Ukutya kwe-Lacto-imifuno: Izibonelelo zezeMpilo, iingozi, kunye nesicwangciso sokutya

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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Ulibale ukutya kweMeditera, ukutya kwe-Paleo, ukutya kwe-Atkins kunye ne-DASH (iindlela zokutya zokumisa uxinzelelo lwegazi)! Ukutya kwe-Lacto-imifuno yindlela entsha - abantu abayikhethayo ngenxa yezibonelelo zayo ezininzi zempilo.

Yintoni iLacto-yemifuno yokutya?

Ukutya okutya imifuno yelacto luhlobo lokutya okungafakwanga inyama yenkukhu, inyama, ukutya kwaselwandle kunye namaqanda. Ngamanye amagama, ukutya kwe-lacto-vegetarian kubandakanya konke ukutya okusekwe kwizityalo kunye neemveliso zobisi ezifana neyogathi, itshizi, ubisi, ubisi lweebhokhwe, njl.

Ngokophando, ukunciphisa ukutya inyama kunye nezinye iimveliso zezilwanyana kunceda impilo yakho ngeendlela ezininzi ^[1] .

E-Indiya, ezinye iindawo zilandela ukutya okunezityalo ezitya imifuno njengoko iinkqubo zazo zonqulo kunye neenkolelo zifuna njalo.

Izibonelelo zezeMpilo zokutya kweLacto-yemifuno

1. Uncedo ekunciphiseni ubunzima

Izifundo zibonise ukuba isalathiso sobunzima bomzimba (i-BMI) sisezantsi kwimifuno xa kuthelekiswa nabo batya inyama ^[Mbini] . Ukutya okusekwe kwizityalo kuneekhalori ezimbalwa, ifayibha eninzi kunokutya okusekwe kwinyama, okuluncedo ekunciphiseni ubunzima.

2. Ixhasa impilo yentliziyo

Ngokwengxelo epapashwe kwiJenali yeAmerican Heart Association, ukutya okunesondlo semifuno kunciphisa i-cholesterol embi, eyona nto inegalelo elikhulu kwisifo sentliziyo ^[3] . Ukutya kwemifuno, njengokutya kwe-lacto-vegetarian, kuluncedo ekunciphiseni inqanaba loxinzelelo lwegazi, ngaloo ndlela kunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo kunye nokubetha kwengqondo.

3. Uthintela umhlaza

Ngokophando olupapashwe kuLawulo lweCancer noPhando, ukusetyenziswa kokutya kwemifuno kunganciphisa umngcipheko wokukhula kweentlobo ezahlukeneyo zomhlaza ngepesenti ye-10-12 ^[4] .

4. Ukulawula iswekile yegazi

Izifundo zophando zibonise ukuba ukutya okune-lacto-imifuno kunokulawula amanqanaba eswekile yegazi. Isifundo esasiquka i-255 yohlobo lwe-2 yabantu abanesifo seswekile abatya ukutya kwemifuno babenokwehla okukhulu kwi-hemoglobin A1c (HbA1c) ^[5] .

Abantu abadala abayi-156,000 abalandela ukutya okune-lacto-imifuno babengama-33 eepesenti kuncinci ukuba nohlobo lweswekile yesi-2, xa kuthelekiswa nabo balandela ukutya okungatyiwa ngabantu, kukhankanyiwe ukugqiba isifundo sophando, esapapashwa kwiNutrition Journal ^[6] .

Ukutya okutyayo kwiLacto-yemifuno yokutya

• Iziqhamo - iiorenji, iipesika, iibhanana, iiapile, iivatala, amaqunube kunye neeperile.

• Imifuno - Iipelepele zeBell, isipinatshi, i-broccoli, icauliflower, i-kale kunye ne-arugula.

• Amazimba - I-oats, irayisi, iquinoa, amaranth, irhasi kunye ne-buckwheat.

• Imifuno - Iichickpeas, ii-ertyisi, iilentile kunye neembotyi.

• Iimveliso zederi - Ibhotolo, itshizi, iyogathi, kunye nobisi.

• Amafutha asempilweni -I-avokhado, ioyile yomnquma, kunye neoyile yekhokhonathi.

• Amantongomane Iihazelnuts, iiamangile, iiwalnuts, iinati zaseBrazil, iipistachios, kunye neeutters ze nut.

• Ukutya kweeproteni - Tofu, tempeh, umgubo weprotein yemifuno, ivili, kunye nemvubelo yesondlo.

• Imbewu - Imbewu kajongilanga, imbewu ye-chia, ithanga, i-Flaxseeds, kunye ne-hemp.

• Iherbs kunye nezinongo - irosemary, i-thyme, ikumin, i-oregano, iturmeric, ipepile kunye nebasil.

Ukutya okukuphetshwa kukutya okune-Lacto-imifuno

• Inyama -Imvana, inyama yenkomo, inyama yehagu, inyama yenkomo, kunye nemveliso yenyama egqityiweyo enjenge-sausage, i-bacon, kunye nenyama yedeli

• Iinkuku - Inkukhu, irhanisi, ikalikuni, idada, kunye nezagwityi.

• Amaqanda -Iqanda zamaqanda, abamhlophe beqanda, kunye namaqanda apheleleyo.

• Ukutya kwaselwandle I-Sardines, mackerel, ityhuna, isalmon, i-shrimp kunye nee-anchovies.

• Izithako ezisekwe kwinyama -Carmine, i-gelatin, i-suet, kunye nesinqumelo.

Iziphumo ebezingalindelekanga zokutya kweLacto-yemifuno

Inyama, ukutya kwaselwandle, kunye neenkuku zizinto ezityebileyo zeprotein, zinc, iron, omega 3 fatty acids, kunye nevithamini B12. Amaqanda ngowona mthombo ubalaseleyo wevithamini A kunye novithamini D. Ukusilela kwezi zakhamzimba kungakhokelela kwiimeko ezithile zempilo ezinje ngokutshintsha kwemood, ianemia, ukungasebenzi komzimba kakuhle, kunye nokukhula okumileyo ^[7] , ^[8] .

Isicwangciso sokutya sokutya kweLacto-yemifuno

Isicwangciso sokutya sangoMvulo

Isidlo sakusasa

• I-Oatmeal kunye nesinamon powder kunye nebanana elisikiweyo

Isidlo sasemini

• I-burger yemifuno eneebhatata ezineswekile kunye nesaladi esecaleni

Isidlo sangokuhlwa

• Iipilisi zentsimbi ezifakwe iquinoa, iindidi zemifuno kunye neembotyi

Isicwangciso sokutya sangoLwesibini

Isidlo sakusasa

• I-yogurt ifakwe i-walnuts kunye namajikijolo adibeneyo

Isidlo sasemini

• I-Lentil curry nerayisi emdaka, igalikhi, ijinja kunye neetumato

Isidlo sangokuhlwa

• I-pepper-fry pepper, izaqathe, iimbotyi eziluhlaza, izaqathe kunye ne-sesame-ginger tofu

Isicwangciso sokutya sangoLwesithathu

Isidlo sakusasa

• I-Smoothie ene-veggies, iziqhamo, iprotheni ye-whey, kunye nebhotolo yebhotolo

Isidlo sasemini

• Ichickpea pot pie ecaleni kweekherothi ezigcadiweyo

Isidlo sangokuhlwa

• I-Teriyaki tempeh kunye nomzala kunye ne-broccoli

Isicwangciso sokutya ngoLwesine

Isidlo sakusasa

• Oats ngobisi, imbewu ye-chia, kunye neziqhamo

Isidlo sasemini

• Isitya seBurrito esineembotyi ezimnyama, itshizi, irayisi, isalsa, iguacamole, kunye nemifuno

Isidlo sangokuhlwa

• Imifuno ngekhilimu omuncu kunye nesaladi esecaleni

Isicwangciso sokutya sangoLwesihlanu

Isidlo sakusasa

• I-avocado toast kunye neetumato kunye ne-feta cheese

Isidlo sasemini

• I-asparagus egcadiweyo kunye neelentile

Isidlo sangokuhlwa

• Isongelo seFalafel nge-tahini, itswele, iparsley, iitumato, kunye neletisi.

Ukutya okulula okusempilweni Ukubandakanya kwiLacto-yokutya yemifuno

• Ii-apile ezisikiweyo kunye nebhotolo yebhotolo

• Iminqathe kunye nehummus

• Iitshizi kunye nabaqhekezi

• Iziqhamo ezixutyiweyo necottage cheese

• Iichips ezibandayo

• Yogurt ngamaqunube

• I-edamame ebisiweyo

• Umxube uxubene namandongomane, iziqhamo ezomisiweyo, kunye netshokholethi emnyama

1. [1]URichi, E. B., Baumer, B., Conrad, B., Darioli, R., Schmid, A., kunye noKeller, U. (2015). Imingcipheko yezempilo enxulunyaniswa nokusetyenziswa kwenyama: uphononongo lwezifundo zesifo. J. Vitam. Isondlo. Res, 85 (1-2), 70-78.
2. [Mbini]USpencer, uE, u-Appleby, uP. N., uDavey, uG. K., kunye noKhiye, uT. J. (2003). Ukutya kunye nesalathiso sobunzima bomzimba kwi-38 000 EPIC-Oxford abatya inyama, abatya iintlanzi, abatya inyama kunye nemifuno. Ijenali yamazwe aphesheya yokutyeba kakhulu, 27 (6), 728.
3. [3]UWang, F., Zheng, J., Yang, B., Jiang, J., Fu, Y., & Li, D. (2015). Iziphumo zokutya kwemifuno kwi-Lipids yegazi: Uphononongo olucwangcisiweyo kunye neMeta-Uhlalutyo lweemvavanyo ezilawulwa ngokungahleliwe. Ijenali yeAmerican Heart Association, 4 (10), e002408.
4. [4]ILanou, A.J, kunye neSvenson, B. (2010). Ukwehlisa umngcipheko womhlaza kubantu abatya inyama: uhlalutyo lweengxelo zamva nje. Ulawulo lomhlaza kunye nophando, 3, 1-8.
5. [5]Yokoyama, Y., Barnard, N. D., Levin, S. M., kunye noWatanabe, M. (2014). Ukutya kwemifuno kunye nolawulo lwe-glycemic kwisifo seswekile: uphononongo olucwangcisiweyo kunye nohlalutyo lwe-meta.Cardiovascular diagnostic kunye nonyango, 4 (5), 373-382.
6. [6]Ukurhoxa, S., Millett, C. J., Dhillon, P.K, Subramanian, S. V., kunye no-Ebrahim, S. (2014). Uhlobo lokutya kwemifuno, ukutyeba kakhulu kunye neswekile kubantu abadala baseIndiya Ijenali yesondlo, 13, 89.
7. [7]Wu, G. (2016). Ukutya iiprotein zokutya kunye nempilo yabantu Ukutya kunye nomsebenzi, 7 (3), 1251-1265.
8. [8]UMiller J. L. (2013). Ukunqongophala kwe-Iron anemia: isifo esixhaphakileyo nesinyangekayo.Iimbono zeCold Spring Harbour kwezonyango, 3 (7), 10.1101 / cshperspect.a011866 a011866.

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