Mohloli oa ho ngola sengoloa sena e ne e le sengoloa se reng "Hanyenyane ka litšōmo tsa ho ja limela", mongoli oa tsona ka boomo kapa a sa lemohe a qapa lipale tse 'maloa tse mabapi le ho ja meroho, a kopanya ntho e' ngoe le e 'ngoe 'me libakeng tse ling a siea lintlha tse ling ka bolotsana.
Motho a ka ngola buka e felletseng mabapi le litšōmo tseo batho ba jang nama ba li bolelang ka batho ba jang meroho, empa hajoale re tla lekanyetsa lipale tse tsoang sehloohong se reng “Hanyenyane ka Litšōmo Tsa Vegetarianism”. Kahoo a re qaleng. Ntumelle ho hlahisa?
Nomoro ea tšōmo ea 1!
“Tlhohong, ho na le mefuta e fokolang haholo ea liphoofolo tse anyesang eo motho a ka bolelang hore baemeli ba eona ke li-vegan ho tloha tsoalong. Esita le liphoofolo tsa khale tse jang litlama hangata li ja lijo tse nyenyane tsa liphoofolo - mohlala, likokoanyana tse metsoang hammoho le limela. Motho, joalo ka litšoene tse ling tse phahameng, le ho feta ha se "vegan ho tloha tsoalong": ka tlhaho ea tlhaho, re li-omnivores tse nang le mefuta e mengata ea litlama. Sena se bolela hore ’mele oa motho o tloaela ho ja lijo tse tsoakiloeng, le hoja limela li lokela ho etsa boholo ba lijo (hoo e ka bang 75-90%).”
Ka pel’a rōna ho na le pale e tsebahalang haholo har’a batho ba jang nama e buang ka “qetello ea phepo e tsoakaneng ka tlhaho bakeng sa motho.” Ha e le hantle, khopolo ea "omnivore" ka saense ha e na tlhaloso e hlakileng, feela joalokaha ho se na meeli e hlakileng pakeng tsa seo ho thoeng ke li-omnivores - ka lehlakoreng le leng - le li-carnivores tse jang limela - ka lehlakoreng le leng. Kahoo mongoli oa sehlooho sena ka boeena o phatlalatsa hore esita le li-herbivores tsa khale li koenya likokoanyana. Ka tlhaho, ka linako tse ling li-carnivore tsa khale ha li nyelise "joang". Ho sa tsotellehe boemo leha e le bofe, hase sephiri ho mang kapa mang hore maemong a feteletseng ho tloaelehile hore liphoofolo li je lijo tse sa tloaelehang bakeng sa tsona. Boemo bo joalo bo feteletseng ba litšoene lilemong tse likete tse fetileng e bile pholiso e matla ea lefatše. Hoa fumaneha hore li-herbivores tse ngata tsa khale le li-carnivores ha e le hantle ke li-omnivores. Joale ke hobane'ng ha ho aroloa ho joalo? E ka sebelisoa joang e le khang? Sena ke ntho e sa utloahaleng joalokaha eka tšoene e ne e pheha khang ea ho se ikemisetse ho ba monna ka taba ea hore tlhaho ha e fane ka boemo bo otlolohileng!
Joale ha re tsoeleng pele ho lipale tse tobileng tsa ho ja meroho. Pale ea 2.
“Ke kopa ho bolela ntlha e 'ngoe hape. Hangata, batšehetsi ba khopolo-taba e mabapi le kotsi ea nama ba bua ka phuputso e entsoeng United States ea Seventh-day Adventists e sa jeng nama ka lebaka la thibelo ea bolumeli. Liphuputso li bontšitse hore Masabatha a na le palo e fokolang haholo ea kankere (haholo-holo kankere ea matsoele le kankere ea mala) le lefu la pelo. Ka nako e telele, ntlha ena e ne e nkoa e le bopaki ba kotsi ea nama. Leha ho le joalo, hamorao phuputso e tšoanang e ile ea etsoa har'a Mamormon, bao mokhoa oa bona oa bophelo o leng haufi haholo le oa Adventist (haholo-holo, lihlopha tsena ka bobeli li thibela ho tsuba, ho noa joala; ho ja ho tlōla ho nyatsuoa; joalo-joalo) - empa ke mang, ho fapana le Adventist, a jang nama. . Liphello tsa phuputso li bontšitse hore li-omnivorous Mormons, hammoho le Adventist ea meroho, li fokolitse litekanyetso tsa lefu la pelo le kankere. Ka hona, lintlha tse fumanoeng li paka khahlanong le khopolo-taba ea kotsi ea nama e le joalo.
Ho na le lithuto tse ling tse ngata tse bapisoang tsa bophelo bo botle ba batho ba jang meroho le ba jang nama, tse neng li ela hloko mekhoa e mebe, boemo ba sechaba le lintlha tse ling tse ngata. Kahoo, ka mohlala, ho latela liphello tsa phuputso ea lilemo tse 20 e entsoeng ke Univesithi ea Heidelberg, batho ba jang meroho ba ne ba phetse hantle ho feta ba jang nama ’me ho ne ho se monyetla o moholo oa ho tšoaroa ke mafu a tebileng a litho tsa ka hare, ho akarelletsa le mefuta e sa tšoaneng ea kankere. , le mafu a pelo.
Pale ea 3.
"... ha e le hantle, Mokhatlo o hlokomela feela hore phepo e nepahetseng ea meroho le meroho e amoheleha ho motho (haholo-holo, bakeng sa ngoana) - empa! ho ipapisitsoe le ho kenngoa ho eketsehileng ha lintho tse sieo tsa biologically ka mokhoa oa litokisetso tsa pharmacological le / kapa seo ho thoeng ke lihlahisoa tse matlafalitsoeng. Lijo tse matlafalitsoeng ke lijo tse tlatsitsoeng ka maiketsetso ka livithamine le microelements. US le Canada, ho matlafatsa lijo tse ling hoa tlama; linaheng tsa Europe - eseng e tlamang, empa e atile. Litsebi tsa lijo li boetse li lumela hore ho ja meroho le li-veganism ho ka 'na ha e-ba le molemo oa thibelo mabapi le maloetse a mang - empa ho hang ha ba phehe khang ea hore lijo tse thehiloeng limela ke eona feela tsela ea ho thibela mafu ana.
Ha e le hantle, mekhatlo e mengata ea phepo e nepahetseng lefatšeng ka bophara e hlokomela hore lijo tsa meroho tse entsoeng hantle li loketse batho ba bong bo fapaneng le ba lilemo, hammoho le bakhachane le ba anyesang. Ha e le hantle, lijo leha e le life li lokela ho nahanoa hantle, eseng feela limela. Li-Vegetarians ha li hloke li-supplement tsa livithamini le li-trace elements! Ke li-vegans feela tse hlokang li-supplement tsa vithamine B12, mme leha ho le joalo ke tsona feela tse sa khoneng ho ja meroho le litholoana tse tsoang serapeng sa bona le jareteng ea bona, empa ba qobelloa ho reka lijo mabenkeleng. Hape hoa lokela ho hlokomeloa mona hore nama ea liphoofolo maemong a mangata e na le limatlafatsi tse ngata feela hobane liphoofolo tse ruuoang lapeng li fumana li-supplement tsena tsa maiketsetso tsa livithamine (ho akarelletsa le vithamine B12!) Le liminerale.
Pale ea 4.
“Palo ea batho ba jang meroho har’a baahi ba moo e phahame haholo, ’me e ka ba 30%; eseng hoo feela, esita le batho ba sa jeng meroho India ba ja nama e nyenyane haholo. [...] Ka tsela, 'nete e tsotehang: nakong ea lenaneo le tloaelehileng la ho ithuta lisosa tsa boemo bo joalo bo kotsi ka mafu a pelo le methapo, bafuputsi ba lekile, har'a lintho tse ling, ho fumana kamano pakeng tsa mokhoa o sa jeng limela. le kotsi e kholo ea mafu a pelo (Gupta). Ha ea fumanoa. Empa mokhoa o fapaneng - khatello e phahameng ea mali ho batho ba jang meroho - e hlile e fumanoe ho Maindia (Das et al). Ka lentsoe, se fapaneng ka ho felletseng le maikutlo a thehiloeng.
Khaello ea mali e boetse e matla haholo India: ho feta 80% ea bakhachane le hoo e ka bang 90% ea banana ba lilemong tsa bocha ba tšoeroe ke lefu lena (data e tsoang ho Bolaoli ba Lipatlisiso tsa Bongaka ba India). Har'a banna, lintho li batla li le betere: joalo ka ha bo-rasaense ba Setsi sa Lipatlisiso Sepetleleng sa Sehopotso sa Pune ba fumane, leha maemo a bona a hemoglobin a le tlase haholo, phokolo ea mali e joalo ke ntho e sa tloaelehang. Lintho li mpe ho bana ba bong ka bobeli (Verma et al): hoo e ka bang 50% ea bona ba na le khaello ea mali. Ho feta moo, liphello tse joalo li ke ke tsa amahanngoa feela le bofutsana ba baahi: har'a bana ba tsoang likarolong tse ka holimo tsa sechaba, khafetsa ea khaello ea mali ha e tlaase haholo, 'me e ka bang 40%. Ha ba bapisa ketsahalo ea khaello ea mali ho bana ba feptjoang hantle ea meroho le ba sa jeng meroho, ba pele ba ile ba fumana hore e phahame ka makhetlo a imenneng habeli ho feta bana ba ho qetela. Bothata ba khaello ea mali India bo tebile hoo ’muso oa India o ’nileng oa qobelloa ho amohela lenaneo le khethehileng la ho loantša lefu lena. Boemo bo tlaase ba hemoglobin ho Mahindu ke ka ho toba 'me ha ho na lebaka le amanang le boemo bo tlaase ba ho ja nama, e leng se lebisang ho fokotseha ha litaba tsa tšepe le vithamine B12' meleng (joalokaha ho boletsoe ka holimo, esita le batho ba sa jeng limela naheng ena. ja nama ka karolelano hang ka beke).
Ha e le hantle, Mahindu a sa jeng meroho a ja nama e lekaneng, ’me bo-rasaense ba amahanya mafu a pelo le methapo ea mali le ho ja khafetsa lijo tse ngata tsa liphoofolo, tseo batho ba jang meroho le bona ba li jang (lihlahisoa tsa lebese, mahe). Bothata ba khaello ea mali India ha boa itšetleha ka ho ja meroho joalo ka ha ho le joalo, empa ke phello ea bofuma ba baahi. Setšoantšo se tšoanang se ka bonoa naheng leha e le efe eo ho eona batho ba bangata ba phelang tlas’a bofutsana. Khaello ea mali le eona hase lefu le sa tloaelehang haholo linaheng tse tsoetseng pele. Haholo-holo basali ba atisa ho ba le phokolo ea mali, har'a bakhachane khaello ea mali hangata ke ntho e tloaelehileng nakong ea morao ea bokhachane. Ka ho khetheha, India, phokolo ea mali e boetse e amahanngoa le taba ea hore lebese la likhomo le la khomo li phahamiselitsoe boemong ba litempelana, athe lihlahisoa tsa lebese li na le phello e mpe haholo ho monyeng ha tšepe, 'me lebese la khomo hangata ke sesosa sa phokolo ea mali ho masea. joalokaha le Mokhatlo oa Lefatše oa Bophelo o tlaleha. . Leha ho le joalo, ha ho na bopaki ba hore khaello ea mali e tloaelehile ho batho ba jang meroho ho feta ba jang nama. Khahlanong le! Ho ea ka liphello tsa liphuputso tse ling, khaello ea mali e tloaelehile hanyenyane ho basali ba jang nama linaheng tse tsoetseng pele ho feta ho basali ba jang meroho. Batho bao ba jang meroho ba tsebang hore tšepe e se nang heme e monngoa hamolemo ke 'mele hammoho le vithamine C ha ba na phokolo ea mali kapa tšepe hobane ba ja meroho e nang le tšepe e ngata (mohlala, linaoa) hammoho le vithamine C (mohlala. , lero la lamunu kapa sauerkraut). k'habeche), hape hangata ha ho noe lino tse nang le tannin tse ngata tse thibelang ho monya tšepe (e ntšo, e tala, tee e tšoeu, kofi, cocoa, lero la kharenate le makhasi, joalo-joalo). Ho phaella moo, ho 'nile ha tsejoa ka nako e telele hore tšepe e tlaase maling, empa ka har'a mefuta e tloaelehileng, e na le phello e ntle bophelong ba batho, hobane. khatello e phahameng ea tšepe e sa lefelloeng maling ke tikoloho e ntle bakeng sa likokoana-hloko tse fapa-fapaneng, tseo, ka lebaka la sena, li fetisetsoang ka potlako le ka katleho ka mali ho litho tsa ka hare tsa motho.
“Sesosa se seholo sa lefu har’a batho ba ka leboea—ho akarelletsa le Maeskimo—e ne e se maloetse a akaretsang, empa tlala, tšoaetso (haholo-holo lefuba), mafu a bakoang ke likokoana-hloko le likotsi. […] Kahoo, leha re ka retelehela ho Maeskimo a Canada le Greenland a tsoetseng pele haholoanyane, re ntse re ke ke ra fumana tiisetso leha e le efe e sa tsitsang ea “molato” oa lijo tsa setso tsa Eskimo.”
Ho tsotehang haholo ke bolotsana boo mongoli oa sehlooho se reng "Hanyenyane ka litšōmo tsa ho ja meroho" a leka, ka lehlakoreng le leng, ho tlosa molato oohle oa lijo tsa meroho India, 'me ka lehlakoreng le leng, o leka. ka matla ’ohle a hae ho lokafatsa ho jeoa ha nama ha Maeskimo! Le hoja ho bohlokoa ho hlokomela mona hore lijo tsa Eskimos li fapane haholo le lijo tsa batho ba lulang ka boroa ho Arctic Circle. Haholo-holo, mafura a nama ea liphoofolo tse hlaha a fapane haholo le mafura a nama ea liphoofolo tse ruuoang lapeng, empa ho sa tsotellehe sena, boemo ba mafu a pelo har'a batho ba banyenyane ba Leboea bo phahame ho feta naheng ka kakaretso. Tabeng ena, ho boetse hoa hlokahala ho nahana ka maemo a mang a matle a tikoloho le a leholimo bakeng sa bophelo ba batho ba North North, hammoho le phetoho ea 'mele oa bona, eo ka lilemo tse ngata e ileng ea etsahala ka mokhoa oa ho ja lijo. latitudes tseo 'me li fapane haholo le tsoelo-pele ea batho ba bang.
Ha e le hantle, e 'ngoe ea mabaka a kotsi a lefu la ho fokola ha masapo ke ho ja liprotheine tse ngata haholo le tse tlase haholo. Ka sebele, ho na le liphuputso tse 'maloa tse tiisang lipontšo tse ntle tsa bophelo bo botle ba masapo ho batho ba jang meroho; leha ho le joalo, ha hoa lokela ho hlokomolohuoa hore lihlahisoa tse phahameng tsa liprotheine tsa liphoofolo lijong hase tsona feela - mme mohlomong le tsona tse ka sehloohong - tse tlatsetsang ho nts'etsopele ea osteoporosis. 'Me ka nako ena ke rata ho u hopotsa hore batho ba jang meroho linaheng tse tsoetseng pele, ka mohlala oo, ha e le hantle, boitsebiso bo mabapi le bophelo bo botle ba meroho bo fumanoeng, hangata ke batho ba hlokomelang bophelo ba bona ka hloko. Ke ka lebaka lefe, ho fosahetse ho bapisa tšebetso ea bona le karolelano ea naha.”
E E! E fosahetse! ’Me haeba liphello tsa liphuputso tsena, tseo maemong a mang li ileng tsa senola ka makhetlo a mabeli tahlehelo ea khalsiamo masapong a basali ba omnivorous ha e bapisoa le batho ba jang meroho, e ne e sa lumellane le batho ba jang meroho, joale ka sebele ena e ne e tla fetoha khang e ’ngoe khahlanong le lijo tsa meroho!
“Mehloli e ’meli hangata e qotsoa e le e tšehetsang khopolo-taba e mabapi le kotsi ea lebese: tlhahlobo ea lingoliloeng tse entsoeng ke litho tse ’maloa tse mafolofolo tsa PCRM, hammoho le sehlooho se hatisitsoeng ho Medical Tribune ke Dr. W. Beck. Leha ho le joalo, ha ho hlahlojoa ka hloko, hoa fumaneha hore mehloli ea lingoliloeng e sebelisoang ke "lingaka tse ikarabellang" ha e fane ka mabaka a liqeto tsa bona; mme Dr. Beck o hlokomolohile lintlha tse 'maloa tsa bohlokoa: linaheng tsa Afrika, moo lefu la ho fokola ha masapo le leng tlaase, karolelano ea nako ea bophelo le eona e tlaase, athe lefu la ho fokola ha masapo ke lefu la botsofali ... "
Linaheng tse tsoetseng pele, batho ba tšoaroa ke lefu la masapo le ha ba le lilemo li 30-40, eseng basali feela! Kahoo, haeba mongoli a ne a batla ho fana ka maikutlo a pepenene hore lihlahisoa tse nyenyane tsa liphoofolo lijong tsa Maafrika li ka baka lefu la ho fokola ha masapo ho tsona haeba tebello ea bophelo ea bona e eketseha, joale ha aa ka a atleha.
"Ha e le li-veganism, ha e ratehe ho boloka calcium e tloaelehileng masapong. […] Tlhahlobo e felletseng ea lingoliloeng mabapi le taba ena e ile ea etsoa Univesithing ea Pennsylvania; ho ipapisitsoe le lingoliloeng tse hlahlobiloeng, ho ile ha fihleloa qeto ea hore li-vegans li na le phokotseho ea letsoalo la masapo ha le bapisoa le batho ba feptjoang ka tloaelo. ”
Ha ho na bopaki ba saense bo bontšang hore lijo tsa vegan li tlatsetsa ho fokotseha ha masapo! Phuputsong e 'ngoe e kholo ea basali ba 304 ba limela le ba li-omnivore, moo ho neng ho e-na le li-vegan tse 11 feela, ho ile ha fumanoa hore, ka karolelano, basali ba li-vegan ba ne ba e-na le botenya bo fokolang ba masapo ho feta ba meroho le li-omnivores. Haeba mongoli oa sengoloa a ne a hlile a leka ho atamela taba eo a e amileng ka nepo, joale o ne a tla bolela hore ho fosahetse ho etsa liqeto ka li-vegans ho latela thuto ea baemeli ba 11 ba bona! Phuputso e 'ngoe ea 1989 e fumane hore liminerale tsa masapo le forearm (radius) bophara ba masapo ho basali ba postmenopausal-146 omnivores, 128 ovo-lacto-vegetarians, le 16 vegans-li ne li tšoana hohle. lihlopha tsohle tsa lilemo.
"Ho fihlela joale, khopolo ea hore ho qheleloa ka thoko ha lihlahisoa tsa liphoofolo lijong ho kenya letsoho ho bolokeheng bophelo bo botle ba kelello botsofaling le eona ha e so netefatsoe. Ho ea ka boitsebiso ba lipatlisiso bo tsoang ho bo-rasaense ba Brithani, lijo tse jang litlhapi tse ngata li na le thuso bakeng sa ho boloka bophelo bo botle ba kelello ho batho ba hōlileng - empa ho ja meroho ha hoa ka ha e-ba le phello e ntle ho bakuli ba ithutoang. Veganism, ka lehlakoreng le leng, ke e 'ngoe ea mabaka a kotsi ho hang - kaha ka lijo tse joalo, khaello ea vithamine B12' meleng e atile haholo; ’me liphello tsa ho haella ha vithamine ena ka bomalimabe li akarelletsa ho senyeha ha bophelo ba kelello.”
Ha ho na bopaki ba saense ba hore khaello ea B12 e atile haholo ho li-vegan ho feta ho batho ba jang nama! Li-Vegan tse jang lijo tse matlafalitsoeng ka vithamine B12 li kanna tsa ba le maemo a phahameng a vithamine maling ho feta ba bang ba jang nama. Hangata, mathata a B12 a fumanoa feela ho batho ba jang nama, 'me mathata ana a amahanngoa le mekhoa e mebe, mokhoa o sa pheleng oa bophelo, lijo tse sa pheleng hantle le litlōlo tse bakoang ke B12 resorption, ho fihlela ho felisoa ka ho feletseng ha motsoako oa Castle factor. e leng hore assimilation ea vithamine B12 e khoneha feela. maemong a holimo haholo!
"Nakong ea lipatlisiso tsa ka, liphuputso tse peli li ile tsa fumanoa hore, qalong, li tiisa phello e ntle ea phepo e thehiloeng ho semela mosebetsing oa boko. Leha ho le joalo, ha ho hlahlojoa ka hloko, ho ile ha fumaneha hore re ne re bua ka bana ba hōlisitsoeng ka lijo tsa macrobiotic - 'me li-macrobiotics hase kamehla li kenyelletsang ho ja meroho; mekhoa ea ho etsa lipatlisiso e sebelisitsoeng ha ea ka ea re lumella hore re behelle ka thōko tšusumetso ea boemo ba thuto ea batsoali ho nts'etsopele ea bana.
Leshano le leng le totobetseng! Ho ea ka tlaleho ea phuputso e mabapi le bana ba likolong tsa pele tsa meroho le vegan e hatisitsoeng ka 1980, bana bohle ba ne ba e-na le IQ e tloaelehileng ea 116, esita le 119 bakeng sa bana ba nang le likokoana-hloko. Ka hona, lilemo tsa kelello tsa bana ke li-vegans li ne li le ka pele ho lilemo tsa bona tsa tatellano ea liketsahalo ka likhoeli tse 16,5, 'me bana bohle ba ithutoang ka kakaretso - ka likhoeli tse 12,5. Bana bohle ba ne ba phetse hantle. Thuto ena e ne e nehetsoe ka ho khetheha ho bana ba meroho, bao har'a bona e neng e le vegan macrobiota!
"Leha ho le joalo, ke tla eketsa hore mathata a li-vegans tse nyane, ka bomalimabe, ha a felle feela bongoaneng. Ho tlameha ho lumeloa hore ho bana ba baholoanyane, e le molao, ha ba makatse haholo; empa leha ho le joalo. Kahoo, ho ea ka phuputso e entsoeng ke bo-rasaense ba Netherlands, ho bana ba lilemo li 10-16, ba hōlileng ka ho ja lijo tse thehiloeng limela, bokhoni ba kelello bo itekanetseng ho feta bana bao batsoali ba bona ba khomarelang maikutlo a setso ka phepo e nepahetseng.
Ke masoabi hore ebe mongoli ha aa fana ka lethathamo la mehloli le lingoliloeng tseo a li sebelisitseng qetellong ea sengoloa sa hae, kahoo motho a ka hakanya feela hore na o fumane litaba tse joalo ho tsoa hokae! Hape hoa hlokomeleha hore mongoli o ile a leka ho etsa li-macrobiotes tse bohlale tsa nama le ho lokafatsa boemo bo phahameng ba bohlale ba bana bana ka thuto ea batsoali ba bona, empa hang-hang a tlosa molato oohle oa phepo ea bana ba tsoang Holland.
Ho hlakile hore ho na le phapang: protheine ea liphoofolo ka nako e le 'ngoe e na le li-amino acid tsohle tse 8 tse hlokahalang tse sa hlahisoang ke' mele oa motho 'me li tlameha ho jeoa ka lijo. Liprotheineng tse ngata tsa meroho, litaba tsa li-amino acid tse itseng tsa bohlokoa li tlaase haholo; kahoo, ho etsa bonnete ba phepelo e tloaelehileng ea li-amino acid 'meleng, limela tse nang le motsoako o fapaneng oa amino acid li lokela ho kopanngoa. Bohlokoa ba tlatsetso ea symbiotic intestinal microflora ho fa 'mele li-amino acid tsa bohlokoa hase 'nete e ke keng ea hanyetsoa, empa ke taba ea puisano feela. ”
Leshano le leng kapa tlhahisoleseling e siiloeng ke nako e hatisitsoeng hape ke mongoli a sa nahane! Le ha o sa ele hloko lihlahisoa tsa lebese le mahe ao batho ba jang meroho ba a jang, o ntse o ka re ho latela Protein Digestibility Corrected Amino Acid Score (PDCAAS) - mokhoa o nepahetseng haholoanyane oa ho bala boleng ba bioloji ea protheine - protheine ea soya e na le. boleng bo phahameng ba bophelo hofeta nama. Protheineng ea meroho ka boeona, ho ka 'na ha e-ba le motsoako o fokolang oa li-amino acid tse itseng, empa protheine ka boeona e lihlahisoa tsa limela hangata e phahame ho feta nama, ke hore, boleng bo tlaase ba likokoana-hloko ba liprotheine tse ling tsa meroho bo lefshoa ke ho bokellana ha tsona ho holimo. Ho phaella moo, ke khale ho tsejoa hore ha ho hlokahale hore ho be le motsoako oa liprotheine tse fapaneng ka har'a lijo tse tšoanang. Le tsona li-vegans tse jang ligrama tse 30-40 tsa protheine ka letsatsi li fumana li-amino acid tse hlokahalang habeli ho feta kamoo li khothaletsoang ke Mokhatlo oa Lefatše oa Bophelo.
"Ehlile, sena ha se boikaketsi, empa ke 'nete. 'Nete ke hore limela li na le lintho tse ngata tse thibelang tšilo ea protheine: tsena ke li-trypsin inhibitors, phytohemagglutinins, phytates, tannins, joalo-joalo ... e sa faneng ka bopaki ba ho lekane, empa ho feta tekano ea protheine lijong tsa meroho, litokiso tse nepahetseng bakeng sa tšilo ea lijo li lokela ho etsoa.
Bona ka holimo! Batho ba jang meroho ba ja protheine ea liphoofolo, empa le li-vegans li fumana li-amino acid tsohle tse hlokahalang lijong tsa tsona.
“Ha e le hantle k’holeseterole e hlahisoa ke ’mele oa motho; leha ho le joalo, ho batho ba bangata, motsoako oa bona o akaretsa feela 50-80% ea tlhoko ea 'mele ea ntho ena. Liphetho tsa Thuto ea Vegan ea Jeremane li tiisa hore li-vegans li na le maemo a tlase a "high-density lipoprotein cholesterol" (tseo ho thoeng ke "cholesterol" e ntle) ho feta kamoo li lokelang.
OchereEna ke leqheka la mongoli, leo ka lona a khutsitseng ka taba ea hore boemo ba k'holeseterole ea HDL ka li-vegans ('me eseng ka limela!) Ho ea ka liphello tsa lithuto tse ling, e ne e le tlase hanyenyane feela ho feta batho ba jang nama (litlhapi- ba jang), empa e ntse e tloaelehile. Liphuputso tse ling li bontša hore boemo ba k’holeseterole le bona bo ka fokotseha ho batho ba jang nama. Ntle le moo, sengoli ha sea ka sa bua ka taba ea hore boemo ba "cholesterol" e mpe "LDL-cholesterol le cholesterol eohle ho batho ba jang nama hangata bo phahame ho feta bo tloaelehileng ebile bo phahame haholo ho feta ba li-vegans le meroho, 'me ka linako tse ling bo moeling oa hypercholesterolemia, eo bo-ramahlale ba bangata ba nang le eona. tšobotsi lefu la pelo. lefu la methapo!
"Ha e le vithamine D, ehlile e hlahisoa ke 'mele oa motho - empa feela tlas'a boemo ba ho pepeseha haholo ha letlalo mahlaseling a kotsi a ultraviolet. Leha ho le joalo, mokhoa oa bophelo oa motho oa mehleng ea kajeno ha o khone ho hlahisa mahlaseli a nako e telele a libaka tse kholo tsa letlalo; Ho pepesehela mahlaseli a kotsi haholo ho eketsa kotsi ea ho ba le li-neoplasms tse kotsi, ho kopanyelletsa le tse kotsi tse kang melanoma.
Ho haella ha vithamine D ka li-vegans, ho fapana le lipolelo tsa bangoli ba FAQ, ha hoa tloaeleha - esita le linaheng tse tsoetseng pele. Ka mohlala, litsebi tse tsoang Univesithing ea Helsinki li bontšitse hore boemo ba vithamine ena ho li-vegan bo fokotsehile; Boloetse ba masapo a bona bo fokotsehile, e leng se ka bang teng ka lebaka la hypovitaminosis D.
Ho na le sekhahla se eketsehileng sa khaello ea vithamine D ho li-vegans tsa Brithani le batho ba jang meroho. Maemong a mang, re bile re bua ka tlolo ea sebopeho se tloaelehileng sa lesapo ho batho ba baholo le bana. ”
Hape, ha ho na bopaki bo hlakileng ba hore khaello ea vithamine D e atile haholo ho li-vegan ho feta ho batho ba jang nama! Tsohle li itšetlehile ka mokhoa oa bophelo le phepo ea motho ea itseng. Li-avocado, li-mushroom le majarine a vegan li na le vithamine D, joalo ka lihlahisoa tsa lebese le mahe a jeoang ke batho ba jang meroho. Ho ea ka liphello tsa liphuputso tse ngata linaheng tse sa tšoaneng tsa Europe, boholo ba batho ba jang nama ha baa ka ba fumana tekanyo e khothalletsoang ea vithamine ena ka lijo, ho bolelang hore tsohle tse boletsoeng ka holimo ke mongoli li sebetsa le ho batho ba jang nama! Lihora tse 'maloa tseo motho a li qetang ka ntle ha letsatsi le chabile la lehlabula,' mele o ka kopanya vithamine D e imenneng hararo ho feta eo motho a e hlokang ka letsatsi. Ho feteletseng ho bokellana hantle sebeteng, kahoo batho ba limela le limela ba atisang ho ba letsatsing ha ba na mathata ka vithamine ena. Hape hoa lokela ho hlokomeloa mona hore matšoao a khaello ea vithamine D a atile haholo libakeng tse ka leboea kapa linaheng tseo ho tsona 'mele o hlokang ho apara ka ho feletseng, joaloka likarolong tse ling tsa lefats'e la Boislamo. Ka hona, mohlala oa li-vegans tsa Finnish kapa tsa Brithani ha li tloaelehe, hobane lefu la ho fokola ha masapo le tloaelehile har'a baahi ba libaka tse ka leboea, ho sa tsotellehe hore na batho bana ke batho ba jang nama kapa ba jang nama.
Nomoro ea tšōmo… ho hang!
Ha e le hantle, vithamine B12 e hlile e hlahisoa ke likokoana-hloko tse ngata tse phelang ka maleng a motho. Empa sena se etsahala ka maleng a maholo - ke hore, sebakeng seo vithamine ena e ke keng ea hlola e kenngoa ke 'mele ea rona. Ha ho makatse: libaktheria li kopanya mefuta eohle ea lintho tse molemo eseng bakeng sa rona, empa bakeng sa tsona. Haeba re ntse re khona ho rua molemo ho tsona - thabo ea rona; empa tabeng ea B12, motho ha a khone ho fumana molemo o moholo ho vithamine e entsoeng ke libaktheria.
Batho ba bang mohlomong ba na le libaktheria tse hlahisang B12 ka maleng a bona a manyane. Phuputso e 'ngoe e phatlalalitsoeng ka 1980 e ile ea nka mehlala ea libaktheria ho jejunum (jejunum) le ileum (ileum) ea batho ba phetseng hantle ba India Boroa, eaba e tsoela pele ho tsoala libaktheria tsena ka laboratoring' me, ka ho sebelisa litlhahlobo tse peli tsa likokoana-hloko le chromatography, e hlahlobiloeng bakeng sa tlhahiso ea vithamine B12. . Libaktheria tse 'maloa li entse lintho tse ngata tse kang B12 in vitro. Hoa tsebahala hore Castle factor, e hlokahalang bakeng sa ho monya vithamine, e teng ka maleng a manyenyane. Haeba libaktheria tsena le tsona li hlahisa B12 ka hare ho 'mele, vithamine e ka kenngoa maling. Kahoo, ho fosahetse hore mongoli a bolele hore batho ba ke ke ba amohela vithamine B12 e entsoeng ke libaktheria! Ehlile, mohloli o tšepahalang ka ho fetesisa oa vithamine ena bakeng sa li-vegans ke lijo tse nang le liqhobosheane tsa B12, empa ha u nahana ka bongata ba li-supplement tsena tse hlahisoang le liperesente tsa li-vegan lefatšeng ka bophara, hoa hlaka hore boholo ba li-supplement tsa B12 ha li joalo. e etselitsoeng li-vegans. B12 e fumaneha ka bongata bo lekaneng lihlahisoa tsa lebese le mahe.
"Haeba B12 e hlahisoang ke libaktheria tsa symbiotic ea mala a motho e ka khona ho fihlela litlhoko tsa 'mele, joale har'a li-vegans esita le batho ba jang meroho ho ne ho ke ke ha e-ba le khaello e eketsehileng ea vithamine ena. Leha ho le joalo, ha e le hantle, ho na le mesebetsi e mengata e tiisang khaello e atileng ea B12 har'a batho ba khomarelang melao-motheo ea phepo e nepahetseng ea limela; mabitso a bangoli ba tse ling tsa libuka tsena a fanoe sehloohong se reng "Bo-rasaense ba pakile ...", kapa "tabeng ea litšupiso tsa ba boholong" (ka tsela, taba ea ho lula ha li-vegan Siberia le eona e ne e nahanoa moo) . Hlokomela hore liketsahalo tse joalo li hlokomeloa esita le linaheng tseo ho tsona ho sebelisoang li-supplement tsa vithamine tsa maiketsetso li atileng.
Hape, leshano le pepenene! Khaello ea vithamine B12 e tloaelehile haholo har'a batho ba jang nama 'me e amahanngoa le lijo tse fokolang le mekhoa e mebe. Lilemong tsa bo-50, mofuputsi o ile a batlisisa mabaka a entseng hore sehlopha se seng sa li-vegans tsa Iran se se ke sa ba le khaello ea B12. O ile a fumana hore ba ne ba lema meroho ea bona ba sebelisa bolokoe ba batho ’me ba ne ba sa e hlatsoe hantle, kahoo ba ile ba fumana vithamine ena ka “tšilafalo” ea baktheria. Li-vegan tse sebelisang li-supplement tsa vithamine ha li na bothata ba khaello ea B12!
"Joale ke tla eketsa lebitso le leng hape lethathamong la bangoli ba mesebetsi ea khaello ea B12 ho batho ba jang meroho: K. Leitzmann. Moprofesa Leitzmann o se a buisitsoe ka holimonyana: ke motšehetsi ea chesehang oa veganism, mosebeletsi ea hlomphuoang oa European Vegetarian Society. Empa, leha ho le joalo, setsebi sena, seo ho seng motho ea ka se nyelisang bakeng sa maikutlo a fosahetseng a leeme mabapi le phepo e nepahetseng ea meroho, e boetse e bolela taba ea hore har'a li-vegans esita le batho ba jang meroho ba nang le phihlelo e telele, khaello ea vithamine B12 e atile haholo ho feta har'a batho ba jang ka tloaelo.
Ke kopa ho tseba moo Klaus Leitzmann a boletseng sena! Ho ka etsahala hore ebe e ne e le ka batho ba ratang lijo tse tala ba sa sebeliseng li-supplement tsa vithamine 'me ba sa je meroho e sa hlatsuoang le litholoana tse tsoang serapeng sa bona, empa ba reka lijo tsohle mabenkeleng. Leha ho le joalo, khaello ea vithamine B12 ha e atile haholo har'a batho ba jang meroho ho feta har'a ba jang nama.
Le pale ea ho qetela.
Ha e le hantle, oli ea meroho e na le e 'ngoe feela ea mafura a omega-3 a bohlokoa bakeng sa batho, e leng alpha-linolenic (ALA). Tse ling tse peli - eicosapentenoic le docosahexaenoic (EPA le DHA, ka ho latellana) - li teng lijong tse khethehileng feela tsa tlhaho ea liphoofolo; haholo litlhaping. Ho na le, ehlile, li-supplement tse nang le DHA tse arohaneng le algae e sa jeoang ea microscopic; leha ho le joalo, li-acid tsena tse mafura ha li fumanehe limela tsa lijo. Mokhelo ke algae e jeoang, e ka 'nang ea e-na le palo e fokolang ea EPA. Karolo ea bioloji ea EPA le DHA e bohlokoa haholo: lia hlokahala bakeng sa kaho e tloaelehileng le ts'ebetso ea tsamaiso ea methapo, hammoho le ho boloka botsitso ba lihormone.
In fact, the performance of the enzymatic systems that synthesize EPA and DHA from alpha-linolenic acid in the body is not low, but is limited by a number of factors: a high concentration of trans fats, sugar, stress, alcohol, the aging process, as well as various medications, such like aspirin for example. Among other things, the high content of linoleic acid (omega-6) in a vegetarian / vegan diet also inhibits the synthesis of EPA and DHA. What does this mean? And this means that vegetarians and vegans just need to get more alpha-linolenic acid and less linoleic acid from food. How to do it? Use rapeseed or soybean oil in the kitchen, instead of sunflower oil, which is also useful, but not in the quantities that it is usually consumed. In addition, it is advisable to eat a couple of times a week 2-3 tablespoons of linseed, hemp or perilla oil, because these oils have a high concentration of alpha-linolenic acid. These vegetable oils should not be heated too much; they are not suitable for frying! There are also specialty vegan uncured fat margarines with added DHA algae oil, as well as vegan (etari) algae EPA and DHA capsules, similar to omega-3 fish oil capsules. Trans fats are virtually non-existent in the vegan diet, unless of course the vegan eats something fried almost every day and uses regular hardened fat margarine. But the typical meat-eating diet is just chock-full of trans fats compared to the typical vegan diet, and the same can be said for sugar (not fructose, etc.). But fish is not such a good source of EPA and DHA! Only in tuna, the proportion of EPA to DHA is favorable for the human body – approximately 1: 3, while it is necessary to eat fish at least 2 times a week, which few people do at all. There are also special oils based on fish oil, but I am sure that only a few meat eaters use them, especially since they are usually made from salmon, in which the ratio of EPA to DHA is very inappropriate. With strong heating, canning and long-term storage, the structure of these acids is partially destroyed, and they lose their biological value, so most meat-eaters also rely mainly on the synthesis of EPA and DHA in the body itself. The only problem with vegetarian and vegan diets is that they are too high in linoleic acid. However, scientists believe that modern (even omnivorous) nutrition contains alpha-linolenic and linoleic acids in an unfavorable proportion of 1:6 and even 1:45 (in the mother’s milk of some omnivores), i.e. even a meat-eating diet is oversaturated with omega-6s. By the way, there is no data on the possible negative consequences of lower levels of EPA and DHA in the blood and fatty tissues of vegetarians and vegans, if such effects have ever been observed! Summing up all of the above, we can say that a vegetarian diet is in no way inferior to a “mixed” diet, which means that there is no justification for breeding, exploiting and killing animals.
References:
Dr. Gill Langley "Phepo ea Vegan" (1999)
Alexandra Schek "Motsoako oa Saense ea Phepo" (2009)
Hans-Konrad Biesalski, Peter Grimm "Pocket Atlas Nutrition" (2007)
Dr Charles T. Krebs "Limatla bakeng sa boko bo sebetsang hantle: ntho e 'ngoe le e' ngoe eo ue hlokang ho e tseba" (2004)
Thomas Klein "Khaello ea Vithamine B12: Likhopolo tsa bohata le lisosa tsa 'nete. Tataiso ea ho ithusa, pholiso le thibelo "(2008)
Iris Berger "Khaello ea Vithamine B12 lijong tsa vegan: Litšōmo le linnete tse bontšitsoeng ke thuto e matla" (2009)
Carola Strassner «Na batho ba jang lijo tse tala ba ja bophelo bo botle? Thuto ea Lijo tsa Giessen Raw» (1998)
Uffe Ravnskov "Khopolo-taba ea Cholesterol: Liphoso Tse Kholo ka ho Fetisisa (2008)
Roman Berger "Sebelisa matla a lihormone tsa 'mele" (2006)