Yog vim li cas vegans tsis tas txhawj txog qhov kev tseem ceeb no tseem ceeb dua cov neeg tsis muaj vegans
Muaj kev ntseeg ntev ntev uas yuav tsum muaj vegan thiab tsis ua siab zoo rau kev tsis txaus siab, cov zaub mov yuav tsum ua tib zoo sib xyaw kom tiav cov kua protein. Qhov kev xav no tsis zoo rau qhov zoo dua, thiab qhov phem tshaj plaws yog kev xav tsis zoo txog kev noj qab haus huv.
Qhov kev xav tsis muaj lawm vim tias peb tam sim no paub qee yam ntawm cov protein uas peb tsis paub yav tas los.
Rau cov pib, tag nrho cov khoom noj cog muaj tag nrho cov amino acids tib neeg xav tau, ob qho tib si uas yog qhov tseem ceeb ntawm kev noj haus (piv txwv li, cov uas peb tsis tuaj yeem ua rau peb tus kheej cov metabolism) thiab cov uas tsis yog qhov tseem ceeb. Kuv tus colleague, Prof. Christopher Gardner ntawm Stanford University thiab kuv taw tes qhia qhov no tawm hauv ib qho kev kho rau cov kab lus dawb los ntawm Jane Brody ntawm vegan cov pluas noj nyob rau hauv The New York Times .
Cov khoom noj cog sib txawv uas txawv ntawm cov amino acids. Yog li, piv txwv li, cov nplej feem ntau qis hauv cov amino acid lysine, tab sis siab hauv cysteine. Taum, hauv qhov sib piv, muaj tsawg hauv cysteine, tab sis nplua nuj nyob hauv lysine. Muab lawv ua, qhov tseeb, tsim ib qho kev sibtham ntawm cov amino acids nyob rau hauv ib yam dab tsi ze rau qhov zoo tshaj plaws ntawm proportions.
Qhov no tseem ceeb.
Piecing Ua ke Proteins
Cov amino acids zoo li kev xav txog kev tsim cov khoom siv rau cov protein molecules, thiab cov, tig los, yog cov khoom siv rau txhua yam peb lub cev yuav tsum ua txhua txhua hnub: cov kua txob, cov tshuaj hormones, thiab lub hlwb.
Qhov sib piv yog qhov ua tau zoo. Yog tias koj tau ua ib lub tsev thiab muaj ib qho khoom loj tuaj, tab sis tsis tshua muaj cov ntsia hlau, kev tsim kho yuav raug txwv. Yog li ntawd, yog hais tias nws yog lwm txoj kev ncig, los sis yog tias koj muaj ib qho nyiaj ntau heev ntawm cov vov tsev, tab sis tsis yog qhov rais; lossis ntau tshaj lij, tab sis tsis muaj thaiv. Koj tau txais lub tswv yim.
Kev tsim kho ntawm ib lub cev rau hauv txhua txoj hauv kev, xws li kev tsim kho ntawm ib lub tsev nyob hauv nws txoj hauv kev tsis tshua muaj zog, yuav tsum tau siv txhua yam ntaub ntawv tsim kho ntawm txoj cai.
Tab sis, ntawm chav kawm, koj tsis tas yuav tsum xa cov ntaub ntawv hauv tsev mus rau qhov chaw ua haujlwm ib txhij. Lub tsev siv tau tsim zoo yog tias lub lumber yog txhua yam tawm ntawm hnub Monday, lub cib thiab qhov rais tuaj txog hnub Tuesday sawv ntxov, thiab thaiv thiab vuas Tuesday tav su. Cov neeg lag luam feem ntau pib tau nrog cov khoom tsim nyog thaum pib, thiab mam li txuas ntxiv thiab xaus nrog ntau cov khoom nqa tuaj thaum lub sijhawm.
Lub txiaj ntsim ntawm cov nqaijrog mus rau txhua hnub kev tsim kho nyob rau hauv peb yog tib yam nkaus. Lub cev muaj peev xwm khaws cov amino acids los ntawm cov pluas noj yav dhau los, thiab txawm tias hnub ua ntej, tos txhua yam uas tau ploj mus txog, thiab mam li pib nrog kev tsim kho, paub nyob rau hauv lub cev ua anabolism.
Yog li, thaum nyob ntawm ib sab tes, qhov ua tiav ntawm cov amino acids hauv cov zaub mov txawv yog qhov tseem ceeb, qhov tseem ceeb ntawm kev sib koom noj zaub mov hauv vegan noj kom tau "tiav" protein tsis yog. Raws li Prof. Gardner thiab kuv tau muab sau tseg rau hauv peb tsab ntawv mus rau The New York Times , qhov txawv ntawm ntau hom kev txwv, amino-lim dej hauv cov nplej thiab taum yuav tsuas yog qhov tseem ceeb rau cov neeg noj tsis muaj dab tsi tab sis nplej, txhua hnub ntev.
Thaum ib qho kev coj ua misguided mus rau vegan noj yuav, tseeb, ua rau muaj teeb meem, thiaj li yuav xws li misguided mus kom ze rau txhua hom kev noj haus.
Vegan Diets Tsis Muaj Feem Xyuam Tsis Muaj Feem Xyuam
Qhov ntawd yog qhov chaw zoo li khawm nkag rau hauv daim duab. Cov khoom noj yuav tsum tau muab tso ua ke hauv vegan noj kom tau tag nrho cov amino acids uas yuav tsum tau siv rau txhua qhov tsim nyog. Tab sis tshwj tsis yog tias noj haus yog ob qho tib si vegan thiab cov misguided heev, qhov no tsis yog qhov tseeb txhawj xeeb. Protein deficiency, ntawm vegans nrog rau txhua leej txhua tus, yog tag nrho tiam sis tsis nco qab txog hauv Tebchaws Meskas. Nyob ib ncig ntawm lub ntiaj teb, cov protein tsis muaj peev xwm tsuas yog mus pom hauv cov ntsiab lus ntawm kev noj qab nyob zoo thiab loj heev.
Vim hais tias peb cov kab lis kev cai tau noj cov zaub mov los yog cov zaub mov noj uas muaj cov nqaij, cov khoom noj, thiab cov qe, qhov kev txiav txim tau mus txog qhov chaw, qee lub sij hawm uas cov khoom noj vegan tshwj xeeb tshaj tawm ntawm cov khoom noj khoom haus tsis yog "normal" thiab yuav tsum tau ua pov thawj. Cov ntawv pov thawj no yeej ib txwm tuaj nyob rau hauv daim ntawv ntawm ib tus kws lij choj kom muab cov khoom noj ua ke kom tsis txhob muaj kev tu ncua.
Tab sis qhov no yog tsis muaj kev sib txawv los ntawm lub peev xwm ntawm cov kev noj haus hauv kev noj qab haus huv, kev ua kom tiav. Peb tsis ceeb toom cov neeg noj nqaij kom zoo zoo "ua ke" cov nqaij nrog citrus txiv hmab txiv ntoo, los yog qos yaj ywm rau qhov teeb meem ntawd, kom tsis txhob muaj qhov teeb meem ntawm scurvy. Vim li cas ho tsis? Nqaij tsis muaj vitamin C , yog li ntawd, tshwj tsis yog tias cov khoom noj ua ke muab cov zaub mov ua ncaj ncees, qhov tsis muaj peev xwm ua tau. Txawm hais tias qos yaj ywm thiab cov nqaij ua ke, tseem muaj kev pheej hmoo ntawm omega-3 qho tseem ceeb fatty acids , piv txwv li. Yog li ntawd, muab tswv yim los ua ke nrog nqaij thiab qos yaj ywm kom zoo zoo nrog flaxseeds, salmon, los yog walnuts nkawd tau lees paub-tab sis kuv tsis tau hnov dua nws tawm.
Ntau Yam Tseem Ceeb-Rau Txhua Tus
Ib qho yooj yim, txhua hom kev noj haus imposes imposes qhov kev pheej hmoo ntawm cev tsis zoo yog tias cov khoom noj tsis muaj nyob rau hauv ib co paub tab paub xav, npliag array. Tsis muaj ib yam dab tsi uas hais txog cov khoom noj tshwj xeeb rau vegan.
Raws li kev tu cev tsis tshua zoo vim kev noj cov zaub mov noj, nws muaj tseeb tias vitamin B12 supplementation (los yog fortification, qab hau ntxiv rau cov khoom noj) tau lees tias txawm tias qhov zoo tshaj plaws ntawm vegan noj cov zaub mov. Tab sis vitamin D supplementation (los yog txhim khu) yog qhov tseeb tshaj plaws ntawm cov khoom noj sib xyaws sib xyaw rau cov neeg uas siv lawv lub sij hawm hnav, hauv tsev, thiab / los yog nyob rau qaum teb sab qaum teb. Peb tuaj yeem ua kom muaj vitamin D ntawm tshav kub tiam sis yuav tsum tau ua rau lub hnub raug los yog lub cev ntxiv rau peb cov pluas noj.
Qhov kev xav tau rau cov amino acids los ntawm qee yam khoom noj khoom haus thiab lwm cov amino acids los ntawm lwm cov khoom noj cog zaub hauv vegan noj tsis txawv ntawm qhov xav tau rau cov as-ham ntawm qee yam zaub mov thiab lwm yam khoom noj los ntawm lwm cov khoom noj hauv ib qho khoom noj txhua yam. Nyob rau hauv ob qho tib si no muaj ib qho yuav tsum tau muab cov khoom noj kom zoo zoo rau txhua lub sijhawm noj kom tau cov khoom noj tseem ceeb. Hauv ob qho tib si, cov khoom noj muaj txiaj ntsim zoo tshaj plaws hauv ib qho kev sib haum xeeb, zoo sib dhos yuav ua tau hauj lwm tiav.