Le Flexitary Diet: O Se Auiliiliga Autu mo Tagata Amata

Anotusi

• O le a le Flexitary Diet?
• Avanoa aoga mo le Soifua Maloloina
• Faamai fatu
• Paʻu Pauna
• Maʻi suka
• Kanesa
• Atonu Lelei mo le Siosiomaga
• O lalo i lalo o le 'ai laʻititi o aano o manu ma meaola
• Meaʻai e 'ai i le Flexitary Diet
• Meaʻai e faʻaititia ai le Flexitary Diet
• Se Faʻataʻitaʻiga Fuafua Meaʻai Fuafua mo le tasi Vaiaso
• Aso Gafua
• Aso Lua
• Aso Lulu
• Aso Tofi
• Aso Faralie
• Aso Tonaʻi
• Aso Sa
• Le Laina Lalo

O le Flexitary Diet o se sitaili o le 'ai e faʻamalosia ai le tele o mea toto i fale meaʻai a o faʻatagaina aano o manu ma isi meaola e faʻatulaga lelei.

E sili atu fetuutuunai nai lo atoa vegetarian po o vegan taumafataga.

Afai o loʻo e saili e faʻaopopo atili fualaʻau meaʻai i lau taumafataga ae le manaʻo e tipi ese atoa aano o manufasi, ole fegasoloaʻi e ono mo oe.

O lenei tusitusiga o loʻo aumaia ai se aotelega o le Flexitary Diet, ona aoga, meaʻai e 'ai ma le tasi-vaiaso taumafataga fuafuaga.

O le a le Flexitary Diet?

O le Flexitary Diet na faia e le fomaʻi o meaʻai o Dawn Jackson Blatner e fesoasoani ai i tagata e latou te mauaina le penefiti o le taumafataga i meaʻai ae o loʻo fiafia pea i meaola a manu.

O le mafuaaga lena o le igoa o lenei taumafataga o se tuʻufaʻatasia o le upu fetuutuunai ma vegetarian.

Vegetarians aveʻesea aano o manufasi ma isi meaola manu, aʻo vegans faʻatapulaʻaina aano o manufasi, iʻa, fuamoa, susu ma meaola uma na maua mai i meaʻai.

Talu ai flexitarians 'ai meaola meaola, latou te le o manatu vegetarians po o vegans.

O le Flexitary Diet e leai ni tulafono manino poʻo ni fuainumera fautuaina o kalori ma macronutrients. O le mea moni, e sili atu le olaga nai lo le taumafataga.

E faʻavae ile mataupu lea:

• 'Ai tele fualaʻau, fualaʻau, legume ma fatu atoa.
• Taulaʻi i polotini mai laʻau ae le o manu.
• Faʻalelei ma tuʻufaʻatasia aano o manu ma meaola meaola mai lea taimi i lea taimi.
• Taumafa i le laʻititi gaosi, sili ona masani ai ituaiga o meaʻai.
• Faʻatapulaʻa faʻaopopo suka ma mea suamalie.

Ona o lona natura fetuutuunai ma taulaʻi i mea e aofia ai nai lo le faʻatapulaʻaina, le Flexitary Diet o se lauiloa filifiliga mo tagata vaʻai e 'aʻai maloloina.

O le na faia le Flexitary Diet, o Dawn Jackson Blatner na ia taʻua le auala e amata ai ona 'ai flexitary e ala i le faʻaofiina o ni aofaʻi o aano o manufasi i le vaiaso i lana tusi.

Ae ui i lea, o le mulimuli i ana faʻapitoa fautuaga e le manaʻomia e amata 'ai i se flexitary auala. Nisi tagata i luga o le taumafataga ono 'ai sili atu meaola manu nai lo isi.

I le aotelega, o le sini o le 'ai sili fualaʻau toto meaʻai lelei ma laʻititi aano o manufasi.

O le Flexitary Diet o se 'ai-vegetarian style o' ai e faʻamalosia ai le laʻititi o aano o manu ma tele mea totō-faʻavae meaai. E leai ni tulafono faʻapitoa poʻo ni fautuaga, e avea ai ma filifiliga manaia mo tagata o loʻo vaʻavaʻai e tipi i tua manu oloa.

Avanoa aoga mo le Soifua Maloloina

O le 'ai e faʻamalosi tino e ono maua ai ni penefiti mo le soifua maloloina ().

Ae ui i lea, talu ai e leai se faʻamatalaina manino o lenei taumafataga, e faigata ona iloilo pe faʻafefea ma pe faʻafefea ona suʻesuʻe penefiti o isi laʻau-faʻavae taumafa i le Flexitary Diet.

E ui i lea, o suʻesuʻega i meaʻai vegan ma vegetarian e aoga tele i le faʻamamafaina pe faʻafefea ona faʻalauteleina le soifua maloloina e le semi-vegetarian.

E foliga mai e taua le 'ai tele o fualaʻau, fualaʻau, fualaʻau, saito atoa ma isi meaʻai e le lava le faʻagaoioia ina ia mafai ai ona selesele le soifua maloloina o meaʻai ile laʻau.

Faʻaititia le faʻaaogaina o aano o manufasi ao faʻaauau pea ona 'ai meaʻai faʻamamaina ma le tele o suka faʻaopopo ma masima o le a le taitaiina atu ai i le tutusa faamanuiaga ().

Faamai fatu

Meaʻai mauoa i alava ma gaʻo maloloina e lelei mo le soifua maloloina o le fatu ().

O se suʻesuʻega na sosoʻo ai ma le 45,000 tagata matutua i le silia ma le 11 tausaga, na maua ai o tagata fai meaʻai na maua le 32% paʻu maualalo o faʻamaʻi o le fatu, pe a faʻatusatusa i tagata e leʻo aʻafia ()

E mafua ona o le mea moni o taumafataga vegetarian e masani ona mauoa i alava ma antioxidants e ono faʻaititia ai le toto maualuga ma faʻateleina lelei kolesterol.

O le toe iloiloga o le 32 suʻesuʻega o le aʻafiaga o meaʻai i luga ole toto i luga o le toto, na faʻaalia ai o tagata fai meaʻai na maua le averesi o le toto o le toto e lata i le fitu togi maualalo nai lo tagata na 'aʻai aano o manu ().

Talu ai o nei suʻesuʻega na vaʻai tino lava i taumafataga o vegetarian, e faigata ona iloilo pe o le Flexitary Diet o le ai ai le tutusa aafiaga i le toto maualuga ma fatu faʻamaʻi lamatiaga.

Ae ui i lea, o le fofoina o meaʻai e tatau ona faʻamuamua i laʻau toto ma ono maua ai penefiti e tai tutusa ma le taumafataga o vegetarian.

Paʻu Pauna

Flexitary 'ai e ono lelei mo lou sulugatiti.

E mafua lenei mea ona o le flexitarians faʻatapulaʻa maualuga-kalori, gaosi meaai ma 'ai tele laʻau meaʻai e masani ona paʻu i lalo i kalori.

E tele suʻesuʻega ua faʻaalia ai o tagata e mulimuli i meaʻai e faavae i laʻau atonu e tele le paʻu nai lo i latou e le (,).

O se toe iloiloga o suʻesuʻega i le sili atu ma le 1,100 tagata aofai na maua ai o i latou na 'aʻai i fualaʻau' aina mo 18 vaiaso leiloa 4,5 pauna (2 kg) sili atu nai lo i latou e le ().

Lenei ma isi suʻesuʻega faʻaalia foi o i latou e mulimuli i meaʻai vegan masani ona leiloa le tele mamafa, faʻatusatusa i vegetarians ma omnivores (,).

Talu ai o le Flexitary Diet e latalata i se taumafataga vegetarian nai lo le vegan tasi, atonu e fesoasoani i le faʻamamaina o le paʻu ae ono le sili atu e pei o le vegan meaai faia.

Maʻi suka

O le maʻisuka ituaiga 2 o se faʻamaʻi o le soifua maloloina i le lalolagi atoa. O le 'ai lelei o meaʻai, aemaise le mea e faʻavae i mea toto, e ono fesoasoani e puipuia ma faʻatautaia lenei faʻamaʻi.

E mafua lenei mea ona o meaʻai i fale-toto e fesoasoani i le paʻu o pauna ma aofia ai le tele o meaʻai e tele i le fiber ma maualalo i gaʻo le maloloina ma faʻaopopo suka (,).

O se suʻesuʻega i le silia i le 60,000 tagata na auai na maua ai o le taatele o le maʻisuka ituaiga 2 sa 1.5% paʻu i semi-vegetarians poʻo flexitarians faʻatusatusa i tagata e le o vegetarians ().

O suʻesuʻega faʻaopoopo na faʻaalia ai o tagata e maua i le maʻisuka ituaiga 2 na 'aʻai i meaʻai vegetarian na maua le 0.39% maualalo le hemoglobin A1c (tolu masina averesi o le suka suka i le toto) nai lo i latou na iai le tulaga na' aʻai meaola ().

Kanesa

O fualaʻau, fualaʻau, nati, fatu, fatu ma fualaʻau uma o loʻo i ai mea aoga ma vailaʻau e puipuia ai le kanesa.

Suesuega fai mai o taumafataga vegetarian e fesoʻotaʻi ma le maualalo atoa aotelega o kanesa uma ae maise colorectal kanesa (,).

O le 7-tausaga suʻesuʻega i mataupu o kanesa lanu i 78,000 tagata na maua ai o le semi-vegetarians e 8% e tau le maua lenei ituaiga kanesa, pe a faatusatusa i tagata e le o vegetarians ().

O le mea lea, o le tuʻuina atu o meaʻai lautele e ala i le 'aʻai faʻapitoa e ono faʻaititia ai lou kanesa.

Ole Flexitary Diet e ono fesoasoani ile paʻu pauna ma faʻaititia lou ono maua ile faʻamaʻi ole fatu, kanesa ma le ituaiga 2 suka. Peitaʻi, o le tele o suʻesuʻega e suʻesuʻeina le taumafataga o le vegetarian ma vegan, ma faigata ai ona iloiloina pe a fai o le 'ai faʻamalosi e tutusa lelei penefiti.

Atonu Lelei mo le Siosiomaga

O le Flexitary Diet e ono aoga i lou soifua maloloina ma le siosiomaga.

O le faʻaititia o aano o manufasi e mafai ona fesoasoani i le faʻasaoina o mea faʻanatura e ala i le faʻaititia o kasa kesi oona, faʻapea foʻi ma le faʻaaogaina o le eleele ma le suavai.

O se iloiloga o le suʻesuʻega o le tumau o meaʻai e faavae i laʻau na maua ai, o le fesuiaʻi mai le taumafataga i Sisifo o le taumafataga i le fegasoloaʻi, o mea e suia ai aano o manu i meaʻai, e ono faʻaititia ai le kesi o kasa oona i le 7% ().

O le 'ai tele o meaʻai e totoina o le a unaʻia ai foʻi le manaʻomia o le tele o fanua e faʻatatau i le totoina o fualaʻau ma fualaʻau mo tagata nai lo le fafagaina o lafumanu.

O le galueaina o laʻau e manaʻomia ai le laʻititi ifo o mea e maua nai lo le tausiga o manu e 'aʻai. O le mea moni, o le totoina o fualaʻau fualaʻau e faʻaaluina le 11 taimi laititi le malosi nai lo le gaosia o manu i le protein (,).

O le 'ai faʻataʻavaleina ma le fesuiaʻi o aano o manu mo le polotini o mea totino e lelei mo le paneta. O taumafataga e faʻavae i laau toto e faʻaaogaina ni nai fualaʻau oona, eleele ma le vai.

O lalo i lalo o le 'ai laʻititi o aano o manu ma meaola

A faʻalelei fuafuaga ma isi meaʻai e faʻavae i laʻau e fuafua lelei, e mafai ona latou soifua maloloina.

Peitaʻi, o nisi tagata e ono aʻafia i le le lava o meaʻai pe a latou tipiina aano o manu ma isi meaola e faʻamoemoeina i le lava oa latou filifiliga meaʻai.

O mea le lelei e mafai ona e mataala ai ile Flexitary Diet aofia ai ():

• Vitamini B12
• Metala paʻepaʻe
• Uʻamea
• Kalisiu
• Omeka-3 gaʻo gaʻo

O le toe iloiloga o suʻesuʻega i le le lava o le vaitamini B12 na iloa ai o tagata fai meaʻai uma ua i se tulaga lamatia mo le le lava, ma le 62% o maitaga vegetarians ma e oʻo i le 90% o matutua vegetarians ua le lava ().

Vitamini B12 e faʻatoa mauaina i meaola e fai i manu. Faʻamoemoeina i le aofaʻi ma le aofaʻi o meaola o loʻo filifilia e le flexitary e aofia ai, e ono fautuaina se faʻaopopoga B12.

Flexitarians mafai foi ona i ai maualalo faleoloa o metala paʻepaʻe ma uʻamea, ona o nei minerale e sili ona mitiia mai meaʻai a manu. E ui lava e mafai ona lava ia o nei meaʻai mai meaʻai na o togalaʻau, e manaʻomia e le au flexitarians ona fuafua a latou taumafataga e tusa ai ma le faʻatinoina o lenei ().

Tele nati ma fatu, fatu atoa ma legume aofia uma uʻamea ma metala paʻepaʻe. Faʻaopopoina o se mafuaʻaga o vaitamini C o se lelei auala e faʻateleina ai le faʻaaogaina o le uʻamea mai mea totino-faʻavae meaai (18).

Nisi flexitarians ono faʻatapulaʻa susu ma manaʻomia le 'ai laʻau-faʻavae punaʻoa o kalisiu ia maua lava aofaiga o lenei nutrient. O meaʻai e toto ile tamaoaiga e aofia ai le bok choy, kale, chard ma le sesame fatu.

I le iuga, flexitarians tatau ona faʻaeteete i le lava o le omega-3 fatty acid, e masani ona maua i gaʻo iʻa. Punavai o le laau-faʻavae ituaiga o omega-3, alpha-linolenic acid (ALA), aofia ai walnuts, chia fatu ma flaxseeds ().

Manatua o le 'ai faʻataʻitaʻi e avatua ia te oe le fetuutuunai e faʻaalu ai le tele o aano o aano o manu ma manu. Afai o le taumafataga ua fuafua lelei ma aofia ai le tele o taumafa atoa, o mea le lelei paleni ono le popole.

O le faʻatapulaʻa le taumafaina o aano o manu ma isi meaola a manu e ono iʻu ai i ni mea le lelei, aemaise lava le B12, uʻamea, metala paʻepaʻe ma le kalasi. Flexitarians ono ono i se tulaga lamatia faʻalagolago ia latou meaai filifiliga.

Meaʻai e 'ai i le Flexitary Diet

Flexitarians faʻamamafa fualaʻau fualaʻau ma isi atoa, laʻititi lava gaosia fualaʻau taumafa a o faʻatapulaʻaina meaola e fai.

Meaʻai e 'ai e masani ona aofia ai:

• Porotini: Soybeans, tofu, tempe, legume, lentils.
• Leai-starchy fualaʻau: Greens, bell pepper, Brussels sprouts, green beans, kāloti, cauliflower.
• Fualaʻau fualaʻau: O le tau o le tau malulu, pi, sana, pateta.
• Fualaʻau: Apu, moli, fualaʻau, vine, sieri.
• Fatu atoa: Quinoa, teff, buckwheat, farro.
• Nati, fatu ma isi gaʻo maloloina: Almonds, flaxseeds, chia fatu, walnuts, cashews, pistachios, pinati pinati, avoka, olive, popo.
• Laʻau-faʻavae susu susu auala: Almond, popo, hemp ma susu soy e leʻi faʻasusu.
• Laʻau, mea manogi ma mea faamanogi meaai: Basil, oregano, mint, thyme, kumina, turmeric, ginger.
• Faʻafefeteiga Faʻaitiitia-sodium soy salu, apu cider vineka, salsa, sinapi, meaʻai fefete, ketchup aunoa faʻaopopo suka.
• Meainu: Filemu ma susulu vai, ti, kofe.

A tuʻufaʻatasia oloa a manu, filifili mea nei pe a mafai:

• Fuamoa: Faʻatau-avanoa pe faʻafefeteina laʻau.
• Moa: Faʻatulagaina, maua fua-avanoa poʻo lafumanu-tausia.
• Iʻa: Vao-maua.
• Aano: Fafagaina mutia-poʻo lafumanu-fafagaina.
• Susu: Faʻatulagaina mai vao-fafagaina pe fafagaina manu.

O le Flexitary Diet e aofia ai le tele o ituaiga meaʻai e faavae i laʻau ma le faʻamamafaina o le toto i luga o polotini o manu. A aofia ai mea tau manu, mafaufau e filifili fua-fua fuamoa, vao-maua iʻa ma vao-fafagaina aano ma susu.

Meaʻai e faʻaititia ai le Flexitary Diet

O le Flexitary Diet e le gata ina faʻamalosia le faʻatapulaʻaina o aano o manu ma meaola ae o le faʻatapulaʻaina foi o gaosi meaʻai gaosi, fualaʻau faʻamamaina ma faʻaopopo suka.

Meaʻai faʻaititia e aofia ai:

• Aano gaosi: Bacon, sosisi, bologna.
• Fagu faʻamamaina: Falaoa papaʻe, papaʻe araisa, bagel, croissant.
• Faʻaopopo suka ma suamalie: Soda, Donuts, keke, kuki, lole.
• Meaai vave: Fries, burger, moa moa, susu susu.

O le 'ai faʻataʻitaʻi e le faʻapea e faʻaititia ai le taumafaina o aano o manu. O le faʻatapulaʻaina o aano o manufasi, o karapini faʻamamaina ma suka faʻaopopo o isi itu taua ia ole Flexitary Diet.

Se Faʻataʻitaʻiga Fuafua Meaʻai Fuafua mo le tasi Vaiaso

O le tasi-vaiaso taumafataga peleni saunia oe ma ni aitia e te manaʻomia e amata ai 'ai flexitary.

Aso Gafua

• Taeao: Uila-tipi oteti ma apu, milled flaxseed ma le kinamona.
• Meaʻai i le aoauli: Salati ma greens, shrimp, sana, pi uliuli ma le avoka.
• Taumafataga o le afiafi: Lentil sup ma le falaoa atoa ma se salati itu.

Aso Lua

• Taeao: Faʻapaʻu saito atoa i le avoka ma fuamoa moa.
• Meaʻai i le aoauli: Pesini Burrito ma araisa enaena, pi ma fualaʻau.
• Taumafataga o le afiafi: Zucchini noodles ma tamato sosi ma pi papaʻe.

Aso Lulu

• Taeao: Popo yogurt ma faʻi ma kennuts.
• Meaʻai i le aoauli: Afifi atoa le saito i hummus, fualaʻau ma tamai moa.
• Taumafataga o le afiafi: Salmon vela, pateta keli vela ma pi lanumeamata.

Aso Tofi

• Taeao: Smoothie faia ma unsweetened susu almond, spinach, pinati pinati ma 'aisa fua.
• Meaʻai i le aoauli: Kale Caesar salati ma lentil ma supo tamato.
• Taumafataga o le afiafi: Moa taoina, quinoa ma kalisi kalisi.

Aso Faralie

• Taeao: Yogurt Greek ma blueberry ma maukeni fatu.
• Meaʻai i le aoauli: O le Chard e afifi ma le fualaʻau o fualaʻau ma le pinati fufui sosi.
• Taumafataga o le afiafi: Lentil stew ma se itu salati.

Aso Tonaʻi

• Taeao: Sili atu-faigofie fuamoa ma sauteed veggies ma fualaʻau salati.
• Meaʻai i le aoauli: Sanuisi pata sanuisi ma fasi nutimomoʻa i luga o le falaoa atoa.
• Taumafataga o le afiafi: Burger bean burger ma avoka ma falala falai.

Aso Sa

• Taeao: Tofu fefete ma meaʻai fefiloi ma mea manogi.
• Meaʻai i le aoauli: Quinoa salati ma mamago cranberry, pecans ma feta sisi.
• Taumafataga o le afiafi: Fagu logo logo ma pipi pipi ma le salati itu.

O le 'ai i se taumafataga faʻataʻitaʻi e faʻatatau i le faʻatapulaʻaina le taumafaina o aano o manu ma meaola a o taulaʻi atu i meaʻai lelei e faavae i laʻau. Nisi tagata ono filifili e 'ai sili atu pe itiiti ni meaola meaola nai lo le faʻaalia i luga atu taumafataga fuafuaga.

E tasi le vaiaso o le fuafuaga o meaʻai e maua ai meaʻai e te amata ai i le 'ai faʻataʻitaʻi. Faʻamoemoeina i mea e te manaʻo ai, oe ono filifili e ave ese pe faʻaopopo nisi meaola a manu.

Le Laina Lalo

O le semi-vegetarian Flexitary Diet e taulaʻi i polotito o fualaʻau maloloina ma isi atoa, laʻititi lava gaosia meaʻai-faʻavae meaai ae faʻamalosia aano ma manu oloa i le feololo.

Ole 'ai faʻamalosi tino e ono fesoasoani ile paʻu pauna ma faʻaititia ai le faʻamaʻi o le fatu, kanesa ma le maʻisuka ituaiga 2. Atonu e lelei mo le paneta.

Peitaʻi, o le fuafuaina lelei o au meaʻai paleni lelei e taua e puipuia ai le le atoatoa i meaʻai ma selesele le tele o penefiti soifua maloloina.