Ukudla okuluhlaza (ukudla okuluhlaza) bekukhona kusukela ngekhulu le-XNUMX, kodwa sekuthole ukuthandwa eminyakeni yamuva. Odokotela bakhona bakholelwa ukuthi ukudla ukudla okuluhlaza kulungele impilo yomuntu futhi kunezinzuzo eziningi, okuhlanganisa ukwehla kwesisindo kanye nempilo engcono.
Nokho, ochwepheshe bezempilo baxwayisa ngokuthi ukudla ukudla okuluhlaza ngokuyinhloko kungaba nemiphumela emibi empilweni.
Kwenziwe kanjani?
Ukudla okuluhlaza ukudla okuluhlaza, i-veganism eluhlaza noma i-veganism eluhlaza, iqukethe ikakhulukazi noma ngokuphelele ukudla okuluhlaza nokungacutshungulwanga.
Ukudla kuthathwa njengokuluhlaza uma kungakaze kushiswe ngaphezu kuka-40 kuya ku-48°C. Akumele futhi icolisiswe, ifakwe i-pasteurized, iphathwe ngezibulala-zinambuzane, noma icutshungulwe nganoma iyiphi enye indlela. Esikhundleni salokho, ukudla kuvumela ezinye izindlela zokulungiselela eziningana, okuhlanganisa i-juicing, ama-smoothies, ukuphelelwa amanzi emzimbeni, ukucwiliswa, nokuhluma.
Njenge-veganism, ukudla okuluhlaza ngokuvamile is plant based futhi iqukethe ikakhulukazi izithelo, imifino, amantongomane kanye nembewu. Nakuba ukudla okuningi okuluhlaza kusekelwe ezitshalweni, abanye abantu bayadla amaqanda crudes kanye nemikhiqizo ubisi. Okungavamile, zingase futhi zihlanganisa inhlanzi y inyama eluhlaza.
Futhi, ukuphuza izithasiselo ekudleni okuluhlaza ngokuvamile akukhuthazwa. Abasekeli bavame ukusho ukuthi ukudla kuzokunika zonke izakhamzimba ozidingayo. Abasekeli bakholelwa futhi ukuthi ukupheka ukudla kuyingozi empilweni yomuntu ngoba kubhubhisa ama-enzyme emvelo ekudleni, kunciphisa izakhi zako, futhi kunciphisa "amandla okuphila" abakholelwa ukuthi akhona kukho konke ukudla okuluhlaza noma "okuphilayo".
Abantu balandela ukudla okuluhlaza ukuze bathole izinzuzo abakholelwa ukuthi banazo, okuhlanganisa ukwehla kwesisindo somzimba, amandla athuthukisiwe, ukwanda kwamandla, ukuthuthukiswa kwezifo ezingelapheki, impilo yonke ethuthukisiwe, kanye noMthelela oncishisiwe emvelweni.
Kudliwani?
Ukulandela ukudla okuluhlaza, sizoqinisekisa ukuthi okungenani u-75% wokudla esikudlayo kuluhlaza. Iningi lokudla okuluhlaza lihlanganisa ngokuyinhloko izithelo, imifino, amantongomane, nembewu. Okusanhlamvu kanye nemifino ngokuvamile kuvunyelwe, kodwa ngokuvamile kufanele kucwiliswe noma kuhlume ngaphambi kokudliwa.
Ukudla okuvunyelwe
- zonke izithelo ezintsha
- yonke imifino eluhlaza
- Imbewu eluhlaza
- Okusanhlamvu okuluhlaza, okuhlumile noma okucwilisiwe kanye nemidumba
- Izithelo ezomile
- Amasi amantongomane
- Ama-Raw Nut Butters
- Amafutha omnqumo acindezelwe ngokubandayo kanye namafutha kakhukhunathi
- Ukudla okubilile njenge-kimchi ne-sauerkraut
- Amanzi asolwandle
- Coles
- Amaqanda aluhlaza noma ubisi
- Inyama noma inhlanzi eluhlaza
Nakuba ukudla okuphekiwe kungavunyelwe, abanye abadlayo abaluhlaza bazungeza lo mkhawulo ngokusebenzisa amasu afana nokucwiliswa emanzini, ukuhluma, ukukhipha amanzi emzimbeni, ukuvutshelwa, ukucwilisa ijusi, nokuhlanganisa ukuze wengeze okuhlukahlukene ohlelweni lwabo lokudla. Ukusetshenziswa kwe-a i-blender isivinini esikhulu imizuzu embalwa singakhuphula izinga lokushisa lokudla okufana ne-gazpacho nesobho eliluhlaza ngaphandle kokudlula ku-48ºC. I ukuphelelwa amandla kwamanzi yezithelo nemifino inomphumela ofanayo, okwenza kube indlela eyireferensi yokulungiselela ukudla okufana "nama-burgers" kanye "nama-pizza" avela emifino eluhlaza.
I-Los amashisi obisi Ziyinketho enhle yasekuseni ekudleni kokudla okungaphekiwe, njengoba zigcwele izithelo, amantongomane, imbewu, nebhotela lamantongomane. Singayixuba ngokushintsha izithako ekunyakazeni. I amasaladi futhi izitsha ziyizindlela zokupheka eziyisisekelo zokudla kwasemini nezakusihlwa. Ziyindlela enhle yokuhlanganisa amaqembu amaningi okudla: imifino, okusanhlamvu, okusanhlamvu, kanye nemithombo yamafutha anempilo afana nokwatapheya, ukugqoka okusekelwe kumantongomane, namafutha omnqumo.
Ukudla okuluhlaza kulula uma usebenzisa ukudla okungacutshungulwanga kuphelele, kuhlaza. Ukudla okugayiwe kungaqedwa kwezinye izinhlobo zokudla okungaphekiwe, kodwa uma kuvunyelwe, uzodinga ukunaka kakhulu amalebula omkhiqizo. Ukudla okusemathinini nakho akuluhlaza.
Ukudla okufanele sikugweme
- Izithelo, imifino, inyama kanye okusanhlamvu okuphekiwe
- ukudla okubhakiwe
- Amantongomane nembewu egazingiwe
- amafutha acwengekile
- Usawoti wethebula
- Ushukela ocolile nofulawa
- Amajusi e-pasteurized kanye nobisi
- I-Café y té
- Utshwala
- Pasta
- Amakhekhe
- Ama-Chips
- Okunye ukudla okugayiwe kanye nokudla okulula
Ukudla Okuluhlaza vs Okuphekiwe
Abadla ukudla okuluhlaza bakholelwa ukuthi ukudla okuningi noma konke ukudla okuluhlaza kuyilungele impilo yomuntu. Kodwa-ke, njengezinkolelo eziningi eziyisisekelo ngemuva kokudla okuluhlaza, lo mbono awusekelwe yisayensi. Eqinisweni, ucwaningo lubonisa ukuthi kokubili ukudla okuphekiwe nokuluhlaza kunezinzuzo zezempilo.
Esinye sezizathu eziyinhloko ukuthi ukudla okuluhlaza kungakhuthazi ukupheka kungenxa yenkolelo yokuthi ukupheka kubhubhisa ama-enzyme emvelo ekudleni. Abasekeli balokhu kudla bakholelwa ukuthi la ma-enzyme abalulekile empilweni yomuntu nokugaya ukudla.
Amazinga okushisa aphezulu abangela ukuthi ama-enzyme amaningi aguquke, okungukuthi, aphule noma ashintshe ukuma. Kodwa-ke, ama-enzyme amaningi akhishwa endaweni ene-asidi yesisu noma kunjalo. Eqinisweni, umzimba usuvele ukhiqiza ama-enzyme awo ukwenza lula izinqubo zamakhemikhali, okuhlanganisa ukugaya nokukhiqizwa kwamandla.
Enye inkolelo eyinhloko ngemuva kokudla ukudla okuluhlaza ukuthi ukupheka ibhubhisa okuqukethwe kwezakhi lokudla. Eqinisweni, ukupheka kunganciphisa imisoco ethile ekudleni, ikakhulukazi leyo encibilika emanzini njengamavithamini C no-B. Nokho, ukupheka empeleni kukhulisa ukutholakala kwezinye izakhamzimba nama-antioxidants, njenge-lycopene ne-beta-carotene.
ukupheka futhi isiza ukuvala noma ukucekela phansi ezinye izinhlanganisela eziyingozi ekudleni. Isibonelo, ukupheka okusanhlamvu kanye nemifino kunciphisa i-lectins ne-phytic acid. Ngenani elikhulu, lezi zingavimbela umzimba ekumunceni amaminerali. Ukwengeza, ukupheka kubulala amagciwane ayingozi.
Ngenxa yalezi zizathu, kubalulekile ukudla izinhlobonhlobo zokudla okuluhlaza nokuphekiwe.
Izinzuzo
Ukudla okuluhlaza kunamaphuzu amahle. Ikakhulukazi, inezithelo nemifino emisha. Iphinde ihlanganise nokunye ukudla okunothe ngezakhamzimba kanye ne-fiber. Ngokwenzuzo yayo, inciphisa ukudla okwaziwayo ukuthi kunomthelela empilweni ebuthaka uma kudliwe ngokweqile, njengokudla okungenamsoco okugayiwe kanye noshukela owengeziwe.
Ngaphezu kwalokho, ukudla okuluhlaza cishe kuqinisekisa ukulahlekelwa isisindo ngoba ine-calorie ephansi. Uma othile eshintsha ekudleni okuphekwe ngokuyinhloko aye ekudleni okungaphekiwe, ukudla kwakhe kwekhalori kungenzeka kwehle kakhulu. Ukwengeza, ucwaningo luye lwathola ngokungaguquki ukuthi ukudla okuluhlaza kuhlotshaniswa nokuba nakho amafutha omzimba amancane.
Izingozi
Abanye abantu bangase bangakwazi ukudla ukudla okuluhlaza okwanele ukuhlangabezana nezidingo zabo zansuku zonke ze-caloric. Lokhu kungenxa yokuthi izithelo nemifino, kuyilapho kunempilo, azinikezi ama-calories anele noma amaprotheni ukwenza ingxenye enkulu yokudla.
Ukwengeza, ukupheka kukhulisa ukugayeka kokudla, okwenza kube lula ngomzimba ukuthola ama-calories nezakhamzimba kukho. Kwezinye izimo, umzimba uthola ama-calories ambalwa kakhulu ekudleni uma kuluhlaza. Ukupheka futhi kwandisa inani lezakhi ezithile kanye nama-antioxidants athathwa ngumzimba.
Ekugcineni, ukudla okuluhlaza kuvame ukuba njalo ukungalingani ngokomsoco ngoba kufanele ahlanganiswe ikakhulukazi amafutha noma izithelo ukuze anelise izidingo ze-caloric. Lokhu kusho ukuthi ukudla okuluhlaza kungase kuntule hhayi kuphela ngama-kilojoule, kodwa futhi kwamanye amavithamini, amaminerali namaprotheni.
Olunye ucwaningo lwathola ukuthi abantu abalandela ukudla okuluhlaza isikhathi eside babenakho ukwanda kwengozi yokuguguleka kwamazinyo. Ngaphezu kwalokho, i-70% yabesifazane abalandela ukudla bahlangabezane nayo ukungahambi kahle komjikelezo wakho wokuya esikhathini. Futhi cishe ingxenye yesithathu yabesifazane baba ne-amenorrhea, okusho ukuthi bayekile ukuya esikhathini, okungase kube umphumela wesisindo somzimba esiphansi.
Ingabe iphephile?
Esikhathini esifushane, ukudla okuluhlaza ngeke kubangele izinkinga ezinkulu zempilo. Nokho, ungase ube nezinkinga uma ulandela ukudla isikhathi eside.
Ukudla okuluhlaza kakhulu kwenza kube nzima ukuthola ama-calories anele, amaprotheni, namavithamini namaminerali athile. Abanye abantu bangase bangakwazi ukuthola ama-calories anele kulokhu kudla. Ubufakazi buphinde bubonise ukuthi ukuphakama kwenani lokudla okuluhlaza ekudleni, ingozi enkulu yemiphumela emibi.
Ngaphandle uma sithatha izithasiselo, singaba nezinkinga ngenxa yokungondleki kahle kwemisoco ngokuhamba kwesikhathi njengoba izitolo ezigcina amavithamini namaminerali emzimbeni ziyancipha. I-Vitamin B12 kanye ne-vitamin D kunzima kakhulu ukuyithola ekudleni kwe-vegan eluhlaza.
Kodwa-ke, ngisho nezithako zokudla okunomsoco azikwazi ukuvala ukuntuleka kwama-calories namaprotheni ekudleni. Futhi, ingozi yokuchayeka ekuguleni okudlayo iyanda lapho udla ukudla okuluhlaza. Lokhu kuyiqiniso ikakhulukazi uma ubisi oluluhlaza, amaqanda, noma inyama kuyingxenye yokudla. Ongoti bokudla okunomsoco bahlale bencoma ukuthi abantu bazidle kuphela uma seziphekwe noma sezigcwele ama-pasteurized.
Okokugcina, ukudla okuluhlaza kungaba nzima ukukugcina ngenxa yezizathu eziningi. Izinketho zokudla zilinganiselwe kakhulu futhi ukugwema ukudla okuphekiwe kwenza kube nzima ukuphuma uyokudla noma ukuyodla nabangani. Ukugwema ukudla okuphekiwe kusho ukuthi izindlela zokulungiselela ukudla zilinganiselwe kakhulu, ngakho ukudla okuluhlaza kungaba yisicefe. Abantu abaningi futhi bakuthola kungathandeki ukudla ukudla okubandayo kuphela.
Okokugcina, kungase kubize ukuthenga umkhiqizo omningi kangaka wezinto eziphilayo, ingasaphathwa eyesikhathi esithathayo ukuhlela nokulungisa.
Isibonelo semenyu
Ukudla okuluhlaza kulandela iphethini yokudla evimbelayo. Nakuba kungeyona imenyu eklanywe uchwepheshe, noma egxile kuzo zonke izinhlobo zabantu, sinikeza isibonelo ukuze sithole umbono wokulinganiselwa kokudla okuluhlaza:
- Usuku 1: I-smoothie eluhlaza; isaladi yesiGreki; tacos ulethisi nge "ukhilimu omuncu" esekelwe cashew nuts.
- Usuku lwesi-2: Ijusi eluhlaza, ama-alimondi, i-orange; isaladi ye-mung bean; ama-patties emifino aphelelwe amanzi ahlanganiswe ulethisi.
- Usuku lwesi-3: Izithelo ezinesiraphu yedethi nembewu ye-hemp; isidlo semifino nge-cashew-based onion sauce; i-quinoa ehluma nemifino.
- Usuku lwesi-4: Muesli, ama-blueberries, ibhotela le-almond; i-pepper ebomvu ne-tomato gazpacho; iphedi eluhlaza thai.
- Usuku lwesi-5: I-Strawberry Banana Chia Pudding; imiqulu yemifino yekhukhamba; i-mushroom pizza.
- Usuku lwesi-6: I-Berry smoothie; ithreyi yemifino kanye ne-hummus; irayisi ye-cauliflower ngaphandle kokuthosa.
- Usuku lwesi-7: Ukhilimu omuhle webhanana; “i-sushi” eluhlaza (ngaphandle kwelayisi); zucchini noodle nge cashew alfredo sauce.