Lacto-Ovo-Zamasamba Zakudya: Ubwino, Kutsika, ndi Chakudya Chakudya

Zamkati

• Ubwino
• Zitha kuthandiza kupewa matenda ashuga amtundu wa 2
• Angathandizire kuwonda wathanzi
• Bwino thanzi mtima
• Mutha kuchepetsa chiopsezo cha khansa
• Mutha kutsitsa ngozi yamwala
• Kutsika pansi ndi kulingalira
• Kufunika kotheka kwa zowonjezera
• Kufunika kwa zakudya zabwino
• Zakudya zofunika kupewa
• Zakudya zoti mudye
• Zitsanzo zamalingaliro azakudya za lacto-ovo-zamasamba
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Malingaliro osavuta akamwe zoziziritsa kukhosi
• Mfundo yofunika

Chakudya cha zamasamba chotchedwa lacto-ovo-zamasamba ndi chakudya chomwe chimapatsa nyama, nsomba, ndi nkhuku koma chimapatsa mkaka ndi mazira.

Dzinalo, "lacto" amatanthauza zopangira mkaka, pomwe "ovo" amatanthauza mazira.

Anthu ambiri amatenga zakudya zamtundu wa lacto-ovo-zamasamba kuti achepetse kudya kwa nyama pazifukwa zamakhalidwe, zachilengedwe, kapena thanzi.

Nkhaniyi ikufotokoza zaubwino komanso kuchepa kwa zakudya zamtundu wa lacto-ovo-zamasamba ndikupereka mndandanda wazakudya zomwe muyenera kudya ndikupewa, komanso dongosolo lazakudya.

Ubwino

Kafukufuku akuwonetsa kuti zakudya zopangidwa mwaluso za lacto-ovo-zamasamba zitha kupindulitsa thanzi lanu m'njira zingapo.

Zitha kuthandiza kupewa matenda ashuga amtundu wa 2

Odwala a Lacto-ovo ali ndi chiopsezo chochepa chokhala ndi matenda amtundu wa 2. Izi zati, ngakhale kudya nyama kumalumikizidwa ndi chiopsezo chachikulu cha matenda amtundu wa 2, zoteteza pazakudya zamasamba mwina sizingagwirizane ndi kusowa kwa nyama (,,,).

Zakudya zamasamba zimachepetsa chiopsezo chanu cha matenda amtundu wa 2 poonjezera kuchuluka kwa zakudya zopatsa thanzi, monga mbewu zonse, zipatso, ndiwo zamasamba, nyemba, ndi mtedza, ndikuchepetsa kudya kwanu kwamafuta okhutitsidwa- (ndi,),.

Kuphatikiza apo, awonetsedwa kuti amawonjezera kuchuluka kwa shuga m'magazi ndikuwonjezera chidwi cha insulin, mahomoni omwe amayang'anira kuchuluka kwa shuga wamagazi (,,).

Kuphatikiza apo, zakudya zopangidwa ndi mbewu zimakhala ndi michere yambiri, yomwe imachedwetsa chimbudzi ndikuthandizira kuwongolera shuga wamagazi. Zakudya zamasamba zawonetsedwanso kuti zichepetse hemoglobin A1c, chodziwika cha kuwongolera shuga kwa nthawi yayitali (,).

Angathandizire kuwonda wathanzi

Zakudya za Lacto-ovo-zamasamba zingakuthandizeni kuti mukhale ndi thanzi labwino kapena kuti muchepetse kuchepa.

Zakudya zamasamba nthawi zambiri zimakhala ndi michere yambiri komanso mafuta ochepa, omwe amathandizira kukhuta komanso kupewa kudya mopitirira muyeso.

M'malo mwake, kafukufuku akuwonetsa kuti zakudya zamasamba zimathandiza kupewa ndikusintha kunenepa kwambiri komanso matenda obwera chifukwa cha kunenepa kwambiri (,).

Kafukufuku mwa anthu pafupifupi 38,000 adapeza kuti odyetsa nyama anali ndi index yotsika ya thupi (BMI) kuposa omnivores. BMI yayikulu idalumikizidwa ndi mapuloteni ambiri komanso ma fiber ochepa, zomwe zikuwonetsa kuti zakudya zopangidwa ndi mbewu zambiri mu fiber zitha kupindulitsa ().

Bwino thanzi mtima

Kudya nyama, mitundu ina ya mafuta, ndi ma carbs oyenga kwakhala kukugwirizanitsidwa ndi atherosclerosis, yomwe ndi kakhome kamene kamakhala m'mitsempha yanu kamene kangayambitse matenda amtima (,).

Zakudya zamasamba zawonetsedwa kuti zimachepetsa chiopsezo chanu - komanso chimasinthanso - matenda amitsempha yamagazi. Izi ndizowona makamaka chakudya cha nyama chikakhala chochepa, monga momwe zimakhalira mukamatsata zakudya za lacto-ovo-zamasamba ().

Zakudya zozikidwa pazomera zawonetsedwa kuti zimathandizira kuthamanga kwa magazi mumtima mwanu, kukonza thanzi la mitsempha yamagazi, komanso kuchepetsa kuthamanga kwa magazi - zonse zomwe zimachepetsa chiopsezo cha matenda amtima (,,,).

Mutha kuchepetsa chiopsezo cha khansa

Zakudya zamasamba zakhala zikuchepetsedwa ndi kuchepa kwa khansa zosiyanasiyana. Kuwunikanso kafukufuku 96 kwapeza kuti odyetsa ali ndi chiopsezo chotsika ndi 8% chofa kuchokera ku khansa poyerekeza ndi omnivores (,).

Kafukufuku akuwonetsa kuti chiopsezo chanu cha khansa chitha kuchepetsedwa kwambiri mukamadya zakudya zokhala ndi zakudya zazomera monga zipatso ndi ndiwo zamasamba. Kuphatikiza apo, kafukufuku wina akuwonetsa kuti kudya zakudya zokhala ndi nyama yofiira komanso yosungunuka kumatha kukulitsa chiopsezo cha khansa zina (,,).

Mutha kutsitsa ngozi yamwala

Odwala a Lacto-ovo ali ndi chiopsezo chochepa cha matenda am'mimba, momwe zimakhalira zolimba ngati miyala ya cholesterol kapena bilirubin mu ndulu yanu, kutchinga njira yanu ya bile, ndikupweteketsani.

Kafukufuku wazaka 6 mwa anthu 4,839 adapeza kuti osadya nyama anali ndi chiopsezo chachikulu chotenga matenda am'mimba kuposa ma ndiwo zamasamba 3.8. Izi zitha kukhala chifukwa chakuchepa kwama cholesterol mwa iwo omwe amadya zamasamba ().

Kutsatira zakudya za lacto-ovo-zamasamba kumatha kuthandizira kuchepa thupi, kupindulitsa mtima wanu, ndikuchepetsa chiopsezo cha khansa zina, mtundu wa 2 shuga, ndi ndulu.

Kutsika pansi ndi kulingalira

Ngakhale zakudya zamasamba zimapereka zabwino zambiri zathanzi, kukonzekera koyenera ndikofunikira popewa zovuta.

Pansipa pali zinthu zina zofunika kuziganizira mukamadya zakudya zamtundu wa lacto-ovo-zamasamba.

Kufunika kotheka kwa zowonjezera

Zakudya zamasamba zitha kukhala zokwanira m'thupi, koma chisamaliro chowonjezera chiyenera kulipidwa mukamadya iron, protein, zinc, ndi omega-3 fatty acids. Zakudya zowonjezerapo zitha kulimbikitsidwa ngati chakudya sichikupezeka (,).

Mapuloteni ndi ofunika kuti mukhale ndi thanzi labwino. Zamasamba zimaphatikizapo mazira, mkaka, nyemba, nandolo, mphodza, tofu, mbewu, mtedza, ndi mbewu. Zakudya zolemera mu amino acid lysine - zomangira zomanga thupi zomwe nthawi zambiri zimasowa muzakudya zopangidwa ndi mbewu - kuphatikiza nyemba, mtedza, mbewu, ndi mazira ().

Iron imatumiza mpweya m'thupi lanu. Olima ndiwo zamasamba angafunike chitsulo chowirikiza 1.8 kuposa ma omnivores. Zitsulo zamasamba zimaphatikizapo tofu, nyemba, mphodza, mbewu zolimba, maamondi, ndi masamba. Zakudya zopatsa mavitamini-C, monga zipatso ndi tsabola, zimatha kuyamwa (,).

Zinc imathandizira kukula, bala, komanso chitetezo chamthupi. Zakudya zina zopangidwa ndi nthaka, zokhala ndi zinc zimaphatikizapo nyemba, nandolo, mphodza, tofu, batala wa kirimba, masheya, mbewu, ndi chimanga cholimba.

Omega-3 fatty acids amaphatikizapo EPA, DHA, ndi ALA (chotsatira cha EPA ndi DHA). Amathandizira mtima, diso, khungu, mitsempha, komanso thanzi laubongo. Kutenga mafuta a algal komanso kudya zakudya monga walnuts ndi fulakesi kungakuthandizeni kukwaniritsa zosowa zanu za omega-3 ().

Kufunika kwa zakudya zabwino

Ndi kutchuka kwakukula kwa zakudya zopangidwa kuchokera kuzomera, pali zakudya zambiri zamasamba zomwe mungasankhe.

Komabe, zakudya zambiri zomwe zimagulitsidwa kwa omwe amadya lacto-ovo zimakonzedweratu ndipo zimakonzedwa bwino, kutanthauza kuti zitha kukhala ndi shuga wowonjezera, mchere, mafuta osapatsa thanzi ndi mafuta, ndi ma calories.

Onetsetsani kuti muyang'ane mndandanda wazowonjezera ndi zolemba zakudya kuti musankhe ngati zakudya izi ndi zoyenera kwa inu.

Zakudya za Lacto-ovo-zamasamba ziyenera kukonzekera bwino kuti zikwaniritse zosowa zanu, makamaka zomanga thupi, zinc, chitsulo, ndi mafuta a omega-3. Onetsetsani kuti mukuwunikiranso mndandanda wazowonjezera ndi zolemba za zakudya kuti muwone ngati zakudya zamasamba zomwe zili mmatumba zikugwirizana ndi zolinga zanu.

Zakudya zofunika kupewa

Omwe amadya zakudya zamtundu wa lacto-ovo-zamasamba amapewa zakudya zopangidwa ndi nyama, kupatula mazira ndi zopangidwa ndi mkaka.

Muyenera kuyang'ana pamndandanda wazakudya zilizonse zomwe zili mmatumba kuti muwone ngati zili ndizopangira nyama, kuphatikiza:

• Nyama: ng'ombe, nyama yamwana wang'ombe, mwanawankhosa, nkhumba, ndi nyama zosinthidwa monga soseji, nyama yankhumba, ndi agalu otentha
• Nsomba: nsomba, nkhono monga nkhanu ndi nkhanu, nsomba zina monga nkhanu
• Nkhuku: nkhuku, bakha, tsekwe, zinziri, Turkey

Chakudya cha zamasamba chotchedwa lacto-ovo-zamasamba sichiphatikizapo nyama, nsomba, ndi nkhuku.

Zakudya zoti mudye

Ikani zakudya zanu pazakudya zonse, zosasinthidwa, komanso dzira ndi mkaka, kuphatikizapo:

• Zipatso: maapulo, nthochi, malalanje, strawberries, mapichesi, mavwende
• Zamasamba: broccoli, kale, belu tsabola, sipinachi, bowa, biringanya
• Mbewu zonse: quinoa, balere, amaranth, oats, buckwheat
• Mazira: mazira athunthu, kuphatikiza azungu ndi ma yolks
• Zakudya za mkaka: mkaka, yogurt, tchizi, batala
• Nyemba ndi nyemba: nyemba, nandolo, mtedza, mphodza
• Mtedza, mbewu ndi mabotolo a mtedza: nkhono, maamondi, mtedza, nthanga za dzungu, mbewu za fulakesi, batala wa chiponde
• Mafuta athanzi: ma avocado, maolivi, maolivi, mtedza, mbewu
• Mapuloteni a zamasamba: tofu, seitan, tempeh, ndi zamasamba zamapuloteni ufa

Idyani chakudya chokwanira, chosakonzedwa pang'ono, kuphatikiza zipatso, ndiwo zamasamba, mtedza, mbewu, ndi mbewu zonse, momwe zingathere. Komanso, phatikizani mazira ndi zopangidwa ndi mkaka, monga mkaka, tchizi, ndi batala, monga momwe mumafunira.

Zitsanzo zamalingaliro azakudya za lacto-ovo-zamasamba

Nayi dongosolo lamasiku asanu la chakudya kuti muyambe kudya zakudya zamtundu wa lacto-ovo-zamasamba. Sinthani kuti igwirizane ndi zomwe mumakonda komanso zomwe mumakonda.

Lolemba

• Chakudya cham'mawa: mazira ophwanyika ndi masamba ndi chotupitsa
• Chakudya: saladi wobiriwira wosakanizika ndi tofu wothira mafuta ndi viniga, amatumizidwa ndi mtedza wambiri ndi zoumba
• Chakudya: veggie cheeseburger ndi letesi, phwetekere, ndi anyezi pa bun, amatumizidwa ndi katsitsumzukwa kokazinga

Lachiwiri

• Chakudya cham'mawa: zipatso ndi yogurt smoothie wokhala ndi dzira lowira kwambiri
• Chakudya: saladi wa pasitala ndi nyemba, tchizi, ndi ndiwo zamasamba, zoperekedwa limodzi ndi mphesa
• Chakudya: Seitan ndi ndiwo zamasamba zosakanikirana ndi zipatso

Lachitatu

• Chakudya cham'mawa: oatmeal ndi maapulo ndi kanyumba tchizi
• Chakudya: tempeh ndi kukulunga masamba, kutumikiridwa ndi kaloti ndi hummus
• Chakudya: tchizi wokazinga ndi msuzi wa phwetekere, woperekedwa ndi masamba owotcha

Lachinayi

• Chakudya cham'mawa: sipinachi quiche ndi zipatso
• Chakudya: veggie ndi tchizi pizza pamtambo
• Chakudya: Mkate wa mphodza ndi mbatata yokazinga

Lachisanu

• Chakudya cham'mawa: avocado ndi hummus toast ndi nthochi
• Chakudya: chickpea saladi sangweji ndi msuzi wa masamba
• Chakudya: nachos ndi "ntchito," kuphatikiza nyemba, tchizi, soya wapansi, kirimu wowawasa, salsa, peyala, ndi maolivi wakuda, amatumikiridwa ndi mbali ya zipatso

Malingaliro osavuta akamwe zoziziritsa kukhosi

Nawa malingaliro osavuta osamwa, a lacto-ovo-zamasamba mukakhala ndi njala pakati pa chakudya:

• mazira owiritsa kwambiri
• kusakaniza komwe kumapangidwa ndi mtedza, mbewu, ndi zipatso zouma
• nthochi magawo ndi amondi batala
• masamba obiriwira amamatira ndi hummus
• yogati ndi zipatso ndi mbewu
• nsawawa zokazinga
• okhwima tirigu ndi guacamole
• mbuluuli ndi tchizi cha Parmesan
• udzu winawake wokhala ndi chiponde ndi zoumba

Mutha kupanga zakudya zambiri zopatsa thanzi komanso zokoma pogwiritsira ntchito zakudya zamasamba. Zitsanzo zomwe zili pamwambazi zikuwonetsani masiku asanu omwe zakudya zamagulu a lacto-ovo zimawoneka, kuphatikiza malingaliro akudya pang'ono omwe mungasangalale nawo pakudya.

Mfundo yofunika

Chakudya cha lacto-ovo-zamasamba ndichabwino ngati mukufuna kuchepetsa kudya kwa nyama koma osazichotsa pazomwe mumadya.

Zakudya izi zalumikizidwa ndi maubwino angapo azaumoyo, kuphatikiza kuchepa kwa kunenepa kwambiri, matenda amtima, matenda ashuga amtundu wa 2, ndi khansa zina.

Kudya zakudya zamtundu wa lacto-ovo-zamasamba kungakuthandizeni kuti muzidya chakudya chokwanira, chosasinthidwa, chomwe chimapindulitsa kwambiri chifukwa chodya.

Onetsetsani kuti mumvetsere zomwe mumadya ndikuwerenga zolemba pazakudya zamasamba kuti muwonetsetse kuti zomwe mumadya zikugwirizana ndi zolinga zanu zathanzi komanso zosowa zanu pazakudya.