ʻO Lacto-Ovo-Vegetarian Diet: nā pono, nā Downsides, a me ka papa ʻaina

Anter

• Nā Pōmaikaʻi
• Hiki ke kōkua i ka pale ʻana i ka maʻi diabetes 2
• Hiki iā ia ke kākoʻo i ka pohō kaumaha
• Hoʻonui i ke olakino puʻuwai
• Hiki ke hōʻemi i ka maka maʻi ʻaʻai
• Hiki ke hoʻoweliweli i ka gallstone haʻahaʻa
• Nā Downsides a me nā noʻonoʻo
• ʻO ka pono kūpono no nā mea hoʻopili
• Ka mea nui o ka maikaʻi o ka papaʻai
• Nā meaʻai e hōʻalo ai
• Nā meaʻai e ʻai ai
• ʻO kahi laʻana papahana lacto-ovo-vegetarian
• PōʻakahiEnglish
• Pōʻalua
• Pōʻakolu
• Pōʻahā
• Pōʻalima
• Nā manaʻo meaʻai māmā māmā
• Ke laina lalo

ʻO ka papaʻai lacto-ovo-vegetarian kahi papaʻai i hoʻokumu ʻia i nā mea kanu e kāpae i ka ʻiʻo, nā iʻa, a me nā moa akā aia pū me ka waiū a me nā hua.

I ka inoa, "lacto" pili i nā huahana waiū, ʻoiai ʻo "ovo" e pili ana i nā hua manu.

Lawe ka hapa nui o ka poʻe i ka papaʻai lacto-ovo-vegetarian e hoʻoliʻiliʻi i kā lākou lawe ʻana i nā huahana holoholona no ka ethical, environment, a me nā kumu olakino.

Hōʻike kēia ʻatikala i nā pōmaikaʻi a me nā hemahema o ka papaʻai lacto-ovo-vegetarian a hāʻawi i nā papa inoa o nā meaʻai e ʻai a pale aku ai, a me kahi papa ʻaina meaʻai.

Nā Pōmaikaʻi

Hōʻike ka noiʻi e hiki i kahi papaʻai lacto-ovo-vegetarian hoʻolālā maikaʻi a maikaʻi ke hoʻopōmaikaʻi i kou olakino ma nā ʻano like ʻole.

Hiki ke kōkua i ka pale ʻana i ka maʻi diabetes 2

Loaʻa ka liʻiliʻi o ka makaʻu o Lacto-ovo vegetarians i ka hoʻomohala ʻana i ka maʻi diabetes type 2. ʻ Thatlelo ʻia, ʻoiai e pili ana ka ʻai ʻana i ka ʻiʻo me ka nui o ka makaʻu o ka maʻi diabetes type 2, pili ʻole paha nā hopena pale o nā papaʻai vegetarian i ka nele o kaʻiʻo (,,,).

ʻO nā papaʻai Vegetarian e hoʻohaʻahaʻa i kou makaʻi o ka maʻi diabetes type 2 ma o ka hoʻonui ʻana i kāu lawe ʻana i nā meaʻai olakino, e like me nā hua, nā huaʻai, nā mea kanu, nā mea kanu, a me nā nati, a me ka hoʻemi ʻana i kāu lawe ʻana i nā momona momona a trans (,,,).

ʻO ka mea hou aku, ua hōʻike ʻia lākou e hoʻonui i ke kaohi kō kō a hoʻomaikaʻi i ka ʻike i ka insulin, kahi hōmona e hoʻokele ai i kāu mau kō kō ((,).

Hoʻohui ʻia, kiʻekiʻe nā papaʻai mea kanu i nā fiber, kahi e lohi ai i ka digestion a hoʻomaikaʻi i ke kaohi kō kō. Ua hōʻike pū ʻia nā papaʻai Vegetarian e hoʻemi i ka hemoglobin A1c, kahi māka o ka mālama kō kō wā lōʻihi (,).

Hiki iā ia ke kākoʻo i ka pohō kaumaha

Hiki i nā kīʻaha Lacto-ovo-vegetarian ke kōkua iā ʻoe e mālama i ke kaupaona olakino a i ʻole kākoʻo i ka pohō kaumaha.

ʻOi aku ka nui o nā mea ʻai Vegetarian i ka fiber a haʻahaʻa i nā calorie, kahi e kākoʻo ai i nā manaʻo o ka piha a pale i ka ʻai nui.

ʻO ka ʻoiaʻiʻo, hōʻike ka noiʻi i nā papaʻai vegetarian kōkua i ka pale a hoʻohuli i ka momona a me nā maʻi e pili ana i ka momona (,).

Ua aʻo ʻia ma kahi o 38,000 mau kānaka i loaʻa i ka poʻe vegetarians kahi helu kino nui ma lalo o ke kino (BMI) ma mua o nā omnivores. Pili ʻia kahi BMI kiʻekiʻe me nā protein kiʻekiʻe a me nā hoʻowalewale fiber liʻiliʻi, e hōʻike ana i nā papa mea kanu i kiʻekiʻe i ka fiber e pōmaikaʻi i ka pohō kaumaha ().

Hoʻonui i ke olakino puʻuwai

ʻO ka ʻai ʻana i ka ʻiʻo, kekahi mau ʻano momona, a me nā carbs i hoʻomaʻemaʻe ʻia e pili lōʻihi me ka atherosclerosis, ʻo ia ka buildup o ka pā i kou mau aʻa i hiki ke alakaʻi i nā maʻi puʻuwai (,).

Ua hōʻike ʻia kahi papaʻai vegetarian e hoʻohaʻahaʻa ai i kou makaʻi o - a i hope hoʻi - ka maʻi o ke aʻa coronary. Heʻoiaʻiʻo maoli nō kēia ke kaohi ʻia nā meaʻai holoholona, ​​e like me ka hihia ke ukali ʻoe i ka papa ʻai lacto-ovo-vegetarian ().

Hōʻike ʻia nā papaʻai mea kanu i mea e hoʻomaikaʻi ai i ke kahe o ke koko i kou puʻuwai, hoʻomaikaʻi i ke olakino o ke kīʻaha koko, a hoʻemi i ke kahe o ke koko - nā mea āpau e hōʻemi i ka maʻi maʻi puʻuwai (,,,).

Hiki ke hōʻemi i ka maka maʻi ʻaʻai

Ua hoʻopili ʻia nā papaʻai Vegetarian me ka hoʻēmi haʻahaʻa o nā ʻano maʻi ʻaʻai like ʻole. Ua loaʻa kahi loiloi o 96 mau noiʻi i loaʻa i nā mea ʻai mea ʻai he 8% haʻahaʻa o ka make ʻana mai ka maʻi ʻaʻai i hoʻohālikelike ʻia me omnivores (,).

Hōʻike ka noiʻi e hiki ke hōʻemi nui ʻia kou maka maʻi ʻaʻai e ka ʻai ʻana i kahi papaʻai waiwai i nā meaʻai mea kanu e like me nā huaʻai a me nā mea kanu. Hoʻohui, hōʻike kekahi mau noiʻi i nā papaʻai kiʻekiʻe i ka ʻulaʻula- a me ka iʻa i hana ʻia hiki ke hoʻonui i kou makaʻi i kekahi mau maʻi maʻi maʻi (,,).

Hiki ke hoʻoweliweli i ka gallstone haʻahaʻa

ʻO ka Lacto-ovo vegetarians kahi haʻahaʻa o ka maʻi o ka lāʻau pōhaku, kahi ʻano i hana ʻia nā ʻāpana like o ka kolesterol a i ʻole bilirubin i loko o kāu gallbladder, ālai i kou kahena o ka iwi, a ʻeha ka ʻeha.

Ua aʻo ʻia he 6 makahiki i ka poʻe 4,839 ua loaʻa i ka poʻe non-vegetarians kahi 3.8 manawa kiʻekiʻe aʻe o ka hoʻomohala ʻana i ka maʻi gallstone ma mua o nā vegetarians. Loaʻa paha kēia ma muli o ka lawe ʻana o ka kolamu haʻahaʻa o ka poʻe ma nā papaʻai vegetarian ().

Ma hope o ka lacto-ovo-vegetarianʻai hiki ke kākoʻo i ke olakino olakino olakino, pōmaikaʻi i kou puʻuwai olakino, a hoʻohaʻahaʻa i kou makaʻi o kekahi kanesa, ʻano 2 diabetes, a me nā gallstones.

Nā Downsides a me nā noʻonoʻo

ʻOiai hāʻawi ka papaʻai vegetarian i nā pono olakino he nui, pono ka hoʻolālā kūpono e pale i nā hopena olakino maikaʻi.

Ma lalo iho nei kekahi mau mea e noʻonoʻo ai i ka lawe ʻana i kahi papaʻai lacto-ovo-vegetarian.

ʻO ka pono kūpono no nā mea hoʻopili

Hiki ke lawa pono i kahi papaʻai meaʻai vegetarian, akā pono e nānā hou ʻia i kāu lawe ʻana i ka hao, protein, zinc, a me omega-3 fatty acid. Paipai ʻia nā mea hoʻopihapihaʻai inā nele nā ​​kumuʻai o kēia mau meaola (,).

Pono ka protein i ke olakino maikaʻi. ʻO nā kumuwaiwai Vegetarian e pili ana i nā hua, ka waiū, nā pīni, ka pī, ka lihi, nā tofu, nā hua, nā hua hua, a me nā ʻanoʻano. ʻO nā meaʻai waiwai i loko o ka lysine amino acid - kahi paʻa hale o ka protein i nele pinepine ʻole i nā papa mea kanu - me nā legume, nā nati, nā hua, a me nā hua ().

Lawe ka hao i ka oxygen i kou kino. Pono paha nā mea Vegetarian i nā manawa he 1.8 he nui aku ka hao ma mua o nā omnivores. ʻO nā kumu hao Vegetarian me nā tofu, nā pi, nā lihi, nā pā paʻa, nā ʻalemona, a me nā greens. ʻO nā meaʻai waiwai Wikamina-C, e like me ka citrus a me ka pepa, hiki ke hoʻonui i ka lawe ʻana (,).

Kākoʻo ʻo Zinc i ka ulu ʻana, ka hōʻeha ʻana o ka ʻeha, a me kahi ʻōnaehana pale ola olakino. ʻO kekahi o nā mea kanu, nā meaʻai momona o ka zinc e komo pū me ka pī, ka pī, ka lihi, ka tofu, ka wai pīnī, nā cashews, nā palaoa, a me nā palaoa paʻa.

ʻO ka Omega-3 nā mea momona momona e like me EPA, DHA, a me ALA (kahi mua o EPA a me DHA). Kākoʻo lākou i ke olakino, ka maka, ka ʻili, nā aʻa, a me ke olakino lolo. ʻO ka lawe ʻana i kahi aila aila ʻala a me ka ʻai ʻana i nā meaʻai e like me nā walnuts a me ke olonā ke kōkua iā ʻoe e hālāwai me kāu mau pono omega-3 ().

Ka mea nui o ka maikaʻi o ka papaʻai

Me ka ulu nui ʻana o ka papa ʻaina mea kanu, nui nā meaʻai ʻoluʻolu vegetarian mai hiki ai iā ʻoe ke koho.

Eia naʻe, nui nā meaʻai i kūʻai ʻia aku no nā vegetarians lacto-ovo i prepackaged a hana nui ʻia, ʻo ia hoʻi hiki ke kiʻekiʻe i ka kō i hoʻohui ʻia, ka paʻakai, nā momona momona a me nā aila, a me nā calories.

E nānā pono i ka papa inoa mea hoʻohui a me ka lepili meaʻai e hoʻoholo ai inā kūpono kēia mau meaʻai iā ʻoe.

Pono e hoʻolālā pono ʻia nā papaʻai Lacto-ovo-vegetarian e kū pono ai i kāu mau pono pono, no ka protein, zinc, iron, a me nā momona omega-3. E nānā pono i ka papa inoa mea hoʻohui a me ka lepili nutritive e ʻike ai inā kūpono nā meaʻai vegetarian pūʻolo i kāu pahuhopu olakino.

Nā meaʻai e hōʻalo ai

ʻO ka poʻe e ukali nei i ka papaʻai lacto-ovo-vegetarian e hōʻalo i nā meaʻai i loaʻa i nā holoholona, ​​koe wale no nā hua a me nā huahana waiū.

Pono ʻoe e nānā i ka lepili hoʻohui o nā meaʻai pūʻolo e hoʻoholo inā loaʻa nā holoholona i hoʻokumu ʻia i nā holoholona, ​​e like me:

• ʻIʻo: pipi, hānai hipa, hipa, puaʻa, a me nā ʻiʻo i hana ʻia e like me ka sausage, bacon, a me nā ʻīlio wela
• Iʻa: iʻa, ʻāpala e like me ka pāpaʻi a me ka ʻula, nā iʻa e like me ka ʻōpae
• Manuʻai: moa, pālua, soose, quail, turkey

Hoʻokaʻawale kahi papaʻai lacto-ovo-vegetarian i kaʻiʻo, iʻa, a me nā moa.

Nā meaʻai e ʻai ai

Hoʻokumu i kāu papaʻai i nā meaʻai a me nā mea kanu i hoʻoponopono ʻole ʻia, a me nā hua manu a me nā waiū, me:

• Hua: 'ohia, maiʻa, ʻalani, strawberry, peach, melons
• Nā mea kanu: broccoli, kale, bele bele, spinach, mushroom, eggplant
• Nā hua a pau: quinoa, barley, amaranth, ʻoka, buckwheat
• Hua manu: hua holoʻokoʻa, me nā keʻokeʻo a me nā yolks
• Nā huahana waiū: ka waiū, yogurt, tī, waiū
• Nā pīni a me nā legume: nā pīni, ka pī, ka pī, ka lihi
• Nā hua kanu, nā ʻanoʻano, a me nā momi nut: cashews, almonds, walnuts, pumpkin seed, flax seed, peanut butter
• Nā momona momona: avocados, ʻaila ʻoliva, ʻoliva, nut, nā hua
• ʻO ka protein vegetarian: tofu, seitan, tempeh, a me nā meaola protein pūmua

ʻAi i nā mea kanu mea kanu, hoʻoliʻiliʻi liʻiliʻi, e like me nā huaʻai, nā lau, nā lau, nā ʻanoʻano, a me nā kīʻaha holoʻokoʻa, i ka hiki. Hoʻopili pū i nā hua a me nā huahana waiū, e like me ka waiū, ka tī, a me ka bata, e like me kou makemake.

ʻO kahi laʻana papahana lacto-ovo-vegetarian

Eia kahi hoʻolālā papaʻai 5 mau lā e hoʻomaka ai i kahi papaʻai lacto-ovo-vegetarian. Hoʻoponopono iā ia e kūpono i kāu makemake a me kāu makemake.

PōʻakahiEnglish

• ʻAina kakahiaka: 'ōpala i nā hua me nā mea kanu a me ka palaoa paakai
• ʻAina awakea: saladi ʻōmaʻomaʻo huikau me ka tofu i kāwili ʻia me ka aila ʻoliva a me ka vīnega, lawelawe ʻia me ka piha lima o nā nati a me nā hua waina
• ʻAina ahiahi: ʻo ka mea ʻai veggie me ka lettuce, kōmato a me ka ʻakaʻakai ma ka popo, lawelawe ʻia me ka ʻaoʻao o ka asparagus i hoʻomoʻa ʻia.

Pōʻalua

• ʻAina kakahiaka: ka hua a me ka yogurt smoothie me kahi hua moa i paila ʻia
• ʻAina awakea: saladi pasta me nā pīni, ka tī, a me nā mea kanu, lawelawe ʻia me ka ʻaoʻao o nā hua waina
• ʻAina ahiahi: Seitan a me ka mea hoʻowali kanu me ka ʻaoʻao o nā hua

Pōʻakolu

• ʻAina kakahiaka: ka oatmeal me nā ʻāpala a me ka tī tī
• ʻAina awakea: tempeh a me ka wahī wahī, lawelawe ʻia me nā kāloti a me ka hummus
• ʻAina ahiahi: ka waiūpaʻa a me ka sopa tumato, lawelawe ʻia me nā mea kanu i hoʻomoʻa ʻia

Pōʻahā

• ʻAina kakahiaka: spinic quiche a me nā huaʻai
• ʻAina awakea: ʻo ka mea ʻai a me ka pāha pizza ma kahi tortilla
• ʻAina ahiahi: ka palaoa lentila me kaʻuala i hoʻomoʻa ʻia

Pōʻalima

• ʻAina kakahiaka: avocado a hummus toast a me kahi maiʻa
• ʻAina awakea: sanwī sīpī pīpī me ka hupa mea kanu
• ʻAina ahiahi: nachos me "nā hana," me nā pīni, ka tī, ka soy ground, ka waiū awaawa, ka salsa, ka ʻūpō, a me nā ʻoliva ʻeleʻele, lawelawe ʻia me kahi ʻaoʻao o nā hua

Nā manaʻo meaʻai māmā māmā

Eia kekahi mau manaʻo māmā, lacto-ovo-vegetarian meaʻai māmā inā pōloli ʻoe i waena o nā meaʻai:

• hua moa paʻakikī
• ala huikau i hana ʻia me nā nati, nā ʻanoʻano, a me nā hua maloʻo
• ʻoki maia me ka waiū ʻaʻala
• nā lāʻau lau maka me ka hummus
• yogurt me nā hua a me nā hua
• moa moa i hoʻomoʻa ʻia
• nā kalai palaoa me ka guacamole
• popcorn me ka tī Parmesan
• celery me ka waiūpī pīni a me nā hua puaʻa

Hiki iā ʻoe ke hana i nā meaʻai olakino a ʻono hoʻi a me nā meaʻai māmā me ka hoʻohana ʻana i nā meaʻai mea kanu. Hōʻike ka papa kuhikuhi ma luna iā ʻoe i ke ʻano o nā lā ʻelima ma ka ʻai vegetarian lacto-ovo, a me kekahi mau manaʻo meaʻai māmā e ʻoluʻolu ai ma waena o nā meaʻai.

Ke laina lalo

Kūpono kahi papaʻai lacto-ovo-vegetarian inā makemake ʻoe e hōʻemi i kāu lawe ʻana i nā huahana holoholona akā ʻaʻole e hoʻopau loa iā lākou mai kāu papaʻai.

Ua hoʻopili ʻia kēia papaʻai i nā pono olakino hiki ke loaʻa, e like me ka hōʻemi ʻana o ka momona, nā maʻi puʻuwai, ʻano diabetes he 2, a me kekahi mau maʻi maʻi maʻi.

ʻO ka ʻai ʻana i ka papa lacto-ovo-vegetarian hiki ke kōkua iā ʻoe e ʻai hou i nā meaʻai mea kanu ʻole i mālama ʻia, kahi e loaʻa ai nā pono olakino e pili ana i kēia ʻano ʻai.

E nānā pono i kāu lawe ʻana i ka momona a heluhelu i nā lepili i nā meaʻai mea ʻai i pūʻulu ʻia e hōʻoia i ka hoʻopili ʻana o kāu papaʻai me kāu pahuhopu olakino a me nā pono olakino.