Kudya mbishi (chikafu mbishi) kwave kuripo kubva muzana ramakore rechi XNUMX, asi kwakawana mukurumbira mumakore achangopfuura. Varapi vayo vanotenda kuti kunyanya kudya chikafu chisina kubikwa kwakanakira hutano hwevanhu uye kune mabhenefiti akawanda, kusanganisira kuonda uye hutano huri nani.
Nekudaro, nyanzvi dzezvehutano dzinoyambira kuti kudya chikafu chisina kubikwa kunogona kuve nemhedzisiro yehutano.
Ungazviita sei?
Chikafu chekudya mbishi chikafu chakabikwa, mbishi veganism kana mbishi veganism, ine kazhinji kana yakazara yezvikafu zvakabikwa uye zvisina kugadzirwa.
Chikafu chinonzi chimbishi kana chisati chambodziiswa pamusoro pe40 kusvika 48°C. Hachifanirewo kunatswa, kucheneswa, kurapwa nemishonga yezvipembenene, kana kugadzirwa neimwe nzira. Pane kudaro, kudya kunobvumira dzimwe nzira dzinoverengeka dzekugadzirira, kusanganisira juicing, smoothies, dehydrated, soaking, uye kumera.
Kufanana neveganism, chikafu chekudya chakasvibirira kazhinji is plant based uye inosanganisira kunyanya michero, miriwo, nzungu uye mhodzi. Kunyange zvazvo kudya kwakawanda kwekudya kwakasvibirira kwakagadzirwa nezvirimwa, vamwe vanhu vanodyawo mazai crudes uye zvigadzirwa dairy. Zvishoma kazhinji, zvinogona kusanganisirawo hove y nyama mbishi.
Zvakare, kutora ma supplements pane mbishi chikafu chikafu kunowanzo kuodzwa mwoyo. Vatsigiri vanowanzotaura kuti kudya kunokupa zvose zvinovaka muviri zvaunoda. Vatsigiri vanotenda zvakare kuti kubika chikafu kunokanganisa hutano hwevanhu nekuti kunoparadza maenzayimu echikafu, kunoderedza kudya kwacho, uye kuderedza "simba rehupenyu" ravanotenda kuti riripo mune zvese zvakabikwa kana "kurarama" chikafu.
Vanhu vanotevera chikafu chekudya chakasvibirira kune zvikomborero zvavanotenda kuti zvinazvo, zvinosanganisira kurasikirwa nehuremu, kuvandudzwa kwesimba, kuwedzera simba, kuvandudzwa kwechirwere chisingaperi, kuvandudzwa kwehutano hwose, uye kuderedzwa Impact pane zvakatipoteredza.
Chii chinodyiwa?
Kuti titeedzere chikafu chekudya chisina kubikwa, tichava nechokwadi chekuti chikamu che75% chekudya chatinodya chakabikwa. Zvikafu zvakawanda zvechikafu zvinonyanya kuve nemichero, miriwo, nzungu, uye mhodzi. Zviyo nenyemba zvinowanzobvumidzwawo, asi kazhinji zvinofanirwa kunyikwa kana kumera usati wadya.
Zvibvumirano zvinobvumidzwa
- michero yose mitsva
- muriwo mbishi wose
- Mbeu mbishi
- Zviyo zvimbishi, zvakamera kana zvakatota nenyemba
- Nuts
- Nzungu dzinokakama
- Raw Nut Butters
- Cold-pressed olive uye kokonati mafuta
- Zvokudya zvakaviriswa se kimchi uye sauerkraut
- Gungwa
- Coles
- Mazai mbishi kana mukaka
- Nyama mbishi kana hove
Kunyange zvazvo zvikafu zvakabikwa zvisingabvumirwi, vamwe vanodya zvakasvibirira vanopoteredza ichi chigadziro kuburikidza nekushandisa nzira dzakadai sokunyura, kumera, kuderedza mvura, kuvirisa, juicing, uye kusanganisa kuwedzera zvakasiyana-siyana paurongwa hwavo hwekudya. Kushandiswa kwe a blender kumhanya kwakanyanya kwemaminetsi akati wandei kunogona kuwedzera tembiricha yezvikafu zvakaita segazpacho uye muto mbishi usingadarike 48ºC. The dehydration yemichero nemiriwo ine mhedzisiro yakafanana, zvichiita kuti ive nzira yekubika yekugadzira chikafu chakadai se "burgers" uye "pizzas" kubva mumiriwo mbishi.
ari mukaka Iyo isarudzo huru yekudya kwekudya kwekudya kwekudya kwekudya mbishi, sezvo ivo vakazara nemichero, nzungu, mhodzi, uye nut butter. Tinogona kuisanganisa nekushandura zvigadzirwa mumashaki. The salads uye mbiya ndiwo chaiwo mabikirwo ekudya kwemasikati uye kwemanheru. Iyo inzira yakanaka yekubatanidza mapoka ezvikafu akawanda: miriwo, zviyo, nyemba, uye masosi emafuta ane hutano senge avocado, nut-based dressings, uye mafuta omuorivhi.
Chikafu chekudya chakasvibirira chiri nyore kana iwe ukashandisa chikafu chisina kubikwa mune yavo yese, mbishi fomu. Zvokudya zvakagadziriswa zvinogona kubviswa mune zvimwe zvakasiyana-siyana zvekudya zvakasvibirira zvekudya, asi kana zvikabvumirwa, iwe uchada kunyatsoteerera kune zvinyorwa zvechigadzirwa. Zvokudya zvemumagaba hazvisi zvakare mbishi.
Zvikafu zvekudzivirira
- Zvibereko, miriwo, nyama uye zviyo zvakabikwa
- zvakabikwa zvokudya
- Nzungu uye mbeu yakakangwa
- mafuta akacheneswa
- Tafura yemunyu
- Shuga dzakanatswa uye hupfu
- Pasteurized juices uye dairy
- Café y té
- Doro
- Pasita
- Makeke
- Chips
- Zvimwe zvikafu zvakagadzikiswa uye snacks
Raw vs Yakabikwa Chikafu
Vanodya mbishi vanotenda kuti kudya kwakawanda kana zvese zvikafu zvakabikwa kwakanakira hutano hwevanhu. Nekudaro, sezvakawanda zvezvakakosha zvinotendwa kumashure kwechikafu chikafu chakabikwa, pfungwa iyi haitsigirwe nesainzi. Muchokwadi, tsvagiridzo inoratidza kuti zvese zvakabikwa uye zvakabikwa zvikafu zvine hutano.
Chimwe chezvikonzero chikuru chikafu chekudya chakasvibirira chinotadzisa kubika imhaka yekutenda kuti kubika kunoparadza ma enzymes echikafu. Vatsigiri vekudya vanotenda kuti maenzayimu aya akakosha kune hutano hwevanhu uye kugaya.
Kupisa kwakanyanya kunoita kuti ma enzymes mazhinji aite denature, kureva, kuputsa kana kushandura chimiro. Nekudaro, ma enzymes mazhinji anodzorwa munzvimbo ine acidic yemudumbu zvakadaro. Muchokwadi, muviri unotogadzirawo ma enzymes ekufambisa maitiro emakemikari, kusanganisira kugaya uye kugadzira simba.
Imwe dzidziso yakakosha kumashure kwekudya kwakabikwa chikafu ndiko kubika zvinoparadza zvinovaka muviri chekudya. Kutaura zvazviri, kubika kunogona kuderedza zvimwe zvinovaka muviri muzvokudya, kunyanya zvinonyungudika mumvura zvakaita sevhitamini C uye B. Zvisinei, kubika kunowedzera kuwanikwa kwezvimwe zvinovaka muviri uye antioxidants, zvakadai selycopene uye beta-carotene.
kubika futi inobatsira kusashanda kana kuparadza mamwe makomisheni anokuvadza muchikafu. Semuenzaniso, kubika zviyo uye nyemba kunoderedza lectins uye phytic acid. Muzvizhinji, izvi zvinogona kudzivirira muviri kubva pakutora zvicherwa. Uyezve, kubika kunourayawo mabhakitiriya anokuvadza.
Nokuda kwezvikonzero izvi, zvakakosha kudya zvakasiyana-siyana zvekudya zvakabikwa uye zvakabikwa.
Kubatsirwa
Kudya mbishi kune zvimwe zvakanaka. Zvikurukuru, yakakwirira kwazvo mumichero nemiriwo mitsva. Inosanganisirawo zvimwe zvekudya zvakapfuma mune zvinovaka muviri uye fiber. Kutenda kwayo, inoganhurira kudyiwa kwezvokudya zvinozivikanwa kuti zvinoparira utano husina kutsarukana kana zvikadyiwa zvakanyanyisa, zvakadai sezvokudya zvisina kufanira zvakagadzikiswa uye shuga yakawedzerwa.
Uyezve, chikafu chekudya chakasvibirira chinoda kuvimbisa kuora muviri nokuti ine macalorie mashoma. Kana mumwe munhu akachinja kubva pakudya kwakabikwa zvakanyanya kuenda kune yakabikwa chikafu, macalorie avo ekudya anogona kudonha zvakanyanya. Uyezve, zvidzidzo zvakagara zvichiona kuti chikafu chekudya chakasvibirira chinosanganiswa nekuve mafuta mashoma emuviri.
Ngozi
Vamwe vanhu vangave vasingakwanisi kudya chikafu chakabikwa chakakwana kuti vasangane nezvinodiwa zvavo zvezuva nezuva caloric. Izvi zvinokonzerwa nekuti michero nemiriwo, nepo zvine hutano, hazvipi macalorie akakwana kana mapuroteni kuti aite huwandu hwekudya.
Pamusoro pezvo, kubika kunowedzera kugayiwa kwechikafu, zvichiita kuti zvive nyore kuti muviri uwane macalorie uye zvinovaka muviri kubva mazviri. Mune zvimwe zviitiko, muviri unowana macalorie mashoma kubva muchikafu kana chiri mbishi. Kubika kunowedzerawo huwandu hwezvimwe zvinovaka muviri uye antioxidants izvo muviri unotora.
Pakupedzisira, kudya mbishi kunowanzova chikafu chisina kuenzana nekuti dzinofanirwa kuumbwa zvakanyanya nemafuta kana michero kugutsa zvinodikanwa zvecalorie. Izvi zvinoreva kuti kudya mbishi kunogona kushaikwa kwete chete mumakoriyori, asiwo mune mamwe mavhitamini, zvicherwa uye mapuroteni.
Imwe ongororo yakawana kuti vanhu vakatevera chikafu chakabikwa kwenguva yakareba vaive ne kuwedzera kwengozi yekukukurwa kwemazino. Mukuwedzera, 70% yevakadzi vakatevera kudya vakawana kusagadzikana mukufamba kwako kumwedzi. Uye vanoda kusvika chikamu chimwe muzvitatu chevakadzi vakagadzira amenorrhea, zvichireva kuti vakarega kuenda kumwedzi, izvo zvinogona kunge zviri mhedzisiro yekuderera kwehuremu hwemuviri.
Kwakachengeteka here?
Munguva pfupi, chikafu chekudya chakasvibirira hachigone kuunza chero matambudziko makuru ehutano. Nekudaro, iwe unogona kukudziridza matambudziko kana iwe ukatevera kudya kwenguva refu.
Chikafu chakanyanya kubikwa chinoita kuti zviome kuwana macalorie akakwana, mapuroteni, uye mamwe mavhitamini nemamineral. Vamwe vanhu vangasakwanisa kuwana macalorie akakwana kubva mukudya uku. Uchapupu hunoratidzawo kuti iyo yakakwirira chikamu chezvokudya zvakasvibirira muzvokudya, inowedzera njodzi yemigumisiro yakaipa.
Kunze kwekunge tatora ma supplements, tinogona kuita matambudziko nekuda kwekusakwana chikafu nekufamba kwenguva sezvo matura emuviri emavhitamini nemamineral ari kupera. Vitamin B12 uye vhitamini D zvinonyanya kunetsa kuwana mune mbishi vegan kudya.
Nekudaro, kunyangwe zvinovaka muviri hazvigone kugadzirisa kushomeka kwemacalorie uye mapuroteni mukudya. Zvakare, njodzi yekusangana nechirwere chekudya inowedzera kana uchidya chikafu chisina kubikwa. Izvi ndezvechokwadi kunyanya kana mukaka mbishi, mazai, kana nyama zviri chikamu chekudya. Vanamazvikokota vezvokudya zvinovaka muviri vanogara vachikurudzira kuti vanhu vazvidye chete kana zvanyatsoibva kana kuti pasteurized.
Pakupedzisira, chikafu chekudya chakasvibirira chinogona kuva chakaoma kuchengetedza nekuda kwezvikonzero zvakawanda. Sarudzo dzechikafu ishoma uye kudzivirira chikafu chakabikwa kunoita kuti zviome kuenda kunodya kana kudya neshamwari. Kudzivisa chikafu chakabikwa kunorevawo kuti nzira dzekugadzirira chikafu dzakashomeka, saka chikafu chekudya chisina kubikwa chinogona kufinha. Vanhu vazhinji vanozvionawo zvisingadi kudya chikafu chinotonhora chete.
Chekupedzisira, zvinogona kudhura kutenga zvakawanda zvinyoro organic zvigadzirwa, tisingataure nguva inotora kuronga nekugadzirira.
Semuenzaniso menyu
Chikafu chekudya chisina kubikwa chinotevera nzira yekudya inorambidza. Kunyangwe isiri menyu yakagadzirwa nenyanzvi, kana yakatarisana nemhando dzese dzevanhu, tinopa muenzaniso kuti uwane pfungwa yezvipimo zvechikafu chikafu mbishi:
- Zuva 1: Green smoothie; Greek saladi; lettuce tacos ne "sour cream" yakavakirwa pacashew nuts.
- Zuva rechipiri: Muto wegirini, maarmond, orenji; mung bean saladi; dehydrated muriwo patties akaputirwa lettuce.
- Zuva rechitatu: Chibereko chine sirasi yedati uye mhodzi dzehemp; ndiro yemiriwo ine cashew-based onion sauce; yakamera quinoa nemiriwo.
- Zuva rechina: Muesli, blueberries, almond butter; tsvuku tsvuku uye tomato gazpacho; raw pad thai.
- Zuva rechishanu: Strawberry Banana Chia Pudding; cucumber yemiriwo mipumburu; mushroom pizza.
- Zuva rechitanhatu: Berry smoothie; tireyi yemiriwo uye hummus; koliflower mupunga pasina frying.
- Zuva rechinomwe: Nice banana cream; “sushi” mbishi (isina mupunga); zucchini noodles ane cashew alfredo muto.