Nzira yekuyananisa sei kudya kwezvirimwa nekuzvitakura?

Ndezvipi zvokudya zvinorambidzwa chaizvoizvo?

Vezvirimwa dzvinyirira mukudya kwavo chero mhuka kana chigadzirwa chegungwa (hove nehove dzegungwa), nekuda kwezvikonzero zvehutano, hutano kana tsika. Vamwe, zvisinei, dzimwe nguva vanodya hove uye huku duku, asi hapana mhuka dzinoyamwisa (uye hapana nyama inotonhora). Sangano iri rinonzi "neo-vegetarianism".

Chii chakasiyana nemavegans?

"Vegans" havadyi hapana zvigadzirwa zvemhuka, kureva kuti, hapana mukaka, hapana mazai, hapana uchi. Hutongi hune njodzi yekukonzera zvakakosha mapuroteni nemamineral kushomeka zvakadai se calcium kana iron, nokuti zvakaoma kuwana kuenzana pakati pemiriwo uye zviyo. Kubvunzurudza nenyanzvi yezvokudya zvinodikanwa.

Kudya kwemuriwo kune ngozi here?

Kwete, kana kudya kwakanyatsonaka. Inogona kunge yakanaka kune hutano, sezvo kazhinji isu tinopa kudada kwenzvimbo kune michero, miriwo uye legumes. Pamusoro pezvo, zvikafu zvakasiyana siyana zvemuriwo zvinopa ese mamineral nemavhitamini anodiwa nemuviri.

Nzira yekubhadhara sei kushaya nyama?

Nyama (sehove) inopa mapuroteni akasiyana-siyana, kureva ose amino acids atinoda kumisungo yedu, asiwo kuita kuti muviri wedu ushande. Kutsiva kushaya uku, mazai akakwana anofanira kudyiwa (6 pavhiki), zvezviyo (gorosi, mupunga, bhari3 ...), legumes (nyemba, nyemba ...) uye zvigadzirwa zvemukaka.

Kuti zvive nani kufananidzwa, panguva yekudya kwega kwega, sanganisa zviyo nenyemba kuti vaunze zvose Amino acids zvinodikanwa kumuviri. Semuyenzaniso couscous: wheat semolina and chickpeas, kana lentil saladhi ine bulgur… Idya tofu kana imwe soya yakabva kune inopa mapuroteni. Nezve iron, nyemba nemiriwo zvinozvipa, asi hazvinyanyi kubatwa nemuviri pane izvo zvinobva munyama. Iva nechokwadi chekumwaya muto mutsva weremoni pandiro dzako dzese. Vitamin C inokurudzira kufanana kwayo.

Unofanira kuwedzera here kana uri mudyandigere?

Kwete, kana uine kudya kwakasiyana kwakapfuma muprotein. Chiremba vanogona kukubatsira rayira iron supplementation muchiitiko chekuramba kuneta, nguva yakaoma, pamuviri, yakabatana nevhitamini B12 kudzivirira anemia. Vitamin B12 inowanikwa munyama tsvuku, hove dzine mafuta, uye oyster. Sezvineiwo zai yolk rinounzawo. Usazeza kuita tarisa simbi yako nguva nenguva.

Nzira yekuyananisa sei kudya kwezvirimwa nekuzvitakura?

Kana uine kudya kwemiriwo kwakadzikama, usanetseka. Iva nechokwadi, semukadzi ane pamuviri, kutora 3 kusvika ku4 zvigadzirwa zvemukaka pazuva kune calcium, idya zvakakwana zvekudya zvakakwirira mukati vitamini B9 semuriwo wemashizha (spinachi, saladhi), uye zvakakwana michero yakapfuma muvhitamini C kutorwa kwesimbi. Uyewo taura nachiremba wako nezvekudya kwako, uyo achaita kuti uve nechokwadi chokuti hausi kushayiwa iron kana calcium.

Vana vanogona kuva vanodya miriwo here?

Aihwa. Kunyange kana chido chekuti vana vatevedzere amai chakakura, vanoda nyama kuti vakure nekukura. Hapana chichavamisa kuita sarudzo dzekudya sevakuru.

Sei vanodya miriwo vachiita sevane matambudziko mashoma ekurema?

Nokuti avo vanoenzanisa kudya kwavo kunotevera kurudziro yePNNS (chirongwa chenyika yehutano hwehutano), kureva 50 kusvika 55% macarbohydrates (kunyanya zvigadzirwa zvezviyo), 33% mafuta asi yemhando yepamusoro (inopihwa nearumondi, walnuts, mafuta emiriwo, uye kwete nenyama, nyama inotonhora kana zvigadzirwa zveindasitiri) nemapuroteni. Vanodyawo zvakanyanya michero nemiriwo, ine fiber yakawanda uye yakaderera mumakori.

Zvinoita here kudya michero nemiriwo zvakawandisa?

A priori kwete, kunyangwe kana zvichidikanwa usashandisa zvisina kunaka michero yakapfuma mufructose, kunyanya mumhando yejusi sezvo vachinyengedza nzara. Uyewo teerera miriwo mbishi yakawandisa izvo zvinogona kugadzira kuzvimba muvanhu vane matumbu akapfava.

Chokwadi vanodya miriwo vangangove nemwanasikana here?

Ongororo yeBritain yakaratidza kuti, mukiriniki umo vakadzi vakawanda vanodya miriwo vanosununguka, vasikana vakawanda vakazvarwawo. Zvingava nyore kumhanyira kumhedziso. Imwe nzvero yekare yakanga yakarakadzawo kuti mumwe mukadzi aidya zvinogadzirwa nomukaka zvakawanda nomunyu muduku angangova ane mwanasikana. Zvimwe zvidzidzo zvakabva zvaratidza zvinopesana.