Yintoni iFlexitarian Diet? Uluhlu lokutya okuFlexitarian

Isondlo esisempilweni yinto eyimfuneko kubomi obusempilweni. Kukho ukhetho oluninzi kwabo bafuna ukutya ukutya okunempilo. Enye yezi, ukutya okuguquguqukayo, yindlela yokutya efumene ukuthandwa kutshanje. 

Ukutya kwe-Flexitarian kwadalwa ngu-dietitian u-Dawn Jackson Blatner ukunceda abantu ukuba banandiphe izibonelelo zokutya kwemifuno ngelixa besitya iimveliso zezilwanyana ngokumodareyitha.

Abatya imifuno bayayinciphisa ngokupheleleyo inyama, intlanzi, amaqanda, ubisi kunye nazo zonke iimveliso zokutya kwezilwanyana, ngelixa i-vegans ayiyityi inyama kunye nokunye ukutya kwezilwanyana. I-Flexitarian, okanye i-semi-vegetarian, yahluke kakhulu kubantu abatya imifuno okanye i-vegans kuba batya iimveliso zezilwanyana. Enyanisweni, yindlela yokuphila ngaphezu kokutya.

Kweli nqaku, siza kuphonononga ukuba yintoni ukutya okuguquguqukayo kunye nokuba kuyindlela yokukhetha indlela yokuphila enempilo.

Yintoni iFlexitarian Diet?

Ukutya kweFlexitarian yindlela yokutya eguquguqukayo edityaniswe nemifuno. Oku kutya kunciphisa iimveliso zezilwanyana ezifana nenyama, inkukhu kunye nentlanzi, kodwa kwenza kube lula ukuzisebenzisa ngamaxesha athile. Oku kutya kusekelwe ikakhulu kukutya okusekelwe kwizityalo. amafutha enempiloInika ukutya okutyebileyo kwiiprotheyini, amandla kunye nefayibha. Abantu abalandela ukutya okuguquguqukayo bahlala betshintsha imithombo yeprotheyini yezilwanyana kunye nemithombo yeprotheyini yezityalo. Oku kubonelela ngokutya okunokulinganisela.

Ngaba iFlexitarian Diet ikwenza ukuba ulahlekelwe ngumzimba?

Ngokwenyani intsingiselo "eguquguqukayo kunye nemifuno," ukutya okuguquguqukayo kuthanda kakhulu ukutya okusekwe kwizityalo ngelixa uvumela ukusetyenziswa kwenyama kunye nokutya kwaselwandle. Injongo ephambili yokutshintshela kwi-Flexitarian diet kukunciphisa ukusetyenziswa kwemveliso yezilwanyana kunye nokutya ukutya okuninzi kwezityalo. Ngokuqhelekileyo oku kuthathwa njengendlela esebenzayo yokunciphisa umzimba.

Izizathu zokuba kutheni ukutya kweFlexitarian kusebenza ekunciphiseni ubunzima zezi zilandelayo:

• Ukutya okusekelwe kwizityalo ngokuqhelekileyo kuphantsi kweekhalori kunye ne-fiber ephezulu. Oku kwandisa imvakalelo yokuhlutha kwaye kukunceda ukuba utye kancinci. 
• Kwangaxeshanye, oku kutya kubandakanya imifuno emininzi, iziqhamo, umdumba kwaye ikhuthaza ukutyiwa kokutya okunje ngeenkozo. Oku kutya kunika umzimba iivithamini, iiminerali kunye nezinye izondlo ozifunayo.
• Ukutya kwe-Flexitarian kugxininise ekutyeni amafutha anempilo. Ioyile zemifuno zisempilweni kunamafutha ahluthiyo kwaye zibonelela ngamafutha afunwa ngumzimba. Amafutha asempilweni axhasa ukufunxwa kweevithamini ezinyibilikayo ngamafutha kunye nokubonelela ngamandla abalulekileyo emzimbeni.
• Ukongezelela, ukutya okuguquguqukayo kunceda ukunciphisa imiphumo emibi yempilo ehambelana nokusetyenziswa ngokugqithiseleyo kwemveliso yezilwanyana. Ukunciphisa ukusetyenziswa kwenyama kunye nokutya kwaselwandle kunciphisa umngcipheko weengxaki zempilo ezifana nesifo senhliziyo, isifo seswekile kunye nokutyeba.

Ukutya kwe-Flexitarian kukunceda ukuba ulahlekelwe isisindo ngendlela enempilo kuphela xa ulandelwa ngononophelo kunye nokutya ukutya okufanelekileyo. Kufuneka utyebise ukutya kwakho ngokutya kwezityalo ezahlukeneyo kwaye uhlangabezane neemfuno zakho zeprotheyini ezivela kweminye imithombo efana nemifuno, imbewu, iinkozo kunye neemveliso zobisi. Kufuneka kwakhona ubeke iliso kwindlela otya ngayo rhoqo, khangela ubunzima bomzimba wakho kwaye wenze utshintsho njengoko kuyimfuneko.

Uluhlu lokutya okuFlexitarian

Ngoku siza kubonisa uluhlu lokutya okuguquguqukayo kwabo bafuna ukulandela oku kutya.

kwasekuseni

• Unokongeza ibhanana elisikiweyo, iialmondi kunye nesinamon kwisiqingatha seglasi ye-oatmeal.
• Unokuyinambitha ngokufaka i-walnuts kunye nobusi kwiipuni ezimbini zeyogathi.
• Ungalungisa isangweji esempilweni ngokongeza itshizi, itumata kunye nekhukhamba kwisiqwenga sesonka sengqolowa.

Isidlo sasemini

• Unokwenza isuphu enesondlo usebenzisa iilentile, itswele, iminqathe kunye neetumato.
• Unokuba nesidlo sasemini esanelisayo ngokongeza ijusi yelamuni, ioli yeoli kunye neziqholo kwisaladi yechickpea.
• Unokwenza isitya esikhulu esinempilo ngokufaka imifuno kwi-pilaf elungiselelwe irayisi yengqolowa.

I-snack

• Unokwenza i-smoothie ehlaziyayo ngokuxuba isipinashi esincinci, i-blueberries, iqhekeza lebhanana kunye neglasi yobisi kwi-blender.
• Iziqhamo ezomileyo ezifana ne-walnuts, i-almonds kunye neerasentyisi zinokukhethwa njenge-snack enempilo.

Isidlo sangokuhlwa

• Ukuba ufuna ukutya inyama amaxesha amaninzi ngeveki, unokukhetha inkukhu eyosiweyo. Ungayikhonza ngemifuno eyosiweyo okanye isaladi.
• Unokwenza isitya esimnandi semifuno ngokukhupha amakhowa ngeoli yeoli.
• Unokwenza isidlo esinelisayo ngokongeza imifuno kwi-pasta yengqolowa epheleleyo.

IDessert

• Unokwenza enye idessert enempilo ngokudibanisa iziqhamo ezincinci ezinqunqiweyo.
• Ungazama iresiphi yekeyiki elula elungiselelwe iyogathi, iibhiskithi zengqolowa kunye neziqhamo.

Ukutya okuFlexitarian kwiMenyu yeSampuli yeVeki e-1

Makhe sichaze indlela yokuphumeza ukutya okuguquguqukayo ngokwabelana ngemenyu yesampula yeveki ukukukhokela ngelixa usebenzisa oku kutya.

ngoMvulo

• Isidlo sakusasa: I-oatmeal, i-nuts, iziqhamo kunye nobisi lwe-almond.
• I-Snack: I-walnuts kunye neziqhamo zonyaka.
• Isidlo sasemini: Isaladi yemifuno yechickpea kunye nesonka sengqolowa.
• I-Snack: Iminqathe kunye ne-hummus.
• Ukutya isidlo sakusihlwa: Iimbotyi zezintso, irayisi kunye nesaladi eluhlaza.

ngoLwesibili

• Isidlo sakusasa: I-Banana smoothie (ubisi lwe-almond, ibhanana, i-oatmeal kunye nebhotela ye-nut).
• I-Snack: Isandla seeamangile kunye neziqhamo zonyaka.
• Isidlo sasemini: isuphu yeLentil kunye ne-bulgur pilaf kunye nesipinatshi.
• I-Snack: iiprunes kunye nama-walnuts.
• Ukutya isidlo: Irayisi kunye nemifuno kunye nerayisi emdaka.

ngoLwesithathu

• Isidlo sakusasa: Isidudu, ubisi lwe-almond, iziqhamo ezitsha kunye nembewu ye-chia.
• I-Snack: Isandla sehazelnuts kunye neziqhamo zonyaka.
• Isidlo sasemini: ISandwich kunye nesaladi zilungiselelwe kunye nesonka sengqolowa.
• I-Snack: Iapilkosi ezomileyo kunye neealmondi.
• Ukutya isidlo sakusihlwa: Isaladi yequinoa elungiselelwe kunye nemifuno eyahlukeneyo

ngoLwesine

• Isidlo sakusasa: I-Avocado toast, iitumato kunye ne-arugula.
• I-Snack: I-walnuts kunye neziqhamo zonyaka.
• Isidlo sasemini: Isaladi yelentile eluhlaza kunye nesonka sengqolowa.
• I-Snack: Iminqathe kunye ne-hummus.
• Ukutya isidlo sakusihlwa: I-pilaf yerayisi emdaka kunye ne-chickpeas, imifuno kunye nesaladi eluhlaza.

uLwesihlanu

• Isidlo sakusasa: Chia seed pudding enobisi lwealmond kunye neziqhamo ezitsha.
• I-Snack: Isandla seeamangile kunye neziqhamo zonyaka.
• Isidlo sasemini: Isandwich kunye nesaladi eyenziwe ngemifuno.
• I-Snack: iiprunes kunye nama-walnuts.
• Ukutya isidlo sakusihlwa: irayisi yeBulgur kunye ne-artichokes, isaladi yecala kunye neyogathi.

ngoMgqibelo

• Isidlo sakusasa: Imifuno kunye namaqanda.
• I-Snack: Isandla sehazelnuts kunye neziqhamo zonyaka.
• Isidlo sasemini: I-Pea soup, isonka sengqolowa.
• I-Snack: Iapilkosi ezomileyo kunye neealmondi.
• Isidlo: Iitapile ezibhakiweyo, imifuno kunye neembotyi zezintso.

Sunday

• Isidlo sakusasa: I-oatmeal, i-nuts, iziqhamo kunye nobisi lwe-almond.
• I-Snack: I-walnuts kunye neziqhamo zonyaka.
• Isidlo sasemini: I-chickpea kunye nesaladi yemifuno, isonka sengqolowa.
• I-Snack: Iminqathe kunye ne-hummus.
• Ukutya isidlo sakusihlwa: Iimbotyi zezintso, irayisi kunye nesaladi eluhlaza.

Ukutya kule menyu kwenza isiseko sokutya okuguquguqukayo. Unokwenza olwakho ukhetho kwicandelo elithi "Ukutya ntoni kwi-flexitarian diet?" icandelo elingezantsi.

Ukutya ntoni kwiFlexitarian Diet?

Amaqela okutya aphambili anokutyiwa kwiFlexitarian diet ngala:

1. Iziqhamo kunye nemifuno: Iziqhamo kunye nemifuno zibaluleke kakhulu kwi-Flexitarian diet. Ekubeni oku kutya kusekelwe kukutya kwezityalo, kufuneka udle uluhlu olubanzi lweziqhamo kunye nemifuno kwisidlo ngasinye. imifuno enemibala, imifuno enamagqabi aluhlaza kunye neziqhamo zibonelela ngeevithamini kunye neeminerali ezifunwa ngumzimba wakho.
2. Iisiriyeli: Iinkozo ezipheleleyo zinendawo enkulu kwi-Flexitarian diet. Iinkozo ezipheleleyo ezifana nesonka sengqolowa, irayisi emdaka, kunye ne-oatmeal zibonelela ngefayibha kunye namandla. Ifayibha yandisa imvakalelo yokuzala ngokunceda inkqubo yokwetyisa isebenze kakuhle.
3. Iiprotheyini zezityalo: Kwi-Flexitarian diet, iiprotheni zezityalo zithatha indawo yenyama. Ii-ertyisiKufuneka ufumane iiprotheyini kwimithombo yezityalo ezifana neelentile, iimbotyi, iialmondi, iihazelnuts kunye nembewu. Ngale ndlela, uqinisekisa ukuba ufumana ii-amino acids ezifunwa ngumzimba wakho.
4. Iimveliso zolwandle: Ukutya kwaselwandle nako kudlala indima ebalulekileyo kwiFlexitarian diet. Intlanzi, i-omega-3 fatty acids Ityebile kwizondlo kwaye ixhasa impilo yentliziyo. Intlanzi entsha okanye enomkhenkce, intlanzi enamafutha afana nesalmon, isardadi kunye nemackerel kukutya kwaselwandle onokuthi ukutye ekutyeni kwakho.
5. Izixa ezincinci zeemveliso zobisi kunye namaqanda: Iimveliso zobisi kunye neemveliso zobisi kwi-flexitarian diet iqanda Inokutyiwa ngeemali ezincinci. Kubaluleke ngakumbi ukubandakanya imithombo ye-calcium efana neyogathi, itshizi, ubisi kunye nobisi olunamafutha aphantsi. Amaqanda akwangumthombo osempilweni weprotheyini kwaye anokutyiwa ngamaxesha athile.

Yintoni engafanele Uyitye kwi-Flexitarian Diet?

Abo bacinga ukutshintshela kwi-Flexitarian diet kufuneka bakuphephe okanye banciphise ukutya okulandelayo:

1. Inyama ebomvu kunye ne-offal: Kwi-Flexitarian diet, nangona ukusetyenziswa kwenyama kuncinci, kuyimfuneko ukuba uhlale kude neentlobo zenyama ezinobunzima kwaye ziqulethe amafutha amaninzi, njengenyama ebomvu kunye ne-offal. Inyama ebomvu yaziwa ngokuba yi-cholesterol ephezulu kunye nomxholo wamafutha. Nangona kunjalo, inyama ye-organ ihlala iqulethe izixa eziphezulu zamafutha ahluthayo. Ke ngoko, kubalulekile ukunqanda inyama ebomvu kunye ne-offal ukwenza ukutya kwakho kube nempilo kwaye ugxile kwisondlo esinempilo yentliziyo.
2. Iimveliso zenyama esetyenzisiweyo: Kwi-Flexitarian diet, ukusetyenziswa kwenyama kulinganiselwe, kwaye iimveliso zenyama ezicutshungulwayo kufuneka zipheliswe ngokupheleleyo. Iimveliso zenyama ezicutshungulwayo zihlala zinetyuwa eninzi, izinto ezigcinayo kunye namafutha ahluthayo. Kuya kuba yinto enempilo ukuguqukela kwimithombo yeprotheyini yemifuno efana neembotyi, iilentile kunye nee-ertyisi endaweni yeemveliso zenyama egayiweyo ezifana nesoseji, isalami kunye nesoseji.
3. Ukutya okukhawulezayo kunye nezidlo ezisele zilungile: Ekubeni ugxininise ekutyeni okunempilo kwi-Flexitarian diet, kufuneka uhlale kude nokutya okukhawulezayo kunye nokutya okulungeleyo. Olu hlobo lokutya luhlala luqulathe izixa eziphezulu zetyuwa, iswekile kunye namafutha ahluthayo. Endaweni yoko, kufuneka ukhethe ukutya okutsha, okwendalo kunye nokusempilweni okulungiselelayo ekhaya.
4. Iziselo ezineswekile kunye neziselo ezinesweti: Kwi-Flexitarian diet, kuluncedo ukuphepha iziselo ezineswekile eyongezelelweyo, njengeziselo ezineswekile kunye ne-sweeteners. Iziselo ezinoshukela zibangela ukutya okungeyomfuneko kwekhalori kwaye ziyingozi kwimpilo yakho. Endaweni yoko, kufuneka ukhethe iziselo ezinempilo ezifana namanzi, iti ye-herbal okanye ijusi yeziqhamo zendalo.

Ukutya okuFlexitarian kunye nokuzilolonga

Kwi-Flexitarian diet, ukutya kwezityalo ezifana nemifuno, iziqhamo, ukutya okuziinkozo kunye nemifuno kudala imvakalelo yokuzala kunye nokunceda ukunciphisa umzimba kunye nomxholo wekhalori ephantsi.

Nangona kunjalo, ukuze ukutya kusebenze, kubalulekile ukuba kudityaniswe nokuzilolonga. ZilolongeInceda ekulahlekeni kobunzima ngokunyusa izinga lokutsha kwekhalori emzimbeni. Ngexesha elifanayo, igcina ubunzima bemisipha kwaye ikhawuleza imetabolism. Xa udibanisa kunye nokutya kwe-Flexitarian, kunika ukwanda kwamandla emzimbeni kwaye kwenza kube lula ukufezekisa isimo esingcono somzimba.

Ukubandakanya umthambo ebomini bakho kunceda ukunciphisa uxinzelelo, ukwandisa amanqanaba amandla kunye nokuphucula impilo yengqondo, kunye nokugcina impilo yakho yonke. Ukuzivocavoca rhoqo kunye nokutya okuguquguqukayo kuphucula isimo sengqondo kunye nokuxhasa impilo yonke, ukuphucula umgangatho wobomi.

Iinzuzo zeFlexitarian Diet

Ukutshintshela kwi-Flexitarian diet ibonelela ngeenzuzo ezininzi malunga nempilo yabantu kunye nokugcinwa kwemithombo yendalo. Nazi ezinye iingenelo eziphambili kolu kutya:

1. Ubomi obunempilo: Ukutya kweFlexitarian kusekelwe kwiprogram yesondlo esilungeleleneyo. Kule nkqubo, iziqhamo, imifuno, iinkozo, iimbotyi kunye protein Isicwangciso sokutya esinemithombo yokutya okunempilo siyalandelwa. La maqela okutya abonelela ngezondlo eziyimfuneko ezifunwa ngumzimba kwaye abe negalelo kwindlela yokuphila esempilweni iyonke.
2. Ukukhusela impilo yentliziyo: Ukutya kwe-Flexitarian kujolise ekunciphiseni ukusetyenziswa kokutya okunamafutha kunye ne-cholesterol. Ngale ndlela, umngcipheko wezifo zentliziyo uyancipha kwaye impilo ye-cardiovascular iphucula. Ukongezelela, ukutya okuninzi okusekelwe kwizityalo kunceda ukulinganisela amanqanaba e-cholesterol.
3. Ukufikelela kubunzima obufanelekileyo: I-Flexitarian diet sisicwangciso sokutya esithandwa ngokubanzi ekulahlekeni kobunzima okanye iinjongo zokulawula ubunzima. Ukusetyenziswa kokutya okusekelwe kwizityalo kubangela ukuba i-calorie ephantsi. Ukongeza, enkosi kumxholo wayo wefayibha ephezulu, imvakalelo yokugcwala ihlala ixesha elide kwaye ukusetyenziswa kwe-snack kuyancipha.
4. Iinzuzo zokusingqongileyo: I-Flexitarian diet ixhasa ukugcinwa kokusingqongileyo ngokunciphisa ukusetyenziswa kwemveliso yezilwanyana. Ishishini lemfuyo ngowona mthombo wegesi yegreenhouse kwaye ikwanxulunyaniswa nokusetyenziswa kakhulu kwamanzi. I-Flexitarian diet ibonelela ngokhetho oluzinzileyo kulo mmandla kwaye inegalelo kulondolozo lwendalo.

Iingozi zeFlexitarian Diet

Nangona kunjalo, njengako konke ukutya, ukutya okuguquguqukayo kuzisa ingozi ethile. Ngoku makhe sithethe ngezinto ezinokuba yingozi kwi-flexitarian diet;

1. Ukunqongophala kwezondlo: Nangona ukutya kweFlexitarian kuxhomekeke kakhulu kukutya okusekelwe kwizityalo, ukunqongophala kwezondlo kunokwenzeka ngokusetyenziswa okuncinci kokutya kwezilwanyana. Ingakumbi intsimbi, Vitamin B12Kufuneka kuqatshelwe ukuba kuthathwe ukutya okwaneleyo kwezondlo ezifana ne-calcium, i-calcium kunye ne-omega-3. Ngoko ke, kubalulekile ukuba abo balandela oku kutya badibane nogqirha ukuchonga ukusilela kwezondlo kwaye bathathe izongezo rhoqo.
2. Ukunqongophala kweprotheyini: Ekubeni ukusetyenziswa kwenyama kunqunyelwe kwi-Flexitarian diet, kunzima ukuqinisekisa ukuba iprotheni eyaneleyo. Iiprotheyini zingumthombo wee-amino acids eziyimfuneko kumzimba kwaye zidlala iindima ezininzi ezibalulekileyo, ezifana nokugcina amanqanaba amandla, ukulungiswa kwemisipha kunye nokomeleza amajoni omzimba. Ukungonelanga kweprotheyini kunokubangela iingxaki ezinjengokulahleka kwemisipha, amajoni omzimba abuthathaka kunye namandla aphantsi ngokubanzi. Ke ngoko, kubalulekile kubantu abalandela ukutya okuguquguqukayo ukwahlula izicwangciso zabo zesondlo kunye nemithombo yeprotheyini yezityalo.
3. Inqanaba lamandla asezantsi: Ukutya okune-Flexitarian kunokubangela ukuba amanqanaba amandla ehle. Oku kungenxa yokuba ukutya kudla ngokuba neekhalori ezisezantsi kwaye ngamanye amaxesha akuniki amandla aneleyo. Oku kunokubangela ukungabikho kwamandla kunye nokuziva ubuthathaka ngokubanzi xa usenza imisebenzi yemihla ngemihla. Ngenxa yokuba amandla elahleka ngelixa ulandela ukutya, kubalulekile ukutya ukutya okunamafutha anempilo, i-carbohydrates enzima, kunye nezixa ezaneleyo zeprotheni ukwandisa amanqanaba amandla.
4. Imingeni yasekuhlaleni: Ukutya kweFlexitarian kunokutshintsha indlela yokutya inyama kwaye ngamanye amaxesha kudala ubunzima kwimicimbi yentlalo. Kunokuba nzima ukugqama njengomthengi oqondayo kwaye ufumane ezinye izitya, ngakumbi kwiimeko ezinjengeendibano zentsapho, utyelelo kwindawo yokutyela kunye nezimemo apho inyama ityiwa kakhulu.

Ngenxa yoko;

Ukutya kweFlexitarian lolona khetho lufanelekileyo kwindlela yokuphila esempilweni. Ngokunciphisa ukuxhomekeka kwimveliso yezilwanyana, kunokwenzeka ukubonelela ngokutya okunokulinganisela kunye nokuxhasa ukuzinza kokusingqongileyo.

Ukulandela ukutya kwe-Flexitarian, ukusetyenziswa kwenyama kuyancitshiswa kwaye imithombo yeprotheyini esekelwe kwizityalo isetyenziswa. Oku kutya okunempilo kunceda ukunciphisa umzimba. Inyaniso yokuba ukutya okusekelwe kwizityalo kuphantsi kweekhalori kunye nefayibha ephezulu kwandisa ukuziva ugcwele kwaye ikuvumela ukuba utye kancinci.

Kwangaxeshanye, ibonelela ngezondlo ezifunwa ngumzimba kuba igxininisa ekutyeni amafutha asempilweni. Nangona kunjalo, ukutya okuguquguqukayo kufuneka kuphunyezwe ngokunempilo kwaye kulandelwe ngokucophelela. Ukuze ube namava okutya okunempilo kunye nokuguquguqukayo, unokucinga ngokuzama ukutya okuguquguqukayo.

Umthombo: 1, 2, 3, 4, 5