Na meroho e ja mahe? Lijo tsa 'Veggan' lia Hlalosoa

Litaba

• Hobaneng ha batho ba bang ba ya vegan
• Melemo ea bophelo bo botle
• Melemo ea tikoloho
• Matšoenyeho a bophelo ba liphoofolo
• Na u ka ba vegan e tenyetsehang?
• Melemo ea phepo ea 'vegganism'
• Ntlha ea bohlokoa

Ba jang lijo tsa vegan ba qoba ho ja lijo tse tsoang liphoofolong.

Kaha mahe a tsoa likhoho, li bonahala e le khetho e hlakileng ea ho li tlosa.

Leha ho le joalo, ho na le mokhoa har'a li-vegans tse kenyelletsang mefuta e meng ea mahe lijong tsa bona. E tsejoa e le "veggan" diet.

Sengoliloeng sena se shebisisa mabaka a entseng mokhoa ona oa ho ja, le hore na hobaneng li-vegans tse ling li ja mahe.

Hobaneng ha batho ba bang ba ya vegan

Batho ba khetha ho latela lijo tsa vegan ka mabaka a fapaneng. Khafetsa, qeto e kenyelletsa motswako oa melao ea boitšoaro, bophelo bo botle le ba susumetsang tikoloho ().

Melemo ea bophelo bo botle

Ho ja limela tse ngata le ho fokotsa kapa ho felisa lijo tse thehiloeng liphoofolong ho ka ba le melemo ea bophelo bo botle, ho kenyelletsa kotsi e tlase ea mafu a sa foleng, haholo lefu la pelo, lefu la tsoekere, lefu la liphio le mofetše (,).

Ebile, phuputso e entsoeng li-vegans tse 15,000 e fumane hore vegans e na le boima bo phetseng hantle, k'holeseterole le tsoekere ea mali, ha e bapisoa le li-omnivores. Ntle le moo, ba ne ba le kotsing e tlase ea 15% ea mofetše ().

Melemo ea tikoloho

Ba bang ba khetha lijo tsa vegan hobane ba lumela hore e boloka tikoloho haholoanyane.

Leha ho le joalo, phuputso ea Mataliana e ileng ea bapisa tšusumetso ea tikoloho ea li-omnivores, meroho e jang mahe le lebese le meroho, e fumane hore lijo tsa batho ba sa jeng nama li na le phello e ntle tikolohong, li lateloa ke lijo tsa vegan ().

Bafuputsi ba khothalelitse hore sena ke hobane lijo tsa vegan hangata li kenyelletsa nama e sebelisitsoeng e entsoeng ka limela le libaka tsa lebese. Hape, vegans ka kakaretso e ja lijo tse ngata ho fihlela litlhoko tsa bona tsa khalori ().

Matšoenyeho a bophelo ba liphoofolo

Ntle le tšusumetso ea bophelo bo botle le tikoloho, likhahla tse thata li boetse li tšehetsa boiketlo ba liphoofolo. Ba hana tšebeliso ea liphoofolo bakeng sa lijo kapa tšebeliso efe kapa efe, ho kenyeletsoa le liaparo.

Vegans ba pheha khang ea hore mekhoa ea sejoale-joale ea temo e kotsi ebile e sehloho ho liphoofolo, ho kenyeletsoa le likhoho.

Mohlala, lipolasing tsa likhoho tse hlahisang mahe tse rekisoang, ho tloaelehile hore likhoho li lule ka lihokong tse nyane, tse kenngoeng ka tlung, li kotuoe melomo, 'me li entsoe molting ho laola le ho eketsa tlhahiso ea mahe (5, 6, 7).

Batho ba khethang ho ja lijo tsa vegan hangata ba susumetsoa ke litumelo tse kopaneng tsa bophelo bo botle, tikoloho le boiketlo ba liphoofolo. Ka kakaretso, likokoana-hloko ha li je mahe hobane li hanyetsana le mekhoa ea khoebo ea likhoho ea likhoho

Na u ka ba vegan e tenyetsehang?

Ka botsebi, lijo tsa vegan tse kenyelletsang mahe ha se vegan ea 'nete. Ho e-na le hoo, e bitsoa ovo-vegetarian.

Leha ho le joalo, li-vegans tse ling li bulehetse ho kenyelletsa mahe lijong tsa bona. Ha e le hantle, ho behela mahe ke mokhoa oa tlhaho bakeng sa likhoho 'me ha ho kotsi ho tsona.

Ha bafuputsi ba buisana le batho ba 329 ba latelang lijo tsa vegan, 90% ea bona e thathamisitse kameho ea boiketlo ba liphoofolo e le tsona tse li susumetsang haholo. Leha ho le joalo, karolo ea boraro ea bona e lumellane hore ba tla amohela mefuta e meng ea lijo tsa liphoofolo haeba litekanyetso tsa boiketlo ba liphoofolo li ka ntlafatsoa ().

Ba latelang lijo tsa "veggan" ba ikemiselitse ho kenyelletsa mahe a likhoho kapa likhoho tseo ba tsebang hore li holisitsoe ka boits'oaro, joalo ka likhoho tse sa lefelloeng kapa tse bolokiloeng e le liphoofolo tsa lapeng polasing e kamora ntlo.

Phephetso e 'ngoe ea ho khomarela lijo tsa vegan nako e telele ke hore e thata haholo. Phuputso e entsoeng ho batho ba 600 ba jang nama e bontšitse hore tatso, ho tloaelana, bonolo le litšenyehelo ke lithibelo tse tloaelehileng bakeng sa ho seha lijo tsa liphoofolo ().

Lijo tse tenyetsehang tsa vegan tse kenyelletsang mahe li rarolla tse ngata tsa litaba tsena ho batho ba batlang ho ja lijo tsa vegan ka mabaka a bophelo bo botle le phoofolo empa ba tšoenyehile ka lithibelo.

"Veggan" ke lentsoe bakeng sa vegans tse feto-fetohang tse kenyelletsang mahe a likhoho tse holisitsoeng ka boits'oaro. Ho eketsa mahe ho thusa ba bang ba tšoenyehileng hore lijo tse nang le vegan tse thata li ka haelloa ke mefuta, tsebo, le bonolo.

Melemo ea phepo ea 'vegganism'

Ntle le vithamine B12, e tsoang haholo lijong tsa liphoofolo joalo ka nama kapa mahe, lijo tsa vegan li ka koahela litlhoko tsa batho ba bangata tsa phepo e nepahetseng ().

Leha ho le joalo, ho hlokahala moralo o itseng ho fumana limatlafatsi tse itseng tse kang vithamine D, calcium, zinc le iron ().

Lijana tse kenyelletsang mahe lijong tsa tsona li ka ba le nako e bonolo ea ho koala lekhalo la limatlafatsi tsena kaofela. Lehe le le leng le leholo, le felletseng le fana ka bongata ba limatlafatsi tsena kaofela, hammoho le protheine ea boleng bo holimo ().

Ho feta moo, lijo tsa "veggan" li ka thusa batho ba bang ba vegan ba kotsing e kholo ea khaello ea phepo e nepahetseng, joalo ka bana le basali ba baimana kapa ba anyesang (,).

Lijo tsa vegan li ka ba le likheo tse itseng tsa phepo haeba li sa reroa ka hloko. Bana le basali ba baimana kapa ba anyesang ba jang lijo tsa vegan tse kenyelletsang mahe ba ka ba le nako e bonolo ea ho fihlela litlhoko tsa bona tsa vithamine le diminerale.

Ntlha ea bohlokoa

Li-vegans tse thata li felisa lijo tsohle tsa liphoofolo, ho kenyeletsoa mahe, ka mabaka a fapaneng, empa e 'ngoe ea lihlohlelletso tse kholo ke ho ameha ka boiketlo ba liphoofolo.

Leha ho le joalo, ho na le tloaelo har'a li-vegans tse ling ho kenyelletsa mahe lijong tsa bona haeba ba na le bonnete ba hore li tsoa likhoho tse holisitsoeng ka mokhoa oa boits'oaro.

Ho eketsa mahe lijong tsa vegan ho ka fana ka limatlafatsi tse ling, tse ka thusang bohle, haholoholo bana le bakhachane.