Seo e lokelang ho ba vegan le mokhoa oa ho ja
Litaba
- Phapang ke efe lipakeng tsa vegan le jeng nama
- Melemo le likotsi tsa veganism
- Seo u ka se jang
- Seo u lokelang ho se qoba
- Lenane la lijo tsa vegan
Veganism ke mokhatlo o ikemiselitseng ho khothaletsa tokollo ea liphoofolo, hape le ho ntlafatsa litokelo le boiketlo ba bona. Kahoo, batho ba khomarelang motsamao ona ha ba na lijo tse thata feela tsa meroho, empa hape ha ba sebelise sehlahisoa sefe kapa sefe se amanang le liphoofolo.
Lijana hangata li na le lithibelo tse amanang le liaparo, boithabiso, litlolo le lijo tsa liphoofolo. Kaha ke lijo tse thibetsoeng, ho bohlokoa hore vegan e batle tataiso ho setsebi sa phepo e nepahetseng e le hore lijo tse nepahetseng li bontšoe le hore litlhoko tsohle tsa phepo e khotsofatsoe.
Phapang ke efe lipakeng tsa vegan le jeng nama
Veganism ke mokhoa oa bophelo, o sa kenyeng lintho tsa tlhaho ea liphoofolo. Ka lehlakoreng le leng, limela tsa meroho hangata li amana le tšebeliso ea lijo tseo e seng tsa liphoofolo 'me li ka aroloa ka:
- Li-ovolactovegetarians: ke batho ba sa jeng nama;
- Lactovegetarians: ntle le nama ha ba je mahe;
- Meroho e thata haholo: u se ke ua ja nama, mahe, lebese le lihlahisoa tsa lebese;
- Vegan: ntle le ho ja lihlahisoa tsa lijo tse tsoang liphoofolong, hape ha ba sebelise sehlahisoa sefe kapa sefe se lekiloeng ho liphoofolo kapa se tsoang ho tsona, joalo ka boea, letlalo kapa silika, mohlala.
Ka hona, li-vegan kaofela ke batho ba sa jeng nama, empa ha se bohle ba jang limela tse thata haholo hobane ke bona ba ka sebelisang lihlahisoa tsa liphoofolo, joalo ka litlolo tse ling. Ithute haholoanyane ka phapang lipakeng tsa mefuta ea bojang.
Melemo le likotsi tsa veganism
Phuputso e 'ngoe e bontšitse hore phepo e thata ea meroho e amahanngoa le menyetla e tlase ea botenya le mathata a pelo, joalo ka atherosclerosis. Ntle le moo, veganism e na le boikarabello ba ho khothaletsa boiketlo ba liphoofolo, ho boloka bophelo le ho loants'a tlhekefetso ea liphoofolo molemong oa ho hlahisa thepa le lihlahisoa tse ka sebelisoang.
Le ha vegans e latela lijo tse nang le lik'habohaedreite, omega-6, fiber, folic acid, magnesium le vithamine C le E, ho kanna ha ba le khaello ea livithamini tsa B, omega-3 le mehloli ea boleng bo holimo ea protheine, e ka sitisang ts'ebetso ea mesebetsi e meng ea 'mele. Ho fana ka bofokoli bona, oli ea folaxe e ka sebelisoa e le mohloli oa omega-3 le li-supplement tsa vithamine B12, tse ka laeloang ke ngaka kapa setsebi sa phepo. Ho eketsa ts'ebeliso ea protheine, ho bohlokoa ho kenyelletsa lijo tse kang quinoa, tofu, li-chickpea le li-mushroom lijong, mohlala.
Ho bohlokoa hore phepo e matla ea meroho e etsoe tlasa tataiso ea setsebi sa phepo e le hore litlhoko tsohle tsa phepo li khotsofatsoe, ho qoba phokolo ea mali, ho fokola ha mesifa le litho, ho haelloa ke matla le lefu la masapo, mohlala.
Seo u ka se jang
Lijo tsa vegan hangata li na le meroho, linaoa, lijo-thollo, litholoana le fiber, 'me li ka kenyelletsa lijo tse kang:
- Lihlahisoa tsohle: raese, koro, poone, amaranth;
- Li-legume: linaoa, lierekisi, linaoa tsa soya, lierekisi, linate;
- Li-tubers le metso: Litapole tsa Senyesemane, litapole tsa baroa, litapole tse monate, cassava, yam;
- Li-mushroom.;
- Litholoana;
- Meroho le meroho;
- Peo joalo ka chia, folaxe, sesame, quinoa, mokopu le sonobolomo;
- Peo ea oli joalo ka li-chestnut, lialmonde, walnuts, makotomane;
- Lihlahisoa tsa Soy: tofu, tempeh, protheine ea soya, miso;
- Ba bang: seitan, tahini, lebese la meroho, oli ea mohloaare, oli ea coconut.
Hape hoa khoneha ho etsa li-dumplings, hamburger le litokisetso tse ling u sebelisa feela lijo tsa liphoofolo, joalo ka linaoa kapa li-hamburger tsa lentile, mohlala.
Seo u lokelang ho se qoba
Lijong tsa vegan, mefuta eohle ea lijo tsa liphoofolo e lokela ho qojoa, joalo ka:
- Nama ka kakaretso, khoho, tlhapi le lijo tsa leoatleng;
- Lebese le lihlahisoa tsa lebese, joalo ka chisi, yogurt, curd le botoro;
- E kentsoe tse kang boroso, boroso, ham, bologna, letsoele la Turkey, salami;
- Mafura a liphoofolo: botoro, mafura a kolobe, bacon;
- Moratuoa le lihlahisoa tsa mahe a linotši;
- Lihlahisoa tsa Gelatine le collagen.
Ntle le ho se je nama le lijo tse tsoang liphoofolong, vegans hangata ha e je lihlahisoa tse ling tse nang le mohloli oa liphoofolo, joalo ka li-shampoo, sesepa, litlolo, li-moisturizer, gelatin le liaparo tsa silika, mohlala.
Lenane la lijo tsa vegan
Tafole e latelang e bontša mohlala oa lenane la matsatsi a mararo bakeng sa likokoana-hloko:
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | Khalase e le 'ngoe ea seno sa almonde + toast e 3 e nang le tahini | litholoana tsa smoothie tse nang le lebese la coconut + 1 col ea sopho ea flaxseed | 1 yoghurt ea soya + likhae tse 2 tsa bohobe bo felletseng ba lijo-thollo le tofu |
| Seneke sa hoseng | Banana e le 1 e nang le kolone e le 'ngoe ea sopho ea pereate | Linate tsa cashew tse 10 + apole e le 'ngoe | Khalase e le 1 ea lero la botala le nang le flaxseed |
| Lijo tsa mots'eare | tofu + raese e hlaha + salate ea meroho e tlotsitsoeng ka oli ea mohloaare | pasta ea wholegrain e nang le nama ea soya, meroho le mongobo oa langa le le lej | lentile burger + quinoa + salate e tala e nang le asene le oli ea mohloaare |
| Seneke-thapama | 2 col ea sopho ea litholoana e omisitsoeng + 1 khol y sopho ea peo ea mokopu | 1/2 avocado e nokiloeng ka oli, letsoai, pepere le lithupa tsa rantipole | banana smoothie le lebese la coconut |
Ho bohlokoa ho hopola hore likokoana-hloko li lokela ho ba le lijo tse laetsoeng ke setsebi sa phepo e nepahetseng, hobane litlhoko tsa phepo li fapana ho latela lilemo, bong le maemo a bophelo ba bona.
Bakeng sa malebela a mang, sheba videong ena seo hangata batho ba sa se jeng nama:
Lingoloa Tse Khahlisang
Mokhoa oa ho Thibela le ho Tšoara Melomo e Chesitsoeng ke Letsatsi