Lijo tsa Ovo-Vegetarian: Tataiso e Felletseng le Moralo oa Lijo

Litaba

• Lijo tsa ovo-vegetarian ke eng?
• Melemo e mengata e ka bang teng
• E ka kenya letsoho ntlafatsong ea boleng ba lijo
• E ntle bakeng sa pelo ea hau
• E khothalletsa tsoekere e leka-lekaneng ea mali
• Melemo e meng
• Litšitiso tse ka bang teng
• Ho ja protheine e sa lekaneng
• Li-vithamine, liminerale le omega-3s
• Lijo tse sa jeng limela tsa meroho
• Lijo tse lokelang ho jeoa
• Lijo tseo u lokelang ho li qoba
• Sample menu
• Mantaha
• Labobeli
• Laboraro
• Labone
• Labohlano
• Ntlha ea bohlokoa

Palo e ntseng e eketseha ea batho lefats'eng ka bophara e latela lijo tsa batho ba sa jeng nama ka mabaka a fapaneng a bophelo bo botle, tikoloho, lichelete le bolumeli.

Hona le mefuta e fapaneng ea bojang, ho kenyelletsa le ovo-vegetarian diet.

Sengoliloeng sena se u joetsa tsohle tseo u hlokang ho li tseba mabapi le phepo ea meroho ea limela 'me se fana ka mohlala oa mehlala.

Lijo tsa ovo-vegetarian ke eng?

Lijo tsa meroho ea ovo ha li kenye lijo tsohle tsa liphoofolo ntle le mahe.

Nama, likhoho, tlhapi kapa lihlahisoa tsa lebese tse kang lebese, yogurt le chisi lia tlosoa, empa mahe a felletseng, makhooa a mahe le lijo tse nang le lehe tse kang mayonnaise, li-noodle tsa mahe le thepa e itseng e besitsoeng lia lumelloa.

Lijo tsa meroho ea limela tsa meroho li batla li sa ratoe haholo ho feta lijo tsa meroho, tse sa kenyelletseng lijo tsohle tse tsoang liphoofolong le lihlahisoa tse felletseng ka ho felletseng, hammoho le lijo tsa lacto-ovo-vegetarian, tse kenyelletsang lihlahisoa tsa lebese le mahe empa eseng nama, likhoho kapa tlhapi.

Lijo tsa meroho tse reriloeng hantle tsa mofuta ofe kapa ofe li tloaetse ho ba le phepo le bophelo bo botle haholo. Ho ntse ho le joalo, ho na le mabaka a 'maloa a etsang hore motho e mong a khethe lijo tsa meroho ho feta mefuta e meng.

Mahe a felletseng a theko e tlase ebile a na le phepo, e leng se etsang hore e be tlatsetso e ntle ho mofuta o mong le o mong oa lijo. Li sebetsa e le mohloli o motle oa liprotheine tsa boleng bo holimo, livithamini tsa B le metsoako e khahlanong le ho ruruha ().

Ebile, batho ba bang ba khetha ho kenyelletsa mahe lijong tse ling ntle le liphoofolo haeba ba thatafalloa ke ho fihlela litlhoko tsa bona tsa phepo e nepahetseng lijong tsa vegan.

Lijo tsa meroho ea ovo hape e ka ba khetho e nepahetseng bakeng sa motho ea batlang ho ba meroho empa a na le ho kula kapa ho hlohlona lihlahisoa tsa lebese.

Ho feta moo, ba bang ba kanna ba khetha lijo ka lebaka la litšoenyeho tsa bolumeli, tikoloho kapa boits'oaro mabapi le kalafo ea liphoofolo tse sebelisetsoang ho hlahisa nama le lebese.

Ba susumetsoang ke litaba tsena tsa boitšoaro hangata ba etsa bonnete ba hore ba ja feela mahe a tsoang ho batho le lihlahisoa tsa mahe.

Lijo tsa limela tsa meroho ha li kenye lihlahisoa tsohle tsa liphoofolo ntle le mahe. Batho ba kanna ba khetha mokhoa ona oa lijo bakeng sa mabaka a bophelo bo botle, tikoloho, bolumeli kapa boits'oaro.

Melemo e mengata e ka bang teng

Lijo tse jeoang ke batho ba sa jeng nama li ka thusa bophelo ba hao ka litsela tse fapaneng.

E ka kenya letsoho ntlafatsong ea boleng ba lijo

Patlisiso e fana ka maikutlo a hore batho ba latelang lijo tsa batho ba sa jeng nama ba ja lijo tse nang le matsoai a mangata, joalo ka litholoana, meroho, linaoa le lithollo tse felletseng, ha li bapisoa le bao e seng meroho (2).

Ba boetse ba tloaetse ho ja likhalori tse fokolang ho tsoa ho tsoekere e tlatsitsoeng le mafura a mangata mme ba betere ho latela likhothaletso tsa ho noa sodium (2,).

Litsebi tse ngata li nahana hore lena ekaba lona lebaka leo ka lona batho ba jang limela ba nang le litholoana tse ntle ho feta bao e seng limela, empa lipatlisiso tse ling lia hlokahala pele ho ka theoa kamano e hlakileng ea sesosa-le-phello ().

E ntle bakeng sa pelo ea hau

Haeba u batla ho etsa liphetoho tse amanang le lijo tse u tsoelang molemo pelong, phepo ea ovo-vegetarian e ka sebetsa hantle.

Liphuputso tse ngata li hlokometse hore batho ba jang nama ba ka ba le 30-40% e fokotsang kotsi ea lefu la pelo, ha e bapisoa le bao e seng meroho ().

Ho feta moo, ha ho kopantsoe le ho ikoetlisa khafetsa le litloaelo tsa taolo ea khatello ea maikutlo, lijo tsa meroho li bontšitsoe ho theola khatello ea mali le li-cholesterol, hammoho le ho khutlisa pokello ea lejoe ka har'a methapo ea mali ().

E khothalletsa tsoekere e leka-lekaneng ea mali

Lijo tse raliloeng hantle tsa batho ba sa jeng nama li ka fokotsa menyetla ea hau ea lefu la tsoekere la mofuta oa 2 ka ho ntlafatsa taolo ea tsoekere maling le kutloisiso ea insulin.

Tlhahlobo ea morao-rao ea lithuto tse 14 e fumane hore batho ba sa jeng nama ba na le menyetla e ka bang 25% ea ho ba le lefu la tsoekere la mofuta oa 2, ha ho bapisoa le bao e seng limela ().

Ntle le moo, batho ba seng ba ntse ba na le boemo bona ba ka ba le kutloisiso e ntlafetseng ea insulin le taolo e ntle ea tsoekere maling a jeng nama ().

Ho ja lijo-thollo tse ngata haholo, litholoana le meroho ea ba jang lijo tsa batho ba sa jeng nama ho bonahala ho bapala karolo ea bohlokoa thibelong ea lefu la tsoekere.

Haholo-holo, lijo tse kang meroho e makhasi a lefifi le meroho ea metso e nang le fiber e ngata, beta-carotene, vithamine C le magnesium li ka ba le litlamorao tse matla haholo tsa thibelo ().

Melemo e meng

Lijo tsa limela li amahanngoa le melemo e meng e mengata ea bophelo bo botle le bophelo, ho kenyelletsa:

• Ho fokotsa boima ba 'mele. Lijo tsa meroho hangata li na le lik'hilojule tse tlase 'me li ka khothaletsa ho theola boima ba' mele ka katleho ho feta lijo tse matlafatsang (2,).
• Ts'ehetsa bophelo bo botle ba 'mele. Lijo tsa meroho li ruile ka fiber le limela tse khothalletsang bophelo bo botle tse ka eketsang kholo ea libaktheria tse phetseng hantle, tse lebisang tšebetsong e ntle ea tšilo ea lijo le boits'ireletso ba mmele bo ntlafetseng (,).
• E ka fokotsa kotsi ea mofets'e. Boithuto bo bong bo bontša hore lijo tsa batho ba sa jeng nama li ka fokotsa kotsi ea mofetše ka ho fihla ho 12%, leha ho hlokahala lipatlisiso tse ling ().
• E theko e tlaase haholoanyane. Nama le lihlahisoa tsa lebese tsa boleng bo holimo li ka ba theko e tlase. Kahoo, lijo tsa batho ba sa jeng nama li ka ba theko e tlase.

Leha lijo tsa meroho li na le litšobotsi tse ngata tse ntle, ho bohlokoa ho hopola hore ha ho na sephetho se ikhethileng se netefalitsoeng.

Lijo tse jeoang ke batho ba sa jeng nama li ka fana ka melemo e mengata ea bophelo bo botle, ho kenyeletsoa le ho fokotsa kotsi ea lefu la pelo, lefu la tsoekere le mofetše. E kanna ea ntlafatsa bophelo ba mala le ho khothaletsa boima ba 'mele bo phetseng hantle.

Litšitiso tse ka bang teng

Bakeng sa batho ba bangata, lijo tsa ovo-vegetarian li bolokehile haholo ebile li phetse hantle. Leha ho le joalo, u ka 'na ua haelloa ke ho fumana limatlafatsi tse itseng tsa bohlokoa haeba u sa rere lijo tsa hau hantle.

Ho ja protheine e sa lekaneng

Ho ja liprotheine tse lekaneng ho bohlokoa bakeng sa ho boloka masapo a phetseng hantle, mesifa, litho tsa 'mele, letlalo le moriri.

Lijo tse ngata tse sa jeng nama li itšetleha ka nama le lihlahisoa tsa lebese bakeng sa protheine. Kaha lijo tsa ovo-vegetarian ha li kenyelletse lijo tsena, o hloka ho netefatsa hore o fumana protheine kae kapa kae.

Mahe, linaoa, linate le lipeo kaofela ke likhetho tse ntle tsa protheine tse nang le botsoalle ba limela le limela.

Li-vithamine, liminerale le omega-3s

Tse ling tsa khaello e atileng ea limatlafatsi lijong tsa batho ba sa jeng nama li kenyelletsa tšepe, calcium, zinc, mafura a omega-3, le livithamini D le B12 ().

Nama, tlhapi le lihlahisoa tsa lebese hangata ke mohloli o moholo oa limatlafatsi tsena lijong tse sa jeng nama. Ka hona, ho li tlosa ho ka lebisa ho haelloeng haeba u sa ele hloko ho li nkela sebaka ka mefuta e meng ea limela.

Lijo tse 'maloa ke tsena tse ka fanang ka limatlafatsi tsena ha o fetohela phepong ea meroho ea ovo:

• Tšepe. Ho kenyelletsa mahe le mehloli ea tšepe ea limela tse kang lensisi, linaoa tsa soya, linaoa tsa garbanzo, raese e sootho, lijo-thollo tse nang le tšepe, litholoana tse omisitsoeng, peo ea mokopu le pistachios ke tsela e bohlale ea ho fihlela litlhoko tsa hau tsa tšepe ().
• K'halsiamo. Kamehla kenyelletsa lijo tse kang linaoa tse tšoeu, meroho ea turnip, arugula, bok choy, tofu le lijo tse matlafalitsoeng ka khalsiamo lijong tsa hau ho netefatsa khalsiamo e lekaneng (12).
• Vithamine D. Ho qeta nako u le letsatsing ke tsela e molemohali ea ho khothaletsa tlhahiso ea vithamine D letlalong la hao. Mahe a tsoang likhoho tse hōlelitsoeng makhulong, lijo tse nang le liqhobosheane le li-mushroom tse tšoaroang ka leseli la UV le tsona ke mehloli e metle (,,).
• Vithamine B12. Mahe ke mohloli o motle oa vithamine B12. Ho joalo le ka lijo tse matlafalitsoeng joalo ka baemeli ba lebese kapa tomoso ea phepo e nepahetseng ().

• Zinki. Limela tsohle, mahe, linate, lipeo le linaoa kaofela ke mehloli e metle ea zinki e nang le botsoalle bo botle ba meroho (17).
• Mafura a Omega-3. Peo ea Chia, peo ea folaxe, lipelo tsa hemp le walnuts ke mehloli e metle ea limela tsa mafura a omega-3. Ho feta moo, mahe a likhoho tse fepuoang ka phepo e ntlafalitsoeng ea omega-3 a ka fana ka mafura ana a phetseng hantle ().

Haeba u fumana hore ha u khone ho fihlela litlhoko tsa hau bakeng sa eng kapa eng ea limatlafatsi tsena ka ho ja u le mong, ikopanye le mofani oa tlhokomelo ea bophelo kapa setsebi sa phepo e nepahetseng mabapi le ho noa litlatsetso.

Lijo tse sa jeng limela tsa meroho

Ha se lijo tsohle tse ovo-vegetarian-friendly tse phetseng hantle.

Lijo tse se nang lebese, lijo tse halikiloeng, tse nkeloang nama ea batho ba sa jeng nama, hammoho le lino tse tsoekere tse tsoekere, lijo-thollo le lipompong, ka boiphihlelo li lekana bophelo ba batho ba sa jeng nama empa li lokela ho jeoa hanyane, haeba ho joalo.

Lijo tse nang le phepo e nepahetseng tsa meroho li hatisa lijo tse matlafetseng, tse nang le limatlafatsi le meeli ea lijo-thollo tse ntlafalitsoeng, tsoekere e ekelitsoeng, lioli tse ntlafalitsoeng haholo le lijo tse ling tse sa sebetsoang tse nang le phepo.

Lijo tsa limela li ka 'na tsa e-ba le limatlafatsi tse fokolang, tse ka' nang tsa u beha kotsing ea ho haella. Tsepamisa maikutlo ho rera lijo tse nang le phepo e nepahetseng tse ka fihlelang litlhoko tsa hau ka mehloli ea limela tse nang le limatlafatsi.

Lijo tse lokelang ho jeoa

Le ha lijo tse ling li thibetsoe lijong tsa meroho, o na le likhetho tse ngata tse nang le limatlafatsi tseo u ka khethang ho tsona.

Lijo tse raliloeng hantle tsa ovo-jeng nama li entsoe ka mefuta e fapaneng ea lijo tse felletseng tse thehiloeng limela, joalo ka:

• Litholoana: liapole, lilamunu, lipere, monokotšoai, libanana, phaenapole, limango, morara, avocado
• Meroho: meroho e makhasi, lihoete, litapole, asparagase, turnips, broccoli, cauliflower, likomkomere, radishes, pelepele ea tšepe, k'habeche, tamati, squash ea lehlabula le mariha
• Lithollo: raese, poone, quinoa, amaranth, buckwheat, bulgur, harese, oatmeal, pasta, li-crackers, popcorn, lijo-thollo, bohobe (bo entsoeng ntle le lebese kapa botoro)
• Lijo tsa linaoa: linaoa tsa soya, tempeh, tofu, miso, lensisi, linaoa tse ntšo, linaoa tsa garbanzo, linaoa tsa liphio, lierekisi, linate, linaoa tsa pinto, linaoa tsa navy
• Linate le lipeo: makotomane, linate tsa macadamia, li-pecans, li-pistachio, lialmonde, li-cashews, linate tsa Brazil, peo ea hemp, peo ea chia, peo ea soneblomo, li-butters tsa linate, peo ea folaxe
• Lihlahisoa tsa mahe le mahe: mahe kaofela, makhooa a mahe
• Lihlahisoa tsa lebese: Lebese la soya, lebese la almonde, lebese la oat, lebese la hemp, lebese la cashew, yogurt e se nang lebese, chisi tse se nang lebese
• Oli: mohloaare, avocado, walnut, flaxseed le oli ea coconut
• Lino: kofi, tee, metsi, metsi a diminerale, lebese leo e seng la lebese

Hopola hore hobane feela lijo e le tsa nama ha ho bolele hore li phetse hantle. Ho kotula melemo ea bophelo bo botle ba phepo ea meroho ea ovo, ho bohlokoa ho tsepamisa mohopolo lijong tse felletseng tse ntlafalitsoeng ka hohle kamoo ho ka khonehang.

Lijo tse fapaneng, tse kang linaoa, lithollo, meroho, linate, lipeo, mahe le litholoana, li etsa lijo tse nang le phepo e ntle tsa meroho. Itloaetse ho lekanyetsa haeba u kenyelletsa lijo tse tsoetsoeng ka bongata.

Lijo tseo u lokelang ho li qoba

Lijo tse ka sehloohong tseo u lokelang ho li qoba lijong tsa meroho ke nama le lihlahisoa tsa lebese, empa lisebelisoa tse ling tsa lijo tse thehiloeng nama le tsona li lokela ho qheleloa ka thoko.

Haeba u fetohela lijong tsa meroho, qoba tse latelang:

• Nama e khubelu: nama ea khomo, konyana, nama ea kolobe
• Likhoho: khoho, Turkey, letata
• Litlhapi le likhetla
• Lebese: lebese, yogurt, chisi, botoro
• Lihlahisoa tse besitsoeng: mahobe le liphaphatha tse entsoeng ka lebese kapa botoro
• Lijo tse tlisoang ke nama le lebese: gelatin, lard, carmine, casein, whey
• Lintho tse ling: meroho ea liphoofolo, pâté, mongobo oa tlhapi, li-supplement tse ling tsa omega-3, setlolo se seng sa lebese, Sesare ea apereng

U ka fumana mekhoa e meng ea limela bakeng sa tse ngata tsa lijo tsena. Leha ho le joalo, hopola hore baemeli bana ba ka lula ba sa lekane ka phepo e nepahetseng.

Ka mohlala, mefuta e mengata ea lebese le se nang lebese ha e fane ka liprotheine le liminerale tse lekanang le lebese la khomo le tloaelehileng. Sena ha se ba etse khetho e mpe ka bonngoe, empa ho bohlokoa ho nahana hore na sepheo sa hau ke ho aha phepo e felletseng ea meroho.

Lijo tsa limela tsa meroho ha li kenye nama eohle ea lebese le lebese le lijo tse tlatsitsoeng ka nama le lebese.

Sample menu

Le ha litlhoko tsa phepo e nepahetseng le khetho ea lijo li ka fapana, mona ke mohlala oa matsatsi a mahlano lijong tsa ovo-vegetarian e ka shebahalang joang.

Mantaha

• Lijo tsa hoseng: coconut-chia pudding e nang le monokotsoai o nang le serame le walnuts
• Lijo tsa mots'eare: sechu sa lentile sa meroho se nang le mapetso a folaxe
• Lijo tsa mantsiboea: tofu-meroho e hlohlelletsa Fry le raese e sootho

Labobeli

• Lijo tsa hoseng: toast ea lijo-thollo tse nang le meroho e lohiloeng le mahe a koetsoeng
• Lijo tsa mots'eare: sehokelo sa hummus le meroho se phutheloa ka lehlakore la monokotsoai
• Lijo tsa mantsiboea: sekotlolo sa quinoa se nang le linaoa tse ntšo, tomoso ea phepo e nepahetseng, meroho e tsoakiloeng, guacamole le salsa

Laboraro

• Lijo tsa hoseng: Smoothie e tala e entsoeng ka sepinichi, phofo ea protheine ea hemp, lebese la cashew, botoro ea almonde, libanana, ginger le avocado
• Lijo tsa mots'eare: samenche ea lehe ka bohobe ba lijo-thollo kaofela
• Lijo tsa mantsiboea: li-noodle tsa linate tse nang le edamame, k'habeche e pherese le cilantro

Labone

• Lijo tsa hoseng: oatmeal e nang le litholoana tse ncha, peo ea hemp le lialmonde tse thellisitsoeng
• Lijo tsa mots'eare: li-noodle tse setseng tsa peanut
• Lijo tsa mantsiboea: tempeh e tsubang e nang le meroho e halikiloeng le risotto ea li-mushroom tsa meroho

Labohlano

• Lijo tsa hoseng: Moferefere oa mahe le meroho o nang le lehlakore la litholoana tse ncha
• Lijo tsa mots'eare: linaoa tse tšoeu, khale le sopho ea tamati e nang le toast ea lijo-thollo kaofela
• Lijo tsa mantsiboea: cauliflower-and-chickpea tacos le cilantro-lime cashew tranelate mongobo

Morero oa lijo o bontšitsoeng kaholimo o bonts'a tse ling tsa metsoako e phetseng hantle le lijana tse leka-lekaneng tseo o ka li natefelang lijong tse nang le phepo e ntle ea meroho.

Ntlha ea bohlokoa

Lijo tsa meroho ea meroho ke mofuta oa bojang bo sa kenyeng lihlahisoa tsohle tsa liphoofolo ntle le mahe.

Hafeela e reriloe hantle, mokhoa ona oa ho ja o ka fana ka limatlafatsi tsohle tseo 'mele oa hau o li hlokang mme o ka fana ka melemo e fapaneng, ho kenyeletsoa le kotsi e fokotsehileng ea lefu la pelo le lefu la tsoekere.

Haeba u rera ho fetohela lijong tsa meroho ea ovo, etsa bonnete ba hore u kenyelletsa lijo-thollo tse fapa-fapaneng, linaoa, linate, lipeo, meroho le litholoana ho etsa bonnete ba hore u rua molemo haholo lijong tsa hau.