Umbono wokutya 'okusekelwe kwisityalo' uvakala usempilweni kwaye unefashoni, kodwa yintoni kanye kanye ukutya okusekelwe kwisityalo?
Ukutya okusekelwe kwizityalo kuthetha ukutya ukutya okuninzi kunye nezityalo -iziqhamo, imifuno, ukutya okuziinkozo, iimbotyi, amandongomane nembewu. Elinye lawona malungu alungileyo malunga nokutya ukutya okusekelwe kwisityalo kukuba unokuyila ukuze ilingane nendlela ophila ngayo. Kwabanye, ukutya okusekelwe kwizityalo azibandakanyi zonke iimveliso zezilwanyana (ekwaziwa njenge-a ukutya kwe-vegan ). Kwabanye, imalunga nokukhetha ukutya okuninzi kwimithombo yezityalo kunemithombo yezilwanyana. Yindlela entle yokwenza izityalo zibe yinxalenye ephambili yokutya kwakho ngaphandle kokuphelisa ngokupheleleyo ubisi, amaqanda, inyama kunye nentlanzi (ungatya nje kancinci kwezi). Nokuba yeyiphi na inguqu ofuna ukuyilandela, kukho izibonelelo ezithile ezibalaseleyo ekutyeni izityalo ezininzi.
27 Iiresiphi eziLula eziSekwe kwiZityalo zabaQalayoIinzuzo zeMpilo zokuTya ukutya okuSekwe kwiSityalo
Isondlo esiNgcono
Izityalo zisempilweni, kwaye uninzi lwethu alutyi isixa esicetyiswayo seziqhamo kunye nemifuno, ngoko ke ukwenza uninzi lwezityalo zakho ezisekelwe kwizityalo kuya kuphakamisa ukusetyenziswa kwemveliso yakho. Iziqhamo kunye nemifuno zizityebi kwiivithamini, iiminerali, i-antioxidants kunye nefiber. Ifayibha sisondlo uninzi lwethu alufumani ngokwaneleyo, kwaye inetoni zezinto ezisempilweni : ilungile intliziyo yakho, amathumbu akho kunye neswekile yegazi lakho. Uphononongo luka-2020 ngaphakathi Isondlo seklinikhi wafumanisa ukuba ukutya ukutya kwemifuno kuhambelana nomngcipheko oncitshisiweyo weziphumo zempilo ezingalunganga xa kuthelekiswa nokutya kwe-omnivorous.
Intliziyo Esempilweni
Ukutya ukutya kwemifuno kunokwehlisa umngcipheko wesifo sentliziyo , kwaye inokuphucula ezinye izinto ezinobungozi kwisifo senhliziyo ngokunciphisa uxinzelelo lwegazi kunye ne-cholesterol, kunye nokuphucula ulawulo lwakho lweswekile yegazi. Ukutya okusekwe kwizityalo kunokunceda ekupheliseni ukudumba, okuphakamisa umngcipheko wakho wesifo sentliziyo ngokunyusa i-plaque buildup kwimithambo yakho.
Umngcipheko wesifo seswekile esisezantsi
Ukutya ukutya kwemifuno kunokunceda ukukhusela nokuphatha uhlobo lwe-2 yeswekile, ngokutsho kophononongo luka-2021 olupapashwe Inkqubela phambili kwiZondlo . Oku kungenxa yokuba ukutya okusekwe kwizityalo kuphucula ubuntununtunu kwi-insulin, kunceda ekulawuleni ubunzima kunye nokunciphisa umngcipheko wesifo senhliziyo. Ukutya okusekelwe kwizityalo kukwanefayibha eninzi kunokutya kwezilwanyana, kwaye ukonyuka kwefiber intake kunxulunyaniswa nomngcipheko wesifo seswekile, ngokutsho kophononongo luka-2020 olupapashwe kwinqaku elilandelayo. Ijenali yoPhando lwesifo seswekile .
Iiresiphi zeVegan zesifo seswekileUkunciphisa uMngcipheko woMhlaza
Uphando lubonisa ngokuqhubekayo ukuba ukutya rhoqo iziqhamo ezininzi, imifuno, i-legumes kunye neenkozo-aka izityalo-zinxulumene nomngcipheko ophantsi womhlaza. Ngaphezu koko, ezo phytochemicals zokulwa nezifo kwizityalo ziye zaboniswa ukukhusela kunye nokuthintela umhlaza. Kwaye, ungalibali, izifundo zikwabonisa unxulumano phakathi kokutya inyama ebomvu kunye necociweyo kunye nomngcipheko okhulayo womhlaza, ngakumbi umhlaza we-colorectal. Ke akukho nzuzo ingapheleli nje ekutyeni izityalo ezininzi, kodwa nasekutshintsheni ukutya okungenampilo ngokutya okusekwe kwizityalo.
Ukuqala njani ukutya ukutya okuSekwe kwizityalo
Iresiphi esemfanekisweni: I-Raw Vegan Zoodles kunye ne-Romesco
Kulungile, uphefumlelwe ngoku, akunjalo? Masijike loo nto ibe yintshukumo. Ukuqala, jolise ekuqinisekiseni ukuba isiqingatha sesidlo sakho sasemini kunye nesitya sakusihlwa sihlala sigcwele imifuno, kwaye sihluke kwiindidi kunye nombala wemifuno oyikhethayo. Kodwa kukho okungakumbi onokukwenza. Zama ukubandakanya ezinye zezi nguqu zincinci (ish).
Funa Amafutha Asempilweni
Amafutha angaxutywanga -i-monounsaturated kunye ne-polyunsaturated-luhlobo olulungele intliziyo yakho. Uninzi lwemithombo yokutya efanelekileyo kwezi zivela kwizityalo: i-olive kunye neoli ye-olive, i-avokhado kunye neoli yayo, amandongomane kunye neebhotolo zabo kunye namafutha. Faka ezi ndawo ngamaxesha athile (okanye rhoqo, ukuba ukhetha) ibhotolo, ighee okanye amafutha engulube, kwaye ngokuzenzekelayo uthembele kwizityalo ezininzi. Injongo yokubandakanya imithombo yezityalo ze i-omega-3 fatty acids kwakhona, njengembewu yeflakisi kunye nembewu ye-chia.
ukuba uza kufumana ntoni sonic
Yitya imifuno kwisidlo sakusasa
Ukuba ufuna ukwandisa ukutya kwakho kwe-veggie, qala ngesidlo sakusasa. Kuba ingesosidlo odla ngokucinga ngaso njengokuzaliswa yimifuno, ukongeza apha kwenza kube lula ukubetha isabelo sakho semihla ngemihla. Zama ukufaka isipinatshi emaqandeni akho , udibanise ikholifulawa kwismoothie yakho okanye utye isaladi yakusasa .
Yiba nesidlo seVegetarian Kanye ngeveki
Ngokuqhelekileyo sibeka iprotheni yezilwanyana embindini wepleyiti ngexesha lesidlo sakusihlwa, ngoko ke ukutya imifuno ngosuku olunye ngeveki yindlela enye yokunciphisa. Ukuba ukuhamba ngaphandle kwenyama kwisidlo kuvakalelwa njengokwelula, ke utshintshe imbono yakho kwaye ubone ukuba unokwenza iprotheni yezilwanyana ibe yi-condiment ngaphezu kwe-anchor kwisidlo sakho ngobusuku obunye ngeveki.
Inyanga yeSidlo seVegetarian kwimizuzu engama-30Zama iSiqhamo seDesserts kunye neSnacks
Iindidi ezininzi zeedessert zenziwa ngemveliso yezilwanyana: ibhotolo kunye namaqanda zizinto eziqhelekileyo kwiikuki, iikeyiki kunye ne-ayisikrimu. Ukutshintshela kwisiqhamo ngamanye amaxesha kunokwanelisa izinyo lakho elimnandi ngokutya okupheleleyo, kwaye kwakhona kukunika ukutya okongeziweyo kwezityalo.
Zama ukutya okunye okutsha kokuTyalwa kwakho ngeVeki
Le yeyona ndlela ilungileyo yokunyusa inani lezityalo ozityayo ngelixa ukongeza iindidi kwisidlo sakho, okuthetha ukuba uya kufumana ibhalansi eyahlukileyo yeevithamini kunye neeminerali ezilungele wena. Eminye imifuno engaqhelekanga ukuzama: bok choy, rutabaga, squash blossom, celeriac kunye nekohlrabi.
Umgca ongezantsi
Xa usitya ukutya okusekwe kwisityalo okanye kwizityalo, uya kuvuna izibonelelo ekunciphiseni inyama (ukutya kwezityalo kunamafutha amancinci ahluthayo kwaye ngokuqhelekileyo iikhalori ezimbalwa), kodwa kudlulela ngaphaya koko ukukhawulelayo. Into oyityayo kunye nokongeza kwisondlo sakho nayo ibalulekile. Ukutya izityalo ezininzi kuthetha ukufumana ngaphezulu kwezo zilungele wena iivithamini, iiminerali, i-phytochemicals kunye nefiber-ezininzi zazo zizondlo esihlala singena kuzo.
