John Myers
Ingabe usunqume ukushintsha indlela odla ngayo? Uma kunjalo, siyakuhalalisela ngalesi sinqumo esihle kakhulu! Manje-ke indaba nje yokwenza uhlelo lokudla okunempilo oluhambisana nezidingo zakho? Uma kunezinkinga zempilo okufanele zicatshangelwe, kufanele ubheke uchwepheshe wezokudla onekhono. Uma kungenjalo, ungakwazi kalula ukudala uhlelo lwakho lokudla okunempilo. Kulesi sihloko, uzothola ukuthi yini okufanele uyicabangele lapho uhlela le phrojekthi nokuthi uhlelo olunjalo lungabukeka kanjani.
Udinga uhlelo lokudla okunempilo?
Ingabe nawe ungowalabo bantu abaye bacabanga ngokudla okunempilo isikhathi eside, kodwa ngaphandle koshintsho olukhonkolo olwenzekile kuze kube manje? Ingabe usutholile mayelana nokudla okuhlukile, kodwa awukwazanga ukunquma okwamanje?
Noma ingabe ubumane uphuthelwa ukwesekwa okuncane ngendlela yeseluleko sochwepheshe bokudla okunempilo? Kwesinye isikhathi kulula kunalokho ocabanga ngakho, ikakhulukazi uma usaqala – futhi uma udala ngokushesha uhlelo lokudla okunomsoco olufanelana nomuntu ngamunye futhi olunempilo, kuzoba ngcono. Lokhu kungasetshenziswa njengesiqondiso futhi ukubuyela emuva ngokushesha kube yivelakancane.
Yiqiniso, kufanele kucaciswe kusengaphambili ukuthi ungacabanga ngezinga elingakanani ukuguqula ukudla kwakho kwamanje ukuze ungazizwa ukhungathekile ekuqaleni koshintsho.
Shintsha indlela odla ngayo - ngohlelo lokudla okunempilo nangaphandle kwayo
Uma nje ufuna “ukunonga” ukudla kwakho ngokudla okunempilo, awudingi uhlelo lokudla. Kulokhu, kwanele ukuhlanganisa izithelo ezintsha, amasaladi, imifino ehlutshiwe, nokusanhlamvu okuphelele ekudleni kwakho nsuku zonke.
Ngakolunye uhlangothi, uma uzimisele ukuhamba ibanga elide, uzodinga futhi ukunciphisa ukudla okusekelwe ezilwaneni, kuhlanganise nobisi, futhi unciphise ukudla okugayiwe kanye noshukela ocolile. Uhlelo lokudla okunempilo lungenza umqondo owengeziwe manje ngoba lungenza ushintsho lube lula kuwe. Ungaze ucabange ukwenza okwengeziwe empilweni yakho? Khona-ke ukudla okweqile kwe-vegan kungakulungele.
Nikeza uhlelo lokudla okunomsoco indlela yakho
Ngaphambi kokuba uqale ukushintsha indlela odla ngayo, kufanele uqale ucabange ngokucophelela ngokuthi iyiphi isiqondiso esikufanele kakhulu. Yebo, ngaphezu kokudla esikuchazile, ziningi ezinye. Kodwa-ke, uma kungenzeka, ungaqali ngokudla okungaziwa ngokuphelele kuwe, isb B. nge-macrobiotics, ukudla kwe-Ayurvedic, umsoco ngokusho kwezakhi ezingu-5, noma ukudla okufanayo okungavamile, uma uke waphila isitayela esiphakathi athosiwe kanye ne-schnitzel, ama-roulades nelayisi nama-cold cut kanye noshizi ngesidlo sakusihlwa.
Izidlo eziwubukhazikhazi azibandakanyi nje ukusetshenziswa kwezinongo nezithako zakwamanye amazwe. Ngemuva kwalokhu kungaphezu kwakho konke ukubuka komhlaba komuntu ngamunye, okufanele futhi ubhekane nakho kusengaphambili.
Kunalokho, yenza ukushintsha imikhuba yakho yokudla kube lula ngokuhlanganisa ojwayelene nakho okusha. Ngakho ungaqala ukushintsha ukudla kwakho ngokushesha ngaphandle kokuphambuka okukhulu.
Isinyathelo sokuqala sokudla okunempilo
Uma ukudla kwakho kuze kube manje sekufake inqwaba yokudla okusekelwe ezilwaneni, isb. B. inyama kanye nemikhiqizo yobisi, ushintsho oluya ekudleni okunempilo kungaqala ngesincomo sokunciphisa ukusetshenziswa kwenyama nobisi kuze kube kathathu ngesonto esikhathini esizayo. .
Ukweqile kwamaprotheni ezilwane kungaholela ezifweni eziningi. Lezi zihlanganisa u. I-Rheumatism, i-gout, i-arthrosis, izifo zenhliziyo nemithambo yegazi, nezinye izinkinga eziningi zempilo. Ngakho-ke, ukunciphisa inani lamaprotheni ezilwane kubaluleke kakhulu endleleni eya ekudleni okunempilo.
Ukuncishiswa kwamaprotheni kunikeza umzimba wakho ithuba lokudiliza amaprotheni amaningi abangela izifo. Ngakho-ke, uzozizwa ngokushesha imiphumela emihle yokushintsha kwakho ekudleni. Yiqiniso, lezi zivela ezindaweni ezahlukene kuwo wonke umuntu, kodwa wonke umuntu angacabanga ngokulinganayo ukwanda okukhulu kwamandla.
Kuwe, ukushintshela ekudleni okunamaprotheni amancane kungasho ukuthola ezinye izindlela ezihlwabusayo esikhundleni sezinhlanzi, inyama, amasoseji, nokunye okunjalo kwezinsuku ezine ngesonto. Futhi lokho akunankinga ngempela ngoba uhla lwezindlela zokupheka ze-vegan manje likhulu kangangokuthi uzothola iziphakamiso eziningi ezimibalabala nezimnandi.
Mhlawumbe uzoba nomdlandla ngemiphumela emihle yoshintsho ekudleni kwakho kangangokuthi ungaze ucabange ukuthatha esinye isinyathelo: ukudla kwe-vegan, okungenakho ngokuphelele imikhiqizo yezilwane. Isinqumo ngesakho ngokuphelele.
Dala uhlelo lokudla okunempilo ngokwakho - lusebenza kanje
Uma unqume ukushintsha ukudla kwakho uqonde amaprotheni ancishisiwe noma i-vegan futhi ungadingi uhlelo lokudla okunomsoco, mane ukhethe lezo zindlela zokupheka ezihambisana nokunambitheka kwakho ngenxa yezithako nezinongo ezisetshenzisiwe. Yenza ubuciko bese ushintshanisa isithako esisodwa noma esinye ngendlela ofisa ngayo. Into esemqoka ukuthi uyithanda ngempela!
Kodwa-ke, uma ungomunye walabo bantu abancamela ukusebenza ngokuya ngokucaciswa ekuqaleni koshintsho, manje usungakwazi ukuzenzela uhlelo lwakho lokudla okunempilo. Kufanele iqukathe okunye ukudla kwasekuseni, kwasemini, nedina ngezinsuku ezingenawo amaprotheni. Lokhu kusho ukuthi ayikho inyama noma inhlanzi, amasoseji, ushizi, noma imikhiqizo yobisi evela kumenyu yakho kulezi zinsuku.
Ngokudla kwe-vegan, ayikho imikhiqizo yezilwane edliwayo nhlobo. Ukuze ukhulule lesi sidingo esiqinile, kungenzeka ukuthi ukhethe ukudla kwemifino futhi usebenzise ibhotela nokhilimu zokupheka zakho, ngoba okuqukethwe kwamafutha ale mikhiqizo kudlula ngokucacile okuqukethwe kwamaprotheni. Nakuba lokhu kudla akuseyona i-vegan, kusacishe kungabi nawo amaprotheni ezilwane.
Ukushintshela ekudleni okune-alkaline kuyinkimbinkimbi kunokunciphisa noma ukuyeka amaprotheni ezilwane. Ngakho-ke kuhle ukwenza uhlelo lokudla okunomsoco ekuqaleni kokushintsha kulokhu kudla. Okulandelayo, sizokukhombisa ukuthi lolu hlelo lokudla okunempilo lungabukeka kanjani nokuthi yiziphi izithako ongazisebenzisa ukuluhlanganisa.
Uhlelo lwakho lokudla lokudla okunamaphrotheni aphansi
Uma usuvele unqume izindlela zokupheka ezahlukahlukene futhi ubona kuphela izithako ongasazithandi nhlobo uma uzifunda okwesibili, bese ushintshanisa ezinye. Ngokuqondene nezinongo, awudingi ukunamathela kulokho okucacisiwe lapha, kunjalo. Mane ushintshe futhi unukele amaresiphi ukuze ugcine usuwathanda!
Manje qala ukudala ishejuli yakho yamasonto onke. Akukhathalekile ukuthi uyafuna yini ukudla njengenjwayelo ezinsukwini ezine zokuqala futhi ungadli amaprotheni ezilwane ezinsukwini ezintathu ezilandelayo noma okuphambene nalokho, noma ukuthi ulungisa ukudla okungenamaprotheni njalo ngemva kwalokho. Kwenze ngendlela ekufanele kakhulu.
Isibonelo, uhlelo lwakho lokudla lungabukeka kanje:
Usuku lweviki
Monday:
- Ibhulakufesi elinempilo: Isinkwa esinempilo esine-vegan spread and chives, kanye nezingcezu zikatamatisi nekhukhamba ezinongwe ngosawoti wemifino
- Isidlo sasemini: Isitshulu se-vegan esimnandi, esifana ne-B. lentil, ubhontshisi, iklabishi le-savoy, noma isitshulu semifino
- Isidlo sakusihlwa: i-risotto namakhowe we-porcini
Manje ungathola ukusabalala kwe-vegan kuzo zonke izitolo ezinkulu. Izinsalela ezenziwe ekhaya zinambitheka kahle kakhulu. Ukukhethwa kokuhlukahluka okungenzeka kungatholwa ngaphansi kokusabalala kwe-vegan.
NgoLwesibili:
- Ibhulakufesi elinempilo: I-muesli engenashukela ne-apula eliqotshiwe kanye nobhanana, ogcwele ubisi lwezitshalo, njengobisi lwe-oat B, ubisi lwerayisi, noma ubisi lwe-alimondi.
- Isidlo sasemini: I-Spaghetti Bolognese
- Isidlo sakusihlwa: Ukhilimu wesobho lethanga nesinkwa esiyisicaba
ngoLwesithathu:
- Ibhulakufesi elinempilo: isaladi yezithelo ne-soy yogurt noma i-oat cream
- Isidlo sasemini: I-mushroom casserole ne-potato ne-endive salad
- Isidlo: I-coconut curry nama-peas
Kusukela ngoLwesine kuze kube yiSonto ungaphinde udle njengenjwayelo, kodwa emva kwazo zonke izibiliboco ezimnandi ngokuvamile awusazizwa.
Uma, ngenkathi ushintsha indlela odla ngayo, uthola ukuthi ukudla kwe-vegan nakho kumnandi kuwe, sincoma ukuthatha esinye isinyathelo ngemuva kwalesi silinganiso:
Manje ukudla kwesilwane esisodwa kuphela ngosuku okufanele kudliwe “ngezinsuku ezivamile”. Okunye ukudla yi-vegan. Ngakho ungafaka imikhiqizo yezilwane ekudleni kwakho noma ekuseni noma emini noma kusihlwa. Lokhu kusho ukuthi uma udla amaqanda noma isemishi likashizi ekuseni, ngeke kube khona ukudla okusekelwe ezilwaneni ngalolo suku. Kodwa ungadla eminye imithombo yamaprotheni, isb. B. tofu, tempeh, legumes, imikhiqizo ye-lupine, njll.
Ngalokhu kudla, unikeza umzimba wakho kuphela inani elincane kakhulu lamaprotheni esilwane, ngakho uhlelo lwakho lokugaya ngeke lube nenkinga yokulusebenzisa. Ngalesi sinyathelo sesibili, imiphumela emihle empilweni yakho izomangaza nakakhulu.
Ngisho namanje, uhlelo lokudla okunempilo lungaba usizo kakhulu, ngoba luzokusiza ukuthi ulandelele. Futhi uma uthanda, ungakwazi, vele, ukwenza ngaphandle kwamaprotheni ezilwane ndawonye esinyathelweni esilandelayo.
Ukudla okuyisisekelo kuqeda i-acidic emzimbeni
Abantu abaningi namuhla bane-acidic muva nje, okusho ukuthi ibhalansi yabo ye-acid-base ayilingani. Indlela yokuphila eyenza i-asidi evamile namuhla iyona ebangela lokhu kungalingani. Ngaphezu kokuntuleka kokuzivocavoca umzimba, ukungalali kahle, nokucindezeleka, lokhu kuhlanganisa nokudla okungenampilo okuhlanganisa ngokuyinhloko ukudla okwakha i-asidi (ukudla kwezilwane, izinto ezibhakiwe, ipasta, amaswidi, iziphuzo ezibandayo, utshwala, njll.). Lapho zicutshungulwa, kukhiqizwa ama-asidi amaningi. Ngendlela efanayo, ukucindezeleka kubangela ukuba ama-asidi akheke, kuyilapho ukungawuvivinyi umzimba kuvimbela ama-acids akhiwe ukuba asuswe.
Ngakolunye uhlangothi, ukudla okune-alkali kuyiqembu lokudla elihlanganisa ukudla ngokuvamile okwaziwayo ukuthi kunempilo kakhulu, njengemifino, izithelo, amahlumela namasaladi. Lokhu kuyadingeka ukuze kuncishiswe i-acidification.
Ukudla okune-alkali kwenza lokho kanye: ukudliwa kokudla okwakha i-asidi kuncishisiwe kuyilapho ukuthathwa kokudla okwakha i-alkaline kukhuphuka kakhulu.
Futhi lokho kuyisisekelo sokudla okubizwa ngokuthi i-alkaline-excessive diet, okuhlanganisa cishe amaphesenti angama-70 kuya kwangu-80 e-alkaline kanye namaphesenti angu-20 kuya kwangu-30 amahle (!) Ukudla okwakha i-asidi. Siwuchazile umehluko phakathi kokudla okuhle nokubi okwenza iasidi kuleli thebula, lapho uzothola khona ukudla okuningi - okuhlukaniswe kwaba ukudla okuhle nokubi okwakha iasidi nokudla okune-alkaline.
Uma isisekelo sokudla sihluka kakhulu ekudleni kwakho kwamanje, sikweluleka kakhulu ukuthi udwebe uhlelo lokudla olufanele, ngoba kwenza ushintsho lube lula kakhulu.
Uhlelo lokudla okunempilo lokudla okunothe nge-alkaline
Ngaphambi kokudala uhlelo lwakho lokudla okunomsoco, kufanele uqale ubheke kahle ithebula lethu le-acid-base elishiwo ngenhla bese uliphrinta uma kungenzeka ukuze litholakale uma ulidinga. Uma ukhetha ukudla ukuze uhlanganise ukudla kwakho unaleli thebula engqondweni, ngeke usakwazi ukuphutha.
Kodwa-ke, uma usufake ngaphakathi kwetafula, uzothola ukuthi ukudla okunconywayo akukhona okungaphezu kokudla okunempilo okwaziwayo, kuyilapho ukudla okungenampilo kutholakala esigabeni esibi se-acidifier.
Bese kuba yindaba nje yokuguqula ukudla okunempilo kube ukudla okumnandi. Ngale njongo, uhlelo lwakho lokudla okunempilo lungakhiwa izithako ezilandelayo. Yiqiniso, lezi yiziphakamiso nje ezingahluka ngendlela othanda ngayo:
Izinketho zokudla kwasekuseni zohlelo lwakho lokudla okunempilo
Izithelo ezintsha ngendlela othanda ngayo, amasaladi ezithelo anamakhekheba e-tigernut, amajusi asanda kukhanywa (isb. ama-apula nezaqathi ezinamakhekheba ama-tigernut), ama-smoothie esithelo, ama-smoothie aluhlaza, noma ama-muesli anesisekelo eseqile. Kuze kube manje sithuthela endaweni eyisisekelo.
Izinhlobo ezilandelayo zine-acidic kancane kodwa zisenempilo kakhulu: isinkwa esipeliwe, isb. B. esine-avocado, uphaya opeletwayo oluhlaza noma ujeli wemifino, iyogathi yesoya enezithelo namantongomane engwe, uphuthu lwamamililiti afudumele, noma i-muesli engena-gluten enobisi lwe-alimondi.
Ukwehluka kwesidlo sasemini ohlelweni lokudla okunempilo
Amasaladi:
Amasaladi enkathi ethile anothiswa ngamakhambi namahlumela amelela ukudla okune-alkali ngokuphelele. Gcoba nge-tofu ebhemayo e-crispy, futhi ujabulele ngama-vegan burgers noma ngesinkwa esinempilo.
Imifino:
Yidla imifino emisha nsuku zonke. Cishe yonke imifino ine-alkaline, ngakho-ke ungasebenzisa okusanhlamvu okwenza i-asidi kancane njengesitsha esiseceleni - inqobo nje uma uvumela ukudla okune-alkali kunqobe ngobuningi. Kunezinhlobonhlobo zezitsha zemifino eziyisisekelo. Yiba nobuciko bese uzama amaresiphi akho.
Okusanhlamvu:
Ungakwazi ukuhlanganisa imifino yakho isib. B. namazambane akha i-alkaline noma nama-noodle e-alkaline konjac ngoba ahlala ewukudla okune-alkali ngokuphelele. Kodwa i-millet ingasetshenziswa njengesitsha esiseceleni, kanjalo ne-pseudocereals buckwheat, i-quinoa noma i-amaranth engenayo gluten.
Kunjalo, usengadla irayisi (nakuba inguqulo ephelele yokusanhlamvu) noma usebenzise i-pasta yokusanhlamvu ephelele eyenziwe ngesipelingi, i-Kamut, noma irayisi lokusanhlamvu. I-pasta eyenziwe ngama-lentils noma enye i-legumes nayo iyisitsha esihle kakhulu.
Izinhlobonhlobo zakusihlwa zohlelo lokudla okunempilo
Kusihlwa, uhlelo lokugaya ukudla lunamandla amancane kakhulu kunasemini, ngoba kusukela ngehora lesi-6 ntambama uhlelo, oluvame ukuthwala kanzima, seluvele lulungiselela isigaba esifanele sokuphumula sasebusuku. Ngakho-ke, ukudla okunzima ukukugaya, njengokudla okunothe ngamafutha namaprotheni, ukudla okubhenywayo, ukudla okuthosiwe, noma ukudla nje okukhulu kakhulu - uma kudliwa kusihlwa - kungavimbela ukulala kahle ebusuku.
Abantu abajwayele ukudla okuluhlaza ngokuvamile bangadla izinti zemifino ngesinkwa se-wholemeal noma ezinye izitsha zokudla okuluhlaza kusihlwa ngaphandle kwezinkinga. Kodwa-ke, uma ungakujwayele, ungase ube nezinkinga zokugaya ukudla ngemva kokudla ukudla okuluhlaza kusihlwa, njengokuthi B. Ukuqunjelwa noma ubuhlungu besisu. Kulesi simo, ukudla kwemifino e-steamed noma isobho semifino kuhle.
Uma unesistimu yokugaya ukudla ebucayi, qiniseka ukuthi awudli noma yimiphi imifino efana nobhontshisi kusihlwa. B. ukusetshenziswa kweklabishi. Uma kungenjalo, ungadla ugcwalise imifino eyisitshulu noma eshisiwe.
Uma uthanda ukujabulela isobho lemifino elihle, kufanele ulihlanze njalo. Iba nokhilimu ikakhulukazi futhi igcwale uma uyicebisa nge-oat noma irayisi ukhilimu noma nge-spoonful yebhotela le-alimondi. Uma ufuna ukwehlisa isisindo, ungakwazi futhi ukwengeza ama-noodle e-alkaline konjac esobho lakho. Zigcwele kakhulu, ziphezulu ku-fiber, futhi cishe azinawo amakhalori.
Ungathanda ama-spelled crackers agayeka kalula, amakhekhe elayisi, amaqebelengwane ommbila, noma isinkwa esiphekiwe ngesobho lakho? Bese uyibambe! Futhi ngisho nocezu lwesinkwa esigcwele okusanhlamvu esingenayo i-gluten nebhotela noma ukusabalala kwe-vegan cishe ngeke kwehlule isimiso sakho sokugaya ukudla.
Ongoti bokudla okunempilo bazokusiza futhi bakudalele uhlelo lokudla okunempilo
Kodwa uma ufuna ukushintsha indlela odla ngayo unomgomo oqondile, isib, ukunciphisa umzimba, ukwehlisa i-cholesterol, ukulawula ushukela egazini, ukhulule inhliziyo yakho, unciphise ukungezwani komzimba wakho, uthuthukise isimo sakho sesikhumba, nanoma yini ongayithola. ngokwakho ukhungathekile ngokudala uhlelo lokudla umuzwa. Kulokhu, uchwepheshe wezokudla angakusiza.
Ngisho noma unezifo ezivuvukalayo ezifana nokuthi Uma unesifo samathambo, isifo sika-Crohn, i-ulcerative colitis, i-thyroiditis engapheli, njll., futhi ufuna ukusebenzisa ukudla okulwa nokuvuvukala okucebile ngokudla okulwa ne-antioxidant, ihhovisi le-nutrient lingase likufanele ukuvakashelwa.
Ungase futhi ufune uhlelo lokudla okunempilo oluzokusiza ukuthi ulungise ukushoda kwevithamini noma amaminerali futhi ngenxa yalokho udinga amanani ezinto ezibalulekile zokudla kwakho kwansuku zonke ohlelweni lwakho lokudla okunempilo. Uma uzama ukwehlisa isisindo, ungase ube nentshisekelo yokwazi ukuthi kungakanani ukudla okudlayo, nokuthi mangaki amakholori owadlayo. Kulesi simo, futhi, kufanele kube lula ukwenza uhlelo lwakho lokudla okunempilo ludwetshwe nguchwepheshe wezokudla.
Uma ufuna isazi sokudla okunempilo okuphelele, ungaxhumana ne-Academy of Naturopathy. Buza lapha mayelana nesazi sezokudla esiphelele endaweni yangakini.
Uchwepheshe wezokudla onekhono angakusiza ngohlelo lokudla okucatshangelwe kahle ukuze uthuthukise isimo sakho sempilo ngokuphawulekayo. Ngendlela, lokhu kuzokusondeza futhi emandleni okuphulukisa ngokuvamile alinganiselwe ngokuphelele okudla. Futhi uma usuwazi la mandla, ngeke ufune ukubuyela ekudleni osekulungile, ukudla okusheshayo, nokunye okunjalo maduze.
Sikufisela ubumnandi obukhulu ngokudala uhlelo lwakho lokudla okunempilo kanye noshintsho olulandelayo ekudleni kwakho!
