Maitiro Ekudzora uremu pane Vegetarian Kudya

Zvemukati

• Chii chinonzi kudya kwemiriwo?
• Zvipingamupinyi pakurasikirwa nehuremu pane chikafu chemuriwo
• Kudya zvikamu zvakakura uye zvisina kukwana mapuroteni
• Kudya zvakawandisa zvakagadziridzwa carbs
• Kukunda chikafu chine hupfumi
• Tichifunga nezvezvakanyanya kugadzirwa zvekudya zvemuriwo
• Matipi ekudzora huremu pane chikafu chemuriwo
• Vegetarian chikafu chinobatsira kurasikirwa uremu
• Chikafu chekudzivirira pane chikafu chemidziyo yekudzora uremu
• Muenzaniso chirongwa chekudya chemidziyo chekureruka uremu
• Zuva 1
• Zuva 2
• Zuva 3
• Zuva 4
• Zuva 5
• Chinokosha

Vegetarianism yakawedzera kukurumbira mumakore apfuura.

Kudya uku kwakabatana nenjodzi yakaderera yezvirwere zvisingaperi uye inogona kubatsira kuonda ().

Nekudaro, iwe unogona kukuwana kwakaoma kurasikirwa nehuremu pane chikafu chemuriwo - kunyanya kana iwe uchidya zvakawandisa zvakaomeswa carbs kana zvakanyanya zvakagadziriswa chikafu.

Ichi chinyorwa chinotsanangura maitiro ekudzora huremu pane chikafu chemuriwo.

Chii chinonzi kudya kwemiriwo?

Kudya kwezvirimwa hakubatanidzi nyama, hove uye huku.

Vamwe vanhu vanogona kutevera chikafu ichi nekuda kwezvitendero kana zvikonzero zvehunhu, nepo vamwe vachikweverwa kune ayo anogona kubatsira hutano.

Mhando huru dzezvikafu zvezvinomera ndeizvi:

• Lacto-ovo-zvinomera: inobvumira mazai nemukaka asi kusanganisa nyama, hove, uye huku
• Lacto-zvinomera: inobvumira dairy asi haibatanidze mazai, nyama, hove, uye huku
• Ovo-zvinomera: inobvumira mazai asi haisanganisi mukaka, nyama, hove, uye huku
• Vegan: haibatanidze zvigadzirwa zvese zvemhuka, kusanganisira huchi, mukaka, nemazai

Zvimwe zvinodyarwa-zvinodyiwa mapatani anosanganisira anoshanduka (ayo anosanganisira zvimwe zvekudya zvemhuka asi zvinonyanya kudyiwa) uye pescatarian (iyo inosanganisira hove asi kwete nyama) kudya.

Kudya kwezvirimwa kunowanzo tarisa pamichero, miriwo, zviyo zvese, nyemba, nzungu, uye mhodzi. Izvi zvekudya zvine hupfumi mu fiber, micronutrients, uye zvinobatsira zvinomera zvemiti, uye zvinowanzove zvakaderera mumakoriyori, mafuta, uye mapuroteni kupfuura zvekudya zvemhuka.

Sezvo chikafu ichi chichisimbisa chikafu chine hupfumi, chakabatanidzwa nenjodzi yakadzikira yehosha yemoyo, mamwe magomarara, chirwere cheshuga, neBP (,,,).

Zvakare, ongororo dzinoratidza kuti kutevera kudya kwemuriwo kunogona kuva nzira inoshanda yekudzikisa huremu (,).

Nekudaro, iyo bhenefiti yekudyara zvinomera zvakanyanya zvinoenderana nemhando dzechikafu chaunodya uye yako yakazara tsika yekudya.

Kunyanyisa kudya kana kusarudza zvakawandisa zvakagadziriswa chikafu kuchapa mashoma mabhenefiti pane chikafu chinovakirwa pane chisina kutsanangurwa, chikafu chese chirimwa - uye chinogona kunge chiine zvakaderera zvakati wandei.

Kudya kwemidziyo kusanganisa nyama, hove, uye huku uye zvakanyanya zvinotarisa pane zvekudya zvemiti. Yakave yakabatanidzwa nekudzikira uremu uye nenjodzi yakadzikira yezvirwere zvisingaperi, asi mabhenefiti aya anoenderana nezvikafu zvaunodya.

Zvipingamupinyi pakurasikirwa nehuremu pane chikafu chemuriwo

Nepo kusadya nyama kungaratidzika senzira inoshanda yekuburitsa huremu hwakawandisa, zvinhu zvinoverengeka zvinogona kudzivirira izvi kuti zviitike.

Kudya zvikamu zvakakura uye zvisina kukwana mapuroteni

Kudya macalorie akawanda kupfuura iwe zvaunoda kunogona kukonzera kuwedzera uremu.

Kunyangwe iwe uchizadza chikafu chine hutano pane chikafu chemuriwo, unogona kunge uri kuzvibatsira kuzvikamu zvakakura pane zvinodikanwa.

Izvi zvinonyanya kuitika kana iwe ukakwenenzvera nezve protein protein.

Mapuroteni anokwanisa kuwedzera kuzara nekudzikira kwemazinga e ghrelin, mahormone anodzora nzara, ayo anogona kudzikisa koriori yako yakawanda uye kuwedzera uremu (,,).

Kana ukasadya mapuroteni akakwana, unogona kudya chikafu chakawanda kuti unzwe kuzara - uchidzivirira huremu hwako hwekuedza.

Kunyange mapuroteni ako achida anogona kusangana zvirinani pane kudya kwemuriwo, unogona kusangana nematambudziko pakutanga paunobvisa nyama kubva pane chako chikafu.

Kudya zvakawandisa zvakagadziridzwa carbs

Chikafu chakakwira mumakora akacheneswa, senge chingwa, pizza, uye pasita, zvinogona kuve nyore kudya zvakanyanya pane kudya kwemiriwo.

Iwo anowanikwa zvakanyanya uye dzimwe nguva anogona kunge ari iwo ega miriwo sarudzo mumaresitorendi kana kuungana.

Zvikafu zvakapfuma muma carbs akacheneswa zvinowanzo kushaya fiber uye hazvidzivise nzara zvakanyanya seyakazara-zviyo, yakaoma carbs. Nekuda kweizvozvo, ivo vanogona kukuremedza iwe pasi neakawandisa macalorie ().

Uyezve, zvimwe zvidzidzo zvinoratidza kuti yakanatswa carbs inokonzeresa kuburitswa kweinowedzera insulin, hormone inodzora shuga yeropa. Izvi zvinogona zvakare kubatsira mukuwedzera huremu (,).

Asi izvo, kumwe kuongorora kwakabatanidza vanhu vakuru vangangoita mazana mashanu ezviuru vakaona hukama hwakasimba pakati penzvimbo dzakakwira dzeinsulini mushure mekudya kwecarb uye muhombe body index (BMI) ().

Kukunda chikafu chine hupfumi

Paunenge uchichinjira kune chikafu chemidziyo, unogona kuwedzera zvakanyanya kudya kwako kwemafuta ane mafuta emiti.

Kudya kwemuriwo kazhinji kunosanganisira nzungu, mhodzi, mabutiro emiti, makotapeya, kana coconut. Kunyange chikafu ichi chiine hutano husingaite uye chichizadza, chinopawo macalorie mapfumbamwe pagiramu - zvichienzaniswa nemakirori mana pagiramu remapurotini uye macarbs.

Semuenzaniso, 2 mashupuni (32 magiramu) epeanut butter anotakura anokwana 191 macalorie, 148 ayo anobva kumafuta ().

Uyezve, vanhu vazhinji vanodya zvinopfuura izvo zvinokurudzirwa saizi yekushandira yenzungu mabutiri uye mamwe mafuta ane hutano.

Tichifunga nezvezvakanyanya kugadzirwa zvekudya zvemuriwo

Kana iwe uchivimba nezvakawanda zvakagadziriswa zvekudya sechikamu chekudya kwemuriwo, unogona kunge uine nguva yakaoma yekudzikisa huremu.

Zvigadzirwa zvisingaverengeke zvine hunyanzvi hwezvirimwa asi zvichiri kungoisa zvisina basa zvinowedzerwa uye zvimwe zvisina hutano zvigadzirwa. Mienzaniso inosanganisira veggie burgers, nyama inotsiva, chikafu chefriji, zvinhu zvakabikwa, zvakapetwa zvakapetwa, uye vegan chizi.

Idzi chikafu chinowanzo rongedzwa kwete chete ne sodium, makemikari akagadzirwa zvakanyanya, makemikari ekuchengetedza, uye emavara emagetsi asiwo macalorie uye neshuga yakawedzerwa.

Nekuda kweizvozvo, ivo vanogona kuparira kuwedzera uremu kana vakadyiwa zvakawandisa.

Muchokwadi, wongororo yakabatanidza kunwiwa kweiyo yakasarudzika-yakagadziriswa chikafu kune yakawedzera njodzi yekufutisa, pamwe neakakwira LDL (yakaipa) cholesterol uye kuwedzerwa kweropa ().

Zvimwe zvipingamupinyi zvekudzikisa huremu pane kudya kwemuriwo zvinosanganisira kusadya mapuroteni akakwana uye kuvimba zvakanyanya pamafuta akacheneswa, chikafu chine macalorie, uye zvinhu zvakagadziriswa zvakanyanya.

Matipi ekudzora huremu pane chikafu chemuriwo

Maitiro akati wandei anogona kubatsira kusimudzira uremu pane chikafu chekudya, kusanganisira:

• Kuzadza hafu yeplate yako nemiriwo isina starchy. Kusarudza veguru-fiber veggies, senge broccoli, cauliflower, zucchini, mashizha ane mashizha, uye howa, zvinogona kukubatsira kuti ugare uzere uye udzikise kudya kwekoriori.
• Kupinza mapuroteni pakudya kwese uye tudyo. Zvikafu zvine mapuroteni ezvirimwa zvinosanganisira bhinzi, nzungu, mhodzi, nyemba, mazai, zvigadzirwa zvemukaka, uye chikafu chesoya (senge tempeh, tofu, uye edamame).
• Kusarudza carbs yakaoma. Izvi zvekuzadza-kukurudzira chikafu chinosanganisira zviyo zvakakwana, miriwo ine sitachi, michero, uye nyemba.
• Kuona zvikamu zvako zveakakwira-koriori chikafu. Pair nzungu, mhodzi, uye mafuta ane hutano nezvakaderera-macalorie chikafu kuitira kuti usanyanya kudya.
• Kudya zvakanyanya chikafu chizere. Zvikafu zvisina kugadzirwa, zvakadai semichero yakazara nemiriwo, hazvina zvigadzirwa zvisina basa.
• Kugumira chikafu chakakwenenzverwa zvakanyanya. Dzivisa dzimwe nzira dzenyama, chikafu chakaomeswa nechando, uye zvimwe zvekudya zvakagadziriswa zvakanyanya, sezvo zvingangoita zvinowedzera zvisina hutano, munyu wakawanda, uye shuga yakawedzerwa.

Kudya kwakaringana kwemuriwo kunosimbisa chikafu chese chirimwa uye miganho yakanatswa carbs uye zvigadzirwa zvakagadziriswa zvakanyanya zvinogona kukubatsira iwe kurasikirwa uremu.

Zvakangodaro, usakanganwa nezvevamwe vanokosha mukudzikisa uremu, senge kurara kwakakodzera, hydration, uye kurovedza muviri.

Kusanganisira mapuroteni pakudya kwese, kudya chikafu chizere, uye kubvisa zvinhu zvakagadziriswa zvakanyanya ingori mashoma ehunyanzvi hwaunogona kushandisa kudzikisa huremu pane kudya kwemuriwo.

Vegetarian chikafu chinobatsira kurasikirwa uremu

Kuti usimbise kuonda, sarudza chikafu chemuriwo chakazara mune zvese, zvekudya zvemiti zvishoma.

Zvichienderana neyako regimen, unogona zvakare kuisa dairy kana mazai.

Vegetarian chikafu chinogona kubatsira kurasikirwa uremu chinosanganisira:

• Asina-starchy miriwo: broccoli, bhero mhiripiri, koliflower, zucchini, howa, madomasi, biringanya, karoti, celery, uye cucumber
• Starchy miriwo: pizi, mbatatisi, chibage, uye squash yechando
• Zvibereko: michero, maranjisi, maapuro, mabhanana, mazambiringa, maranjisi, kiwi, uye mango
• Mbeu dzese: quinoa, mupunga wakasviba, farro, mapira, bhari, uye bulgur gorosi
• Nyemba uye nyemba: nyemba, bhinzi nhema, bhinzi dzepinto, uye bhinzi yeitsvo
• Nuts uye mbeu: maamondi, walnuts, pistachios, cashews, sunflower mbeu, chia mbeu, uye nati butters
• Mapuroteni akazorora: bhinzi, nyemba, nzungu, mhodzi, nati mabutiri, mazai, yogati yechiGreek, mukaka, uye zvigadzirwa zve soy zvakadai tofu, tempeh, uye edamame
• Mafuta ane hutano: avocado, mafuta omuorivhi, coconut, nzungu, mhodzi, mabutiri emuti, uye chizi
• Mvura uye zvimwe zvinwiwa zvine utano: seltzer yakasarudzika yakasvibira, michero-inosanganisa mvura, uye kofi yakajeka kana tii

Kudya miriwo yakasiyana-siyana isina starchy, zviyo zvese, nyemba, nzungu, uye mhodzi zvinogona kukubatsira kuti uderedze huremu pane kudya kwemuriwo.

Chikafu chekudzivirira pane chikafu chemidziyo yekudzora uremu

Kunyange chikafu chekudyara chakawanda zvine hutano, zvakanyanya kugadzirwa zvekudya zvemuriwo zvinowanzove zvishoma kudaro.

Iwe unofanirwa kudzikamisa kana kudzivisa zvinotevera chikafu kana iwe uchitevera chikafu chemuriwo chekuderedza uremu:

• Zvakanyanya kugadzirwa kwezvirimwa miriwo: veggie burger, kutsiva nyama, chikafu chefriji, madhiri akaomeswa nechando, uye zvekuteedzera zvigadzirwa zvemukaka
• Yakanatswa carbs: chingwa chena, chena pasita, bagels, uye crackers
• Zvokudya zvine shuga uye zvinwiwa: zviwitsi, makuki, mafekeji, shuga yematafura, masoda, majusi emichero, zvinwiwa zvine simba, uye tii inotapira

Uye zvakare, edza kudzivirira zvimwe-zvakakura zvikamu zvechero chikafu - kunyanya izvo zvine shuga yakawanda uye macalorie.

Kana iwe uri kutsvaga kudzikisa huremu pane chikafu chemuriwo, iwe unofanirwa kuregedza kubva pane zvakagadziriswa zvigadzirwa, yakanatswa carbs, uye zvinwiwa zvine shuga.

Muenzaniso chirongwa chekudya chemidziyo chekureruka uremu

Ichi chirongwa chemazuva mashanu-chikafu chinopa mashoma mazano kune chikafu chemidziyo yekudzora uremu.

Zuva 1

• Kudya kwemangwanani: simbi-cheka oats nemaapuro, nzungu ruomba, uye sinamoni
• Kwekudya kwemasikati: saradhi ine magidhi, mazai akaomeswa, avocado, madomasi, uye bharisamu vinaigrette
• Kudya kwemanheru: muto-bhinzi muto nedhora reGreek yogati, chingwa chezviyo chakazara, uye saradhi yepadivi
• Snack: maamondi uye chokoreti yakasviba

Zuva 2

• Kudya kwemangwanani: mazai akatswanya ne broccoli uye cheddar, pamwe nedivi remabriji
• Kwekudya kwemasikati: burrito mbiya ine mupunga wakasviba, pinto bhinzi, tomato, hanyanisi, uye avocado
• Kudya kwemanheru: zucchini noodles ane marinara, mbeu yezuva, uye chena bhinzi
• Snack: tambo chizi kana orenji

Zuva 3

• Kudya kwemangwanani: pachena Greek yogati neinanazi, shredded coconut, uye walnuts
• Kwekudya kwemasikati: lentile soup, pepper yakatemwa mhiripiri, uye guacamole
• Kudya kwemanheru: eggplant Parmesan yakashanda pamusoro pese-yezviyo pasita uye bhinzi yegirini
• Snack: iyo yakazara-zviyo granola bar kana ma berries

Zuva 4

• Kudya kwemangwanani: Smoothie mbiya inogadzirwa nemukaka wemaarumondi usina kutapira, sipinashi, mhodzi hemp, mabriji echando, uye bhanana
• Kwekudya kwemasikati: yai saladhi pane yakazara-zviyo chingwa nema strawberries, karoti, uye hummus
• Kudya kwemanheru: simbisa-fry ne tofu, karoti, broccoli, mupunga wakasviba, soy muto, uye uchi
• Snack: mango yakaoma uye mapistachios

Zuva 5

• Kudya kwemangwanani: mazai maviri uye chidimbu chimwe chechigutsa chezviyo chakazara neavocado, pamwe nedivi remazambiringa
• Kwekudya kwemasikati: saradhi ine kare, pecans, cranberries dzakaomeswa, mbudzi chizi, uye edamame
• Kudya kwemanheru: yakagadzirirwa chickpea patties padivi yakamisikidzwa howa uye mbatatisi yakabikwa
• Snack: yakajeka yogreek yoghurt nema cherries

Idzi idyo yekudya uye yekudyira mazano anogona kukubatsira kuti utange nevezvirimwa kudya kwehuremu.

Chinokosha

Kudya kwemuriwo kunotarisa kune chikafu chemiti chikafu kunogona kukubatsira kuti uderedze huremu.

Nekudaro, zvakakosha kuti udye mapuroteni akakwana uchidzora zvikamu zvako uye kudya kwezvakanaka-zvine macalorie, carbs yakanatswa, uye zvinhu zvakagadziriswa zvakanyanya.

Ramba uchifunga kuti hazvisi zvese zvekudya zvemuriwo zvine hutano.