Lijo tsa Seventh-Day Adventist: Tataiso e Felletseng

Litaba

• Ke eng lijo tsa Masala?
• Ba bang ba Masabatha ba ja nama e ‘hloekileng
• Melemo ea bophelo bo botle
• E ka fokotsa likotsi tsa mafu le ho ntlafatsa bophelo bo botle
• E kanna ea ts'ehetsa tahlehelo ea boima ba 'mele le tlhokomelo
• E ka eketsa nako ea bophelo
• Ho ka etsahala hore ebe o fokotsehile
• Lijo tse lokelang ho jeoa
• Lijo tseo u lokelang ho li qoba
• Sampole ea matsatsi a mararo
• Letsatsi la 1
• Letsatsi la 2
• Letsatsi la 3
• Ntlha ea bohlokoa

Lijo tsa Seventh-day Adventist ke mokhoa oa ho ja o entsoeng le o lateloang ke Kereke ea Seventh-day Adventist.

E tšoauoa ka bophelo bo botle le bophelo bo botle 'me e khothaletsa ho ja limela le ho ja lijo tsa kosher, hape le ho qoba nama eo Bibele e e nkang e "sa hloeka".

Sengoliloeng sena se u joetsa tsohle tseo u hlokang ho li tseba ka lijo tsa Masabatha, ho kenyeletsoa le melemo ea tsona, ho fokotseha ho ka bang teng, lijo tseo u lokelang ho li ja le ho li qoba, le mohlala oa moralo oa lijo.

Ke eng lijo tsa Masala?

Litho tsa Kereke ea Seventh-day Adventist li khothalelitse mefuta e fapaneng ea lijo tsa Seventh-day Adventist ho tloha ha kereke e theoa ka 1863. Ba lumela hore 'mele ea bona ke litempele tse halalelang mme ba lokela ho fepuoa lijo tse phetseng hantle (1,).

Mokhoa oa lijo o thehiloe Bukeng ea Levitike ea Bibele. E hatisa lijo tsa limela tse felletseng, joalo ka limela, litholoana, meroho, linate le lithollo, mme e khothaletsa tšebeliso ea lihlahisoa tsa liphoofolo ka hohle kamoo ho ka khonehang (1,,).

Ho na le mefuta e fapaneng ea lijo tsena. Hoo e ka bang karolo ea 40 lekholong ea Masabatha e latela lijo tse ipapisang le limela.

Ba-Adventist ba bang ba vegan, ntle le lihlahisoa tsohle tsa liphoofolo lijong tsa bona. Ba bang ba latela lijo tsa batho ba sa jeng nama tse kenyelletsang mahe, lebese le se nang mafura haholo le litlhapi. Ba bang ba khetha ho ja nama e itseng le lihlahisoa tse ling tsa liphoofolo ().

Lijo tsa Seventh-day Adventist ha li khothalletse ho sebelisa lihlahisoa tseo Bibele e reng li "litšila" joalo ka joala, koae le lithethefatsi. Masabatha a mang a boetse a qoba lijo tse ntlafalitsoeng, tse tsoekere le caffeine (1).

Ba bang ba Masabatha ba ja nama e ‘hloekileng

Masabatha a jang nama a khetholla mefuta e "hloekileng" le "e sa hloekang", joalo ka ha ho hlalositsoe ke Buka ea Levitike ea Bebele.

Nama ea kolobe, mmutla le tlhapi ea likhofu li nkuoa li "sa hloeka" kahoo li thibetsoe ke Masabatha. Leha ho le joalo, Masabatha a mang a khetha ho ja nama e itseng e "hloekileng", joalo ka litlhapi, likhoho, le nama e khubelu ntle le nama ea kolobe, hammoho le lihlahisoa tse ling tsa liphoofolo tse kang mahe le lebese le se nang mafura a mangata ().

Hangata nama e "hloekileng" e nkoa e tšoana le nama ea kosher. Nama ea kosher e tlameha ho hlajoa le ho lokisoa ka tsela e etsang hore e "lokele ho jeoa" ho latela melao ea Sejuda ea phepo ().

Lijo tsa Seventh-day Adventist li entsoe ke Kereke ea Seventh-day Adventist. Ka tloaelo ke lijo tse ipapisang le limela tse nyahamisang ho ja lihlahisoa tse ngata tsa liphoofolo, hammoho le lijo, lino le lintho tse nkoang li "sa hloeka" ka Bibeleng.

Melemo ea bophelo bo botle

Lijo tsa Seventh-day Adventist li na le melemo e mengata ea bophelo bo botle, haholo ha o latela mofuta o mong oa limela.

E ka fokotsa likotsi tsa mafu le ho ntlafatsa bophelo bo botle

Baleti ba Matsatsi a Supileng e bile taba ea lithuto tse ngata mabapi le bophelo bo botle. E 'ngoe ea tse tsebahalang ka ho fetisisa ke The Adventist Health Study (AHS-2), e neng e kenyelletsa Masabatha a fetang 96,000 mme e batla likhokahano lipakeng tsa lijo, mafu le mokhoa oa bophelo.

AHS-2 e fumane hore ba latelang lijo tsa batho ba sa jeng nama ba na le kotsi e tlase haholo ea botenya, khatello e phahameng ea mali le tsoekere e phahameng maling - tseo kaofela e leng lisosa tse kotsi tsa lefu la pelo le lefu la pele ho nako (,,,).

Ntle le moo, ba-Adventist ba neng ba latela lijo tsa batho ba sa jeng nama ba fumanoe ba na le kotsi e fokotsehileng ea mofets'e oa colon, ha ba bapisoa le bao e seng bajaki ().

E kanna ea ts'ehetsa tahlehelo ea boima ba 'mele le tlhokomelo

Phuputso e bonts'a hore lijo tse felletseng le lijo tse thehiloeng limela tse kenyelletsang lihlahisoa tse fokolang tsa liphoofolo ha li thuse ho ts'ehetsa boima bo botle ha bo bapisoa le lijo tse kenyelletsang lihlahisoa tse ling tsa liphoofolo (,).

Phuputso e kenyelletsang batho ba baholo ba fetang 60,000 ba nkileng karolo ho AHS-2 e fumane hore ba latelang lijo tsa vegan ba na le index ea 'mele e tlase ka ho fetisisa (BMI), ha e bapisoa le batho ba jang nama le ba jang nama. Karolelano ea BMI e ne e phahame har'a ba jang lihlahisoa tse ngata tsa liphoofolo ().

Ntle le moo, tlhahlobo ea lithuto tse 12 ho kenyeletsoa le batho ba 1,151 ba fumane hore ba fuoeng lijo tsa batho ba sa jeng nama ba theola boima ba 'mele haholo ho feta ba fuoeng lijo tse sa jeng nama. Ba fuoeng lijo tsa vegan ba ile ba ba le tahlehelo ea boima ba 'mele ().

E ka eketsa nako ea bophelo

Libaka tse putsoa ke libaka ho pota lefatše moo baahi ba tsejoang hore ba phela nako e telele ho feta karolelano. Batho ba bangata ba lulang libakeng tse putsoa ba phela bonyane lilemo tse 100 ().

Libaka tse putsoa li kenyelletsa Okinawa, Japane; Ikaria, Greece; Sardinia, Italy; le Hloahloeng ea Nicoya, Costa Rica. Sebaka sa bohlano se tsejoang ka boputsoa ke Loma Linda, California, e leng lehae la palo e kholo ea Masabatha ().

Nako e telele ea bophelo ba baahi ba libaka tse putsoa ho nahanoa hore e amana le maemo a bophelo, joalo ka ho ba mafolofolo, ho phomola khafetsa, le ho ja lijo tse matlafatsang tse nang le lijo tsa limela.

Patlisiso ka libaka tse putsoa e fumane hore batho ba 95% ba phetseng bonyane 100 ba jele lijo tse thehiloeng limela tse nang le linaoa le lithollo tse ngata. Ho feta moo, ho bonts'itsoe hore Loma Linda Adventists e feta Maamerika a mang ka lilemo tse ka bang leshome ().

Ntle le moo, liphuputso li fumane hore Masabatha a sa jeng nama a phela lilemo tse 1.5-2.4 nako e telele ho feta Masabatha a sa jeng nama, ka karolelano ().

Ho feta moo, sehlopha se seholo sa bopaki se bonts'a hore lijo tse thehiloeng lijong tse felletseng tsa semela li ka thusa ho thibela lefu la pele ho nako, haholoholo ka lebaka la bokhoni ba bona ba ho fokotsa menyetla ea lefu la pelo, lefu la tsoekere, botenya le mofetše o itseng oa mofetše (,).

Ma-Adventist a mangata a ja lijo tsa batho ba sa jeng nama 'me ho fumanoe hore a phela nako e telele haholo ho feta motho ea tloaelehileng - hangata ho fihlela lilemo tse fetang 100. Lijo tse thehiloeng lijalong li tsebahala ho theola menyetla ea ho shoa kapele ke mafu.

Ho ka etsahala hore ebe o fokotsehile

Le ha lijo tsa Seventh-day Adventist li na le melemo e mengata ea bophelo bo botle, ho bohlokoa ho netefatsa hore lijo tseo u li jang li fihlela litlhoko tsa hau tsa limatlafatsi.

Batho ba latelang lijo tsa limela tse khethollang lihlahisoa tsa liphoofolo ka ho felletseng ba kotsing e kholo ea khaello ea limatlafatsi bakeng sa livithamini D le B12, mafura a omega-3, tšepe, iodine, zinki le calcium (,,).

Kahoo, kereke ea Adventist e amohela bohlokoa ba ho ja mefuta e fapaneng ea lijo tse nang le limatlafatsi le ho kenyelletsa mohloli o lekaneng oa vithamine B12. Mehloli e metle e kenyelletsa limilone tsa nondairy tse nang le liqhobosheane tsa B12, lijo-thollo, tomoso ea phepo e nepahetseng kapa tlatsetso ea B12 (21,).

Haeba u latela lijo tse thata tse thehiloeng lijalong, u kanna oa nahana ho nka li-multivitamin, kapa livithamini le liminerale tse tlatsetsang ho fihlela litlhoko tsa hau tsa limatlafatsi.

Ho sa tsotelehe, ho ja mefuta e mengata e fapaneng ea phepo, lijo tsa semela ho bohlokoa. Lijo tse joalo ka meroho e lefifi e makhasi, tofu, letsoai le nang le iodized, meroho ea leoatleng, linaoa, linate, lipeo le lithollo tse matlafalitsoeng le limilk tsa limela li tletse ka limatlafatsi tse ngata tse boletsoeng kaholimo (,).

Lijo tsa Seventh-day Adventist li na le melemo e mengata ea bophelo bo botle, empa tlhokomelo e khethehileng e lokela ho lefuoa ha u ja limatlafatsi tse kang livithamini D le B12, mafura a omega-3, tšepe, iodine, zinki le calcium haeba u latela semela se tiileng- mofuta oa lijo.

Lijo tse lokelang ho jeoa

Lijo tsa Seventh-day Adventist li ipapisitse le limela, ho bolelang hore li khothaletsa ho ja lijo tsa limela le ho thibela kapa ho felisa lihlahisoa tsa liphoofolo.

Lijo tse ling tse jeoang lijong tsa Seventh-day Adventist li kenyelletsa:

• Litholoana: libanana, liapole, lilamunu, morara, monokotsoai, liperekisi, phaenapole, limango
• Meroho: meroho e makhasi a lefifi, broccoli, pelepele ea tšepe, litapole, lihoete, eiee, li-parsnips
• Linate le lipeo: lialmonde, li-cashews, walnuts, linate tsa Brazil, peo ea soneblomo, peo ea sesame, peo ea chia, peo ea hemp, peo ea folaxe
• Lijo tsa linaoa: linaoa, lensisi, linate, lierekisi
• Lithollo: quinoa, raese, amaranth, harese, habore
• Liprotheine tse thehiloeng ho limela: tofu, tempeh, edamame, seitan
• Mahe: boikhethelo, 'me e lokela ho jeoa ka tekano
• Lebese le nang le mafura a tlase: boikhethelo, e ka kenyelletsa lihlahisoa tsa lebese tse se nang mafura a mangata tse kang chisi, botoro, lebese le ice cream, 'me li lokela ho jeoa ka tekano
• Lijo le litlhapi tse "hloekileng" boikhethelo, e kenyelletsa salmon, nama ea khomo kapa ea kana, mme e lokela ho jeoa ka tekano

Lijo tsa Seventh-day Adventist li khothaletsa mefuta e fapaneng ea lijo tsa limela, ho kenyeletsoa litholoana, meroho, linaoa, linate, lipeo le lithollo. Haeba mahe, nama kapa lihlahisoa tsa lebese li kentsoe, e lokela ho ba mefuta e nang le mafura a tlase mme e jeoa ka tekano.

Lijo tseo u lokelang ho li qoba

Lijo tsa Seventh-day Adventist li khothalletsa tšebeliso ea lijo tsa limela le ho nyahamisa ho ja lihlahisoa tsa liphoofolo.

Le ha ho na le mefuta e fapaneng ea lijo tsa Seventh-day Adventist, ho kenyeletsoa tse ling tse lumellang lebese le nang le mafura a tlase le nama e "hloekileng", balateli ba bangata hangata ha ba kenye lijo tse latelang:

• Lijo tse “sa hloekang”: nama ea kolobe, shellfish, mmutla
• Lebese le nang le mafura a mangata: lebese la khomo le mafura a mangata le lihlahisoa tsa lebese tse nang le mafura a mangata joaloka yogurt, chisi, ice cream, tranelate e bolila le botoro
• Caffeine: lino tse tahang tse nang le k'hafeine, soda le ho noa, kofi le tee

Lijo tsa Seventh-day Adventist le tsona li nyatsa ka matla tšebeliso ea lino tse tahang, koae le lithethefatsi tse seng molaong.

Leha bongata ba Masabatha bo latela lijo tse ipapisang le limela, ba bang ba ka khetha ho ja lihlahisoa tse nyane tsa liphoofolo. Leha ho le joalo, nama "e sa hloekang" joalo ka nama ea kolobe le shellfish e thibetsoe.

Sampole ea matsatsi a mararo

Mohlala oa moralo oa matsatsi a mararo oa lijo o nang le lijo tse phetseng hantle tse ka jeoang lijong tsa Seventh-day Adventist. E kenyelletsa lihlahisoa tsa liphoofolo "tse hloekileng".

Letsatsi la 1

• Lijo tsa hoseng: oatmeal ka lebese la soya, li-blueberries le lialmonde tse thellisitsoeng
• Lijo tsa mots'eare: samenchisi ea veggie le hummus, morara le salate e lehlakoreng
• Lijo tsa mantsiboea: salemone e halikiloeng holim'a raese e sootho e nang le meroho le li-mushroom tse halikiloeng
• Lijo tse bobebe li-popcorn tse nang le moea, 'mila o kopaneng, le yogurt e mafura a tlase

Letsatsi la 2

• Lijo tsa hoseng: makhooa a qhibilihisitsoeng a nang le spinach, konofolo le tamati ka lehlakoreng la toast ea lijo-thollo
• Lijo tsa mots'eare: spaghetti se nang le "li-meatball" tsa seitan le salate e tsoakaneng e tala
• Lijo tsa mantsiboea: Black bean burger e nang le guacamole, pico de gallo, le litholoana tse ncha
• Lijo tse bobebe lilae tsa apole tse nang le botoro ea matokomane, chisi e se nang mafura haholo le li-chips tsa khale

Letsatsi la 3

• Lijo tsa hoseng: avocado le toast ea tamati, banana le botoro ea cashew
• Lijo tsa mots'eare: mac le chisi e entsoeng ka tomoso ea phepo e nepahetseng le lehlakore la broccoli e halikiloeng
• Lijo tsa mantsiboea: Salate ea Mediterranean e entsoeng ka lensisi, likomkomere, mehloaare, tamati e omisitsoeng letsatsing, tofu, spinach le linate tsa phaene
• Lijo tse bobebe li-pistachio, celery e khomarela botoro ea matokomane le morara o omisitsoeng, le edamame

Morero oa lijo tsa matsatsi a mararo o boletsoeng kaholimo o thehiloe holima semela mme o fana ka mehopolo bakeng sa lijo tse matlafatsang tse lumellanang le lijo tsa Masabatha. U ka e fetola ho latela likhetho tsa hau, oa eketsa lebese le se nang mafura a mangata, mahe kapa nama e "hloekileng" ka tekano.

Ntlha ea bohlokoa

Lijo tsa Seventh-day Adventist ke lijo tse ipapisang le limela tse nang le lijo tse ngata ebile ha li kenyeletse lihlahisoa tse ngata tsa liphoofolo, joala le lino tse nang le k'hafeine.

Leha ho le joalo, balateli ba bang ba khetha ho kenyelletsa lihlahisoa tsa lebese tse se nang mafura a mangata, mahe le bongata bo fokolang ba nama kapa litlhapi tse "hloekileng".

Melemo e mengata ea bophelo bo botle e amahanngoa le mokhoa ona oa ho ja. Ebile, patlisiso e bontšitse hore Baleti ba ipapisang le limela ba lula ba le kotsing e tlase ea mafu a mangata a sa foleng, mme batho ba bangata ba latelang lijo tsa Seventh-day Adventist le bona ba natefeloa ke bophelo bo bolelele.