Ukutya okune-Flexitarian: Isikhokelo soMqali esineenkcukacha

Umxholo

• Yintoni i-Flexitarian Diet?
• Izibonelelo zeMpilo ezinokwenzeka
• Isifo sentliziyo
• Ukuhla ukusinda
• Seswekile
• Umhlaza
• Inokuba ilungile kokusingqongileyo
• Ukwehla kwelokutya ukutya okuncinci kwenyama kunye nemveliso yezilwanyana
• Ukutya ukuze utye kwiFlexitarian Diet
• Ukutya ukuze unciphise ukutya okune-Flexitarian
• Isampulu yeSicwangciso seSidlo seFlexitarian seVeki enye
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• uMgqibelo
• iCawe
• Umgca osezantsi

Ukutya okune-Flexitarian yindlela yokutya ekhuthaza ikakhulu ukutya okusekwe kwizityalo ngelixa uvumela inyama kunye nezinye iimveliso zezilwanyana ngokumodareyitha.

Kuyinto eguqukayo ngakumbi kunokutya kwemifuno ngokupheleleyo okanye i-vegan.

Ukuba ujonge ukongeza okunye ukutya kwezityalo ekutyeni kodwa awufuni ukusika ngokupheleleyo inyama, ukuya kubhetyebhetye kunokuba kuwe.

Eli nqaku libonelela ngesishwankathelo seDylexic Diet, izibonelelo zayo, ukutya oza kutya kunye nesicwangciso sokutya seveki enye.

Yintoni i-Flexitarian Diet?

Isidlo se-Flexitarian senziwe ngu-Dawn Jackson Blatner ongumlobi wezidlo ukunceda abantu bavune izibonelelo zokutya imifuno ngelixa besonwabela iimveliso zezilwanyana ngokumodareyitha.

Kungenxa yoko igama loku kutya kukudityaniswa kwamagama aguqukayo kunye nemifuno.

Abalimi bemifuno bayayiphelisa inyama kwaye ngamanye amaxesha okunye ukutya kwezilwanyana, ngelixa ii-vegans zithintela ngokupheleleyo inyama, intlanzi, amaqanda, ubisi kunye nayo yonke imveliso yokutya evela kwizilwanyana.

Kuba abantu abaguquguqukayo batya iimveliso zezilwanyana, abathathelwa ingqalelo njengabantu abatya inyama okanye imifuno.

Ukutya okune-Flexitarian akukho mithetho icace gca okanye iinombolo ezicetyiswayo zeekhalori kunye neemacronutrients. Ngapha koko, yindlela yokuphila engaphaya kokutya.

Isekwe kule migaqo ilandelayo:

• Yitya kakhulu iziqhamo, imifuno, iimbotyi kunye neenkozo.
• Gxila kwiprotheni evela kwizityalo endaweni yezilwanyana.
• Yiba bhetyebhetye kwaye ubandakanye inyama kunye nemveliso yezilwanyana amaxesha ngamaxesha.
• Yitya okuncinci okugqityiweyo, okuninzi kokutya kwendalo.
• Nciphisa iswekile kunye neelekese.

Ngenxa yobume bayo obuguquguqukayo kunye nokugxila kwinto ekufuneka ibandakanyiwe endaweni yokuthintela, ukutya okune-Flexitarian lukhetho oluthandwayo kubantu abafuna ukutya okunempilo.

Umyili weSidlo seFlexitarian, uDawn Jackson Blatner uchaza indlela yokuqalisa ukutya ukutya ngokuguqula isixa esithile senyama ngeveki kwincwadi yakhe.

Nangona kunjalo, ukulandela iingcebiso ezithile akunyanzelekanga ukuba uqale ukutya ngendlela eguqukayo. Abanye abantu ekutyeni banokutya iimveliso zezilwanyana ngakumbi kunabanye.

Ngokubanzi, injongo kukutya ukutya okunesondlo ngakumbi kunye nenyama encinci.

Ukutya okune-Flexitarian yindlela yokutya yemifuno ekhuthaza inyama encinci kunye nokutya okusekwe kwizityalo. Akukho mithetho ikhethekileyo okanye iingcebiso, ezenza ukuba ibe yinto enomdla kubantu abafuna ukunciphisa imveliso yezilwanyana.

Izibonelelo zeMpilo ezinokwenzeka

Ukutya izinto eziguqukayo kunokubonelela ngezibonelelo ezininzi zempilo ().

Nangona kunjalo, kuba akukho nkcazo icacileyo yoku kutya, kunzima ukuvavanya ukuba kwaye njani uphando ngezibonelelo zezinye izidlo ezisekwe kwizityalo zisebenza kwiFlexitarian Diet.

Nangona kunjalo, uphando malunga nokutya kwe-vegan kunye nemifuno kusasebenza ekuqaqambiseni indlela izidlo semi-vegetarian ezinokukhuthaza ngayo impilo.

Kubonakala kubalulekile ukutya iziqhamo, imifuno, iimbotyi, ukutya okuziinkozo kunye nokunye ukutya okusetyenzisiweyo okuncinci ukuze kuvune izibonelelo zempilo zokutya okusekwe kwizityalo.

Ukuncipha kokutya inyama ngelixa uqhubeka nokutya ukutya okusulungekileyo okuneswekile eninzi kunye netyuwa akuyi kukhokelela kwizibonelelo ezifanayo ().

Isifo sentliziyo

Ukutya okunotye kwifayibha kunye namafutha asempilweni kulungile kwimpilo yentliziyo ().

Uphononongo olulandelayo kubantu abadala abangama-45,000 ngaphezulu kweminyaka eli-11 lufumanise ukuba abantu abatya imifuno babenomngcipheko ophantsi wama-32% wesifo sentliziyo, xa kuthelekiswa nabangengabo abatya ().

Oku kunokwenzeka ngenxa yokuba izidlo zemifuno zihlala zityebile kwi-fiber kunye ne-antioxidants ezinokunciphisa uxinzelelo lwegazi kunye nokunyusa i-cholesterol elungileyo.

Ukujongwa kwakhona kwezifundo ezingama-32 kwiziphumo zokutya okutyiwa kwimithambo yegazi kubonise ukuba abatya inyama banomndilili we-systolic uxinzelelo lwegazi phantse ngamanqaku asixhenxe asezantsi kunalawo abantu batya inyama ().

Kuba ezi zifundo zijonge ukutya ngokungqongqo kwemifuno, kunzima ukuvavanya ukuba ngaba ukutya okune-Flexitarian kuya kuba nefuthe elifanayo kuxinzelelo lwegazi kunye nomngcipheko wesifo sentliziyo.

Nangona kunjalo, ukutya okuguqukayo kwenzelwe ukuba ikakhulu kusekwe kwisityalo kwaye kuya kuba nezibonelelo ezifanayo njengokutya kwemifuno ngokupheleleyo.

Ukuhla ukusinda

Ukutya okuguqukayo kunokuba yinto elungileyo esinqeni sakho.

Oku kuyinxalenye yokuba abantu abaguquguqukayo banciphisa ikhalori ephezulu, ukutya okusetyenzisiweyo kunye nokutya ukutya okuninzi kwezityalo eziphantsi kweekhalori ngokwemvelo.

Izifundo ezininzi zibonise ukuba abantu abalandela ukutya okusekwe kwizityalo banokulahleka ubunzima kunabo bangenayo (,).

Uphengululo lwezifundo kubantu abangaphezulu kwe-1,100 bafumanise ukuba abo batya imifuno kwiiveki ezili-18 baphulukana neekhilogremu ezi-4,5 kunabo bangakhange ().

Oku kunye nolunye uphononongo lukwabonisa ukuba abo balandela ukutya kwevegan badla ukunciphisa obona bunzima, xa kuthelekiswa nabatyayo kunye ne-omnivores (,).

Kuba ukutya okune-Flexitarian kufutshane nokutya kwemifuno kune-vegan, kunokunceda ekunciphiseni umzimba kodwa kungabi njalo njengokutya kwe-vegan.

Seswekile

Uhlobo lwe-2 yeswekile sisifo esigqubuthele impilo. Ukutya ukutya okusempilweni, ngakumbi kwindawo esekwe kwisityalo, kunokunceda ukunqanda nokulawula esi sifo.

Oku kunokwenzeka kakhulu kuba ukutya okusekwe kwizityalo kunceda ukunciphisa umzimba kwaye kuqulethe ukutya okuninzi okuphezulu kwifayibha kunye namafutha asempilweni kunye neswekile eyongeziweyo (,).

Isifundo kubathathi-nxaxheba abangaphezu kwama-60,000 bafumanisa ukuba ukwanda kohlobo lweswekile yesi-2 kwakungu-1.5% isezantsi kubantu abatya imifuno okanye abaguquguqukayo xa kuthelekiswa nabangengabo abatya ().

Uphando olongezelelekileyo lubonise ukuba abantu abanesifo seswekile sesi-2 abatya izidlo zemifuno bane-hemoglobin A1c eyi-0.39% (umyinge weenyanga ezintathu wokufundwa kweswekile yegazi) kunabo bakule meko batya iimveliso zezilwanyana ().

Umhlaza

Iziqhamo, imifuno, amandongomane, iimbewu, ukutya okuziinkozo kunye nemidumba zonke zinezakhamzimba kunye nee-antioxidants ezinokunceda ukuthintela umhlaza.

Uphando lubonisa ukuba izidlo zemifuno zinxulunyaniswa neziganeko ezisezantsi zazo zonke iintlobo zomhlaza kodwa ngakumbi umhlaza ongaqhelekanga (,).

Isifundo seminyaka esi-7 esimalunga nomhlaza ongalunganga kubantu abangama-78,000 safumanisa ukuba abo batya imifuno kuphela babengaphantsi nge-8% ukufumana olu hlobo lomhlaza, xa kuthelekiswa nabangengabo abatya imifuno ().

Ke ngoko, ukubandakanya ukutya okungaphezulu kwemifuno ngokutya izinto eziguqukayo kunokunciphisa umngcipheko womhlaza.

Ukutya okune-Flexitarian kunokunceda ukunciphisa umzimba kunye nokunciphisa umngcipheko wesifo sentliziyo, umhlaza kunye nohlobo lwesibini lweswekile. Nangona kunjalo, uninzi lophando luhlalutya izidlo zemifuno kunye nevegan, zisenza kube nzima ukuvavanya ukuba ngaba ukutya okuguqukayo kunezibonelelo ezifanayo.

Inokuba ilungile kokusingqongileyo

Ukutya okune-Flexitarian kunokunceda impilo yakho kwaye indlela eyiyo.

Ukunciphisa ukusetyenziswa kwenyama kunokunceda ukugcina izibonelelo zendalo ngokunciphisa ukukhutshwa kwegesi yendlu eluhlaza, kunye nokusetyenziswa komhlaba kunye namanzi.

Ukuphononongwa kophando malunga nokuzinza kokutya okusekwe kwizityalo kufumanise ukuba ukutshintsha ukusuka kumndilili wokutya waseNtshona ukuya ekutyeni okuguqukayo, apho inyama ithathelwa indawo kukutya kwezityalo, kunokunciphisa ukukhutshwa kwegesi engcolileyo nge-7% ().

Ukutya ukutya okuninzi kwezityalo kuya kuqhuba ibango lomhlaba ongaphezulu ukuba unikezelwe ekukhuliseni iziqhamo kunye nemifuno yabantu endaweni yokondla imfuyo.

Ukuhlakulela izityalo kufuna izixhobo ezimbalwa kakhulu kunokukhulisa izilwanyana ukuba zitye. Ngapha koko, ukukhula kweeprotein zezityalo kusebenzisa amandla angaphantsi amaxesha angama-11 kunokuvelisa iiproteni zezilwanyana (,).

Ukutya inyama eguqukayo kunye nokutshintsha inyama kwiprotein yezityalo kulungile kwiplanethi. Ukutya okusekwe kwizityalo zisebenzisa iifosili ezimbalwa, umhlaba kunye namanzi.

Ukwehla kwelokutya ukutya okuncinci kwenyama kunye nemveliso yezilwanyana

Xa izidlo eziguqukayo kunye nezinye izidlo ezisekwe kwizityalo zicwangciswe kakuhle, zinokuba sempilweni kakhulu.

Nangona kunjalo, abanye abantu banokuba semngciphekweni wokunqongophala kwezondlo xa benqumle inyama kunye nezinye iimveliso zezilwanyana ngokuxhomekeke kukoneliseka kokunye ukutya abakukhethayo.

Ukusilela kwezinongo ezinokubakho malunga nokutya okuBandayo kubandakanya ():

• Vitamin B12
• Izinki
• Intsimbi
• Ikhalsiyam
• I-Omega-3 fatty acids

Uphengululo lophando malunga nokusilela kwe vithamin B12 lufumanise ukuba bonke abatya inyama besemngciphekweni wokunqongophala, nge 62% yabantu abatya imifuno kwaye ukuya kuthi ga kwiipesenti ezingama-90 zabantu abadala abatya imifuno ().

Vitamin B12 ifumaneka kuphela kwiimveliso zezilwanyana. Ngokuxhomekeke kwinani kunye nenani leemveliso zezilwanyana eziguquguqukayo ezikhetha ukubandakanya, isongezo se-B12 sinokucetyiswa.

Abantu be-Flexitarians banokuthi babe nevenkile ezisezantsi ze-zinc kunye nentsimbi, njengoko ezi minerali zifunxwa ngcono ekutyeni kwezilwanyana. Ngelixa kunokwenzeka ukuba zanele ezi zondlo kukutya kwezityalo kuphela, abantu abaguquguqukayo kufuneka bacwangcise ukutya kwabo ngokufanelekileyo ukufezekisa oku ().

Uninzi lwamandongomane nembewu, iinkozo ezipheleleyo kunye neembotyi ziqulathe zombini i-iron kunye ne-zinc. Ukongeza umthombo wevithamini C yindlela elungileyo yokwandisa ukufakwa kwentsimbi kukutya okusekwe kwizityalo (18).

Abanye abantu abaguquguqukayo banokunciphisa umda wobisi kwaye kufuneka batye imithombo esekwe kwizityalo yecalcium ukuze bafumane isixa esaneleyo sesi sondlo. Ukutya kwezityalo ezityebile kwi-calcium kubandakanya bok choy, kale, chard kunye neesame.

Okokugqibela, abantu abaguquguqukayo kufuneka bakulumkele ukufumana i-omega-3 fatty acids eyoneleyo, ihlala ifumaneka kwintlanzi enamafutha. Imithombo yefom esekwe kwisityalo se-omega-3, alpha-linolenic acid (ALA), ibandakanya ii-walnuts, imbewu ye-chia kunye neeflakisi ().

Gcina ukhumbula ukuba ukutya izinto eziguqukayo kukunika ubhetyebhetye bokutya izixa ezahlukeneyo zenyama kunye neemveliso zezilwanyana. Ukuba ukutya kucwangciswe kakuhle kwaye kubandakanya iintlobo ezahlukeneyo zokutya, ukusilela kwesondlo akunakuba yinkxalabo.

Ukusetyenziswa okungaphelelanga kwenyama kunye nezinye iimveliso zezilwanyana kungakhokelela kukungabikho kwesondlo, ngakumbi i-B12, i-iron, i-zinc kunye ne-calcium. I-Flexitarians inokuba semngciphekweni ngokuxhomekeka kukhetho lwabo lokutya.

Ukutya ukuze utye kwiFlexitarian Diet

I-Flexitarians igxininisa iiproteni zezityalo kunye nokunye okupheleleyo, ukutya okucwangcisiweyo okuncinci kokutya ngelixa kuthintela iimveliso zezilwanyana.

Ukutya okutyiwa rhoqo kubandakanya:

• Iiprotheni: Iimbotyi zesoya, tofu, tempeh, iimbotyi, iilentile.
• Imifuno engekho istatshi: Imifuno, intsimbi yepepile, ihlumelo laseBrussels, iimbotyi eziluhlaza, iminqathe, icauliflower.
• Imifuno enesitatshi: Isikwashi sasebusika, ii-ertyisi, umbona, ibhatata emnandi.
• Iziqhamo: Iiapile, iiorenji, amajikijolo, iidiliya, iitsheri.
• Amazimba: Iquinoa, teff, buckwheat, farro.
• Amantongomane, iimbewu kunye namanye amafutha asempilweni: Iiamangile, iiflakisi, imbewu ye-chia, ii-walnuts, ii-cashews, i-pistachios, ibhotolo yamandongomane, ii-avocado, ii-olive, i coconut.
• Ezinye iindlela zobisi ezisekwe kwizityalo: I-almond engenaswekile, ikhokhonathi, i-hemp kunye nobisi lwe-soy.
• Iherbs, iziqholo kunye nesinongo: I-Basil, i-oregano, i-mint, i-thyme, i-cumin, i-turmeric, i-ginger.
• Iziqulatho: Isosi yesoya encitshisiweyo, i-apple cider iviniga, i-salsa, isardard, igwele lesondlo, i-ketchup ngaphandle kweswekile.
• Iziselo: Amanzi ahlabayo, iti, ikofu.

Xa ufaka iimveliso zezilwanyana, khetha oku kulandelayo xa kunokwenzeka:

• Amaqanda: Uluhlu olusimahla okanye idlelo eliphakanyisiweyo.
• Iinkukhu: I-organic, uluhlu lwamahala okanye ukuphakanyiswa kwedlelo.
• Intlanzi: Kubanjwe zasendle.
• Inyama: Yondla ingca okanye idlelo.
• Ubisi: Izinto eziphilayo ezivela kwizilwanyana ezityiswa ngengca okanye ezitya emadlelweni.

Ukutya okune-Flexitarian kubandakanya iintlobo ezahlukeneyo zokutya okusekwe kwizityalo kugxininiswa kwisityalo ngaphezulu kweeproteni zezilwanyana. Xa kubandakanya iimveliso zezilwanyana, cinga ukukhetha amaqanda asimahla, iintlanzi ezibanjiswe endle kunye nenyama etyiwa ngengca kunye nobisi.

Ukutya ukuze unciphise ukutya okune-Flexitarian

Ukutya okune-Flexitarian akukhuthazi kuphela ukunciphisa inyama kunye neemveliso zezilwanyana kodwa kuthintela ukutya okucwangcisiweyo, ukutya okusulungekileyo kunye neswekile.

Ukutya ukunciphisa kubandakanya:

• Iinyama ezilungisiweyo: Bacon, isoseji, bologna.
• Iicarb esulungekileyo: Isonka esimhlophe, irayisi emhlophe, iigels, ii-croissants.
• Yongeza iswekile kunye neelekese: Isoda, idonuts, iikeyiki, iikeyiki, iilekese.
• Ukutya okukhawulezayo: Iifries, i-burger, iinkukhu zeenkukhu, i-milkshakes.

Ukutya izinto eziguqukayo akuthethi nje ukunciphisa ukutya kwakho. Ukunciphisa ukutya okucutshungulwayo, ii-carbs ezicokisekileyo kunye neeswekile ezongeziweyo zezinye izinto ezibalulekileyo zeFlexitarian Diet.

Isampulu yeSicwangciso seSidlo seFlexitarian seVeki enye

Esi sicwangciso sokutya seveki enye sikunika izimvo ozifunayo ukuqala ukutya ukutya okunesimo.

uMvulo

• Isidlo sakusasa: I-oats-cut-oats enama-apile, ifilikisi edibeneyo kunye nesinamon.
• Isidlo sasemini: Isaladi kunye nohlaza, i-shrimp, umbona, iimbotyi ezimnyama kunye neavokhado.
• Isidlo sangokuhlwa: Isobhile seLentil kunye nesonka sengqolowa kunye nesaladi esecaleni.

uLwesibini

• Isidlo sakusasa: I-toast epheleleyo yeenkozo kunye ne-avocado kunye namaqanda afihliweyo.
• Isidlo sasemini: Isitya seBurrito esinerayisi emdaka, iimbotyi kunye nemifuno.
• Isidlo sangokuhlwa: I-noodle yeZucchini enesosi yetumato kunye neembotyi ezimhlophe.

uLwesithathu

• Isidlo sakusasa: Ikhokonathi iyogathi kunye neebhanana kunye nama walnuts.
• Isidlo sasemini: Isongezo esenziwe ngeenkozo ezipheleleyo kunye nehummus, imifuno kunye neenkukhu.
• Isidlo sangokuhlwa: I-salmon eyojiweyo, ibhatata ebisiweyo kunye neembotyi eziluhlaza.

uLwesine

• Isidlo sakusasa: I-Smoothie eyenziwe ngobisi lwe-almond olungenashukela, isipinashi, ibhotela yamandongomane kunye namaqunube aqanduselwe.
• Isidlo sasemini: Isaladi kaKesare Kaesile kunye neelentile kunye nesuphu yetumato.
• Isidlo sangokuhlwa: Inkukhu ebhakiweyo, iquinoa kunye nekholifulawa egcadiweyo.

uLwesihlanu

• Isidlo sakusasa: Iyogathi yamaGrike kunye neeblueberries kunye nembewu yethanga.
• Isidlo sasemini: I-Chard isongele nge-veggies ezixutywe kunye ne-peanut dipping sauce.
• Isidlo sangokuhlwa: I-Lentil stew kunye nesaladi esecaleni.

uMgqibelo

• Isidlo sakusasa: Amaqanda alula ngaphezulu anemifuno egayiweyo kunye nesaladi yeziqhamo.
• Isidlo sasemini: Isandwich yebhotolo yamandongomane namaqunube atyunyuziweyo kwisonka esigcwele ingqolowa.
• Isidlo sangokuhlwa: Iibhontshisi ezimnyama zembotyi kunye neeavokhado kunye namazambane athosiweyo.

iCawe

• Isidlo sakusasa: I-Tofu ixabana kunye neengxube ezixubekileyo kunye neziqholo.
• Isidlo sasemini: Isaladi yequinoa kunye ne-cranberries eyomileyo, ii-pecans kunye ne-feta cheese.
• Isidlo sangokuhlwa: Iipilisi zebell ezifakwe nge-turkey yomhlaba kunye nesaladi esecaleni.

Ukutya ukutya okuguqukayo kumalunga nokuthintela ukusetyenziswa kwenyama kunye neemveliso zezilwanyana ngelixa kugxilwe ekutyeni okunezondlo okusekwe kwizityalo. Abanye abantu banokukhetha ukutya iimveliso zezilwanyana ezininzi okanye ezimbalwa kunokuba kubonisiwe kwisicwangciso sokutya esingentla.

Esi sicwangciso sokutya seveki enye sinika izimvo zokutya ukuze uqalise ngokutya okuguqukayo. Kuxhomekeka kukhetho lwakho, unokukhetha ukuthatha okanye ukongeza iimveliso zezilwanyana.

Umgca osezantsi

Ukutya okune-semi-vegetarian Flexitarian Diet kugxile kwiiprotein zezityalo ezisempilweni nakwezinye izinto ezipheleleyo, ukutya okucwangcisiweyo okusekwe kwizityalo kodwa kukhuthaza inyama kunye neemveliso zezilwanyana ngokumodareyitha.

Ukutya izinto eziguqukayo kunokunceda ukunciphisa umzimba kunye nokunciphisa umngcipheko wesifo sentliziyo, umhlaza kunye nohlobo lwesibini lweswekile. Inokuba ilungile nakwiplanethi.

Nangona kunjalo, ukucwangcisa ukutya kwakho ngokuguqukayo kubalulekile kubalulekile ukukhusela ukusilela kwesondlo kunye nokufumana ezona zibonelelo zempilo.