Kudya Kwemiriwo: Yekutanga Yekutungamira uye Kudya Chirongwa

Zvemukati

• Chii chinonzi Vegetarian Kudya?
• Hutano Kubatsirwa
• Dai Kuvandudza Kurema Kwehuremu
• Dai Kuderedza Kanzera Njodzi
• Dai Kudzikamisa Ropa Shuga
• Inosimudzira Hutano Hwemwoyo
• Zvinogona Kuderera
• Zvekudya Kudya
• Zvikafu zvekudzivirira
• Muenzaniso Kudya Chirongwa
• Muvhuro
• Chipiri
• Chitatu
• China
• Chishanu
• Mugovera
• Svondo
• Icho Chinokosha

Kudya kwezvirimwa kwakawana mukurumbira mumakore achangopfuura.

Zvimwe zviongorori zvinofungidzira kuti vembiri vanosvika kusvika ku18% yehuwandu hwepasi rose (1).

Kunze kwezvemagariro uye bhenefiti bhenefiti yekucheka nyama kubva pane yaunodya, chikafu chakanyatsorongwa chikafu chevhenji chinogona zvakare kudzora njodzi yako yechirwere chisingaperi, tsigira kurasikirwa nekurema uye nekuvandudza mhando yekudya kwako.

Ichi chinyorwa chinopa mutungamiri wekutanga kune kudya kwezvinomera, kusanganisira chirongwa chekudya chekuenzanisira kwevhiki imwe chete.

Chii chinonzi Vegetarian Kudya?

Kudya kwemuriwo kunosanganisira kurega kudya nyama, hove nehuku.

Vanhu vanowanzo gamuchira chikafu chemuriwo nekuda kwezvikonzero zvechitendero kana zvemunhu, pamwe nenyaya dzehunhu, senge kodzero dzemhuka.

Vamwe vanosarudza kuve vezvirimwa nekuda kwezvakatipoteredza, sezvo kugadzirwa kwezvipfuyo kunowedzera gasi inokanganisa kupisa, kunobatsira mukushanduka kwemamiriro ekunze uye kunoda huwandu hwakawanda hwemvura, simba uye zviwanikwa (2,).

Kune akatiwandei mafomu ezvirimwa, imwe neimwe yadzo inosiyana mune kwavo kurambidzwa.

Mhando dzakajairika dzinosanganisira:

• Lacto-ovo-yemidziyo chikafu: Inobvisa nyama, hove nehuku asi inobvumira mazai uye zvigadzirwa zvemukaka.
• Lacto-yemidziyo chikafu: Inobvisa nyama, hove, huku uye mazai asi inobvumira zvigadzirwa zvemukaka.
• Kudya kwevevo-zvinomera: Inobvisa nyama, hove, huku uye zvigadzirwa zvemukaka asi inobvumira mazai.
• Kudya kwepascetarian: Inobvisa nyama nehuku asi inobvumira hove uye dzimwe nguva mazai uye zvigadzirwa zvemukaka.
• Kudya kwevegan: Inobvisa nyama, hove, huku, mazai uye zvigadzirwa zvemukaka, pamwe nezvimwe zvigadzirwa zvinogadzirwa nemhuka, zvakadai seuchi.
• Flexitarian kudya: Chikafu chinonyanya kudyiwa nemidziyo chinosanganisira dzimwe nguva nyama, hove kana huku.

Vazhinji vanhu vanotevera chikafu chevasingadyari nyama, hove kana huku. Dzimwe misiyano dzinosanganisira kuiswa kana kusiiwa kwemazai, dairy uye zvimwe zvigadzirwa zvemhuka.

Hutano Kubatsirwa

Kudya kwezvirimwa kunosanganisirwa neakawanda ehutano mabhenefiti.

Muchokwadi, ongororo dzinoratidza kuti varimi vanowanzo kuve nemhando yepamusoro yekudya kupfuura vanodya nyama uye kudya kwakanyanya kwezvakakosha zvinovaka muviri senge fiber, vhitamini C, vhitamini E uye magnesium (,).

Kudya kwezvirimwa kunogona kupa mamwe marongero ehutano zvakare.

Dai Kuvandudza Kurema Kwehuremu

Kuchinjira kuchikafu chemuriwo inogona kunge iri zano rinoshanda kana iwe uri kutsvaga kudzikisa huremu.

Muchokwadi, kumwe kuongorora kweongororo gumi nembiri kwakaratidza kuti varimi, paavhareji, vakawana mamwe mapaundi e4,5 (2 kg) ekuremerwa uremu kweanopfuura mavhiki gumi nesere kupfuura vasiri vezvinomera ().

Saizvozvowo, kudzidza kwemwedzi mitanhatu muvanhu makumi manomwe nevatatu vane chirwere cheshuga chechipiri chakaratidza kuti kudya kwemiriwo kwaive zvakapetwa zvakapetwa kaviri senzira yekudzora huremu hwemuviri pane kudya kwakaderera-koriori ().

Uyezve, ongororo mune vanhu vakuru vangangosvika makumi matanhatu neshanu yakaratidza kuti varimi vanodyara vanowanzove nemuviri mashoma index (BMI) pane omnivores - BMI iri chiyero chemafuta emuviri zvichibva pakukwirira nekurema ().

Dai Kuderedza Kanzera Njodzi

Kumwe kutsvagurudza kunoratidza kuti chikafu chemuriwo chinogona kubatanidzwa nenjodzi yakaderera yekenza - kusanganisira iya yemuzamu, colon, rectum nedumbu (,,).

Nekudaro, iko kutsvagisa kwazvino kunogumira kuzvidzidzo zvekutarisa, izvo zvisingakwanise kuratidza hukama-uye-chiitiko hukama. Ramba uchifunga kuti zvimwe zvidzidzo zvakaburitsa zvisingaenderane nezvakawanikwa (,).

Naizvozvo, kumwe kutsvagurudza kunodiwa kuti unzwisise kuti kusadya nyama kunogona kukanganisa njodzi yekenza.

Dai Kudzikamisa Ropa Shuga

Ongororo dzinoverengeka dzinoratidza kuti kudya kwezvirimwa kunogona kubatsira kuchengetedza hutano hweshuga yeropa.

Semuenzaniso, kumwe kuongororwa kweongororo nhanhatu kwakabatanidza kudyiwa kwemashuga mukuvandudza shuga yeshuga mune vanhu vane mhando 2 chirwere cheshuga ().

Kudya kwezvirimwa kunogonawo kudzivirira chirwere cheshuga nekusimbisa huwandu hweshuga yeropa munguva refu.

Sekureva kweimwe ongororo muvanhu 2,918, kuchinja kubva kune asiri-wemuriwo kuenda kuchikafu chemuriwo kwakabatana ne53% yakadzora njodzi yeshuga kupfuura avhareji yemakore mashanu ().

Inosimudzira Hutano Hwemwoyo

Kudya kwezvirimwa kunoderedza huwandu hwehosha yemwoyo njodzi dzekubatsira kuchengetedza moyo wako kugwinya uye kusimba.

Imwe ongororo mune vanhu makumi manomwe nevatanhatu yakasunga chikafu chevabheri kumatanho epasi e triglycerides, yakazara cholesterol uye "yakaipa" LDL cholesterol - zvese izvi zvikonzereso zvehosha yemwoyo kana yakasimudzwa ().

Saizvozvowo, kumwe kuongorora kwechangobva kuitika muvanhu zana negumi neviri vakawana kuti kudya kwemiriwo kushoma-koriori kwainyanya kushanda pakuderedza "yakaipa" LDL cholesterol pane chikafu cheMediterranean ().

Kumwe kutsvagurudza kunoratidza kuti kudya zvinomera kungangobatanidzwa neakaderera BP. Kuwedzera kweropa kweropa ndiyo imwe njodzi yakakosha yechirwere chemoyo (,).

Havasi ivo chete varimi vemidziyo vanowanzove neakakwira kudya kweakakosha makemikari anoverengeka, asi kudyara nyama kwave kuchisanganiswa nekudzikira uremu, yakaderedzwa kenza njodzi, yakavandudzwa shuga yeropa uye hutano hwakanaka hwemwoyo.

Zvinogona Kuderera

Kudya kwemuriwo kwakakomberedzwa kunogona kuve kwakanaka uye kunovaka muviri.

Nekudaro, zvinogona zvakare kuwedzera njodzi yako yekumwe kushomeka kwehutano.

Nyama, huku nehove zvinopa huwandu hwakanaka hweprotein uye omega-3 fatty acids, pamwe ne micronutrients senge zinc, selenium, iron uye vhitamini B12 ().

Zvimwe zvinogadzirwa zvemhuka zvakaita semukaka nemazai zvine zvakare calcium yakawanda, vhitamini D uye B mavitamini (,).

Kana uchicheka nyama kana zvimwe zvigadzirwa zvemhuka kubva kuchikafu chako, zvakakosha kuti uve nechokwadi chekuti uri kuwana izvi zvakakosha zvinovaka muviri kubva kune zvimwe zviwanikwa.

Zvidzidzo zvinoratidza kuti varimi vari pangozi yakakura yeprotein, calcium, iron, iodine uye vhitamini B12 kushomeka (,,,).

Kushomeka kwehutano mune izvi zvakakosha micronutrients kunogona kutungamira kune zviratidzo sekuneta, kushaya simba, kupererwa neropa, kurasikirwa kwepfupa uye nenyaya yehutachiona (,,,).

Kusanganisira michero yakasiyana-siyana, miriwo, zviyo zvakakwana, mapuroteni sosi uye chikafu chakakomberedzwa inzira iri nyore yekuona kuti uri kuwana chikafu chakakodzera.

MaMultivitamini uye ekuwedzera ndeimwe sarudzo yekukurumidza kubhidha yako yekudyira uye kutsiva izvo zvinogona kushomeka.

Kucheka nyama uye zvigadzirwa zvemhuka zvinogona kuwedzera njodzi yekushomeka kwehutano. Kudya kwakaringana - pamwe pamwe nezvokuwedzera - kunogona kubatsira kudzivirira kushomeka.

Zvekudya Kudya

Kudya kwemiriwo kunofanirwa kusanganisira musanganiswa wakasiyana wemichero, miriwo, zviyo, mafuta ane hutano uye mapuroteni.

Kutsiva protein yakapihwa nenyama mukudya kwako, sanganisira mapuroteni-akapfuma ezvirimwa zvekudya semiti nzungu, mhodzi, bhinzi, tempeh, tofu uye seitan.

Kana iwe ukatevera iyo lacto-ovo-yemidziyo chikafu, mazai nemukaka zvinogona zvakare kusimudzira yako mapuroteni kudya.

Kudya zvinovaka muviri-zvine kudya kwakazara kunge michero, miriwo uye zviyo zvakakwana zvinopa huwandu hwakakosha hwevhitamini nemaminerari ekuzadza chero maburi ezvekudya mukudya kwako.

Zvikafu zvishoma zvine hutano zvekudya pane zvinodyiwa zvezvinomera ndeizvi:

• Zvibereko: Maapuro, mabhanana, michero, maorenji, mavise, mapeya, mapichisi
• Muriwo: Mashizha mashizha, asparagus, broccoli, madomasi, karoti
• Zviyo: Quinoa, bhari, buckwheat, mupunga, oats
• Mbesa: Nyemba, bhinzi, pizi, nhokwe.
• Nuts: Maamondi, walnuts, makashews, chestnuts
• Mbeu: Flaxseeds, chia uye hemp mhodzi
• Mafuta ane hutano: Kokonati mafuta, maorivhi, makotapeya
• Mapuroteni: Tempeh, tofu, seitan, natto, mbiriso inovaka muviri, spirulina, mazai, zvigadzirwa zvemukaka

Kudya kwakanaka kwemuriwo kunosanganisira zvakasiyana-siyana zvekudya zvinovaka muviri semichero, miriwo, zviyo, mafuta ane hutano uye mapuroteni anodyara.

Zvikafu zvekudzivirira

Kune misiyano mizhinji yekusadya nyama, imwe neimwe iine zvirambidzo zvakasiyana.

Lacto-ovo vegetarianism, iyo yakajairika mhando yekudya yemuriwo, inosanganisira kubvisa nyama dzese, huku nehove.

Dzimwe mhando dzevanodya nyama vanogona zvakare kudzivirira chikafu chakafanana nemazai nemukaka.

Kudya kwevegan ndiyo inonyanya kudzvinyirira vezvinodyiwa nekuti inodzivira nyama, huku, hove, mazai, mukaka uye chero zvigadzirwa zvemhuka.

Zvichienderana nezvamunoda uye nezvamunofarira, munogona kudzivirira chikafu chinotevera pane chikafu chemuriwo:

• Nyama: Nzombe, nyama yemombe uye nyama yenguruve
• Yehuku: Chicken uye turkey
• Hove uye shellfish: Kurambidzwa uku hakushande kune vepescetarians.
• Nyama-yakavakirwa zvigadzirwa: Gelatin, mafuta enguruve, carmine, isinglass, oleic acid uye suet
• Mazai: Ichi chibvumirano chinoshanda kune vegans uye lacto-zvinomera.
• Zvigadzirwa zvemukaka: Uku kurambidzwa pamukaka, yogati uye chizi zvinoshanda kune vegans uye ovo-zvinomera.
• Zvimwe zvigadzirwa zvemhuka: Vegans vanogona kusarudza kudzivirira huchi, wakisi uye mukume.

Vazhinji varimi vanodzivisa nyama, huku uye hove. Kumwe kusiyanisa kwekudya miriwo kunogona kudzora mazai, dairy uye zvimwe zvigadzirwa zvemhuka.

Muenzaniso Kudya Chirongwa

Kuti ubatsire kuti utange, heino vhiki-imwechete yekuenzanisira chirongwa chekudya cheiyo lacto-ovo-yemidziyo yekudya.

Muvhuro

• Kudya kwemangwanani: Oatmeal ine michero uye flaxseeds
• Kwekudya kwemasikati: Yakabikwa veggie uye hummus kuputira neinotapira mbatatisi fries
• Kudya kwemanheru: Tofu banh mi sangweji ine kakachekwa slaw

Chipiri

• Kudya kwemangwanani: Mazai akatsemurwa nematomatisi, gariki uye howa
• Kwekudya kwemasikati: Zucchini zvikepe zvakazara nemavheji uye feta nemadomasi muto
• Kudya kwemanheru: Chickpea curry ine basmati mupunga

Chitatu

• Kudya kwemangwanani: Yechi yoghurt ine chia mbeu nemabriji
• Kwekudya kwemasikati: Farro saladi nematomatisi, cucumber uye feta nespices ye lentil soup
• Kudya kwemanheru: Shiraplant parmesan ine parutivi saladhi

China

• Kudya kwemangwanani: Tofu kupokana nesauteed mhiripiri, hanyanisi nesipinashi
• Kwekudya kwemasikati: Burrito ndiro ine brown mupunga, bhinzi, avocado, salsa uye veggies
• Kudya kwemanheru: Muriwo paella ine parutivi saladhi

Chishanu

• Kudya kwemangwanani: Yese-gorosi mbiriso neavocado uye mbiriso yekudya
• Kwekudya kwemasikati: Marinated tofu pita muhomwe ne Greek saladi
• Kudya kwemanheru: Quinoa-nhema-bhinzi nyama yemabheji ine zucchini noodles

Mugovera

• Kudya kwemangwanani: Smoothie yekare, michero, mabhanana, nati ruomba uye mukaka weamondi
• Kwekudya kwemasikati: Tsvuku lentil veggie burger neavocado saladi
• Kudya kwemanheru: Chingwa chakateurwa neakakangwa miriwo miriwo uye pesto

Svondo

• Kudya kwemangwanani: Kale uye mbatata hashi
• Kwekudya kwemasikati: Bhero mhiripiri yakakomberedzwa netempeh ine zucchini fritters
• Kudya kwemanheru: Nhema bhinzi tacos pamwe nekoliflower mupunga

Pamusoro pane muyenzaniso menyu yeiyo vhiki imwe pane lacto-ovo-yemidziyo chikafu chingaite senge. Urongwa uhu hunogona kugadziridzwa kune mamwe masitayera ehutachiona zvakare.

Icho Chinokosha

Vazhinji varimi vanodzivirira nyama, huku nehove, asi vamwewo vanodzora mazai, mukaka uye zvimwe zvigadzirwa zvemhuka.

Kudya kwemuriwo kune mwero nezvikafu zvinovaka muviri senge zvigadzirwa, zviyo, mafuta ane hutano uye mapuroteni-anodyarwa anogona kupa mabhenefiti akati wandei, asi zvinogona kuwedzera njodzi yako yekushomeka kwehutano kana zvisina kurongwa zvakanaka.

Ive neshuwa yekunyatso tarisa kune mashoma akakosha zvinovaka muviri uye tenderedza chikafu chako nemhando dzakasiyana dzehutano hwakakwana chikafu. Nenzira iyoyo, iwe unozonakidzwa nezvakanaka zvekudya miriwo uchideredza mhedzisiro.