Lijo tse Thehiloeng ho Limela Melemo ea Bohle ba Lokela ho Tseba

Litaba

• Lijo tse ipapisang le limela ke eng, Hantle-ntle?
• Melemo ea Lijo tse Thehiloe ho Limela
• 1. Kotsi e Tlaase ea Mafu a Pelo
• 2. Kotsi e Tlaase ea Mofuta oa 2 oa Lefu la tsoekere
• 3. Kotsi e Fokotseng ea Botenya
• 4. Ho fokotsa Likotsi tsa Kankere
• 5. Melemo ea Tikoloho
• Mokhoa oa ho Qala Lijo tse Thehiloeng ho Semela bakeng sa Ba qalang
• Tlhahlobo bakeng sa

Ho ja ka limela ho fetoha e 'ngoe ea mekhoa ea ho ja e tsebahalang haholo - mme ka lebaka le utloahalang. Melemo e ka bang teng ea lijo tse ipapisang le limela e kenyelletsa lintho tse ntle bakeng sa bophelo bo botle le tikoloho. Hoo e ka bang karolo ea boraro ea Maamerika e re ba leka ka matla ho fokotsa ts'ebeliso ea bona ea nama le lebese, ho latela Mokhatlo oa Lijo oa Lijo. Selemong se fetileng, liperesente tsa 28 tsa batho ba tlalehile hore ba ja liprotheine tse ngata ho tsoa mehloling ea limela, liperesente tsa 24 li na le lebese le lengata la limela, mme liperesente tsa 17 li jele mefuta e meng ea nama e thehiloeng ho limela ho feta kamoo li entseng ka 2019, phuputso e entsoeng ke Lekhotla la Litaba tsa Lijo la Machabeng.

Takatso ea ho phela bophelo bo botle haholoanyane e ntse e holisa mokhoa ona. Bophelo bo botle ke lona lebaka la mantlha la batho ba etsang liphesente tse 56 ba khethang liprotheine tse itšetlehileng ka limela, ho latela tlaleho ea 2020 e tsoang k'hamphaning ea lipatlisiso tsa mmaraka Mintel, ha tšusumetso ea tikoloho le boiketlo ba liphoofolo e le tsona tse amehang haholo ka liperesente tse 26, ho latela Mattson Consulting.

"Keri Gans, R.D.N., setsebi sa phepo e nepahetseng New York le Sebopeho Setho sa Brain Trust. "Hape, ka matšoenyeho mabapi le phetoho ea maemo a leholimo le botsitso, phepo ea limela e matlafalitse le ho feta."

Empa ha e le hantle semela se bolela'ng, 'me na lijo tse theiloeng molemong oa limela li una molemo ho tsohle tseo ba li ratang? Mona ke scoop, ho kenyelletsa le mokhoa oa ho qala lijo tsa limela bakeng sa ba qalang.

Lijo tse ipapisang le limela ke eng, Hantle-ntle?

Ka 'nete, e ka ba mofuta oa pherekano, hobane poleloana ena ha e hlalosoe ka ho hlaka.

"Nakong e fetileng, tlhaloso ea "semela" (joalokaha e sebelisoa ke bafuputsi ba phepo e nepahetseng le mekhatlo) e bolela lijo tse thehiloeng haholo-holo limela; leha ho le joalo, tlhaloso e hlahile ho bolela lintho tse fapaneng ho batho ba fapaneng, "ho bolela Sharon Palmer. RDN,Setsebi sa Lijo se Matlafalitsoeng ke Limela. Haufinyane tjena, batho ba ntse ba sebelisa lentsoe lena ho bolela karolo ea 100 lekholong ea lijo tsa vegan tse tsoang semeleng.

Ka lehlakoreng le leng, setsebi sa lijo se ngolisitsoeng Amy Myrdal Miller, MS, RDN, FAND, mothehi le mopresidente oa Farmer's Daughter Consulting e Carmichael, California, o hlalosa semela ka ho pharaletseng e le, "ho latela Litaelo tsa Lijo le mokhoa oa MyPlate moo bongata ba lijo li tsoa limeleng (joalo ka litholoana, meroho, lijo-thollo, linate, lioli tsa limela). " (Bona: Phapang ke efe lipakeng tsa Lijo tse ipapisitseng le limela le tsa Vegan?)

"'Ho thehiloe limela'Gans oa phaella: “Ho bolela hore u leka ho kenyelletsa limela tse ngata lijong tsa hao, tse kang karolo ea 100 lekholong ea lijo-thollo, litholoana, meroho, linate, linaoa le lipeo.” Hape ha se taba ea ho khomarela. "U ka 'na ua lema ka ho feletseng ka letsatsi le leng empa ka le hlahlamang u tla ja burger," ho bolela Gans.

Ka mohlala. Lijo tsa Mediterranean - tse totobatsang lijo tsa limela le litlhapi, hammoho le mahe a mang, likhoho le lebese - li nkoa e le semela se thehiloeng. Taba ea mantlha ke hore "'semela se thehiloeng' se mabapi le ka boomo ho kenyelletsa lijo tsa limela lijong tsohle tseo u li jang," ho bolela Gans.

Ke habohlokoa ho hlokomela hore, ha lethathamo la melemo ea ho ja lijo tsa limela e le telele, ho latela lijo tsa meroho kapa vegan ha ho bolele hore o ja o phetse hantle. Ke hobane boholo ba melemo ea bophelo bo botle e hlalositsoeng ka tlase ha e tlisoe feela ke ho fokotsa lihlahisoa tsa liphoofolo - li tsoa ts'ebelisong e ntseng e eketseha ea lijo tse phetseng hantle, tse felletseng.

"Ho sa tsotellehe hore na u ja lijo tse thehiloeng limela le limela le liphoofolo tse nyenyane kapa u etsa qeto ea ho ea vegan, ho ja limela tse ngata lijong tsa hau ho na le melemo e mengata," ho bolela Myrdal Miller. Mona, melemo e meng e thehiloeng semeleng eo u ka e fumanang hore na u nkile qeto ea ho ja veg e felletseng kapa u khethile ho ja limela tse ling. (Bona: Melao ea Lijo tse Thehiloeng Limelang tseo U Lokelang ho li Latela)

Melemo ea Lijo tse Thehiloe ho Limela

1. Kotsi e Tlaase ea Mafu a Pelo

E 'ngoe ea melemo ea bohlokoa ka ho fetisisa ea lijo tsa limela? Patlisiso e batsi e bontša hore batho ba jang litholoana le meroho e mengata ba na le kotsi e tlase ea lefu la pelo, ho bolela Myrdal Miller.

Phuputso e 'ngoe e entsoeng ke Sekolo sa Bongaka sa Icahn Sepetleleng sa New York sa New York se shebile batho ba fetang 15,000 ba se nang litaba tse tsebahalang tsa lefu la pelo ba ileng ba latela e' ngoe ea mefuta e mehlano ea lijo tse kenyeletsang bonolo (lijo tse potlakileng le lijo tse halikiloeng), litholoana tsa semela. , meroho, linaoa, tlhapi), lipompong (li-dessert, lipompong, lijo-thollo tsa hoseng tse tsoekere), tse ka boroa (lijo tse halikiloeng, nama ea nama, nama e phehiloeng, lino tse tsoekere), le salate le joala (liaparo tsa salate, salate ea meroho, joala). Phuputso e ile ea latela batho bana ka lilemo tse 'nè' me ea fumana hore ba khomarelang lijo tse thehiloeng limela ba ne ba e-na le karolo ea 42 lekholong ea ho fokotsa kotsi ea ho ba le pelo ha ba bapisoa le ba jang lijo tse fokolang tsa limela.

Hape, ho beha melemo ea lijo tsa limela ha se feela ho fokotsa lijo tsa liphoofolo; khetho ea lijo ke ea bohlokoa. (Ke mofuta oa keto e hloekileng le e litšila.) Phuputso e 'ngoe e phatlalalitsoeng ka 2018 hoJournal ea American College of Cardiology e lekotse khetho ea lijo ea banna le basali ba bophelo bo botle 'me ea theha lethathamo la lijo tse thehiloeng ho limela ho lekanya bophelo bo botle ba lijo tsa bona. Lijo tsa semela tse phetseng hantle (joalo ka lithollo, litholoana, meroho, lioli, linate le linaoa) li fuoe lintlha tse ntle, ha lijo tsa limela tse se nang phepo e ntle (joalo ka lino tse tsoekere tse tsoekere, lijo-thollo tse ntlafalitsoeng, li-fries le lipompong le lijo tsa liphoofolo ) e fumane lintlha tse morao. Lintlha li senotse hore lintlha tse ntle li amana le kotsi e tlase ho lefu la pelo.

Phuputso e bonts'a hore ha se taba ea ho ba le mofuta oa lijo tsa limela (joalo ka li-fries tsa Fora) empa boleng ba lijo tsa semela tseo u li khethang ke tsa bohlokoahali. Lijo tsa hau tse thehiloeng limela li ntse li lokela ho ba le limela tse leka-lekaneng hantle tse kang lijo-thollo, litholoana, meroho, oli, linate le linaoa, tse lokisitsoeng le ho phehoa ka mokhoa o phelisang hantle. (Leka lipepepe tsa lijo tse ipapisitseng le limela bakeng sa lijo tsohle tsa letsatsi.)

2. Kotsi e Tlaase ea Mofuta oa 2 oa Lefu la tsoekere

Ho ja lijo tse tletseng limela ho ka boela ha thusa ho thibela lefu la tsoekere la mofuta oa 2. Sengoloa sa 2017 se phatlalalitsoeng hoJournal of Geriatric Cardiology e shebile melemo ea lijo tse ipapisang le limela ka mofuta oa 2 lefu la tsoekere le ipapisitse le lithuto tse ngata. E mong oa bona o ile a hlahloba ho ata ha lefu la tsoekere la mofuta oa 2 mabapi le mekhoa e fapaneng ea ho ja mme a fumana hore e ne e sa tloaeleha haholo lijong le lihlahisoa tse fokotsehileng tsa liphoofolo.

Ho ipapisitsoe le lithuto tse ling tse ngata tse shebiloeng tlhahlobisong ena, bo-rasaense ba fihletse qeto ea hore ho ja lijo tse thehiloeng semeleng ho ka thusa ho ntlafatsa insulin ho hanyetsa, ho khothaletsa boima ba 'mele bo phetseng hantle, ho eketsa fiber le likokoana-hloko, ho lumella lijo tse ntle le ts'ebelisano ea microbiome le ho fokotsa mafura a mangata. . (E amanang: Na Lijo tsa Keto li ka Thusa ka Mofuta oa 2 oa Lefu la tsoekere?)

3. Kotsi e Fokotseng ea Botenya

Mohlomong u utloile hore e 'ngoe ea melemo ea ho ja lijo tse thehiloeng semeleng ke tahlehelo ea boima ba' mele. Ha e le hantle, lipatlisiso tsa bongaka le tsa ho shebella li bontša hore ho ja lijo tse thehiloeng limela ho ka thusa ho fokotsa kotsi ea ho ba boima bo feteletseng le botenya - esita le ho thusa ho khothalletsa ho theola boima ba 'mele ho latela sengoloa sa tlhahlobo sa 2017 se hatisitsoeng hoTlaleho ea Geriatric Cardiology.

Ho khahlisang ke hore, le ho latela lijo tse sa jeng nama ka mokhoa o itekanetseng ho ka thibela boima bo feteletseng le botena lilemong tse bohareng, ho latela lipatlisiso tsa 2018 ke Mokhatlo oa Europe oa Boithuto ba Botenya - ho bonts'a hore ha ua tlameha ho ea ka vegan ea liperesente tsa 100 mme o ntse o ka theola boima ba 'mele ho kenyelletsa le mehloli e metle ea liprotheine tsa liphoofolo lijong tsa hau.

Myrdal Miller oa lumela: (E amanang le sena: U ka theola boima ba 'mele joang lijong tsa meroho)

4. Ho fokotsa Likotsi tsa Kankere

Molemo o makatsang oa lijo tse thehiloeng limela: Ho ja lijo tse thehiloeng limela (hammoho le mekhoa e meng ea bophelo bo botle) ​​ho ka thusa ho fokotsa kotsi ea kankere.

Phuputso ea 2013 e hatisitsoeng hoKankere Epidemiology, Biomarkers & Thibelo e latetse basali ba ka bang 30,000 ba kamora ho khaotsa ho ilela khoeli ka lilemo tse supileng mme ba fumana hore basali ba boloka boima ba 'mele bo tloaelehileng, ba lekanyetsa joala, mme ba ja haholo-holo semela se hokahantsoe le phokotso ea liperesente tsa 62 tsa mofetše oa matsoele ha e bapisoa le basali ba sa lateleng tataiso ena e meraro.

Tlaleho ea Setsi sa Amerika sa Phuputso ea Kankere e ts'ehetsa taba eo, e re ho ja lijo tse nepahetseng le boits'oaro ba bophelo bo ka thibela liperesente tsa 40 tsa linyeoe tsa mofetše. Ke ka hona American Institute of Cancer Research (AICR) e khothaletsang ho ja lijo tse tsoang limela, haholo-holo tse nang le litholoana, lithollo, linaoa, linate le lipeo, le lijo tse ling tsa liphoofolo bakeng sa thibelo ea mofets'e. Mofuta ona oa lijo o u thusa ho fumana mefuta e fapaneng ea lijo tsa limela 'limatlafatsi tse sireletsang mofets'e joalo ka fiber, livithamini, liminerale le li-phytochemicals, ho latela AICR. AICR e khothaletsa ho tlatsa poleiti ea hau ka 2/3 (kapa ho feta) ea lijo tsa semela le 1/3 (kapa ka tlase) ea tlhapi, likhoho kapa nama, le lebese.

5. Melemo ea Tikoloho

Ke 'nete hore ho na le melemo e mengata ea lijo tse ipapisitseng le limela bakeng sa' mele oa hau - empa e ka ba le litlamorao tse kholo hape ho Lefatše. (E amanang: Ena ke tsela eo u lokelang ho ja ka eona ho fokotsa tšusumetso ea hau ea tikoloho)

"Ho nka lisebelisoa tse fokolang (metsi, mafura) ho hlahisa lijo tsena tsa limela, 'me ha li hlahise lihlahisoa tse kang moiteli kapa methane e ka bang kotsi tikolohong," ho bolela Palmer. "Temong ea kajeno, boholo ba tlhahiso ea lijalo tsa rona e ea ho fepa liphoofolo, ha re ne re ka ja lijalo ka kotloloho ho e-na le ho fepa liphoofolo le ho ja liphoofolo." Ke le leng la mabaka a etsang hore Palmer a re phello ea tikoloho e holimo lijong tsa liphoofolo ha ho bapisoa le lijo tsa limela.

O re: "Ho ithuta kamora thuto ho bontšitse batho ba jang limela ba na le mohato o tlase oa tikoloho." "Sena ke 'nete ka tlhahiso ea carbon, hammoho le litaba tse kang metsi le tšebeliso ea mobu (tekanyo ea mobu e hlokahalang ho lema lijo)." (U ka fokotsa litlamorao tsa lijo tsa hau tsa tikoloho ka ho fokotsa litšila tsa hau tsa lijo.)

Pele o senya tlhahiso eohle ea lijo tsa liphoofolo, tseba hore temo ea limela le liphoofolo e hlile e kopane hantle. Sara Place, Ph.D., motsamaisi e moholo oa Sustainable o re: "Mehlape ea liphoofolo e hlahisa masalla a mangata a tsoang lijalong. Lipatlisiso tsa Tlhahiso ea Khomo. (E amanang le: Temo ea Biodynamic Ke Mohato o latelang oa Organic Movement)

Ka mohlala, California, tlhahiso ea lero ho tloha ho lamunu e siea litholoana tse ling (marope le lekhapetla) ka mor'a ho sebetsa, 'me makhasi ana a citrus hangata a feptjoa likhomo ho fella ka tlhahiso ea nama ea khomo le lebese. Likarolo tsa almonde (karolo ea linate tse pota-potileng nama eo batho ba e jang) le tsona li feptjoa likhomo tsa lebese, ho fetola seo e ka bang litšila hore e be lijo tse matlafatsang. Ka tšohanyetso khetho eo pakeng tsa lebese la almonde, lebese la khomo, le lero la lamunu ha e bonahale e fapane hakaalo.

Mokhoa oa ho Qala Lijo tse Thehiloeng ho Semela bakeng sa Ba qalang

Ho fumana melemo ea lijo tse thehiloeng limela le ho kenyelletsa lijo tse se nang liphoofolo holim'a poleiti ea hau, u se ke ua e nahana ho feta tekano. "Kenyelletsa limela tse ling lijong tsa hau," ho bolela Gans. "Mme o ye ka mefuta."

Ka mohlala, sena ke seo lijo tse ling tsa lijo tse thehiloeng lijong li ka shebahalang ka tsona:

• Lijo tsa hoseng e ka 'na ea e-ba oatmeal e nang le banana e sehiloeng kapa monokotšoai le botoro ea linate, kapa mahe a halikiloeng holim'a toast ea lijo-thollo tse nang le avocado le tamati.
• Lijo tsa mots'eare e kanna ea ba salate e akhotsoang ka li-chickpea, quinoa le meroho e halikiloeng, kapa sandwich e entsoeng ka bohobe ba lijo-thollo le khoho e halikiloeng, hummus le meroho, e nang le litholoana tsa lijo tse tsoekere.
• Lijo tsa mantsiboea li ka bolela ho shapa veggie-fry le tofu bosiung bo bong; e latelang, ho etsa filet mignon e nyane kapa saalmon e halikiloeng ka spinach e sautéed le litapole tse ncha tse halikiloeng.

Lijong tse thehiloeng ho limela, u ka fumana liprotheine tsohle tseo u li hlokang ho tsoa mehloling e kang linaoa le linaoa, linate, lipeo le lijo-thollo tse kang quinoa le raese e sootho, lipatlisiso li bontša. Ikemisetse feela ho fumana palo e nepahetseng: Basali ba mafolofolo ba hloka grama ea 0.55 ho isa ho 0,91 ea protheine ka boima ba 'mele letsatsi le leng le le leng, ho latela American College of Sports Medicine. Etsa bonnete ba hore o ja lijo tse nang le liprotheine tse ngata kamora ho ikoetlisa bakeng sa ho aha le ho lokisa mesifa, ho bolela Gans. (Motataisi ona o tla u bontša mokhoa oa ho fumana mehloli e lekaneng ea protheine e thehiloeng limela.)

TL; DR: Ho kenyelletsa mefuta e fapaneng ea lijo tseo u li ratang ho tla u thusa ho fumana melemo eohle ea lijo tsa limela - hobane u tla fumana livithamini, liminerale le limatlafatsi tse ling tse ngata - 'me u etse hore e be monate le ho feta.

• E ngotsoe ke Toby Amidor
• KaPamela O'Brien

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