Ka lebaka la bothata bo boholo ba batho ba bangata ba boima ba 'mele ba iqapela mekhoa e mecha ea ho theola boima ba' mele. E 'ngoe ea lijo tse batlang li le nyane joalo ka - peganism, e seng e fetohile mokhoa oa' nete. Ke motsoako oa veganism le paleodiet mme hangata ho thoe ke lentsoe peganism.
Peganism e kopanya metheo ea mantlha ea litsamaiso tsena tse peli tsa matla ka ho fetisisa le ka nepo.
Litsamaiso ka bobeli tsa matla ha li kenye tšebeliso ea lihlahisoa tse hlahisitsoeng ke indasteri kapa tse kileng tsa phekoloa. Lijo tse sa lokisoang li ne li lumella litholoana le meroho, li-mushroom, linate, lipeo, li-oli-based, meroho. Peganism ena e lumella palo e nyenyane ea lijo tse nang le mafura a tlaase a protheine - nama, lijo tsa leoatleng, mahe - lintho tsa motheo tsa lijo tsa paleo.
Ka 2014, peganism e qalile ho boleloa blog ea hae, Mark Hyman, ngaka le sengoli sa buka e rekisoang ka ho fetisisa mabapi le ho ja hantle. O ile a latela mokhoa oa phepelo ena mme a hlalosa sephetho leqepheng leo.
Seo u ka se jang boheteneng
Lijo tsa lijo tsena li fapane haholo, ke ka lebaka leo ba bangata ba khethang mokhoa ona oa ho fana ka matla. Ha ho na lithibelo ho livithamini, liminerale le li-amino acid. Ho lumelloa ho ja meroho le litholoana, lijo-thollo, ho seha nama ea nama ea khomo le ea likhoho, tlhapi le mahe - tsohle tse lokelang ho theha motheo oa matla a motho ea phetseng hantle. Mathata feela a ka hlaha ka ho reka lihlahisoa hobane litlhapi li tlameha ho ts'oaroa metsing a mahala le mehlape e ruiloeng ntle le lihormone le lithibela-mafu. 'Nete ea rona ke khoebo e rarahaneng.
Peganism e ipapisitse le molao-motheo oa "5-4-3-2-1" - ke lijo tse kae tse fapaneng tseo u ka li jang motšehare. sejo se le seng ke ligrama tse 100 tsa sehlahisoa:
- Li-servings tse 5 tsa meroho ntle le lihoete
- Lijo tse 4 - litholoana le lijo-thollo,
- Lijo tse 3 tsa lijo tsa protheine
- Lijo tse 2 tsa mafura
- 1 ho sebeletsa - lebese le leng - soya, linate le kokonate.
U ke ke ua sebelisa tsoekere e hloekisitsoeng le lijo tsohle. E kenyelletsa lihlahisoa tsa lebese, koro, phofo ea koro, lihlahisoa tse feliloeng-li-servings tse 2 tsa joala le li-dessert ho pholletsa le beke.
Leha pasta e se lijo tsa ho theola boima ba 'mele, e ka sebelisoa ka nepo ho theola liponto tseo tse ling; ho tlosa tsoekere ke khaello ea likhalori.
Se ke la lebala ho sebelisa fiber e ngata, matlapi a korong le ho noa metsi a tloaelehileng ho hasanya metabolism.
Melemo le likotsi tsa peganism
Ntho e kholo ka ho fetisisa ea peganism - ho ja nama, likhoho, meroho, litholoana le mafura a meroho a bohlokoa, e bohlokoa bakeng sa bophelo bo tloaelehileng ba motho.
Bothata ke tekanyo e tlaase ea lik'habohaedreite lijong e ka tlaase ho karolo ea 50 lekholong ea lijo tsohle; ka lebaka leo, mokhathala, bofokoli, khatello ea maikutlo, hlooho. 'Mele joalokaha eka o leka ho boloka matla' me o tsielehile. E ka hlaha ka mathata a sa tšoaneng 'meleng - ho hlōleha ha li-hormone le tsamaiso ea endocrine. Ho ba sieo ha lijo tsa lihlahisoa tsa lebese ho fokotsa ho kenngoa ha vithamine D le calcium.