Sengoli: Helen Garcia
Letsatsi La Creation: 14 April 2021
Ntlafatsa Letsatsi: 2 November 2024
Anonim
Who truly rules this world ?
Video: Who truly rules this world ?

Litaba

Mohlomong u motho ea jang nama feela o lakatsa burger nako le nako ('me ha u batle ho fumana moriti bakeng sa "ho qhekella"). Kapa u sehlaha-'mele se otlolohileng se batlang ho nolofatsa mekhoa ea hau ea ho ja nama ka mabaka a bophelo bo botle. (Ntle le moo, batho ba jang nama ba phela nako e telele ho feta batho ba jang nama ka lilemo tse 3.5.) Litaba tse monate ke hore u na le moralo oa ho ja. E bitsoa moralo oa ho ja o feto-fetohang, mokhoa o bobebe oa ho ja o boletsoeng ke Dawn Jackson Blatner bukeng ea hae Lijo tsa Flexitarian. (Jackson Blatner o ile a boela a kopanya Leano la Matsatsi a 30 la Shape Up Plate Your Healthy Eating Meal Plan.) U se ke ua lumella lentsoe "ho ja" ho u lahla-flexitarianism ke mokhoa o akaretsang oa ho ja / mokhoa oa bophelo, 'me che, ha ho thata. ho boloka ... ka hona ho fetoha ha maemo.


Ha e le hantle, ho bolela hore u motho ea jang meroho. U ja tofu, quinoa, lithane tsa lihlahisoa le lintho tse ling tse ratoang tsa meroho, empa hape u lumelloa ho ja nama le tlhapi ka linako tse ling. E utloahala e otlolohile ka ho lekaneng, na? Mona, kenella ka lintlha tse kenyeletsang melemo le boiketlo ba mokhoa ona oa ho ja.

Joale, u lumeletsoe ho ja nama e kae?

Ho latela lebitso la eona, lijo li fetoha habonolo, empa ho na le litataiso mabapi le hore na u lokela ho ja nama e kae. Ho ea ka buka ea Blatner, batho ba bacha ba feto-fetohang le maemo ba lokela ho tela nama matsatsi a mabeli ka beke 'me ba arole li-ounise tse 26 tsa nama matsatsing a mahlano a setseng (bakeng sa ho supa, karolo ea nama e boholo ba karete e boholo ba li-ounise tse 3, ha resturante- sengoathoana se boholo bo pota-potile 5, ho bolela Pam Nisevich Bede, setsebi sa lijo se nang le Abbott's EAS Sports Nutrition). Mokhahlelo o latelang (bo-ralitaba ba tsoetseng pele) ba latela lijo tsa batho ba sa jeng nama matsatsi a mararo kapa a mane ka beke mme ha ba je li-ounise tse fetang 18 matsatsing a setseng. Qetellong, setsebi sa maemo a feto-fetohang se lumelloa ho ja li-ounces tse 9 tsa nama ka matsatsi a mabeli ka beke 'me tse ling tse hlano li tsamaea ntle le nama.


Ho latela moralo oa phepo e nepahetseng ha ho na taba ea ho senya nama joalo ka ho beha lijana tse nang le veggie pele. Lijo-thollo, linate, lebese, mahe, linaoa le lihlahisoa li na le sebaka lijong, empa lijo tse sebelisitsoeng le lipompong li lokela ho qojoa. Laura Cipullo, R.D., oa Laura Cipullo Whole Nutrition, New York, o re: "Ho feta ho fokotsa nama, ke ho fokotsa lijo tse phehiloeng."

Melemo ea ho latela lijo tse feto-fetohang

Mahlakore ohle a ho ba meroho a fetela lijong tsena. Ho na le karolo ea tikoloho ho tloha ha ho theola nama le tlhapi ea hau ho bebofatsa boemo ba khabone ea hau, le melemo e mengata ea bophelo bo botle. Ho latela phepo ea meroho ho bontšitsoe ho theola kotsi ea khatello e phahameng ea mali, lefu la pelo, le stroke, mme batho ba jang limela ba tloaetse ho ba le li-BMIs tse tlase ho feta ba jang nama, ho latela thuto ena ea Poland. Hape, kaha o ntse o ja nama, ha o na ho tšoenyeha haholo ka ho fumana liprotheine le limatlafatsi tse lekaneng le livithamini tsa B le tšepe. (Hape ke matla a lijo tsa pescatarian.)


Molemo o mong o moholo ke ho otloloha ha lijo le ho fetoha ha maemo. Bede o re: “Ke rata lijo tse feto-fetohang hobane ha li hlile ha li u sitise ho ja ka tsela e itseng. "Rea tseba hore lijo tse ling tse kang limela tsa limela kapa vegan ka linako tse ling li ba thata haholo, 'me ho fetoha habonolo ha o ka tsebisa ha o ntse o lula melaong ke ntho e ntle." (Sheba limatlafatsi tse atisang ho haelloa ke limela le limela.)

Ba tloaetseng ho bala likhalori ka tumelo ba ka fumana ho tenyetseha ho nyahamisa, empa ho motho e mong le e mong, tlhaho e bulehileng e ka etsa hore ho be bonolo ho khomarela lijo tsa maemo a tlase kaha ha ho bonolo hore o utloe o hloka. Thanksgiving Turkey kapa barbecue leetong la hau la ho ea Austin? Ka bobeli ke papali e hlokang leeme mona.

Kamora nako, ho tlatsa koloi ea hau ea ho reka ka liprotheine tse thehiloeng ho limela, joalo ka soya, lensisi le linaoa, le hona ho ka u thusa ho boloka chelete e itseng mokoloto oa hau oa korosari, hape ho bolela Bede.

Ho theoha ho ja nama e fokolang

Haeba u le nako e kholo ea nama, ho fetola litsela tsa hau ho ka ba thata, haholo-holo haeba u sa ikutloe u khotsofetse ka mor'a lijo tse se nang nama. Cipullo o re: "U tla lapa ebe u qala ho ja lithane tsa lik'habohaedreite le linate ho fumana protheine eo u e hlokang, kahoo u ka ja lik'hilojule tse ngata ho feta kamoo u neng u ka ja liprotheine tse ngata tsa liphoofolo." Ho loants'a maikutlo ao a kamehla a lapileng, basali ba mahlahahlaha ba lokela ho ikemisetsa ligrama tse 30 tsa protheine lijong ka 'ngoe, ho bolela Bede. Ho bonolo haholo ho ba jang nama, empa batho ba feto-fetohang ba tla hloka leano le ho batla liprotheine tse tsoang mehloling e thehiloeng limela. "Haeba u ntse u ja salate ea spinach, ha ho na tsela eo u tla e otla ka eona, empa haeba u lahlela lentile, tofu, kapa protheine shake, u ka fihla moo u batlang ho fihla teng," ho bolela Bede.

U tla tlameha hape ho ela hloko maemo a hau a B12, vithamine D, iron le calcium. Batla lebese kapa lebese la linate le matlafalitsoeng ka calcium le vithamine D, ho bolela Cipullo. Haeba u se u ntse u sebetsana le khaello ea tšepe, khomarela matsatsi a mabeli kapa a mararo feela ka beke u ja nama ho e-na le ho e sutumetsa ho ea bohlano, o re.

Ntlha ea Bohlokoa

Batho ba jang nama le ba jang nama ba ka 'na ba talima batho ba feto-fetohang le maemo e le mapolesa a lekang ho fumana kuku ea bona le ho e ja. Empa ho ikemisetsa ho ja lijo tse matlafatsang tsa meroho ho fapana le lijo tse ntlafalitsoeng le tse ntlafalitsoeng ho ka ba le phello e ntle bophelong ba hau. Joale na u lokela ho e batla? Bobeli Bede le Cipullo ba re ruri. "Ena ke lijo tseo bohle re ka li amohelang le ho nahana ka tsona, haeba ho se letho le leng le ka hlahisang mefuta e mecha," ho bolela Bede. Esita le ho tela nama feela bakeng sa lijo tse le 'ngoe kapa letsatsi le le leng ke mohato oa tsela e nepahetseng ea phepo e nepahetseng. (Qala ka lipepepe tsena tse 15 tsa meroho esita le batho ba jang nama ba tla li rata.)

Tlhahlobo bakeng sa

Papatso

Re E Eletsa Hore U Bone

Teko ea khatello ea moroto

Teko ea khatello ea moroto

Teko ea khatello ea moroto e lekanya bokhoni ba liphio ba ho boloka kapa ho ntša met i.Bakeng a teko ena, matla a khoheli a moroto, li-electrolyte t a moroto, le / kapa o molality ea moroto li lekant ...
Mathata a Metabolic

Mathata a Metabolic

Adrenoleukody trophy bona Leukody trophie Mathata a Amino Acid Metaboli m Amyloido i Phekolo ea Bariatric bona Ho buuoa ka boima ba 'mele T oekere ea Mali bona T oekere ea Mali T oekere ea Mali B...