A re boneng hore na lijo tse tala ke eng, melemo efe e ka fumanoang ho eona le mokhoa oa ho e etsa.
Lijo tse tala ke eng?
Sepheo sa ho ja lijo tse tala ke ho fumana limatlafatsi tse ngata ka mokhoa o silehang habonolo oo ka tlhaho o loketseng 'mele ea rona. Le hoja ho sa hlokahale ho latela lijo tse tala ka ho feletseng le ho bitsoa "vegan e tala", ke habohlokoa ho ja litholoana le meroho e tala letsatsi le leng le le leng.
Lijo tsa lijo tse tala joalo ka setso esale li le teng ho tloha ka bo-1880. Lipatlisiso li bontša melemo e latelang ea mokhoa ona oa bophelo:
- Fokotsa ho ruruha - Ntlafatsa tšilo ea lijo - Fumana fiber e ngata ea lijo - Ntlafatsa bophelo bo botle ba pelo - Ntlafatsa ts'ebetso ea sebete - Thibela kankere - Thibela kapa u phekola ho patoa - Fumana matla a mangata - Letlalo le hlakileng - Thibela bofokoli ba phepo e nepahetseng - Fokotsa li-anti-nutrients le carcinogens lijong - Ho boloka boima bo botle
Ho hlokahala lijo tse kae tse tala hore u inke u le setsebi sa lijo tse tala? Ho na le mefuta e fetang e le 'ngoe ea lijo tse tala tseo motho a ka li labalabelang. Ho itšetlehile ka hore na u khetha efe. Mefuta e meng ea lijo e akarelletsa ho ja tlhapi e tala, lijo tsa leoatleng, lijo tse lomositsoeng, lijo-thollo tse melang, linate, mahe, esita le nama le lihlahisoa tsa lebese.
Mefuta eohle ea lijo tse tala e amana le taba ea hore lijo tse jeoang ha lia lokela ho ba pasteurized, homogenized kapa ho hlahisoa ho sebelisoa chefo e bolaeang likokoanyana, menontsha ea lik'hemik'hale le li-additives tsa lijo, li-solvents tsa indasteri. Sena se bolela hore o qoba kapa bonyane o fokotsa haholo boholo ba lijo tse phuthetsoeng le tse phehiloeng tse tsoang lebenkeleng.
Haeba u belaela ka lijo tse tala 'me u tšoenyehile hore u ke ke ua khona ho ja lijo tse tala feela, hopola ho nka mehato e nyane. Ha ho hlokahale hore u fetohele mofuteng o mocha oa lijo "ho tloha hosasane". Lipatlisiso li bontša hore ha u potlakela ho fetola mofuta o mocha oa lijo, u nahana hore ke lijo feela. 'Me ho ka etsahala hore ebe u tla potlakela ho itokolla ebe u eketsa boima ka mor'a moo. Ho feta moo, keketseho e liehang ea palo ea fiber lijong e ke ke ea baka mathata a tšilo ea lijo.
Lijo tse tala li loketse mang?
Ka sebele bohle. U ka ’na ua nahana ka tsela e ’ngoe, empa lijo tse phehiloeng li thatafalloa ke ’mele ho sila ho feta lijo tse tala, ’me mekhoa e meng ea ho pheha e na le tšekamelo ea ho hlokisa li-enzyme tse ling tsa bohlokoa le ho senya li-antioxidants le livithamine. Lijo tse tala li boetse li thusa ho etsa alkaline 'meleng, ho fokotsa asiti,' me ha ho bonolo hore li belise ka maleng 'me li baka ho ruruha le liketso tsa autoimmune. Sena se sebetsa ho rona bohle, empa haholo-holo ho batho ba nang le mafu a kang:
– Kankere – Lefu la pelo – khatello e phahameng ea mali le k’holeseterole e phahameng – Osteoporosis – Lefu la liphio – Gallstones and gallbladder disease – Parkinson’s disease – Autoimmune disorders – Food allergies – Fatigue – Joint pain – Muscle pain – Headaches – PMS – Hormonal imbalance – boima bo feteletseng le botenya.
A re ke re utloisise pele se etsahalang ka li-enzyme lijong tse phehiloeng.
Ho na le likhang tse ngata tabeng ena, empa litsebi tse ngata li lumela hore lijo tse futhumetseng hoo e ka bang 44 ° C li boloka li-enzyme tse seng bohlokoa haholo. Li-enzyme tsa tšilo ea lijo li sebelisoa ke 'mele ho arola lijo ka likarolo tse nyane, tse sebetsang haholoanyane. Ntlha ena ha ea lokela ho hlokomolohuoa, hobane hase feela palo ea limatlafatsi tseo lijo li fanang ka tsona, empa hape le kamoo re khonang ho monya limatlafatsi tsena kateng.
Makhopho le lisele tse ling li hlahisa li-enzyme tse silang lijo (li-endogenous enzymes), ha lijo tse tala li fana ka li-enzyme tse ling (li-exogenous enzymes). Ha re sebelisa li-enzyme tse tsoang kantle ho naha, ho ba bonolo hore re sile limatlafatsi ntle le ho imetsa tsamaiso ea rona ea tšilo ea lijo.
Lijo tse ngata tse nang le li-antioxidants li na le maikutlo a ho pheha hobane li-phytonutrients ha li khone ho mamella mocheso o phahameng. Ka har'a lihlahisoa, metsoako ea lik'hemik'hale e qala ho fetoha, li-enzyme lia lahleha, 'me lijo ha li na thuso.
Lebaka le leng la ho ja lijo tse tala ke hore li feta habonolo lits'ebetsong tsa rona tsa tšilo ea lijo. Ha lijo tse telele li lutse ka har'a lipampitšana tsa mala a rona, ho na le menyetla e mengata ea ho lomosa le ho baka mathata a kang ho nyeheloa ke pelo, khase le litšila tse chefo. Nakong ea ho belisoa ka maleng, liprotheine lia bola le mafura a fetoha rancid, e leng se amang mucosa ea mala hampe 'me e ka lebisa ho phunyeha ha mala (leaky gut syndrome).
Qetellong, lijo tse tala li na le tšusumetso e kholo ho leka-lekaneng la acid-base 'meleng. Ha acidity e eketseha, ho bonolo hore mafu a hlahe 'meleng, hobane acidosis e fokotsa ho itšireletsa mafung. 'Mele o ka ba le asiti e feteletseng ka lebaka la tšilafalo ea tikoloho, khatello ea maikutlo, lijo tse phehiloeng, khaello ea limatlafatsi le metsi a haelloang ke liminerale. Lijo tse phehiloeng li hlahisa asiti e ngata 'meleng, ha lijo tse tala li etsa hore asiti e be matla 'me e thusa ho alkalise' meleng.
Raw vs Vegan: Phapano ke efe?
Lijo tse tala le veganism e tala li na le molao-motheo o le mong o tloaelehileng - ho sebelisoa ha lijo tse tala e le ho lekanya tšebeliso ea tlhaho ea lihlahisoa. Mefuta e meng ea lijo tse tala e kenyelletsa ho ja tlhapi e tala, lihlahisoa tsa lebese, nama le mahe, esita le lijo tse ling tse phehiloeng. Ha ho na liperesente tse loketseng tsa lijo tse phehiloeng le tse tala tseo u lokelang ho leka ho li sebelisa.
Li-vegans tse tala ha li je lihlahisoa leha e le life tsa liphoofolo 'me li ja lijo tse fokolang haholo tse entsoeng, tse ka ba thata haholo ho batho ba bangata. Lebaka leo ka lona ho sa khothaletsoang ho ea vegan e tala ka ho feletseng ke hore haeba u loana le matla a fokolang, mokhathala, boima ba 'mele, ho hloka thari, ho tepella maikutlong kapa mathata a methapo, tahlehelo ea mesifa, kapa masapo a fokolang, u tla thatafalloa ke ho hlaphoheloa ho tloha ha u ntse u e-na le matla a fokolang. lijo tsa meroho kapa vegan. dijo.
Joang ho ja lijo tse ngata tse tala?
Tsohle li mabapi le ho leka-lekana. Ho ka etsahala hore u ikutloe u le betere ha u ja lijo tse ngata tse tala ho phaella ho tse phehiloeng hanyenyane.
Ho khothalletsoa ho kenyelletsa lijong tsa hau tsa lijo tse kang:
Meroho - Litholoana tsa Citrus - Peō ea soneblomo, peo ea sesame, peo ea mokopu - Avocado - Kokonate "kefir" kapa kefir e tloaelehileng ea tlhaho - Meroho e tala e kang lihoete, celery, pelepele, tamati, joalo-joalo - Yoghurt ea tlhaho - Kokonate kapa oli ea mohloaare - E betsoe meroho (sauerkraut, kimchi) - Lehapu le mahapu
Ho boloka matla a phalla ka tsela e nepahetseng, leka ho latela mehato ena:
Lijong tsohle, tlatsa halofo ea poleiti ea hau ka meroho e foreshe, e se nang starchy.
Pheha lijo "ka bonolo", mocheso o sa feteng 40 ° C, u sebelisa mouoane, ho mela, ho pheha ka mocheso o tlaase. Hopola hore u ka khetha lijo tsa hau ka bomong, 'me u ikhethele se u loketseng. Ka kakaretso, lijo tse tala li lokela ho ja lijo tse ka bang 75-80% tsa limela tse sa futhumatsang ka holimo ho 40 ° C. Empa u ka ikhethela chelete eo.
Tlosa mafura a mabe ka a matle. Fetolela ho oli ea mohloaare e sa hloekisoang, oli ea kokonate, avocado, linate le peo.
Kenya sebaka sa li-snacks tse tsoekere le lijo-thollo tse hloekisitsoeng. Tlosa raese e tšoeu, pasta e tšoeu, bohobe, pizza, li-sauces tse monate le li-condiments, sopho, li-crackers, lijo tse entsoeng ka makotikoti, lino tse tsoekere le yogurt. Ho e-na le hoo, ja lijo-thollo tse hlometseng (linaoa, bohobe le lihlahisoa tse bolila) ka mokhoa o itekanetseng. Ja litholoana tse foreshe bakeng sa lipompong.
Kahoo, o tla qala ho ja "li-superfood" tse ngata. Ho phaella moo, u tla khona ho ja lijo tse ngata haholo, kaha lijo tse tala li boima ho feta, empa li na le lik'hilojule tse fokolang haholo.
Melemo ea lijo tse lomositsoeng lijong tsa lijo tse tala
Lijo tse lomositsoeng e ’nile ea e-ba lijo tsa motheo hoo e ka bang lichaba tsohle tse phelang lefatšeng. Lijo tse tala ka tlhaho li hlahisa li-probiotics ha li pepesehetse oksijene. Ka lilemo tse likete tse ngata, batho ba 'nile ba ja kefir, hlama e bolila, kombucha, sauerkraut le kvass. Li-probiotic, tse fanoang ke lijo tse lomositsoeng, ke "libaktheria tse ntle" tse lulang ka maleng a rona mme li ikarabella bakeng sa ho monya limatlafatsi le ho ts'ehetsa sesole sa hau sa 'mele. Li re thusa ho tlatsa mala a rona ka microbiota e molemo hang ha ts'ebetso ea ho ntša chefo le litšila e se e qalile. Lijo tsa probiotic li susumetsa microbiome e phetseng hantle, li ntle bakeng sa tsamaiso ea tšilo ea lijo, li ntlafatsa ho itšireletsa mafung, li thusa letlalo le hlakileng, ebile li thusa ho boloka botsitso ba lihormone le boima ba 'mele bo botle. Ebang u ja lijo tse tala kapa che, u ka sebelisa lijo tse lomositsoeng haholoanyane lijong tsa hao ho thusa ho thibela mathata a tšilo ea lijo, mathata a letlalo, candidiasis, lefu la autoimmune le mafu a tšoaetsanoang.
Na ho na le li-contraindication mabapi le lijo tse tala?
Meroho e meng, joalo ka e fumanoang lelapeng la meroho ea cruciferous (k'habeche, broccoli, cauliflower, kale, mosetareta le limela tsa Brussels), li na le metsoako eo ho feta tekano e ka thibelang ts'ebetso ea qoqotho le ho khothalletsa hypothyroidism, empa tsena li koaloa ke mocheso. Liphuputso tse ling li boetse li bontšitse hore pelepele le li-mushroom li ba le limatlafatsi tse ngata ha li phehiloe.
Na ho na le batho ba sa rateng lijo tse tala? Ee. Hopola sena: leha ho kenyelletsa lijo tse tala tse ngata lijong tsa hau ho na le melemo e mengata, lijo tse tala tse felletseng ha li sebetse hantle ho batho ba nang le mefuta e itseng ea mala. Litholoana le meroho e tala li thata ho sila batho ba bang ba haelloang ke li-enzyme tse itseng kapa matla a ho sila lijo.
Haeba u e-na le tsamaiso ea 'mele ea ho sila lijo e bonolo, lefu la mala a ho ruruha khafetsa joalo ka lefu la ulcerative colitis, khetho e ntle ke ho emisa ho pheha. Haeba re sa khone ho sila livithamine le liminerale tse tsoang lijong, re ipeha kotsing ea khaello ea phepo e nepahetseng le mafu a mang. Sena se ka etsahala haeba 'mele ea rona e sa khone ho senya marako a fiber a lisele tsa semela ho fumana limatlafatsi tse bolokiloeng, kahoo ho pheha ka mocheso o tlase ho ea bohareng ho ka thusa maemong a mang.
Mohloli: Dr.Axe