Lacto-vegetarian Diet: Uru ahụike, ihe egwu, na nri

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Chefuo nri Mediterenian, nri Paleo, nri Atkins na nri DASH (Dietary na-eru nso ịkwụsị ọbara mgbali elu) nri! Nri Lacto-anaghị eri anụ bụ usoro ọhụụ - nke ndị mmadụ na-ahọrọ n'ihi ọtụtụ ahụ ike ya.

Gini bu nri ndi Lacto-vegetarian?

Nri nri lacto-anaghị eri anụ bụ ụdị nri anaghị eri anụ nke na-ewepu anụ ọkụkọ, anụ, nri mmiri, na akwa. N'ikwu ya n'ụzọ ọzọ, nri nri lacto-anaghị eri anụ gụnyere nri niile sitere na osisi na ngwaahịa mmiri ara ehi dịka yogọt, cheese, mmiri ara ehi, mmiri ara ewu, wdg.

Dịka nnyocha si kwuo, ibelata iri anụ na ngwaahịa anụmanụ ndị ọzọ na-abara ahụ ike gị uru n'ọtụtụ ụzọ ^[1] .

kacha mma omimi mpụ ihe nkiri

N'India, ụfọdụ obodo na-eri nri lacto-anaghị eri anụ ka omume okpukpe ha na nkwenkwe ha chọrọ.

Uru Ahụike nke nri Lacto-anaghị eri anụ

1. Na-enye aka n’edo felata

Ihe omumu egosiputala na otutu aru mmadu (BMI) di ala na ndi na eri nri ma e jiri ya tụnyere ndi na eri anu ^[abụọ] . Nri nri nke ihe ubi nwere obere kalori, otutu fiber karie nri ndi ozo, nke bara uru maka ifelata.

2. Na-akwado ahụike obi

Dabere na akụkọ ewepụtara na Journal of the American Heart Association, nri lacto-anaghị eri anụ na-enyere aka belata cholesterol ọjọọ, nke bụ isi ihe na-akpata ọrịa obi. ^[3] . Nri anaghị eri anụ, dị ka nri lacto-anaghị eri anụ, na-enye aka n'ibelata ogo ọbara mgbali elu, si otú a na-ebelata ihe ize ndụ maka nkụchi obi na ọrịa strok ụbụrụ.

3. Na-egbochi ọrịa kansa

Dabere na nnyocha e bipụtara na Ọrịa Cancer na Nnyocha, ị ofụ nri anaghị eri anụ nwere ike belata ihe ize ndụ nke ịmalite ọtụtụ ụdị ọrịa kansa site na pasent 10-12 ^[4] .

4. Na-achịkwa shuga dị n’ọbara

Nnyocha ọmụmụ egosiwo na nri lacto-anaghị eri anụ nwere ike ijikwa ogo shuga dị n’ọbara. Nnyocha nke gụnyere ndị na-arịa ọrịa shuga 255 ụdị nke riri nri ndị anaghị eri anụ nwere mbelata dị ukwuu nke haemoglobin A1c (HbA1c) ^[5] .

156,000 ndị toro eto na-eso nri nri lacto-anaghị eri anụ bụ pasent 33 pere mpe ga-enwe ụdị ọrịa shuga 2, ma e jiri ya tụnyere ndị na-eso nri ndị anaghị eri anụ, kwuru banyere otu nnyocha nyocha, nke e bipụtara na Nutrition Journal ^[6] .

ka esi eme ka ebe nzuzo gị dị ọkụ

Nri ị ga-eri na nri Lacto-anaghị eri anụ

• Mkpụrụ osisi - Oroma, piich, unere, apụl, melons, tomato, na ube.

• Akwụkwọ nri - Akara mgbịrịgba, akwụkwọ nri, broccoli, kọlịflawa, kale na arugula.

• Dum ọka - Otis, osikapa, quinoa, amaranth, ọka bali, na buckwheat.

• Akwụkwọ nri - Chickpeas, peas, na lentil, na agwa.

• Mmiri ara ehi na ngwaahịa - Bọta, cheese, yogọt, na mmiri ara ehi.

• Abụba ahụike - Ube oyibo, mmanụ oliv, na aki oyibo.

• Mkpụrụ - Hazelnuts, almọnd, walnuts, mkpụrụ akụ Brazil, pistachios, na ndị na-ete mmanụ.

• Nri protein - Tofu, tempeh, anaghị eri anụ protein ntụ ntụ, whey, na ekwukwa n'akwụkwọ yist.

• Mkpụrụ - Mkpụrụ sunflower, chia mkpụrụ, ugu ugu, Flaxseeds, na hemp mkpụrụ.

• Ogwu na uda - Rosemary, thyme, cumin, oregano, turmeric, ose, na basil.

Nri iji zere na nri nke ndị Lacto-anaghị eri anụ

• Anụ - Nwa aturu, anu ehi, ezi, anu ehi, na ihe ndi esichara dika sausaji, ezi ezi, na ncha.

• Okuko - Ọkụkọ, ọgazị, toki, ọbọgwụ, na nnụnụ kwel.

• Akwa - Akwa nkochi, akwa ọcha, akwa nile.

• Azụ - Sardines, makarel, tuna, salmọn, oporo, na anchovies.

• Anụ ndị sitere na anụ - Carmine, gelatin, suet, na mmanu abuba.

Mmetụta Akụ nke nri nri onye anaghị eri anụ

Anụ, nri mmiri, na anụ ọkụkọ bụ isi mmalite protein, zinc, iron, omega 3 fatty acids, na vitamin B12. Àkwá bụ ezigbo ihe na-enye vitamin A na vitamin D. ụkọ n’ihe oriri ndị a nwere ike ibute ụfọdụ ọnọdụ ahụike dị ka mgbanwe ọnọdụ uche, ụkọ ọbara, arụ ọrụ adịghịzi arụ ọrụ na ito eto. ^[7] , ^[8] .

Atụmatụ nri maka Lacto-anaghị eri anụ

Atụmatụ nri Mọnde

Nri ụtụtụ

• Oatmeal na pawuda pawuda na mpekere banana

Nri ehihie

• Akwụkwọ nri burger na ụtọ nduku wedges na akụkụ salad

Nri abalị

• A na-etinye ose na mgbịrịgba na quinoa, nri veggies, na agwa

Atụmatụ nri Tuesday

Nri ụtụtụ

• Yogọt tinyere walnuts na mkpụrụ osisi agwakọta

Nri ehihie

• Lentil curry na osikapa agba aja aja, galik, ginger, na tomato

Nri abalị

• Egwu-fri edee, karọt, agwa ndụ, karọt, na sesame-ginger tofu

Atụmatụ nri Wenesen

Nri ụtụtụ

• Smoothie nwere veggies, mkpụrụ osisi, protein whey, na nut butter

Nri ehihie

• Chickpea ite achịcha na a n'akụkụ nke asara n'ọkụ carrots

Nri abalị

• Teriyaki tempeh na couscous na broccoli

Tọsde nri atụmatụ

Nri ụtụtụ

• Oats na mmiri ara ehi, mkpụrụ chia, na mkpụrụ osisi

Nri ehihie

otu esi eji mmanụ almond maka uto ntutu

• Burrito nnukwu efere nke nwere agwa ojii, cheese, osikapa, salsa, guacamole na akwụkwọ nri

Nri abalị

• Akwụkwọ nri na ude mmiri na salad n'akụkụ

Atụmatụ nri Friday

Nri ụtụtụ

• Ube oyibo achicha na tomato na cheese feta

Nri ehihie

• Achịcha asparagus na lentil

Nri abalị

• Falafel kechie na tahini, yabasị, pasili, tomato, na letus.

Nri siri ike gbakwunye na nri Lacto-anaghị eri anụ

• Iberibe apụl na aku butter

• Karọt na ahịhịa

• Chiiz na crackers

• Mixed mkpụrụ na obi chiiz

• Igwe oyi

• Yogọt na mkpụrụ osisi

• Amara n'ọkụ edamame

• Ngwakọta nzọ ụkwụ na mkpụrụ, mkpụrụ osisi mịrị amị, na chocolate

1. [1]Richi, E. B., Baumer, B., Conrad, B., Darioli, R., Schmid, A., & Keller, U. (2015). Ihe ize ndụ ahụike metụtara oriri anụ: nyocha nke ọmụmụ banyere ọrịa. J. Vitam. Nutr. Nguzo, 85 (1-2), 70-78.
2. [abụọ]Spencer, E. A., Appleby, P. N., Davey, G. K., & Key, T. J. (2003). Nri na onu oriri na 38 000 EPIC-Oxford anụ na-eri anụ, ndị na-eri azụ, ndị anaghị eri anụ na ndị anaghị eri anụ. Akwụkwọ akụkọ ụwa banyere oke ibu, 27 (6), 728.
3. [3]Wang, F., Zheng, J., Yang, B., Jiang, J., Fu, Y., & Li, D. (2015). Mmetụta nke nri ndị anaghị eri anụ na ọbara ọbara: Usoro nyocha na Meta-Analysis of Randomized Control Trials. Journal of the American Heart Association, 4 (10), e002408.
4. [4]Lanou, A. J., & Svenson, B. (2010). Mbelata ihe ize ndụ nke kansa na ndị anaghị eri anụ: nyocha nke akụkọ ndị na-adịbeghị anya. Nchịkwa na nyocha kansa, 3, 1-8.
5. [5]Yokoyama, Y., Barnard, N. D., Levin, S. M., & Watanabe, M. (2014). Nri anaghị eri anụ na njikwa glycemic na ọrịa shuga: nyocha nyocha na meta-nyocha. Nchọpụta na usoro ọgwụgwọ obi, 4 (5), 373-382.
6. [6]Agrawal, S., Millett, C.J, Dhillon, PK, Subramanian, S. V., & Ebrahim, S. (2014). Dị nri ndị anaghị eri anụ, oke ibu na ọrịa shuga na ndị India bi na ya. Nutrition Journal, 13, 89.
7. [7]Wu, G. (2016). Nri protein na ahụike mmadụ. Nri na ọrụ, 7 (3), 1251-1265.
8. [8]Miller J. L. (2013). Ọrịa na-arịa ọrịa Iron: ọrịa a na-ahụkarị na nke a pụrụ ịgwọta. Ọdụ oldgbọ Mmiri Oyiyi na-agwọ ọrịa, 3 (7), 10.1101 / cshperspect.a011866 a011866.

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