Tracy Norris
I-Lacto vegetarian inezidingo ezikhethekile zokudla. Ungathola lapha ukuthi ziyini nokuthi zikhona yini izingozi zezempilo zalolu hlobo lwabadla imifino.
Amaqembu amathathu abadla imifino - odlani?
Ukuba Ongadli Imifino akufani nokuba odla imifino. Ngokuya ngezinga lapho imikhiqizo yezilwane ikhishwa khona ekudleni, umehluko wenziwa phakathi kwamaqembu amathathu amakhulu:
- Imifino ye-Ovo-Lacto: Badla amaqanda, ubisi, nemikhiqizo yobisi.
- I-Lacto-Vegetarian: Bamukela kuphela ubisi nemikhiqizo yobisi.
- Ama-Vegans: Akwala konke ukudla kwezilwane, ngisho noju.
I-Lacto Vegetarianism
Ukudla kwe-Lacto-vegetarian kuwuhlobo olukhethekile lokudla imifino. I-lacto-vegetarian ayigwemi nje inyama kuphela kodwa nokudla okwenziwa kusetshenziswa amaqanda. Yonke eminye imikhiqizo etholakala ezilwaneni eziphilayo, njengobisi, imikhiqizo yobisi, noju, idliwa yi-Lacto-vegetarian. Ukudla okusekelwe ezitshalweni okufana nezithelo nemifino kungatholakala futhi kumenyu ye-Lacto-vegetarian.
- Okudliwa yi-Lacto vegetarian
- Ukudla kwezitshalo
- imikhiqizo yobisi kanye noshizi
- Uju
- Yini I-Lacto Vegetarians Engayidli
- inyama
- Fish
- izilwane zasolwandle
- amaqanda
Kungani imifino ye-Lacto igwema amaqanda?
Ngakolunye uhlangothi, amanye ama-Lacto-vegetarians awawadli amaqanda ngezizathu zokuziphatha. Ngakolunye uhlangothi, amanye ama-Lacto-vegetarian ayenqaba ukudla amaqanda ukuze avikele impilo yawo. Odokotela, ngokwesibonelo, beluleka abanesifo sikashukela sohlobo 2 abanamanani egazi angalungiswanga kahle ukuthi babambe ukudla kwamaqanda, njengoba kungenjalo, i-cholesterol ingacwebezela. Ezimweni eziningi, le nqubo ibangela ukuvuvukala okusongela ukuphila ezindongeni ze-arterial. Imiphumela engaba khona: ukuhlaselwa yinhliziyo, unhlangothi, noma ukufa ngokuzumayo kwenhliziyo.
Abantu abanenani le-cholesterol ye-LDL ngaphezu kwama-200 kufanele futhi badle amaqanda ngokulinganisela ukuvimbela isifo sokuqina kwemithambo yegazi. Iziguli ezine-rheumatism nazo ziyalulekwa ukuthi zingawadli amaqanda. Odokotela baze bacabange ukuthi ukudla okune-lacto-vegetable kunomthelela ekuthuthukeni kwenhlalakahle jikelele futhi kunciphisa izimpawu ze-rheumatism (isb. ukuqina kwasekuseni, ubuhlungu bamalunga, umlomo owomile, namehlo).
Ingabe i-Lacto-vegetarians inempilo?
Labo abangayidli inyama banomfutho wegazi ophansi kanye namazinga e-lipid egazi futhi ngokuvamile banesisindo somzimba esinempilo kunalabo abangadli imifino. Ngaphezu kwalokho, izinga lokufa komdlavuza liyancipha. Ukugwema ukudla okuthile kungavimbela nezifo ezinjenge-gout nesifo sikashukela.
Iyini imiphumela yokudla kwe-lacto-vegetarian?
I-Lacto-vegetarian edla ukudla okunomsoco futhi okuhlukahlukene bathatha yonke imisoco ebalulekile. Ngakho-ke izimpawu zokuntuleka azivamile kakhulu ekudleni kwe-lacto-vegetable.
Kubukeka kanjani ukudla okulinganiselayo nokuhlukahlukene? Yile ndlela ama-Lacto-vegetarians athola ngayo yonke imisoco ebalulekile:
- insimbi. I-Lacto-Vegetarian kufanele iqiniseke ukuthi ihlanganisa ukudla okunothe ngensimbi njengemikhiqizo yokusanhlamvu nokudla okusha okunothe ngovithamini C (isb. ama-kale noma amahlumela aseBrussels), njengoba umzimba usuba ne-ayoni eningi etholakalayo. Lapha ungafunda ukuthi sidinga insimbi engakanani.
- I-Vitamin B12. I-Lacto-vegetarians imunca uvithamini B12 ngokuyinhloko ngobisi neyogathi. I-Cottage cheese, i-Emmental, ne-Camembert nazo ziyimithombo yemifino kavithamini B12. I-German Society for Nutrition (DGE) incoma ukudla kwansuku zonke okungu-3 µg.
- I-Vitamin D. Ubisi nemikhiqizo yobisi kunikeza umzimba uvithamini D. I-Vitamin D nayo iqukethwe kuma-chanterelles namakhowe. Nokho, ukukhanya kwelanga kuwumthombo obaluleke kakhulu kavithamini D. Njengoba izinga lokushisa kwelanga liphansi ebusika, nokho, kunconywa ukuthatha isithako se-vitamin D. Ungathola ukuthi siphezulu kangakanani isidingo sakho sansuku zonke sikavithamini D lapha.
- i-calcium. Imithombo engcono kakhulu ye-calcium ubisi nemikhiqizo yobisi. Ukunikezwa kwe-calcium kungabuye kuqinisekiswe ngemifino efana ne-kale, i-rocket, i-broccoli, noma i-fennel. I-German Nutrition Society (DGE) incoma ukuthi abantu abadala badle amamiligremu angu-1,000 e-calcium ngosuku.
- amaprotheni. I-Lacto-vegetarian ingamboza kalula izidingo zabo zamaprotheni zansuku zonke ngokudla kwemifino (isb. udali, imbewu yethanga, amantongomane, i-oatmeal, i-quinoa): Ukuze uthole ukudla okunempilo, kufanele udle isilinganiso segremu elilodwa lamaprotheni ngekhilogremu ngayinye yesisindo somzimba ngosuku.
