Na ho bolokehile ho latela lijo tsa meroho ha o le moimana?

Litaba

• Lijo tsa vegan nakong ea bokhachane li ka bolokeha
• Melemo e ka bang teng
• Matšoenyeho a tloaelehileng
• Seo u ka se jang
• Lijo tse nang le limatlafatsi tse ngata
• Malebela a ho eketsa limatlafatsi tsa lijo tsa hau
• Seo u lokelang ho se qoba
• Lisebelisoa tse lokelang ho nahanoa
• Mohlala oa moralo oa lijo bakeng sa beke e le 'ngoe
• Mantaha
• Labobeli
• Laboraro
• Labone
• Labohlano
• Moqebelo
• Sontaha
• Lijo tse bobebe tsa vegan
• Ntlha ea bohlokoa

Ha veganism e ntse e ata haholo, basali ba bangata ba khetha ho ja ka tsela ena - ho kenyelletsa nakong ea bokhachane ().

Lijo tsa vegan ha li kenye lihlahisoa tsohle tsa liphoofolo 'me hangata li totobatsa lijo tse felletseng joalo ka meroho le linaoa. Mokhoa ona oa ho ja o hokahane le melemo e fapaneng ea bophelo bo botle, ho kenyeletsoa kotsi e tlase ea mofuta oa 2 lefu la tsoekere le lefu la pelo (,,,).

Leha ho le joalo, batho ba bang ba tšoenyehile ka hore ho ja vegan ho ka baka khaello ea limatlafatsi e ka bang kotsi haholo ho bakhachane kapa masea a bona.

Sengoliloeng sena se hlahloba lipatlisiso tsa hajoale ho fumana tšireletseho ea lijo tsa vegan nakong ea bokhachane mme se fana ka malebela a hore na o ka e etsa joang hantle.

Lijo tsa vegan nakong ea bokhachane li ka bolokeha

Ho tloha khale, lijo tsa vegan li 'nile tsa nyatsuoa ka lebaka la ho haelloa ke limatlafatsi le ho se tšoanelehe bakeng sa methati e thata ea bophelo, joalo ka bokhachane.

Lebaka ke hore hangata li na le limatlafatsi tse tlase joalo ka vithamine B12, mafura a omega-3, tšepe, iodine, calcium le zinc - tseo kaofela li leng bohlokoa haholo nakong ea bokhachane ().

Ho ja lijo tse nang le limatlafatsi tse tlase ho ka baka khaello ea limatlafatsi, mathata a bokhachane, le bophelo bo botle ba bo-mme le masea ().

Mohlala, litekanyo tse sa lekanang tsa vithamine B12 nakong ea bokhachane li ka baka menyetla ea ho senyeheloa ke mpa, ho ba le boima bo tlase ba 'mele, ho beleha pele ho nako, kapa ho holofala ()

Ho boletse joalo, lijo tse nang le vegan tse fanang ka bongata ba limatlafatsi tsena li bonahala li phetse hantle joalo ka lijo tse tloaelehileng tse kenyelletsang nama, mahe le lebese.

Mohlala, lipatlisiso li fana ka maikutlo a hore basali ba latelang lijo tsa vegan hangata ha ba kotsing e kholo ea mathata a bokhachane ho feta basali ba sa etseng joalo.

Ebile, basali ba vegan ba ka ba le monyetla o tlase oa ho tepella maikutlo kamora 'pelehi, ho pepa ha karolo ea Cesarean, le lefu la bakhachane kapa masea (,).

Ka lebaka leo, mekhatlo e 'maloa ea phepo ho potoloha le lefats'e, ho kenyeletsoa US Academy of Nutrition le Dietetics, e phatlalalitse lipolelo tsa semmuso tse tšehetsang polokeho ea lijo tsa vegan bakeng sa methati eohle ea bophelo, ho kenyelletsa le bokhachane (, 9,).

Le ha ho le joalo, litsebi li lumela hore lijo tse raliloeng hantle tsa vegan li hloka tlhokomelo e hlokolosi ea phepo ea limatlafatsi, ho tsepamisoa maikutlo lijong tse fapaneng le tse nang le limatlafatsi, le ts'ebeliso ea lijo tse matlafalitsoeng kapa litlatsetso (,).

Lijo tse leka-lekaneng tsa vegan li nkuoa li bolokehile linakong tsohle tsa bophelo, ho kenyeletsoa le bokhachane. Leha ho le joalo, li hloka moralo o hlokolosi.

Melemo e ka bang teng

Lijo tse reriloeng hantle tsa vegan li ka fana ka melemo ea bophelo bo botle ho uena le ho lesea la hau.

Mohlala, lijo tse thehiloeng lijalong li na le fiber e ngata empa li na le tsoekere le mafura a fokolang. Litšobotsi tsena li ka u sireletsa khahlanong le lefu la tsoekere la bokhachane - kapa maemo a phahameng a tsoekere maling nakong ea bokhachane - le ho eketsa boima ba 'mele nakong ea bokhachane (,).

Ho feta moo, lijo tse nang le vegan tse ngata tsa vegan le fiber li ka 'na tsa itebela khahlanong le preeclampsia - bothata bo bakoang ke ho phahama ha khatello ea mali nakong ea bokhachane (,).

Lijo tsa vegan li ka ba tsa thusa ho thibela tšenyo ea DNA le ho fokotsa kotsi ea ngoana oa hau litabeng tse itseng tsa nts'etsopele ().

Leha ho le joalo, lipatlisiso tse ling lia hlokahala. Ho bohlokoa ho hopola hore melemo ena e sebetsa feela lijong tse reriloeng hantle tsa vegan tse fanang ka palo e lekaneng ea limatlafatsi tsohle tsa bohlokoa ().

Kahoo, basali ba nang le tjantjello ea ho latela lijo tsa vegan nakong ea bokhachane ba lokela ho nahana ka ho batla tataiso ho setsebi sa phepo se ngolisitsoeng se ikhethileng ka lijo tsa limela. Ho etsa joalo ho ka thusa ho netefatsa hore o fumana limatlafatsi tsohle tseo uena le lesea la hau le li hlokang.

Lijo tse reriloeng hantle tsa vegan li ka sireletsa bo-mme le masea mathateng a fapaneng a amanang le bokhachane, ho kenyeletsoa lefu la tsoekere la bokhachane le litaba tsa kholo. U lokela ho buisana le setsebi sa phepo e nepahetseng haeba u lakatsa ho latela lijo tsena ha u le moimana.

Matšoenyeho a tloaelehileng

Le ha phepo e nepahetseng ea vegan e amoheleha hantle bakeng sa bokhachane, e reriloeng hantle e na le likotsi.

Kaha phepo ea vegan ha e kenye lihlahisoa tsohle tsa liphoofolo, e na le limatlafatsi tse fokolang. Ho sitoa ho lefella limatlafatsi tse latelang ho ka senya bophelo ba hau le ba lesea la hao.

• Vithamine B12. Lijo tsa vegan ka tlhaho ha li na vithamine ena. Ho haella ho ka eketsa menyetla ea ho senyeheloa ke mpa, lefu la tsoekere nakong ea bokhachane, tsoalo ea pele ho nako le mathata a itseng (,,,).
• Vithamine D. Basali ba bangata ba na le maemo a tlase a vithamine D nakong ea bokhachane ho sa tsotelehe lijo tsa bona. Maemo a sa lekanang a ka eketsa menyetla ea hau ea preeclampsia, boima ba 'mele bo tlaase le ho senyeheloa ke mpa (,,,,).
• Tšepe. 'Mele oa hau ha o monye tšepe e se nang heme lijong tsa limela le joalo ka ha e etsa tšepe ea heme lihlahisoa tsa liphoofolo. Sena se ka eketsa menyetla ea ho haelloa ke tšepe le mathata a amanang le ona, joalo ka tsoalo ea pelehi le boima ba 'mele bo tlaase (,).
• Iodine. Lijo tsa meroho tse se nang letsoai le iodized, litlama tsa leoatle kapa li-supplement tsa iodine li ka ba le phepo e fokolang haholo. Ho kenngoa ha iodine e sa lekaneng ho ka baka kholo e fokolang ea masea, hammoho le ts'oaetso ea qoqotho le ts'ebetso ea kelello (,).
• K'halsiamo. Ho ja calcium e sa lekaneng nakong ea bokhachane ho ka eketsa kotsi ea bo-mme ea preeclampsia, ho robeha le lefu la masapo (,,).
• Mafura a Omega-3. Batho ba lijong tsa vegan ba na le mali a tlase a eicosapentaenoic acid (EPA) le docosahexaenoic acid (DHA) - omega-3 tse peli tsa bohlokoa bakeng sa mahlo a lesea la hao, boko le sistimi ea methapo ().
• Liprotheine. Ho se je liprotheine tse lekaneng ho ka liehisa kholo le kholo ea ngoana oa hau. Liprotheine li kanna tsa ba ngata lijong tsa vegan empa ho le thata haholo ho li sila, ho phahamisa litlhoko tsa hau tsa protheine tsa letsatsi le letsatsi ka 10% (,).
• Zinki. Basali ba bangata ba fumana zinc e nyane haholo nakong ea bokhachane, e ka lebisang ho boima ba 'mele ba pelehi, ho beleha nako e telele le ho beleha pele ho nako. Zinki ea limela e thata ho e amohela, e phahamisa litlhoko tsa letsatsi le letsatsi ka 50% bakeng sa basali ba vegan (,,,).
• Choline. Phepo ena e bohlokoa molemong oa kholo ea methapo ea kutlo ea ngoana oa hau. Basali ba bangata ba fumana ho fokolang haholo nakong ea bokhachane - mme lijo tsa limela li na le palo e nyane feela (, 31).

Ho fumana limatlafatsi tse lekaneng lijong tsa vegan hoa khoneha empa ho hloka moralo o hlokolosi. Haholo-holo, o kanna oa hloka ho nka litlatsetso tse 'maloa (, 9,).

Haeba o batla ho ja lijo tsa vegan nakong ea bokhachane, nahana ka ho ba le setsebi sa phepo e nepahetseng ho lekola lijo le limatlafatsi tsa hau, kaha li ka u thusa ho khetholla le ho lefella lijo tse kenang hanyane ka hanyane.

Lijo tsa meroho ka tlhaho li na le limatlafatsi tse itseng, ka hona o lokela ho rala lijo tsa hau ka hloko, ho noa li-supplement le ho botsa setsebi sa phepo haeba u rera ho latela lijo tsena ha u le moimana.

Seo u ka se jang

Lijo tse reriloeng hantle tsa vegan li lokela ho kopanya lijo tse nang le limatlafatsi tse ngata le lijo tse matlafalitsoeng le li-supplement.

Lijo tse nang le limatlafatsi tse ngata

Haeba u latela lijo tsa vegan nakong ea bokhachane, etsa bonnete ba hore u ja lijo tse lekaneng tse latelang:

• Tofu, seitan le tempeh. Lihlahisoa tsa soya li na le protheine e ngata 'me li ka nkela nama liresetsong tse ngata. Lijo tse songoang ke khetho e 'ngoe empa ha lia lokela ho jeoa ho feta tekano hobane li na le mafura le letsoai.
• Li-legume. Linaoa, lierekisi le lensisi ke mehloli e metle ea fiber le protheine e thehiloeng ho limela. Ho lema, ho belisa le ho pheha ka botlalo ho ka nolofalletsa 'mele oa hau ho monya limatlafatsi tsa oona ().
• Linate le lipeo. Bongata ke mehloli e metle ea tšepe le zinc. Ja linate tsa Brazil e le 'ngoe ho isa ho tse peli letsatsi le letsatsi ho fihlela litlhoko tsa hau tsa selenium,' me u je peō ea walnuts le ea hemp, chia kapa ea folaxe ho fumana alpha-linolenic acid (ALA), omega-3 ea bohlokoa.
• Li-yogurts tse matlafalitsoeng ka khalsiamo le limela tsa semela. Lijo tsena li u nolofalletsa ho fumana calcium e lekaneng. Khetha mefuta e sa tsoekere ha ho khonahala.
• Tomoso ea phepo e nepahetseng. Hangata topping e nang le protheine e matlafatsoa ke vithamine B12 mme e eketsa tatso ea cheesy lijana tsa hau.
• Lithollo tsohle, lijo-thollo le maiketsetso. Ntle le ho ba le fiber e ngata ea fiber le ea B, lijo tsena li fana ka tšepe le zinki. Lijo-thollo tse ling, tse kang teff, amaranth, spelled, le quinoa, li ruile haholo liprotheine (,,,).
• Lijo tse lenngoeng kapa tse melang limela. Lintho tse kang bohobe ba Ezekiele, miso, tempeh, natto, pickles, kimchi, sauerkraut, le kombucha li fana ka li-probiotic le vithamine K2. 'Mele oa hau o ka monya limatlafatsi tsena habonolo (,).
• Litholoana le meroho. Litholoana le meroho e pherese, e khubelu le ea lamunu, hammoho le meroho e makhasi, e atisa ho ba tse ruileng ka ho fetisisa limatlafatsong le metsoako e metle ea limela (,,).

Malebela a ho eketsa limatlafatsi tsa lijo tsa hau

Mehato e meng e menyenyane e meng e ka thusa ho etsa hore lijo tsa vegan li be matla 'me li be le limatlafatsi.

Ho ja lijo tse nang le liqhobosheane ke tsela e bonolo ea ho matlafatsa limatlafatsi tsa lijo tsa hau. Mohlala, o lokela ho beha leihlo bakeng sa limela tsa semela le li-yogurt tse nang le khalsiamo.

Ntle le moo, ho ja linate tse 1 tsa Brazil ka letsatsi ho ka u thusa ho fihlela litlhoko tsa hau tsa selenium. Ho fihlela litlhoko tsa hau tsa letsatsi le letsatsi tsa ALA, kenyelletsa likhaba tsa khaba tse 2 (ligrama tse 20) tsa peo ea chia kapa folaxe, 1/4 senoelo (ligrama tse 40) tsa peo ea hemp, kapa senoelo sa 1/3 (ligrama tse 35) tsa walnuts lijong tsa hau (42, 43 ).

Ntle le moo, ho belisa, ho hlahisa le ho pheha ka lipane tsa tšepe ho ka ntlafatsa monya oa hau oa limatlafatsi tse ling, joalo ka tšepe le zinki (, 44).

Lijo tsa vegan tse kaholimo li ka u thusa ho fihlela litlhoko tsa hau tsa limatlafatsi nakong ea bokhachane. Ho ja lijo tse matlafalitsoeng, tse hlabiloeng, le tse lomositsoeng, hammoho le ho sebelisa lisebelisoa tsa tšepe tse entsoeng ka tšepe, ho ka matlafatsa le ho feta limatlafatsi tsa hau.

Seo u lokelang ho se qoba

Haeba u latela lijo tsa vegan ha u le moimana, u tla batla ho qoba lijo tse 'maloa ho feta nama, tlhapi, mahe le lebese. Tsena li kenyelletsa:

• Joala. Le ha ka linako tse ling ho noa habobebe ho ka bolokeha nakong ea bokhachane, lipatlisiso tse ling lia hlokahala. Ho ba lehlakoreng le bolokehileng, o lokela ho nahana ka ho ila joala bohle nakong ea bokhachane ().
• K'hafeine. Litsebi li khothaletsa hore o lekanyetse lijo tsa hau tsa caffeine ho isa ho 200-300 mg ka letsatsi nakong ea bokhachane - e lekanang le linoelo tse 1-2 (240-480 mL) tsa kofi ().
• Lijo tse ntlafalitsoeng haholo. Lijo tse songoang, lijoe tsa vegan le lihobe tse entsoeng ka limela le li-dessert hangata li paka tsoekere kapa lisebelisoa tse ling ebile li haelloa ke limatlafatsi. Kahoo, o lokela ho li ja hanyane.
• Litholoana tse tala, lihlahisoa tse sa hlatsuoang le lero le sa tsoakoang. Lintho tsena li kotsing e kholo ea ts'ilafalo ea baktheria, e ka eketsang kotsi ea chefo ea lijo le ho lematsa ngoana oa hau (,).

Ntle le moo, ho molemo ho qoba mefuta e sa hlokahaleng ea phepo ea vegan, joalo ka lijo tsa vegan kapa tse tala tsa vegan. Mokhoa ona oa ho ja o ka senya phepelo ea hau ea limatlafatsi.

Haeba u imme, nahana ka ho qoba lithibelo tse sa hlokahaleng tsa vegan, ho qoba joala le lijo tse itseng tse tala, le ho fokotsa ho ja ha caffeine le lijo tse tsoetsoeng.

Lisebelisoa tse lokelang ho nahanoa

Limatlafatsi tse ling li thata kapa ha li khonehe ho li fumana lijong tsa semela kaofela.

Kahoo, litsebi tse ngata tsa bophelo bo botle li khothaletsa ho itšetleha ka litlatsetso tse latelang bakeng sa phepo ea vegan nakong ea bokhachane:

• Vithamine B12. Le ha ho ka ba bonolo ho fumana vithamine B12 e lekaneng ho tsoa lijong tse nang le liqhobosheane, tlatsetso ke tsela e tšepahalang ka ho fetisisa ea ho netefatsa ho ja ho lekaneng (49).
• Vithamine D. Vithamine ena e ka ba molemo haholo ho basali ba sa keneng letsatsing haholo. Likhetho tsa vegan li kenyelletsa vithamine D2 kapa vithamine D3 (, 51) e tsoang boriba.
• Mafura a Omega-3. Oli ea algae e ruile ho EPA le DHA, ho e etsa khetho e ntle ea vegan ho fapana le ho ja litlhapi kapa ho nka oli ea tlhapi (43).
• Iodine. Mobu o futsanehileng oa iodine o ka etsa hore ho be thata ho fumana limatlafatsi tsena ka lijo tsa limela. Joalokaha letsoai le nang le iodized le limela tse ling tsa leoatleng li ka baka ho kenella ka iodine kapa sodium e ngata, tlatsetso e kanna ea ba khetho ea hau e ntle ().
• Choline. Lijo tse ling tsa semela li ithorisa ka choline e nyane, empa tlatsetso ke papali ea hau e ntle ka ho fetisisa ho koahela litlhoko tsa hau nakong ea bokhachane (49).
• Folate. Lijo tsa meroho hangata li ruile phepong ena. Leha ho le joalo, kaha folate e bapala karolo ea bohlokoa ho thibela likoli, basali bohle ba imeng kapa ba lekang ho ima ba khothaletsoa ho nka folic acid (49).

U kanna ua batla ho nahana ka lisebelisoa tsa tšepe, zinki le calcium.

Le ha livithamini tsa bakhachane li thusa, bongata ba tsona ha li na choline, omega-3 le vithamine B12 (53) e lekaneng.

Seo se boletse, ho ja tse ling tsa limatlafatsi tsena ho thibela ho monya limatlafatsi tse ling. Kahoo, ho molemo ho bua le mofani oa tlhokomelo ea bophelo pele u eketsa litlatsetso tse ling lijong tsa hau (54, 55, 56).

Haeba u latela lijo tsa vegan ha u le moimana, u lokela ho nahana ho nka choline, oli ea algae, iodine, le livithamini B12 le D, har'a tse ling tse tlatsetsang.

Mohlala oa moralo oa lijo bakeng sa beke e le 'ngoe

Morero ona oa lijo o akaretsa lijana tsa vegan tse nkang beke tse pakang limatlafatsi tse ngata tse reretsoeng ho thusa bokhachane.

Mantaha

• Lijo tsa hoseng: chia pudding e entsoeng ka lebese la soya mme e entsoe ka litholoana tsa hau, linate le lipeo
• Lijo tsa mots'eare: quinoa, pelepele e halikiloeng, linaoa tse ntšo, li-avocado, le peo ea soneblomo holim'a bethe ea meroho, e nang le vinaigrette ea lemon-basil
• Lijo tsa mantsiboea: pasta e felletseng ea penne e nang le sopho e entsoeng ka tamati ea tofu- kapa seitan holim'a bethe ea arugula

Labobeli

• Lijo tsa hoseng: Sipinachi-mango-oat smoothie
• Lijo tsa mots'eare: li-pita chips tse nang le salsa, dipompo ea linaoa tse ntšo, guacamole le li-chips tsa khale
• Lijo tsa mantsiboea: hlohlelletsa le tempeh, li-noodle tsa raese, bok choy, poone ea lesea, pelepele le sopho ea teriyaki ea vegan

Laboraro

• Lijo tsa hoseng: lijo tsa hoseng tsa burrito tse entsoeng ka tofu e halikiloeng, li-mushroom tse halikiloeng le pesto ka tortilla ea koro, hammoho le soya cappuccino
• Lijo tsa mots'eare: li-sushi tsa veggie, sopho ea miso ea vegan, salate ea wakame le edamame
• Lijo tsa mantsiboea: lentile dahl e khubelu e nang le spinach, lihoete le broccoli li sebelisoa ka raese e hlaha

Labone

• Lijo tsa hoseng: li-oats tsa bosiu bo le bong tse nang le linate, lipeo le litholoana
• Lijo tsa mots'eare: tofu mushroom quiche e nang le lehlakoreng la meroho ea beet e sautéed
• Lijo tsa mantsiboea: litapole tse halikiloeng tse nang le linaoa tse tšoeu, mongobo oa langa le le lej, poone, avocado le meroho e halikiloeng

Labohlano

• Lijo tsa hoseng: jala yogurt e nang le granola e iketselitsoeng, litholoana tse ncha, botoro ea linate, li-flakes tsa coconut le peo ea folaxe
• Lijo tsa mots'eare: sopho ea tofu le udon ea noodle ka khetho ea meroho
• Lijo tsa mantsiboea: linaoa tse ntšo le khale chili li ne li sebelisoa betheng ea amaranth e phehiloeng

Moqebelo

• Lijo tsa hoseng: li-pancake tse nang le botoro ea matokomane, yogurt ea limela, litholoana le ho ama sirapo ea maple
• Lijo tsa mots'eare: Mekhoa ea Spain ea tortilla de patatas e entsoeng ka phofo ea chickpea, litapole tsa Senyesemane, eiee le linaoa tse ntšo li ne li sebelisoa betheng ea meroho le pelepele
• Lijo tsa mantsiboea: jarisoa ka botlalo veggie burger ka lehlakoreng la k'habeche e khubelu le rantipole coleslaw

Sontaha

• Lijo tsa hoseng: li-vegan tse entsoeng ka maiketsetso tsa blueberry-rosemary tse sebelisitsoeng ka botoro ea linate, yogurt ea limela, litholoana tse ncha le khalase ea lero la lamunu le nang le liqhobosheane
• Lijo tsa mots'eare: sopho e entsoeng ka mokopu oa linaoa e tšoeu e tšetsoeng peo ea mokopu, kh'abeche e khubelu e khubelu, quinoa e ikhohomosang le lero la lebese
• Lijo tsa mantsiboea: vegan lasagna e nang le seitan, eggplant, zucchini, cashew basil e hasane, hammoho le salate ea lehlakoreng la radish

Lijo tse bobebe tsa vegan

• Li-chickpea tse halikiloeng
• jala yogurt e nang le litholoana le granola e entsoeng ka maiketsetso
• li-popcorn tse nang le tomoso ea phepo e nepahetseng
• hummus le meroho
• litholoana tse ncha tse nang le botoro ea linate
• trail Remix
• libolo tsa maiketsetso tsa maiketsetso
• chia pudding
• Li-muffin tse entsoeng ka maiketsetso
• granola le lebese la semela
• edamame
• jala latté ea lebese kapa cappuccino ka sengoathoana sa litholoana

Mehopolo ea lijo le seneke ka holimo ke mehlala e 'maloa ea lijo tse nang le limatlafatsi tse ngata tseo u ka li thabelang nakong eohle ea bokhachane.

Ntlha ea bohlokoa

Lijo tse leka-lekaneng tsa vegan li ka ba le phepo e lekaneng bakeng sa methati eohle ea bophelo, ho kenyeletsoa le bokhachane.

Ebile, lijo tsa vegan li ka sireletsa khahlanong le mathata a kang khatello ea maikutlo ea pelehi, ho pepa ha karolo ea C, le lefu la bakhachane kapa la masea.

Leha ho le joalo, lijo tse sa reroang hantle tsa vegan li ka eketsa menyetla ea ho haelloa ke limatlafatsi, hammoho le pelehi ea pelehi, boima ba 'mele bo tlaase le kholo e sa nepahalang ea lesea la hau.

Ka hona, ho latela lijo tsa vegan ha o le moimana ho hloka moralo o hlokolosi. Ho etsa bonnete ba hore o fihlela litlhoko tsa hau tsa limatlafatsi, nahana ka ho buisana le setsebi sa phepo ea lijo se ikhethileng ka lijo tsa limela.