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Melemo ea ho fetola vegan e ngata ho kenyelletsa kamoo e thusang tikoloho le liphoofolo, veganism e na le molemo bakeng sa bophelo bo botle ba hau ka kakaretso. Ha e le hantle, veganism e tlosa ts'ebeliso ea lihlahisoa tsa liphoofolo, haholoholo lijong. Vegan e hana ho ja lihlahisoa tsa lebese, mahe, nama, mahe a linotši jj, e le mokhoa oa ho thibela 'bokhopo' bo etsetsoang liphoofolo.
Litlaleho tsa morao-rao li bonts'a hore palo ea basali (bao e seng vegan) ba khethang ho ja vegan (latela lijo tsa vegan) e lula e phahama. Kahoo, na ho phetse hantle ho latela lijo tsa vegan ha u le moimana? Haeba ho joalo, e phetse hantle joang ho feta lijo tse tloaelehileng tse tsoang nama kapa meroho?
Bala ka Boimana ba Vegan mona.
Melemo ea Lijo tsa Vegan Nakong ea Bokhachane
Ho bohlokoa ho ja lijo tse nepahetseng nakong ea bokhachane kaha o hloka limatlafatsi le liprotheine ho feta neng kapa neng. Litsebi li re mokhachane o lokela ho ja li-vithamine le liminerale tsa protheine, mefuta e phetseng hantle ea mafura, lik'habohaedreite tse rarahaneng, fiber le maro - tseo lijo tsa vegan li ka fanang ka tsona [1] [pedi] .
Ntho eo lijo tsa vegan li ke keng tsa fana ka eona ke lihlahisoa tsa lebese, tse nang le mefuta e 'meli ea liprotheine tsa boleng bo holimo, casein le whey - tseo ka bobeli e seng vegan. Leha ho le joalo, lijo tse ling tse ruileng tsa protheine le khalsiamo lijong tsa vegan li ka thusa ka sena.
Lijo tsa vegan haesale li nyatsuoa hobane li na le limatlafatsi tse tlase ka tlhaho joalo ka vithamine B12, mafura a omega-3, tšepe, iodine, calcium le zinc (ho bohlokoa nakong ea bokhachane) [3] . 'Me khaello ea limatlafatsi tsena e ka baka mathata a bokhachane, bophelo bo botle ba bo-mme le masea mme, ehlile, khaello ea limatlafatsi [4] .
Leha ho le joalo, litsebi li supa hore ha ua lokela ho nyenyefatsa lijo tsa vegan joalo hobane basali ba vegan ba ka ba le monyetla o tlase oa khatello ea maikutlo ka mor'a ho pepa, ho pepa ha karolo ea C, le lefu la bakhachane kapa masea, 'me tsena ke lintlha [5] [6] .
Ntle le sena, litsebi li re basali ba latelang lijo tsa vegan hangata ha ba kotsing e kholo ea mathata a bokhachane ho feta basali ba sa etseng. Kahoo, phepo e nepahetseng ea vegan e nkuoa e bolokehile bakeng sa linako tsohle tsa bophelo, ho kenyeletsoa le bokhachane, 'me ho hlokahala feela hore u hlophise ka hloko, ka tataiso ea setsebi sa phepo e nepahetseng le ngaka ea hau. [7] .
Mona ke melemo e netefalitsoeng ke saense ea lijo tsa vegan nakong ea bokhachane:
- Lijo tse itšetlehileng ka limela hangata li na le fiber empa li na le tsoekere le mafura a tlase, li sireletsa khahlanong le lefu la tsoekere kapa bokhachane bo phahameng ba mali nakong ea bokhachane [8] .
- Lijo tsa vegan li thibela boima bo feteletseng nakong ea bokhachane.
- Likahare tse phahameng lijong tsa vegan li ka itebela khahlanong le preeclampsia (e bakoang ke ho phahama ha khatello ea mali nakong ea bokhachane) [9] .
- Boithuto bo bong bo bontšitse hore ho latela lijo tsa vegan nakong ea bokhachane ho ka thusa ho thibela tšenyo ea DNA le ho fokotsa kotsi ea ngoana oa hau litabeng tse itseng tsa nts'etsopele [10] [leshome le motso o mong] .
Na Lijo tsa Vegan li Molemo Nakong ea Boimana? Mehloli ea Vegan ea Lijo tsa Bohlokoa Nakong ea Bokhachane
Ha o ntse o supa melemo ea ho latela lijo tsa vegan nakong ea bokhachane, ho bohlokoa hape ho bonesa maemo a eona a tlase - kahoo o ka khetha ho latela lintlha. Ha lijo tsa vegan li sena lihlahisoa tsa liphoofolo ka ho felletseng, ha e na limatlafatsi tse ling, tseo, haeba li sa lefelloe, li ka lematsang bophelo ba mme le ba lesea.
Lijo tsa vegan ha li na / li na le maemo a tlase a limatlafatsi tse latelang:
- Vithamine D. : Maemo a sa lekaneng a ka eketsa menyetla ea hau ea preeclampsia, boima ba 'mele bo tlaase le ho senyeheloa ke mpa. Mehloli ea vegan ea vithamine D ke li-mushroom, lero la lamunu le matlafalitsoeng, lijo-thollo, lebese la soya, lebese la raese le lebese la almonde [12] . Mme, ehlile, ho na le khanya e ngata ea letsatsi.
- Tšepe : Le ha ho na le mehloli e mengata ea lijo tsa tšepe ea vegan joalo ka lensisi, tofu, spinach, linaoa le chard ea Switzerland, lithuto li bontšitse hore 'mele oa hau ha o monye tšepe e seng ea heme lijong tsa limela joalo ka ha e etsa tšepe ea heme lihlahisoa tsa liphoofolo. Hlokomela : Heme iron e fumanoa feela ka nama, likhoho, lijo tsa leoatleng le litlhapi, kahoo heme iron ke mofuta oa tšepe e tsoang liprotheine tsa liphoofolo lijong tsa rona. Sesepa se seng heme se fumanoa lijong tse thehiloeng limela tse kang lithollo, linaoa, meroho, litholoana, linate le lipeo [13] .
- Vithamine B12 : Boholo ba lijo tsa vegan ha li na vithamine B12, e ka eketsang menyetla ea ho senyeheloa ke mpa, lefu la tsoekere la bokhachane, tsoalo ea pelehi le mathata. [14] . Mehloli ea vithamine B12 e thehiloeng limela kapa vegan e kenyelletsa tomoso ea phepo e nepahetseng, lebese la semela se tiisitsoeng (soya, almonde, coconut, raese), tempeh, lijo-thollo tse matlafalitsoeng tsa lijo tsa hoseng, algae / seaweed le li-mushroom.
- Mafura a Omega-3 : Sena se bohlokoa nakong ea bokhachane, 'me vegans e na le maemo a tlase a mali a eicosapentaenoic acid (EPA) le docosahexaenoic acid (DHA), li-omega-3 tse peli tsa bohlokoa bakeng sa mahlo a lesea, boko le tsamaiso ea methapo [leshome le metso e mehlano] . Mehloli ea vegan ea mafura a omega-3 ke lipeo tsa chia, limela tsa Brussels, oli ea algal (e tsoang ho algae), peo ea hemp, walnuts, flaxseeds le oli ea perilla.
- Liprotheine : Ho se je liprotheine tse lekaneng ho ka liehisa kholo le kholo ea ngoana oa hau. Ha lijo tsa vegan li na le liprotheine tse ngata, joalo ka seitan, lensisi, likhaka le linaoa, lierekisi tse tala, tofu, tempeh, edamame, hempseeds jj, ho ka ba thata ho li sila nakong ea bokhachane. [16] .
Ntle le tsena, ela hloko ho ja k'halsiamo, zinki le choline hape, kaha limatlafatsi tsena le tsona li bohlokoa molemong oa bophelo ba hau le ba lesea la hao. Mehloli ea calcium ea vegans e kenyelletsa peo ea sesame, tahini, meroho e makhasi a matala, tofu, linaoa le bohobe bo sootho le bo basoeu.
Mehloli ea zinki ea vegans e kenyelletsa linaoa, li-chickpea, lensisi, tofu, walnuts, linate tsa cashew, peo ea chia, linseed ea fatše, peo ea hemp, peo ea mokopu, bohobe bo felletseng le quinoa. Qetellong, mohloli oa veine o kenyelletsa linaoa, tofu, meroho e metala, litapole, linate, lipeo, lithollo le litholoana [17] .
Seo Vegan e ka se jang nakong ea bokhachane
Ka tlase lethathamo la lijo tse bolokehileng le tse phetseng hantle tseo vegan e ka li jang nakong ea bokhachane [18] .
- Lijo tsa linaoa tse kang linaoa, lierekisi le lensisi.
- Linate le lipeo.
- Tofu, seitan le tempeh.
- Li-yoghurt tse matlafalitsoeng ka calcium le limela tsa semela.
- Lihlahisoa tsohle, lijo-thollo le maiketsetso a maiketsetso a kang quinoa le buckwheat.
- Lijo tse nonneng kapa tse melang limela tse kang bohobe ba Ezekiele, miso, tempeh, natto, pickles, kimchi, sauerkraut le kombucha.
- Litholoana le meroho e pherese, e khubelu le ea lamunu, hape meroho e metala e matala .
- Tomoso ea phepo e nepahetseng (e kentsoe lijong).
Limatlafatsi tse ling li thata kapa ha li khonehe ho li fumana lijong tsa semela kaofela, ka hona, o ka laeloa ke ngaka ea hau ho nka litlatsetso tse ling tse kang vithamine B12, vithamine D, mafura a omega-3, iodine, choline le folate [19] .
Hlokomela : Litsebi li fana ka maikutlo a hore ho mela, ho belisa le ho pheha ka lipane tsa tšepe ho ka ntlafatsa ho monya ha hau limatlafatsi tse ling, joalo ka tšepe le zinc.
Lijo tse lokelang ho qojoa nakong ea bokhachane ba vegan : Haeba u latela lijo tsa vegan ha u le moimana, ntle le ho qoba lihlahisoa tsa liphoofolo, qoba joala, caffeine, lijo tse ntlafalitsoeng haholo joalo ka nama e phoqang, chisi ea vegan, lehlomela le tala le lero le sa sebetsoang [mashome a mabeli] .
Ka Tsebiso ea ho Qetela…
Haeba u ntse u rera ho latela lijo tsa vegan nakong ea bokhachane, buisana le ngaka pele 'me u hlahlobe ho bona hore na phepo eo e nepahetse ebile e matlafatsa uena le lesea la hau. Ho hlokahala lithuto tse ling ho utloisisa ka botlalo melemo ea phepo ea vegan nakong ea bokhachane ho feta lijo tse tloaelehileng.
Tlhokomeliso : Ka kopo hlokomela hore melemo e boletsoeng kaholimo e sebetsa feela lijong tse reriloeng hantle tsa vegan tse fanang ka litekanyo tse nepahetseng tsa limatlafatsi tsa bohlokoa.
