Faʻafefea ona faʻaalu le mamafa i luga o le fualaʻau

Anotusi

• O le a le taumafataga a le vegetarian?
• Faʻafitauli i le leiloa mamafa i se taumafataga vegetarian
• 'Aiina tele o vaega ae le lava protein
• Taumafa tele o kalapu ua faʻamamaina
• Ovaa le soona taumafa o le kalori
• Taulaʻi i maualuga gaosi vegetarian meaai
• Fautuaga e faʻaitiitia le pauna i se taumafataga a le vegetarian
• Meaʻai fualaʻau e fesoasoani i le paʻu o pauna
• Meaʻai e 'alo ese mai ai i meaʻai vegetarian mo le paʻu pauna
• Fua faʻataʻitaʻi vegetarian taumafataga fuafuaga mo le paʻu pauna
• Aso 1
• Aso 2
• Aso 3
• Aso 4
• Aso 5
• Le pito i lalo

Vegetarianism ua faʻateleina lauiloa i tausaga talu ai nei.

O lenei taumafataga e fesoʻotaʻi ma le maualalo lamatiaga o faʻamaʻi masani ma ono fesoasoani i le paʻu pauna ().

Ae ui i lea, atonu e faigata ia te oe ona faʻaalu le mamafa i se meaʻai vegetarian - ae maise pe a fai o oe o loʻo 'ai i karate tele faʻamamaina poʻo meaʻai e sili ona gaosi.

Lenei tusitusiga faʻamatalaina pe faʻapefea ona faʻaalu le pauna i luga o se vegetarian taumafa.

O le a le taumafataga a le vegetarian?

O taumafataga o fualaʻau fai manu e le aofia ai aano o manu, iʻa ma moa.

Nisi tagata ono mulimuli i lenei taumafataga mo lotu pe amio lelei mafuaʻaga, ae o isi e tosina atu i lona ono soifua maloloina penefiti.

O ituaiga autu o taumafataga o meaʻai o meaʻai o:

• Lacto-ovo-vegetarian: faʻatagaina fuamoa ma susu ae le tuʻuina atu aano o manufasi, iʻa ma moa
• Lacto-vegetarian: faʻatagaina le susu ae le aofia ai fuamoa, aano o manu, iʻa, ma moa
• Ovo-vegetarian: faʻataga fuamoa ae le tuʻuina susu, aano o manu, iʻa, ma moa
• Vegan: le aofia uma ai meaola manu, e aofia ai le meli, susu, ma fuamoa

O isi meaʻai e faʻavae ile laʻau e aofia ai le faʻataʻitaʻi (e aofia ai meaʻai a manu ae tele meaʻai) ma pescatarian (e aofia ai iʻa ae le o aano o manu).

O taumafataga o fualaʻau fai sua e masani ona taulaʻi i fualaʻau, fualaʻau, saito atoa, legume, nati, ma fatu. O nei meaai e mauoa i alava, micronutrients, ma aoga mea totino aoga, ma foliga mai e maualalo i kalori, gaʻo, ma porotini nai lo meaai a manu.

Talu ai o lenei taumafataga faʻamamafaina nutrient-mauʻoa meaʻai, e fesoʻotaʻi ma le faʻaititia o le faʻamaʻi o fatu fatu, nisi kanesa, suka, ma le toto maualuga (,,,).

E le gata i lea, o suʻesuʻega faʻaalia ai o le mulimulitaʻi i meaʻai vegetarian e mafai ona avea ma se auala lelei e faʻaalu ai le mamafa (,).

Peitaʻi, o faʻamanuiaga o le vegetarianism e faʻamoemoe tele i ituaiga o meaʻai e te 'ai ma au masani masani i meaʻai.

O le soʻona taumafa poʻo le filifilia o le anoanoaʻi o meaʻai gaosiina o le a maua ai ni penefiti nai lo se taumafataga e faʻavae i luga o meaʻai e leʻo faʻafouina, atoa foi ma meaʻai.

O taumafataga a vegetarian e le aofia ai aano o manu, iʻa, ma moa ma tele lava e taulaʻi i meaʻai meaʻai. Ua fesoʻotaʻi ma le paʻu pauna ma le faʻaititia o faʻamaʻi tumau, ae o faʻamanuiaga e faʻamoemoeina i meaʻai e te 'ai.

Faʻafitauli i le leiloa mamafa i se taumafataga vegetarian

E ui o le vegetarianism atonu e foliga mai o se auala lelei e faʻamaligiina le tele o le mamafa, o le tele o mea e ono taofia ai lenei mai le tupu.

'Aiina tele o vaega ae le lava protein

O le 'ai o ni kalori e sili atu nai lo le mea e te manaʻomia e mafai ai ona maua se pauna.

Tusa lava pe o loʻo e faʻatumuina i meaʻai paleni i luga o se vegetarian taumafa, oe ono fesoasoani ia te oe lava i sili lapoʻa nai lo le manaʻomia.

E faʻapitoa lava lenei mea pe a fai e te tau faʻatau i le polotini.

O le polotini e mafai ona faʻateleina le tumu i le faʻaititia o le maualuga o le ghrelin, o le homone e faʻatonutonu ai le fia 'aʻai, e ono faʻaititia ai le aofaʻi o lou kalori ma faʻamalosia ai le paʻu (,,).

A e le lava le polotini, e mafai ona sili atu le 'ai e lagona ai le tumu - faʻalavelave i au taumafaiga pa'ū mamafa.

E ui o lau polotini manaʻomia e mafai ona faʻamalieina gofie i se vegetarian taumafa, oe ono fetaiaʻi ma faigata i le taimi muamua aoe aveʻesea aano o manu mai lau taumafataga.

Taumafa tele o kalapu ua faʻamamaina

Meaʻai e maualuga ai meaʻai ua faʻamamaina, pei o falaoa, pizza, ma pasta, e faigofie lava ona soʻona taumafa i meaʻai a le vegetarian.

Latou lautele lautele avanoa ma atonu o nisi taimi na o le pau vegetarian filifiliga i faleʻaiga poʻo faʻatasiga.

Meaʻai mauʻoa i karapeti faʻamamaina e masani lava ona leai ni filo ma e le taofiofia le fiaʻai pei o le atoa-fatu, meaʻai faigata. O lona iʻuga, latou te mafaia ona uta i lalo ma sili atu kalori ().

E le gata i lea, o nisi suʻesuʻega faʻailoa mai o le faʻamamaina o karapeti e faʻaosofia ai le faʻasaʻolotoina o le tele o inisalini, o le homone e faʻatonutonu le suka i le toto. E mafai foi ona fesoasoani ile faʻateleina ole mamafa (,).

O le mea moni, o se suʻesuʻega e aofia ai ma le 500,000 tagata matutua na maitauina se fesoʻotaʻiga malosi i le va o le maualuga maualuga o le inisula i le maeʻa ai o le taumafaina o le karapeti ma le tele o vaega o le tino (BMI) ().

Ovaa le soona taumafa o le kalori

A e sifi i se taumafataga vegetarian, oe ono tele faʻaateleina lou taumafaina o maualuga-gaʻo laʻau meaʻai.

O meaʻai i mea tau fualaʻau e masani ona tuʻuina i ai nati, fatu, fasi falaoa, avoka, poʻo le popo. E ui o nei meaʻai e matua lelei tele ma faʻatumuina, latou te saunia foʻi 9 kalori i le kalama - faʻatusatusa i le 4 kalori i le kalama o polotini ma kalate.

Mo se faʻataʻitaʻiga, e 2 sipuni (32 kalama) o pata pinati na teuina se aofaʻi 191 kalori, 148 o na e sau mai gaʻo ().

E sili atu, tele o tagata 'aʻai sili atu nai lo le fautuaina tuʻuina atu lapopoʻa o nut nati ma isi gaʻo maloloina.

Taulaʻi i maualuga gaosi vegetarian meaai

Afai o loʻo e faʻamoemoeina i le tele o meaʻai gaosi o se vaega o meaʻai a le vegetarian, oe ono faigata ona faʻaalu se pauna.

E le mafaitaulia oloa e tekinolosi vegetarian ae o loʻo teuina mea le manaʻomia mea faʻaopopo ma isi mea le maloloina. Faʻataʻitaʻiga e aofia ai veggie burgers, meat substitutes, 'aisa aisa, tao taoina, afifi afifi, ma sisi vegan.

O nei meaʻai e masani ona teu e le gata i le sodium, e matua gaosia lava, mea e faʻasao ai vailaʻau, ma mea e vali ai vailaʻau ae e iai foʻi ma kalori ma faʻaopopo suka.

O lona iʻuga, latou ono fesoasoani i le faʻateleina o le mamafa pe a 'ai tele.

O le mea moni, o se iloiloga fesoʻotaʻi le faʻaaogaina o ultra-gaosi meaʻai i se faʻateleina lamatiaga o gaʻo, faʻapea foi ma maualuga LDL (leaga) kolisi ma toto maualuga tulaga ().

O ni pa pupuni i le leiloa o le pauna i fualaʻau fai meaʻai e aofia ai le le lava le polotini ma le faʻalagolago tele i karapeti ua faʻamamaina, kalori-mauʻoa meaʻai, ma sili ona gaosi mea.

Fautuaga e faʻaitiitia le pauna i se taumafataga a le vegetarian

E tele togafiti e mafai ona fesoasoani e faʻamalosia le paʻu pauna i luga o le vegetarian diet, e aofia ai:

• Faʻatumuina le afa o lau ipu ipu i fualaʻau e le o ni starchy. Filifiliina o fualaʻau maualuga-alava, pei ole broccoli, cauliflower, zucchini, lau laʻau, ma puloua, e mafai ona fesoasoani ia te oe e te tumau ai ma faʻaititia ai le taumafaina o kalori.
• Tuufaatasia porotini i taumafataga uma ma meaai mama. O fualaʻau 'aina vegetarian maualuga e aofia ai pi, nati, fatu, lentil, fuamoa, oloa gaosi susu, ma meaʻai soya (pei o le tempeh, tofu, ma le edamame).
• Filifili mo fafie faigata. O nei meaʻai atoatoa-faʻamalosia ai meaai aofia ai fatu atoa, starchy fualaʻau, fualaʻau, ma legum.
• Matamata i au vaega o maualuga-kalori meaʻai. Faʻatasi ia nati, fatu, ma gaʻo maloloina ma meaʻai maualalo-kalori ina ia e le soona 'ai.
• 'Ai tele i meaʻai atoa. O meaʻai e leʻi faʻagaioia, pei o fualaʻau atoa ma fualaʻau, e leai ni mea e le manaʻomia.
• Faʻatapulaʻaina gaosi meaai. Aloese mai aano o manufasi, 'ai' aisa, ma isi meaʻai e tele gaosi, aua e foliga mai e faʻaopopo lelei mea faʻaopopo, masima faʻaopopo, ma faʻaopopo suka.

O le paleni fualaʻau vegetarian taumafa e faʻamamafaina atoa meaʻai meaʻai ma faʻatapulaʻa karapeti faʻamamaina ma maualuga gaosia oloa ono fesoasoani ia te oe leiloa mamafa.

Pea, aua neʻi galo e uiga i isi taua fesoasoani i le paʻu pauna, pei o lelei moe, hydration, ma faʻamalositino.

Faʻaaofia ai le polotini i meaʻai uma, 'ai le tele o meaʻai atoa, ma le faʻateʻaina o mea e gaosia tele ua na o ni nai metotia e mafai ona e faʻaaogaina e faʻaalu ai le mamafa i se taumafataga a le vegetarian

Meaʻai fualaʻau e fesoasoani i le paʻu o pauna

Ina ia faʻamalosia le paʻu pauna, filifili se taumafataga a le vegetarian e mauoa i le atoa, laʻititi lava gaosi meaʻai fualaʻau.

Faʻamoemoeina i lau faʻapitoa regimen, oe ono mafai tuʻufaʻatasia susu poʻo fuamoa.

Meaʻai vegetarian e ono fesoasoani i le paʻu pauna e aofia ai:

• Leai-starchy fualaʻau: broccoli, bell pepper, cauliflower, zucchini, pulou, tamato, isalaelu, kāloti, seleri, ma kukama
• Fualaʻau fualaʻau: pi, pateta, sana, ma squash o le taumalulu
• Fualaʻau: fua, moli, apu, faʻi, vine, citrus, kiwi, ma mago
• Fatu atoa: quinoa, araisa enaena, farro, millet, karite, ma bulgur saito
• Pi ma legume: lentils, black beans, pinto beans, ma fatu pi
• Nati ma fatu: almonds, kennuts, pistachios, cashews, sunflower fatu, chia fatu, ma nati fasi
• Lean proteins: pi, legume, nati, fatu, nati fagu, fuamoa, Greek yogurt, susu, ma soya oloa pei o tofu, tempe, ma edamame
• Gaʻo maloloina: avoka, suauʻu olive, popo, nati, fatu, fasi falaoa, ma sisi
• Suavai ma isi meainu maloloina: masani tofoina seltzer, fualaʻau-fualaʻau vai, ma faigofie kofe poʻo ti

O le 'aiina o fualaʻau e le o starchy, atoa fatu, legume, nati, ma fatu atonu e fesoasoani ia te oe e faʻaalu ai le mamafa i le taumafataga a le vegetarian.

Meaʻai e 'alo ese mai ai i meaʻai vegetarian mo le paʻu pauna

E ui o le tele o meaʻai meaʻai e masani ona maloloina, ae o meaai e sili ona lelei mo meaai vegetarian e masani lava ona faaititia.

Oe tatau ona faʻatapulaʻaina pe aloese mai meaʻai nei pe a fai o loʻo e mulimuli i fualaʻau 'aina mo meaʻai pa'ū:

• Maualuga gaosi meaai vegetarian: fualaʻau fualaʻau, mea e sui ai aano o manu, meaʻai faʻaisa, meaʻai faʻaisaisa, ma mea faʻatau susu
• Fagu faʻamamaina: falaoa papaʻe, papaʻe pasta, bagel, ma masi
• Meaʻai suka ma meainu: lole, kuki, keke, laulau suka, soda, sua o fualaʻau, mea inu malosi, ma ti lauti

I se faʻaopopoga, taumafai e aloese mai le tele-tele o vaega o soʻo se meaʻai - aemaise lava i latou e maualuga i suka ma kalori.

Afai o loʻo e vaʻaia e faʻaalu le pauna ile taumafataga a le vegetarian, e tatau ona e faʻamamaina le matua gaosiina o oloa, karapini ua faʻamamaina, ma meainu suamalie.

Fua faʻataʻitaʻi vegetarian taumafataga fuafuaga mo le paʻu pauna

Lenei 5-aso taumafataga peleni maua ai ni nai aitia mo se vegetarian taumafataga mo le paʻu pauna.

Aso 1

• Taeao: uamea tipiina oats ma apu, pata pinati, ma le kinamona
• Meaʻai i le aoauli: o se salati ma greens, fuamoa faigata-vela, avoka, tamato, ma balsamic vinaigrette
• Taumafataga o le afiafi: supo pi uliuli ma le lapisi ole yogurt Greek, areto atoa, ma le salati itu
• Meaai mama: sekone ma sukalati pogisa

Aso 2

• Taeao: fuamoa fualaʻau ma broccoli ma cheddar, faʻatasi ai ma le itu o fualaʻau
• Meaʻai i le aoauli: se pesini burrito ma araisa enaena, pinto pi, tamato, aniani, ma avoka
• Taumafataga o le afiafi: zucchini noodles ma marinara, sunflower fatu, ma papaʻe pi
• Meaai mama: sisi sisi poʻo se moli

Aso 3

• Taeao: yogurt faigofie a Eleni ma le painia, popo ua masaesae, ma kenari
• Meaʻai i le aoauli: lentil supo, fasi pepa faʻasuaisa, ma guacamole
• Taumafataga o le afiafi: isalaelu Parmesan tautua i luga o le atoa-saito pasta ma pi lanumeamata
• Meaai mama: o se atoa-saito granola pa poʻo fua

Aso 4

• Taeao: se tanoa lamolemole faia mai susu le almond unsweetened, spinach, hemp fatu, aisa fua, ma se faʻi
• Meaʻai i le aoauli: se salati fuamoa i luga o le falaoa atoa ma strawberry, kāloti, ma hummus
• Taumafataga o le afiafi: palu faatasi ma tofu, kāloti, broccoli, brown brown, soy sauce, ma le meli
• Meaai mama: mago mago ma pistachios

Aso 5

• Taeao: lua fuamoa ma le tasi fasi fasi fualaʻau atoa ma le avoka, faʻatasi ai ma le itu o vine
• Meaʻai i le aoauli: o se salati ma kale, pecans, cranberry mamago, sisi sisi, ma le edamame
• Taumafataga o le afiafi: meaʻai moa a le tamai fale i autafa o pulouaitu ma se uala vela
• Meaai mama: yogurt faigofie a Eleni ma sieri

O nei taumafataga ma meaʻai māmā e mafai ona fesoasoani ia te oe e amata ai i le fualaʻau 'aina mo le paʻu pauna.

Le pito i lalo

O se taumafataga vegetarian e taulaʻi i meaai lelei mea tot plant ono fesoasoani ia te oe e aveʻese pauna.

Ae ui i lea, e taua le 'ai o lava porotini ao oomiina lau vaega tele ma le faʻaaogaina o kalori-mauʻoa meaʻai, faamamaina kalala, ma sili ona gaosi mea.

Ia manatua e le o meaʻai vegetarian e maloloina.