Lijo tsa Vegan bakeng sa Tahlehelo ea Boima ba 'mele: Seo U Lokelang ho se Tseba
Litaba
- Empa na mokhoa ona o nepahetse?
- Malebela a ho theola boima ba 'mele
- 1. Nako ea lijo tsa hau
- 2. Shebella likarolo tsa hau
- 3. Etsa bonnete ba hore u fumana protheine e lekaneng
- 4. Fana ka lino tse "phetseng hantle"
- 5. U se ke ua itlopa joala ka li-dessert tse thehiloeng limela
- Ntlha ea bohlokoa
Na ho fokotsa boima ba 'mele hoa khoneha?
Haeba u batla ho theola liponto tse ling, u kanna oa nahana ho leka mofuta oa vegan. Lijana ha li je nama, tlhapi, mahe kapa lihlahisoa tsa lebese. Sebakeng seo, ba ja lintho tse kang litholoana le meroho e sa tsoa khuoa, linaoa le linaoa, hammoho le lebese le tsoang limela, lihlahisoa tse ling tsa nondairy le mefuta e meng ea nama.
Leha batho ba bang ba khetha mokhoa oa bophelo oa vegan ka lebaka la ho ameha ka melao ea boitšoaro ea liphoofolo, lijo ka botsona li ka ba le melemo ea bophelo bo botle. Ho ea ka liphuputso tsa morao-rao, vegan e ka ba ea u thusa ho theola boima ba 'mele bo bongata.
Joang? Ho hlokahala lipatlisiso tse ling, empa ho nahanoa hore ho ja vegan ho ka lebisa ho fokotsa palo ea lijo tse nang le likhalori tse ngata tseo u li jang. Ka lijo tse nang le vegan, u ka qetella u nkela lijo tse joalo sebaka ka mefuta e meng e nang le fiber e ngata e nang le lik'hilojule tse tlase 'me e u boloka u le matla haholoanyane.
Empa na mokhoa ona o nepahetse?
Ho khaola tse ling tsa lihlopha tsa mantlha tsa lijo lijong tsa hau ho ka bonahala ho se na bophelo bo botle. Mme ntle le haeba u ela hloko phepo ea hau ka hloko, ho ka ba joalo.
Ba bang ba tšoenyehile, ka mohlala, ka ho fumana protheine e lekaneng kapa limatlafatsi tse ling tsa bohlokoa, joalo ka vithamine B-12. Vithamine ena e fumanoa ka tlhaho feela lihlahisoa tsa liphoofolo, 'me haeba u haelloa, e ka baka phokolo ea mali. Lijana li hloka ho tlatselletsa lijo tsa tsona ka livithamini, lijo-thollo tse matlafalitsoeng ke livithamine le lihlahisoa tse matlafalitsoeng tsa soya ho qoba bofokoli.
Ba bang ba kanna ba ba le bothata ba ho ja lijo tsa yo-yo kamora ho ja vegan. See se bolelang? Ke ha o feta lipotolohong tsa ho theola boima ba 'mele ebe o boela o fumana boima boo kapa bo fetang boo, mohlomong kamora ho ba le bothata ba ho khomarela lijo tsa vegan feela. Mofuta ona oa ho ja o amahanngoa le litlamorao tse mpe tsa bophelo bo botle, joalo ka kotsi e eketsehileng ea lefu la tsoekere la mofuta oa 2 le lefu la pelo.
Ho sa tsotelehe likotsi tsena le tse ling tse ka bang teng, o ka ja lijo tsa vegan hantle 'me oa theola boima ba' mele. Senotlolo - joalo ka lijo tsohle - se shebane le lijo tse nang le limatlafatsi tse ngata ha li bapisoa le likhalori tse se nang letho. Bakeng sa vegans, lijo tsena li ka kenyelletsa lintho tse kang:
- litholoana tse ncha le meroho
- lithollo kaofela
- linaoa le linaoa
- linate le lipeo
Fokotsa kapa u qobe lijo tse entsoeng ka vegan tse nang le lisebelisoa tsena tse ekelitsoeng:
- mafura
- tsoekere
- starches
- sodium
- lisebelisoa tsa lijo
Malebela a ho theola boima ba 'mele
Basali ka kakaretso ba hloka ho ja likhalori tse 2 000 ka letsatsi ho boloka boima ba 'mele. Ho theola boima ba 'mele, palo ena e theohela ho likhalori tse ka bang 1,500 ka letsatsi. Ka kakaretso banna ba hloka ho ja likhalori tse 2 500 ka letsatsi ho boloka boima ba bona le lik'hilojule tse ka bang 2000 ka letsatsi ho theola boima ba 'mele.
Khalori ea lijo tse se nang phepo ha e lekane le khalori ea lijo tse felletseng ho latela phepo e nepahetseng. Le ha o ka lula ka tlasa sepheo sa hau sa khalori, ho tlatsa li-cookie tsohle tsa Nutter Butter, tse etsahalang e le vegan, ho fapane haholo le ho tlatsa linkho tsa lihlahisoa tse ncha.
Ho na le lintlha tse ngata tse amang tahlehelo ea boima ba 'mele, ho kenyelletsa:
- lilemo
- bophahamo
- boima ba hona joale
- lijo
- maemo a ho ikoetlisa
- bophelo bo botle ba 'mele
- mathata a mang a bongaka
Le ha o sa khone ho laola lintlha tsena kaofela, o ka laola tsela eo u jang le ho ikoetlisa ka eona. Ho sa tsotelehe mofuta oa lijo tseo u li khethang, o lokela ho latela tataiso ena ea ho ja hantle.
1. Nako ea lijo tsa hau
Ho fula letsatsi lohle ha ho molemo bakeng sa ho theola boima ba 'mele. Ho beha nako lijong tsa hau ho bohlokoa ho matlafatsa metabolism ea hau le ho khothaletsa mekhoa e metle ea ho ja.
Ka kakaretso, leka ho ja lijo ka nako e le 'ngoe letsatsi ka leng ho etsa hore kelello le mpa li be le mokhoa o ka tsejoang esale pele. Lijo tsa hoseng tse kholo ho feta lijo tse ling tsa letsatsi la hau. Sena se ka bolela ho fetola lijo tsa mots'eare nakoana pele ho nako le ho ja lijo tsa mots'eare tse nyane.
Haeba u ikoetlisitse, leka ho ja nakong ea metsotso e 45 ho qeta. Sena se tla thusa ho fepa le ho lokisa mesifa ea hau.
Ha ua lokela ho ja neng? Pele ho robala lihora tse peli. Ho ja lik'hilojule tse haufi haholo le nako ea ho robala ho amahanngoa le boima ba 'mele le pherekano ea boroko.
2. Shebella likarolo tsa hau
Boholo ba likarolo bo bohlokoa ho eng kapa eng ea lijo tseo u li jang - vegan kapa che. Lefapha la Temo la United States la My Plate le fana ka maikutlo a hore basali le banna ba tloaelehileng ba fumana palo e latelang ea lijo tsena letsatsi le leng le le leng:
| Sehlopha sa lijo | Litšebeletso tsa basali | Litšebeletso tsa banna |
| lithollo | 6 | 9 |
| meroho | 3+ | 4+ |
| litholoana | 2 | 3 |
| Mefuta e meng ea lebese kapa ea lebese | 2–3 | 2–3 |
| nama le linaoa | Li-ounise tse 5 | Li-ounise tse 6 |
| mafura / oli | 5–6 | 6–7 |
Mehlala ke ena ea li-servings tse le 'ngoe tsa lijo tse fapaneng sehlopheng ka seng bakeng sa vegans:
| lithollo | • sengoathoana se le seng sa bohobe • kopi e le 1 ea lijo-thollo tse batang • 1/2 senoelo sa lijo-thollo tse phehiloeng, pasta, kapa raese |
| meroho | • kopi e le 1 ea meroho e tala • 1/2 senoelo sa veggies tse tala kapa tse phehiloeng • 3/4 senoelo sa lero la meroho |
| litholoana | • Litholoana tse 1 tse mahareng, tse kang apole, banana, lamunu kapa pere • Senoelo sa 1/2 se tšetsoeng, se phehiloeng kapa se entsoeng ka makotikoting • Senoelo sa 3/4 ha se na lero la tholoana le nang le tsoekere |
| lebese | • 1 senoelo sa lebese la nondairy |
| nama le linaoa | • 1/2 senoelo sa linaoa tse ommeng tse phehiloeng • 1/2 senoelo sa tofu • Burger ea soya ea 2-1 / 2 • likhaba tse 2 tsa botoro ea matokomane • 1/3 senoelo sa linate |
| mafura | • oli ea khaba e le 1 • 1 thispone botoro • 1/2 avocado e mahareng • 1 ounce linate • likhaba tse 2 tsa botoro ea linate |
3. Etsa bonnete ba hore u fumana protheine e lekaneng
Litlhahiso tsa hajoale tsa ho ja liprotheine li ka ba li-ounise tse 5.5 ka letsatsi, kapa li-gram tse 0.41 ka boima ba boima ba 'mele. Sena se bolela hore mosali oa liponto tse 150 o lokela ho ja ligrama tse ka bang 61 tsa protheine ka letsatsi. Monna ea boima ba likilo tse 175 o lokela ho ja ligrama tse 72 ka letsatsi.
Ha o arola sena ka lik'halori, ho na le likhalori tse ka bang 4 ho grama ea protheine. Kahoo mosali ea mohlaleng ona o tla hloka ho fumana likhalori tse 244 ho tsoa ho protheine letsatsi ka leng, mme monna o tla hloka ho fumana likhalori tse 288 liprotheine.
Mehloli e metle ea protheine ea limela e kenyelletsa:
| Lijo | Ho sebeletsa boholo | Ligrama tsa protheine |
| tempeh | 1 senoelo | 31 |
| linaoa tsa soya | 1 senoelo | 29 |
| seitan | Li-ounise tse 3 | 21 |
| lensisi | 1 senoelo | 18 |
| linaoa, tse kang li-chickpea, linaoa tse ntšo le linaoa tsa liphio | 1 senoelo | 15 |
| tofu, ho tiile | Li-ounise tse 4 | 11 |
| Quinoa | 1 senoelo | 8 |
| liprotheine tse entsoeng ka limela (TVP) | 1/2 senoelo | 8 |
| peanut butter | 2 tablespoons | 8 |
4. Fana ka lino tse "phetseng hantle"
Pele o noa smoothie e rekiloeng ka lebenkeleng, nahana hore na e ka ba le likhalori tse kae. Esita le seo ho thoeng ke lino-mapholi tse matlafatsang le metsoako ea matla li ka paka palo e ngata ea khalori.
Pele, ha re shebeng seno seo batho ba bangata ba tsebang ho se hlakola ha ba ntse ba ja: Soda ea li-ounce tse 20 e na le likhabapo tse ka bang 15 ho isa ho tse 18 tsa tsoekere.
Empa ho thoe'ng ka lero leo la lamunu le sa tsoa peptjoa? E na le li-ounces tse ka bang 20. Acai smoothie? E kanna ea ba le likhalori tse 460 ka li-ounise tse 20.
Bala mangolo ka hloko 'me u nahane ho boloka lino tse joalo liketsahalong tse khethehileng.
Ho khomarela metsi hangata ke ho becha ha hao ha u leka ho theola nomoro sekaleng. E fana ka metsi 'me e na le li-calories tse zero. Haeba u sa rate metsi a hlakileng, u ka nahana ho kenya pepeta ea sirilamunu kapa kalaka kapa ho leka litlama tsa litlama le metsi a phatsimang.
5. U se ke ua itlopa joala ka li-dessert tse thehiloeng limela
Melao e ts'oanang e sebetsa ho li-dessert tsa vegan le tse se nang vegan: Li je ka tekano. Maamerika a tloaelehileng a ja likhabapo tse 22.2 tsa tsoekere ka letsatsi. Hore na e tsoa ho ice cream sundae kapa batch ea cookies, e ntse e le likhalori tse 335 tse nang le boleng bo fokolang ba phepo.
Tsoekere e kanna ea senya metabolism ea hau mme ea lebisa ho mathata a bophelo bo botle ho feta boima ba 'mele, ho kenyelletsa khatello e phahameng ea mali, ho ruruha le triglycerides e phahameng ea mali. Lintho tse monate li lekana hakae? Basali ba lokela ho leka ho lekanyetsa tsoekere ea bona ea letsatsi le letsatsi ho likhabapo tse ka bang 6 kapa likhalori tse 100 ka letsatsi. Banna ba lokela ho ikemisetsa ho fumana likhabapo tse ka tlase ho tse 9 kapa likhalori tse 150 ka letsatsi.
Haeba u batla khetho ea phepo e nepahetseng ea vegan e nang le lik'hilojule tse fokolang ntle le tsoekere le mafura a mang, leka litholoana tse ncha. Ho seng joalo, ja karolo e nyane ea sopho e entsoeng ka vegan ebe u boloka e setseng bakeng sa hosane kapa bekeng e tlang.
Ntlha ea bohlokoa
Ho ja lijo tsa vegan ho ka u thusa ho theola boima ba 'mele. Leha ho le joalo, kamehla ke khopolo e ntle ho bua le ngaka ea hau kapa setsebi sa phepo pele u etsa liphetoho tse kholo lijong tsa hau. U lokela ho buisana ka hore na u tla fumana limatlafatsi tse mahlonoko joang, joalo ka liprotheine le livithamini tsa B.
Ngaka ea hau e kanna ea ba le litlhahiso tse ling tsa hore na u ka fokotsa boima ba 'mele joang, joalo ka ho boloka bukana ea lijo kapa ho ikoetlisa khafetsa.
Lintlha Tse Ling
Hobaneng ha ho na le seretse ka hara moroto oa ka?
