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O tagata paee e masani lava ona faigata ona maua se mamafa, aemaise lava i latou e leai ni meaʻai. Tasi e le gata ina maua le mamafa e ala i le 'ai moa, iʻa ma isi meaʻai e le o vegetarian. O le faʻavae o le mamafa maua e tutusa, e tatau ona 'ai sili kalori nai lo oe susunuina e tuu i luga mamafa.
O meaʻai vegetarian mo le mauaina o le mamafa e aofia ai le aofaʻi saʻo o polotini mai mea totino-faʻavae meaai pei o pi mago, pi, fatu, fatu, fatu, ma fualaʻau.
O le mamafa maua gaioiga mafai ona avea taimi umi. Ae o le onosaʻi o le ki i le mauaina o se mataalia aoga maua gaioiga.
Faʻateleina o le taumafaina o kalori mo le mauaina o le mamafa
O le a le tele e tatau ona e faʻaaluina i luga o lau mamafa maua meaʻai tino faalagolago i le tele o kalori e te manaʻomia e tausisi mamafa. Mo se faʻataʻitaʻiga, o se fafine e 37 tausaga le matua, e 150 pauna lona mamafa ma e ola i se olaga feololo e manaʻomia le tusa o le 2450 kalori e faʻatumau ai lona mamafa.
Mo le faʻatupulaia o le mamafa, e mafai ona ia 'aia le 2700 kalori poʻo le 2950 kaloli e maua ai le afa pauna ma le 1 pauna.
Taumafa Tele Fualaʻau-mauoa Mo Le Faʻatupulaia o le Pauna
Mauaina mamafa i le tulaga o maloloina maloloina paʻu, e aofia ai maso manaʻomia ai le 'ai o le maualuga-porotini meaai. Faʻaaofia ni fualaʻau i lau taumafataga, aua o loʻo aoga tele i polotini e faʻavae i laʻau.
O le ipu tamai moa poʻo lentil e maua ai le 18 ma le 15 kalama o polotini i le ipu. E 2 sipuni pata pinati ma le ipu quinoa e 8 kalama o polotini.
Laʻau-faʻavae meaai aofia ai amino acids, lea e manaʻomia mo le mauaina o le mamafa. Faʻatasitasi meaʻai saito pei o falaoa saito atoa ma fatu poʻo legume, nati ma legume poʻo sana ma legume e maua ai le amino acid e te manaʻomia.
E le gata i lea, o le ipu susu o le a faʻamalosia ai lou polotini i le 8 kalama. E tasi le fuamoa tele o le a maua ai le 6 kalama o porotini. O le yogurt Greek ma le sisi ole fale o loʻo iai foʻi ma polotini e maualuga lona lelei.
Lafu maloloina mo le mauaina o le mamafa
Aofia ai ma omega-3 gaʻo gaʻo i au meaʻai. Faʻamaʻa fatu flax, chia fatu, kenari, ma isi mea, mo se maloloina maloloina maua mamafa.
O se Fuafua Vegetarian Weight Gain Diet Plan
- Amata lou aso i le maualuga-porotini fuamoa omelette, tautua ma le pesini o chia pudding.
- Mo se meaai mama i le aoauli, 'aiʻamoni.
- Mo le aoauli, salati sana ma au fualaʻau e te fiafia iai.
- Mo le 'aiga o le afiafi, se pesini o le quinoa, se ipu o fualaʻau fualaʻau, ma se salati itu.
Mo faʻaopoopoga faʻaopoopoga kaloli, tautua au taumafataga ma se ipu susu susu o povi poʻo soy milk.
Meaʻai e 'ai mo le mamafa maua
- Fualaʻau ma fualaʻau
- Pi, lentil ma isi polotini meaʻai
- Susu atoa kulimi
- Gaʻo maloloina ma suauʻu
- Serealia
- Mea suamalie maloloina
Faasoa atu lenei tala!
Afai e te fiafia e faitau i lenei tusitusiga, faʻasoa ia ma au vavalalata.
