Ovolactovegetarianism: chii icho uye nezvazvinobatsira

Zvemukati

• Kubatsira kukuru
• Muenzaniso weiyo ovolactovegetarian yekudya menyu
• Mapepa eovolactovegetarians
• 1. Mabhora enyama yesoy
• 2. Mushonga wakazara mbatatisi

Chikafu cheovolactovegetarian rudzi rwekudya kwemuriwo umo, kuwedzera kune chikafu chemuriwo, chinotenderwa kudya mazai nemukaka uye zvigadzirwa, sekudya kwemhuka kwakatangira. Nenzira iyi, hove, nyama uye nyama zvigadzirwa zvinogadzirwa kunze kwekudya, senge mune chero imwe mhando yekusadya nyama.

Kana chikafu ichi chikabatanidzwa mune chikafu chine hutano, chinogona kupa zvakati wandei zvehutano zvinobatsira mukudzivirira chirwere chemwoyo. Kazhinji, chikafu ichi chinogamuchirwa nevanhu vanoda kudzikisa kudyiwa kwechikafu chemhuka nekuda kwezvakatipoteredza uye / kana zvikonzero zvehutano, zvakakosha kubvunza nyanzvi yezvokudya, kugadzirira chirongwa chezvehutano chakasarudzika kuitira kudzivirira kushomeka kwevamwe zvinovaka muviri.

Kubatsira kukuru

Kuiswa kweiyo ovolactovegetarian chikafu kunogona kuunza hutano mabhenefiti, senge:

• Batsira kudzivirira chirwere chemwoyo, sezvo kuwedzerwa kudyiwa kwemichero nemiriwo uye nenyaya yekuti hapana nyama inodyiwa, zvinobatsira kudzikisa cholesterol uye kudzivirira kuumbwa kwemafuta emitsipa, kudzikisa njodzi yekurwadziwa kwemoyo nekurohwa;
• Deredza njodzi yerudzi rwechipiri chirwere cheshuga, sezvo kudyiwa kwezvikafu zvine hutano, senge zviyo zvizere, michero, miriwo uye nzungu zvinowedzera, izvi zvekudya kuve zvakapfuma mufibre iyo inobatsira kudzora shuga yeropa;
• Kudzivirira kenza, kureva zamu, prostate, colorectal uye gastrointestinal, sezvo iri mhando yechikafu chakazara ma antioxidants, mavitamini, zvicherwa, uye fiber, kuwedzera kune zvimwe zvinovaka muviri zvine anti-cancer properties.
• Farira uremu, nekuda kwekuderera kwekudyiwa kwezvikafu zvemhuka, sezvo chikafu chinodyiwa neovolactovegetarians chinobatsira kuwedzera kunzwa kwekuguta uye zvimwe zvidzidzo zvakawana kudzikiswa kukuru kweBMI muvanhu vanotevedzera rudzi urwu rwekudya;
• Deredza BP, nekuti zvidzidzo zvinoratidza kuti kudyiwa kwenyama kwakanyanya kwakabatana neBP. Uye zvakare, urwu rudzi rwekudya kwemiriwo rwune hupfumi mufibre uye potasium, iyo inobatsira kudzora BP kana ichidyiwa nguva dzose.

Nekudaro, zvakakosha kuti munhu azive kuti, kunyangwe pane ovolactovegetarian chikafu, kunyanyisa kudyiwa kwezvakagadzirwa, zviwitsi nemafuta, senge makeke, chikafu chakakangwa uye zvimwe zvekudya zvakagadzirwa, zvinofanirwa kudzivirirwa kuitira kuti upe zvese mabhenefiti ataurwa pamusoro., Pasina kukuvadza hutano.

Muenzaniso weiyo ovolactovegetarian yekudya menyu

Mune menyu yeiyo ovolactovegetarian chikafu, zvese zvekudya zvemuriwo zvinotenderwa, senge zviyo, bran, flakes, nyemba, nzungu, miriwo nemichero, pamwe nezvikafu zvine mazai, mukaka uye zvigadzirwa, sezvakaratidzwa mune inotevera tafura:

Mari inosanganisirwa mumenu inosiyana zvinoenderana nezera, bonde, kurovedza muviri pamwe nezvirwere zvinosanganisirwa, saka chakanakira kutsvaga chiremba wezvekudya kuti anyatsoongorora uye kugadzirira chirongwa chezvehutano chinoenderana nezvinodiwa nemunhu mumwe nemumwe.

Uye zvakare, kuwedzera kwekudya kwevamwe micronutrients, simbi uye vhitamini B12, zvinogona kudikanwa. Nechikonzero ichi, zvakakosha kuti ubvunze nyanzvi yezvokudya kuti agadzirire chirongwa chakaringana chekudya chinoenderana nezvinodiwa nemunhu, achidzivirira kushomeka kwehutano. Ona runyorwa rwezvikafu zvakapfuma musimbi yesimbi yakabva.

Mapepa eovolactovegetarians

1. Mabhora enyama yesoy

Zvisungo:

• 4 mashupuni echingwa chechingwa;
• 1/2 tablespoon yeupfu hwegorosi;
• 1 makapu e soy protein;
• 1/2 litre yemvura inodziya;
• Muto we 1/2 mandimu;
• 1 yakarohwa zai;
• 1/2 grated anyanisi;
• Coriander, parsley, munyu, mhiripiri uye basil kuravira.

Kugadzirira modhi:

Hydrate iyo soy protein mumvura inodziya ine muto wemonimu uye rega imire kwemaminetsi makumi matatu. Isai musanganiswa musero uye svinai zvakanaka kusvikira mvura yese yabviswa. Wobva wavhenganisa zvese zvinoshandiswa, uchikanya zvakanaka.

Isa mukanyiwa mu blender kana processor yekugadzira izvo zvinosanganisa yunifomu, kugadzira mabhora muhukuru hwaunoda, nerubatsiro rweupfu hwegorosi kuti usabatirira pamaoko. Pheka nyama dzekudya muchoto kana mutomatisi muto kwemaminitsi makumi mana.

2. Mushonga wakazara mbatatisi

Zvisungo:

• 700 gramu embatatisi;
• 300 gramu ewa howa hwakakanyiwa;
• 4 maspuni eupfu hwegorosi;
• 1 clove yegariki minced;
• Oiri;
• Yakatemwa parsley;
• Chingwa chechingwa;
• Munyu kuravira;
• 2 mazai.

Kugadzirira modhi:

Bika mbatatisi wozodzipura sekunge uchagadzira puree, wozvichengetera mundiro. Gadzira sautee negariki nemafuta emuorivhi wobva wawedzera howa uye ubike kwenguva pfupi, pamusoro pekupisa kukuru, uchikurudzira nguva nenguva kudzamara vanyorova. Usati wadzima moto, wedzera yakawanda yeparsley uye gadzirisa munyu.

Wedzera zai neupfu hwegorosi uye sanganisa zvakanaka kusvikira wawana hupfu hwakafanana. Patsanura musanganiswa muzvikamu zvidiki uye chimiro muchimiro chembatatisi, uchiisa 1 chipunu chehowa saute pakati. Kurumidza kupfuura mbatatisi muchingwa uye woisa mupani ine mafuta. Isa muhovhoni yepakati, preheated kwemaminitsi makumi maviri kana kusvika bhuru yegoridhe.

Tarisa vhidhiyo inotevera uye dzidza maitiro ekudyara zvakanaka uye ndeapi mabhenefiti: