Vegetarian da Vegan
Kwantra na guda, nesa ta daban.
Masu cin ganyayyaki suna dakatar da cin naman dabbobi. Masu cin ganyayyaki ba sa amfani da dabbobi gaba xaya — babu kiwo, babu qwai, babu zuma, babu fata. Dukansu abinci sun fi lafiya kuma suna da qaramar tasiri fiye da matsakaicin duniya; xaya ce kawai ke bin xa'a koyaushe har zuwa samar da kiwo da qwai. Ga abin da ke canzawa, me yasa yake da mahimmanci, da kuma yadda ake yanke shawara.
Amsar da aka bayar cikin daqiqoji 30
Mai cin ganyayyaki yana guje wa nama, kaji da kifi amma har yanzu yana iya cin kiwo, qwai da zuma. Mai cin ganyayyaki yana guje wa duk samfuran dabbobi a abinci, sutura, kayan shafawa da nishaqi. Cin ganyayyaki shine mafi daidaito a bayyana damuwa iri xaya ta xa'a da muhalli: an raba shanu masu kiwo da 'ya'yansu kuma an yanka su; ana kashe kaji masu qwai lokacin da samarwa ya ragu. Idan dalilin ku na barin cin nama shine dabbobi, yanayi ko lafiya, cin ganyayyaki yana kammala hoton.
Fassarori
Vegetarian
Abincin mai cin ganyayyaki yana cire naman dabbobi — nama, kaji, kifi, kifi da kifi — yayin da yake ba da izinin wasu ko dukkanin samfuran dabbobi kamar madara, qwai da zuma. Mafi yawan nau'in duniya shine ovo-lacto vegetarian. Cin ganyayyaki yana da tushe mai zurfi a cikin Hindu, Jainism, Buddhism, Adventist na Bakwai da al'adun Bahar Rum.
Vegan
Cin ganyayyaki hanya ce ta rayuwa da ke neman cirewa, gwargwadon yiwuwar da kuma yiwuwa, duk nau'ikan cin zarafi da zalunci ga dabbobi — don abinci, sutura ko wata manufa (Vegan Society, 1944/1979). A aikace yana nufin babu nama, kifi, kiwo, qwai, zuma, fata, ulu, siliki, gashin tsuntsu ko kayan shafawa da aka gwada wa dabbobi. Wani sashi na abinci wani lokaci ana kiransa da abincin shuka mai tsauri.
Gaba-da-gaba
Abin da kowane abinci ke ba da izini, da abin da yake cirewa.
| Fanni | Vegetarian | Vegan |
|---|---|---|
| Nama, kaji, kifi | An cire | An cire |
| Kiwo (madara, cuku, man shanu) | An yarda | An cire |
| Qwai | An yarda (ovo-lacto) | An cire |
| Zuma | An yarda yawanci | An cire |
| Fata, ulu, siliki, gashin tsuntsu | An yarda | An cire |
| Kayan shafawa da aka gwada wa dabbobi | An yarda | An cire |
| Dabbobi da aka kashe ga kowane mutum a kowace shekara (kusan) | ~30 (ciki har da zakaran kiwo/qwai & kaji masu qwan da suka qare) | Kusan babu |
| Sawun iskar gas mai gurbata yanayi vs abincin nama mai yawa | −35% | −75% |
| Amfani da fili vs abincin nama mai yawa | −50% | −75% |
| Amfani da ruwa vs abincin nama mai yawa | −25% | −54% |
| Qarin Vitamin B12 | An bada shawarar | Mahimmanci |
Nau'ikan gama gari
Kalmomin da ke kewaye da cin ganyayyaki ba duka xaya bane.
- Ovo-lacto vegetarian
- Babu nama, kaji ko kifi; an yarda da kiwo da qwai. Ma'anar 'vegetarian' a mafi yawan qasashen Yamma.
- Lacto vegetarian
- Babu nama, kaji, kifi ko qwai; an yarda da kiwo. Ya zama ruwan dare a al'adun Hindu da Jain na Indiya.
- Ovo vegetarian
- Babu nama, kaji, kifi ko kiwo; an yarda da qwai. Da wuya a matsayin mai tsayayyen ganewa.
- Pescatarian
- Yana cin kifi da kifayen ruwa amma babu wani nama. Ba mai cin ganyayyaki ba ne ta mafi yawan ma'anoni; kifi suna da hankali kuma kamun kifi na masana'antu babban tushen cutar ruwa ne.
- Flexitarian / reducetarian
- Yana cin abinci na tushen shuka tare da nama lokaci-lokaci. Taimako ne a matsayin wata canji, ba daidai ba ne da mai cin ganyayyaki ko vegan.
- Tushen shuka
- Yana bayyana abincin da aka fi yi da abinci na shuka. Sau da yawa ana amfani da shi ta hanyar mutanen da ke mai da hankali kan lafiya ko muhalli maimakon xa'a; ba koyaushe ba ne ainihin vegan.
- Abinci na tushen shuka cikakke (WFPB)
- Abincin vegan wanda aka gina a kan tsire-tsire marasa tace, qaramar mai, gishiri da sukari — nau'in da aka yi nazari a cikin gwaje-gwajen cututtukan zuciya ta Esselstyn, Ornish da sauransu.
- Strict vegan / ethical vegan
- Daidai da vegan; yana jaddada fannoni marasa abinci na falsafar kuma an gane shi azaman imani mai kariya a qarqashin dokar daidaito ta UK da EU (Casamitjana v League Against Cruel Sports, 2020).
Xa'a — me yasa layin kiwo da qwai ke da mahimmanci
Mafi yawan mutane suna barin nama don guje wa cutar da dabbobi. Samar da kiwo da qwai na zamani yana haifar da cutarwa iri xaya ta wata hanya.
Kiwo
Shanu suna samar da madara ne kawai bayan haihuwa. A kasuwancin kiwo, ana cire 'ya'yan shanu cikin sa'o'i 24–48 don a sayar da madarar; 'ya'yan shanu maza yawanci ana yanka su don naman sa ko a harbe su a lokacin haihuwa. Ana aika shanu masu kiwon da suka qare zuwa wurin yanka a shekaru 4–6, sabanin tsawon rayuwar halitta na 20+.
Qwai
Kaji masu qwai na zamani an haifa su ne da zaixu don samar da qwai ~300 a kowace shekara (kazar daji tana qwai ~12). Ana kashe zakaran kaji masu qwai cikin sa'o'i na qyanqyashe — kusan biliyan 6–7 a duniya a kowace shekara — ta hanyar niqa ko gassing. Ana yanka kaji masu qwai a watanni 18 lokacin da samarwa ya ragu.
Zuma
Kasuwa ta kiwon kudan zuma ta haxa da yanke fuka-fukan sarakunan kudan zuma, maye gurbin zuma da ruwan sukari, da kuma asarar garkunan kudan zuma na yau da kullum a lokacin jigilar da nisa don kwangilolin pollinar.
Ulu, fata, gashin tsuntsu
Tumaki masu ulu, shanu masu fata da agwagwa masu gashin tsuntsu duk suna qarewa a wuraren yanka xaya kamar dabbobin nama — wa'annan masana'antun suna da alaqa da juna, ba rabuwa ba.
Muhalli — nawa ne vegan ke qara tafiya?
Nazarin Nature Food na 2023 na abincin UK 55,000, mafi cikakken zuwa yau, yana qaddara bambancin a fili.
Lafiya — duk biyun suna aiki, vegan yana buqatar B12
Manyan qungiyoyin dietetics (Academy of Nutrition and Dietetics, British Dietetic Association, Dietitians of Canada) sun tabbatar da cewa duka abincin vegetarian da vegan da aka shirya da kyau sun dace da kowane mataki na rayuwa, ciki har da ciki, jariri da aikin wasanni, kuma suna rage haxarin cututtukan zuciya, ciwon sukari nau'in 2 da wasu cututtukan daji. Bambance-bambance suna da qanqanta amma haqiqa.
Cutar zuciya
Nazarin Adventist Health Study-2 ya gano cewa masu cin ganyayyaki suna da 42% qaramar haxarin mutuwa daga cututtukan zuciya fiye da marasa cin ganyayyaki; masu cin ganyayyaki suna da qaramar raguwa amma mai ma'ana.
Ciwon sukari nau'in 2
Masu cin ganyayyaki suna da kusan rabin haxarin masu cin ganyayyaki, da kuma kashi xaya cikin huqu na haxarin masu cin nama, a cikin EPIC-Oxford da Adventist cohorts.
Ciwon daji
Dukansu abinci suna rage haxarin ciwon daji gaba xaya idan aka kwatanta da abincin nama mai yawa; abincin vegan yana nuna musamman fa'ida ga ciwon daji na prostate.
Vitamin B12
Mahimmanci ga masu cin ganyayyaki, an bada shawarar ga masu cin ganyayyaki: kiwo da qwai ba sa biyan buqatar B12 yadda ya kamata. Qwaya 2,000 µg cyanocobalamin a mako yana da arha, lafiya kuma ya wadatar.
Omega-3
Yi amfani da DHA/EPA da aka samu daga algae (250–500 mg a kowace rana) a kan abincin vegan. Flax, chia da goro suna samar da ALA, wanda ke canzawa zuwa DHA a qaramar farashi.
Farashi
A kowane yanki da ke da ingantattun bayanai game da farashi, mafi arha abinci na tushen shuka shine: shinkafa, alkama, masara, lentil, wake, hatsi, dankali, kayan lambu na yanayi da ayaba. Abincin vegan da aka gina a kan wa'annan abinci yawanci sun fi arha fiye da abincin vegetarian da ke haxa da caku da qwai masu sako-sako, kuma sun fi arha fiye da abincin nama. Adadin farashin da mutane ke haxa da cin ganyayyaki yana fitowa ne daga nama na kwaikwayo na zaixu da madadin kiwo na musamman, ba daga abincin da kansa ba.
Wanne ya kamata ku zavaxa?
Idan kuna binciken canjin, amsar gaskiya ta dogara da dalilan ku.
- Dabbobi — zaixu vegan. Cin ganyayyaki har yanzu yana ba da kudade masana'antun kiwo da qwai, inda mafi yawan raunuka ke faruwa a kowane gram na abinci.
- Yanayi, fili, ruwa — zaixu vegan. Abincin vegetarian yana rage tasiri da kusan rabi; abincin vegan yana rage shi da kashi uku cikin huqu.
- Lafiya — duk biyun suna aiki. Abincin vegan yana nuna xan ƙara ingancin zuciya da metabolism, musamman a cikin nau'in abincin shuka cikakke.
- Al'adu, addini, iyali — cin ganyayyaki na iya zama matakin shiga; mutane da yawa suna komawa zuwa vegan a cikin watanni ko shekaru yayin da halaye da amincewa ke haxuwa.
- Farashi — vegan tare da abinci mai mahimmanci na tushen shuka shine mafi arha a mafi yawan qasashe; vegetarian tare da caku na iya zama mafi tsada.
Tambayoyin da aka fi yawan yi
Shin vegan yana da lafiya fiye da vegetarian?
Xan xan, a kan yawancin alamun zuciya da metabolism, musamman a cikin nau'in abincin shuka cikakke. Dukansu abinci sun fi lafiya fiye da abincin nama na yau da kullum idan aka shirya su da kyau.
Shin vegan yana da xa'a fiye da vegetarian?
Ta hanyar matakan da yawancin masu cin ganyayyaki ke amfani da su — rage cutarwa ga dabbobi masu hankali — eh. Samar da kiwo da qwai ya haxa da tilasta haihuwa, raba uwa da 'ya'ya, kashe zakaran kaji masu qwai, da yanka shanu masu kiwon da suka qare da kaji masu qwai.
Zan iya zama vegetarian kuma har yanzu in taimaki dabbobi?
Eh — kowane raguwa a cikin buqatar samfuran dabbobi yana taimakawa. Cin ganyayyaki yana rage kusan rabin dabbobin da aka kashe ga kowane mutum idan aka kwatanta da abincin yamma na yau da kullum. Veganism yana kusan kawar da shi.
Fa ya game da pescatarian ko flexitarian?
Dukansu suna rage cutarwa idan aka kwatanta da abincin nama mai yawa amma babu xaya da vegetarian a qarqashin daidaitattun ma'anoni. Kifi suna da hankali; kamun kifi na masana'antu kuma yana kashe adadi mai yawa na dabbobin da ba a niyya ba.
Shin abincin vegan yana da lafiya ga yara?
Eh. Hukumar Abinci da Abinci, Hukumar Abinci ta Burtaniya da Masu Cin Abinci na Kanada sun tabbatar da cewa abincin vegan da aka shirya da kyau ya dace da jariri, yara da matasa, tare da kulawa ga adadin kuzari, B12, bitamin D, iron, calcium da DHA.
Shin akwai zaixu 'vegan amma caku'?
Wannan shine kawai vegetarian. Kalmar 'vegan' tana nufin cire duk samfuran dabbobi; caku shine kiwo kuma saboda haka an cire shi.
Shin masu cin ganyayyaki da masu cin ganyayyaki suna samun isasshen furotin?
Eh. Legumes, tofu, tempeh, seitan, hatsi cikakke, goro da tsaba suna biyan buqatar furotin cikin sauqi a kan abincin da aka bambanta da ke biyan buqatar adadin kuzari.
Shin zuma vegan ce?
A'a. Qudan zuma dabbobi ne marasa kashin baya tare da rubutattun koyo da martani na ciwo; kasuwancin zuma kuma yana cutar da su a fannin tattalin arziki da jiki.
Shirye don xaukar mataki na gaba?
Idan wannan kwatancen ya yi daidai da ci gaba, shirin farawa na kwanaki 7 yana kai ku ta hanyar karin kumallo, abincin rana, abincin dare da abincin ciye-ciye ta amfani da kayan abinci masu arha a yankinku.