Ukudla kwe-Ovo-Vegetarian: Umhlahlandlela ophelele nohlelo lokudla

-Delile

• Kuyini ukudla kwe-ovo-vegetarian?
• Izinzuzo eziningi ezingaba khona
• Kungaba nomthelela ekwenzeni ngcono ikhwalithi yokudla
• Ilungele inhliziyo yakho
• Ikhuthaza ushukela wegazi olinganiselayo
• Ezinye izinzuzo
• Izithiyo ezingenzeka
• Ukudla okunganele kwamaprotheni
• Amavithamini, amaminerali, kanye ne-omega-3s
• Ukudla okungenamsoco kwemifino
• Ukudla okufanele kudliwe
• Ukudla okufanele sikugweme
• Imenyu yesampula
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• ULwesihlanu
• Okubalulekile

Inani elikhulayo labantu emhlabeni jikelele lilandela ukudla okudla imifino ngezizathu ezahlukahlukene zezempilo, ezemvelo, ezezimali nezenkolo.

Kunezinhlobo ezahlukahlukene zemifino, kufaka phakathi indlela yokudla yemifino.

Le ndatshana ikutshela konke odinga ukukwazi mayelana nokudla kwe-ovo-vegetarian futhi inikeze ngemenyu eyisampula.

Kuyini ukudla kwe-ovo-vegetarian?

Ukudla kwe-ovo-vegetarian akufaki konke ukudla okususelwa ezilwaneni ngaphandle kwamaqanda.

Inyama, izinkukhu, inhlanzi, noma imikhiqizo yobisi efana nobisi, iyogathi, noshizi kuyasuswa, kepha amaqanda aphelele, amaqanda amhlophe, nokudla okuqukethe amaqanda njengemayonnaise, ama-noodle amaqanda, nezinto ezithile ezibhakiwe kuvunyelwe.

Ukudla kwe-Ovo-vegetarian kudume kancane kunokudla kwe-vegan, okungakufaki ngokuphelele konke ukudla okuvela ezilwaneni kanye nemikhiqizo ekhiqizwayo, kanye nokudla okune-lacto-ovo-vegetarian, okubandakanya imikhiqizo yobisi namaqanda kepha hhayi inyama, izinkukhu noma inhlanzi.

Ukudla kwemifino okuhlelwe kahle kwanoma yiluphi uhlobo kuvame ukuba nomsoco futhi kube nempilo enhle. Noma kunjalo, kunezizathu eziningana zokuthi kungani umuntu engakhetha ukudla kwe-ovo-imifino kunezinye izinhlobo.

Amaqanda aphelele ayabiza futhi anomsoco, okwenza kube isengezo esihle cishe kunoma yikuphi ukudla. Zisebenza njengomthombo omuhle kakhulu wamaprotheni asezingeni eliphakeme, amavithamini B, nama-anti-inflammatory compounds ().

Eqinisweni, abanye abantu bakhetha ukufaka amaqanda kokunye ukudla okungenazilwane uma benenkinga yokuhlangabezana nezidingo zabo zomsoco ekudleni okuqinile kwe-vegan.

Ukudla kwe-ovo-imifino nakho kungaba yinto efanelekile kumuntu ofuna ukuba ngumuntu odla imifino kuphela kodwa onenkinga yokungezwani nezinto ezithile noma ozwela kwimikhiqizo yobisi.

Ngaphezu kwalokho, abanye bangakhetha indlela yokudla ngenxa yezinkolelo ezingokwenkolo, ezemvelo, noma zokuziphatha ngokwelashwa kwezilwane ezisetshenziselwa ukukhiqiza inyama nobisi.

Labo abashukunyiswa yilezi zinkinga zokuziphatha bavame ukuqiniseka ukuthi badla kuphela amaqanda atholakala kumuntu nemikhiqizo yamaqanda.

Ukudla okudla imifino kuphela akubeki eceleni yonke imikhiqizo yezilwane ngaphandle kwamaqanda. Abantu bangakhetha le ndlela yokudla yezizathu zezempilo, ezemvelo, ezenkolo, noma zokuziphatha.

Izinzuzo eziningi ezingaba khona

Ukudla okudla imifino kungazuzisa impilo yakho ngezindlela ezahlukahlukene.

Kungaba nomthelela ekwenzeni ngcono ikhwalithi yokudla

Ucwaningo luphakamisa ukuthi abantu abalandela ukudla okudla imifino ngokuvamile badla ukudla okunomsoco omningi, njengezithelo, imifino, imidumba, nezinhlamvu eziphelele, uma kuqhathaniswa nabangewona imifino (2).

Bavame nokudla amakhalori ambalwa kusuka kushukela abengeziwe namafutha agcwele futhi bangcono ekunamatheleni kuzincomo zokudla kwe-sodium (2,).

Ochwepheshe abaningi bacabanga ukuthi lesi kungaba yisona sizathu esenza abadla imifino babe nemiphumela engcono yezempilo kunabantu abangadli inyama, kepha ucwaningo oluningi luyadingeka ngaphambi kokuba kusungulwe ubudlelwane obucacile besizathu nomphumela ().

Ilungele inhliziyo yakho

Uma ubheka ukwenza izinguquko zokudla ezizuzisa inhliziyo yakho, ukudla kwe-ovo-imifino kungasebenza.

Ucwaningo oluningi lubheka ukuthi abadla imifino bangaba nengozi encishisiwe engama-30-40% yesifo senhliziyo, uma kuqhathaniswa nabangewona imifino ().

Ngaphezu kwalokho, lapho kuhlanganiswa nemikhuba ejwayelekile yokuzivocavoca umzimba kanye nokuphathwa kwengcindezi, izidlo zemifino zikhonjisiwe zehlisa umfutho wegazi kanye namazinga e-cholesterol, kanye nokuguqula ukuqongelela koqwembe ngaphakathi kwemithambo yegazi ().

Ikhuthaza ushukela wegazi olinganiselayo

Ukudla okuhleliwe kahle kwemifino kunganciphisa ubungozi besifo sikashukela sohlobo 2 ngokuthuthukisa ukulawula ushukela wegazi nokuzwela kwe-insulin.

Ukubuyekezwa kwakamuva kwezifundo eziyi-14 kutholakale ukuthi abadla imifino cishe bangaphansi kwama-25% amathuba okuthuthukisa uhlobo lwesifo sikashukela sohlobo 2, uma kuqhathaniswa nabangewona imifino ().

Ngokwengeziwe, abantu asebenaso lesi simo bangathola ukuthuthuka kokuzwela kwe-insulin nokulawulwa ushukela okungcono kwegazi ekudleni kwemifino ().

Ukudla okuphezulu kakhulu okusanhlamvu okuphelele, izithelo nemifino kulabo abadla imifino kubonakala kudlala indima enkulu ekuvikeleni isifo sikashukela.

Ngokuqondile, ukudla okufana nemifino enamaqabunga amnyama nemifino yezimpande ephezulu ku-fiber, i-beta-carotene, i-vitamin C, ne-magnesium ingaba nemiphumela enamandla kakhulu yokuvikela ().

Ezinye izinzuzo

Ukudla kwemifino kuhlotshaniswa nezinye izinzuzo zezempilo nezindlela zokuphila, kufaka phakathi:

• Ukwehla kwesisindo. Ukudla kwemifino kuvame ukwehla ngama-calories futhi kungakhuthaza ukuncipha kwesisindo ngempumelelo kakhulu kunokudla oku-omnivorous (2,).
• Sekela impilo yamathumbu. Ukudla kwemifino kunothe ngemicu yezitshalo ezikhuthaza impilo futhi ekhuthaza impilo engakhuphula ukukhula kwamagciwane anesisu enempilo, okuholela ekusebenzeni kokugaya okungcono nasekuvikeleni amasosha omzimba (,).
• Kunganciphisa ingozi yomdlavuza. Olunye ucwaningo lukhombisa ukuthi ukudla okudla imifino kunganciphisa ingozi yomdlavuza kuze kufike ku-12%, yize kudingeka olunye ucwaningo ().
• Okungabizi kakhulu. Inyama nemikhiqizo yobisi esezingeni eliphakeme kungabiza kakhulu. Ngakho-ke, izidlo zemifino zingabiza kakhulu.

Yize izidlo zemifino zinezimpawu eziningi ezinhle, kubalulekile ukukhumbula ukuthi awukho umphumela othize oqinisekisiwe.

Ukudla okudla imifino kunganikeza izinzuzo eziningi zezempilo, kufaka phakathi ingozi encishisiwe yesifo senhliziyo, isifo sikashukela nomdlavuza. Kungathuthukisa impilo yamathumbu futhi kukhuthaze isisindo esinempilo.

Izithiyo ezingenzeka

Kubantu abaningi, i-ovo-vegetarian diet iphephe kakhulu futhi inempilo.Kodwa-ke, ungasilela ekutholeni izakhamzimba ezithile ezibalulekile uma ungahlelile kahle ukudla kwakho.

Ukudla okunganele kwamaprotheni

Ukudla amaprotheni anele kubalulekile ekugcineni amathambo, imisipha, izitho, isikhumba nezinwele okunempilo.

Ukudla okuningi okungeyona imifino kuncike enyameni nasemikhiqizweni yobisi ukuthola amaprotheni. Njengoba ukudla okudla imifino kungakufaki lokhu kudla, udinga ukuqinisekisa ukuthi uthola amaprotheni kwenye indawo.

Amaqanda, imidumba, amantongomane nembewu konke kuyizinketho ezinhle kakhulu zamaprotheni ezinobungani bemifino.

Amavithamini, amaminerali, kanye ne-omega-3s

Okunye kokushoda kwezakhi ezivame kakhulu ekudleni kwemifino kubandakanya i-iron, i-calcium, i-zinc, amafutha we-omega-3, namavithamini D no-B12 ().

Inyama, inhlanzi, nemikhiqizo yobisi imvamisa kungumthombo omkhulu walezi zakhamzimba ekudleni okungeyona imifino. Ngakho-ke, ukuzisusa kungaholela ekushodeni uma ungaqaphile ukufaka okunye ngemifino.

Nakhu ukudla okumbalwa okunganikeza lezi zakhi zomzimba njengoba ushintshela ekudleni kwe-ovo-imifino:

• Insimbi. Ukufaka amaqanda nemithombo yensimbi esuselwa ezitshalweni njengama-lentili, ubhontshisi, ubhontshisi we-garbanzo, irayisi elinsundu, okusanhlamvu okuqiniswe ngensimbi, izithelo ezomisiwe, imbewu yamathanga, nama-pistachios kuyindlela ehlakaniphile yokuhlangabezana nezidingo zakho zensimbi ().
• I-calcium. Hlala ufaka ukudla okufana nobhontshisi omhlophe, imifino yetheniphu, i-arugula, i-bok choy, i-tofu, kanye nokudla okuqiniswe nge-calcium ekudleni kwakho ukuqinisekisa ukudla okwanele kwe-calcium (12).
• Uvithamini D. Ukuchitha isikhathi elangeni kuyindlela engcono yokukhuthaza ukukhiqizwa kwamavithamini D esikhunjeni sakho. Amaqanda avela ezinkukhu ezikhuliswe emadlelweni, ukudla okuqinisiwe, namakhowe aphathwa ngokukhanya kwe-UV nakho kuyimithombo emihle (,,).
• Uvithamini B12. Amaqanda angumthombo omuhle kavithamini B12. Kuyafana nokudla okuqinisiwe njengokufaka ubisi noma imvubelo yokudla okunempilo ().

• Izinki. Okusanhlamvu okuphelele, amaqanda, amantongomane, imbewu kanye nemidumba konke kuyimithombo emihle ye-zinc enobungani bemifino (17).
• Amafutha e-Omega-3. Imbewu ye-Chia, imbewu yefilakisi, izinhliziyo ze-hemp, nama-walnuts yimithombo enhle yezitshalo yamafutha e-omega-3. Ngokwengeziwe, amaqanda avela kwizikhukhukazi anikezwa ukudla kwe-omega-3-enothisiwe anganikeza la mafutha anempilo ().

Uma uthola ukuthi awukwazi ukuhlangabezana nezidingo zakho zanoma iyiphi yalezi zakhi zomzimba ngokudla wedwa, thintana nomhlinzeki wakho wezokunakekelwa kwempilo noma isazi sokudla ngokudla izithasiselo.

Ukudla okungenamsoco kwemifino

Akukhona konke ukudla okunobungani bemifino okunempilo.

Amaqebelengwane angenalo ubisi, ukudla okuthosiwe, okusetshenziselwe ukufaka inyama yenyama yemifino, kanye neziphuzo ezinoshukela, okusanhlamvu, namaswidi, ngokufanelekile kufanelana nempilo ye-ovo-imifino kepha kufanele idliwe kancane, uma kunjalo.

Ukudla kwemifino okunempilo kugcizelela ukudla okuphelele, okunomsoco kanye nemikhawulo okusanhlamvu okucwengiwe, ushukela ongeziwe, uwoyela ocwengisiswe kakhulu, nokunye ukudla okungenamsoco okucutshungulwayo

Ukudla kwemifino kungahle kube nezakhi ezithile eziphansi, okukubeka engcupheni yokushoda. Gxila ekuhleleni ukudla okuphelele okunomsoco okungahlangabezana nezidingo zakho ngemithombo esekwe ezitshalweni yalezi zinongo.

Ukudla okufanele kudliwe

Yize ukudla okuthile kuvinjelwe ekudleni kwe-ovo-vegetarian, unezinketho eziningi ezinomsoco ongakhetha kuzo.

Ukudla okuhleliwe kahle kwe-ovo-imifino kuqukethe izinhlobo ezahlukahlukene zokudla okuphelele, okutshalwe ezitshalweni, njenge:

• Izithelo: ama-apula, amawolintshi, amapheya, amajikijolo, ubhanana, uphayinaphu, umango, amagilebhisi, ukwatapheya
• Imifino: imifino enamaqabunga, izaqathe, amazambane, i-asparagus, i-turnips, i-broccoli, ukholifulawa, ukhukhamba, ama-radishes, i-bell pepper, iklabishi, utamatisi, isikwashi sasehlobo nobusika
• Izinhlamvu: irayisi, ummbila, i-quinoa, i-amaranth, i-buckwheat, i-bulgur, ibhali, i-oatmeal, i-pasta, ama-crackers, i-popcorn, okusanhlamvu, isinkwa (esenziwe ngaphandle kobisi noma ibhotela)
• Imidumba: ubhontshisi, i-tempeh, i-tofu, i-miso, udali, ubhontshisi omnyama, ubhontshisi we-garbanzo, ubhontshisi wezinso, uphizi, amakinati, ubhontshisi we-pinto, ubhontshisi we-navy
• Amantongomane nembewu: ama-walnuts, amantongomane ama-macadamia, ama-pecans, ama-pistachios, ama-alimondi, ama-cashews, amantongomane aseBrazil, imbewu ye-hemp, imbewu ye-chia, imbewu ye-sunflower, ama-nut butters, imbewu yefilakisi
• Amaqanda nemikhiqizo yamaqanda: amaqanda aphelele, amaqanda amhlophe
• Okufakwa esikhundleni sezobisi: Ubisi lwe-soy, ubisi lwe-alimondi, ubisi lwe-oat, ubisi lwe-hemp, ubisi lwe-cashew, i-yogurt engenalo ubisi, ushizi ongenalo ubisi
• Amafutha: i-olive, ukwatapheya, i-walnut, i-flaxseed, namafutha kakhukhunathi
• Iziphuzo: ikhofi, itiye, amanzi, amanzi amaminerali, amabisi angewona okobisi

Hlala wazi ukuthi ngenxa yokuthi ukudla kudla imifino akusho ukuthi kunempilo. Ukuvuna izinzuzo zezempilo zokudla okudla imifino, kubalulekile ukugxila ekudleni okuphekiwe okuphekwe kancane ngangokunokwenzeka.

Ukudla okuhlukahlukene, okufana nembumba, okusanhlamvu, imifino, amantongomane, imbewu, amaqanda, nezithelo, kwakha ukudla okunempilo kwe-ovo-vegetarian. Zijwayeze ukulinganisela uma ufaka ukudla okwenziwe nge-ultra.

Ukudla okufanele sikugweme

Ukudla okuyinhloko okufanele kugwenywe ekudleni kwe-ovo-imifino yinyama nemikhiqizo yobisi, kepha izithasiselo ezithile zokudla ezisuselwa enyameni kufanele nazo zingafakwa.

Uma ushintshela ekudleni okudla imifino kuphela, gwema okulandelayo:

• Inyama ebomvu: yenkomo, iwundlu, ingulube
• Izinkukhu: inkukhu, ikalikuni, idada
• Izinhlanzi nezimbaza
• Ubisi: ubisi, iyogathi, ushizi, ibhotela
• Izimpahla ezibhakiwe: izinkwa namakhekhe enziwe ngobisi noma ibhotela
• Izithasiselo zokudla ezithathwa yinyama nobisi: i-gelatin, isinqumelo, i-carmine, i-casein, i-whey
• Ezinye izinto: ama-broths asuselwa ezilwaneni, i-pâté, isosi yenhlanzi, izithasiselo ezithile ze-omega-3, ukhilimu ongenalo ubisi, ukugqoka kukaKesari

Ungathola ezinye izindlela zemifino kokuningi kwalokhu kudla. Noma kunjalo, khumbula ukuthi lezi zingxenye zingase zingalingani njalo ngokudla okunomsoco.

Isibonelo, izindlela eziningi zobisi ezingenalo ubisi azihlinzeki ngamanani afanayo wamaprotheni namaminerali njengobisi lwenkomo olujwayelekile. Lokhu akubenzi inketho embi ngasikhathi sinye, kepha kufanelekile ukuthi ucabangele ukuthi umgomo wakho ukwakha ukudla okudla imifino okuphelele ngokudla okunempilo.

Ukudla kwe-Ovo-imifino akubandakanyi yonke inyama, okobisi, nenyama kanye nobisi okususelwa kwizithako nezithasiselo zokudla.

Imenyu yesampula

Yize izidingo zokudla okunempilo kanye nokudla okuthandayo kungahluka, nasi isibonelo sokuthi izinsuku ezinhlanu ekudleni kwe-ovo-imifino kungabukeka kanjani.

UMsombuluko

• Ukudla kwasekuseni: ukhukhunathi-chia pudding onamajikijolo afriziwe nama-walnuts
• Isidlo sasemini: isitshulu semifino lentil nabaqhekezi befilakisi
• Isidlo sakusihlwa: I-tofu-yemifino inyakazisa gazinga nelayisi elinsundu

NgoLwesibili

• Ukudla kwasekuseni: ubhontshisi ogcwele okusanhlamvu onemifino eboshiwe namaqanda abanjwe
• Isidlo sasemini: isandwich ye-hummus ne-yemifino esongwa ngohlangothi lwamajikijolo
• Isidlo sakusihlwa: isitsha se-quinoa esinobhontshisi omnyama, imvubelo yokudla okunempilo, imifino exubile, i-guacamole, ne-salsa

NgoLwesithathu

• Ukudla kwasekuseni: i-smoothie eluhlaza eyenziwe ngesipinashi, i-hemp protein powder, ubisi lwe-cashew, ibhotela le-almond, ubhanana, i-ginger ne-avocado
• Isidlo sasemini: isangweji leqanda-isaladi esinkwa sikakolweni wonke
• Isidlo sakusihlwa: ama-noodle amakinati ababayo ane-edamame, iklabishi elibubende ne-cilantro

ULwesine

• Ukudla kwasekuseni: i-oatmeal enezithelo ezintsha, imbewu ye-hemp, nama-alimondi ashelelisiwe
• Isidlo sasemini: izinsalela zamakinati ezisele
• Isidlo sakusihlwa: i-tempeh ebhemayo enemifino eyosiwe kanye ne-risotto yamakhowe yemifino

ULwesihlanu

• Ukudla kwasekuseni: Ukuqhuma kwamaqanda nemifino ngohlangothi lwezithelo ezintsha
• Isidlo sasemini: ubhontshisi omhlophe, i-kale, ne-utamatisi isobho nge-toast ephelele-okusanhlamvu
• Isidlo sakusihlwa: ukholifulawa kanye ne-chickpea tacos ne-cilantro-lime cashew cream sauce

Uhlelo lwesampula lokudla olungenhla luveza ezinye izithako ezinempilo nezitsha ezilinganiselayo ongazithokozela ekudleni okune-ovo-vegetarian okuyindilinga.

Okubalulekile

Ukudla kwe-ovo-vegetarian uhlobo lokudla kwemifino okungafaki yonke imikhiqizo yezilwane ngaphandle kwamaqanda.

Uma nje kuhlelwe kahle, le ndlela yokudla inganikeza zonke izakhamzimba ezidingwa ngumzimba wakho futhi ingahlinzeka ngezinzuzo ezahlukahlukene, kufaka phakathi ingozi encishisiwe yesifo senhliziyo nesifo sikashukela.

Uma uhlela ukushintshela ekudleni kwe-ovo-vegetarian, qiniseka ukuthi ufaka okusanhlamvu okuhlukahlukene, okusanhlamvu, amantongomane, imbewu, imifino, nezithelo ukuqinisekisa ukuthi uzuza kakhulu ekudleni kwakho.