Lacto-Ovo-Vegetarian Diet: Penefiti, Itu i Lalo, ma Fuafua Meaʻai

Anotusi

• Penefiti
• E ono fesoasoani e puipui le maʻisuka ituaiga 2
• Mafai ona lagolagoina le maloloina maloloina pa'ū
• Faʻaleleia le soifua maloloina o le fatu
• E ono faʻaititia ai le kanesa
• E ono tuu i lalo le tulaga lamatia o le maa
• Luga ma iloiloga
• Le ono manaʻomia mo faʻaopopoga
• Taua o le lelei o meaʻai
• Meaʻai e 'alofia
• Meaʻai e 'aʻai
• Faʻataʻitaʻiga lacto-ovo-vegetarian taumafataga fuafuaga
• Aso Gafua
• Aso Lua
• Aso Lulu
• Aso Tofi
• Aso Faralie
• Manatu faigofie faigofie
• Le pito i lalo

Ole taumafataga ole lacto-ovo-vegetarian ose taumafataga e faavae ile toto e le aofia ai aano o iʻa, iʻa ma moa, ae aofia ai susu ma fuamoa.

I le igoa, "lacto" e faʻasino i oloa susu, ae o le "ovo" e faʻasino i fuamoa.

Tele o tagata faʻaaogaina le lacto-ovo-vegetarian taumafa e faʻaititia ai a latou meaʻai meaola mo mea lelei, siʻosiʻomaga, poʻo mafuaʻaga tau soifua maloloina.

O lenei tusitusiga o loʻo faʻamaninoina ai faʻamanuiaga ma tulaga faʻafitauli o le lacto-ovo-vegetarian diet ma maua ai lisi o meaʻai e 'ai ma' aloese ai, faʻapea foʻi ma se faʻataʻitaʻiga o taumafataga.

Penefiti

Ua faʻaalia i suʻesuʻega se taumafataga lelei ma paleni lacto-ovo-vegetarian e mafai ona aoga ai lou soifua maloloina i ni auala se tele.

E ono fesoasoani e puipui le maʻisuka ituaiga 2

Lacto-ovo vegetarians ei ai le maualalo lamatiaga o le atiaʻe ituaiga 2 maʻisuka. Fai mai, a o le 'aʻai o aano o manu e fesoʻotaʻi ma le maualuga aʻafiaga o le maʻisuka ituaiga 2, o le puipuiga aafiaga o meaʻai vegetarian ono ono fesoʻotaʻi ma le leai o aano o manu (,,,).

Ole taumafataga o fualaʻau faiʻai e tuʻu ai lou ono maua ile maʻisuka ituaiga 2 ile faʻateleina o au meaʻai maloloina, e pei ole fualaʻau, fualaʻau, fualaʻau, legume, ma nati, ma faʻaititia ai lou taumafaina o gaʻo gaʻo ma gaʻo (,,,).

E le gata i lea, ua faʻailoa mai latou te faʻateleina le puleaina o le suka i le toto ma faʻalauteleina le lagona lelei i le inisalini, o le homone e faʻatonutonu ai le maualuga o lou suka i le toto,

I se faʻaopopoga, o meaʻai e faʻavae i laʻau e maualuga i le fiber, e faʻatelegese ai le faʻafefeteina ma faʻamalosia ai le puleaina o le suka i le toto. Ua faʻaalia foi le taumafataga o fualaʻau fai suamalie e faʻaititia ai le hemoglobin A1c, o se faʻailoga o le puleaina ole suka ile taimi nei ile toto (,).

Mafai ona lagolagoina le maloloina maloloina pa'ū

Lacto-ovo-vegetarian meaʻai e mafai ona fesoasoani ia te oe e tausisi i se maloloina maloloina pe lagolagoina le mamafa pa'ū.

O taumafataga o fualaʻau fai sua e masani ona maualuga i le fiber ma maualalo le kalori, lea e ono lagolagoina ai lagona o le tumu ma puipuia ai le soona 'ai.

O le mea moni, o suʻesuʻega faʻaalia ai, o meaʻai vegetarian e fesoasoani e puipuia ma suia ai le puta tele ma faʻamaʻi e fesoʻotaʻi ma gaʻo (,).

O se suʻesuʻega i le lata i le 38,000 tagata na mauaina ai o tagata fai meaʻai na maua ai le maualalo o le tino vaega (BMI) nai lo omnivores. O le maualuga o le BMI na fesoʻotaʻi ma maualuga porotini ma maualalo alava faʻaaogaina, faʻailoa mai ai o meaʻai i luga o laʻau maualuga i alava ono aoga paʻu leiloa ().

Faʻaleleia le soifua maloloina o le fatu

O le 'ai o aano o manu, o ituaiga gaʻo, ma meaʻai ua faʻamamaina ua leva ona fesoʻotaʻi ma le atherosclerosis, o le faʻaputuputu lea o maa i ou alatoto e mafai ona maua ai i fatu fatu (,).

O se taumafataga vegetarian ua faʻaalia e tuʻu ai i lalo lou tulaga lamatia o le - ma e oʻo lava i tua - faʻafitauli o le alatoto toto. E moni lenei mea pe a faʻatapulaʻa meaʻai a manu, e pei o le tulaga pe a e mulimuli i le lacto-ovo-vegetarian diet ().

O meaʻai i totonu o laʻau na faʻaalia e faʻaleleia ai le tafe o le toto i lou fatu, faʻaleleia le soifua maloloina o le toto, ma faʻaititia ai le toto - o nei mea uma e ono faʻaititia ai faʻamaʻi o le fatu (,,,).

E ono faʻaititia ai le kanesa

Vegetarian taumafataga na fesoʻotaʻi ma le faʻaititia o le faʻaititia o kanesa eseese. O se toe iloiloga o 96 suʻesuʻega na maua ai o tagata fai meaʻai na maua le 8% maualalo le lamatiaga o le oti mai le kanesa faʻatusatusa i omnivores (,).

Ua faʻaalia mai i suʻesuʻega e mafai ona faʻaititia lou tulaga kanesa i le 'ai o meaʻai i meaʻai pei o fualaʻau ma fualaʻau. Faʻaopopo, nisi suʻesuʻega fautua mai o taumafataga maualuga i mumu- ma gaosi aano o manu e mafai ona faateleina ai lou lamatiaga o nisi kanesa (,,).

E ono tuu i lalo le tulaga lamatia o le maa

Lacto-ovo vegetarians e i ai le maualalo lamatiaga o faʻamaʻi o le maʻamaʻa, o se tulaga e malo ai, maʻa pei o maa o vaega o le kolisi poʻo le bilirubin i totonu o lau afu o poloka, poloka lau alatoto, ma mafua ai tiga.

O se suʻesuʻega e 6 tausaga i le 4,839 tagata na mauaina ai e le o ni vegetarians se 3.8 taimi sili atu le maualuga o le aʻafia i faʻamaʻi o le gallstone nai lo vegetarians. Atonu e mafua ona o le maualalo o le cholesterol faʻaaogaina o i latou i vegetarian taumafataga ().

A maeʻa se taumafataga lacto-ovo-vegetarian meaʻai e ono lagolagoina le maloloina o le pauna pauna, aoga lou fatu maloloina, ma tuʻu i lalo lou aʻafiaga o ni kanesa, ituaiga 2 maʻisuka, ma gallstones.

Luga ma iloiloga

E ui o le taumafataga a le vegetarian e maua ai le tele o penefiti ile soifua maloloina, e tatau ona fuafuaina lelei e puipuia ai le soifua maloloina.

Lalo o ni mea taua e mafaufau i ai pe a faia se lacto-ovo-vegetarian taumafataga.

Le ono manaʻomia mo faʻaopopoga

O taumafataga vegetarian e mafai ona lava lelei ai meaʻai, ae o le faʻaopoopo totoʻa e tatau ona totogi atu i au inu o le uʻamea, polotini, metala paʻepaʻe, ma omega-3 gaʻo gaʻo. E mafai ona fautuaina se mea e faʻaopopo ai meaʻai pe a fai o le meaʻai e leʻo maua (,).

E aoga le polotini mo le soifua maloloina lelei. O fualaʻau 'aina e aofia ai fuamoa, susu, pi, pi, lentil, tofu, fatu, fatu, ma fatu. Meaʻai mauoa i le amino acid lysine - o se poloka fau fale o polotini e tele lava ina le lava i meaʻai e faavae i laʻau - aofia ai legume, nati, fatu, ma fuamoa ().

O le uamea e aveina le okesene i lou tino. Vegetarians ono manaʻomia 1.8 taimi sili atu uʻamea nai lo omnivores. O mea e maua mai i fualaʻau 'aina e aofia ai tofu, pi, lentil,' olo lelei, almonds, ma greens. Vitamini-C-mauʻoa meaʻai, e pei o citrus ma pepa, mafai faʻamalosia mitiia (,).

O le Zinc e lagolagoina le tuputupu aʻe, faʻamaloloina o manuʻa, ma le soifua maloloina lelei. O ni meaʻai e maua i le sukalaʻau, e tele ai le zinc e aofia ai pi, pi, lentil, tofu, pata pinati, kesi, saito, ma seleala faʻamalosia.

Omega-3 fatty acid aofia ai le EPA, DHA, ma le ALA (o se faʻamuamua i le EPA ma le DHA). Latou te lagolagoina le maloloina o le fatu, mata, paʻu, neura, ma le faiʻai. O le aveina o se algal oil supplement ma 'ai meaʻai pei o keneni ma lino e mafai ona fesoasoani ia te oe e faʻafetaui ou manaʻoga omega-3 ().

Taua o le lelei o meaʻai

Faatasi ai ma le tuputupu ae lauiloa o laʻau-faavae taumafataga, e tele vegetarian-faauo meaai mai lea e mafai ona e filifilia.

Peitaʻi, o le tele o meaʻai na faʻatau atu mo lacto-ovo vegetarians ua maeʻa faʻapipiʻi ma faʻagaioia lelei, o lona uiga e mafai ona maualuga i le faʻaopopo suka, masima, gaʻo ma suauʻu le maloloina, ma kaloli.

Ia mautinoa e te tilotilo i le lisi o mea e fai ma meaʻai lelei e filifili ai pe talafeagai ia meaʻai mo oe.

Lacto-ovo-vegetarian meaʻai e tatau ona fuafuaina lelei e faʻafetaui ai au meaʻai manaʻomia, aemaise lava mo porotini, metala paʻepaʻe, uʻamea, ma omega-3 gaʻo. Ia mautinoa e toe iloilo le mea e fai ai ma meaʻai lelei e iloa ai pe o meaʻai fualaʻau fai teu e fetaui ma ou faʻamoemoe faʻalesoifua maloloina.

Meaʻai e 'alofia

O i latou e mulimuli i taumafataga lacto-ovo-vegetarian aloese mai meaai e maua mai manu, sei vagana ai fuamoa ma susu oloa.

E tatau ona e tilotilo i le faʻailoga o soʻo se afifi o meaʻai e fuafua ai pe o iai ni mea faʻavae i meaola, e aofia ai:

• Aano: povi, povi, tamaʻi mamoe, puaa, ma aano o manufasi pei o sosisi, puaʻa, ma maile vevela
• Iʻa: iʻa, atigi figota pei o paa ma ulutala, isi figota sami pei o ula
• Moa: moa, pato, kusi, salu, pipi

O taumafataga lacto-ovo-vegetarian e le aofia ai aano o manu, iʻa ma moa.

Meaʻai e 'aʻai

Faʻavae lau taumafataga i meaʻai uma e leʻo faʻataʻitaʻia, pei o fuamoa ma susu, e aofia ai:

• Fualaʻau: apu, faʻi, moli, strawberries, peach, melons
• Fualaʻau: broccoli, kale, bell pepper, spinach, mushroom, eggplant
• Fatu atoa: quinoa, karite, amaranth, oats, buckwheat
• Fuamoa: fuamoa atoa, e aofia ai papaʻe ma yolks
• Meaʻai susu: susu, yogurt, sisi, pata
• Pi ma legume: pi, pi, pinati, lentil
• Nati, fatu, ma nati fasi: kesi, almonds, walnuts, maukeni, fatu lino, pata pinati
• Gaʻo maloloina: avoka, suauʻu olive, olive, nati, fatu
• Porotini fualaʻau: tofu, seitan, tempe, ma vegetarian polotini pauta

Taumafa atoa, laʻititi le gaosinaina o meaʻai fualaʻau, e aofia ai fualaʻau, fualaʻau, nati, fatu, ma fatu atoa, i le tele e mafai ai. Faʻapea foi, aofia ai fuamoa ma susu oloa, pei o susu, sisi, ma pata, pei ona e manaʻo ai.

Faʻataʻitaʻiga lacto-ovo-vegetarian taumafataga fuafuaga

Lenei o se 5-aso taumafataga fuafuaga e amata ai oe i le lacto-ovo-vegetarian taumafataga. Fetuʻunaʻi ia ofi i ou tofo ma mea e te manaʻo ai.

Aso Gafua

• Taeao: fuamoa fualaʻau ma fualaʻau ma faʻamago vela
• Meaʻai i le aoauli: O le salati lanumeamata fefiloi ma le tofu e faʻasusu i le suauʻu olive ma le vineka, e tuʻuina atu i le luʻu o nati ma vine
• Taumafataga o le afiafi: veggie cheeseburger ma lettuce, tamato, ma aniani i luga o le bun, tautua ma le itu o le veli asparagus

Aso Lua

• Taeao: fualaʻau ma yogurt lamolemole faʻatasi ma le fualaʻau vela
• Meaʻai i le aoauli: pasta salati ma pi, sisi, ma fualaʻau, tuʻuina atu ma le itu o vine
• Taumafataga o le afiafi: seitan ma fualaʻau fualaʻau faʻamago ma se itu o fua

Aso Lulu

• Taeao: oatmeal ma apu ma sisi sisi
• Meaʻai i le aoauli: tempe ma fualaʻau fualaʻau, tautua ma kāloti ma hummus
• Taumafataga o le afiafi: sisi sisi ma tamato supo, tautua ma fualaʻau vela

Aso Tofi

• Taeao: spinach quiche ma fualaʻau
• Meaʻai i le aoauli: veggie ma sisi pizza i luga o le totila
• Taumafataga o le afiafi: areto lentil ma pateta vela

Aso Faralie

• Taeao: avocado ma hummus toast ma le faʻi
• Meaʻai i le aoauli: sanuisi moa o le sanuisi ma le supo fualaʻau
• Taumafataga o le afiafi: nachos ma "galuega," e aofia ai pi, sisi, soy ground, kulimi oona, salsa, avoka, ma uli uli o olive, na ave ma le itu o fualaʻau

Manatu faigofie faigofie

Nei o ni faigofie, lacto-ovo-vegetarian meaai mama manatu pe a fai e te fia 'ai i le va o taumafataga:

• fuamoa fuā
• ala fefiloi faia ma nati, fatu, ma fualaʻau mamago
• fasi faʻi ma le pata almond
• fualaʻau mata mata ma hummus
• yogurt ma fua ma fatu
• moa tunu tunu
• atoʻatoa fualaʻau ma le guacamole
• popukoni ma sisi Parmesan
• seleri ma pata pinati ma vine

E mafai ona e faia le tele o meaʻai maloloina ma suamalie e faʻaaoga ai meaʻai. O le faʻataʻitaʻiga o loʻo taʻua i luga e faʻaali atu ai ia te oe po o le a le foliga mai o aso e lima i le taumafataga o le vegetarian lacto-ovo, faʻatasi ai ma nai manatu māmā e fiafia ai i le va o taumafataga.

Le pito i lalo

O le lacto-ovo-vegetarian taumafataga e talafeagai pe a fai e te fiafia i le faʻaititia o lau faʻaaogaina o meaola meaola ae le o le matua aveʻesea i latou mai lau taumafataga.

O lenei taumafataga na fesoʻotaʻi ma le tele o penefiti soifua maloloina, aofia ai le faʻaititia o lamatiaga o le puta tele, faʻamaʻi fatu, ituaiga 2 suka, ma nisi kanesa.

O le 'ai o le lacto-ovo-vegetarian diet e mafai ona fesoasoani ia te oe e' ai atili ai, leai ni meaʻai na totoina, lea e tele faʻamanuiaga tau soifua maloloina e fesoʻotaʻi ma lenei auala o taumafataga.

Ia mautinoa e te uaʻi atu i au meaʻai o loʻo taumafa ma faitau le faʻailoga ile meaʻai e teu ai fualaʻau e mautinoa ai o gaioi lau taumafataga ma au sini faʻatino mo le soifua maloloina.