Ukudla kwe-Lacto-imifino: Izinzuzo Zezempilo, Izingozi, kanye noHlelo Lokudla

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Khohlwa ukudla kwaseMedithera, ukudla kwe-Paleo, i-Atkins yokudla kanye ne-DASH (Izindlela Zokudla Zokumisa Ukushisa Komfutho Wegazi)! Ukudla kwe-Lacto-imifino yindlela entsha - abantu abayikhethayo ngenxa yezinzuzo zayo eziningi zezempilo.

Kuyini Ukudla Kwe-Lacto-imifino?

Ukudla kwe-lacto-imifino uhlobo lokudla kwemifino okungafaki izinkukhu, inyama, ukudla kwasolwandle namaqanda. Ngamanye amagama, ukudla okune-lacto-vegetarian kufaka konke ukudla okususelwa ezitshalweni nemikhiqizo yobisi efana neyogathi, ushizi, ubisi, ubisi lwembuzi, njll.

Ngokuya ngocwaningo, ukunciphisa ukudla inyama neminye imikhiqizo yezilwane kusiza impilo yakho ngezindlela eziningana ^[1] .

ENdiya, eminye imiphakathi ilandela ukudla okwehla imifino njengoba izinkolelo nezinkolelo zazo zifuna kanjalo.

Izinzuzo Zezempilo Zokudla Kwe-Lacto-imifino

1. Ingculazi ekwehliseni isisindo

Ucwaningo lukhombisile ukuthi inkomba yomzimba (BMI) iphansi kwabadla imifino uma kuqhathaniswa nalabo abadla inyama ^[okubili] . Ukudla okususelwa ezitshalweni kuqukethe amakhalori ambalwa, ifayibha eningi kuneyokudla okususelwa enyameni, okunenzuzo yokwehlisa isisindo.

2. Usekela impilo yenhliziyo

Ngokombiko oshicilelwe ku-Journal of the American Heart Association, izinsiza zokudla okunama-lacto-vegetarian zisiza ekwehliseni i-cholesterol embi, nokuyinto ebambe iqhaza elikhulu ezifweni zenhliziyo ^[3] . Ukudla kwemifino, njengokudla kwe-lacto-vegetarian, kuyasiza ekwehliseni izinga lomfutho wegazi ophezulu, ngaleyo ndlela kwehlise ubungozi bokuhlaselwa yisifo senhliziyo nokushaywa yisifo sohlangothi.

3. Kugwema umdlavuza

Ngokuya ngocwaningo olushicilelwe kuCancer Management and Research, ukusetshenziswa kokudla imifino kunganciphisa ubungozi bokuhlaselwa izinhlobo eziningana zomdlavuza ngamaphesenti ayi-10-12 ^[4] .

4. Ulawula ushukela wegazi

Ucwaningo lukhombisile ukuthi i-lacto-vegetarian diet ingalawula amazinga kashukela egazini. Ucwaningo olubandakanya abantu abangama-255 bohlobo lwesibili abanesifo sikashukela abadle ukudla kwabantu abangadli imifino lube nokuncipha okukhulu kwe-hemoglobin A1c (HbA1c) ^[5] .

Abantu abadala abayi-156,000 abalandela ukudla okune-lacto-vegetarian babenamathuba amancane okuba nesifo sikashukela sohlobo lwe-2, uma kuqhathaniswa nalabo abalandela ukudla okungeyona imifino, okukhulunywe ngakho kwaphetha ucwaningo, olushicilelwe kuNutrition Journal ^[6] .

Ukudla Okudliwayo Ekudleni Kwama-Lacto-imifino

• Izithelo - amawolintshi, amapentshisi, ubhanana, ama-apula, amakhabe, amajikijolo namapheya.

• Imifino - Upelepele wensimbi, isipinashi, i-broccoli, ukholifulawa, i-kale ne-arugula.

• Izinhlamvu eziphelele - Ama-oats, ilayisi, i-quinoa, i-amaranth, ibhali ne-buckwheat.

• Imifino - Chickpeas, uphizi, udali, nobhontshisi.

• Imikhiqizo yobisi - Ibhotela, ushizi, iyogathi nobisi.

• Amafutha anempilo - Ukwatapheya, uwoyela womnqumo, nowoyela kakhukhunathi.

• Amantongomane - Ama-hazelnuts, ama-alimondi, ama-walnuts, amantongomane aseBrazil, ama-pistachio, nama-nut butter.

• Ukudla kwamaprotheni - I-Tofu, i-tempeh, i-vegetarian protein powder, i-whey, nemvubelo yokudla okunempilo.

• Imbewu - Imbewu ye-sunflower, imbewu ye-chia, imbewu yamathanga, ama-flaxseeds nembewu ye-hemp.

• Amakhambi nezinongo - IRosemary, i-thyme, ikhumini, i-oregano, i-turmeric, upelepele ne-basil.

Ukudla Okufanele Kukugwebe Esidlweni Se-Lacto-vegetarian

• Inyama - IWundlu, inyama yenkomo, ingulube, inyama yenkomo, nemikhiqizo yenyama esetshenzisiwe enjengesausage, ubhekeni nenyama yedeli.

• Izinkukhu - Inkukhu, ihansi, ikalikuni, idada, nezigwaca.

• Amaqanda - Izikhupha zamaqanda, amaqanda amhlophe, namaqanda aphelele.

• Ukudla kwasolwandle - Ama-sardine, ama-mackerel, i-tuna, i-salmon, imfanzi nama-anchovies.

• Izithako ezisuselwa enyameni - Carmine, gelatin, suet, kanye isinqumelo.

Imiphumela emibi Yokudla Kwe-Lacto-imifino

Inyama, ukudla kwasolwandle, nezinkukhu kungumthombo ocebile wamaprotheni, i-zinc, i-iron, i-omega 3 fatty acids, ne-vitamin B12. Amaqanda angumthombo omuhle kakhulu kavithamini A novithamini D. Ukuntuleka kwalezi zakhi zomzimba kungaholela ezimweni ezithile zezempilo njengokushintsha kwemizwelo, i-anemia, ukukhubazeka komzimba, kanye nokukhula okungaqinile ^[7] , ^[8] .

Uhlelo Lokudla Lokudla Kwama-Lacto-imifino

Uhlelo lokudla lwangoMsombuluko

Ukudla kwasekuseni

• I-oatmeal enesinamoni powder nobhanana osikiwe

Isidlo sasemini

• I-burger yemifino enamazambane amazambane nesaladi eseceleni

Isidlo sakusihlwa

• Upelepele weBell ofakwe i-quinoa, imifino exubile nobhontshisi

Uhlelo lokudla lwangoLwesibili

Ukudla kwasekuseni

• I-yogurt igcwele ama-walnuts namajikijolo ahlanganisiwe

Isidlo sasemini

• I-Lentil curry enelayisi elinsundu, u-garlic, ujinja notamatisi

Isidlo sakusihlwa

• I-pepper-gazinga, izaqathe, ubhontshisi obuluhlaza, izaqathe kanye ne-sesame-ginger tofu

Uhlelo lokudla lwangoLwesithathu

Ukudla kwasekuseni

• I-Smoothie enemifino, izithelo, amaprotheni we-whey, nebhotela le-nut

Isidlo sasemini

• I-Chickpea pot pie ngecala lezinqathe ezigazingiwe

Isidlo sakusihlwa

• I-Teriyaki tempeh enomzala kanye ne-broccoli

NgoLwesine uhlelo lokudla

Ukudla kwasekuseni

• Ama-oats anobisi, imbewu ye-chia, nezithelo

Isidlo sasemini

• Isitsha seBurrito esinobhontshisi omnyama, ushizi, ilayisi, i-salsa, i-guacamole, nemifino

Isidlo sakusihlwa

• Imifino enokhilimu omuncu nesaladi eseceleni

Uhlelo lokudla lwangoLwesihlanu

Ukudla kwasekuseni

• Ubhontshisi we-avocado notamatisi ne-feta cheese

Isidlo sasemini

• I-asparagus eyosiwe nama-lentils

Isidlo sakusihlwa

• Ukugoqwa kwe-Falafel nge-tahini, u-anyanisi, iparsley, utamatisi, noletisi.

Ukudla okulula okunempilo okufanele kufakwe ekudleni kwe-Lacto-imifino

• Ama-apula asikiwe anebhotela

• Izaqathe kanye nehummus

• Ushizi nabaqhekezi

• Izithelo ezixutshiwe ne-cottage shizi

• Iziphuzo ezibandayo

• I-yogurt enamajikijolo

• I-edamame ebosiwe

• Ukuxuba umzila namantongomane, izithelo ezomisiwe, noshokoledi omnyama

1. [1]URichi, E. B., Baumer, B., Conrad, B., Darioli, R., Schmid, A., & Keller, U. (2015). Izingozi zezempilo ezihambisana nokusetshenziswa kwenyama: ukubuyekezwa kwezifundo ze-epidemiological. J. Vitam. Umsoco. I-Res, 85 (1-2), 70-78.
2. [okubili]USpencer, E. A., Appleby, P. N., Davey, G. K., & Key, T. J. (2003). Ukudla kanye nenkomba yesisindo somzimba kwabangu-38 000 abadla inyama be-EPIC-Oxford, abadla izinhlanzi, abadla imifino kanye nemifino. Umagazini wamazwe omhlaba wokukhuluphala, i-27 (6), i-728.
3. [3]UWang, F., Zheng, J., Yang, B., Jiang, J., Fu, Y., & Li, D. (2015). Imiphumela yokudla kwemifino kuma-lipids egazi: Ukubuyekezwa okuhlelekile kanye nokuhlaziywa kwemeta kwezilingo ezilawulwa ngokungahleliwe.I-Journal ye-American Heart Association, 4 (10), e002408.
4. [4]ILanou, A. J., & Svenson, B. (2010). Kwehliswe ubungozi bomdlavuza kubantu abadla imifino kuphela: ukuhlaziywa kwemibiko yakamuva Ukuphathwa komdlavuza nocwaningo, 3, 1-8.
5. [5]UYokoyama, Y., Barnard, N. D., Levin, S. M., & Watanabe, M. (2014). Ukudla kwemifino kanye nokulawulwa kwe-glycemic kwesifo sikashukela: ukubuyekezwa okuhlelekile nokuhlaziywa kwe-meta.Ukuxilongwa kwenhliziyo nokwelashwa, 4 (5), 373-382.
6. [6]I-Agrawal, S., Millett, C. J., Dhillon, P.K, Subramanian, S. V., & Ebrahim, S. (2014). Uhlobo lokudla kwemifino, ukukhuluphala ngokweqile kanye nesifo sikashukela kubantu abadala baseNdiya.Iphephabhuku lezondlo, i-13, i-89.
7. [7]UWu, G. (2016). Ukudla kwamaprotheni okudla kanye nempilo yabantu Ukudla nomsebenzi, 7 (3), 1251-1265.
8. [8]UMiller J. L. (2013). Ukushoda kwe-iron anemia: isifo esivamile futhi eselaphekayo.

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