Masu cin ganyayyaki vs Vegan
Hanyar guda ɗaya, nisa daban.
Masu cin ganyayyaki suna daina cin naman dabbobi. Vegans suna daina amfani da dabbobi gaba ɗaya — babu kiwo, babu ƙwai, babu zuma, babu fata. Dukansu abincin sun fi lafiya kuma suna da tasiri kaɗan fiye da matsakaicin duniya; guda ɗaya ne kawai ke bin ɗabi'a zuwa samar da kiwo da ƙwai. Ga abin da ke canzawa, me yasa yake da mahimmanci, da kuma yadda ake yanke shawara.
Amsar da aka bayar cikin daƙiƙa 30
Mai cin ganyayyaki yana guje wa nama, kaji da kifi amma har yanzu yana iya cin kayan kiwo, ƙwai da zuma. Vegan yana guje wa duk samfuran dabbobi a cikin abinci, tufafi, kayan shafawa da nishaɗi. Cin vegan shine mafi daidaitaccen bayanin irin waɗannan damuwa na ɗabi'a da muhalli: an ware shanu daga maruƙansu kuma an yanka su; ana kashe kaji masu ƙwai lokacin da samarwa ya ragu. Idan dalilin da yasa ka daina cin nama shine dabbobi, yanayi ko lafiya, cin vegan yana kammala hoton.
Ma'anoni
Mai cin ganyayyaki
Abincin mai cin ganyayyaki yana cire naman dabbobi — nama, kaji, kifi, kifin teku da kwari — yayin da yake ba da izinin wasu ko dukkan samfuran da aka samo daga dabbobi kamar madara, ƙwai da zuma. Mafi yawan nau'in a duniya shine ovo-lacto mai cin ganyayyaki. Cin ganyayyaki yana da tushe mai zurfi a cikin addinin Hindu, Jainism, Buddhism, Seventh-day Adventism da kuma al'adar Bahar Rum.
Vegan
Cin vegan hanya ce ta rayuwa da ke neman cirewa, gwargwadon yiwuwa da aiki, kowane nau'i na amfani da zalunci ga dabbobi — don abinci, tufafi ko wani dalili (Vegan Society, 1944/1979). A aikace yana nufin babu nama, kifi, kiwo, ƙwai, zuma, fata, ulu, siliki, gashin tsuntsu ko kayan shafawa da aka gwada akan dabbobi. Abincin abinci wani lokaci ana kiransa da abinci mai tsattsauran ra'ayi na tushen shuka.
Kwatance gefe-da-gefe
Abin da kowane abinci ke ba da izini, da kuma abin da yake cirewa.
| Bangare | Mai cin ganyayyaki | Vegan |
|---|---|---|
| Nama, kaji, kifi | An cire | An cire |
| Kiwo (madara, cuku, man shanu) | An yarda | An cire |
| Ƙwai | An yarda (ovo-lacto) | An cire |
| Zuma | Yawanci an yarda | An cire |
| Fata, ulu, siliki, gashin tsuntsu | An yarda | An cire |
| Kayan shafawa da aka gwada akan dabbobi | An yarda | An cire |
| Dabbobi da aka kashe a kowace mutum a kowace shekara (kimanin.) | ~30 (ciki har da kiwo/ƙwai kaji maza & kaji masu ƙwai da aka cire) | Kusan zero |
| Sawun iskar gas mai gurbata iska vs abinci mai yawan nama | −35% | −75% |
| Amfani da ƙasa vs abinci mai yawan nama | −50% | −75% |
| Amfani da ruwa vs abinci mai yawan nama | −25% | −54% |
| Ƙarin bitamin B12 | An ba da shawarar | Mahimmanci |
Bambance-bambance na gama gari
Kalaman da ke kewaye da cin ganyayyaki ba duka ɗaya suke ba.
- Ovo-lacto mai cin ganyayyaki
- Babu nama, kaji ko kifi; an yarda da kiwo da ƙwai. Ma'anar tsoho na 'mai cin ganyayyaki' a yawancin ƙasashen Yamma.
- Lacto mai cin ganyayyaki
- Babu nama, kaji, kifi ko ƙwai; an yarda da kiwo. Ya zama ruwan dare a cikin al'adun Hindu na Indiya da Jain.
- Ovo mai cin ganyayyaki
- Babu nama, kaji, kifi ko kiwo; an yarda da ƙwai. Yana da wuya a matsayin ingantaccen asali.
- Pescatarian
- Yana cin kifi da kifin teku amma babu wani nama. Ba mai cin ganyayyaki ba ne ta yawancin ma'anoni; kifin abu ne mai rai kuma kamun kifi na masana'antu babban tushen cutar da ruwa ne.
- Flexitarian / reducetarian
- Yawanci yana cin abinci na tushen shuka tare da nama na lokaci-lokaci. Yana taimakawa a matsayin canji, ba daidai yake da mai cin ganyayyaki ko vegan ba.
- Tushen shuka
- Yana bayyana abincin galibi ko gaba ɗaya abubuwan shuka. Sau da yawa ana amfani da shi ta mutanen da ke mai da hankali kan lafiya ko muhalli maimakon ɗabi'a; ba koyaushe yake tsattsauran ra'ayi na vegan ba.
- Cikakken abinci na tushen shuka (WFPB)
- Abincin vegan wanda aka gina akan tsire-tsire marasa tace, mai kaɗan, gishiri da sukari — nau'in da aka bincika a cikin gwaje-gwajen ilimin zuciya ta Esselstyn, Ornish da sauransu.
- Mai tsattsauran ra'ayi na vegan / mai ɗabi'a na vegan
- Daidai yake da vegan; yana jaddada abubuwan da ba na abinci ba na falsafar kuma an gane shi a matsayin imani da aka kare a ƙarƙashin dokar daidaito ta UK da EU (Casamitjana v League Against Cruel Sports, 2020).
Ɗabi'a — me yasa layin kiwo da ƙwai ke da mahimmanci
Yawancin mutane suna daina cin nama don guje wa cutar da dabbobi. Samar da kiwo da ƙwai na zamani suna haifar da irin wannan cutar ta wata hanya.
Kiwo
Shanu suna samar da madara ne kawai bayan haihuwa. A cikin kiwo na kasuwanci, ana cire maruƙa a cikin awanni 24-48 don a sayar da madara; maruƙan maza yawanci ana yanka su don veal ko ana harbe su a lokacin haihuwa. Ana aika shanu masu kiwo da suka yi ƙoƙari zuwa yanka a shekaru 4-6, sabanin tsawon rayuwar halitta na 20+.
Ƙwai
Kaji masu ƙwai na zamani an haifa su ne da zaɓi don samar da ƙwai ~300 a kowace shekara (kaji daji na daji yana yin ƙwai ~12). Ana kashe kaji maza na nau'ikan ƙwai a cikin awanni na ƙyanƙyashe — kimanin biliyan 6-7 a duniya a kowace shekara — ta hanyar niƙa ko gasawa. Ana yanka kaji a watanni 18 lokacin da samarwa ya ragu.
Zuma
Kiwo na zuma na kasuwanci ya haɗa da yanke fuka-fukan Sarauniya, maye gurbin zuma da ruwan zuma, da asarar ƙudan zuma na yau da kullun yayin jigilar su zuwa nesa don kwangilar pollination.
Ulu, fata, gashin tsuntsu
Tumaki masu ulu, shanu masu fata da geese masu gashin tsuntsu duk suna ƙarewa a irin waɗannan yankan dabbobi tare da dabbobin nama — waɗannan masana'antun suna da alaƙa da tattalin arziki, ba daban ba.
Muhalli — nawa ne vegan ke ƙara tafiya?
Wani binciken Abinci na Halitta na 2023 na abincin UK 55,000, mafi cikakken zuwa yau, yana ƙididdige tazarar a sarari.
Lafiya — duka biyun suna aiki, vegan yana buƙatar B12
Manyan ƙungiyoyin dietetics (Academy of Nutrition and Dietetics, British Dietetic Association, Dietitians of Canada) sun tabbatar da cewa duka abubuwan cin ganyayyaki da na vegan da aka tsara da kyau sun dace ga kowane matakin rayuwa, ciki har da ciki, jariri da aikin wasanni, kuma suna rage haɗarin cututtukan zuciya, ciwon sukari nau'in 2 da ciwon daji da yawa. Bambance-bambancen suna da ƙanƙanta amma gaskiya ne.
Cutar zuciya
Binciken Lafiya na Adventist-2 ya gano cewa vegans suna da haɗari 42% ƙasa na mutuwa daga cututtukan zuciya fiye da waɗanda ba masu cin ganyayyaki ba; masu cin ganyayyaki suna da raguwa kaɗan amma mai mahimmanci.
Ciwon sukari nau'in 2
Vegans suna da kusan rabin haɗari na masu cin ganyayyaki, kuma kashi huɗu na haɗari na masu cin nama, a cikin EPIC-Oxford da ƙungiyoyin Adventist.
Ciwon daji
Duka abincin suna rage haɗarin ciwon daji gaba ɗaya vs abinci mai yawan nama; abincin vegan yana nuna fa'ida ta musamman ga ciwon daji na prostate.
Bitamin B12
Mahimmanci ga vegans, an ba da shawarar ga masu cin ganyayyaki: kiwo da ƙwai ba sa biyan buƙatun B12 da kyau. Kwayar cyanocobalamin 2,000 µg ta mako-mako mai arha ce, mai aminci kuma mai isaswa.
Omega-3
Yi amfani da DHA/EPA da aka samo daga algae (250–500 mg a kowace rana) akan abincin vegan. Flax, chia da walnuts suna samar da ALA, wanda ke canzawa zuwa DHA a ƙananan matsayi kawai.
Farashi
A kowane yanki tare da ingantaccen bayanan farashi, abinci mafi arha shine abinci na tushen shuka: shinkafa, alkama, masara, lentil, wake, hatsi, dankali, kayan lambu na lokaci da ayaba. Abincin vegan da aka gina akan waɗannan abinci yawanci sun fi arha fiye da abincin cin ganyayyaki da suka haɗa da cuku da ƙwai na kyauta, kuma sun fi arha fiye da abincin nama. Hukuncin farashi da mutane ke dangantawa da cin vegan yana fitowa ne daga zaɓin naman da ba na gaskiya ba da kuma madadin kiwo na musamman, ba daga abincin da kansa ba.
Wanne ya kamata ku zaɓa?
Idan kuna nazarin canjin, amsar gaskiya ta dogara da dalilinku.
- Dabbobi — zaɓi vegan. Cin ganyayyaki har yanzu yana ba da kuɗin masana'antun kiwo da ƙwai, inda cutarwa mafi yawa ke faruwa a kowace gram na abinci.
- Yanayi, ƙasa, ruwa — zaɓi vegan. Abincin cin ganyayyaki yana rage tasiri da kusan rabi; abincin vegan yana rage shi da kashi uku cikin huɗu.
- Lafiya — duka biyun suna aiki. Abincin vegan yana nuna ɗan fa'idar zuciya da ma'ana, musamman a cikin nau'in abinci na tushen shuka.
- Al'adu, addini, iyali — cin ganyayyaki na iya zama hanyar shiga; mutane da yawa suna komawa vegan a cikin watanni ko shekaru yayin da halaye da amincewa ke haɓaka.
- Farashi — vegan tare da abinci na tushen shuka shine mafi arha a yawancin ƙasashe; cin ganyayyaki tare da cuku na iya zama mafi tsada.
Tambayoyin da aka fi yawan yi
Shin vegan ya fi lafiya fiye da mai cin ganyayyaki?
Kaɗan, akan yawancin alamomin zuciya da ma'ana, musamman a cikin nau'in abinci na tushen shuka. Dukansu abincin sun fi lafiya fiye da abincin nama na yau da kullun idan an tsara su da kyau.
Shin vegan ya fi ɗabi'a fiye da mai cin ganyayyaki?
Ta hanyar matakan da yawancin masu cin ganyayyaki suka riga sun yi amfani da su — rage cutarwa ga dabbobi masu rai — eh. Samar da kiwo da ƙwai ya haɗa da haihuwa da tilas, raba uwaye da yara, kashe kaji maza na nau'ikan ƙwai, da yanka shanu masu kiwo da kaji masu ƙwai da suka yi ƙoƙari.
Zan iya zama mai cin ganyayyaki kuma har yanzu in taimaki dabbobi?
Eh — kowane raguwa a cikin buƙatun samfuran dabbobi yana taimakawa. Cin ganyayyaki yana rage dabbobin da aka kashe a kowace mutum da kusan rabi idan aka kwatanta da abincin Yamma na yau da kullun. Cin vegan yana kusa da kawar da shi.
Game da pescatarian ko flexitarian fa?
Duka biyun suna rage cutarwa idan aka kwatanta da abincin mai yawan nama amma babu ɗayan da mai cin ganyayyaki ne a ƙarƙashin ma'anoni na yau da kullun. Kifi mai rai ne; 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. Academy of Nutrition and Dietetics, British Dietetic Association da Dietitians of Canada sun tabbatar da cewa abincin vegan da aka tsara da kyau sun dace ga jariri, yara da samartaka, tare da kulawa ga adadin kuzari, B12, bitamin D, baƙin ƙarfe, calcium da DHA.
Shin akwai zaɓin 'vegan amma cuku'?
Wannan kawai mai cin ganyayyaki ne. Kalmar 'vegan' tana nufin kawar da duk samfuran dabbobi; cuku kiwo ne don haka an cire shi.
Shin masu cin ganyayyaki da vegans suna samun isasshen furotin?
Eh. Legumes, tofu, tempeh, seitan, hatsi gabaɗaya, goro da tsaba suna biyan buƙatun furotin a sauƙaƙe akan abincin da aka bambanta wanda ke biyan buƙatun adadin kuzari.
Shin zuma vegan ne?
A'a. Ƙudan zuma dabbobi ne marasa kashin baya tare da rubutattun koyo da martani na ciwo; Samar da zuma na kasuwanci kuma yana cutar da su a fannin tattalin arziki da na jiki.
Shirye don ɗaukar mataki na gaba?
Idan wannan kwatancen ya bayar da hujja don ci gaba, mai farawa na kwanaki 7 yana jagorantar ku ta hanyar karya, cin abincin rana, cin abincin dare da abubuwan ciye-ciye ta amfani da kayan abinci masu araha a yankin ku.