Lacto-ovo-khudaar: Sida laga soo xigtay khubarada nafaqada, faa'iidooyinka, menu ah iyo dib u eegis

Waqtigan xaadirka ah, dad badan oo ka jira dhiiran tahay in dayactirka hab nololeed caafimaad leh, taas oo macnaheedu yahay daacad u ah mabaadi'da nafaqo sax ah iyo jimicsi joogto ah noocyo kala duwan oo ciyaaraha. Laakiin nooca nidaamka korontada oo la odhan karaa sax ah? Lid ku ah opinion caanka ah, diidmada ah ee macmacaanka, waxyaabaha rootiga, iyo inta badan ee wax soo saarka dardaro macnaheedu ma aha in aad ugu dambeyntii bilowday Jidka caafimaadka iyo socdeyba. nafaqada Professional sidoo kale ku talinaynaa in ay ka tanaasulaan wax soo saarka ee hilib iyo kalluun warshadaha. Waa maxay sababta? talo khabiir ku salaysan sabab wanaagsan.

cunto Lacto-ovo-khudrada sida nidaamka awood sax kaliya

Way adag tahay in la xaqiiqada ah in hilibka, digaaga iyo kalluunka ku jira muhiim u ah dayactirka ah ee walxaha aadanaha caafimaadka doodi: vitamins, macdanta iyo acids dufan. Si kastaba ha ahaatee, isticmaalka waxa ka sameysan waxaa si weyn u dhimay ay sabab u tahay in ay ka iman kara (iyo kiisaska intooda badan - oo dhab ah) waxyeello: warshadaha casriga ah waxay u baahan tahay isticmaalka baahsan ee walxaha dardaro khatar ah, oo ay ku jiraan sheyga yar sahamiyey. In dadaal lagu doonayo in guuleysan daacad u ah macaamiisha, saarayaasha Ruush ah iyo kuwa shisheeye ee alaabta lagu cabudhiyay dardar dhadhan, formaldehyde iyo wakiilada xitaa kulkulul (dambaysta ah waa gaar ahaan hodan ku ah wax soo saarka semi-dhammeeyayna, ilaaliyaa, sausages). Maxaa la qaado si ay u iibsato kan madaxa ah oo ku saabsan garbihiisa iyo waxa oo aan ku qanacsanayn in lagu sumeeyo jidhka aan waxtar lahayn oo aan macna daro kiimiko? In aan ku xuso xaqiiqada ah in laba meelood ka badan ee lagu daro sida ay yihiin cudurka kansarka.

Lacto-ovo-khudrada, menu ah kuwaas oo ka mid ah waxyaabaha ugu badan ee caadiga ah, waxa ay u muuqataa sida kaliya ee soo baxay xaaladda this. Maxaad lacag on kimistari shiidaa inedible ku qaataan, haddii aad yareyn kartaa set ka mid ah cuntooyinka dabiiciga ah hodan ku walxaha lagama maarmaanka u ah nolosha ay ka dhergaan?

cunto gaar ah

Sababta ugu weyn ee loogu talagalay aamin ah dabiici ah dadka in ay u guuraan khudrada lacto-ovo a - liiska badeecada ay jiraan xayiraad. Si aad u kala firdhinta ma aha matalaad arrin sax ah oo korontada nidaamka waxaa ku filan si ay u falanqeeyaan menu meesha aad u socotaan inuu ku soo shirtagi la. Saarida cunto hilib, digaaga iyo kalluunka - tani ma aha oo keliya qaab ah qaab nololeed caafimaad qaba. nafaqada Professional lagula talinayaa in ay ka bixiso si ay u kala duwanaanshaha wayn ee cuntooyinka maalin walba la cuni karin dareenka dhow. midhahan, khudaarta, ukunta, caanaha iyo badeecadda, waxyaabaha rootiga, baasto, macmacaanka (oo ay ku jirto shukulaatada qof walba jecel yahay), cereals iyo boorash, muesli, nuts, midhaha la qalajiyey, likaha, cabitaan kasta. Lacto-ovo - line in vegetarianism, jidaynayey cuni dhow wax walba, laakiin ugu waxyeelada leh.

Nolosha aan hilib lahayn

Waxa ugu muhiimsan ee aad u baahan tahay in la ogaado ka diidmada hilibka iyo kalluunka (oo ay ku jiraan taagayo), - waa in la tallaabada nolosha cusub ee aad soo bilaabo geedi socodka dheer, laakiin lagama maarmaan ah ee dib u soo kabashada ee u shaqeeyo oo dhan. Ka hortagga cayilka iyo miisaanka hoos u, yareeyo khatarta cudurrada raaga, socdeyba, la'aanta dhibaato mareenka caloosha iyo mindhicirka, hoos u share guud ee (sunta ah ka deegaanka) qaadashada sunta ee nudaha ku, la xoojiyo lafo - kuwaas oo kaliya qaar ka mid ah faa'iidooyinka badan ee wareegaya lacto a -ovo-vegetarianism. Jawaab-celinta kuwa horay u bilowday jidka nolosha farxad iyo cimri dherer, iyo aragtiyada khubarada nafaqada xirfad la yareeyo si ay hal gabagabo: diidmada hilib iyo kalluun idinka soo bixin doonaa faa'iidooyinka kaliya oo ay dhacdo in kasta oo innaba waxyeello ma gaadhin. Haddii aad u cabsi ah deficiency nafaqada, isku day inaad si loo qorsheeyo ka hor cuntadaada. Kuwa soo socda waa kuwa aan si buuxda u rumaysan in lacto-ovo-khudrada, menu faahfaahsan toddobaadka.

Ka hor bilowgii

First, aan ka caddeeyo in ka saarida ee hilibka iyo kalluunka ee quraacda, qadada iyo cashada, aad uma oggolaan doono in ka la'aanta protein. dhirta Protein-Hodan sii badan oo faa'iido leh ka badan bisteeki, garoocad iyo sausages. In cuntooyinka dabiiciga ah ku jira phytochemicals ilaaliya. Tusaale ahaan, digirta lagu yaqaan awoodda ay u gaar ah si loo yareeyo heerarka sonkorta dhiigga iyada oo loo marayo isku-dar ah protein la fiber. Marka la barbar dhigo digirta hilib, digir iyo misir ka kooban in ka yar acids amino baaruud, oo sidaas daraaddeed - ha ka qayb leaching ah calcium ka lafaha. Haddii aad si adag u go'aansatay in ay ugu yaraan isku dayaan lacto-ovo-khudrada, menu ah ee todobaadka soo kaa caawin doona inaad gasho in doorashada ee alaabta iyo siyaabaha loo diyaariyo.

Day 1: Bilowgii safarka

• Quraac: 2 ukun la kariyey ama omelet ah, rooti ah rootiga la qaado subagga.
• Qado: saxan weyn oo salad qudaar, yogurt leh miro daray ah.
• Casho: fuud khudradda la kaashuuga nuts, karooto ama juice yaanyo.
• Cunto fudud: cayriin nuts, la doorbidayo yicib ama lowska xeedho.

Cab biyo badan Karboonka Caraabaah.

Day 2: khudaarta More

• badarka Boorash multizlakovyh, galaas oo caano ah (doorbidayaa soy), rooti ah rootiga la Pomelos ama jam: Quraac. Jam ayaa sidoo kale waxaa lagu bedeli karaa xoogaa yar oo avocado ama subagga looska jecel.
• Qado: hummus (dartaa digir ubad), qamadida lozenge-god, yaanyada cherry, karootada, muuska.
• Casho: pie cheese la cauliflower, cagaarka salad, miro daray ah.
• Cunto fudud: eegmo protein, ulaha karooto iyo celery, hummus for darsatid khudaarta.

Haddii aad ma ahan oo keliya isku dayayaan si ay u tagaan si ay lacto-ovo-khudaar oo aad rabto si aad cunto caafimaad sida ugu macquulsan, door bidaan margarine subagga iyo cheese adag - jilicsan. Wixii diyaarinta of biirsaday protein aad u baahan tahay budada protein iyo midho kasta oo cusub, oo ay weheliso casiir immika wax qallocan.

Maalinta 3: badarka iyo caano

• Quraac: oatmeal la berry iyo qorfe, caanaha lo'da (badali karaa oo yicib ubaxeed, bariis ama soy).
• Qado: rooti Khudaar (majones, la jarjarey yaanyada, basasha cas, kala bar sprouts Brussels inta u dhaxaysa laba xaleef rootiga la fennel dhanaaniyey), sacab muggiis oo canab.
• Casho: Tacos - tortillas kulul cufan hilib soy, cheese, basasha iyo digir, Maraqa iyo basbaas.
• Cunto fudud: yogurt leh muuska jarjaran iyo qanjaruufo of qorfe.

Doorashada yogurt dukaanka, hubi in in sidiisa ma dardaro daro, sonkorta iyo midhaha diyaarinta. Waxaa fiican inaad ku darto midho cusub, halkii ay halis caafimaadkooda.

Day 4: Heerka protein

• Quraac: badarka la blueberries, adeegaya miraha xilliyeed.
• Qado: salad qudaar, tempeh (fud yar oo faaruq ah si cajiib leh), tufaax.
• Casho: baastada la doofar hilib soy, Suugo organic (sida guriga koollada yaanyo) iyo daadi daadi, tufaax dubay.
• Cunto fudud: badh bagel hadhuudhka oo dhan, Jinka walnut.

Lacto-ovo-vegetarianism ku lug leedahay oo diiradda saaraya waxyaabaha protein si looga fogaado la'aanta protein. Sida inta badan ee suurtogalka cunaan hilibka soy, bariiska, kaleh, quinoa, digirta, peas, lawska.

Maalinta 5: delicious

• Quraac: Muffins leh oo xabbadood oo midho la qalajiyey, protein ah rux.
• Qado: dubay digirta, karootada cusub, celery, salad miro.
• Casho: xawaaraha iyo fuud khudradda bariis brown, juice yaanyo.
• Cunto fudud: qayb ka mid ah dalagga hadhuudh oo dhan caano, yogurt leh miro daray ah.

Marka xulashada jajabi ikhtiyaarka ugu fiican waa oatmeal. jajabi oo sarreen ah , cuntada ayaa sidoo kale kor u dheefshiidka fiican iyo niyadda wanaagsan.

Day 6: dhaqso

• Quraac: dalagga hadhuudh oo dhan caano, rootiga ka yar.
• Qado: duudduuban cuntada, cookies oatmeal la sabiib ah, cantaloupe.
• Burger cuntada, baradho dubay, caleemo salad cagaaran: Casho.
• Cunto fudud: granola.

Qaar ka mid ah suxuunta ka fiican isu diyaariso ka badan si ay u iibsadaan dukaanada waaweyn - gaar ahaan haddii aad hab nololeed cusub ayaa cunto lacto-ovo-khudrada. Recipes waxaa laga heli karaa in ay cunto kariska ku habboon, iyo ugu fudud iyaga ka mid ah, waxaanu ku soo bandhigaynaa in this article.

Maalinta 7: dabaal kala duwanaanta

• Quraac: didaan ukunta la basbaaska 2 dawan, toon, likaha, yaanyada iyo cheese, rooti ah rootiga subagga la barwaaqoobi jireen, casiirka furutada.
• Qadada: maraq digir ba'an, rootiga, salad miro (tus, cambe iyo strawberry).
• Casho: lasagna khudrada, salaar.
• Cunto fudud: isku dar ah ee nuts iyo midho la qalajiyey.

Sida aad arki karto, Ibliisku ma aha sidaas looga cabsado sida uu rinji. cunto Lacto-ovo-khudaar aad u dhakhsaha badan leexdo xagga jidka nolosha, haddii aad ha uu aaminsan yahay iyo xirfad nafaqada qudbad ka kor mariyo arrimo advertising iyo opinion hal dhinac.