Ukutya kweLacto-Ovo-Vegetarian: Izibonelelo, ukuhla, kunye nesiCwangciso sokutya

Umxholo

• Izibonelelo
• Ngamana unokunceda ukuthintela uhlobo lwesibini lweswekile
• Unokuxhasa ukunciphisa umzimba ngokusempilweni
• Iphucula impilo yentliziyo
• Ngamana unokunciphisa umngcipheko womhlaza
• Ngamana ungathoba umngcipheko wenyongo
• Ezantsi kunye nokuqwalaselwa
• Isidingo esinokubakho sezongezelelo
• Ukubaluleka komgangatho wokutya
• Ukutya okumele kukuphephe
• Ukutya ukutya
• Isampulu yesicwangciso sokutya se-lacto-ovo-yemifuno
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• Izimvo ezilula zokutya
• Umgca wezantsi

Ukutya kwe-lacto-ovo-imifuno kukutya okusekwe kwizityalo okungafakwanga inyama, intlanzi kunye neenkukhu kodwa kubandakanya ubisi kunye namaqanda.

Kwigama, "i-lacto" ibhekisa kwiimveliso zobisi, ngelixa "ovo" ibhekisa kumaqanda.

Uninzi lwabantu lutya ukutya okunesondlo se-lacto-ovo ukunciphisa ukutya kwabo iimveliso zezilwanyana ngokuziphatha, okusingqongileyo, okanye izizathu zempilo.

Eli nqaku lichaza izibonelelo kunye nokuhla kwe-lacto-ovo-imifuno yokutya kwaye kubonelela ngoluhlu lokutya oza kukutya kunye nokukuphepha, kunye nesampulu yesicwangciso sesidlo.

Izibonelelo

Uphando lubonisa ukuba ukutya okucwangciswe kakuhle kunye nokulinganisela kwe-lacto-ovo-imifuno kunokunceda impilo yakho ngeendlela ezininzi.

Ngamana unokunceda ukuthintela uhlobo lwesibini lweswekile

Abatyoli be-Lacto-ovo banomngcipheko ophantsi wokuphuhlisa uhlobo lweswekile yesi-2. Oko kwathethi, ngelixa ukutya inyama kunxulunyaniswa nomngcipheko ophezulu wesifo seswekile sesi-2, iziphumo zokutya zemifuno zinokungahambelani nokungabikho kwenyama (,,,).

Ukutya okutyiwa ngabantu abatya imifuno kwehlisa umngcipheko wohlobo lweswekile yesi-2 ngokwandisa ukutya okutya okunempilo, okuziinkozo, iziqhamo, imifuno, iimbotyi kunye namandongomane, kunye nokunciphisa ukutya kwakho ukutya okunelisiweyo kunye nokuhambisa amafutha (,,,).

Ngapha koko, zibonisiwe ukuba zonyusa ulawulo lweswekile yegazi kunye nokuphucula ubuntununtunu kwi-insulin, ihomoni elawula iswekile yegazi lakho (,,).

Ukongeza, ukutya okusekwe kwizityalo kuphezulu kwifayibha, ecothisa ukwetyisa kunye nokuphucula ulawulo lweswekile yegazi. Ukutya kwemifuno kubonisiwe ukunciphisa i-hemoglobin A1c, uphawu lokulawula iswekile yegazi ixesha elide (,).

Unokuxhasa ukunciphisa umzimba ngokusempilweni

Ukutya kwe-Lacto-ovo-imifuno kunokukunceda ugcine ubunzima obunempilo okanye ukuxhasa ukunciphisa umzimba.

Izidlo zemifuno zihlala ziphezulu kwifayibha kwaye ziphantsi kweekhalori, ezinokuxhasa iimvakalelo zokugcwala kunye nokuthintela ukutya kakhulu.

Ngapha koko, uphando lubonisa ukuba ukutya kwemifuno kunceda ekuthinteleni nasekubuyiseni ukutyeba kakhulu kunye nezifo ezinxulumene nokukhuluphala (,).

Isifundo phantse kubantu abangama-38,000 safumanisa ukuba imifuno inesalathiso esisezantsi somzimba (BMI) kune-omnivores. I-BMI ephezulu yayinxulunyaniswa neprotein ephezulu kunye nokufakwa kwefayibha ephantsi, ebonisa ukuba ukutya okusekwe kwizityalo eziphezulu kwifayibha kunokunceda ekunciphiseni ubunzima bomzimba ().

Iphucula impilo yentliziyo

Ukutya inyama, iintlobo ezithile zamafutha, kunye neecarbs ezisulungekisiweyo kudala kunxulunyaniswa ne-atherosclerosis, eyilitye leplastikhi kwimithambo yakho enokubangela isifo sentliziyo (,).

Ukutya kwemifuno kubonisiwe ukunciphisa umngcipheko- kunye nokuguqula isifo se-coronary disease. Oku kuyinyani ngakumbi xa ukutya kwezilwanyana kunqunyelwe, njengoko kunjalo xa ulandela ukutya kwe-lacto-ovo-vegetarian ().

Ukutya okusekwe kwizityalo kubonisiwe ukuphucula ukuhamba kwegazi kuye entliziyweni yakho, ukuphucula impilo yegazi, kunye nokunciphisa uxinzelelo lwegazi- konke oku kunokunciphisa umngcipheko wesifo sentliziyo (,,,).

Ngamana unokunciphisa umngcipheko womhlaza

Ukutya kwemifuno kudityaniswe nomngcipheko ocuthayo womhlaza othile. Uphengululo lwezifundo ezingama-96 lufumanise ukuba abantu abatya imifuno babenomngcipheko ophantsi we-8% wokufa ngenxa yomhlaza xa kuthelekiswa ne-omnivores (,).

Uphando lubonisa ukuba umngcipheko womhlaza wakho unokuncitshiswa ngokutya ukutya okunotye kukutya kwezityalo ezifana neziqhamo kunye nemifuno. Kwaye, olunye uphando lubonisa ukuba ukutya okuphezulu okubomvu kunye nenyama egqityiweyo kunokunyusa umngcipheko wee-cancer ezithile,,,).

Ngamana ungathoba umngcipheko wenyongo

I-Lacto-ovo yemifuno inomngcipheko omncinci wesifo se-gallstone, imeko apho kunzima, njengeziqwenga ze-cholesterol okanye ifom ye-bilirubin kwi-gallbladder yakho, vimba i-bile yakho, kwaye ubangele intlungu.

Isifundo seminyaka emi-6 kubantu abangama-4,839 bafumanisa ukuba abo bangengabo abatya inyama babenomngcipheko ophakamileyo ophindwe ka-3.8 wokufumana isifo samatye kunabantu abatya inyama. Oku kunokuba ngenxa yokutya ukutya okune-cholesterol esezantsi kwabo batya imifuno ().

Ukulandela ukutya kwe-lacto-ovo-imifuno kunokuxhasa ukulahleka kobunzima obunempilo, kuncede impilo yentliziyo yakho, kwaye kunciphise umngcipheko wee-cancer ezithile, uhlobo lweswekile lwe-2, kunye namatye enyongo.

Ezantsi kunye nokuqwalaselwa

Nangona ukutya kwemifuno kunika izibonelelo ezininzi zempilo, ukucwangciswa okufanelekileyo kubalulekile ukukhusela iziphumo ezibi zempilo.

Apha ngezantsi kukho izinto ezithile ekufuneka ziqwalaselwe xa usamkela ukutya kwe-lacto-ovo-imifuno.

Isidingo esinokubakho sezongezelelo

Ukutya kwemifuno kunokuba nokutya okwaneleyo, kodwa ingqalelo ethe kratya kufuneka ihlawulwe xa ufaka i-iron, protein, zinc, kunye ne-omega-3 fatty acids. Izongezo zokutya zinokucetyiswa ukuba imithombo yokutya yezi zondlo iyasilela (,).

Iiproteni zibalulekile kwimpilo entle. Imithombo yemifuno ibandakanya amaqanda, ubisi, iimbotyi, ii-ertyisi, iilentile, i-tofu, iinkozo, amandongomane kunye nembewu. Ukutya okutyebileyo kwi-amino acid lysine-ibhloko yokwakha yeprotein ehlala isilela kwizidlo ezisekwe kwizityalo-kubandakanya iimbotyi, amandongomane, iimbewu kunye namaqanda ().

Intsimbi ihambisa ioksijini emzimbeni wakho. Imifuno ingadinga i-1.8 ngaphezulu kwesinyithi kune-omnivores. Imithombo yentsimbi yemifuno ibandakanya i-tofu, iimbotyi, iilentile, iinkozo eziqinisiweyo, iiamangile kunye nemifuno. Ukutya okune-Vitamin-C, okunje nge-citrus kunye nepepile, kunokunyusa ukufunxeka (,).

I-Zinc ixhasa ukukhula, ukuphilisa amanxeba, kunye ne-immune system. Ukutya okusekwe kwizityalo, ukutya okune-zinc kubandakanya ubhontshisi, i-ertyisi, iilentile, i-tofu, ibhotolo yamandongomane, iicashews, iinkozo, kunye nee-cereals eziqinisiweyo.

I-Omega-3 fatty acids ibandakanya i-EPA, iDHA, kunye ne-ALA (eyandulela i-EPA kunye ne-DHA). Baxhasa intliziyo, iliso, ulusu, imithambo-luvo, kunye nempilo yengqondo. Ukuthatha isongezelelo seoyile ye-algal kunye nokutya ukutya okunjengee-walnuts kunye neflakisi kunokukunceda uhlangane neemfuno zakho ze-omega-3 ().

Ukubaluleka komgangatho wokutya

Ngokwanda okukhulayo kokutya okusekwe kwizityalo, zininzi ukutya okuhambelana nemifuno onokukhetha kuyo.

Nangona kunjalo, ukutya okuninzi okuthengisiweyo kwemifuno ye-lacto-ovo kulungiselelwe kwangaphambili kwaye kusetyenzwe kakhulu, oko kuthetha ukuba banokuphakama kwiswekile, ityuwa, amafutha angenampilo kunye neoyile, kunye neekhalori.

Qiniseka ukuba ujonge uluhlu lwezithako kunye neleyibhile yesondlo ukugqiba ukuba ingaba oku kutya kukulungele na.

Ukutya kwe-Lacto-ovo-imifuno kufuneka kucwangciswe ngokufanelekileyo ukuhlangabezana neemfuno zakho zezondlo, ngakumbi iprotein, zinc, isinyithi, kunye namafutha omega-3. Qiniseka ukuba uphonononge uluhlu lwezithako kunye neelebhile yesondlo ukubona ukuba ukutya okuhlanganisiweyo kwemifuno kuyahambelana neenjongo zakho zempilo.

Ukutya okumele kukuphephe

Abo balandela ukutya kwe-lacto-ovo-yemifuno kuthintela ukutya okuvela kwizilwanyana, ngaphandle kwamaqanda kunye neemveliso zobisi.

Kuya kufuneka ujonge iilebheli zesithako sako nakuphi na ukutya okupakishiweyo ukufumanisa ukuba ngaba inezithako ezisekwe kwizilwanyana, kubandakanya:

• Inyama: inyama yenkomo, inyama yenkomo, imvana, inyama yehagu, kunye nenyama egqityiweyo enjenge-sausage, i-bacon, kunye nezinja ezishushu
• Intlanzi: intlanzi, i-shellfish njenge-crab kunye ne-lobster, ezinye iintlanzi zaselwandle ezifana ne-shrimp
• Iinkukhu: inkukhu, idada, irhanisi, izagwityi, ikarikuni

Ukutya okutyiwa imifuno nge-lacto-ovo akubandakanyi inyama, intlanzi kunye neenkukhu.

Ukutya ukutya

Isiseko sokutya kwakho kukutya okupheleleyo, okungasetyenziswanga kokutya, kunye neqanda kunye neemveliso zobisi, kubandakanya:

• Iziqhamo: ii-apile, iibhanana, iiorenji, amaqunube, iipesika, iivatala
• Imifuno: i-broccoli, i-kale, i-bell pepper, isipinashi, amakhowa, isitshalo seqanda
• Amazimba: quinoa, irhasi, amaranth, i-oats, i-buckwheat
• Amaqanda: amaqanda onke, kubandakanya abamhlophe kunye nezikhupha
• Iimveliso zederi: ubisi, iyogathi, itshizi, ibhotolo
• Iimbotyi kunye nemidumba: iimbotyi, ii-ertyisi, amandongomane, neelentile
• Amantongomane, iimbewu, kunye nee-butters zenut: cashews, iiamangile, ii walnuts, iimbewu zethanga, imbewu yeflakisi, ibhotolo yamandongomane
• Amafutha asempilweniii-avokhado, i-oyile ye-olive, ii-olive, ii-nati, iimbewu
• Iiprotheni zemifuno: i-tofu, i-seitan, i-tempeh, kunye ne-protein yemifuno

Yitya ukutya okupheleleyo, okucutshungulweyo okuncinci, kubandakanya iziqhamo, imifuno, amandongomane, iimbewu, kunye neenkozo ezipheleleyo, kangangoko kunokwenzeka. Kwakhona, faka amaqanda kunye neemveliso zobisi, ezinje ngobisi, itshizi, kunye nebhotolo, njengoko uthanda.

Isampulu yesicwangciso sokutya se-lacto-ovo-yemifuno

Nasi isicwangciso seentsuku ezi-5 zokutya ukuze uqalise ngokutya okune-lacto-ovo-vegetarian. Yilungelelanise ukuze ilingane izinto ozithandayo kunye nezinto ozikhethayo.

uMvulo

• Isidlo sakusasa: amaqanda aqhekezayo kunye nemifuno kunye ne-toast enamafutha
• Isidlo sasemini: isaladi exubekileyo eluhlaza kunye ne tofu efafazwe ngeoyile ye-olive kunye neviniga, wakhonza ngeqaqobana lamandongomane kunye neerasentyisi
• Isidlo sangokuhlwa: I-veggie cheeseburger ene-lettuce, i-tomato kunye ne-anyanisi kwi-bun, inikwe icala le-asparagus egcosiweyo

uLwesibini

• Isidlo sakusasa: iziqhamo kunye neyogathi smoothie eneqanda elibilisiweyo
• Isidlo sasemini: ipasta yesaladi kunye neembotyi, itshizi, kunye nemifuno, enikezelwa kwicala leediliya
• Isidlo sangokuhlwa: I-seitan kunye nemifuno ishukumisa ifry ngecala lamajikijolo

uLwesithathu

• Isidlo sakusasa: i-oatmeal ngamaapulo kunye ne-cottage cheese
• Isidlo sasemini: i-tempeh kunye nesongelo semifuno, senziwe ngeekherothi kunye nehummus
• Isidlo sangokuhlwa: itshizi eyosiweyo kunye nesuphu yetumato, enikwa imifuno egcadiweyo

uLwesine

• Isidlo sakusasa: isipinatshi quiche kunye neziqhamo
• Isidlo sasemini: i-veggie kunye ne-cheese pizza kwi-tortilla
• Isidlo sangokuhlwa: Isonka se-lentil kunye neetapile ezigcadiweyo

uLwesihlanu

• Isidlo sakusasa: I-avokhado kunye ne-hummus toast kunye nebhanana
• Isidlo sasemini: I-chickpea isaladi yesandwich kunye nesobho semifuno
• Isidlo sangokuhlwa: I-nachos "yemisebenzi," kubandakanya iimbotyi, itshizi, isoya yomhlaba, ukhilimu omuncu, isalsa, iavokhado, kunye neminquma emnyama, wakhonza ecaleni kwesiqhamo

Izimvo ezilula zokutya

Nazi ezinye izinto ezilula, i-lacto-ovo-imifuno yokutya imifuno ukuba ulambile phakathi kokutya:

• amaqanda abilisiweyo
• Umxube wendlela owenziwe ngamandongomane, iimbewu, kunye neziqhamo ezomisiweyo
• izilayi zebhanana ngebhotolo yeamangile
• imifuno eluhlaza yemifuno kunye nehummus
• iyogathi ngamaqunube kunye nembewu
• Iichickpeas ezigcadiweyo
• izitena zokutya okuziinkozo ezine-guacamole
• ipopcorn eneshizi yeParmesan
• iseleri ngebhotolo yamandongomane kunye neerasentyisi

Unokwenza ukutya okunempilo kunye nokutya okumnandi kunye nokutya okulula usebenzisa ukutya okungafunekiyo. Imenyu yesampulu engentla ikubonisa ukuba zithini iintsuku ezintlanu kukutya kwemifuno ye-lacto-ovo enokubonakala ngathi, kunye nezimvo ezimbalwa zokutya ukuze wonwabe phakathi kokutya.

Umgca wezantsi

Ukutya kwe-lacto-ovo-imifuno kufanelekile ukuba unomdla wokunciphisa ukutya kwakho iimveliso zezilwanyana kodwa ungazisusi ngokupheleleyo ekutyeni kwakho.

Oku kutya kudityaniswe nezibonelelo ezininzi ezinokubakho kwezempilo, kubandakanya ukunciphisa umngcipheko wokutyeba kakhulu, isifo sentliziyo, uhlobo lweswekile 2, kunye nomhlaza othile.

Ukutya ukutya kwe-lacto-ovo-yemifuno kunokukunceda utye ukutya okupheleleyo, okungasetyenziswanga, apho uninzi lwezibonelelo zezempilo ezinxulumene nokutya kuthethwa ngako.

Qiniseka ukuba uhoye ukutya okutyayo kwaye ufunde iilebheli ekutyeni okutyelweyo kwemifuno ukuqinisekisa ukuba indlela otya ngayo ihambelana neenjongo zakho zempilo kunye neemfuno zesondlo.