie ntau ntau thiab ntau yam los ntawm qhov sib npaug ntawm txhua pawg zaub mov vegan, lawv yuav tsum tau txais cov protein txaus, "nws piav qhia.Qhov ntawd txhais tau hais tias tsis noj zaub mov muaj protein ntau xws li taum, quinoa, tempeh, tofu, noob hemp, spirulina, buckwheat, thiab nplej tag nrho. (Lossis sim ib qho ntawm cov vegan-phooj ywg protein hmoov.)

Leej Twg Yuav Tsum Zam Vegan Diet?

Txawm hais tias cov txiaj ntsig ntawm kev noj zaub mov vegan khiav ntau, qee tus neeg yuav xav ua kom pom tseeb ntawm kev noj mov. Cov uas ua raws cov zaub mov ketogenic-uas nyob ib puag ncig cov zaub mov muaj roj thiab cov zaub mov muaj roj tsawg-tuaj yeem tawm tsam kom tau txais cov calories ntau thiab cov as-ham yog tias lawv yuav tsum tau noj zaub vegan ib txhij, hais tias Springer. (Yog tias koj tsis paub, txiv hmab txiv ntoo thiab veggies zoo li yuav hnyav-hnyav).

Ib yam nkaus, cov tib neeg uas xav tau txwv lawv cov kev noj haus fiber ntau rau kev kho mob (xws li tus neeg uas muaj tus kab mob Crohn uas tau ntsib kev kub nyhiab) tuaj yeem pom tias cov zaub mov muaj fiber ntau koom nrog hauv cov zaub mov vegan tuaj yeem ua rau tsis xis nyob ntxiv, nws hais ntxiv. Thiab vim tias nws cuam tshuam txog kev txiav tawm ntau yam zaub mov, Springer ceeb toom cov uas muaj keeb kwm ntawm kev noj zaub mov tsis raug cai tiv thaiv kev noj zaub mov tsis noj nqaij, vim tias nws tuaj yeem hloov kho tus cwj pwm txwv. TL; DR: Yog tias koj tseem me ntsis tsis paub meej txog kev noj zaub mov vegan, tham nrog koj tus kws kho mob lossis kws kho mob kom paub tseeb tias nws yog qhov haum rau koj.

Puas yog Vegan Diet Healthy?

Txhua yam uas tau txiav txim siab, tsis muaj lus teb meej txog seb puas lossis tsis noj zaub mov noj vegan noj qab haus huv rau txhua tus neeg txaus siab muab nws mus. Springer hais tias "Raws li txhua yam kev noj haus, nws yeej los rau tus neeg," Springer hais. "Qee tus neeg yuav hnov ​​​​zoo heev tom qab noj zaub mov vegan, thaum lwm tus neeg yuav tsis zam nws ib yam. Koj paub koj lub cev zoo tshaj, yog li yog koj sim veganism thiab nws tsis ua haujlwm rau koj, koj tseem tuaj yeem sau cov txiaj ntsig ntawm kev noj zaub mov nplua nuj nyob hauv cov zaub mov cog. "

Ntsuam xyuas rau