Ovolactovegetarianism: he aha ia a me kona mau pono

Anter

• Nā pōmaikaʻi nui
• ʻO kahi laʻana o ka papa kuhikuhi papaʻa ovolactovegetarian
• Nā meaʻai no ka ovolactovegetarians
• 1. Nā kinipōpō soy
• 2. Hoʻomaʻa uala i ka ʻūhū

ʻO kaʻai ovolactovegetarian kahi ʻano o nā papaʻai mea ʻai i loko, a ma waho aʻe o nā meaʻai mea kanu, ʻae ʻia e ʻai i nā hua a me ka waiū a me nā mea loaʻa, ma ke ʻano he meaʻai o nā holoholona. I kēia ala, kāpae ʻia nā iʻa, nā ʻiʻo a me nā huahana mai ka ʻai, e like me nā ʻano mea ʻai ʻē aʻe.

Ke hoʻohui ʻia kēia papaʻai i loko o ka papaʻai olakino, hiki iā ia ke hāʻawi i nā pono olakino he nui, e kōkua ana i ka pale ʻana i nā maʻi puʻuwai. I ka laulā, ua lawe ʻia kēia papaʻai e nā poʻe makemake e hōʻemi i ka ʻai o ka holoholona mai nā kumu no ke kaiapuni a me / a i ʻole nā ​​kumu olakino, he mea nui e nīnau aku i kahi mea hānai, e hoʻomākaukau i kahi papaʻai meaʻai pilikino i mea e hōʻalo ai i ka hemahema o kekahi māhuaola.

Nā pōmaikaʻi nui

ʻO ka lawe ʻana i kahi papa ovolactovegetarian hiki ke lawe i nā pono olakino, e like me:

• Kōkua e pale aku i ka maʻi maʻi ʻōpū, mai ka hoʻonui ʻana o ka ʻai o nā huaʻai a me nā mea kanu a me ka ʻoiaʻiʻo ʻaʻohe ʻai i hoʻopau ʻia, kōkua ia e hōʻemi i ka cholesterol a pale i ka hoʻokumu ʻia ʻana o nā pā momona ma nā aʻa, e hoʻemi ana i ka makaʻi o ka puʻuwai a me nā hahau;
• E hoʻemi i ka makaʻu o ka maʻi diabetes type 2, mai ka ʻai ʻana o nā meaʻai olakino, e like me ka nui o nā hua, nā huaʻai, nā mea kanu a me nā nati e hoʻonui, ʻo kēia mau meaʻai e waiwai ana i ka fiber e kōkua ai i ka hoʻoponopono ʻana i ke kō kō;
• Kāohi i ka maʻi ʻaʻai, ʻo ia ka umauma, prostate, colorectal a me gastrointestinal, ʻoiai he ʻano papaʻai i waiwai i nā antioxidant, nā wikamina, nā minelala, a me nā puluniu, me ka hoʻohui i nā meaola ʻē aʻe i loaʻa nā anti-cancer cancer;
• ʻO ka hoʻemi kaumaha, ma muli o ka emiʻana o kaʻaiʻana o nā meaʻai holoholona, ​​ʻoiai nā meaʻai i hoʻopau ʻia e nā ovolactovegetarians e kōkua ai e hoʻonui i ka manaʻo o ka māʻona a ua loaʻa kekahi mau noiʻi i kahi hōʻemi nui o ka BMI i ka poʻe e ukali i kēia ʻano papaʻai;
• Hoʻoemi i ke kahe o ke koko, ʻoiai e hōʻike ana nā noiʻi e pili ana ka ʻai ʻana o ka ʻiʻo kiʻekiʻe me ka hypertension. Hoʻohui ʻia, waiwai kēia ʻano papaʻai mea ʻai i ka fiber a me ka potassium, i mea e kōkua ai i ka mālama ʻana i ke kahe o ke koko ke hoʻopau mau ʻia.

Eia nō naʻe, he mea nui no ke kanaka e ʻike ia, ʻoiai ma kahi papa ovolactovegetarian, ʻai nui i nā meaʻai i hana ʻia, nā mea momona a me nā momona, e like me nā pōpō, nā meaʻai palai a me nā meaʻai i hana ʻia, pono e hōʻalo ʻia i mea e hāʻawi ai i nā pono āpau i ʻōlelo ʻia. ma luna., me ka hōʻeha ʻole i ke olakino.

ʻO kahi laʻana o ka papa kuhikuhi papaʻa ovolactovegetarian

I ka papa kuhikuhi o kaʻai ovolactovegetarian, ʻae ʻia nā meaʻai āpau o ka mea kanu, e like me nā cereal, bran, flakes, legume, nut, nā mea kanu a me nā huaʻai, a me nā meaʻai me nā hua manu, ka waiū a me nā derivatives, e like me ka mea i hōʻike ʻia ma ka papa aʻe.

Hoʻololi nā nui i hoʻopili ʻia i ka papa kuhikuhi e like me ka makahiki, ka moekolohe, ka hoʻoikaika kino a me nā maʻi e pili pū ana, no laila ʻo ka mea maikaʻi ke ʻimi i kahi mea lapaʻau no ka loiloi piha a hoʻomākaukau i kahi papa ʻaiaola kūpono i nā pono o kēlā me kēia kanaka.

Hoʻohui ʻia, pono pono ke kōkua pono pilikino o kekahi mau micronutrients, e like me ka hao a me ka huaora B12. No kēia kumu, he mea nui e nīnau aku i kahi nutristist i hiki iā ia ke hoʻomākaukau i kahi papaʻai papaʻai kaulike i hoʻopili ʻia i nā pono o ke kanaka, e pale ana i nā hemahema o ka meaʻai. E ʻike i kahi papa inoa o nā meaʻai i waiwai i ka hao o ke kumu kumu.

Nā meaʻai no ka ovolactovegetarians

1. Nā kinipōpō soy

Nā Pono:

• 4 punetēpō o ka palaoa;
• 1/2 punetēpō o ka palaoa palaoa;
• 1 mau kīʻaha o ka protein soy;
• 1/2 lita o ka wai mahana;
• Ka wai o 1/2 lemona;
• 1 hua manu kuikui;
• 1/2 onion grated;
• ʻO Coriander, pāhiri, paʻakai, pepa a basil e ʻono.

Hoʻomākaukau hoʻomākaukau:

Hoʻopili i ka protein soy i ka wai mehana me ka wai lemon a waiho iā ia no 30 mau minuke. E hoʻokomo i ka hui i kahi kānana a ʻuwī maikaʻi a hiki i ka lawe ʻia ʻana o ka wai. A laila kāwili i nā meaʻai āpau, kāwili maikaʻi.

E kau i ka palaoa i loko o ka mea kāwili a i ʻole mea hana e hana i nā mea like, hana i nā kinipōpō i ka nui i makemake ʻia, me ke kōkua o ka palaoa palaoa e hōʻalo i ka paʻa ʻana i nā lima. Hoʻomoʻa i nā meatballs i loko o ka umu a i ʻole i ka ʻoma kōmato ma kahi o 40 mau minuke.

2. Hoʻomaʻa uala i ka ʻūhū

Nā Pono:

• 700 gram o kaʻuala;
• 300 gram o nā kāmeke hui;
• 4 punetēpō o ka palaoa palaoa;
• 1 kālika o kālika kālua ʻia;
• ʻAilika;
• ʻO ka pāhiri ʻokiʻoki;
• Palaoa palaoa;
• Paakai e ono ai;
• 2 mau hua.

Hoʻomākaukau hoʻomākaukau:

Hoʻomoʻa i kaʻuala a kāwili iā lākou me he mea lā e hana ana ʻoe i ka puree, a mālama i loko o kahi pola. E hana i kahi kīʻaha me ka kālika a me ka aila ʻoliva a laila hoʻohui i nā momona a kuke no kekahi mau manawa, ma kahi wela nui, e hoʻouluulu ana mai kahi manawa a hiki i ko lākou palupalu. Ma mua o ka hoʻopau ʻana i ka wela, e hoʻohui i ka nui o ka parsley a hoʻomaʻamaʻa i ka paʻakai.

E hoʻohui i ka hua manu a me ka palaoa a kāwili maikaʻi a hiki i ka loaʻa ʻana o kahi palaoa homogeneous. E hoʻokaʻawale i ka hui i loko o nā ʻāpana liʻiliʻi a hoʻohālikelike i ke ʻano o kaʻuala, e waiho ana i 1 puna o nā ʻalalaha i loko o ka waena. E hele koke i kaʻuala i loko o ka palaoa a kau i loko o ka ipu ʻaila. E hoʻokomo i loko o ka umu waena, hoʻomehana mua ma kahi o 20 mau minuke a i ʻole ʻeleʻele gula.

E nānā i ka wikiō aʻe a aʻo pehea e lilo ai i mea ʻai maikaʻi a me nā mea maikaʻi.