Meaʻai Initia Mo Paʻu Paʻu: Meaʻai E 'Ai, Meaʻai E Aloese Ma Tele

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E i ai le le malamalama sese e uiga i Initia meaai o le na o le mauoa i mea manogi ma le suauʻu. Ae ui i lea, o mea olaola olaola, mea manogi fou ma le faʻavasega tuʻufaʻatasi o tofo o se auala i le soifua maloloina soifua - pe a faʻaaogaina i le saʻo auala. E ui lava o taumafa e le o vegetarian e masani ona faʻaumatia i totonu o le atunuʻu, o le toʻatele o tagata e mulimulitaʻi i meaʻai e masani ona faʻavae i laau [1] .

Inisiua Initia o se auro maina o alava-mauʻoa meaʻai, o loʻo i ai le anoanoai o penefiti faʻamanuiaga e aofia ai le faʻamalosia o le paʻu leiloa, faʻaititia le manaʻomia manaʻoga, tuʻuina ifo o le toto suka tulaga, taua faʻafefeteina, ma le faʻaititia o le aʻafiaga o le faʻamaʻi ma le manava. [lua] [3] .

O meaʻai masani a Initia e aofia ai le maualuga o meaʻai e pei o fualaʻau, lentil ma fualaʻau, faʻapea foʻi ma le laʻititi o taumafa o aano o manufasi [4] . I le maeʻa ai o le paleni lelei o taumafataga a Initia - pe o le vegetarian atoa poʻo le tuʻufaʻatasia o meaʻai e le o vegetarian ma vegetarian ua faʻamaonia e faʻamalosia ai le paʻu o le mamafa.

A faʻaaogaina le auala saʻo, o mea e faʻaaoga i meaʻai a Initia e mafai ona fesoasoani ia te oe e faʻaititia ai le mamafa i se auala maloloina. Ma, sei o tatou vaʻai atu. O le a matou taulaʻi atu i se meaai Initia-faavae Initia, lea e masani ona mulimuli i le atunuu.

Initia Meaʻai Mo Leiloa Paʻu

O se taumafataga a Initia e sili atu i le gaʻo ma le suka-oona. E le gata i lea, o tatou tino o faʻavae ma tulaga o le tau o le tau e manaʻomia ai se sili atu o le malosi-taumafa meaai. Ma, o se uma Initia taumafataga mo le paʻu pauna e le tatau ona oʻo mai o se mea e ofo ai [5] .

Meaʻai e faʻavae i laʻau na fesoʻotaʻi ma le tele o penefiti soifua maloloina, aofia ai le maualalo lamatiaga o faʻamaʻi fatu, suka ma isi tulaga soifua maloloina [6] . O suʻesuʻega e faʻafesoʻotaʻi le taumafataga a Initia i le faʻaititia o le faʻamaʻi o le Alzheimer, ona o le maualalo o le taumafa i aano o manu ma faʻamamafa i fualaʻau ma fualaʻau. [7] .

O le taumafataga a Initia e mauoa i meaʻai paleni pei o fatu, lentil, gaʻo maloloina, fualaʻau, susu ma fualaʻau. Peitai, e le o lona uiga o le 'ai aano o manu, moa, iʻa ma fuamoa ua faʻavaivaia. Inisiua Initia, pei ona tatou iloa uma, faʻamamafaina i le faʻaaogaina o maloloina mea manogi e pei o turmeric, fenugreek, coriander, ginger ma kumina [8] [9] .

Meaʻai e Aofia I Initia Meaʻai Mo Paʻu Loss

Fatu atoa : Brown araisa, basmati araisa, millet, quinoa, karite, sana, falaoa atoa, ma sorghum o lelei filifiliga mo se mamafa leiloa malaga [10] [sefulu ma le tasi] [12] .

Fualaʻau : Nisi o filifiliga sili ona lelei o fualaʻau e mafai ona e tuʻuina atu i lau pauna paʻu pauna o tamato, spinach, isalaelu, tamaʻitaʻi tamaʻi lima, aniani, cauliflower, pulou, ma kapisi [13] .

Fua : Faʻaaofia ai le mago, papaya, rimoni, guava, meleni, pea, plums ma faʻi [14] .

Fualaʻau : Mung beans, black-eyed peas, fatu fatu fatu, lentils, pulupulu ma tamaʻi moa e sili ona aoga mo lau pauna paʻu pauna [sefulu ma le lima] .

Nati ma fatu : Mete, almonds, pinati, pistachios, maukeni, fatu sesame ma fatu lino o ni filifiliga lelei ma maloloina [16] .

Laʻau ma mea manogi : Faʻaopopo kaliki, ginger, cardamom, kumina, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil etc.

Mo polotini, oe mafai ona aofia ai tofu, legume, susu, nati ma fatu i lau taumafataga [17] . Faʻapea foi, filifili mo gaʻo maloloina e pei o le popo, suauʻu sinapi, suauʻu olive, suauʻu pinati, sesame suauʻu, ghee etc.

Meaʻai e 'Aloʻese I Initia Meaʻai Mo Leiloa Paʻu Paʻu

E tatau lava ona e faʻatagaina se meaʻai ma meainu e sili ona gaosi, utaina i le suka poʻo le maualuga o kalori, aua o se tasi lea o fili tele i lau malaga faʻamama mamafa. [18] . O se auala faigofie e tipi ai i luga o sili atu kalori ma suka o le aloese mai suka-suamalie meainu ma sua [19] .

Aloese mai meaʻai nei ina ia mafai ona e tumau ai i lau ala o lau pauna paʻu pauna [lua sefulu] .

• Mea inu suamalie pei o lauti suamalie, suamalie suamalie, meainu taʻaloga.
• Maualuga suka suka e pei o kuki, araisa araisa, keke, keke ma isi
• Mea suamalie pei o jaggery, meli ma susu faʻapipiʻi.
• Meaʻai maualuga gaʻo e pei o falai falai, chips, falai meaʻai, bhujia [luasefulu tasi] .
• Trans gaʻo pei o margarine, vanaspati, meaai vave [22] .

Peitaʻi, e le o se solitulafono le faʻafiafia i se faiga masani - ae ia e mautinoa e te faʻatapulaʻaina meaʻai ma meainu o loʻo lisiina i meaʻai e 'alo ese ai mai le vaega ii.

Meaʻai Initia Mo Paʻu Lelei - O se Faʻataʻitaʻiga Lisi

Ua matou saunia se lisi o meaʻai e mafai ona e tuʻufaʻatasia i lau taumafataga paʻu pauna - ua vaeluaina le lisi e tusa ai ma le 'aiga o le taeao, aoauli ma le' aiga o le afiafi Faʻamolemole vaʻai o lenei o se faʻataʻitaʻiga lisi ma faʻamolemole faʻafesoʻotaʻi le nutrist ae le i tuʻufaʻatasia se mea i lau taumafataga, ina ia aloese ai (pe a) ni faʻalavelave.

Filifiliga o le taeao : Sambar ma brown brown idli, yoghurt ma fasi fualaʻau, fualaʻau fualaʻau ma se ipu susu, multigrain parathas ma palu fualaʻau, porridge ma fasi fualaʻau.

Meaʻai i le aoauli : Fualaʻau fualaʻau ma roti-atoa saito, salati lapoʻa ma rajma curry ma le quinoa, atoa-saito roti ma fualaʻau subji, sambar ma enaena araisa, sisi kesi ma araisa enaena.

Filifiliga o le 'aiga o le afiafi : Tofu curry ma palu fualaʻau ma se salati fou spinach, chana masala ma basmati araisa ma green salati, palak paneer ma brown araisa ma fualaʻau.

E mafai ona e inu vai mafanafana poʻo ti lauti e leʻi faʻasuaina ma i le va o meaʻai.

Motugaafa e mulimuli ai mo se taumafataga Initia Mo mamafa Maliu

• Faʻatumuina lava karbate [2. 3]
• Faateleina lau porotini faʻaaogaina [24]
• Alava e tausi lou umi mo le umi [25]
• Filifili mo gaʻo maloloina [26]
• Ai fualaʻau fou ma fualaʻau mata [27]
• Faʻaaoga fualaʻau ma mea manogi i lau kuka [28]
• Mataitu lau suavai taumafa [29]
• Fuafua au taumafataga [30]

I Se Faaiuga Mulimuli ...

Ae e te leʻi amataina se taumafataga, aemaise se tasi e faʻamoemoe e paʻu le pauna, ia mautinoa ia e faʻafesoʻotaʻi se tagata e saunia meaʻai, ma sauni se meaʻai e talafeagai mo au masani o aso uma. Manatua o naʻo le 'aiina o nei meaʻai o le a avea o se faʻataulaitu faʻafitauli mo ou mamafa faʻafitauli. O le taumafataga e sili ona aoga o se faʻaopoopoina i se soifua maloloina soifua maloloina ma faʻamalositino masani ae le o se sui.

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