Utano Hwakanaka Hwakanaka kune Vemi-Vegetarians, Pescetarians, Vegetarians, uye Vegans
Iwe haufaniri kudya nyama kana zvigadzirwa zvemhuka kuti uyamwisa . Vegetarian, vegan, nedzimwe mhando dzakafanana dzezvokudya zvinowanzomufaro uye izere noutano. Kana wakanga uchitevera kudya kwezvirimwa kana vegan kwechinguva, unogona kunge watoziva kuti ungawana sei michero yose yaunoda musingadyi chero nyama kana zvimwe zvigadzirwa zvemhuka. Chero bedzi uri kuwana mapuroteni akakwana, makoriyumu , mavitamini, uye maminera, haufaniri kunetseka nezvehutano hwehu mukaka wako .
Zvisinei, zvichienderana nehuwandu hwezvokudya iwe waunotevera, ungada kutora zvimwe zvinowedzera kuti uve nechokwadi chokuti uri kuwana mavitamini nemaminerari ayo angave usiri kurasikirwa nekudya kwako. Iwe unogona kutaurira chiremba wako, unyanzvi wezvokudya kana unyanzvi nezvekudya kwako kuti uve nechokwadi chokuti uri kuwana chikafu chakakwana iwe nechecheche wako.
Vegetarian Breastfeeding
Zvichienderana nemhando yezvokudya zvezvirimwa zvaunotevera, iwe unogona kana unenge usingadi kutora zvimwe zvekuwedzera. Heano maitiro ezvokudya uye mishonga yavanopa nekushaiwa.
- Lacto-Ovo Vegetarian: Lacto-ovo ndiyo inowanzosiyana yezvokudya zvezvirimwa. Acto-ovo vegetarian haidyi nyama chero ipi zvayo kana hove asi inodya mazai nemishonga yemichero. Sezvo mazai nemishonga yemichero ine mapuroteni, mavitamini, nemaminera, iwe haufaniri kutora chero mamwe mavhithamini ekuwedzera kana iwe ukatevera rudzi urwu rwekudya.
- Lacto Vegetarian: Arocto vegetarian diet is a plant-based diet inosanganisira dairy, asi kwete mazai. Mishonga yakawanda yemishonga yakasimbiswa ne vitamini D. Izvowo inonyanya kukosha kweproteine uye calcium. Kuwedzerwa kwemishonga yehuchi mukudya kwako kunokupa vitamini B12 yaunoda uye kunoita kuti zvive nyore kuwana marori akakwana zuva nezuva.
- Ovo Vegetarian: An ovo vegetarian anodya mazai asi kwete nyama kana mazai emisi. Mazai ane mishonga yakawanda. Izvowo ndizvo zvakanaka zvepuroteni, vitamini B12, vitamini D, calcium, iron, riboflavin, zinc, uye omega-3 fatty acids.
Mazano ekuyamwisa pamuviri wezvokudya
Heano mamwe mazano ekuyamwisa mbeu:
- Iva nechokwadi chokuti uwane koriori yakakwana neproteiniti zuva rimwe nerimwe.
- Kana ukadya mishonga yemakisi, sarudza michina yakasimbiswa ne Vitamin D.
- Kana iwe uchidya mazai uye uine hutano hwakanaka, zvinonzi wakachengeteka kudya imwe diki yakabikwa zuva rimwe nerimwe.
- Taura nechiremba wako pamusoro pekudya kwako kuti uone kana iwe uchida kutora chero mavitamini kana zvimwe zvinowedzera.
Vegan Breastfeeding
Zvokudya zvakasanganiswa zvinongowanikwa chete pamiti yemiti, uye vegan haidyi chero kudya kwemhuka zvachose. Chikafu chekudya chinongova chikafu chekudyara kunze kwe nyama, hove, mukaka kana mazai. Vegan yekudya inofadza chaizvo. Asi, paunenge uchiyamwisa, unofanirwa kuve wakanyatsocherechedza nezvekuwana ma-calorie uye michero yaunoda.
Zvokudya Mazano Okuda Kwemafuro Anonyorera
Kunyange zvazvo kudya kwevganji kwakagwinya, mamwe mavitamini nemishonga zvakaoma kuwana apo iwe unodya zvokudya zvakasimba zvinodyarwa. Heano mamwe mazano ekurwisa vana vegan, kudya kwaunogona kudya kuti uwane michero yaunoda, uye zvinowedzera iwe unogona kutora kuti uzadze zvikanganiso.
- Chengeta kunyanya kukosha kuwana calori yakakwana uye mapuroteni zuva rimwe nerimwe. Zvizhinji zvekudya zvekudyara zvakaderera mumakirori, naizvozvo unofanirwa kuve nechokwadi kuti unodya zvakakwana kuti uwane zvido zvako zvezuva nezuva. Puroteni inokoshawo. Iwe unogona kuwana mapuroteni akakwana zuva rega roga nekudya nyemba, lentiy, rice, nuts, nut muti, chingwa chose chezviyo, uye mimwe miriwo yakaoma.
- Vitamini B12 muviri unowanikwa muzvigadzirwa zvemhuka. Kana uri mhuka, iwe ungasave uchiwana zvakakwana zve vitamini iyi inokosha. Saka, kudzivirira kushaikwa kwe vitamini B12, unogona kushandisa zvigadzirwa zvakasimbiswa neB12 zvakadai sezvokudya zve soya, vatsigiri venyama, uye mbiriso ye brewer . Asi kunyange nekuwedzerwa kweB12 zvokudya zvakasimbiswa mukati mekudya kwako, zvichida iwe unenge uchiri kutora kuwedzera apo iwe uchiyamwisa. Iva nechokwadi chekutaura izvi nechiremba wako.
- Pasina mishonga yemakwenzi, iwe uchada kuwana calcium kubva kune dzimwe nzvimbo. Unogona kuwana calcium mumiti mizhinji, kunyanya magima mashizha. Iwe unogonawo kuwana calcium kubva kubhandi, mazai emucheka wearangi nemishonga ye soy, kana kuburikidza ne calcium supplement.
- Kana iwe uchipedza nguva shomanana kunze kwezuva rimwe nerimwe, unogona kukwanisa kuwana vitamini D yakakwana. Zvisinei, kutengesa zuva kwezuva kunogona kuva nengozi. Kunyanya, zvichienderana nekutaura kweganda rako uye mamiriro ekunze mauri kurarama, zuva rinogona kunge risingakwanisi kugadziriswa mavhithamini D. Unofanirwa kutaura nechiremba wako pamusoro pemamiriro ako chaiwo, uye kana usingadi kutora vitamini D kuwedzera .
- Docosahexaenoic acid (DHA), omega-3 inokosha mafuta asidi iyo inowanikwa zvikuru muhove, inodiwa mukuvandudzwa kwakanaka kwehutano hwemwana nemaziso. Miti inogadzira omega-3, yakadai seflaksese, hempseed, uye walnuts, ine alpha-linolenic acid (ALA). Mutumbi wako unotendeuka ALA muDHA, asi mudiki chete. Taura nachiremba wako nezvekutora vitamini omega-3 zuva rega rega , kunyanya paunenge uri nepamuviri uye uchiyamwisa.
- Wanai zvakakwana masimbi kubva mumunda wose, tofu, mushroom, nutswe, mashizha mashizha ane mashizha, chingwa chakagadziriswa nevhu, uye zviyo. Kudya zvokudya zvakakura mu vitamini C pamwe chete nezvikafu izvi zvinokubatsira kuti uwane zvakanyanya zvesimbi.
- Iodine inokosha kune utano hwehutano hwako hwetroroid. Kushandisa munyu wai idizedhi kana kudya zviya zvegungwa zvinogona kukupa iodine. Kana iwe usingashandisi zvigadzirwa izvi, iwe unogona kutora muwedzere. Iva nechokwadi chekutaura nachiremba wako nezvehuwandu hwehuyodhini yaunowana mune zvaunodya. Iwe hausi kuda kuwana iodine duku shoma, asi iwe haudi kuwana zvakawanda, zvimwe.
- Miti yakawanda ine zinc, asi zinc kubva kumiti haigoni kuvharwa uye zinc kubva pane zvigadzirwa zvemhuka. Saka, iwe unofanirwa kudya zvokudya zvakawanda zvinowanikwa muzinc zuva rega rega. Iwe unogona kuwana zinc nokudya nutswe, mbeu, bhinzi, mbeu uye mashizha mashizha mashizha.
- Mwana wako wepamuviri angadawo Vitamin B12 uye Vitamin D kuwedzera . Taura nemupi wako wehutano hwemwana wako nezvekudya kwako.
Kunwisa uye Zvokudya Zvokudya Zvokudya
Kune dzimwe mhando dzezvokudya zvakafanana nezvidya zvezvirimwa.
- Semi-Vegetarian: A semi-vegetarian haisi wezvinomera, asi ane kudya kunowanzosimwa-zvichibva kune dzimwe nguva kuwedzerwa kwenyama nemamwe mhuka. Kana iwe uri wekudya -miriwo , uye iwe unodya kudya kwakanyatsonaka , unofanira kukwanisa kuwana mishonga yose uye makoriro aunoda zuva rimwe nerimwe.
- Pescetarian: Kudya kwepascetarian kwakafanana nekudya kwezvirimwa nokuti zvipembenene hazvidyi nyuchi, nguruve kana huku. Inopesana nezvokudya zvezvirimwa, zvisinei, nokuti inosanganisira hove. Hove ndiyo inonakisisa inopa mapuroteni . Iyo inewo mavitamini akawanda, mineral, uye mafuta anokosha omega-3.
Mazano ekuyamwisa pamuviri pane Semi-Vegetarian kana Pescetarian Zvokudya
Heano mamwe mazano ekudya ane utano kune avo vanotevera miviri yezvirimwa uye yepascetarian:
- Idya zvakasiyana-siyana zvehutano hwakanaka.
- Wana mapuroteni akakwana uye makoriro zuva rega rega.
- Iwe unokwanisa kukwanisa kuwana chikafu chaunoda kunze kwekuwedzerwa kwevhithamini uye zvekuwedzera .
> Sources:
> Lawrence, Ruth A., MD, Lawrence, Robert M., MD. Kuberekwa Kutungamirirwa Kwechiremba Chiremba Eightth Edition. Elsevier Health Sciences. 2015.
> Ve Vegetarian Resource Group. Vegetarianism muNutshell. VRG.org.
> United States Dhipatimendi Rehutano uye Human Services uye United States Dhipatimendi Rezvekurima. 2015 - 2020 Dietary Guidelines yeAmerica 8th Edition . December 2015.
> United States Dhipatimendi Rezvekurima. Mazano 10: Kudya Kunovaka Vekudya. SelectMyPlate.gov. July 25, 2017.
> Whitney, E., Rolfes, S. Kunzwisisa Kudya Kwekudya Kudhindwa Kwechina. Cengage Kudzidza. 2015.