Tsvaga kuti ndezvipi zvakanakira nekuipira kuve Vezvinomera
Zvemukati
- Ovolactovegetarians
- Yakasimba miriwo
- Veganism
- Crudivores
- Kudya-michero
- Chikafu icho musadya haufanirwe kudya
Nekuti yakapfuma mufaera, zviyo, michero nemiriwo, chikafu chemuriwo chine zvazvakanakira sekuderedza njodzi yehosha yemoyo, gomarara uye kubatsira kudzora huremu uye kufamba kwematumbo, kuwedzera mukuchengetedza hupenyu hwemhuka
Nekudaro, sekungofanana chero kudya, kana kudya kwacho kusingaitwe zvakanaka kana kuchinge kwarambidzwa zvakanyanya mumhando dzakasiyana dzechikafu, hupenyu hwevanhu vasina kudya hunogona kuunza zvinokuvadza zvakaita sekuwedzera njodzi yematambudziko akadai seanemia, osteoporosis uye kupatira.
Pazasi pane ese misiyano uye zvakanakira nekukanganisa kwemhando yega yega yezvinomera.
Ovolactovegetarians
Mune rudzi urwu rwekudya, mhando dzese dzenyama, hove, hove dzegungwa nemidziyo yavo, senge hamburger, ham, sausage uye soseji vanobviswa mukudya. Nekudaro, mazai, mukaka uye zvigadzirwa zvemukaka zvinotenderwa sekudya kwemhuka, kuwedzera chikafu chakasiyana, asi kune zvekare varimi vezvirimwa vanosarudza kudya mukaka chete kana zai chete mukudya.
| Kubatsirwa | Kukanganisa |
Kuderera mukushandiswa kwecholesterol; | Kurambidzwa kwekudyisa; |
| Yakadzikira kukanganisa kwezvakatipoteredza uye kusvibiswa; | Kupera kushandiswa kwesimbi yemhando yepamusoro; |
| Kuwedzera kunwa kweantioxidants. | --- |
Iyi ndiyo mhando yakapusa yekudyara miriwo yekutevera, nekuti inokutendera kuti utore zvakasiyana siyana zvekugadzirira zvekushandisa zvinoshandisa mukaka nemazai mune yekubheka. Ona muenzaniso menyu pano.
Yakasimba miriwo
Mune urwu rudzi rwechikafu, hapana chikafu chemhuka chakadyiwa, sehuchi, mazai, nyama, hove, mukaka uye zvigadzirwa zvacho.
| Kubatsirwa | Kukanganisa |
Kubviswa kwecholesterol kunwa kubva mukudya; | Kupera kwemukaka sosi yekalcium mune chikafu; |
| Kudzivirirwa uye kurwisa kushandiswa kwemhuka kugadzira chikafu. | Kurasikirwa kwemanyuko eB mavitamini akaomarara; |
| --- | Kurasikirwa kwemhando yepamusoro mapuroteni sosi mune chikafu. |
Mune urwu rudzi rwekusadya nyama, mukaka wemombe unotsiviwa neminyama yemiriwo, senge maamondi nemaarumondi, uye zai rinotsiviwa nezvinoburitsa mapuroteni emuriwo, akadai seya, nyemba uye bhinzi. Dzidza maitiro ekugadzira vegan chokoreti kumba.
Veganism
Kunze kwekusadya chero chikafu chine mhuka, vateveri veaya mararamire havashandise chero chinhu chinouya chaicho kubva kumhuka, senge shinda, dehwe nesiriki, uye havashandise zvipfeko zvakaedzwa pamhuka.
| Kubatsirwa | Kukanganisa |
Kubviswa kwecholesterol kunwa kubva mukudya; | Kupera kwemukaka sosi yekalcium mune chikafu; |
| Kudzivirirwa uye kurwisa kushandiswa kwemhuka kugadzira chikafu, zvigadzirwa uye zvigadzirwa zvevatengi. | Kurasikirwa kwemanyuko eB mavitamini akaomarara; |
| --- | Kurasikirwa kwemhando yepamusoro mapuroteni sosi mune chikafu. |
Kuti uzadzise mararamiro evegan, munhu anofanirwa kutarisisa zvigadzirwa zvemarudzi ese ezvigadzirwa, zvakadai semafuta ekuzora, zvipfeko, mbatya, shangu nezvimwewo.
Kuti unzwisise zvirinani, ona muenzaniso wezvinodyiwa zvemuriwo menyu uye uone kuti ndezvipi zvekudya zvemuriwo zvine mapuroteni mazhinji.
Crudivores
Ivo vanongodya chete mbishi chikafu, uye chete miriwo, michero, nzungu uye mbishi dzakasimwa tsanga dzinosanganisirwa mukudya.
| Kubatsirwa | Kukanganisa |
Kubviswa kwekudyiwa kwechikafu chakagadzirwa; | Kuderedzwa kwechikafu chakasiyana; |
| Kupera kwekushandisa kwezvikafu zvekuwedzera uye dhayi; | Kuwedzera njodzi yekuzvimbirwa; |
| Yakawedzera fiber yekushandisa. | Yakadzikira kutora mavitamini uye zvicherwa muura. |
Kukanganisa kwaro kukuru kuderedzwa kwehuwandu hwepuroteni yakadyiwa, sezvo bhinzi dzakadai bhinzi, soya, chibage nemapizi, mapuroteni makuru ekutanga emiti, akasarudzika kubva mukudya. Uye zvakare, chikafu chakasiyana chinogumira, izvo zvakare zvinokonzerwa nekuoma kwekutsvaga chikafu chitsva. Ona zvimwe zvakawanda uye semuenzaniso menyu yezvikafu izvi pano.
Kudya-michero
Ivo vanodyisa chete michero, nekudaro vachidzivirira zvese zvekudya zvemhuka kwakatangira, midzi uye nhungirwa. Hunhu hwayo hukuru ndewekuti mukuwedzera pakuramba kupa mukana mukubata uye kufa kwemhuka, ivo vanorambawo kutora chikamu mukufa kwezvirimwa.
| Kubatsirwa | Kukanganisa |
Kuchengetedzwa kwezvakatipoteredza, mhuka nemiti; | Kunonyanyisa kurambidzwa kwechikafu, zvichinetsa kutevedzera; |
| Kudya chete kwechisikigo chikafu, kudzivirira zvakagadziriswa; | Kurasikirwa kwekushandisa kwemhando yemapuroteni emuriwo; |
| Kuwedzera kunwa kweantioxidants, mavitamini uye mamineral. | Kurasikirwa kwevhithamini uye zvicherwa zviripo mumiriwo; |
| --- | Kupera kwekushandisa kwesimbi uye calcium. |
Sezvineiwo, urwu rudzi rwekudya kwemuriwo hunofanirwa kuperekedzwa nachiremba uye nyanzvi yezvokudya, sezvo kazhinji paine chikonzero chekushandisa zvekudya zvinowedzera zve iron, calcium uye vhitamini B12. Uye zvakare, zvakakosha kuti urangarire kuti vhitamini B12 yekuwedzera inofanirwa kudyiwa nemhando dzese dzevanodya nyama, sezvo vhitamini iyi isingawanikwe muzvikafu zvemavambo emiti. Dzidza Maitiro ekudzivirira kushayikwa kwezvinovaka muviri muVegetarian Diet.
Chikafu icho musadya haufanirwe kudya
Zvitsva Zvevatambi
Humbowo Hwokuti Kucheka Macalorie kunge Anopenga hakutore Iwe Muviri Waunoda