Melao-motheo ea Motheo ea Phepo bakeng sa Batho ba jang meroho feela
Bojang meroho bo ntse bo hola ka lebaka la bophelo bo botle, tikoloho le mabaka a boitshwaro. Leha ho le jwalo, ho ba mojang meroho ho feta feela "ho se je nama." Dijo tse phetseng hantle tsa meroho di hloka ho rera ho netefatsa hore ditlhoko tsa macro- le micronutrient di a fihlellwa. Sengoloa sena se bua ka melaomotheo ya motheo ya phepo ya meroho, ho tloha ho sebopeho sa dijo ho isa tlhokomelong e ikgethang ho dikotla tse itseng tse atisang ho baka diphephetso.
1. Utloisisa Lijo tse Fapaneng tsa Meroho
Pele ho buisanoa ka phepo e nepahetseng, ho bohlokoa ho utloisisa mefuta ea batho ba jang meroho feela hobane litlhoko tsa bona tsa phepo le mehloli ea tsona li ka fapana:
– Lacto-ovo ea jang meroho: ha a je nama/tlhapi, empa o ntse a ja mahe le lihlahisoa tsa lebese.
– Lacto ea meroho: e ja lihlahisoa tsa lebese, eseng mahe.
– Ovo ea meroho: e ja mahe, eseng lihlahisoa tsa lebese.
– Vegan: ha e je lihlahisoa tsohle tsa liphoofolo (nama, tlhapi, lebese, mahe, mahe a linotši).
Ha lijo tsa meroho li "tiile" haholo (mohlala, tsa vegan), ho rala lenane la lijo ho bohlokoa haholo, haholo-holo bakeng sa protheine, vithamine B12, calcium, tšepe le omega-3.
2. Beha Pele Tekanyo ea Matla le ea Li-Macronutrient
Molao-motheo oa pele oa phepo e nepahetseng ke ho fihlela litlhoko tsa matla tsa letsatsi le letsatsi. Batho ba bangata ba jang meroho feela, haholo-holo ba qalang, ba iphumana ba lapile kapele kapa ba ikutloa ba fokola ka lebaka la ho se je lik'hilojule tse lekaneng. Lijo tse thehiloeng limela hangata li na le faeba le bongata bo bongata, empa li na le lik'hilojule tse tlase ka ho sebeletsa ho feta lijo tse entsoeng liphoofolong. Tharollo ke ho leka-lekanya:
– Lik'habohaedreite tse rarahaneng: raese e sootho, oatmeal, litapole, litapole tse tsoekere, poone, bohobe ba koro e felletseng.
– Protheine ea meroho: tempeh, tofu, linate, lentile, edamame.
– Mafura a phetseng hantle: avocado, oli ea mohloaare, linate, peo, botoro ea peanut.
Haeba o lapile hangata, eketsa mohloli oa mafura a phetseng hantle kapa lik'habohaedreite tse rarahaneng kaha ka bobeli li thusa ho eketsa matla a mangata ntle le ho ja haholo.
3. Netefatsa hore o ja protheine e lekaneng le e fapaneng.
Protheine e bapala karolo ho theheng ha mesifa, lihormone, lienzyme le tsamaiso ea 'mele ea ho itšireletsa mafung. Batho ba jang meroho feela ba ka khotsofatsa litlhoko tsa bona tsa letsatsi le letsatsi tsa protheine habonolo, ha feela ba ja mehloli ea protheine e thehiloeng limela khafetsa. Mehloli e metle e kenyelletsa:
– Linaoa tsa soya le metsoako ea tsona (tempeh, tofu): ke liprotheine tse felletseng (li na le li-amino acid tsa bohlokoa).
– Dijo tsa linaoa: dinawa tse kgubedu, dinawa tse tala, di-chickpea, lentile.
– Peo: chia, peo ea mokopu, sesame.
– Lihlahisoa tsa lebese le mahe (bakeng sa lacto-ovo): yogurt, lebese, chisi, mahe.
Molao-motheo oa bohlokoa ke mefuta-futa. Le hoja liprotheine tse ngata tsa limela li sa "felle" joalo ka liprotheine tsa liphoofolo, ho kopanya mehloli e fapaneng (mohlala, raese le linaoa, bohobe ba koro e felletseng le botoro ea peanut) ho tla tlatsa boemo ba amino acid. Tsena ha lia lokela ho kopanngoa lijong tse tšoanang; mefuta-futa ea tsona ea bohlokoa letsatsi lohle.
4. Ela Hloko Tšepe le Mokhoa oa ho Eketsa ho Monyela ha Eona
Tšepe e bohlokoa bakeng sa ho thehoa ha hemoglobin le ho thibela khaello ea mali. Tšepe e tsoang limela e bitsoa tšepe e seng ea heme, 'me ho monngoa ha eona ho tlase ho feta ha tšepe e entsoeng liphoofolong. Ka hona, batho ba jang meroho feela ba hloka leano le khethehileng:
Mehloli ea tšepe e thehiloeng limela:
– Sepinatjhe, kale, makhasi a cassava
– Linaoa le lentile
- Tofu le tempe
– Peo ea mokopu, sesame
– Lijo-thollo kapa bohobe bo matlafalitsoeng
Malebela a ho eketsa ho monya:
– Ja ka vithamine C (lilamunu, guava, fragole, tamati, pepere).
– Qoba ho noa tee/kofi haufi le nako ea lijo hobane li-tannins li ka thibela ho monngoa ha tšepe.
– Kolobisa, belisa, kapa u hlomele linaoa ho fokotsa li-phytate (ntho e thibelang ho monngoa ha liminerale).
5. Vithamine B12: Phepo ea Bohlokoa e sa Lokelang ho Hlokomoloha
Vithamine B12 e bapala karolo mosebetsing oa methapo le ho thehoeng ha lisele tse khubelu tsa mali. Ke phepo e kotsing e kholo ea ho haella ho batho ba jang meroho feela, haholo-holo batho ba jang meroho feela, hobane mehloli ea eona ea tlhaho e batla e le lihlahisoa tsa liphoofolo.
Mehloli ea B12 bakeng sa batho ba jang meroho feela:
– Mahe le lebese (bakeng sa lacto-ovo)
– Lijo tse matlafalitsoeng (lebese la limela tse matlafalitsoeng, lijo-thollo tse matlafalitsoeng, tomoso ea phepo e matlafalitsoeng)
– Litlatsetso tsa B12 (hangata li khothaletsoa bakeng sa batho ba jang meroho feela)
Khaello ea B12 e ka hlaha butle empa e ka ba le liphello tse tebileng, tse kang khaello ea mali ea megaloblastic, ho hlohlona, bofokoli, esita le mathata a methapo. Ka hona, bakeng sa batho ba jang meroho feela, mokhoa o sireletsehileng ka ho fetisisa ke ho itšetleha ka litšireletso kapa li-supplement joalo ka ha ho khothaletsoa ke setsebi sa tlhokomelo ea bophelo.
6. Khalsiamo le Vithamine D bakeng sa Bophelo bo Botle ba Masapo
Khalsiamo le vithamine D li bohlokoa bakeng sa masapo le meno 'me li boetse li phetha karolo ea bohlokoa ts'ebetsong ea mesifa le methapo. Batho ba jang meroho feela ba sa jeng lebese ba lokela ho batla mekhoa e meng:
Mehloli ea calcium e thehiloeng limela:
– Tofu e entsoeng ka calcium sulfate (sheba leibole)
– Lebese la limela le matlafalitsoeng (lebese la soya/almonde/oats le matlafalitsoeng)
– Broccoli, bok choy, kale
– Sesame, tahini, almonde
Ho thata ho fumana vithamine D lijong tsa limela. Mehloli e kenyelletsa lijo tse matlafalitsoeng kapa ho pepesehela letsatsi. Haeba u pepesehela letsatsi ka seoelo kapa u le kotsing ea ho haella, nahana ka ho buisana le ngaka mabapi le tlatsetso ea vithamine D.
7. Omega-3: Mafura a Bohlokoa bakeng sa Pelo le Boko
Omega-3 e tšehetsa bophelo bo botle ba pelo le boko 'me e na le thepa ea ho thibela ho ruruha. Lijong tse seng tsa meroho, omega-3 e fumanoa haholo-holo litlhaping. Batho ba jang meroho feela ba ka itšetleha ka:
– ALA (alpha-linolenic acid): chia, peo ea folaxe (linseed), walnut, oli ea canola.
– Bakeng sa batho ba jang meroho feela, haeba ho hlokahala, ditlatsetso tsa DHA/EPA tse thehilweng hodima bolele di a fumaneha.
'Mele o ka fetola ALA ho ba DHA/EPA, empa katleho e tlase. Ka hona, ho sebelisoa khafetsa ha mehloli ea ALA ho khothaletsoa haholo, 'me maemong a itseng (mohlala, boimana/ho anyesa) DHA e tsoang boleleng e ka nahanoa.
8. Zinki, Iodine, le Limatlafatsi tse Ling tse Nyane
Ntle le tšepe, liminerale tse 'maloa le tsona li hloka tlhokomelo:
– Zinki: ea bohlokoa bakeng sa ho itšireletsa mafung le ho folisa maqeba. Mehloli e kenyelletsa linate, peo ea mokopu, lijo-thollo tse felletseng le tempeh. Mekhoa ea ho e lokisa e kang ho belisa le ho e inela e thusa ho eketsa ho fumaneha ha eona.
– Iodine: ea bohlokoa bakeng sa ts'ebetso ea thyroid. Mohloli o bonolo bakeng sa batho ba jang meroho feela ke letsoai le nang le iodine. Lehola la leoatle le boetse le na le iodine, empa maemo a ka fapana haholo, kahoo ho hlokahala tlhokomelo.
– Folate le magnesium: hangata lijo tse thehiloeng limela li ngata (meroho e tala, linate, peo, lijo-thollo tse felletseng).
9. Faeba e Phahameng: Molemo le Phephetso
Lijo tsa meroho hangata li na le faeba e ngata, e leng molemo bakeng sa bophelo bo botle ba tšilo ea lijo le metabolism. Leha ho le joalo, faeba e ngata haholo ntle le phetoho e ka baka ho ruruha kapa ho khora pele ho nako, e leng se lebisang ho se lekaneng ha lik'hilojule le ho ja protheine. Molao-motheo:
– Eketsa faeba butle-butle.
– Etsa bonnete ba hore o nwa metsi a lekaneng.
– Khetha motsoako oa lijo: meroho, protheine (tempeh/tofu), lik'habohaedreite le mafura a phetseng hantle.
10. Lokisa Lipoleiti tsa Lijo tsa Mantsiboea ka Mokhoa o Sebetsang
Ho etsa hore ho be bonolo ho e sebelisa, sebelisa molao-motheo oa ho kopanya poleiti:
– ½ poleiti ea meroho le litholoana ka mebala e fapaneng
– ¼ poleiti ea protheine (tempeh, tofu, linate, mahe haeba li jeoa)
– ¼ poleiting lik'habohaedreite tse rarahaneng (raese e sootho, litapole, li-oats, bohobe ba koro e felletseng)
– Eketsa mafura a phetseng hantle ka tekanyo e itekanetseng (avocado, linate, oli ea mohloaare)
Mohlala oa lenane le bonolo la lijo: raese e sootho + bok choy e halikiloeng ka stir-fried + tempeh e halikiloeng + tamati sauce + litholoana tsa citrus (vithamine C e thusa ho monya tšepe).
Qetello
Melao-motheo ea motheo ea phepo ea meroho ke ho netefatsa matla a lekaneng, ho eketsa mefuta e fapaneng ea mehloli ea protheine e thehiloeng limela, le ho ela hloko ka ho khetheha limatlafatsi tse ka 'nang tsa haella joalo ka vithamine B12, tšepe, calcium, vithamine D, le omega-3s. Ka moralo o nepahetseng oa menu, lijo tsa meroho li ka ba tse phetseng hantle haholo, tse nang le faeba e ngata, le tse tšehetsang boiketlo ba nako e telele. Haeba u na le maemo a itseng a kang khaello ea mali, u imme, u anyesa, kapa u le lenaneong le matla la boikoetliso, ho buisana le setsebi sa phepo e nepahetseng ho ka u thusa ho lokisa litlhoko tsa hau ka nepo.
