Le Peleni Sili mo Meaʻai mo Initia mo le Faʻamama o le Pauna

Anotusi

• Se Soifua Maloloina Autu Initia maloloina
• Aiseā e 'ai ai le taumafataga a Initia?
• O a meaʻai kulupu o loʻo aofia ai?
• Meaʻai maloloina e 'ai
• Mea e 'ai
• Mea e inu
• Meaʻai le Lelei e Aloese mai ai
• Se Soifua Maloloina Faʻataʻitaʻiga Initia Soifua Maloloina mo le tasi Vaiaso
• Aso Gafua
• Aso Lua
• Aso Lulu
• Aso Tofi
• Aso Faralie
• Aso Tonaʻi
• Aso Sa
• Filifili Meaʻai mama
• Auala Atamai e Lusi ai Pauna
• Faateleina Gaoioiga
• Faʻataʻitaʻi le 'ai ma le mafaufau
• Fai Filifiliga Saʻo
• Se Lisi Faʻamamoga Faʻauo Faʻaletino Faʻatauga
• Le Laina Lalo

O le meaʻai Initia e taʻutaʻua ile olaola o mea manogi, fualaʻau fou ma le anoanoaʻi o meaʻai taua.

E ui lava e 'eseʻese meaʻai ma mea e fiafia iai ile lautele o Initia, o le toʻatele o tagata e mulimuli i taumafataga e faʻavae i laau. E tusa ma le 80% o le faitau aofai o tagata Initia o loʻo latou faʻataʻitaʻia le Hindu, o se lotu e faʻamalosia se taumafataga a le vegetarian poʻo le lacto-vegetarian.

O le taumafataga masani a Initia o loʻo faʻamamafaina ai le maualuga o meaʻai e pei o fualaʻau, lentil ma fualaʻau, faʻapea foi ma le laʻititi o taumafa o aano o manufasi.

Ae ui i lea, o le lapoʻa o se faʻateleina mataupu i le faitau aofaʻi o tagata Initia. Faatasi ai ma le tuputupu ae avanoa o gaosi meaai, Initia ua vaaia le osooso o le puta ma lapoʻa-fesoʻotaʻi maʻi masani pei o fatu fatu ma maʻi suka (,).

Lenei tusitusiga faʻamatalaina auala e mulimuli ai i le soifua maloloina Initia meaai e mafai faʻamalosia ai le paʻu pauna. E aofia ai ma fautuaga e uiga i meaʻai e 'ai ma' aloʻese ma se faʻataʻitaʻiga lisi mo le tasi le vaiaso.

Se Soifua Maloloina Autu Initia maloloina

O meaʻai masani a Initia e faʻavae i mea toto e taulaʻi i mea fou, atoa meaʻai - meaʻai lelei e faʻamalosia ai le soifua maloloina lelei.

Aiseā e 'ai ai le taumafataga a Initia?

O meaʻai i totonu o laʻau na fesoʻotaʻi ma le tele o penefiti soifua maloloina, e aofia ai le maualalo o le faʻamaʻi o le fatu, maʻi suka ma isi kanesa e pei o le kanesa o le susu ma le kolone (,,).

I se faʻaopopoga, o le taumafataga a Initia, ae maise lava, ua fesoʻotaʻi ma le faʻaititia o le aʻafia i faʻamaʻi o le Alzheimer. E talitonu le au suʻesuʻe, e mafua ona o le maualalo o le taumafa o aano o manu, ma faamamafa i fualaʻau ma fualaʻau ().

I le maeʻa ai o le soifua maloloina Initia-faʻavae Initia taumafataga ono le gata fesoasoani fesoasoani faʻaititia le ono aʻafia o faʻamaʻi tumau, ae mafai foi ona faʻamalosia le paʻu mamafa.

O a meaʻai kulupu o loʻo aofia ai?

O le taumafataga a Initia e mauoa i meaʻai paleni pei o fatu, lentil, gaʻo maloloina, fualaʻau, susu ma fualaʻau.

O taumafataga a le toatele o tagata Initia e tele lona aafiaga i lotu, aemaise ai o le Hindu. O le lotu Hindu e aʻoaʻo le le faʻamalosi ma mea ola uma e tatau ona faʻataua tutusa.

O le mafuaaga lena e unaʻia ai le lacto-vegetarian taumafa, ma le 'aʻano o aano o manu, moa, iʻa ma fuamoa e faʻavaivaia. Lacto-vegetarians faia, Peitai, ai meaai susu.

O le soifua maloloina lacto-vegetarian taumafa tatau tatau ona taulaʻi i fatu, lentil, susu, fualaʻau, fualaʻau ma maloloina gaʻo pei o le popo suauʻu.

Mea manogi e pei o lega, fenugreek, coriander, ginger ma kumina o loʻo taulamua i ipu masani, faʻaopopo ai le tofo lelei ma aoga tele i meaʻai.

Turmeric, o se tasi o mea manogi sili ona lauiloa o loʻo faʻaaogaina i Initia, e faʻamanatuina ona o le anti-inflammatory, antibacterial ma anticancer meatotino ().

O le kulupu i le lega na faʻaigoaina o le curcumin ua maua e tau ai le mumu i totonu o le tino, faʻaleleia atili ai le faiʻai ma faʻaititia ai faʻamaʻi o le fatu (,,).

O se soifua maloloina Initia taumafataga taulaʻi i lacto-vegetarian taiala ma faamamafa fatu, lentil, fualaʻau, fualaʻau, maloloina gaʻo, susu ma mea manogi.

Meaʻai maloloina e 'ai

E tele meaai suamalie ma vaiinu e filifili mai ai pe a mulimuli i se taumafataga lacto-vegetarian mo le paʻu pauna.

Mea e 'ai

Taumafai e faʻaofi mea nei i totonu o lau peleni o meaʻai i aso uma.

• Fualaʻau: Tomato, spinach, eggplant, mustard greens, okra, aniani, meleni oona, cauliflower, pulou, kapisi ma isi
• Fualaʻau: E aofia ai le mago, papaya, rimoni, guava, moli, tamarind, lychee, apu, meleni, pears, plums, faʻi
• Nati ma fatu: Mete, almonds, pinati, pistachios, maukeni, fatu sesami, fatu meleni ma sili atu
• Legume: Mung beans, black-eyed peas, fatu fatu fatu, lentil, pulupulu ma tamai moa
• Roots ma tubers: O pateta, kāloti, pateta suamalie, turnips, ufi
• Fatu atoa: Araisa enaena, basmati araisa, millet, buckwheat, quinoa, karite, sana, falaoa atoa, amaranth, sorghum
• Susu: Cheese, yogurt, susu, kefir, ghee
• Laʻau ma mea manogi: Garlic, ginger, cardamom, kumina, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil ma sili atu
• Gaʻo maloloina: Pamu popo, susu susu atoatoa, avoka, suauʻu popo, sinapi sinapi, suauʻu olive, pinati suauʻu, sesame suauu, ghee
• Punaoa o polotini: Tofu, legum, susu, nati ma fatu

O taumafataga ma meaai mama e tatau ona taulaʻi atu i meaai fou, atoa e tumu i meaʻai ma mea manogi.

E le gata i lea, o le faʻaopopoina o fualaʻau e le o ni starchy pei o greens, eggplants poʻo tamato i au taumafataga o le a maua ai le faʻamalosia o le fiber e mafai ona fesoasoani ia te oe e te lagona ai ua faʻamalieina mo se taimi umi atu pe a uma ona 'ai.

Mea e inu

O se auala faigofie e tipi ai luga o sili atu kalori ma suka o le aloese mai suka-suamalie meainu ma sua. O nei vaiinu e mafai ona maualuga i kalori ma suka, e mafai ona afaina ai le paʻu o le pauna.

Filifiliga o meainu maloloina e aofia ai:

• Vai
• Vai feilafi
• Lauti e leʻo faʻasuina e aofia ai lauti Darjeeling, Assam ma Nilgiri

O le soifua maloloina a tagata Initia e tatau ona taulaʻi atu i mea fou e pei o fualaʻau aina, fualaʻau, tubers, legume, fatu atoa, gaʻo maloloina ma meainu e leʻi faʻasuaina.

Meaʻai le Lelei e Aloese mai ai

Filifili meaʻai ma meainu e sili ona gaosi, utaina i suka poʻo le maualuga i kalori mafai sabotage lou mamafa leiloa taumafaiga.

E le gata o mea e pei o lole, falai meaʻai ma le soda e le lelei mo le paʻu pauna - e le lelei mo le soifua maloloina atoa.

O le 'ai tele o meaʻai gaosi ma oloa e tumu i mea suamalie e mafai ai ona faʻatuputeleina le aʻafia o faʻamaʻi tumau.

Mo se faʻataʻitaʻiga, o le inuina o suka-suamalie vaiinu e pei o le soda, fualaʻau ma sua i aso uma na fesoʻotaʻi ma le tele o aʻafiaga o le maʻisuka, gaʻo ma maʻi fatu ().

Faʻaopopo, o le faʻaaogaina o mea le maloloina e mafai ona faʻafaigata ai ia te oe ona leiloa gaʻo ma tausisi i se soifua maloloina mamafa.

Mo le soifua maloloina e sili ona lelei, faʻaititia meaʻai nei pe aloese uma mai:

• Mea inu suamalie: Soda, fualaʻau suamalie, lauti suamalie, suamalie suamalie, meainu taʻaloga
• Meaʻai suka maualuga: Candy, aisa kulimi, kuki, araisa araisa, keke keke, keke, yogurt suamalie, sili-suka suka, sikaleti suka
• Suamalie: Jaggery, suka, meli, susu faʻapipiʻi
• Saosi suamalie: Salati laei ma faʻaopopo suka, ketchup, sosiisi papakiu, gaosi suamalie
• Meaʻai maualuga gaʻo: Meaʻai vave pei o McDonald's, falai falai, chips, falai meaʻai, bhujia
• Saito faʻamamaina: O oloa e aofia ai le papae falaoa, papaʻe pasta, masi
• Gaʻo trans: Margarine, vanaspati, meaʻai vave, meaʻai faʻaalu lelei
• Suauʻu faʻamamaina: Canola oil, soybean oil, corn oil, grapeseed oil

E ui lava e matua lelei le fiafia i se meaʻai masani, o le faʻatapulaʻaina o meaʻai ma meainu o loʻo lisi atu i luga e sili ona lelei mo le soifua maloloina lautele.

O le aloese mai meainu suamalie, meaʻai vave, mea falai ma oloa maualuga ile faʻaopopo suka e mafai ona fesoasoani ia te oe e paʻu le pauna ma faʻamalolo lou soifua maloloina.

Se Soifua Maloloina Faʻataʻitaʻiga Initia Soifua Maloloina mo le tasi Vaiaso

Lalo o se soifua maloloina tasi-vaiaso Initia faʻataʻitaʻiga lisi e taulai atu i fou, maloloina mea taumafa.

Oe mafai ona fetuʻunaʻi ia tusa ai ma ou kalori manaʻoga, meaʻai faʻatapulaʻaina ma meaai fiafia i ai.

Aso Gafua

• Taeao: Sambar ma enaena araisa idli
• Meaʻai i le aoauli: Roti atoa-saga ma karepe palu-faiʻai
• Taumafataga o le afiafi: Tofu curry ma palu fualaʻau ma se salati fou e alu i le spinach

Aso Lua

• Taeao: Chana dal pancakes ma fualaʻau palu ma se ipu susu
• Meaʻai i le aoauli: Chickpea curry ma enaena enaena
• Taumafataga o le afiafi: Khichdi ma salati salalau

Aso Lulu

• Taeao: O le sinamoni Apple porridge faia i le susu ma faʻatumuina i fasi fasi almonds
• Meaʻai i le aoauli: Roti atoa-fatu ma tofu ma fualaʻau fualaʻau
• Taumafataga o le afiafi: Palak paneer ma brown araisa ma fualaʻau

Aso Tofi

• Taeao: Yogurt ma fasi fasi fualaʻau ma fugalaʻau
• Meaʻai i le aoauli: Roti atoa-saito ma subji fualaʻau
• Taumafataga o le afiafi: Chana masala ma basmati araisa ma salati lanumeamata

Aso Faralie

• Taeao: Fualaʻau fualaʻau ma se ipu susu
• Meaʻai i le aoauli: Sambar fualaʻau ma araisa enaena
• Taumafataga o le afiafi: Tofu curry ma pateta ma fualaʻau fualaʻau

Aso Tonaʻi

• Taeao: Multigrain parathas ma le avoka ma fasi papaya
• Meaʻai i le aoauli: Tele salati ma rajma curry ma quinoa
• Taumafataga o le afiafi: Lakesila panikeke ma tofu tikka masala

Aso Sa

• Taeao: Polo faʻapipiʻi ma le mago 'oti
• Meaʻai i le aoauli: Fualaʻau fualaʻau ma le roti atoa
• Taumafataga o le afiafi: Tofu tao-tao tao ma karepe fualaʻau

Inu vai, seltzer poʻo unsweetened lauti ma ma i le va o taumafataga o le a faʻatumauina oe hydrated aunoa ma le faʻaopopoina atili kalori.

Ia mautinoa e faʻaumatia tele fualaʻau e le o ni starchy i meaʻai uma, faʻapea foi ma punavai o gaʻo maloloina ma polotini.

Ole mea lea e te maua ai le lagona tumu i le aso atoa ma faʻaititia ai avanoa o le 'ai tele.

O le maloloina lacto-vegetarian taumafataga peleni tatau ona mauoa i fualaʻau, fualaʻau, vegetarian porotini mafuaʻaga ma maloloina gaʻo.

Filifili Meaʻai mama

O le suia o le maualuga-kalori, meaʻai mama ma filifiliga maloloina e mafai ona faʻamalosia ai le paʻu o le tino ma fesoasoani ia te oe i le ala e faʻatatau i au pauna mamafa.

Pei o meaʻai, meaʻai lelei e tatau ona faʻataʻamilo i mea fou, atoa.

Nei o nisi mamafa mamafa faauo faauo manatu māmā:

• Laʻititi lima o nati
• Fua fualaʻau aina ma le yogurt e leʻi faʻasuaina
• Fualaʻau fualaʻau
• Fala salati
• O fatu maukeni vela
• Fualaʻau fualaʻau aina ma nati poʻo niu pata
• Foafoa moa (channa)
• Hummus ma fualaʻau
• Salati pi
• Pepe popo
• Le faapalota kefir
• Paluga auala fai fale
• Fennel fatu
• Fualaʻau fou ma sisi
• Supo-faʻavae fualaʻau supo

Afai o loʻo e manaʻomia se meaʻai mama e fai ma lauti o le afiafi, fesuiaʻi lau masani meaai masani mo le fou, fasi fualaʻau ono fai le togafiti.

Mo se isi mea suamalie maloloina, pito i luga ole yogurt ma fualaʻau vela ma kulimi kulimi mo se faʻamalieina faʻatasi.

A filifilia se meaʻai māmā, filifili se filifiliga lelei e laʻititi i le suka ma maualuga i meaʻai. Fualaʻau, fualaʻau, sisi, nati, fatu ma yogurt e leʻi faʻamaluluina uma e faia ai ni filifiliga lelei tele.

Auala Atamai e Lusi ai Pauna

E ese mai i le taulaʻi i mea fou, meaʻai atoa, e i ai isi suiga olaga e mafai ona fesoasoani ia te oe e faʻaitiitia ai lou mamafa.

E le gata i lea, o le faʻaaogaina o masaniga soifua maloloina nei e mafai ona fesoasoani ia te oe e faʻatumau ai lou soifua maloloina mamafa i lou olaga atoa.

Faateleina Gaoioiga

Ina ia fausia se kaleni tupe faʻatapulaʻa o le a fesoasoani ia te oe e faʻaalu ai le mamafa, e taua tele le faʻateleina o le aofaʻi o gaioiga i lou aso.

Saili se gaioiga e te fiafia i ai, a le o se taʻaloga poʻo le galue i le fale faʻamalositino.

Tusa lava pe e te le faʻamalositino faʻamalositino, taumafai e faʻatele le numera o laʻasaga e te faia i aso uma. O se auala faigofie e susunuina atili kalori ma maua malosi.

Ina ia leiloa le mamafa, faʻamoemoe mo se sini o 10,000 sitepu i le aso ma galue i lena sini i le aluga o taimi.

Faʻataʻitaʻi le 'ai ma le mafaufau

Tele o tagata e 'ai i le taufetuli pe' ai meaai ao latou le mautonu.

Nai lo lena, fai se manatu e taulaʻi i au taumafataga ma uai atu i lagona o le fia 'ai ma le atoatoa.O se sili lelei auala e maua ai sili atu ogatasi ma lou tino.

O le 'ai lemu e mafai ai foʻi ona faʻamalosia le paʻu o le pauna e ala i le faʻateleina o lagona o le tumu ma le faʻaititia o le fia' ai ().

O leisi masaniga aoga e faʻatonutonu ai au meaʻai o le aloese mai le 'ai i luma o le televise pe a o e faaseʻe i le upega tafailagi.

Fai Filifiliga Saʻo

O le 'ai maloloina e mafai ona avea ma luitau, o lea ia seti sini muamua i le taimi ma pipii ia latou.

Lenei mafai ona fesoasoani ia te oe e faʻatumauina lau fuafuaga, tusa lava pe o loʻo e faʻaosoosoina e faia se le maloloina maloloina filifiliga, pei o pe a o e faifaimea faʻatasi ma uo poʻo lou aiga.

Faʻamanatu ia te oe le mafuaʻaga e te manaʻo ai ia sili atu le soifua maloloina i le mea muamua mafai ona maua ai e oe lagona faʻamalosia ma taʻitaʻia oe e faia atamai au meaai ma ituaiga olaga filifiliga.

O lou mataalia, faʻataʻitaʻi i meaʻai mafaufau ma faʻamanatu ia te oe lou soifua maloloina ma faʻamanuiaga sini o ni mea faigaluega sili ona lelei e mafai ona fesoasoani ia te oe e tumau ai i luga o le ala.

Se Lisi Faʻamamoga Faʻauo Faʻaletino Faʻatauga

O le i ai o mea e fai i le lima e sauniuni ai meaʻai paleni ma meaʻai mama i le fale e taua tele mo le paʻu o le pauna.

Ia faʻaputu la lau pusaaisa ma le pantry i meaʻai maloloina. O le a faʻaosofia ai oe e faʻataʻitaʻi au kuka ou tomai ma taumafai ni fua fou.

Ua faʻaalia i suʻesuʻega, o tagata e kuka tele taumafataga i le fale, e sili atu le lelei o le taumafataga, o le mamafa o le tino ma le laʻititi o le tino nai lo i latou e le masani ona 'aʻai i fale.

Nei o ni soifua maloloina mea e faʻaopopo i lau faʻatauga lisi:

• Fualaʻau: Greens, cauliflower, herbs, kāloti, pepa, kaliki, isalaelu
• Fualaʻau: Apu, strawberries, mango, pepaya, faʻi, vine
• Gaosia aisa: Fuafua fualaʻau ma fualaʻau mata
• Fatu: Oati, millet, quinoa, falaoa atoa, araisa enaena
• Legume: Lentil, pulupulu, pi
• Nati: Almonds, pistachios, cashews
• Fatu: Sunflower fatu, maukeni fatu, fatu tele
• Susu: Susu, yogurt e leʻi faʻasuaina, kesi e leʻi faʻasusu, sisi, sisi
• Faʻafefeteiga Sami masima, pepa, turmeric, ginger, paprika, kinamona
• Fualaʻau fualaʻau: O pateta, pateta suamalie, parsnip, maukeni, sana
• Porotini: Tofu, oloa gaosi susu, legume, hummus
• Gaʻo maloloina: Suauʻu Olive, popo e leʻi faʻasuaina, suauʻu popo, ghee, sesame suauʻu, avoka, pata pinati
• Meainu: Lauti lanumeamata, kofe, vai feilafi, Darjeeling ti

Taulaʻi i le faʻatumuina o lau kata i meaai fou. Nei e masani ona teuina faataamilo i le liʻo o le faleoloa.

O fata i le ogatotonu o le faleoloa e masani ona teu ai meaai ma gaosi, lea e tatau ona e teuina i se mea laʻititi i lau taumafataga.

Faʻatau fatu, fatu ma fatu i le tele e sefe ai tupe ma faʻasoa i luga o mea faʻatumu mea e te masani ona faʻaogaina.

I se faʻaopopoga, tumau i le galuega ma faʻamama le faʻaosooso meaai e ala i le faia o se faʻatauga lisi ma faʻatau na o aitema na e tusia i lalo muamua o le taimi.

Kuka tele meaai i le fale o le a faʻatagaina ai oe e sefe tupe ma faʻataʻitaʻi i le umukuka. E ono fesoasoani foʻi ia te oe e faʻaalu lou pauna. I le amataina, fausia se faleoloa faʻatauga lisi faʻatumuina i fou, mea lelei mea taumafa.

Le Laina Lalo

Mulimuli i le lacto-vegetarian Initia meaʻai o se sili auala e faʻaalu ai pauna.

E fesoasoani ia oe e tipi meaʻai suamalie ma vaiinu, 'ai tele fualaʻau ma faʻatele ai lau polotini. Faʻaopopo faʻamalositino masani i lau regimen e faʻamalosia ai lou soifua maloloina ma le mamafa pa'ū sili atu.

O le tuʻufaʻatasia o se tasi pe lua o meaʻai poʻo suiga o le olaga o loʻo lisi atu i luga i lau masani masani e mafai ona fesoasoani ia te oe e maua ai le soifua maloloina ma sili atu le fiafia.