Limbikitsani thanzi lanu kapena kuchepa thupi ndi zakudya zomwe mumadya
Kodi mukuganiza za kuyesa zakudya zodyera? Mwinamwake mukuyang'ana ndondomeko yowonongeka kwa zakudya zowonongeka kuti muchepetse pansi kapena ndondomeko yoyenera kudya chakudya kuti mukhale ndi thanzi lanu. Pali mitundu yambiri ya maphikidwe ndi zakudya zomwe zikupezeka pa intaneti komanso kusindikizidwa, koma sizinapangidwa ndi munthu wodziteteza. Ndondomeko yodya kudya imeneyi imaphatikizapo masiku asanu ndi limodzi.
Gwiritsani ntchito pokhazikitsa ndondomeko yodyera zakudya zomwe zikugwirizana ndi ndondomeko yanu komanso moyo wanu.
Zimene muyenera kuyembekezera pamene muyamba chakudya cha Vegan Food Plan
Musanapange chisankho chokhala wolemera kapena thanzi labwino, ganizirani momwe zakudya zanu zidzasinthira. Kupereka mkaka, mazira, ndi zoweta zovuta ndizovuta. Koma ngati muli carnivore, kusiya nyama kungakhale ndi vuto lapadera.
"Nyama imakhala yochuluka m'njira zonse, ikhoza kukhala yokhutiritsa kwambiri komanso yosangalala," anatero Annie B. Kay, yemwe ali ndi zakudya zovomerezeka zovomerezeka zovomerezeka. Kay amalimbikitsa zakudya za zomera zomwe zimagwiritsidwa ntchito pa Kripalu Center Yoga & Health, komwe iye amatsogolera zakudya zamankhwala. Iye akuti nyama imathandiza kupewa njala komanso imakhala ndi mafuta, omwe amanyamula kukoma ndi kusangalatsa.
"Anthu akapita ku ozizira, amafa nyama ndipo amazimva kuti achoka, amamwa, komanso amatha kupitilira kwambiri. Amatha kukhala ndi njala poyamba, ndipo amatha kuyamba pang'ono kusanthana ndi mapuloteni ndi chomera chomera. mkati, ndipo anthu amapeza mafuta okwanira, mafinya, mapuloteni, ndi zakudya zabwino. "
Kotero pamene lingaliro la kukonza ndondomeko yodyera zakudya zimakhala zokopa, kukhalabe ndi moyo kungakhale kovuta kuposa momwe mukuyembekezera. Koma simukuyenera kupita nthawi yomweyo. Njira zochepa zokhudzana ndi moyo wa zitsamba zingagwire ntchito bwino.
Ganizirani zakudya izi zowonjezera zomwe zimapangidwa ndi anthu odziwa bwino zakudya.
Ganizirani ngati pulogalamuyi idzakhala yabwino kwa inu. Ngati simukuganiza kuti kudya zakudya zamtundu uliwonse tsiku ndi tsiku ndibwino, sankhani tsiku limodzi kapena awiri pa sabata kuti mudye nyama ndi mkaka. "Kumbukirani kuti ngakhale mutadya nyama zochepetsetsa ndikupukuta zakudya zamtunduwu, mudzapindulabe ndi zakudya zamasamba," akutero Kay.
Mlungu umodzi wa Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya
Tsiku lirilonse lomwe lili pansipa lakonzedwa ndi katswiri wodziwa zakudya zina. Masiku sankapangidwira kugwira ntchito palimodzi, koma palibe chifukwa choti musagwiritsire ntchito ndondomeko ya chakudya mwanjira imeneyi. Mudzazindikira kuti mapulani a tsiku lililonse amakwaniritsa zakudya zosiyanasiyana.
Komanso, mudzazindikira kuti pali masiku asanu ndi limodzi okha olembedwa. Monga wodya nyama, mungapeze kuti mumaphika kawirikawiri. Zambiri mwa zakudyazi zikhoza kukonzedwa pasadakhale kuti mukhale ndi chakudya chamoyo chamasiku awiri kapena atatu. Gwiritsani ntchito tsiku lomaliza la sabata kuti mukasangalale.
Tsiku 1: Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya
Kodi mumadya nyama nthawi iliyonse? Ngati ndi choncho, yang'anani mndandanda wa Jackie Newgent, RDN, CDN. Amapereka njira zowonjezera zamtundu wa nyama, kuti musamve ngati mukusowa. Amanena kuti chakudya chimapereka makilogalamu pafupifupi 1500, zomwe zingakhale zomveka kwa amayi ambiri komanso amuna ena omwe akuyesera kuchepa.
- Chakudya cham'mawa : Kutentha kwa Mexico ku Tofu Skillet- "Nkhwangwa" 4 ma ounces a Nasoya anakhazikika TofuPlus mu masupuni 2 a supuni ya mafuta a avocado ndi tomato 10 a mphesa, mapiko awiri odulidwa, mchere wamchere, ndi turmeric powder. Onetsetsani 1/2 chikho nyemba zakuda, supuni 2 zatsopano za masamba a cilantro, 8 masamba a buluu a tortilla chips, ndipo perekani ndi supuni 3 salsa verde. M'malo mwa khofi, sanga tiyi wakuda ndi laimu.
- Chakudya : Zowonongeka Hummus Pita Sandwich- Gwiritsani ntchito 1 pita yaikulu ya pita ndi 1/2 kapu yamchere ndi tomato osakaniza tomato, nkhaka, anyezi wofiira, ndi sipinachi ya mwana. Kumbali, khalani ndi 1 kapu zipatso kapena mango zidutswa ndi tiyi wobiriwira yokongoletsedwa ndi timbewu timbewu timbewu tatsopano.
- Chakudya Chakudya : Otsegula-nkhope California Vegan Burger-One Organic Shiitake Mushroom Sunshine Burger omwe ali ndi nthiti imodzi yokhala ndi tirigu wofiira (kapena mafuta anyezi), 3 magawo atatu a avokosi, ndi theka lakayi ya microgreens. Kumbali, khalani ndi kolifulawa wowawasa mafuta odzola "steak" ndi rosemary ndi mchere wa mchere komanso 1 chikho cha sipinachi yowonongeka ndi mandimu.
Ngati mumakhala ndi njala pakati pa chakudya, Newgent akunena kuti mukhoza kusangalala ndi chotukuka-mu-galasi ndikukhala mkati mwa chiwerengero cha calories 1500. Sakanizani 1/3 chikho KIND Wathanzi Wathanzi Bokosi la Nkhumba Zitsamba Zambewu Zonse ndi 1/3 chikho cha yogurt chomera chomera kapena masamba a mashed.
Tsiku 2: Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi
Ngati pakali pano mukudya zakudya zambiri za mkaka (mkaka, tchizi, yogurt), ndiye kuti kudya zakudya zamakono lero kungakukhudzeni. Ndondomeko ya chakudya ndi wophika wodalirika Melissa Eboli amapereka zakudya zokoma monga kakoti.
- Chakudya cham'mawa : Chophika chakumapeto kwa kotayi kotayidwa ndi oyi ya supuni 1 ndi mbewu ya chia, 1/2 chikho chophatikizapo zipatso, 1mn walnuts, ndi 1 chikho cha mazira a kokonati.
- Chakudya: Chakudya chokongoletsera tofu ndi Veganaise, nyemba zakuda, udzu winawake wamadzi, ndi anyezi wofiira pa coconut paleo.
- Chakudya Chakudya : Mafuta anayi a tempeh wonyezimira amakhala ndi msuzi wa msuzi. Chikho chimodzi cha quinoa chophatikiza ndi kapu ya tsabola wofiira ndi wofiira broccoli.
- Dessert : Yogurt ya Vanilla ya kakhuta yodzala ndi chokoleti, chikho, ndi sinamoni.
Tsiku 3: Zakudya Zakudya Zam'madzi Zakudya za Wokonda Mkate
Ngati mumasangalala ndi mkate, pasitala, ndi zakudya zina zowonjezera, muyenera kusamala za zosankha zanu mukamayenda. Zambiri mwa zinthuzi zimaphatikizapo mkaka ndi mazira. Andrea Johnson, RD, CSP, LDN akugwiritsanso ntchito njira ina yodyetsera zakudya zomwe zimakuthandizani kupanga zosankha zowonongeka. Amalowetsa zakudya za mkate wophika mkate monga croissant kwa kadzutsa, pizza ndi makeke a chakudya chamasana, ndi zakudya zopatsa nkhuku zodyera chakudya ndi zakudya zomwe zimagwiritsidwa ntchito popanga chakudya.
- Chakudya cham'mawa : Vegan English muffin ndi magawo a avocado ndi mchere / tsabola, khofi ndi kokonati mkaka wokometsera
- Chakudya Chakudya : Quinoa ndi msuzi wosakaniza mkaka wosakaniza mkaka, nyemba za ku Italy, ndi nyemba zakuda zomwe zili ndi hafu ya mkate wopanda mkaka ndi masamba obiriwira kuti athandize kupanga chitsulo
- Chakudya Chamadzulo : Chophimba chophimba pamaso kapena soy burger pa theka la mkaka wopanda mkaka ndi kaloti kapena saladi ndi croutons wopanda mkaka ndi vinaigrette ya basamu.
- Dessert : Zakudya za gluten, makeke ogulidwa ndi sitolo, kapena ayisikiti ya kokonati kapena ya nut
Andrea akuti kuti akhale okhutira bwino, mndandandawu ayenera kukhala wothandizidwa ndi zokometsera za mtedza kuti apereke zitsulo zambiri ndi mapuloteni. Izi ziyenera kuphatikizapo calcium komanso vitamini D monga mtundu wina wa zakumwa, monga mkaka wolimba wa kokonati, mkaka wa kansalu, kapena mkaka wa amondi, omwe ali ochepa kwambiri m'thupi. Zakudya zopanda phokoso ndi mbali zina za zipatso ndi ndiwo zamasamba ziyenera kuloledwa kuthandizira ndi kusasamala.
Tsiku 4: Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya
Ndondomeko ya zakudya zowonongeka ndi Sarah Heckler, MS, RD, LDN, CISSN zidzakuthandizani kuti mukhale okhutira ngati mumadyetsa zakudya zomwe zili zovuta, zokoma, zamchere, ndi zokwanira. Mitundu yambiri ya zakudya zamtundu wambiri, idzakupatsani mphamvu ndikuthandizani kupewa zofuna zanu.
- Chakudya cham'mawa : Mmodzi kapena magawo awiri a mbatata "toast" yodzaza ndi supuni 3-4 za avocado yosakanizidwa ndi mbewu za chia ndi paprika
- Snack : Zipuni ziwiri za hummus ndi timitengo ta celery
- Chakudya : Saladi ndi sipinachi 2 sipinachi, 1/4 chikho chodula belu tsabola, 1/4 chikho chowuma chowotcha nkhuku, sliced tomato yamatumbu, ndi tomato yamatchi. Valani mafuta ndi viniga.
- Chotupitsa : Mmodzi wa makope ndi 1 chikho cha zipatso
- Chakudya Chamodzi : Chikho chimodzi Chokoma chokoma, nyemba zakuda, ndi Quinoa Chili zodzala ndi supuni 2-3 zophika peyala.
Tsiku 5: Zakudya Zakudya Zakudya Zam'madzi Zakudya Zokoma
Kodi mumakonda zakudya zabwino zokoma monga caramel ndi chokoleti? Ndondomeko ya zakudya zowonongeka ndi Molly Cleary, MS, RD, CDN, CNSC imapereka chakudya chimene chingakupangitseni kukhala osangalala. Mtedza wa tiyi, taini, zonunkhira, ndi mapiritsi osakanikirana ndizitsulo zosakaniza ndi zokometsera zokhala ndi zokoma kuti mukhale osangalala.
- Chakudya cham'mawa : Chikho chimodzi cha khofi ndi mkaka wa soya, magawo awiri a toast ndi mafuta a amondi, ndi zipatso zatsopano
- Chakudya Chakudya : Msuzi wobiriwira wothira masamba, masamba, phwetekere, phwetekere, kaloti, mphodza, nkhuku zouma, avocado, mafuta, ndi vinyo wosasa.
- Chotupitsa : Mbalame yamphongo (yomwe imatuluka mu mafuta) kapena kusakaniza (mtedza, mbewu, zipatso zouma)
- Chakudya Chamadzulo : Chomera chambewu chopangidwa ndi farro, mbatata, masamba obiriwira, masamba a mpendadzuwa, ndi laimu la tahini lakaimu kapena mbale ya tirigu yopangidwa ndi mpunga wofiira, kaloti, nyemba zoumba, kabichi wofiira, edamame, scallions, ndi mandani mu kapu soy vinaigrette
- Chakudya Chokamweka kapena Mchere : Msuzi wa kakoti kapena soya wosakaniza mkaka (monga SoDelicious kapena Kite Hill almond-based yogurts) ndi zipatso zatsopano
Ngati mumaphatikizapo chotupitsa (kapena chakudya chilichonse mumadya), muyenera kusankha imodzi yopangidwa popanda mazira kapena mkaka. Cleary akufotokoza kuti si mikate yonse yophimba, kotero ndikofunika kuyang'ana zitsulo za zinyama musanapange kusankha kwanu. Akulingalira kuyesa Ezekieli mkate wonse wa tirigu kapena mkate wochuluka wamagulu wochokera ku Trader Joe's.
Tsiku 6: Zakudya Zakudya Zakudya Zam'madzi Zakudya Zophiphiritsira
Ndondomeko yodyera zakudyayi ndi Maegan White, MA, RDN imapereka zakudya zambiri zomwe zingawoneke bwino ngati mukudya zakudya zoyenera za ku America. Zakudya monga ufa ndi chotupitsa zimatha kuphatikizapo ndondomeko yanu yodyera ngati mutagula mosamala ndikusankha zakudya zopanda nyama, mkaka kapena mazira.
- Chakudya chachakudya: Chigawo chimodzi chokwanira chokolola tirigu ndi supuni ya hafu ya amondi batala. Mbewu imodzi yokonzeka kuti idye chakudya champhongo chachitsulo chosakaniza (kapena zipatso zomwe mumakonda) ndi 1 chikho cha soy, calcium-fortified.
- Chakudya Chakudya : Chomera chimodzi cha tirigu cha burrito kapena taco. Lembani ndi 1/2 chikho cha nyemba zamasamba, 1/4 chikho salsa, 1/4 kapu la letesi, 1/4 chikho cha tomato wodulidwa. Sangalalani ndi 1/2 kapu kaloti za mwana (kapena masamba omwe mumawakonda) ndi supuni 1 ya azitona kapena mafuta otsekemera ndi madzi a mandimu akuwombera pamwamba. Chikho chimodzi cha madzi a lalanje, cholimba ndi calcium.
- Chakudya chamasana : Mphindi imodzi yosakaniza (kapena chotupa chosasakanizidwa), kapu yamapiko (kapena zipatso zowuma zowuma), chikho chimodzi cha mkaka wa milk, calcium-fortified.
- Chakudya Chamadzulo : Sakanizani kapu imodzi ya tofu (kashiki), kapu imodzi kapena sipinachi, 1/2 chikho chofiira chofiira (kapena amakonda masamba obiriwira), ndi 1 chikho cha mpunga wakuda ndi supuni 2 za mafuta. Sangalalani 1 kapu ya cantaloupe (kapena zipatso zomwe mumakonda).
- Dessert : Chikho chimodzi cha chikho chimodzi
Mawu Ochokera
Kumbukirani kuti pamene mutayambitsa zakudya zowonjezera zomera, nkhani zapamwamba za zakudya . Ngati mukuyamba ndondomeko ya chakudya kuti muchepetse thupi kapena kuti mumve bwino bwino thupi lanu, kafukufuku wasonyeza kuti mumatha kukwaniritsa cholinga chanu mukasankha zakudya zonse zomwe sizingatheke. Funsani thandizo la odyetserako zakudya zolembetsa, tengani kalasi yophika kuphika, kapena khalani ndalama mu bukhu la cook cook kuti muphunzire kukonzekera ndi kudya zakudya zopatsa thanzi kuti mugwiritse ntchito pulogalamu yanu ndikuisandutsa ndondomeko yathanzi yokhutira moyo.
> Zotsatira:
> Satija A, Bhupathiraju S. ndi al. Zakudya Zakudya Zopatsa Thanzi Ndiponso Zopanda Thanzi komanso Kuopsa kwa Matenda a Mtima Wachimuna ku America. Journal ya American College of Cardiology . 2017; 70 (4): 411-422.
> Turner-McGrievy G, Barnard N, Sukulu A. Zaka ziwiri Zomwe Zidapangidwira Kuyesedwa kwa Kulemera kwa Thupi Poyerekeza ndi Nkhumba Zodyera Zakudya Zakudya Zochepa Zambiri. Kunenepa kwambiri . 2007; 15 (9): 2276-2281.