Chii chinonzi Pescatarian Diet uye Inoitwa Sei? Pescatarian Nutrition mune Zvese Zvikamu

Kudya kwepescatarian, inova imwe yemaitiro ekudya, inoteverwawo nevanhu vanoda kuderedza uremu. Nokuda kwechikonzero ichi, chii chinonzi pescatarian chikafu uye chinoitwa sei, iyo iri nyaya inoshamisika nevanhu vakawanda? Ndiyo nyaya yechinyorwa chedu. Muchikamu chino, tichakurukura nheyo dzekutanga dzekudya kwepescatarian nemigumisiro yayo pahutano.

Chii chinonzi Pescatarian Diet?

Pescatarianism, inova nzira yekudya, ihwo huzivi hwehupenyu. Vamwe vanhu vanogona kutendeukira kumhando iyi yekudya nekuda kwehutano uye zvakatipoteredza zvinhu. Pescatarians vanodya miriwo vasingadyi zvigadzirwa zvenyama asi vanodya hove nehove.

Vegetarianism yakakamurwawo kuita subcategories. Semuenzaniso, lacto-ovo vegetarians vanodya mazai uye zvigadzirwa zvemukaka kubva kumhuka asi pasina nyama nehove. Ovo-vegetarians havadyi hove, nyama kana zvigadzirwa zvemukaka. Chigadzirwa chemhuka chete chaanodya mazai. Pescatarians, kune rumwe rutivi, vanodya hove nehove chete kubva pazvokudya zvemhuka.

Ko Pescatarian Diet Inobatsira Iwe Kuderedza Uremu?

Pescatarian nutrition inzira yekudya uye huzivi hwehupenyu pane kudya kuderedza uremu. Vamwe vanhu vanoshandisawo nzira iyi yekudya kunoderedza uremu. Saka, kudya kwepescatarian kunoita kuti uremerwe uremu here?

Pescatarian kudya kunobatsira kuderedza uremu. Nokuti inobva pazvokudya zvefiber izvo zvinowanzodzikira mumakori. Kudya huwandu hwakawanda hwemichero, miriwo, zviyo uye nyemba zvinotsigira uremu. Nekuda kweiyo yakakwira fiber yemukati, inowedzera kunzwa kwekuzara uku ichigadzirisa digestive system.

Nzira yekutevera Pescatarian Diet?

Iwe unogona kutevera matanho ari pasi apa kana uchitevera pescatarian diet:

1. Sarudzo yehove uye yegungwa: Sarudza hove nyowani, dzechisikigo, dzakasimukira uye dzakarimwa zvine hove nehove dzemugungwa. Izvi omega-3 fatty acids mupfumi maererano
2. Kushandiswa kwemichero nemiriwo: Iva nechokwadi chekudya michero nemiriwo pakudya kwese. Izvi zvinokupa iwe fiber, mavitamini uye zvicherwa.
3. Legumes: Sanganisira ma legumes, ayo anosanganisira mapuroteni ezvirimwa akadai senyemba, pizi nebhinzi, mukudya kwako.
4. Zviyo: chingwa chegorosi, mupunga mutsvukuShandura kudya kwako nekusarudza zviyo zvakakwana segorosi, oats uye bulgur. Izvi zvinokupa simba.
5. Zvigadzirwa zvemukaka: Unogona kubatsirwa kubva kune zvigadzirwa zvemukaka zvakaita semukaka, yoghurt uye cheese. Izvi zvine mapuroteni, calcium uye zvimwe zvakakosha zvinovaka muviri.
6. Mafuta emiriwo: Gadzirira kudya kwako uchishandisa mafuta emiriwo ane hutano akadai semafuta omuorivhi, mafuta ehazelnut, uye mafuta ekotapeya.
7. Kudya nguva dzose: Sarudza kudya 3 kudya kukuru uye 2-3 snacks pazuva. Nenzira iyi, kunzwa kwenzara kunoderera uye shuga yako yeropa inoramba yakadzikama.
8. Kushandiswa Kwemvura: Iva nechokwadi chekunwa zvinenge 2 litres emvura pazuva. Izvi zvinovimbisa kushanda zvakanaka kwemabasa emuviri.
9. Deredza zvikafu zvakagadzirirwa: Dzivisa zvokudya zvakagayiwa uye zvakaputirwa. Izvi zvinowanzova zvisina kunaka uye zvine zvinowedzera.
10. Idya zvine mwero: Zvinoenderana nemaitiro ekudya zvine hutano, iva nechokwadi chekudya zvakadzorwa uye zvine mwero zviyero.

Mazano ekutevera pane Pescatarian Diet

• Nzira yekubika yakanakisa kana uchigadzira hove ndeyekugocha nemafuta ane hutano. Izvi zvinodaro nekuti mafuta asina kunaka anowedzera njodzi yechirwere chemoyo.
• Iwe unogona zvakare kusvira hove, asi dzivisa kuipisa.
• Dzivisa hove dzakakwirira mumercury, dzakadai se shark, tuna ne swordfish, uye shandisa hove dzakadai se trout ne herring.
• Shandisa hove nyowani nehove dzemugungwa kuti uwane zvakawanda zvinovaka muviri.
• Sarudza michero ine murarabungu-ruvara uye miriwo, akadai rima mashizha girinhi, yero uye tsvuku bhero mhiripiri, maranjisi, blueberries, yepepuru eggplants uye howa.
• Idya hove dzakasviba dzakadai sespinachi, kale uye broccoli kuti uwedzere kudya kwesimbi. miriwo yemashizha yakasvibiriraKupedza ne. 

Pescatarian Diet List

The pescatarian diet list pazasi muenzaniso wekukutungamira kana uchitevera chikafu ichi:

chisvusvuro

• 1 mukombe oatmeal kana gorosi rose cereal
• Avocado zvimedu kana hazelnut butter pachidimbu 1 chechingwa chegorosi
• Mashoma mastrawberries kana mabhanana
• Mukaka wakagadzirwa nezvirimwa kana mukaka wealmond

snack

• 1 chitsama chemarnuts kana maarmonds
• 1 muchero (apuro, orenji, pear, nezvimwewo)

Kwekudya kwemasikati

• 1 ndiro yebulgur pilaf kana quinoa saladi nemiriwo
• Walnuts kana mhodzi pane green leafy salad
• Miriwo yakapfekedzwa nemuto mutsva wemononi kana mafuta omuorivhi

snack

• Hummus kana bhinzi paste pachidimbu 1 chechingwa chegorosi
• Michero mishoma yakachekwa (watermelon, mazambiringa, sitirobheni, nezvimwewo)

Kudya kwemanheru

• 1 ndiro yemiriwo ndiro (sipinachi, broccoli, zucchini, nezvimwewo)
• Imwe kushumira yegorosi pasta kana mbatatisi
• 1 girasi ye yogurt

snack

• 1 bhanana kana imwe michero
• 1 tsama yehazelnuts kana maamondi

Iyi ingori sampuli pescatarian yekudya runyorwa. Zvakakosha kuwana rubatsiro kubva kunyanzvi yezvehutano yechirongwa chekudya chemunhu.

Chii Chaunofanira Kudya paPescatarian Diet?

Zvikafu zvinotevera zvinogona kudyiwa mukudya kwepescatarian:

1. Vegetables: Miriwo yese yakadai sebroccoli, kabichi, karoti, zucchini, eggplant, lettuce uye sipinashi inogona kudyiwa pakudya kwepescatarian.
2. Zvibereko: Zvibereko zvose zvakadai semaapuro, mapeari, maranjisi, mabhanana, sitirobheni, mablackberries, cherries nemazambiringa akakodzera kudya kwepescatarian.
3. Legumes: Malegumes akadai senyemba, pizi, bhinzi, pizi negirinhi renyemba anogona kushandiswa sechitubu cheprotein nefiber.
4. Zviyo: Zviyo zvine hutano zvakaita semupunga webrown, oatmeal, bulgur, rye, uye chingwa chegorosi chinogona kudyiwa pakudya kwepescatarian.
5. Mazai uye zvigadzirwa zvemukaka: Pescatarians vanodya mapuroteni emhuka akadai mazai, mukaka, yoghurt uye chizi.
6. Zvigadzirwa zvegungwa: Mukudya kwepescatarian, hove dzegungwa dzakadai sehove, shrimp, mussels, crab uye oyster zvinodyiwa.
7. Vegetable protein sources: Vegetable protein sources sesoya inosanganisirwa mukudya kwepescatarian.

Chii Chisingafaniri Kudya paPescatarian Diet?

Chikafu chepescatarian chikafu chevanhu vasingadyi chikafu chemhuka kunze kwehove nehove. Avo vanotevera chikafu ichi vanorambira kure nemapuroteni emhuka akadai senyama, huku, turkey uye zvimwe zvigadzirwa zvemukaka. Kushandiswa kwezvikafu zvinotevera hazvikurudzirwe mukudya kwepescatarian:

• Mapuroteni emhuka akadai senyama, huku uye turkey.
• Mafuta emhuka: Zvinokurudzirwa kudzivisa mafuta emhuka zvakadai senyama tsvuku, mukaka uye zvigadzirwa zvemukaka, bhotela uye margarine.
• Zvikafu zvakagadzikiswa: Zvigadzirwa zvenyama zvakagadziriswa senge hamburger, soseji uye salami hazvifanirwe kuverengerwa mukudya kwepescatarian.
• Butter uye yakagadziriswa mafuta asina kunaka.
• Zvimwe zvigadzirwa zvemukaka, senge chizi.

Pescatarian Nutrition Benefits

Iyo pescatarian yekudya ine hutano hunobatsira senge:

1. Inotsigira hutano hwemoyo: Kudya kwepescatarian kunotsigira hutano hwemoyo nekudzikisa mafuta akazara. Hove nehove dzakapfuma mu omega-3 fatty acids uye dzinoderedza njodzi yechirwere chemoyo.
2. Inovandudza kugaya: Kudya kwepescatarian kunobva pamichero ine fiber, miriwo uye zviyo. Mafiibha aya anodzora kugaya chikafu uye anoderedza njodzi yekuzvimba.
3. Inoderedza cholesterol: Mafuta akazara muzvikafu zvemhuka anogona kuwedzera cholesterol. Kudya kwepescatarian kunobatsira kudzora cholesterol mazinga nekudzikamisa chikafu chakadaro.
4. Inopa kudzora uremu: Kudya kwepescatarian kunokurudzira kudya yakaderera-calori, fiber- uye kudya kunovaka muviri. Izvi zvinobatsirawo nekudzora uremu.
5. Inoderedza njodzi yegomarara: Tsvagiridzo inoratidza kuti kudya nyama kunogona kuwedzera njodzi yemamwe marudzi egomarara. Kudya kwepescatarian kunobatsira kuderedza njodzi yegomarara nekuderedza kudya kwenyama.
6. Kudya zvine hutano: Chikafu chepescatarian chinosanganisira michero, miriwo, nyemba, zviyo, mafuta ane hutano, uye hove dzine mapuroteni uye hove dzegungwa. Nenzira iyi, inopa kudya kunovaka muviri.

Zvisinei, kana uchitevera kudya kwepescatarian, zvakakosha kubhadhara kune zvakasiyana-siyana zvekudya uye kuve nechokwadi chekudya kwakakwana kwekudya. Kunyange zvazvo hove nehove dzegungwa dzakapfuma muprotein nezvimwe zvinovaka muviri, zvakakosha kuwana kudya kwakakwana kubva kune zvimwe zvokudya zvakare.

Kukuvadza kwePescatarian Nutrition

Izvo zvinogona kukuvadza zvekudya kwepescatarian ndezvizvi:

1. Kushaikwa kwekudya kunovaka muviri: Kudya kwepescatarian kunogona kukonzera kumwe kushomeka kwekudya nekuti hakusanganisire zvimwe zvekudya zvemhuka. Kunyanya, kushomeka kweprotein, iron, omega-3 fatty acids, calcium uye vhitamini B12 zvinogona kuitika.
2. Iron kushomeka: Nyama ndiyo imwe yenzvimbo dzakanakisisa dzesimbi. Pescatarians vari panjodzi yekushaya iron nekuti vanodya nyama shoma. kushaya simbiInogona kukonzera matambudziko mazhinji ehutano akadai seanemia, kuneta, kudzikira immune system uye matambudziko ekufunga.
3. Vitamin B12 kushomeka: Vitamin B12 ivhitamini inowanikwa muzvikafu zvemhuka. Vitamin B12 kushomekaInogona kutungamirira kumatambudziko ehutano akadai sekukuvara kwetsinga, anemia, simba rekudzivirira muviri uye matambudziko ekuyeuka.
4. Kushomeka kweprotein: Nyama nehove ndeimwe yemapuroteni makuru. Mapuroteni anoshandiswa mukudya kwepescatarian ane mashoma uye pescatarians vari panjodzi yekushaikwa kweprotein. Kushaikwa kweproteinInogona kukonzera matambudziko akadai sekurasikirwa kwemhasuru, immune system isina simba uye kuderera kwesimba.

Nezvikonzero izvi, zvinodikanwa kuti hutano hugadzire chirongwa chakakwana uye chakaenzana chekudya mukudya kwepescatarian. Zvingave zvinobatsira kuwana rubatsiro kubva kune nyanzvi yezvekudya kune imwe chirongwa chekudya.

Kwakabva: 1, 2, 3, 4, 5, 6