Kudya kwemiriwo

Kudya kwemiriwo hakusanganisi chero nyama, huku, kana hove dzegungwa. Icho chirongwa chekudya chakagadzirwa nezvikafu zvinouya zvakanyanya kubva kumiti. Izvi zvinosanganisira:

• Muriwo
• Zvibereko
• Mbeu dzese
• Mbesa
• Mbeu
• Nuts
• Inogona kusanganisira mazai uye / kana mukaka kana ovo-lacto yemidziyo

Kudya kwemiriwo hakuna mapuroteni emhuka. Chikafu chemuviri wemuriwo chirongwa chekudya chine mapuroteni mashoma emhuka, asi kazhinji chikafu chinodyarwa. Vezvirimwa havadye:

• Shiri
• Zvokudya zvegungwa
• Nyama yemombe
• Nyama yenguruve
• Gwayana
• Dzimwe nyama dzemhuka, senge bison, kana nyama dzekunze senge mhou kana alligator

Vezvirimwa havadye zvigadzirwa zvine gelatin kana rennin (enzyme inowanikwa mudumbu remhuru iyo inoshandiswa kugadzira machizi mazhinji).

Heano mhando dzakasiyana dzezvinodyiwa zvinomera:

• Vegan: Inosanganisira chete chirimwa-chakavakirwa chikafu. Hapana mapuroteni emhuka kana mhuka inogadzirwa-semazai, mukaka, kana huchi.
• Lacto-zvinomera: Inosanganisira chikafu chemiti pamwe nezvimwe kana zvese zvigadzirwa zvemukaka.
• Lacto-ovo yemidziyo: Inosanganisira chikafu chezvirimwa, zvigadzirwa zvemukaka, uye mazai.
• Semi- kana chidimbu chezvinomera: Inosanganisira chikafu chemiti uye inogona kusanganisira huku kana hove, zvigadzirwa zvemukaka, uye mazai. Izvo hazvisanganise nyama tsvuku.
• Pescatarian: Inosanganisira chikafu chezvirimwa uye zvegungwa.

ZVINOBATSIRA NEZVINODYA ZVOKUDYA

Kudya kwakanyatsorongwa kwemuriwo kunogona kusangana nehutano hwako. Kuderedza huwandu hwenyama munyama yako kunogona kuvandudza hutano hwako. Kudya chikafu chemuriwo kunogona kukubatsira:

• Deredza mukana wako wekufutisa
• Deredza njodzi yako yechirwere chemwoyo
• Deredza ropa rako
• Deredza njodzi yako yerudzi rwechipiri chirwere cheshuga

Kuenzaniswa nevasiri-varimi, varimi vanodya kazhinji:

• Mashoma macalorie kubva kumafuta (kunyanya akazara mafuta)
• Mashoma mashoma macalorie
• Yakawanda fiber, potasium, uye vhitamini C

RONGA KUTI UWANZE ZVAKAWANDA ZVOKUDYA

Kana iwe uchitevera chikafu chemuriwo, iwe unofanirwa kuona kuti iwe unowana kudya kwakakodzera. Unofanirwa kudya chikafu chakasiyana siyana kuti uwane macalorie uye zvinovaka muviri zvinodiwa pakukura uye hutano hwakanaka. Mamwe mapoka evanhu angangoda kuronga zvine hungwaru, senge:

• Vana vadiki uye vechidiki
• Vakadzi vane nhumbu kana vanoyamwisa
• Vakuru vakuru
• Vanhu vane gomarara nezvimwe zvirwere zvisingaperi

Kudya kwemiriwo kunosanganisira zvimwe zvinogadzirwa nemukaka nemazai zvine hutano hwese hwaunoda. Asi izvo zvinonyanya kudzvinyirira kudya kwako, zvinonyanya kuve zvakaoma kuwana mamwe macomputer.

Kana iwe ukasarudza kudzivisa zvakanyanya kana zvese zvekudya zvemhuka, nyatsoteerera kuti uve nechokwadi chekuti unowana zvese zvinotevera mishonga.

Vhitamini B12: Unoda vhitamini iyi kubatsira kudzivirira kupererwa neropa. Mazai uye zvekudya zvemukaka zvine iyo yakanyanya B12, saka vegans inogona kuva nenguva yakaoma kuwana yakakwana. Unogona kuwana B12 kubva pane izvi zvekudya:

• Mazai
• Mukaka, yogati, chizi chisina mafuta, kottage chizi, nezvimwe zvinogadzirwa nemukaka
• Zvikafu zvine B12 zvakawedzera kwavari (zvakasimbiswa), senge zviyo uye soy zvigadzirwa
• Mbiriso yezvokudya
• Zvokudya zvegungwa zvakadai semaflams, saumoni, uye tuna (izvi zvinongoshanda kune pescetarians uye semi-zvinomera)

Vhitamini D: Unoda vhitamini iyi yehutano hwepfupa. Unogona kuwana vhitamini D kubva pakubuda kwezuva. Asi iwe unofanirwa kudzikisira kubuda kwezuva nekuda kwekenza yeganda kunetsekana. Zvichienderana nekwaunogara uye zvimwe zvinhu, iwe ungangotadza kuwana zvakakwana kubva pakuratidzwa nezuva. Unogona kuwana vhitamini D kubva pane izvi zvekudya:

• Hove dzakakora, senge sardini, saumoni, uye mackerel (izvi zvinongoshanda kune pescetarians uye semi-zvinomera)
• Mazai emazai
• Chikafu chakasimbiswa nevhitamini D, senge muto weorenji, mukaka wemombe, mukaka we soy, mukaka wemupunga, uye zviyo

Zingi: Zinc yakakosha kune immune system uye kukura kwesero, kunyanya mune vechidiki. Muviri wako hautore zinc kubva kuzvikafu zvezvirimwa uye kubva kunyama uye zvimwe zvekudya zvemhuka. Unogona kuwana zinc kubva kune izvi zvekudya:

• Bhinzi nenyemba, zvakaita senzungu, bhinzi yeitsvo, uye bhinzi dzakabikwa
• Nutsu nembeu, zvakaita semaarumondi, nzungu, nemashezi
• Zvokudya zvegungwa, senge oysters, crab, uye lobster (izvi zvinongoshanda kune pescetarians uye semi-zvinomera)
• Yogati nechizi
• Chikafu chakasimbiswa ne zinc, senge mukaka uye zviyo

Iron: Unoda iron yesero rako dzvuku reropa. Muviri wako hautore mhando yesimbi inowanikwa kubva muzvikafu zvezvirimwa uyezve nerudzi runowanikwa munyama nezvimwe zvekudya zvemhuka. Unogona kuwana simbi kubva kune izvi zvekudya:

• Bhinzi nenyemba, zvakaita sebhinzi chena, nyemba uye bhinzi yeitsvo
• Miriwo yakasvibirira, senge broccoli, sipinashi, kare, uye collard miriwo
• Muchero wakaomeswa, semapurumu, mazambiringa akaomeswa, uye maapurikoti
• Mbeu dzese
• Chikafu chakasimbiswa nesimbi, senge zviyo uye chingwa

Kudya chikafu chakazara muvhitamini C pakudya kumwechete sekudya kune iron-kunowedzera kuwedzera kwesimbi. Vitamin C inobatsira muviri kutora simbi. Chikafu chakazara muvhitamini C chinosanganisira, madomasi, mbatatisi, michero yemicrus, bhero mhiripiri, uye sitrobheri.

Calcium: Chikafu chakazara mucalcium chinobatsira kuchengeta mapfupa akasimba. Zvigadzirwa zvemukaka zvine huwandu hwakanyanya hwecalcium. Ukasadya mukaka, zvinogona kunetsa kuwana zvakakwana. Oxalates, chinhu chinowanikwa muzvirimwa chikafu chinotadzisa calcium kutora. Chikafu chakakwira mune ese oxalates uye calcium haisi yakanaka sosi yecalcium. Mienzaniso inosanganisira, sipinashi, Swiss chard, uye beet greens.

Unogona kuwana calcium kubva kune izvi zvekudya:

• Sardines uye salmon yemumagaba nemapfupa (izvi zvinongoshanda kune vepescetarians uye semi-varimi)
• Zvigadzirwa zvemukaka, zvakadai semukaka, yogati, kottage chizi, uye chizi
• Miriwo yakasvibirira, senge collard magidhi, kare, bok choy, uye broccoli
• Maorange uye maonde
• Tofu
• Maamondi, nzungu dzeBrazil, mbeu yezuva, sunini, uye bhinzi chena
• Chikafu chakasimbiswa necalcium, senge chibage, orenji muto, uye soy, almond uye mupunga wemukaka

Omega-3 mafuta acids: Omega-3s akakosha kune moyo wako uye hutano hwehuropi. Unogona kuwana omega-3s kubva kune izvi zvekudya:

• Hove dzakakora, dzakadai sehalibut, mackerel, salmon, herring, uye sardines (izvi zvinongoshanda kune pescetarians uye semi-zvinomera)
• Nutsu uye mhodzi, senge walnuts, mhodzi dzemanhanga, ivhu rakaiswa muflakisi, mafuta ecanola, mbeu dzechia
• Soybeans uye soy mafuta
• Chikafu chakasimbiswa ne omega-3s, senge chingwa, mazai, muto, uye mukaka

Mapuroteni: Zviri nyore kuwana mapuroteni mazhinji kunyange ukasadya chero zvigadzirwa zvemhuka. Kana iwe ukadya hove uye / kana mazai uye mukaka kuwana mapuroteni akakwana hakuzove kunetseka kune vanhu vazhinji. Iwe unogona zvakare kuwana protein kubva kune izvi zvekudya:

• Chikafu cheSoy, senge nzungu dze soya, mukaka we soya, tempeh uye tofu.
• Seitan (yakagadzirwa ne gluten).
• Vezvirimwa nyama vanotsiva. Ingo tarisa zvigadzirwa zvakakwirira mune sodium.
• Mbesa, bhinzi nenyemba.
• Nutsu, nati butters, mbeu, uye zviyo zvakakwana.
• Zvigadzirwa zvemukaka zvakadai semukaka, yogati, uye kottage chizi.

Iwe haufanire kubatanidza izvi zvekudya panguva imwechete yekudya kuti uwane protein yakakwana.

Vechidiki nemadzimai akazvitakura vanofanirwa kushanda nachiremba akanyoreswa kuti ave nechokwadi chekuti vari kuwana mapuroteni akakwana uye nezvimwe zvakakosha zvinovaka muviri.

MAZANO MAZANO EVEGETARI

Paunenge uchitevera chikafu chemuriwo, ramba uchifunga zvinotevera:

• Idya zvakasiyana siyana zvekudya, zvinosanganisira miriwo, michero, bhinzi, nzungu, mhodzi, zviyo zvese, uye nemukaka usina mafuta kana asina mafuta uye mazai kana kudya kwako kuchisanganisira izvi.
• Sarudza chikafu chakakomberedzwa, senge zviyo, chingwa, soya kana mukaka weamondi, uye majusi emichero kuti uwane huwandu hwakazara hwezvinovaka muviri.
• Deredza chikafu chine shuga yakawanda, munyu (sodium), uye mafuta.
• Sanganisira iyo protein sosi nezvikafu zvese.
• Kana zvichidikanwa, tora zvinowedzera kana chikafu chako chisina mamwe mavhitaminzi uye mamineral.
• Dzidza kuverenga iyo Nutrition Chokwadi Chinyorwa pane mapakeji ezvekudya. Chinyorwa chinokuudza iwe zvinongedzo uye zvinovaka muviri mukati mechikafu chigadzirwa.
• Kana iwe ukatevera kudya kwakanyanya, ungangoda kushanda neyekudya kuti uve nechokwadi chekuti uri kuwana zvinovaka muviri zvakakwana.

Lacto-ovovegetarian; Semi-zvinomera; Partial vegetarian; Vegan; Lacto-zvinomera

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