LACTO-ZVINODYIWA KUDYA: HUTANO KUBATSIRA, NJODZI, & KUDYA CHIRONGWA

Yekukurumidza Alerts Nyorera Izvozvi

Hypertrophic Cardiomyopathy: Zviratidzo, Zvinokonzera, Kurapa Uye Kudzivirira Wona Sample Yekukurumidza Nyevero Bvumidza ZViziviso ZveZuva Nezvekuzivisa

Just In

6 hrs apfuura Chaitra Navratri 2021: Zuva, Muhurta, Tsika Uye Kukosha Kwemutambo uyu
7 hrs apfuura Hina Khan Anobwinya Kumusoro Nemhangura Green Girazi Shadow Uye Glossy Nude Miromo Tora Iko Kutarisa Mune Mashoma Akareruka Matanho!
9 hrs apfuura Ugadi Uye Baisakhi 2021: Spruce Up Yako Festive Tarisa NaCelebs-Akafuridzirwa echinyakare Masutu
12 hrs apfuura Mazuva ese Horoscope: 13 Kubvumbi 2021

Unofanira Kutarisa

Usapotsa

Kumba Hutano Chikafu Nutrition oi-Neha Ghosh Na Neha Ghosh muna Chikunguru 26, 2019

Kanganwa chikafu cheMediterranean, chikafu chePaleo, chikafu cheAtkins uye DASH (Kudya nzira yekumisa Hypertension) kudya! Lacto-yemidziyo chikafu ndicho chiitiko chitsva - chiri kusarudzwa nevanhu nekuda kwehuwandu hwayo hutano hunobatsira.

Chii chinonzi Lacto-yemidziyo Kudya?

Kudya kweLaco-vegetarian rudzi rwekudya kwemuriwo kusanganisa huku, nyama, hove, nemazai. Mune mamwe mazwi, chikafu cheLaco-vegetarian chinosanganisira zvese zvekudyara-zvinodyiwa uye zvigadzirwa zvemukaka senge yogati, chizi, mukaka, mukaka wembudzi, nezvimwe.

Sekureva kwechidzidzo, kudzikisa kudyiwa kwenyama nezvimwe zvigadzirwa zvemhuka kunobatsira hutano hwako munzira dzinoverengeka ^[1] .

MuIndia, dzimwe nharaunda dzinotevera chikafu chinogadzirwa nemavha senge zvavanotenda uye zvavanotenda zvinoda kudaro.

Hutano Makomborero ELacto-yemidziyo Kudya

1.Aids mukudzikira uremu

Zvidzidzo zvakaratidza kuti body mass index (BMI) yakadzikira mune vezvirimwa kana zvichienzaniswa neavo vanodya nyama ^[piri] . Zvidyarwa-zvinodyarwa zvine mashoma macalorie, yakawanda fiber kupfuura nyama-yakavakirwa kudya, izvo zvinobatsira pakurasikirwa nehuremu.

2. Inotsigira hutano hwemwoyo

Sekureva kweshumo rakaburitswa muRondedzero yeAmerican Heart Association, zvinodyiwa zvine maroboro-zvinodyiwa mukudzikisa cholesterol yakaipa, inova iyo inonyanya kukonzera chirwere chemwoyo ^[3] . Kudya kwemiriwo, senge iyo lacto-yemidziyo chikafu, inobatsira mukuderedza yakakwira BP, nekudaro ichideredza njodzi yekurwara nemoyo uye sitiroko sitiroko.

3. Inodzivirira gomarara

Sekureva kweongororo yakaburitswa muCancer Management uye Tsvagiridzo, kudyiwa kwechikafu chemuriwo kunogona kudzikisira mukana wekuvandudza marudzi akati ekenza ne102 muzana. ^[4] .

4. Kudzora shuga yeropa

Zvidzidzo zvekutsvaga zvakaratidza kuti lacto-yemidziyo chikafu chinogona kudzora mashuga eropa. Chidzidzo chaisanganisira 255 yerudzi rwevanhu 2 vane chirwere cheshuga vaidya kudya kwemiriwo vane kudzikira kukuru muhemoglobin A1c (HbA1c) ^[5] .

Vakuru gumi nevatanhatu vakatevera kudya kwechiropa-miriwo vaive makumi matatu nemasere muzana mukana wekuve nechirwere cheshuga chechipiri, zvichienzaniswa neavo vanotevera kudya kusiri kwemuriwo, zvakataurwa kupedzisa chidzidzo chekutsvagisa, chakaburitswa muNutrition Journal ^[6] .

Kudya Kudya PaLacto-yemidziyo Kudya

Zvibereko - Maorenji, mapichisi, mabhanana, maapuro, mavise, michero uye mapere.

Muriwo - Bhero mhiripiri, sipinashi, broccoli, cauliflower, kare uye arugula.

Mbeu dzese - Oats, mupunga, quinoa, amaranth, bhari, uye buckwheat.

Muriwo - Chickpeas, pizi, nyemba, uye bhinzi.

Zvigadzirwa zvemukaka - Ruomba, chizi, yogati, uye mukaka.

Mafuta ane hutano - Avocado, mafuta omuorivhi, uye mafuta ekokonati.

Nuts - maHazelnuts, maarumondi, walnuts, nzungu dzeBrazil, mapistachios, uye mabutiro emuti.

Zvokudya zveprotein - Tofu, tempeh, yemidziyo mapuroteni poda, whey, uye mbiriso yekudya zvinovaka muviri.

Mbeu - Mbeu yezuva (sunflower), chia mbeu, manhanga mbeu, marakisi, nembeu yehemp.

Miriwo nezvinonhuwira - Rosemary, thyme, kumini, oregano, turmeric, mhiripiri, uye basil.

Zvekudya Zvekudzivirira Pane Iyo Lacto-yemidziyo Kudya

Nyama - Gwayana, nyama yemombe, nyama yenguruve, nyama yemombe, uye zvakagadzirwa nyama zvigadzirwa soseji, bhekoni, uye nyama yekudyira.

Nyuchi - Huku, hanzi, turkey, dhadha, uye zvihuta.

Mazai - Mazai emazai, mazai machena, uye mazai akazara.

Zvokudya zvegungwa - Sardines, mackerel, tuna, salmon, shrimp, uye anchovies.

Nyama-based zvinoshandiswa - Carmine, gelatin, suet, uye mafuta enguruve.

Side Migumisiro YeLacto-yemidziyo Kudya

Nyama, hove dzegungwa, uye huku huku hupfumi hunotakura mapuroteni, zinc, iron, omega 3 fatty acids, uye vhitamini B12. Mazai ndiwo manyuko akanaka evhitamini A uye vhitamini D. Kushomeka mune izvi zvinovaka kunogona kutungamira kune mamwe mamiriro ehutano sekushanduka kwemanzwiro, kupererwa neropa, kushomeka kwekudzivirira immune, uye kukura kuderera. ^[7] , ^[8] .

Kudya Chirongwa cheLacto-yemidziyo Kudya

Muvhuro chirongwa chekudya

Kudya kwemangwanani

Oatmeal nesinamoni upfu uye bhanana rakachekwa

Kwekudya kwemasikati

Vegetable burger neinotapira mbatatari wedges uye padivi saladhi

Kudya kwemanheru

Bhero mhiripiri yakakomberedzwa nequinoa, yakavhenganiswa veggies, uye bhinzi

Chipiri chirongwa chekudya

Kudya kwemangwanani

Yogurt yakavezwa nema walnuts uye majee akasanganiswa

Kwekudya kwemasikati

Lentil curry ine brown mupunga, gariki, ginger, uye matomatisi

Kudya kwemanheru

Ita-fry pepper, karoti, bhinzi bhinzi, karoti, uye sesame-ginger tofu

Chitatu chirongwa chekudya

Kudya kwemangwanani

Smoothie ine mavegi, michero, whey protein, uye nati ruomba

Kwekudya kwemasikati

Chickpea pot pie pamwe nerutivi rwemakarotsi akagochwa

Kudya kwemanheru

Teriyaki tempeh necouscous uye broccoli

China chirongwa chekudya

Kudya kwemangwanani

Oats nemukaka, chia mbeu, uye michero

Kwekudya kwemasikati

Burrito ndiro ine nyemba nhema, chizi, mupunga, salsa, guacamole, uye miriwo

Kudya kwemanheru

Muriwo nekirimu yakasviba uye parutivi saladhi

Chishanu chirongwa chekudya

Kudya kwemangwanani

Avocado toast nematomatisi uye feta cheese

Kwekudya kwemasikati

Asparagus yakakangwa uye nyemba

Kudya kwemanheru

Falafel putira ne tahini, hanyanisi, parsley, madomasi, uye lettuce.

Hutano Snacks Kuisanganisira MuLacto-yemidziyo Kudya

Sliced maapuro ane nut butter

Makarotsi uye hummus

Cheese uye maputi

Muchero wakasanganiswa necottage cheese

Cold machipisi

Yogati nemabriji

Yakakangwa edamame

Tiraira sanganisa nenzungu, michero yakaomeswa, uye chokoreti yakasviba

Wona Chinyorwa Mareferenzi

[1]Richi, E. B., Baumer, B., Conrad, B., Darioli, R., Schmid, A., & Keller, U. (2015). Njodzi dzehutano dzakabatana nekudyiwa kwenyama: ongororo yezvidzidzo zvehutachiona. J. Vitam. Nutriti. Res, 85 (1-2), 70-78.
[piri]Spencer, E.A, Appleby, P.N, Davey, G.K, & Key, T. J. (2003). Kudya uye muviri mashoma index mu38 000 EPIC-Oxford vanodya nyama, vanodya hove, vanodya zvinomera uye vegans .International magazini yekurema, 27 (6), 728.
[3]Wang, F., Zheng, J., Yang, B., Jiang, J., Fu, Y., & Li, D. (2015). Mhedzisiro yeVheji Vezvirimwa paRopa Lipids: Kuongorora Kwakarongeka uye Meta-Kuongorora kweRandomized Kudzora Miedzo. Jenali yeAmerican Heart Association, 4 (10), e002408.
[4]Lanou, A.J, & Svenson, B. (2010). Yakadzora njodzi yekenza mune vezvinodyiwa: ongororo yazvino mishumo.Cancer manejimendi uye kutsvagisa, 3, 1-8.
[5]Yokoyama, Y., Barnard, N. D., Levin, S. M., & Watanabe, M. (2014). Kudya kwezvirimwa uye glycemic kutonga mune chirwere cheshuga: kuongororwa kwakarongeka uye meta-ongororo.Cardiovascular diagnostic and therapy, 4 (5), 373-382.
[6]Agrawal, S., Millett, C. J., Dhillon, P.K, Subramanian, S. V., & Ebrahim, S. (2014). Rudzi rwezvinodyiwa zvinomera, kufutisa uye chirwere cheshuga muvanhu vakuru veIndia. Nutrition jenareta, 13, 89.
[7]Wu, G. (2016). Kudya kweprotein kudya uye hutano hwevanhu Chikafu & basa, 7 (3), 1251-1265.
[8]Miller J. L. (2013). Iron inoshaya anemia: chirwere chakajairika uye chinorapika. Cold Spring Harbour maonero mune zvekurapa, 3 (7), 10.1101 / cshperspect.a011866 a011866.