Mazuva ano kune vanhu vakawanda vanotaura nezvezvirongwa zvitsva zvekudya , handiti? Tinogara tichinzwa mazwi akadai sePaleo neVegan. Saka fungidzira nzira itsva yekudya inosanganisa zvakanakisisa zvezvikafu zvikuru izvi. Ndiko kunonzi kudya kwe'Pegan'. Nhasi, tichataura nezvezvazviri chaizvo, zvaunogona kudya pazviri , uye kuti zvakakodzerwa nani.
Zvichitaurwa zviri nyore, chii chinonzi kudya kwePegan?
Iyi ipfungwa iri nyore kwazvo. Izwi rekuti Pegan musanganiswa wemazwi ekuti Paleo neVegan .
- Kudya kwePaleo: Izvi zvinoreva kudya chikafu chose, sechaivhimwa nemadzitateguru edu. Izvi zvinoreva michero, miriwo , nyama, hove , nenzungu.
- Kudya kweVegan: Izvi zvinosanganisira kurega zvachose zvigadzirwa zvemhuka uye kudya chikafu chezvirimwa chete.
Saka kudya kwePegan kunobatanidza zvakanakisisa zvenyika mbiri idzi. Nheyo huru ndeyekuti 75% yekudya kwako inofanira kunge iri yezvirimwa . Izvi zvinoreva zvinhu zvakaita semiriwo nemichero. 25% yasara inofanira kubva muzvigadzirwa zvemhuka (nyama, hove, mazai ).
Nzira iyi inosimbisa kudya chikafu chitsva chose sezvinobvira, pasina zvinochengetedza kana manakiro ekugadzira. Zvikafu zvemukaka nezvikafu zvine gluten zvinofanirwa kudziviswa zvachose pakudya uku.
Saka chii chaunogona kudya pakudya kwePegan?
Kudya uku kunonyanya kutarisisa "kudya kwakachena." Kureva kuti, kudya chikafu chechisikigo chisina kugadzirwa zvakanyanya sezvinobvira. Unogona kuwana pfungwa yakanaka yeizvi nekutarisa tafura iri pazasi.
| Rudzi rwechikafu | Tsananguro nemienzaniso |
|---|---|
| Muriwo nemichero | Muriwo une starch shoma uye une glycemic index yakaderera ndiyo inokurudzirwa zvikuru. Semuenzaniso, zvinhu zvakaita sebroccoli, makarotsi, bhinzi, matomatisi, uye sipinachi. Michero yakanakawo. |
| Mhando dzenzungu nembeu | Nzungu dzakadai semaarumondi, mapistachio, nemawalnuts, nembeu dzakadai sechia, flax, nembeu dzemanhanga. |
| Mapuroteni emhuka (25%) | Nyama yemombe, huku inodyiwa nehuswa, uye hove dzisina mercury yakawanda, dzine mafuta akawanda (dzakadai sesalmon, herring, uye cod). Unogonawo kudya mazai. |
| Zviyo zvisina gluten | Izvi hazviwanzokurudzirwa. Mienzaniso: Quinoa, mupunga webrown, oats, amaranth. |
Kana iri shuga, unogona kushandisa shuga mukudya uku. Asi chete sechikafu chinonaka . Hazvikurudzirwi kuwedzera shuga zuva nezuva.
Chii chisina kunaka kudya?
Pane zvinhu zviviri zvikuru zvekurega kudya pakudya kwevegan. Izvi zvikafu zvine gluten nemukaka . Zvakare, unofanira kuderedza kudya zvakagadzirwa nezvinhu zvinochengetwa kwenguva yakareba.
| Zvekudya zvekudzivisa | Mienzaniso |
|---|---|
| Zvikafu zvine gluten | Chingwa, pasta, zvigadzirwa zvebhekari, zviyo zvakawanda, doro. |
| Zvekudya zvemukaka | Mukaka wemombe, yogati, chizi. |
| Zvekudya zvakagadzirwa nezvimwe | Chero chinhu chine mishonga yekuuraya zvipembenene, mishonga yekuchengetedza, mavara ekugadzira, kana manakiro. |
Kudya uku kune zvakunobatsira pahutano here?
Pano tinofanira kunzwisisa mamiriro chaiwo ezvinhu. Kutaura chokwadi, hapana tsvakurudzo yakadzama yesainzi pamusoro pekudya kwePegan pachako. Saka, nyanzvi dzinoti hapana ruzivo rwakakwana rwekutaura chokwadi nezvemabhenefiti ayo pahutano.
Asi, kana ukatarisa nheyo huru dziri shure kwayo, ndiko kuti, kuisa pamberi chikafu chezvirimwa , zviri pachena kuti zvinopa mabhenefiti akawanda pahutano. Tsvagiridzo yakawana kuti kudya miriwo nemichero yakawanda ine fiber kunovandudza hutano hwese uye kunoderedza njodzi yekurwara nezvimwe zvirwere. Dzimwe ongororo dzinoratidzawo kuti kudya kwezvirimwa kunogona kubatsira kuderedza huremu hwemuviri nekuderedza cholesterol yakaipa .
Zvino ngatitaurei nezve gluten.
Gluten haisi chinhu chakaipa kune wese munhu. Kunze kwekunge uine chirwere chisingaperi chegluten kana chirwere chakadai seCeliac Disease , haufanirwe kubvisa gluten zvachose kubva mukudya kwako. Kuibvisa dzimwe nguva kunogona kukanganisa kuchengetedza kudya kwenguva refu.
Kutaura zvazviri, tsvakurudzo inoratidza kuti kuwedzera zviyo nenyemba mukudya kwako kunogona kubatsira pahutano hwako. Saka, unofanira kufunga kaviri nezvekubvisa gluten pasina chikonzero chekurapa.
Mharidzo Yekuenda Nayo Kumba
- Kudya kwePegan kunosanganisira Paleo neVegan, zvinosanganisira 75% yezvikafu zvinobva mumiti uye 25% zvekudya zvinobva mumhuka.
- Chinangwa chikuru pano ndechekudzivisa kudya zvakagadzirwa nesimbi, chikafu chemukaka, uye chikafu chine gluten.
- Kunyangwe pasina tsvakurudzo chaiyo yakaitwa pakudya uku, kudya kwacho kwakavakirwa pamiti kunogona kupa mabhenefiti ehutano akadai sekuderedza uremu uye kuderedza cholesterol.
- Chinonyanya kukosha: Usati waita shanduko huru pakudya kwako kwezuva nezuva, kunyanya kana uri mutsva pakudya kwezvirimwa, iva nechokwadi chekutaura nachiremba wako. Iye kana nyanzvi yezvekudya vanogona kukubatsira kugadzira hurongwa hwekudya hwakakunakira uye vachave nechokwadi chekuti unowana zvinovaka muviri zvaunoda.
Kudya kwePegan, Kudya Kunovaka Muviri, Kudya Hutano, Kuderedza Huremu, Vegan, Paleo, Kudya Kunovaka Muviri
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