Lintlha tse fanoeng ke US Academy of Nutrition and Dietetics.
Ho sa tsotellehe hore na u mofuta ofe oa meroho, u lokela ho kenyelletsa mefuta e fapaneng ea lijo lijong tsa hau, ho kenyelletsa lijo-thollo, hammoho le litholoana, meroho, linaoa, linate le peo. Ka ho bala keletso ea Academy of Nutrition le Dietetics (USA) bakeng sa batho ba jang meroho, u ka etsa bonnete ba hore lijo tsa hau tsa letsatsi le letsatsi li finyella litlhoko tsa 'mele oa hau.
K'halsiamo.
Batho ba nang le meroho ba lokela ho ja mehloli e mengata ea calcium e le hore ba ka finyella litlhoko tsa bona tsa letsatsi le letsatsi. Liphuputso li bontšitse hore batho ba jang meroho ba monya le ho monya calcium e ngata lijong ho feta batho ba sa jeng meroho. Lihlahisoa tsa lebese ke mohloli o ruileng oa calcium. Haeba lihlahisoa tsa lebese li sa kenyelletsoa lijong tsa hau, calcium e lekaneng e ka fumanoa lijong tsa limela.
Mona ke lethathamo la mehloli ea meroho ea calcium:
- Lebese le se nang mafura a mangata kapa le tlositsoeng, yogurt le chisi
- Lebese la soya kapa lebese la raese
- lijalo
- Li-juice tse nang le calcium
- Tofu e matlafalitsoeng ka calcium
- Meroho e mahlaku a matala
- Broccoli
- linaoa
- Lialmonde le oli ea almonde
- Peo ea Sesame le oli ea sesame (tahini)
- linate tsa soya
Tšepe.
Batho ba nang le meroho ba lokela ho ja mehloli e mengata ea tšepe ho khotsofatsa litlhoko tsa bona tsa letsatsi le letsatsi. Ho sebelisa mehloli ea tlhaho ea vithamine C (litholoana tsa lamunu, lero la lamunu, tamati) lijong tsohle ho eketsa ho monya ha tšepe.
Mehloli ea tšepe:
- Soy, linate
- Meroho e motala o lefifi, litlama
- linaoa
- Bohobe bo entsoeng ka tšepe, raese le pasta
- Peanut butter
Liprotheine.
Protheine e fumaneha lijong tse ngata tsa limela hammoho le lihlahisoa tsa liphoofolo. 'Mele oa hau o tla iketsetsa protheine e felletseng haeba u ja lijo tse ngata tse nang le lik'hilojule tse lekaneng letsatsi lohle.
Mehloli ea protheine ea Vegetarian e kenyelletsa:
- linaoa
- Lihlahisoa tsohle
- Lihlahisoa tsa soya
- Linate le nut butter
- Lihlahisoa tsa lebese
Vithamine B12.
B12 e fumaneha lihlahisoa tsohle tsa liphoofolo, ho kenyelletsa mahe le lihlahisoa tsa lebese. Ho fumana vithamine B12 e lekaneng hangata ha se bothata ho batho ba jang meroho ba jang lebese kapa mahe. Leha ho le joalo, batho ba jang ka thata-thata ba sa jeng meroho kapa ba jang nama, ba ka ’na ba hloka ho tlatsetsa lijong tsa bona ka ho khetha lijo tse nang le vithamine kapa ka ho se nke karolo e fetang 12 lekholong ea boleng ba letsatsi le letsatsi ba vithamine B100 (cobalamin).
Mehloli ea meroho ea B12:
- Lijo tse matlafalitsoeng ka vithamine B12, ho kenyelletsa le tomoso ea phepo e nepahetseng, lebese la soya, muesli. Etsa bonnete ba hore u sheba label.
- Lihlahisoa tsa lebese
Vitamin D.
Lihlahisoa tsa lebese li matlafalitsoe ka vithamine D United States. Batho ba khethang ho se je lihlahisoa tsa lebese le ba sa boneng khanya ea letsatsi kamehla ba ka ’na ba lakatsa ho nahana ka ho noa vithamine D, e seng ho feta karolo ea 100 lekholong ea boleng ba letsatsi le letsatsi.
Mehloli ea meroho ea vithamine D e kenyelletsa:
- Lijo tse matlafalitsoeng ka vithamine D: lebese la soya, lebese la khomo, lero la lamunu, muesli