Lijo tsa Lacto-vegetarian: Melemo ea bophelo bo botle, likotsi le moralo oa lijo

Mabitso A Makaletseng A Bana

Floor:

Letsatsi La Tsoalo:

Romella

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

Ka hare feela

• Lihora tse 6 tse fetileng Chaitra Navratri 2021: Letsatsi, Muhurta, Litloaelo le Bohlokoa ba Mokete ona
• 
• Lihora tse 7 tse fetileng Hina Khan E Phatsima Le Motsoako o Motala oa Koporo o Mahala Le Liphatsima Tsa Nude Tse Benyang Ponahalo ea Mehato e Menyenyane Feela!
• Lihora tse 9 tse fetileng Ugadi le Baisakhi 2021: Hlahloba Ponahalo ea Hau ea Mokete le Li-Sutu tsa Setso tse Bululetsoeng
• Lihora tse 12 tse fetileng Horoscope ea letsatsi le letsatsi: la 13 Mmesa 2021

Se ke oa Lahleha

• Theknoloji BSNL e Tlosa litefiso tsa ho kenya ho tsoa likhokahanong tsa Broadband tsa nako e telele
• Lipapali IPL 2021: BalleBaazi.com e amohela nako ka lets'olo le lecha la 'Cricket Machao'
• Lifilimi Vira Sathidar Aka Narayan Kamble oa Lekhotla Oa Feta Ka lebaka la COVID-19
• Litaba Batšoasi ba litlhapi ba bararo ba ne ba tšaba ho shoa ha sekepe se thula sekepe le lebopong la Mangaluru
• Likoloi Kabira Mobility Hermes 75 High-Speed ​​Commerce Delivery Scooter e Qaliloe India
• Lichelete Theko ea khauta ha e tšoenyehe haholo bakeng sa li-NBFC, libanka li hloka ho lula li lebetse
• Thuto Sephetho sa ho qetela sa mapolesa a CSBC Bihar se phatlalalitsoe ka 2021
• Tsamaea Libaka tse 10 tse ntlehali tsa ho etela Maharashtra ka Mmesa

Lebala lijo tsa Mediterranean, lijo tsa Paleo, lijo tsa Atkins le DASH (Litsela tsa phepo ea ho emisa khatello ea mali)! Lijo tsa Lacto-vegetarian ke mokhoa o mocha - oo batho ba o khethang ka lebaka la melemo ea ona e mengata ea bophelo bo botle.

Lijo tsa Lacto-vegetarian ke eng?

Lijo tsa meroho ea 'lacto-vegetarian' ke mofuta oa lijo tsa batho ba sa jeng nama ea likhoho, nama, lijo tsa leoatleng le mahe. Ka mantsoe a mang, lijo tsa meroho ea meroho e kenyelletsa lijo tsohle tse tsoang limeleng le lihlahisoa tsa lebese joalo ka yogurt, chisi, lebese, lebese la poli, jj.

Ho ea ka phuputso, ho fokotsa ho ja nama le lihlahisoa tse ling tsa liphoofolo ho thusa bophelo ba hau ka litsela tse 'maloa ^[1] .

India, lichaba tse ling li latela lijo tse jeoang ke batho ba sa jeng nama ho latela litloaelo le litumelo tsa bona tsa bolumeli.

Melemo ea bophelo bo botle ba lijo tsa Lacto-vegetarian

1. Thuso ea ho theola boima ba 'mele

Boithuto bo bontšitse hore index ea boima ba 'mele (BMI) e tlase ho batho ba jang nama ha e bapisoa le ba jang nama ^[pedi] . Lijo tse thehiloeng lijalong li na le likhalori tse fokolang, fiber e ngata ho feta lijo tse thehiloeng nama, tse leng molemo bakeng sa ho theola boima ba 'mele.

2. E tšehetsa bophelo bo botle ba pelo

Ho ea ka tlaleho e phatlalalitsoeng ho Journal of the American Heart Association, lithuso tsa phepo ea limela tse nang le phepo e nepahetseng bakeng sa ho theola k'holeseterole e mpe, e leng sesosa se ka sehloohong sa lefu la pelo ^[3] . Lijo tsa batho ba sa jeng nama, joalo ka lijo tse jang meroho ea meroho, li thusa ho fokotsa khatello e phahameng ea mali, ka tsela eo li fokotsa menyetla ea ho hlaseloa ke pelo le ho otloa ke boko.

3. E thibela mofetše

Ho ea ka phuputso e phatlalalitsoeng ho Cancer Management le Patlisiso, tšebeliso ea lijo tsa meroho e ka fokotsa menyetla ea ho ba le mefuta e 'maloa ea mofetše ka liperesente tse 10-12 ^[4] .

4. Ho laola tsoekere maling

Boithuto ba lipatlisiso bo bontšitse hore phepo ea lacto-vegetarian e ka laola maemo a tsoekere maling. Phuputso e neng e kenyelletsa batho ba 255 ba mofuta oa 2 ba nang le lefu la tsoekere ba jang meroho e bile le phokotso e kholo ho hemoglobin A1c (HbA1c) ^[5] .

Batho ba baholo ba 156,000 ba ileng ba latela phepo ea meroho ea li-lacto ba ne ba se na monyetla oa hore ba be le lefu la tsoekere la mofuta oa 2, ha ba bapisoa le ba latelang lijo tse sa jeng nama, ho boletsoe ha ho phetheloa thuto ea lipatlisiso, e phatlalalitsoeng ho Nutrition Journal ^[6] .

Lijo Tseo U ka Li Jang Letong la Lacto-Vegetarian

• Litholoana - Li-orang, liperekisi, libanana, liapole, mahapu, monokotšoai le lipere.

• Meroho - Pelepele ea tšepe, spinach, broccoli, cauliflower, khale le arugula.

• Lihlahisoa tsohle - Oats, raese, quinoa, amaranth, harese le buckwheat.

• Meroho - Chickpeas, lierekisi, lensisi le linaoa.

• Lihlahisoa tsa lebese - Butter, chisi, yogurt le lebese.

• Mafura a phetseng hantle - Avocado, oli ea mohloaare le oli ea coconut.

• Linate - Linate, lialmonde, walnuts, linate tsa Brazil, li-pistachio le li-butters tsa linate.

• Lijo tsa protheine - Tofu, tempeh, phofo ea protheine ea limela, whey le tomoso ea phepo e nepahetseng.

• Peo - Peo ea sonobolomo, peo ea chia, peo ea mokopu, li-flax le peo ea hemp

• Litlama le linoko - Rosemary, thyme, kumine, oregano, turmeric, pepere le basil.

Lijo Tseo U Lokelang ho li Qoba Lijong tsa Lacto-Vegetarian

• Nama - Konyana, nama ea khomo, nama ea kolobe, veal le lihlahisoa tsa nama tse sebetsitsoeng tse kang boroso, bacon le nama e monate.

• Likhoho - Khoho, likhantsi, Turkey, letata le likoekoe.

• Mahe - Li-yolk tsa mahe, makhooa a mahe le mahe a felletseng.

• Lijo tsa Leoatleng - Sardines, mackerel, tuna, salmon, shrimp le li-anchovies.

• Lisebelisoa tse thehiloeng nama - Carmine, gelatin, suet le lard.

Litla-morao tsa lijo tsa Lacto-vegetarian

Nama, lijo tsa leoatleng le likhoho ke mohloli o enneng oa protheine, zinki, tšepe, omega 3 fatty acids le vithamine B12. Mahe ke mohloli o motle haholo oa vithamine A le vithamine D. Ho haella ha limatlafatsi tsena ho ka lebisa maemong a itseng a bophelo bo botle joalo ka ha ho fetoha maikutlo, phokolo ea mali, boits'ireletso ba mmele bo fokolang ^[7] , ^[8] .

Morero oa Lijo Bakeng sa Lijo tsa Lacto-vegetarian

Moralo oa lijo ka Mantaha

Lijo tsa hoseng

• Oatmeal e nang le phofo ea sinamone le banana e nang le likotoana

Lijo tsa mots'eare

• Burger ea meroho e nang le litapole tsa litapole le salate e lehlakoreng

Lijo tsa mantsiboea

• Pelepele ea tšepe e kentsoe quinoa, meroho e tsoakiloeng le linaoa

Moralo oa lijo oa Labobeli

Lijo tsa hoseng

• Yogurt e na le li-walnuts le monokotsoai o tsoakiloeng

Lijo tsa mots'eare

• Lentil curry e nang le raese e sootho, konofolo, ginger le tamati

Lijo tsa mantsiboea

• Pelepele, lihoete, linaoa tse tala, lihoete le sesame-ginger tofu

Moralo oa lijo oa Laboraro

Lijo tsa hoseng

• Smoothie e nang le meroho, litholoana, liprotheine tsa whey le botoro ea linate

Lijo tsa mots'eare

• Chickpea pot pie le lehlakoreng la lihoete tse halikiloeng

Lijo tsa mantsiboea

• Teriyaki tempeh le motsoala oa motsoala le broccoli

Moralo oa lijo oa Labone

Lijo tsa hoseng

• Li-oats tse nang le lebese, peo ea chia le litholoana

Lijo tsa mots'eare

• Sekotlolo sa Burrito se nang le linaoa tse ntšo, chisi, raese, salsa, guacamole le meroho

Lijo tsa mantsiboea

• Meroho e nang le tranelate e bolila le salate e lehlakoreng

Morero oa lijo tsa Labohlano

Lijo tsa hoseng

• Toast ea avocado e nang le litamati le feta cheese

Lijo tsa mots'eare

• Asparagase e halikiloeng le lensisi

Lijo tsa mantsiboea

• Falafel thatela ka tahini, eiee, parsley, tamati le lettuce.

Lijo tse bobebe tse phetseng hantle tse kenyelletsoang lijong tsa Lacto-vegetarian

• Liapole tse halikiloeng tse nang le botoro ea linate

• Lihoete le hummus

• Cheese le baqhekelli

• Litholoana tse tsoakiloeng le chisi ea kottage

• Litlhapi tse batang

• Yogurt e nang le monokotsoai

• Edamame e halikiloeng

• Tsela e kopanya le linate, litholoana tse omisitsoeng le chokolete e lefifi

1. [1]Richi, E. B., Baumer, B., Conrad, B., Darioli, R., Schmid, A., & Keller, U. (2015). Likotsi tsa bophelo bo botle tse amanang le ts'ebeliso ea nama: tlhahlobo ea lithuto tsa mafu a seoa. J. Vitam. Phepo e nepahetseng. Res, 85 (1-2), 70-78.
2. [pedi]Spencer, E. A., Appleby, P.N, Davey, G. K., & Key, T. J. (2003). Lijo le lenane la boima ba 'mele ho ba jang nama ba 38 000 EPIC-Oxford, ba jang litlhapi, ba jang limela le vegans Koranta ea machabeng ea botenya, 27 (6), 728.
3. [3]Wang, F., Zheng, J., Yang, B., Jiang, J., Fu, Y., & Li, D. (2015). Liphello tsa Lijo tsa Meroho ho Lipilisi tsa Mali: Tlhahlobo e Hlophisitsoeng le Tlhatlhobo ea Meta ea Liteko tse Laoloang ka Tsela e Ikemetseng. Journal ea American Heart Association, 4 (10), e002408.
4. [4]Lanou, A. J., & Svenson, B. (2010). Ho fokotsa kotsi ea mofets'e ho batho ba jang nama: tlhahlobo ea litlaleho tsa morao-rao Tsamaiso ea mofetše le lipatlisiso, 3, 1-8.
5. [5]Yokoyama, Y., Barnard, N. D., Levin, S. M., & Watanabe, M. (2014). Lijo tsa meroho le taolo ea glycemic ho lefu la tsoekere: tlhahlobo e hlophisehileng le tlhatlhobo ea litlhahlobo. Phekolo ea pelo le kalafo, 4 (5), 373-322.
6. [6]Agrawal, S., Millett, C. J., Dhillon, P.K, Subramanian, S. V., & Ebrahim, S. (2014). Mofuta oa lijo tsa batho ba sa jeng nama, botenya le lefu la tsoekere bathong ba baholo ba Maindia. Koranta ea Nutrition, 13, 89.
7. [7]Wu, G. (2016). Ho ja protheine ea lijo le bophelo ba motho Lijo le mosebetsi, 7 (3), 1251-1265.
8. [8]Miller J. L. (2013). Phokolo ea mali ea khaello ea tšepe: lefu le tloaelehileng le le phekolehang Maikutlo a Cold Spring Harbor litabeng tsa bongaka, 3 (7), 10.1101 / cshperspect.a011866 a011866.

Horoscope Ea Hau Hosane

Ho Tseba

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang