Ukuba unomdla wokuzama ukutya kwemifuno kodwa ungaqinisekanga ukuba ungaqala ngaphi, ungajongi okunye. Kwesi sicwangciso sokutya sabaqalayo, senza imephu yeveki yeresiphi ezimnandi nezilula zemifuno zisebenzisa izithako ekulula ukuzifumana kunye namanyathelo alula. Uya kuyinyusa ifayibha yakho kunye ufumane iiprotheyini ezininzi ukusuka kwiimbotyi, iilentile, amaqanda kunye nobisi. Kwaye njengoko usonwabela incasa emnandi yokutya kwemifuno, uyakufumana neenzuzo zakho zempilo.
Funda ngakumbi ukuze ufunde ngakumbi malunga neenzuzo zokungayifaki inyama rhoqo kwaye uzame isidlo sakusasa esimnandi, isidlo sasemini, isidlo sangokuhlwa kunye ne-snack zokupheka ezichazwe kwisicwangciso sokutya esingezantsi.
Izidlo ezili-19 ezilula zeVegetarian uyakufuna ukuzenza ngonaphakadeYintoni Ukutya kweVegetarian?
Ukutya kwe-Pescatarian, i-vegan kunye nemifuno-ithetha ukuthini yonke into? Ngelixa ziyafana, kukho iiyantlukwano ezimbalwa ezingundoqo kwezi patheni zokutya.
Ukutya kwemifuno kugxile kwiiproteni ezisekelwe kwizityalo ezifana neembotyi, iilentile, amandongomane kunye nesoya kwaye kubandakanya nobisi namaqanda. Ukutya kwe-pescatarian kuxa ulandela ukutya kwemifuno kodwa kuquka intlanzi kunye nokutya kwaselwandle. Kwaye ukutya kwe-vegan akubandakanyi mveliso yezilwanyana kwaphela (kubandakanywa nobusi, ixesha elininzi) kwaye kugxininise kuphela kwimithombo engeyiyo yezilwanyana yokutya.
Izinto eziluncedo kwiVegetarian Diet
Nangona uthatha isigqibo sokubandakanya inyama ngamanye amaxesha, kukho ezinye ezinzulu iinzuzo zempilo ukubandakanya ukutya okungaphezulu kwezityalo kwindlela yakho. Abantu abatya ukutya okusekelwe kwizityalo bavame ukuba nemiba encinci yentliziyo, umngcipheko ophantsi weentlobo ezithile zomhlaza kunye nomngcipheko ophantsi wokuba nesifo sikashukela.
Ngaphezu koko, abantu abalandela ukutya okusekelwe kwizityalo banokuphumelela ngakumbi ngokunciphisa umzimba. Isizathu? Ikakhulu i-fiber, efumaneka kwiziqhamo, imifuno, amandongomane, imbewu, iinkozo ezipheleleyo kunye neembotyi. Esi sondlo singazixabisiyo sihlala sanelisekile ixesha elide emva kokutya, okusinceda ukuba sidle iikhalori ezimbalwa ngokubanzi.
Ukutya ntoni kwiVegetarian Diet
- Iimbotyi kunye neelentile
- Amandongomane, ibhotolo yeendongomane kunye nembewu (kubandakanywa i-chia kunye neflakisi)
- Iinkozo ezipheleleyo (iquinoa, ibulgur, ifreekeh, ingqolowa epheleleyo, ioats, irayisi emdaka kunye nokunye)
- Ndingu (tofu, edamame, tempeh)
- Iziqhamo
- Imifuno
- Ubisi (yoghurt, i-kefir, itshizi kunye nobisi)
- Amaqanda
- Amafutha asempilweni (afana nomnquma, ioli yomnquma kunye neavokhado)
Ukuba ulandela oku kutya kwemifuno ngokuncipha, sibeka inqanaba lekhalori kwi-1,500 calories ngosuku, elinqanaba apho abantu abaninzi baya kuphulukana neponti enye okanye njalo ngeveki. Ukuba ujonge ukunciphisa umzimba-okanye ukuba ukwehla kobunzima akuyonjongo yakho-sifake uhlengahlengiso lwe-1,200 kunye ne-2,000 yeekhalori ngosuku, kuxhomekeke kwiimfuno zakho .
Indlela Yokutya-ukulungiselela iVeki yakho yokutya
- Yenza phambili i-5 ye-servings ye-Edamame & Veggie Rice Bowl ukuze ube nesidlo sasemini ngeentsuku ze-2 ukuya ku-5. Faka efrijini isinxibo ngokwahlukileyo kwisitya sonke de ulungele ukusetyenziswa.
Usuku 1
UYakobi Fox
Isidlo sakusasa (316 calories)
- 1 ukukhonza Blackberry Smoothie
A.M. I-Snack (206 calories)
- I-¼ yekomityi yee-almonds ezingenatyiwa eyomisiweyo
Isidlo sasemini (385 calories)
- 1 ukukhonza iAvocado Egg Salad Sandwiches
- 1 clementine
P.M. I-Snack (146 calories)
- 5-oz. isikhongozeli esisezantsi-fat iyogathi yamaGrike
- ½ ikomityi yamaqunube
Isidlo sangokuhlwa (437 calories)
- I-1 ephakela i-White Bean kunye ne-Sun-Dried Tomato Gnocchi
Iitotali zeMihla: 1,490 calories, 60g fat, 67g protein, 185g carbohydrate, 32g fiber, 1,392mg sodium
Ukwenza ukuba ibe yi-1,200 yeeCalories: Guqula i-A.M. i-snack ukuya kwi-1/4 yekomityi yekhukhamba ezisikiwe kwaye ushiye iyogathi kwi-P.M. I-snack.
Ukwenza ukuba ibe yi-2,000 Calories: Yongeza i-Peanut Butter-Banana Cinnamon Toast kwisidlo sakusasa, i-apile e-1 ephakathi ukuya kwi-A.M. i-snack kunye ne-3 Tbsp. walnuts zinqunqwe ukuya kwi-P.M. I-snack.
Usuku 2
UBrie Passano
Isidlo sakusasa (344 calories)
- 1 ukukhonza Ibhotolo yePeanut-Banana yesiNgesi yeMuffin
A.M. I-Snack (182 calories)
- 1 ikomityi ephantsi-fat-fat yoghurt yesiGrike
- I-¼ yekomityi yamaqunube
Isidlo sasemini (455 calories)
- 1 ukukhonza Edamame & Veggie Rice Bowl
- 1 i-orenji ephakathi
P.M. I-Snack (77 calories)
- 1 iapile encinci
Isidlo sangokuhlwa (458 calories)
- I-1 ekhonza iVegetarian Chopped Power Salad kunye neCreamy Cilantro yokunxiba
- 1-oz. isilayisi baguette yengqolowa
Iitotali zeMihla: Iikhalori eziyi-1,516, i-54g yamafutha, i-61g yeprotheyini, i-210g ye-carbohydrate, i-36g fiber, i-1,085mg yesodium
kutheni ubisi luphantsi kangaka
Ukwenza ukuba ibe yi-1,200 yeeCalories: Guqula isidlo sakusasa kwi-Peanut Butter-Banana Cinnamon Toast, shiya i-yogurt kwi-A.M. i-snack kwaye ushiye i-baguette kwisidlo sakusihlwa.
Ukwenza ukuba ibe yi-2,000 Calories: Yongeza i-1 yokuphakela iBlackberry Smoothie kwisidlo sakusasa kwaye wongeze iialmond ezingama-20 kwi-P.M. I-snack.
Usuku 3
Isidlo sakusasa (316 calories)
- 1 ukukhonza Blackberry Smoothie
A.M. I-Snack (206 calories)
- I-¼ yekomityi yee-almonds ezingenatyiwa eyomisiweyo
Isidlo sasemini (455 calories)
- 1 ukukhonza Edamame & Veggie Rice Bowl
- 1 i-orenji ephakathi
P.M. I-Snack (125 calories)
- 5-oz. isikhongozeli esisezantsi-fat iyogathi yamaGrike
- 1/4 indebe blueberries
Isidlo sangokuhlwa (414 calories)
Iitotali zeMihla: 1,516 calories, 60g fat, 59g protein, 204g carbohydrate, 39g fiber, 651mg sodium
Ukwenza ukuba ibe yi-1,200 yeeCalories: Guqula i-A.M. i-snack ukuya kwi-1/4 yekomityi yekhukhamba ezisikiwe kwaye ushiye iyogathi kwi-P.M. I-snack.
Ukwenza ukuba ibe yi-2,000 Calories: Yongeza ibhotolo yePeanut-Banana Cinnamon Toast kwisidlo sakusasa, yongeza i-apile enye ephakathi kwi-A.M. i-snack kunye ne-3 Tbsp. walnuts zinqunqwe ukuya kwi-P.M. I-snack.
Usuku 4
Isidlo sakusasa (344 calories)
- 1 ukukhonza Ibhotolo yePeanut-Banana yesiNgesi yeMuffin
A.M. I-Snack (182 calories)
- 1 ikomityi ephantsi-fat-fat yoghurt yesiGrike
- I-¼ yekomityi yamaqunube
Isidlo sasemini (455 calories)
- 1 ukukhonza Edamame & Veggie Rice Bowl
- 1 i-orenji ephakathi
P.M. I-Snack (37 calories)
- 1 intsimbi yentsimbi ephakathi, inqunyulwe
Isidlo sangokuhlwa (477 calories)
- 1 ukukhonza I-Cheese Quesadillas kunye neePeppers kunye neetswele
- ¼ indebe yeguacamole
Iitotali zeMihla: 1,495 calories, 66g fat, 62g protein, 174g carbohydrate, 34g fiber, 1,469mg sodium
Ukwenza ukuba ibe yi-1,200 yeeCalories: Guqula isidlo sakusasa kwi-Peanut Butter-Banana Cinnamon Toast, shiya i-yogurt kwi-A.M. i-snack kwaye unciphise kwi-2 Tbsp. guacamole kwisidlo sangokuhlwa.
Ukwenza ukuba ibe yi-2,000 Calories: Yongeza i-1 ye-Blackberry Smoothie kwisidlo sakusasa, 2 Tbsp. iiwalnuts ezinqunqiweyo ukuya kwi-A.M. i-snack kunye ne-3 Tbsp. hummus ukuya kwi-P.M. I-snack.
Usuku 5
Antonis Achilleos
Isidlo sakusasa (316 calories)
- 1 ukukhonza Blackberry Smoothie
A.M. I-Snack (206 calories)
- I-¼ yekomityi yee-almonds ezingenatyiwa eyomisiweyo
Isidlo sasemini (455 calories)
- 1 ukukhonza Edamame & Veggie Rice Bowl
- 1 i-orenji ephakathi
P.M. I-Snack (125 calories)
- 5-oz. isikhongozeli esisezantsi-fat iyogathi yamaGrike
- 1/4 indebe blueberries
Isidlo sangokuhlwa (410 calories)
- Isitya esi-1 sePot yeLentil kunye neSuphu yeVegetable eneParmesan
- 2 iikomityi ezixubileyo eziluhlaza
- 1 ukukhonza USherry Dijon Vinaigrette
Ingcebiso Yokulungiselela Ukutya: gcina iiseshini ezimbini I-One-Pot Lentil kunye neSuphu yeVegetable kunye neParmesan ukuze ube nesidlo sasemini ngeentsuku ze-6 & 7
Iitotali zeMihla: 1,512 iikhalori, 67g amafutha, 65g protein, 180g carbohydrate, 39g fiber, 822mg sodium
Ukwenza ukuba ibe yi-1,200 yeeCalories: Guqula i-A.M. i-snack ukuya kwi-1/4 yekomityi yekhukhamba ezisikiwe kwaye ushiye iyogathi kwi-P.M. I-snack.
Ukwenza ukuba ibe yi-2,000 Calories: Yongeza ibhotolo yePeanut-Banana Cinnamon Toast kwisidlo sakusasa, 1 Tbsp. walnuts zinqunqwe ukuya kwi-P.M. i-snack kunye ne-1/2 i-avocado, inqunyulwe, isidlo sakusihlwa.
Usuku 6
Isidlo sakusasa (344 calories)
- 1 ukukhonza Ibhotolo yePeanut-Banana yesiNgesi yeMuffin
A.M. I-Snack (182 calories)
- 1 ikomityi ephantsi-fat-fat yoghurt yesiGrike
- I-¼ yekomityi yamaqunube
Isidlo sasemini (400 calories)
- Isitya esi-1 sePot yeLentil kunye neSuphu yeVegetable eneParmesan
- I-apile e-1 ephakathi
P.M. I-Snack (193 calories)
- Ama-alimondi angama-25 aqhotsiweyo eyomileyo
Isidlo sangokuhlwa (399 calories)
- Iphepha eli-1 lokuphakela i-Balsamic-Parmesan yeeChickpeas ezigcadiweyo kunye nemifuno
Iitotali zeMihla: 1,518 calories, 63g fat, 69g protein, 180g carbohydrate, 37g fiber, 1,251mg sodium
Ukwenza ukuba ibe yi-1,200 yeeCalories: Shiya iyogathi kwi-A.M. i-snack kwaye utshintshe i-P.M. i-snack kwi-1 intsimbi ye-pepper ephakathi, inqunyulwe.
Ukwenza ukuba ibe yi-2,000 Calories: Yongeza i-1 yokukhonza i-Blackberry Smoothie kwisidlo sakusasa kunye ne-3 Tbsp. iiwalnuts ezinqunqiweyo ukuya kwi-A.M. I-snack.
Usuku 7
Isidlo sakusasa (316 calories)
- 1 ukukhonza Blackberry Smoothie
A.M. I-Snack (125 calories)
- 5-oz. isikhongozeli esisezantsi-fat iyogathi yamaGrike
- 1/4 indebe blueberries
Isidlo sasemini (400 calories)
- Isitya esi-1 sePot yeLentil kunye neSuphu yeVegetable eneParmesan
- I-apile e-1 ephakathi
P.M. I-Snack (206 calories)
- I-¼ yekomityi yee-almonds ezingenatyiwa eyomisiweyo
Isidlo sangokuhlwa (440 calories)
- 1 ukukhonza Baked Eggs in Tomato Sauce kunye Kale
- 1-oz. isilayisi baguette yengqolowa
Iitotali zeMihla: 1,487 calories, 56g fat, 78g protein, 183g carbohydrate, 35g fiber, 1,414mg sodium
Ukwenza ukuba ibe yi-1,200 yeeCalories: Shiya iyogathi kwi-A.M. i-snack kwaye utshintshe i-P.M. i-snack ukuya kwi-clementine eyi-1.
Ukwenza ukuba ibe yi-2,000 Calories: Yongeza i-1 yokukhonza ibhotolo yePeanut-Banana Cinnamon Toast kwisidlo sakusasa kunye ne-1 ekhonza i-Guacamole Chopped Salad kwisidlo sakusihlwa.
