Ovolactovegetarianism: yintoni kunye nezibonelelo zayo

Umxholo

• Izibonelelo eziphambili
• Umzekelo wemenyu yokutya ye-ovolactovegetarian
• Iiresiphi zeovolactovegetarians
• 1. Iibhola zenyama yesoy
• 2. Iresiphi yamazambane egalelwe mushroom

Ukutya kwe-ovolactovegetarian luhlobo lokutya kwemifuno apho, ukongeza kwimifuno yokutya, kuvunyelwe ukutya amaqanda kunye nobisi kunye nezinye izinto, njengokutya kwemvelaphi yezilwanyana. Ngale ndlela, iintlanzi, inyama kunye neemveliso zenyama azifakwanga kwizidlo, njengalo naluphi na olunye uhlobo lokutya inyama.

Xa oku kutya kudityaniswe kukutya okunempilo, kunokubonelela ngezibonelelo ezininzi zempilo, ezinegalelo kuthintelo lwesifo sentliziyo. Ngokubanzi, le ndlela yokutya yamkelwe ngabantu abafuna ukunciphisa ukusetyenziswa kokutya okuvela kwizilwanyana ngezizathu zokusingqongileyo kunye / okanye ezempilo, kubalulekile ukubonisana nesazi sezondlo, ukulungiselela isicwangciso esinezakha-mzimba esenzelwe umntu ngamnye ukunqanda ukusilela kwezinye izondlo.

Izibonelelo eziphambili

Ukufakwa kokutya kwe-ovolactovegetarian kunokuzisa izibonelelo zempilo, ezinje:

• Nceda ukukhusela isifo sentliziyo, ukusukela ukwanda kokutya kweziqhamo kunye nemifuno kunye nenyama yokuba akukho nyama ityiwayo, kunceda ukunciphisa i-cholesterol kunye nokuthintela ukwenziwa kwamacwecwe amanqatha kwimithambo, kunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo kunye nemivumbo;
• Ukunciphisa umngcipheko wohlobo lwe-2 yeswekile, okoko ukusetyenziswa kokutya okusempilweni, njengokutya okuziinkozo, iziqhamo, imifuno kunye namandongomane kuyanda, oku kutya kutyebile kwifayibha enceda ukulawula iswekile yegazi;
• Thintela umhlaza, oko kukuthi ibele, iprostate, imibala eyahlukeneyo kunye nesisu, njengoko iluhlobo lokutya olutyebileyo kwii-antioxidants, iivithamini, iiminerali, kunye nefayibha, ukongeza kwezinye izakha mzimba ezineempawu zokulwa umhlaza;
• Thanda ukunciphisa umzimba, ngenxa yokwehla kokutya kokutya kwezilwanyana, njengoko ukutya okutyiwa zii-ovolactovegetarians kunceda ukwandisa imvakalelo yokuhlutha kwaye ezinye izifundo zifumene ukuncipha okukhulu kwi-BMI kubantu abalandela olu hlobo lokutya;
• Nciphisa uxinzelelo lwegazi, kuba izifundo zibonisa ukuba ukusetyenziswa kwenyama ephezulu kunxulunyaniswa noxinzelelo lwegazi. Ukongeza, olu hlobo lokutya kwemifuno lutyebile kwi-fiber kunye ne-potassium, enceda ukulawula uxinzelelo lwegazi xa isetyenziswa rhoqo.

Nangona kunjalo, kubalulekile ukuba umntu azi ukuba, nakwindlela yokutya ye-ovolactovegetarian, ukutyiwa okugqithisileyo kokutya okugqityiweyo, iilekese kunye namafutha, afana neekeyiki, ukutya okuqhotsiweyo kunye nokunye ukutya okwenziweyo, kufuneka kuthintelwe ukuze kunikezelwe zonke izibonelelo ezichaziweyo ngentla., ngaphandle kokonakalisa impilo.

Umzekelo wemenyu yokutya ye-ovolactovegetarian

Kwimenyu yokutya kwe-ovolactovegetarian, konke ukutya okuvela kwimifuno kuyavunyelwa, njengokutya okuziinkozo, ibran, iiflakes, iimbotyi, amandongomane, imifuno kunye neziqhamo, kunye nokutya okunamaqanda, ubisi kunye nezinye izinto, njengoko kubonisiwe kule theyibhile ilandelayo:

Ixabiso elibandakanyiweyo kwimenyu liyahluka ngokobudala, isini, ukusebenza komzimba kunye nezifo ezinxulumene noko, ke eyona nto ifanelekileyo kukufuna isondlo malunga novavanyo olupheleleyo kunye nokulungiselela isicwangciso sesondlo esifanelekileyo kwiimfuno zomntu ngamnye.

Ukongeza, ukongezwa kwesondlo kwezinye ii-micronutrients, ezinje ngentsimbi kunye nevithamini B12, kunokuba yimfuneko. Ngesi sizathu, kubalulekile ukuba udibane nengcali yezondlo ukuze ikwazi ukulungiselela isicwangciso sokutya esifanelekileyo esivumelaniswe neemfuno zomntu, ukunqanda ukusilela kwesondlo. Jonga uluhlu lokutya okunotye ngentsimbi yemvelaphi yezityalo.

Iiresiphi zeovolactovegetarians

1. Iibhola zenyama yesoy

Izithako:

• Iipuniwe ezi-4 zezonka ezisikiweyo;
• 1/2 icephe yomgubo wengqolowa;
• Iikomityi ezi-1 zeprotheni yesoya;
• 1/2 ilitha yamanzi ashushu;
• Ijusi ye-1/2 lemon;
• 1 iqanda elibethiweyo;
• I-1/2 i-anyanisi egayiweyo;
• ICoriander, iparsley, ityuwa, ipepile kunye nebasil ukungcamla.

Imo yokulungiselela:

Hlanganisa iprotheni yesoya emanzini afudumeleyo kunye nejusi yelamuni kwaye mayime imizuzu engama-30. Beka lo mxube kwisihlunu uze ukhame kakuhle de onke amanzi asuswe. Emva koko xuba zonke izinto, uxove kakuhle.

Beka inhlama kwi-blender okanye kwiprosesa yokwenza izithako zifane, ukwenza iibhola kubungakanani obufunayo, ngoncedo lomgubo wengqolowa ukunqanda ukunamathela ezandleni. Pheka iibhola zenyama ehovini okanye kwitumato isosi malunga nemizuzu engama-40.

2. Iresiphi yamazambane egalelwe mushroom

Izithako:

• Iigrama ezingama-700 zeetapile;
• Iigrama ezingama-300 zamakhowa adityanisiweyo;
• Iipuniwe ezi-4 zomgubo wengqolowa;
• 1 i-clove yegalikhi egayiweyo;
• Oyile;
• Iparsley etyheliweyo
• Imvuthuluka yesonka;
• Ityuwa ukunambitha;
• Amaqanda ama-2.

Imo yokulungiselela:

Pheka iitapile uze uzixovule ngokungathi uza kwenza i-puree, kwaye ugcine kwisitya. Yenza i-sautee ngegalikhi kunye neoyile yomnquma kwaye emva koko wongeze amakhowa kwaye upheke okomzuzwana, ngaphezulu kobushushu obuphezulu, uxhokonxa amaxesha ngamaxesha de zithambe. Ngaphambi kokucima ubushushu, yongeza iparsley eninzi kwaye ulungelelanise ityuwa.

Yongeza iqanda kunye nomgubo wengqolowa uze udibanise kakuhle de ufumane inhlama efanayo. Yahlula lo mxube ube ngamacandelo amancinci kunye nemilo ekwimo yeetapile, ubeke icephe eli-1 lamakhowa asuswe embindini. Khawulezisa udlulise iitapile kwiizonka kunye nendawo epanini oyile. Beka kwihovini ephakathi, ulungele kwangaphambili malunga nemizuzu engama-20 okanye kude kube nsundu ngegolide.

Bukela le vidiyo ilandelayo kwaye ufunde ukuba ngumlimi ofanelekileyo kwaye ziziphi izibonelelo: