Chii chinonzi Flexitarian Diet? Flexitarian Diet List

Kudya kune hutano chinhu chakakosha pahupenyu hune hutano. Pane zvakawanda zvingasarudzwa kune avo vanoda kudya zvokudya zvine utano. Imwe yeiyi, iyo flexitarian diet, inzira yekudya iyo yakawana mukurumbira munguva pfupi yapfuura. 

Chikafu cheFlexitarian chakagadzirwa nenyanzvi yezvekudya Dawn Jackson Blatner kubatsira vanhu kunakidzwa nekudya kwemiriwo vachidya zvigadzirwa zvemhuka zvine mwero.

Vegetarian vanodzikamisa zvachose nyama, hove, mazai, mukaka, uye zvese zvigadzirwa zvekudya zvemhuka, nepo vegans vasingadye nyama uye zvimwe zvekudya zvemhuka. MaFlexitarians, kana semi-vegetarians, akasiyana zvakanyanya kubva kune vanodya miriwo kana vegan nekuti vanodya zvigadzirwa zvemhuka. Kutaura zvazviri, mararamiro akawanda kupfuura kudya.

Muchikamu chino, tichaongorora kuti chii chinonzi flexitarian diet uye kuti isarudzo yehupenyu hune hutano.

Chii chinonzi Flexitarian Diet?

Kudya kweFlexitarian inzira inoshanduka yekudya yakabatanidzwa nevegetarianism. Kudya uku kunoganhurira zvigadzirwa zvemhuka zvakaita senyama, huku nehove, asi zvakare zvinoita kuti zvikwanise kuzvipedza nguva nenguva. Kudya uku kunobva zvakanyanya pakudya kwezvirimwa. mafuta ane utanoInopa chikafu chakapfuma mumapuroteni, simba uye fiber. Vanhu vanotevera chikafu chekuchinja vanowanzotsiva mapuroteni emhuka nemapuroteni ezvirimwa. Izvi zvinopa kudya kwakanyanyisa.

Ko Flexitarian Diet Inoita Kuti Uderedze Uremu?

Zvichireva kuti "inochinjika uye yemuriwo," iyo inochinja-chinja yekudya inonyanya kufarira chikafu-chakagadzirwa nechirimwa ichibvumira kudyiwa kwenyama nehove. Chinangwa chikuru chekuchinja kune chikafu cheFlexitarian ndechekuderedza kushandiswa kwezvigadzirwa zvemhuka uye kushandisa zvimwe zvekudya zvezvirimwa. Izvi zvinowanzoonekwa senzira inoshanda yekuderedza uremu.

Zvikonzero nei chikafu cheFlexitarian chinoshanda mukuderedza uremu ndeaya anotevera:

• Zvokudya zvakadyarwa zvinowanzova zvakaderera mumakoriyori uye zvakakwirira mufiber. Izvi zvinowedzera kunzwa kwekuguta uye zvinokubatsira kuti udye zvishoma. 
• Panguva imwecheteyo, kudya uku kunosanganisira mimwe miriwo, michero, legume uye inokurudzira kudyiwa kwezvikafu zvakaita sezviyo. Zvokudya izvi zvinopa muviri muviri mavhitamini, mamineral nezvimwe zvinovaka muviri zvinodikanwa.
• Kudya kweFlexitarian kunotarisawo pakudya mafuta ane hutano. Mafuta emiriwo ane hutano kupfuura mafuta akazara uye anopa mafuta anodiwa nemuviri. Mafuta ane hutano anotsigira kutorwa kwevhitamini yakanyungudika mafuta pamwe nekupa simba rakakosha kumuviri.
• Pamusoro pezvo, iyo flexitarian diet inobatsira kuderedza hutano husina kunaka hunokonzerwa nekunyanya kushandiswa kwezvigadzirwa zvemhuka. Kuderedza kudyiwa kwenyama nehove dzemugungwa kunoderedza njodzi yehutano hwakadai sechirwere chemoyo, chirwere cheshuga uye kufutisa.

Chikafu cheFlexitarian chinokubatsira kuti udzike uremu nenzira ine hutano chete kana ukateverwa nemazvo uye uchidya chikafu chakakodzera. Iwe unofanirwa kupfumisa kudya kwako nekudya kwakasiyana siyana kwezvirimwa uye kusangana neprotein yako inoda kubva kune mamwe masosi senge legumes, mhodzi, zviyo uye zvigadzirwa zvemukaka. Iwe unofanirwawo kutarisa kudya kwako nguva dzose, kutarisa uremu hwemuviri wako uye kuita shanduko sezvinodiwa.

Flexitarian Diet List

Iye zvino tichapa flexitarian diet list kune avo vanoda kutevera kudya uku.

chisvusvuro

• Iwe unogona kuwedzera yakachekwa mabhanana, maarumondi uye imwe sinamoni kune hafu yegirazi reoatmeal.
• Iwe unogona kuzvinavira nekuwedzera walnuts uye uchi kune maviri maspuniji eyogati.
• Iwe unogona kugadzira sangweji ine hutano nekuwedzera chizi, matomatisi uye magaka kune chidimbu chechingwa chegorosi.

Kwekudya kwemasikati

• Unogona kugadzira muto unovaka muviri uchishandisa nyemba, hanyanisi, makarotsi nemadomasi.
• Iwe unogona kuva nekudya kwemasikati kunogutsa nekuwedzera muto weremoni, mafuta omuorivhi uye zvinonhuwira kune chickpea saladi.
• Iwe unogona kugadzira chikafu chikuru chine hutano nekuwedzera miriwo kune pilaf yakagadzirwa nemupunga wegorosi.

snack

• Iwe unogona kugadzira smoothie inozorodza nekusanganisa zvishoma zvepinashi, blueberries, chidimbu chebhanana uye girasi remukaka mune blender.
• Zvibereko zvakaomeswa senge walnuts, maarmond uye mazambiringa akaomeswa anogona kusarudzwa sechikafu chine hutano.

Kudya kwemanheru

• Kana iwe uchida kudya nyama kakawanda pasvondo, unogona kusarudza huku yakakangwa. Iwe unogona kuishandisa nemiriwo yakakangwa kana saladhi.
• Iwe unogona kugadzirira chikafu chinonaka chemuriwo nekusauté howa nemafuta omuorivhi.
• Iwe unogona kugadzira kudya kunogutsa nekuwedzera miriwo kune yakazara gorosi pasta.

Dessert

• Iwe unogona kugadzira imwe dessert ine hutano nekubatanidza michero midiki yakachekwa.
• Iwe unogona kuedza recipe yekeke yakareruka yakagadzirwa neyogati, mabhisikiti egorosi uye michero.

Flexitarian Diet 1-Vhiki Sample Menu

Ngatitsanangurirei maitiro ekushandisa iyo flexitarian yekudya nekugovana sampuli menyu kwevhiki kuti ikutungamirire iwe uchishandisa ichi chikafu.

Muvhuro

• Chikudya chamangwanani: Oatmeal, nzungu, michero uye mukaka wearumondi.
• Snack: A mashoma emawalnuts uye muchero wemwaka.
• Zvokudya zvemasikati: Saladhi yemuriwo weChickpea nechingwa chegorosi.
• Snack: Karoti uye hummus.
• Kudya: itsvo bhinzi, mupunga uye green salad.

Chipiri

• Chikudya chamangwanani: Banana smoothie (mukaka wealmond, bhanana, oatmeal uye nut butter).
• Snack: Chitsama chearumondi nemichero yemwaka.
• Zvokudya zvemasikati: soup yeLentil uye bulgur pilaf nespinashi.
• Snack: Prunes uye walnuts.
• Kudya: Mupunga nemuriwo nemupunga webrown.

Chitatu

• Chikudya chemangwanani: Porridge, mukaka wearumondi, michero mitsva uye mhodzi dzechia.
• Snack: Chitsama chehazelnuts uye muchero wemwaka.
• Zvokudya zvemasikati: Sandwich uye saladhi yakagadzirwa nechingwa chegorosi.
• Snack: Maapricots akaomeswa nemaarumondi.
• Kudya: Quinoa saladi yakagadzirwa nemiriwo yakasiyana-siyana

China

• Chisvusvuro: Avocado toast, matomatisi nearugula.
• Snack: A mashoma emawalnuts uye muchero wemwaka.
• Zvokudya zvemasikati: Green lentil saladi nechingwa chegorosi.
• Snack: Karoti uye hummus.
• Kudya: Brown mupunga pilaf pamwe chickpeas, muriwo uye green saradhi.

Chishanu

• Chisvusvuro: Chia mhodzi pudding nemukaka wearumondi uye michero mitsva.
• Snack: Chitsama chearumondi nemichero yemwaka.
• Zvokudya zvemasikati: Sandwich uye saladhi yakagadzirwa nemiriwo.
• Snack: Prunes uye walnuts.
• Kudya kwemanheru: Bulgur mupunga ane artichokes, side salad neyoghuti.

Mugovera

• Kudya kwemangwanani: muriwo mutsva nemazai.
• Snack: Chitsama chehazelnuts uye muchero wemwaka.
• Lunch: Pea soup, whole wheat bread.
• Snack: Maapricots akaomeswa nemaarumondi.
• Kudya: Mbatatisi dzakabikwa, miriwo uye bhinzi yeitsvo.

Svondo

• Chikudya chamangwanani: Oatmeal, nzungu, michero uye mukaka wearumondi.
• Snack: A mashoma emawalnuts uye muchero wemwaka.
• Zvokudya zvemasikati: Chickpea nemiriwo saladhi, chingwa chegorosi.
• Snack: Karoti uye hummus.
• Kudya: itsvo bhinzi, mupunga uye green salad.

Zvokudya zviri pamenu iyi zvinoumba hwaro hwechikafu chekuchinja. Iwe unogona kugadzira yako sarudzo mu "Chii chekudya pane flexitarian diet?" chikamu pazasi.

Chii Chaunofanira Kudya paFlexitarian Diet?

Mapoka makuru echikafu anogona kudyiwa paFlexitarian diet ndeaya:

1. Zvibereko nemiriwo: Zvibereko nemiriwo zvakakosha zvikuru mukudya kweFlexitarian. Sezvo chikafu ichi chakavakirwa pakudya kwezvirimwa, iwe unofanirwa kudya huwandu hwakawanda hwemichero nemiriwo pakudya kwega kwega. miriwo ine mavara, miriwo yemashizha yakasvibirira uye michero inopa mavhitamini nemamineral anodiwa nemuviri wako.
2. Zviyo: Zviyo zvese zvine nzvimbo huru mukudya kweFlexitarian. Mbeu dzakakwana senge chingwa chegorosi, mupunga webrown, uye oatmeal zvinopa fiber nesimba. Fiber inorebesa kunzwa kwekuzara nekubatsira digestive system kushanda nemazvo.
3. Mapuroteni emiti: Mukudya kweFlexitarian, mapuroteni ezvirimwa anotsiva nyama. ChickpeasIwe unofanirwa kuwana mapuroteni kubva kune zvinomera zvakaita senyemba, bhinzi, maarumondi, hazelnuts uye mhodzi. Nenzira iyi, unoita shuwa kuti unowana amino acids inodiwa nemuviri wako.
4. Zvigadzirwa zvegungwa: Zvokudya zvegungwa zvinoitawo basa rakakosha mukudya kweFlexitarian. Hove, omega-3 fatty acids Yakapfuma mune zvinovaka muviri uye inotsigira hutano hwemoyo. Hove nyowani kana chando, hove dzine mafuta dzakaita sesalmon, sardines uye mackerel chikafu chemugungwa chaunogona kudya mukudya kwako.
5. Zvishoma zvezvigadzirwa zvemukaka nemazai: Zvigadzirwa zvemukaka uye zvigadzirwa zvemukaka mune flexitarian diet zai Inogona kupedzwa mune zvishoma. Zvinonyanya kukosha kuisa calcium zvinyorwa zvakadai seyogati, cheese, mukaka uye mukaka wakaderera-mafuta. Mazai zvakare ane hutano sosi yemapuroteni uye anogona kudyiwa apo neapo.

Chii Chisingafaniri Kudya paFlexitarian Diet?

Avo vanofunga kuchinja kune Flexitarian kudya vanofanira kudzivisa kana kuderedza zvokudya zvinotevera:

1. Nyama tsvuku uye offal: Mukudya kweFlexitarian, kunyangwe kudyiwa kwenyama kuri kushoma, zvinodikanwa kuti ugare kure nemhando dzenyama dzinorema uye dzine mafuta akazara, senge nyama tsvuku uye offal. Nyama dzvuku inozivikanwa nekukwira kwayo cholesterol uye mafuta akazara. Zvisinei, nyama yenhengo inowanzova nehuwandu hwemafuta akazara. Naizvozvo, zvakakosha kuti udzivise nyama tsvuku uye offal kuita kuti kudya kwako kuve neutano uye kutarisa kune moyo-utano hutano.
2. Zvigadzirwa zvenyama: Mukudya kweFlexitarian, kushandiswa kwenyama kunogumira, uye zvigadzirwa zvenyama zvakagadziriswa zvinofanirwa kubviswa zvachose. Mishonga yenyama yakagadzirwa kazhinji yakawanda mumunyu, kuchengetedza uye mafuta akazara. Panzvimbo pezvigadzirwa zvenyama zvakagadzikiswa sesoseji, salami uye soudjouk, ingave sarudzo ine hutano kutendeukira kune yemiriwo mapuroteni masosi sebhinzi, nyemba uye pizi.
3. Chikafu chekukurumidza uye chikafu chakagadzirira: Sezvo iwe uchitarisa pakudya kune hutano mukudya kweFlexitarian, unofanirwa kugara kure nekudya nekukurumidza uye kudya kwakagadzirira. Aya marudzi ezvokudya anowanzove ane huwandu hwakawanda hwemunyu, shuga uye mafuta akazara. Pane kudaro, iwe unofanirwa kusarudza chikafu chitsva, chepanyama uye chine hutano chaunogadzirira kumba.
4. Shuga zvinwiwa uye zvinwiwa zvine zvinotapira: Pakudya kweFlexitarian, zvinobatsira kudzivirira zvinwiwa zvine shuga yakawedzerwa, sezvinwiwa zvine shuga uye zvinotapira. Shuga zvinwiwa zvinokonzeresa zvisingakoshi kudya kwekoriori uye zvinokuvadza kuhutano hwako. Pane kudaro, iwe unofanirwa kusarudza zvinwiwa zvine hutano zvakaita semvura, herbal teas kana echisikigo muto wemichero.

Flexitarian Diet uye Exercise

Muchikafu cheFlexitarian, kudya kwezvirimwa zvakaita semuriwo, michero, zviyo nenyemba zvinogadzira manzwiro ekuzara uye zvinobatsira kuderedza uremu nekwavo kuderera kwekoriori.

Zvisinei, kuti kudya kubudirire, zvakakosha kuti kusanganiswe nekurovedza muviri. Rovedza muviriInobatsira mukuderedza uremu nekuwedzera chiyero checalorie inopisa mumuviri. Panguva imwecheteyo, inochengetedza tsandanyama uye inomhanyisa metabolism. Paunoibatanidza neFlexitarian diet, inopa kuwedzera kwesimba mumuviri uye inoita kuti zvive nyore kuwana chimiro chemuviri chiri nani.

Kubatanidza maekisesaizi muhupenyu hwako kunobatsira kuderedza kushushikana, kuwedzera masimba masimba nekuvandudza hutano hwepfungwa, pamwe nekuchengetedza hutano hwako hwese. Kugara uchirovedza muviri pamwe chete nekudya kunoshanduka kunovandudza mafungiro uye kunotsigira hutano hwakakwana, kuvandudza mararamiro ehupenyu.

Mabhenefiti eFlexitarian Diet

Kushandura kuFlexitarian kudya kunopa zvikomborero zvakawanda maererano nehutano hwevanhu uye kuchengetedzwa kwezvinhu zvakasikwa. Heano mamwe mabhenefiti akakosha ekudya uku:

1. Hupenyu hune hutano: Kudya kweFlexitarian kunobva pane chirongwa chekudya kwakakwana. Muchirongwa ichi, michero, miriwo, zviyo, nyemba uye protein Chirongwa chekudya chinosanganisira chikafu chine hutano chinoteverwa. Aya mapoka echikafu anopa chikafu chakakosha chinodiwa nemuviri uye chinobatsira kumararamiro ane hutano.
2. Kuchengetedza hutano hwemoyo: Chikafu cheFlexitarian chine chinangwa chekudzikamisa kudyiwa kwechikafu chine mafuta akazara uye cholesterol. Nenzira iyi, njodzi yezvirwere zvemoyo inoderera uye hutano hwemoyo hunovandudza. Uyezve, kudya kwakawanda zvirimwa-zvakavakirwa chikafu kunobatsira kuenzanisa cholesterol mazinga.
3. Kusvika pahuremu hwakakodzera: Flexitarian kudya chirongwa chekudya chinowanzo diwa pakuderedza uremu kana kudzora uremu. Kushandiswa kwezvikafu zvinomera zvinokonzeresa kuderedza calorie kudya. Pamusoro pezvo, nekuda kweiyo yakakwira fiber yemukati, kunzwa kwekuzara kunotora nguva yakareba uye snack kushandiswa kunoderera.
4. Environmental benefits: Chikafu cheFlexitarian chinotsigira kuchengetedza kwezvakatipoteredza nekuderedza kushandiswa kwezvigadzirwa zvemhuka. Indasitiri yezvipfuyo ndiyo honzeri huru yekuburitsa gasi regreenhouse uye inobatanidzwawo nekunyanya kushandiswa kwemvura. Chikafu cheFlexitarian chinopa sarudzo yakasarudzika munzvimbo ino uye inobatsira kuchengetedza zviwanikwa.

Kukuvadza kweFlexitarian Diet

Nekudaro, sekudya kwese, chikafu chekuchinja chinounzawo kukuvadza. Zvino ngatitaurei pamusoro pezvingangove zvinokuvadza zve flexitarian diet;

1. Kushaikwa kwekudya kunovaka muviri: Nepo chikafu cheFlexitarian chichitsamira zvakanyanya pakudya kwezvirimwa, kushomeka kwekudya kunogona kuitika nekudyiwa kushoma kwekudya kwemhuka. Kunyanya iron, Vitamin B12Kuchengetedza kunofanira kutorwa kuti kuve nechokwadi chekudya kwakakwana kwezvinovaka muviri zvakadai se calcium, calcium uye omega-3. Nokudaro, zvakakosha kune avo vanotevera kudya uku kuti vaone chiremba kuti vaone kukanganisa kwekudya uye kutora mishonga nguva dzose.
2. Kushomeka kweprotein: Sezvo kudyiwa kwenyama kunogumira pakudya kweFlexitarian, zvakaoma kuve nechokwadi chekudya kwakakwana kweprotein. Mapuroteni ndiko kunobva amino acids akakosha kumuviri uye anoita mabasa mazhinji akakosha, sekuchengetedza mazinga esimba, kugadzirisa tsandanyama uye kusimbisa immune system. Kusakwana kweprotein kudya kunogona kukonzera matambudziko akadai sekurasikirwa kwemhasuru, immune system isina simba uye general low simba. Naizvozvo, zvakakosha kune vanhu vanotevera flexitarian chikafu kuti vasiyane zvirongwa zvavo zvekudya zvine mapuroteni ezvirimwa.
3. Mwero yakaderera yesimba: Flexitarian diet inogona kukonzera mazinga esimba kudzikira. Izvi zvinokonzerwa nekuti kudya kunowanzova kwakaderera mumakori uye dzimwe nguva hakupi simba rakakwana. Izvi zvinogona kukonzera kushaya simba uye kunzwa kwese kwekushaya simba paunenge uchiita mabasa ezuva nezuva. Nekuti simba rinorasika uchitevera kudya, zvakakosha kudya chikafu chine mafuta ane hutano, makabhohaidhiretsi akaomarara, uye huwandu hwakakwana hweprotein kuti uwedzere simba.
4. Zvinetso munharaunda: Chikafu cheFlexitarian chinogona kushandura madyiro ekudya nyama uye dzimwe nguva kuunza matambudziko mumagariro evanhu. Zvingave zvakaoma kumira semutengi anonzwisisa uye kuwana mamwe madhishi, kunyanya mumamiriro ezvinhu akadai sekuungana kwemhuri, kushanya kweresitorendi uye kukoka uko nyama inodyiwa zvakanyanya.

Semagumo;

Flexitarian kudya isarudzo yakanaka yehupenyu hune hutano. Nekudzikisa kutsamira pane zvigadzirwa zvemhuka, zvinokwanisika kupa kudya kwakaringana uye kutsigira kuchengetedza kwezvakatipoteredza.

Kuti uteedzere chikafu cheFlexitarian, kudyiwa kwenyama kunodzikiswa uye mapuroteni anodyarwa anoshandiswa. Ichi chikafu chine hutano chinobatsira kuderedza uremu. Icho chokwadi chekuti zvinomera-zvikafu zvakaderera mumakori uye zvakakwirira mufiber zvinowedzera kunzwa kwekuzara uye zvinokubvumira kuti udye zvishoma.

Panguva imwecheteyo, inopa chikafu chinodiwa nemuviri nekuti chinotarisa pakudya mafuta ane hutano. Nekudaro, iyo flexitarian kudya kunofanirwa kuitwa nenzira ine hutano uye kuteverwa nemazvo. Kuti uwane hutano uye hunyoro hwekudya ruzivo, unogona kufunga nezvekuedza flexitarian diet.

Kwakabva: 1, 2, 3, 4, 5