Ukutya okukrwada (ukutya okukrwada) kuye kwabakho ukususela ngenkulungwane ye-XNUMX, kodwa kuye kwaduma kakhulu kwiminyaka yakutshanje. Iingcali zayo zikholelwa ukuba ukutya okuninzi okuluhlaza kulungele impilo yabantu kwaye kunezibonelelo ezininzi, kubandakanya ukwehla kobunzima kunye nempilo engcono.
Nangona kunjalo, iingcali zempilo zilumkisa ukuba ukutya ukutya okuluhlaza kunokuba nemiphumo emibi yempilo.
Kwenziwa njani?
Ukutya kokutya okukrwada ukutya okuluhlaza, i-veganism eluhlaza okanye i-veganism ekrwada, ibandakanya ubukhulu becala okanye ngokupheleleyo kukutya okukrwada nokungalungiswanga.
Ukutya kuthathwa ngokuba kukrwada ukuba akuzange kutshiswe ngaphezu kwama-40 ukuya kuma-48°C. Akufunekanga ukuba icocwe, icocwe, inyangwe ngamayeza okubulala izitshabalalisi, okanye isekwe ngayo nayiphi na enye indlela. Endaweni yoko, ukutya kuvumela iindlela ezininzi zokulungiselela ezinye, kubandakanya ijusi, i-smoothies, ukuphelelwa ngamanzi emzimbeni, ukuntywila kunye nokuhluma.
Njenge-veganism, ukutya okukrwada kokutya ngokubanzi isekelwe kwisityalo kwaye iqulethe ubukhulu becala iziqhamo, imifuno, amandongomane kunye nembewu. Nangona ukutya okukrwada okuninzi kusekelwe kwizityalo, abanye abantu bayatya maqanda crudes kunye neemveliso zobisi. Ngaphantsi kwesiqhelo, banokubandakanya intlanzi y inyama ekrwada.
Kwakhona, ukuthatha izongezo kwisondlo sokutya okukrwada ngokuqhelekileyo akukhuthazwa. Abaxhasi badla ngokubanga ukuba ukutya kuya kukunika zonke izondlo ozifunayo. Abaxhasi bakholelwa ukuba ukupheka ukutya kuyingozi kwimpilo yabantu kuba kutshabalalisa i-enzymes yendalo ekutyeni, kunciphisa umxholo wezondlo, kwaye kunciphisa "amandla obomi" abakholelwa ukuba kukho konke ukutya okukrwada okanye "okuphilayo".
Abantu balandela ukutya okukrwada kokutya ngenxa yeenzuzo abakholelwa ukuba banazo, kubandakanywa ukulahleka kwesisindo, ukuphuculwa kwamandla, ukwandisa amandla, ukuphuculwa kwezifo ezingapheliyo, ukuphucula impilo yonke, kunye nokunciphisa iMpembelelo kwindalo.
Kutyiwa ntoni?
Ukulandela ukutya okukrwada, siya kuqinisekisa ukuba ubuncinci i-75% yokutya esikutyayo kukrwada. Ukutya okuninzi kokutya okukrwada kubandakanya iziqhamo, imifuno, amandongomane kunye nembewu. Iinkozo kunye nemifuno nazo zivumelekile, kodwa ngokubanzi kufuneka zifakwe emanzini okanye zihlume ngaphambi kokutya.
Ukutya okuvunyelweyo
- zonke iziqhamo ezitsha
- yonke imifuno ekrwada
- Imbewu eluhlaza
- Iisiriyeli ezikrwada, ezihlumayo okanye ezimanzisiweyo kunye neembotyi
- Amantongomane
- Amasi obisi
- Iibhotolo zeNuthi ekrwada
- Ioli yomnquma ecinezelekileyo kunye ne-coconut oil
- Ukutya okubilisiweyo okufana nekimchi kunye nesauerkraut
- Ingca yolwandle
- Coles
- Amaqanda akrwada okanye ubisi
- Inyama okanye intlanzi eluhlaza
Nangona ukutya okuphekiweyo akuvumelekanga, abanye abantu abatya ukutya okuluhlaza bajikeleza lo mda ngokusebenzisa iindlela ezifana nokucwina, ukuhluma, ukuhlambalaza, ukuvumba, i-juicing, kunye nokudibanisa ukongeza iindidi kwisicwangciso sabo sokutya. Ukusetyenziswa kwe-a i-blender isantya esiphezulu kangangemizuzu emininzi sinokonyusa ubushushu bokutya okunje ngegazpacho kunye nesuphu ekrwada ngaphandle kokugqitha kuma-48ºC. I ukuphelelwa ngamanzi emzimbeni yeziqhamo kunye nemifuno inefuthe elifanayo, okwenza kube yindlela yokubhekisela ekulungiseleleni ukutya okufana ne "burgers" kunye ne "pizzas" kwimifuno ekrwada.
Los iinyosi zobisi Lukhetho olukhulu lwakusasa ekutyeni kokutya okukrwada, njengoko kugcwele iziqhamo, amandongomane, imbewu, kunye nebhotolo ye nut. Sinokuyixuba ngokutshintsha izithako kwi-shakes. I i saladi kunye nezitya ezisisiseko zokupheka isidlo sasemini kunye nesidlo sangokuhlwa. Ziyeyona ndlela ilungileyo yokubandakanya amaqela okutya amaninzi: imifuno, iinkozo, i-legumes, kunye nemithombo yamafutha anempilo njenge-avocado, i-nut-based dressings, kunye neoli yeoli.
Ukutya kokutya okukrwada kulula xa usebenzisa ukutya okungalungiswanga kuyo yonke, ifom eluhlaza. Ukutya okucutshungulwayo kunokupheliswa kwezinye iinguqu zokutya okuluhlaza, kodwa ukuba zivunyelwe, kuya kufuneka uhlawule ingqalelo kwiilebhile zemveliso. Ukutya okunkonkxiweyo nako akukrwada.
Ukutya okumele kukuphephe
- Iziqhamo, imifuno, inyama kunye neecereal eziphekiweyo
- ukutya okubhakiweyo
- Amandongomane kunye nembewu ethosiweyo
- iioli ezisulungekileyo
- Itafile yetyuwa
- Iswekile ecocekileyo kunye nomgubo
- Iijusi zePasteurized kunye nobisi
- Café y té
- Utywala
- IPasta
- Iikeyiki
- Iichips
- Okunye ukutya okucutshungulweyo kunye namashwamshwam
Ukutya okukrwada vs okuphekiweyo
Abatya ukutya okukrwada bakholelwa ukuba ukutya okuninzi okanye konke ukutya okukrwada kuyilungele impilo yabantu. Nangona kunjalo, njengeenkolelo ezininzi ezisisiseko emva kokutya okukrwada kokutya, lo mbono awuxhaswa yisayensi. Enyanisweni, uphando lubonisa ukuba ukutya okuphekiweyo kunye nokutya okukrwada kuneenzuzo zempilo.
Esinye sezizathu eziphambili zokuthi ukutya okukrwada kukutyhafise ukupheka kungenxa yenkolelo yokuba ukupheka kutshabalalisa i-enzymes yendalo ekutyeni. Abaxhasi bokutya bakholelwa ukuba ezi enzyme zibalulekile kwimpilo yabantu kunye nokwetyisa.
Amaqondo obushushu aphezulu abangela ukuba uninzi lwee-enzymes zijike, oko kukuthi, ukuphuka okanye ukutshintsha imilo. Nangona kunjalo, ii-enzymes ezininzi zifakwe kwi-acidic yesisu. Enyanisweni, umzimba sele uvelisa i-enzymes yawo ukuququzelela iinkqubo zemichiza, kuquka ukugaya kunye nokuveliswa kwamandla.
Enye inkolelo engundoqo emva kokutya ukutya okukrwada kukuba ukupheka utshabalalisa umxholo wezondlo lokutya. Enyanisweni, ukupheka kunokunciphisa izondlo ezithile ekutyeni, ngakumbi ezo zinyibilikayo emanzini ezifana ne-vitamin C kunye ne-vitamin B. Nangona kunjalo, ukupheka ngokwenene kwandisa ukufumaneka kwezinye izondlo kunye ne-antioxidants, njenge-lycopene kunye ne-beta-carotene.
ukupheka kwakhona inceda ukuqalisa okanye ukutshabalalisa ezinye iikhompawundi eziyingozi ekutyeni. Ngokomzekelo, ukutya okuziinkozo kunye nemifuno kunciphisa i-lectins kunye ne-phytic acid. Ngomlinganiselo omkhulu, ezi zinokuthintela umzimba ekufunxeni iiminerali. Ukongezelela, ukupheka kubulala iintsholongwane eziyingozi.
Ngezi zizathu, kubalulekile ukutya ukutya okwahlukeneyo okukrwada nokuphekiweyo.
Inzuzo
Ukutya okuluhlaza kunamanqaku athile afanelekileyo. Ikakhulu, iphezulu kakhulu kwiziqhamo kunye nemifuno emitsha. Ikwabandakanya okunye ukutya okutyebileyo kwizondlo kunye nefiber. Ityala layo, inciphisa ukutyiwa kokutya okwaziwa ngokuba negalelo kwimpilo enkenenkene ukuba kutyiwe ngokugqithisileyo, njengokutya okungenamsoco okugayiweyo kunye neswekile eyongeziweyo.
Ngapha koko, ukutya okukrwada kuphantse kuqinisekise ukunciphisa umzimba kuba iphantsi kweekhalori. Xa umntu etshintshela ekutyeni okuphekiweyo ukuya kukutya okukrwada, ukutya kwabo kwekhalori kunokwenzeka ukuba kwehle kakhulu. Ukongeza, izifundo ziye zafumanisa ukuba ukutya okukrwada kunxulumene nokuba nakho amafutha omzimba amancinci.
Mngcipheko
Abanye abantu basenokungakwazi ukutya ukutya okukrwada okwaneleyo ukuhlangabezana neemfuno zabo zekhalori zemihla ngemihla. Oku kungenxa yokuba iziqhamo kunye nemifuno, ngelixa zisempilweni, aziboneleli ngeekhalori ezaneleyo okanye iiprotheyini ukwenza uninzi lokutya.
Ukongeza, ukupheka kwandisa ukucola kokutya, okwenza kube lula ukuba umzimba ufumane iikhalori kunye nezondlo kuwo. Kwezinye iimeko, umzimba ufumana iikhalori ezimbalwa kakhulu ekutyeni ukuba kukrwada. Ukupheka kwakhona kwandisa inani lezondlo ezithile kunye ne-antioxidants ezifunxa umzimba.
Ekugqibeleni, ukutya okukrwada kuthande ukuba njalo ukungalungelelani kwesondlo kuba kufuneka ziqulunqwe ikakhulu ngamafutha okanye iziqhamo ukwanelisa iimfuno zekhalori. Oku kuthetha ukuba ukutya okukrwada kunokunqongophala kungekuphela nje kwiikhalori, kodwa nakwezinye iivithamini, iiminerali kunye neprotheni.
Olunye uphononongo lwafumanisa ukuba abantu abalandela ukutya okukrwada ixesha elide babene- ukwanda komngcipheko wokhukuliseko lwamazinyo. Ukongeza, i-70% yabasetyhini abalandela ukutya banamava izitenxo kumjikelo wakho wokuya exesheni. Kwaye phantse isinye kwisithathu sabasetyhini baba ne-amenorrhea, okuthetha ukuba bayeka ukuya exesheni, okunokuba sisiphumo sobunzima bomzimba obuphantsi.
Ngaba ikhuselekile?
Ngexesha elifutshane, ukutya okuluhlaza akunakwenzeka ukuba kubangele naziphi na iingxaki zempilo ezinkulu. Nangona kunjalo, unokuhlakulela iingxaki ukuba ulandela ukutya ixesha elide.
Ukutya okuninzi okukrwada kwenza kube nzima ukufumana iikhalori ezaneleyo, iprotein, kunye neevithamini ezithile kunye neeminerali. Abanye abantu basenokungakwazi ukufumana iikhalori ezaneleyo kolu kutya. Ubungqina bubonisa kwakhona ukuba umlinganiselo ophezulu wokutya okukrwada ekutyeni, umngcipheko omkhulu wemiphumo emibi.
Ngaphandle kokuba sithatha izongezelelo, sinokuba neengxaki ngenxa yezondlo ezingonelanga ekuhambeni kwexesha njengoko izitora zomzimba zeevithamini kunye neeminerali ziphela. I-Vitamin B12 kunye ne-vitamin D kunzima kakhulu ukufumana kwi-vegan yokutya ekrwada.
Nangona kunjalo, nezongezo zesondlo azikwazi ukwenza ukungabikho kweekhalori kunye neprotheni ekutyeni. Kwakhona, umngcipheko wokuvezwa kwisifo sokutya uyanda xa utya ukutya okukrwada. Oku kuyinyaniso ngakumbi ukuba ubisi, amaqanda, okanye inyama ekrwada ziyinxalenye yokutya. Iingcali zezondlo zihlala zincoma ukuba abantu bazitye kuphela xa ziphekwe ngokupheleleyo okanye zifakwe kwi-pasteurized.
Ekugqibeleni, ukutya okuluhlaza kunokuba nzima ukugcina ngenxa yezizathu ezininzi. Ukhetho lokutya lunqongophele kakhulu kwaye ukuphepha ukutya okuphekiweyo kwenza kube nzima ukuphuma ukuya kutya okanye ukutya kunye nabahlobo. Ukuphepha ukutya okuphekiweyo kuthetha ukuba iindlela zokulungiselela ukutya zinqongophele kakhulu, ngoko ke ukutya okukrwada kunokukruqula. Abantu abaninzi bakwafumanisa kunganqweneleki ukutya ukutya okubandayo kuphela.
Okokugqibela, kunokubiza kakhulu ukuthenga imveliso yendalo eninzi kangaka, singasathethi ke ngexesha elithathwayo ukucwangcisa nokulungiselela.
Umzekelo wemenyu
Ukutya kokutya okukrwada kulandela indlela yokutya enemiqathango. Nangona ingeyiyo imenyu eyilwe yingcali, kwaye ingagxininisi kuzo zonke iintlobo zabantu, sinika umzekelo wokufumana umbono wokuthintelwa kokutya okukrwada:
- Usuku 1: I-smoothie eluhlaza; isaladi yamaGrike; i-lettuce tacos ene "ukhilimu omuncu" esekelwe kwi-cashew nuts.
- Usuku lwe-2: Ijusi eluhlaza, i-almonds, i-orange; isaladi yeembotyi; patties imifuno dehydrated esongelwe lettuce.
- Usuku 3: Iziqhamo ezinesiraphu yedate kunye nembewu ye-hemp; isitya semifuno kunye ne-cashew-based onion sauce; yahluma iquinoa kunye nemifuno.
- Usuku lwesi-4: I-Muesli, i-blueberries, ibhotela ye-almond; i-pepper ebomvu kunye ne-tomato gazpacho; iphedi ekrwada thai.
- Usuku lwe-5: I-Strawberry Banana Chia Pudding; imiqulu yemifuno yekhukhamba; i-mushroom pizza.
- Usuku lwe-6: I-berry smoothie; itreyi yemifuno kunye ne-hummus; irayisi yekholifulawa ngaphandle kokuqhotsa.
- Usuku lwe-7: I-banana cream cream; “isushi” ekrwada (ngaphandle kwerayisi); zucchini noodles kunye cashew alfredo sauce.