Hurukuro Hurukuro neNutritionist Brenda Davis
Kune humwe hutano hunoshamisa hwekudya chikafu chemuriwo, kusanganisira njodzi yakaderedzwa yezvirwere zvisingaperi senge chirwere chemoyo uye Type 2 chirwere cheshuga. Vegetarians havanyanyi kuve vakafuta uye kufutisa uye vanorarama kwenguva refu. Nekudaro, kuenda vegan hakuvimbisi chikafu chine hutano. Pashure pezvose, machipisi nezvinwiwa zvine shuga zvinowanzova 100 muzana yemirivo, sezvimwe zvokudya zvakawanda zvine mafuta, munyu, uye shuga zvisina utano.
Muchinyorwa chino, tichatarisa zvitanhatu zvezvigumbuso zvinowanzoitika kune vanodya miriwo uye kuti tingazvidzivirira sei.
1. Shanduko kubva kune nyama kusvika mbatatisi uye pasta nemabhegi.
Chikanganiso chinowanzoitwa nevatsva vezvirimwa ndechekuchinja kubva kunyama kuenda mbatatisi, pasta uye mabheji. Kunyange zvazvo ichokwadi kuti pasta uye bagels vanozivikanwa, zvokudya zvinonaka, hazvisi kudya kwakakwana. Noodles, bagels uye zvimwe zvigadzirwa zveupfu chena zvakanatswa makhahydrates. Pose apo makabhohaidhiretsi akacheneswa anova musimboti wekudya, anobatsira mukufuta, hosha yemwoyo, chirwere cheshuga cherudzi rwechipiri, uye kusagadzikana kwegumbo.
Makabhohaidhiretsi akanaka, kwete dambudziko. Muchokwadi, mwero wakaderera wechirwere chisingaperi munyika unowanikwa munzvimbo dzine huwandu hwakawanda hwemakhahydrates. Nekudaro, mukudya kwakakwirira kwemacarbohydrates, aya makabhohaidhiretsi anobva mukudya kwezvirimwa zvakaita semiriwo, nyemba, zviyo, michero, nzungu, uye mhodzi. Zvokudya izvi zviripo mukudya, zvakakwana nezvokudya zvakadai sefiber, phytosterols, mavitamini, zvicherwa, uye zvakakosha mafuta acids.
Kuti udzivise chigumbuso ichi chinowanzoitika, ingotsiva nyama yacho nebhinzi uye miriwo. Vimba nekudya kwechirimwa mbishi kune macarbohydrates. Deredza kushandiswa kwezvinhu zvakanatswa zvehupfu.
2. Kutsiva nyama nemishonga yemukaka nemazai.
Kazhinji, vanodya miriwo vatsva vanoedza kutsiva nyama, huku, nehove nezvinogadzirwa nemukaka (kunyanya chizi) nemazai. Zvokudya zvakajairika zvinosanganisira pizza, lasagna, macaroni uye chizi, masangweji echizi yakakangwa, cheese omelettes.
Zvigadzirwa zvemukaka hazvina kunaka kwesimbi uye zvinodzivirira kubatwa kwesimbi. Simbi iri mumazai haina kubatwa zvakanaka. Saka, kana vanodya miriwo vachitsiva nyama (iyo ine yakawanda yakawanda bioacceptable iron) nezvigadzirwa zvemukaka nemazai, mhedzisiro inogona kunge iri kuderera kwesimbi yemukati mumuviri.
Kuti vadzivise dambudziko iri, vanodya miriwo vanofanirwa kutsiva nyama nechirimwa chakanaka chesimbi, senge legumes.
Mamwe matsime akanaka esimbi: nzungu nemhodzi (kunyanya pine nuts nemhodzi dzenhanga), michero yakaomeswa, molasses, howa nemimwe miriwo (greens nepizi), zviyo (kunyanya quinoa, amaranth uye iron-fortified grains).
Idya zvakare vhitamini C chikafu chakapfuma semichero nemiriwo pamwe nesimbi yakapfuma chikafu kuti uwedzere kutorwa kwesimbi. Dzivisa kupindirana kwekudya kwezvigadzirwa zvine bran yegorosi, sezvo yakapfuma mu phytates, iyo inoderedza zvakanyanya kubatwa kwesimbi.
3. Kushandiswa kwe trans fatty acids.
Trans fatty acids mafuta asina unsaturated akashandurwa kubva kumafuta emvura kuenda kumafuta akasimba, kunyanya kuburikidza nekuita kwehydrogenation. Kubva pakuona kwehutano, trans fatty acids injodzi. Aya mafuta akaiswa mumasero membranes, achichinja chimiro chawo, kushanduka uye kupera uye kukanganisa kushanda kwavo.
Inenge 90 muzana yemafuta emafuta anobva kumafuta ane hydrogenated anowanikwa mune zvakabikwa uye zvakakangwa. Manyuko akanyanyonangana nemajarini, macrackers, makuki, muesli, zvinhu zvakabikwa, machipisi, masnacks, uye zvakakangwa zvakadzika.
World Health Organization (WHO) inokurudzira kuti isingasviki 1 muzana yemacalorie anobva mutrans fatty acids. Kumunhu anodya 2000 macalories pazuva, ingangoita magiramu maviri, kana hafu yezvawaizowana kubva kune imwe donut kana yepakati kushumira yefrench fries. Kudya kwetrans fatty acids kunoenderana zvachose nehuwandu hwezvakagadzirwa uye zvakakangwa chikafu chinodyiwa.
Kuti udzivise trans fatty acids, verenga mavara uye udzivise chero chinhu chine chikamu chehydrogenated yemiriwo mafuta.
4. Fungidziro yekuti zvese zvinovaka muviri tinozviwana.
Kunyange zvazvo ichi chiri chokwadi mudzidziso, hachisi chokwadi mukuita. Zvose zvinovaka muviri zvinowanikwa mumasikirwo; zvisinei, nekuda kwemararamiro edu, zvinovaka muviri zvakati wandei zvinova zvakaoma kuwana mune mamwe mamiriro.
Kune vanodya miriwo, vhitamini B12 muenzaniso wakanaka wekuti chikafu chinowanikwa mukuwanda muzvisikwa chinenge chisipo kubva pakudya kwatinodya. Vitamin B12 chikafu chinogadzirwa zvakanyanya nemabhakitiriya. Inowanikwa mune chero chinhu chakasvibiswa neB12-inogadzira mabhakitiriya. Nepo chikafu chemhuka chiri chakavimbika masosi evhitamini B12, chikafu chezvirimwa hachisi. Izvi zvinodaro nekuti tiri kubvisa B12-inogadzira mabhakitiriya mukuyedza kuderedza kuvepo kwehutachiona hwehutachiona. Vegetarians vanowana shoma B12 kana ichienzaniswa neomnivores, uye vegans vane mazinga akaderera pane chero boka.
Kushaikwa kwevhitamini B12 mukudya kunokonzera megaloblastic anemia, kukuvara kwetsinga, gastrointestinal kusagadzikana, uye yakakwira homocysteine mazinga. Yakakwira homocysteine mazinga anogona kubvisa chero cardioprotective mhedzisiro yekudya kwemuriwo.
Mabviro akavimbika evhitamini B12 kune vanodya miriwo anosanganisira zvikafu zvakasimbiswa (mbiriso inovaka muviri, zviyo, zvinwiwa zvisiri zvemukaka, zvimwe zvenyama, nezvimwewo), zvekuwedzera, uye zvigadzirwa zvemhuka (zvigadzirwa zvemukaka). Zvigadzirwa zvemhuka hazvionekwe seyakavimbika sosi yevhitamini B12 kune avo vanopfuura makumi mashanu, sezvo vanhu vakura vanogona kukanganisa zvakanyanya mukukwanisa kwavo kuputsa B50.
Kuti tiwane vhitamini B12 yakakwana kubva muchikafu kana ma supplements, tinoda kuwana kanenge 1000 kusvika 2000 micrograms yeB12 vhiki nevhiki. Seaweed, chikafu chakaviriswa, uye organic miriwo haisi yakavimbika masosi evhitamini B12.
5. Wana omega-3 fatty acids yakakwana.
Kunyange zvazvo kudya kwemiriwo kunowanzove kwakaderera mumafuta, mafuta akazara, uye cholesterol pane kudya kwe omnivorous, kazhinji haapi rubatsiro pamusoro pezvokudya zvisiri zvezvirimwa zvakapfuma mu omega-3 fatty acids. Izvi zvinokonzerwa nekuti vanodya miriwo havadyi hove, iyo yakapfuma sosi ye omega-3s mukudya kwe omnivore.
Vegetarians vane chido chikuru cheomega-3s pane vasiri vegetarians nekuti vanodya miriwo vanofanira kushandura chirimwa-yakatorwa omega-3 fatty acids kuita physiologically inoshanda refu-chain omega-3 fatty acids inowanikwa muhove. Saka, vanodya miriwo vanorayirwa kuti vaise zvishoma ne1,25 muzana yemakoriyumu avo kubva kuomega-3 fatty acids, kana anenge 3 kusvika ku5 gramu pazuva, mukudya kwavo kwezuva nezuva.
Iwo akanakisa chirimwa masosi e omega-3 fatty acids ari flaxseed uye flaxseed mafuta, hempseed uye hempseed mafuta, chia mhodzi uye chia mafuta, canola mafuta, walnuts, girinhi miriwo, uye yakamera gorosi. Chipunu chimwe cheflaxseed chinopa anenge 2,6 magiramu e omega-3 fatty acids, nepo teaspoon imwe yemafuta eflakisi inopa anenge 2,7 magiramu. Lacto-ovo vegetarians vanogona kuwana mamwe omega-3 fatty acids kubva kumazai, uye vanodya miriwo nemavegan vanogona kuwana mamwe omega-3 fatty acids kubva kuculture microalgae capsules.
6. Kudyisa!
Vanhu vazhinji vanotenda kuti kudya kwemiriwo kuchavadzivirira kubva pakufuta uye kufutisa. Kunyange chiri chokwadi kuti vanodya miriwo uye vegans vanowanzove vakaonda kupfuura vamwe vavo omnivorous, kudya kwemuriwo hakuvimbisi muviri wakaonda.
Kudya kwakanaka uye mararamiro anotungamirira kuhutano hwehutano hwevanhu vakawanda vanoshandura kune kudya kwezvinomera, asi kwete nguva dzose. Kune vamwe vanhu, kuenda vegan kunoreva kupeta kaviri kudya kwavo kwemafuta. Kudyisa kunotungamirira kuhuremu uye kufutisa, uye vanodya miriwo, sevazhinji vekuAmerica, vane mikana yakawanda yekudyisa.
Ehe, chinonetsa ndechekuti kuwandisa uye kufutisa kunogona kudzikamisa zvakawanda zvehutano zvinobatsira izvo zvinowanzoitika kubva mukudya kwemuriwo. Kufutisa kunowedzera njodzi yako yerudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, mamwe magomarara, osteoarthritis, gallbladder chirwere, gout, uye kufema kwehope. Kufutisa kwakawanikwa kuwedzera makore makumi maviri kumunhu maererano nekuderera kwehutano.
Chikamu chekutonga ndicho chakakosha. Kunyange zvazvo zviri nyore kudya zvakanyanya kana zvokudya zvakadzika-zvakakangwa, zvokudya zvine munyu, zvingwa zvichena, uye zvinwiwa zvine shuga ndizvo zvinonyanya kukosha pakudya, zvinokwanisikawo kudya zvakanyanya pazvokudya zvine utano, zvakadai semichero smoothies uye zviyo zvezviyo zvakagadzirwa kumba.
Kuti udzivise kudyisa, dzikamisa kudya kwako kune zvakagadziriswa zvekudya nemafuta. Deredza macalorie ezvinwiwa. Tarisa pane yakakwira fiber, chikafu chezvirimwa zvese. Ngwarira zvaunodya. Idya zvishoma nezvishoma. Batanidza angangoita 30 kusvika 60 maminetsi ekusimbisa muviri pazuva pazuva mumuitiro wako wezuva nezuva.