Nhungamiro Yekutanga yekutora Vegetarian Kudya

Zvemukati

• Yako Vegetarian Diet Plan
• Tanga zvishoma nezvishoma uye zvakatsiga.
• Chinjanai nyama yenyu nebhinzi.
• Tarisa pane yakazara, isina kunatsiridzwa zviyo.
• Usatya macarbs.
• Iva nehanya nezve zvekunyepedzera nyama zvigadzirwa.
• Usanetseka nezveprotein.
• Ziva zvimwe zvinogona kushomeka kwehutano.
• Iva nechido chekubvumirana nemhuri yako.
• Vezvirimwa Kudya Chirongwa Meal Pfungwa
• Ongororo ye

Mumakore mashoma apfuura, kudyara-kwakavakirwa kudya kwakawana mukurumbira wepamusoro zvekuti munhu wese kubva kuLizzo naBeyoncé kuenda kune anotevera mukova muvakidzani akaedza imwe vhezheni yekudya. Muchokwadi, ongororo yaNielsen ya2017 yakawana kuti makumi matatu neshanu muzana yevaAmerican vari kuyedza kudya zvakanyanya zvirimwa. Uye nokuda kwechikonzero chakanaka: Kudya kwezvinomera - midzi muzvokudya zvemiti - inopa hutano hwakawanda, kubva pakuderedza njodzi yechirwere chisingaperi kusvika pakusimudzira ura hwakadzikama.

Kana iwo maricho - akasanganiswa pamwe nekukura kuri kukurumbira kwemanyepo enyama zvigadzirwa uye akawanda maakaundi maakaundi akatsaurirwa kune drool-anokodzera masisitimu-akavakirwa mapikicha - akakugonesa kuti usvetuke pane bandwagon, tevera chirongwa ichi chekudya chemidziyo kuti utange yako yekudyara-yakavakirwa shanduko. Vimbiso, ichaita kuti nyama yekucheka zvachose irege kunetseka.

Yako Vegetarian Diet Plan

Usati wadzidza sei kuti uve anodya zvinomera, iwe unofanirwa kuwana yekukurumidza kudzokorora pane izvo, chaizvo, zvinodyiwa zvemuriwo zvinosanganisira. Kazhinji, mumwe munhu anotevera kudya kwemiriwo anonyanyodya zvekudya zvezvirimwa uye kudzivirira mapuroteni emhuka anosanganisira nyama nehove, asi ivo vanodya mazai nemukaka, anodaro Alex Caspero, M.A., RD. Izvi zvinonzi dzimwe nguva kunzi chikafu cheavo-ovo yemuriwo.

Kune kumwe kusiyanisa kudiki pane chikafu, kusanganisira lacto-zvinomera (munhu anodya zvekudya zvemiti uye zvigadzirwa zvemukaka, asi kwete mazai) uye ovo-zvinomera (mumwe munhu anodya chikafu chemiti nemazai, asi kwete mukaka). Izvi hazvifanirwe kuvhiringidzwa nevegan dhayeti, iyo inowanzo bvisa zvese zvigadzirwa zvinogadzirwa nemhuka, zvinosanganisira nyama, huku, hove, mukaka, mazai, uye dzimwe nguva zvimwe zvinogadzirwa nemhuka zvakaita seuchi. (Yakabatana: Musiyano Pakati peVegan vs Vegetarian Diet)

Tanga zvishoma nezvishoma uye zvakatsiga.

Kana ukangofunga kuti ndezvipi zvigadzirwa zvemhuka zvaungada kuchengeta kana kuti nix kubva pakudya kwako, inguva yekutanga pane chirongwa chako chekudya kwezvinomera. Kunyange zvazvo kucheka nyama inotonhora turkey inoshanda kune vamwe, Caspero inokurudzira vanhu vakawanda zvishoma nezvishoma kuti vave muchero wakakwana, izvo zvinogona kubatsira kuita kuti kudya kuve kwakagadzikana, anodaro. Nhanho yekutanga: Tora yakanaka, yakaoma kutarisa izvo zvikafu zviri mundiro yako. Kana iwe uchigara uchidya miriwo mitatu pavhiki, amp iyo inodya inosvika mashanu kana matanhatu kune anotevera mavhiki maviri. Kubva ipapo, ramba uchidya zvishoma nezvishoma kudya kwekudyara (funga: miriwo, michero, zviyo zvakakwana, nyemba uye marimu, nuts, uye mbeu) kusvikira kudya kwako kwose kwave kurimwa, anotsanangura kudaro.

Nepo zano iri richifanira kuita kuti shanduko yako ive nyore, zvinogona kuramba zvichinzwa kukuremera kutora chimiro-chekudya dhizaini zvachose uri wega. Ndicho chikonzero Maya Feller, M.S., R.D.N., C.D.N., chiremba wezvekudya akanyoreswa uye Chimiro Brain Trust nhengo, inokurudzira kutaura nezvechirongwa chako chekudya kwemuriwo nemunhu akanyoresa wezvekudya kana mutarisiri wako wehutano. "Ndinofunga kuti zvinobatsira kuve wakasununguka sezvinobvira uye kuve nechokwadi kuti haupinde mazviri nemaonero ekutya, uchifunga kuti zvimwe zvekudya 'zvakanaka' uye zvimwe 'zvakaipa,'" anotsanangura kudaro.

Chinjanai nyama yenyu nebhinzi.

Paunenge uchangotanga, zvinobatsira kufunga nezvekudya kwezvirimwa zvaunogona kushandisa panzvimbo ye nyama, pane kuedza kutsvaga mabikirwo asina nyama. "Kana iwe uchida muto wehuku, gadzira muto wenhanga, uye kana ukadya nyama yemombe tacos, gadzira iyo lenti tacos," anodaro Caspero. Kazhinji, bhinzi nhema uye nyemba zvakanaka subs yenyama yemombe, nhokwe dzinoshanda sehuku, uye tofu - inogadzirwa nesoy bhinzi - inogona kutsiva nyama mumasangweji, kurudzira mafirita, uye mabuddha ndiro, anowedzera.

Uye idzi bhinzi dzese dzinouya nemafuta akawanda. Kutanga, ivo vakazadzwa nezvirimwa-based protein uye fiber, zvakakosha zvinovaka muviri zvinokubatsira kuti unzwe wakaguta - kwete hangry, anodaro Caspero. Uyezve, "kana iwe uchidya bhinzi yakawanda, iwe unowedzera kunyungudika uye isinganyunguriki fiber iwe yauchawana, uye neakawanda echisikigo maoxidant auchadya, izvo zvese hazvizongo kusimudzira hutano hwako, asi zvakare kubatsira kuderedza chirwere chisingaperi. ngozi,” anowedzera kudaro. Chinokosha apa ndeye fiber, mhando yeisina-kugaya carb inoita kuti unzwe kugutsikana mushure mekudya, inobatsira kudzivirira kupatira, uye zvakare inoita basa mukudzivirira kwerudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo. (BTW, heino huwandu hwakawanda fiber iwe chaunoda. *

Tarisa pane yakazara, isina kunatsiridzwa zviyo.

Nemahunks enyama asisatore hafu yendiro, vatsva vezvinomera vanogona kutanga kurodha nzvimbo isina chinhu nemacarbs ekare. Kunyange pasina chakakanganisika nekudya chimedu chesavira kana mbiya yepasta yakagadzirwa kubva paupfu chena nguva nenguva, Caspero inokurudzira zeroing mune yakazara, isina kugadziriswa tsanga, senge farro, buckwheat, uye oats, iyo inozvirumbidza yakawanda fiber, protein, uye mavitamini. kupfuura vamwe vavo vakanatswa.

"Panzvimbo pembiya yezviyo mangwanani - iyo, hongu, ndeyezvinomera - pamwe iwe ikozvino une mbiya yeoats," anodaro Caspero. "Uye pamusoro peizvozvo, pamwe unowedzera zviyo zvinodyiwa zvebhakkwheat, zvinova zvinonaka kana zvinotapira, pamwe nembeu yehemp, mbeu dzechia, uye mamwe majee." Kunyange zvazvo iyo brekkie iine carb-inorema, oats pachayo ichakupa 4 gramu yefiber (kana 14 muzana yemvumo yako yezuva nezuva inokurudzirwa) pakushumira, uye michero nembeu zvichawedzera zvimwe.

Usatya macarbs.

Chiyeuchidzo: Veggies uye bhinzi dzinozvirumbidza akati wandei makabhohaidhiretsi. Imwe mbatatisi iri pakati, semuenzaniso, ine magiramu makumi maviri nemashanu emakabohydrate, nepo hafu-kapu yebhinzi nhema ine magiramu makumi maviri. Asi kunyangwe kana iyo carb ichizara mubuddha mbiya kana ndiro yezviyo inopedzisira yafanana neyekushandira pasita, Caspero inokurudzira avo vanotevera chirongwa chekudya chemidziyo kuti vadzokerezve kutarisisa kwavo kune * mhando dzezvikafu zvavari kudya. , kwete iyo macronutrient mbiri. Mushure mezvose, izvi zvese zvikafu zvezvirimwa zvakare zvine ingangoita 4 uye 7 magiramu e fiber, zvichiteerana.

Iva nehanya nezve zvekunyepedzera nyama zvigadzirwa.

Nekuda kwekuwanika kwavo kwakawanda, zvigadzirwa zvekunyepedzera zvenyama zvakaita kuti zvive nyore kune vatsva vezvinomera kupa chibvumirano chaicho. Asi Feller anoyambira kuti hazvisi zvese zvigadzirwa zvinogadzirwa zvakaenzana, uye unofanirwa kutsvaga izvo zvinoshandisa zvemhando yepamusoro, zvinogadziriswa zvishoma, uye zvine munyu wakawedzera mushoma. "Kana uinazvo, zviite nechinangwa," anowedzera. Zvinoreva kuti, usadye sezvawaiita pawaidya nyama, uchingochinjanisa mune zvigadzirwa zvenyama. "Unoda kuve nechokwadi chekuti ndiro yako yakatarisana nezvirimwa zvese uye zvishoma zvakagadziriswa," anodaro. (Zvakabatana: Hezvino Zvaunonyatso Kuziva Nezve Faux Meat Burger Trend, Maererano neDietitians

Usanetseka nezveprotein.

Pakave nekufungidzira zvisirizvo kwekuti vadyi vezvinomera uye zvinomera-zvinodyiwa havagone kudya mapuroteni akakwana, inhema Caspero inoti haigone kubva pachokwadi. "Zvirimwa zvine mapuroteni, uye zviri nani pane mapuroteni emhuka nekuti zvakare ine fiber," anodaro. Iyo hafu-mukombe inoshumirwa nefayibha-yakapfuma nyemba nhema inotakura 7.6 gramu eprotein, nepo imwe chete huku huku isina isina fiber uye ingangoenzana yakaenzana mapuroteni. BTW, mukadzi wepakati anongoda magiramu 46 eprotein pazuva, maererano ne USDA, uye chidzidzo chevanopfuura 6,600 vegetarians chakawana kuti, paavhareji, vatori vechikamu vakawana magiramu makumi manomwe emacronutrient zuva nezuva. Dudziro: Usadikitira nezvekuwana zvakakwana mapuroteni.

Uyezve, iwe uchiri kukwanisa kuwana ose mapfumbamwe anokosha amino acids - zvivakwa zveprotein izvo muviri wako unoda uye iwe unogona kuwana chete nekudya zvokudya - kuburikidza nekudya kwezvirimwa, anodaro Caspero. Muchokwadi, chidzidzo chakaburitswa mujenari Nutrients akataura kuti zvese zvekudya zvezvirimwa zvine ese makumi maviri amino acids (akakosha uye asiri akakosha), kunyangwe paine chirevo chakakurumbira chekuti zvimwe zvekudya zvemiti "zviri kushaya" chaiwo amino acids. Nepo mamwe maamino acids anowanikwa mune yakaderera huwandu mune zvimwe zvekudya, kudya kwakasiyana siyana kwezvikafu zvezvirimwa kunovimbisa chero munhu anotevera chirongwa chekudya kwemiriwo anowana chakaringana navo, anodaro. "Kunyangwe zvinhu zvakaita sekudya kwesoy zvichange zviine maamino acids ese akakwana muhuwandu izvo hazvisi kuzonetsa," anowedzera.

Ziva zvimwe zvinogona kushomeka kwehutano.

Kunyangwe iwe wakafanirwa kusangana neyako fiber quota pane yemuriwo chikafu chirongwa, ungangoshaya zvimwe zvakakosha zvakakosha. Semuenzaniso, vhitamini B12, chinovaka chinobatsira kuchengetedza tsinga dzemuviri nemasero eropa zvine hutano, chinowanikwa zvakanyanya muzvikafu zvemhuka uye mune zvimwe zvekudya zvakasimbiswa senge zviyo, zvichiita kuti zvive zvakaoma kuzadzwa nezvikafu zvezvirimwa chete. Ndicho chikonzero Caspero inokurudzira avo vanotevera kudya kwemavheji kutora B12 yekuwedzera kuti vasvike kune yavo yezuva nezuva inokurudzirwa mvumo yekudya ye2.4 micrograms.

Panyaya imwecheteyo, varimi venyama vanogona zvakare kunetsekana kuwana ayoni yakakwana, chicherwa chinoshandiswa kugadzira mapuroteni mumasero matsvuku eropa anotakura okisijeni kubva mumapapu mukati memuviri wese kusvika kumhasuru. Ndichiri ikoko ndizvo simbi muzvirimwa, rudzi chairwo harwuna kubatwa pamwe chete nerudzi rwesimbi inowanikwa munyama, anodaro Feller. Izvi zvinoreva kuti varimi vemidziyo vanofanirwa kudya zvakapetwa kaviri simbi-yakavakirwa simbi kuti vagute, neNIH. "Kazhinji, zvatinoudza vanhu kuve nevhitamini C nayo [saka muviri unoitora zviri nani] uye kuva nemaune," anodaro Feller. "Ungangoda kufunga nezvekuve nezvimwe zvigadzirwa zvezviyo zvakasimbiswa kana kutora chinowedzera kana iwe uchiona kuratidzwa kwekiriniki kwekushomeka kwesimbi." Kana iwe uri pasi pechikafu, unogona kusangana neushoma uye kuneta, kunetsekana kuisa pfungwa, kana kugumbuka kwepamuviri, maererano neNIH.

Kuti uwane kuzadzwa, edza kutsvetera pazvinhu zvine ayoni-zvakapfuma zvekudyara senge tofu, nhokwe, uye edamame dzakapetwa ne vhitamini C-yakazara tsvuku uye green mhiripiri, broccoli, neBrussels zvinomera - kana taura na doc wako kana wezvehutano nezve iron inowedzera kana iwe funga kuti uri kunetseka kuwana zvakakwana.

Iva nechido chekubvumirana nemhuri yako.

Kugamuchira chikafu chemuriwo mushure memakumi emakore ekudya pizza mudiwa wenyama hakuna kuomera iwe chete, asi zvinogona zvakare kuisa kusagadzikana pahukama hwako. "Kana iwe wakakurira munzvimbo ichiri yakanyanyisa kunyama-yakavakirwa kana mhuri yako kana mumwe wako achiri kuda kudya chikafu chemaomnivore, panogona kuve nekupokana kana zvasvika pakudzikisa kana kubvisa izvo zvekudya zvachose," anodaro.

Kuona kuti hapana munhu anonzwa sekunge vari kusiya chikafu chavo chavanofarira, Caspero inokurudzira kutarisa pazvikafu zvinonakirwa neveimba zvese zvinongoitika kuva vezvinomera, kungave falafel, curry, kana veggie burger. Uye rangarira, usaedze kunyadzisa mhuri yako kana S.O. mukudya chaizvo zvaunoita. "Kuvaudza kuti vanofanirwa kudya nenzira iyi kana zvikasadaro vari kuzobatwa nechirwere chemwoyo pamwe haisiyo nzira yakanakisa yekusvika nayo," anodaro. "Panzvimbo iyoyo, zviise pauri wega uye uti 'Ndanga ndichidya nenzira iyi uye ndinonzwa zviri nani. Ndinoda kukurudzira isu vaviri kuita izvi. Ndezvipi zvaunofunga? ’Kuunza mumwe wako mukuita sarudzo inogara iri pfungwa yakanaka.”

Vezvirimwa Kudya Chirongwa Meal Pfungwa

Kunyangwe paine nhema dzakapararira dzekuti kudya kwemuriwo kunonaka senge chidhinha, zvese zviri zviviri Caspero naFeller kushushikana kwekuti kudyara-kwakavakirwa kunogona kunakidza zvisingaite - kana uchizviita nemazvo. "Isu takajaira kurunga mapuroteni emhuka yedu uye hatisi mwaka wemiriwo yedu, uye tinotarisira kuti veggie yakabikwa mundiro yedu inonaka," anodaro Feller. "Kana iri iyo yepakati peplate yako, inoda rudo rwakawanda sekupa kwaungaita kune filet mignon."

Mwaya paprika, kumini, uye poda pamusoro pehoriflower florets usati wazvigocha, pfekedza tofu muchibage nemhodzi yesame usati waiputisa, kana kuti rega iite musanganiswa wekumini, turmeric, mhiripiri nhema, hanyanisi, uye gariki, anodaro Feller. Kugadzira yakagadzirwa pamba, ine mapuroteni, sanganisa zviyo nebhinzi, senge bhari uye nyemba, nezvinonhuwira uye fomu mumabhora e "nyama" yepasta yako yegorosi. Uye kune veggie medley isingamboremerwa, sanganisa zvirimwa zvakaita sekare uye makorari kana maBrussels nhungirwa neasparagus, ane zvinonaka zvakasiyana uye muromo unonzwa asi uchishanda zvisina musono pamwechete, anodaro.

Uye kana iwe uchiri kunetseka kuronga zvekugadzira, uye zvinotonyanya kukosha, chikafu chinonaka chemidziyo mushure meyese iyo yekuyedza-uye-kukanganisa, tendeukira kune izvi zvinodyarwa-zvinodyiwa. Nekuda kwekunaka kwavo kwakasimba, zvimisikidzo zvakazadzwa nefiber, uye nyore, hauzopotsa huku kana zvishoma.

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Ongororo ye