Chikafu cheFlexitarian: Chinyorwa chakatsanangurwa cheMutangi

Zvemukati

• Chii chinonzi Flexitarian Kudya?
• Zvinogoneka Hutano Kubatsirwa
• Chirwere chemoyo
• Kuonda
• Chirwere cheshuga
• Gomarara
• Inogona Kuva Yakanaka Kwakatipoteredza
• Downsides kune Kudya Zvishoma Nyama uye Mhuka Zvigadzirwa
• Chikafu chekudya pane iyo Flexitarian Kudya
• Chikafu chekudzikisira pane iyo Flexitarian Kudya
• Muenzaniso weFlexitarian Kudya Chirongwa cheSvondo Rimwe
• Muvhuro
• Chipiri
• Chitatu
• China
• Chishanu
• Mugovera
• Svondo
• Icho Chinokosha

Chikafu cheFlexitarian chimiro chekudya chinokurudzira chikafu chinodyarwa pachirimwa uchibvumira nyama nezvimwe zvigadzirwa zvemhuka zvine mwero.

Izvo zvinonyanya kuchinjika pane zvakazara zvinomera zvezvirimwa kana vegan.

Kana iwe uri kutsvaga kuwedzera zvimwe zvekudya zvekudya kune chako chikafu asi usingade kutema zvachose nyama, kuenda kusimba kungave kwako.

Ichi chinyorwa chinopa muongororwo weiyo Flexitarian Kudya, mabhenefiti ayo, chikafu chekudya uye chirongwa chevhiki-rimwe rekudya.

Chii chinonzi Flexitarian Kudya?

Chikafu cheFlexitarian chakagadzirwa nachiremba wezvekudya Dawn Jackson Blatner kubatsira vanhu kukohwa mabhenefiti ezvekudya vezvirimwa vachiri kunakirwa nezvipfuyo zvemhando ine mwero.

Ndokusaka zita rechikafu ichi riri musanganiswa wemazwi anoshanduka uye vezvinomera.

Vezvirimwa vanobvisa nyama uye dzimwe nguva zvimwe zvekudya zvemhuka, nepo mavegan achinyima nyama, hove, mazai, mombe uye zvese zvinogadzirwa nemhuka

Sezvo vanoshanduka-shanduka vachidya zvigadzirwa zvemhuka, ivo havatariswe sevanhu vanodya nyama kana vegani.

Chikafu cheFlexitarian hachina mitemo yakajeka-yakatemwa kana huwandu hwakakurudzirwa hwemacalorie uye macronutrients. Muchokwadi, iri hwakawanda mararamiro kupfuura chikafu.

Zvinoenderana nemisimboti inotevera:

• Idya kazhinji michero, miriwo, nyemba uye zviyo zvakakwana.
• Tarisa pane mapuroteni kubva kumiti pane mhuka.
• Iva anochinjika uye sanganisa nyama nemhuka zvigadzirwa nguva nenguva.
• Idya zvishoma zvakagadziriswa, zvakanyanya zvakasikwa fomu yezvikafu.
• Limit akawedzera shuga uye zvihwitsi.

Nekuda kwehunhu hwayo inochinja uye inotarisa pane zvekusanganisira pane kudzora, iyo Flexitarian Kudya chisarudzo chakakurumbira kune vanhu vari kutsvaga kudya zvine hutano.

Musiki weFlexitarian Diet, Dawn Jackson Blatner anotsanangudza matangiro ekutanga kudya zvinochinja nekubatanidza imwe nyama nyama pasvondo mubhuku rake.

Zvisinei, kutevera mazano ake chaiwo hazvidiwi kuti utange kudya nenzira inochinja. Vamwe vanhu pane chikafu vanogona kudya zvigadzirwa zvemhuka zvakanyanya kupfuura vamwe.

Pakazara, chinangwa ndechekudya zvine hutano zvekudya zvemiti uye nyama shoma.

Chikafu cheFlexitarian idiki-yemidziyo dhayeti yekudya iyo inokurudzira kushoma nyama uye zvimwe zvinodyarwa-zvinodyiwa. Iko hakuna chaiyo mirawo kana mazano, zvichiita kuti ive inokwezva sarudzo kune vanhu vari kutsvaga kudzora kumashure kune zvigadzirwa zvemhuka.

Zvinogoneka Hutano Kubatsirwa

Kudya zvinochinja kunogona kupa mabhenefiti ehutano akati wandei ().

Zvisinei, sezvo pasina dudziro yakajeka yechikafu ichi, zvinonetsa kuongorora kuti uye sei uye nekutsvagirwa mabhenefiti ezvimwe zvekudya-zvinodyiwa zvinoshanda kune iyo Flexitarian Diet.

Zvakangodaro, kutsvagisa nezve vegan uye zvekudya zvemuriwo kuchiri kubatsira mukuburitsa pachena kuti chikafu chemuviri-wezvinomera chingasimudzira sei hutano.

Zvinoita kunge zvakakosha kudya zvakanyanya michero, miriwo, nyemba, zviyo zvese uye zvimwe zvakashongedzwa zvidyiwa zvakakwana kuitira kuti uwane gohwo hutano hwekudyara-kwakavakirwa pakudya.

Kuderedza kudyiwa kwenyama uchiramba uchidya chikafu chakanatswa neakawanda eshuga yakawedzerwa uye munyu hazvingatungamire iwo iwo mabhenefiti ().

Chirwere chemoyo

Kudya kwakapfuma mune fiber uye mafuta ane hutano kwakanaka kune hutano hwemwoyo ().

Chidzidzo chakatevera vanhu vakuru zviuru makumi mana nemashanu pamusoro pemakore gumi nerimwe vakawana kuti varimi vezvirimwa vane 32% njodzi yakaderera yechirwere chemoyo, zvichienzaniswa nevasiri-varimi ().

Izvi zvinogona kunge zvichikonzerwa nekuti chikafu chemuriwo chinowanzo kuve nefibre uye antioxidants iyo inogona kudzikisira kuwedzera kweropa uye kuwedzera cholesterol yakanaka.

Kuongororwa kwezvidzidzo makumi matatu nezviviri pamusoro pemhedzisiro yezvinodyiwa nemuriwo pakudzvinyirira kweropa kwakaratidza kuti varimi vezvirimwa vaive neavhareji systolic yeropa rinodzvanya rinosvika mapoinzi manomwe pasi peyavanhu vakadya nyama ().

Sezvo izvi zvidzidzo zvakatarisa zvakanyanya kudya kwevasina kudya, zvinonetsa kuongorora kuti iyo Flexitarian Kudya ingangove nemhedzisiro yakafanana neropa uye chirwere chemwoyo njodzi.

Nekudaro, kudya kwekushanduka-shanduka kunofanirwa kuve kunyanya kudyara-kwakavakirwa uye kungangove nemabhenefiti akafanana nezvizere miriwo yekudya.

Kuonda

Kudya zvine mwero kunogona zvakare kuve kwakanakira chiuno chako.

Izvi zvine chikamu nekuti vanochinja-chinja vanogumira yakakwira-koriori, zvakagadziriswa chikafu uye vanodya zvimwe zvirimwa zvekudya izvo zvakasikwa zvakaderera mumakoriori.

Ongororo dzinoverengeka dzakaratidza kuti vanhu vanotevera chikafu-chirimwa-kudya vanogona kurasikirwa huremu hwakawanda kupfuura avo vasina (,).

Kuongororwa kwezvidzidzo muvanhu vanopfuura chiuru nemazana gumi vakaona kuti avo vakadya chikafu chemavheji kwemasvondo gumi nemasere vakarasikirwa nemazana mana emakirogiramu (2 kg) kupfuura avo vasina ().

Ichi uye zvimwe zvidzidzo zvakare zvinoratidza kuti avo vanoteerera vegan chikafu vanowanzo kurasikirwa nehuremu hwakanyanya, zvichienzaniswa nevezvirimwa uye omnivores (,).

Sezvo iyo Flexitarian Kudya iri padyo nekudya kwemuriwo pane vegan imwe, inogona kubatsira nekudzikisa uremu asi pamwe kwete zvakanyanya sekudya kwevegan kwaizoita.

Chirwere cheshuga

Rudzi rwechipiri chirwere cheshuga chirwere chepasi rose chehutano. Kudya chikafu chine hutano, kunyanya chakanyanya kudyara-kwakavakirwa, kunogona kubatsira kudzivirira uye kubata chirwere ichi.

Izvi zvinonyanya kuitika nekuti zvikafu-zvinodyarwa zvinodyarwa zvinobatsira kurasikirwa nekurema uye zvine zvakawanda zvekudya zvakakwirira mune fiber uye zvakaderera mumafuta asina hutano uye shuga yakawedzerwa (,).

Chidzidzo muvatori vechikamu vanopfuura makumi matanhatu vakaona kuti kuwanda kwerudzi rwechipiri chirwere cheshuga kwaive 1.5% yakaderera mumasemi-vezvinomera kana vanochinja-chinja vachienzaniswa nevasiri-varimi ().

Kumwe kutsvagurudza kwakaratidza kuti vanhu vane chirwere cheshuga chechipiri vanodya miriwo vane 0.39% yakaderera hemoglobin A1c (mwedzi mitatu avhareji yeshuga yeropa kuverenga) kupfuura avo vane mamiriro avo vakadya zvigadzirwa zvemhuka ().

Gomarara

Zvibereko, muriwo, nzungu, mbeu, zviyo zvese uye nyemba zvese zvine zvinovaka muviri uye antioxidants izvo zvinogona kubatsira kudzivirira cancer.

Kutsvagurudza kunoratidza kuti kudya kwezvirimwa kunosanganisirwa nechepasi kuwanda kwecancer dzese asi kunyanya macolorectal cancer (,).

Chidzidzo chemakore manomwe pamusoro penyaya dzekenza dzakajeka mune vanhu mazana manomwe nemakumi manomwe vakawana kuti semi-varimi vezvirimwa vaive 8% kushoma kuwana rudzi urwu rwegomarara, zvichienzaniswa nevasiri vezvinomera ().

Naizvozvo, kuisa zvimwe zvekudya zvemuriwo nekudya zvinochinja zvinogona kuderedza njodzi yako yekenza.

Chikafu cheFlexitarian chinogona kubatsira kudzikira uye kudzikisira njodzi yako yechirwere chemwoyo, gomarara uye mhando 2 chirwere cheshuga. Nekudaro, yakawanda yekutsvagisa inoongorora yemidziyo uye vegan chikafu, zvichiita kuti zviome kuongorora kana kuchinjika kudya kune zvakafanana mabhenefiti.

Inogona Kuva Yakanaka Kwakatipoteredza

Chikafu cheFlexitarian chinogona kubatsira hutano hwako uye zvakatipoteredza.

Kuderedza kudyiwa kwenyama kunogona kubatsira kuchengetedza zviwanikwa nekudzora gasi inokanganisa kupisa, pamwe nekushandisa kwepasi uye kwemvura.

Kuongororwa kwekutsvagiswa kwekusimudzira kwezvirimwa-zvakavakirwa kudya kwakaratidza kuti kushanduka kubva paavhareji yekudya kwekuMadokero kuenda kuchikafu chinoshanduka, uko nyama inotsiviwa nechikafu chemuti, kunogona kudzora gasi inokanganisa kupisa ne7% ().

Kudya zvimwe zvirimwa zvekudyara kuchaendesawo kudiwa kwekuti ivhu rakawanda ripiwe mukukura michero nemiriwo yevanhu panzvimbo pekudya zvipfuyo.

Kukura zvirimwa kunoda zviwanikwa zvishoma pane kusimudza mhuka kuti dzidye. Muchokwadi, kurima mapuroteni echirimwa anoshandisa kagumi kushoma simba pane kugadzira mapuroteni emhuka (,).

Kudya nyama inoshanduka uye yekuchinjanisa nyama yemapuroteni kwakanakira nyika. Kudya kwezvirimwa-zvinoshandisa mashoma mafuta, ivhu nemvura.

Downsides kune Kudya Zvishoma Nyama uye Mhuka Zvigadzirwa

Kana zvinoshanduka uye zvimwe zvekudyara-zvakavakirwa zvakanyatsorongwa, vanogona kuve vakagwinya.

Zvisinei, vamwe vanhu vanogona kunge vari panjodzi yekushomeka kwehutano apo vanocheka nyama uye zvimwe zvigadzirwa zvemhuka zvichienderana nekukwana kwesarudzo dzezvimwe zvekudya zvavo.

Zvinogona kushomeka kwehutano kuti uzive pane iyo Flexitarian Kudya inosanganisira ():

• Vhitamini B12
• Zingi
• Iron
• Calcium
• Omega-3 mafuta acids

Kuongororwa kwekutsvagiswa kwevhitamini B12 kushomeka kwakawana kuti vese varimi vari panjodzi yekushomeka, iine 62% yevanezvinomera vezvinomera uye vanosvika makumi mapfumbamwe muzana vevanhu vakuru vezvirimwa vasina kukwana ().

Vitamini B12 inongowanikwa mune zvigadzirwa zvemhuka. Zvichienderana nenhamba uye huwandu hwezvigadzirwa zvemhuka inochinja inosarudza kuisa, B12 yekuwedzera inogona kukurudzirwa.

Flexitarians vanogona zvakare kuve nezvitoro zvakaderera zvezinc uye iron, sezvo izvi zvicherwa zviri nani kunyudzwa kubva kuchikafu chemhuka. Kunyange zvichikwanisika kuwana zvakakwana zveaya mauturu kubva kuzvikafu zvezvirimwa chete, vanochinja-chinja vanofanirwa kuronga kudya kwavo zvinoenderana kuti vaite izvi ().

Mazhinji nzungu nembeu, zviyo zvese uye nyemba zvine zvese iron ne zinc. Kuwedzera sosi yevhitamini C inzira yakanaka yekuwedzera kunwa kwesimbi kubva kuzvikafu zvinodyarwa nemiti (18).

Vamwe vanochinja-chinja vanogona kudzora mukaka uye vanoda kudya zvinomera-zvinobva macalcium kuti vawane huwandu hwakakwana hweichi chinovaka. Dyara zvekudya zvakapfuma mucalcium zvinosanganisira bok choy, kare, chard uye sesame mbeu.

Chekupedzisira, vanochinja-chinja vanofanirwa kungwarira kuwana yakakwana omega-3 fatty acids, inowanzo kuwanikwa muhove dzakakora. Zvitubu zvemuti-wakavakirwa fomu re omega-3, alpha-linolenic acid (ALA), inosanganisira walnuts, chia mbeu uye flaxseeds ().

Ramba uchifunga kuti kudya zvinochinja-chinja kunokupa iwe chinja kuti utore huwandu hwakasiyana hwenyama uye zvigadzirwa zvemhuka. Kana chikafu chacho chakanyatsorongwa uye chichisanganisira zvakasiyana siyana zvekudya kuzere, kushomeka kwehutano kunogona kunge kusiri kunetsekana.

Kushandiswa kushoma kwenyama uye zvimwe zvigadzirwa zvemhuka zvinogona kutungamira mukushomeka kwehutano, kunyanya B12, iron, zinc uye calcium. Flexitarians vanogona kuve panjodzi zvichienderana nesarudzo yavo yechikafu.

Chikafu chekudya pane iyo Flexitarian Kudya

Vanoflexitarians vanosimbisa mapuroteni ekudyara uye zvimwe zvizere, zvishoma zvinogadzirwa chikafu chemiti vachidzikisira zvigadzirwa zvemhuka.

Zvokudya zvekudya nguva dzose zvinosanganisira:

• Mapuroteni: Soybeans, tofu, tempeh, nyemba, nyemba.
• Asina-starchy miriwo: Greens, bhero mhiripiri, mabhurusi eBrussels, green beans, karoti, cauliflower.
• Starchy miriwo: Nguva yechando squash, pizi, chibage, mbatatisi.
• Zvibereko: Maapuro, maranjisi, maabriji, mazambiringa, macheri.
• Mbeu dzese: Quinoa, teff, buckwheat, farro.
• Nuts, mbeu uye mamwe mafuta ane hutano: Maamondi, maflakisi, mbeu dzechia, walnuts, cashews, pistachios, nzungu ruomba, makotapeya, maorivhi, coconut.
• Dyara-based mukaka dzimwe nzira: Maarumondi asina kuibva, coconut, hemp uye mukaka we soy.
• Mishonga, zvinonhuwira uye mwaka: Basil, oregano, mindi, thyme, kumini, turmeric, ginger.
• Condiments: Yakaderedzwa-sodium soy muto, apple cider vhiniga, salsa, masitadhi, mbiriso inovaka muviri, ketchup isina kuwedzerwa shuga.
• Zvinwiwa: Achiri uye anopenya mvura, tii, kofi.

Paunenge uchibatanidza zvigadzirwa zvemhuka, sarudza zvinotevera pazvinogoneka:

• Mazai: Yemahara-renji kana mafuro-akasimudzwa.
• Yehuku: Organic, yemahara-renji kana mafuro-akasimudzwa.
• Hove: Yakabatwa musango.
• Nyama: Kufudzwa nehuswa kana kumafuro.
• Dairy: Organic kubva kune huswa-hwakadyiwa kana kufudzwa mhuka.

Chikafu cheFlexitarian chinosanganisira akasiyana siyana ezvirimwa-zvakavakirwa chikafu nekusimbisa pamiti pamusoro pemapuroteni emhuka. Paunenge uchisanganisa zvigadzirwa zvemhuka, funga kusarudza emahara-emazai mazai, hove dzakabatwa musango uye nyama yakakangwa nehuswa nemukaka.

Chikafu chekudzikisira pane iyo Flexitarian Kudya

Kudya kweFlexitarian hakungokurudzire kudzikisira nyama uye zvigadzirwa zvemhuka asiwo kudzora chikafu chakagadziriswa zvakanyanya, zviyo zvakanatswa uye shuga yakawedzerwa.

Chikafu chekudzikisa chinosanganisira:

• Nyama dzakagadziriswa: Bacon, soseji, bologna.
• Yakanatswa carbs: Chingwa chena, chena mupunga, bagels, croissants.
• Wakawedzera shuga nemasipi: Soda, madonati, makeke, makuki, zvihwitsi.
• Chikafu chekutenga: Mapatapata, mabhegi, huku dzehuku, mukaka.

Kudya zvinochinja-chinja hazvireve kudzora kudyiwa kwenyama yako. Kuganhurira nyama dzakagadziriswa, carbs yakanatswa uye neshuga yakawedzerwa zvimwe zvakakosha zveFlexitarian Diet.

Muenzaniso weFlexitarian Kudya Chirongwa cheSvondo Rimwe

Iyi vhiki-yevhiki chirongwa chekudya chinokupa iwe nemazano aunoda kuti utange kudya anoshanduka.

Muvhuro

• Kudya kwemangwanani: Simbi-yakatemwa oats nemaapuro, milled flaxseed nesinamoni.
• Kwekudya kwemasikati: Saladi nema greens, shrimp, chibage, nhema bhinzi uye avocado.
• Kudya kwemanheru: Lentil muto nechingwa chakazara-chezviyo uye padivi saladhi.

Chipiri

• Kudya kwemangwanani: Yese-yezviyo mbiriso neavocado uye akachengeterwa mazai.
• Kwekudya kwemasikati: Burrito ndiro ine brown mupunga, bhinzi nemiriwo.
• Kudya kwemanheru: Zucchini noodles netomato muto uye chena bhinzi.

Chitatu

• Kudya kwemangwanani: Kokonati yogati nemabhanana uye walnuts.
• Kwekudya kwemasikati: Yese-yezviyo kuputira nehummus, miriwo uye nhokwe.
• Kudya kwemanheru: Salmoni yakakangwa, mbatata yakabikwa uye bhinzi yegirini.

China

• Kudya kwemangwanani: Smoothie inogadzirwa nemukaka wemandimu usina kutapira, sipinashi, nzungu ruomba uye mabriji echando.
• Kwekudya kwemasikati: Kale Kesari saladhi ne lentiy uye muto wedomasi.
• Kudya kwemanheru: Yakabikwa huku, quinoa uye yakagocha cauliflower.

Chishanu

• Kudya kwemangwanani: Greek yogati ine blubhebheri uye mhodzi manhanga.
• Kwekudya kwemasikati: Chard inoputira nemavheji akasanganiswa uye nzungu inodzika sosi.
• Kudya kwemanheru: Lentil stew uye parutivi saladhi.

Mugovera

• Kudya kwemangwanani: Kupfuura-nyore mazai ane sauteed veggies uye michero saladhi.
• Kwekudya kwemasikati: Peanut butter sangweji ine yakapwanyika michero pane yakazara-zviyo chingwa.
• Kudya kwemanheru: Nhema bhinzi burgers ine avocado uye inotapira mbatatisi fries.

Svondo

• Kudya kwemangwanani: Tofu kupesana nemavheji akavhenganiswa nezvinonhuwira.
• Kwekudya kwemasikati: Quinoa saladi ine cranberries yakaomeswa, pecans uye feta cheese.
• Kudya kwemanheru: Yakapetwa bhero mhiripiri nevhu turkey uye padivi saladhi.

Kudya chikafu chinoshanduka zvine chekuita nekudzora kudyiwa kwenyama uye zvigadzirwa zvemhuka uchitarisa kune zvinovaka muviri zvinodyiwa-zvinodyiwa. Vamwe vanhu vanogona kusarudza kudya zvakawanda kana zvishoma zvigadzirwa zvemhuka pane kuratidzwa muchirongwa chepamusoro chekudya.

Iyi yevhiki-rimwe chirongwa chekudya chinopa mazano ezvokudya kuti iwe utange neanoshanduka kudya. Zvichienderana nezvamunoda, iwe unogona kusarudza kubvisa kana kuwedzera zvimwe zvigadzirwa zvemhuka.

Icho Chinokosha

Iyo semi-miriwo yemidziyo Flexitarian Kudya inotarisa kune ane hutano mapuroteni emiti uye zvimwe zvizere, zvishoma zvakagadziriswa zvidyarwa-zvinodyiwa chikafu asi inokurudzira nyama uye mhuka zvigadzirwa zvine mwero.

Kudya zvinochinja-chinja kunogona kubatsira kurasikirwa uremu uye kudzikisa njodzi yako yechirwere chemwoyo, gomarara uye mhando 2 chirwere cheshuga. Kungatove kwakanakira nyika.

Nekudaro, kuronga kwako kushanduka kwekudya sarudzo zvakanaka kwakakosha kudzivirira kushomeka kwehutano uye kukohwa zvakanakira hutano.