Lacto-ovo-cin ganyayyaki: cewar nutritionists, da amfanin, da menu kuma sake dubawa

A yanzu lokaci, kuma da mutane sun karkata zuwa rike da lafiya salon, wanda ke nufin biyayya ga ka'idojin dace abinci mai gina jiki da kuma na yau da kullum motsa jiki da dama wasanni. Amma abin da irin ikon samar tsarin za a iya kira daidai? Sabanin rare ra'ayi, da kin amincewa da sweets, gidan burodi kayayyakin, da kuma mafiya yawa daga roba kayayyakin ba ya nufin cewa za ka yi karshe hau a cikin hanyar zuwa kiwon lafiya da kuma tsawon rai. Professional nutritionists kuma bayar da shawarar ta yi watsi da samar da nama da kifi da masana'antu. Me ya sa? Gwani shawara dangane da dalili mai kyau.

Lacto-ovo-cin ganyayyaki a matsayin kawai daidai ikon tsarin

Yana da wuya a yi jayayya da gaskiya cewa nama, kaji da kifi dauke da muhimmanci ga kiyaye lafiyar dan adam abubuwa: bitamin, ma'adanai da kuma m acid. Duk da haka, yin amfani da wadannan kayayyakin da aka rage muhimmanci saboda su m (kuma a mafi yawan lokuta - da kuma real) cuta: na zamani masana'antu na bukatar tartsatsi amfani da m roba abubuwa, ciki har da magungunan adana kadan bincika. A wani kokarin lashe biyayya da masu amfani da, Rasha da kuma kasashen waje masana'antun kayayyakin cushe da dandano enhancers, dyes kuma ko da daɗin ci jamiái (Malkisadik ne musamman arziki a cikin Semi-ƙãre kayayyakin, tserar, sausages). Abin da ya dauki ga mai saye wanda yana da wani shugaban a kan kafadu da kuma wanda ba ya yarda ya kashe shi da guba jiki mara amfani da kuma m sunadarai Additives? Ba a ma maganar gaskiya cewa fiye da kashi biyu cikin uku na irin wannan Additives ne carcinogenic.

Lacto-ovo-cin ganyayyaki, da menu na wanda ya hada da mafi talakawa kayayyakin, ga alama kadai hanyar fita daga wannan halin da ake ciki. Me kashe kudi a kan kusan inedible sunadarai, idan za ka iya iyakance sa na halitta abinci mai arziki a cikin muhimmanci abubuwa domin rayuwa ga cikakken?

musamman rage cin abinci

Babban dalilin da Ilhamin shakka mutane su matsa zuwa wani lacto-ovo cin ganyayyaki - jerin kayayyakin inda akwai hane-hane. Don kore ne ba quite daidai misali na tsarin samar da wutar lantarki da aka isasshen don nazarin menu inda za ka tsaya tare da shi. Wariya daga cikin abinci da nama, kaji da kifi - wannan ba kawai a fad ga lafiya salon. Professional nutritionists rika biya kusa da hankali ga gagarumin bambancin da abinci da za a iya ci a kowace rana. Wannan 'ya'yan itace, da kayan lambu, qwai, madara da kuma madara kayayyakin, gidan burodi kayayyakin, taliya, sweets (ciki har da kowa da kowa ta fi so cakulan), hatsi da kuma porridge, muesli, kwayoyi, bushe' ya'yan itãcen marmari, namomin kaza, wani yanã shã. Lacto-ovo - line a ganyayyaki, barin ci kusan kome da kome, amma mafi cutarwa.

Rayuwa ba tare da nama

Abu mafi muhimmanci kana bukatar ka sani daga kin amincewa da nama da kifi kayayyakin (ciki har da Kalam), - shi ne cewa, tare da mataki a cikin sabon rai kana fara mai tsawo, amma ba makawa aiwatar da dawo da dukan kwayoyin. Rigakafin kiba da nauyi akan rage, rage hadarin kullum cututtuka, longevity, rashin matsaloli tare da gastrointestinal fili, da ragewa da sauran rabo na (pollutants daga yanayi) ci daga abin gurɓatawa a kyallen takarda, ya karfafa kasusuwa - wadannan su ne kawai wasu daga cikin mutane da yawa amfanin sauya sheka zuwa wani lacto -ovo-cin ganyayyaki. Feedback daga wanda ya riga ya hau a cikin hanyar zuwa mai tsawo da kuma farin ciki rayuwar, da kuma ra'ayoyi na sana'a nutritionists an rage wa guda ƙarshe: kin amincewa da nama da kifi zai zo da ku kawai amfanin da kuma a kowane hali, wata cũta ba. Idan kana jin tsoro na sinadirai masu rashi, kokarin shirya a gaba rage cin abinci. Wadannan ne ga wadanda ba su da cikakken imani a cikin lacto-ovo-cin ganyayyaki, a cikakken menu for mako.

Kafin farkon

Da farko, bari mu bayyana cewa wariya da nama da kifi kayayyakin na karin kumallo, abincin rana da kuma abincin dare, ba za ka sha wahala daga furotin rashi. Protein-arziki shuke-shuke suna da yawa fiye da amfani fiye da steaks, alade da kuma sausages. A halitta abinci dauke da m phytochemicals. Alal misali, wake an san su musamman ikon runtse jini sugar matakan ta hade na gina jiki da zare. Idan aka kwatanta da nama wake, Peas da alkamarta dauke da kasa sulfur amino acid, sabili da haka - ba da taimako zuwa leaching na alli daga ƙasũsuwa. Idan ka daidaita yanke shawarar a kalla kokarin lacto-ovo-cin ganyayyaki, da menu na mako zai taimake ka ka kewaya a zabin da kayayyakin da hanyoyin da za a shirya su.

Rana 1: A farkon na tafiya

• Breakfast: 2 Boiled qwai ko wani omelet, maku yabo na wholemeal gurasa tare da wani tablespoon na man shanu.
• Abincin rana: a babban farantin na kayan lambu salatin, yogurt da sabo ne 'ya'yan itace.
• Dinner: kayan lambu Stew da cashew kwayoyi, karas ko ruwan tumatir.
• Snacks: raw kwayoyi, zai fi dacewa almond ko kwaya platter.

Sha yalwa na bayyana Carbonated ruwa.

Rana 2: More kayan lambu

• Breakfast: porridge multizlakovyh hatsi, gilashin madara (zai fi dacewa soya), maku yabo na wholemeal gurasa tare da marmalade ko jam. Jam kuma za a iya maye gurbinsu da wani yanki na avocado ko ka fi so gyada man shanu.
• Abincin rana: Hummus (chick fis puree), wholegrain lozenge-rami, ceri tumatur, karas, banana.
• Dinner: cuku kek tare da farin kabeji, salatin ganye, sabo ne 'ya'yan itace.
• Abun ciye-ciye: gina jiki shake, karas da sandunansu, kuma seleri, Hummus for dipping kayan lambu.

Idan kana ba kawai kokarin zuwa lacto-ovo-cin ganyayyaki da kuma son yin your rage cin abinci kamar yadda lafiya kamar yadda zai yiwu, fi son man shanu margarine da wuya cuku - taushi. Ga shiri na gina jiki hadaddiyar giyar ka bukatar gina jiki foda da kuma wani sabo ne 'ya'yan itace, tare da freshly matse ruwan' ya'yan itace.

Day 3: hatsi da madara

• Breakfast: oatmeal da berries da kirfa, saniya ta madara (iya musanya almond, shinkafa ko soya).
• Abincin rana: Kayan sanwic (mayonnaise, yankakken tumatur, ja albasa, halved Brussels sprouts tsakanin biyu yanka na wholemeal gurasa tare da marinated fennel), a dintsi na inabi.
• Dinner: tacos - zafi tortillas cushe da soya nama, cuku, albasa da wake, da yaji miya.
• Snacks: yogurt tare da sliced banana da tsunkule na kirfa.

Zabar yogurt a kantin sayar da, tabbatar da cewa da cewa abun da ke ciki ba roba Additives, sukari da kuma 'ya'yan shirye-shirye. Yana da kyau don ƙara wani sabo ne 'ya'yan itace, maimakon hadarin nasu kiwon lafiya.

Rana 4: A kudi na gina jiki

• Breakfast: hatsi da blueberries, bauta yanayi 'ya'yan itãcen marmari.
• Abincin rana: kayan salad, tempeh (a cake na yin kumfa waken soya), apple.
• Dinner: Spaghetti da meatballs na soya nama, Organic miya (kamar gida na tumatir manna) da kuma grated Parmesan, gasa apple.
• Snacks: rabin dukan hatsi bagel tare da gyada manna.

Lacto-ovo-cin ganyayyaki ya shafi mayar da hankali a kan furotin kayayyakin domin kauce wa gina jiki rashi. Kamar yadda sau da yawa yadda zai yiwu ci soya nama, launin ruwan kasa shinkafa, buckwheat, quinoa, wake, Peas, kirki ba.

Rãnar 5: dadi

• Breakfast: muffins da guda na 'ya'yan itace dried, mai gina jiki girgiza.
• Abincin rana: gasa wake, sabo karas, seleri, 'ya'yan itace salatin.
• Dinner: taki da kuma kayan lambu Stew da launin ruwan kasa shinkafa, ruwan tumatir.
• Snacks: wani rabo daga dukan hatsi hatsi da madara, yogurt da sabo ne 'ya'yan itace.

A lokacin da zabi manufa zabin flakes ne oatmeal. Alkama flakes , abinci ma inganta kyau narkewa da kyau yanayi.

Rana 6: da gaggawa

• Breakfast: dukan hatsi hatsi da madara, karamin Muffin.
• Abincin rana: kayan lambu yi, oatmeal cookies da zabibi, cantaloupe.
• Dinner: kayan lambu Burger, gasa dankalin turawa, kore salatin ganye.
• Snacks: granola.

Wasu jita-jita mafi shirya kanka fiye da saya a cikin babban kanti - musamman idan ka sabon salon ya kasance lacto-ovo-cin ganyayyaki. Recipes za a iya samu a cikin dacewa cookbooks, da kuma cikin sauki daga gare su, mun gabatar da wannan labarin.

Rãnar 7: bikin bambancin

• Breakfast: digãdigansa, qwai da 2 kararrawa barkono, tafarnuwa, namomin kaza, tumatir da cuku, maku yabo na wholemeal gurasa tare da man shanu, ruwan 'ya'yan itace.
• Abincin rana: m miya lentil, wholemeal gurasa, 'ya'yan itace salatin (msl, mangoro da kuma strawberry).
• Dinner: cin ganyayyaki lasagna, latas.
• Snacks: a cakuda da kwayoyi da kuma 'ya'yan itace dried.

Kamar yadda ka gani, shaidan ba haka ba ne m kamar yadda ya aka fentin. Lacto-ovo-cin ganyayyaki jimawa juya a cikin wani hanyarsa ta rayuwa, idan ka bari ka na sirri imani da kuma kwarewa mashawarta nutritionists ĩkon tasarrufi a talla shaci da kuma daya-gefe ra'ayi.