Zakudya Zosintha: Buku Loyambira Loyambira

Zamkati

• Kodi Zakudya Zosiyanasiyana Ndi Zotani?
• Ubwino Wopindulitsa Waumoyo
• Matenda a Mtima
• Kuchepetsa thupi
• Matenda a shuga
• Khansa
• Itha Kukhala Yabwino Kwachilengedwe
• Zotsika Pansi Pakudya Zakudya Zochepa ndi Zinyama
• Zakudya Zoti Mudye Pazakudya Zosavuta
• Zakudya Zochepetsera pa Zakudya Zosiyanasiyana
• Chakudya Chakudya Chosinthasintha Kwa Sabata Limodzi
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Loweruka
• Lamlungu
• Mfundo Yofunika Kwambiri

Zakudya za Flexitarian ndimadyedwe omwe amalimbikitsa makamaka zakudya zopangidwa ndi mbewu pomwe amalola nyama ndi nyama zina pang'ono.

Zimasinthasintha kuposa zakudya zamasamba kapena zamasamba.

Ngati mukufuna kuwonjezera zakudya zina pazakudya zanu koma simukufuna kudula kwathunthu nyama, kupita kosinthasintha kungakhale kwa inu.

Nkhaniyi imapereka chithunzithunzi cha Zakudya Zosavuta, maubwino ake, zakudya zomwe mungadye komanso dongosolo lakudya sabata limodzi.

Kodi Zakudya Zosiyanasiyana Ndi Zotani?

Zakudya za Flexitarian zidapangidwa ndi katswiri wazakudya Dawn Jackson Blatner kuti athandize anthu kukolola phindu la kudya zamasamba pomwe akusangalalabe ndi zinyama pang'ono.

Ndicho chifukwa chake dzina la zakudya izi ndizophatikiza mawu osinthasintha komanso osadya nyama.

Olima zamasamba amachotsa nyama ndipo nthawi zina zakudya zina za nyama, pomwe nyama zamasamba zimaletsa nyama, nsomba, mazira, mkaka ndi zinthu zonse zopangidwa ndi nyama.

Popeza osinthasintha amadya zopangidwa ndi nyama, samawonedwa ngati odyetsa zamasamba kapena vegans.

Zakudya za Flexitarian zilibe malamulo omveka bwino kapena kuchuluka kwa ma calories ndi ma macronutrients. M'malo mwake, ndimakhalidwe ambiri kuposa chakudya.

Zimakhazikitsidwa ndi mfundo izi:

• Muzidya zipatso, ndiwo zamasamba, nyemba ndi mbewu zonse.
• Muziganizira kwambiri mapuloteni ochokera ku zomera m'malo mwa nyama.
• Khalani osinthasintha ndikuphatikizira nyama ndi nyama nthawi ndi nthawi.
• Idyani zakudya zosakonzedwa bwino kwambiri.
• Chepetsani shuga ndi maswiti.

Chifukwa cha kusinthasintha kwake ndikuyang'ana pazomwe mungaphatikizepo m'malo mongoletsa, Zakudya Zosavuta ndichosankha chodziwika kwa anthu omwe akufuna kudya athanzi.

Wopanga Flexitarian Diet, a Dawn Jackson Blatner afotokoza momwe angayambire kudya zosinthasintha pophatikizira nyama zina sabata iliyonse m'buku lake.

Komabe, kutsatira malingaliro ake sikofunikira kuyamba kudya m'njira zosinthasintha. Anthu ena omwe amadya akhoza kudya nyama zambiri kuposa ena.

Ponseponse, cholinga ndikudya zakudya zopatsa thanzi komanso nyama yocheperako.

Zakudya za Flexitarian ndimadyedwe osadya nyama omwe amalimbikitsa nyama yocheperako komanso zakudya zazomera. Palibe malamulo kapena malingaliro aliwonse, zomwe zimapangitsa kuti izi zikhale zosangalatsa kwa anthu omwe akufuna kuchepetsa zinthu zanyama.

Ubwino Wopindulitsa Waumoyo

Kudya zosinthasintha kumatha kukhala ndi maubwino angapo azaumoyo ().

Komabe, popeza palibe tanthauzo lomveka bwino la chakudyachi, ndizovuta kuwunika ngati ndi momwe kusanthula phindu lazakudya zina zopangidwa kuchokera ku mbewu zimagwirira ntchito ku Flexitarian Diet.

Komabe, kafukufuku wokhudzana ndi zakudya zamasamba ndi zamasamba akadathandizabe kuwunikira momwe zakudya zomwe sizimadyera nyama zimatha kulimbikitsa thanzi.

Zikuwoneka kuti ndikofunikira kudya makamaka zipatso, ndiwo zamasamba, nyemba, nyemba zonse ndi zakudya zina zochepa zomwe zimakonzedwa kuti tipeze phindu pakudya.

Kuchepetsa kudya kwa nyama kwinaku mukupitiliza kudya zakudya zoyengedwa ndi shuga wowonjezera komanso mchere sizingabweretse phindu lomwelo ().

Matenda a Mtima

Zakudya zokhala ndi michere yambiri ndi mafuta athanzi ndizabwino paumoyo wamtima ().

Kafukufuku wotsatira achikulire a 45,000 pazaka 11 adapeza kuti odyetsa ali ndi chiopsezo chochepa cha 32% cha matenda amtima, poyerekeza ndi omwe si ndiwo zamasamba ().

Izi ndichifukwa choti zakudya zamasamba nthawi zambiri zimakhala ndi fiber komanso ma antioxidants omwe amachepetsa kuthamanga kwa magazi ndikuwonjezera cholesterol yabwino.

Kuwunikanso kafukufuku 32 pazakudya zamasamba pamankhwala am'magazi kwawonetsa kuti omwe amadya zamasamba anali ndi systolic magazi pafupifupi pafupifupi asanu ndi awiri poyerekeza ndi omwe amadya nyama ().

Popeza kuti maphunzirowa amayang'ana kwambiri zakudya zamasamba, ndizovuta kuwunika ngati Flexitarian Diet ingakhudzenso kuthamanga kwa magazi komanso chiwopsezo cha matenda amtima.

Komabe, kudya mosinthasintha kumatanthauza kuti makamaka kumakhazikika pazomera ndipo kumakhala ndi maubwino ofanana ndi zakudya zamasamba zokha.

Kuchepetsa thupi

Kudya mopepuka kumatha kukhalanso bwino m'chiuno mwanu.

Izi ndichifukwa choti anthu osinthasintha amachepetsa ma calorie ambiri, zakudya zosinthidwa ndikudya zakudya zambiri zamasamba zomwe zimachepetsa kwambiri ma calories.

Kafukufuku wochuluka wasonyeza kuti anthu omwe amatsatira zakudya zopangidwa kuchokera ku chomera amatha kuonda kuposa omwe satero (,).

Kuwunikanso kwa anthu opitilira 1,100 onse adapeza kuti omwe adadya zamasamba kwa milungu 18 adataya mapaundi 4.5 (2 kg) kuposa omwe san ().

Kafukufukuyu komanso ena akuwonetsanso kuti omwe amatsata zakudya zamasamba amakonda kulemera kwambiri, poyerekeza ndi zamasamba ndi omnivores (,).

Popeza kuti Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi Zili pafupi ndi zakudya zamasamba kuposa zamasamba, zitha kuthandizira kuchepa koma mwina osatinso momwe zimadyera.

Matenda a shuga

Mtundu wachiwiri wa shuga ndi mliri waumoyo wapadziko lonse. Kudya chakudya chopatsa thanzi, makamaka chopangira chomera, kungathandize kupewa ndikuthana ndi matendawa.

Izi ndichifukwa choti zakudya zopangidwa ndi chomera zimathandizira kuchepa ndipo zimakhala ndi zakudya zambiri zomwe zili ndi michere yambiri komanso mafuta ochepa komanso shuga wowonjezera (,).

Kafukufuku mwa omwe adatenga nawo gawo opitilira 60,000 adapeza kuti kuchuluka kwa matenda amtundu wa 2 kunali 1.5% yotsika mwa omwe amadya pang'ono kapena osinthasintha poyerekeza ndi omwe si ndiwo zamasamba ().

Kafukufuku wowonjezera adawonetsa kuti anthu omwe ali ndi matenda a shuga amtundu wa 2 omwe amadya zakudya zamasamba anali ndi 0.39% m'munsi mwa hemoglobin A1c (pafupifupi miyezi itatu ya kuwerenga kwa magazi) kuposa omwe ali ndi vutoli omwe amadya nyama ().

Khansa

Zipatso, ndiwo zamasamba, mtedza, mbewu, mbewu zonse ndi nyemba zonse zimakhala ndi michere komanso ma antioxidants omwe angathandize kupewa khansa.

Kafukufuku akuwonetsa kuti zakudya zamasamba zimakhudzana ndi kuchepa kwa khansa yonse koma makamaka khansa yoyipa (,).

Kafukufuku wazaka 7 wazaka za khansa yoyera mwa anthu 78,000 adapeza kuti omwe samadya zamasamba ochepa 8% sangakhale ndi khansa yamtunduwu, poyerekeza ndi omwe si ndiwo zamasamba ().

Chifukwa chake, kuphatikiza zakudya zamasamba zambiri mwa kudya zosinthasintha kumatha kuchepetsa chiopsezo cha khansa.

Zakudya za Flexitarian zitha kuthandizira kuchepa thupi ndikuchepetsa chiopsezo cha matenda amtima, khansa komanso mtundu wa 2 shuga. Komabe, kafukufuku wambiri amasanthula zakudya zamasamba ndi zamasamba, zomwe zimapangitsa kuti zikhale zovuta kuwunika ngati kudya kwamasinthidwe kuli ndi phindu lofananira.

Itha Kukhala Yabwino Kwachilengedwe

Zakudya za Flexitarian zitha kukupindulitsani ndipo chilengedwe.

Kuchepetsa kudya nyama kumatha kuteteza zachilengedwe pochepetsa kutulutsa kwa mpweya wowonjezera kutentha, komanso kugwiritsa ntchito nthaka ndi madzi.

Kuwunikanso kafukufuku wokhazikika pazakudya zopangidwa kuchokera kuzomera zapeza kuti kusintha kuchokera pazakudya zaku Western kumadya kosinthasintha, komwe nyama imasinthidwa pang'ono ndi zakudya zamasamba, zitha kuchepetsa mpweya wowonjezera kutentha ndi 7% ().

Kudya zakudya zambiri zamasamba kumathandizanso kuti malo ambiri azikhala olima zipatso ndi ndiwo zamasamba m'malo mwa chakudya cha ziweto.

Kulima mbewu kumafunikira zochepa zochepa kuposa kuweta nyama kuti idye. M'malo mwake, kukula kwa mapuloteni azomera kumagwiritsa ntchito mphamvu zocheperako kasanu ndi kawiri poyerekeza ndi kupanga mapuloteni azinyama (,).

Kudya nyama yosinthasintha komanso yosinthanitsa ndi zomanga thupi ndizabwino padziko lapansi. Zakudya zopangidwa ndi zomera zimagwiritsa ntchito mafuta, nthaka ndi madzi ochepa.

Zotsika Pansi Pakudya Zakudya Zochepa ndi Zinyama

Zakudya zosinthasintha ndi zina zomwe zimakonzedwa bwino, zimatha kukhala zathanzi.

Komabe, anthu ena atha kukhala pachiwopsezo chakuchepa kwa michere akamachepetsa nyama ndi nyama zina kutengera kukwanira kwa zakudya zina.

Zofooka zomwe zingakhalepo pazakudya za Flexitarian zimaphatikizapo ():

• Vitamini B12
• Nthaka
• Chitsulo
• Calcium
• Omega-3 mafuta acids

Kuwunikanso kafukufuku wakusowa kwa vitamini B12 kunapeza kuti onse omwe amadyera ali pachiwopsezo chofooka, pomwe 62% ya omwe amadya zamasamba komanso 90% ya ndiwo zamasamba okalamba akusowa ().

Vitamini B12 imangopezeka muzogulitsa nyama. Kutengera kuchuluka ndi kuchuluka kwa zinthu zomwe nyama imagwiritsa ntchito osinthasintha, a B12 akhoza kulimbikitsidwa.

Anthu osinthasintha amakhalanso ndi malo otsika a zinc ndi ayironi, chifukwa michere iyi imalowetsedwa bwino ndi zakudya zanyama. Ngakhale ndizotheka kupeza michere yokwanira kuchokera kuzakudya zamasamba zokha, osinthasintha amafunika kukonzekera zakudya zawo kuti akwaniritse izi ().

Mtedza ndi mbewu zambiri, nyemba zonse ndi nyemba zimakhala ndi chitsulo ndi zinc. Kuwonjezera gwero la vitamini C ndi njira yabwino yowonjezera kuyamwa kwa chitsulo kuchokera ku zakudya zopangidwa ndi mbewu (18).

Anthu ena osinthasintha amatha kuchepetsa mkaka ndipo amafunika kudya zakudya zopangira calcium kuti apeze michere yokwanira. Dyetsani zakudya zokhala ndi calcium yambiri monga bok choy, kale, chard ndi nthangala za sesame.

Pomaliza, osintha zinthu mosamala amayenera kukhala osamala pakupeza omega-3 fatty acids okwanira, omwe nthawi zambiri amapezeka mu nsomba zamafuta. Magwero amtundu wa omega-3, alpha-linolenic acid (ALA), amaphatikizapo walnuts, mbewu za chia ndi nthiti ().

Kumbukirani kuti kudya zosinthasintha kumakupatsani mwayi wogwiritsa ntchito nyama ndi nyama zosiyanasiyana. Ngati chakudyacho chakonzedwa bwino ndipo chimaphatikiza zakudya zosiyanasiyana, kusowa zakudya m'thupi sikungakhale kovuta.

Kudya nyama ndi nyama zina zochepa kumatha kubweretsa zovuta zina, makamaka B12, iron, zinc ndi calcium. Okonda kusintha zinthu akhoza kukhala pachiwopsezo kutengera zosankha zawo.

Zakudya Zoti Mudye Pazakudya Zosavuta

Anthu osinthasintha amagogomezera zomanga thupi zam'mapuloteni ndi zina zonse, zakudya zazing'ono zomwe sizingasinthidwe pang'ono pomwe zimachepetsa zopangira nyama.

Zakudya zomwe mungadye pafupipafupi ndizo:

• Mapuloteni: Soya, tofu, tempeh, nyemba, mphodza.
• Masamba osakhazikika: Zamasamba, tsabola belu, ziphuphu za Brussels, nyemba zobiriwira, kaloti, kolifulawa.
• Masamba owuma: Sikwashi yozizira, nandolo, chimanga, mbatata.
• Zipatso: Maapulo, malalanje, zipatso, mphesa, yamatcheri.
• Mbewu zonse: Quinoa, teff, buckwheat, farro.
• Mtedza, mbewu ndi mafuta ena athanzi: Maamondi, nthanga, mbewu za chia, walnuts, cashews, pistachios, batala wa peanut, mapeyala, azitona, kokonati.
• Njira zina zopangira mkaka: Maamondi opanda mchere, kokonati, hemp ndi mkaka wa soya.
• Zitsamba, zonunkhira ndi zokometsera: Basil, oregano, timbewu tonunkhira, thyme, chitowe, turmeric, ginger.
• Zokometsera: Msuzi wa soya wochepetsedwa, viniga wa apulo cider, salsa, mpiru, yisiti yathanzi, ketchup wopanda shuga wowonjezera.
• Zakumwa: Komabe ndi madzi owala, tiyi, khofi.

Mukaphatikiza zopangidwa ndi ziweto, sankhani zotsatirazi ngati zingatheke:

• Mazira: Malo omasuka kapena malo odyetserako ziweto.
• Nkhuku: Organic, free-range kapena malo odyetserako ziweto.
• Nsomba: Wogwidwa mwamtchire.
• Nyama: Wodyetsedwa udzu kapena msipu.
• Mkaka: Zachilengedwe zochokera ku nyama zodyetsedwa ndi udzu kapena zodyetsedwa.

Zakudya za Flexitarian zimaphatikizira zakudya zosiyanasiyana zamasamba zomwe zimatsindika pa zomanga thupi. Mukaphatikiza zopangidwa ndi ziweto, ganizirani kusankha mazira osasunthika, nsomba zakutchire ndi nyama yodyetsedwa ndi udzu ndi mkaka.

Zakudya Zochepetsera pa Zakudya Zosiyanasiyana

Zakudya za Flexitarian sizimangolimbikitsa kuchepa kwa nyama ndi nyama komanso kuchepetsa zakudya zopangidwa kwambiri, mbewu zoyengedwa komanso shuga wowonjezera.

Zakudya zochepetsa ndi monga:

• Zakudya zosinthidwa: Bacon, soseji, bologna.
• Ma carbs oyengedwa: Mkate woyera, mpunga woyera, bagels, croissants.
• Wonjezera shuga ndi maswiti: Soda, donuts, makeke, makeke, maswiti.
• Zakudya zachangu: Zowotchera, zotsekemera, nkhuku, nkhuku zamkaka.

Kudya zosinthasintha sizimangotanthauza kuchepetsa kudya kwanu. Kuchepetsa nyama yosinthidwa, ma carb oyengedwa ndi shuga wowonjezera ndizofunikira zina pa Zakudya za Flexitarian.

Chakudya Chakudya Chosinthasintha Kwa Sabata Limodzi

Dongosolo lakudya la sabata limodzi limakupatsirani malingaliro omwe mungafune kuti muyambe kudya osinthasintha.

Lolemba

• Chakudya cham'mawa: Oats odulidwa ndi maapulo, milled flaxseed ndi sinamoni.
• Chakudya: Saladi ndi amadyera, nkhanu, chimanga, nyemba zakuda ndi peyala.
• Chakudya: Msuzi wa mphodza ndi mkate wambewu zonse ndi saladi wapa mbali.

Lachiwiri

• Chakudya cham'mawa: Chotupitsa tirigu wathunthu ndi mapeyala ndi mazira opakidwa.
• Chakudya: Mbale ya Burrito yokhala ndi mpunga wabulauni, nyemba ndi masamba.
• Chakudya: Zakudyazi za zukini ndi msuzi wa phwetekere ndi nyemba zoyera.

Lachitatu

• Chakudya cham'mawa: Yogati ya kokonati ndi nthochi ndi mtedza.
• Chakudya: Kukutira tirigu wathunthu ndi hummus, masamba ndi nandolo.
• Chakudya: Salmoni wokazinga, mbatata yophika ndi nyemba zobiriwira.

Lachinayi

• Chakudya cham'mawa: Smoothie wopangidwa ndi mkaka wa amondi wopanda shuga, sipinachi, batala wa chiponde ndi zipatso zozizira.
• Chakudya: Saladi ya Kale Caesar ndi mphodza ndi msuzi wa phwetekere.
• Chakudya: Nkhuku zophika, quinoa ndi kolifulawa wokazinga.

Lachisanu

• Chakudya cham'mawa: Yogurt yachi Greek yokhala ndi mabulosi abulu ndi nthanga za dzungu.
• Chakudya: Chard imakulungidwa ndi zophika zosakaniza ndi msuzi wouma chiponde.
• Chakudya: Msuzi wa mphodza ndi saladi wammbali.

Loweruka

• Chakudya cham'mawa: Mazira osavuta kwambiri okhala ndi ma veggies osungunuka ndi saladi wa zipatso.
• Chakudya: Sangweji ya batala wa chiponde ndi zipatso zoswedwa pa mkate wambewu zonse.
• Chakudya: Ma nyemba akuda akuda ndi peyala komanso batala la mbatata.

Lamlungu

• Chakudya cham'mawa: Tofu amatsutsana ndi zophika zosakaniza ndi zonunkhira.
• Chakudya: Saladi ya quinoa ndi cranberries zouma, pecans ndi feta tchizi.
• Chakudya: Tsabola wonyezimira wonyezimira ndi nthaka Turkey ndi saladi wammbali.

Kudya chakudya chosinthasintha ndikungochepetsa kudya nyama ndi nyama kwinaku mukuyang'ana zakudya zopatsa thanzi. Anthu ena atha kusankha kudya nyama zochepera kapena zochepa kuposa zomwe zawonetsedwa pamwambapa.

Dongosolo lakudya la sabata limodzi limakupatsani malingaliro azakudya kuti muyambe kudya mosasintha. Kutengera zomwe mumakonda, mungasankhe kutenga kapena kuwonjezera zina zanyama.

Mfundo Yofunika Kwambiri

Zakudya za Flexitarian za theka la zamasamba zimangoyang'ana mapuloteni azitsamba wathanzi ndi zina zonse, zakudya zopangidwa kuchokera kuzomera koma zimalimbikitsa nyama ndi nyama pang'ono.

Kudya kusintha kosiyanasiyana kumatha kuthandizira kuchepa thupi ndikuchepetsa chiopsezo cha matenda amtima, khansa komanso mtundu wa 2 shuga. Itha kukhala yabwino padziko lapansi.

Komabe, kukonzekera zakudya zanu zosinthasintha ndikofunikira kuti mupewe kuperewera kwa zakudya ndikupindula kwambiri ndi thanzi lanu.