Uri munhu anodzivisa kudya nyama nehove here? Kana kuti uri kufunga kuva munhu anodya miriwo chete nekuda kwehutano, zvitendero, kana kuda mhuka here? Mazuva ano, vanhu vazhinji vari kutendeukira kukudya kwemiriwo chete kana kuti
kwevegan . Asi mubvunzo mukuru une vanhu vazhinji ndewekuti, "Unowana sei mapuroteni aunoda pasina nyama nehove?" Usazvidya moyo, hazvina kuoma sezvaunofunga. Ngationei nezvazvo nhasi.
Ndiani uyu 'anodya miriwo'?
Muchidimbu, 'munhu anodya miriwo' munhu asingadyi zvinhu zvemhuka zvakaita senyama, hove, nehuku. Zvisinei, kune dzimwe nzira dzakasiyana. Vamwe vanhu vanodya mazai nezvigadzirwa zvemukaka (mukaka, yogati, chizi), nepo vamwe vasingazvidyi zvachose. Kazhinji, mumwe munhu anosarudza kuva munhu anodya miriwo nekuda kwezvikonzero zvinotevera:
- Funga nezvehutano hwako: Zvidzivirire kubva kune zvimwe zvirwere .
- Funga nezvenharaunda: Deredza kukanganisa kunokonzerwa nekuchengetwa kwemhuka panharaunda.
- Zvitendero zvechitendero: Zvichienderana nedzidziso dzavo dzechitendero.
- Nekuda kwerudo netsitsi kumhuka (Kodzero dzemhuka).
Saka, ndedzipi nzira dzakanakisisa dzekuwana mapuroteni pasina nyama?
Fungidzira usingadyi nyama kana hove. Asi unoda mapuroteni kuti urambe wakasimba uye uine hutano. Nerombo rakanaka, kune zvakawanda zvekudya zvepamusoro munyika yezvirimwa zvakazara nemapuroteni. Ngationei kuti chii.
| Rudzi rwechikafu | Mienzaniso netsananguro |
|---|
| Nyemba neBhinzi | Aya ndiwo madzimambo ezvekudya zvemuriwo. Anogona kushandiswa pachinzvimbo chenyama musobho, musaradhi, kana chimwe chinhu. Mienzaniso: nyemba, nyemba, nyemba, nyemba dzegirini, uye bhinzi dzekidney. |
| Nzungu neMbeu | Yakanaka sechikafu chekudyira, kana kusanganiswa ne oats kana yogati. Mienzaniso: nzungu, cashew, almonds, mhodzi dzemanhanga, mhodzi dzesunflower, mhodzi dzesesame. |
| Zviyo Zvose | Zviyo zvisina kugadzirwa ndizvo zvinovaka muviri zvakanyanya, zvine mapuroteni akawanda, mavitamini, uye zvicherwa. Mienzaniso: oats, brown rice, millet, bhari, uye quinoa. |
| Mimwe miriwo | Unogonawo kuwana mapuroteni akawanda kubva mumiriwo kupfuura zvaunofunga. Mienzaniso: Brussels sprouts, sipinachi, broccoli, nyemba, chibage. |
| Dairy | Zvikafu zvemukaka zvinopa 'protein yakakwana' ine maamino acids ese anodiwa nemuviri wedu. Mienzaniso: yogati yechiGiriki, mukaka, chizi, cottage cheese. |
| Mazai | Mazai zvakare inzvimbo yakanaka kwazvo yeprotein. Zai rimwe chete guru rine magiramu matanhatu kusvika masere eprotein. |
Ndiani anonzi 'vegan'?
Zvakanaka, ngationei kuti ndiani ari 'Vegan'. 'Vegan' munhu anoita nhanho imwe kupfuura 'Vegetarian'. Izvi zvinoreva kuti
havadyi chero zvigadzirwa zvemhuka. Izvi zvinoreva kwete nyama, hove , nehuku chete; havadyiwo zvinhu zvakaita semukaka, chizi, yogati , nemazai . Vamwe vanhu havatomboshandisi huchi . Vanotevedzera kudya kwezvirimwa chete.
Munhu asingadyi nyama angawana sei mapuroteni?
Sezvo munhu asingadyi mukaka kana mazai, anofanira kungwarira mapuroteni. Asi musazvidya moyo, ane mapuroteni akawanda zvakare.
- Tofu neTempeh: Zvese zvinogadzirwa nesoya. Tofu inogadzirwa nemukaka wesoya. Tempeh inogadzirwa nesoya dzakabikwa. Dzose dzine mapuroteni akawanda. Kapu imwe chete yetempeh ine magiramu makumi matatu nemana eprotein.
- Seitan: Izvi zvinogadzirwa negluten, puroteni inowanikwa muupfu hwegorosi. Zvine chitarisiko chenyama uye magadzirirwo azvo, zvichiita kuti zvive zvakanaka kutsiva nyama.
- Nyemba nenzungu: Chikamu chakakosha chekudya kwemunhu asingadyi nyama. Unogona kuwana mapuroteni akawanda ezuva nezuva kubva muzvinhu zvakaita sechizi, nyemba, nenyemba.
- Edamame: Aya mapodhi esoya akabikwa, akachekwa. Akapfuma muprotein uye akawanda maamino acids akakosha.
- Mukaka wesoya kana mukaka weoat: Izvi zvinogona kushandiswa pachinzvimbo chemukaka wemombe. Mukaka wesoya kunyanya une huwandu hwakanaka hweprotein.
Mapuroteni emhuka? Mapuroteni ezvirimwa? Musiyano uripi?
Iri idambudziko rinosangana nevanhu vazhinji. Mapuroteni ndiwo muviri unoda zvakawanda mumuviri wedu. Ndiwo unotipa zvinotevera:
- Inovaka tsandanyama nemapfupa.
- Inogadzirisa kukuvara kwemuviri.
- Inobatsira kutakura okisijeni kuenda kuropa.
- Inobatsira mukugaya chikafu uye kugadzirisa mahormone .
Mapuroteni anoumbwa nemabhuroko madiki makumi maviri anonzi
maamino acids . Patinodya mapuroteni, muviri wedu unopwanya maamino acids iwayo woaunganidzazve nenzira iyo muviri unoda.
- Mapuroteni emhuka: Izvi zvinonzi 'protein yakakwana' nekuti tinogona kuwana maamino acid mapfumbamwe anodiwa nemuviri wedu kubva muchikafu chimwe chete (semuenzaniso nyama, mazai).
- Mapuroteni ezvirimwa: Mapuroteni mazhinji ezvirimwa 'haana kukwana' . Kureva kuti, chirimwa chimwe chete hachina maamino acid ese akakosha. Asi chakakosha ndechekuti, kana ukadya chikafu chezvirimwa chakasiyana-siyana (semuenzaniso mupunga une nyemba, miriwo), unogona kuwana maamino acid ese aunoda.
Mapuroteni emhuka anowanzo kuve nemafuta akawanda, macalorie, uye sodium (munyu). Kutevera kudya kwakavakirwa pamiti kunogona kudzivirira zvirwere zvakaita sechirwere chemwoyo, chirwere cheshuga, uye kufuta.
Asi yeuka, kungoti iwe unodya miriwo chete kana kuti unodya vegan hazvirevi kuti kudya kwakanaka . Zvinhu zvakaita semachipisi, zvinwiwa zvisina kupfava, nemabhisikiti hazvina kunakawo pahutano hwako. Chinhu chakakosha kuronga kudya kwako zvakanaka uye kuwana kudya kwakaringana.
Kana muine zvinokunetsai nezvekudya kwenyu, kunyanya mapuroteni amunoda, zvakanaka kutaura
nachiremba wenyu kana nyanzvi yezvekudya zvine hunyanzvi.
Mharidzo Yekuenda Nayo Kumba
- Kudya kwemiriwo chete kana kuti kwevegan kunogona kuva neutano hwakanaka.
- Hazvina kuoma kuwana huwandu hweprotein hunodiwa nemuviri wako pasina nyama kana hove.
- Chinokosha ndechekuisa mhando dzakasiyana dzezvikafu zvemiti mukudya kwako kwezuva nezuva. Idya musanganiswa wembeu, nzungu, mhodzi, miriwo, nenzungu.
- Kungova munhu asingadyi nyama chete hazvirevi kuti une hutano. Zvakakosha kuronga zvekudya zvako nenzira yakarongeka uye ine mwero .
- Kana uine zvinokunetsa nezvekudya kwako kana kuchinja kudya kwako, usazeza kutsvaga mazano kubva kuna chiremba wako .
mapuroteni, miriwo, vegan, mapuroteni emiti, mapuroteni emhuka, zvinovaka muviri, kudya zvine hutano, mapuroteni, miriwo, vegan, zvinovaka muviri, kudya zvine hutano
💬 Comments (0)
Hapana zvakataurwa parizvino. Isa mhinduro yako pano kekutanga.
Wedzera zvaunofunga