Kutheni kufuneka ucinge ngokunzulu ngokulandela iFlexitarian Diet

Umxholo

• Ke, ingakanani inyama ovumelekileyo ukuba uyitye?
• Izibonelelo zokulandela ukutya okuguqukayo
• I-Downsides ekutyeni Inyama encinci
• Umgca ongezantsi
• Uphengululo lwe

Mhlawumbi ungumntu otya imifuno Uyarhalela i-burger rhoqo ngoku (kwaye andifuni kufumana umthunzi "wokukopela"). Okanye uyi-carnivore ethe tye ejonge ekukhanyiseni iindlela zakho zokutya inyama ngenxa yezizathu zempilo. (Emva kwayo yonke loo nto, abatyayo baphila iminyaka engama-3.5 ubude kunabantu abatya inyama.) Ewe, zindaba ezimnandi, kukho isicwangciso sokutya esenzelwe wena. Ibizwa ngokuba sisicwangciso sokutya, indlela yokutya ebhalwe nguDawn Jackson Blatner kwincwadi yakhe Ukutya okuFlexitarian. (UJackson Blatner uphinde wadibanisa i-30-Day Shape Up Plate Your Healthy Eating Meal Plan.) Musa ukuvumela igama elithi "ukutya" likulahlekisele ngaphandle kwe-flexitarianism yindlela yonke yokutya / yokuphila, kwaye akukho, akunzima. ukugcina ... kungoko ukuguquguquka kuguquguqukayo.

Ngokwenyani, oko kuthetha ukuba ungumntu otya imifuno oguqukayo. Utya i-tofu, i-quinoa, iitoni zemveliso, kunye nezinye iintandokazi zemifuno, kodwa uvumelekile ukuba ngamaxesha athile utye inyama nentlanzi. Kuvakala ngokuthe ngqo ngokwaneleyo, akunjalo? Apha, ngena kwiinkcukacha kubandakanya ukulunga kunye nokubi ngale ndlela yokutya.

Ke, ingakanani inyama ovumelekileyo ukuba uyitye?

Ngokwenyani negama layo, indlela otya ngayo iyaguquguquka, kodwa kukho imigaqo ethile malunga nenyama ekufuneka uyitye. Ngokwencwadi kaBlatner, abantu abatsha abaguquguqukayo kufuneka bayeke inyama kwiintsuku ezimbini zeveki kwaye bahlukanise ii-ounces ezingama-26 zenyama kwiintsuku ezintlanu ezisele (ukubhekisa, isahlulo esenziwe ngamakhadi enyama malunga nee-ounces ezi-3, ngelixa indawo yokutyela- iqhekeza elimalunga ne-5, utshilo uPam Nisevich Bede, ugqirha otya ukutya kunye no-Abbott's EAS Sports Nutrition). Inqanaba elilandelayo (abantu abasebenza ngokuguqukayo abaphambili) balandela ukutya kwemifuno iintsuku ezintathu okanye ezine ngeveki kwaye bangadli ngaphezulu kwee-ounces ezili-18 zenyama kwezi ntsuku ziseleyo. Ekugqibeleni, i-flexitarian-level-level flexitarian ivumelekile i-9 ounces yenyama iintsuku ezimbini ngeveki kwaye ihamba ngaphandle kwenyama enye emihlanu.

Ukulandela isicwangciso sokutya okuguquguqukayo akukho nto ingako malunga nokunciphisa ukusetyenziswa kwenyama njengoko kukubeka phambili izitya ezityebileyo ze-veggie. Iinkozo, amandongomane, ubisi, amaqanda, iimbotyi, kunye neemveliso zinendawo ekutyeni, kodwa ukutya okugayiweyo kunye neelekese kufuneka kuphetshwe. "Kungaphezulu kokunciphisa inyama, kunciphisa ukutya okucutshungulwayo," utshilo uLaura Cipullo, R.D., kaLaura Cipullo Whole Nutrition eNew York.

Izibonelelo zokulandela ukutya okuguqukayo

Onke amacala okudibanisa ukuba yimifuno aqhubeke nokutya. Kukho inkalo yokusingqongileyo kuba ukucutha inyama yakho kunye nokutya kwentlanzi kukhanyisa i-carbon footprint yakho, kunye nezinto ezininzi zempilo. Ukulandela ukutya kwemifuno kubonisiwe ukunciphisa umngcipheko woxinzelelo lwegazi oluphezulu, isifo sentliziyo, kunye nokubetha, kwaye abatya inyama badla ngokuba nee-BMIs ezisezantsi kunabantu abatya inyama, ngokolu phononongo lwasePoland. Ngaphezu koko, ekubeni usatya inyama, awusayi kuba nexhala kakhulu malunga nokufumana isixa esaneleyo seprotheyini kunye nezondlo ezifana ne-B vitamin kunye nentsimbi. (Oko kukwangamandla okutya kwe-pescatarian.)

Olunye uncedo oluphambili kukuchaneka kokutya kunye nokuguquguquka. "Ndiyakuthanda ukutya okuguquguqukayo kuba oko akuthethi ukuba ihobe liyakugxotha kwindlela yokutya okanye kwenye," utshilo uBede. "Siyazi ukuba izidlo ezithile ezinje ngemifuno okanye i-vegan ngamanye amaxesha ziye zithintele kakhulu, kwaye ukubanakho ukuguquguquka okunokwazisa ngelixa uhlala kwirejimeni kuyinto elungileyo." (Jonga ezona zisondlo zixhaphakileyo kubemi bezityalo kunye nemifuno.)

Abo baqhele ukubala iikhalori ngokwenkolo banokufumana ukuba bhetyebhetye kukhathaza, kodwa kuye wonke umntu, indalo evulekileyo inokwenza ukutya okuguqukayo kube lula ukubambelela kuba akunakufane uzive uphoswa. Ukubulela i-turkey okanye i-barbecue kuhambo lwakho oluya e-Austin? Zombini umdlalo olungileyo apha.

Okokugqibela, ukugcwalisa inqwelo yakho yokuthenga ngeeprotein ezisekwe kwizityalo, ezinje ngesoya, iilentile, kunye neembotyi, kunokukunceda ugcine imali kwibhili yakho yokutya, utshilo uBede.

I-Downsides ekutyeni Inyama encinci

Ukuba ungumntu odla inyama enkulu, ukutshintsha iindlela zakho kunokuba nzima, ngakumbi ukuba awunakuziva wanelisekile emva kwesidlo esingenanyama. "Uyakulamba kwaye emva koko uqalise ukutya iitoni zecarbs kunye namandongomane ukuze ufumane iprotein oyifunayo, ngenxa yoko unokuthatha iikhalori ezingaphezulu kunokuba ubunokutya iiprotein zezilwanyana," utshilo uCipullo. Ukulwa nezo mvakalelo zokulamba rhoqo, abafazi abakhutheleyo kufuneka bajolise kwi-30 grams yeprotheni kwisidlo ngasinye, utsho uBede. Yinto elula ngokulula kubantu abatya inyama, kodwa abantu abaguquguqukayo baya kufuna ubuchule ngakumbi kwaye bajonge iiprotein ezivela kwimithombo esekwe kwizityalo. "Ukuba utya nje isaladi yespinatshi, akukho ndlela uza kuyibetha, kodwa ukuba uphosa ezinye iilentile, tofu, okanye iprotein shake, ungafikelela kwithagethi," utshilo uBede.

Kuya kufuneka uhlawule ngakumbi kumanqanaba akho e-B12, i-vitamin D, isinyithi kunye ne-calcium. Jonga ubisi okanye amasi obisi aqiniswe ngecalcium kunye novithamini D, utshilo uCipullo. Kwaye ukuba sele ujongene nokusilela kwentsimbi, bambelela kwiintsuku ezimbini okanye ezintathu kuphela ngeveki usitya imifuno kunokuba uyityhalele iye ezintlanu, utshilo.

Umgca ongezantsi

Abantu abatya imifuno kunye nezilwanyana ezitya inyama banokujonga abaguquguqukayo njengabo bazama ukufumana ikeyiki yabo kwaye bayitye nabo. Kodwa ukuzibekela ukutya okungaphezulu kwemifuno-enzima kunokutya okucolisisiweyo kunye nokucutshungulwayo kunokuba nefuthe elihle kwimpilo yakho. Ke kufuneka uye kuyo? Bobabini uBede noCipullo batsho ngokupheleleyo. Oku kukutya esinokukwamkela kwaye sicinge ngako, ukuba akukho enye into yokwazisa iindidi ezintsha, utshilo uBede. Kwanokuyeka nje inyama ngesidlo esinye okanye usuku olunye linyathelo kwicala elifanelekileyo lezondlo. (Qala ngezi ndlela zokupheka zemifuno ezili-15 kwanabo badla inyama baya kuthanda.)

Uphengululo lwe