Ovolactovegetarianism: hore na ke eng le melemo ea eona

Litaba

• Melemo e meholo
• Mohlala oa menyu ea lijo tsa ovolactovegetarian
• Li-recipe bakeng sa li-ovolactovegetarians
• 1. Li-meatball tsa soya
• 2. Li-mushroom tse kentsoeng risepe ea litapole

Lijo tsa ovolactovegetarian ke mofuta oa lijo tsa batho ba sa jeng nama moo, ntle le lijo tsa meroho, e lumelloang ho ja mahe le lebese le lihlahisoa, e le lijo tsa tlhaho ea liphoofolo. Ka tsela ena, litlhapi, nama le lihlahisoa tsa nama ha li kenyelletsoe lijong, joalo ka mofuta o mong oa bojang.

Ha mofuta ona oa lijo o kopantsoe le phepo e nepahetseng, o ka fana ka melemo e 'maloa ea bophelo bo botle, o kenya letsoho ho thibela lefu la pelo. Ka kakaretso, lijo tsena li amoheloa ke batho ba batlang ho fokotsa ts'ebeliso ea lijo tsa liphoofolo ka mabaka a tikoloho le / kapa bophelo bo botle, ho bohlokoa ho ikopanya le setsebi sa phepo e nepahetseng, ho lokisa moralo oa phepo e ikemetseng molemong oa ho qoba khaello ea ba bang limatlafatsi.

Melemo e meholo

Ho kenella ha lijo tsa ovolactovegetarian ho ka tlisa melemo ea bophelo bo botle, joalo ka:

• Thusa ho thibela lefu la pelo, kaha ts'ebeliso e ntseng e eketseha ea litholoana le meroho le taba ea hore ha ho nama e jeoang, e thusa ho fokotsa k'holeseterole le ho thibela ho theoa ha lipoleiti tse mafura methapong, ho fokotsa menyetla ea ho hlaseloa ke pelo le stroke;
• Fokotsa kotsi ea mofuta oa 2 lefu la tsoekere, kaha ts'ebeliso ea lijo tse phetseng hantle, joalo ka lithollo, litholoana, meroho le linate li eketseha, lijo tsena li na le fiber e ngata e thusang ho laola tsoekere maling;
• Thibela mofetše, e leng letsoele, senya, 'mala le mala, kaha ke mofuta oa phepo e nang le li-antioxidants, livithamini, liminerale le fiber, ntle le limatlafatsi tse ling tse nang le thepa e khahlanong le mofets'e;
• Amohela ho theola boima ba 'mele, ka lebaka la phokotseho ea ts'ebeliso ea lijo tsa liphoofolo, kaha lijo tse jeoang ke ovolactovegetarians li thusa ho eketsa maikutlo a ho khora mme lithuto tse ling li fumane phokotso e kholo ho BMI ho batho ba latelang mofuta ona oa lijo;
• Fokotsa khatello ea mali, kaha lithuto li paka hore ts'ebeliso e phahameng ea nama e amahanngoa le khatello ea mali. Ntle le moo, mofuta ona oa lijo tsa batho ba sa jeng nama o na le fiber le potasiamo e ngata, tse thusang ho laola khatello ea mali ha e jeoa khafetsa.

Leha ho le joalo, ho bohlokoa hore motho a tsebe hore, esita le lijong tsa mahe a bomalimabe, tšebeliso e fetelletseng ea lijo tse sebelisitsoeng, lipompong le mafura, joalo ka likuku, lijo tse halikiloeng le lijo tse ling tse sebelisitsoeng, li lokela ho qojoa molemong oa ho fana ka melemo eohle e boletsoeng ka holimo., ntle le ho senya bophelo bo botle.

Mohlala oa menyu ea lijo tsa ovolactovegetarian

Lenaneng la lijo tsa ovolactovegetarian, lijo tsohle tsa semela sa meroho lia lumelloa, joalo ka lijo-thollo, matlapi a korong, li-flakes, linaoa, linate, meroho le litholoana, hammoho le lijo tse nang le mahe, lebese le lihlahisoa, joalo ka ha ho bonts'itsoe tafoleng e latelang:

Palo e kenyellelitsoeng lenaneng e fapana ho ea ka lilemo, thobalano, ho ikoetlisa le mafu a amanang le eona, ka hona se loketseng ke ho batla setsebi sa phepo bakeng sa tlhahlobo e felletseng le ho hlophisa moralo oa phepo e nepahetseng ho latela litlhoko tsa motho ka mong.

Ntle le moo, tlatsetso ea phepo ea limatlafatsi tse ling, joalo ka tšepe le vithamine B12, e kanna ea hlokahala. Ka lebaka lena, ho bohlokoa ho ikopanya le setsebi sa phepo e le hore a tsebe ho hlophisa moralo oa phepo o leka-lekaneng o lumellanang le litlhoko tsa motho, o qoba likhaello tsa phepo e nepahetseng. Bona lenane la lijo tse nang le tšepe e ngata ea semela.

Li-recipe bakeng sa li-ovolactovegetarians

1. Li-meatball tsa soya

Lisebelisoa:

• 4 tablespoons ea crumbs;
• Khaba ea 1/2 ea phofo ea koro;
• Likopi tse 1 tsa protheine ea soya;
• 1/2 litha e le nngwe ea metsi a futhumetseng;
• Mokelikeli oa 1/2 lemon;
• 1 lehe le otliloeng;
• 1/2 onion e halikiloeng;
• Coriander, parsley, letsoai, pepere le basil ho latsoa.

Mokhoa oa ho itokisa:

Nosetsa protheine ea soya ka metsing a futhumetseng ka lero la lemone 'me e eme metsotso e 30. Kenya motsoako ka sefe 'me u pepete hantle ho fihlela metsi' ohle a tlosoa. Ebe u kopanya lisebelisoa tsohle, u luba hantle.

Beha hlama ho blender kapa processor ho etsa metsoako ho tšoana, ho etsa libolo ka boholo bo batlang, ka thuso ea phofo ea koro ho qoba ho khomarela matsoho. Pheha li-meatball ka ontong kapa ka mongobo oa langa le le lej bakeng sa metsotso e ka bang 40.

2. Li-mushroom tse kentsoeng risepe ea litapole

Lisebelisoa:

• 700 dikgerama tsa litapole;
• Ligrama tse 300 tsa li-mushroom tse tsoakiloeng;
• 4 tablespoons ea phofo ea koro;
• 1 clove ea konofolo ea minced;
• Oli;
• Parsley e khethiloeng;
• Bohobe ba bohobe;
• Letsoai ho latsoa;
• Mahe a 2.

Mokhoa oa ho itokisa:

Pheha litapole ebe u li tšela joalokaha eka u tla etsa puree, ebe u li boloka ka sekotlolo. Etsa lero ka konofolo le oli ea mohloaare ebe u eketsa li-mushroom ebe u pheha nakoana, ka mocheso o phahameng, o hlohlelletsa nako le nako ho fihlela li le bonolo. Pele o tima mocheso, eketsa parsley e ngata 'me u fetole letsoai.

Kenya lehe le phofo ea koro ebe u kopanya hantle ho fihlela u fumana hlama e ts'oanang. Arola motsoako ka likaroloana tse nyane le sebopeho sa sebōpeho sa litapole, o beha khaba e le 'ngoe ea li-mushroom tse tlisitsoeng bohareng. Fetisa litapole kapele ho li-breadcrumbs ebe o li beha ka pane e tlotsitsoeng. Beha ontong e mahareng, o futhumetse pele metsotso e ka bang 20 kapa ho fihlela e le sootho ea khauta.

Shebella video e latelang 'me u ithute ho ba motho ea sa jeng nama hantle' me melemo ea eona ke efe: