Ovo-Veji Vezvirimwa Kudya: Iyo Yakakwana Gwara uye Kudya Chirongwa

Zvemukati

• Chii chinonzi ovo-miriwo chikafu?
• Zvizhinji zvingabatsire
• Inogona kubatsira mukuvandudza mhando yekudya
• Yakanakira moyo wako
• Inosimudzira zvine mwero shuga yeropa
• Zvimwe zvakanaka
• Zvinogona kuitika
• Pasina kukwana kudya kweprotein
• Vitamini, zvicherwa, uye omega-3s
• Vegetarian junk chikafu
• Chikafu chekudya
• Zvikafu zvekudzivirira
• Mharidzo menyu
• Muvhuro
• Chipiri
• Chitatu
• China
• Chishanu
• Chinokosha

Huwandu hunowedzera hwevanhu kutenderera pasirese vanoteerera kudya kwevasina kudya kwehutano hwakasiyana, zvakatipoteredza, zvemari, uye zvitendero.

Kune akatiwandei akasiyana marudzi ezvirimwa, kusanganisira iyo ovo-yemidziyo chikafu.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezve ovo-zvinodyiwa zvekudya uye zvinopa semuenzaniso menyu.

Chii chinonzi ovo-miriwo chikafu?

Kudya-ovo-kwemuriwo hakubatanidze zvese zvekudya zvemhuka kunze kwemazai.

Nyama, huku, hove, kana zvigadzirwa zvemukaka semukaka, yogati, uye chizi zvinobviswa, asi mazai akazara, mazai machena, uye chikafu chine mazai senge mayonnaise, mazai manoni, uye zvimwe zvakabikwa zvinotenderwa.

Kudya kwevevo-zvinomera zvinongova zvishoma zvinozivikanwa pane zvekudya zvevhegan, izvo zvinosanganisa zvese zvekudya zvinobva kumhuka uye zvigadzirwa zvinogadzirwa zvizere, pamwe neakadya-ovo-miriwo zvinodyiwa, zvinosanganisira zvigadzirwa zvemukaka nemazai asi kwete nyama, huku, kana hove.

Kudya kwakanyatsorongwa kwezvirimwa zvemidziyo chero ipi zvayo kunowanzove kunovaka muviri uye kune hutano hwakanaka. Zvakadaro, pane zvikonzero zvinoverengeka nei mumwe munhu angasarudza ovo-yemidziyo chikafu pane mamwe marudzi.

Mazai ese ari maviri anodhura uye ane hutano, achiaita iwo makuru ekuwedzera kune chero chero chikafu. Ivo vanoshanda sechinhu chakanakisa sosi yemhando yepamusoro mapuroteni, B mavitamini, uye anti-kupisa makomputa ().

Muchokwadi, vamwe vanhu vanosarudza kuisa mazai mune imwe nzira isina mhuka-isina kudya kana ivo vachinetseka kusangana nezvinodiwa zvavo zvemuviri pane chakanyanya vegan chikafu.

Kudya-ovo-kwemuriwo chingavewo chakakodzera sarudzo kune mumwe munhu anoda kuve anodya nyama asi ane kurwara kana kushushikana kune zvigadzirwa zvemukaka.

Uyezve, vamwe vanogona kusarudza chikafu nekuda kwekunamata, zvakatipoteredza, kana hunhu hanya nezvekurapwa kwemhuka dzinoshandiswa kugadzira nyama nemukaka.

Ivo vanokurudzirwa nenyaya dzetsika idzi vanowanzove nechokwadi chekungodya mazai akasvinwa nevanhu uye zvigadzirwa zvezai.

Kudya kwemidziyo yemidziyo kusanganisa zvigadzirwa zvese zvemhuka kunze kwemazai. Vanhu vanogona kusarudza iyi dhayeti patani yehutano, zvakatipoteredza, zvechitendero, kana zvehunhu zvikonzero.

Zvizhinji zvingabatsire

Kudya-ovo-kwemuriwo kunogona kubatsira hutano hwako munzira dzakasiyana siyana.

Inogona kubatsira mukuvandudza mhando yekudya

Kutsvagurudza kunoratidza kuti vanhu vanoteerera miriwo yemidziyo vanowanzodya zvekudya zvine huturu, senge michero, miriwo, nyemba, uye tsanga dzese, zvichienzaniswa nevasiri-varimi (2).

Ivo zvakare vanowanzoshandisa mashoma macalorie kubva akawedzera mashuga uye akazara mafuta uye vari nani pakutevedzera kurudziro yekuwedzera sodium (2,).

Nyanzvi zhinji dzinofunga kuti ichi chingave chikonzero nei varimi venyama kazhinji vane mhedzisiro yehutano iri nani pane vasiri vezvinodyiwa, asi kumwe kutsvagurudza kunodiwa pamberi pehukama hwakajeka hwechisakiso-uye-hunhu husati hwasimbiswa ().

Yakanakira moyo wako

Kana iwe uri kutsvaga kuti uite shanduko yekudya inobatsira moyo wako, ovo-miriwo chikafu chinogona kushanda.

Ongororo dzakawanda dzinoona kuti varimi vanogona kuva ne30-40% yakaderedza njodzi yehosha yemwoyo, zvichienzaniswa nevasiri vezvinomera ().

Zvakare, kana zvichinge zvakabatana neyakajairika kurovedza muviri uye kusagadzikana manejimendi maitiro, zvikafu zvezvinomera zvakaratidzirwa kudzikisa BP uye cholesterol mazinga, pamwe nekudzoreredza kuwanda kwedombo mukati memidzi yeropa ().

Inosimudzira zvine mwero shuga yeropa

Kudya kwakanyatsorongwa kwemidziyo yemidziyo kunogona kudzikisa njodzi yako yerudzi rwechipiri chirwere cheshuga nekuvandudza kudzora kweshuga muropa uye insulin senzwi.

Ongororo ichangoburwa yezviongorori gumi nezvina yakawana kuti vezvinodyiwa vangangoita 25% kashoma kukura rudzi rwechipiri chirwere cheshuga, zvichienzaniswa nevasiri vezvinomera ().

Pamusoro pezvo, vanhu vanotova nemamiriro acho vanogona kuona kuvandudzwa kwe insulin senzwi uye kudzora shuga pashuga pane chikafu chemuriwo ().

Iko kunowanzo kwera kwakawanda kwezviyo zvakakwana, michero, uye miriwo yeavo vari pazvirimwa zvemidziyo zvinoita kunge zvinoita basa rakakosha mukudzivirira chirwere cheshuga.

Zvikurukuru, zvekudya senge rakasvibira mashizha akasvibira uye midzi miriwo iyo ine fiber yakawanda, beta-carotene, vhitamini C, uye magnesium inogona kuva neakasimba ekudzivirira mhedzisiro ().

Zvimwe zvakanaka

Kudya kwezvirimwa kunosanganisirwa nemamwe akati wandei hutano uye mararamiro mararamiro, kusanganisira:

• Kuonda. Kudya kwezvirimwa kunowanzo kudzikira mumacalorie uye kunogona kukurudzira kurasikirwa nekurema zvakanyanya kupfuura kudya kweanodya nyama (2,).
• Tsigira gut gut. Kudya kwemiriwo kune hupfumi mu fiber uye nehutano-inosimudzira michero yemiti inogona kuwedzera kukura kwehutano hutachiona hutachiona, izvo zvinotungamira kune zvirinani kugaya basa uye nekuvandudza hutachiona (,).
• Inogona kudzora kenza njodzi. Zvimwe zvidzidzo zvinoratidza kuti kudya kwezvirimwa kunogona kuderedza njodzi yekenza kusvika pa12%, kunyangwe kutsvagurudza kuri kudikanwa ().
• Zvimwe zvinodhura. Yakakwira-mhando nyama uye zvigadzirwa zvemukaka zvinogona kunge zvichidhura. Nekudaro, zvikafu zvezvirimwa zvinogona kunge zvichidhura.

Kunyangwe kudya kwezvirimwa kune zvakawanda zvakanaka hunhu, zvakakosha kuyeuka kuti hapana mhedzisiro inovimbiswa.

Kudya-ovo-kwemidziyo kunogona kupa zvakawanda zvehutano mabhenefiti, kusanganisira kudzikisira njodzi yehosha yemoyo, chirwere cheshuga, uye kenza. Izvo zvinogona zvakare kuvandudza hutumbo hutano uye kusimudzira huremu hune hutano.

Zvinogona kuitika

Kune vanhu vazhinji, chikafu cheovha-yemiriwo chakachengeteka uye chine hutano. Zvisinei, iwe unogona kutadza kuwana zvimwe zvakakosha zvinovaka muviri kana ukasaronga kudya kwako zvakanaka.

Pasina kukwana kudya kweprotein

Kudya mapuroteni akakwana kwakakosha kuchengetedza mapfupa ane hutano, mhasuru, nhengo, ganda, uye vhudzi.

Kudya kwakawanda kusiri kwemuriwo kunovimba nenyama uye zvigadzirwa zvemukaka zveprotein. Sekudya kweovo-vegetarian kusingaise izvi zvekudya, unofanirwa kuona kuti uri kuwana protein kumwe kunhu.

Mazai, nyemba, nzungu, uye mbeu zvese zvakasarudzika mapuroteni sarudzo iri ovo-miriwo inoshamwaridzika.

Vitamini, zvicherwa, uye omega-3s

Zvimwe zvekushomeka kunovaka muviri kwevanodya miriwo zvinosanganisira iron, calcium, zinc, omega-3 mafuta, uye mavhitaminzi D neB12 ().

Nyama, hove, uye zvigadzirwa zvemukaka zvinowanzova sosi huru yezvinhu izvi zvinovaka muviri muzvikafu zvisiri zvemaveji. Naizvozvo, kuvabvisa kunogona kutungamira mukushomeka kana ukasangwarira kutsiva neimwe nzira yemiriwo.

Heano mashoma ezvikafu zvinogona kupa izvi zvinovaka muviri sezvo iwe uchichinjira kune ovo-yemidziyo chikafu:

• Iron. Kusanganisira mazai uye zvinomera-zvinobva simbi senzungu, sosiya, garbanzo bhinzi, mupunga wakasviba, zviyo zvakasungwa nesimbi, michero yakaomeswa, mhodzi dzemanhanga, uye pistachios inzira yakanaka yekusangana nesimbi yako zvido ().
• Calcium. Kugara uchisanganisira chikafu chakaita chena bhinzi, Turnip magidhi, arugula, bok choy, tofu, uye calcium-yakasimbiswa chikafu mune chako chikafu kuti uve nechokwadi chakaringana kudya kwecalcium (12).
• Vhitamini D. Kupedza nguva muzuva ndiyo nzira yakanakisa yekukurudzira kugadzirwa kwevhitamini D muganda rako. Mazai anobva kuhuku dzinofudzwa kumafuro, chikafu chakavakirirwa, uye howa hunorapwa nechiedza cheUV zvakare zviwanikwa zvakanaka (,,).
• Vhitamini B12. Mazai manyuko akanaka evitamini B12. Izvo zvakafanana zvinochengeterwa chikafu chakakomberedzwa sevamiriri vemukaka kana mbiriso yekudya ().

• Zingi. Mbeu dzese, mazai, nzungu, mbeu, uye nyemba zvese zvakanaka zvinobva zingi izvo zvine hunyanzvi-zvinomera (17).
• Omega-3 mafuta. Mbeu dzeChia, mbeu yeflakisi, hemp moyo, uye walnuts ndiwo makuru masisitimu-anowanikwa e omega-3 mafuta. Pamusoro pezvo, mazai anobva kuhuku anodyiswa omega-3-anowedzera chikafu anogona kupa aya ane hutano mafuta ().

Kana iwe ukaona kuti iwe haugone kuzadzikisa zvaunoda zvechero ipi yeaya mauturu kuburikidza nekudya chete, bvunza wako mupi wezvehutano kana chiremba wezvekudya nezve kutora zvinowedzera.

Vegetarian junk chikafu

Haasi ese ovo-zvinomera-zvine hushamwari zvekudya zvine hutano.

Zvingwa zvisina mukaka, zvekudya zvakakangwa, zvakagadziriswa nyama yemidziyo, pamwe neshuga-zvinwiwa zvinotapira, zviyo, uye zvihwitsi, zvine hunyanzvi zvinokodzera mararamiro eovha-yemidziyo asi zvinofanirwa kudyiwa zvishoma, kana zvachose.

Chikafu chine hutano chemuriwo chinosimbisa chikafu chakazara, chine chikafu uye chinogumira tsanga dzakanatswa, mashuga akawedzerwa, mafuta akaomeswa zvakanyanya, uye zvimwe zvekudya zvisina kukwana zvakagadziriswa.

Kudya kwezvirimwa kunogona kunge kwakaderera mune zvimwe zvinovaka muviri, zvinogona kukuisa panjodzi yekushomeka. Tarisa pakuronga kudya kunovaka muviri kwakakwana uko kunogona kuzadzikisa zvaunoda nezvirimwa-zvakavakirwa masosi ezve zvinovaka muviri.

Chikafu chekudya

Kunyangwe zvimwe zvekudya zvichirambidzwa pane ovo-miriwo chikafu, iwe une zvakawanda zvekuvaka-dense sarudzo kubva kwaunosarudza.

Chikafu chakanyatsorongedzwa ovo-miriwo chikafu chine mhando dzakasiyana dzezvose, zvekudyara-zvinodyiwa, senge:

• Muchero: maapuro, maranjisi, mapere, michero, mabhanana, chinanazi, mango, mazambiringa, avocado
• Muriwo: mashizha ane mashizha, karoti, mbatatisi, asparagasi, turnips, broccoli, cauliflower, magaka, radishes, bhero mhiripiri, kabichi, madomasi, zhizha uye squash yechando
• Zviyo: mupunga, chibage, quinoa, amaranth, buckwheat, bulgur, bhari, oatmeal, pasta, crackers, popcorn, zviyo, chingwa (chakagadzirwa pasina mukaka kana bota)
• Mbesa: soya, tempeh, tofu, miso, nyemba, bhinzi nhema, garbanzo bhinzi, itsvo bhinzi, pizi, nzungu, pinto bhinzi, navy bhinzi
• Nuts uye mbeu: walnuts, macadamia nzungu, pecans, pistachios, maarumondi, cashews, Brazil nzungu, hemp mbeu, chia mbeu, sunflower mbeu, nzungu butters, furakisi mbeu
• Mazai uye zvigadzirwa zvezai: mazai akazara, mazai machena
• Dairy anotsiva: mukaka we soya, mukaka weamondi, mukaka weoat, mukaka wehemp, mukaka wecashew, yogati isina mukaka, machizi asina mukaka
• Mafuta: maorivhi, avocado, walnut, flaxseed, uye coconut mafuta
• Zvinwiwa: kofi, tii, mvura, chicherwa mvura, asiri emukaka mamisi

Ramba uchifunga kuti nekuda kwekuti chikafu chinodya miriwo hazvireve kuti chine hutano. Kuti ukohwe zvakanakira hutano hweiyo ovo-yemidziyo chikafu, zvakakosha kuti utarise pane zvakakwana, zvishoma zvigadzirwa zvakagadziriswa zvakanyanya sezvinobvira.

Kudya kwakasiyana siyana, senge bhinzi, zviyo, miriwo, nzungu, mhodzi, mazai, uye michero, zvinoumba chikafu chine hutano cheovhiya-yemiriwo. Dzidzira zvine mwero kana iwe uchisanganisira zvekudya zvakagadziriswa zvakanyanya.

Zvikafu zvekudzivirira

Zvikafu zvepamusoro zvekudzivirira pane ovo-zvinodyiwa zvekudya ndezvinyama uye zvigadzirwa zvemukaka, asi imwe nyama-yakavakirwa chikafu chinowedzerwa chinofanira kusaridzwa futi.

Kana iwe uchichinjira kune ovo-yemidziyo chikafu, dzivisa zvinotevera:

• Nyama tsvuku: nyama yemombe, gwayana, nyama yenguruve
• Yehuku: huku, turkey, dhadha
• Hove nehove
• Dairy: mukaka, yogati, chizi, bota
• Zvinhu zvakabikwa: chingwa nechingwa zvakagadzirwa nemukaka kana bota
• Nyama- uye dhizi-yakatorwa chikafu chinowedzera: gelatin, mafuta enguruve, carmine, casein, whey
• Zvimwe zvinhu: mhuka-based broths, pâté, muto wehove, mamwe omega-3 ekuwedzera, asiri-emukaka creamer, Kesari kupfeka

Iwe unogona kuwana dzimwe nzira dzemiriwo kune dzakawanda zveizvi zvekudya. Zvakadaro, ramba uchifunga kuti izvi zvinotsiva zvinogona kunge zvisingawanzo kunge zvine hutano zvakaenzana.

Semuenzaniso, nzira zhinji dzemukaka-dzisina mukaka dzinopa huwandu hwakaenzana hwemapuroteni uye zvicherwa semukaka wemombe wenguva dzose. Izvi hazviite kuti vave sarudzo yakashata yega yega, asi zvakakodzera kuti utarise kana chinangwa chako chiri chekuvaka chikafu chinogutsa chikafu chemuriwo.

Zvokudya zveOvo-zvinomera hazvibatanidze nyama dzese, dairy, uye nyama- uye mombe-yemukaka-based condiments uye zvekuwedzera zvekudya.

Mharidzo menyu

Kunyangwe zvidikanwi zvekudya uye zvekudya zvaunofarira zvingasiyana, heino muenzaniso wezuva remazuva mashanu pane ovo-yemiriwo chikafu chingaite senge.

Muvhuro

• Kudya kwemangwanani: coconut-chia pudding nema chando majikiji uye walnuts
• Kwekudya kwemasikati: lentiy yemuriwo yakabikwa neflakisi
• Kudya kwemanheru: tofu-yemiriwo inomhanyisa fry nemupunga wakasviba

Chipiri

• Kudya kwemangwanani: chibage chegorosi rakazara nemagirisi akachekwa uye mazai akachengeterwa
• Kwekudya kwemasikati: hummus-uye-yemuriwo sangweji kuputira nerutivi rwemabriji
• Kudya kwemanheru: quinoa mbiya ine bhinzi nhema, mbiriso inovaka muviri, yakasanganiswa magidhi, guacamole, uye salsa

Chitatu

• Kudya kwemangwanani: green smoothie inogadzirwa nesipinashi, hemp protein poda, mukaka wecashew, almond butter, mabhanana, ginger, uye avocado
• Kwekudya kwemasikati: zai-saladhi sangweji pane yakazara-zviyo chingwa
• Kudya kwemanheru: zvinonhuwira nzungu manodles ane edamame, yepepuru kabichi, uye cilantro

China

• Kudya kwemangwanani: oatmeal nemichero mitsva, mbeu yehemp, uye maarumondi akatsvedza
• Kwekudya kwemasikati: zvasara nzungu manoodles
• Kudya kwemanheru: inoputa tempeh nemiriwo yakakangwa uye yemiriwo howa risotto

Chishanu

• Kudya kwemangwanani: zai-uye-miriwo kukwikwidza nedivi remuchero mutsva
• Kwekudya kwemasikati: chena bhinzi, kare, uye muto wedomasi ine yakazara-zviyo mbiriso
• Kudya kwemanheru: konifurawa-uye-chickpea tacos ine cilantro-lime cashew cream muto

Iyi iri pamusoro sampuro yekudya chirongwa inoratidza zvimwe zvezvinhu zvine hutano uye madhishi akaenzana aunogona kunakirwa pane yakasarudzika ovo-miriwo chikafu.

Chinokosha

Kudya-ovo-kwevezvinodyiwa imhando yekudyara kusinga gadzire mhuka dzese kunze kwemazai.

Chero bedzi zvarongwa zvakanaka, nzira iyi yekudya inogona kupa zvese zvinovaka muviri izvo muviri wako unoda uye inogona kupa mabhenefiti akasiyana siyana, kusanganisira kudzikisira njodzi yehosha yemoyo uye chirwere cheshuga.

Kana iwe uchironga kuchinjira kune ovo-zvinodyiwa zvekudya, ive shuwa yekusanganisa akasiyana akazara ezviyo, nyemba, nzungu, mhodzi, miriwo, uye michero kuve nechokwadi kuti uri kuwana zvakanyanya kubva pane kwako kudya.