Lacto-ovo-jeng nama: Ho ea ka litsebi tsa phepo, melemo, menu ya le ulasan pelanggan

Nakong ea hona joale, batho ba eketsehileng ba le tšekamelo ea ho boloka bophelo ba ka bophelo bo botle, e leng se bolelang ho tšepahala ho melao-motheo ea phepo e nepahetseng le ho ikoetlisa kamehla e le mefuta e fapaneng ya lipapali. Empa mofuta ofe ea tsamaiso phepelo matla ka bitsoa nepahetse? Ho fapana le maikutlo a atileng, e hana lipompong, lihlahisoa lebakeng, 'me boholo ba lihlahisoa tsa maiketsetso ha ho bolele hore o ile oa qetella o qalisa tseleng ea bophelo bo botle le phela nako e telele. litsebi tsa phepo Professional hape ho kgothaletsa hore a tlohele ho hlahisa nama le litlhapi le liindasteri. Hobaneng? Setsebi keletso e thehiloeng lebaka le utloahalang.

Lacto-ovo-jeng nama lijo e le feela oona tsamaisong nepahetse matla

Ho thata ho ngangisana le 'nete ea hore nama, likhoho le tlhapi e na le bohlokoa bakeng sa ho boloka bophelo bo botle ba batho dintho: divithamini, le liminerale le acid tse mafura. Leha ho le joalo, ho sebelisa lihlahisoa tsena e haholo tsa fokotswa ka lebaka la ho ka 'nang (le maemong a mangata - le ea sebele) bona kotsi: indasteri ea kajeno hloka tšebeliso atile ya dintho kotsi a maiketsetso, ho akarelletsa le o bolokang hanyane tsa utolola. Ka boiteko ba ho hlōla botšepehi ba bareki, Russia le linaheng tse ling baetsi ba lihlahisoa ka lekarecheng le enhancers tatso, lidae le esita le flavoring mahlahana (e qetellang ke haholo-holo ruileng lihlahisoa seka-fela, boloka, disoseji). Seo a ka se nkang e le hore moreki ea nang le hlooho ka mahetleng ho ea le ea sa lumellana ho chefo 'mele e na thuso le mohola additives lik'hemik'hale? Ha ho bolele 'nete ea hore tse fetang tse peli ho ba bararo ho sebelisoe joalo ke carcinogenic.

Lacto-ovo-jeng nama, menu ya e akarelletsang lihlahisoa tse ngata ba tloaelehileng, ho bonahala tsela feela ho tsoa boemong boo. Hobaneng qeta chelete ka k'hemistri hoo e batlang e inedible, haeba o ka fokotsa sete ya dijo tsa tlhaho ruileng dintho tsa bohlokwa bakeng sa bophelo ka ho feletseng?

seratsoana khethehileng

Lebaka le ka sehloohong bakeng sa ho se tšepane tlhaho ea batho ho fallela lacto-ovo jeng nama - lethathamo la lihlahisoa moo ho na le lithibelo. Ho leleka ha boemedi e nepahetseng haholo ya phepelo oona tsamaisong matla e lekaneng ea ho hlahloba menu ya moo o eang ho khomarela le eona. Kenngwe ho tswa ho lijo tsa nama, likhoho le litlhapi - sena ha se feela feshene bakeng sa bophelo bo sa ka bophelo bo botle. litsebi tsa phepo Professional eletsa ho lefa a lebisa tlhokomelo le haufi le ho se tšoane ha matla haholo ea lijo tse ka jeoang letsatsi le letsatsi. tholoana ena, meroho, mahe, lebese le lebese lihlahisoa, lihlahisoa lebakeng, pasta, lipompong (ho akarelletsa le chokolete ratang mong le e mong o), lijo-thollo le motoho, muesli, linate, ditholwana omisitsoeng, li-mushroom, dino efe kapa efe. Lacto-ovo - mola ka vegetarianism, e le hore ho ja hoo e ka bang tsohle, empa ka ho fetisisa kotsi.

Phelang ka ntle ho nama

Ntho ea bohlokoa ka ho fetisisa u lokela ho tseba ho tswa ho hana lihlahisoa tsa nama le litlhapi (ho akarelletsa le derivatives), - ke hore le mohato ka bophelo bo bocha o qalang ka nako e telele, empa bohlokoahali tshebetso ya ho hlaphoheloa ba phelang eohle. Thibelo ea botenya le phokotso boima, fokotswa kotsing ea mafu a sa foleng, phela nako e telele, ho hloka mathata le pampitšana ea gastrointestinal, fokotseha kabelo e akaretsang ea (kgotlelo tloha tikoloho) ja tsa contaminants ka lisele tse ka, matlafatsa masapo - tsena ke feela ba bang ba melemo e mengata ea ho switjha ho lacto ka -ovo-vegetarianism. Feedback ho ba ba se a ntse qalisa tsela e ho nako e telele le ho thaba bophelong, 'me maikutlo a litsebi tsa phepo litsebi ba fokotswa ho etsa qeto e le' ngoe: ho hana nama le tlhapi e tla u tlisetsa melemo e feela le tabeng leha e le efe ha ho kotsi. Haeba u ba tšaba khaello ea phepo e nepahetseng, leka ho rera esale pele dijo tsa hao. Tse latelang ke tsa ba neng ba u se ke ua ka botlalo lumela ka lacto-ovo-jeng nama, e le menu ya qaqileng bakeng sa beke.

Pele ho qalong

Pele, a re ke re hlakisa hore se kenngwe ha nama le litlhapi lihlahisoa tsa lijo tsa hoseng hao, ja lijo tsa motšehare le tsa mantsiboea, o ke ke ba le bothata ba ho haella protheine. Le protheine e ngata dimela ke e ngata ea bohlokoa ho feta ho feta steaks, chops le disoseji. Ka lijo tsa tlhaho ba le phytochemicals sireletsang. Mohlala, linaoa li tsejoa ka bokhoni ba bona ba ikhethang oa ho theola maling tsoekere ka motsoako oa protheine le faeba. Bapisoa le linaoa nama, dierekisi le lensisi na le ka tlaase ho moo sebabole amino acid, 'me ka hona - u se ke ua kenya letsoho hore ho leaching ea k'halsiamo tloha masapong. Haeba u ka tieo etsa qeto ea ho bonyane leka lacto-ovo-jeng nama, menu bakeng sa beke e tla u thusa hore u tsamaea ka ho tlhopho ya dihlahiswa le litsela tsa ho ba lokisetsa.

Letsatsi la 1: Tšimoloho ea leeto

• Lijo tsa hoseng: 2 phehiloeng mahe kapa omelette, toast ea bohobe wholemeal le thispone ea botoro.
• Ja lijo tsa motšehare: poleiti e khōlō ea meroho, salate, ka yogurt le tholoana foreshe.
• Lijo tsa mantsiboea: meroho sechu le linate tsa cashew, rantipole kapa lero la tamati.
• Ditshwara-moya: linate e tala, ka go tlhaolega almonde kapa linate platter.

Noa metsi a mangata thota carbonated.

Letsatsi la 2: More meroho

• Lijo tsa hoseng: motoho multizlakovyh breakable, khalase ea lebese (ka go tlhaolega soya), toast ea bohobe wholemeal le marmalade kapa jeme. Jam ka boela ho nkeloa sebaka ke sekhechana sa avocado kapa botoro u li ratang peanut.
• Ja lijo tsa motšehare: hummus (chick erekisi puree), wholegrain lozenge-sekoting, ditamati ciliegia, lihoete, ba banana.
• Lijo tsa mantsiboea: chisi phae le ho cauliflower, salate meroho, litholoana tse foreshe.
• Seneke: protheine Shake, rantipole diithupa le celery, hummus bakeng ina meroho.

Haeba u sa tsoa leka ho ea lacto-ovo-jeng nama 'me ba batla ho etsa dijo tsa hao ka bophelo bo botle ha ho khoneha, khetha botoro margarine e le chisi thata - le bonolo. Bakeng sa ba lokisetsa ho ea protheine amorph u hloka protheine phofo le litholoana leha e le o hloekileng, hammoho le lero qetang squeezed.

Letsatsi la 3: lijo-thollo le lebese

• Lijo tsa hoseng: oatmeal le monokotsoai le le sinamone, lebese khomo (ka ka nkang sebaka sa almonde, raese kapa soya).
• Ja lijo tsa motšehare: Meroho sementshisi (mayonnaise, hasesaane ditamati, khubelu onion, halved Brussels ea hlaha pakeng tsa dilae tse peli tsa bohobe wholemeal le marinated fennel), e tletseng letsoho e morara.
• Lijo tsa mantsiboea: tacos - chesang liphaphatha ka lekarecheng le nama soya, chisi, eiee le linaoa, le spaghetti dinoko.
• Ditshwara-moya: ka yogurt le ba banana sliced le pinch ea sinamone.

Khetha ka yogurt lebenkeleng, etsa bonnete ba hore hore ea ho hlophisoa ha maiketsetso additives, tsoekere le litholoana litokisetso. Ho ke ke molemo ho eketsa litholoana foreshe, ho ena le ho ipeha kotsing bophelo ba bona.

Letsatsi la 4: The tekanyo ea protheine

• Lijo tsa hoseng: lijo-thollo le blueberries, ho sebeletsa ditholwana ka linako tse itseng.
• Ja lijo tsa motšehare: meroho salate tempeh (a kaka ya linaoa betse), apole.
• Lijo tsa mantsiboea: spaghetti bolognese le Meatballs nama soya, manyolo spaghetti (jwalo ka lapeng la tamati ho peista) le parmesan grated, apehoa apole.
• Ditshwara-moya: halofo kaofela lijo-thollo Bagel le lepa ho peista.

Lacto-ovo-vegetarianism akarelletsa ho lebisa tlhokomelo lihlahisoa protheine e le ho qoba ho haella protheine. Nako le nako kamoo ho ka khonehang ja soya nama, raese sootho, buckwheat, quinoa, linaoa, dierekisi, makotomane.

Letsatsi la 5: monate

• Lijo tsa hoseng: dimafene le likotoana tsa tholoana omisitsoeng, protheine sisinya.
• Ja lijo tsa motšehare: apehoa linaoa, foreshe lihoete, celery, litholoana salate.
• Lijo tsa mantsiboea: lebelo le meroho sechu le raese sootho, tamati lero.
• Ditshwara-moya: karolo e itseng ea lijo-thollo kakaretso breakable lebese, ka yogurt le tholoana foreshe.

Ha khetha loketseng kgetho flakes ke oats. Koro flakes , lijo hape ho kgothaletsa tshilo ya dijo ntle le feto-fetoha e ntle.

Letsatsi la 6: ka potlako

• Lijo tsa hoseng: kakaretso ea lijo-thollo lijo-thollo le lebese, e leng renaissance nyenyane.
• Ja lijo tsa motšehare: meroho moqolo, oats di-cookie le morara o omisitsoeng, cantaloupe.
• Lijo tsa mantsiboea: meroho burger, apehoa litapole, tala makhasi salate.
• Ditshwara-moya: Granola.

Ba bang ba lijana molemo itokisetsa ho feta ho reka ka lebenkeleng e - haholo-holo haeba bophelo ba hao e ncha e bile lacto-ovo-jeng nama lijo. Recipes ka fumanoa ka cookbooks maleba, le bonolo ho bona, re hlahisa ka sehlooho sena.

Letsatsi la 7: keteka fapafapana

• Lijo tsa hoseng: ba ikakhela ka setotsoana mahe le pelepele 2 tšepe, konofolo, li-mushroom, ditamati le chisi, toast ea bohobe wholemeal le botoro, lero la litholoana.
• Ja lijo tsa motšehare: hlobaetsang sopho e entsoeng ka sa lensisi, bohobe wholemeal, litholoana salate (mohlala, mango se le fragola).
• Lijo tsa mantsiboea: jeng nama lasagna, lettuce.
• Ditshwara-moya: motsoako oa linate le litholoana omisitsoeng.

Joalokaha u ka bona, satane ke ha ho joalo e tšabehang ha a ntse a e penta. Lacto-ovo-jeng nama lijo haufinyane haholo fetoha tsela ea bophelo, haeba u lumella litumelo tsa hao le botsebi phahameng litsebi tsa phepo hlōla papatso le dithempleite le maikutlong 'ngoe feela.