Chero ani zvake anofarira kudya kunovaka muviri, uye kunyanya zvinomera, veganism uye chikafu chakasvibirira, zvichida akanzwa nezvedambudziko rekuputika kwemajoini uye kurwadziwa mavari. Vamwe vanotaura kusagadzikana uye "kuoma" kwemajoini pakudya mbishi, zvirimwa, uye zvisingawanzo hunhu (vegetarian). Mharidzo dzakadaro dzinogona kutumirwa nevose vatsva zvachose, mumwedzi yekutanga yekudya kusina kuuraya, uye, zvinoshamisa, kunyange "oldies" mushure memakore 3-4 eveganism.
Kana iwe uchifunga nezvazvo, zvinoshamisa kwazvo: mushure mezvose, vazhinji (uye mukaka, mazai uye zvimwe zvigadzirwa zvemhuka) varwere vane dambudziko majoini! Chimwe chinhu chisingawande pano, handiti? .. Ngatiedzei kuzviona!
Sei Vanachiremba Vachifunga Yakaringana Vegetarian kana Vegan Diet zvemajoini* :
kudyiwa kwemafuta akazara kunoderedzwa (anowanikwa mune zvakawanda zvigadzirwa zvemhuka, asi chiyero cherekodhi chiri mumombe uye gwayana mafuta nemafuta);
kuderedzwa kushandiswa kweshuga uye shuga-zvinwiwa zvinotapira (chinhu chakakosha mune chero kudya kwakanaka);
kuwedzera kushandiswa kwemiriwo nemichero; kuwedzera kushandiswa kwehutano (nyore digestible) mapuroteni;
kuwedzera kushandiswa kwezviyo zvakakwana;
uye pakupedzisira, munhu anofarira kudya kunovaka muviri kazhinji anotungamirira mararamiro ane utano - ndiko kuti, anofamba zvakanyanya.
Kazhinji zvinhu izvi zvinonzi zvakakosha kune hutano hwemajoini. Chekupedzisira chazvo chakakosha, huwandu hwakakwana hwekudzidziswa kwemuviri uye kuita zvemuviri. mazuva ose. Panyama shoma. kurovedza muviri - kubva pamaminitsi makumi matatu pazuva! Uye izvi, sezvaunonzwisisa, hazvisi kuverenga kufamba kubva kumba kuenda kuchiteshi chepasi uye kunwa chinwiwa mushure mekumuka uye usati warara ...
Pasina mubvunzo, iwe wakatoona kuti kutevera kudya kusina kuuraya hakuvimbisi kuti "wakatarisa" zvinhu zvose zviri pane urongwa urwu. Iyi ndiyo mitemo yehupenyu, iyo kukunda iyo yauchiri kurwira - uye kwete iyo yakatumirwa kwauri sebhonasi mubhokisi rechipo zuva rinotevera mushure mekusiya nyama!
Kudya kwemiriwo kunobatsira kushanda iwe pachako, uye hakubvisi chido chakadaro. Kana munhu akangotsiva hove dzine mafuta nezamu rehuku nechizi kubva musupamaketi, akagocha zvokudya mughee zuva nezuva uye achifamba zvishoma, uye achizvidya zvihwitsi sedangwe (“sezvo ini ndisingadyi nyama …”), ipapo hove nehuku, zvichida uye uti "thank you", asi majoini uye hutano muhuwandu - kwete!
Kushandura upofu kune kudya kwetsika hakusi chinhu chakaipa. Izvi zvakanaka, asi hazvina kukwana. Tinofanira kudzidza, tinofanira kunzwisisa. Sarudzo dzehutsika dzakakosha kupfuura hutano, asi kana zvasvika kune hutano hwakabatana, mutemo ndewekuti zvakanyanya kukosha kutarisa chaunodya pane kwete chausingadye.
Kunyangwe iwe ukasiya nyama, unogona kuenda wakananga kune dambudziko majoini (uye kwete chete):
Kunze kwekunge iwe uchidzikamisa madyiro ako emafuta akazara kubva mubhota, ghee uye cheeses, pamwe nemafuta e trans. Pachavo, mafuta akazara kubva mukudya kwetsika haana hutano kupfuura mafuta akazara kubva mukudya kweanodya nyama yakasviba… Zvese zvakanaka zvine mwero, zvinosanganisira. ruomba, cheese, ghee (75% mafuta akazara, mushonga, kwete zvokudya).
Kana iwe ukasadzikamisa kudyiwa kweshuga uye zvihwitsi, uye kazhinji digestible carbohydrates. Chikanganiso chakakomba (kunyange chinotapira!) pakudya kusina kuuraya.
Kana pane miriwo mishoma nemichero. Nhasi, vanachiremba vose vekuMadokero vanobvumirana kuti zvakakosha kudya zvishoma 4 "servings" yemiriwo uye / kana michero pazuva - uye izvi zvinoregererwa nevamwe vanorega nyama. Kushumira kunenge 150 gramu. Chero zvazvingava, michero nemiriwo zvinofanira kudyiwa ZVAKAWANDA kupfuura chero chinhu chipi zvacho (zviyo, chingwa uye pasta, cheese, nezvimwewo). Kana ichienzaniswa nemiriwo (yakapfuma mumicronutrients) uye michero (yakapfuma mune macronutrients), miriwo inowanzoita hutano.
Kana iwe ukadya mapuroteni akaoma-ku-kugaya, chikafu chekudyara chakaderera (semuenzaniso, idya pizi dzakawanda!) uye usingadye zvinogayiwa zviri nyore (semuenzaniso kubva kuquinoa, amaranth, hempseed uye mamwe masosi akaonekwa),
· Uye kana ukafamba zvishoma!
Aya ndiwo, mumusimboti, mitemo yakajairika yehutano hwekuuraya-isina chikafu, kunyangwe chiri chechokwadi kune "majoini". Uye ikozvino mazwi mashomanana pamusoro pekuputika kwemajoini! Kutanga, ngative vakatendeseka: kubva pakuona kunyange chiremba wemazuva ano, musayendisiti, tisingatauri isu vagari vemo vanodzidza nyaya dzehutano zvishomanana, dambudziko rekuputika, uye kunyanya, mumajoini, irima. sango. Kana vana chiremba havatombonzwisisi kuti dambudziko remunhu nderei kana akarapwa nekuzvimba. (Chokwadi chokuti vegan vegetarian vane kuzvimba kwemajoini - uye neimwe dambudziko rakakomba! - Vamwe Aesculapius vanogutsikana kuti vatange kudya nyama yatova dambudziko rehunhu uye nyanzvi yetsika, kwete chikafu). Imwe nzira kana imwe, kuzvimba mumajoini chakavanzika chaicho! Uye hapana imwe mhedziso, "kuongororwa", uye kunyanya - recipe - uye haigoni kuva. Saka, mukusavapo. Nekuti munhu anogona kutsamwisa maitiro ekuzvimba mumuviri, achitaura zvisiri zvesainzi, chero chinhu. Kureva kuti, kunyumwira kungawira pane chimwe chezvinhu zvakawanda. Asi ngatirambei tichiedza kuvaziva.
Marwadzo, kuzvimba mumajoini kunogona kukonzera:
· Huremu hwakawandisa. Zvose zvakajeka pano - kana uremu husina kunaka, hunorwadza - hunodiwa kuderedza. Kuchinja kubva pakudya kwenyama kune kudya kwezvinomera kunobatsira zvikuru. (Uyezve - usatsamira paupfu uye yakakwirira-calorie, ndizvo chete).
· Kuchinja maitiro ekudzidzira mota. Warega kudya nyama wotanga kumhanya here? Wakanyoresa mu studio ye yoga? Wakatenga gym kana nhengo yepool? Pakutanga, majoini anogona "kupikisa", muviri wose unogona "kurwadziwa" - kudya hakunei nazvo.
Weakened immunity. Chero zvingataurwa nevagadziri veChyawanprash nezvimwe zvigadzirwa zvine hutano, zvakanyanya kuoma kupesvedzera immune system nekudya chero chikafu. Kunze kwekunge, hongu, iwe haudyi yemazuva ano immunomodulators (yakaipa tsika). Asi "kunetesa kusadzivirirwa kwako" kunewo dambudziko - ingave pane vegan, mbishi kana chikafu mbishi, kana pane chero chimwe (saka dzikamisa mbuya vari kunetseka!). ASI, iwe unogona kuchengetedza yakajairika kushanda kwekudzivirira kwako nekudya zvizere, kusanganisira. kudya zvakakwana "yakaonda" (inogayiwa nyore) mapuroteni, uye kutora probiotics - zvose zvinogona kuitwa pane chero kudya, nyama haina chokuita nayo! Uye kuedza "kuwedzera, kusimbisa" kusadzivirirwa, zvakadai se "kuoma", kunowanzotungamirira kune zvirwere - kusanganisira, majoini chete.
· Chikafu chisina kuenzana, chisiri chesainzi (“mbatatisi, pasta…”) - uye nekudaro, kushaikwa kwekudya kwakakosha pakuchengetedza majoini ane hutano uye kuderera kwehunhu. Zvinhu zvakakosha zvemajoini zvinozivikanwa, kusanganisira Omega-3 mafuta. Zvinowanikwa (kwete muhove dzine mafuta chete, funga iwe!) Zvakare, tsvaga zvakakosha mubvunzo dzako (uye kwete pamapakeji e "superfoods" kana zvinowedzera): vhitamini D, vhitamini A, vhitamini B6, vhitamini B12, folic acid, calcium, magnesium, zinc uye selenium *.
· Kushandiswa kwezvigadzirwa zvakanatswa: shuga chena uye zvihwitsi nazvo, chingwa chena uye zvimwe zvigadzirwa zveupfu kubva mairi.
· Shift muchiyero chezvigadzirwa kwete mukufarira miriwo nemichero, asi munzira yezvishoma zvinobatsira zvepadivi ndiro (mupunga muchena, pasta, soya noodles kana "asparagus", nezvimwewo). Hwaro hwekudya kunovaka muviri kana uchisiya nyama miriwo uye michero, mumhando dzakasiyana uye musanganiswa wakakodzera!
· Kudyiwa kwechikafu chemuriwo uye chevegan, izvo zvinozivikanwa nekukanganisa kwazvinoita pamajoini. Iri ndiro gorosi uye zvigadzirwa kubva mairi, zvese nightshade. - Uhwu hausi howa, asi rudzi rwechirimwa, kusanganisira: mhiripiri, ashwagandha, eggplant, goji berries, chili uye mamwe mapepper anopisa, paprika, mbatatisi nemadomasi. (Nightshades haisi kukuvadza kumunhu wese, uye kwete nguva dzose - iyi nyaya haina kunyatsodzidza).
Kutsanya kunogona kuunza zororo pazuva re4-5, asi mukati mevhiki mushure mekupera kwenzara, zviratidzo zvose zvisina kunaka zvinodzoka. Naizvozvo, kutsanya maererano nekugadzirisa matambudziko emajoini.
Sedentary mararamiro: kushayikwa kwemotokari uye kuita zvemuviri. Kana iwe usingashande mujimu, mhanya, kushambira kubva pamaminitsi makumi matatu pazuva - izvi ndezvenyu.
Kana iwe uchigona kutaura zvakapesana nezvako - kuti iwe unodya zvakanaka uye nekurovedza muviri zvakakwana - pamwe wakatoona kuti chikafu chechirimwa chinobatsira sei muviri wako kuti uve muchimiro uye kupora nekukurumidza! Haisi chakavanzika kuti vanoshandisa smoothies nemiriwo nemichero vasati uye mushure mekushanda. Uye kazhinji, ivo chaizvo "vanonamatira" kudya kwezvirimwa! Kana iyo predominance yemiriwo uye michero mukudya-isina kuuraya. Uye izvi hazvina kuitika: mushure mezvose, zvinovaka muviri, mafuta emiriwo uye "chiedza" mapuroteni anobatsira kusimbisa majoini kunyangwe nemitambo yakakomba. Asi kunyange kana iwe ukafamba zvishoma, chaizvoizvo hafu yeawa pazuva, sezvakarayirwa nachiremba, kuwandisa kwemiriwo nemichero mukudya kazhinji, uye mu blender kunyanya, iri mukuda kwako!
Uye akati wandei ekuwedzera kubva pachiitiko chako pachako:
1) Yekuwedzera Mhandara Olive Oiri, kana yakadyiwa yakabikwa, mumajoini, inobvumira kukurumidza kupora mushure mekudzidziswa kwakasimba kwekufamba. 2) Kushandisa zvakanyanya kunogona kunyange, pane zvinopesana, kuwedzera matambudziko emajoini - nokuti. kugona kusaenzana naVata. Zvakafanana zvinogona kutaurwa zvakazara nezve yakawandisa fiber kudya. 3) Kazhinji inonzwika kutsigira hutano hwakakwana hwekubatana uye kunyange kune vanomhanya, asi ziva kuti imafuta anonyungudika. Turmeric poda - zvechokwadi inotungamira-isina! - inofanira kuwedzerwa kune zvokudya zvine mafuta, somuenzaniso, miriwo yakakangwa mu wok (ine bhotela). Mukuita, zviri nani kunyungudutsa turmeric mumafuta anopisa mune imwe mbiya uye kuwedzera iyi "yero mafuta" kune yakapedzwa ndiro: nenzira iyi mabhenefiti eturmeric achave akanyanya.
* Kusanganisira rheumatoid arthritis, kureva kunyangwe nematambudziko makuru emajoini.
** nezve miriwo, michero, nzungu, mafuta ekutora zvinhu izvi kubva.