Maitiro ekudzivirira kushomeka kwehutano muVegetarian Diet

Zvemukati

• Calcium
• Iron
• Omega 3
• B12 vhitamini
• Vhitamini D
• Zvisingafanirwe kudyiwa nemuriwo
• Zvinowanzoitika zvinomera zvezvinomera zvezvinomera

Kuti udzivise chero rudzi rwekushaya zvinovaka muviri kana uchidya chikafu chemuriwo, iwe unofanirwa kuwedzera mhando dzezvikafu zvinodyiwa uye kushandisa nzira dzakadai sekumwa miriwo yakafuma nesimbi pamwe nezvikafu zvinopa vhitamini C, senge orenji, sezvo vhitamini iyi ichiwedzera kunwa yesimbi mumuviri.

Pakati pese, varimi vanofanirwa kuziva kudyiwa kwecalcium, iron, omega-3, vitamini B12 uye vhitamini D, sezvo zviri zvinovaka muviri izvo zviripo kunyanya muzvikafu zvemhuka. Uye zvakare, kudya kwacho kunogona zvakare kuwedzeredzwa kuburikidza nekudyiwa kweNutritional Mbiriso, iyo yakafuma mumapuroteni, tambo, B mavitamini uye mamineral.

Heano makuru macomputer ekuti uchenjere mukudya uye kupi kwaungavawana mune zvekudya zvemiti yemavambo:

Calcium

Calcium inogona kuwanikwa mumukaka wemombe uye nemidziyo yayo, pamwe nemukaka wemuriwo, sosi uye maarumondi, akafumiswa necalcium, uye zvakafanira kutarisa ruzivo urwu pane zvakanyorwa.

Pamusoro pezvo, chikafu ichi chiripo mumiriwo yakasvibira senge kare, broccoli uye okra, michero yakaomeswa, nzungu, walnuts, maamondi, nzungu, bhinzi, nhanga, soya, tofu, pizi uye nyemba.

Iron

Kusangana nezvinodiwa nesimbi, chikafu chemuriwo chinofanirwa kuve chakapfuma mune yakasvibira miriwo miriwo, senge kare, michero yakaomeswa, mhodzi senge manhanga nesesame, nyemba, nyemba, soya uye tofu.

Uye zvakare, zvakakosha kudya chikafu chakapfuma muvhitamini C, senge orenji, chinanazi uye acerola, muchikafu chimwe chete chine chikafu chine ayoni, sezvo izvi zvichiwedzera kunwa kwesimbi muura. Ona mamwe matipi pane Zvinodyiwa nemuriwo kudzivirira hutachiona.

Omega 3

Mune zvekudya zvakatangira chirimwa, sosi huru ye omega-3 mafuta eflakisi, uye iwe unofanirwa kutora 1 teaspoon yemafuta aya pazuva kuvana nevakuru, 2 mashupuni evakadzi vane pamuviri uye vanoyamwisa.

Uye zvakare, ichi chikafu chinowanikwawo mumbeu dzechia nemichero yemafuta, senge nzungu uye chestnuts.

B12 vhitamini

Vitamini iyi inowanikwa kunyanya mune zvekudya zvemhuka, senge hove, chiropa uye moyo, uye zvinofanirwa kuti vezvinomera vatore vhitamini B12 zvinowedzera kuzadzisa zvido zvavo.

Vhitamini D

Manyuko makuru eiyo vhitamini mune chikafu ihove nemazai, asi hwakawanda hwevitamini D hunodiwa nemuviri hunogadzirwa kuburikidza nekuratidzwa nezuva kune ganda.

Nekudaro, kuti uve neyakagadzirwa yakanaka, iwe unofanirwa kuve uri muzuva kwemaminitsi gumi nemashanu kusvika paawa rimwe pazuva, usingashandisi sunscreen. Ona Maitiro ekupisa zuva zvinobudirira kugadzira Vitamin D.

Zvisingafanirwe kudyiwa nemuriwo

Zvinowanzoitika zvinomera zvezvinomera zvezvinomera

Kunze kwekungwarira nezvimwe zvinovaka muviri, zvakakoshawo kuti uzive kudyiwa kwakanyanya kwemakabhohaidhireti mune chikafu chemuriwo, sezvo iine hupfu, mbatatisi, mapasta, zviyo zvakaita semupunga nequinoa, mbeu uye nyemba bhinzi nesoya.

Kuwedzeredza makabhohaidhiretsi uye zvihwitsi mukudya uye zvakagadziriswa chikafu zvinogona kutungamira mukuwedzera huremu nezvinetso zvakaita seshuga uye mafuta echiropa.

Uye zvakare, zvakakoshawo kujekesa kukosha kwekushandisa kanenge 2 litita emvura pazuva, sezvo chikafu chemuti chakazara nefibre, izvo zvinogona kukonzeresa kuzvimbirwa uye kurwadziwa nemudumbu kana kushandiswa kwemvura kusingakwani.

Kuti udzidze zvakawanda nezve aya mararamire, ona zvakare:

• Yakakwira mapuroteni chikafu kune vasingadyi nyama
• Zvakanakira nekuipira kuve Vezvinomera