Ovolactovegetarianism: menene menene kuma fa'idodinsa

Wadatacce

• Babban fa'idodi
• Misali na menu na abinci mai abinci mai gina jiki
• Girke-girke na ovolactovegetarians
• 1. Kwallan nama
• 2. Naman kaza cushe dankalin turawa girke-girke

Abincin ovolactovegetarian wani nau'in abinci ne na ganyayyaki wanda a ciki, ban da abincin kayan lambu, an bashi izinin cin ƙwai da madara da dangoginsu, a matsayin abinci na asalin dabbobi. Ta wannan hanyar, an cire kifi, nama da kayan naman daga abinci, kamar yadda yake a kowane irin nau'in ganyayyaki.

Lokacin da aka haɗu da wannan abincin a cikin lafiyayyen abinci, zai iya samar da fa'idodi da yawa ga lafiya, yana ba da gudummawa don rigakafin cututtukan zuciya. Gabaɗaya, mutanen da suke son rage cin abincin asalin dabbobi saboda muhalli da / ko dalilai na kiwon lafiya, yana da mahimmanci a tuntuɓi masanin abinci mai gina jiki, don shirya tsarin abinci mai keɓancewa don kauce wa karancin wasu na gina jiki.

Babban fa'idodi

Shayarwar abinci mai ƙoshin lafiya na iya kawo fa'idodi ga lafiya, kamar su:

• Taimakawa hana cututtukan zuciya da jijiyoyin jini, tunda yawan cin ‘ya’yan itace da kayan marmari da cewa babu nama da ake ci, yana taimakawa rage cholesterol da hana samuwar allunan mai mai a jijiyoyi, da rage barazanar bugun zuciya da shanyewar jiki;
• Rage haɗarin kamuwa da ciwon sikari na 2, tunda yawan cin abinci mai kyau, kamar su hatsi, 'ya'yan itatuwa, kayan lambu da na goro suna karuwa, wadannan abinci suna da wadataccen fiber wanda ke taimakawa wajen daidaita sukarin jini;
• Tsayar da ciwon daji, wato nono, prostate, colorectal da gastrointestinal, kamar yadda nau'ikan abinci ne mai wadataccen antioxidants, bitamin, ma'adanai, da zare, ban da sauran abubuwan gina jiki wadanda ke da kayan kamuwa da cutar kansa;
• Faranta asarar nauyi, saboda raguwar yawan cin abincin dabbobi, kamar yadda abincin da ovolactovegetarians ke amfani da shi na taimakawa kara jin dadi da kuma wasu nazarin sun gano raguwar BMI sosai a cikin mutanen da ke bin irin wannan abincin;
• Rage karfin jini, Tunda karatun ya tabbatar da cewa yawan cin naman yana da nasaba da hauhawar jini. Bugu da kari, irin wannan abincin na ganyayyaki yana da yalwar fiber da sinadarin potassium, wadanda ke taimakawa wajen daidaita hawan jini yayin shan shi a kai a kai.

Koyaya, yana da mahimmanci mutun ya sani cewa, koda akan cin abincin ovolactovegetarian, yawan cin abinci da aka sarrafa, kayan zaki da mai, kamar su kek, soyayyen abinci da sauran kayan abinci da aka sarrafa, ya kamata a guji don bayar da duk fa'idodin da aka ambata ba tare da cutar da lafiya ba.

Misali na menu na abinci mai abinci mai gina jiki

A cikin menu na abinci na ovolactovegetarian, an yarda da duk abinci na asalin kayan lambu, kamar hatsi, bran, flakes, legumes, kwayoyi, kayan lambu da 'ya'yan itace, da abinci tare da ƙwai, madara da abubuwan ci gaba, kamar yadda aka nuna a tebur mai zuwa:

Adadin da aka saka a cikin menu ya bambanta gwargwadon shekaru, jima'i, motsa jiki da kuma cututtukan da ke tattare da shi, don haka abin da ya fi dacewa shi ne neman likitan abinci don cikakken kima da kuma shirya tsarin abinci mai dacewa da bukatun kowane mutum.

Bugu da ƙari, ƙarin abinci mai gina jiki na wasu ƙananan ƙwayoyin cuta, kamar ƙarfe da bitamin B12, na iya zama dole. Saboda wannan, yana da mahimmanci a tuntubi masanin abinci mai gina jiki don ya iya shirya daidaitaccen tsarin cin abinci wanda ya dace da bukatun mutum, yana guje wa ƙarancin abinci mai gina jiki. Duba jerin abinci mai wadataccen ƙarfe na asalin shuka.

Girke-girke na ovolactovegetarians

1. Kwallan nama

Sinadaran:

• 4 tablespoons na gurasa;
• 1/2 tablespoon na alkama gari;
• 1 kofuna na furotin soya;
• 1/2 lita na ruwan dumi;
• Ruwan 'ya'yan itace na lemon zaki 1/2;
• 1 kwai da aka buga;
• 1/2 grated albasa;
• Coriander, faski, gishiri, barkono da basil dan dandano.

Yanayin shiri:

Shayar da furotin na waken soya a cikin ruwan dumi tare da ruwan lemon tsami kuma bari ya tsaya na tsawan minti 30. Saka hadin a cikin sieve sai a matse shi sosai har sai an cire dukkan ruwan. Sannan ki hada dukkan kayan hadin, ki kwaba da kyau.

Sanya kullu a cikin injin motsa jiki ko mai sarrafawa don sanya sinadaran su zama iri daya, samar da kwallayen a cikin girman da ake so, tare da taimakon garin alkama don kauce wa mannewa da hannaye. Cookballballs a cikin tanda ko a cikin tumatir miya na kimanin minti 40.

2. Naman kaza cushe dankalin turawa girke-girke

Sinadaran:

• 700 grams dankali;
• 300 grams na gauraye namomin kaza;
• 4 tablespoons na alkama gari;
• 1 albasa na nikakken tafarnuwa;
• Mai;
• Yankakken faski;
• Gurasar burodi;
• Gishiri dan dandano;
• 2 qwai.

Yanayin shiri:

Ki dafa dankalin sai ki markada shi kamar za ki yi puree, sai ki ajiye a roba. Yi sauté tare da tafarnuwa da man zaitun sannan kuma a ƙara naman kaza a dafa na 'yan wasu lokuta, a kan babban zafi, ana motsawa lokaci-lokaci har sai sun yi laushi sosai. Kafin kashe wuta, ƙara faski mai yalwa kuma daidaita gishiri.

Theara ƙwai da garin alkama sai a gauraya su sosai har sai kun sami kwalliyar kama da juna. Raba cakuda a kananan yankuna da fasali a sifar dankalin turawa, a sanya cokali 1 na naman kaza a dafa a tsakiya. Da sauri wuce dankalin turawa a cikin burodin sai a sanya a cikin kaskon mai mai. Sanya a cikin tanda matsakaici, preheated na kimanin minti 20 ko har sai da launin ruwan kasa launin ruwan kasa.

Kalli bidiyo mai zuwa ka koya yadda ake cin ganyayyaki kuma menene fa'idodi: