Ukudla kwe-Lacto-Ovo-Vegetarian: Izinzuzo, ukwehla, kanye nohlelo lokudla

-Delile

• Izinzuzo
• Kungasiza ukuvimbela uhlobo lwesibili sikashukela
• Ingakusekela ukulahleka kwesisindo okunempilo
• Ithuthukisa impilo yenhliziyo
• Kunganciphisa ingozi yomdlavuza
• Kwangathi yehlisa ubungozi benyongo
• Ukwehla nokucatshangelwa
• Isidingo esingaba khona sezithasiselo
• Ukubaluleka kwekhwalithi yokudla
• Ukudla okufanele sikugweme
• Ukudla okufanele kudliwe
• Isampula yohlelo lokudla lwe-lacto-ovo-vegetarian
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• ULwesihlanu
• Imibono elula yokudla okulula
• Okubalulekile

Ukudla okune-lacto-ovo-imifino kungukudla okususelwa ezitshalweni okungafaki inyama, inhlanzi nezinkukhu kepha kufaka phakathi ubisi namaqanda.

Egameni, i- “lacto” ibhekisa kwimikhiqizo yobisi, kuyilapho u- “ovo” esho amaqanda.

Abantu abaningi bathola ukudla okunama-lacto-ovo-vegetarian ukunciphisa ukudla kwabo kwemikhiqizo yezilwane ngezizathu zokuziphatha, ezemvelo, noma ezempilo.

Lo mbhalo uchaza izinzuzo nokwehla kokudla okune-lacto-ovo-vegetarian futhi unikeze nohlu lokudla okufanele ukudle nokugwema, kanye nohlelo lokudla lwesampula.

Izinzuzo

Ucwaningo lukhombisa ukuthi ukudla okuhlelwe kahle futhi okulinganiselayo kwe-lacto-ovo-vegetarian kungazuzisa impilo yakho ngezindlela eziningi.

Kungasiza ukuvimbela uhlobo lwesibili sikashukela

Abadla imifino ye-Lacto-ovo banengozi ephansi yokuthola uhlobo lwesifo sikashukela sohlobo lwesibili. Lokho kusho ukuthi, ngenkathi ukudla inyama kuhlotshaniswa nengozi ephezulu yesifo sikashukela sohlobo lwe-2, imiphumela yokuvikela yokudla kwemifino ingahle ingahlobene nokuntuleka kwenyama (,,,).

Ukudla kwemifino kwehlisa ubungozi besifo sikashukela sohlobo lwe-2 ngokwandisa ukudla kwakho okunempilo, okufana nezinhlamvu ezigcwele, izithelo, imifino, okusanhlamvu, namantongomane, nokunciphisa ukudla kwakho okunamafutha agcwele- kanye namafutha (,,,).

Ngaphezu kwalokho, kuboniswe ukuthi kukhulisa ukulawula ushukela egazini futhi kuthuthukise ukuzwela kwe-insulin, i-hormone elawula amazinga kashukela egazini lakho (,,).

Ngokwengeziwe, ukudla okususelwa ezitshalweni kuphakeme kunefayibha, okubambezela ukugaya futhi kuthuthukise ukulawula ushukela egazini. Ukudla kwemifino nakho kukhonjisiwe ukwehlisa i-hemoglobin A1c, umaka wokulawulwa kashukela wesikhathi eside egazini (,).

Ingakusekela ukulahleka kwesisindo okunempilo

Ukudla kwe-Lacto-ovo-imifino kungakusiza ugcine isisindo esinempilo noma ukwesekwa kwesisindo.

Ukudla kwemifino ngokuvamile kune-fiber eningi futhi kunama-calories aphansi, angaxhasa imizwa yokugcwala futhi avimbele ukudla ngokweqile.

Eqinisweni, ucwaningo lukhombisa ukuthi izidlo zemifino ziyasiza ekuvikeleni nasekuqedeni ukukhuluphala nezifo ezihlobene nokukhuluphala (,).

Ucwaningo olwenziwe kubantu abacishe babe ngama-38,000 lwathola ukuthi abadla imifino banenkomba yomzimba ephansi (BMI) kunama-omnivores. I-BMI ephezulu yayihlotshaniswa nokufakwa kwamaprotheni aphezulu kanye nokufakwa kwe-fiber ephansi, okukhombisa ukuthi ukudla okutshalwe ezitshalweni okuphezulu kwe-fiber kungazuzisa ukwehla kwesisindo ().

Ithuthukisa impilo yenhliziyo

Ukudla inyama, izinhlobo ezithile zamafutha, nama-carbs acwengekile sekuyisikhathi eside kuhlotshaniswa ne-atherosclerosis, okuyi-plaque emithanjeni yakho engaholela esifo senhliziyo (,).

Ukudla kwemifino kukhonjisiwe ukwehlisa ubungozi besifo se-artery coronary. Lokhu kuyiqiniso ikakhulukazi lapho ukudla kwezilwane kunqunyelwe, njengoba kunjalo lapho ulandela ukudla kwe-lacto-ovo-vegetarian ().

Ukudla okutshalwe ezitshalweni kukhonjisiwe ukuthuthukisa ukugeleza kwegazi kuye enhliziyweni yakho, kuthuthukisa impilo yomthambo wegazi, futhi kunciphise umfutho wegazi - konke lokhu kunganciphisa ubungozi besifo senhliziyo (,,,).

Kunganciphisa ingozi yomdlavuza

Ukudla kwemifino kuhlotshaniswe nengozi encishisiwe yomdlavuza ohlukahlukene. Ukubuyekezwa kwezifundo ezingama-96 kutholakale ukuthi abadla imifino babenengozi ephansi engu-8% yokufa ngenxa yomdlavuza uma kuqhathaniswa nama-omnivores (,).

Ucwaningo lukhombisa ukuthi ingozi yakho yomdlavuza ingancishiswa kakhulu ngokudla ukudla okunothe ekudleni kwezitshalo njengezithelo nemifino. Futhi, olunye ucwaningo lukhombisa ukuthi ukudla okunesibhakabhaka nenyama ecutshunguliwe kungakhuphula ubungozi bakho bomdlavuza othile (,,).

Kwangathi yehlisa ubungozi benyongo

Abadla imifino be-Lacto-ovo banobungozi obuphansi besifo se-gallstone, isimo lapho izingcezu ze-cholesterol ezinzima noma ezinjengetshe noma ifomu le-bilirubin ku-gallbladder yakho, ukuvimba umgudu wakho we-bile, futhi kubangele ubuhlungu.

Ucwaningo lweminyaka engu-6 kubantu abangu-4,839 luthole ukuthi abantu abangadli imifino babenobungozi obuphindwe izikhathi ezingama-3.8 bokuhlaselwa yisifo senyongo kunabantu abadla inyama. Lokhu kungahle kube ngenxa yokudla okuphansi kwe-cholesterol kulabo abadla imifino ().

Ukulandela ukudla kwe-lacto-ovo-imifino kungasekela ukulahleka kwesisindo okunempilo, kuzuze impilo yenhliziyo yakho, futhi kwehlise ubungozi bakho bomdlavuza othile, thayipha isifo sikashukela sesi-2, namatshe enyongo.

Ukwehla nokucatshangelwa

Yize ukudla okudla imifino kunikeza izinzuzo eziningi zezempilo, ukuhlela okufanelekile kubalulekile ukuvimbela imiphumela emibi yezempilo.

Ngezansi kunezici ezithile okufanele uzicabangele lapho usebenzisa i-lacto-ovo-vegetarian diet.

Isidingo esingaba khona sezithasiselo

Ukudla kwemifino kunganele ngokwanele ngokudla, kepha ukunakwa okwengeziwe kufanele kukhokhelwe lapho ufaka i-iron, amaprotheni, i-zinc, ne-omega-3 fatty acids. Izithako zokudla zinganconywa uma imithombo yokudla yalezi zakhi zomzimba ishoda (,).

Amaprotheni abalulekile empilweni enhle. Imithombo yemifino ifaka amaqanda, ubisi, ubhontshisi, uphizi, udali, i-tofu, okusanhlamvu, amantongomane nembewu. Ukudla okunothe ku-amino acid lysine - ibhulokhi yokwakha evame ukuntuleka ekudleni okususelwa ezitshalweni - kufaka phakathi imidumba, amantongomane, imbewu namaqanda ().

Insimbi ihambisa umoya-mpilo emzimbeni wakho. Abalimi bemifino bangadinga insimbi ephindwe izikhathi eziyi-1.8 kunama-omnivores. Imithombo yensimbi yemifino ihlanganisa i-tofu, ubhontshisi, udali, okusanhlamvu okuqinisiwe, ama-alimondi nemifino. Ukudla okunothe i-Vitamin-C, njenge-citrus kanye nopelepele, kungakhuphula ukumuncwa (,).

IZinc isekela ukukhula, ukuphulukiswa kwamanxeba, kanye namasosha omzimba anempilo. Okunye ukudla okutshalwe ezitshalweni, okunothe i-zinc kufaka ubhontshisi, uphizi, udali, i-tofu, ibhotela lamantongomane, ama-cashews, okusanhlamvu nezinhlamvu eziqinisiwe.

I-Omega-3 fatty acids ifaka i-EPA, DHA, ne-ALA (eyandulela i-EPA ne-DHA). Zisekela impilo yenhliziyo, iso, isikhumba, imizwa, nobuchopho. Ukuthatha isithasiselo samafutha e-algal nokudla ukudla okufana nama-walnuts nefilakisi kungakusiza uhlangabezane nezidingo zakho ze-omega-3 ().

Ukubaluleka kwekhwalithi yokudla

Ngokwanda okukhulayo kokudla okususelwa ezitshalweni, kunokudla okuningi okunobungani bemifino ongakhetha kukho.

Kodwa-ke, ukudla okuningi okuthengiselwa abadla imifino ye-lacto-ovo kulungiselelwe futhi kusetshenzwe kakhulu, okusho ukuthi kungaba noshukela omningi owengeziwe, usawoti, amafutha angenampilo namafutha, nama-calories.

Qiniseka ukuthi ubheka uhlu lwezithako kanye nelebula yokudla ukuze unqume ukuthi ngabe lokhu kudla kukufanele yini.

Ukudla kwe-Lacto-ovo-imifino kufanele kuhlelwe kahle ukuhlangabezana nezidingo zakho zomsoco, ikakhulukazi amaprotheni, i-zinc, i-iron, namafutha we-omega-3. Qiniseka ukuthi ubuyekeza uhlu lwezithako kanye nelebula yokudla ukuze ubone ukuthi ukudla okuhlanganisiwe kwemifino kuvumelana nezinhloso zakho zezempilo.

Ukudla okufanele sikugweme

Labo abalandela i-lacto-ovo-vegetarian diet bagwema ukudla okuvela ezilwaneni, ngaphandle kwamaqanda nemikhiqizo yobisi.

Kufanele ubheke ilebula yesithako yanoma yikuphi ukudla okuhlanganisiwe ukuthola ukuthi ngabe kunezithako ezenzelwe izilwane, kufaka phakathi:

• Inyama: inyama yenkomo, inyama yenkomo, iwundlu, inyama yengulube, kanye nenyama esetshenzisiwe efana nesoseji, ubhekeni nezinja ezishisayo
• Inhlanzi: inhlanzi, i-shellfish efana ne-crab ne-lobster, ezinye izilwane zasolwandle njengezimfanzi
• Izinkukhu: inkukhu, idada, ihansi, izigwaca, ikalikuni

Ukudla okune-lacto-ovo-vegetarian akufaki inyama, inhlanzi nezinkukhu.

Ukudla okufanele kudliwe

Yenza ukudla kwakho kusekelwe ekudleni okuphelele, okungalungiswa kwezitshalo, kanye namaqanda nemikhiqizo yobisi, kufaka phakathi:

• Izithelo: ama-aphula, ubhanana, amawolintshi, ama-strawberry, amapentshisi, amakhabe
• Imifino: i-broccoli, i-kale, i-bell pepper, isipinashi, amakhowe, isitshalo seqanda
• Izinhlamvu eziphelele: i-quinoa, ibhali, i-amaranth, i-oats, i-buckwheat
• Amaqanda: amaqanda aphelele, kufaka phakathi abamhlophe nezikhupha
• Imikhiqizo yobisi: ubisi, iyogathi, ushizi, ibhotela
• Ubhontshisi nemidumba ubhontshisi, uphizi, amakinati, udali
• Amantongomane, imbewu, nama-butter nut: ama-cashews, ama-alimondi, ama-walnuts, imbewu yamathanga, imbewu yefilakisi, ibhotela lamantongomane
• Amafutha anempilo: ukwatapheya, uwoyela womnqumo, iminqumo, amantongomane, imbewu
• Amaprotheni yemifino: i-tofu, i-seitan, i-tempeh, ne-protein yemifino

Yidla ukudla okuphelele, okucutshungulwa kancane, kufaka phakathi izithelo, imifino, amantongomane, imbewu, nezinhlamvu ezigcwele, ngangokunokwenzeka. Futhi, faka amaqanda nemikhiqizo yobisi, njengobisi, ushizi, nebhotela, njengoba uthanda.

Isampula yohlelo lokudla lwe-lacto-ovo-vegetarian

Nalu uhlelo lokudla lwezinsuku ezi-5 ukuze uqalise ngokudla okune-lacto-ovo-vegetarian. Yilungise ukuze ilingane nezinto ozithandayo.

UMsombuluko

• Ukudla kwasekuseni: amaqanda aqhephukile anemifino nesinkwa esenziwe ngoswazi
• Isidlo sasemini: isaladi eluhlaza exubekile ne-tofu efafazwe ngamafutha omnqumo neviniga, okuhlinzekwa ngenqwaba yamantongomane kanye namagilebhisi omisiwe
• Isidlo sakusihlwa: i-veggie cheeseburger ne-ulethisi, utamatisi no-anyanisi ku-bun, kuphakwe nohlangothi lwe-asparagus eyosiwe

NgoLwesibili

• Ukudla kwasekuseni: izithelo ne-yogurt smoothie eneqanda elibilisiwe
• Isidlo sasemini: i-pasta isaladi nobhontshisi, ushizi nemifino, kuphakwe ngohlangothi lwamagilebhisi
• Isidlo sakusihlwa: I-seitan nemifino inyakazisa ngohlangothi lwamajikijolo

NgoLwesithathu

• Ukudla kwasekuseni: i-oatmeal ngama-apula kanye ne-cottage shizi
• Isidlo sasemini: i-tempeh nokugoqwa kwemifino, kukhonzwe izaqathe kanye ne-hummus
• Isidlo sakusihlwa: ushizi owosiwe nesobho likatamatisi, onikwa imifino eyosiwe

ULwesine

• Ukudla kwasekuseni: isipinashi quiche nezithelo
• Isidlo sasemini: i-veggie noshizi pizza ku-tortilla
• Isidlo sakusihlwa: isinkwa se-lentil namazambane athosiwe

ULwesihlanu

• Ukudla kwasekuseni: ukwatapheya kanye ne-hummus toast nobhanana
• Isidlo sasemini: isangweji le-chickpea nesobho semifino
• Isidlo sakusihlwa: ama-nachos “anemisebenzi,” afaka ubhontshisi, ushizi, isoyi lomhlabathi, ukhilimu omuncu, i-salsa, ukwatapheya, neminqumo emnyama, ekhonzwa ngohlangothi lwezithelo

Imibono elula yokudla okulula

Nayi eminye imibono elula, ye-lacto-ovo-vegetarian snack uma ulamba phakathi kokudla:

• amaqanda abilisiwe
• ukuhlanganiswa komzila okwenziwe ngamantongomane, imbewu, nezithelo ezomisiwe
• izingcezu zebhanana nebhotela le-alimondi
• izinti zemifino eluhlaza nge-hummus
• iyogathi enamajikijolo nembewu
• amantshontsho athosiwe
• ama-crackers okusanhlamvu okuphelele ane-guacamole
• ama-popcorn noshizi weParmesan
• isilimo esidliwayo esinamagatsha anamanzi nge-peanut butter and omisiwe

Ungenza ukudla okuningi okunempilo nokunambithekayo nokudla okulula usebenzisa ukudla okudla imifino kuphela. Imenyu eyisampula engenhla ikukhombisa ukuthi izinsuku ezinhlanu ekudleni kwemifino ye-lacto-ovo ingahle ibukeke, kanye nemibono yokudla okuncane ongakujabulela phakathi kokudla.

Okubalulekile

Ukudla kwe-lacto-ovo-vegetarian kufanelekile uma unentshisekelo yokwehlisa ukudla kwakho kwemikhiqizo yezilwane kepha hhayi ukukuqeda ngokuphelele ekudleni kwakho.

Lokhu kudla kuxhunyaniswe nezinzuzo eziningana ezingaba khona zezempilo, kufaka phakathi ingozi encishisiwe yokukhuluphala, isifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, kanye nomdlavuza othile.

Ukudla i-lacto-ovo-vegetarian diet kungakusiza ukuthi udle ukudla okuphelele, okungasetshenziswanga, lapho izinzuzo eziningi zezempilo ezihambisana nale ndlela yokudla kuthiwa.

Qiniseka ukuthi unaka ukudla owondlayo futhi ufunde amalebula kokudla okuhlanganisiwe kwemifino ukuqinisekisa ukuthi ukudla kwakho kuhambisana nezinjongo zakho zezempilo kanye nezidingo zokudla okunempilo.