Meaʻai Lacto-vegetarian: nā pono olakino, nā pōpilikia, a me nā papa ʻaina

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Poina i kaʻai Mediterranean, kaʻai Paleo, ka ʻai Atkins a me ka DASH (Diaries Approach to Stop Hypertension) ʻai! ʻO ka ʻai Lacto-vegetarian ka mea hou - i koho ʻia e ka poʻe ma muli o ka nui o nā pono olakino.

He aha ka papaʻai Lacto-vegetarian?

ʻO ka papaʻai lacto-vegetarian kahi ʻano o nā papaʻai vegetarian e hoʻokaʻawale i nā moa, nā meaʻai, nā iʻa iʻa, a me nā hua. I nā huaʻōlelo ʻē aʻe, ʻo ka papaʻai lacto-vegetarian nā meaʻai āpau a me nā mea hana waiū e like me ka yogurt, ka tī, ka waiū, ka waiū kao, a pēlā aku.

Wahi a kahi noiʻi, hoʻemi i ka lawe ʻana o ka ʻiʻo a me nā huahana holoholona ʻē aʻe i ke olakino ma nā ʻano like ʻole ^[1] .

maʻalahi e hoʻomākaukau i nā meaʻai

Ma India, ukali kekahi mau kaiāulu i ka papaʻai lacto-vegetarian e like me kā lākou hana haipule a me ko lākou mau manaʻoʻiʻo e koi ai.

Nā pono olakino o ka Diet Lacto-vegetarian

1. Nā kōkua i ka lilo ʻana o ka paona

Ua hōʻike ʻia nā noiʻi ua haʻahaʻa ka helu papa nui o ke kino (BMI) i nā mea ʻai ke hoʻohālikelike ʻia i ka poʻe e ʻai i ka ʻiʻo ^[elua] . ʻOi aku ka liʻiliʻi o nā calorie i nā papaʻai mea kanu, ʻoi aku ka nui o ka fiber ma mua o nā papaʻai i hoʻonohonoho ʻia i kaʻiʻo, kahi mea pono no ka lilo ʻana o ka paona.

2. Kākoʻo i ke olakino puʻuwai

Wahi a kahi hōʻike i paʻi ʻia ma ka Ka Nūpepa o ka ʻAhahui ʻAmelika ʻAmelika, kōkua nā mea ʻai lacto-vegetarian i ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole, kahi mea kōkua nui i nā maʻi puʻuwai. ^[3] . ʻO kaʻai Vegetarian, e like me ka ʻai lacto-vegetarian, kōkua nui i ka hoʻēmi ʻana i ke kiʻekiʻe o ke koko, a laila e hoʻohaʻahaʻa ana i ka makaʻi o ka puʻuwai a me ka maʻi lolo.

3. Kāohi i ka maʻi ʻaʻai

Wahi a kahi noiʻi i paʻi ʻia i loko o ka Management Management and Research, ʻo ka ʻai ʻana i kahi papaʻai vegetarian hiki ke hoʻohaʻahaʻa i ka makaʻu o ka ulu ʻana i nā ʻano maʻi ʻaʻai e 10-12 keneta. ^[4] .

4. Kaohi i ke kō kō

Ua hōʻike ʻia nā noiʻi noiʻi hiki i ka ʻai lacto-vegetarian ke kāohi i nā kō kō kō. ʻO kahi noiʻi i komo pū me ka 255 ʻano 2 mau kānaka diabetic nāna i hoʻopau i ka meaʻai vegetarian ka hoʻoliʻiliʻi nui o ka hemoglobin A1c (HbA1c) ^[5] .

156,000 mau mākua i ukali i ka papaʻai lacto-vegetarian he 33 pakeneka ka liʻiliʻi o ka loaʻa ʻana o ka maʻi diabetes type 2, ke hoʻohālikelike ʻia me ka poʻe e ukali nei i nā papaʻai ʻole vegetarian, i ʻōlelo ʻia ua hoʻopau ʻia kahi noiʻi noiʻi, i paʻi ʻia ma ka Nutrition Journal. ^[6] .

aloe vera no ka lauoho a me ka ʻili

Nā Mea ʻai e ʻai ai ma kahi papa ʻaina Lacto-vegetarian

• Nā huaʻai - Nā alani, nā peach, maiʻa, ʻāpala, melona, ​​hua, a me nā pears.

• Nā mea kanu - Nā pepelu bele, spinach, broccoli, cauliflower, kale a me nā arugula.

• Nā mānoanoa holoʻokoʻa - Oats, raiki, quinoa, amaranth, bale, a me ka palaoa.

• Nā mea kanu - Chickpeas, peas, lentils, a me nā pī.

• Nā huahana waiū - Pata, tī, yogurt, a me ka waiū.

• Nā momona momona - Avocado, ʻaila ʻoliva, a me ka aila niu.

• Nati - Hazelnuts, almonds, walnuts, Brazil nut, pistachios, a me nā nut butters.

• Nā meaʻai protein - Tofu, tempeh, protein protein protein, whey, a me ka hū kō.

• Nā hua - Nā pua Sunflower, nā hua chia, nā hua ʻupu, Flaxseeds, a me nā ʻano hemp.

• Nā mea kanu a me nā mea ʻala - Rosemary, thyme, kumino, oregano, turmeric, pepa, a basil.

Nā Mea ʻai e hōʻalo ai i kahi papaʻai Lacto-vegetarian

• ʻAi - Keikihipa, ka pipi, ka puaʻa, ka puaʻa, a me nā huahana i hana ʻia e like me ka sausage, ka puaʻa, a me ka ʻiʻo deli.

• Manuʻai manu - Ka moa, ka soose, ka pelehū, ka pālū, a me ka quail.

• Huamoa - Nā hua moa, nā hua manu keʻokeʻo, a me nā hua manu holoʻokoʻa.

• Mea ʻai kai - Sardines, mackerel, tuna, salmon, shrimp, a me nā heleuma.

• Nā mea hoʻohui meaʻai - Carmine, gelatin, suet, a me ka lard.

Nā ʻaoʻao ʻaoʻao o ka Diet Lacto-vegetarian

ʻO kaʻiʻo, ka iʻa iʻa, a me nā manuahi kahi kumu waiwai o ka protein, zinc, iron, omega 3 fatty acid, a me ka wikamina B12. ʻO nā hua manu kahi kumu maikaʻi loa o ka huaora A a me ka lāʻau D. ʻO ka hemahema i kēia mau meaola e hiki ai ke alakaʻi i kekahi ʻano olakino e like me nā loli i ka naʻau, anemia, hoʻopilikia ʻia ka hana immune, a me ka ulu ʻana o ka ulu. ^[7] , ^[8] .

Hoʻolālā Diet No ka Diet Lacto-vegetarian

Kālāʻai Poʻakahi

ʻAina kakahiaka

• ʻO Oatmeal me ka pauka kinamona a me ka maiʻa i kālai ʻia

ʻAina awakea

• ʻO ka mea kanu meaʻai me nā ʻuala uala a me ka salakeke ʻaoʻao

ʻAina ʻaina awakea

• Hoʻopili ʻia nā pepelu bele me ka quinoa, nā mea ʻai i kāwili ʻia, a me nā pī

Pāʻina ʻai Poʻalua

ʻAina kakahiaka

• Hoʻopili ʻia ʻo Yogurt me nā hua walnuts a me nā hua hui

ʻAina awakea

• ʻO ka Lentil curry me ka laiki palaunu, kālika, a me nā ʻōmato

ʻAina ʻaina awakea

• Hoʻomoʻa i nā pepa, kāloti, pīni ʻōmaʻomaʻo, kāloti, a me ka tofu sesame-ginger

ʻO ka hoʻolālā ʻai o ka Pōʻakolu

ʻAina kakahiaka

• Smoothie me nā lau ʻai, nā huaʻai, ka protein whey, a me ka bata bata

ʻAina awakea

• Pie ipu Chickpea me kahi ʻaoʻao o nā kāloti i hoʻomoʻa ʻia

ʻAina ʻaina awakea

• ʻO Teriyaki tempeh me couscous a me broccoli

Pāʻina ʻai Poʻahā

ʻAina kakahiaka

• ʻO nā hua me ka waiū, nā hua chia, a me nā huaʻai

ʻAina awakea

pehea e hoemi ai i ka momona mai ka lima o luna

• ʻO ka ipu Burrito me nā pīni ʻeleʻele, ka tī, laiki, salsa, guacamole, a me nā mea kanu

ʻAina ʻaina awakea

• ʻO nā mea kanu me ka kirīmiwa kawa a me ka salakeke ʻaoʻao

Hoʻolālā papaʻai Pōʻalima

ʻAina kakahiaka

• ʻO ka toast Avocado me nā ʻōmato a me ka tī feta

ʻAina awakea

• Asaragus i hoʻomoʻa ʻia a me nā lihi

ʻAina ʻaina awakea

• Hoʻopili ʻo Falafel me ka tahini, nā ʻakaʻakai, ka pāhiri, nā ʻōmato, a me nā lettuce.

Nā Mea Mālama Ola e Hoʻohui i loko o kahi Diet Lacto-vegetarian

• ʻO nā'āpala i kālaiʻia me ka momona momona

• Kāloti a me hummus

• ʻO ka tī a me nā pahū

• Nā huaʻai hui pū ʻia me ka tī tī

• ʻĀpana anu

• ʻO Yogurt me nā hua

• Edamame i kalua ʻia

• Hui pū me ke ala, nā hua maloʻo, a me ka kokoleka

1. [1]Richi, E. B., Baumer, B., Conrad, B., Darioli, R., Schmid, A., & Keller, U. (2015). Nā pilikia olakino e pili ana i ka ʻai ʻana o kaʻiʻo: kahi loiloi o nā noiʻi epidemiological. J. Vitam. Nutr. Res, 85 (1-2), 70-78.
2. [elua]Spencer, E. A., Appleby, P. N., Davey, G. K., & Key, T. J. (2003). ʻO ka papaʻai papaʻai a me ka nui o ke kino ma 38 000 EPIC-Oxford poʻe ʻai ʻiʻo, mea ʻai iʻa, vegetarians a me vegans. ʻO ka puke pai kūwaho o ka momona, 27 (6), 728.
3. [3]Wang, F., Zheng, J., Yang, B., Jiang, J., Fu, Y., & Li, D. (2015). Nā hopena o nā papaʻai Vegetarian e pili ana i nā Lipids Koko: kahi loiloi ʻōnaehana a me ka Meta-Analysis o nā hoʻokolohua hoʻokolohua kaulike ʻia. Ka Nūpepa o ka American Heart Association, 4 (10), e002408.
4. [4]Lanou, A. J., & Svenson, B. (2010). Hoʻoemi i ka makaʻu maʻi ʻaʻai i nā vegetarians: kahi kālailai o nā hōʻike hou. Ka mālama ʻana i ka maʻi ʻaʻai a me ka noiʻi, 3, 1-8.
5. [5]Yokoyama, Y., Barnard, N. D., Levin, S. M., & Watanabe, M. (2014). ʻO nā papaʻai Vegetarian a me ka kaohi glycemic i ka maʻi diabetes: kahi ʻōnaehana ʻōnaehana a me nā meta-analysis. Ka maʻi a me ka hoʻomaʻamaʻa Cardiovascular, 4 (5), 373-338.
6. [6]Agrawal, S., Millett, C. J., Dhillon, P. K., Subramanian, S. V., & Ebrahim, S. (2014). Ke ʻano o ka ʻai vegetarian, ka momona a me ka maʻi kō i ka heluna kanaka makua o India. Ka puke pai no nā meaʻai, 13, 89.
7. [7]Wu, G. (2016). Loaʻa i nā protein protein a me ke olakino kanaka. Kaʻai & hana, 7 (3), 1251-1265.
8. [8]Miller J. L. (2013). ʻO ka anemia hemahema hao: kahi maʻi maʻamau a hiki ke hōʻola. ʻO nā kuanaʻike o Spring Spring Harbor i ka lāʻau lapaʻau, 3 (7), 10.1101 / cshperspect.a011866 a011866.

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