Ovolactovegetarianism: ndi chiyani komanso phindu lake

Zamkati

• Ubwino waukulu
• Chitsanzo cha menyu ya ovolactovegetarian
• Maphikidwe a ovolactovegetarians
• 1. Mame a nyama ya soya
• 2. Bowa modzaza mbatata Chinsinsi

Zakudya za ovolactovegetarian ndi mtundu wa zakudya zamasamba zomwe, kuwonjezera pa zakudya zamasamba, amaloledwa kudya mazira ndi mkaka ndi zotumphukira, monga chakudya cha nyama. Mwanjira imeneyi, nsomba, nyama ndi nyama sizimapatsidwa chakudya, monga mtundu wina uliwonse wosadya nyama.

Zakudya izi zikaphatikizidwa mu zakudya zopatsa thanzi, zimatha kupereka zabwino zingapo, zomwe zimathandizira kupewa matenda amtima. Mwambiri, chakudyachi chimalandiridwa ndi anthu omwe amafuna kuchepetsa kudya kwa nyama chifukwa cha chilengedwe komanso / kapena thanzi, ndikofunikira kukaonana ndi katswiri wazakudya, kuti akonze dongosolo lazakudya payekha kuti tipewe kusowa kwa ena zakudya.

Ubwino waukulu

Kudya kwa ovolactovegetarian zakudya kumatha kubweretsa thanzi, monga:

• Thandizani kupewa matenda amtima, popeza kuwonjezeka kwa kudya zipatso ndi ndiwo zamasamba komanso kuti palibe nyama yomwe idya, kumathandiza kuchepetsa mafuta m'thupi komanso kupewa mapangidwe amiyala yamafuta m'mitsempha, kuchepetsa chiopsezo cha matenda amtima ndi zilonda;
• Kuchepetsa chiopsezo cha mtundu wachiwiri wa matenda ashuga, popeza kumwa zakudya zopatsa thanzi, monga mbewu zonse, zipatso, ndiwo zamasamba ndi mtedza kumawonjezeka, zakudya izi kukhala ndi michere yambiri yomwe imathandizira kuwongolera shuga wamagazi;
• Pewani khansa, yomwe ndi bere, prostate, m'mimba komanso m'mimba, popeza ndi mtundu wa zakudya zokhala ndi ma antioxidants, mavitamini, michere, ndi fiber, kuphatikiza zakudya zina zomwe zimakhala ndi anti-khansa;
• Muzikonda kuwonda, chifukwa chakuchepa kwa chakudya cha nyama, popeza zakudya zomwe ovolactovegetarians amathandizira zimathandizira kukhutitsidwa ndipo maphunziro ena apeza kuchepa kwakukulu kwa BMI mwa anthu omwe amatsata mtundu uwu wa zakudya;
• Kuchepetsa kuthamanga kwa magazi, popeza kafukufuku akutsimikizira kuti kudya kwambiri nyama kumalumikizidwa ndi matenda oopsa. Kuphatikiza apo, zakudya zamasamba zamtunduwu zimakhala ndi fiber komanso potaziyamu, zomwe zimathandizira kuwongolera kuthamanga kwa magazi mukamadya pafupipafupi.

Komabe, ndikofunikira kuti munthu adziwe kuti, ngakhale pa chakudya cha ovolactovegetarian, kudya mopitirira muyeso zakudya zopangidwa, maswiti ndi mafuta, monga makeke, zakudya zokazinga ndi zakudya zina zosinthidwa, ziyenera kupewedwa kuti mupereke zabwino zonse zomwe zatchulidwa pamwambapa, osawononga thanzi.

Chitsanzo cha menyu ya ovolactovegetarian

Pazakudya za ovolactovegetarian, zakudya zonse zoyambira masamba zimaloledwa, monga chimanga, chinangwa, ma flakes, nyemba, mtedza, masamba ndi zipatso, komanso zakudya zokhala ndi mazira, mkaka ndi zotumphukira, monga zikuwonetsedwa patebulo lotsatirali:

Zomwe zimaphatikizidwa pazosankhazi zimasiyana malinga ndi msinkhu, kugonana, zolimbitsa thupi komanso matenda omwe amabwera chifukwa chake, chofunikira ndikufunafuna wazakudya kuti awunikenso ndikukonzekera dongosolo lazakudya zogwirizana ndi zosowa za munthu aliyense.

Kuphatikiza apo, kuphatikizira zakudya zina zama micronutrients, monga iron ndi vitamini B12, kungakhale kofunikira. Pachifukwa ichi, ndikofunikira kufunsa katswiri wazakudya kuti athe kukonza chakudya choyenera chomwe chingafanane ndi zosowa za munthuyo, kupewa zoperewera za zakudya. Onani mndandanda wazakudya zokhala ndi chitsulo chochokera kuzomera.

Maphikidwe a ovolactovegetarians

1. Mame a nyama ya soya

Zosakaniza:

• Supuni 4 za zinyenyeswazi;
• Supuni 1/2 ya ufa wa tirigu;
• Makapu 1 a mapuloteni a soya;
• 1/2 lita imodzi ya madzi ofunda;
• Madzi a 1/2 mandimu;
• 1 dzira lomenyedwa;
• 1/2 anyezi anyezi;
• Coriander, parsley, mchere, tsabola ndi basil kuti alawe.

Kukonzekera mawonekedwe:

Thirani mapuloteni a soya m'madzi ofunda ndi madzi a mandimu ndipo ayime kwa mphindi 30. Ikani chisakanizo mu sefa ndikufinya bwino mpaka madzi onse atachotsedwa. Kenako sakanizani zosakaniza zonse, ndikuweta bwino.

Ikani mtandawo mu blender kapena purosesa kuti zinthuzo zikhale yunifolomu, ndikupanga mipira mu kukula komwe mukufuna, mothandizidwa ndi ufa wa tirigu kuti musamamatire m'manja. Kuphika nyama mu uvuni kapena msuzi wa phwetekere kwa mphindi 40.

2. Bowa modzaza mbatata Chinsinsi

Zosakaniza:

• 700 magalamu a mbatata;
• 300 magalamu a bowa wosakanikirana;
• Supuni 4 za ufa wa tirigu;
• 1 clove ya minced adyo;
• Mafuta;
• Parsley wodulidwa;
• Zofufumitsa;
• Mchere kulawa;
• Mazira awiri.

Kukonzekera mawonekedwe:

Phikani mbatata ndikuphimba ngati kuti mupanga puree, ndikusunga m'mbale. Pangani saute ndi adyo ndi maolivi kenako onjezerani bowa ndikuphika kwakanthawi, kutentha kwambiri, kuyambitsa nthawi ndi nthawi mpaka atakhala ofewa. Musanazimitse kutentha, onjezerani parsley wambiri ndikusintha mchere.

Onjezerani dzira ndi ufa wa tirigu ndikusakaniza bwino mpaka mutapeza mtanda wofanana. Gawani chisakanizocho m'magawo ang'onoang'ono ndikupanga mawonekedwe a mbatata, ndikuyika supuni imodzi ya bowa womwe unayikidwa pakati. Mofulumira perekani mbatata mu zidutswa za mkate ndikuyika poto wothira mafuta. Ikani mu uvuni wapakati, wokonzedweratu kwa mphindi 20 kapena mpaka bulauni wagolide.

Onerani vidiyo yotsatirayi ndikuphunzira momwe mungakhalire wosadya zamasamba ndi maubwino ake: