Vegetarianism uye pamuviri ndiko kudya kwakakodzera kune amai vari mberi

Mune nguva yekuita mimba, mukadzi anoda huwandu hwakawandisa hwehutano hwekuvandudza fetus . Zvakakosha kukudziridza kudya kwakakwana kuti uwane zvinowedzera zvinoda mapuroteni nemaBhitamende.Kana iwe uchiramba kubva kumiti yemhuka, izvi zvakaoma zvikuru.

Mhando dze Vegetarianism

Vose vatevedzeri vekusiyana kwakapiwa kwekudya kusina kubva mumenyu chero nyama, kusanganisira:

• shiri;
• hove;
• seafood.

Kushandiswa kwezvimwe zvose zvezvokudya zvemhuka zvakabva kune zvinotungamirirwa netsika:

1. Ovo-vegetarianism - iwe unogona mazai, michina yemiti inorambidzwa. Zvokudya zvezvirimwa zvinowanzoita mukudya.
2. Lacto-vegetarianism - mazai haana kubviswa. Mhuka yacho inotora kushandiswa kwemukaka mutsva, cheese, cottage cheese, mukrimu wakasviba nezvimwe zvinogadzirwa.
3. Ovo-lakto-vegetarianism - iwe unogona kudya mazai nemishonga yemiti.
4. Veganism ndekurambwa kwezvokudya zvemhuka zvakabva. Nyaya yekudzivisa inosanganisira gelatin, glycerin uye carmine.

Vegetarianism mukuzvitakura zvakanaka uye zvakaipa

Kana mukadzi akasarudza kusashandura mazano ake panguva yekuzvitakura, anofanira kudzidza mberi "dambudziko" rinobatanidzwa nemhando yezvokudya zvake. Iko kushandiswa kwezvinomera zvekudya pahutachiwana hakuchina kunyatsodzidza. Zvimwe zvidzidzo zvinoratidza kubatsira kwaro sekudya kweamai vane ramangwana, vamwe vanotaura nezvekukuvadza kune nhengo nemaitiro echecheche.

Kubatsira Kwemavirari

Vashandi vekudya izvi vanodya zvokudya zvakawanda zvezvirimwa, kusanganisira nyemba uye mbeu. Kubatsira kwakanyanya kwokuti mukadzi ane pamuviri anounza kune zvinodhaka ndeyevhitamini E uye C. Kudya kwakazara pane zvimwe zvinhu zvinokosha:

• "Long" makhahydrates;
• ne omega-3 acids;
• carotenoids;
• magnesium.

Imwe nharo yezvokudya uye kuzvitakura - muvakadzi vakasiya zvachose nyama, pane vashoma toxicosis , zvirwere zvemangwanani uye kurutsa. Izvi zvinokonzerwa nokushaikwa kwekukuvadza chemakemikari emakemikari, kuchengetedza uye hormonal substances, izvo zvinowanzogadzirwa zvine chimiro munyeve, huku uye inguruve yekugadzirwa kwemabhizimisi.

Kukuvara kwezvinomera

Zvokudya zvezvirimwa hazvive nezvimwe zvikamu zvakakosha pakuzadza kwakakwana kwechecheche. Chinhu chinonyanya kukosha zvinodhaka ndezvepuroteni yemhuka yakabva uye amino acids. Zvinogona kutora nzvimbo yezvokudya zvezvirimwa, asi nekuda kwezvido zvinowedzera zvevakadzi vane pamuviri mune izvi zvinhu zvinoda kupedza zvinhu zvakawanda zvinokonzera kuvuta mumatumbo.

Icho chinonzi drawback, nekuda kwekuti nyanzvi dzakawanda dzinofunga nezvezvinomera zvekudyara nekuzvitakura zvisingaenderani, ndekusavapo zvachose kana kupererwa kwakanyanya mukudya:

• vitamini B12 (cyanocobalamin);
• simbi;
• Omega-6 acids;
• vitamini A, D;
• calcium;
• dare.

Vegetarianism uye pamuviri - maonero echiremba

Nokuda kwekushaya kwehupowo hwaro, zvakaoma kune vanyori kuti vatonge kana vanaamai vari mberi vachafanirwa nezvibereko zvemhuka. Vamwe vanachiremba, kunyanya kune dzimwe nyika, vanokurudzira zvinodhaka panguva yekuzvitakura, achitaura nezvepamusoro-soro wemiti inoshandiswa muzvokudya uye nhamba yakawanda yevithamini. Dzimba dzomumusha hadzina chokwadi pamusoro pekudya uku, zvinonzwisisika kugadzirisa dambudziko rekushayikwa kwemapurotini nesimbi, kusakwana zvachose kwe cyanocobalamin.

Chii chinodzosera nyama nemidziyo?

Mwana weramangwana unonyanya kukosha kuti muviri wamai unogamuchira vitamini B12 , iyo isiri mune zvokudya zvese zvinomera. Ichi ndicho chimwe chezvikonzero nei zvinomera zvezvirimwa kana veganism uye kubata pamuviri kusina kusanganiswa. Choga choga chokudzokorora kusakosha kwe cyanocobalamin ndiko kugara kuripo kwekudya kwakakwana kwezvokudya kana vitamini complexes.

Nyama panguva yekuve nepamuviri inopa puroteni inokosha uye inokosha amino acids. Zvinhu zvinotevera zvinogona kuva imwe nzira:

• soya;
• nyemba, kusanganisira mbungu;
• kinoa (tsika dzisina kumira-zviyo-zviyo);
• nuts;
• mbeu;
• mushroom;
• sea ​​kare.

Kuenzanisa Vegetarian Menu

Amai anouya avo vakaramba kudya mishonga yemhuka vanofanira kunyatsofungisisa nezvekudya kwake. Nyanzvi dzinobvuma kudya kwakadaro munguva yehutachiwana, kunze kwekuti mukadzi anotya mapuroteni - yemidziyo yemhando chero ipi zvayo, kunze kweve veganism. Muzvokudya zvinofanirwa kuvapo kana mazai kana mazai emisi.

Vegetarian Diet - Menyu yevhiki

Usati watanga chirongwa chekudya kunovaka muviri, unofanirwa kuita urongwa hwezvokudya zvinokosha nehuwandu hwakawanda hweproteine, mavitamini uye amino acids. Mhuka yakakwana yemidziyo yezuva nezuva yevakadzi vane pamuviri inofanira kusanganisira:

• Zviyo;
• zviyo zvose-zviyo;
• Nutswe nemichero yakaomeswa (zvinonwiwa, zvinodya);
• mbeu;
• nyemba;
• chibereko;
• soy mukaka.

Mhando yezvinyorwa zvekudya zvemavhiki kwevhiki inotora kudya kwezvigadzirwa zvebiologically zvinowedzera kana zvinokonzera ne cyanocobalamin. Vitamini B12 haisipo zvachose muzvokudya zvekurima, hazviwanikwi kunyange mugungwa kare (mamwe magwaro anokanganisa kutsanangura zvakasiyana). Amai vari kumangwana vanofanira kutora chinhu ichi zuva rega rega mukati mese pamuviri.

Muvhuro:

• chikafu chamangwanani - porridge nemafuta einseed, mbiriso-yega yega yega, chei, orange;
• kudya - muto wezvirimwa, saladi ne arugula neholiflower, chingwa chinobva muupfu hwakakwana;
• chikafu - mbatata dzakabikwa neeiii uye karoti, makate akakuyiwa uye gorosi mafuta epiritsi.

Chipiri:

• chikafu chamangwanani - millet porridge nebhanana, sandwich ne hummus, tei, apple;
• kudya - karoti muto nechickpeas, beet saladi namafuta omuorivhi uye munyu, chingwa;
• kudya - pilaf newawaini, kabichi saladi nemucucumber.

Chitatu:

• chikafu chamangwanani - barley porridge ane pumpkin, tei, bun nejamu;
• masikati - gorosi yemidziyo borscht, saladi nesipinashi nemiti yemapine, chingwa;
• chikafu - kabichi yakabikwa nemarroti uye mushwa, yemuriwo saladhi.

China:

• chikafu chamangwanani - chibage chinokonzerwa nemafuta, cheese, green tea, bhanana;
• kudya - soup ne tofu, saladi yegungwa kare uye makaroti, chingwa;
• Kudya - kubika aspagashi ne zucchini, saladi yemamato uye makomkiti nechesi.

Chishanu:

• chikafu chamangwanani - mukaka wejisi pariji nemafuta omucheka, makisikiti, mukaka we soy;
• kudya - mushroom mushonga, mbesa casserole ne broccoli, chingwa;
• chikafu - mbatata yakasviba, beet saladhi nekisiki yakasviba.

Mugovera:

• chikafu chamangwanani - mazai efirimu nemafuta einseed, sandwich ne mozzarella uye tomato, tei, kiwi;
• Zvokudya zvemazuva - zvinodhaka zvinokonzerwa nemichero, mikate ane mache, saladhi kubva pamucheka, cucumber uye Peking kabbage;
• chikafu - rice nemiriwo, mbiriso uye squash caviar.

Svondo :

• chikafu chamangwanani - curd casserole nemiti uye michero yakaomeswa, tei, bhanana;
• chikafu - muto wezvirimwa nezviyo neholiflower, stewed spinachi nemashizha, chingwa;
• kudya kwemanheru - ragout of zucchini, eggplant uye nyemba, kabichi saladi ne apuro.