Isikhokelo saBaqalayo sokwamkela ukutya kwabaTya imifuno

Umxholo

• Isicwangciso sakho sokutya kweVegetarian
• Qala kancinci kwaye uzinze.
• Ukutshintsha inyama yakho yeembotyi.
• Gxila kukutya okupheleleyo, okungagqitywanga.
• Musa ukoyika carbs.
• Yikhumbule imveliso yenyama yobuxoki.
• Musa ukugxininisa malunga neprotheni.
• Qaphela ezinye zeentswelo ezinokubakho.
• Kulungele ukulalanisa nosapho lwakho.
• Isicwangciso sokutya kwemifuno Iingcamango zokutya
• Uphengululo lwe

Kule minyaka imbalwa idlulileyo, ukutya okusekwe kwizityalo kufikelele kwinqanaba eliphezulu lokuthandwa kangangokuba wonke umntu osuka eLizzo naseBeyoncé ukuya kummelwane wakho olandelayo uye wazama uhlobo oluthile lokutya. Enyanisweni, uphando lwe-2017 lwe-Nielsen lufumene ukuba i-39 ekhulwini labantu baseMerika bazama ukutya ukutya okusekelwe kwizityalo. Kwaye ngesizathu esihle: Ukutya kwemifuno - okugxininiswe kwizityalo zokutya - kunika inzuzo eninzi yezempilo, ekunciphiseni umngcipheko wesifo esingapheliyo ukukhuthaza amathumbu alinganayo.

Ukuba ezo zinto zixhaphakileyo- zidityaniswa nokwanda kokuthandwa kweemveliso zenyama yenyama kunye neeakhawunti ezingenakubalwa ze-Instagram ezinikezelwe kwiindlela zokupheka ezisekwe kwizityalo - ziye zakuqinisekisa ukuba utsibe kwi-bandwagon, landela esi sicwangciso sokutya semifuno ukuqala utshintsho olusekwe kwisityalo. Ukuthembisa, kuya kwenza ukuba inyama ikhuphe ngokupheleleyo ngaphandle koxinzelelo.

Isicwangciso sakho sokutya kweVegetarian

Ngaphambi kokuba ufunde Njani ukuze ube ngumntu otya imifuno, kuya kufuneka ufumane ingcaciso ekhawulezileyo malunga nokuba, kanye kanye, kubandakanya ntoni na ukutya kwemifuno. Ngokubanzi, umntu olandela ukutya kwemifuno kakhulu uya kutya ukutya kwezityalo kwaye aphephe iiproteni zezilwanyana ezibandakanya inyama kunye nokutya kwaselwandle, kodwa baya kudla amaqanda kunye nobisi, utshilo u-Alex Caspero, M.A., R.D., isazi sokutya esibhalisiweyo kunye nompheki osekelwe kwizityalo. Oku ngamanye amaxesha kubizwa ngokuba kukutya kwemifuno yelacto-ovo.

Kukho ezinye iiyantlukwano ekutyeni, kubandakanya i-lacto-vegetarian (umntu otya ukutya kwezityalo kunye neemveliso zobisi, kodwa hayi amaqanda) kunye ne-ovo-vegetarian (umntu otya ukutya kwezityalo kunye namaqanda, kodwa hayi ubisi). Oku akufuneki kubhidaniswe nokutya kwe-vegan, okususa ngokubanzi konke iimveliso ezisisilwanyana, kubandakanya inyama, iinkukhu, intlanzi, ubisi, amaqanda, kwaye ngamanye amaxesha iimveliso ezivela kwizilwanyana ezinje ngobusi. (Eyeleleneyo: Umahluko phakathi kweVegan vs Ukutya kweVegetarian)

Qala kancinci kwaye uzinze.

Nje ukuba uthathe isigqibo sokuba zeziphi iimveliso zezilwanyana ongathanda ukuzigcina okanye i-nix kwizidlo zakho, lixesha lokuba uqalise kwisicwangciso sakho sokutya kwemifuno. Ngelixa ukusika inyama ebandayo i-turkey isebenzela abanye, uCaspero ucebisa ukuba uninzi lwabantu luguquke ngokuthe ngcembe lube yimifuno epheleleyo, enokunceda ukwenza ukutya kuzinzile, utshilo. Inyathelo lokuqala: Kujonge kakuhle nangokungqongqo ukutya okukwipleyiti yakho. Ukuba udla ngokutya imifuno emithathu ngeveki, amp ukuba ukuthatha ukuya ezintlanu okanye ezintandathu kwiiveki ezimbini ezizayo. Ukusuka apho, qhubeka utya ukutya okuninzi kwezityalo (cinga: imifuno, iziqhamo, ukutya okuziinkozo, iimbotyi kunye neembotyi, amandongomane kunye nembewu) de kube ukutya kwakho konke kusekelwe kwisityalo, uyachaza.

Ngelixa isicwangciso kufanele ukuba senze ukuba utshintsho lwakho lube lula, kusenokuziva kunzima ukuba uthathe isitayile sokutya esisekwe kwisityalo ngokupheleleyo ngokwakho. Yiyo loo nto uMaya Feller, M.S., R.D.N., C.D.N., ingcali yezondlo ebhalisiweyo kunye Ubume Ilungu leBrain Trust, licebisa ukuba uncokole ngesicwangciso sakho sokutya kwemifuno kunye nesidlo esibhalisiweyo okanye umboneleli wakho wezempilo. "Ndicinga ukuba kuyanceda ukuba nenkululeko kangangoko kunokwenzeka kwaye uqinisekise ukuba awungeni kuyo ngokombono woloyiko, ucinga ukuba ukutya okuthile 'kulungile' kwaye okunye 'kubi,' uyachaza.

Ukutshintsha inyama yakho yeembotyi.

Xa usaqala, kuyanceda ukucinga ngokutya kwezityalo onokukusebenzisa endaweni ka inyama, kunokuba uzame ukufumana iiresiphi ezingenanyama. “Ukuba uyayithanda isuphu yenkukhu, yenza isuphu yenadusi, kwaye ukuba utya iitacos zenyama yenkomo, yenza ezo ntlobo zentlumayo,” ucebisa watsho uCaspero. Ngokubanzi, iimbotyi ezimnyama kunye neelentile zilungile zenyama yenkomo yomhlaba, ii-chickpeas zisebenza njengenkukhu, kunye ne-tofu - eyenziwe ngeembotyi zesoya-inokutshintsha inyama kwiisendwitshi, ivuse iifriji kunye nezitya zeBuddha, uyongeza.

Kwaye zonke ezi mbotyi ziza nezinto ezininzi. Ukuqala, zipakishwe ngeprotein esekwe kwizityalo kunye nefayibha, izondlo eziphambili ezikunceda uzive ugcwele-hayi ukuxhonywa, utshilo uCaspero. Kwaye, “okukhona iimbotyi uzitya, kokukhona uya kufumana ifayibha engenakunyibilika, kunye ne-antioxidants yendalo oza kuyitya, zonke ezingazukukhulisa impilo yakho, kodwa ziyakunceda ukunciphisa izifo ezinganyangekiyo. umngcipheko, ”uyongeza. Into ephambili apha yi-fiber, uhlobo lwe-carb engagaywanga eyenza uzive unelisekile emva kokutya, inceda ukuthintela ukuqunjelwa, kwaye idlala indima ekukhuselweni kwesifo seswekile se-2 kunye nesifo senhliziyo. (BTW, nantsi ingakanani ifayibha oyifunayo.

Gxila kukutya okupheleleyo, okungagqitywanga.

Ngee-hunks zenyama ezingasathathi isiqingatha seplate, abatsha abatya imifuno bangaqala ukulayisha loo ndawo ingenanto ngee-carbs ezindala. Ngelixa kungekho nto iphosakeleyo ngokutya isilayidi senhlama emuncu okanye isitya sepasta esenziwe ngomgubo omhlophe amaxesha ngamaxesha, iCaspero icebisa ukuba kungene ukutya okuziinkozo okungagqitywanga, okufana ne-farro, i-buckwheat, ne-oats, eziqhayisa ngakumbi ifayibha, iiprotein kunye neevithamini kunabalingani babo abacokisekileyo.

"Endaweni yesitya sokutya kwasekuseni-ewe, sisityalo semifuno-mhlawumbi ngoku unesitya se-oats," utshilo uCaspero. "Kwaye ngaphezulu koku, mhlawumbi ungongeza iigroats zegrey, ezimnandi kakhulu okanye ezixineneyo, kunye nembewu ye-hemp, imbewu ye-chia, kunye namajikijolo." Nangona loo brekkie i-carb-heavy, i-oats ngokwayo iya kukunika i-4 grams yefiber (okanye i-14 ipesenti yesibonelelo sakho semihla ngemihla esicetyiswayo) ngokukhonza, kwaye iziqhamo kunye nembewu ziya kwongeza ngakumbi.

Musa ukoyika carbs.

Isikhumbuzo: Imifuno kunye neembotyi ziqhayisa kakhulu ngee-carbohydrate ezimbalwa. Ibhatata enye ephakathi, umzekelo, ineegram ezingama-25 zecarbohydrate, ngelixa ikomityi yekomityi yeembotyi ezimnyama iqulethe iigram ezingama-20. Kodwa nokuba i-carb iyahambelana nesitya se-Buddha okanye isitya sokutya okuziinkozo siphela ngokuhambelana nokutya kwe-pasta, iCaspero ikhuthaza abo balandelayo isicwangciso sokutya semifuno ukuze baphinde batshintshe ukugxila kwabo kwiindidi zokutya abakutyayo. , hayi iprofayile ye-macronutrient. Emva kwayo yonke loo nto, konke ukutya okutyala konke kuqulathe malunga ne-4 kunye ne-7 yeegramu zefayibha, ngokwahlukeneyo.

Yikhumbule imveliso yenyama yobuxoki.

Ngombulelo kubukho bazo obuxhaphakileyo, iimveliso zenyama ezingeyonyani zenze kwalula ukuba abatsha abatya imifuno bancame eyona mveliso. Kodwa uFeller ulumkisa ukuba ayizizo zonke iimveliso ezenziwe ngokulinganayo, kwaye kufuneka ujonge ezo zisebenzisa izithako ezikumgangatho ophezulu, zicutshungulwe kancinci, kwaye zinetyuwa eyongeziweyo. "Xa unayo, yenze ngenjongo," uyongeza. Intsingiselo, ungatyi ngendlela efanayo xa ubusitya inyama, ngokutshintsha nje iimveliso zenyama. Uthi: "Ufuna ukuqiniseka ukuba ipleyiti yakho igxile kwizityalo ezigqityiweyo kunye nezicutshungulwayo."

Musa ukugxininisa malunga neprotheni.

Kudala kukho ukungaqondi kakuhle ukuba abo batya imifuno kunye nezityalo abakwaziyo ukutya iiproteyini ezaneleyo, uCaspero uthi inkohliso ayinakuba kude nenyaniso. "Izityalo zineprotheni, kwaye zingcono kuneprotheni yezilwanyana kuba iqulethe i-fiber," utsho. Isiqingatha sendebe esisebenza ngeembotyi ezityebileyo ezimnyama zipakisha i-7.6 yeeprotheyini, ngelixa iphiko elinye lenkukhu lingenayo i-fiber kwaye iphantse yalingana neprotein. I-BTW, i-avareji yowesifazane idinga nje i-46 grams yeprotheni ngosuku, ngokutsho kwe-USDA, kwaye uphononongo olungaphezu kwe-6,600 yemifuno yafumanisa ukuba, ngokomyinge, abathathi-nxaxheba bafumene i-70 grams ye-macronutrient yonke imihla. Uguqulo: Musa ukubila malunga nokufumana iprotheyini eyaneleyo.

Ngaphezu koko, usenako ukufumana zonke ezisithoba ezibalulekileyo ze-amino acid - iibhloko zokwakha zeprotheni ezifunwa ngumzimba wakho kwaye unokufumana kuphela ngokutya ukutya - ngokutya kwezityalo, uthi uCaspero. Enyanisweni, isifundo esipapashwe kwijenali Izondlo yatsho ukuba konke ukutya kwezityalo kuqulethe zonke ii-amino acid ezingama-20 (eziyimfuneko kwaye zingabalulekanga), nangona ibango eliqhelekileyo lokuba ukutya kwezityalo ezithile "kulahlekile" i-amino acids ethile. Ngelixa ezinye ii-amino acid zifumaneka kumanani asezantsi kukutya okuthile, ukutya iintlobo ezahlukeneyo zokutya kwezityalo kuqinisekisa ukuba nabani na olandela isicwangciso sokutya yemifuno uya kufumana ngokwaneleyo, utshilo. "Kwanezinto ezinje ngokutya kwesoyya zizakuqulatha zonke iiamino acid ngokwaneleyo kwimilinganiselo apho ingazukukhathaza," wongeze watsho.

Qaphela ezinye zeentswelo ezinokubakho.

Nangona umiselwe ukuba udibane ne-fiber quota yakho kwisicwangciso sokutya kwemifuno, unokuswela ezinye izondlo ezibalulekileyo. Umzekelo, ivithamini B12, isondlo esinceda ukugcina imithambo-luvo kunye neeseli zomzimba ziphilile, ifunyanwa ikakhulu kukutya kwezilwanyana nakokunye ukutya okuqinisiweyo okunje ngeesiriyeli, isenza kube nzima ukuzalisa kukutya kwezityalo kuphela. Kungenxa yoko le nto iCaspero icebisa abo balandela ukutya kwemifuno bathathe isongezo se-B12 ukufikelela kwisibonelelo sabo sokutya esinconyelwayo semihla ngemihla se-2.4 micrograms.

Kwakwelo phawu, abantu abatya imifuno banokusokola ukufumana i-iron eyaneleyo, iminerali esetyenziselwa ukwenza iiproteni kwiiseli ezibomvu zegazi ezithwala ioksijini ukusuka emiphungeni kuwo wonke umzimba kunye nezihlunu. Ngethuba ulapho ngu isinyithi kwizityalo, uhlobo oluchanekileyo alufunxwa kunye nohlobo lwesinyithi olufunyenwe enyameni, utsho uFeller. Oko kuthetha ukuba abantu abatya imifuno kufuneka batye phantse kabini isinyithi esekwe kwisityalo ukuze bazalise, ngokwe-NIH. Ngokuqhelekileyo, into esiyixelela abantu kukuba babe ne-vitamin C kunye nayo [ukuze umzimba ufunxe ngcono] kwaye ube ngabom," kusho uFeller. "Unokufuna ukucinga malunga nokuveliswa kweenkozo okanye uthathe isongezelelo xa ubona ukubonakaliswa kweklinikhi yentsimbi." Ukuba uphantsi kwisondlo, unokufumana ubuthathaka kunye nokudinwa, ubunzima bokugxila, okanye ukuphazamiseka kwamathumbu, ngokwe-NIH.

Ukuze uzalise, zama ukutya ukutya okunezitye ezinesinyithi ezifana ne-tofu, i-chickpeas, kunye ne-edamame edityaniswe ne-vitamin C epakishwe iipepile ezibomvu neziluhlaza, i-broccoli, kunye ne-Brussels - okanye uthethe ne-doc yakho okanye isondlo malunga nezongezo zentsimbi ukuba cinga ukuba unengxaki yokufumana okwaneleyo.

Kulungele ukulalanisa nosapho lwakho.

Ukwamkela ukutya kwemifuno emva kwamashumi eminyaka yokutya ipitsa yomthandi wenyama akunzima kuwe kuphela, kodwa kunokubeka uxinzelelo kubudlelwane bakho. "Ukuba ukhulele kwindawo esekwe inyama kakhulu okanye usapho okanye iqabane lakho lisafuna ukutya ukutya kwe-omnivore, kunokubakho ukungqubana xa kufikwa ekunciphiseni okanye ekususeni oko kutya ngokupheleleyo," utshilo.

Ukuqinisekisa ukuba akukho mntu uziva ngathi bayakunikezela ukutya abakuthandayo, uCaspero ucebisa ukuba kugxilwe ekutyeni okuthandwa yindlu yonke oku kwenzeka nje ukuba kutyiwe imifuno, nokuba yi-falafel, ikheri, okanye i-veggie burger yakudala. Kwaye khumbula, ungazami ukuhlazisa usapho lwakho okanye i-S.O. ekutyeni kanye indlela owenza ngayo. "Ukubaxelela ukuba mabadle ngale ndlela kungenjalo baya kufumana isifo sentliziyo mhlawumbi asiyondlela ilungileyo yokusondela kuyo," utshilo. Endaweni yoko, yibeke kwindawo yakho kwaye uthi, 'Benditya ngale ndlela kwaye ndiziva ngcono. Ndingathanda ukusikhuthaza sobabini ukuba senze oku. Zithini iingcinga zakho? ’Ukuzisa iqabane lakho ekwenzeni izigqibo kuhlala kungumbono olungileyo.”

Isicwangciso sokutya kwemifuno Iingcamango zokutya

Ngaphandle kwentsomi egqugqisileyo yokuba ukutya kwemifuno kuyinto emnandi njengezitena, zombini uxinzelelo lweCaspero kunye neFeller lokuba ukupheka okusekwe kwizityalo kunokuba mnandi ngokumangalisayo-ukuba uyenza ngokuchanekileyo. "Siqhelene kakhulu nokunonga iiprotein zethu zezilwanyana kwaye asiyifaki imifuno yethu, emva koko silindele ukuba i-veggie ephekiweyo kwipleyiti yethu ibe mnandi," utshilo uFeller. "Ukuba liziko leplate yakho, lifuna uthando oluninzi njengoko unganikezela kwifayile mignon."

Nciphisa i-paprika, ikumin kunye ne-chili powder phambi kwe-cauliflower florets ngaphambi kokuba uzigcobe, ugqoke i-tofu kwi-cornstarch kunye ne-sesame imbewu ngaphambi kokuba uyitshise, okanye uyeke ukuhamba ngomxube we-cumin, i-turmeric, i-pepper emnyama, i-anyanisi kunye negalikhi, ucebisa uFeller. Ukwenza i-patty eyenziwe ekhaya, eneprotheni, dibanisa iinkozo kunye neembotyi, ezifana nebhali kunye neelentile, kunye neziqholo kwaye wenze iibhola "zenyama" kwi-pasta yakho yengqolowa. Kwaye nge-veggie medley engafumani buthuntu, dibanisa imveliso efana ne-kale kunye ne-collards okanye ihlumelo lase-Brussels kunye ne-asparagus, eneencasa ezahlukeneyo nomlomo uziva kodwa zisebenza ngaphandle komthungo, utshilo.

Kwaye ukuba usasokola ukuyila uyilo, kwaye okona kubaluleke kakhulu, ukutya okumnandi kwemifuno emva kwayo yonke loo nto yokulingwa kunye nephutha, jika kwezi ndlela zokupheka zisekwe kwizityalo. Enkosi kwiincasa zazo ezinamandla, izithako ezizaliswe yifayibha, kunye nokulula, awuyi kuphoswa yinkuku enye.

• Le Paella yeVegetarian izakuThutha ikuse eSpain
• Iiresiphi ezili-15 zemifuno yokutya inyama kunye nokutya inyama kuya kuthanda
• Ukutya okumnandi, okunempilo kwemifuno yokutya
• Iiresiphi ezilula zeFreekeh ezenza ukuba ukutya okuNinzi okuziinkozo kwiCinch
• Iiresiphi ezili-17 zeVegetarian eziSebenzisa uHlaza olunamagqabi
• Izidlo zeVegetarian eziphezulu zeProtein xa ufuna iiMacros zakho ngaphandle kweNyama
• Ukuzalisa kakhulu iVeggie Frittata Recipe
• I-Bolognese yemifuno ngaphezulu kwamaqebengwana ePolenta
• Izimvo zikaBuddha Bowl kwiLunch Vegetarian
• 10 Ukuzalisa iiSandwitshi zeVegetarian

Uphengululo lwe