Le Mea Taumafa Vegetarian: O Se Mea Amata ma le Fuafua Meaʻai

Anotusi

• O le a le meaʻai fualaʻau?
• Penefiti soifua maloloina
• E ono Faʻamalosia le Faʻamama o le Paʻu
• E ono faʻaititia le kanesa ole kanesa
• E ono faʻamautuina le suka i le toto
• Faʻamalosia le Soifua Maloloina Loto
• Faigofie lalo
• Meaʻai e 'Ai
• Meaʻai e Aloese mai ai
• Fuafua Laulau Meaʻai
• Aso Gafua
• Aso Lua
• Aso Lulu
• Aso Tofi
• Aso Faralie
• Aso Tonaʻi
• Aso Sa
• Le Laina Lalo

O le taumafataga vegetarian na maua lautele lauiloa i tausaga talu ai nei.

O nisi suʻesuʻega fuafuaina o vegetarians faʻamaumauga e oʻo i le 18% o le lalolagi atoa (1).

E ese mai i le lelei ma le siosiomaga penefiti o le tipiina o aano o manu mai lau taumafataga, o se lelei fuafuaina fualaʻau taumafataga ono mafai foi ona faʻaititia ai lou ono maua i faʻamaʻi tumau, lagolagoina le paʻu leiloa ma faʻaleleia le lelei o lau taumafataga.

Lenei tusitusiga avatua ai le amataga o le taʻiala i le vegetarian taumafataga, aofia ai se faʻataʻitaʻiga taumafataga fuafuaga mo le tasi le vaiaso.

O le a le meaʻai fualaʻau?

O taumafataga vegetarian aofia ai le aloese mai le 'ai o aano o manu, iʻa ma moa.

E masani ona talia e tagata meaʻai a le vegetarian mo mafuaʻaga faalelotu pe a le tagata lava ia, faʻapea foi ma mataupu tau amio, e pei o aia tatau a manu.

O isi e filifili e avea ma meaʻai mo mea tau siʻosiʻomaga, ona o le gaosiaina o lafumanu e faʻateleina ai kasa kasa oona, fesoasoani i suiga o le tau ma manaʻomia tele tele o vai, malosiaga ma faʻanatura punaoa (2,).

E i ai le tele o ituaiga o vegetarianism, taʻitasi ma eseesega i latou faʻatapulaʻaina.

O ituaiga taatele e aofia ai:

• Lacto-ovo-vegetarian taumafataga: Faʻaumatia aano o manu, iʻa ma moa ae faʻatagaina fuamoa ma susu oloa.
• Lacto-vegetarian taumafataga: Faʻaumatia aano o manufasi, iʻa, moa ma fuamoa ae faʻatagaina oloa susu.
• Ovo-vegetarian taumafataga: Faʻaumatia aano o manufasi, iʻa, moa ma oloa gaosi susu ae faʻatagaina fuamoa.
• Meaʻai Pescetarian: Faʻaumatia aano o manu ma moa ae faʻatagaina iʻa ma isi taimi fuamoa ma susu oloa.
• Meaʻai Vegan: Faʻaumatia aano o manu, iʻa, moa, fuamoa ma oloa gaosi susu, faʻapea foi ma isi oloa e maua mai i manu, pei o le meli.
• Meaʻai fetuʻunaʻi: O le tele o meaʻai vegetarian e tuʻufaʻatasia ai aano o manufasi, iʻa poʻo moa.

Tele o tagata e mulimuli i le vegetarian taumafa le 'ai i aano o manu, iʻa po o moa. O isi fesuiaʻiga e aofia ai le tuʻufaʻatasia poʻo le tuʻufaʻatasia o fuamoa, susu ma isi meaola manu.

Penefiti soifua maloloina

O taumafataga o fualaʻau faiʻai e fesoʻotaʻi ma le tele o penefiti soifua maloloina.

O le mea moni, o suʻesuʻega faʻaalia ai o vegetarians foliga mai e sili atu le lelei o latou taumafataga nai lo aano o manufasi 'ai ma sili atu le taumafaina o mea taua taua pei o le fiber, vitamini C, vitamini E ma le magnesium (,).

A taumafataga vegetarian ono maua ai le tele o isi soifua maloloina faʻamalosia foi.

E ono Faʻamalosia le Faʻamama o le Paʻu

O le fesuiaʻi i se taumafataga a le vegetarian e mafai ona avea ma se metotia aoga pe afai o loʻo e taumafai e faʻaalu le pauna.

O le mea moni, o se tasi iloiloga o 12 suʻesuʻega faʻailoa mai o vegetarians, i le averesi, na mauaina 4.5 sili atu pauna (2 kg) o le paʻu pauna nai lo 18 vaiaso nai lo non-vegetarians ().

E faʻapena foi, o se suʻesuʻega e ono masina ile 74 tagata e maua ile maʻisuka ituaiga 2 na faʻailoa mai ai o taumafataga o vegetarian e toeititi faalua ona aoga ile faʻaititia ole mamafa ole tino nai lo le maualalo ole kalori ().

Faʻaopopo, o se suʻesuʻega i le lata i le 61,000 tagata matutua na faʻaalia ai o tagata fai meaʻai e masani ona i ai le maualalo o le tino vaega faʻatulagaina (BMI) nai lo omnivores - BMI o se fuaina o le tino gaʻo faʻavae i le maualuga ma le mamafa ().

E ono faʻaititia le kanesa ole kanesa

O nisi suʻesuʻega faʻapea mai o se taumafataga vegetarian meaʻai ono fesoʻotaʻi ma le maualalo lamatiaga o le kanesa - e aofia ai i latou o le fatafata, kolone, taumata ma manava (,,).

Ae ui i lea, o loʻo iai nei suʻesuʻega e faʻatapulaʻaina i ni suʻesuʻega vaʻai, lea e le mafai ona faʻamaonia ai se mafuaʻaga-ma-aafiaga sootaga. Manatua o nisi suʻesuʻega ua iu ina le ogatusa sailiiliga (,).

O le mea lea, sili atu suʻesuʻega e manaʻomia e malamalama ai pe faʻafefea vegetarianism ono afaina kanesa lamatiaga.

E ono faʻamautuina le suka i le toto

E tele suʻesuʻega e taʻu mai ai o taumafataga vegetarian e mafai ona fesoasoani e tausisi i le toto suka i le toto.

Mo se faʻataʻitaʻiga, tasi iloiloga o ono suʻesuʻega fesoʻotaʻi vegetarianism i le faʻaleleia o le toto suka faʻatonutonu i tagata e maua i le maʻisuka ituaiga 2 ().

Ole taumafataga i fualaʻau e mafai ona puipuia ai le maʻisuka ile faʻamautuina ole suka ile toto ile taimi uumi.

E tusa ai ma se tasi suʻesuʻega i le 2,918 tagata, o le fesuiaʻiga mai le le vegetarian i le vegetarian diet na fesoʻotaʻi ma le 53% faʻaititia o aʻafiaga o le maʻisuka i le averesi o le lima tausaga ().

Faʻamalosia le Soifua Maloloina Loto

Ole taumafataga i mea tau fualaʻau e faʻaititia ai le tele o faʻamaʻi ole fatu e fesoasoani ai i lou fatu ia maloloina ma malosi.

O le tasi suʻesuʻega i le 76 tagata na fusifusia taumafataga o meaʻai i lalo ifo o vaega o triglycerides, aofaʻi o le kolesterol ma le "leaga" LDL cholesterol - o mea uma na e ono avea ma faʻafitauli mo faʻamaʻi fatu pe a maualuga ().

E faʻapena foi, le isi suʻesuʻega talu ai nei i le 118 tagata na latou iloaina ai o se taumafataga laʻititi-kalori meaʻai e sili atu le aoga i le faʻaititia o le "leaga" LDL cholesterol nai lo le taumafataga Metitirani ().

O isi suʻesuʻega faʻaalia ai o vegetarianism ono fesoʻotaʻi ma maualalo le toto maualuga tulaga. Ole toto maualuga o se tasi lea mafuaʻaga faigata mo faʻamaʻi ole fatu (,).

E le gata o vegetarians foliga mai e maualuga le taumafaina o le tele o mea taua autu, ae o le vegetarianism na fesoʻotaʻi ma le paʻu o le mamafa, faʻaititia o kanesa tulaga lamatia, faʻaleleia le suka suka ma sili atu le soifua maloloina maloloina.

Faigofie lalo

Ole taumafataga lelei ile vegetarian e mafai ona maloloina ma lelei ai.

Ae peitaʻi, e ono faʻateleina ai foʻi lou tulaga faʻaletonu o mea taumafa.

O aano o manu, moa ma iʻa e maua ai le tele o polotini ma omega-3 fatty acid, faʻapena foi ma micronutrients pei o le zinc, selenium, iron ma vitamini B12 ().

O isi meaola e pei o susu ma fuamoa o loʻo iai foʻi le tele o kalasiamu, vitamini D ma B vitamini (,).

A tipiina aano o manu poʻo isi meaola meaʻai mai lau taumafataga, e taua le mautinoa o loʻo e mauaina nei manaʻoga taua mai isi faʻavae.

Ua faʻaalia mai i suʻesuʻega, e maualuga le lamatiaga ole polotini, kalisiu, uʻamea, iodine ma le vaitamini B12 (,,,).

O le le lava o meaʻai i nei mea taua micronutrients mafai ona taitai atu ai i faʻailoga pei o le lelava, vaivaiga, anemia, ponaivi leiloa ma thyroid mataupu (,,,).

Faʻaaofia ai le tele o fualaʻau, fualaʻau, fualaʻau atoa, polotini alagaʻoa ma meaola malolo o se auala faigofie e mautinoa ai o loʻo e mauaina ni meaʻai talafeagai.

Multivitamins ma faʻaopopoga o se isi filifiliga e vave faʻapipiʻi lau taumafaina ma totogi mo ono ono faʻaletonu.

O le tipiina o aano o manu ma meaola e faʻavae i meaola e mafai ona faʻateleina ai lou ono afaina i meaʻai paleni. O se paleni paleni meaʻai - atonu i autafa o mea faʻaopopo - mafai ona puipuia le le atoatoa.

Meaʻai e 'Ai

O meaʻai vegetarian e tatau ona aofia ai le fefiloi o fualaʻau, fualaʻau, fualaʻau, gaʻo maloloina ma polotini.

Ina ia suia le polotini na saunia e aano o manu i lau taumafataga, ia aofia ai le tele o fualaʻau e tele-oona e pei o nati, fatu, fualaʻau, tempe, tofu ma le samoa

Afai e te mulimuli i le lacto-ovo-vegetarian taumafa, fuamoa ma susu e mafai foi faʻamalosia ai lau polotini taumafa.

O le 'ai fualaʻau lelei e pei o fualaʻau, fualaʻau ma fualaʻau uma o le a sapalaiina ai ni vaega taua o vitamini ma minerals e faʻatumu ai ni meaʻai i lau taumafataga.

O nai soifua maloloina meaʻai e 'ai i luga o se vegetarian taumafa o:

• Fualaʻau: Apu, faʻi, fua, moli, meleni, pea, paʻu
• Fualaʻau: Laʻau lanumeamata, asparagus, broccoli, tamato, kāloti
• Fatu: Quinoa, karite, buckwheat, araisa, oats
• Legume: Leni, pi, pi, tamai moa.
• Nati: Almonds, kennuts, cashews, chestnuts
• Fatu: Flaxseeds, chia ma hemp fatu
• Gaʻo maloloina: Suauʻu popo, suauʻu olive, avoka
• Porotini: Tempeh, tofu, seitan, natto, meaʻai fefete, spirulina, fuamoa, susu oloa

A maloloina vegetarian taumafataga aofia ai le tele o eseese lelei meaʻai pei o fualaʻau, fualaʻau, saito, gaʻo maloloina ma fualaʻau-faʻavae fualaʻau.

Meaʻai e Aloese mai ai

E tele fesuiaiga o vegetarianism, taʻitasi ma eseese tapulaa.

Lacto-ovo vegetarianism, o le masani ai o vegetarian taumafa, aofia ai le aveʻesea uma aano o manu, moa ma iʻa.

O isi ituaiga meaʻai e mafai foi ona aloese mai meaʻai pei o fuamoa ma susu.

O le vegan diet o le sili ona faʻatapulaʻaina o meaʻai o meaʻai ona e faʻamau i aano o moa, moa, iʻa, fuamoa, susu ma isi lava meaola.

Faʻamoemoeina i mea e te manaʻomia ma mea e te manaʻomia, oe ono aloese mai meaʻai nei i se taumafataga a le vegetarian:

• Aano: Povi, povi ma puaa
• Moa: Moa ma pipi
• Iʻa ma atigi: Lenei tapulaʻa le faʻatatau i pescetarians.
• Meaʻai faʻavae i aano o manu: Gelatin, lard, carmine, isinglass, oleic acid ma suet
• Fuamoa: Lenei tapulaʻa faʻatatau i vegans ma lacto-vegetarians.
• Meaʻai susu: O lenei tapulaʻa i susu, yogurt ma sisi e faʻatatau i vegans ma ovo-vegetarians.
• Isi oloa manu: Vegan mafai filifili e aloese mai le meli, beeswax ma pollen.

Tele o vegetarians aloese mai aano o manu, moa ma iʻa. Nisi fesuiaʻiga o vegetarianism mafai foi faʻatapulaʻa fuamoa, susu ma isi meaola meaola.

Fuafua Laulau Meaʻai

Ina ia fesoasoani ia te oe amata, o le tasi-vaiaso faʻataʻitaʻi lenei fuafuaga taumafataga mo le lacto-ovo-vegetarian taumafataga.

Aso Gafua

• Taeao: Oatmeal ma fualaʻau ma flaxseeds
• Meaʻai i le aoauli: Afifi veleti ma hummus afifi ma pateta falai
• Taumafataga o le afiafi: Tofu banh mi sanuisi ma slaw pickled

Aso Lua

• Taeao: Fuamoa fuamoa ma tamato, kaliki ma puloua
• Meaʻai i le aoauli: O vaa Zucchini na tumu i fualaʻau ma feta ma tamato supo
• Taumafataga o le afiafi: Chickpea curry ma basmati araisa

Aso Lulu

• Taeao: Yogurt Greek ma chia fatu ma fua
• Meaʻai i le aoauli: Salati Farro ma tamato, kukama ma feta ma supo lentil manogi
• Taumafataga o le afiafi: Eggplant parmesan ma le salati itu

Aso Tofi

• Taeao: Tofu fefete ma sauteed pepa, aniani ma spinach
• Meaʻai i le aoauli: Pesini Burrito ma araisa enaena, pi, avoka, salsa ma veggies
• Taumafataga o le afiafi: Fualaʻau paella ma le itu salati

Aso Faralie

• Taeao: Meaʻai faʻalautele-saito ma le avoka ma le fefete fefete
• Meaʻai i le aoauli: Marumata tofu pita taga ma le salati Eleni
• Taumafataga o le afiafi: Quinoa-black-bean meatballs ma zucchini noodles

Aso Tonaʻi

• Taeao: Faʻasusu o kale, fualaʻau, faʻi, nut pata ma susu susu
• Meaʻai i le aoauli: Burger veggie vesioti mumu ma salati avoka
• Taumafataga o le afiafi: Falaoa mafolafola ma fualaʻau aina fualaʻau ma pesto

Aso Sa

• Taeao: Kale ma le suka pateta
• Meaʻai i le aoauli: Bell peppers faʻatumuina i tempe ma zucchini fritters
• Taumafataga o le afiafi: Tacos pi uliuli ma araisa karisi

Luga o se faʻataʻitaʻiga lisi o mea e tasi le vaiaso i luga o le lacto-ovo-vegetarian taumafataga ono foliga mai. Lenei fuafuaga mafai ona fetuʻunaʻi mo isi sitaili o vegetarianism faʻapena foi.

Le Laina Lalo

Tele o vegetarians aloese mai aano o manufasi, moa ma iʻa, e ui o nisi e faʻatapulaʻaina foi fuamoa, susu ma isi meaola.

O se paleni paleni meaʻai ma meaʻai lelei e pei o fua, fatu, gaʻo maloloina ma fualaʻau e mafai ona maua ai ni penefiti, ae ono faʻateleina ai lou aʻafiaga o meaʻai pe a le lelei le fuafuaina.

Ia mautinoa e te uaʻi totoʻa atu i nai mea taua taua ma faʻataʻamilomilo au meaʻai ma le tele o meaʻai maloloina. I lena auala, oe o le a fiafia i le aoga o vegetarianism ao faʻaititia le itu aʻafiaga.