Ovo-Vegetarian Diet: Cikakken Jagora da Tsarin Abinci

Wadatacce

• Menene ovo-mai cin ganyayyaki?
• Yawancin fa'idodi masu yawa
• Zai iya ba da gudummawa ga ingantaccen tsarin abinci
• Yayi kyau ga zuciyar ka
• Yana inganta daidaitaccen sukarin jini
• Sauran fa'idodi
• Matsaloli da ka iya faruwa
• Rashin cin abinci mai gina jiki
• Vitamin, ma'adanai, da omega-3s
• Kayan cin ganyayyaki masu cin ganyayyaki
• Abincin da za'a ci
• Abinci don kaucewa
• Samfurin menu
• Litinin
• Talata
• Laraba
• Alhamis
• Juma'a
• Layin kasa

Numberara yawan mutane a duk duniya suna bin abincin ganyayyaki don dalilai da yawa na kiwon lafiya, muhalli, kuɗi, da kuma dalilai na addini.

Akwai nau'ikan nau'ikan ganyayyaki iri-iri, gami da ovo-vegetarian diet.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da ovo-cin ganyayyaki kuma yana ba da samfurin abinci.

Menene ovo-mai cin ganyayyaki?

Abincin mai cin ganyayyaki-tsire-tsire yana keɓance dukkan abincin dabbobi banda ƙwai.

Nama, kaji, kifi, ko kayan kiwo kamar madara, yogurt, da cuku an cire su, amma duka ƙwai, fararen ƙwai, da abinci mai ƙwai kamar mayonnaise, noodles na kwai, da wasu kayan da aka toya an halatta.

Abincin Ovo-mai cin ganyayyaki ba shi da farin jini fiye da abincin maras cin nama, wanda ke keɓance duk abincin da dabbobi ke samu da kayan da ake samu gaba ɗaya, da kuma kayan lambu na lacto-ovo-vegetarian, waɗanda suka haɗa da kayayyakin kiwo da ƙwai amma ba nama, kaji, ko kifi ba.

Shirye-shiryen abinci mai cin ganyayyaki kowane iri sun zama masu gina jiki da lafiya sosai. Duk da haka, akwai dalilai da yawa da yasa wani zai iya zabar abincin obo-mai cin ganyayyaki akan sauran nau'ikan.

Cikakken ƙwai duka mai araha ne da mai gina jiki, yana mai da su babban ƙari ga kusan kowane irin abinci. Suna matsayin kyakkyawan tushen ingantaccen furotin, bitamin B, da mahaɗan anti-inflammatory.

A zahiri, wasu mutane sun zaɓi haɗawa da ƙwai a cikin wani abincin da ba na dabba ba idan suna da wahalar biyan bukatun abinci mai gina jiki akan tsayayyen ganyayyaki.

Abincin mai cin ganyayyaki zai zama zaɓi mai dacewa ga wanda yake son ya zama mai cin ganyayyaki amma yana da ƙoshin lafiya ko ƙwarewar kayan kiwo.

Bugu da ƙari kuma, wasu na iya zaɓar abincin saboda damuwa na addini, mahalli, ko ɗabi'a game da yadda ake kula da dabbobin da ake amfani da su don samar da nama da kiwo.

Waɗanda waɗannan batutuwan ɗabi'a ke motsa su galibi suna tabbatar da cin ƙwai ne kawai na ɗan adam da kayayyakin ƙwai.

Abincin Ovo-mai cin ganyayyaki yana keɓance dukkan kayayyakin dabba ban da ƙwai. Mutane na iya zaɓar wannan tsarin cin abincin don lafiyar, muhalli, addini, ko kuma ɗabi'a.

Yawancin fa'idodi masu yawa

Abincin mai cin ganyayyaki na iya amfani da lafiyar ku ta hanyoyi daban-daban.

Zai iya ba da gudummawa ga ingantaccen tsarin abinci

Bincike ya nuna cewa mutanen da ke bin abincin masu ganyayyaki yawanci suna cin abinci mai gina jiki, irin su 'ya'yan itace, kayan lambu, kayan lambu, da hatsi gaba ɗaya, idan aka kwatanta da waɗanda ba sa cin ganyayyaki (2).

Hakanan suna yawan cinye ƙananan adadin kuzari daga ƙarin sugars da wadataccen mai kuma sun fi dacewa da bin shawarwarin don amfani da sinadarin sodium (2,).

Masana da yawa suna tunanin cewa wannan na iya zama dalilin da ya sa masu cin ganyayyaki galibi ke da kyakkyawan sakamako na lafiya fiye da wadanda ba masu cin ganyayyaki ba, amma ana bukatar karin bincike kafin a sami kyakkyawar alakar sanadi da tasiri ().

Yayi kyau ga zuciyar ka

Idan kuna neman yin canje-canje na abinci wanda zai amfani zuciyar ku, abincin ovo-mai cin ganyayyaki zai iya zama mai tasiri.

Karatu da yawa sun lura cewa masu cin ganyayyaki na iya samun kasadar 30-40% na cututtukan zuciya, idan aka kwatanta da waɗanda ba masu cin ganyayyaki ba ().

Abin da ya fi haka, idan aka haɗa su tare da motsa jiki na yau da kullun da ayyukan kula da danniya, an nuna alamun cin ganyayyaki don rage karfin jini da matakan cholesterol, kazalika da juya tarin abin almara a cikin jijiyoyin jini ().

Yana inganta daidaitaccen sukarin jini

Shirye-shiryen abincin ganyayyaki na iya rage haɗarin kamuwa da ciwon sukari na nau'in 2 ta hanyar inganta kula da sukarin jini da ƙwarewar insulin.

Binciken da aka yi kwanan nan game da nazarin 14 ya gano cewa masu cin ganyayyaki kusan 25% ba za su iya ci gaba da ciwon sukari na 2 ba, idan aka kwatanta da marasa cin ganyayyaki ().

Bugu da ƙari, mutanen da suka riga sun sami yanayin na iya samun ingantaccen ƙwarewar insulin da kuma kyakkyawan kula da sukarin jini a kan abincin ganyayyaki ().

Yawanci yawan cin hatsi, 'ya'yan itãcen marmari, da kayan lambu na waɗanda ke kan abincin ganyayyaki da alama suna taka muhimmiyar rawa wajen rigakafin ciwon sukari.

Musamman musamman, abinci kamar ganye mai duhu da kayan lambu waɗanda suke cikin fiber, beta-carotene, bitamin C, da magnesium na iya samun tasirin rigakafi mafi ƙarfi ().

Sauran fa'idodi

Abubuwan cin ganyayyaki suna da alaƙa da wasu abubuwan kiwon lafiya da fa'idodin rayuwa, gami da:

• Rage nauyi. Abubuwan cin ganyayyaki sau da yawa ƙananan kalori kuma suna iya haɓaka ƙimar nauyi ta yadda ya kamata fiye da wadatar abinci mai amfani (2,).
• Tallafa lafiyar hanji. Abubuwan cin ganyayyaki suna da wadataccen zare da ƙwayoyin tsire-tsire masu haɓaka kiwon lafiya waɗanda zasu iya haɓaka haɓakar ƙwayoyin cuta masu ƙoshin lafiya, wanda ke haifar da ingantaccen aikin narkewa da inganta rigakafi (,).
• Zai iya rage haɗarin cutar kansa Wasu nazarin suna nuna cewa kayan cin ganyayyaki na iya rage haɗarin cutar kansa har zuwa 12%, kodayake ana buƙatar ƙarin bincike ().
• Mafi araha. Nama mai inganci da kayan kiwo na iya zama mai tsada. Don haka, abincin ganyayyaki na iya zama mai araha.

Kodayake kayan cin ganyayyaki suna da halaye masu kyau da yawa, yana da mahimmanci a tuna cewa babu takamaiman sakamako mai tabbaci.

Abincin mai cin ganyayyaki na iya ba da fa'idodi da yawa ga lafiyar jiki, gami da rage haɗarin cututtukan zuciya, ciwon sukari, da ciwon daji. Hakanan yana iya inganta lafiyar hanji da haɓaka ƙimar lafiya.

Matsaloli da ka iya faruwa

Ga yawancin mutane, cin ovo-mai cin ganyayyaki yana da aminci da lafiya. Koyaya, zaku iya kasa samun wasu mahimman abubuwan gina jiki idan baku shirya abincinku da kyau ba.

Rashin cin abinci mai gina jiki

Cin cikakken furotin yana da mahimmanci don kiyaye kasusuwa, tsokoki, gabobi, fata, da gashi.

Yawancin abincin da ba cin ganyayyaki suna dogara da nama da kayayyakin kiwo don furotin. A matsayin abincin obo-mai cin ganyayyaki ban da waɗannan abinci, kuna buƙatar tabbatar da cewa kuna samun furotin a wani wuri.

Qwai, qamshi, kwayoyi, da 'ya'yan iri duk manyan zabin sunadarai ne wadanda suke da dankon ovo-vegetarian.

Vitamin, ma'adanai, da omega-3s

Wasu daga cikin rashi na rashin abinci mai gina jiki da suka hada da baƙin ƙarfe, alli, zinc, fitsaran omega-3, da bitamin D da B12 ().

Nama, kifi, da kayan kiwo galibi sune tushen tushen waɗannan abubuwan gina jiki a cikin abincin mara cin ganyayyaki. Sabili da haka, cire su na iya haifar da nakasu idan ba ku yi hankali ba don maye gurbin su da madadin masu cin ganyayyaki.

Anan ga wasu 'yan abincin da zasu iya samar da waɗannan abubuwan gina jiki yayin da kuke canzawa zuwa abincin mai-ganyayyaki:

• Ironarfe. Ciki har da ƙwai da tushen ƙarfe kamar kayan lambu, waken soya, wake na garbanzo, shinkafar launin ruwan kasa, hatsi masu ƙarfe, 'ya'yan itace busasshe,' ya'yan kabewa, da pistachios hanya ce mai ma'ana don biyan buƙatun baƙinku ().
• Alli. A kai a kai sun hada da abinci kamar farar wake, ganyen ja, arugula, bok choy, tofu, da abinci mai-sinadarai masu gina jiki a cikin abincinku don tabbatar da isasshen sinadarin (12).
• Vitamin D. Bada lokaci a rana shine hanya mafi kyau don karfafa samar da bitamin D a cikin fatar ku. Qwai daga kaji masu kiwo, abinci masu ƙarfi, da namomin kaza da aka yi amfani da su da hasken UV suma tushe ne mai kyau (,,).
• Vitamin B12. Qwai shine kyakkyawan tushen bitamin B12. Hakanan yake daidai da abinci mai ƙarfi kamar maye gurbin madara ko yisti mai gina jiki ().

• Tutiya. Cikakken hatsi, qwai, kwaya, iri, da kuma hatsi dukkansu ingantattun hanyoyin sinadarin zinc ne wadanda suka dace da ovo-vegetarian (17).
• Omega-3 mai. Seedsa Chian Chia, seedsa flaan flax, heartsan farin ciki, da areyakin goro sune tushen tushen ƙwayoyin omega-3. Bugu da ƙari, ƙwai daga kajin da ake ciyar da abinci mai wadatar omega-3 na iya samar da waɗannan lafiyayyun ƙwayoyin ().

Idan kun ga cewa baza ku iya biyan bukatunku na kowane ɗayan waɗannan abubuwan gina jiki ba ta hanyar abinci kawai, tuntuɓi mai ba da kiwon lafiya ko likitan abinci game da shan kari.

Kayan cin ganyayyaki masu cin ganyayyaki

Ba duk abinci mai daɗi da mai cin ganyayyaki ke da lafiya ba.

Gurasar da ba ta da nono, soyayyen abinci, kayan maye na nama, da kuma abubuwan sha masu daɗin sukari, hatsi, da alawa, a zahiri suna dacewa da salon ovo-mai cin ganyayyaki amma ya kamata a cinye su da ɗan kaɗan, idan ma a ce.

Amintaccen abinci mai cin ganyayyaki yana jaddada cikakke, abinci mai ƙoshin abinci mai gina jiki da iyakance hatsi mai laushi, ƙara sugars, mai mai daɗaɗa mai yawa, da sauran kayan abinci masu sarrafawa na zamani.

Abubuwan cin ganyayyaki na iya zama marasa ƙarfi a cikin wasu abubuwan gina jiki, wanda zai iya sa ku cikin haɗarin rashin ƙarfi. Mayar da hankali kan tsara cikakken abinci mai gina jiki wanda zai iya biyan buƙatunku tare da tushen tushen waɗannan abubuwan gina jiki.

Abincin da za'a ci

Kodayake an iyakance wasu nau'ikan abinci akan abincin mai-ganyayyaki, kuna da wadatattun zaɓuɓɓukan abubuwan gina jiki waɗanda zaku zaɓa.

Kyakkyawan tsarin ovo-mai cin ganyayyaki ya dace da nau'ikan duka, abinci mai tushen tsirrai, kamar:

• 'Ya'yan itace: apples, lemu, pears, berries, ayaba, abarba, mangoro, inabi, avocado
• Kayan lambu: ganyen ganye, karas, dankali, bishiyar asparagus, jujjuya, broccoli, farin kabeji, kokwamba, radishes, barkono mai kararrawa, kabeji, tumatir, lokacin bazara da hunturu squash
• Hatsi: shinkafa, masara, quinoa, amaranth, buckwheat, bulgur, sha'ir, oatmeal, taliya, farfasawa, popcorn, hatsi, burodi (wanda ba shi da madara ko man shanu)
• Legumes: waken soya, tempeh, tofu, miso, alkamarta, baƙar wake, wake na garbanzo, wake na wake, wake, gyada, wake wake, wake navy
• Kwayoyi da tsaba: goro, macadamia nuts, pecans, pistachios, almond, cashews, kwayar Brazil, kwayan hemp, chia tsaba, sunflower seed, goro butter, flax seed
• Qwai da kayayyakin kwai: duka ƙwai, kwai fata
• Masu maye gurbin kiwo: madarar waken soya, madarar almond, madarar oat, madara mai tsami, madara cashew, yogurt mara madara, cuku-madarar nono
• Mai: zaitun, avocado, gyada, flaxseed, da man kwakwa
• Abubuwan sha kofi, shayi, ruwa, ruwan ma'adinai, madarar non madara

Ka tuna cewa kawai saboda abinci mai cin ganyayyaki baya nufin yana da lafiya. Don girbar fa'idodin lafiyar abincin obo-mai cin ganyayyaki, yana da mahimmanci a mai da hankali kan duka, ƙaramin sarrafa abinci yadda ya kamata.

Abubuwa iri-iri, kamar su hatsi, hatsi, kayan lambu, kwaya, iri, ƙwai, da 'ya'yan itatuwa, suna yin lafiyayyen ganyayyen ganyayyaki. Yi aikin daidaitawa idan kun haɗa da abinci mai sarrafawa.

Abinci don kaucewa

Babban abincin da za a guji cin abinci mai cin ganyayyaki shine nama da kayayyakin kiwo, amma ya kamata a cire wasu kayan abinci mai nama.

Idan kana canzawa zuwa abinci mai cin ganyayyaki, guji masu zuwa:

• Red nama: naman sa, rago, naman alade
• Kaji: kaza, turkey, agwagwa
• Kifi da kifin kifi
• Kiwo: madara, yogurt, cuku, man shanu
• Kayan gasa burodi da waina da aka yi da madara ko man shanu
• Nama-da abincin da aka samo daga abubuwan karin abinci: gelatin, man alade, carmine, kesin, whey
• Sauran abubuwa: romo na dabba, pâté, kifin miya, wasu sinadarai na omega-3, mayukan kirim da ba kiwo ba, tufar Kaisar

Kuna iya nemo madadin kayan lambu don yawancin waɗannan abinci. Duk da haka, ka tuna cewa waɗannan maye gurbin na iya zama koyaushe bai dace da abinci ba.

Misali, yawancin madaran da ba su da madara ba su samar da furotin da ma'adinai daidai da na madarar shanu na yau da kullum. Wannan bai sanya su zama mummunan zaɓi ba, amma yana da kyau muyi la'akari idan burin ku shine gina cikakkiyar abincin mai cin ganyayyaki.

Abincin Ovo-mai cin ganyayyaki ya ware dukkan nama, kiwo, da nama-da kayan ƙanshi da ƙoshin abinci.

Samfurin menu

Kodayake bukatun abinci mai gina jiki da abubuwan da ake so na abinci na iya bambanta, ga misalin abin da kwana biyar kan cin ovo-vegetarian na iya zama.

Litinin

• Karin kumallo: kwakwa-chia pudding tare da daskararre berries da walnuts
• Abincin rana: lentil kayan lambu tare da fatsilan flax
• Abincin dare: tofu-kayan lambu saro soya da shinkafa launin ruwan kasa

Talata

• Karin kumallo: dunƙulen hatsi tare da ganyen alade da kwai
• Abincin rana: hummus-da-kayan lambu sandwich kunsa tare da gefen berries
• Abincin dare: kwano na quinoa tare da wake wake, yisti mai gina jiki, hadewar ganye, guacamole, da salsa

Laraba

• Karin kumallo: koren santsi wanda aka yi shi da alayyaho, furotin mai ƙanshi, madara cashew, man shanu na almond, ayaba, ginger, da avocado
• Abincin rana: Sanwalin-salad na ƙwai akan burodin hatsi
• Abincin dare: taliyar gyada mai yaji tare da edamame, kabeji mai ruwan shunayya, da cilantro

Alhamis

• Karin kumallo: oatmeal tare da sabbin fruita fruitan itace, seedsa seedsan hatsi, da monda slan almond
• Abincin rana: Abincin da aka bari na gyada
• Abincin dare: smoky tempeh tare da gasasshen kayan lambu da ganyayyaki naman kaza risotto

Juma'a

• Karin kumallo: kwai-da-kayan lambu scramble tare da gefen sabbin 'ya'yan itace
• Abincin rana: farin wake, kale, da miyar tumatir mai hade da kayan miya
• Abincin dare: farin kabeji-da-chickpea tacos tare da cilantro-lemun tsami cashew cream miya

Tsarin abinci na samfurin da ke sama yana ba da wasu kyawawan abubuwan abinci da daidaitattun jita-jita waɗanda za ku iya morewa a kan ingantaccen abincin ovo-mai cin ganyayyaki.

Layin kasa

Abincin ovo-mai cin ganyayyaki wani nau'in cin ganyayyaki ne wanda ya kevanta da duk kayayyakin dabbobi ban da qwai.

Muddin an shirya shi sosai, wannan hanyar cin abinci na iya samar da dukkan abubuwan gina jiki da jikinku ke buƙata kuma yana iya ba da fa'idodi iri-iri, gami da rage haɗarin cututtukan zuciya da ciwon sukari.

Idan kun shirya canzawa zuwa abincin ovo-mai cin ganyayyaki, tabbatar cewa kun haɗa da nau'ikan hatsi gaba ɗaya, legumes, kwayoyi, tsaba, kayan lambu, da 'ya'yan itatuwa don tabbatar kuna cin riba sosai daga abincinku.