Nakong ea bokhachane, mosali o hloka bongata ba limatlafatsi bakeng sa nts'etsopele e tloaelehileng ea fetal . Ho bohlokoa ho hlahisa phepo e nepahetseng ho finyella litlhoko tse eketsehileng tsa liprotheine le li-vithamine tsa B. Haeba u hana lihlahisoa tsa liphoofolo, sena se thata haholo.
Mefuta ea Vegetarianism
Balateli bohle ba mefuta e fapaneng e fanoeng ea lijo ha ba kenyelle lijo leha e le efe, ho akarelletsa:
- nonyana;
- tlhapi;
- lijo tsa tlhapi.
Ho sebelisoa ha lijo tsohle tsa liphoofolo ho itšetlehile ka tataiso ea setso:
- Li-ovo-limela -o ka li noa, lihlahisoa tsa lebese li thibetsoe. Lijo tsa meroho li kenyelletsa lijo.
- Li-Lacto-limela -mahe a koetsoe. Lenaneo le nka tšebeliso ea lebese, chisi, cottage chisi, tranelate e bolila le lihlahisoa tse ling.
- Ovo-Lakto-vegetarianism - o ka ja mahe le lihlahisoa tsa lebese.
- Likokoana-hloko ke ho hana lijo leha e le life tsa liphoofolo. Lethathamo la lithibelo li akarelletsa gelatin, glycerin le carmine.
Lijo tsa meroho nakong ea bokhachane ke tse ntle le tse mpe
Haeba mosali a etsa qeto ea ho se fetole melao-motheo ea hae nakong ea bokhachane, o lokela ho ithuta esale pele "likotsi" tse amanang le lijo tsa mofuta oa hae. Tšusumetso ea mefuta ea limela ka boimana ha e e-s'o ithute ka ho feletseng. Liphuputso tse ling li bontša hore li na le phepo bakeng sa 'mè oa ka moso, ba bang ba bua ka kotsi ho litho le mekhoa ea lesea.
Melemo ea Vegetarianism
Batsoali ba menu ena ba ja lijo tse ngata tsa limela, ho akarelletsa linaoa le lijo-thollo. Molemo o ka sehloohong oo mosali oa moimana a o tlisetsang limela ke li-vithamine E le C. Lijo tse ngata li na le lintho tse ngata tsa bohlokoa:
- "Long" lik'habohaedreite;
- le omega-3 acid;
- carotenoids;
- magnesium.
Khang e 'ngoe bakeng sa limela le boimana - ho basali ba tlohetseng nama ka ho feletseng, ho na le toxicosis e fokolang, ho kula le hoseng le ho hlatsa. Sena se bakoa ke ho haelloa ke lik'hemik'hale tsa lik'hemik'hale tse lematsang, li-preservatives le lisebelisoa tsa hormonal, tse atisang ho hlahisoa ka mokhoa o ts'oanang ka likhomo, likhoho le nama ea kolobe ea tlhahiso ea indasteri.
Tšenyo ho limela tsa limela
Lijo tsa meroho ha li na lisebelisoa tse ngata tse hlokahalang bakeng sa tsoelo-pele e feletseng ea lesea. Ntho e ka sehloohong e thibelang limela tsa limela ke protheine ea liphoofolo le li-amino acid. Li ka nkeloa sebaka ke lijo tsa meroho, empa ka lebaka la litlhoko tse ntseng li eketseha tsa basali ba nang le bokhachane ho tsona li tla lokela ho ja lihlahisoa tse ngata tse bakang ho belisoa mala.
Bothata bo ka sehloohong, ka lebaka leo litsebi tse ngata li nahanang hore limela le boimana ha li lumellane, ke ho ba sieo ka ho feletseng kapa ho hloka khaello e matla nakong ea lijo:
- vithamine B12 (cyanocobalamin);
- tšepe;
- Omega-6 acid;
- vithamine A, D;
- khalsiamo;
- tšepe.
Vegetarianism le bokhachane - maikutlo a lingaka
Ka lebaka la ho haelloa ke bopaki ba motheo, ho thata ho litsebi tsa ho ahlola hore na bo-'mè ba nakong e tlang ba lokela ho hana eng lihlahisoa tsa liphoofolo. Lingaka tse ling, haholo-holo linaheng tse ling, li khothalletsa limela tsa meroho nakong ea bokhachane, li bua ka mefuta e mengata ea limela tse jang lijong le li-vithamine tse ngata. Lingaka tsa malapeng ha li belaele ka lijo tsena, ka ho utloahalang li hatisa kotsi ea ho haella ha liprotheine le tšepe, ho se be teng ha cyanocobalamin ka ho feletseng.
Ke eng e lokelang ho nkela nama sebaka ka limela?
Ngoana ea tlang nakong e tlang o hlokahala haholo hore 'mele oa' mè o amohele vithamine B12 , e seng lijo tsa limela. Ena ke e 'ngoe ea mabaka a etsang hore limela tsa meroho kapa li-veganism le ho ima ha li kopane hantle. Ntho e le 'ngoe feela ea ho tlatsa ho haella ha cyanocobalamin ke ho ja lijo tse khethehileng tsa phepo e nepahetseng kapa vithamine complexes.
Nama nakong ea bokhachane ke mohloli o ruileng oa protheine ea bohlokoa le li bohlokoa tsa amino acid. Lintho tse latelang li ka ba tse ling:
- li-soya;
- linaoa, ho kenyelletsa likhau;
- kinoa (tloaelo e sa tloaelehang ea lijo-thollo);
- linate;
- peo;
- li-mushroom;
- sea khale.
Menu e leka-lekaneng ea Vegetarian
'Mè oa ka moso ea hanang ho ja lihlahisoa tsa liphoofolo o lokela ho ela hloko lijo tsa hae. Litsebi li lumela phepo e nepahetseng nakong ea bokhachane, hafeela mosali a ja liprotheine - limela tsa mofuta leha e le ofe, ntle le veganism. Lijo tsa lijo li tlameha ho ba mahe kapa lihlahisoa tsa lebese.
Lijo tsa Vegetarian - Menu bakeng sa beke
Pele o hlahisa moralo oa phepo, u lokela ho etsa lethathamo la lijo tsa bohlokoa tse nang le likarolo tse ngata tsa liprotheine, livithamine le amino acid. Mesebetsi e tletseng meroho ea letsatsi le leng le le leng bakeng sa bakhachane e lokela ho kenyelletsa:
- Limere;
- lihlahisoa tsa lijo-thollo;
- Limate le litholoana tse omisitsoeng (lijo tse monate, li-snacks);
- peo;
- linaoa;
- litholoana;
- lebese la soya.
Lijo tse lekaneng tsa limela tsa beke li nka phepelo ea li-additives kapa li-complexes tse nang le cyanocobalamin. Vithamine B12 ha e fumanehe lijong tsa limela, ha e fumanoe le leoatleng pele (mehloli e meng e fosahetse e re e fapaneng). 'Mè oa nakong e tlang o lokela ho nka ntho ena letsatsi le leng le le leng nakong ea bokhachane.
Mantaha:
- lijo tsa hoseng - poro e nang le oli ea linseed, bohobe-thollo ka cheese, tee, lamunu;
- lijo tsa mantsiboea - sopho ea meroho, salate e nang le arugula le cauliflower, bohobe bo tsoang phofo e feletseng;
- lijo tsa mantsiboea - litapole tse otlolohileng le eiee le lihoete, grated likomkomere le koro ea oli ea likokoana-hloko.
Labobeli:
- lijo tsa hoseng - nyalothe e nang le banana, sandwich le hummus, tee, apole;
- lijo tsa mantsiboea - sopho e entsoeng ka lihoete, salate ea beet ka oli ea mohloaare le lepa, bohobe;
- lijo tsa motšehare - pilaf le li-mushroom, salate ea k'habeche le likomkomere.
Laboraro:
- lijo tsa hoseng - harese ea harese e nang le mokopu, tee, bun le jeme;
- lijo tsa motšehare - borscht ea meroho e tala, salate ka spinach le linate tsa phaene, bohobe;
- lijo tsa mantsiboea - li-stewed k'habeche le lihoete le li-mushroom, salate ea meroho.
Labone:
- lijo tsa hoseng - li-flakes tse nang le oli ea mohloaare, chisi, tala e tala, banana;
- lijo tsa mantsiboea - sopho e nang le tofu, salate ea leoatle le lihoete, bohobe;
- lijo tsa mantsiboea - li-asparagus tse nkiloeng ka zucchini, salate ea litamati le likomkomere le chisi.
Labohlano:
- lijo tsa hoseng - lebese la raese phuleng le morara o omisitsoeng, li-cookie, lebese la soya;
- lijo tsa mantsiboea - sopho ea mushroom, bean casserole le broccoli, bohobe;
- lijo tsa mantsiboea - litapole tse pholileng, salate ea beet le tranelate e bolila.
Moqebelo:
- lijo tsa hoseng - li-flakes tsa filimi tse nang le linseed oli, sandwich le mozzarella le langa le le lej, tee, kiwi;
- lijo tsa motšehare - meroho ea limela tse nang le li-prunes, bohobe bo nang le mache, salate ea avocado, likomkomere le k'haseche ea Peking;
- lijo tsa motšehare - raese le meroho, toast le caviar.
Sontaha :
- lijo tsa hoseng - curd casserole le linate le litholoana tse omisitsoeng, tee, banana;
- lijo tsa mantsiboea - meroho ea meroho le poone le cauliflower, stewed spinach le li-mushroom, bohobe;
- lijo tsa mantsiboea - ragout ea zucchini, eggplant le linaoa, k'habeche ea k'habeche le apole.