Ukutya kwe-Ovo-Vegetarian: Isikhokelo esigqibeleleyo kunye nesiCwangciso sokutya

Umxholo

• Yintoni ukutya kwe-ovo-vegetarian?
• Zininzi izibonelelo ezinokubakho
• Inganegalelo ekuphuculeni umgangatho wokutya
• Ilungele intliziyo yakho
• Ukukhuthaza iswekile yegazi elungeleleneyo
• Ezinye izibonelelo
• Iintsilelo ezinokwenzeka
• Ukunganeli kweprotein
• Iivithamini, iiminerali, kunye ne-omega-3s
• Ukutya okungafunekiyo kwemifuno
• Ukutya ukutya
• Ukutya okumele kukuphephe
• Imenyu yesampulu
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• Umgca wezantsi

Inani elandayo labantu kwihlabathi liphela lilandela izidlo zemifuno ezahlukeneyo zempilo, ezokusingqongileyo, ezemali kunye nezizathu zonqulo.

Kukho iintlobo ezahlukeneyo zemifuno, kubandakanya ukutya kwe-ovo-yemifuno.

Eli nqaku likuxelela yonke into ekufuneka uyazi malunga nokutya kwemifuno kunye nokubonelela ngemenyu yesampulu.

Yintoni ukutya kwe-ovo-vegetarian?

Ukutya kwemifuno ye-ovo akubandakanyi konke ukutya okusekwe kwizilwanyana ngaphandle kwamaqanda.

Inyama, iinkukhu, intlanzi, okanye iimveliso zobisi ezinje ngobisi, iyogathi, kunye netshizi ziyasuswa, kodwa amaqanda apheleleyo, amaqanda amhlophe, kunye nokutya okuqukethe amaqanda njengemayonnaise, iiqanda, kunye nezinto ezithile ezibhakiweyo ziyavunyelwa.

Izidlo ze-Ovo-yemifuno zitenxiwe kancinci kunezidlo ze-vegan, ezingabandakanyi konke ukutya okuvela kwizilwanyana kunye neemveliso ezigqityiweyo, kunye nokutya kwe-lacto-ovo-yemifuno, ebandakanya iimveliso zobisi kunye namaqanda kodwa hayi inyama, iinkukhu, okanye intlanzi.

Ukutya okucwangciswe kakuhle kwemifuno kwalo naluphi na uhlobo kuhlala kunesondlo kwaye kusempilweni kakhulu. Okwangoku, zininzi izizathu zokuba kutheni umntu enokukhetha ukutya i-ovo-vegetarian diet kunezinye iintlobo.

Amaqanda apheleleyo afikeleleka kwaye anesondlo, okwenza ukuba longezwe phantse nakuphi na ukutya. Zisebenza njengomthombo ogqwesileyo weprotein ekumgangatho ophezulu, iivithamini ze-B, kunye nezinto ezichasayo ().

Ngapha koko, abanye abantu bakhetha ukubandakanya amaqanda kukutya okungenasilwanyana kungenjalo ukuba banobunzima bokuhlangabezana neemfuno zabo zezinongo kwisidlo se-vegan esingqongqo.

Ukutya kwemifuno ye-ovo kuya kuba lukhetho olufanelekileyo kumntu ofuna ukuba sisityalo kodwa enezigulo okanye uvakalelo kwiimveliso zobisi.

Ngapha koko, abanye banokukhetha ukutya ngenxa yenkxalabo yezenkolo, yokusingqongileyo, okanye yokuziphatha malunga nonyango lwezilwanyana ezisetyenziselwa ukuvelisa inyama kunye nobisi.

Abo bashukunyiswa yile micimbi yokuziphatha kufuneka baqiniseke ukuba batya kuphela amaqanda afunxwe ngabantu kunye neemveliso zamaqanda.

Izidlo ze-Ovo-vegetarian azibandakanyi zonke iimveliso zezilwanyana ngaphandle kwamaqanda. Abantu banokukhetha le ndlela yokutya yezempilo, okusingqongileyo, inkolo, okanye izizathu zokuziphatha.

Zininzi izibonelelo ezinokubakho

Ukutya okutya imifuno kunganceda impilo yakho ngeendlela ezahlukeneyo.

Inganegalelo ekuphuculeni umgangatho wokutya

Uphando lubonisa ukuba abantu abalandela izidlo zemifuno badla ukutya ukutya okuxineneyo, okufana neziqhamo, imifuno, iimbotyi, kunye neenkozo ezipheleleyo, xa kuthelekiswa nabangengabo abatya (2).

Baye bathambekele ekusebenziseni iikhalori ezimbalwa ezivela kwiswekile kunye namafutha agcweleyo kwaye bangcono ekubambeleleni kwizindululo zokutya kwe-sodium (2,).

Iingcali ezininzi zicinga ukuba oku kunokuba sisizathu sokuba imifuno ibe neziphumo ezingcono kwezempilo kunabantu abangatyiyo, kodwa kufuneka uphando olongezelelekileyo ngaphambi kokuba kusekwe ubudlelwane obucacileyo besizathu-kunye-nefuthe ().

Ilungele intliziyo yakho

Ukuba ujonge ukwenza utshintsho ekutyeni oluzuzisa intliziyo yakho, ukutya kwe-ovo-imifuno kungasebenza.

Izifundo ezininzi ziphonononge ukuba imifuno inokuba nomngcipheko osikiweyo we-30-40% yesifo sentliziyo, xa kuthelekiswa nabantu abangatyanga imifuno ().

Ngaphezu koko, xa kudityaniswa nokuzilolonga rhoqo kunye neendlela zokulawula uxinzelelo, izidlo zemifuno ziye zaboniswa ukunciphisa uxinzelelo lwegazi kunye namanqanaba e-cholesterol, kunye nokuguqula ukuqokelelwa kweplate ngaphakathi kwemithambo yegazi ().

Ukukhuthaza iswekile yegazi elungeleleneyo

Ukutya okucwangciswe kakuhle kwemifuno kunokunciphisa umngcipheko wohlobo lweswekile 2 ngokuphucula ulawulo lweswekile yegazi kunye nobuntununtunu be-insulin.

Uphengululo lwamva nje lwezifundo ezili-14 lufumanise ukuba abantu abatya inyama phantse bayi-25% kuncinci amathuba okuphuhlisa uhlobo lweswekile yesi-2, xa kuthelekiswa nabangengabo abatya ().

Ukongeza, abantu esele benayo le meko banokuphucula ubuntununtunu be-insulin kunye nolawulo olungcono lweswekile kukutya kwemifuno ().

Ukutya okuphezulu kakhulu kokutya okuziinkozo, iziqhamo, kunye nemifuno kwabo batya imifuno kubonakala ngathi kudlala indima ebalulekileyo kuthintelo lweswekile.

Ngokukodwa, ukutya okufana nemifuno enamagqabi amnyama kunye neengcambu zemifuno ephezulu kwi-fiber, i-beta-carotene, i-vitamin C, kunye ne-magnesium inokuba nezona ziphumo zinamandla zokuthintela ().

Ezinye izibonelelo

Ukutya kwemifuno kunxulunyaniswa nezinye izibonelelo zempilo kunye nendlela yokuphila, kubandakanya:

• Ukuhla ukusinda. Ukutya kwemifuno kuhlala kuncinci kwiikhalori kwaye kunokukhuthaza ukwehla kobunzima ngokukuko kunokutya okunomsoco (2,).
• Inkxaso yempilo yamathumbu. Ukutya kwemifuno kutyebile kwifayibha kunye nokukhuthaza impilo yezityalo ezinokuthi zikonyuse ukukhula kweebhaktiriya ezisempilweni, ezikhokelela ekusebenzeni okungcono kokugaya ukutya kunye nokuphucula amajoni omzimba (,).
• Ngamana unokunciphisa umngcipheko womhlaza. Olunye uphononongo lubonisa ukuba ukutya kwemifuno kunganciphisa umngcipheko womhlaza ukuya kuthi ga kwi-12%, nangona uphando oluninzi luyafuneka ().
• Iyafikeleleka ngakumbi. Umgangatho ophezulu wenyama kunye neemveliso zobisi zinokubiza kakhulu. Ke, izidlo zemifuno zinokufikeleleka ngakumbi.

Nangona izidlo zemifuno zinempawu ezintle, kubalulekile ukuba ukhumbule ukuba akukho siphumo sithile siqinisekisiweyo.

Ukutya kwemifuno ye-ovo kunokunika izibonelelo zempilo ezininzi, kubandakanya ukunciphisa umngcipheko wesifo sentliziyo, isifo seswekile kunye nomhlaza. Inokuphucula impilo yamathumbu kunye nokukhuthaza ubunzima obunempilo.

Iintsilelo ezinokwenzeka

Kubantu abaninzi ukutya okutyiwa imifuno kukhuselekile kwaye kusempilweni. Nangona kunjalo, usenokusilela ekufumaneni izakha mzimba ezithile ezibalulekileyo ukuba awukucwangcisi kakuhle ukutya kwakho.

Ukunganeli kweprotein

Ukutya ngokwaneleyo iiprotheni kubalulekile ukugcina amathambo esempilweni, izihlunu, amalungu, ulusu kunye neenwele.

Ukutya okuninzi okungekuko kwemifuno kuxhomekeke kwinyama nakwiimveliso zobisi kwiprotein. Njengokuba ukutya kwe-ovo-vegetarian kungakukhuphi oku kutya, kufuneka uqinisekise ukuba ufumana iprotein kwenye indawo.

Amaqanda, iimbotyi, amandongomane, kunye nembewu zonke zizinto ezintle onokukhetha kuzo kwi-ovo-vegetarian.

Iivithamini, iiminerali, kunye ne-omega-3s

Olunye lwezona zinto zixhaphakileyo kwizondlo zokutya imifuno kubandakanya i-iron, calcium, zinc, omega-3 fat, kunye neivithamini D kunye ne-B12 ().

Inyama, intlanzi, kunye neemveliso zobisi zihlala zingowona mthombo uphambili wezi zondlo kwizidlo ezingezizo zemifuno. Ke ngoko, ukuzisusa kungakhokelela kukusilela xa ungalumkanga ukubuyisela ezinye endaweni yemifuno.

Nazi izinto ezimbalwa zokutya ezinokubonelela ngezi zondlo njengoko utshintshela kwisidlo se-ovo-imifuno:

• Intsimbi. Ukubandakanya amaqanda kunye nemithombo esekwe kwisityalo njenge-lentili, iisoyi, iimbotyi ze-garbanzo, irayisi emdaka, iinkozo ezinqatyisiweyo zentsimbi, iziqhamo ezomisiweyo, imbewu yamathanga, kunye neepistachios yindlela efanelekileyo yokuhlangabezana neemfuno zentsimbi ().
• Ikhalsiyam. Rhoqo kubandakanya ukutya okufana neembotyi ezimhlophe, imifuno yetheniphu, iarugula, i-bok choy, i-tofu, kunye nokutya okune-calcium ekutyeni kwakho ukuqinisekisa ukutya okwaneleyo kwe-calcium (12).
• Uvithamini D. Ukuchitha ixesha elangeni yeyona ndlela yokukhuthaza imveliso ye-vitamin D kulusu lwakho. Amaqanda avela kwiinkukhu ezikhuliswe emadlelweni, ukutya okuqinisiweyo, kunye nama-mushroom aphathwe ngokukhanya kwe-UV ayimithombo elungileyo (,,).
• Vitamin B12. Amaqanda ngumthombo olungileyo wevithamini B12. Kuyafana nangokutya okuqinisiweyo njengokubambela ubisi okanye igwele lesondlo ().

• Izinki. Zonke iinkozo, amaqanda, amandongomane, iimbewu, kunye nemidumba yimithombo elungileyo ye-zinc e-ovo-imifuno enobuhlobo (17).
• Amafutha e-Omega-3. Imbewu ye-Chia, imbewu yeflakisi, iintliziyo ze-hemp, kunye nama-walnuts yimithombo elungileyo esekwe kwizityalo zamafutha omega-3. Ukongeza, amaqanda eenkukhu akondliwa nge-omega-3-ukutya okutyetyisiweyo kunokubonelela ngala mafutha asempilweni ().

Ukuba ufumanisa ukuba awukwazi ukuhlangabezana neemfuno zakho ngazo naziphi na izakha mzimba ngokutya wedwa, nxibelelana nomboneleli wakho wezempilo okanye ugqirha otya ukutya malunga nokuthatha izongezo.

Ukutya okungafunekiyo kwemifuno

Ayizizo zonke ii-ovo-vegetarian-friendly zokutya ezisempilweni.

Iipesika ezingenabisi, ukutya okuqhotsiweyo, inyama etyiweyo, kunye neziselo ezineswekile, iisiriyeli kunye neelekese, kufanelekile ukuba zilungele indlela yokuphila yemifuno ye-ovo kodwa kufuneka isetyenziswe kancinci, ukuba kunjalo.

Ukutya okunempilo yemifuno kugxininisa ukutya okupheleleyo, okunesondlo kunye nemida yokutya okusulungekileyo, iswekile eyongeziweyo, iioyile ezicoliweyo, kunye nokunye ukutya okune-junk okusetyenzwe ngokugqithileyo.

Ukutya kwemifuno kunokuba sezantsi kwizakhamzimba ezithile, kunokubeka emngciphekweni wokusilela. Gxila ekucwangciseni ukutya okunesondlo okupheleleyo okunokuhlangabezana neemfuno zakho ngemithombo esekwe kwizityalo kwezi zondlo.

Ukutya ukutya

Nangona ukutya okuthile kuthintelwe kukutya kwemifuno ye-ovo, unokukhetha okuninzi okunesondlo apho unokukhetha khona.

Ukutya okucwangciswe kakuhle kwemifuno ye-ovo kuqulethwe kukutya okutya okupheleleyo, okusekwe kwizityalo, okufana:

• Isiqhamo: ii-apile, iiorenji, amapere, amajikijolo, iibhanana, ipayina, imango, iidiliya, iavokhado
• Imifuno: Imifuno enamagqabi, iminqathe, iitapile, iasparagus, itheniphu, ibroccoli, icauliflower, ukhukhamba, iradishes, ipepile yentsimbi, ikhaphetshu, iitumato, isquash sasehlotyeni nasebusika
• Iinkozo: irayisi, umbona, iquinoa, i-amaranth, i-buckwheat, i-bulgur, ibhali, i-oatmeal, ipasta, ii-crackers, iipopcorn, iinkozo, isonka (esenziwe ngaphandle kobisi okanye ibhotolo)
• Iimbotyi: iimbotyi zesoya, i-tempeh, i-tofu, i-miso, iilenti, iimbotyi ezimnyama, iimbotyi ze-garbanzo, iimbotyi zezintso, ii-ertyisi, amandongomane, iimbotyi ze-pinto, iimbotyi ze-navy
• Amantongomane nembewu: ii-walnuts, ii-macadamia nuts, ii-pecans, i-pistachios, ii-almonds, ii-cashews, i-Brazil nati, imbewu ye-hemp, imbewu ye-chia, imbewu ye-sunflower, i-nut butters, imbewu yeflakisi
• Amaqanda kunye neemveliso zamaqanda: amaqanda apheleleyo, amaqanda amhlophe
• Izinto ezithatha indawo yobisi: Ubisi lwe-soy, ubisi lwe-almond, ubisi lwe-oat, ubisi lwe-hemp, ubisi lwe-cashew, iyogurt engena-bisi, itshizi engena-bisi
• Oyile: umnquma, i-avocado, i-walnut, i-flaxseed, kunye neoyile yekhokhonathi
• Iziselo: ikofu, iti, amanzi, amanzi amaminerali, amasi angengawo obisi

Gcina ukhumbule ukuba ngenxa yokuba ukutya kukutya imifuno akuthethi ukuba kunempilo. Ukuvuna izibonelelo zempilo yokutya okutya imifuno, kubalulekile ukuba ujonge kukutya okupheleleyo, okucutshungulweyo kancinci kangangoko kunokwenzeka.

Ukutya okwahlukeneyo, okufana nembotyi, iinkozo, imifuno, amandongomane, iimbewu, amaqanda, kunye neziqhamo, kwenza ukutya okunempilo kwe-ovo-vegetarian. Ziqhelise ukumodareyitha ukuba ubandakanya ukutya okucwangcisiweyo.

Ukutya okumele kukuphephe

Ukutya okuphambili okuthintela ukutya kwi-ovo-imifuno kukutya kunye neemveliso zobisi, kodwa ezinye izongezo zokutya ezisekwe kwinyama kufuneka zingabandakanywa.

Ukuba utshintshela kwisidlo se-ovo-vegetarian, thintela oku kulandelayo:

• Inyama ebomvu: yenkomo, imvana, inyama yehagu
• Iinkukhu: inkukhu, ikarikuni, idada
• Intlanzi kunye neentlanzi
• Ubisi: ubisi, iyogathi, itshizi, ibhotolo
• Izinto ezibhakiweyo: isonka kunye namaqebengwana enziwe ngobisi okanye ibhotolo
• Inyama- kunye nezongezo zokutya ezenziwe ngobisi: i-gelatin, isinqumelo, i-carmine, i-casein, i-whey
• Ezinye izinto: Imhluzi esekwe kwizilwanyana, ipâté, isosi yentlanzi, izongezo ezithile ze-omega-3, i-creamer engeyiyo yobisi, uKesare unxiba

Unokufumana ezinye iindlela zemifuno kwizinto ezininzi zokutya. Okwangoku, gcinani engqondweni ukuba ezi ndawo zingenakuhlala zilingana ngokutya.

Umzekelo, uninzi lobisi olungenalo ubisi alunikezeli izixa ezifanayo zeprotheyini kunye neeminerali njengobisi lwenkomo oluqhelekileyo. Oku akubenzi ukhetho olubi ngese, kodwa kufanelekile ukuqaphela ukuba injongo yakho kukwakha ukutya okunezakha-mzimba ngokugqibeleleyo.

Izidlo ze-Ovo-imifuno azibandakanyi yonke inyama, ubisi, kunye nenyama- kunye nezobisi ezisekwe kubisi kunye nezongezo zokutya.

Imenyu yesampulu

Nangona iimfuno zesondlo kunye nokutya okukhethiweyo kunokuhluka, nanku umzekelo wento yeentsuku ezintlanu kwisidlo se-ovo-imifuno enokubonakala ngathi.

uMvulo

• Isidlo sakusasa: coconut-chia pudding ngamaqunube aqanduselwe kunye nama-walnuts
• Isidlo sasemini: I-lentile yemifuno kunye neeflakisi
• Isidlo sangokuhlwa: I-tofu-imifuno ivuselela i-fry kunye nelayisi ebomvu

uLwesibini

• Isidlo sakusasa: I-toast epheleleyo yeenkozo kunye nemifuno eboshwe kunye namaqanda afakwe
• Isidlo sasemini: Isandwich yehummus-kunye-yemifuno esongelwe kwicala lamajikijolo
• Isidlo sangokuhlwa: isitya sequinoa kunye neembotyi ezimnyama, igwele lesondlo, imifuno exubileyo, i-guacamole kunye ne-salsa

uLwesithathu

• Isidlo sakusasa: i-smoothie eluhlaza eyenziwe ngesipinatshi, i-hemp protein powder, ubisi lwe-cashew, ibhotolo ye-almond, iibhanana, ijinja kunye neavokhado
• Isidlo sasemini: iqebengwana lesaladi leqanda kwisonka sengqolowa
• Isidlo sangokuhlwa: i-peanut noodles enongwe nge-edamame, iklabishi emfusa kunye ne-cilantro

uLwesine

• Isidlo sakusasa: i-oatmeal eneziqhamo ezitsha, iimbewu ze-hemp, kunye neealmonds ezislivered
• Isidlo sasemini: intsalela ye-peanut noodles
• Isidlo sangokuhlwa: I-tempeh etshayayo kunye nemifuno eyosiweyo kunye ne-risotto yemifuno yemifuno

uLwesihlanu

• Isidlo sakusasa: Ukuqunjelwa kweqanda-kunye nemifuno kunye nesiqhamo esitsha
• Isidlo sasemini: imbotyi emhlophe, i-kale, kunye nesuphu yetumato ene-toast epheleleyo
• Isidlo sangokuhlwa: Iikholifulawa kunye ne-chickpea tacos kunye ne-cilantro-lime cashew cream sauce

Isicwangciso sesampulu sokutya sibonisa ezinye zezinto ezisempilweni kunye nezitya ezinokutya onokuzonwabela kwisidlo se-ovo-imifuno esirhangqwe kakuhle.

Umgca wezantsi

Ukutya kwemifuno ye-ovo luhlobo lokutya inyama okungabandakanyi zonke iimveliso zezilwanyana ngaphandle kwamaqanda.

Ngethuba nje kucwangciswe kakuhle, le ndlela yokutya inokubonelela ngazo zonke izondlo ezifunwa ngumzimba wakho kwaye inokubonelela ngezibonelelo ezahlukeneyo, kubandakanya ukunciphisa umngcipheko wesifo sentliziyo kunye neswekile.

Ukuba ucwangcisa ukutshintshela kwindlela yokutya yemifuno ye-ovo, qiniseka ukubandakanya iintlobo ngeentlobo zeenkozo, iimbotyi, amandongomane, iimbewu, imifuno, kunye neziqhamo ukuqinisekisa ukuba ufumana okona kutya kwakho.