Kev Noj Qab Haus Huv & Kev Noj Qab Haus Huv FAQs
Puas yog noj zaub mov vegan noj qab haus huv?
Kev noj zaub mov kom zoo muaj txhawm rau txiv hmab txiv ntoo, zaub, legumes (pulses), tag nrho cov ntxaij, txiv ntseej, thiab noob. Thaum ua kom zoo:
Nws yog ib txwm qis hauv cov rog saturated, thiab dawb ntawm cov roj cholesterol, cov protein tsiaj, thiab cov tshuaj hormones uas feem ntau txuas nrog cov kab mob plawv, ntshav qab zib, thiab qee cov mob qog nqaij hlav.
Nws tuaj yeem muab cov khoom noj tseem ceeb rau txhua theem ntawm lub neej - los ntawm cev xeeb tub thiab pub nqaij mis rau menyuam yaus, menyuam yaus, hluas, laus, thiab txawm rau cov neeg ncaws pob.
Cov koom haum noj zaub mov loj tshaj plaws thoob ntiaj teb lees tias cov neeg noj zaub mov zoo uas tau npaj kom zoo nkauj muaj kev nyab xeeb thiab noj qab nyob zoo ntev.
Qhov tseem ceeb yog qhov sib npaug thiab ntau yam - noj ntau yam zaub mov thiab ua tib zoo saib xyuas cov khoom noj uas zoo li vitamin B12, vitamin D, calcium, hlau, omega-3, zinc, thiab iodine.
Cov ntaub ntawv siv:
- Academy of Nutrition and Dietetics (2025)
Txoj Cai Tswv Yim: Kev Noj Zaub Mov Zoo Rau Cov Neeg Laus - Wang, Y. et al. (2023)
Kev sib koom tes ntawm cov zaub mov cog thiab kev pheej hmoo ntawm cov kab mob ntev - Viroli, G. et al. (2023)
Tshawb nrhiav cov txiaj ntsig thiab cov teeb meem ntawm Plant-Based Diets
Tsis yog vegan yog qhov txaus ntshai?
Tsis yog li ntawd. Yog tias kev hlub thiab kev tsis muaj kev ua phem yog suav tias yog "txaus ntshai," ces lo lus dab tsi tuaj yeem piav txog kev tua ntau billions ntawm cov tsiaj ntshai, kev puas tsuaj ntawm ecosystems, thiab kev puas tsuaj rau tib neeg kev noj qab haus huv?
Veganism tsis yog hais txog kev ua kom tsis txaus siab - nws yog hais txog kev xaiv uas ua rau muaj kev hlub, kev yug me nyuam, thiab kev ncaj ncees. Xaiv cov zaub mov cog yog ib txoj hauv kev zoo, txhua hnub txoj hauv kev los txo kev txom nyem thiab kev puas tsuaj ib puag ncig. Nyob deb ntawm kev ua kom tsis txaus siab, nws yog ib txoj lus teb zoo thiab muaj kev siab xav rau cov teeb meem thoob ntiaj teb.
Dab tsi yog qhov cuam tshuam ntawm kev noj zaub mov kom zoo rau tib neeg kev noj qab haus huv?
Noj zaub mov kom zoo, vegan noj tag nrho tuaj yeem muaj txiaj ntsig zoo rau kev noj qab haus huv tag nrho. Kev tshawb fawb qhia tias kev noj zaub mov zoo li no tuaj yeem pab koj ua neej nyob ntev, noj qab haus huv thaum txo qhov kev pheej hmoo ntawm cov kab mob loj xws li kab mob plawv, mob stroke, qee yam mob qog noj ntshav, rog rog, thiab hom ntshav qab zib 2.
Kev noj zaub mov vegan zoo uas yog ntuj nplua nuj nyob rau hauv fiber, antioxidants, vitamins, thiab minerals, thaum tsis tshua muaj cov rog saturated thiab cov roj cholesterol. Cov yam ntxwv no pab txhawb rau kev noj qab haus huv ntawm lub plawv, kev tswj qhov hnyav zoo dua, thiab kev tiv thaiv tiv thaiv kev mob thiab oxidative stress.
Hnub no, ntau tus kws kho mob thiab kws tshawb fawb txog kev noj zaub mov lees paub cov pov thawj tias kev noj ntau cov khoom noj tsiaj txhu txuas nrog rau kev noj qab haus huv tsis zoo, thaum cov zaub mov ntsim tuaj yeem muab tag nrho cov khoom noj tseem ceeb uas xav tau ntawm txhua theem ntawm lub neej.
👉 Koj xav paub ntxiv txog kev tshawb fawb tom qab noj zaub mov vegan thiab cov txiaj ntsig zoo rau kev noj qab haus huv? Nyem qhov no los nyeem ntxiv
Cov ntaub ntawv siv:
- Academy ntawm Nutrition thiab Dietetics (2025)
Position Paper: Vegetarian Dietary Patterns rau cov neeg laus
https://www.jandonline.org/article/S2212-2672(25)00042-5/fulltext - Wang, Y., et al. (2023)
Kev sib koom tes ntawm cov zaub mov noj zaub mov thiab kev pheej hmoo ntawm cov kab mob ntev
https://nutritionj.biomedcentral.com/articles/10.1186/s12937-023-00877-2 - Melina, V., Craig, W., Levin, S. (2016)
Txoj Cai ntawm Academy of Nutrition and Dietetics: Kev Noj Zaub Mov
https://pubmed.ncbi.nlm.nih.gov/27886704/
Vegans tau txais lawv cov protein li cas?
Kev muaj pes tsawg xyoo ntawm kev lag luam tau ua rau peb ntseeg tias peb tas yuav muaj ntau nqaij thiab cov khoom noj tsiaj yog qhov zoo tshaj plaws. Qhov tseeb, qhov rov qab yog qhov tseeb.
Yog tias koj ua raws li kev noj zaub mov vegan sib txawv thiab noj cov zaub mov txaus, cov protein yuav tsis yog ib yam dab tsi uas koj yuav tsum tau txhawj xeeb txog.
Ntawm nruab nrab, cov txiv neeb xav tau txog 55 grams ntawm cov protein txhua hnub thiab cov poj niam nyob ib ncig ntawm 45 grams. Cov khoom noj uas muaj cov plant-based zoo heev muaj xws li:
- Pulses: lentils, taum, chickpeas, peas, thiab soya
- Cov noob thiab cov noob
- Cov nplej: cov khoom noj khoom haus, cov khoom noj khoom haus, nplej ntxa
Yuav kom paub txog nws nyob rau hauv kev xav, tsuas yog ib tug loj serving ntawm cooked tofu tuaj yeem muab txog ib nrab ntawm koj cov nqi protein txhua hnub!
Cov ntaub ntawv siv:
- Lub Tebchaws As Teb Sab Tus Neeg Ua Haujlwm Hais Txog Kev Noj Zaub Mov (USDA) — Cov lus qhia txog kev noj zaub mov 2020–2025
https://www.dietaryguidelines.gov - Melina, V., Craig, W., Levin, S. (2016)
Txoj Cai ntawm Academy of Nutrition and Dietetics: Kev Noj Zaub Mov
https://pubmed.ncbi.nlm.nih.gov/27886704/
Kuv puas yuav ua kom tsis muaj ntshav yog kuv tsis noj nqaij?
Tsis yog — muab tso tseg nqaij tsis txhais tau tias koj yuav tsis muaj ntshav siab. Kev noj zaub mov kom zoo muaj txhawm rau muab tag nrho cov hlau uas koj lub cev xav tau.
Hlau yog ib qho tseem ceeb mineral uas ua lub luag haujlwm tseem ceeb hauv kev nqaij oxygen nyob ib ncig ntawm lub cev. Nws yog ib qho tseem ceeb ntawm haemoglobin hauv cov ntshav liab thiab myoglobin hauv cov leeg, thiab nws kuj ua ib feem ntawm ntau yam enzymes thiab cov protein uas ua rau lub cev ua haujlwm zoo.
Koj xav tau hlau ntau npaum li cas?
Tus txiv neej (18+ xyoo): txog 8 mg ib hnub
Cov poj niam (19-50 xyoo): txog 14 mg ib hnub
Cov poj niam (50+ xyoo): txog 8.7 mg ib hnub
Cov poj niam muaj menyuam xav tau ntau dua hlau vim muaj ntshav poob thaum muaj tsov kho. Cov uas muaj lub sij hawm hnyav yuav muaj kev pheej hmoo ntawm kev tsis txaus hlau thiab qee zaum yuav xav tau ntxiv - tab sis qhov no siv rau txhua tus poj niam, tsis yog tsuas yog cov neeg ua vegan.
Koj tuaj yeem tau txais koj cov kev xav tau txhua hnub los ntawm kev suav nrog ntau yam khoom noj uas muaj hlau ntau, xws li:
Cov ntxaij taws: quinoa, wholemeal pasta, wholemeal qhob cij
Cov khoom noj muaj ntxiv: cov khoom noj khoom haus ntxiv nrog hlau
Pulses: lentils, chickpeas, taum pauv, taum ciav, tempeh (fermented soybeans), tofu, peas
Cov noob: cov noob taum pauv, cov noob nplej, tahini (noob nplej paste)
Cov txiv hmab txiv ntoo: apricots, figs, raisins - Cov txiv hmab txiv ntoo qhuav: apricots, figs, raisins
Seaweed: nori thiab lwm yam khoom noj hauv hiav txwv
Cov nroj ntawv ntsuab xim: kale, spinach, broccoli
Cov hlau hauv cov nroj tsuag (non-haem hlau) yog nqus tau zoo dua thaum noj nrog cov khoom noj muaj vitamin C. Piv txwv li:
Lentils nrog kua txiv ntoo
Tofu stir-fry nrog broccoli thiab peppers
Oatmeal nrog strawberries los yog kiwi
Kev noj zaub mov kom zoo vegan tuaj yeem muab tag nrho cov hlau koj lub cev xav tau thiab pab tiv thaiv kev tiv thaiv anemia. Qhov tseem ceeb yog suav nrog ntau yam khoom noj uas yog neeg tsim los ntawm cov nroj tsuag thiab muab lawv nrog cov khoom noj vitamin C los ua kom muaj zog nqus.
Cov ntaub ntawv siv:
- Melina, V., Craig, W., Levin, S. (2016)
Txoj Cai ntawm Academy of Nutrition and Dietetics: Kev Noj Zaub Mov
https://pubmed.ncbi.nlm.nih.gov/27886704/ - Lub Chaw Kho Mob National Institutes of Health (NIH) — Chaw Pabcuam Kho Mob (2024 hloov tshiab)
https://ods.od.nih.gov/factsheets/Iron-Consumer/ - Mariotti, F., Gardner, C.D. (2019)
Kev noj haus Protein thiab Amino Acids hauv Vegetarian Diets - Kev Tshawb Fawb
https://pubmed.ncbi.nlm.nih.gov/31690027/
Kev noj nqaij puas ua rau mob qog nqaij hlav?
Yog, kev tshawb fawb qhia tias kev noj qee yam nqaij tuaj yeem ua rau muaj kev pheej hmoo ntawm mob qog nqaij hlav. Lub World Health Organization (WHO) muab cov nqaij ua tiav - xws li sausages, bacon, ham, thiab salami - ua carcinogenic rau tib neeg (Group 1), txhais tau tias muaj pov thawj muaj zog tias lawv tuaj yeem ua rau mob qog nqaij hlav, tshwj xeeb tshaj yog colorectal cancer.
Cov nqaij liab xws li nqaij nyuj, nqaij npua, thiab nqaij lamb yog muab faib ua tej zaum yuav ua rau mob qog nqaij hlav (Group 2A), txhais tau tias muaj qee cov pov thawj txuas nrog kev noj ntau ntxiv rau kev pheej hmoo mob qog nqaij hlav. Kev pheej hmoo xav tias yuav nce nrog tus nqi thiab zaus ntawm cov nqaij noj.
Cov laj thawj muaj peev xwm suav nrog:
- Cov khoom sib xyaw ua ke thaum ua noj, xws li heterocyclic amines (HCAs) thiab polycyclic aromatic hydrocarbons (PAHs), uas tuaj yeem ua rau DNA puas.
- Nitrates thiab nitrites hauv cov nqaij ua tiav uas yuav muaj cov khoom tsis zoo hauv lub cev.
- Cov rog uas muaj nyob hauv qee cov nqaij, uas txuas nrog mob thiab lwm yam txheej txheem uas ua rau mob qog nqaij hlav.
Hauv qhov sib txawv, cov noj zaub mov uas muaj ntau yam zaub mov - txiv hmab txiv ntoo, zaub, nplej, legumes, txiv ntub, thiab noob - muaj cov khoom tiv thaiv xws li fiber, antioxidants, thiab phytochemicals uas pab txo cov kev pheej hmoo mob qog noj.
👉 Koj xav paub ntxiv txog kev sib txuas ntawm kev noj haus thiab mob qog nqaij hlav? Nias qhov no los nyeem ntxiv
Cov ntaub ntawv siv:
- Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv Ntiaj Teb, Lub Chaw Haujlwm Saib Xwm Kev Tshawb Fawb Txog Mob Cancer (IARC, 2015)
Txog kev noj cov nqaij liab thiab cov nqaij ua tiav
https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat - Bouvard, V., Loomis, D., Guyton, K.Z., et al. (2015)
Carcinogenicity ntawm kev noj cov nqaij liab thiab cov nqaij ua tiav
https://www.thelancet.com/journals/lanonc/article/PIIS1470-2045(15)00444-1/fulltext - Lub ntiaj teb Cancer Research Fund / American Institute for Cancer Research (WCRF/AICR, 2018)
Noj zaub mov, Nutrition, Kev tawm dag zog, thiab Cancer: Lub ntiaj teb pom kev
https://www.wcrf.org/wp-content/uploads/2024/11/Summary-of-Third-Expert-Report-2018.pdf
Kev noj zaub mov vegan kom zoo puas pab tiv thaiv lossis txawm tias rov qab los ua mob ntev?
Yog. Cov neeg uas ua raws li kev noj zaub mov vegan kom zoo - nplaus nrog cov txiv hmab txiv ntoo, zaub, cov nplej, legumes, cov noob thiab cov noob - feem ntau muaj kev tiv thaiv zoo tshaj tawm tsam ntau yam kev mob ntev. Cov kev tshawb fawb qhia tias kev noj zaub mov ntsim tuaj yeem txo qhov kev pheej hmoo ntawm:
- Obesity
- Kab mob plawv thiab mob stroke
- Hom 2 mob ntshav qab zib
- Kev siab ntshav siab (ntshav siab)
- Metabolic syndrome
- Qee yam mob qog nqaij hlav
Qhov tseeb, pov thawj qhia tias kev noj zaub mov kom zoo tsis yog tsuas yog tiv thaiv tab sis kuj pab rov qab qee yam kab mob, txhim kho kev noj qab haus huv, zog, thiab lub sij hawm ntev.
Cov ntaub ntawv siv:
- Txoj Kua Ntshav Association (AHA, 2023)
Kev Noj Zaub Mov Puas Txuas Nrog Kev Txo Qis Kev Mob Ntshav, Kev Mob Ntshav Tuag, thiab Txhua Yam Tuag hauv Cov Neeg Laus Nruab Nrab
https://www.ahajournals.org/doi/10.1161/JAHA.119.012865 - Txoj Kua Ntshav Qab Zib Association (ADA, 2022)
Kho Mob Noj Rau Cov Neeg Laus Mob Ntshav Qab Zib lossis Pre-Diabetes
https://diabetesjournals.org/care/article/45/Supplement_1/S125/138915/Nutrition-Therapy-for-Adults-With-Diabetes-or - Lub ntiaj teb Cancer Research Fund / American Institute for Cancer Research (WCRF/AICR, 2018)
Noj zaub mov, Nutrition, Kev tawm dag zog, thiab Cancer: Lub ntiaj teb pom kev
https://www.wcrf.org/wp-content/uploads/2024/11/Summary-of-Third-Expert-Report-2018.pdf - Ornish, D., et al. (2018)
Kev hloov pauv kev ua neej rau kev rov qab los ntawm cov kab mob plawv
https://pubmed.ncbi.nlm.nih.gov/9863851/
Kuv puas yuav tau txais cov amino acids txaus ntawm kev noj zaub mov vegan?
Yog. Kev noj zaub mov vegan kom zoo tuaj yeem muab tag nrho cov amino acids uas koj lub cev xav tau. Amino acids yog lub tsev blocks ntawm cov protein, qhov tseem ceeb rau kev loj hlob, kho, thiab tu tag nrho cov hlwb ntawm lub cev. Lawv raug cais rau hauv ob hom: qhov tseem ceeb amino acids, uas lub cev tsis tuaj yeem tsim thiab yuav tsum tau txais los ntawm cov zaub mov, thiab cov tsis tseem ceeb amino acids, uas lub cev tuaj yeem ua rau nws tus kheej. Cov neeg laus xav tau cuaj qhov tseem ceeb amino acids los ntawm lawv cov zaub mov, nrog rau kaum ob qhov tsis tseem ceeb uas tsim nyob rau hauv.
Cov protein pom nyob rau hauv tag nrho cov zaub mov cog, thiab qee qhov zoo tshaj plaws muaj xws li:
- Legumes: lentils, taum, peas, chickpeas, soy khoom xws tofu thiab tempeh
- Txiv ntseej thiab noob: almonds, walnuts, txiv txo, chia noob
- Cov nplej: quinoa, nplej ntxa, oats, khoom noj khoom haus
Kev noj ntau yam zaub mov txhua hnub ua kom paub tseeb tias koj lub cev tau txais tag nrho cov amino acids tseem ceeb. Tsis muaj kev xav tau sib xyaw cov zaub mov sib txawv ntawm txhua zaub mov, vim tias lub cev muaj ib lub 'pool' amino acid uas khaws cia thiab sib sib zog nqus cov hom sib txawv uas koj noj.
Txawm li cas los xij, kev sib txuas cov proteins uas ua kom zoo nkauj tshwm sim hauv ntau zaub mov - piv txwv li, taum ntawm cov khoom noj khoom haus. Taum muaj lysine ntau tab sis methionine tsawg, thaum cov khoom noj khoom haus muaj methionine ntau tab sis lysine tsawg. Noj lawv ua ke muab cov amino acid tag nrho - txawm tias koj noj lawv cais tawm thaum nruab hnub, koj lub cev tseem tuaj yeem tau txais txhua yam nws xav tau.
- Cov ntaub ntawv siv:
- Healthline (2020)
Vegan Complete Proteins: 13 Cov khoom noj uas los ntawm cov nroj tsuag
https://www.healthline.com/nutrition/complete-protein-for-vegans - Cleveland Clinic (2021)
Amino Acid: Cov txiaj ntsig & Cov khoom noj
https://my.clevelandclinic.org/health/articles/22243-amino-acids - Verywell Health (2022)
Tsis muaj cov protein ntau: Qhov tseem ceeb ntawm cov khoom noj ntxiv los sis tsis yog qhov txhawj xeeb?
https://www.verywellhealth.com/incomplete-protein-8612939 - Verywell Health (2022)
Tsis muaj cov protein ntau: Qhov tseem ceeb ntawm cov khoom noj ntxiv los sis tsis yog qhov txhawj xeeb?
https://www.verywellhealth.com/incomplete-protein-8612939
Cov neeg noj zaub mov puas yuav txhawj xeeb txog kev noj vitamin B12 txaus?
Vitamin B12 yog qhov tseem ceeb rau kev noj qab haus huv, ua lub luag haujlwm tseem ceeb hauv:
- Khaws cov hlwb paj hlwb kom noj qab nyob zoo
- Txhawm rau pab txhawm rau cov ntshav liab cell ntau lawm (ua ke nrog folic acid)
- Txhawb kev tiv thaiv kab mob
- Txhawm rau kev xav thiab kev txawj ntse
Cov neeg noj zaub mov ntsuab yuav tsum xyuas kom meej tias muaj kev noj B12 tsis tu ncua, vim cov zaub mov tsis muaj cov khoom noj txaus. Cov lus pom zoo tshiab tshaj plaws qhia tau hais tias 50 micrograms ib hnub twg los sis 2,000 micrograms ib lim piam.
Vitamin B12 yog tsim los ntawm cov kab mob hauv av thiab dej. Keeb kwm, tib neeg thiab cov tsiaj nyeg tau txais nws los ntawm cov zaub mov uas muaj kab mob sib kis. Txawm li cas los xij, kev tsim cov khoom noj niaj hnub no yog qhov huv, txhais tau tias cov chaw ntshiab tsis muaj kev ntseeg siab.
Cov khoom lag luam tsiaj muaj B12 vim tias cov tsiaj ua liaj ua teb tau ntxiv, yog li kev ntseeg siab rau cov nqaij lossis cov mis nyuj tsis yog qhov tsim nyog. Cov neeg noj zaub mov ntsuab tuaj yeem ua tau raws li lawv cov B12 xav tau los ntawm:
- Noj B12 ntxiv kev noj haus tsis tu ncua
- Kev noj cov khoom noj uas muaj B12 ntxiv xws li cov mis nyuj uas los ntawm cov nroj tsuag, cov khoom noj ntxiv rau cov khoom noj thaum sawv ntxov, thiab cov nutritional yeast
Nrog rau kev kho kom zoo, B12 deficiency yog ib qho yooj yim tiv thaiv thiab tsis tas yuav txhawj xeeb txog kev noj qab haus huv uas cuam tshuam nrog kev tsis txaus.
Cov ntaub ntawv siv:
- Lub National Institutes of Health – Office of Dietary Supplements. (2025). Vitamin B₁₂ Fact Sheet rau Cov Kws Kho Mob. U.S. Department of Health & Human Services.
https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ - Niklewicz, Agnieszka, Pawlak, Rachel, Płudowski, Paweł, et al. (2022). Qhov tseem ceeb ntawm Vitamin B₁₂ rau cov neeg xaiv cov zaub mov ntsuab. Cov khoom noj, 14 (7), 1389.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10030528/ - Niklewicz, Agnieszka, Pawlak, Rachel, Płudowski, Paweł, et al. (2022). Qhov tseem ceeb ntawm Vitamin B₁₂ rau cov neeg xaiv cov zaub mov ntsuab. Cov khoom noj, 14 (7), 1389.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10030528/ - Hannibal, Luciana, Warren, Martin J., Owen, P. Julian, thiab lwm tus. (2023). Qhov tseem ceeb ntawm Vitamin B₁₂ rau cov neeg uas xaiv cov zaub mov tsis muaj tsiaj. European Journal of Nutrition.
https://pure.ulster.ac.uk/files/114592881/s00394_022_03025_4.pdf - Lub Koom Haum Vegan. (2025). Vitamin B₁₂. Tau los ntawm The Vegan Society.
https://www.vegansociety.com/resources/nutrition-and-health/nutrients/vitamin-b12
Puas yog mis nyuj tsim nyog rau kev noj cov calcium txaus ntawm cov zaub mov?
Tsis yog, mis nyuj tsis xav tau kom tau txais cov calcium xav tau. Ib txoj kev noj zaub mov ntau nrog cov zaub mov tuaj yeeb tau yooj yam muab tag nrho cov calcium uas koj lub cev xav tau. Qhov tseeb, ntau dua 70% ntawm cov neeg nyob hauv ntiaj teb no yog lactose intolerant, txhais tau tias lawv tsis tuaj yeem zom cov suab thaj hauv mis nyuj - qhia meej tias tib neeg tsis xav tau mis nyuj rau cov pob txha noj qab haus huv.
Nws tseem ceeb heev uas yuav tsum tau nco ntsoov tias kev zom cov mis nyuj ua rau muaj kua qaub hauv lub cev. Txhawm rau kom tshem cov kua qaub no, lub cev siv cov calcium phosphate buffer, uas feem ntau kos cov calcium los ntawm cov pob txha. Cov txheej txheem no tuaj yeem txo qhov kev siv tau zoo ntawm cov calcium hauv cov khoom noj mis nyuj, ua rau nws siv tsis tau zoo li kev xav.
Calcium yog qhov tseem ceeb rau ntau dua li cov pob txha - 99% ntawm lub cev cov calcium tau muab tso rau hauv cov pob txha, tab sis nws kuj tseem ceeb rau:
Kev ua haujlwm ntawm cov leeg
Kev sib txuas lus ntawm cov hlab ntsha
Kev sib txuas lus ntawm cov cell
Tsim cov tshuaj hormones
Calcium ua haujlwm zoo tshaj plaws thaum koj lub cev kuj muaj cov vitamin D txaus, vim tias cov vitamin D tsis txaus tuaj yeem txwv tsis pub calcium nqus, tsis hais tias koj noj calcium ntau npaum li cas.
Cov neeg laus feem ntau xav tau calcium li 700 mg ib hnub. Qhov zoo tshaj plaws ntawm cov khoom noj uas tsis muaj tsiaj muaj:
Tofu (ua nrog calcium sulphate)
Cov noob sesame thiab tahini
Almonds
Kale thiab lwm cov nroj ntawv ntsuab
Cov mis nyuj ntxiv thiab cov khoom noj khoom haus ntxiv
Cov txiv figs qhuav
Tempeh (fermented soybeans) - Cov taum pauv fermented
Koj khoom mog
Cov taum pauv ci
Butternut squash thiab txiv kab ntxwv
Nrog rau kev noj zaub mov vegan uas muaj kev npaj zoo, nws yog qhov ua tau kom muaj cov pob txha muaj zog thiab kev noj qab haus huv tag nrho yam tsis muaj cov mis nyuj.
Cov ntaub ntawv siv:
- Bickelmann, Franziska V.; Leitzmann, Michael F.; Keller, Markus; Baurecht, Hansjörg; Jochem, Carmen. (2022). Cov txiv calcium hauv cov neeg noj zaub mov ntsuab thiab cov neeg tsis noj nqaij: Kev tshuaj xyuas zoo thiab Meta-analysis. Cov lus tshuaj xyuas tseem ceeb hauv Kev Tshawb Fawb Txog Kev Noj Zaub Mov.
https://pubmed.ncbi.nlm.nih.gov/38054787 - Muleya, M.; et al. (2024). Kev sib piv ntawm cov khoom noj calcium hauv 25 cov khoom noj uas muaj. Science ntawm Tag nrho Ib puag ncig.
https://www.sciencedirect.com/science/article/pii/S0963996923013431 - Torfadóttir, Jóhanna E.; et al. (2023). Calcium - kev tshuaj xyuas rau Nordic Nutrition. Cov khoom noj & Cov lus tshuaj xyuas txog kev noj zaub mov.
https://foodandnutritionresearch.net/index.php/fnr/article/view/10303 - VeganHealth.org (Jack Norris, Registered Dietitian). Calcium cov lus pom zoo rau cov neeg tsis noj nqaij.
https://veganhealth.org/calcium-part-2/ - Wikipedia - Kev noj zaub mov vegan (Calcium seem). (2025). Kev noj zaub mov vegan - Wikipedia.
https://en.wikipedia.org/wiki/Vegan_nutrition
Yuav ua li cas tib neeg ua raws li cov zaub mov uas muaj nroj tsuag kom tau txais txaus iodine?
Iodine yog ib qho tseem ceeb mineral uas ua lub luag haujlwm tseem ceeb hauv koj txoj kev noj qab haus huv. Nws yog xav tau rau cov tshuaj hormones ntawm thyroid, uas tswj hwm koj lub cev siv zog, txhawb nqa cov metabolism, thiab tswj ntau yam ntawm lub cev. Iodine kuj tseem ceeb rau kev loj hlob ntawm lub cev thiab kev txawj ntse hauv cov menyuam yaus thiab cov me nyuam. Cov neeg laus feem ntau xav tau li 140 micrograms ntawm iodine ib hnub. Nrog rau kev npaj zoo, ntau yam ntawm cov khoom noj uas tsis muaj tsiaj, feem ntau cov neeg tuaj yeem ua tau raws li lawv cov iodine xav tau ib txwm.
Cov khoom noj zoo tshaj plaws ntawm cov iodine suav nrog:
- Seaweed: arame, wakame, thiab nori yog cov peev txheej zoo heev thiab tuaj yeem ntxiv rau cov kua zaub, stews, zaub, lossis stir-fries. Seaweed muab cov iodine ntshiab, tab sis nws yuav tsum siv nruab nrab. Tsis txhob noj kelp, vim nws yuav muaj cov iodine ntau heev, uas tuaj yeem cuam tshuam nrog kev ua haujlwm ntawm thyroid.
- Cov zaub ntsev uas muaj iodine, uas yog ib txoj hauv kev ntseeg tau thiab yooj yim los xyuas kom meej tias muaj txaus iodine txhua hnub.
Lwm cov zaub mov kuj muab iodine, tab sis qhov ntau yuav txawv nyob ntawm seb qhov iodine muaj nyob hauv av qhov chaw uas lawv loj hlob. Cov no muaj xws li:
- Cov nplej tag nrho xws li quinoa, oats, thiab cov khoom lag luam nplej tag nrho
- Zaub mov zoo li zaub ntsuab, courgettes, kale, zaub ntsuab, zaub dej
- Cov txiv hmab txiv ntoo zoo li cov suab strawberi
- Cov qos yaj yob nrog lawv cov tawv nqaij
Rau cov neeg feem coob uas ua raws li cov zaub mov tsis muaj tsiaj, kev sib xyaw ntawm cov zaub mov ntxiv nrog iodine, ntau yam zaub, thiab qee zaum cov nroj nqaij ntsev yog txaus los tswj kom muaj iodine noj kom zoo. Ua kom muaj iodine txaus txaus txhawb nqa cov thyroid ua haujlwm, lub zog, thiab kev noj qab haus huv tag nrho, ua rau nws yog ib qho tseem ceeb ntawm cov khoom noj uas yuav tsum xav txog thaum npaj txhua zaub mov tsis muaj tsiaj.
Cov ntaub ntawv siv:
- Nicol, Katie et al. (2024). Iodine thiab Plant-Based Diets: Kev Ntsuam Xyuas thiab Kev suav ntawm Iodine Cov ntsiab lus. British Journal of Nutrition, 131(2), 265–275.
https://pubmed.ncbi.nlm.nih.gov/37622183/ - Lub Koom Haum Vegan (2025). Iodine.
https://www.vegansociety.com/resources/nutrition-and-health/nutrients/iodine - NIH - Chaw Ua Haujlwm Kho Mob (2024). Iodine Cov Lus Qhia rau Cov Neeg Siv.
https://ods.od.nih.gov/factsheets/Iodine-Consumer/ - Frontiers in Endocrinology (2025). Cov teeb meem niaj hnub no ntawm Iodine Nutrition: Vegan thiab… los ntawm L. Croce et al.
https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2025.1537208/full
Kuv puas yuav noj cov ntses roj kom tau txais cov rog omega-3 txaus ntawm cov zaub mov?
Tsis yog. Koj tsis xav tau noj cov ntses kom tau cov roj omega-3 uas koj lub cev xav tau. Kev noj zaub mov zoo rau lub cev uas muaj kev npaj zoo tuaj yeem muab tag nrho cov roj noj qab haus huv uas tsim nyog rau kev noj qab haus huv zoo. Cov roj fatty acids Omega-3 yog qhov tseem ceeb rau kev loj hlob ntawm lub hlwb thiab kev ua haujlwm, kev kho cov hlab ntsha kom noj qab haus huv, kev txhawb nqa cov cell membranes, kev tswj cov ntshav siab, thiab kev pab txhawb lub cev tiv thaiv kab mob thiab cov tshuaj tiv thaiv kab mob ntawm lub cev.
Cov cov rog omega-3 hauv cov zaub mov yog alpha-linolenic acid (ALA). Lub cev tuaj yeem hloov ALA mus rau hauv cov omega-3s ntev, EPA thiab DHA, uas yog cov duab uas pom nyob rau hauv cov ntses. Txawm hais tias tus nqi hloov pauv kuj tsawg, noj ntau yam khoom noj uas muaj ALA ua kom koj lub cev tau txais cov rog tseem ceeb no.
Cov khoom noj uas muaj ALA zoo muaj:
- Cov hmoov txhuv nplej siab thiab roj flaxseed
- Cov noj Chia
- Cov noob ntses
- Cov roj taub txiv
- Cov roj rapeseed (canola)
- Walnuts
Nws yog ib qho kev xav tsis zoo uas cov ntses yog tib txoj hauv kev kom tau txais omega-3s. Qhov tseeb, cov ntses tsis tsim cov omega-3s lawv tus kheej; lawv tau txais lawv los ntawm kev noj algae hauv lawv cov zaub mov. Rau cov neeg uas xav kom ntseeg tau tias lawv tau txais txaus EPA thiab DHA ncaj qha, cov khoom noj uas muaj algae uas yog los ntawm cov nroj tsuag muaj. Tsis yog cov khoom noj ntxiv, tab sis kuj tag nrho cov algae zaub mov xws li spirulina, chlorella, thiab klamath tuaj yeem noj rau DHA. Cov qhov chaw muab ib qho kev ncung ntawm ntev-chain omega-3s haum rau txhua tus neeg uas ua raws li txoj kev ua neej nyob ntawm cov nroj tsuag.
Los ntawm kev sib xyaw cov zaub mov sib txawv nrog cov peev txheej no, cov neeg noj zaub mov ntsuab tuaj yeem ua tau raws li lawv cov kev xav tau omega-3 yam tsis tau noj cov ntses.
Cov ntaub ntawv siv:
- British Dietetic Association (BDA) (2024). Omega-3s thiab kev noj qab haus huv.
https://www.bda.uk.com/resource/omega-3.html - Harvard T.H. Chan School of Public Health (2024). Omega-3 Fatty Acids: Ib qho tseem ceeb.
https://www.hsph.harvard.edu/nutritionsource/omega-3-fats/ - Harvard T.H. Chan School of Public Health (2024). Omega-3 Fatty Acids: Ib qho tseem ceeb.
https://www.hsph.harvard.edu/nutritionsource/omega-3-fats/ - Lub Chaw Tsim Tshuaj Kho Mob thiab Kev Noj Qab Haus Huv (2024). Omega-3 Fatty Acids Cov Lus Qhia rau Cov Neeg Siv.
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
Cov neeg noj zaub mov puas xav tau cov khoom noj ntxiv?
Yog, qee cov tshuaj ntxiv yog qhov tseem ceeb rau txhua tus neeg uas ua raws li kev noj zaub mov zoo rau lub cev, tab sis feem ntau cov khoom noj muaj txiaj ntsig tuaj yeem tau txais los ntawm kev noj zaub mov ntau yam.
Vitamin B12 yog qhov tseem ceeb tshaj plaws ntxiv rau cov neeg noj zaub mov ntsuab. Txhua tus neeg xav tau qhov kev ntseeg siab ntawm B12, thiab kev ntseeg siab rau cov khoom noj kom txaus yuav tsis txaus. Cov kws tshaj lij pom zoo 50 micrograms ib hnub twg los sis 2,000 micrograms ib lim piam.
Vitamin D yog lwm qhov khoom noj uas yuav tsum tau ntxiv, txawm nyob rau hauv cov teb chaws uas muaj hnub ci zoo li Uganda. Vitamin D yog tsim los ntawm daim tawv nqaij thaum raug rau lub hnub ci, tab sis ntau tus neeg - tshwj xeeb tshwm sim cov menyuam yaus - tsis tau txais txaus. Qhov ntau ntxiv pom zoo yog 10 micrograms (400 IU) txhua hnub.
Rau lwm yam khoom noj, cov zaub mov uas muaj nroj tsuag yuav txaus. Nws yog ib qho tseem ceeb uas yuav tsum muaj cov khoom noj uas muaj cov omega-3 rog (xws li walnuts, flaxseed, thiab chia noob), iodine (los ntawm seaweed los yog iodised ntsev), thiab zinc (los ntawm cov noob taub, legumes, thiab tag nrho cov nplej). Cov khoom noj no yog qhov tseem ceeb rau txhua tus, tsis hais txog kev noj zaub mov, tab sis them sai sai rau lawv yog qhov tseem ceeb tshwj xeeb thaum ua raws li txoj kev ua neej nyob ntawm cov nroj tsuag.
Cov ntaub ntawv siv:
- British Dietetic Association (BDA) (2024). Cov zaub mov tsis muaj nqaij.
https://www.bda.uk.com/resource/vegetarian-vegan-plant-based-diet.html - Lub National Institutes of Health - Office of Dietary Supplements (2024). Cov ntaub ntawv qhia txog Vitamin B12 rau cov neeg siv khoom.
https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/ - NHS UK (2024). Vitamin D.
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
Puas yog kev noj zaub mov ntsuab muaj kev nyab xeeb thaum cev xeeb tub?
Yog, cov zaub mov ntsuab uas tau npaj zoo yuav pab txhawb kev noj qab haus huv tag. Thaum lub sijhawm no, koj lub cev xav tau cov khoom noj ntxiv los pab txhawb koj ob leeg kev noj qab haus huv thiab koj tus menyuam lub kev loj hlob, tab sis cov zaub mov ntsuab tuaj yeem muab yuav luag txhua yam xav tau thaum xaiv kom zoo.
Cov khoom noj tseem ceeb rau kev noj haus muaj xws li vitamin B12 thiab vitamin D, uas tsis tau txais los ntawm cov zaub mov ib txwm muaj thiab yuav tsum tau ntxiv. Protein, hlau, thiab calcium kuj tseem ceeb rau kev loj hlob ntawm tus menyuam thiab kev noj qab haus huv ntawm niam, thaum iodine, zinc, thiab omega-3 rog pab txhawm rau lub hlwb thiab lub paj hlwb.
Folate yog qhov tseem ceeb tshwj xeeb hauv thaum pib cev xeeb tub. Nws pab tsim lub neural tube, uas loj hlob rau hauv lub hlwb thiab lub caj qaum, thiab pab txhawm rau kev loj hlob ntawm cov hlwb. Txhua tus poj niam uas npaj cev xeeb tub tau pom zoo kom noj 400 micrograms ntawm folic acid txhua hnub ua ntej thiab thaum lub sij hawm 12 lub sij hawm.
Kev noj zaub mov zoo rau lub cev kuj tuaj yeem txo cov tshuaj lom neeg uas muaj nyob hauv qee cov khoom noj uas los ntawm tsiaj, xws li cov hlau hnyav, cov tshuaj hormones, thiab qee cov kab mob. Los ntawm kev noj ntau yam legumes, cov txiv ntub, cov noob, cov ntxaij, zaub, thiab cov khoom noj muaj ntxiv, thiab noj cov tshuaj ntxiv uas pom zoo, kev noj zaub mov zoo rau lub cev tuaj yeem ua kom muaj noj haus zoo rau ob tus niam thiab tus menyuam kom txog thaum cev xeeb tub.
Cov ntaub ntawv siv:
- British Dietetic Association (BDA) (2024). Xeeb tub thiab noj zaub mov.
https://www.bda.uk.com/resource/pregnancy-diet.html - National Health Service (NHS UK) (2024). Cov neeg tsis noj nqaij lossis cov neeg tsis noj zaub mov thaum xeeb tub.
https://www.nhs.uk/pregnancy/keeping-well/vegetarian-or-vegan-and-pregnant/ - American College of Obstetricians thiab Gynecologists (ACOG) (2023). Kev noj zaub mov thaum cev xeeb tub.
https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy - Harvard T.H. Chan School of Public Health (2023). Kev noj zaub mov Vegan thiab Vegetarian.
https://pubmed.ncbi.nlm.nih.gov/37450568/ - World Health Organization (WHO) (2023). Micronutrients Thaum Xeeb Ntxwv.
https://www.who.int/tools/elena/interventions/micronutrients-pregnancy
Cov menyuam yaus puas loj hlob tau zoo ntawm kev noj zaub mov?
Yog, cov menyuam yaus tuaj yeem loj hlob ntawm cov zaub mov uas muaj kev npaj zoo. Lub sijhawm menyuam yaus yog lub sijhawm loj hlob sai thiab loj hlob, yog li kev noj zaub mov tseem ceeb heev. Cov zaub mov uas muaj kev npaj zoo tuaj yeem muab tag nrho cov khoom noj tseem ceeb, nrog rau cov rog noj qab haus huv, cov protein ntau, cov carbohydrates, cov vitamins, thiab cov minerals.
Qhov tseeb, cov menyuam yaus uas ua raws cov zaub mov ntsuab feem ntau noj cov txiv hmab txiv ntoo, zaub, thiab cov ntxaij ntsej muag ntau dua li cov phooj ywg, uas pab kom muaj kev noj haus ntawm cov fiber ntau, cov vitamins, thiab cov minerals tseem ceeb rau kev loj hlob, kev tiv thaiv kab mob, thiab kev noj qab haus huv ntev.
Qee cov khoom noj yuav tsum tau them sai sai: vitamin B12 yuav tsum tau ntxiv rau hauv cov zaub mov ntsuab, thiab vitamin D supplementation yog pom zoo rau txhua tus menyuam, tsis hais txog kev noj zaub mov. Lwm cov khoom noj, xws li hlau, calcium, iodine, zinc, thiab omega-3 fats, tuaj yeem tau txais los ntawm ntau yam zaub mov, cov khoom noj muaj ntxiv, thiab kev npaj mov zoo.
Nrog cov lus qhia thiab cov zaub mov ntau yam, cov menyuam yaus noj zaub mov tuaj yeem loj hlob tau zoo, loj hlob tau zoo, thiab txaus siab rau tag nrho cov txiaj ntsig ntawm cov khoom noj muaj nqi, cov zaub mov zoo.
Cov ntaub ntawv siv:
- British Dietetic Association (BDA) (2024). Cov menyuam yaus noj zaub mov: Vegetarian thiab Vegan.
https://www.bda.uk.com/resource/vegetarian-vegan-plant-based-diet.html - Academy of Nutrition thiab Dietetics (2021, rov ua dua 2023). Txoj hauj lwm ntawm Vegetarian Diets.
https://www.eatrightpro.org/news-center/research-briefs/new-position-paper-on-vegetarian-and-vegan-diets - Harvard T.H. Chan Tsev Kawm Qeb Siab (2023). Cov Noj Qab Haus Huv rau Cov Me Nyuam.
hsph.harvard.edu/topic/food-nutrition-diet/ - American Academy of Pediatrics (AAP) (2023).
https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Plant-Based-Diets.aspx
Puas yog noj zaub mov haum rau cov neeg ncaws pob?
Muaj tseeb. Cov neeg ncaws pob tsis tas yuav noj cov khoom siv tsiaj los tsim cov leeg lossis ua kom tau qhov kev ua tau zoo. Kev loj hlob ntawm cov leeg nqaij nyob ntawm qhov kev cob qhia, cov protein ntau txaus, thiab kev noj haus tag nrho - tsis noj nqaij. Kev noj zaub mov zoo kom txaus muab tag nrho cov khoom noj uas xav tau rau lub zog, kev ua kom tiav, thiab kev rov qab los.
Kev noj zaub mov ua rau muaj cov carbohydrates nyuaj rau kev siv zog ntev, ntau yam khoom noj muaj protein, vitamins thiab minerals tseem ceeb, antioxidants, thiab fiber ntau. Lawv muaj tsawg nyob rau hauv cov rog saturated thiab dawb ntawm cov roj cholesterol, ob qho tib si txuas nrog cov kab mob plawv, rog rog, ntshav qab zib, thiab qee yam mob qog noj ntshav.
Ib qho kom zoo ntawm cov neeg ncaws pob uas noj zaub mov yog kom sai nrawm rov qab los.</a>
Cov neeg ua kis las thoob plaws kis las tau ntau dua xaiv cov zaub mov hloov pauv. Txawm tias cov neeg ua lub cev muaj zog tuaj yeem ua tau zoo ntawm cov zaub mov nrog rau ntau yam protein xws li legumes, tofu, tempeh, seitan, txiv ntsev, noj txiv, thiab noj tag nrho cov nplej. Txij li xyoo 2019 Netflix cov ntaub ntawv The Game Changers, kev paub txog cov txiaj ntsig ntawm cov zaub mov hloov pauv hauv kis las tau loj hlob heev, qhia tias cov neeg ua kis las vegan tuaj yeem ua tau zoo heev yam tsis muaj kev noj qab nyob zoo los yog lub zog.
👉 Xav paub ntxiv txog cov txiaj ntsig ntawm kev noj zaub mov rau cov neeg ncaws pob? Nias qhov no los nyeem ntxiv
Cov ntaub ntawv siv:
- Academy of Nutrition thiab Dietetics (2021, rov ua dua 2023). Txoj hauj lwm ntawm Vegetarian Diets.
https://www.eatrightpro.org/news-center/research-briefs/new-position-paper-on-vegetarian-and-vegan-diets - International Society of Sports Nutrition (ISSN) (2017). Txoj Cai: Kev Noj Haum Tsiaj Tsis Muaj Ntawm Kev Ua Koom Tes thiab Kev Kev.
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 - American College of Sports Medicine (ACSM) (2022). Kev noj haus thiab Kev Ua Koom Tes.
https://pubmed.ncbi.nlm.nih.gov/26891166/ - Harvard T.H. Chan School of Public Health (2023). Cov Noj Qab Haus Huv thiab Kev Ua Koom Tes.
https://pmc.ncbi.nlm.nih.gov/articles/PMC11635497/ - British Dietetic Association (BDA) (2024). Kev Noj Haq Ntxiv thiab Vegan Noj.
https://www.bda.uk.com/resource/vegetarian-vegan-plant-based-diet.html
Cov txiv neej puas tuaj yeem noj zaub mov soya?
Yog, txiv neej muaj peev xwm noj tau cov taum pauv.
Soy muaj cov khoom xyaw ntuj tsim hu ua phytoestrogens, tshwj xeeb tshaj yog isoflavones zoo li genistein thiab daidzein. Cov khoom xyaw no zoo ib yam li cov tshuaj estrogen tib neeg tab sis muaj zog tsawg dua hauv lawv cov teebmeem. Kev tshawb fawb soj ntsuam dav dav tau pom tias tsis yog cov zaub mov soy los yog cov khoom noj isoflavone cuam tshuam rau cov thev testosterone, cov qib estrogen, lossis cuam tshuam rau cov tshuaj hormones txiv neej.
Qhov kev xav tsis zoo ntawm soy cuam tshuam rau cov tshuaj hormones ntawm txiv neej tau raug tshem tawm ntau xyoo dhau los. Qhov tseeb, cov khoom noj mis nyos muaj ntau txhiab txhiab npaum li estrogen ntau dua li soy, uas muaj phytoestrogen uas tsis yog "sib haum" nrog cov tsiaj. Piv txwv li, kev tshawb fawb luam tawm nyob rau hauv Fertility thiab Sterility pom tias soybean isoflavone raug rau tsis muaj kev cuam tshuam rau cov txiv neej.
Soy kuj yog ib yam khoom noj muaj txiaj ntsig, muab cov protein tag nrho nrog rau cov amino acids, cov rog noj qab haus huv, cov minerals xws li calcium thiab hlau, B vitamins, thiab antioxidants. Kev noj zaub mov tsis tu ncua tuaj yeem pab txhawb kev noj qab haus huv ntawm lub plawv, txo cov roj cholesterol, thiab pab txhawb kev noj qab haus huv tag nrho.
Cov ntaub ntawv siv:
- Hamilton-Reeves JM, thiab lwm tus. Kev tshawb fawb pom tsis muaj kev cuam tshuam ntawm cov protein los ntawm cov taum soya los yog isoflavones rau cov tshuaj hormones hauv cov txiv neej: cov txiaj ntsig ntawm kev tshuaj xyuas. Fertil Steril. 2010; 94 (3): 997-1007. https://www.fertstert.org/article/S0015-0282(09)00966-2/fulltext
- Healthline. Puas yog Soy Zoo los yog Phem rau Koj? https://www.healthline.com/nutrition/soy-protein-good-or-bad
Txhua tus neeg puas tuaj yeem noj zaub mov, txawm tias lawv muaj teeb meem kev noj qab haus huv?
Yog, feem ntau cov neeg tuaj yeem hloov mus rau kev noj zaub mov ntsuab, txawm tias lawv muaj qee yam teeb meem kev noj qab haus huv, tab sis nws yuav tsum tau npaj zoo thiab, qee zaum, cov lus qhia los ntawm tus kws kho mob.
Kev noj zaub mov kom zoo muaj txhua yam khoom noj khoom haus—protein, fiber, noj qab nyob zoo cov roj, vitamins, thiab minerals— xav tau rau kev noj qab nyob zoo. Rau cov neeg muaj mob xws li ntshav qab zib, ntshav siab, los yog mob plawv, hloov mus rau kev noj zaub mov tuaj yeem muaj ntxiv txiaj ntsig, xws li kev tswj ntshav qab zib zoo dua, kev noj qab nyob zoo ntawm lub plawv, thiab tswj qhov hnyav.
Txawm li cas los xij, cov neeg uas muaj cov teeb meem ntawm cov zaub mov tsis txaus, muaj teeb meem ntawm kev zom zaub mov, lossis muaj mob ntev yuav tsum sab laj nrog kws kho mob lossis kws kho mob kom paub tseeb tias lawv muaj txaus vitamin B12, vitamin D, hlau, calcium, iodine, thiab omega-3 fats. Nrog rau kev npaj kom zoo, cov zaub mov uas tsis muaj cov khoom lag luam tsiaj yuav muaj kev nyab xeeb, muaj txiaj ntsig, thiab txhawb nqa kev noj qab haus huv rau yuav luag txhua tus.
Cov ntaub ntawv siv:
- Harvard TH Chan School of Public Health. Kev noj zaub mov.
https://www.health.harvard.edu/nutrition/becoming-a-vegetarian - Barnard ND, Levin SM, Trapp CB. Cov zaub mov uas tsis muaj zaub mov rau kev tiv thaiv ntshav qab zib thiab kev tswj hwm.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5466941/ - National Institutes of Health (NIH)
Kev Noj Zaub Mov thiab Cardiovascular Health
https://pubmed.ncbi.nlm.nih.gov/29496410/
Kev noj zaub mov ntsuab noj txaus ntshai li cas?
Tej zaum cov lus nug tseem ceeb dua yog: kev noj zaub mov nrog nqaij noj txaus ntshai li cas? Kev noj zaub mov uas muaj cov khoom noj tsiaj ntau tuaj yeem ua rau muaj kev pheej hmoo ntawm cov kab mob ntev ntev xws li mob plawv, mob stroke, mob qog nqaij hlav, rog rog, thiab ntshav qab zib.
Txawm tias hom kev noj zaub mov koj ua raws, nws yog ib qho tseem ceeb kom tau txais tag nrho cov khoom noj kom tsis txhob muaj qhov tsis txaus. Qhov tseeb tias ntau tus neeg siv cov khoom noj ntxiv qhia tias nws nyuaj npaum li cas kom tau txais tag nrho cov khoom noj los ntawm cov zaub mov ib leeg.
Kev noj zaub mov zoo tag nrho muab ntau yam khoom noj tseem ceeb, feem ntau cov vitamins thiab minerals, micronutrients, thiab phytonutrients - feem ntau ntau dua li lwm cov noj zaub mov. Txawm li cas los xij, qee cov khoom noj yuav tsum tau them sai sai, nrog rau cov vitamin B12 thiab cov roj ntsha omega-3, thiab rau qhov tsawg dua, hlau thiab calcium. Cov protein ntau tsis tshua muaj kev txhawj xeeb ntev npaum li koj noj zaub mov txaus.
Nyob rau tag nrho cov zaub mov noj zaub mov, vitamin B12 yog tib yam khoom noj uas yuav tsum tau ntxiv, los ntawm cov khoom noj ntxiv lossis ntxiv.
Cov ntaub ntawv siv:
- Lub National Institutes of Health
Kev noj zaub mov thiab kev noj qab haus huv
https://pubmed.ncbi.nlm.nih.gov/29496410/ - Harvard TH Chan School of Public Health. Kev noj zaub mov.
https://www.health.harvard.edu/nutrition/becoming-a-vegetarian
Cov zaub mov vegan zoo li kim dua li cov khoom noj uas tsis yog vegan. Kuv puas tuaj yeem them tau los noj vegan?
Nws muaj tseeb tias qee cov khoom noj tshwj xeeb vegan, zoo li cov khoom noj burgers lossis cov khoom siv mis nyuj, tuaj yeem kim dua li cov khoom siv ib txwm muaj.</a>
Tsis tas li ntawd, kev tsis noj nqaij thiab mis nyuj tso cov nyiaj uas tuaj yeem hloov mus rau cov txiv hmab txiv ntoo, zaub, thiab lwm yam khoom noj kom noj tau zoo. Xav txog nws tias yog ib qho kev nqis peev hauv koj txoj kev noj qab haus huv: kev noj zaub mov tuaj yeem txo qis kev mob plawv, ntshav qab zib, thiab lwm yam kab mob ntev, tej zaum yuav txuag tau ntau pua lossis ntau txhiab daus las hauv kev noj qab haus huv lub sij hawm.
Kuv yuav ua li cas nrog cov lus tsis zoo los ntawm cov neeg noj nqaij hauv tsev neeg thiab phooj ywg?
Kev hloov mus rau cov zaub mov uas tsis muaj cov khoom lag luam tsiaj tuaj yeem ua rau muaj kev tsis sib haum xeeb nrog cov tsev neeg lossis phooj ywg uas tsis sib koom nrog tib lub tswv yim. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov kev tsis sib haum xeeb feem ntau los ntawm kev xav tsis zoo, kev tiv thaiv, lossis yooj yim tsis paub txog - tsis yog los ntawm kev phem. Nov yog qee txoj hauv kev los daws cov xwm txheej no kom zoo:
Ua piv txwv.
Qhia tias noj zaub mov tuaj yeem ua rau muaj kev noj qab haus huv thiab txaus siab.Nyob twj ywm thiab muaj kev qhuab qhia.
Kev sib cav tsis tshua hloov siab. Teb nrog kev ua si thiab kev hlub hlub pab kom kev sib tham qhib thiab tiv thaiv kev ntxhov siab ntawm escalation.Xaiv koj qhov kev sib sib zog.
Tsis txhob teb txhua zaus. Qee zaum nws zoo dua tsis txhob teb thiab tsom mus rau qhov kev sib cuam tshuam zoo dua li tig txhua zaub mov rau hauv kev sib sib zog.Qhia cov ntaub ntawv thaum tsim nyog.
Yog ib tug neeg muaj kev paub txog tiag, muab cov ntaub ntawv ntseeg tau txog kev noj qab haus huv, ib puag ncig, los yog cov txiaj ntsig ntawm kev noj zaub mov. Tsis txhob overwhelm lawv nrog cov tseeb tshwj tsis yog tias lawv nug.Paub txog lawv qhov kev xav.
Muaj kev hwm rau lwm tus uas tej zaum yuav muaj kev coj noj coj ua, tus cwj pwm, lossis kev sib txuas lus ntawm cov khoom noj. Nkag siab tias lawv los ntawm qhov twg tuaj yeem ua rau kev sib tham kom muaj kev siab xav.Nrhiav cov zej zog txhawb nqa.
Txuas nrog cov neeg zoo sib npaug - hauv online los yog hauv offline - uas qhia koj cov txiaj ntsig. Muaj kev txhawb nqa ua rau nws yooj yim dua los tswj siab rau hauv koj cov kev xaiv.Nco koj “vim li cas.”
Txawm tias koj qhov kev txhawb zog yog kev noj qab haus huv, ib puag ncig, lossis tsiaj, kev sib koom tes hauv koj qhov tseem ceeb tuaj yeem muab rau koj lub zog los tswj cov lus thuam kom zoo nkauj.
Thaum kawg, kev sib npaug ntawm qhov tsis zoo yog qhov tsawg dua li kev pom zoo rau lwm tus thiab ntau dua txog kev saib xyuas koj tus kheej kev thaj yeeb, kev ncaj ncees, thiab kev hlub. Dhau lub sij hawm, ntau tus neeg tau txais ntau dua thaum lawv pom qhov zoo ntawm koj txoj kev ua neej nyob rau koj txoj kev noj qab haus huv thiab kev zoo siab.
Kuv puas tuaj yeem noj zaub mov hauv cov tsev noj zaub mov?
Yog—koj tuaj yeem noj zaub mov thaum ua raws li kev noj zaub mov. Noj zaub mov sab nraud tau yooj yim dua li yav dhau los vim tias ntau lub restaurants muaj vegan xaiv, tab sis txawm nyob rau hauv qhov chaw tsis muaj cov ntawv xaiv, koj feem ntau yuav pom los yog thov ib yam dab tsi haum. Nov yog qee cov lus qhia:
Nrhiav cov chaw uas muaj vegan.
Muaj ntau cov noj mov tam sim no qhia txog cov zaub mov vegan ntawm lawv cov ntawv qhia zaub mov, thiab tag nrho cov saw hlaj thiab cov chaw hauv zos tab tom ntxiv cov khoom noj uas yog los ntawm cov nroj tsuag.Saib cov ntawv qhia zaub mov hauv online ua ntej.
Feem ntau cov tsev ntsiav noj mov tshaj tawm cov ntawv qhia zaub mov hauv online.Thov kom zoo rau cov kev hloov pauv.
Cov kws ua noj feem ntau txaus siab hloov pauv cov nqaij, cheese, lossis zaub ntsa los ntawm cov zaub mov tsis muaj nqaij los yog tsuas yog tso lawv tawm.Tshawb txog cov zaub mov thoob ntiaj teb.
Muaj ntau yam khoom noj khoom haus uas suav nrog cov zaub mov uas tsis muaj cov khoom lag luam tsiaj xws li Mediterranean falafel thiab hummus, Indian curries thiab dals, Mexican cov zaub mov uas ua los ntawm taum, Middle Eastern lentil stews, Thai zaub mov curries, thiab lwm yam.Tsis txhob ntshai hu xov tooj ua ntej.
Hu xov tooj luv luv tuaj yeem pab koj paub tias muaj kev xaiv noj zaub mov zoo thiab ua kom koj qhov kev noj zaub mov zoo dua.Qhia koj qhov kev paub.
Yog tias koj pom qhov kev xaiv noj zaub mov zoo, qhia rau cov neeg ua haujlwm paub tias koj txaus siab - cov tsev noj mov yuav coj lus los ntawm cov neeg uas xav tau thiab noj zaub mov.
Kev noj zaub mov tsis yog txog kev txwv - nws yog lub sijhawm los sim cov ntxhiab tshiab, nrhiav cov zaub mov zoo nkauj, thiab qhia rau cov tsev noj mov tias muaj kev xav tau ntau rau cov khoom noj muaj nplua ncej, muaj zog.
Kuv yuav tsum ua li cas thaum cov phooj ywg ua luag rau kuv txoj kev ua neej vegan?
Nws tuaj yeem xav tias mob siab thaum tib neeg ua luam taub txog koj qhov kev xaiv, tab sis nco ntsoov tias kev qog ntsej muag feem ntau los ntawm kev tsis xis nyim lossis tsis to taub — tsis yog los ntawm ib yam dab tsi tsis ncaj nrog koj. Koj txoj kev ua neej yog raws li kev hlub, kev noj qab haus huv, thiab kev ruaj khov, thiab qhov ntawd yog ib yam dab tsi yuav tsum tau ua siab ntev.
Txoj hauv kev zoo tshaj plaws yog nyob twj ywm thiab tsis txhob tiv thaiv. Qee zaum, cov lus teb zoo nkauj lossis hloov pauv lub ntsiab lus tuaj yeem ua rau qhov xwm txheej zoo. Lwm lub sijhawm, nws yuav pab tau tias yog vim li cas koj yog vegan uas tseem ceeb rau koj. Yog tias ib tug neeg muaj kev paub txog, qhia cov ntaub ntawv. Yog tias lawv tsuas sim ua rau koj txho cov, nws yog qhov zoo tag nrho rau kev tsis sib koom.
Ib puag ncig koj tus kheej nrog cov neeg txhawb nqa koj uas hwm koj qhov kev xaiv, txawm lawv puas sib koom lawv lossis tsis. Dhau sijhawm, koj qhov kev sib xws thiab kev hlub yuav feem ntau hais lus ntau dua li cov lus, thiab ntau tus neeg uas ib zaug ua luam taub yuav dhau los ua qhib rau kev kawm los ntawm koj.
Lub ntiaj teb thiab tib neeg FAQs
Daim mis noj puas yog qhov tsis ncaj ncees lawm?
Ntau tus neeg tsis paub tias kev lag luam mis nyuj thiab kev lag luam nqaij muaj kev sib txuas lus - qhov tseem ceeb yog, lawv yog ob sab ntawm tib txiaj npib. Cov nyuj tsis tsim mis nyuj mus ib txhis; Thaum lawv cov mis nyuj tsim tawm qis, lawv feem ntau raug tua rau nqaij. Ib yam li ntawd, cov nyuj txiv neuter uas yug rau hauv kev lag luam mis nyuj feem ntau suav tias yog "cov khoom pov tseg" vim lawv tsis tuaj yeem tsim mis nyuj, thiab ntau tus raug tua rau veal lossis nqaij tsis zoo. Yog li, los ntawm kev yuav cov khoom siv mis nyuj, cov neeg siv khoom kuj tseem ncaj qha txhawb kev lag luam nqaij.
Los ntawm qhov kev xav txog ib puag ncig, cov mis nyuj tsim khoom yog qhov siv ntau yam khoom siv. Nws xav tau ntau qhov chaw nyob rau cov nyuj thiab cog cov zaub mov rau cov tsiaj, nrog rau cov dej ntau heev - ntau dua li qhov xav tau los tsim cov khoom noj uas yog los ntawm cov nroj tsuag. Cov methane emissions los ntawm cov nyuj kuj tseem pab txhawb rau qhov hloov pauv huab cua, ua rau cov mis nyuj ua lub luag haujlwm loj hauv cov emissions greenhouse.
Kuj muaj kev txhawj xeeb txog kev ncaj ncees. Cov nyuj tau rov ua kom nti thiab ntev los ua kom cov mis nyuj mus, thiab cov nyuj me tau cais tawm ntawm lawv cov niam tsis ntev tom qab yug, uas ua rau ob leeg txom nyem. Ntau cov neeg siv khoom tsis paub txog qhov kev sib cais no uas ua rau cov mis nyuj tsim khoom.
Yooj yim hais lus: txhawm rau kev lag luam mis nyuj txhais tau tias txhawm rau kev lag luam nqaij, pab txhawm rau kev puas tsuaj ib puag ncig, thiab ua rau tsiaj txom nyem — txhua yam thaum muaj kev ruaj khov, noj qab nyob zoo, thiab ntau dua lwm zaub mov hloov pauv tau yooj yim.
Cov ntaub ntawv siv:
- Food and Agriculture Organization of the United Nations. (2006). Livestock's Long Shadow: Environmental Issues and Options. Rome: Food and Agriculture Organization of the United Nations.
https://www.fao.org/4/a0701e/a0701e00.htm - United Nations Environment Programme. (2019). Khoom Noj thiab Huab Cua Hloov: Noj Qab Haus Huv rau Lub Ntiaj Teb No. Nairobi: United Nations Environment Programme.
https://www.un.org/en/climatechange/science/climate-issues/food - Academy of Nutrition and Dietetics. (2016). Txoj hauj lwm ntawm Academy of Nutrition and Dietetics: Kev noj zaub mov. Journal of the Academy of Nutrition and Dietetics, 116 (12), 1970-1980.
https://pubmed.ncbi.nlm.nih.gov/27886704/
Puas yog cov mis nyuj tsis haum rau ib puag ncig?
Saib ntawm no rau tag nrho cov peev txheej
https://www.bbc.com/news/science-environment-46654042
Tsis yog. Thaum qhov cuam tshuam ib puag ncig sib txawv ntawm cov hom mis nyob hauv cov mis nyuj, lawv lawv yog ntau dua kom ruaj khov dua li cov mis nyuj. Piv txwv li, cov mis txiv almอนด์ tau raug thuam rau nws cov dej siv, tab sis nws tseem xav tau tsawg dua dej, av, thiab tsim cov emissions tsawg dua li cov mis nyuj. Cov kev xaiv zoo li cov mis oat, mis soy, thiab mis hemp yog ib qho ntawm cov kev xaiv zoo tshaj plaws rau lub ntiaj teb no.
Puas yog kev noj zaub mov tsis zoo rau lub ntiaj teb no?
Nws yog ib qho kev xav tsis zoo uas cov vegan los yog cov zaub mov tsis haum rau lub ntiaj teb vim cov qoob loo xws li soya. Qhov tseeb, kwv yees li 80% ntawm cov soya tsim nyob rau hauv lub ntiaj teb no yog siv los pub cov tsiaj, tsis yog tib neeg. Tsuas yog ib feem me me yog ua tiav rau hauv cov khoom noj xws li tofu, mis nyuj los ntawm taum soya, los yog lwm yam khoom noj tsis muaj tsiaj.</a>
Qhov no txhais tau tias los ntawm kev noj cov tsiaj, cov neeg tsis ncaj ncees ua kom muaj kev xav tau thoob ntiaj teb rau cov taum soya. Qhov tseeb, ntau cov khoom noj tsis yog vegan - los ntawm cov khoom noj khoom haus xws li cov khoom noj khoom haus rau cov khoom noj nqaij ntim - kuj muaj cov taum soya.
Yog tias peb hloov mus los ntawm kev lag luam tsiaj, qhov loj thiab cov qoob loo xav tau yuav txo qis heev. Qhov ntawd yuav txo qhov deforestation, khaws cia ntau qhov chaw nyob, thiab txo cov emissions greenhouse. Hais lus yooj yim: xaiv cov noj mov vegan pab kom txo qhov kev xav tau rau cov qoob loo rau cov tsiaj thiab tiv thaiv cov ecosystems ntawm lub ntiaj teb.
Cov ntaub ntawv siv:
- Organization ntawm Tebchaws Asiate rau Kev Txhim Kho thiab Kev Noj Zaub Mov. (2018). Lub Xeev ntawm lub ntiaj teb cov hav zoov 2018: Cov txheej txheem rau kev loj hlob zoo. Rome: Organization ntawm Tebchaws Asiate rau Kev Txhim Kho thiab Kev Noj Zaub Mov.
https://www.fao.org/state-of-forests/en/ - Lub Chaw Tshawb Fawb Txog Cov Pej Xeem Ntiaj Teb. (2019). Tsim kom muaj Kev Noj Qab Haus Huv Zoo: Daim Ntawv Tej Zaum Kev Ntsuas Kom Noj Ze Li 10 Billion Cov Neeg los ntawm 2050. Washington, DC: Lub Chaw Tshawb Fawb Txog Cov Pej Xeem Ntiaj Teb.
https://www.wri.org/research/creating-sustainable-food-future - Poore, J., & Nemecek, T. (2018). Txo cov khoom noj ib puag ncig los ntawm cov neeg tsim khoom thiab cov neeg siv khoom. Kev Tshawb Fawb, 360 (6392), 987-992.
https://www.science.org/doi/10.1126/science.aaq0216 - Teb Chaws United Nations Environment Programme. (2021). Kev Noj Zaub Mov cuam tshuam rau Biodiversity Loss: Peb Txoj Kev Txhim Kho Kev Noj Zaub Mov kom zoo rau Xwm. Nairobi: Teb Chaws United Nations Environment Programme.
https://www.unep.org/resources/publication/food-system-impacts-biodiversity-loss - Intergovernmental Panel ntawm Kev hloov pauv huab cua. (2022). Kev hloov pauv huab cua 2022: Kev hloov pauv huab cua. Kev koom tes ntawm Pawg Neeg Ua Haujlwm III rau Kev Tshaj Tawm Txog Kev Tshaj Tawm ntawm Intergovernmental Panel ntawm Kev hloov pauv huab cua. Cambridge University Press.
https://www.ipcc.ch/report/ar6/wg3/
Yuav ua li cas rau thaj chaw deb nti yog tias peb tsis pub tsiaj nyob noj ntawm nws?
Yog tias txhua tus neeg txais kev noj zaub mov, peb yuav xav tau tsawg dua av rau kev ua liaj ua teb. Qhov ntawd yuav tso kom ntau qhov chaw nyob rov qab mus rau nws lub xeev ntuj, tsim kom muaj qhov chaw rau hav zoov, nyom, thiab lwm yam chaw nyob yug tsiaj kom loj hlob dua ib zaug.
Tsis yog qhov poob rau thaj chaw deb nti, qhov kawg ntawm kev yug tsiaj yuav coj cov txiaj ntsig loj:
- Ib tug loj ntawm cov tsiaj raug tsim txom yuav los xaus.
- Cov tsiaj qus tuaj yeem rov qab los thiab muaj ntau yam kab mob.
- Cov hav zoov thiab cov nyom tuaj yeem nthuav dav, khaws cov carbon thiab pab tawm tsam kev hloov pauv huab cua.
- Av noj tam sim no siv rau cov tsiaj noj yuav tsum tau muab rau cov chaw ntiag tug, rov ua dua tshiab, thiab cov chaw khaws cia.
Nyob thoob ntiaj teb, kev tshawb fawb qhia tias yog txhua tus neeg noj zaub mov vegan, 76% tsawg dua av yuav xav tau rau kev ua liaj ua teb. Qhov no yuav qhib qhov rooj rau kev rov qab los ntawm cov toj roob hauv pes thiab ecosystems, nrog rau qhov chaw ntau rau cov tsiaj qus kom muaj kev vam meej tiag tiag.
Cov ntaub ntawv siv:
- Zaub mov thiab Kev Tsim Kho Ntiaj Teb ntawm United Nations. (2020). Lub Xeev ntawm lub Ntiaj Teb Lub Av thiab Dej Cov Peav Xwm rau Zaub mov thiab Kev Tsim Kho - Cov Qauv ntawm Kev Tawg Point. Rome: Zaub mov thiab Kev Tsim Kho Ntiaj Teb ntawm United Nations.
https://www.fao.org/land-water/solaw2021/en/ - Intergovernmental Panel ntawm Kev hloov pauv huab cua. (2022). Kev hloov pauv huab cua 2022: Kev hloov pauv huab cua. Kev koom tes ntawm Pawg Neeg Ua Haujlwm III rau Kev Tshaj Tawm Txog Kev Tshaj Tawm ntawm Intergovernmental Panel ntawm Kev hloov pauv huab cua. Cambridge University Press.
https://www.ipcc.ch/report/ar6/wg3/ - Lub Chaw Tshawb Fawb Txog Cov Pej Xeem Ntiaj Teb. (2019). Tsim kom muaj Kev Noj Qab Haus Huv Zoo: Daim Ntawv Tej Zaum Kev Ntsuas Kom Noj Ze Li 10 Billion Cov Neeg los ntawm 2050. Washington, DC: Lub Chaw Tshawb Fawb Txog Cov Pej Xeem Ntiaj Teb.
https://www.wri.org/research/creating-sustainable-food-future
Kuv puas tuaj yeem noj cov khoom noj hauv zos ua cov khoom noj tsiaj kom pab tau ib puag ncig?
Kev tshawb fawb ntsig txog:
Koj puas xav txo cov pa roj carbon ntawm koj cov zaub mov? Tsom rau qhov koj noj, tsis yog seb koj cov zaub mov yog qhov chaw
Saib ntawm no rau tag nrho cov ntaub ntawv: https://ourworldindata.org/food-choice-vs-eating-local
Yuav khoom noj hauv zos thiab cov khoom noj muaj zog yuav txo tau qhov chaw noj khoom noj thiab tsis txhob muaj cov tshuaj tua kab, tab sis thaum nws los rau kev cuam tshuam ib puag ncig, qhov koj noj yog qhov tseem ceeb tshaj qhov twg nws los.
Txawm tias cov tsiaj khoom loj hlob tshaj plaws, organic, cov khoom lag luam hauv zos xav tau ntau av, dej, thiab cov peav xwm piv nrog kev loj hlob cov nroj tsuag ncaj qha rau tib neeg noj. Qhov loj tshaj plaws ib puag ncig lub luag haujlwm los ntawm kev nce cov tsiaj lawv tus kheej, tsis yog los ntawm kev thauj lawv cov khoom.
Hloov mus rau kev noj zaub mov kom txo qis cov pa roj emissions, siv av, thiab dej noj. Xaiv cov zaub mov - txawm tias hauv zos lossis tsis yog - muaj qhov zoo rau ib puag ncig ntau dua li kev xaiv cov khoom siv tsiaj “sustainable”.
Puas yog soya ua rau lub ntiaj teb puas tsuaj?
Nws muaj tseeb tias hav zoov rauv tau raug puas tsuaj ntawm qhov txawj ntshai heev — txog peb lub teb chaws ncaws pob txhua feeb — tshem tawm ntau txhiab tus tsiaj thiab tib neeg. Txawm li cas los xij, feem ntau cov taum soya loj loj tsis yog rau tib neeg noj. Tam sim no, txog 70% ntawm cov taum soya tsim tawm hauv South America yog siv los ua zaub mov rau cov tsiaj, thiab kwv yees li 90% ntawm Amazon hav zoov rauv muaj kev sib txuas rau kev loj hlob tsiaj noj lossis tsim thaj chaw rau cov nyuj.
Txhawm rau txhawm rau cov tsiaj rau zaub mov yog qhov tsis zoo. Ib tug loj ntawm cov qoob loo, dej, thiab av yog xav tau los tsim cov nqaij thiab mis nyuj, ntau dua yog tias tib neeg noj cov qoob loo zoo tib yam ncaj qha. Los ntawm kev tshem tawm qhov "nruab nrab kauj ruam" thiab noj cov qoob loo xws li soya peb tus kheej, peb tuaj yeem pub ntau tus tib neeg, txo qhov siv av, tiv thaiv cov chaw nyob, khaws cia biodiversity, thiab txiav cov pa roj emissions cuam tshuam nrog kev tu tsiaj.
Cov ntaub ntawv siv:
- Food and Agriculture Organization ntawm United Nations. (2021). Lub State ntawm lub ntiaj teb’s hav zoov 2020: hav zoov, Biodiversity thiab tib neeg. Rome: Food and Agriculture Organization ntawm United Nations.
https://www.fao.org/state-of-forests/en/ - Lub Ntiaj Teb Fund rau Xwm. (2021). Soy Report Card: Kev soj ntsuam cov kev cog lus ntawm cov tuam txhab thoob ntiaj teb. Gland, Switzerland: Lub Ntiaj Teb Fund rau Xwm.
https://www.wwf.fr/sites/default/files/doc-2021-05/20210519_Rapport_Soy-trade-scorecard-How-commited-are-soy-traders-to-a-conversion-free-industry_WWF%26Global-Canopy_compressed.pdf - Teb Chaws United Nations Environment Programme. (2021). Kev Noj Zaub Mov cuam tshuam rau Biodiversity Loss: Peb Txoj Kev Txhim Kho Kev Noj Zaub Mov kom zoo rau Xwm. Nairobi: Teb Chaws United Nations Environment Programme.
https://www.unep.org/resources/publication/food-system-impacts-biodiversity-loss - Poore, J., & Nemecek, T. (2018). Txo cov khoom noj ib puag ncig los ntawm cov neeg tsim khoom thiab cov neeg siv khoom. Kev Tshawb Fawb, 360 (6392), 987-992.
https://www.science.org/doi/10.1126/science.aaq0216
Tsis yog cov txiv almonds ua rau dej kub ntxhov?
Thaum nws muaj tseeb tias cov txiv almonds xav tau dej kom loj hlob, lawv tsis yog tus tsav tsheb loj ntawm kev kub ntxhov dej hauv ntiaj teb. Tus neeg siv dej ntau tshaj plaws hauv kev ua liaj ua teb yog kev ua liaj ua teb tsiaj, uas ib leeg suav txog ib lub caij ntawm kev siv dej hauv ntiaj teb. Ntau qhov dej no mus rau hauv kev cog qoob loo tshwj xeeb rau cov tsiaj noj es tsis yog tib neeg.
Thaum muab piv rau ib qho calorie los yog ib qho protein, almonds yog cov neeg siv dej ntau dua li cov mis nyuj, nqaij nyuj, los yog lwm yam khoom noj. Hloov los ntawm cov khoom noj rau cov zaub mov, nrog rau almonds, tuaj yeem txo tau qhov kev xav tau dej.
Tsis tas li ntawd, kev ua liaj ua teb tsis muaj nqaij feem ntau muaj qhov sib txawv ntawm ib puag ncig tag nrho, suav nrog cov roj kub hnyiab hluav taws xob, kev siv av, thiab kev siv dej. Xaiv cov mis nyuj tsis muaj nqaij xws li taum, oat, lossis soy yog li ntawd yog qhov kev xaiv zoo dua li noj cov mis nyuj lossis cov khoom lag luam tsiaj, txawm tias cov taum lawm xav tau dej txawj.
Cov ntaub ntawv siv:
- Zaub mov thiab Kev Lag Luam Organisation ntawm United Nations. (2020). Lub Xeev ntawm Zaub Mov thiab Kev Lag Luam 2020: Overcoming Dej Challenges nyob rau hauv Agriculture. Rome: Zaub mov thiab Kev Lag Luam Organisation ntawm United Nations.
https://www.fao.org/publications/fao-flagship-publications/the-state-of-food-and-agriculture/2020/en - Mekonnen, M. M., & Hoekstra, A. Y. (2012). Kev ntsuam xyuas thoob ntiaj teb ntawm cov dej footprints ntawm cov khoom siv tsiaj txhu. Ecosystems, 15 (3), 401-415.
https://www.waterfootprint.org/resources/Mekonnen-Hoekstra-2012-WaterFootprintFarmAnimalProducts_1.pdf - Lub Chaw Tshawb Fawb Txog Cov Pej Xeem Ntiaj Teb. (2019). Tsim kom muaj Kev Noj Qab Haus Huv Zoo: Daim Ntawv Tej Zaum Kev Ntsuas Kom Noj Ze Li 10 Billion Cov Neeg los ntawm 2050. Washington, DC: Lub Chaw Tshawb Fawb Txog Cov Pej Xeem Ntiaj Teb.
https://www.wri.org/research/creating-sustainable-food-future
Puas yog cov neeg tsis noj nqaij noj zaub mov puas tsuag lub ntiaj teb los ntawm kev noj taub?
Tsis yog. Kev thov tias cov neeg noj zaub mov ua rau lub ntiaj teb tsis zoo los ntawm kev noj avocado feem ntau hais txog kev siv cov muv ua noj hauv qee qhov chaw, xws li California. Thaum nws muaj tseeb tias kev cog qoob loo loj loj qee zaum yuav tso siab rau cov muv thauj khoom, qhov teeb meem no tsis yog qhov tshwj xeeb rau cov qiv avocados. Ntau hom qoob loo - suav nrog cov txiv apples, txiv almonds, txiv melon, txiv tomatoes, thiab broccoli - kuj nyob ntawm kev lag luam muv, thiab cov neeg tsis noj zaub mov noj cov khoom no ib yam.
Avocados tseem ua rau lub ntiaj teb puas tsuaj tsawg dua piv nrog cov nqaij thiab mis nyuj, uas ua rau hav zoov puas tsuaj, tso cov pa roj tseem ceeb loj, thiab xav tau dej ntau thiab av ntau. Xaiv avocados tshaj cov khoom lag luam tsiaj txo qhov kev puas tsuaj ib puag ncig. Cov neeg noj zaub mov, zoo li txhua tus, tuaj yeem npaj yuav los ntawm cov chaw ua liaj ua teb me me lossis ruaj khov thaum muaj, tab sis noj cov nroj tsuag — suav nrog avocados — tseem muaj kev cuam tshuam zoo ib puag ncig ntau dua li kev txhawb nqa kev lag luam tsiaj.
Cov ntaub ntawv siv:
- Chaw Ua Haujlwm Saib Xyuas Cov Khoom Noj thiab Kev Ua Liaj Ua Rau Tebchaws As Tebchaws. (2021). Lub Xeev ntawm Cov Khoom Noj thiab Kev Ua Liaj Ua Rau 2021: Ua kom muaj kev noj zaub mov ntau dua rau kev poob siab thiab kev ntxhov siab. Rome: Chaw Ua Haujlwm Saib Xyuas Cov Khoom Noj thiab Kev Ua Liaj Ua Rau Tebchaws As Tebchaws.
https://www.fao.org/publications/fao-flagship-publications/the-state-of-food-and-agriculture/2021/en - Intergovernmental Panel ntawm Kev hloov pauv huab cua. (2022). Kev hloov pauv huab cua 2022: Kev hloov pauv huab cua. Kev koom tes ntawm Pawg Neeg Ua Haujlwm III rau Kev Tshaj Tawm Txog Kev Tshaj Tawm ntawm Intergovernmental Panel ntawm Kev hloov pauv huab cua. Cambridge University Press.
https://www.ipcc.ch/report/ar6/wg3/ - Harvard T.H. Chan Tsev Kawm Qib Siab Kev Noj Qab Haus Huv. (2023). Lub Chaw Muaj Khoom Noj – Kev cuam tshuam ib puag ncig ntawm kev tsim khoom noj.
https://nutritionsource.hsph.harvard.edu/sustainability/
Puas yog qhov tseeb rau txhua lub tebchaws, suav nrog cov neeg pluag, los siv cov zaub mov vegan?
Nws yog qhov nyuaj, tab sis ua tau. Kev noj zaub mov rau tsiaj yog qhov tsis zoo heev— tsuas yog ib feem me me ntawm cov zaub mov muab rau cov tsiaj noj tsuas yog ua zaub mov rau tib neeg xwb. Yog tias txhua lub teb chaws siv cov zaub mov vegan, peb tuaj yeem nce cov zaub mov muaj txog 70%, txaus los pub ntau billions tus neeg. Qhov no kuj yuav tso cov av, tso cov hav zoov thiab cov chaw nyob rov zoo, ua rau lub ntiaj teb noj qab nyob zoo thaum ua kom muaj zaub mov txaus rau txhua tus.
Cov ntaub ntawv siv:
- Springmann, M., Godfray, H. C. J., Rayner, M., & Scarborough, P. (2016). Kev tshuaj xyuas thiab kev ntsuas ntawm kev noj haus thiab huab cua hloov pauv cov txiaj ntsig ntawm kev noj haus hloov pauv. Proceedings of the National Academy of Sciences, 113(15), 4146–4151.
https://www.pnas.org/doi/10.1073/pnas.1523119113 - Godfray, H. C. J., Aveyard, P., Garnett, T., Hall, J. W., Key, T. J., Lorimer, J., … & Jebb, S. A. (2018). Kev noj zaub mov nqaij, kev noj qab haus huv, thiab ib puag ncig. Science, 361(6399), eaam5324.
https://www.science.org/doi/10.1126/science.aam5324 - Foley, J. A., Ramankutty, N., Brauman, K. A., Cassidy, E. S., Gerber, J. S., Johnston, M., … & Zaks, D. P. M. (2011). Kev daws teeb meem rau lub ntiaj teb cog. Nature, 478, 337–342.
https://www.nature.com/articles/nature10452
Puas yuav tsis txhob yas thiab lwm yam khoom siv los ntawm kev siv khoom noj yuav ua rau muaj kev txhawj xeeb ntau dua li kev noj zaub mov?
Thaum cov khib nyiab yas thiab cov khoom siv tsis muaj biodegradable yog cov teeb meem loj, qhov cuam tshuam ib puag ncig ntawm cov tsiaj kev lag luam yog qhov ntau dav ntau. Nws ua rau deforestation, av thiab dej paug, dej hiav txwv tuag zones, thiab loj greenhouse gas emissions-far tshaj li cov yas yas ib leeg ua rau. Ntau cov khoom siv tsiaj kuj tuaj nyob rau hauv ib qho kev siv ntshuam, ntxiv rau qhov teeb meem khib nyiab. Nrhiav zero-khib nyiab kev coj noj coj ua yog qhov tseem ceeb, tab sis cov zaub mov vegan daws tau ntau yam teeb meem ib puag ncig ib zaug thiab tuaj yeem ua tau qhov sib txawv loj dua.
Nws kuj tseem ceeb heev uas yuav tsum nco ntsoov tias feem ntau cov yas pom nyob rau hauv cov huab tais & ldquo; yas cov ntsoog dej & rdquo; nyob rau hauv dej hiav txwv yog qhov tseeb ntawm cov ntsoog nuv ntses thiab lwm yam khoom siv ntses, tsis yog cov ntsoog ntsoog ntim khoom loj. Qhov no qhia tau tias cov kev coj ua kev lag luam, tshwj xeeb tshaj yog kev lag luam ntses ntses ntsig txog kev lag luam tsiaj, muaj txiaj ntsig zoo rau dej hiav txwv dej hiav txwv. Txo cov kev thov tau rau cov khoom lag luam tsiaj yog li no tuaj yeem pab daws qhov teeb meem ntawm cov roj kub hnyiab hluav taws xob thiab cov dej ntws dej hiav txwv.
Puas yog ib puag ncig zoo rau noj tsuag xwb?
Kev noj tsuag ntses xwb tsis yog qhov ruaj khov lossis qhov kev xaiv tsis zoo. Overfishing yog sai sai depleted ntiaj teb no ntses cov neeg, nrog rau qee qhov kev tshawb fawb twg los kwv yees tias tsis muaj dej hiav txwv los ntawm 2048 yog tias qhov xwm txheej tam sim no txuas ntxiv. Cov kev coj ua ntses kuj tseem muaj kev puas tsuaj loj: cov ntawv siv feem ntau ntes tau ntau tus neeg tsis xav tau (bycatch), ua rau muaj kev puas tsuaj rau dej hiav txwv ecosystems thiab biodiversity. Tsis tas li ntawd, cov ntawv ntses poob lossis muab pov tseg yog qhov chaw loj ntawm dej hiav txwv yas, suav txog yuav luag ib nrab ntawm cov yas uas muaj nyob hauv dej hiav txwv. Thaum ntses tej zaum yuav zoo li cov khoom siv tsawg dua li cov nqaij nyuj lossis lwm yam tsiaj nyob hauv av, kev txhawb nqa rau ntses ib leeg tseem ua rau muaj kev puas tsuaj loj rau ib puag ncig, ecosystem collapse, thiab muaj paug. Ib qho kev noj zaub mov noj zaub mov tseem ruaj khov dua thiab tsis muaj kev puas tsuaj rau dej hiav txwv thiab biodiversity ntawm lub ntiaj teb.
Cov ntaub ntawv siv:
- Worm, B., et al. (2006). Kev cuam tshuam ntawm biodiversity poob rau hauv dej ecosystem cov kev pab. Science, 314(5800), 787–790.
https://www.science.org/doi/10.1126/science.1132294 - FAO. (2022). Lub xeev ntawm World Fisheries thiab Aquaculture 2022. Food and Agriculture Organization ntawm United Nations.
https://www.fao.org/state-of-fisheries-aquaculture - OceanCare ntawm Fish Forum 2024 los qhia txog kev ua paug dej hiav txwv los ntawm kev nuv ntses
https://www.oceancare.org/en/stories_and_news/fish-forum-marine-pollution/
Yuav ua li cas cov nqaij tsim muaj feem cuam tshuam rau huab cua hloov pauv?
Kev tsim cov nqaij muaj qhov cuam tshuam loj rau huab cua hloov. Kev yuav cov nqaij thiab mis nyuj ua rau muaj kev xav tau ntau, uas ua rau muaj kev puas tsuaj rau hav zoov thiab cog cov zaub mov rau cov tsiaj. Qhov no ua rau muaj kev puas tsuaj rau cov hav zoov thiab tso tawm ntau CO₂. Cov tsiaj txhu lawv tus kheej tsim cov methane, ib qho khoom siv roj, uas ua rau muaj kev hloov pauv huab cua. Tsis tas li ntawd, kev yug tsiaj ua rau muaj kev puas tsuaj rau cov dej ntws thiab dej hiav txwv, tsim cov cheeb tsam uas cov tsiaj hauv dej tsis tuaj yeem muaj sia. Txo cov nqaij noj yog ib txoj hauv zoo tshaj plaws uas cov neeg tuaj yeem txo tau lawv cov carbon footprint thiab pab txhawb rau huab cua hloov.
Cov ntaub ntawv siv:
- Poore, J., & Nemecek, T. (2018). Txo cov khoom noj ib puag ncig los ntawm cov neeg tsim khoom thiab cov neeg siv khoom. Kev Tshawb Fawb, 360 (6392), 987-992.
https://www.science.org/doi/10.1126/science.aaq0216 - FAO. (2022). Lub Xeev ntawm Kev Noj Zaub Mov thiab Kev Lag Luam 2022. Zaub Mov thiab Kev Lag Luam Organization ntawm United Nations.
https://www.fao.org/publications/fao-flagship-publications/the-state-of-food-and-agriculture/2022/en - IPCC. (2019). Kev hloov pauv huab cua thiab av no: Ib qho tshwj xeeb tshaj plaws IPCC tshaj tawm.
https://www.ipcc.ch/srccl/
Puas yog noj qaib zoo dua rau ib puag ncig dua li lwm yam nqaij?
Txawm tias cov qaib muaj cov pa roj carbon tsawg dua li cov nqaij nyuj los yog lamb, nws tseem muaj qhov cuam tshuam loj rau ib puag ncig. Cov qaib ua liaj ua teb tsim cov methane thiab lwm yam roj cua txias, ua rau huab cua hloov pauv. Cov quav khiav tawm ua rau cov dej ntws thiab dej hiav txwv, tsim cov cheeb tsam tuag qhov twg cov tsiaj hauv dej tsis tuaj yeem muaj. Yog li ntawd, txawm tias nws yuav “zoo dua” dua li qee cov nqaij, noj qaib tseem ua rau puag ncig tsis zoo piv nrog cov zaub mov ntsuab.
Cov ntaub ntawv siv:
- Poore, J., & Nemecek, T. (2018). Txo cov khoom noj ib puag ncig los ntawm cov neeg tsim khoom thiab cov neeg siv khoom. Kev Tshawb Fawb, 360 (6392), 987-992.
https://www.science.org/doi/10.1126/science.aaq0216 - FAO. (2013). Kev daws teeb meem ntawm huab cua los ntawm cov tsiaj: Kev ntsuam xyuas thoob ntiaj teb ntawm cov emissions thiab kev txo qis. Food and Agriculture Organization ntawm United Nations.
https://www.fao.org/4/i3437e/i3437e.pdf - Clark, M., Springmann, M., Hill, J., & Tilman, D. (2019). Ntau yam kev noj haus thiab ib puag ncig cuam tshuam rau zaub mov. PNAS, 116(46), 23357–23362.
https://www.pnas.org/doi/10.1073/pnas.1906908116
Yog txhua tus neeg hloov mus noj zaub mov, cov neeg ua liaj ua teb thiab cov zej zog nyob ntawm cov tsiaj puas yuav poob haujlwm?
Hloov mus rau cov zaub mov tsis muaj nqaij yuav tsis ua rau neeg nyob tsis tau. Cov neeg ua liaj ua teb yuav hloov pauv los ntawm kev ua liaj ua teb tsiaj mus cog txiv hmab txiv ntoo, zaub, legumes, txiv nuts, thiab lwm yam zaub mov, uas yog nyob rau hauv nce kev thov. Cov kev lag luam tshiab - xws li zaub mov tsis muaj nqaij, lwm yam proteins, thiab kev ua liaj ua teb kom ruaj khov - yuav tsim cov haujlwm thiab cov sij hawm kev lag luam. Cov tsoom fwv thiab cov zej zog kuj tuaj yeem txhawb nqa kev hloov pauv no nrog kev cob qhia thiab kev txhawb nqa, kom ntseeg tau tias cov neeg tsis raug tso tseg thaum peb txav mus rau ib qho kev ruaj khov zaub mov.
Muaj ntau yam piv txwv ntawm cov chaw ua liaj ua teb uas tau ua tiav qhov kev hloov pauv no. Piv txwv li, qee cov chaw ua liaj ua teb tau hloov lawv av los cog almonds, soybeans, lossis lwm cov qoob loo, thaum cov neeg ua liaj ua teb nyob hauv ntau thaj chaw tau hloov mus ua legumes, txiv hmab txiv ntoo, thiab zaub rau hauv zos thiab thoob ntiaj teb lag luam. Cov kev hloov pauv no tsis tsuas yog muab cov peev txheej tshiab rau cov neeg ua liaj ua teb xwb tab sis kuj tseem pab txhawb rau kev ua noj ua haus kom ruaj khov thiab ua tau raws li kev xav tau ntawm cov zaub mov.
Los ntawm kev txhawb nqa cov kev hloov pauv no nrog kev kawm, kev txhawb nqa nyiaj txiag, thiab cov kev pab cuam hauv zej zog, peb tuaj yeem ua kom ntseeg tau tias kev txav mus rau ib qho zaub mov tsis muaj nqaij yuav pab tau ob leeg tib neeg thiab ntiaj teb.
Puas yog tawv nqaij zoo dua rau ib puag ncig dua li cov khoom siv hluavtaws?
Txawm tias kev lag luam tau hais tias, tawv nqaij yog qhov deb ntawm ib puag ncig zoo. Nws cov txheej txheem siv ntau lub zog - piv nrog rau txhuas, hlau, los yog cement kev lag luam - thiab cov txheej txheem tiv thaiv tawv nqaij los ntawm kev puas tsuaj. Cov tuam txhab tawv nqaij kuj tso tawm ntau cov tshuaj lom neeg thiab cov pa phem, nrog rau sulfides, acids, ntsev, plaub hau, thiab cov protein, uas ua rau muaj kev puas tsuaj rau av thiab dej.
Tsis tas li ntawd, cov neeg ua haujlwm tawv nqaij tawv tawv raug rau cov tshuaj lom neeg, uas tuaj yeem ua rau lawv txom nyem, ua rau muaj teeb meem ntawm daim tawv nqaij, teeb meem ua pa, thiab qee zaum mob ntev.
Hauv qhov sib piv, cov khoom siv hluavtaws siv cov peev txheej tsawg heev thiab ua rau muaj kev puas tsuaj me ntsis. Kev xaiv tawm daim tawv nqaij tsis yog qhov puas tsuaj rau lub ntiaj teb xwb tab sis kuj nyob deb ntawm kev xaiv ruaj khov.
Cov ntaub ntawv siv:
- Dej thiab Zog Siv hauv Leather Production
Old Town tawv khoom. Kev cuam tshuam ib puag ncig ntawm Leather Production
https://oldtownleathergoods.com/environmental-impact-of-leather-production - Kev muaj paug los ntawm cov tawv nqaij
Sustain Fashion. Cov kev cuam tshuam ntawm kev siv tawv nqaij ntawm kev hloov pauv huab cua.
https://sustainfashion.info/the-environmental-impact-of-leather-production-on-climate-change/ - Kev tsim cov khoom pov tseg hauv kev lag luam tawv nqaij
Faunalytics. Kev cuam tshuam ntawm kev lag luam tawv nqaij rau ib puag ncig.
https://faunalytics.org/the-leather-industrys-impact-on-the-environment/ - Kev cuam tshuam ib puag ncig ntawm cov tawv Synthetic
Vogue. Vegan tawv yog dab tsi?
https://www.vogue.com/article/what-is-vegan-leather
Cov Tsiaj thiab Kev Cai Txheeb FAQs
Qhov kev hloov pauv ntawm kev noj zaub mov li cas cuam tshuam rau tsiaj lub neej?
Xaiv ib txhob neeg noj zaub mov muaj qhov cuam tshuam loj rau cov tsiaj lub neej. Txhua xyoo, ntau billions tus tsiaj raug yug, kaw, thiab tua rau zaub mov, khaub ncaws, thiab lwm yam khoom. Cov tsiaj no nyob hauv cov xwm txheej uas tsis pub lawv muaj kev ywj pheej, kev coj noj coj ua, thiab feem ntau tsis muaj txawm li cas zoo tshaj plaws. Los ntawm kev xaiv ib txhob neeg noj zaub mov, koj ncaj qha txo qhov kev xav tau rau cov kev lag luam no, txhais tau tias tsawg tus tsiaj raug coj los ua neej nyob ntev nkaus xwb yuav raug kev txom nyem thiab tuag.
Kev tshawb fawb qhia tias ib tug neeg noj zaub mov tuaj yeem cawm ntau pua tus tsiaj nyob hauv lawv lub sijhawm. Tshaj qhov tus lej, nws sawv cev rau kev hloov pauv ntawm kev kho tsiaj raws li cov khoom lag luam thiab kev tawm tsam los paub txog lawv raws li cov neeg muaj kev xav tau uas muaj nuj nqis rau lawv lub neej. Kev xaiv zaub mov tsis yog hais txog kev “zoo tag nrho,” tab sis hais txog kev txo kev puas tsuaj qhov twg peb tuaj yeem.
Cov ntaub ntawv siv:
- PETA - Cov Txiaj Tntxim ntawm Kev Noj Zaub Mov
https://www.peta.org.uk/living/vegan-health-benefits/ - Faunalytics (2022)
https://faunalytics.org/how-many-animals-does-a-vegn-spare/
Puas yog lub neej ntawm ib tug tsiaj tseem ceeb li tib neeg?
Peb tsis tas yuav daws cov lus sib cav nyuaj txog kev xav txog seb lub neej ntawm tsiaj puas sib npaug hauv qhov tseem ceeb rau tib neeg. Qhov tseem ceeb - thiab qhov kev ua neej nyob ntawm cov zaub mov uas tsis muaj tsiaj yog tsim los ntawm - yog kev paub tias cov tsiaj muaj kev xav: lawv tuaj yeem mob, ntshai, zoo siab, thiab kev nplag siab. Qhov tseeb yooj yim no ua rau lawv kev txom nyem ua rau muaj kev coj ncaj ncees.
Xaiv tsis muaj nqaij tsis xav kom peb hais tias tib neeg thiab tsiaj yog tib yam; nws tsuas nug: Yog peb muaj peev xwm ua neej ua zaub mov zoo, noj qab haus huv, thiab txaus siab yam tsis muaj kev txom nyem rau tsiaj, vim li cas peb thiaj tsis ua li ntawd?
Hauv qhov ntawd, cov lus nug tsis yog hais txog kev qhuab qhia lub tseeb ntawm lub neej, tab sis hais txog kev hlub thiab lub sij hawm. Los ntawm kev txo kom tsis txhob muaj kev puas tsuaj, peb lees paub tias thaum tib neeg tej zaum muaj ntau zog, qhov zog yuav tsum siv kom zoo — los tiv thaiv, tsis yog siv tshuab rau.
Vim li cas koj thiaj li saib xyuas cov tsiaj thiab tsis yog tib neeg?
Kev saib xyuas cov tsiaj tsis txhais tau tias kev saib xyuas tib neeg tsawg. Qhov tseeb, kev noj zaub mov pab ob leeg tsiaj thiab tib neeg.
- Kev pab rau ib txhia tus neeg
Kev yug tsiaj yog ib qho ntawm cov tsav tsheb loj ntawm kev puas tsuaj hav zoov, dej paug, thiab cov roj tso pa tawm. Los ntawm kev xaiv zaub mov, peb txo cov kev nyuaj siab no thiab txav mus rau lub ntiaj teb huv si, noj qab nyob zoo — ib yam uas pab txhua tus neeg. - Khoom noj khoom haus ncaj ncees thiab kev ncaj ncees thoob ntiaj teb
Txhawm rau cov tsiaj rau cov zaub mov yog qhov tsis zoo. Cov av loj, dej, thiab cov qoob loo siv los pub tsiaj es tsis yog tib neeg. Hauv ntau lub cheeb tsaws txhim kho, cov av fertile yog siv rau kev loj hlob tsiaj pub rau kev daws es tsis yog nourishing cov neeg hauv zos. Ib lub tshuab ua noj ua haus yuav tso cov peev txheej los tawm tsam kev tshaib plab thiab txhawb kev ruaj ntseg thoob ntiaj teb. - Kuv tiv thaiv tib neeg noj qab haus huv
Noj zaub mov tsis muaj nqaij muaj feem cuam tshuam nrog kev txo qis ntawm kab mob plawv, ntshav qab zib, thiab rog. Cov neeg noj qab haus huv ntau dua txhais tau tias kev noj zaub mov noj qab haus huv txo cov nqes hav zoov rau kev noj qab haus huv, ua kom txo qis kev poob haujlwm, thiab ua kom zoo dua rau cov neeg thiab tsev neeg. - Kev txhawb nqa tib neeg thiab kev noj qab haus huv ntawm cov neeg ua haujlwm
Tom qab txhua qhov chaw tua tsiaj muaj cov neeg ua haujlwm ntsib cov xwm txheej txaus ntshai, cov nqi them tsawg, kev puam kev txhawj, thiab teeb meem kev noj qab haus huv ntev. Txav mus deb ntawm cov tsiaj siv zog kuj txhais tau tias tsim kom muaj kev nyab xeeb, muaj kev cuam tshuam ntau dua.
Yog li ntawd, kev saib xyuas tsiaj tsis yog qhov tsis sib haum xeeb nrog kev saib xyuas tib neeg — nws yog ib feem ntawm tib lub zeem muag rau lub ntiaj teb ncaj ncees, kev hlub thiab ruaj khov.
Yuav muaj dab tsi tshwm sim rau cov tsiaj domesticated yog tias lub ntiaj teb noj zaub mov ntsuab?
Yog tias lub ntiaj teb hloov mus rau cov zaub mov uas tsis muaj tsiaj, cov tsiaj nyeg yuav maj mam thiab txo qis. Tam sim no, cov tsiaj raug yuam kom yug ntau billions txhua xyoo kom tau raws li kev xav tau ntawm nqaij, mis nyuj, thiab qe. Yog tsis muaj qhov kev xav tau cuav, cov kev lag luam yuav tsis loj hlob lawm.
Qhov no tsis txhais tau tias cov tsiaj uas twb muaj lawv yuav ploj mus — lawv yuav txuas ntxiv mus ua neej nyob, zoo tagnrho hauv cov chaw nyob hav zoov los yog nyob hauv kev saib xyuas kom zoo. Dab tsi yuav hloov yog tias ntau billions tus tsiaj tshiab yuav tsis yug los rau hauv cov txheej txheem ntawm kev siv tshuab, tsuas yog yuav kom raug kev txom nyem thiab tuag ntxov.
Nyob rau lub sij hawm ntev, qhov kev hloov pauv no yuav ua rau peb rov qab peb txoj kev sib raug zoo nrog cov tsiaj. Es tsis txhob kho lawv li cov khoom lag luam, lawv yuav muaj nyob rau hauv me me, ntau sustainable populations - tsis yug rau tib neeg siv, tab sis tso cai rau lawv nyob raws li cov neeg muaj nqe hauv lawv tus kheej.
Yog li ntawd, lub ntiaj teb noj zaub mov yuav tsis ua rau muaj kev ntxhov siab rau cov tsiaj nyob hauv tsev — nws yuav txhais tau tias qhov kawg ntawm kev txom nyem tsis tsim nyog thiab qhov kev poob qis ntawm cov tsiaj uas yug los rau hauv kev cia.
Yuav yog li cas txog cov nroj tsuag? Puas yog lawv muaj kev xav tooj?
Txawm tias, nyob rau hauv qhov tsis tshua muaj peev xwm, cov nroj tsuag muaj kev nco qab, nws yuav tseem yuav sau ntau dua ntawm lawv los txhawb cov tsiaj noj zaub mov ntau dua li peb noj cov nroj tsuag ncaj qha.
Txawm li cas los xij, tag nrho cov pov thawj coj peb mus rau qhov xaus tias lawv tsis yog, raws li tau piav qhia ntawm no. Lawv tsis muaj cov hlab ntsha lossis lwm cov qauv uas tuaj yeem ua tau zoo sib rav hauv cov cev ntawm cov neeg muaj kev paub. Vim li no, lawv tsis tuaj yeem muaj kev paub, yog li lawv tsis tuaj yeem xav tau kev nyuaj siab. Qhov no rov qab rau qhov peb tuaj yeem pom, vim tias cov nroj tsuag tsis yog cov neeg muaj tus cwj pwm zoo li cov neeg muaj kev paub. Tsis tas li ntawd, peb tuaj yeem txiav txim siab tias qhov kev paub muaj. Kev paub tau tshwm sim thiab tau raug xaiv rau hauv keeb kwm ntshav siab raws li ib qho cuab yeej los txhawb cov kev ua. Vim li no, nws yuav tsis muaj txiaj ntsig rau cov nroj tsuag kom paub, vim tias lawv tsis tuaj yeem khiav tawm ntawm cov kev hemhawv lossis ua lwm yam kev txav txav.
Qee tus neeg tham txog “kev txawj ntse ntawm cov nroj tsuag” thiab cov nroj tsuag “cov tshuaj tiv thaiv”, tab sis qhov no tsuas yog hais txog qee qhov kev muaj peev xwm uas lawv muaj uas tsis muaj kev xav, kev xav, lossis kev xav txhua yam.
Txawm tias qee tus neeg hais lus, cov lus thov tawm tsam tsis muaj kev tshawb fawb. Qee zaum nws tau hais tias raws li qee qhov kev tshawb fawb pom tias cov nroj tsuag tau pom tias muaj kev paub, tab sis qhov no tsuas yog ib qho kev xav. Tsis muaj kev tshawb fawb tiag tiag tau txais txiaj ntsig rau qhov kev thov ntawd.
Cov ntaub ntawv siv:
- Kev Tshawb Fawb Rooj: Cov Nroj Ntoo puas Mob?
https://www.researchgate.net/publication/343273411_Do_Plants_Feel_Pain - University of California, Berkeley - Nroj Tsuag Neurobiology Myths
https://news.berkeley.edu/2019/03/28/berkeley-talks-transcript-neurobiologist-david-presti/ - TIB NEeg KEV TXHIS XWM TSIAJ Tebchaws As
Cov nroj tsuag puas mob li cas? Unpacking cov kev tshawb fawb thiab kev coj ncaj ncees
https://www.worldanimalprotection.us/latest/blogs/do-plants-feel-pain-unpacking-the-science-and-ethics/
Peb paub li cas tias tsiaj txhu tuaj yeem muaj kev txom nyem thiab kev zoo siab?
Kev tshawb fawb tau qhia peb tias cov tsiaj tsis yog cov tshuab tsis muaj kev xav — lawv muaj cov kab mob hnyav, lub hlwb, thiab tus cwj pwm uas qhia txog cov cim qhia txog kev txom nyem thiab kev zoo siab.
Cov pov thawj ntawm lub hlwb: Ntau cov tsiaj muaj cov qauv ntawm lub hlwb zoo ib yam li cov neeg (xws li amygdala thiab prefrontal cortex), uas ncaj qha txuas nrog rau kev xav, xws li kev ntshai, kev kho siab, thiab kev ntxhov siab.
Cov pov thawj ntawm tus cwj pwm: Cov tsiaj quaj tawm thaum raug mob, zam kev txom nyem, thiab nrhiav kev xyiv fab thiab kev nyab xeeb. Hloov pauv, lawv ua si, qhia kev hlub, tsim kev sib koom tes, thiab txawm tias qhia tau tias xav paub - tag nrho cov cim ntawm kev zoo siab thiab kev xav.
Kev tshawb fawb pom zoo: Cov koom haum coob, xws li Cambridge Declaration on Consciousness (2012), lees tias cov tsiaj, noog, thiab lwm yam tsiaj muaj kev nco qab thiab muaj peev xwm xav.
Tsiaj muaj kev txom nyem thaum lawv cov kev xav tau raug tsis quav ntsej, thiab lawv vam meej thaum lawv nyob tsis zoo, sib txuas, thiab dawb - zoo ib yam li peb.
Cov ntaub ntawv siv:
- Cambridge tshwm sim ntawm Consciousness (2012)
https://www.animalcognition.org/2015/03/25/the-declaration-of-nonhuman-animal-conciousness/ - ResearchGate: Cov tsiaj txhu kev xav: Tshawb nrhiav txog kev xav
https://www.researchgate.net/publication/232682925_Animal_Emotions_Exploring_Passionate_Natures - National Geographic - Yuav Cov Tsiaj
https://www.nationalgeographic.com/animals/article/animals-science-medical-pain
Tsiaj txhu raug tua li cas los xij, vim li cas kuv yuav tsum ua raws li zaub mov tsis muaj zaub mov nqaij?
Nws muaj tseeb tias ntau lab tus tsiaj twb raug tua txhua hnub. Tab sis qhov tseem ceeb yog qhov xav tau: txhua zaus peb yuav cov khoom lag luam tsiaj, peb qhia rau kev lag luam kom tsim ntau dua. Qhov no tsim ib lub voj voog uas ntau billions tus tsiaj yug los tsuas yog raug kev txom nyem thiab raug tua.
Kev xaiv cov zaub mov tsis muaj zaub mov nqaij tsis rov qab ua rau kev txom nyem dhau los, tab sis nws tiv thaiv kev txom nyem yav tom ntej. Txhua tus neeg uas nres yuav khoom noj nqaij, mis nyuj, lossis qe txo cov kev xav tau, uas txhais tau tias tsawg dua tsiaj txhu yug, kaw, thiab tua. Hauv qhov tseem ceeb, mus tsis muaj zaub mov nqaij yog ib txoj hauv kev los nres kev ua phem los ntawm kev tshwm sim hauv yav tom ntej.
Yog peb txhua tus hloov mus noj zaub mov, peb puas yuav dhau los ntawm cov tsiaj?
Tsis yog li ntawd tag nrho. Cov tsiaj ua liaj ua teb yog tsim los ntawm kev lag luam tsiaj — lawv tsis tau yug me nyuam ib txwm. Raws li kev xav tau ntawm nqaij, mis nyuj, thiab qe txo qis, cov tsiaj tsawg dua yuav yug los, thiab lawv cov naj npawb yuav txo qis ib ntus.
Tsis yog tias muaj ntau heev, cov tsiaj seem tshuav tuaj yeem nyob tau ntau lub neej zoo nkauj. Cov npua tuaj yeem cog hauv hav zoov, cov yaj tuaj yeem noj nyob rau sab nplawm, thiab cov neeg tuaj yeem nyob tau zoo li cov tsiaj qus ua. Ib lub ntiaj teb uas noj zaub mov tso cai rau cov tsiaj kom muaj kev ywj pheej thiab nyob tau zoo nkauj, tsis yog raug kaw, raug siv, thiab raug tua rau tib neeg noj.
Yog peb txhua tus mus rau cov zaub mov tsis muaj tsiaj, puas tsis txhob tag nrho cov tsiaj tuag?
Tsis yog li ntawd. Thaum nws muaj tseeb tias cov tsiaj ua liaj ua teb yuav txo qis lub sijhawm thaum cov tsiaj tsawg dua yug, qhov no yog qhov hloov pauv zoo. Cov tsiaj feem ntau ua liaj ua teb niaj hnub no nyob rau hauv kev tswj, tsis yog lub neej ntshai, kev ntxhiv siav, thiab mob. Lawv feem ntau khaws cia hauv tsev tsis muaj tshav ntuj, los yog tua ib feem ntawm lawv lub neej ntshai—yug kom tuag rau tib neeg noj. Qee cov neeg yug, zoo li cov qaib thiab cov qaib, tau hloov pauv los ntawm lawv cov poj koob yawm txwv kom lawv muaj teeb meem kev noj qab haus huv, xws li cov leeg tsis zoo. Hauv cov ntaub ntawv no, tso cai rau lawv maj mam ploj mus yuav zoo li cas.
Ib txwm ntseeg lub ntiaj teb yuav tsim kom muaj ntau qhov chaw rau qhov xwm txheej. Cov cheeb tsam loj uas tam sim no siv los cog cov khoom noj rau cov tsiaj yuav rov qab ua hav zoov, cov tsiaj qus, lossis vaj tsev rau cov tsiaj qus. Hauv qee qhov chaw, peb tuaj yeem txhawb nqa kev rov qab los ntawm cov tsiaj qus ntawm cov tsiaj txhu - zoo li cov npua qus lossis cov qaib hav zoov - pab kom muaj kev ruaj ntseg biodiversity uas kev lag luam ua liaj ua vwm.
Thaum kawg, nyob rau hauv ib lub ntiaj teb noj zaub mov, cov tsiaj yuav tsis muaj nyob rau kom tau txais txiaj los sis siv. Lawv tuaj yeem nyob dawb, ntshiab, thiab nyob rau hauv lawv qhov chaw nyob, tsis txhob raug kaw rau hauv kev txom nyem thiab tuag ntxov.
Puas yog qhov zoo kom noj cov tsiaj yog tias lawv nyob tau lub neej zoo thiab raug tua kom zoo?
Yog peb siv cov kev xav no, puas yuav ua tau txais tos yuav tua thiab noj dev lossis miv uas tau nyob ib txwm zoo? Leej twg yog peb los txiav txim thaum lwm tus neeg lub neej yuav tsum xaus los sis lawv lub neej twb yog "zoo txaus"? Cov lus sib cav no tsuas yog cov lus dag siv los ua kom zoo nkauj rau kev tua tsiaj thiab ua kom peb txhob kev txhaum, vim tias peb paub tias nws yog qhov tsis ncaj los yuav coj ib lub neej mus tsis tsim nyog.
Tab sis dab tsi txhais tau tias “lub neej zoo”? Peb yuav kos ciam teb ntawm kev txom nyem qhov twg? Tsiaj, txawm tias lawv yog nyuj, npua, qaib, lossis peb cov tsiaj phooj ywg hlub zoo li dev thiab miv, txhua tus muaj lub siab xav muaj sia nyob thiab xav tau lub neej. Los ntawm kev tua lawv, peb yuav coj qhov tseem ceeb tshaj plaws uas lawv muaj — lawv lub neej.
Nws yog qhov tsis tsim nyog kiag li. Kev noj zaub mov kom zoo thiab ua tiav tso cai rau peb kom tau txais txhua yam khoom noj uas peb xav tau yam tsis muaj kev puas tsuaj rau lwm cov tsiaj muaj sia. Xaiv txoj kev ua neej noj zaub mov tsis yog tiv thaiv kev txom nyem loj rau cov tsiaj xwb tab sis kuj pab peb txoj kev noj qab haus huv thiab ib puag ncig, tsim kom muaj kev ntxim siab thiab ruaj khov ntiaj teb.
Cov ntses tsis tuaj yeem hnov mob, yog li vim li cas thiaj tsis noj lawm?
Kev tshawb fawb pom tias cov ntses tuaj yeem xav tau kev txom nyem thiab raug mob. Kev nuv ntses ua rau muaj kev txom nyem loj: cov ntses raug ntiav hauv cov ntawv, lawv cov hlab ntsha tuaj yeem tawg thaum coj mus rau saum npoo, lossis lawv tuag qeeb qeeb los ntawm kev asphyxiation ntawm qhov chaw. Ntau hom, zoo li salmon, kuj tseem cog qoob loo loj, qhov chaw uas lawv muaj kev ntxhov siab, kab mob, thiab kab mob.
Cov ntses muaj kev txawj ntse thiab muaj peev xwm ua tau ntau yam. Piv txwv, cov ntses thiab cov eels ua haujlwm ua ke thaum yug, siv cov lus thiab cov cim qhia kom sib txuas lus thiab sib koom tes - pov thawj ntawm kev txawj ntse thiab kev paub.
Tshaj plaws ntawm qhov kev txom nyem ntawm cov tsiaj muaj tus kheej, kev nuv ntses muaj kev puas tsuaj ib puag ncig. Kev nuv ntses ntau dhau tau ua rau qee cov pej xeem ntses qus txog li 90%, thaum lub sijhawm nuv ntses hauv qab dej puas cov dej hiav txwv ecosystems. Ntau ntawm cov ntses ntes tsis tau noj los ntawm tib neeg - kwv yees li 70% yog siv los pub cov ntses ua liaj ua teb lossis tsiaj txhu. Piv txwv li, ib tug tonne ntawm farmed salmon noj peb tonnes ntawm wild-caught ntses. Kom pom tseeb, kev vam khom rau cov khoom lag muam tsiaj, nrog rau cov ntses, tsis yog qhov zoo tsis yog kom ruaj khov.
Kev noj zaub mov ntsim tau pab kom tsis txhob muaj kev txom nyem thiab kev puas tsuaj ib puag ncig, thaum muab tag nrho cov khoom noj tsim nyog hauv ib txoj kev tsim nyog thiab ruaj khov.
Cov ntaub ntawv siv:
- Bateson, P. (2015). Kev noj qab nyob zoo ntawm cov tsiaj thiab kev ntsuam xyuas qhov mob.
https://www.sciencedirect.com/science/article/abs/pii/S0003347205801277 - FAO – Lub Xeev ntawm Ntiaj Teb Fisheries thiab Aquaculture 2022
https://openknowledge.fao.org/items/11a4abd8-4e09-4bef-9c12-900fb4605a02 - Lub National Geographic – Overfishing
www.nationalgeographic.com/environment/article/critical-issues-overfishing
Lwm yam tsiaj tua kom noj zaub mov, yog vim li cas peb thiaj tsis?
Tsis zoo li cov tsiaj nyeg qus, tib neeg tsis nyob ntawm kev tua lwm yam tsiaj kom muaj sia. Cov lions, cov yaj, thiab cov ntses sharks yug vim lawv tsis muaj lwm txoj, tab sis peb muaj. Peb muaj peev xwm xaiv zaub mov paub thiab ncaj ncees.
Kev cog qoob loo tsiaj lag luam yog qhov sib txawv ntawm tus tsiaj tua tsiaj ntawm kev xav. Nws yog ib qho kev tsim tawm los ntawm cov txiaj tswv yim, yuam cov tsiaj ntau billions kom muaj kev txom nyem, kev sib kaw, tus kab mob, thiab kev tuag ntxov. Qhov no tsis tsim nyog vim tias tib neeg tuaj yeem ua tau zoo ntawm cov zaub mov uas muab tag nrho cov khoom noj uas peb xav tau.
Tsis tas li ntawd, xaiv cov zaub mov ntsim tau txo kev puas tsuaj ib puag ncig. Kev ua liaj ua teb tsiaj yog ib qho ua rau deforestation, dej paug, greenhouse gas emissions, thiab poob ntawm biodiversity. Los ntawm kev tsis noj cov khoom lag luam tsiaj, peb tuaj yeem ua neej nyob zoo, ua tiav lub neej thaum tseem tiv thaiv kev txom nyem loj thiab tiv thaiv lub ntiaj teb.
Hauv luv lwm, vim tias lwm yam tsiaj tua kom muaj sia nyob tsis yog ua kom neeg ua tib zoo. Peb muaj kev xaiv thiab nrog rau qhov kev xaiv ntawd los ua lub sij hawm kom txo kev txom nyem.
Tsis txhob nyuj xav tau mu?
Tsis yog, nyuj tsis xav kom tib neeg muab mis lawv. Nyuj tsuas yog muab mis tom qab yug me nyuam, ib yam li txhua yam tsiaj mis. Nyob rau hauv cov hav zoov, nyuj yuav pub nws cov me nyuam nqa, thiab cov voj voog ntawm kev yug me nyuam thiab mis ntau lawv yuav ua raws li ntuj.
Hauv kev lag luam mis nyuj, txawm li cas los xij, nyuj tau rov ua kom xeeb tub thiab lawv cov me nyuam tau muab coj mus tsis ntev tom qab yug los yog tib neeg tuaj yeem noj cov mis nyuj no. Qhov no ua rau muaj kev ntxhov siab thiab kev txom nyem rau ob leeg niam txiv thiab tus me nyuam. Cov me nyuam txiv neej feem ntau raug tua rau veal lossis loj hlob hauv cov xwm txheej tsis zoo, thiab cov me nyuam poj niam raug yuam kom nkag mus rau tib lub voj voog ntawm kev siv zog.
Xaiv txoj kev ua neej nyob ntawm cov zaub mov tso cai rau peb kom tsis txhob txhawb kom muaj kev noj zaub mov no. Cov neeg tsis xav tau cov mis nyuj kom noj qab nyob zoo; tag nrho cov khoom noj tseem ceeb tuaj yeem tau txais los ntawm cov zaub mov. Los ntawm kev mus rau cov zaub mov, peb tiv thaiv tsis muaj kev txom nyem thiab pab cov nyuj kom muaj lub neej tsis muaj kev txom nyem, tsis yog yuam kom lawv mus rau hauv lub voj voog ntawm cev xeeb tub, kev sib cais, thiab kev rho tawm mis nyuj.
Qe nyob rau hauv lub vaj tse, dab tsi tsis ncaj ncees nrog qhov ntawd?
Txawm tias nws muaj tseeb tias cov poj niam qaib ib txwm nteg qe, tab sis cov qe uas tib neeg yuav hauv cov khw muag khoom yuav luag tsis tau tsim los ntawm txoj hauv kev. Hauv kev tsim cov qe hauv kev lag luam loj, cov poj niam qaib raug khaws cia hauv qhov chaw nrawm, feem ntau tsis muaj sijhawm tawm sab nraud, thiab lawv tus cwj pwm ntshav yog txwv tsis pub muaj kev cuam tshuam loj. Txhawm rau kom lawv nteg ntawm qhov tsis muaj peev xwm loj, lawv raug yuam kom yug me nyuam thiab tswj hwm, uas ua rau muaj kev ntxhov siab, mob, thiab kev txom nyem.
Tus ceg txiv neuter, uas tsis tuaj yeem nteg qe, feem ntau raug tua tsis ntev tom qab lawv yug, feem ntau los ntawm kev ua phem xws li sib zuj zus los yog tua kom asphyxiation. Txawm tias cov poj niam nyob hauv kev lag luam qe kuj raug tua thaum lawv cov khoom tsim tawg, feem ntau tom qab ib lossis ob xwm txheej, txawm tias lawv lub neej ntse ntse ntev dua.
Kev xaiv noj zaub mov pab kom tsis txhawb kev siv zog rau cov tsiaj. Cov neeg tsis xav tau qe rau kev noj qab haus huv — tag nrho cov khoom noj uas muaj nyob rau hauv cov qe no peb yuav tau txais los ntawm cov zaub mov. Los ntawm kev hloov mus noj zaub mov, peb pab tiv thaiv kev txom nyem rau ntau billions ntawm cov qaib txhua xyoo thiab tso cai rau lawv kom muaj kev ywj pheej ntawm kev yug me nyuam, kev cia, thiab kev tuag ntxov.
Tsis txhob yug tsiaj yuav tsum tau muab lawv cov plaub hau?
Tub ntxhais yug khaub ncaws, tab sis lub tswv yim tias lawv xav tau tib neeg los txiav lawv cov khaub ncaws yog qhov cuav. Tub ntxhais tau raug xaiv los yug ntau dua li lawv cov poj xeeb ntxwv. Yog tias lawv tau nyob ib txwm, lawv cov khaub ncaws yuav loj ntawm qhov loj me, los yog lawv yuav tso nws. Kev yug tub ntxhais hauv kev lag luam tau tsim cov tsiaj uas tsis muaj peev xwm muaj sia nyob yam tsis muaj kev cuam tshuam ntawm tib neeg vim lawv cov khaub ncaws loj heev thiab tuaj yeem ua rau muaj teeb meem loj xws li mob, teeb meem txav, thiab kub hnyiab.
Txawm tias nyob rau hauv cov chaw ua haujlwm “humane” wool, shearing yog stressful, feem ntau ua tiav nyob rau hauv nrawm los yog tsis muaj kev nyab xeeb, thiab qee zaum ua los ntawm cov neeg ua haujlwm uas tuav cov yaj ntxhib. Cov yaj txiv neuter yuav castrated, tails docked, thiab cov yaj poj niam yuam kom cev xeeb tub kom cov khoom lag luam wool txuas ntxiv.
Xaiv txoj kev ua neej tsis muaj tsiaj zam cov kev coj ua no. Khaub ncaws tsis yog qhov tsim nyog rau tib neeg muaj sia nyob — muaj ntau yam kev hloov pauv zoo li cotton, hemp, bamboo, thiab cov ntaub ntawd rov ua dua. Los ntawm kev ua neej tsis muaj tsiaj, peb txo cov kev txom nyem rau ntau lab tus tub ntxhais yug rau kom tau txais nyiaj thiab tso lawv kom nyob dawb, ib txwm, thiab nyab xeeb.
Tab sis kuv tsuas noj cov nqaij, mis nyuj thiab qe uas tsis muaj tshuaj tua kab mob thiab muaj yees xwb.
Nws yog ib qho kev xav tsis zoo uas “organic” los yog “free-range” cov khoom siv tsiaj tsis muaj kev txom nyem. Txawm nyob rau hauv cov chaw ua liaj ua teb zoo tshaj plaws los yog cov chaw ua liaj ua teb, cov tsiaj tseem tsis raug tso cai kom muaj lub neej zoo. Piv txwv li, ntau txhiab tus poj niam yuav raug khaws cia rau hauv chav ntsia hlau nrog rau kev txwv tsis pub tawm sab nraud. Cov txiv neuter, suav tias tsis muaj txiaj ntsig rau kev tsim qe, raug tua tsis pub dhau lub sijhawm yug. Cov me nyuam mos raug cais tawm ntawm lawv niam tsis ntev los ntawm yug, thiab cov me nyuam txiv neuter feem ntau raug tua vim lawv tsis tuaj yeem tsim mis nyuj los yog tsis haum rau cov nqaij. Cov npua, cov neeg, thiab lwm cov tsiaj muaj chaw ua liaj ua teb kuj zoo li tsis muaj kev sib raug zoo, thiab tag nrho cov no yuav raug tua thaum nws yuav muaj txiaj ntsig ntau dua li kev khaws lawv cia.
Txawm tias cov tsiaj txhu “tej zaum” muaj me ntsis zoo dua li cov chaw ua liaj ua teb, lawv tseem raug kev txom nyem thiab tuag ntxov. Cov ntawv sau dawb lossis cov ntawv cog lus tsis hloov pauv qhov tseeb: cov tsiaj no tsuas yog siv rau kev siv zog thiab tua rau tib neeg noj.
Kuj tseem muaj ib qho tseeb ntawm ib puag ncig: kev txhim kho tsuas yog cov nqaij organic lossis dawb-ntau yog tsis ruaj khov. Nws xav tau ntau lub teb chaws thiab cov peev txheej ntau dua li cov zaub mov ntsuab, thiab kev siv dav yuav ua rau rov qab mus rau kev cog qoob loo siv zog.
Qhov kev xaiv zoo tib yam, kev coj ncaj ncees, thiab kev yub ncuab kev hloov pauv yog kom tsis noj nqaij, mis nyuj, thiab qe tag nrho. Kev xaiv zaub mov tsis yog nqaij pab kom tsis txhob tsuas mob, tiv thaiv ib puag ncig, thiab txhawb kev noj qab haus huv — tag nrho yam tsis muaj kev sib npaug.
Koj puas yuav ua rau koj tus miv lossis dev mus noj zaub mov vegan?
Muaj — nrog cov zaub mov zoo thiab cov khoom noj ntxiv, cov khoom noj ntawm cov dev thiab cov miv tuaj yeem ua tau zoo ntawm cov zaub mov ntsuab.
Cov dev yog omnivores thiab tau hloov zuj zuj dhau 10,000 xyoo nrog tib neeg. Tsis zoo li cov dev, cov dev muaj cov noob rau cov enzymes zoo li amylase thiab maltase, uas tso cai rau lawv zom cov carbohydrates thiab starches zoo. Lawv cov plab microbiome kuj muaj cov kab mob muaj peev xwm ua kom tawg cov zaub mov thiab tsim cov amino acids ib txwm tau txais los ntawm nqaij. Nrog rau qhov sib npaug, ntxiv cov zaub mov, cov dev tuaj yeem vam khom tsis muaj cov khoom lag.
Cov miv, raws li cov neeg tsis noj nqaij, xav tau cov khoom noj uas muaj nyob rau hauv cov nqaij, xws li taurine, vitamin A, thiab tej yam amino acids. Txawm li cas los xij, cov zaub mov tshwj xeeb uas tau npaj rau cov miv suav nrog cov khoom noj no los ntawm cov nroj tsuag, cov minerals, thiab cov khoom siv hluavtaws. Qhov no tsis yog “unnatural” ntau dua li pub miv nqaij tun lossis nqaij nyuj los ntawm cov chaw ua liaj ua teb — uas feem ntau muaj kab mob thiab kev txom nyem.
Ib tug zoo, ntxiv cov zaub mov uas tsis yog nqaij tsis tsuas yog muaj kev nyab xeeb rau dev thiab miv tab sis kuj yuav zoo dua li cov zaub mov nqaij noj ib txwm — thiab nws pab tau lub ntiaj teb los ntawm kev txo cov kev xav tau rau kev lag luam loj tsiaj.
Cov ntaub ntawv siv:
- Knight, A., & Leitsberger, M. (2016). Vegan vs nqaij-raws li cov zaub mov: Ib zaug tshawb fawb. Cov tsiaj (Basel).
https://www.mdpi.com/2076-2615/6/9/57 - Brown, W.Y., et al. (2022). Kev noj haus ntawm vegan noj zaub mov rau cov tsiaj. Journal of Animal Science.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9860667/ - Lub Koom Haum Vegan — Cov Tsiaj Tsiaj Vegan
https://www.vegansociety.com/news/blog/vegan-animal-diets-facts-and-myths
Yog txhua tus neeg hloov mus noj zaub mov, peb yuav ua li cas nrog cov qaib, nyuj, thiab npua no?
Nco ntsoov kom tsis txhob hnov zoo li kev hloov pauv yuav tshwm sim ib hmos. Raws li ntau tus neeg hloov mus rau kev noj zaub mov, kev xav tau nqaij, mis nyuj, thiab qe yuav maj mam txo qis. Cov neeg ua liaj ua teb yuav teb los ntawm kev yug tsawg tsawg tsiaj thiab hloov mus rau lwm hom kev ua liaj ua teb, xws li cog txiv hmab txiv ntoo, zaub, thiab nplej.
Dhau lub sij hawm, qhov no txhais tau tias tsawg dua cov tsiaj yuav yug rau hauv lub neej ntawm kev cia thiab kev txom nyem. Cov uas tseem nyob yuav muaj sij hawm los nyob rau hauv ntau lub ntuj, tib neeg tej yam. Tsis yog ib qho mob hnyav, ib lub ntiaj teb txav mus rau cov zaub mov uas tsis yog nqaij tso cai rau kev hloov pauv, kev ruaj khov uas pab cov tsiaj, ib puag ncig, thiab tib neeg noj qab haus huv.
Dab tsi tsis ncaj ncees nrog noj honey?
Muaj ntau hom kev ua liaj ua teb ua rau cov muaj bees. Cov poj niam yuav raug txiav lub tis los yog raug yuam kom muaj cev xeeb tub, thiab cov bees ua haujlwm yuav raug tua los yog raug mob thaum lub sijhawm tu thiab thauj. Thaum cov neeg tau sau cov zib muag rau ntau xyoo lawm, cov kev tsim khoom loj niaj hnub no kho cov bees zoo li cov tsiaj muaj chaw ua liaj ua teb.
Hmoov zoo, muaj ntau yam khoom noj uas tsis yog nqaij uas tso cai rau koj kom muaj qab zib yam tsis muaj kev puas tsuaj rau cov bees, nrog rau:
Nplej syrup – Ib tug me, nruab nrab sweetener ua los ntawm noj nplej.
Molasses – Ib tug tuab, muaj nplua nuj syrup los ntawm cov suav txiv neej los yog cov suab beet.
Sorghum – Ib tug ntuj qab zib syrup nrog ib tug me ntsis tangy saj.
Sucanat – Unrefined cane suab thaj retaining ntshav molasses rau saj thiab nutrients.
Barley malt – Ib qho khoom qab zib ua los ntawm cov qoob loo sprouted, feem ntau siv rau hauv cov khoom noj khoom haus thiab dej haus.
Maple syrup – Ib qho khoom qab zib zoo nkauj los ntawm cov kua ntawm daim ntoo maple, muaj nplua nuj nyob rau hauv saj thiab minerals.
Txiv qaub organic cane sugar - Ntshiab cane sugar ua tiav tsis muaj cov tshuaj tsis zoo.
Txiv hmab txiv ntoo
Los ntawm kev xaiv cov lwm txoj hauv kev no, koj tuaj yeem txaus siab rau cov khoom qab zib hauv koj cov zaub mov thaum koj tsis txhob ua rau cov muaj bees thiab txhawb kom muaj kev noj zaub mov zoo thiab ruaj khov.
Vim li cas thiaj rau kuv? Kuv tsis tau tua tus tsiaj.
Nws tsis yog hais txog koj tus kheej, tab sis koj cov kev xaiv ncaj qha txhawb kev tua. Txhua zaus koj yuav cov nqaij, mis nyuj, los yog qe, koj tab tom them nyiaj rau ib tug neeg kom tua ib tug neeg. Qhov kev ua yuav tsis yog koj, tab sis koj cov nyiaj ua rau nws tshwm sim. Xaiv cov zaub mov yog tib txoj hauv kev kom tsis txhob them nqi no.
Puas yog ua tau kom muaj kev ruaj khov thiab kev coj noj coj ua tsiaj cog qoob loo, zoo li cov nqaij hauv zos, mis nyuj, lossis qe?
Txawm tias cov kev yug tsiaj hauv tsev cog khoom lossis hauv zos yuav suab ntau dua ncaj ncees, cov teeb meem loj ntawm kev yug tsiaj rau noj tseem tib yam xwb. Kev yug tsiaj rau noj yog qhov xav tau ntau yam — nws xav tau ntau lub av, dej, thiab zog ntau dua li kev cog cov nroj tsuag rau tib neeg noj. Txawm tias cov chaws cog "zoo tshaj" tseem tsim cov pa roj cuam tshuam loj, pab rau kev txi txiv ntoo, thiab tsim cov khib nyiab thiab pa phem.
Los ntawm qhov kev xav ntawm kev ncaj ncees, cov ntawv tais tes xws li “organic,” “daim ntawv tso tawm,” los yog “humane” tsis hloov qhov tseeb tias cov tsiaj tau yug, tswj, thiab thaum kawg raug tua ntev ua ntej lawv lub neej ntshav. Qhov zoo ntawm lub neej yuav sib txawv me ntsis, tab sis qhov tshwm sim yog ib txwm zoo tib yam: kev siv zog thiab kev tua.
Kev noj zaub mov kom ruaj khov thiab ncaj ncees yog tsim los ntawm cov nroj tsuag. Xaiv cov zaub mov uas tsis muaj tsiaj txo cov kev puam tshuaj lom neeg, txuag cov peev txheej, thiab zam cov kev txom nyem ntawm tsiaj txhu — cov txiaj ntsig uas kev yug tsiaj, tsis hais li cas "kom ruaj khov" nws yog muag, yeej tsis muab.
