I-Ovolactovegetarianism: iyini kanye nezinzuzo zayo

-Delile

• Izinzuzo eziyinhloko
• Isibonelo semenyu yokudla ye-ovolactovegetarian
• Ukupheka kwama-ovolactovegetarians
• 1. Ama-meatballs weSoy
• 2. Ikhowe eligcwele amazambane iresiphi

Ukudla kwe-ovolactovegetarian luhlobo lokudla kwemifino lapho, ngaphezu kokudla kwemifino, kuvunyelwe ukuthi kudle amaqanda nobisi kanye nezinye izinto, njengokudla kwemvelaphi yezilwane. Ngale ndlela, izinhlanzi, inyama nenyama yemikhiqizo ayifakwa ekudleni, njenganoma yiluphi olunye uhlobo lokudla imifino kuphela.

Lapho lokhu kudla kuhlanganiswa nokudla okunempilo, kunganikeza izinzuzo eziningana zezempilo, okufaka isandla ekuvinjelweni kwesifo senhliziyo. Ngokuvamile, lokhu kudla kwamukelwa abantu abafuna ukunciphisa ukusetshenziswa kokudla okuvela ezilwaneni ngezizathu zemvelo kanye / noma zezempilo, kubalulekile ukubonisana nodokotela wezokudla, ukulungisa uhlelo lokudla okunomsoco ukuze kugwenywe ukusweleka kwabanye izakhamzimba.

Izinzuzo eziyinhloko

Ukufakwa kokudla kwe-ovolactovegetarian kungaletha izinzuzo zezempilo, njenge:

• Siza ukuvimbela isifo senhliziyo, njengoba ukusetshenziswa okwandisiwe kwezithelo nemifino nokuthi akukho nyama edliwayo, kusiza ukunciphisa i-cholesterol nokuvimbela ukwakheka kwamapulangwe anamafutha emithanjeni, kunciphisa ubungozi bokuhlaselwa yinhliziyo nokushaywa unhlangothi;
• Nciphisa ubungozi besifo sikashukela sohlobo 2, njengoba ukusetshenziswa kokudla okunempilo, njengokudla okusanhlamvu okuphelele, izithelo, imifino namantongomane kwanda, lokhu kudla kuba ne-fiber eningi esiza ukulawula ushukela wegazi;
• Vimbela umdlavuza, okungukuthi ibele, i-prostate, i-colorectal ne-gastrointestinal, njengoba kuwuhlobo lokudla okunothile ngama-antioxidants, amavithamini, amaminerali, kanye nefayibha, ngaphezu kwezinye izakhamzimba ezinempahla elwa nomdlavuza;
• Thanda ukulahleka kwesisindo, ngenxa yokwehla kokudla kokudla kwezilwane, njengoba ukudla okudliwe ama-ovolactovegetarians kusiza ukukhulisa umuzwa wokusutha futhi ezinye izifundo zithole ukwehla okukhulu kwe-BMI kubantu abalandela lolu hlobo lokudla;
• Yehlisa umfutho wegazi, ngoba izifundo zifakazela ukuthi ukusetshenziswa kwenyama ephezulu kuhlotshaniswa nomfutho wegazi ophezulu. Ngaphezu kwalokho, lolu hlobo lokudla kwemifino lunothe nge-fiber ne-potassium, okusiza ukulawula umfutho wegazi lapho kudliwa njalo.

Kodwa-ke, kubalulekile ukuthi umuntu azi ukuthi, noma ekudleni kwe-ovolactovegetarian, ukusetshenziswa ngokweqile kokudla okusetshenzisiwe, amaswidi namafutha, njengamakhekhe, ukudla okuthosiwe nokunye ukudla okusetshenzisiwe, kufanele kugwenywe ukuze kunikezwe zonke izinzuzo ezishiwo ngenhla., ngaphandle kokulimaza impilo.

Isibonelo semenyu yokudla ye-ovolactovegetarian

Kumenyu yokudla kwe-ovolactovegetarian, konke ukudla okuvela kwimifino kuvunyelwe, njengokusanhlamvu, i-bran, ama-flakes, imidumba, amantongomane, imifino nezithelo, kanye nokudla okunamaqanda, ubisi nezithako, njengoba kukhonjisiwe etafuleni elilandelayo:

Inani elifakiwe kwimenyu liyahluka ngokuya ngeminyaka, ubulili, ukuvivinya umzimba kanye nezifo ezihambisanayo, ngakho-ke inhloso ukufuna isazi sokudla okunempilo ukuze kuhlolwe okuphelele nokulungisa uhlelo lokudla okunempilo olufanele izidingo zomuntu ngamunye.

Ngaphezu kwalokho, ukulekelelwa kokudla okunempilo kwamanye ama-micronutrients, njenge-iron ne-vitamin B12, kungadingeka. Ngenxa yalesi sizathu, kubalulekile ukubonisana nesazi sokudla ukuze akwazi ukulungiselela uhlelo lokudla olulinganiselayo oluhambisana nezidingo zomuntu, ukugwema ukuswela kokudla. Bona uhlu lokudla okunothe kwensimbi yemvelaphi yezitshalo.

Ukupheka kwama-ovolactovegetarians

1. Ama-meatballs weSoy

Izithako:

• Izipuni eziyi-4 zezinhlamvu zesinkwa;
• Isipuni esingu-1/2 sefulawa kakolweni;
• 1 izinkomishi zeprotheni yesoya;
• 1/2 litre lamanzi afudumele;
• Ijusi le-1/2 kalamula;
• 1 iqanda elishayiwe;
• 1/2 anyanisi ogayiwe;
• Coriander, iparsley, usawoti, upelepele nebasil ukunambitha.

Imodi yokulungiselela:

Hlanganisa iprotheni yesoya emanzini afudumele nejusi likalamula bese uyivumela ime imizuzu engama-30. Faka ingxube ngesihlungo bese uyikhama kahle kuze kukhishwe wonke amanzi. Bese uxuba zonke izithako, uxove kahle.

Beka inhlama ku-blender noma iprosesa yokwenza izithako zifane, wakhe amabhola ngosayizi oyifunayo, ngosizo lukafulawa kakolweni ukugwema ukunamathela ezandleni. Pheka ama-meatballs kuhhavini noma kusosi katamatisi cishe imizuzu engama-40.

2. Ikhowe eligcwele amazambane iresiphi

Izithako:

• 700 amagremu amazambane;
• 300 amagremu amakhowe ahlanganisiwe;
• 4 wezipuni kafulawa kakolweni;
• 1 i-clove kagalikhi ocoliwe;
• Amafutha;
• I-parsley eqoshiwe;
• Imvuthuluka yesinkwa;
• Usawoti ukunambitha;
• Amaqanda ama-2.

Imodi yokulungiselela:

Pheka amazambane bese uwafaka sengathi uzokwenza i-puree, bese ugcina endishini. Yenza i-sauté ngegalikhi namafutha omnqumo bese ufaka amakhowe bese upheka imizuzwana embalwa, ngokushisa okukhulu, uvuse ngezikhathi ezithile kuze kube yilapho ethamba kakhulu. Ngaphambi kokucima umlilo, engeza iparsley eningi bese ulungisa usawoti.

Faka iqanda nofulawa kakolweni bese uhlanganise kahle uze uthole inhlama ehambisanayo. Hlukanisa ingxube ibe yizingxenyana ezincane bese ubukeka ngokuma kwamazambane, ubeke isipuni esingu-1 samakhowe asikiwe enkabeni. Dlulisa masinyane amazambane kusikwa semvuthuluka bese ubeka epanini eligcotshwe uwoyela. Beka kuhhavini ophakathi nendawo, osushisayo cishe imizuzu engama-20 noma kuze kube nsundu ngegolide.

Buka le vidiyo elandelayo futhi ufunde ukuthi ungadla imifino kuphela futhi yiziphi izinzuzo: