អាហារ​បួស និងសុខភាព

 

素食與健康

GaharbYsnigsuxPaB

1>lMnaMedIm ³

elIkdl;GaharbYs mnusSTUeTARbEhlCaKitdl; elaksgÇrWdUnCI . tamkarBitelIkykTsSn³viTüasaRsþ mkEsVgyl; mnusSbriePaKGaharbYskan;EteRcIneTA²ehIy.

1>mnusSCatiedImeLIyKWCastVGaharbYs ³

enAelIkarvivtþn_rbs;mnusSCatimanPsþútagbBa¢ak;CaeRcIn srIragÁrbs;mnusSCatiKWminsaksmbriePaKsac; eLIy.shrdæGaemricmanbNÐithanFIgTun¬G.S.Huntington¦mñak; Kat;Føab;eFVIkar{vHkat;BiesaFn_viPaK}bBa¢ak; famnusSCatiminsaksmbriePaKGaharsac;eLIy . enAkñúgesckþIEføgkarN_Kat;)anbBa¢ak;fa ³

1>stVsIusac; ³ dUcCa xøa eta eBaHevontUcrbs;BYkvaxøINas; eBaHevonFMRtg;Nas; müa:geTotesµIrelag. ehIystVsIu GaharbYs dUcCa eKa BEB esH eBaHevontUcrbs;vaEvgNas; eBaHevonFMk¾EvgNas;Edr müa:geTotmanRCIvRCYj. eRBaHfaekasikaeQIenAkñúgCatisac;tic CaCatiRbUetGuInxab; mincaM)ac;CBa¢k;ykbnþicmþg² dUecñHeBaHevonxøINas;. cMEnkÉekasikaeQIrbs;rukçCatiFM mingaynwgrMlay KWRtUvkarbBa¢k;ykCasnSwm² dUecñHeBaHevonEvg. ehIyeBaH evonFMrbs;mnusSk¾EvgNas;Edr RbEhlman5Em:Rt müa:geTotteRmobbt;eTAbt;mk CBa¢aMgeBaHevonminesµIrelag müa:geTotRCYjteRmob elIKña enHehIyKWCamUlehtuEdlmnusSCatiminsaksmbriePaKGaharsac;.

2>stVsIusac; dUcCa cck xøa xøarxin eta suT§EtmanRkckmutGaceTARbmaj;smøab;stVepSgeTot müa:geTotmancgáÚm d¾mutRsYc GacEhkdMusac;stV cMnucTaMgenHmnusSCatisuT§EtGt;manTaMgGs;.

3>stVsIusac; CatiGasIutkñúgRkBHKWeRcInCagmnusSCati20dg edayehtuGasIutkñúgRkBHxøaMgEbbenHehIy eTIbGac rMlaysac;d¾ rwgnigq¥wg)an.

dUecñHcab;taMgBIlkçN³BiessTaMgenHGacbBa¢ak;fa mnusSCatieyIgKWCastVGaharbYs.

2>citþGaNitGasUrrbs;mnusSCati ³

enAsm½ykalburaN mnusSCatibriePaKEpøeQIRss;nigbEnøRss; eRkaymkenAsm½ykalEpndITwkkk eday sarEtemXRtCak;dIkk rukçCatiRtUvgab;Gs; XøaneBk eXIjstVgab;k¾ykmkbriePaKTaMgeqA . eRkaymkeronecH eRbI]bkrN_fµ vaysmøab;stVmkcEg¥teBaH . eRkaymkrkeXIjePøIg kan;EtbgáeGaykøayCavasnaéRBépSsMrab;stV eRBaHfamuneBlmanePøIg mnusSTaMgLayRtUvbriePaKsac;EdlmanCab;QamRss; kñúgcitþecosminputBIrMlwkxøÜnÉg xøH²eLIy Etsac;Edlqøgkat;ePøIgGaMgmk GarmµN_EdlbriePaKenAkñúgmat;nigmenaseBa©tnaKWERbGs;ehIy . cab;taMgBIeBlenaHmkmnusSCaticab;epþImyk GaharsMxan; {rukçCati} ERbkøayCaGaharbnÞab;bnSM dUecñHminfa stVehaHehIr stVvaredIr rhUtdl;stVEhlkñúgTwk mnusSCatieRbIkll,icRKb;Ebbya:gedIm,Icab;BYkvamkrYcvHeBaH e)aceram skRska GaMgdutehIyk¾elIkdak;elItu . KYreGaycMElkenaHKWelItufVIebImanmðÚbCaeRcIn b:uEnþk¾minEdl eXIj xøa xøarxin cck KWeXIjEt RtI bgág eKa CaedImEdlCastVTn;exSay müa:geTotCastVKµankMlaMgkarBarxøÜn enHsrbBa¢ak;eGayeXIjfabriePaKsac;KWcab;bgçMCIvitGñkTn;exSay etIGñkxøaMgmansiT§icab;bgçMCIvitGñkexSayb¤?R)akd CaKµan enAeBlEdleyIgykkaMbitcg;smøab;eKacas;mYyk,alrWBEBmYy emIleXIjTwkEPñkrbs;BYkva eBlBiXat R)akdCamankarsÞak;esÞIr ehtuGVIeTA? eRBaHfaenHKWCaklüaNcitþ enHKWCavicarNBaØaN enHKWCacitþGaNitGasUr BYkeyIgsakKitBicarNaeTAemIl bMNac;)anCamindac;citþ KWminKYrbriePaKeLIy.

3>GaharbYstMNagGarüFm’rugerOg ³

GarüFm’rbs;mnusSCati KW)ane)aHBYycUlyuKsm½yyanGavkas GñkGavkask¾)aneLIgeTAdl;zanRBHc½nÞ eTaHbICaEpñkbec©keTsviTüasaRsþrWevC¢saRsþsuT§EtrIkcMerInya:gxøaMg \LÚvenHenATVIbGWr:ubRbeTsTaMgLay shrdæ Gaemric RbeTsenATIVbGasIu  enAman GURsþalI jÚsaELn GriyRbeTssuT§Etp©úgepþImnigpSBVpSay {GaharbYs} enHedaysarBYkeKyl;faenAeBl EdlstVFatuRtUvsmøab; edaysarEtxøacjejIt xwg KMuKYn karrMCYlcitþGaRkk;Ebb enH GaceFVIeGaykñúgragkayekItecjnUvvtßúFatuBulCaeRcIn bnSl;TukenAkñúgxøÜnminGacrMlay mnusSmñaTaMgLay briePaKeTAGacbegáItCaCatiCm¶WmharIk . bc©úb,nñenHenAelIBiPBelak)anbegáIt {smaKmGaharbYsGnþrCati} mk CRmujpSBVpSayGaharbYs eFVIeGayEpndITaMgmUlGacyl;BIGtßn½yBiténGaharbYs müa:geTotbc©úb,nñenHGñk briePaKbYsenAelIBiPBelakKWeRcInNas; dUecñHGaharbYsKWCanimitþrUbGarüFm’rugerOg.

2>Gtßn½yBiténGaharbYs ³

1>GaharbYsKWCaGVI ?

1> {GaharbYs} KWminbriePaKCatistV ehIyminbriePaKrbs;Edlb:HBal;dl;karlUtlas;énsrIragÁkay ¬rIkray rn§t; ePJac¦ tYya:g ³ fñaMejón fñaMCk; suraCaedImsuT§EtGacbNþaleGayejón GahareFVIeGaymat;s¥úyk¾min briePaK tYya:g ³ søwkxÞwm emImxÞwms KUqay .

2> {GaharbYs} KWbriePaKbEnøbgáar EpøeQI RKab;FBaØaCatiTaMg5nigBBYksENþk .

2>ehtuGVIRtUvbriePaKbYs ?

briePaKsac;eFVIeGayragkayrbs;BYkeyIgTTYlrgkarxUcxatmuneBlkMnt; müa:geTotbgáeGaymanCm¶WCa eRcIn.bIdUcCama:sIunrfynþmYy edImeLIyeRbIeRbgsaMgs‘ubEBr ebIsineRbIeRbgma:sUtk¾GacbeBaäHeTAmuxEdr ehIy mankMlaMgxøaMgeTot b:uEnþvarh½ssÞH swkercrilNas; rwtEtgayrlt;ma:sIuneTot. srIragÁkayrbs;eyIgBMuEmnRKan;Et Cama:sIunmYyb:ueNÑaHeT srIragÁkayrbs;eyIgsµúKsµajehIycMElkGs©arü manmenaseBa©tna manbBaØa enAkñúgmYy CIvitrbs;BYkeyIg bMerIeyIgmYyCIvit. ehtuenHehIyRtUvGnuelameTAtamrcnasm<½n§rbs;FmµCati ehIypÁt;pÁg;eGay rUbkaynUvEpøeQIFmµCati bEnøbgáar RKab;FBaØaCatinigBBYksENþk GaharEbbenHeFVIeGaykarlUtlas;rbs;eyIg maMmYnEfmTaMgmankMlaMgrh½srhYn Gt;RTaM)anyUr .

3>plRbeyaCn_énGaharbYseRcInNas;

1>GaharbYsGaceFVIeGaysµartImnusSeBjbribUrN_ begáInkMlaMg ³

GaharbYsGacCYybEnßmPaBGt;RTaMrbs;mnusS kILakreCIgÉkl,I²CaeRcIn enAmuneBlcUlRbkYtsuT§EtRtUv briePaKbYsmYyryHeBlEvg KWcg;bNþúHbNþalPaBFn;.

mnÞIreBTübc©úb,nñenAbs©wmRbeTsRKb;Rcklðk suT§EteRbIR)as;GaharbYs ehIyk¾edaysarBYkeKyl;c,as;fa GaharbYsGaceFVIeGaymnusSbEnßmkMlaMgxøaMg ehIyrh½sCasHes,IyeLIgvij müa:geTotdUcCa Cm¶WebHdUg Cm¶WTwk enamEp¥mCaedIm RKUeBTüTUeTAsuT§Etk¾dwgEdlfaRtUvbnßykarbriePaKsac; dUecñHBYkeyIgl¥bMputKWbriePaKbYsCaRbcaM bEnßm Gg;TIK½r edIm,Ikat;bnßy»kasbgáeGaymanCm¶W .

2>GaharbYsGaceFVIeGaymnusSkat;bnßyCm¶Wdgáat; GUsBnüarGayuCIvit ³

rukçCatiRKb;ya:gEdlekItmanenAcenøaHemXdI Gacpþl;eGaymnusSbriePaKeRbIR)as;eRcInNas; manxøHman TaMg4rdUv manxøHmaneTAtamlkçN³ExrdUv b:uEnþGacniyay)anfaKWsuT§EtlUtlas;eLIgsmRsbeTAtamtRmUvkar rbs;mnusSCati tYya:g FatuGakass¶ÜtexSaHKWlUtlas;EpøeQIsm,ÚrTwk FatuGakasekþAEhgKWlUtlas;EpøeQIRtCak; eBlFatuGakasRtCak; dutFüÚgkMedA KWGacbriePaKéqfav dMLÚg mkbM)at;CatiEpSgBulrbs;FüÚg karBarCm¶WBk k¬ehImsr ésbMBg;k¦KWRtUvbriePaKbEnøsmuRTeGay)aneRcInman bnÞHsaray bMeBjbEnßm {CatiGIuy:Ut} yinsin KWGacb:Uvxül; degðIm sRmYlsuxPaB enAmanesµAfñaMCaeRcIneTotGacBüa)alCm¶W TaMgenHsuT§EtCatisac;KµaneLIy.

müa:geTotenAkñúgGaharCatisac; rEmgEtgEtmanbEnßm G½rm:Un ¬hormone¦ ¬CatilUtlas;¦ bEnßmkarlUt las;eGaykan;EtelOn b:uEnþedaysarxøaclUtlas;elOnRCul stVciB©awmTaMgenHminGacRTaMRT)an dUecñHk¾bEnßm Gg;TIbIeyaTik¬antibiotic¦ ehIyCatiKImITaMgenHsuT§EtGacrkSaenAkñúgkayrbs;stV ehIyKµanviFIbeBa©jmk eRkA)an. kaEstjÚy:kFøab;RbkasenAéf¶TI 18 Exkkþda qañM1971 fa ³ {enAkñúgGaharrbs;BYkeyIg eRKaHGasnñ kM)aMgEdlCH\T§iBldl;suxPaBragkaybMputKWvtßúRbLak;EdlemIlBMueXIj ehIynigkareRbIR)as;fñaMsmøab;stVl¥it ¬insecticide¦ fñaMbgáarkMu»yxUc¬Preservative¦ Gg;TIbIeyaTik¬antibiotic¦ nigsMNl;kMeTckMTI»sfKImI CaedIm}.

dUecñHbriePaKGaharbYsyUrGEgVgGacecosputeRKaHfñak;CaeRcIndUcEdl)anra:yra:b;xagmux müa:geTotGac TTYl)anCIvCatiRKb;ya:gsmRsbeTAnwgtRmUvkarrbs;srIragÁkay eBlenaHGaceFVIeGaymnusSmñaTaMgLaykat; bnßyCm¶Wdgáat;ehIyGacBnüarGayu)anEvg.

3>GaharbYsGackat;bnßykarCBa¢k;yk ¬ CatiBisBIstVEdlmanCm¶W ¦ ³

RbeTsCb:unmanGñkviTüaCIvCatimñak; lT§plRsavRCavBiesaFn_KW ³ {eRKOgbriePaKCatisac; eFVIeGayCati GasIutenAkñúgxøÜnekIneLIg KWGacekIteraKsnøak;q¥wg RbRKIv Cm¶WrwgsrésQamRkhm¬arteriosclerosis¦ Cm¶Wsøab; mYycMehogxøÜn Cm¶WelIsQam Cm¶WebHdUg Cm¶WTl;lamkCaedIm . edayehtuEtCatisac;pÞal;mankarpøas;bþÚrBIcas;mk fµI R)akdCaenAmansMNl;EdlbeBa©jmkmin)ans¥atl¥ ehIymanCm¶WepSg²begáIteGaymanCatiBis kaksMNl;min l¥TaMgenHeFVIeGayGasIutTwkmURtkñúgsrIragÁkan;EtekIneLIg sÞHsrésQam QameFVIclnaminl¥ eFVIeGaykMlaMg sarBagÁkayTb;Tl;eraKmharIknigCm¶WcEmøkcuHexSay . ehIyk¾gaybgáeGaymanCm¶WRkelon elIsQam Cm¶WebH dUgCaedIm}. EfmTaMgdUcxagmuxniyayCm¶WebHdUg Cm¶WTwkenamEp¥m eraKhWt suT§EtRtUvbriePaKticrWhambriePaKCati sac;eTIbgayBüa)alCa b:uEnþmanGñkbriePaKbYsCaeRcInmin)anpwkfñaMsgáÚvGVIk¾mansgÇwmCasHes,Iy enHsrbBa¢ak; eGayeXIjfaGaharbYsGackat;bnßyCatiBisEdlekIteLIgBICm¶WstV Gacniyay)anfamanEtRbeyaCn_minmankar bMpøaj ebIGBa©wgéf¶enHmanmnusSEbrCaniyayfaCatisac;KWCaeRKOgb:Uv KWBitCaKYrEtEsVgyl;eGayc,as; etICakarBit EmnEdrb¤eT ? .

4>GaharbYsGaceFVIeGaymnusScitþs¥atcMNg;tic Tn;Pøn;søÚtbUt ³

stVGaharbYsPaKeRcInsuT§EtmancritlkçN³Tn;Pøn;søÚtbUt dUcCa ³ eKa esH BEB CaedIm ehIypÞúymkvij stV Gaharsac; dUcCa ³ eta xøa xøarxin CaedIm PaKeRcInsuT§EtkacsahavéRBépS . dUecñHRbsinebImnusSmñaTaMg LayGacbriePaKbYs eBlenaHKWminCasUvgayqøgcritlkçN³kacsahavBIstVsIusac; ehIyGacrkSasarFatud¾søÚt bUt . pÞúymkvijral;éf¶enAEk,rGaharcg¥ab {briePaKGVI dUchñwg} citþminGacs¥ats¥M KWminGackat;bnßyKMnittNða kþIb:gR)afña BYkeyIgemIlsgÁmbc©úb,nñmankUnsmøab;«Bukmþay nigeQøaHTas;ETgCamYy«Bukmþay ehIyEfmTaMgman qk;bøn;RTBüFn cab;rMelaPnarIePT CaedIm .l. eRcIneBk²ehIy enHKWsuT§EtmkBIkarbriePaKsac;eRcIneBk smøab; stVeRcIneBk kñúgsgÁmeBareBjeTAedaycMhayeXareXA RbsinebITaMgGs;KñasuT§EtbriePaKbYsryHeBlyUr sgÁm enHyUr²eTAkan;EtGacmanvibulsuxeTA.

3>etIRtUvbeiePaKEbbem:ceTIbmansuxPaBmaMmYn ³

enAkñúgFmµCati rukçCatieFVI {rsµIsMeyaK} søwkRsUbyk]sµ½nkabUnicBIlMhGakas b£sRsUbCBa¢k;ykTwkkñúgdI eRbI R)as;famBlénkMedARBHGaTitü GacERbkøayCavtßúCIvCati famBlGaharTaMgenH stVKWKµanviFIbegáItecjmk)aneT ehIyk¾RtUvbriePaKrukçCatiCaGahar RbsinebImnusSbriePaKstV KWbriePaK {rukçCatiEkéqñ} KWbriePaKGaharsMNl; .

mnusSmñak;Gacrs;)anKWRtUvBwgEp¥kelI BnøWRBHGaTitü xül;Gakas Twk nigCIvCatiGahar . CIvCatiGacEck ecjCa 8ya:g ³ RbUetGuIn KøúysuIt lIBIt CatiEr: vItamIn Gg;suIm¬enzyme¦ekasikaeQI ¬cellulose¦nigTwk . ral; CIvCatinimYy²suT§EtmanplRbeyaCn_rbs;va bIdUc RbUetGuIn KøúysIut lIBItKWCaRbPBedIménfamBlkMedA CatiEr: vItamIn Gg;suIm CYyeGaysrIragÁkayRsUbCBa¢k;ykCIvCati Tb;Tl;Cm¶W ekasikaeQIGacCYyrMlayGahar karBarTl; lamk TwkGacsMGatkñúgxøÜn bnÞn;lamk dwknaMCIvCati rwtEtCaFatupSMsMxan;caM)ac;rbs;Qam . RbsinebIkgVHmYykñúg cMeNamenaH suT§EtGacbNþaleGayragkaymanCm¶W . ebIGBa©wg etICatiCIvCatiTaMgenHRtUvbriePaKya:gem:ceTA eTIb GacTTYl)an ? sUmGñkTaMgGs;KñaTukcitþ eRBaHenAkñúgGaharrukçCatisuT§EtGacTTYlyk)an mincaM)ac;BwgelICati sac;eLIy.

ebIGBa©wg ehtuGVImnusSxøHeRkayBIbriePaKbYssuT§EtmanGarmµN_dUcCaGs;kMlaMg ? sMxan;bMputKWkñúgcitþenAmin Tan;sRmbTaMgRsugenAeLIy müa:geTotmindwgbriePaKya:gem:c manGñkxøHhUberIs EbbenHCIvCatiya:gem:cnwgman tulüPaBeTA ? dUecñHbEnø EpøeQIGVIk¾RtUvbriePaKEdr eRkABI)ayGgár sENþkepSg²k¾RtUv]sSah_briePaK ]TahrN_dUc CasENþkesogKWCarukçCatiEdlmanCatiRbUetGuInl¥bMput CIvCatietAkYrmYydMu l¥Cagsac;mYydMub:unetAkYreTot KWminGac ma:k;gayeLIy bEnøGachUbeqAkan;Etl¥ eBlqabEnøeRKOgpSMkMudak;eRcIneBk GMbiltic b‘Íecgtic sártickan;Etl¥.

4>eRkayBIsMuFm’rYc sagFm’briePaKbYskan;Etl¥ ³

CaBiessGñkEdlsMuFm’rYcehIy suT§Etyl;dwgfarUbkayKWEkøgkøay viBaØaNeTIbBitR)akd Baküfa{føaeLIgelI l¥k;cuHeRkam} zanniBVanKµanRBHqan;sac;eLIy RBHminha‘nqan;sac;eT mnusSeyIgcUlcitþbriePaKEbbenHNas; b¤ ? .

GñksMuFm’ CMhansagFm’TImYyKWbriePaKbYs bNþúHbNþalcitþFm’emtþa . RBHBuT§dIka ³ {mnusSmñak;²suT§Etman BuT§jaN } EtedaysarRTg;CatimunQøk;vegVg ksag )ab eTas kMhus éf¶enHeTIbcab;kMenItCastVFatuTTYlpltb sñg RbsinebIBYkeyIgsmøab;eKmkbMeBjcMNg;mat;rbs;xøÜn GBa©wgetIeyIgmansm,CBaسeT ? mnusSsMxan;bMputKWCIvit BYkeyIgminsuxcitþb:HBal;GayuCIvitxøÜnÉg GBa©wgrwtEtminKYreTAeFVI)abCIvitstVFatu . dUecñHGñksagFm’ minsmøab; min briePaK kMuP¢ab;nisS½yGaRkk;CamYystVFatu R)akdCaGacTTYl)anP½BVsMNag .

kñúgBuT§Km<Irfa ³ {cg;dwgs®gÁamelIelak KWsþab;sMelgRtUvBiXatBak;kNþalGRFaRt } enHKWniyayfa ³ Kitcg; dwgehtuGVI)anCamans®gÁam RKan;Etsþab;²eBlstþXatkrsmøab;stVBak;kNþalGRFaRt sMelgBYkstVEdlERskd¾ KYreGayexøapSa . tamBit smøab;stVbMpøajCIvit TIbMputCIvitmYysgCIvitmYy . dUecñHebIKitcg;)ansnþiPaB l¥bMputKW RtUvsagFm’briePaKbYs eTIbGacrMePIbdl;RBHeTvtaCYyeRCamERCg .