Nei Uchifanira Kunyatsofungisisa Kutevera Kudya KweFlexitarian

Zvemukati

• Saka, ingani nyama yaunotenderwa kudya?
• Zvakanakira kutevera flexitarian diet
• Kuderera kuenda Kudya Nyama Shoma
• Icho Chinokosha
• Ongororo ye

Zvichida iwe uri wezvinomera uyo inoshuva burger nguva nenguva (uye haudi kuwana mumvuri we "kubiridzira"). Kana iwe uri nyama yakatwasuka-kutarisa inovhenekera nzira dzako dzekudya-nyama nekuda kwezvikonzero zvehutano. (Mushure mezvose, vadyi vanorarama makore 3.5 makore akareba kupfuura vanodya nyama.) Zvakanaka, nhau dzakanaka, pane chirongwa chekudya chako. Inodaidzwa kuchinjika chirongwa chekudya, nzira yekudyira iyo Dawn Jackson Blatner akatsanangura mubhuku rake Chikafu cheFlexitarian. (Jackson Blatner akaisawo pamwe chete 30-Day Shape Up Your Plate Healthy Eating Meal Plan.) Usarega shoko rokuti "kudya" richikukanda kunze-flexitarianism ndiyo nzira yakazara yekudya / mararamiro, uye kwete, hazvina kuoma. kuchengetedza ... saka shanduko yekuchinjika.

Chaizvoizvo, zvinoreva kuti iwe unoshanduka kudyara. Iwe unodya tofu, quinoa, matani ezvechigadzirwa, uye zvimwe zvinomera zvezvirimwa, asi iwe unobvumidzwawo nguva nenguva kudya nyama nehove. Inonzwika yakatwasuka zvakakwana, handiti? Pano, svetukira mune izvo zvinyorwa kusanganisira zvayakanakira nezvayakaipira nzira iyi yekudya.

Saka, ingani nyama yaunotenderwa kudya?

Ichokwadi kune zita rayo, chikafu chinoshanduka, asi pane mamwe marongero pamusoro pekuti nyama yakawanda sei yaunofanira kudya. Sekureva kwebhuku raBlatner, vatsva-vanoshanduka-shanduka vanofanirwa kusiya nyama mazuva maviri pasvondo uye votora maounzi makumi maviri nematanhatu enyama pamazuva mashanu asara (sekureva, chikamu chenyama chekadhi-kadhi chinenge 3 ounces, nepo resitorendi- chidimbu chakakura chakatenderedza 5, anodaro Pam Nisevich Bede, chiremba wezvekudya ane Abbott's EAS Sports Nutrition). Iyo inotevera tier (vemberi vanachinjika) vanotevedzera kudya kwemuriwo mazuva matatu kana mana pavhiki uye havadye anopfuura gumi nemaviri maunzi enyama pamazuva asara. Pakupedzisira, nyanzvi-yepamusoro flexitarian inobvumirwa 9 ounces yenyama mazuva maviri pavhiki uye inoenda isina nyama-isina mamwe mashanu.

Kutevera chirongwa chekudya kwechikafu hachisi chinhu chakanyanya nezvekupwanya kudya kwenyama sekunge kuri kukoshesa madhishi ane hupfumi. Zviyo, nzungu, dairy, mazai, bhinzi, uye zvigadzirwa zvine nzvimbo mune chikafu, asi zvakagadziriswa chikafu uye zvihwitsi zvinofanirwa kudzivirirwa. "Kupfuura kuderedza nyama, kuderedza kudya kwakagadzirwa," anodaro Laura Cipullo, RD, weLaura Cipullo Whole Nutrition muNew York.

Zvakanakira kutevera flexitarian diet

Zvese zvakanaka mativi pakuva murimi takura kune ichi chikafu. Iko kune mamiriro ezvakatipoteredza sezvo kutema nyama yako nehove kudya kunorerutsa kabhoni tsoka yako, uye akawanda ehutano perks. Kuteedzera kudya kwezvirimwa kwakaratidzirwa kudzikisa njodzi yako yekukwirisa kweropa, chirwere chemwoyo, uye sitiroko, uye vezvirimwa vanowanzove nemaBMI akaderera pane vanodya nyama, sekureva kwechidzidzo ichi chePoland. Uyezve, sezvo iwe uchiri kudya imwe nyama, haufanire kunetseka zvakanyanya nezvekuwana huwandu hwakaringana hweprotein uye zvinovaka muviri senge B mavitamini uye iron. (Ndiwo zvakare simba rekudya kwechikafu.)

Imwe bhenefiti yakakosha ndeyekurongeka kwekudya uye kushanduka. "Ndinoda kudya kunochinja-chinja nekuti hazvireve kuti hangaiwa inokuisa mune imwe nzira yekudya kana imwe," anodaro Bede. "Tinoziva kuti zvimwe zvekudya zvakaita semuriwo kana vegan dzimwe nguva zvinosvika pakuva zvinorema, uye kushanduka kwaunogona kuunza uchiri kugara pachirongwa chinhu chakanaka." (Ona zvinovaka muviri zvakanyanya kushomeka kune vanodya miriwo uye vegans.)

Avo vakajaira kuverenga macalorie mune zvechitendero vanogona kuona kuchinjika kuchigumbura, asi kune vamwe vese, hunhu hwakavhurika hunogona kuita kuti kudya kwekuchinja kuve nyore kubatirira sezvo iwe usinganyanyi kunzwa uchinyimwa. Thanksgiving turkey kana barbecue parwendo rwako kuenda kuAustin? Ose ari maviri akanaka mutambo pano.

Chekupedzisira, kuzadza yako yekutenga nemapuroteni-akavakirwa mapuroteni, seso, nyemba, uye bhinzi, zvinogona zvakare kukubatsira iwe kuchengetedza imwe mari pane yako grocery bhiri, zvakare, anodaro Bede.

Kuderera kuenda Kudya Nyama Shoma

Kana iwe uri muhombe-wenguva yekudya nyama, kuchinja nzira dzako kunogona kuve kwakaomarara, kunyanya kana iwe usingakwanise kunzwa kugutsikana mushure mekudya usina nyama. "Uchanzwa nzara wobva watanga kudya matani e carbs uye nzungu kuti uwane protein yaunoda, saka unogona kutora macalorie akawanda kupfuura iwe dai ukangotora mapuroteni emhuka," anodaro Cipullo. Kuti varwise manzwiro iwayo anogara achiita nzara, vakadzi vanoshingaira vanofanira kutarisa magiramu makumi matatu emapuroteni pakudya kwega kwega, anodaro Bede. Izvo zviri nyore kune vanodya nyama, asi vanochinja-chinja vanozoda kuve nehunyanzvi uye kutsvaga mapuroteni kuti abve kumiti-based sources. “Kana uchingodya sipinachi saladhi, hapana nzira yauchairova nayo, asi ukakanda mbambaira, tofu, kana protein shake, unogona kusvika pachinangwa ichocho,” anodaro Bede.

Iwe zvakare unofanirwa kunyatso tarisisa kumatunhu ako eB12, vhitamini D, iron, uye calcium. Tarisa mukaka wemukaka kana nzungu wakasimbiswa necalcium uye vhitamini D, anodaro Cipullo. Uye kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge

Icho Chinokosha

Vegetarians uye vegans vanogona kuona vanochinja-chinja semacop-outs vari kuedza kuve nekeke ravo uye vachiridyawo. Asi kuenda kunodya miriwo-inorema kudya pane zvakanatswa uye zvakagadzikiswa zvinogona kuve nemhedzisiro yakanaka pahutano hwako. Saka unofanira kuitora here? Vese Bede naCipullo vanotaura zvachose. "Uku kudya uko isu tese tinogona kugamuchira nekufunga nezvazvo, kana pasina chimwe chinhu chekuunza mhando itsva," anodaro Bede. Kunyangwe kungosiya nyama kwekudya kumwe chete kana zuva rimwe chete idanho munzira kwayo yekudya. (Tanga neaya mapeji 15 ezvinomera kunyange vanodya nyama vachada.)

Ongororo ye