Lijo tsa Vegetarian: Tataiso ea Moqali le Morero oa Lijo

Litaba

• Lijo tsa meroho ke eng?
• Melemo ea bophelo bo botle
• E se eka e ka Ntlafatsa Tahlehelo ea Boima ba 'mele
• E ka Fokotsa Kotsi ea Kankere
• E kanna ea tsitsisa Tsoekere ea Mali
• E khothalletsa bophelo bo botle ba pelo
• Monyetla o ka tlase oa ho oa
• Lijo Tseo U ka Li Jang
• Lijo Tseo re Lokelang ho li Qoba
• Morero oa Lijo tsa Lijo
• Mantaha
• Labobeli
• Laboraro
• Labone
• Labohlano
• Moqebelo
• Sontaha
• Ntlha ea Bohlokoa

Lijo tsa batho ba sa jeng nama li fumane botumo bo pharalletseng lilemong tsa morao tjena.

Liphuputso tse ling li hakanya hore batho ba sa jeng nama ba ikarabella ho 18% ea baahi ba lefatše (1).

Ntle le melemo ea boits'oaro le tikoloho ea ho seha nama lijong tsa hau, lijo tse raliloeng hantle tsa meroho le tsona li ka fokotsa menyetla ea hau ea mafu a sa foleng, ea ts'ehetsa ho theola boima ba 'mele le ho ntlafatsa boleng ba lijo tsa hau.

Sengoloa sena se fana ka tataiso ea ba qalang ho ja lijo tsa batho ba sa jeng nama, ho kenyeletsoa le moralo oa sampole ea lijo bakeng sa beke e le 'ngoe.

Lijo tsa meroho ke eng?

Lijo tsa batho ba sa jeng nama li kenyelletsa ho se je nama, tlhapi le likhoho.

Hangata batho ba ja lijo tsa batho ba sa jeng nama ka mabaka a bolumeli kapa a botho, hammoho le litaba tsa boits'oaro, joalo ka litokelo tsa liphoofolo.

Ba bang ba nka qeto ea ho ba limela ka mabaka a tikoloho, kaha tlhahiso ea mehlape e eketsa likhase tse futhumatsang lefatše, e kenya letsoho phetohong ea maemo a leholimo mme e hloka metsi a mangata, matla le lisebelisoa tsa tlhaho (2,).

Hona le mefuta e fapaneng ea bojang, e 'ngoe le e' ngoe ea tsona e fapaneng le lithibelo tsa bona.

Mefuta e tloaelehileng haholo e kenyelletsa:

• Lijo tsa Lacto-ovo-vegetarian: E tlosa nama, tlhapi le likhoho empa e lumella mahe le lihlahisoa tsa lebese.
• Lijo tsa Lacto-Vegetarian: E tlosa nama, tlhapi, likhoho le mahe empa e lumella lihlahisoa tsa lebese.
• Lijo tsa limela tsa meroho: E tlosa nama, tlhapi, likhoho le lihlahisoa tsa lebese empa e lumella mahe.
• Lijo tsa Pescetarian: E tlosa nama le likhoho empa e lumella litlhapi mme ka linako tse ling mahe le lihlahisoa tsa lebese.
• Lijo tsa vegan: E felisa nama, tlhapi, likhoho, mahe le lihlahisoa tsa lebese, hammoho le lihlahisoa tse ling tse tsoang liphoofolong, joalo ka mahe a linotši.
• Lijo tsa boipheliso: Lijo tse jeoang haholo ke batho ba sa jeng nama tse kenyang nama, tlhapi kapa likhoho ka linako tse ling.

Boholo ba batho ba latelang lijo tsa batho ba sa jeng nama ha ba je nama, tlhapi kapa likhoho. Mefuta e meng e kenyelletsa ho kenyelletsoa kapa ho qheleloa mahe, lebese le lihlahisoa tse ling tsa liphoofolo.

Melemo ea bophelo bo botle

Lijo tsa limela li amahanngoa le melemo e mengata ea bophelo bo botle.

Ebile, liphuputso li bonts'a hore batho ba sa jeng nama ba tloaetse ho ba le boleng ba phepo e ntle ho feta ba jang nama le ho ja haholo limatlafatsi tsa bohlokoa joalo ka fiber, vithamine C, vithamine E le magnesium (,).

Lijo tsa batho ba sa jeng nama li ka fana ka matlafatso a mang a bophelo bo botle.

E se eka e ka Ntlafatsa Tahlehelo ea Boima ba 'mele

Ho fetohela lijong tsa batho ba sa jeng nama e ka ba leano le atlehang haeba u batla ho theola boima ba 'mele.

Ebile, tlhahlobo e le 'ngoe ea lithuto tse 12 e hlokometse hore ka karolelano batho ba jang nama feela, ba ile ba ba le boima ba lik'hilograma tse 2,5 tsa boima ba' mele ho feta libeke tse 18 ho feta bao e seng limela ().

Ka mokhoa o ts'oanang, phuputso ea likhoeli tse tšeletseng ho batho ba 74 ba nang le mofuta oa 2 lefu la tsoekere e bontšitse hore lijo tsa batho ba sa jeng nama li ne li batla li sebetsa habeli ho fokotsa boima ba 'mele ho feta lijo tse nang le likhalori tse tlase ().

Hape, phuputso ho batho ba baholo ba ka bang 61,000 e bontšitse hore batho ba jang limela ba tloaetse ho ba le index ea 'mele e tlase ho feta li-omnivores - BMI e le tekanyo ea mafura a' mele ho ipapisitsoe le bophahamo le boima ba 'mele ().

E ka Fokotsa Kotsi ea Kankere

Phuputso e 'ngoe e bontša hore lijo tsa batho ba sa jeng nama li ka amahanngoa le kotsi e tlase ea mofets'e - ho kenyeletsoa le letsoele, kolone, rectum le mpa (,,).

Leha ho le joalo, lipatlisiso tsa hajoale li lekantsoe le lithuto tsa ho shebisisa, tse ke keng tsa paka kamano ea sesosa le phello. Hopola hore lithuto tse ling li hlahisitse liphetho tse sa lumellaneng (,).

Ka hona, lipatlisiso tse ling lia hlokahala ho utloisisa hore na jeo ea limela e ka ama kotsi ea mofetše joang.

E kanna ea tsitsisa Tsoekere ea Mali

Liphuputso tse 'maloa li bonts'a hore lijo tse jeoang ke batho ba sa jeng nama li ka thusa ho boloka maemo a tsoekere e phetseng hantle maling.

Mohlala, tlhahlobo e le 'ngoe ea lithuto tse tšeletseng e hokahantse jeng ea limela le ntlafatso ea taolo ea tsoekere maling ho batho ba nang le mofuta oa 2 lefu la tsoekere ().

Lijo tsa meroho le tsona li ka thibela lefu la tsoekere ka ho tsitsisa tsoekere maling nako e telele.

Ho ea ka phuputso e 'ngoe ho batho ba 2,918, ho tloha ho motho ea sa jeng nama ho ja lijo tsa meroho ho ne ho amahanngoa le kotsi e fokotsehileng ea 53% ea lefu la tsoekere ho feta lilemo tse hlano ().

E khothalletsa bophelo bo botle ba pelo

Lijo tsa meroho li fokotsa likotsi tse 'maloa tsa lefu la pelo ho thusa ho boloka pelo ea hau e phetse hantle hape e le matla.

Phuputso e 'ngoe ho batho ba 76 e tlama lijo tsa batho ba sa jeng nama ho isa maemong a tlase a triglycerides, k'holeseterole e felletseng le "cholesterol" e "mpe" - tseo kaofela e leng lisosa tsa kotsi ea lefu la pelo ha le phahame ().

Ka mokhoa o ts'oanang, phuputso e 'ngoe ea morao-rao ho batho ba 118 e fumane hore phepo ea meroho e nang le likhalori tse tlase e ne e sebetsa haholo ho fokotsa "cholesterol" e "mpe" ho feta lijo tsa Mediterranean ().

Phuputso e 'ngoe e bonts'a hore ho ja limela ho ka amahanngoa le maemo a tlase a khatello ea mali. Khatello ea mali e phahameng ke ntlha e 'ngoe e ka sehloohong e bakang lefu la pelo (,).

Ha se batho ba jang nama feela ba tloaetseng ho ba le phepo e phahameng ea limatlafatsi tse 'maloa tsa bohlokoa, empa ho ja limela ho amana le ho theola boima ba' mele, ho fokotsa kotsi ea mofetše, tsoekere e ntlafetseng ea mali le bophelo bo botle ba pelo.

Monyetla o ka tlase oa ho oa

Lijo tse jeoang hantle tsa batho ba sa jeng nama li ka ba le phepo e ntle li bile li na le phepo.

Leha ho le joalo, e kanna ea eketsa kotsi ea bofokoli bo itseng ba phepo e nepahetseng.

Nama, likhoho le tlhapi li fana ka protheine e ngata le omega-3 fatty acids, hammoho le li-micronutrients tse kang zinc, selenium, iron le vithamine B12 ().

Lihlahisoa tse ling tsa liphoofolo joalo ka lebese le mahe le tsona li na le khalsiamo e ngata, vithamine D le livithamini tsa B (,).

Ha u seha nama kapa lihlahisoa tse ling tsa liphoofolo lijong tsa hau, ho bohlokoa ho netefatsa hore u fumana limatlafatsi tsena tsa bohlokoa mehloling e meng.

Liphuputso li bonts'a hore batho ba sa jeng nama ba kotsing e kholo ea ho haelloa ke protheine, calcium, iron, iodine le vithamine B12 (,,,).

Ho haelloa ke phepo ho li-micronutrients tsena tsa bohlokoa ho ka lebisa ho matšoao a kang mokhathala, bofokoli, phokolo ea mali, tahlehelo ea masapo le mathata a qoqotho (,,,).

Ho kenyelletsa litholoana tse fapaneng, meroho, lithollo kaofela, mehloli ea liprotheine le lijo tse matlafalitsoeng ke tsela e bonolo ea ho netefatsa hore o fumana phepo e nepahetseng.

Li-multivitamine le li-supplements ke khetho e 'ngoe ea ho koala phepelo ea hau kapele le ho lefella bofokoli bo ka bang teng.

Ho khaola nama le lihlahisoa tsa liphoofolo ho ka eketsa menyetla ea ho haelloa ke phepo e nepahetseng. Lijo tse nang le phepo e nepahetseng - mohlomong le li-supplement - li ka thusa ho thibela bofokoli.

Lijo Tseo U ka Li Jang

Lijo tsa batho ba sa jeng nama li lokela ho kenyelletsa mefuta e fapaneng ea litholoana, meroho, lithollo, mafura a phetseng hantle le liprotheine.

Ho nka sebaka sa protheine e fanoang ke nama lijong tsa hau, kenyelletsa mefuta e fapaneng ea lijo tsa limela tse nang le protheine joalo ka linate, peo, linaoa, tempeh, tofu le seitan.

Haeba u latela phepo ea meroho ea lacto-ovo, mahe le lebese le tsona li ka matlafatsa phepo ea hau ea protheine.

Ho ja lijo tse nang le limatlafatsi tse ngata tse kang litholoana, meroho le lithollo li tla fana ka livithamini le liminerale tsa bohlokoa ho tlatsa likheo tsa phepo.

Lijo tse 'maloa tse phetseng hantle tseo u ka li jang lijong tsa meroho ke:

• Litholoana: Liapole, libanana, monokotsoai, lilamunu, mahapu, lipere, liperekisi
• Meroho: Meroho e makhasi, asparagase, broccoli, tamati, lihoete
• Lithollo: Quinoa, harese, buckwheat, raese, oats
• Lijo tsa linaoa: Lentile, linaoa, lierekisi, lierekisi.
• Linate: Lialmonde, walnuts, li-cashews, li-chestnut
• Peo: Li-flaxseeds, chia le peo ea hemp
• Mafura a phetseng hantle: Oli ea kokonate, oli ea mohloaare, li-avocado
• Liprotheine: Tempeh, tofu, seitan, natto, tomoso ea phepo e nepahetseng, spirulina, mahe le lihlahisoa tsa lebese

Lijo tsa meroho tse phetseng hantle li kenyelletsa mefuta e fapaneng ea lijo tse matlafatsang joalo ka litholoana, meroho, lijo-thollo, mafura a phetseng hantle le liprotheine tse thehiloeng ho limela.

Lijo Tseo re Lokelang ho li Qoba

Ho na le mefuta e fapaneng ea bojang ba nama, o mong le o mong o na le lithibelo tse fapaneng.

Lacto-ovo vegetarianism, mofuta o tloaelehileng haholo oa phepo ea meroho, e kenyelletsa ho felisa nama eohle, likhoho le litlhapi.

Mefuta e meng ea batho ba jang nama ba ka qoba lijo tse kang mahe le lebese.

Lijo tsa vegan ke mofuta o thata ka ho fetisisa oa ho ja nama hobane li koala nama, likhoho, tlhapi, mahe, lebese le lihlahisoa tse ling tsa liphoofolo.

Ho ipapisitse le litlhoko le likhetho tsa hau, o kanna oa tlameha ho qoba lijo tse latelang lijong tsa meroho:

• Nama: Khomo ea nama ea khomo, nama ea kolobe le nama ea kolobe
• Likhoho: Khoho le Turkey
• Litlhapi le shellfish: Thibelo ena ha e sebetse ho batho ba pescetarians.
• Lisebelisoa tse thehiloeng nama: Gelatin, lard, carmine, khalase ea bohlokoa, asiti ea oleic le suet
• Mahe: Thibelo ena e sebetsa ho vegans le li-lacto-vegetarians.
• Lihlahisoa tsa lebese: Thibelo ena ea lebese, yogurt le chisi e sebetsa ho vegans le li-ovo-vegetarians.
• Lihlahisoa tse ling tsa liphoofolo: Lijoa li ka khetha ho qoba mahe a linotši, boka ba linotsi le peo e phofo.

Boholo ba batho ba sa jeng nama ba qoba nama, likhoho le litlhapi. Mefuta e meng ea bojang le bona e ka thibela mahe, lebese le lihlahisoa tse ling tsa liphoofolo.

Morero oa Lijo tsa Lijo

Ho u thusa ho qala, ena ke moralo oa lijo oa sampole ea beke e le 'ngoe bakeng sa phepo ea meroho ea lacto-ovo-vegetarian.

Mantaha

• Lijo tsa hoseng: Oatmeal e nang le litholoana le li-flaxseeds
• Lijo tsa mots'eare: Veggie e halikiloeng le hummus e phuthetsoe ka litapole tse monate tsa litapole
• Lijo tsa mantsiboea: Tofu banh mi sandwich e nang le slaw e khethiloeng

Labobeli

• Lijo tsa hoseng: Mahe a halikiloeng a nang le tamati, konofolo le li-mushroom
• Lijo tsa mots'eare: Likepe tsa Zucchini tse kentsoeng li-veggies le feta le sopho ea tamati
• Lijo tsa mantsiboea: Chickpea curry e nang le raese ea basmati

Laboraro

• Lijo tsa hoseng: Yogurt ea Greece e nang le peo ea chia le monokotsoai
• Lijo tsa mots'eare: Saladi ea Farro e nang le litamati, likomkomere le feta le sopho ea lentile e tšetsoeng linoko tse monate
• Lijo tsa mantsiboea: Eggplant parmesan e nang le salate e lehlakoreng

Labone

• Lijo tsa hoseng: Tofu e qabana le pelepele e sauteed, eiee le spinach
• Lijo tsa mots'eare: Sekotlolo sa Burrito se nang le raese e sootho, linaoa, avocado, salsa le veggies
• Lijo tsa mantsiboea: Paella ea meroho e nang le salate e lehlakoreng

Labohlano

• Lijo tsa hoseng: Toast ea koro e felletseng e nang le avocado le tomoso ea phepo e nepahetseng
• Lijo tsa mots'eare: Marinated tofu pita pocket le salate ea Greek
• Lijo tsa mantsiboea: Li-meatball tsa quinoa-black-bean tse nang le li-noodle tsa zucchini

Moqebelo

• Lijo tsa hoseng: Smoothie ea khale, monokotsoai, libanana, botoro ea linate le lebese la almonde
• Lijo tsa mots'eare: Burger ea lentile e khubelu ea lentile e nang le salate ea avocado
• Lijo tsa mantsiboea: Bohobe bo bataletseng bo nang le meroho ea serapeng e halikiloeng le pesto

Sontaha

• Lijo tsa hoseng: Hashe ea khale le litapole
• Lijo tsa mots'eare: Pelepele ea tšepe e kentsoe tempeh ka li-fritters tsa zucchini
• Lijo tsa mantsiboea: Li-tacos tsa linaoa tse ntšo le raese ea cauliflower

Ka holimo ke lenane la mehlala ea hore na beke e le 'ngoe lijong tsa lacto-ovo-vegetarian li ka shebahala joang. Morero ona o ka fetoloa bakeng sa mefuta e meng ea bojang le bona.

Ntlha ea Bohlokoa

Boholo ba batho ba sa jeng nama ba qoba nama, likhoho le litlhapi, leha tse ling li thibela mahe, lebese le lihlahisoa tse ling tsa liphoofolo.

Lijo tse nang le phepo e nepahetseng tsa meroho tse nang le lijo tse matlafatsang joaloka lihlahisoa, lithollo, mafura a phetseng hantle le protheine e thehiloeng ho limela li ka fana ka melemo e mengata, empa e ka eketsa menyetla ea ho haelloa ke phepo haeba e sa reroa hantle.

Etsa bonnete ba hore u ela hloko limatlafatsi tse 'maloa tsa bohlokoa' me u potolohe lijo tsa hau ka mefuta e fapaneng ea lijo tse phetseng hantle. Ka tsela eo, o tla natefeloa ke melemo ea ho ja nama ha o ntse o fokotsa litlamorao.