Figaniaeth

Gofal! Mae'r erthygl hon yn sôn am ddeiet nad yw'n cynnwys unrhyw gynnyrch gan anifeiliaid, ac nid llysieuaeth.

Bwyd y llyswr
Clocwedd o'r top chwith: toffw, pitsa, cacenau di-fenyn a makizushi
Diffiniad cyffredinol	Peidio a defnyddio cynnyrch anifeiliaid
Blaenarwyd y tir gan	Roger Crab (1621–1680)[1] James Pierrepont Greaves (1777–1842) Percy Bysshe Shelley (1792–1822) Sylvester Graham (1794–1851)[2] Amos Bronson Alcott (1799–1888) Donald Watson (1910–2005) H. Jay Dinshah (1933–2000)
Bathiad Saesneg (vegan)	Tachwedd 1944, gan y British Vegan Society
Llyswyr enwog
Rhestr o lyswyr ar Wici Saesneg

Figaniaeth yw'r ymarfer o fwyta lysiau a ffrwythau'n unig, heb unrhyw gynnyrch gan anifeiliaid (Saesneg: Veganism). Mae figaniaeth yn ffordd o fyw a ddilynir ers canrifoedd ond mae'r term yn tarddu o'r 1940au. Gellir diffinio figaniaeth (mewn modd negyddol) drwy ddweud fod y llyswr yn ymwrthod rhag bwyta cig neu ecsbloitio anifeiliaid mewn unrhyw fodd, a hynny drwy beidio â defnyddio llaeth, wyau, caws, gwlân na mêl. Bathwyd y gair Saesneg vegan yn 1944 gan Donald Watson (sef cydsefydlydd the Vegan Society), drwy gywasgu'r gair vegetarian h.y. veg- + -an.

Mae sawl rheswm dros fod yn figan (sef person sy'n ymarfer figaniaeth), gan gynnwys rhesymau amgylcheddol, moesol, meddygol, neu ddietegol.

Roedd syniadau gwreiddiol Watson yn 1944 yn ymwneud â llysieuwr nad oedd ychwaith yn defnyddio cynnyrch llaeth, ac ymhen ychydig ehangodd y diffiniad i gynnwys wfftio'r ymarfer o ecsbloitio a defnyddio anifeiliaid mewn unrhyw fodd.^[3] Cynyddodd y diddordeb mewn llysiaeth yn y 2000au pan ddaeth ar y farchnad fwydydd amrywiol, wedi'u prosesu'n arbennig ar gyfer deiet figanaidd. Nododd nifer o athletwyr eu bod yn figaniaid, yn enwedig yn y Triathlon Ironmana'r ultramarathon.^[4]

Datgelodd gwaith ymchwil y maethegydd Winston Craig yn 2009 fod deiet figanaidd yn cynnwys lefelau uchel o ffibr, magnesiwm, asid ffolig, fitamin C, fitamin E a haearn, a'i fod yn isel mewn caloriau, braster dirlawn, asidau brasterog, colestorol, fitamin D, calsiwm, zinc a fitamin B₁₂.^[5] Ymddengys yn ôl adroddiadau gan sawl corff safonol^[6] fod deiet y figan yn gwarchod rhag rhai afiechydon megis afiechyd y galon,^[7] ac yn addas ar gyfer pob oedran, Un o'r ychydig fwynau / fitaminau nad yw ar gael mewn planhigion yw B12 (sy'n cael ei greu gan feicro-organebau megis bacteria), felly dylai figaniaid gymeryd ychwanegion B12 ar ffurf tabledi.^[8] Dywedir hefyd fod figaniaid, ar y cyfan, yn deneuach na'r arfer, gyda cholestorol a phwysau gwaed is. Credir hefyd fod ffactorau megis ymwrthod rhag cig, bwyta ffrwythau, a meddu ar indecs màs y corff (BMI) isel yn amddiffyn y corff rhag cansar.^[9]

1. ↑ Records of Buckinghamshire, Cyfrol 3, BPC Letterpress, 1870, tud. 68.
2. ↑ Rynn Berry, "A History of the Raw-Food Movement in the United States," in Brenda Davis and Vesanto Melina (eds.), Becoming Raw: The Essential Guide to Raw Vegan Diets, Book Publishing Company, 2010, tud. 9ff.
3. ↑ Donald Watson, Vegan News Archifwyd 2012-07-17 yn y Peiriant Wayback, Rhif. 1, Tachwedd 1944; "Interview with Donald Watson" Archifwyd 2018-03-14 yn y Peiriant Wayback, Vegetarians in Paradise', 11 Awst 2004; Leslie Cross, "Veganism Defined", The Vegetarian World Forum, 5(1), Gwanwyn 1951.
4. ↑ Rynn Berry, "Veganism," The Oxford Companion to American Food and Drink, Oxford University Press, 2007, tud. 604–605; "Vegan Diets Become More Popular, More Mainstream", Associated Press, 5 Ionawr 2011; Nijjar, Raman. "From pro athletes to CEOs and doughnut cravers, the rise of the vegan diet", CBC News, 4 Mehefin 2011.
5. ↑ Winston J. Craig, "Health effects of vegan diets", The American Journal of Clinical Nutrition, 89(5), Mai 2009, tud. 1627S–1633S: "Vegan diets are usually higher in dietary fiber, magnesium, folic acid, vitamins C and E, iron, and phytochemicals, and they tend to be lower in calories, saturated fat and cholesterol, long-chain n–3 (omega-3) fatty acids, vitamin D, calcium, zinc, and vitamin B-12. ... A vegan diet appears to be useful for increasing the intake of protective nutrients and phytochemicals and for minimizing the intake of dietary factors implicated in several chronic diseases."
6. ↑ American Dietetic Association, the Australian National Health and Medical Research Council a'r Dietitians of Canada.
7. ↑ Sylwer fod sawl ffynhonnell yn defnyddio'r gair figan i gyfeirio at ddeiet o blanhigion yn unig:

   Claus Leitzmann, "Vegetarian diets: what are the advantages?", Forum of Nutrition, 57, 2005, pp. 147–156: "A growing body of scientific evidence indicates that wholesome vegetarian diets offer distinct advantages compared to diets containing meat and other foods of animal origin. The benefits arise from lower intakes of saturated fat, cholesterol and animal protein as well as higher intakes of complex carbohydrates, dietary fiber, magnesium, folic acid, vitamin C and E, carotenoids and other phytochemicals. ... In most cases, vegetarian diets are beneficial in the prevention and treatment of certain diseases, such as cardiovascular disease, hypertension, diabetes, cancer, osteoporosis, renal disease and dementia, as well as diverticular disease, gallstones and rheumatoid arthritis."

   Winston J. Craig, "Health effects of vegan diets", The American Journal of Clinical Nutrition, 89(5), Mai 2009, pp. 1627S–1633S (review): "Vegans tend to be thinner, have lower serum cholesterol, and lower blood pressure, reducing their risk of heart disease ... A vegan diet appears to be useful for increasing the intake of protective nutrients and phytochemicals and for minimizing the intake of dietary factors implicated in several chronic diseases."

   J. Sabaté, "The contribution of vegetarian diets to health and disease: a paradigm shift?", American Journal of Clinical Nutrition, 78(3 Suppl), Medi 2003, pp. 502S–507S: "Diets largely based on plant foods, such as well-balanced vegetarian diets, could best prevent nutrient deficiencies as well as diet-related chronic diseases."

   M. Nestle, "Animal v. plant foods in human diets and health: is the historical record unequivocal?", Proceedings of the Nutrition Society, 58(2), Mai 1999, pp. 211–218 (review): "This shift has led to increasing scientific consensus that eating more plant foods but fewer animal foods would best promote health. This consensus is based on research relating dietary factors to chronic disease risks, and to observations of exceptionally low chronic disease rates among people consuming vegetarian, Mediterranean and Asian diets. ... Most evidence suggests that a shift to largely plant-based diets would reduce chronic disease risks among industrialized and rapidly-industrializing populations."

   Timothy J. Key, Paul N. Appleby, and M. S. Rosell, "Health effects of vegetarian and vegan diets", Proceedings of the Nutrition Society, 65(1), Chwefror 2006, tud. 35–41 (review).

   A. Ströhle et al, "Vegetarian nutrition: Preventive potential and possible risks. Part 1: Plant foods", Wien Klin Wochenschr, 118(19–20), Hydref 2006, pp. 580–593 (review).

   L. Van Horn et al, "The evidence for dietary prevention and treatment of cardiovascular disease", Journal of the American Dietetic Association, 108(2), Chwefror 2008, tud. 287–331.

   "Building healthy eating patterns" Archifwyd 2013-01-13 yn y Peiriant Wayback, Dietary Guidelines for Americans, United States Department of Agriculture, 2010, p. 45: "In prospective studies of adults, compared to non-vegetarian eating patterns, vegetarian-style eating patterns have been associated with improved health outcomes – lower levels of obesity, a reduced risk of cardiovascular disease, and lower total mortality. Several clinical trials have documented that vegetarian eating patterns lower blood pressure.

   "On average, vegetarians consume a lower proportion of calories from fat (in particular, saturated fatty acids); fewer overall calories; and more fiber, potassium, and vitamin C than do non-vegetarians. In general, vegetarians have a lower body mass index. These characteristics and other lifestyle factors associated with a vegetarian diet Mai contribute to the positive health outcomes that have been identified among vegetarians."

8. ↑ R. Pawlak, et al. "How prevalent is vitamin B(12) deficiency among vegetarians?", Nutrition Reviews, 71(2), Chwefror 2013, tud. 110–117: "The main finding of this review is that vegetarians develop B12 depletion or deficiency regardless of demographic characteristics, place of residency, age, or type of vegetarian diet. Vegetarians should thus take preventive measures to ensure adequate intake of this vitamin, including regular consumption of supplements containing B12."
   • Mangels, Messina, and Messina, 2011, tud. 181–192; "Vitamin B12", Office of Dietary Supplements, National Institutes of Health, accessed 17 Rhagfyr 2012.

   Reed Mangels, "Vitamin B12 in the Vegan Diet", Vegetarian Resource Group, accessed 17 Rhagfyr 2012: "Vitamin B12 is needed for cell division and blood formation. Neither plants nor animals make vitamin B12. Bacteria are responsible for producing vitamin B12. Animals get their vitamin B12 from eating foods contaminated with vitamin B12 and then the animal becomes a source of vitamin B12. Plant foods do not contain vitamin B12 except when they are contaminated by microorganisms or have vitamin B12 added to them. Thus, vegans need to look to fortified foods or supplements to get vitamin B12 in their diet."

   Jack Norris, "Vitamin B12: Are you getting it?", Vegan Outreach, 26 Gorffennaf 2006: "Contrary to the many rumors, there are no reliable, unfortified plant sources of vitamin B12 ... [There is an] overwhelming consensus in the mainstream nutrition community, as well as among vegan health professionals, that vitamin B12 fortified foods or supplements are necessary for the optimal health of vegans, and even vegetarians in many cases. Luckily, vitamin B12 is made by bacteria such that it does not need to be obtained from animal products."

   Victor Herbert. "Vitamin B12: plant sources, requirements and assay", American Journal of Clinical Nutrition, 48(3), Medi 1988, tud. 852–858.

9. ↑ Craig 2009 (review).