Lacto-Ovo-Vegetarian Diet: Fa'idodi, sarfafawa, da Tsarin Abinci

Wadatacce

• Fa'idodi
• Zai iya taimakawa hana ciwon sukari na 2
• Zai iya tallafawa asarar nauyi mai kyau
• Inganta lafiyar zuciya
• Zai iya rage haɗarin cutar kansa
• Zai iya rage haɗarin gallstone
• Rushewa da la'akari
• Buƙatar yiwuwar kari
• Mahimmancin ingancin abinci
• Abinci don kaucewa
• Abincin da za'a ci
• Samfurin shirin abincin lacto-ovo-mai cin ganyayyaki
• Litinin
• Talata
• Laraba
• Alhamis
• Juma'a
• Ra'ayoyi masu sauƙi
• Layin kasa

Abincin lacto-ovo-mai cin ganyayyaki abinci ne na tushen shuka wanda ya keɓance nama, kifi, da kaji amma ya haɗa da kiwo da ƙwai.

A cikin sunan, "lacto" yana nufin kayayyakin kiwo, yayin da "ovo" yana nufin ƙwai.

Mutane da yawa suna amfani da abincin lacto-ovo-mai cin ganyayyaki don rage yawan cin abincin dabbobin saboda ɗabi'a, muhalli, ko kuma dalilan kiwon lafiya.

Wannan labarin yana bayanin fa'ida da rashin amfanin abincin lacto-ovo-mai cin ganyayyaki da samar da jerin abubuwan abinci da za'a ci da gujewa, gami da tsarin abinci na samfurin.

Fa'idodi

Bincike ya nuna cewa kyakkyawan tsari da daidaitaccen abincin lacto-ovo-cin ganyayyaki na iya amfani da lafiyar ku ta hanyoyi da dama.

Zai iya taimakawa hana ciwon sukari na 2

Masu cin ganyayyaki na Lacto-ovo suna da ƙananan haɗarin kamuwa da ciwon sukari na 2. Wancan ya ce, yayin cin nama yana da alaƙa da haɗarin kamuwa da ciwon sukari na nau'in 2, sakamakon kariya na abincin ganyayyaki na iya zama ba shi da alaƙa da rashin nama (,,,).

Abubuwan cin ganyayyaki suna rage haɗarin kamuwa da ciwon sukari na nau'in 2 ta hanyar haɓaka yawan abinci mai kyau, irin su hatsi, 'ya'yan itace, kayan lambu, leda, da kwaya, da rage yawan cin mai mai, da kuma, (,,).

Abin da ya fi haka, an nuna su don ƙara kula da sukarin jini da haɓaka ƙwarewa ga insulin, hormone da ke daidaita matakan sukarin jininku,,,,.

Bugu da ƙari, abubuwan da ke cikin tsire-tsire suna da yawan zare, wanda ke jinkirta narkewa da inganta kula da sukarin jini. Hakanan an nuna alamun rage cin ganyayyaki don rage haemoglobin A1c, alama ce ta kula da sukari cikin jini na dogon lokaci (,).

Zai iya tallafawa asarar nauyi mai kyau

Lacto-ovo-kayan lambu na ganyayyaki na iya taimaka maka kula da ƙoshin lafiya ko tallafawa nauyin nauyi.

Abubuwan cin ganyayyaki yawanci suna dauke da zare da ƙananan kalori, wanda na iya tallafawa nishaɗin cike da hana cin abinci.

A zahiri, bincike ya nuna cewa kayan cin ganyayyaki suna taimakawa wajen hanawa da juyar da kiba da cututtukan da suka shafi kiba (,).

Wani bincike da aka gudanar a kusan mutane 38,000 ya gano cewa masu cin ganyayyaki suna da raunin jikin mutum (BMI) fiye da na kowane abu. BMI mafi girma yana haɗuwa da babban furotin da ƙananan abincin fiber, yana nuna cewa abincin da ke cikin tsire-tsire mai ƙanshi na fiber na iya amfani da asarar nauyi ().

Inganta lafiyar zuciya

Cin nama, wasu nau'ikan kitse, da kuma ingantaccen carbs an daɗe yana da alaƙa da atherosclerosis, wanda shine tarin almara a jijiyoyinka waɗanda zasu iya haifar da cututtukan zuciya (,).

An nuna abincin mai cin ganyayyaki don rage haɗarinku - har ma da juya baya - jijiyoyin jijiyoyin jini. Wannan gaskiyane yayin da aka iyakance abincin dabbobi, kamar yadda lamarin yake yayin da kake bin abincin lacto-ovo-vegetarian ().

Abincin da aka shuka akan shuka ya nuna don inganta gudan jini zuwa zuciyar ka, inganta lafiyar jijiyoyin jini, da rage hawan jini - duk waɗannan na iya rage haɗarin cututtukan zuciya (,,,).

Zai iya rage haɗarin cutar kansa

Abincin cin ganyayyaki an danganta shi da rage haɗarin cututtukan daji daban-daban. Binciken nazarin 96 ya gano cewa masu cin ganyayyaki suna da ƙananan haɗarin mutuwa daga cutar kansa idan aka kwatanta da komai (,).

Bincike ya nuna cewa haɗarin cutar kansa zai iya raguwa sosai ta hanyar cin abinci mai wadataccen abinci na tsire-tsire kamar 'ya'yan itace da kayan marmari. Ari da haka, wasu bincike suna ba da shawarar cewa abincin da ke cike da jan-da nama mai nama na iya ƙara haɗarin wasu cututtukan daji (,,).

Zai iya rage haɗarin gallstone

Lacto-ovo masu cin ganyayyaki suna da ƙananan haɗarin cutar gallstone, yanayin da wuya, kamar ɗakunan cholesterol ko bilirubin a cikin mafitsara ta gall, toshe maka bututun fitsari, da haifar da ciwo.

Wani bincike da aka kwashe shekaru 6 ana yi a cikin mutane 4,839 ya nuna cewa wadanda ba masu cin ganyayyaki ba suna da hadari har sau 3.8 na kamuwa da cutar gallstone fiye da masu cin ganyayyaki. Wannan na iya faruwa ne saboda yawan cin cholesterol na wadanda ke kan abincin mai ganyayyaki ().

Biyan abincin lacto-ovo-mai cin ganyayyaki na iya tallafawa asarar nauyi mai kyau, amfani lafiyar zuciyar ku, da rage haɗarin wasu cututtukan kansa, rubuta ciwon sukari na 2, da duwatsun gall.

Rushewa da la'akari

Kodayake abincin mai cin ganyayyaki yana ba da fa'idodin kiwon lafiya da yawa, tsari mai kyau yana da mahimmanci don hana mummunan tasirin lafiya.

Da ke ƙasa akwai wasu dalilai da za a yi la’akari da su yayin amfani da abincin lacto-ovo-mai cin ganyayyaki.

Buƙatar yiwuwar kari

Abincin mai cin ganyayyaki na iya zama mai wadataccen abinci, amma ya kamata a mai da hankali kan abubuwan da kuke sha na baƙin ƙarfe, furotin, zinc, da acid mai mai omega-3. Za'a iya ba da shawarar karin abubuwan abinci idan tushen abinci na waɗannan abubuwan gina jiki sun rasa (,).

Sunadaran suna da mahimmanci ga lafiyar jiki. Tushen kayan lambu sun hada da kwai, kiwo, wake, wake, wake, tofu, hatsi, kwaya, da kuma kwaya. Abincin da ke cike da amino acid lysine - tubalin gini na furotin galibi ba shi da wadataccen kayan abinci - sun haɗa da umesaumesan wake, nutswa nutsa, seedsa ,a, da ƙwai ().

Iron yana safarar iskar oxygen a jikinka. Masu cin ganyayyaki na iya buƙatar ƙarfe sau 1.8 fiye da kowane mai rai. Tushen baƙin ƙarfe na kayan lambu sun haɗa da tofu, wake, doya, hatsi masu ƙarfi, almond, da kuma ganye. Vitamin-C mai wadataccen abinci, kamar su citrus da barkono, na iya haɓaka sha (,).

Zinc yana tallafawa girma, warkar da rauni, da kuma tsarin garkuwar jiki. Wasu daga cikin tsire-tsire, wadataccen abinci irin na zinc sun hada da wake, wake, wake, tofu, man gyada, cashews, hatsi, da hatsi masu ƙarfi.

Omega-3 fatty acid sun hada da EPA, DHA, da kuma ALA (wanda ke nuna EPA da DHA). Suna tallafawa zuciya, ido, fata, jijiya, da lafiyar kwakwalwa. Shan karin mai na algal da cin abinci kamar goro da flax na iya taimaka muku biyan bukatun omega-3 ().

Mahimmancin ingancin abinci

Tare da karuwar shahararrun kayan abinci na tsire-tsire, akwai yawancin abinci mai cin ganyayyaki wanda zaku zaɓi.

Koyaya, yawancin abinci da aka siyarwa don masu cin ganyayyaki lacto-ovo an shirya su kuma an sarrafa su sosai, ma'ana zasu iya kasancewa cikin ƙarin sukari, gishiri, ƙwayoyin mai da mai mai daɗi, da adadin kuzari.

Tabbatar da duba jerin kayan abinci da lakabin abinci mai gina jiki don yanke hukunci ko waɗannan abincin sun dace muku.

Ya kamata a shirya tsarin cin ganyayyaki na Lacto-ovo-ganye mai kyau don saduwa da bukatunku na gina jiki, musamman don furotin, tutiya, baƙin ƙarfe, da kitse na omega-3. Tabbatar da yin bitar jerin kayan abinci da lakabin abinci mai gina jiki don ganin idan kunshin kayan lambu ya dace da burin lafiyar ku.

Abinci don kaucewa

Waɗanda ke bin tsarin cin ganyayyaki na lacto-ovo-sun guji cin abincin da dabbobi ke fitarwa, ban da ƙwai da kayayyakin kiwo.

Dole ne ku kalli lakabin kayan abinci na kowane abincin da aka killace don sanin ko ya ƙunshi abubuwan haɗin dabbobi, gami da:

• Nama: naman sa, naman alade, rago, naman alade, da naman da aka sarrafa kamar tsiran alade, naman alade, da karnuka masu zafi
• Kifi: kifi, kifin kifi kamar kaguwa da lobster, sauran abincin teku kamar katanga
• Kaji: kaza, agwagwa, Goose, kwarto, turkey

Abincin lacto-ovo-mai cin ganyayyaki ya ware nama, kifi, da kaji.

Abincin da za'a ci

Sanya tsarin abincinku gaba daya, abincin da ba a sarrafa ba, har da kwai da kayayyakin kiwo, gami da:

• 'Ya'yan itãcen marmari apples, ayaba, lemu, strawberries, peach, kankana
• Kayan lambu: broccoli, kale, barkono mai kararrawa, alayyafo, naman kaza, eggplant
• Cikakken hatsi: quinoa, sha'ir, amaranth, hatsi, buckwheat
• Qwai: duka ƙwai, ciki har da fata da yolks
• Kayayyakin kiwo: madara, yogurt, cuku, man shanu
• Wake da legumes: wake, wake, gyada, wake
• Goro, tsaba, da man goro: cashews, almond, walnuts, 'ya'yan kabewa,' ya'yan flax, man gyada
• Kiwan lafiya: avocados, man zaitun, zaitun, kwaya, tsaba
• Cincin ganyayyaki: tofu, seitan, tempeh, da furotin furotin mai cin ganyayyaki

Ku ci shi cikakke, ƙananan kayan abinci na tsire-tsire, gami da 'ya'yan itatuwa, kayan marmari, kwayoyi, kwaya, da hatsi gaba ɗaya, gwargwadon iko. Hakanan, hada da qwai da kayan kiwo, kamar su madara, cuku, da man shanu, yadda kuke so.

Samfurin shirin abincin lacto-ovo-mai cin ganyayyaki

Anan shirin abinci na kwanaki 5 don fara muku akan abincin lacto-ovo-mai cin ganyayyaki. Daidaita shi don dacewa da abubuwan da kuke so da abubuwan da kuke so.

Litinin

• Karin kumallo: markadadden kwai da kayan lambu da kuma toast butter
• Abincin rana: gauraye salatin koren tare da tofu wanda aka nika shi da man zaitun da ruwan tsami, aka yi amfani da shi da dinbin na goro da zabib
• Abincin dare: veggie cheeseburger tare da latas, tumatir, da albasa akan tila, ana aiki da shi a gefen bishiyar asparagus

Talata

• Karin kumallo: 'ya'yan itace da yogurt smoothie tare da kwai dafaffen kwai
• Abincin rana: salatin taliya tare da wake, cuku, da kayan lambu, wanda aka yi amfani da shi tare da gefen inabi
• Abincin dare: seitan da kayan lambu masu motsa-fry tare da gefen berries

Laraba

• Karin kumallo: oatmeal tare da apples and cuku gida
• Abincin rana: tempeh da kayan marmari na kayan lambu, anyi aiki da karas da hummus
• Abincin dare: gasashen cuku da miyan tumatir, tare da gasasshen kayan lambu

Alhamis

• Karin kumallo: alayyafo quiche da 'ya'yan itace
• Abincin rana: Kayan lambu da cuku pizza a kan tortilla
• Abincin dare: Burodi lentil tare da gasashen dankali

Juma'a

• Karin kumallo: itacen avocado da naman alade da ayaba
• Abincin rana: Sanwic na salatin sandwich tare da miyan kayan lambu
• Abincin dare: nachos tare da “ayyukan,” gami da wake, cuku, waken soya, kirim mai tsami, salsa, avocado, da zaitun baƙi, waɗanda aka yi amfani da su a gefen ’ya’yan itace

Ra'ayoyi masu sauƙi

Anan akwai wasu dabaru masu sauki, lacto-ovo-mai cin ganyayyaki idan kuna jin yunwa tsakanin abinci:

• dafaffen kwai
• gaurayar hanya da aka yi da kwayoyi, tsaba, da busassun 'ya'yan itace
• ayaba yanka tare da almond butter
• danyen kayan lambu da hummus
• yogurt tare da berries da tsaba
• gasashen kaji
• dunkulen hatsi tare da guacamole
• popcorn tare da cuku Parmesan
• seleri tare da man gyada da zabibi

Kuna iya yin abinci mai kyau da abinci mai daɗi da ciye-ciye da yawa ta amfani da kayan lambu. Samfurin samfurin da ke sama yana nuna muku yadda kwana biyar a kan abincin ganyayyaki na lacto-ovo zai yi kama, tare da fewan dabaru na cin abincin da zaku more tsakanin abinci.

Layin kasa

Abincin lacto-ovo-mai cin ganyayyaki ya dace idan kuna da sha'awar rage yawan abincin dabbobi amma ba kawar da su gaba ɗaya daga abincinku ba.

Wannan abincin yana da alaƙa da fa'idodi masu yawa na kiwon lafiya, gami da rage haɗarin kiba, cututtukan zuciya, ciwon sukari na 2, da wasu cututtukan kansa.

Cin abincin lacto-ovo-mai cin ganyayyaki zai iya taimaka maka cin cikakke, abincin tsire-tsire marasa sarrafawa, wanda ake dangantawa da yawa daga fa'idodin lafiyar da ke tattare da wannan hanyar cin abinci.

Tabbatar da mai da hankali ga abincin da kake ci kuma karanta alamomin akan kayan marmari na ganyayyaki don tabbatar da cewa abincin ka ya yi daidai da burin lafiyar ka da bukatun abinci mai gina jiki.