Lijo tsa meroho

Lijo tsa meroho ha li kenyelle nama, likhoho kapa lijo tsa leoatleng. Ke moralo oa lijo o entsoeng ka lijo tse tsoang haholo limela. Tsena li kenyelletsa:

• Meroho
• Litholoana
• Lihlahisoa tsohle
• Li-legume
• Peo
• Linate
• E ka kenyelletsa mahe le / kapa lebese haeba ovo-lacto jeng nama

Lijo tsa batho ba sa jeng nama ha li na liprotheine tsa liphoofolo. Lijo tse sa jeng nama feela ke leano la lijo le nang le liprotheine tse nyane tsa liphoofolo, empa haholo lijo tsa limela. Meroho ha e je:

• Nonyana
• Lijo tsa Leoatleng
• Khomo ea khomo
• Fariki
• nku
• Lijo tse ling tsa liphoofolo, joalo ka bison, kapa nama e sa tloaelehang joalo ka mpshe kapa alligator

Lijo tsa limela le tsona ha li je lihlahisoa tse nang le gelatin kapa rennin (enzyme e fumanoang ka mpeng ea namane e sebelisetsoang ho hlahisa chisi tse ngata).

Mefuta ea lijo tsa meroho ke ena:

• Vegan: E kenyelletsa lijo tsa limela feela. Ha ho na liprotheine tsa liphoofolo kapa lihlahisoa tsa liphoofolo tse kang mahe, lebese kapa mahe a linotši.
• Lacto-vegetarian: E kenyelletsa lijo tsa limela hammoho le tse ling kapa lihlahisoa tsohle tsa lebese.
• Lacto-ovo vegetarian: E kenyelletsa lijo tsa limela, lihlahisoa tsa lebese le mahe.
• Lijo tsa nama tse sa jeng letho kapa tse sa reng letho: E kenyelletsa lijo tsa limela 'me e ka kenyelletsa khoho kapa tlhapi, lihlahisoa tsa lebese le mahe. Ha e kenyeletse nama e khubelu.
• Pescatarian: E kenyelletsa lijo tsa limela le lijo tsa leoatleng.

Melemo ea ho ja lijo tsa meroho

Lijo tsa meroho tse reriloeng hantle li ka fihlela litlhoko tsa hau tsa phepo e nepahetseng. Ho fokotsa nama eo o e jang ho ka ntlafatsa bophelo ba hao. Ho ja lijo tse sa jeng nama ho ka u thusa:

• Fokotsa menyetla ea ho ba le botenya
• Fokotsa kotsi ea lefu la pelo
• Theola khatello ea mali
• Fokotsa kotsi ea lefu la tsoekere la mofuta oa 2

Ha ho bapisoa le bao e seng meroho, hangata batho ba jang nama ba ja:

• Lik'hilojule tse fokolang tse tsoang mafura (haholo mafura a mangata)
• Lik'hilojule tse fokolang ka kakaretso
• Fibre e eketsehileng, potasiamo le vithamine C

RERANG HO FUMANA NTHO EA LITHO TSOANG

Haeba u latela lijo tsa batho ba sa jeng nama, u lokela ho etsa bonnete ba hore u fumana phepo e nepahetseng. U hloka ho ja lijo tse fapaneng ho fumana likhalori tsohle le limatlafatsi tse hlokahalang kholisong le phetseng hantle. Lihlopha tse ling tsa batho li kanna tsa hloka ho rera ka hloko, joalo ka:

• Bana ba banyenyane le bacha
• Bakhachane kapa ba anyesang
• Batho ba baholo
• Batho ba nang le mofetše le mafu a mang a sa foleng

Lijo tsa meroho tse kenyelletsang lihlahisoa tsa lebese le mahe li na le phepo e nepahetseng eo u e hlokang. Empa ha lijo tsa hau li u thibela haholo, ho ka ba thata le ho feta ho fumana limatlafatsi tse itseng.

Haeba u khetha ho qoba boholo ba lijo tsa phoofolo, ela hloko ho etsa bonnete ba hore u fumana limatlafatsi tsohle tse latelang.

Vithamine B12: O hloka vithamine ena ho thusa ho thibela phokolo ea mali. Mahe le lijo tsa lebese li na le B12 e ngata, ka hona vegans e kanna ea ba le nako e thata ea ho fumana e lekaneng. U ka fumana B12 lijong tsena:

• Mahe
• Lebese, yogurt, chisi e se nang mafura a mangata, chisi ea kottage le lihlahisoa tse ling tsa lebese
• Lijo tse kentsoeng B12 ho tsona (li matlafalitsoe), joalo ka lihlahisoa tsa lijo-thollo le soya
• Tomoso ea phepo e nepahetseng
• Lijo tsa leoatleng tse kang clams, saalmon le tuna (sena se sebetsa feela ho li-pescetarians le semi-vegetarians)

Vithamine D.: U hloka vithamine ena bakeng sa bophelo bo botle ba masapo. U ka fumana vithamine D ho chesoa ke letsatsi. Empa o lokela ho fokotsa ho pepeseha ha letsatsi ka lebaka la mathata a mofets'e oa letlalo. Ho ipapisitse le hore na o lula kae le lintlha tse ling, o kanna oa se khone ho fumana ho lekaneng ho pepeseheng ha letsatsi. U ka fumana vithamine D lijong tsena:

• Litlhapi tse mafura, joalo ka sardine, salmon le mackerel (sena se sebetsa feela ho batho ba pescetarians le semi-vegetarians)
• Mahe a linotši
• Lijo tse matlafalitsoeng ka vithamine D, tse kang lero la lamunu, lebese la khomo, lebese la soya, lebese la raese le lijo-thollo

Zinki: Zinc e bohlokoa bakeng sa boits'ireletso ba mmele le kholo ea lisele, haholo ho bacha. 'Mele oa hau ha o moneke zinki lijong tsa limela le nama le lijo tse ling tsa liphoofolo. U ka fumana zinki ho tsoa lijong tsena:

• Linaoa le linaoa tse kang likhoho, linaoa tsa liphio le linaoa tse besitsoeng
• Linate le lipeo, tse kang lialmonde, linate le li-cashews
• Lijo tsa leoatleng, joalo ka li oyster, crab le lobster (hona ho sebetsa feela ho batho ba pescetarians le semi-vegetarians)
• Yogurt le chisi
• Lijo tse matlafalitsoeng ka zinc, tse kang lebese le lijo-thollo

Tšepe: O hloka tshepe bakeng sa disele tsa hao tse kgubedu tsa madi. 'Mele oa hau ha o monye mofuta oa tšepe o fumanoang lijong tsa limela le ho mofuta o fumanoang nameng le lijong tse ling tsa liphoofolo. U ka fumana tšepe ho tsoa lijong tsena:

• Linaoa le linaoa tse kang linaoa tse tšoeu, lensisi le linaoa tsa liphio
• Meroho e metala, e kang broccoli, spinach, kale le meroho ea collard
• Litholoana tse omisitsoeng, tse kang limela tsa morara, morara o omisitsoeng le liapolekose
• Lihlahisoa tsohle
• Lijo tse matlafalitsoeng ka tšepe, tse kang lijo-thollo le bohobe

Ho ja lijo tse nang le vithamine ea C e ngata lijong tse tšoanang le lijo tse nang le tšepe ho eketsa ho monya tšepe. Vitamin C e thusa mmele ho monya tshepe. Lijo tse nang le vithamine C e ngata li kenyelletsa, tamati, litapole, litholoana tsa lilamunu, pelepele ea tšepe le fragole.

K'halsiamo: Lijo tse nang le calcium e ngata li thusa ho boloka masapo a le matla. Lihlahisoa tsa lebese li na le calcium e ngata ka ho fetisisa. Haeba u sa je lebese, ho ka ba thata ho fumana tse lekaneng. Li-oxalates, ntho e fumanoang lijong tsa limela e thibela ho monya calcium. Lijo tse nang le oxalate le calcium ka bobeli ha se mehloli e metle ea calcium. Mehlala e kenyelletsa, spinach, Swiss chard le meroho ea beet.

U ka fumana calcium ho tsoa lijong tsena:

• Li-sardine le saalmone ea makotikoting e nang le masapo (sena se sebetsa feela ho li-pescetarians le li-semi-vegetarians)
• Lihlahisoa tsa lebese, joalo ka lebese, yogurt, chisi ea kottage le chisi
• Meroho e metala, joalo ka meroho ea collard, kale, bok choy le broccoli
• Li-orang le lifeiga
• Tofu
• Lialmonde, linate tsa Brazil, peo ea soneblomo, tahini le linaoa tse tšoeu
• Lijo tse matlafalitsoeng ka calcium, joalo ka lijo-thollo, lero la lamunu, le soya, almond le lebese la raese

Omega-3 mafura a acid: Omega-3s li bohlokoa molemong oa bophelo ba pelo le boko. U ka fumana omega-3 ho tsoa lijong tsena:

• Litlhapi tse mafura, joalo ka halibut, mackerel, salmon, herring le sardine (sena se sebetsa feela ho batho ba pescetarians le semi-vegetarians)
• Linate le lipeo, joalo ka linate, peo ea mokopu, folaxe ea fatše, oli ea canola, peo ea chia
• Linaoa tsa Soya le oli ea soya
• Lijo tse matlafalitsoeng ka omega-3s, joalo ka bohobe, mahe, lero le lebese

Liprotheine: Ho bonolo ho fumana liprotheine tse ngata leha o sa je lihlahisoa tsa liphoofolo. Haeba u ja litlhapi le / kapa mahe le lebese ho fumana liprotheine tse lekaneng e ke ke ea e-ba taba ea batho ba bangata. U ka fumana protheine ho tsoa lijong tsena:

• Lijo tsa soya, joalo ka linate tsa soya, lebese la soya, tempeh le tofu.
• Seitan (e entsoe ka gluten).
• Baemeli ba nama ea limela. Sheba feela lihlahisoa tse nang le sodium e ngata.
• Limela tsa linaoa, linaoa le lensisi.
• Linate, li-butter tsa linate, lipeo le lithollo kaofela.
• Lihlahisoa tsa lebese tse kang lebese, yogurt le chisi ea kottage.

Ha ho hlokahale hore u kopanye lijo tsena ka sejo se le seng ho fumana liprotheine tse lekaneng.

Bacha le bakhachane ba lokela ho sebetsa le setsebi sa phepo se ngolisitsoeng ho etsa bonnete ba hore ba fumana liprotheine tse lekaneng le limatlafatsi tse ling tsa bohlokoa.

LITLHAHISO TSA DIETARI BAKENG SA MAJANE

Ha u latela lijo tsa meroho, hopola tse latelang:

• Ja lijo tse fapaneng, ho kenyeletsoa meroho, litholoana, linaoa, linate, lipeo, lijo-thollo, lebese le mahe a mafura a fokolang kapa a se nang mafura haeba lijo tsa hau li kenyelletsa tsena.
• Khetha lijo tse matlafalitsoeng, joalo ka lijo-thollo, bohobe, soya kapa lebese la almonde, le maro a litholoana ho fumana limatlafatsi tse fapaneng.
• Fokotsa lijo tse nang le tsoekere e ngata, letsoai (sodium) le mafura.
• Kenyelletsa mohloli oa protheine le lijo tsohle.
• Haeba ho hlokahala, noa li-supplement haeba lijo tsa hau li se na livithamini le liminerale tse itseng.
• Ithute ho bala Label ea Lintlha tsa Nutrition lipaketeng tsa lijo. Label e u joetsa metsoako le phepo e ka har'a sehlahisoa sa lijo.
• Haeba u latela lijo tse u thibelang haholoanyane, u ka 'na ua batla ho sebetsa le setsebi sa phepo e nepahetseng ho etsa bonnete ba hore u fumana limatlafatsi tse lekaneng.

Lacto-ovovegetarian; Seka-jeng nama feela; Meroho e fokolang; Vegan; Lacto-jeng nama

Hensrud DD, Heimburger DC. Khokahano ea phepo e nepahetseng le bophelo bo botle le mafu. Ka: Goldman L, Schafer AI, li-eds. Phekolo ea Goldman-Cecil. La 26th. Philadelphia, PA: Elsevier; 2020: khaolo ea 202.

Melina V, Craig W, Levin S. Boemo ba Academy of Nutrition le Dietetics: lijo tsa batho ba sa jeng nama. Lijo tsa J Acad Nutriti. 2016; 116 (12): 1970-1980. PMID: 27886704 e fetotsoe.ncbi.nlm.nih.gov/27886704/.

Litsi tsa Naha tsa Bophelo. Ofisi ea litlatsetso tsa phepo. Lipampiri tsa lintlha tsa tlatsetso ea lijo. ods.od.nih.gov/factsheets/list-all. E fihlile ka la 2 February, 2021.

Libaka tsa EP, Shaikhkhalil A, Sainath NN, Mitchell JA, Brownell N, Stallings VA. Ho fepa masea a phetseng hantle, bana le bacha. Ka: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, bahlophisi. Buka ea Nelson ea Pediatrics. La 21 Ed. Philadelphia, PA: Elsevier; 2020: khaolo ea 56.

Lefapha la Temo la Amerika le Lefapha la Bophelo le Litšebeletso tsa Botho la US. Litaelo tsa lijo bakeng sa Maamerika, 2020-2025. Khatiso ea bo9. www.dietaryguidelines.gov/. E ntlafalitsoe ka December 2020. E fihlile ka la 2 Hlakola 2021.