Nzira yekuderedza uremu nekudya kweVegetarian? 1 Vhiki Sample Menu

Chikafu chemuriwo haingori sarudzo ine hutano uye yehutsika mararamiro, asi zvakare inoperekedza iwe parwendo rwako rwekurasikirwa nehuremu. Ichi chikafu chekudyara chakafanana nependi izere nemavara uye akasiyana chikafu chinopihwa nezvisikwa. Asi tingashandura sei pendi iyi kuita basa rekurasikirwa nehuremu? Muchinyorwa chino, tichawana zvakavanzika zvekuonda zvakavigwa pakati pemashizha akasvibira uye toona kuti kudya kwemuriwo kunogona kuve imwe yemakiyi ekuderedza uremu nenzira ine hutano.

Chii chinonzi Vegetarian Diet?

Chikafu chemuriwo chikafu chinoganhura kana kusabvisa zvachose kudyiwa kwezvigadzirwa zvemhuka. Kune marudzi akasiyana echikafu ichi, mamwe anongosiya nyama, asi mamwewo asingabatanidzi zvigadzirwa zvemhuka senge zvigadzirwa zvemukaka, mazai, uye dzimwe nguva kunyange huchi.

Vanhu vazhinji vanosarudza kusadya miriwo nekuda kwehutano, zvakatipoteredza, tsika uye zvechitendero zvikonzero. Vamwe vanosarudza nzira iyi nekuda kwekuremekedza kwavo kwakadzama kodzero dzemhuka, nepo vamwe vachitora chikafu ichi chekuchengetedza nharaunda kana hutano.

Kudya kwemuriwo kunogona kuderedza njodzi yezvirwere zvakawanda zvisingaperi, zvakaita sehosha yemwoyo, BP, chirwere cheshuga uye mamwe marudzi egomarara. Inobatsirawo nehuremu hwekutarisira nekuti kazhinji hushoma mumacalorie.

Kana uchitevera kudya kwemiriwo, mapuroteni, iron, calciumZvakakosha kuve nechokwadi chekudya kwakakwana kwezvimwe zvinovaka muviri zvakadai se zinc, zinc uye vitamin B12. Izvi zvinovaka muviri zvinowanzowanikwa muzvigadzirwa zvemhuka, asi zvinogonawo kuwanikwa kubva kune zvinomera nekunyatsoronga.

Kana ikashandiswa zvine hutano uye zvine mwero, chikafu chemuriwo chinopa mabhenefiti akakosha kune zvese hutano hwemunhu uye kuchengetedza kwezvakatipoteredza. Zvakadaro, nekuti zvinodyiwa nemunhu mumwe nemumwe zvakasiyana, zvakakosha kuti utaure nenyanzvi yezvekudya kana nyanzvi yezvehutano usati watora rudzi urwu rwekudya.

Kuve mudyandisi hakusi kudya chete, asi mararamiro. Saka usati watanga rwendo urwu, zvakakosha kuti uone zvakakunakira. Kune nzira dzakawanda dzekurarama hupenyu hune hutano uye hunofadza, uye kudya kwemiriwo kunogona kuva imwe yadzo.

Ndedzipi Mhando dzeVegetarianism?

Vegetarianism kudya kunoenderana nemusimboti wekusadya zvigadzirwa zvenyama zvinobva kumhuka. Nekudaro, kune nzira dzakasiyana uye marudzi ekudya pasi peiyi pfungwa yakafara. Saka, ndeapi marudzi aya uye ndeupi musiyano pakati pawo?

1. Lacto-Vegetarianism: Lacto-vegetarians haidyi nyama, hove nemazai, asi ramba uchidya zvigadzirwa zvemukaka. Kudya uku kunonyanya kuwanda muIndia uye kunopa zvikomborero zvekudya zvakadai seprotein uye calcium inopiwa nemishonga yemukaka.
2. Ovo-Vegetarianism: Ovo-vegetarians havadyi nyama nehove, asi ramba uchidya mazai. Mazai ndiko kunobva mapuroteni emhando yepamusoro pamwe nemavhitamini akakosha nemamineral.
3. Lacto-Ovo-Vegetarianism: Ndivo vanodya miriwo vanodya zvose zvigadzirwa zvemukaka nemazai. Uku ndiko kudya kwemuriwo kwakanyanya munyika dzekuMadokero.
4. Pescatarianism: Pescatarians havadyi nyama kubva kumhuka dzepanyika dzakadai senyama nehuku, asi dzinosanganisira hove nezvimwe zvekudya zvegungwa mukudya kwavo. Hove ine omega-3 fatty acids yakawanda uye inotsigira utano hwemwoyo.
5. Veganism: vegansHavadyi nyama, hove, zvigadzirwa zvemukaka, mazai uye zvimwe zvese zvigadzirwa zvemhuka. Ivo zvakare havashandise zvipfeko, zvishongedzo uye zvimwe zvigadzirwa zvinobva kumhuka. Veganism inonziwo mararamiro.
6. Raw Vegetarianism: Vegetarian mbishi havadye chikafu chakabikwa pamwe nechakagadzikwa. Kudya kwavo kunobva pamuriwo mbishi, michero, mhodzi nenzungu.
7. Flexitarian (Flexible Vegetarianism): Flexitarians, vanowanzotevedzera kudya kwemiriwo, asi vanovhurika kudya nyama pano neapo. Ichi chikafu chinopa nzira inoshanduka uye ine chinangwa chekudzikisa nyama yekushandisa.

Chikafu chega chega chemuriwo chine zvakanakira uye zvinovaka muviri profiles. Zvinangwa zvehutano hwemunhu, zvitendero zvetsika, uye zvinonetsa kwezvakatipoteredza zvinogona kukanganisa kudya kwemuriwo kunosarudzwa nemunhu. Chinhu chakakosha pakusarudza chero chikafu ndechekuwana zvese zvinovaka muviri zvinodiwa nemuviri nenzira yakaenzana.

Kudya Kwemuriwo Kunobatsira Here Kuderedza Uremu?

Vanhu vazhinji vanotsvaga hupenyu hune hutano uye huremu hwakakodzera vanofunga kuita shanduko pakudya kwavo. Imwe yemisoro yakawana mukurumbira mumakore achangopfuura uye iyo vanhu vazhinji vanoshamisika nezvayo ndeyekuti chikafu chemuriwo chinokubatsira kuderedza uremu. Saka, zvinokwanisika here kuderedza uremu nekudya kwemuriwo?

Nheyo yekudya kwezvinomera ndeye miriwo, michero, zviyo zvakakwana, nyemba uye zvigadzirwa zvemukaka zvisina mafuta. Kusasanganisa nyama kunowanzo gadzira yakaderera-calorie uye yepamusoro-fiber chikafu. Fiber inononoka kugaya hurongwa, zvichiita kuti unzwe wakaguta kwenguva yakareba, iyo inobatsira nekudzora uremu.

Nekudaro, kugona kurasikirwa nekurema kwekudya kwemuriwo kunosiyana pamunhu nemunhu. Chinhu chikuru ndechokuti kudya kwakaenzana uye kwakasiyana. Kungobvisa nyama kubva pakudya hakuna kukwana; Zvokudya zvichatsiviwa zvinofanirawo kuva neukoshi hwepamusoro uye husina kugadziriswa. Semuyenzaniso, zvigadzirwa zvemuriwo zvakagadzikiswa, svutugadzike, kana zviyo zvakanatswa zvinogona kukanganisa uremu kuedza.

Imwe pfungwa yakakosha inodzora chikamu. Paunenge uri pakudya kwemuriwo, zvinodikanwa kuti udzivise kuwandisa macalorie kudya. High-calorie kudya kwemiriwo kunogonawo kukonzera uremu. Naizvozvo, zvakakosha kusarudza zvine hutano sarudzo dzemuriwo uye kuchengetedza zvikamu zvine musoro.

Tsvagiridzo inoratidza kuti kudya kwemiriwo kunobatsira kudzora uremu munguva refu. Zvisinei, zvakakosha kuti uchenjere paunenge uchitevera kudya uku uye kushanda nechiremba wezvokudya kana nyanzvi yezvokudya kana zvichidiwa. Nokudaro, zvingave zvichibvira kuderedza uremu nenzira ine utano apo uchiwana zvose zvinovaka muviri zvinodiwa nomuviri.

Sample Vegetarian Diet List

1-Vhiki Vegetarian Diet

Heino sampuli yevhiki nevhiki yekudya kwemuriwo rondedzero iyo inobatsira avo vanoda kuderedza uremu:

Monday:

• Chisvusvuro Chingwa chegorosi, feta cheese, matomatisi, gaka, maorivhi uye mhiripiri.
• Snack: Chitsama chemhodzi dzenhanga nendiro yema cherries.
• Lunch: Mazambiringa akaputirwa mashizha nemafuta emuorivhi uye buttermilk.
• Snack: Imwe kushumira yemuchero saladhi.
• Kudya kwemanheru: Lentil meatballs uye saladi.

Chipiri:

• Chisvusvuro Oatmeal, michero mitsva uye walnuts.
• Snack: Chidimbu chemavise uye chitsama chehazelnuts.
• Lunch: Bulgur pilaf nemadomasi uye mint, yoghuti.
• Snack: Karoti uye hummus.
• Kudya kwemanheru: Imam akafenda uye tzatziki.

Wednesday:

• Chisvusvuro Curd cheese, chingwa chegorosi uye miriwo mitsva.
• Snack: Chitsama chearumondi nechidimbu chepineapple.
• Lunch: Vegetable stew uye kefir.
• Snack: Ndiro yeyogati nemichero mitsva.
• Kudya kwemanheru: Scallop uye arugula saladi.

China:

• Chisvusvuro Menemen (isina mazai), chingwa chegorosi.
• Snack: Chitsama chewanuts uye chimedu chemelon.
• Lunch: Eggplant saladhi uye zvitete zvakachekwa chingwa chose chegorosi.
• Snack: Ndiro yemastrawberries.
• Kudya kwemanheru: Sauteed howa uye bulgur pilaf.

Chishanu:

• Chisvusvuro Muesli, mukaka uye michero mitsva.
• Snack: Tsama yehuku yakakangwa nechidimbu chegrapefruit.
• Lunch: Stuffed artichokes uye sipinachi saladi neremoni.
• Snack: Chimedu chechingwa chegorosi uye cheese.
• Kudya kwemanheru: Bhinzi nemafuta emuorivhi neyoghurt parutivi.

Mugovera:

• Chisvusvuro Cheese flatbread uye tomato saladi.
• Snack: Chitsama chepistachios uye chimedu chepapaya.
• Lunch: Zucchini hash browns uye tarator sosi.
• Snack: Ndiro yemuchero wakasanganiswa.
• Kudya kwemanheru: Vegetable pita uye turnip juice.

Market:

• Chisvusvuro Avocado mash uye whole wheat toast.
• Snack: Chitsama chemaapricots akaomeswa uye chimedu chemango.
• Lunch: Soup yeLentil uye yakasanganiswa green salad padivi.
• Snack: Chimedu chechingwa chegorosi uye muorivhi paste.
• Kudya kwemanheru: Yakabikwa yemiriwo gratin nekefir.

Ichi chinyorwa chekudya kwezvirimwa chakagadzirirwa chikafu chega chega maererano nemitemo yehutano uye hutano hwakanaka. Nekudaro, zvakakosha kubvunzana nenyanzvi yezvehutano usati waita chero shanduko yekudya. Rondedzero iyi inogona kuve yekutanga yakanaka kune avo vatsva pakudya kwemuriwo uye inogona kuchinjika nekufamba kwenguva kuti ienderane nezvaunoda iwe. 

Ndezvipi Zvokudya Zvinosanganisirwa Mukudya kweVegetarian?

Kudya kwemiriwo kunosanganisira zvakasiyana-siyana zvemiti-based foods uye inodzivisa zvigadzirwa zvemhuka. Heano mamwe mapoka ezvekudya ekutanga anosanganisirwa mukudya kwemuriwo:

• muriwo: Miriwo yose inoumba hwaro hwekudya kwemuriwo. Miriwo yakasiyana yakaita se broccoli, sipinachi, mhiripiri, eggplant nezvimwe zvakawanda zvine mavhitaminzi nemamineral.
• Zvibereko: Zvitsva, zvakaomeswa kana michero yakaomeswa zvinopa mashuga chaiwo, fiber uye zvakakosha zvinovaka muviri.
• muriwo: LentilMalegumes akadai sehuku, bhinzi nepizi ane mapuroteni uye fiber.
• Whole grains: QuinoaZviyo zvose, zvakadai sebulgur, oats, chingwa chegorosi uye pasta, zvinopa makabhohaidhiretsi uye fiber inodiwa kuti iwane simba.
• Nzungu nemhodzi: Nzungu nemhodzi, senge walnuts, almonds, chia mbeu uye flaxseeds, zvine mafuta ane hutano uye mapuroteni.
• Zvigadzirwa zvemukaka nemazai: Kune vanodya zvirimwa zvelacto-ovo, zvigadzirwa zvemukaka zvakaita semukaka, chizi, yogati nemazai ndiwo masosi eprotein uye calcium.
• Mukaka wemiriwo uye zvigadzirwa zvemukaka: soya, almond, oat mukaka Mikaka-yakagadzirirwa mukaka uye vegan cheeses, senge, inopa dzimwe nzira dzekudya kwezvinomera uye vegan.
• anonhuwirira: Mafuta omuorivhi, mafuta emukotapeya uye mamwe mafuta emuriwo anowedzera ane hutano fatty acids uye flavour.

Zvikafu izvi zvinoumba hwaro hwekudya kwakaringana kwemuriwo uye kunofanirwa kuve kwakasiyana-siyana kuti kuve nechokwadi chekudya kwakakwana. 

Ndezvipi Zvokudya Zvisina Kubatanidzwa Mukudya kweVegetarian?

Zvikafu zvinotevera hazviwanzo kuverengerwa mukudya kwemuriwo nekuti zvinobva kumhuka:

• Et: Nyama yemombe, nguruve, gwayana, huku nemamwe marudzi ese enyama.
• Hove nehove dzegungwa: Mhando dzose dzehove, shrimp, oyster uye zvimwe zvekudya zvegungwa.
• gelatin: Chinhu chinowanikwa kubva mushwashwa remhuka uye chinoshandiswa mune mamwe madhiri, jellies nemaswiti.
• renet: Enzyme inowanzo wanikwa kubva mudumbu remhuka, inoshandiswa mukugadzira mamwe machizi.
• Bal: Ichi chigadzirwa chinogadzirwa nenyuchi icho vamwe vanodya miriwo havafarire kudya.
• Mafuta emhuka: Butter, tallow nemamwe mafuta emhuka.

Nepo lacto-ovo miriwo inogona kudya zvigadzirwa zvemukaka nemazai, vegans vanobvisawo zvigadzirwa izvi kubva mukudya kwavo. Kana uchitevera kudya kwemuriwo, zvikafu izvi zvinofanirwa kutsiviwa nezvinomera zvinomera zvine hutano hwepamusoro. Kuti uwane hutano hwekudya kwemuriwo, zvakakosha kuti utore izvi zvinovaka muviri kubva kune zvinomera uye kudya kudya kwakadzama. 

Ndeapi Mabhenefiti Ekudya kweVegetarian?

Saka, ndezvipi zvakanaka zvinokonzerwa nekudya uku pahutano?

1. Inodzivirira hutano hwemwoyo: Kudya kwemuriwo kunobatsira kuderedza njodzi yehosha dzemoyo nekuti yakaderera mumafuta akazara uye cholesterol. Zvokudya zvakadyarwa zvakapfuma mufiber, antioxidants uye phytochemicals inotsigira utano hwemwoyo.
2. Zvinobatsira pakudzora uremu: Nekuda kwehuwandu hwayo hwefiber, kudya kwemuriwo kunowedzera kunzwa kwekuguta uye kunoderedza tsika yekudyisa. Izvi zvinobatsira kudzora uremu uye kuchengetedza uremu hwemuviri hune hutano.
3. Inoderedza njodzi yechirwere cheshuga: Kudya kwemiriwo kwakapfuma mufiber uye yakaoma makabhohaidhiretsi inodzora shuga yeropa. Nezvimiro izvi, zvinoderedza njodzi yerudzi rwe 2 chirwere cheshuga uye zvinobatsira mukugadzirisa chirwere cheshuga.
4. Inogona kuderedza njodzi yegomarara ne: Zvimwe zvidzidzo zvinoratidza kuti kudya kwemuriwo kunogona kuderedza njodzi yemamwe marudzi egomarara, kunyanya kenza yemuura. Iyo antioxidant uye anti-inflammatory properties yemiti-based nutrition inoita basa mukupa iyi inodzivirira.
5. Inovandudza digestive system: Chikafu chemuriwo chine huwandu hwakawanda hwefiber, iyo inodzora kugaya uye inovandudza hutano hwematumbo. Izvi zvinobatsira kudzivirira matambudziko ekugayiwa kwechikafu akadai sekuvhara.
6. Inoderedza kukanganisa kwezvakatipoteredza: Chikafu chemuriwo chinoshanda mukuderedza kukanganisa kwezvakatipoteredza kunokonzerwa nekugadzirwa kwemhuka. Kurimwa kwezvipfuyo kune nzvimbo yakakwirira yezvakatipoteredza maererano nekubuda kwegasi regreenhouse uye kushandiswa kwemvura. Kudya kwezvirimwa kunoderedza kuita uku.
7. Kuremekedza kodzero dzemhuka: Chikafu chemuriwo isarudzo yetsika kune vanhu vanokoshesa kodzero dzemhuka. Anoramba kushandiswa uye kushandiswa kwemhuka uye anotora mararamiro etsitsi.

Aya mabhenefiti ehutano ekudya kwemuriwo anotsigirwa netsvakiridzo yesainzi. 

Ndezvipi Zvakaipa Pakudya kweVegetarian?

Kunyange zvazvo kudya uku kuchipa hutano hwakawanda, kunounzawo dzimwe njodzi uye zvisingabatsiri. Ndedzipi njodzi dzinogona kuitika dzinogona kusangana nevanhu vanotora chikafu ichi?

1. Kushaikwa kwekudya kunovaka muviri: Nyama nezvimwe zvigadzirwa zvemhuka zvine chikafu chakakosha chinodiwa nemuviri. Avo vanotevera kudya kwemuriwo, Vitamin B12inogona kushaikwa mune zvinovaka muviri zvakaita se iron, zinc, calcium uye omega-3 fatty acids. Izvi zvinokanganisa zvinogona kutungamirira kumatambudziko ehutano munguva refu.
2. Kusakwana kweprotein kudya: Nyama ndeimwe yemhando dzakanakisa dzemapuroteni emhando yepamusoro. Vegetarians vanofanirwa kutendeukira kune mamwe mapuroteni masosi senge legumes, tofu uye seitan kuve nechokwadi chekudya kwakakwana kweprotein.
3. Low iron level: Simbi inotorwa nemhuka inobatwa zviri nyore pane simbi inogadzirwa nechirimwa. Avo vanotevera kudya kwemuriwo, iron inoshaya anemia inogona kunge iri panjodzi.
4. Kuderera kwe omega-3 fatty acids: Hove nehove dzegungwa dzakapfuma mu omega-3 fatty acids. Vegetarians vanogona kudya flaxseeds, walnuts uye walnuts kuti vawane aya akakosha emafuta acids. chia mbeu inofanira kuvimba nemishonga yemakwenzi yakadai
5. Yakanyanya carbohydrate kushandiswa: Vamwe vanodya miriwo vanogona kudya macarbohydrates akawanda kutsiva nyama. Izvi zvinogona kukonzera uremu uye kuchinja kweshuga yeropa.
6. Zvinetso zvemagariro netsika: Chikafu chemuriwo chinogona kuunza matambudziko mune dzimwe nharaunda nemagariro. Mamiriro ezvinhu akadai semaresitorendi mashoma sarudzo kana kushomeka kwesarudzo dzakakodzera dzekudya kwemhuri zvinogona kushungurudza vanodya miriwo.
7. Matambudziko ekudya: Vamwe vanhu vanogona kushandisa chikafu chemuriwo kuvanza matambudziko avo ekudya. Iyi ndiyo mamiriro ezvinhu anonyanya kuitika pakati pevechidiki uye anogona kutungamirira kumatambudziko makuru ehutano.

Kuti uderedze zvinokuvadza zvinogona kuitika pakudya kwemuriwo, zvakakosha kutevedzera chirongwa chekudya chakaenzana uye chakasiyana uye kutora zvinovaka muviri kana zvichidikanwa. Pamusoro pezvo, kugara uchiongororwa hutano uye kuongororwa ropa kunogona kubatsira kuona chero kushomeka kwekudya panguva yekutanga.

Semagumo;

Kudya kwezvinomera, kana kwakarongwa nemazvo, hakungobatsiri kuderedza uremu asiwo kunovhura musuwo wemararamiro ane hutano. Izvo zvave zvichiratidzwa nesainzi kuti kudya kwezvirimwa kune zvakawanda zvinobatsira, kubva pahutano hwemoyo kusvika pakugaya. 

Zvisinei, yeuka kuti muviri wemunhu wega wega wakasiyana uye zvakakosha kugadzira chirongwa chekudya chakakodzera zvichienderana nezvido zvemunhu. Murwendo rwako rwekurasikirwa nehuremu nekudya kwemuriwo, unogona kushandura rwendo urwu kuita chiitiko chinonakidza nekugadzira ndiro dzizere neruvara uye zvakasiyana siyana zvekudya, pasina kukanganisa pane zvinovaka muviri. 

Source; 1, 2, 3, 4, 5, 6, 7