Indlela yokunciphisa umzimba ngokutya kweVegetarian? Imenyu yeSampuli yeVeki e-1

Ukutya kwemifuno ayikokuphela kwendlela yokuphila enempilo nesesikweni, kodwa ikwakhapha kuhambo lwakho lokuncipha kobunzima. Ukutya okusekelwe kwisityalo kufana nomzobo ogcwele ukutya okumibalabala kunye neentlobo ezahlukeneyo zendalo. Kodwa sinokuwujika njani lo mzobo ube ngumsebenzi wokunciphisa ubunzima? Kweli nqaku, siza kufumanisa iimfihlo ezibhityileyo ezifihliweyo phakathi kwamagqabi aluhlaza kwaye sibone ukuba ukutya kwemifuno kunokuba yenye yezitshixo zokunciphisa umzimba ngendlela enempilo.

Yintoni iVegetarian Diet?

Ukutya kwemifuno kukutya okunciphisa okanye okungabandakanyi ngokupheleleyo ukusetyenziswa kwemveliso yezilwanyana. Kukho iintlobo ezahlukeneyo zokutya, ezinye ziyibandakanyi inyama, ngelixa ezinye zikwakhuphela ngaphandle iimveliso zezilwanyana ezifana neemveliso zobisi, amaqanda, kunye nobusi ngamanye amaxesha.

Abantu abaninzi bakhetha ukungadli imifuno ngezizathu zempilo, zokusingqongileyo, ezisesikweni nezenkolo. Abanye bakhetha le ndlela ngenxa yentlonipho enzulu yamalungelo ezilwanyana, ngelixa abanye bethatha le ndlela yokutya ukuze kugcinwe indalo okanye izibonelelo zempilo.

Ukutya kwemifuno kunokunciphisa umngcipheko wezifo ezininzi ezingapheliyo, ezifana nesifo senhliziyo, uxinzelelo lwegazi oluphezulu, isifo seswekile kunye nezinye iintlobo zomhlaza. Kwakhona kunceda ekulawuleni ubunzima kuba ngokuqhelekileyo iphantsi kweekhalori.

Xa ulandela ukutya kwemifuno, iprotheni, isinyithi, calciumKubalulekile ukuqinisekisa ukutya okwaneleyo kwezondlo ezithile ezifana ne-zinc, i-zinc kunye ne-vitamin B12. Ezi zondlo zikholisa ukufumaneka kwiimveliso zezilwanyana, kodwa zinokufumaneka nakwimithombo yezityalo ngokucwangciswa ngononophelo.

Xa iphunyezwa ngendlela enempilo nelungeleleneyo, ukutya kwemifuno kubonelela ngeenzuzo ezibalulekileyo zombini impilo yomntu kunye nokuzinza kokusingqongileyo. Nangona kunjalo, ngenxa yokuba iimfuno zesondlo zomntu ngamnye zahlukile, kubalulekile ukuthetha nogqirha wezokutya okanye ingcali yezempilo phambi kokuba wamkele olu hlobo lokutya.

Ukuba yimifuno ayikokutya nje kuphela, kodwa yindlela yokuphila. Ngoko ke ngaphambi kokuba uqalise olu hambo, kubalulekile ukufumanisa okona kukulungeleyo. Zininzi iindlela zokuphila ubomi obunempilo nobonwabileyo, kwaye ukutya kwemifuno kunokuba yenye yazo.

Zeziphi iintlobo zeVegetarianism?

IVegetarianism kukutya okusekelwe kumgaqo wokungatyi iimveliso zenyama ezifunyenwe kwizilwanyana. Nangona kunjalo, kukho iindlela ezahlukeneyo kunye neentlobo zokutya phantsi kwale ngcamango ebanzi. Ke, zeziphi ezi ntlobo kwaye yintoni umahluko phakathi kwazo?

1. ILacto-Vegetarianism: I-Lacto-vegetarians ayidli inyama, intlanzi kunye namaqanda, kodwa iyaqhubeka isitya iimveliso zobisi. Oku kutya kuxhaphake kakhulu eIndiya kwaye kunika izibonelelo zezondlo ezifana neprotheyini kunye ne-calcium enikezelwa yimveliso yobisi.
2. I-Ovo-Vegetarianism: I-Ovo-imifuno ayidli inyama kunye nentlanzi, kodwa qhubeka nokutya amaqanda. Amaqanda ngumthombo weprotheyini ekumgangatho ophezulu kunye neevithamini ezibalulekileyo kunye neeminerali.
3. ILacto-Ovo-Vegetarianism: Ngabantu abatya imifuno abatya zombini iimveliso zobisi kunye namaqanda. Oku kokona kutya kwemifuno kuxhaphakileyo kumazwe aseNtshona.
4. I-Pescatarianism: I-Pescatarians ayidli inyama kwizilwanyana zomhlaba ezifana nenyama kunye nenkukhu, kodwa iquka intlanzi kunye nokunye ukutya kwaselwandle ekutyeni kwabo. Intlanzi ityebile kwi-omega-3 fatty acids kwaye ixhasa impilo yentliziyo.
5. IVeganism: inyama yezilwanyanaAbayityi inyama, intlanzi, iimveliso zobisi, amaqanda kunye nazo zonke ezinye iimveliso zezilwanyana. Kananjalo abasebenzisi iimpahla, izixhobo kunye nezinye iimveliso ezivela kwizilwanyana. I-Veganism nayo ithathwa njengendlela yokuphila.
6. IVegetarianism ekrwada: Abatya imifuno ekrwada abakutyi ukutya okuphekiweyo kunye nokutya okugayiweyo. Ukutya kwabo kusekelwe kwimifuno eluhlaza, iziqhamo, imbewu kunye namandongomane.
7. FiLexitarian (Flexible Vegetarianism): IiFlexitarians, ngokuqhelekileyo balandela ukutya kwemifuno, kodwa bavulelekile ukuba batye inyama ngamaxesha athile. Oku kutya kunika indlela eguquguqukayo kwaye ijolise ekunciphiseni ukusetyenziswa kwenyama.

Ukutya kwemifuno nganye kuneenzuzo zayo kunye neeprofayili zesondlo. Iinjongo zempilo yobuqu, iinkolelo zokuziphatha, kunye neenkxalabo zokusingqongileyo zinokuchaphazela ukutya kwemifuno umntu akukhethayo. Into ebalulekileyo xa ukhetha nakuphi na ukutya kukufumana zonke izondlo ezifunwa ngumzimba ngendlela elungeleleneyo.

Ngaba Ukutya kweVegetarian kukunceda ukuba unciphise umzimba?

Abantu abaninzi abasukela ubomi obunempilo kunye nobunzima obufanelekileyo bacinga ukwenza utshintsho kwindlela abatya ngayo. Esinye sezihloko eziye zafumana ukuthandwa kwiminyaka yakutshanje kwaye abantu abaninzi bayazibuza malunga nokuba ingaba ukutya kwemifuno kukunceda ukuba unciphise umzimba. Ngoko, ngaba kunokwenzeka ngokwenene ukunciphisa umzimba ngokutya kwemifuno?

Isiseko sokutya kwemifuno yimifuno, iziqhamo, ukutya okuziinkozo, iimbotyi kunye neemveliso zobisi ezingenamafutha. Ukungabandakanyi inyama ngokubanzi kudala i-calorie ephantsi kunye nokutya okuphezulu kwefayibha. Ifayibha ithoba inkqubo yokwetyisa, ikwenza uzive ugcwele ixesha elide, nto leyo inceda ekulawuleni ubunzima.

Nangona kunjalo, amandla okulahleka kobunzima bokutya kwemifuno kuyahluka kumntu nomntu. Into ephambili kukuba ukutya kunokulinganisela kwaye kuhluke. Ukuphelisa nje inyama ekutyeni akwanele; Ukutya okuza kutshintshwa kufuneka kube nesondlo esiphezulu kwaye kungalungiswa. Umzekelo, iimveliso zemifuno, ukutya okutyiwayo okuneswekile, okanye iinkozo ezisulungekileyo zinokuchaphazela kakubi iinzame zokuncipha.

Enye ingongoma ebalulekileyo lulawulo lwesahlulo. Ngelixa kukutya kwemifuno, kuyimfuneko ukuphepha ukutya okuninzi kwekhalori. Ukutya kwemifuno enekhalori ephezulu nako kunokubangela ubunzima. Ngoko ke, kubalulekile ukukhetha ukhetho olunempilo lwemifuno kwaye ugcine iinxalenye ezifanelekileyo.

Uphando lubonisa ukuba ukutya kwemifuno kunceda ukulawula ubunzima kwixesha elide. Nangona kunjalo, kubalulekile ukuba uqaphele xa ulandela oku kutya kwaye usebenze kunye ne-dietitian okanye isondlo sokutya ukuba kuyimfuneko. Ke, kunokwenzeka ukuba unciphise umzimba ngendlela esempilweni ngelixa ufumana zonke izondlo ezifunwa ngumzimba.

Isampulu yoLuhlu lokuTya iVegetarian

1-Iveki yokutya kweVegetarian

Nalu uluhlu lweveki yokutya lwemifuno oluya kunceda abo bafuna ukunciphisa umzimba:

ngoMvulo:

• Isidlo sakusasa: Isonka sengqolowa, i-feta cheese, itumato, ikhukhamba, ioliva kunye nepepile eluhlaza.
• I-Snack: Isandla sembewu yethanga kunye nesitya sama cherry.
• Isidlo sasemini: Amagqabi omdiliya agalelwe ngeoyile yomnquma kunye nebhotela.
• I-Snack: Isaladi enye yeziqhamo.
• Isidlo sangokuhlwa: Iibhola ze-lentil kunye nesaladi.

Tuesday:

• Isidlo sakusasa: I-oatmeal, iziqhamo ezitsha kunye nama-walnuts.
• I-Snack: Iqhekeza levatala kunye nesandla seehazelnuts.
• Isidlo sasemini: I-Bulgur pilaf kunye neetamatati kunye ne-mint, iyogathi.
• I-Snack: Iminqathe kunye ne-hummus.
• Isidlo sangokuhlwa: U-Imam waquleka waza wa-tzatziki.

ngoLwesithathu:

• Isidlo sakusasa: I-curd cheese, isonka sengqolowa kunye nemifuno emitsha.
• I-Snack: Isandla seealmond kunye nesilayi sepayinapile.
• Isidlo sasemini: I-stew yemifuno kunye ne-kefir.
• I-Snack: Isitya seyogathi kunye neziqhamo ezitsha.
• Isidlo sangokuhlwa: Isaladi ye-scallop kunye ne-arugula.

ngoLwesine:

• Isidlo sakusasa: I-Menemen (engenaqanda), isonka sengqolowa.
• I-Snack: Isandla se-walnuts kunye nesilayi se-melon.
• Isidlo sasemini: Isaladi ye-eggplant kunye nesonka sengqolowa esinqunyiweyo.
• I-Snack: Isitya samaqunube.
• Isidlo sangokuhlwa: Amakhowa ahlambulukileyo kunye ne-bulgur pilaf.

ngoLwesihlanu:

• Isidlo sakusasa: Muesli, ubisi kunye neziqhamo ezintsha.
• I-Snack: Isandla seeertyisi ezigcadiweyo kunye nesilayi segrapefruit.
• Isidlo sasemini: I-artichokes egcweleyo kunye nesaladi yesipinatshi enelamuni.
• I-Snack: Isilayi sesonka sengqolowa kunye netshizi.
• Isidlo sangokuhlwa: Iimbotyi ngeoyile yomnquma kunye neyogathi ecaleni.

ngoMgqibelo:

• Isidlo sakusasa: Isonka samasi esicaba kunye nesaladi yetumata.
• I-Snack: Isandla seepistachios kunye nesilayi sepapaya.
• Isidlo sasemini: I-Zucchini i-hash browns kunye ne-tarator sauce.
• I-Snack: Isitya seziqhamo ezixutywe.
• Isidlo sangokuhlwa: I-pita yemifuno kunye nejusi yetheniphu.

Market:

• Isidlo sakusasa: Imashi yeeavokhado kunye nethowusti yengqolowa epheleleyo.
• I-Snack: Isandla seeapilkosi ezomileyo kunye nesilayi semango.
• Isidlo sasemini: Isobho se-lentil kunye nesaladi edibeneyo eluhlaza ecaleni.
• I-Snack: Isilayi sesonka sengqolowa kunye nentlama yomnquma.
• Isidlo sangokuhlwa: I-gratin yemifuno ebhakiweyo nge-kefir.

Olu luhlu lokutya kwemifuno lulungiselelwe isidlo ngasinye ngokuhambelana nemigaqo yesondlo esinempilo kunye nokulinganisela. Nangona kunjalo, kubalulekile ukubonisana nengcali yezempilo ngaphambi kokuba wenze naluphi na utshintsho kwisondlo. Olu luhlu lunokuba sisiqalo esihle kwabo basanda kutya imifuno kwaye banokulungiswa ngokuhamba kwexesha ukuze bahambelane nezinto ozikhethayo. 

Kukuphi ukutya okuBandakanyiweyo kwiVegetarian Diet?

Ukutya kwemifuno kubandakanya iintlobo ngeentlobo zokutya okusekelwe kwizityalo kwaye uphepha iimveliso zezilwanyana. Nanga amaqela okutya asisiseko aqukiweyo kukutya kwemifuno:

• Imifuno: Yonke imifuno yenza isiseko sokutya kwemifuno. Iintlobo ngeentlobo zemifuno ezifana ne-broccoli, isipinatshi, iipepile, i-eggplant kunye nezinye zizityebi kwiivithamini kunye neeminerali.
• Iziqhamo: Iziqhamo ezitsha, ezikhenkcezisiweyo okanye ezomisiweyo zibonelela ngeeshukela zendalo, ifayibha kunye nezondlo ezibalulekileyo.
• Iimbotyi: IlentileIimbotyi ezifana nee-ertyisi, iimbotyi kunye nee-ertyisi zizityebi kwiprotheyini kunye nefiber.
• Amazimba: IQuinoaIinkozo ezipheleleyo, ezifana ne-bulgur, oats, isonka sengqolowa kunye ne-pasta, zibonelela nge-carbohydrates kunye nefayibha eziyimfuneko ukuze zibe namandla.
• Amandongomane kunye nembewu: Amantongomane kunye nembewu, efana ne-walnuts, i-almonds, imbewu ye-chia kunye ne-flaxseeds, iqulethe amafutha anempilo kunye neprotheni.
• Iimveliso zobisi kunye namaqanda: Kubantu abatya imifuno ye-lacto-ovo, iimveliso zobisi ezifana nobisi, itshizi, iyogathi kunye namaqanda ziyimithombo yeprotheyini kunye nekhalsiyam.
• Ubisi lwemifuno kunye neemveliso zobisi: Soya, ialmond, ubisi oat Ubisi olusekwe kwizityalo kunye neetshizi ze-vegan, ezifana, zibonelela ngeendlela ezizezinye zokutya imifuno kunye ne-vegan.
• amafutha: Ioli yeoli, ioli yeeavokhado kunye nezinye ioyile zemifuno zongeza i-acids enempilo enamafutha kunye nencasa.

Oku kutya kwenza isiseko sokutya okunokulinganisela kwemifuno kwaye kufuneka kuhluke ukuqinisekisa ukuthathwa kwezakhamzimba okwaneleyo. 

Kukuphi ukutya okungaqukwanga kwiVegetarian Diet?

Oku kutya kulandelayo ngokuqhelekileyo akubandakanywa ekutyeni kwemifuno kuba kuphuma kwisilwanyana:

• Et: Inyama yenkomo, yehagu, yegusha, yenkukhu nazo zonke ezinye iintlobo zenyama.
• Intlanzi kunye nokutya kwaselwandle: Zonke iintlobo zeentlanzi, i-shrimp, iimbatyisi kunye nokunye ukutya kwaselwandle.
• Gelatine: Into efunyenwe kwicartilage yezilwanyana kwaye isetyenziswa kwezinye izimuncumuncu, iijeli kunye neelekese.
• Qamba kwakhona: I-enzyme edla ngokufumaneka kwisisu sesilwanyana, esetyenziselwa ukuveliswa kweetshizi ezithile.
• Bal: Yimveliso eveliswa ziinyosi abanye abatya imifuno abangathandi ukuyidla.
• Amafutha ezilwanyana: Ibhotolo, tallow kunye namanye amafutha emvelaphi yezilwanyana.

Ngelixa i-lacto-ovo imifuno inokutya iimveliso zobisi kunye namaqanda, i-vegans iyazisusa ezi mveliso ekutyeni kwazo. Xa ulandela ukutya kwemifuno, oku kutya kufuneka kutshintshwe ngezityalo ezizezinye ezinexabiso eliphezulu lesondlo. Ukutya okunempilo kwemifuno, kubalulekile ukufumana ezi zondlo kwimithombo yezityalo kwaye utye ukutya okunesondlo. 

Ziziphi iiNzuzo ngokutya kweVegetarian?

Ngoko ke, yintoni imiphumo emihle yolu kutya kwimpilo?

1. Ikhusela impilo yentliziyo: Ukutya kwemifuno kunceda ukunciphisa umngcipheko wezifo zentliziyo kuba kuncinci kunamafutha kunye ne-cholesterol. Ukutya okusekelwe kwizityalo kucebile kwifiber, i-antioxidants kunye ne-phytochemicals exhasa impilo yentliziyo.
2. Igalelo kulawulo lobunzima: Ngombulelo kumxholo wefayibha ephezulu, ukutya kwemifuno kwandisa imvakalelo yokuhlutha kwaye kunciphisa utyekelo lokutya kakhulu. Oku kunceda ukulawula ubunzima kunye nokugcina ubunzima bomzimba obunempilo.
3. Yehlisa umngcipheko wesifo seswekile: Ukutya kwemifuno kutyebile kwi-fiber kunye ne-carbohydrates eyinkimbinkimbi elawula iswekile yegazi. Ngezi mpawu, kunciphisa umngcipheko wohlobo lwe-2 yeswekile kwaye negalelo ekulawuleni isifo sikashukela.
4. Inokunciphisa umngcipheko womhlaza ngokuthi: Olunye uphando lubonisa ukuba ukutya kwemifuno kunokunciphisa umngcipheko wezinye iintlobo zomhlaza, ngakumbi umhlaza wekoloni. I-antioxidant kunye ne-anti-inflammatory properties yesondlo esisekelwe kwisityalo sidlala indima ekuboneleleni le mpembelelo yokukhusela.
5. Iphucula inkqubo yokwetyisa: Ukutya kwemifuno kuqulethe ixabiso eliphezulu lefiber, elilawula inkqubo yokugaya kunye nokuphucula impilo yamathumbu. Oku kunceda ukuthintela iingxaki zokwetyisa ezifana nokuqhinwa.
6. Yehlisa impembelelo yokusingqongileyo: Ukutya kwemifuno kuyasebenza ekunciphiseni iimpembelelo zokusingqongileyo ezibangelwa yimveliso yezilwanyana. Ukufuya imfuyo kunomgangatho ophezulu wokusingqongileyo malunga nokukhutshwa kwegesi yegreenhouse kunye nokusetyenziswa kwamanzi. Ukutya okusekelwe kwizityalo kuyayinciphisa le mpembelelo.
7. Ukuhlonipha amalungelo ezilwanyana: Ukutya kwemifuno lukhetho olusesikweni kubantu abanovelwano kumalungelo ezilwanyana. Akakufuni ukusetyenziswa nokuxhatshazwa kwezilwanyana yaye uphila ubomi obubonisa uvelwano.

Ezi zibonelelo zempilo zokutya kwemifuno zixhaswa luphando lwezenzululwazi. 

Ziziphi iiNgozi zokutya kweVegetarian?

Nangona oku kutya kunika izibonelelo ezininzi zempilo, kuzisa nemingcipheko ethile kunye nokungonakali. Zeziphi iingozi ezinokubakho ezinokufunyanwa ngabantu abasebenzisa le ndlela yokutya?

1. Ukunqongophala kwezondlo: Inyama kunye nezinye iimveliso zezilwanyana zinezondlo ezibalulekileyo ezifunwa ngumzimba. Abo balandela ukutya kwemifuno, Vitamin B12inokunqongophala kwizondlo ezifana nentsimbi, i-zinc, i-calcium kunye ne-omega-3 fatty acids. Ezi ntsilelo zinokukhokelela kwiingxaki zempilo ekuhambeni kwexesha.
2. Ukutya okungonelanga kweprotheyini: Inyama yenye yeyona mithombo ilungileyo yeprotheyini ekumgangatho ophezulu. Abatya imifuno kufuneka bajike kwezinye iindawo zeprotheyini ezifana nemifuno, i-tofu kunye ne-seitan ukuqinisekisa ukutya okwaneleyo kweprotheyini.
3. Amanqanaba esinyithi asezantsi: Intsimbi ephuma kwizilwanyana ifunxwa lula kunentsimbi esekwe kwizityalo. Abo balandela ukutya kwemifuno, ukunqongophala kwe-iron anemia inokuba semngciphekweni.
4. Ukunciphisa i-omega-3 fatty acids: Iintlanzi kunye neentlanzi zaselwandle zizityebi kwi-omega-3 fatty acids. Abatya imifuno banokutya i-flaxseeds, i-walnuts kunye ne-walnuts ukufumana la manqatha abalulekileyo. iimbwe zechai kufuneka bathembele kwimithombo yemifuno efana
5. Ukusetyenziswa okuphezulu kwe-carbohydrate: Abanye abantu abatya imifuno banokutya izixa ezikhulu zecarbohydrates ukuze bathathe indawo yenyama. Oku kunokubangela ubunzima kunye nokuguquguquka kweswekile yegazi.
6. Imingeni yentlalo nenkcubeko: Ukutya kwemifuno kunokubangela ubunzima kwiindawo ezithile zentlalo nenkcubeko. Iimeko ezinjengendawo yokutyela elinganiselweyo okanye ukunqongophala kokukhetha okufanelekileyo kwisidlo sentsapho kunokuba ngumthombo woxinzelelo kubantu abatya imifuno.
7. Ukuphazamiseka kokutya: Abanye abantu banokusebenzisa ukutya kwemifuno ukufihla iingxaki zabo zokutya. Le yimeko exhaphake kakhulu kulutsha kwaye inokukhokelela kwiingxaki ezinzulu zempilo.

Ukunciphisa iingozi ezinokubakho kukutya kwemifuno, kubalulekile ukulandela isicwangciso sokutya esinokulinganisela kunye neentlobo ezahlukeneyo kwaye uthathe izongezo zesondlo ukuba kuyimfuneko. Ukongeza, ukujongwa rhoqo kwempilo kunye novavanyo lwegazi kunokunceda ukufumanisa ukusilela kwezondlo kwangethuba.

Ngenxa yoko;

Ukutya kwemifuno, xa kucwangciswe ngokuchanekileyo, akuncedi nje ukunciphisa umzimba kodwa kuvula umnyango wendlela yokuphila enempilo. Kuye kwaqinisekiswa ngokwesayensi ukuba ukutya okusekelwe kwisityalo kuneenzuzo ezininzi, ukusuka kwimpilo yentliziyo ukuya kwi-digestion. 

Nangona kunjalo, khumbula ukuba umzimba womntu ngamnye wahlukile kwaye kubalulekile ukwenza isicwangciso sokutya esifanelekileyo esisekelwe kwiimfuno zomntu. Kuhambo lwakho lokuncipha kobunzima kunye nokutya kwemifuno, ungaguqula olu hambo lube ngamava amnandi ngokulungiselela iipleyiti ezigcwele ukutya okunemibala kunye neentlobo ngeentlobo, ngaphandle kokuthomalalisa kumaxabiso esondlo. 

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