LACTO-VEGETARIAN DIET: SOIFUA MALOLOINA, AAFIAGA, & FUAFUA MEAʻAI

Mo Vave Vave Lesitala Nei

Hypertrophic Cardiomyopathy: Faailoga, Mafuaʻaga, Togafitiga Ma Puipuiga Vaʻai faʻataʻitaʻiga Mo Vave Vave VALE FAʻAALIGA Mo Faʻasilasilaga i Aso Taʻitasi

Naʻo totonu

6 itula ua tuanaʻi Chaitra Navratri 2021: Aso, Muhurta, Rituals Ma Taua o Lenei Faʻafiafiaga
7 itula ua mavae Hina Khan Glams Up With Copper Green Green Shadow And Glossy Nude Lemu Avea le Vaʻaiga I nai Laʻasaga faigofie!
9 itula ua tuanaʻi Ugadi Ma Baisakhi 2021: Faʻapipiʻi Lau Foliga Faʻafiafiaga Faʻatasi ma Celebs-Musuia Suʻega Faʻaleaganuʻu
12 itula ua mavae Aso Taʻitasi Horoscope: 13 Aperila 2021

Tatau Matamata

Aua le misia

Fale Soifua Maloloina Meaai paleni Meaʻai oi-Neha Ghosh E Neha Ghosh ia Iulai 26, 2019

Faagalo le taumafataga a le Metitirani, Paleo diet, Atkins diet ma le DASH (Diaries Approach to Stop Hypertension) taumafa! Lacto-vegetarian taumafataga o se fou suiga - lea e filifili ai tagata ona o le tele o lona soifua maloloina penefiti.

O le a le Lacto-vegetarian Diet?

O le lacto-vegetarian diet o se ituaiga o vegetarian diet e le aofia ai moa, aano o manu, figota o le sami, ma fuamoa. I se isi faaupuga, o le lacto-vegetarian taumafa e aofia ai meaʻai uma-faʻavae meaai ma susu oloa pei o yogurt, sisi, susu, 'oti susu, ma isi.

E tusa ai ma se suʻesuʻega, faʻaititia le faʻaaogaina o aano o manufasi ma isi meaola e aoga i lou soifua maloloina i le tele o auala ^[1] .

I Initia, nisi nuʻu mulimuli i le lacto-vegetarian taumafataga e pei o latou faʻalelotu faiga ma talitonuga manaʻomia.

Soifua Maloloina penefiti o Lacto-vegetarian Meaʻai

1. Fesoasoani i le leiloa o le mamafa

Ua faʻaalia i suʻesuʻega, o le tino vaega tele (BMI) e maualalo i vegetarians pe a faatusatusa ia i latou e 'aʻai aano o manu ^[lua] . Meaʻai i totonu o laʻau o loʻo iai ni nai kalori, sili atu le fiber nai lo o ni meaʻai e faʻavae i aano o manu, e aoga tele mo le leiloa o le pauna.

2. Lagolago le maloloina ole fatu

E tusa ai ma se lipoti na lomia i le Journal of the American Heart Association, o lacto-vegetarian diet fesoasoani i le tuʻuina i lalo o le leaga kolesterol, o se mafuaʻaga tele sao i fatu fatu ^[3] . Ole taumafataga o fualaʻau fai sua, e pei ole taumafataga ole lacto-vegetarian, e fesoasoani tele ile faʻaititia ole toto maualuga, ma faʻatitia ai le ono maua ile fatu fatu male afaina ole faiʻai.

3. Puipuia kanesa

E tusa ai ma se suʻesuʻega na lomia faasalalau i le Cancer Management and Research, o le taumafaina o le vegetarian diet e mafai ona tuu i lalo le avanoa e maua ai le tele o ituaiga kanesa i le 10-12 pasene. ^[4] .

4. Faʻatonutonu le suka ile toto

Ua faʻaalia i suʻesuʻega suʻesuʻega, o taumafataga lacto-vegetarian e mafai ona taofiofia ai le maualuga o le suka i le toto. O se suʻesuʻega na aofia ai ma tagata maʻisuka 255 ituaiga 2 na faʻaumatia fualaʻau 'aina sa i ai le faʻaititia o le hemoglobin A1c (HbA1c) ^[5] .

156,000 tagata matutua na mulimuli i le taumafataga o le lacto-vegetarian o le 33 pasene e faaititia e le maua i le maʻisuka ituaiga 2, pe a faatusatusa ia i latou e mulimuli i taumafataga e le o vegetarian, na taua i le faʻaiuga o se suʻesuʻega, lomia i le Nutrisi Journal. ^[6] .

Meaʻai e 'ai i luga o le Lacto-vegetarian Meaʻai

Fua - moli, paʻu, faʻi, apu, meleni, fua, ma pea.

Fualaʻau - Bell pepa, spinach, broccoli, cauliflower, kale ma arugula.

Fatu atoa - Oati, araisa, quinoa, amaranth, karite, ma buckwheat.

Fualaʻau - Chickpeas, pi, lentils, ma pi.

O oloa gaosi susu - Pata, sisi, yogurt, ma susu.

Gaʻo maloloina Avocado, suauʻu olive, ma le suauʻu popo.

Nati - Hazelnuts, almonds, walnuts, Brazil beans, pistachios, ma nut butters.

Meaʻai porotini - Tofu, tempe, vegetarian protein paʻu, whey, ma meaʻai fefete.

Fatu - Sunflower fatu, chia fatu, maukeni fatu, Flaxseeds, ma hemp fatu.

Laʻau ma mea manogi - Rosemary, thyme, kumina, oregano, turmeric, pepa, ma basil.

Meaʻai e 'Aloʻese I Le Lacto-vegetarian Meaʻai

'Aʻano o manu - Tamai Mamoe, povi, puaa, malolo, ma mea gaosi oloa o aano o manu e pei o sosisi, povi, ma le aano o manufasi.

Moa - Moa, kusi, pipi, pato, ma salu.

Fuamoa - Fuamoa fuamoa, fuamoa papaʻe, ma fuamoa atoa.

Seafood - Sardines, mackerel, tuna, samani, shrimp, ma anchovies.

Meaʻai faʻavae i aano o manu - Carmine, gelatin, suet, ma le kalaki.

Aafiaga o Itu Lacto-vegetarian Meaʻai

O aano o manufasi, o figota o le sami, ma moa o loʻo avea ma oa tele o polotini, metala paʻepaʻe, uʻamea, omega 3 fatty acid, ma vitamini B12. O fuamoa o se sili lelei punaoa o vaitamini A ma vitamini D. O le le lava i nei meaʻai e mafai ona taʻitaʻia ai i nisi tulaga o le soifua maloloina e pei o suiga i lagona, anemia, faʻaleagaina le faʻagaioiga o le tino, ma le faʻaletonu le tuputupu ae. ^[7] , ^[8] .

Fuafua Diet Mo Lacto-vegetarian Meaʻai

Fuafuaga o taumafataga o le Aso Gafua

Taeao

Oatmeal ma le kinamoni pauta ma fasi fasi

Meaʻai i le aoauli

Fualaʻau fualaʻau ma tina pateta suamalie ma salati itu

Taumafataga o le afiafi

Bell peppers faʻatumuina i le quinoa, meaʻai fefiloi, ma pi

Fuafuaga o taumafataga o le Aso Lua

Taeao

Yogurt faʻapipiʻi i kenari ma paluga fua

Meaʻai i le aoauli

O karepe kareniti e iai le araisa enaena, kaliki, suka ma tamato

Taumafataga o le afiafi

Faigamago pepa, kāloti, lanumeamata pi, kāloti, ma le sesame-ginger tofu

Aso Lulu fuafuaga taumafataga

Taeao

Faʻalelei i fualaʻau, fualaʻau, whey protein, ma le pata nut

Meaʻai i le aoauli

Chickpea ipu pai ma le itu o karoti tunu

Taumafataga o le afiafi

Teriyaki tempe ma couscous ma broccoli

Aso Tofi fuafuaga taumafataga

Taeao

Oati ma susu, chia fatu, ma fualaʻau

Meaʻai i le aoauli

Pesini Burrito ma pi uliuli, sisi, araisa, salsa, guacamole, ma fualaʻau

Taumafataga o le afiafi

Fualaʻau ma kulimi oona ma le salati itu

Fuafuaga o taumafataga o le Aso Faraile

Taeao

Avocado toast ma tamato ma sisi feta

Meaʻai i le aoauli

Asaragus ma lentil

Taumafataga o le afiafi

Falafel afifi ma tahini, aniani, pasili, tamato, ma letisi.

Meaʻai maloloina e aofia ai i le Lacto-vegetarian Meaʻai

Apu fasi ma nut pata

Karoti ma hummus

Cheese ma masi

Fua fefiloi fualaʻau ma sisi sisi

Malulu chips

Yogurt ma fua

Edamame tunu

Ala fefiloi ma nati, fualaʻau mago, ma sukalati pogisa

Vaʻai Tusitusiga Faʻasino

[1]Richi, E. B., Baumer, B., Conrad, B., Darioli, R., Schmid, A., & Keller, U. (2015). Soifua maloloina lamatiaga e fesoʻotaʻi ma le taumafaina o aano o manu: o se toe iloiloga o faʻamaʻi epidemiological. J. Vitam. Nutr Res, 85 (1-2), 70-78.
[lua]Spencer, E. A., Appleby, P. N., Davey, G. K., & Key, T. J. (2003). Taumafa ma tino vaega tele i le 38 000 EPIC-Oxford 'ai-aano, iʻa-'ai, vegetarians ma vegans. Faʻavaomalo tusi faʻamaumauga o le puta tele, 27 (6), 728.
[3]Wang, F., Zheng, J., Yang, B., Jiang, J., Fu, Y., & Li, D. (2015). Aʻafiaga o Meaʻai Meaʻai i luga o le Toto Lipids: O Se Iloiloga Faʻapitoa ma le Meta-Suʻesuʻega o Faʻataʻitaʻiga Faʻataʻitaʻiina Faʻataʻitaʻiga. Faʻasalalauga a le American Heart Association, 4 (10), e002408.
[4]Lanou, A. J., & Svenson, B. (2010). Faʻaititia o kanesa tulaga lamatia i vegetarians: o se auiliiliga o talu ai nei lipoti. Faletupe pulega ma suesuega, 3, 1-8.
[5]Yokoyama, Y., Barnard, N. D., Levin, S. M., & Watanabe, M. (2014). O fualaʻau 'aina fualaʻau ma le puleaina ole glycemic ile maʻi suka: o se toe iloiloga faʻasolosolo lelei ma le suʻesuʻeina ole suʻesuʻeina ole mafaufau ole maʻi ole mafaufau, 4 (5), 373-3382.
[6]Agrawal, S., Millett, C. J., Dhillon, P. K., Subramanian, S. V., & Ebrahim, S. (2014). Ituaiga o taumafataga vegetarian, lapoʻa ma le maʻisuka i tagata matutua Initia faitau aofai, api talaaga api talaaga, 13, 89.
[7]Wu, G. (2016). Meaʻai polotini taumafa ma soifua maloloina o tagata. Meaʻai & gaioiga, 7 (3), 1251-1265.
[8]Miller J. L. (2013). Uʻamea le lava le anemia: o se maʻi masani ma fofo.Cold Spring Harbor vaaiga i vailaʻau, 3 (7), 10.1101 / cshperspect.a011866 a011866.