Kuyini Ukudla Kwe-Pescatarian Futhi Kwenziwa Kanjani? I-Pescatarian Nutrition kuzo zonke izici

Ukudla kwe-pescatarian, okungenye yezitayela zokudla okunomsoco, kulandelwa abantu abafuna ukunciphisa umzimba. Ngenxa yalesi sizathu, kuyini ukudla kwe-pescatarian futhi kwenziwa kanjani, okuyisihloko esibuzwa abantu abaningi? Kuyisihloko esihlokweni sethu. Kulesi sihloko, sizoxoxa ngezimiso eziyisisekelo zokudla kwe-pescatarian kanye nemiphumela yayo empilweni.

Iyini I-Pescatarian Diet?

I-Pescatarianism, okuyindlela yokudla, empeleni iyifilosofi yokuphila. Abanye abantu bangase baphendukele kulolu hlobo lokudla okunomsoco ngenxa yazo zombili izici zempilo nezemvelo. Ama-pescatarians angabantu abadla imifino abangadli imikhiqizo yenyama kodwa badla izinhlanzi nokudla kwasolwandle.

I-Vegetarianism nayo ihlukaniswe yaba izigatshana. Isibonelo, abantu abadla imifino be-lacto-ovo badla amaqanda nemikhiqizo yobisi evela emithonjeni yezilwane kodwa ayikho inyama nenhlanzi. Ama-ovo-imifino ayidli izinhlanzi, inyama noma imikhiqizo yobisi. Okuwukuphela komkhiqizo wesilwane awudlayo amaqanda. Ngakolunye uhlangothi, ama-pescatarians adla izinhlanzi nokudla kwasolwandle kuphela ekudleni kwezilwane.

Ingabe Ukudla Kwe-Pescatarian Kukusiza Ukwehlisa Isisindo?

Umsoco we-Pescatarian uyindlela yokudla kanye nefilosofi yokuphila kunokudla ukuze ulahlekelwe isisindo. Abanye abantu basebenzisa le ndlela yokudla ukuze behlise isisindo. Ngakho-ke, ingabe ukudla kwe-pescatarian kukwenza ulahlekelwe isisindo?

Ukudla kwe-Pescatarian kusiza ukunciphisa umzimba. Ngoba kusekelwe ekudleni okune-fiber ngokuvamile okunama-kilojoule aphansi. Ukudla amanani aphezulu ezithelo, imifino, okusanhlamvu kanye nemifino kusekela ukulahlekelwa isisindo. Ngenxa yokuqukethwe kwayo okuphezulu kwe-fiber, inyusa umuzwa wokugcwala ngenkathi ilawula uhlelo lokugaya ukudla.

Ungakulandela Kanjani Ukudla Kwe-Pescatarian?

Ungalandela lezi zinyathelo ezingezansi uma ulandela ukudla kwe-pescatarian:

1. Ukukhetha kwezinhlanzi nokudla kwasolwandle: Khetha izinhlanzi ezintsha, zemvelo, eziphilayo nezifuywe ngokuqhubekayo kanye nezilwane zasolwandle. Lezi i-omega-3 fatty acids ecebile ngokwemibandela
2. Ukusetshenziswa kwezithelo nemifino: Qiniseka ukuthi udla izithelo nemifino kukho konke ukudla. Lokhu kukunikeza i-fiber, amavithamini namaminerali.
3. Imifino: Faka okusanhlamvu okusanhlamvu, okuhlanganisa amaprotheni ezitshalo afana nodali, uphizi nobhontshisi, ekudleni kwakho.
4. Okusanhlamvu: isinkwa sikakolweni, irayisi elinsunduHlukanisa ukudla kwakho ngokukhetha okusanhlamvu okuphelele okunjengokolweni, oats kanye ne-bulgur. Lokhu kukunika amandla.
5. Imikhiqizo yobisi: Ungazuza emikhiqizweni yobisi njengobisi, iyogathi noshizi. Lezi ziqukethe amaprotheni, i-calcium nezinye izakhi ezibalulekile.
6. Amafutha emifino: Lungiselela ukudla kwakho usebenzisa amafutha emifino anempilo njengamafutha omnqumo, amafutha e-hazelnut, namafutha kakotapheya.
7. Ukudla okuvamile: Uncamela ukudla ukudla oku-3 okuyinhloko kanye nokudla okulula okungama-2-3 ngosuku. Ngale ndlela, umuzwa wendlala uyancipha futhi ushukela wakho wegazi uhlala ulinganisela.
8. Ukusetshenziswa kwamanzi: Qiniseka ukuthi uphuza okungenani amalitha ama-2 amanzi ngosuku. Lokhu kuqinisekisa ukusebenza kahle kwemisebenzi yomzimba.
9. Nciphisa ukudla osekuphekwe: Gwema ukudla okugayiwe kanye nokupakishiwe. Lezi ngokuvamile azinampilo futhi ziqukethe izithasiselo.
10. Yidla ngokulinganisela: Ngokuhambisana nezimiso zokudla okunempilo, qiniseka ukuthi udla amanani alawulwa ingxenye kanye namaphakathi.

Amathiphu Okufanele Uwalandele Ekudleni Kwe-Pescatarian

• Indlela engcono kakhulu yokupheka lapho ulungiselela inhlanzi ukuyiwosa ngamafutha anempilo. Lokhu kungenxa yokuthi amafutha angenampilo akhulisa ingozi yesifo senhliziyo.
• Ungakwazi futhi ukuthungatha inhlanzi, kodwa gwema ukuyithosa.
• Gwema izinhlanzi ezigcwele i-mercury, njengoshaka, i-tuna ne-swordfish, futhi udle izinhlanzi ezifana ne-trout ne-herring.
• Sebenzisa izinhlanzi ezintsha nokudla kwasolwandle ukuze uthole umsoco omningi.
• Khetha izithelo nemifino enombala wothingo, njengemifino enamaqabunga amnyama, upelepele oyinsimbi ophuzi nobomvu, amawolintshi, amajikijolo aluhlaza, ama-eggplant ansomi namakhowe.
• Yidla izinhlanzi ezimnyama ezifana nesipinashi, i-kale ne-broccoli ukuze ukhulise ukudla okusansimbi. imifino enamahlamvu aluhlazaDlala nge. 

Uhlu Lokudla Kwe-Pescatarian

Uhlu lokudla kwe-pescatarian olungezansi luyisibonelo sokukuqondisa lapho ulandela lokhu kudla:

ibhulakufesi

• 1 inkomishi ye-oatmeal noma i-wholewheat cereal
• Izingcezu zikakotapheya noma ibhotela le-hazelnut ocezwini olu-1 lwesinkwa sikakolweni
• Ama-strawberry ambalwa noma ubhanana
• Ubisi olusekelwe ezitshalweni noma ubisi lwe-almond

ukudla okulula

• Isandla esingu-1 sama-walnuts noma ama-alimondi
• 1 ucezu lwesithelo (i-apula, iwolintshi, ipheya, njll.)

Isidlo sasemini

• Ipuleti elingu-1 le-bulgur pilaf noma isaladi ye-quinoa enemifino
• Ama-Walnuts noma imbewu kusaladi onamaqabunga aluhlaza
• Imifino egqoke ijusi kalamula noma amafutha omnqumo

ukudla okulula

• I-Hummus noma ubhontshisi unamathisela kucezu olu-1 lwesinkwa sikakolweni
• Izithelo ezimbalwa ezisikiwe (ikhabe, amagilebhisi, ama-strawberries, njll.)

Isidlo sakusihlwa

• 1 ipuleti lezitsha zemifino (isipinashi, i-broccoli, i-zucchini, njll.)
• I-pasta eyodwa kakolweni noma amazambane
• 1 ingilazi yeyogathi

ukudla okulula

• 1 ubhanana noma esinye isithelo
• Isandla esingu-1 sama-hazelnut noma ama-alimondi

Lolu wuhlu nje lwesampula lokudla kwe-pescatarian. Kubalulekile ukuthola ukwesekwa kuchwepheshe wezokunakekelwa kwempilo ngohlelo lokudla komuntu siqu.

Yini Ongayidla Ekudleni Kwe-Pescatarian?

Ukudla okulandelayo kungadliwa ekudleni kwe-pescatarian:

1. Imifino: Yonke imifino efana ne-broccoli, iklabishi, izaqathe, i-zucchini, isitshalo seqanda, ulethisi nesipinashi ingadliwa ekudleni kwe-pescatarian.
2. Izithelo: Zonke izithelo ezinjengama-apula, amapheya, amawolintshi, ubhanana, ama-strawberries, amajikijolo, ama-cherries namagilebhisi afaneleka ekudleni kwe-pescatarian.
3. Imifino: Imifino efana ne-lentils, i-chickpeas, ubhontshisi, uphizi kanye ne-green lentils ingasetshenziswa njengomthombo wamaprotheni kanye ne-fiber.
4. Okusanhlamvu: Izinhlamvu ezinempilo ezifana nerayisi elinsundu, i-oatmeal, i-bulgur, i-rye, nesinkwa sikakolweni singadliwa ngokudla kwe-pescatarian.
5. Amaqanda nemikhiqizo yobisi: Ama-Pescatarians adla amaprotheni asekelwe ezilwaneni njengamaqanda, ubisi, iyogathi noshizi.
6. Imikhiqizo yasolwandle: Ekudleni kwe-pescatarian, ukudla kwasolwandle njengezinhlanzi, izimfanzi, izimbaza, izinkalankala kanye nama-oyster kuyadliwa.
7. Imithombo yamaprotheni yemifino: Imithombo yamaprotheni yemifino efana ne-soy ifakiwe ekudleni kwe-pescatarian.

Yini Okungafanele Idliwe Ekudleni Kwe-Pescatarian?

Ukudla kwe-pescatarian wukudla kwabantu abangakudli ukudla kwezilwane ngaphandle kwezinhlanzi nokudla kwasolwandle. Labo abalandela lokhu kudla baqhelelana nemithombo yamaprotheni ezilwane njengenyama, inkukhu, i-turkey kanye neminye imikhiqizo yobisi. Ukusetshenziswa kwalokhu kudla okulandelayo akukhuthazwa ekudleni kwe-pescatarian:

• Imithombo yamaprotheni ezilwane njengenyama, inkukhu kanye ne-turkey.
• Amafutha ezilwane: Kunconywa ukugwema imikhiqizo yezilwane ezinamafutha njengenyama ebomvu, ubisi nemikhiqizo yobisi, ibhotela kanye nemajarini.
• Ukudla okugayiwe: Imikhiqizo yenyama egayiwe njengama-hamburgers, amasoseji kanye ne-salami akufanele ifakwe ekudleni kwe-pescatarian.
• Ibhotela kanye namafutha angenampilo acutshunguliwe.
• Eminye imikhiqizo yobisi, njengoshizi.

Pescatarian Nutrition Izinzuzo

Ukudla kwe-pescatarian kunezinzuzo zezempilo ezifana nalezi:

1. Isekela impilo yenhliziyo: Ukudla kwe-pescatarian kusekela impilo yenhliziyo ngokunciphisa amafutha agcwele. Izinhlanzi nezilwane zasolwandle zicebile nge-omega-3 fatty acids futhi zinciphisa ingozi yesifo senhliziyo.
2. Ithuthukisa ukugaya: Ukudla kwe-pescatarian kusekelwe ezithelweni ezicebile i-fiber, imifino kanye nokusanhlamvu okuphelele. Le micu ilawula uhlelo lokugaya ukudla futhi inciphise nengozi yokuqunjelwa.
3. Yehlisa i-cholesterol: Amafutha agcwele ekudleni okuvela ezilwaneni angakhuphula amazinga e-cholesterol. Ukudla kwe-pescatarian kusiza ukulawula amazinga e-cholesterol ngokunciphisa ukudla okunjalo.
4. Inikeza ukulawula isisindo: Ukudla kwe-pescatarian kukhuthaza ukudla okunekhalori ephansi, i-fiber- kanye nokudla okunomsoco. Lokhu kusiza nasekulawuleni isisindo.
5. Yehlisa ingozi yomdlavuza: Ucwaningo luveza ukuthi ukudla inyama kungase kwenyuse ingozi yezinhlobo ezithile zomdlavuza. Ukudla kwe-pescatarian kusiza ukunciphisa ingozi yomdlavuza ngokunciphisa ukusetshenziswa kwenyama.
6. Ukudla okunempilo: Ukudla kwe-pescatarian kuhlanganisa izithelo, imifino, okusanhlamvu, okusanhlamvu, amafutha anempilo, nezinhlanzi ezicebile ngamaprotheni kanye nezinhlanzi zasolwandle. Ngale ndlela, inikeza ukudla okunempilo.

Kodwa-ke, lapho ulandela ukudla kwe-pescatarian, kubalulekile ukunaka ukuhlukahluka kokudla futhi uqinisekise ukudla okwanele okunomsoco. Nakuba izinhlanzi nezilwane zasolwandle kucebile ngamaprotheni nezinye izakhamzimba, kubalulekile ukuthola imisoco eyanele nakweminye imithombo yokudla.

Izingozi Zokudla Kwe-Pescatarian

Izingozi ezingaba khona zokudla kwe-pescatarian zimi kanje:

1. Ukushoda kwezakhi: Ukudla kwe-pescatarian kungase kubangele ukuntuleka kokudla okunomsoco ngoba akufaki okunye ukudla kwezilwane. Ikakhulukazi, ukuntuleka kwamaprotheni, insimbi, i-omega-3 fatty acids, i-calcium ne-vitamin B12 kungenzeka.
2. Ukushoda kwe-ayoni: Inyama ingenye yemithombo engcono kakhulu yensimbi. Ama-pescatarians asengozini yokuntuleka kwensimbi ngoba adla inyama elinganiselwe. ukuntula insimbiKungabangela izinkinga eziningi zempilo ezifana ne-anemia, ukukhathala, ukwehla kwamasosha omzimba kanye nezinkinga zokugxilisa ingqondo.
3. Ukushoda kwe-Vitamin B12: I-Vitamin B12 iyivithamini etholakala ekudleni kwezilwane. Ukushoda kwe-Vitamin B12Kungaholela ezinkingeni zempilo ezifana nokulimala kwezinzwa, i-anemia, amasosha omzimba abuthakathaka kanye nezinkinga zenkumbulo.
4. Ukushoda kwamaprotheni: Inyama nenhlanzi kungenye yemithombo eyinhloko yamaprotheni. Ukusetshenziswa kwamaprotheni ekudleni kwe-pescatarian kulinganiselwe kakhulu futhi ama-pescatarians asengozini yokuntuleka kwamaprotheni. Ukuntula amaprotheniKungabangela izinkinga ezifana nokulahlekelwa kwemisipha, amasosha omzimba abuthakathaka kanye namazinga aphansi wamandla.

Ngenxa yalezi zizathu, kuyadingeka ukuthi impilo idale uhlelo lokudla okwanele nokulinganisela ekudleni kwe-pescatarian. Kungaba yinzuzo ukuthola usizo kuchwepheshe wezokudla ukuze uthole uhlelo oluqondile lokudla.

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