Ukudla Kwe-Flexitarian: Umhlahlandlela Wabaqalayo Oningiliziwe

-Delile

• Kuyini Ukudla Kwe-Flexitarian?
• Izinzuzo Zempilo Ezingaba khona
• Isifo senhliziyo
• Ukwehla kwesisindo
• Isifo sikashukela
• Umdlavuza
• Kungaba Kuhle Ezemvelo
• Ukwehla kokuya ekudleni inyama encane nemikhiqizo yezilwane
• Ukudla okudliwayo ekudleni kwe-Flexitarian
• Ukudla Okunciphise Ukudla Okune-Flexitarian
• Uhlelo Lokudla Kwamasampula we-Flexitarian ngeviki elilodwa
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• ULwesihlanu
• NgoMgqibelo
• NgeSonto
• Okusemqoka

I-Flexitarian Diet isitayela sokudla esikhuthaza kakhulu ukudla okususelwa ezitshalweni ngenkathi sivumela inyama neminye imikhiqizo yezilwane ngokulinganisela.

Kuyinto eguquguqukayo kakhulu kunokudla okugcwele imifino noma i-vegan.

Uma ufuna ukufaka okunye ukudla kwezitshalo ekudleni kwakho kepha ungafuni ukusika inyama ngokuphelele, ukuhamba nge-flexitarian kungaba ngokwakho.

Lo mbhalo uhlinzeka ngokuningiliziwe kokudla okune-Flexitarian, izinzuzo zako, ukudla okufanele kudliwe kanye nohlelo lokudla lwesonto elilodwa.

Kuyini Ukudla Kwe-Flexitarian?

I-Flexitarian Diet yadalwa ngudokotela wezokudla uDawn Jackson Blatner ukusiza abantu bavune izinzuzo zokudla imifino ngenkathi bejabulela imikhiqizo yezilwane ngokulinganisela.

Yingakho igama lalokhu kudla liyinhlanganisela yamagama aguquguqukayo nawokudla imifino.

Abadla imifino baqeda inyama futhi kwesinye isikhathi okunye ukudla kwezilwane, kuyilapho ama-vegans evimbela ngokuphelele inyama, inhlanzi, amaqanda, ubisi nayo yonke imikhiqizo yokudla etholakala ezilwaneni.

Njengoba abaguquguqukayo bedla imikhiqizo yezilwane, ababhekwa njengabadla imifino noma imifino.

I-Flexitarian Diet ayinayo imithetho ecacile noma izinombolo ezinconyiwe zama-calories nama-macronutrients. Eqinisweni, kuyindlela yokuphila kakhulu kunokudla.

Kususelwa kulezi zimiso ezilandelayo:

• Yidla kakhulu izithelo, imifino, imidumba nezinhlamvu ezigcwele.
• Gxila kumaprotheni avela ezitshalweni esikhundleni sezilwane.
• Yiba nezimo futhi ufake imikhiqizo yenyama nezilwane ngezikhathi ezithile.
• Yidla ukudla okucutshungulwe okuncane kakhulu, okungokwemvelo kakhulu.
• Nciphisa ushukela namaswidi.

Ngenxa yesimo sayo esiguquguqukayo futhi ugxile kokufanele ukukufaka esikhundleni sokukhawulela, i-Flexitarian Diet iyinketho ethandwayo kubantu abafuna ukudla okunempilo.

Umsunguli weFlexitarian Diet, uDawn Jackson Blatner uchaza ukuthi ungaqala kanjani ukudla okuguquguqukayo ngokufaka inani elithile lenyama ngeviki encwadini yakhe.

Kodwa-ke, ukulandela izincomo zakhe ezithile akudingeki ukuthi uqale ukudla ngendlela eguquguqukayo. Abanye abantu ekudleni bangadla imikhiqizo yezilwane eningi kunabanye.

Kukonke, inhloso wukudla ukudla kwezitshalo okunomsoco nenyama encane.

I-Flexitarian Diet isitayela sokudla semifino esikhuthaza inyama encane nokudla okuningi okususelwa ezitshalweni. Ayikho imithetho ethile noma iziphakamiso, okwenza kube inketho ekhangayo kubantu abafuna ukunciphisa imikhiqizo yezilwane.

Izinzuzo Zempilo Ezingaba khona

Ukudla okuguquguqukayo kungahlinzeka ngezinzuzo eziningana zezempilo ().

Kodwa-ke, njengoba kungekho ncazelo ecacile yalokhu kudla, kunzima ukuhlola ukuthi izinzuzo zokucwaninga ukuthi ezinye izidlo ezisuselwa ezitshalweni zisebenza kanjani nokuthi zisebenza kanjani ku-Flexitarian Diet.

Yize kunjalo, ucwaningo mayelana nokudla okune-vegan kanye nemifino kusasiza ekuqhakambiseni ukuthi izidlo ezingatheni imifino zingayithuthukisa kanjani impilo.

Kubukeka kubalulekile ukuthi kudliwe kakhulu izithelo, imifino, imidumba, okusanhlamvu okuphelele nokunye ukudla okucutshungulwe kancane ukuze kuvune izinzuzo zezempilo zokudla okutshalwe ezitshalweni.

Ukwehla kokusetshenziswa kwenyama ngenkathi uqhubeka nokudla ukudla okucwengiwe ngoshukela omningi nosawoti ngeke kuholele ezinzuzweni ezifanayo ().

Isifo senhliziyo

Ukudla okunothe nge-fiber namafutha anempilo kuhle empilweni yezenhliziyo ().

Ucwaningo olulandela abantu abadala abangama-45,000 eminyakeni engaphezu kwengu-11 luthole ukuthi abadla inyama kuphela banengcuphe ephansi engama-32% yesifo senhliziyo, uma kuqhathaniswa nabangewona imifino ().

Lokhu kungenzeka kungenxa yokuthi izidlo zemifino zivame ukunotha ngama-fiber nama-antioxidants anganciphisa umfutho wegazi futhi akhuphule i-cholesterol enhle.

Ukubuyekezwa kwezifundo ezingama-32 ngomphumela wokudla kwabantu abadla imifino kumfutho wegazi kukhombisile ukuthi abadla imifino kuphela bane-systolic blood pressure cishe amaphuzu ayisikhombisa aphansi kunalawo abantu abadle inyama ().

Njengoba lezi zifundo zibheke ekudleni kwabantu abangadli imifino kuphela, kunzima ukuhlola ukuthi ngabe i-Flexitarian Diet ingaba nomthelela ofanayo yini kwingcindezi yegazi nasengozini yesifo senhliziyo.

Kodwa-ke, ukudla okuguquguqukayo kuhloselwe ukuba kusekelwe ezitshalweni ikakhulukazi futhi kungenzeka kube nezinzuzo ezifana nokudla okudla imifino ngokuphelele.

Ukwehla kwesisindo

Ukudla okuguquguqukayo nakho kungakuhle okhalweni lwakho.

Lokhu ngokwengxenye kungenxa yokuthi abaguquguqukayo bakhawulela ikhalori ephezulu, ukudla okusetshenzisiwe futhi badle ukudla okuningi kwezitshalo okunama-calories aphansi ngokwemvelo.

Ucwaningo oluningi lukhombisile ukuthi abantu abalandela ukudla okususelwa ezitshalweni bangalahlekelwa isisindo esiningi kunalabo abanga (()).

Ukubuyekezwa kwezifundo kubantu abangaphezu kuka-1,100 sebebonke kutholakale ukuthi labo abadle imifino amasonto ayi-18 balahlekelwe ngamakhilogremu ama-4.5 (2 kg) ngaphezu kwalabo abangazange ().

Lokhu nolunye ucwaningo lukhombisa nokuthi labo abalandela ukudla kwe-vegan bavame ukuncipha kakhulu, uma kuqhathaniswa nabadla imifino kanye nama-omnivores (,).

Njengoba i-Flexitarian Diet iseduze nokudla kwemifino kune-vegan, kungasiza ekunciphiseni isisindo kepha mhlawumbe kungabi njengokudla kwe-vegan.

Isifo sikashukela

Uhlobo lwesibili sikashukela ubhadane lwezempilo lomhlaba wonke. Ukudla ukudla okunempilo, ikakhulukazi okususelwa kakhulu ezitshalweni, kungasiza ukuvimbela nokuphatha lesi sifo.

Lokhu kungenzeka kakhulu ngoba ukudla okususelwa ezitshalweni kusiza ekunciphiseni isisindo futhi kuqukethe ukudla okuningi okune-fiber eningi futhi okunamafutha angenampilo noshukela ongeziwe (,).

Ucwaningo olwenziwe kubahlanganyeli abangaphezu kwe-60,000 luthole ukuthi ukwanda kohlobo lwesifo sikashukela okungu-2 kwakungu-1.5% ngaphansi kubantu abadla imifino noma abaguquguqukayo uma kuqhathaniswa nabangewona imifino ().

Ucwaningo olwengeziwe lukhombisile ukuthi abantu abanesifo sikashukela sohlobo 2 abadla ukudla okudla imifino babene-hemoglobin A1c engu-0.39% (isilinganiso sezinyanga ezintathu sokufundwa koshukela wegazi) kunalabo abanesimo esidla imikhiqizo yezilwane ().

Umdlavuza

Izithelo, imifino, amantongomane, imbewu, okusanhlamvu okuphelele kanye nemidumba konke kunezakhamzimba nama-antioxidants angasiza ekuvikeleni umdlavuza.

Ucwaningo luphakamisa ukuthi izidlo zabantu abadla imifino kuphela zihlotshaniswa nezigameko ezingezansi zazo zonke izinhlobo zomdlavuza kepha ikakhulukazi umdlavuza onombala (,).

Ucwaningo lweminyaka engu-7 emacaleni omdlavuza obala ngamakhanda kubantu abangama-78,000 luthole ukuthi abadla imifino abanamathuba amancane angu-8% ukuthola lolu hlobo lomdlavuza, uma kuqhathaniswa nabangewona imifino ().

Ngakho-ke, ukufaka ukudla okungaphezulu kwemifino ngokudla okuguquguqukayo kunganciphisa ingozi yomdlavuza.

Ukudla okune-Flexitarian kungasiza ekwehliseni isisindo futhi kunciphise ubungozi besifo senhliziyo, umdlavuza kanye nohlobo 2 lwesifo sikashukela. Kodwa-ke, ucwaningo oluningi luhlaziya izidlo zemifino nezama-vegan, okwenza kube nzima ukuhlola ukuthi ngabe ukudla okuguquguqukayo kunezinzuzo ezifanayo.

Kungaba Kuhle Ezemvelo

Ukudla okune-Flexitarian kungayizuzisa impilo yakho futhi imvelo.

Ukunciphisa ukusetshenziswa kwenyama kungasiza ekulondolozeni imithombo yemvelo ngokunciphisa ukukhishwa kwegesi ebamba ukushisa, kanye nokusetshenziswa komhlaba namanzi.

Ukubuyekezwa kocwaningo mayelana nokusimama kokudla okususelwa ezitshalweni kuthole ukuthi ukushintsha kusuka ekudleni okujwayelekile kwaseNtshonalanga kuya ekudleni okuguquguqukayo, lapho inyama ithathelwa indawo ukudla kokutshala, kunganciphisa ukukhishwa kwegesi ebamba ukushisa nge-7% ().

Ukudla ukudla okuningi kwezitshalo kuzophinde kudale isidingo sokuthi umhlaba owengeziwe unikelwe ekukhuliseni izithelo nemifino yabantu esikhundleni sokondla imfuyo.

Ukutshala izitshalo kudinga imithombo embalwa kakhulu kunokufuya izilwane ukuba zidle. Eqinisweni, ukukhula kwamaprotheni ezitshalo kusebenzisa amandla angaphansi ka-11 kunokukhiqiza amaprotheni ezilwane (,).

Ukudla inyama eguquguqukayo nokushintshanisa amaprotheni ezitshalo kuhle emhlabeni. Ukudla okususelwa ezitshalweni kusebenzisa izibaseli ezimbiwa phansi, umhlaba namanzi.

Ukwehla kokuya ekudleni inyama encane nemikhiqizo yezilwane

Lapho izidlo eziguquguqukayo nezinye izitshalo zihlelwe kahle, zingaba nempilo enhle.

Kodwa-ke, abanye abantu bangaba sengozini yokushoda kwezakhi zomzimba lapho benciphisa inyama neminye imikhiqizo yezilwane ngokuya ngokwanele kokunye ukudla abakukhethayo.

Ukushoda okungenzeka kube nomsoco ongaqapheleka ekudleni kwe-Flexitarian kufaka phakathi ():

• Uvithamini B12
• Izinki
• Insimbi
• I-calcium
• Omega-3 okunamafutha acid

Ukubuyekezwa kocwaningo mayelana nokushoda kukavithamini B12 kutholakale ukuthi bonke abadla imifino basengozini yokushoda, kanti ama-62% wabantu abadla inyama futhi kufika ku-90% wabantu abadla imifino asebekhulile abanenkinga ().

I-Vitamin B12 itholakala kuphela kwimikhiqizo yezilwane. Ngokuya ngenombolo nenani lemikhiqizo yezilwane i-flexitarian ekhetha ukuyifaka, kunganconywa ukwengezwa kwe-B12.

Abasebenza nge-Flexitari bangaba nezitolo eziphansi ze-zinc ne-iron, ngoba lawa amaminerali amuncwa kakhulu ekudleni kwezilwane. Ngenkathi kungenzeka ukuthola okwanele kwalezi zakhi zomzimba ekudleni kwezitshalo kukodwa, abaguquguqukayo kudingeka bahlele ukudla kwabo ngokufanele ukufeza lokhu ().

Iningi lamantongomane nembewu, okusanhlamvu okuphelele nemidumba kuqukethe zombili i-iron ne-zinc. Ukungeza umthombo kavithamini C kuyindlela enhle yokwandisa ukumuncwa kwensimbi ekudleni okususelwa ezitshalweni (18).

Abanye abantu abaguquguqukayo banganciphisa ubisi futhi badinga ukudla imithombo esekwe ezitshalweni ye-calcium ukuthola inani elanele lalesi sakhi. Ukudla kwezitshalo okunothe nge-calcium kufaka phakathi i-bok choy, i-kale, i-chard nembewu yesesame.

Ekugcineni, abaguquguqukayo kufanele baqaphele ukuthola ama-omega-3 fatty acids anele, avame ukutholakala ezinhlanzini ezinamafutha. Imithombo yefomu esuselwa esitshalweni se-omega-3, alpha-linolenic acid (ALA), ifaka ama-walnuts, imbewu ye-chia nama-flaxseeds ().

Gcina wazi ukuthi ukudla okuguquguqukayo kukunikeza ukuguquguquka kokudla inyama ehlukahlukene nemikhiqizo yezilwane. Uma ukudla kuhlelwe kahle futhi kufaka phakathi izinhlobo ezahlukahlukene zokudla okuphelele, ukuntuleka kokudla okunempilo kungahle kungakhathazi.

Ukusetshenziswa okulinganiselwe kwenyama neminye imikhiqizo yezilwane kungaholela ekusweleni kokudla okunempilo, ikakhulukazi i-B12, i-iron, i-zinc ne-calcium. Abantu abasebenza nge-Flexitari bangaba sengozini ngokuya ngokukhetha kwabo ukudla.

Ukudla okudliwayo ekudleni kwe-Flexitarian

Ama-Flexitarians agcizelela amaprotheni ezitshalo nokunye okuphelele, okucutshungulwa kokudla kwezitshalo ngenkathi kukhawulwa imikhiqizo yezilwane.

Ukudla okufanele kudliwe njalo kufaka:

• Amaprotheni: AmaSoya, i-tofu, i-tempeh, imidumba, udali.
• Imifino engekho isitashi: Imifino, upelepele wensimbi, amahlumela eBrussels, ubhontshisi oluhlaza, izaqathe, ukholifulawa.
• Imifino enesitashi: Isikwashi sasebusika, uphizi, ummbila, ubhatata.
• Izithelo: Ama-apula, amawolintshi, amajikijolo, amagilebhisi, ama-cherries.
• Izinhlamvu eziphelele: I-Quinoa, i-teff, i-buckwheat, i-farro.
• Amantongomane, imbewu namanye amafutha anempilo: Ama-alimondi, amafilakisi, imbewu ye-chia, ama-walnuts, ama-cashews, ama-pistachios, ibhotela lamantongomane, ukwatapheya, iminqumo, ukhukhunathi.
• Ezinye izindlela zobisi ezisekelwe ezitshalweni: I-alimondi engenashukela, ukhukhunathi, i-hemp nobisi lwe-soy.
• Amakhambi, izinongo nezinongo: I-Basil, i-oregano, i-mint, i-thyme, i-cumin, i-turmeric, i-ginger.
• Ama-Condiment: I-sauce yesoya encishisiwe, i-apple cider uviniga, i-salsa, lwesinaphi, imvubelo yokudla okunempilo, i-ketchup ngaphandle koshukela ongeziwe.
• Iziphuzo: Namanzi akhanyayo, itiye, ikhofi.

Uma ufaka imikhiqizo yezilwane, khetha okulandelayo uma kungenzeka:

• Amaqanda: Ibanga lamahhala noma ukukhuliswa kwedlelo.
• Izinkukhu: Okwemvelo, ibanga lamahhala noma ukukhuliswa kwedlelo.
• Inhlanzi: Kubanjwe zasendle.
• Inyama: Kuphakanyiswe utshani noma kukhuliswe amadlelo.
• Ubisi: Okuphilayo okuvela ezilwaneni ezondliwe ngotshani noma emadlelweni.

I-Flexitarian Diet ifaka izinhlobo ezahlukahlukene zokudla okususelwa ezitshalweni ngokugcizelela ezitshalweni ngaphezu kwamaprotheni ezilwane. Uma ufaka imikhiqizo yezilwane, cabanga ukukhetha amaqanda ebanga elikhululekile, inhlanzi ebanjwe endle nenyama eyondliwe ngotshani nobisi.

Ukudla Okunciphise Ukudla Okune-Flexitarian

I-Flexitarian Diet ayikhuthazi kuphela ukukhawulela inyama nemikhiqizo yezilwane kepha futhi kukhawulela nokudla okusetshenzwe kakhulu, okusanhlamvu okucwengiwe noshukela ongeziwe.

Ukudla okuzonciphisa kufaka:

• Inyama elungisiwe: Ubhekeni, isoseji, i-bologna.
• Ama-carbs acwengekile: Isinkwa esimhlophe, ilayisi elimhlophe, ama-bagel, ama-croissants.
• Kungezwe ushukela namaswidi: Isoda, amadonathi, amakhekhe, amakhukhi, uswidi.
• Ukudla okusheshayo: Amafreyimu, ama-burger, ama-chicken nuggets, ama-milkshakes.

Ukudla okuguquguqukayo akusho nje ukunciphisa ukusetshenziswa kwenyama yakho. Ukunciphisa inyama esetshenzisiwe, ama-carbs acwengekile kanye noshukela ongeziwe kungezinye zezici ezibalulekile ze-Flexitarian Diet.

Uhlelo Lokudla Kwamasampula we-Flexitarian ngeviki elilodwa

Lolu hlelo lokudla lwesonto elilodwa lukuhlinzeka ngemibono oyidingayo ukuze uqale ukudla okuguquguqukayo.

UMsombuluko

• Ukudla kwasekuseni: Ama-oats anqunywe ngensimbi anama-apula, ifilakisi egayiwe nesinamoni.
• Isidlo sasemini: Isaladi ngemifino, izimfanzi, ummbila, ubhontshisi omnyama nokwatapheya.
• Isidlo sakusihlwa: Isobho le-lentil ngesinkwa se-okusanhlamvu okuphelele nesaladi eseceleni.

NgoLwesibili

• Ukudla kwasekuseni: Isigaxa se-okusanhlamvu okuphelele nge-avocado namaqanda abanjwe.
• Isidlo sasemini: Isitsha seBurrito nelayisi elinsundu, ubhontshisi nemifino.
• Isidlo sakusihlwa: Ama-noodle eZucchini ane-tomato sauce nobhontshisi omhlophe.

NgoLwesithathu

• Ukudla kwasekuseni: Coconut yogurt ngobhanana nama-walnuts.
• Isidlo sasemini: Ukugoqwa okusanhlamvu okuphelele nge-hummus, imifino nezinkukhu.
• Isidlo sakusihlwa: I-salmon eyosiwe, ubhatata obhakiwe nobhontshisi oluhlaza.

ULwesine

• Ukudla kwasekuseni: I-Smoothie eyenziwe ngobisi lwe-alimondi olungenashukela, isipinashi, ibhotela lamantongomane namajikijolo afriziwe.
• Isidlo sasemini: Isaladi likaKale Kaesare ngesitshulu nesobho likatamatisi.
• Isidlo sakusihlwa: Inkukhu ebhakiwe, i-quinoa nokholifulawa othosiwe.

ULwesihlanu

• Ukudla kwasekuseni: I-yogurt yamaGrikhi enama-blueberries nembewu yamathanga.
• Isidlo sasemini: I-Chard isonga ngemifino exubile kanye nesoso yamantongomane.
• Isidlo sakusihlwa: I-Lentil stew kanye nesaladi eseceleni.

NgoMgqibelo

• Ukudla kwasekuseni: Amaqanda alula kakhulu anemifino egayiwe nesaladi lezithelo.
• Isidlo sasemini: Amasemishi ebhotela lamantongomane anamajikijolo achotshoziwe esikwaleni lonke.
• Isidlo sakusihlwa: Ama-burger kabhontshisi omnyama ane-avocado namazambane athosiwe.

NgeSonto

• Ukudla kwasekuseni: Ukuqhuma kukaTofu ngemifino exubile nezinongo.
• Isidlo sasemini: Isaladi le-quinoa ngama-cranberries omisiwe, ama-pecans kanye ne-feta cheese.
• Isidlo sakusihlwa: I-pepper enezinsimbi ehlanganisiwe enomhlabathi we-turkey nesaladi eliseceleni.

Ukudla ukudla okuguquguqukayo kumayelana nokunciphisa ukusetshenziswa kwenyama nemikhiqizo yezilwane ngenkathi ugxile kokudla okunomsoco okusekelwe ezitshalweni. Abanye abantu bangakhetha ukudla imikhiqizo yezilwane engaphezulu noma embalwa kunaleyo eboniswe kuhlelo lokudla olungenhla.

Lolu hlelo lokudla lwesonto elilodwa luhlinzeka ngemibono yokudla ukuze uqalise ngokudla okuguquguqukayo. Ngokuya ngokuncamelayo, ungakhetha ukususa noma ukwengeza imikhiqizo yezilwane ethe xaxa.

Okusemqoka

Ukudla okune-semi-vegetarian Flexitarian Diet kugxile kuma-protein wezitshalo aphilile nokunye okuphekiwe, okucutshungulwa kancane kokudla okususelwa ezitshalweni kepha kukhuthaza imikhiqizo yenyama nezilwane ngokulinganisela.

Ukudla okuguquguqukayo kungasiza ekwehliseni isisindo futhi kunciphise ubungozi besifo senhliziyo, umdlavuza kanye nohlobo 2 lwesifo sikashukela. Kungase kube kuhle ngisho nomhlaba.

Kodwa-ke, ukuhlela kahle ukukhetha kwakho kokudla okuguquguqukayo kubalulekile ukuvikela ukuswela kokudla okunempilo futhi uvune izinzuzo eziningi zezempilo.