Kodi Flexitarian Diet ndi chiyani? Flexitarian Diet List

Zakudya zathanzi ndizofunikira kwambiri kuti munthu akhale ndi moyo wathanzi. Pali zosankha zambiri kwa iwo omwe akufuna kudya zakudya zopatsa thanzi. Chimodzi mwa izi, chakudya chosinthika, ndi njira yopatsa thanzi yomwe yadziwika posachedwa. 

Zakudya za Flexitarian zidapangidwa ndi katswiri wazakudya a Dawn Jackson Blatner kuti athandize anthu kusangalala ndi zabwino zazakudya zamasamba pomwe akudya nyama mopambanitsa.

Odya zamasamba amachepetsa kotheratu nyama, nsomba, mazira, mkaka, ndi zakudya zonse zanyama, pomwe odya nyama samadya nyama ndi zakudya zina zanyama. Omwe amadya zakudya zamasamba, kapena osadya zamasamba, ndi osiyana kwambiri ndi omwe amadya zamasamba kapena zamasamba chifukwa amadya zanyama. Ndipotu, ndi moyo wochuluka kuposa zakudya.

M'nkhaniyi, tiwona kuti zakudya zosinthika ndi chiyani komanso momwe zimakhalira ndi moyo wathanzi.

Kodi Flexitarian Diet ndi chiyani?

Chakudya cha Flexitarian ndi njira yosinthira kudya yophatikizidwa ndi zamasamba. Chakudyachi chimachepetsa zinthu zanyama monga nyama, nkhuku ndi nsomba, komanso zimapangitsa kuti zizidya nthawi ndi nthawi. Chakudyachi chimachokera ku zakudya zochokera ku zomera. mafuta abwinoAmapereka zakudya zokhala ndi mapuloteni, mphamvu ndi fiber. Anthu omwe amatsatira zakudya zosinthika nthawi zambiri amalowetsa mapuloteni a nyama ndi magwero a mapuloteni a zomera. Izi zimapereka chakudya chokwanira.

Kodi Zakudya za Flexitarian Zimakupangitsani Kuwonda?

Tanthauzo lenileni la "zosinthika ndi zamasamba," zakudya zosinthika makamaka zimakonda zakudya zamasamba pomwe zimalola kudya nyama ndi nsomba zam'madzi. Cholinga chachikulu chosinthira ku Flexitarian diet ndikuchepetsa kudya kwa nyama komanso kudya zakudya zambiri zamasamba. Izi zimatengedwa ngati njira yabwino yochepetsera thupi.

Zifukwa zomwe zakudya za Flexitarian ndizothandiza pakuchepetsa thupi ndi izi:

• Zakudya zochokera ku zomera nthawi zambiri zimakhala zotsika kwambiri komanso zimakhala ndi fiber. Izi zimawonjezera kumverera kwa kukhuta ndikukuthandizani kuti mudye pang'ono. 
• Nthawi yomweyo, zakudya izi zimaphatikizapo masamba ambiri, zipatso, nyemba ndipo amalimbikitsa kudya zakudya monga mbewu zonse. Zakudya zimenezi zimapatsa thupi mavitamini, mchere ndi zakudya zina zomwe zimafunikira.
• Zakudya za Flexitarian zimayang'ananso kudya mafuta abwino. Mafuta a masamba ndi athanzi kuposa mafuta okhuta ndipo amapereka mafuta omwe thupi limafunikira. Mafuta athanzi amathandiza kuyamwa kwa mavitamini osungunuka mafuta komanso kupereka mphamvu zomwe ndizofunikira kwa thupi.
• Kuonjezera apo, zakudya zosinthika zimathandiza kuchepetsa zotsatira zoipa za thanzi zomwe zimagwirizanitsidwa ndi kudya kwambiri kwa nyama. Kuchepetsa kudya nyama ndi nsomba kumachepetsa chiopsezo cha matenda monga matenda a mtima, shuga ndi kunenepa kwambiri.

Zakudya za Flexitarian zimakuthandizani kuti muchepetse thupi mwanjira yathanzi pokhapokha mutatsatiridwa mosamala komanso kudya zakudya zoyenera. Muyenera kulemeretsa zakudya zanu ndi zakudya zosiyanasiyana za zomera ndikukwaniritsa zosowa zanu zamapuloteni kuchokera kuzinthu zina monga nyemba, mbewu, mbewu ndi mkaka. Muyeneranso kuyang'anitsitsa zakudya zanu nthawi zonse, fufuzani kulemera kwa thupi lanu ndikusintha ngati kuli kofunikira.

Flexitarian Diet List

Tsopano tipereka mndandanda wa zakudya zosinthika kwa iwo omwe akufuna kutsatira zakudya izi.

kadzutsa

• Mutha kuwonjezera nthochi zodulidwa, ma almond ndi sinamoni ku theka la galasi la oatmeal.
• Mukhoza kuziziritsa powonjezera mtedza ndi uchi ku supuni ziwiri za yoghurt.
• Mutha kukonza sangweji yathanzi powonjezera tchizi, phwetekere ndi nkhaka pagawo la mkate wathunthu watirigu.

Chakudya chamadzulo

• Mukhoza kuphika msuzi wopatsa thanzi pogwiritsa ntchito mphodza, anyezi, kaloti ndi tomato.
• Mutha kukhala ndi chakudya chamasana chokhutiritsa powonjezera madzi a mandimu, mafuta a azitona ndi zonunkhira ku saladi ya chickpea.
• Mutha kupanga chakudya chabwino kwambiri powonjezera masamba ku pilaf yokonzedwa ndi mpunga wa tirigu wonse.

zokhwasula-khwasula

• Mukhoza kupanga smoothie yotsitsimula mwa kusakaniza sipinachi, blueberries, kagawo kakang'ono ka nthochi ndi kapu ya mkaka mu blender.
• Zipatso zouma monga walnuts, amondi ndi zoumba zitha kukondedwa ngati chakudya chopatsa thanzi.

Chakudya chamadzulo

• Ngati mukufuna kudya nyama kangapo pa sabata, mutha kusankha nkhuku yokazinga. Mukhoza kutumikira ndi masamba okazinga kapena saladi.
• Mukhoza kukonzekera mbale yokoma ya masamba pophika bowa ndi mafuta a azitona.
• Mutha kupanga chakudya chamadzulo chokhutiritsa powonjezera masamba ku pasitala wathunthu wa tirigu.

Maphikidwe

• Mutha kupanga mchere wina wathanzi pophatikiza zipatso zazing'ono zodulidwa.
• Mukhoza kuyesa keke yopepuka yokonzedwa ndi yoghuti, mabisiketi a tirigu ndi zipatso.

Flexitarian Diet 1-Sabata Lamlungu Menyu

Tifotokozereni momwe tingagwiritsire ntchito zakudya zosinthika pogawana nawo mndandanda wazakudya kwa sabata kuti zikuwongolereni mukamagwiritsa ntchito zakudyazi.

Lolemba

• Chakudya cham'mawa: Ufa, mtedza, zipatso ndi mkaka wa amondi.
• Chakudya cham'mawa: mtedza wambiri komanso zipatso zanyengo.
• Chakudya chamasana: Saladi ya masamba a Chickpea ndi mkate wa tirigu.
• Chakudya: kaloti ndi hummus.
• Chakudya chamadzulo: nyemba za impso, mpunga ndi saladi yobiriwira.

Lachiwiri

• Chakudya cham'mawa: Banana smoothie (mkaka wa amondi, nthochi, oatmeal ndi batala wa mtedza).
• Chakudya: Ma amondi odzaza dzanja ndi zipatso zanyengo.
• Chakudya chamasana: Msuzi wa mphodza ndi bulgur pilaf ndi sipinachi.
• Chakudya: Prunes ndi walnuts.
• Chakudya chamadzulo: Mpunga ndi masamba ndi mpunga wabulauni.

Lachitatu

• Chakudya cham'mawa: phala, mkaka wa amondi, zipatso zatsopano ndi nthanga za chia.
• Chakudya: Mtedza wodzaza manja ndi zipatso zanyengo.
• Chakudya chamasana: Sandwichi ndi saladi yophikidwa ndi mkate wa tirigu.
• Chakudya: Ma apricots owuma ndi amondi.
• Chakudya chamadzulo: Saladi ya Quinoa yokonzedwa ndi masamba osiyanasiyana

Lachinayi

• Chakudya cham'mawa: Chotupitsa cha Avocado, tomato ndi arugula.
• Chakudya cham'mawa: mtedza wambiri komanso zipatso zanyengo.
• Chakudya chamasana: saladi wobiriwira wa mphodza ndi mkate wa tirigu.
• Chakudya: kaloti ndi hummus.
• Chakudya chamadzulo: mpunga wa bulauni pilaf ndi nandolo, masamba ndi saladi wobiriwira.

Friday

• Chakudya cham'mawa: Chia seed pudding ndi mkaka wa amondi ndi zipatso zatsopano.
• Chakudya: Ma amondi odzaza dzanja ndi zipatso zanyengo.
• Chakudya chamasana: Sandwichi ndi saladi zopangidwa ndi masamba.
• Chakudya: Prunes ndi walnuts.
• Chakudya chamadzulo: mpunga wa Bulgur ndi atitchoku, saladi yam'mbali ndi yoghuti.

Loweruka

• Kadzutsa: Zamasamba ndi mazira.
• Chakudya: Mtedza wodzaza manja ndi zipatso zanyengo.
• Chakudya chamasana: Msuzi wa nandolo, mkate wa tirigu.
• Chakudya: Ma apricots owuma ndi amondi.
• Chakudya chamadzulo: Mbatata zophika, masamba ndi nyemba za impso.

Sunday

• Chakudya cham'mawa: Ufa, mtedza, zipatso ndi mkaka wa amondi.
• Chakudya cham'mawa: mtedza wambiri komanso zipatso zanyengo.
• Chakudya chamasana: Saladi ya nkhuku ndi masamba, mkate wa tirigu.
• Chakudya: kaloti ndi hummus.
• Chakudya chamadzulo: nyemba za impso, mpunga ndi saladi yobiriwira.

Zakudya zomwe zili pamndandandawu zimapanga maziko a zakudya zosinthika. Mutha kupanga zomwe mungasankhe mugawo la "Zomwe mungadye pazakudya zosinthika?" pansipa.

Zoyenera Kudya pa Flexitarian Diet?

Magulu akuluakulu azakudya omwe atha kudyedwa pazakudya za Flexitarian ndi awa:

1. Zipatso ndi masamba: Zipatso ndi ndiwo zamasamba ndizofunikira kwambiri pazakudya za Flexitarian. Popeza zakudya izi zimachokera ku zakudya za zomera, muyenera kudya zipatso ndi ndiwo zamasamba zambiri pa chakudya chilichonse. masamba okongola, masamba obiriwira ndipo zipatso zimapatsa mavitamini ndi michere yomwe thupi lanu limafunikira.
2. Zipatso: Mbewu zonse zimakhala ndi malo akuluakulu muzakudya za Flexitarian. Mbewu zonse monga buledi wa tirigu, mpunga wofiirira, ndi oatmeal zimapatsa mphamvu komanso mphamvu. CHIKWANGWANI chimatalikitsa kumva kukhuta pothandiza kugaya chakudya kugwira ntchito bwino.
3. Mapuloteni a zomera: M'zakudya za Flexitarian, mapuloteni a zomera m'malo mwa nyama. NkhukuMuyenera kupeza mapuloteni kuchokera ku zomera monga mphodza, nyemba, amondi, hazelnuts ndi njere. Mwanjira iyi, mumaonetsetsa kuti mwapeza ma amino acid omwe thupi lanu limafunikira.
4. Zam'nyanja: Zakudya zam'nyanja zimagwiranso ntchito yofunika kwambiri pazakudya za Flexitarian. Nsomba, omega-3 mafuta acids Lili ndi michere yambiri ndipo limathandizira thanzi la mtima. Nsomba zatsopano kapena zowuma, nsomba zamafuta monga salimoni, sardines ndi mackerel ndi zakudya zam'nyanja zomwe mutha kudya muzakudya zanu.
5. Zochepa za mkaka ndi mazira: Zakudya zamkaka ndi mkaka muzakudya zosinthika dzira Itha kudyedwa pang'ono. Ndikofunikira kwambiri kuphatikiza magwero a calcium monga yoghuti, tchizi, mkaka ndi mkaka wopanda mafuta ochepa. Mazira amakhalanso gwero labwino la mapuloteni ndipo amatha kudyedwa nthawi ndi nthawi.

Zomwe Simuyenera Kudya pa Flexitarian Diet?

Amene akuganiza zosintha zakudya za Flexitarian ayenera kupewa kapena kuchepetsa zakudya zotsatirazi:

1. Nyama yofiira ndi nsomba: M'zakudya za Flexitarian, ngakhale kuti nyama ndi yochepa, m'pofunika kuti mukhale kutali ndi mitundu ya nyama yomwe imakhala yolemera komanso imakhala ndi mafuta odzaza, monga nyama yofiira ndi offal. Nyama yofiira imadziwika ndi kuchuluka kwa cholesterol komanso mafuta odzaza. Komabe, nyama zam'mimba nthawi zambiri zimakhala ndi mafuta ochulukirapo. Chifukwa chake, ndikofunikira kupewa nyama yofiira ndi offal kuti zakudya zanu zikhale zathanzi komanso kuyang'ana pazakudya zopatsa thanzi.
2. Zopangidwa ndi nyama: M'zakudya za Flexitarian, kudya nyama kumakhala kochepa, ndipo nyama zokonzedwa ziyenera kuthetsedwa. Zakudya za nyama zokonzedwa nthawi zambiri zimakhala ndi mchere wambiri, zotetezera komanso mafuta odzaza. Kungakhale njira yathanzi kutembenukira ku magwero a mapuloteni a ndiwo zamasamba monga nyemba, mphodza ndi nandolo m'malo mwa zakudya zophikidwa monga soseji, salami ndi soseji.
3. Zakudya zofulumira komanso zokonzeka: Popeza mumayang'ana kwambiri kudya kwabwino muzakudya za Flexitarian, muyenera kupewa kudya mwachangu komanso zakudya zokonzeka. Zakudya zamtunduwu nthawi zambiri zimakhala ndi mchere wambiri, shuga komanso mafuta ambiri. M'malo mwake, muyenera kusankha zakudya zatsopano, zachilengedwe komanso zathanzi zomwe mumakonzekera kunyumba.
4. Zakumwa zotsekemera ndi zakumwa zomwe zili ndi zotsekemera: Pazakudya za Flexitarian, ndikofunikira kupewa zakumwa zomwe zili ndi shuga wowonjezera, monga zakumwa za shuga ndi zotsekemera. Zakumwa zotsekemera zimayambitsa ma calorie osafunika ndipo zimawononga thanzi lanu. M'malo mwake, muyenera kusankha zakumwa zopatsa thanzi monga madzi, tiyi wa zitsamba kapena timadziti tachilengedwe ta zipatso.

Flexitarian Diet ndi Zolimbitsa Thupi

Muzakudya za Flexitarian, zakudya zamasamba monga masamba, zipatso, mbewu zonse ndi nyemba zimapanga kumverera kwakhuta ndikuthandizira kuchepetsa thupi ndi zopatsa mphamvu zochepa zama calorie.

Komabe, kuti zakudya zikhale zogwira mtima, ndizofunikira kuti zikhale pamodzi ndi masewera olimbitsa thupi. Chitani masewera olimbitsa thupiZimathandizira kuwonda powonjezera kuchuluka kwa calorie yoyaka m'thupi. Nthawi yomweyo, imateteza minofu ndikufulumizitsa metabolism. Mukaphatikizana ndi zakudya za Flexitarian, zimapereka mphamvu zowonjezera m'thupi ndipo zimakhala zosavuta kuti mukhale ndi thupi labwino.

Kuphatikizira masewera olimbitsa thupi m'moyo wanu kumathandiza kuchepetsa nkhawa, kuonjezera mphamvu ndikukhala ndi thanzi labwino, komanso kukhala ndi thanzi labwino. Kuchita masewera olimbitsa thupi nthawi zonse pamodzi ndi zakudya zosinthika kumapangitsa kuti munthu azisangalala komanso amathandizira thanzi labwino, kukhala ndi moyo wabwino.

Ubwino wa Flexitarian Diet

Kusintha kwa zakudya za Flexitarian kumapereka ubwino wambiri pa thanzi laumunthu komanso kusunga zachilengedwe. Nazi zina mwazabwino zazakudyazi:

1. Kukhala ndi moyo wathanzi: Chakudya cha Flexitarian chimakhazikitsidwa ndi pulogalamu yopatsa thanzi. Mu pulogalamuyi, zipatso, masamba, mbewu, nyemba ndi mapuloteni Dongosolo lazakudya lokhala ndi zakudya zopatsa thanzi limatsatiridwa. Magulu azakudyawa amapereka zakudya zofunikira zomwe thupi limafunikira komanso zimathandiza kukhala ndi moyo wathanzi.
2. Kuteteza thanzi la mtima: Chakudya cha Flexitarian chimafuna kuchepetsa kudya zakudya zomwe zili ndi mafuta odzaza ndi cholesterol. Mwanjira imeneyi, chiwopsezo cha matenda a mtima chimachepa ndipo thanzi la mtima limakhala bwino. Kuphatikiza apo, kudya zakudya zokhala ndi mbewu zambiri kumathandizira kuchepetsa cholesterol.
3. Kufikira kulemera koyenera: Zakudya za Flexitarian ndi njira yodyera yomwe nthawi zambiri imakondedwa pofuna kuchepetsa thupi kapena kuchepetsa thupi. Kugwiritsa ntchito zakudya zochokera ku zomera kumabweretsa kuchepa kwa ma calories. Kuphatikiza apo, chifukwa cha kuchuluka kwa fiber, kukhuta kumatenga nthawi yayitali ndipo kumwa zokhwasula-khwasula kumachepa.
4. Ubwino wa chilengedwe: Zakudya za Flexitarian zimathandizira kukhazikika kwa chilengedwe pochepetsa kudya kwa nyama. Makampani a ziweto ndi omwe amachititsa kuti mpweya wowonjezera kutentha uwonongeke komanso umagwirizanitsidwa ndi kumwa madzi mopitirira muyeso. Zakudya za Flexitarian zimapereka njira yokhazikika m'derali ndipo zimathandizira kusunga zachilengedwe.

Zowopsa za Flexitarian Diet

Komabe, monga zakudya zilizonse, zakudya zosinthasintha zimabweretsanso zovulaza. Tsopano tiyeni tilankhule za kuvulaza komwe kungachitike pazakudya zosinthika;

1. Kuperewera kwa michere: Ngakhale kuti zakudya za Flexitarian zimadalira kwambiri zakudya zochokera ku zomera, kuperewera kwa zakudya m'thupi kumatha kuchitika ndi zakudya zochepa za nyama. Makamaka iron, Vitamini B12Chisamaliro chiyenera kutengedwa kuti mutsimikizire kudya mokwanira kwa zakudya monga calcium, calcium ndi omega-3. Choncho, ndikofunika kwa omwe amatsatira zakudyazi kuti akambirane ndi dokotala kuti azindikire kuperewera kwa zakudya m'thupi komanso kumwa mankhwala owonjezera nthawi zonse.
2. Kuperewera kwa mapuloteni: Popeza kudya nyama kumachepa pazakudya za Flexitarian, n'zovuta kuonetsetsa kuti mapuloteni amadya mokwanira. Mapuloteni ndi gwero la ma amino acid omwe ndi ofunikira m'thupi ndipo amagwira ntchito zambiri zofunika, monga kusunga mphamvu, kukonza minofu ndi kulimbikitsa chitetezo cha mthupi. Kusakwanira kwa mapuloteni kungayambitse mavuto monga kutayika kwa minofu, kufooka kwa chitetezo cha mthupi komanso mphamvu zochepa. Chifukwa chake, ndikofunikira kuti anthu omwe amatsatira zakudya zosinthika asinthe malingaliro awo azakudya ndi magwero a mapuloteni a zomera.
3. Mulingo wochepa wa mphamvu: Zakudya za Flexitarian zitha kupangitsa kuti mphamvu zichepe. Izi zili choncho chifukwa zakudya nthawi zambiri zimakhala zotsika kwambiri ndipo nthawi zina sizipereka mphamvu zokwanira. Izi zingayambitse kusowa mphamvu komanso kufooka kwathunthu pochita ntchito za tsiku ndi tsiku. Chifukwa mphamvu zimatayika mukamatsatira zakudya, ndikofunikira kudya zakudya zomwe zili ndi mafuta abwino, ma carbohydrate ovuta, komanso mapuloteni okwanira kuti muwonjezere mphamvu.
4. Zovuta zapagulu: Zakudya za Flexitarian zimatha kusintha madyedwe a nyama ndipo nthawi zina zimabweretsa zovuta m'maphwando. Zingakhale zovuta kuonekera monga wogula wozindikira ndikupeza zakudya zina, makamaka pamisonkhano yabanja, kupita ku malo odyera ndi kuyitanira komwe nyama imadyedwa kwambiri.

Chifukwa;

Zakudya za Flexitarian ndi njira yabwino yokhalira ndi moyo wathanzi. Pochepetsa kudalira nyama, ndizotheka kupereka zakudya zopatsa thanzi komanso kuthandizira kukhazikika kwa chilengedwe.

Kutsatira zakudya za Flexitarian, kudya nyama kumachepetsedwa ndipo magwero a mapuloteni opangidwa ndi zomera amagwiritsidwa ntchito. Zakudya zabwinozi zimathandiza kuchepetsa thupi. Mfundo yakuti zakudya zochokera ku zomera zimakhala ndi zopatsa mphamvu zochepa komanso zimakhala ndi fiber zimawonjezera kumverera kwa kukhuta ndikukulolani kudya pang'ono.

Panthawi imodzimodziyo, imapereka zakudya zomwe thupi limafunikira chifukwa zimayang'ana kwambiri kudya mafuta abwino. Komabe, zakudya zosinthika ziyenera kukhazikitsidwa moyenera ndikutsatiridwa mosamala. Kuti mukhale ndi thanzi labwino komanso losinthasintha, mungaganizire kuyesa zakudya zowonongeka.

Gwero: 1, 2, 3, 4, 5