Lacto-Ovo-Vegetarian Kudya: Zvakanakira, Kuderera, uye Kudya Chirongwa

Zvemukati

• Kubatsirwa
• Inogona kubatsira kudzivirira rudzi rwechipiri chirwere cheshuga
• Inogona kutsigira hutano huremu uremu
• Inovandudza hutano hwemwoyo
• Inogona kudzora kenza njodzi
• Dai kudzikisa nduru ngozi
• Kuderera uye kufunga
• Izvo zvingangoda zvekuwedzera
• Kukosha kwehutano hwekudya
• Zvikafu zvekudzivirira
• Chikafu chekudya
• Muenzaniso lacto-ovo-yemuriwo chikafu chirongwa
• Muvhuro
• Chipiri
• Chitatu
• China
• Chishanu
• Nyore snack mazano
• Chinokosha

Kudya kweLaco-ovo-yemuriwo chikafu chinonyanya kudyarwa chinosanganisa nyama, hove, uye huku asi inosanganisira mukaka nemazai.

Muzita, "lacto" zvinoreva zvigadzirwa zvemukaka, nepo "ovo" ichireva mazai.

Vanhu vazhinji vanotora chikafu chealacto-ovo-yemidziyo kuti vaderedze kudya kwavo kwezvigadzirwa zvemhuka zvine hunhu, zvakatipoteredza, kana zvikonzero zvehutano.

Chinyorwa ichi chinotsanangura mabhenefiti uye kudzikira kwechikafu cheLaco-ovo-miriwo uye chinopa rondedzero yezvikafu zvekudya uye kudzivirira, pamwe nehurongwa hwekudya hwekuenzanisira.

Kubatsirwa

Kutsvagurudza kunoratidza kuti rakanyatsorongwa uye rakaringana lacto-ovo-yemidziyo chikafu chinogona kubatsira hutano hwako munzira dzinoverengeka.

Inogona kubatsira kudzivirira rudzi rwechipiri chirwere cheshuga

Lacto-ovo vezvirimwa vane njodzi yakaderera yekukudziridza mhando 2 chirwere cheshuga. Izvo zvakati, nepo kudya nyama kuchisanganiswa nenjodzi yepamusoro yerudzi rwechipiri chirwere cheshuga, zvinodzivirira zvekudya kwemiriwo zvinogona kunge zvisina hukama nekushayikwa kwenyama (,,,).

Kudya kwezvirimwa kunoderedza njodzi yako yerudzi rwechipiri chirwere cheshuga nekuwedzera kudya kwaunoita chikafu chine hutano, senge tsanga dzese, michero, miriwo, nyemba, uye nzungu, uye kudzikisa kudya kwako kwemafuta akaguta- uye anotapira (,,,).

Uyezve, ivo vakaratidzirwa kuwedzera kudzora shuga muropa uye nekuvandudza kunzwisisika kune insulini, hormone inodzora huwandu hweshuga yeropa rako (,,).

Pamusoro pezvo, chikafu chinodyarwa nemiti chakakwira mu fiber, iyo inononoka kugaya uye inovandudza kudzora kweshuga muropa. Kudya kwezvirimwa kunoratidzwawo kudzikisa hemoglobin A1c, mucherechedzo wenguva refu yeshuga yekudzora shuga (,).

Inogona kutsigira hutano huremu uremu

Lacto-ovo-miriwo zvikafu zvinogona kukubatsira iwe kuchengetedza huremu hwakanaka kana kutsigira uremu.

Kudya kwezvirimwa kunowanzo kuve kwakanyanya mu fiber uye kwakaderera mumakoriyori, ayo anogona kutsigira manzwiro ekuzara uye kudzivirira kudya zvakanyanya.

Muchokwadi, kutsvagisa kunoratidza kuti kudya kwezvirimwa kunobatsira kudzivirira nekudzora kufutisa uye zvirwere zvine chekuita nehusimbe (,).

Chidzidzo muvanhu vangangoita makumi matatu neshanu vakawana kuti varimi vezvirimwa vaive nemuviri wakaderera index (BMI) kupfuura omnivores. Iyo yepamusoro BMI yaibatanidzwa neeprotein yepamusoro uye yakaderera fiber inodya, zvichiratidza kuti zvidyarwa-zvinodyiwa zvine huwandu mu fiber zvinogona kubatsira kurasikirwa nekurema ().

Inovandudza hutano hwemwoyo

Kudya nyama, mamwe marudzi emafuta, uye akacheneswa carbs yakagara ichibatanidzwa neatherosclerosis, inova iyo chivakwa chakavakirwa mutsinga dzako chinogona kutungamira kuchirwere chemoyo (,).

Kudya kwemidziyo kwakaratidzirwa kudzikisa njodzi yako - uye kunyange kudzosera kumashure - coronary arteri chirwere. Izvi zvinonyanya kuitika kana chikafu chemhuka chakashomeka, sezvazvinoitika kana iwe uchitevera lacto-ovo-yemidziyo chikafu ().

Kudya kwezvirimwa-zvirimwa kwakaratidzirwa kunatsiridza kuyerera kweropa kuenda pamoyo wako, kugadzirisa hutano hwemutsinga weropa, uye kuderedza BP - zvese izvi zvinogona kudzora chirwere chemoyo (,,,).

Inogona kudzora kenza njodzi

Kudya kwezvirimwa kunosanganisirwa nenjodzi yakadzikira yekenza dzakasiyana siyana. Kuongororwa kweongororo makumi mapfumbamwe neshanu kwakawana kuti varimi vezvirimwa vaive ne8% panjodzi yakaderera yerufu kubva kugomarara kana ichienzaniswa neyakawandisa (,).

Kutsvagurudza kunoratidza kuti njodzi yako yekenza inogona kudzikiswa zvakanyanya nekudya chikafu chine hupfumi muzvikafu zvezvirimwa semichero nemiriwo. Uyezve, kumwe kutsvagurudza kunoratidza kuti kudya kwakanyanya mutsvuku- uye nyama yakagadziriswa kunogona kuwedzera njodzi yako yemamwe cancer (,,).

Dai kudzikisa nduru ngozi

Lacto-ovo vezvirimwa vane njodzi yakaderera yechirwere chenduru, mamiriro ayo akaomarara, akafanana nematombo echolesterol kana bilirubin fomu mune yako nduru, vhara yako bile duct, uye unokonzeresa kurwadziwa.

Chidzidzo chegore rechitanhatu mu4,839 vanhu vakaona kuti vasiri-vezvinomera vaive nenjodzi dzakapetwa ka3.8 dzekukura chirwere chenduru kupfuura vembiri. Izvi zvinogona kunge zvichikonzerwa nekudzikira kwecholesterol kune avo vari pazvikafu zvezvinomera ().

Kuteedzera chikafu cheLaktoo-ovo-yemuriwo kunogona kutsigira kurasikirwa nehuremu hwakanaka, kubatsira hutano hwemwoyo wako, uye kudzikisa njodzi yako yemamwe kanzira, mhando 2 chirwere cheshuga, uye nduru.

Kuderera uye kufunga

Kunyangwe chikafu chemavheji chinopa akawanda mabhenefiti ehutano, kuronga kwakakodzera kwakakosha kudzivirira kwakashata mhedzisiro yehutano.

Pazasi pane zvimwe zvinhu zvekutarisa kana uchitora chikafu cheLaco-ovo-vegetarian.

Izvo zvingangoda zvekuwedzera

Kudya kwemuriwo kunogona kukwana zvinovaka muviri, asi imwe yekutarisisa inofanirwa kubhadharwa kune yako masimbi, mapuroteni, zinc, uye omega-3 fatty acids. Zvekudya zvinowedzerwa zvinogona kukurudzirwa kana manyuko ezvekudya zveaya mautachiona ari kushomeka (,).

Mapuroteni akakosha kune hutano hwakanaka. Vegetarian zvinyorwa zvinosanganisira mazai, mukaka, bhinzi, pizi, nyemba, tofu, zviyo, nzungu, uye mbeu. Chikafu chakapfuma muamino acid lysine - chivakwa cheprotein chinowanzo shomeka muzvikafu zvinodyarwa nemiti - zvinosanganisira nyemba, nzungu, mhodzi, uye mazai ().

Simbi inoendesa oxygen mumuviri wako. Vezvirimwa vangangoda 1.8 simbi yakawanda kupfuura omnivores. Midziyo yesimbi yezvirimwa inosanganisira tofu, bhinzi, nyemba, zviyo zvakasimbiswa, maamondi, uye magidhi. Zvokudya zvine Vitamin-C, senge macitrus uye mhiripiri, zvinogona kusimudzira kunwa (,).

Zinc inotsigira kukura, ronda kupora, uye hutano immune immune. Zvimwe zvinodyarwa zvinobva muzvirimwa, zinc-zvakapfuma zvinosanganisira bhinzi, pizi, nyemba, tofu, nzungu ruomba, mhezi, zviyo, uye zviyo zvakasimbiswa.

Omega-3 fatty acids anosanganisira EPA, DHA, uye ALA (inotungamira kuEPA uye DHA). Vanotsigira moyo, ziso, ganda, tsinga, uye hutano hwehuropi. Kutora mafuta ealgal anowedzera uye kudya chikafu senge walnuts neflakisi zvinogona kukubatsira kusangana neako omega-3 zvaunoda ().

Kukosha kwehutano hwekudya

Nekuwedzera kukurumbira kwezvirimwa-zvinodyiwa, pane zvakawanda zvezvirimwa-zvine hushamwari zvekudya zvaunogona kusarudza.

Nekudaro, zvikafu zvakawanda zvinotengeswa zveLaco-ovo vegetarians zvakagadzirwa uye zvakagadziriswa zvakanyanya, zvichireva kuti zvinogona kuve zvakawedzera shuga, munyu, mafuta asina hutano nemafuta, uye macalorie.

Ive neshuwa yekutarisa yezvakagadzirwa runyorwa uye chikafu chinyorwa kuti usarudze kana izvi zvekudya zvakakunakira iwe.

Lacto-ovo-miriwo zvikafu zvinofanirwa kuve zvakarongedzwa zvakanaka kuzadzisa zvido zvako zvemuviri, kunyanya mapuroteni, zinc, iron, uye mafuta omega-3. Ive neshuwa yekuongorora izvo zvinongedzo runyorwa uye chekudya chinyorwa kuti uone kana zvakapakurwa zvemidziyo zvekudya zvinoenderana nezvinangwa zvako zvehutano

Zvikafu zvekudzivirira

Ivo vanotevera chikafu cheLaco-ovo-yemidziyo vanodzivirira chikafu chinogadzirwa nemhuka, kunze kwemazai uye zvigadzirwa zvemukaka.

Iwe unofanirwa kutarisa chinongedzo chemavara chechero chikafu chakapakurwa kuti uone kana chiine mhuka-based zvinoshandiswa, zvinosanganisira:

• Nyama: nyama yemombe, nyama yemombe, gwayana, nyama yenguruve, uye nyama dzakagadziriswa soseji, bhekoni, uye imbwa dzinopisa
• Hove: hove, hove dzakadai segakanje uye hove, zvimwe zvegungwa senge shrimp
• Yehuku: huku, dhadha, hanzi, zvihuta, turkey

Kudya kweLaco-ovo-yemidziyo kusanganisa nyama, hove uye huku.

Chikafu chekudya

Gadzira chikafu chako pazvose, zvisina kugadziriswa zvekudya zvemiti, pamwe neai uye zvigadzirwa zvemukaka, zvinosanganisira:

• Zvibereko: maapuro, mabhanana, orenji, mahabhurosi, mapichisi, mavise
• Muriwo: broccoli, kare, bhero mhiripiri, sipinashi, howa, biringanya
• Mbeu dzese: quinoa, bhari, amaranth, oats, buckwheat
• Mazai: mazai akazara, kusanganisira vachena nemazai
• Zvigadzirwa zvemukaka: mukaka, yogati, chizi, bota
• Nyemba uye nyemba: bhinzi, pizi, nzungu, nyemba
• Nuts, mbeu, uye nut butters: cashews, maamondi, walnuts, mhodzi dzemanhanga, mbeu yeflakisi, nzungu ruomba
• Mafuta ane hutano: makotapeya, maorivhi, maorivhi, nzungu, mhodzi
• Mapuroteni emiriwo: tofu, seitan, tempeh, uye miriwo mapuroteni poda

Idya zvakakwana, zvishoma zvakagadziriswa zvidyarwa zvezvirimwa, zvinosanganisira michero, miriwo, nzungu, mbeu, uye zviyo zvakakwana, zvakanyanya sezvinobvira. Zvakare, sanganisira mazai uye zvigadzirwa zvemukaka, senge mukaka, chizi, uye bota, sezvaunoda.

Muenzaniso lacto-ovo-yemuriwo chikafu chirongwa

Heano chirongwa chemazuva mashanu chekudya kuti iwe utange pane lacto-ovo-yemidziyo chikafu. Chinja icho kuti chikwane zvaunofarira uye zvaunofarira.

Muvhuro

• Kudya kwemangwanani: mazai akatswanya nemiriwo uye mbiriso yakasungwa
• Kwekudya kwemasikati: yakasanganiswa yakasvibirira saladhi ne tofu yakadonhedzwa nemafuta emuorivhi uye vhiniga, yakapihwa neine chitsama nzungu uye mazambiringa akaomeswa
• Kudya kwemanheru: veggie cheeseburger ne lettuce, madomasi, uye hanyanisi pabhangi, yakapihwa nerutivi rweasparagus yakakangwa

Chipiri

• Kudya kwemangwanani: michero uye yogati smoothie ine zai rakaomeswa
• Kwekudya kwemasikati: pasta saladhi nebhinzi, chizi, uye miriwo, yakapihwa nerutivi rwemazambiringa
• Kudya kwemanheru: seitan uye miriwo inomutsa-fry nerutivi rwemabriji

Chitatu

• Kudya kwemangwanani: oatmeal nemaapuro uye kottage chizi
• Kwekudya kwemasikati: tempeh uye kuputira miriwo, yakashanda nemakaroti uye hummus
• Kudya kwemanheru: yakakangwa chizi uye muto wedomasi, unoshumirwa nemiriwo yakakangwa

China

• Kudya kwemangwanani: sipinashi quiche uye michero
• Kwekudya kwemasikati: veggie uye cheese pizza pane tortilla
• Kudya kwemanheru: Chingwa chenyemba nemapatatisi akagochwa

Chishanu

• Kudya kwemangwanani: avocado uye hummus toast uye bhanana
• Kwekudya kwemasikati: chickpea saladhi sangweji nemuriwo muto
• Kudya kwemanheru: nas ne "mabasa," kusanganisira bhinzi, chizi, pasi soy, kirimu yakasviba, salsa, avocado, uye maorivhi matema, yakapihwa nedivi remichero

Nyore snack mazano

Heano mamwe akareruka, lacto-ovo-zvinomera zvekudya zvekudya kana iwe ukava nenzara pakati pekudya:

• mazai akaomeswa
• trail musanganiswa wakagadzirwa nenzungu, mhodzi, uye michero yakaomeswa
• mabhanana zvidimbu nemaarmond butter
• mbishi mbishi inonamira nehummus
• yogati nemabriji nembeu
• Nhokwe dzakagochwa
• vatengesi vezviyo zvakakwana neguacamole
• popcorn neParmesan chizi
• celery ine nzungu ruomba uye mazambiringa akaomeswa

Iwe unogona kugadzira kudya kwakawanda kune utano uye kunonaka uye tudyo tichishandisa zvekudya zvemuriwo. Muenzaniso menyu uri pamusoro unokuratidza mazuva mashanu pane kudya kwechiropa-ovo kungaita senge, pamwe nemazano mashoma ekunakirwa pakati pekudya.

Chinokosha

Kudya kweLaco-ovo-yemiriwo kwakakodzera kana iwe uchifarira kudzikisa kudya kwako kwezvigadzirwa zvemhuka asi kwete kuvabvisa zvachose kubva pane zvaunodya.

Kudya uku kwakabatanidzwa kune akati wandei mabhenefiti ehutano, anosanganisira kudzikisira njodzi yekufutisa, chirwere chemwoyo, rudzi rwechipiri chirwere cheshuga, uye mamwe kanzira.

Kudya lacto-ovo-yemidziyo chikafu kunogona kukubatsira iwe kudya zvakanyanya zvakakwana, zvisina kugadziriswa zvekudya zvemiti, kune izvo zvakawanda zvehutano zvinobatsira zvine hukama neiyi nzira yekudya zvinonzi.

Ive neshuwa yekuteerera kune chako chikafu chekudya uye uverenge iwo mavara pane akapakurwa ezvirimwa miriwo kuona kuti chikafu chako chinoenderana nezvinangwa zvako zvehutano nezvinodiwa zvekudya.