Lijo tsa Pescatarian ke eng, 'me li etsoa joang? Phepo ea Pescatarian ka Likarolo Tsohle

Lijo tsa pescatarian, e leng e 'ngoe ea mekhoa ea phepo e nepahetseng, e boetse e lateloa ke batho ba batlang ho theola boima ba' mele. Ka lebaka lena, lijo tsa pescatarian ke eng, 'me li etsoa joang, e leng taba eo batho ba bangata ba ipotsang eona? Ke taba ea sehlooho sa rona. Sehloohong sena, re tla tšohla melao-motheo ea phepo e nepahetseng ea pescatarian le liphello tsa eona ho bophelo bo botle.

Lijo tsa Pescatarian ke eng?

Pescatarianism, e leng mokhoa oa phepo e nepahetseng, ha e le hantle ke filosofi ea bophelo. Batho ba bang ba ka retelehela ho mofuta ona oa phepo ka lebaka la bophelo bo botle le maemo a tikoloho. Li-pescatarian ke batho ba jang meroho ba sa jeng lihlahisoa tsa nama empa ba ja litlhapi le lijo tsa leoatleng.

Vegetarianism e boetse e arotsoe ka likaroloana. Mohlala, batho ba jang meroho ba lacto-ovo ba ja mahe le lihlahisoa tsa lebese tse tsoang mehloling ea liphoofolo empa ha ba na nama le tlhapi. Li-ovo-meroho ha li je litlhapi, nama kapa lihlahisoa tsa lebese. Sehlahisoa se le seng sa liphoofolo seo a se jang ke mahe. Ka lehlakoreng le leng, li-pescatarians li ja feela litlhapi le lijo tsa leoatleng tse tsoang lijong tsa liphoofolo.

Na Lijo tsa Pescatarian li u thusa ho theola boima ba 'mele?

Phepo ea Pescatarian ke mokhoa oa ho ja le filosofi ea bophelo ho e-na le lijo tsa ho theola boima ba 'mele. Batho ba bang le bona ba sebelisa mokhoa ona oa phepo ho theola boima ba 'mele. Kahoo, na lijo tsa pescatarian li etsa hore u fokotse boima ba 'mele?

Lijo tsa Pescatarian li thusa ho theola boima ba 'mele. Hobane e thehiloe lijong tsa fiber tseo ka kakaretso li nang le lik’hilojule tse fokolang. Ho ja litholoana tse ngata, meroho, lijo-thollo le linaoa ho thusa ho theola boima ba 'mele. Ka lebaka la fiber ea eona e phahameng, e eketsa boikutlo ba ho tlala ha e ntse e laola tsamaiso ea tšilo ea lijo.

Mokhoa oa ho Latela Lijo tsa Pescatarian?

U ka latela mehato e ka tlase ha u latela lijo tsa pescatarian:

1. Khetho ea litlhapi le lijo tsa leoatleng: Khetha litlhapi tse foreshe, tsa tlhaho, tse phelang le tse ruuoang ka mokhoa o tsitsitseng le lijo tsa leoatleng. Tsena omega-3 fatty acids ruileng ka dipehelo tsa
2. Tšebeliso ea litholoana le meroho: Etsa bonnete ba hore u ja litholoana le meroho lijong tsohle. Sena se u fa fiber, divithamini le liminerale.
3. Legumes: Kenyelletsa le limela tsa linaoa, tse nang le liprotheine tse thehiloeng limela tse kang lentile, lierekisi le linaoa, lijong tsa hau.
4. Lijo-thollo: bohobe ba koro, raese e soothoFetola lijo tsa hau ka ho khetha lijo-thollo tse kang koro, oats le bulgur. Sena se o fa matla.
5. Lihlahisoa tsa lebese: U ka rua molemo lihlahisoa tsa lebese tse kang lebese, yoghurt le chisi. Tsena li na le protheine, calcium le limatlafatsi tse ling tsa bohlokoa.
6. Oli ea meroho: Lokisetsa lijo tsa hau u sebelisa oli ea meroho e phetseng hantle joalo ka oli ea mohloaare, oli ea makotomane le oli ea avocado.
7. Phepo ea kamehla: Khetha ho ja lijo tse 3 tsa mantlha le lijo tse bobebe tse 2-3 ka letsatsi. Ka tsela ena, maikutlo a tlala a fokotseha mme tsoekere ea mali e lula e leka-lekane.
8. Tšebeliso ea Metsi: Etsa bonnete ba hore u noa bonyane lilithara tse 2 tsa metsi ka letsatsi. Sena se tiisa tšebetso e nepahetseng ea mesebetsi ea 'mele.
9. Fokotsa lijo tse seng li entsoe: Qoba lijo tse feliloeng le tse pakiloeng. Hangata tsena ha li na bophelo bo botle 'me li na le li-additives.
10. Sebelisa ka mokhoa o itekanetseng: Ho ea ka melao-motheo ea ho ja hantle, etsa bonnete ba hore u ja lijo tse laolehileng le tse itekanetseng.

Malebela a ho Latela Lijong tsa Pescatarian

• Mokhoa o motle ka ho fetisisa oa ho pheha ha o pheha tlhapi ke ho e tlotsa ka oli e phetseng hantle. Sena ke hobane mafura a se nang phepo a eketsa kotsi ea lefu la pelo.
• U ka boela ua chesa litlhapi ka mouoane, empa qoba ho li halika.
• Qoba litlhapi tse nang le mercury e ngata, joalo ka shark, tuna le swordfish, 'me u je litlhapi tse kang trout le herring.
• Sebelisa litlhapi tse foreshe le lijo tsa leoatleng ho fumana limatlafatsi tse ngata.
• Khetha litholoana le meroho ea mebala ea mookoli, joalo ka meroho e makhasi a lefifi, pepere e tšehla e mosehla le e khubelu, lilamunu, li-blueberries, li-eggplant tse pherese le li-mushroom.
• Ja litlhapi tse lefifi tse kang spinach, kale le broccoli ho eketsa tlhahiso ea tšepe. meroho e mahlaku a matalaFelisa le. 

Lethathamo la Lijo tsa Pescatarian

Lethathamo la lijo tsa pescatarian ka tlase ke mohlala oa ho u tataisa ha u latela lijo tsena:

lijo tsa hoseng

• 1 senoelo sa oatmeal kapa lijo-thollo tsa koro
• Lilae tsa avocado kapa botoro ea hazelnut holim'a selae se le seng sa bohobe ba koro
• Li-strawberries kapa libanana tse seng kae
• Lebese la semela kapa lebese la almonde

seneke

• 1 letsoho la walnuts kapa lialmonde
• 1 tholoana (apole, lamunu, pere, joalo-joalo)

Lijo tsa mots'eare

• 1 poleiti ea bulgur pilaf kapa salate ea quinoa e nang le meroho
• Li-walnuts kapa lipeo ka salate e makhasi a matala
• Meroho e apereng ka lero le lecha la lemone kapa oli ea mohloaare

seneke

• Setlolo sa hummus kapa linaoa holim'a selae se le seng sa bohobe ba koro
• Litholoana tse seng kae tse khaotsoeng (mahapu, morara, fragole, joalo-joalo)

Lijo tsa mantsiboea

• 1 poleiti ea lijana tsa meroho (spinach, broccoli, zucchini, joalo-joalo)
• Sejo se le seng sa pasta ea koro kapa litapole
• 1 khalase ea yogurt

seneke

• 1 banana kapa litholoana tse ling
• 1 e tletseng letsoho la makotomane kapa lialmonde

Ena ke mohlala oa lenane la lijo tsa pescatarian. Ho bohlokoa ho fumana tšehetso ho tsoa ho setsebi sa tlhokomelo ea bophelo bakeng sa lenaneo la motho ka mong la lijo.

Seo U ka se Jang ka Lijo tsa Pescatarian?

Lijo tse latelang li ka jeoa lijong tsa pescatarian:

1. Meroho: Meroho eohle e kang broccoli, k'habeche, lihoete, zucchini, eggplant, lettuce le spinach li ka jeoa ka lijo tsa pescatarian.
2. Litholoana: Litholoana tsohle tse kang liapole, lipere, lilamunu, libanana, fragole, li-blackberries, cherries le morara li loketse lijo tsa pescatarian.
3. Legumes: Limela tse kang lentile, lierekisi, linaoa, lierekisi le lensisi tse tala li ka sebelisoa e le mohloli oa protheine le fiber.
4. Lijo-thollo: Lijo-thollo tse phetseng hantle tse kang raese e sootho, oatmeal, bulgur, rye, le bohobe ba koro li ka jeoa ka lijo tsa pescatarian.
5. Mahe le lihlahisoa tsa lebese: Li-pescatarians li ja liprotheine tse thehiloeng liphoofolong tse kang mahe, lebese, yoghurt le chisi.
6. Lihlahisoa tsa leoatle: Lijong tsa lijo tsa leoatleng tse kang tlhapi, shrimp, mussels, crab le oyster lia jeoa.
7. Mehloli ea protheine ea meroho: Mehloli ea protheine ea meroho e kang soya e kenyelelitsoe lijong tsa pescatarian.

Ke eng e sa lokelang ho jeoa ka Lijo tsa Pescatarian?

Lijo tsa pescatarian ke lijo tsa batho ba sa jeng lijo tsa liphoofolo ntle le litlhapi le lijo tsa leoatleng. Ba latelang lijo tsena ba qoba mehloli ea liprotheine tsa liphoofolo tse kang nama, khoho, turkey le lihlahisoa tse ling tsa lebese. Ho ja lijo tse latelang ha ho khothalletsoe ho ja lijo tsa pescatarian:

• Mehloli ea liprotheine tsa liphoofolo tse kang nama, khoho le turkey.
• Mafura a liphoofolo: Ho khothalletsoa ho qoba lihlahisoa tsa liphoofolo tse mafura tse kang nama e khubelu, lebese le lihlahisoa tsa lebese, botoro le margarine.
• Lijo tse phehiloeng: Lihlahisoa tsa nama tse phehiloeng joalo ka li-hamburger, lisoseji le salami ha lia lokela ho kenyelletsoa lijong tsa batho ba soabisang.
• Botoro le mafura a sebetsoeng a sa pheleng hantle.
• Lihlahisoa tse ling tsa lebese, joalo ka chisi.

Melemo ea Phepo ea Pescatarian

Lijo tsa pescatarian li na le melemo ea bophelo bo botle joalo ka:

1. E tšehetsa bophelo bo botle ba pelo: Lijo tsa pescatarian li tšehetsa bophelo bo botle ba pelo ka ho fokotsa mafura a mangata. Litlhapi le lijo tsa leoatleng li na le li-omega-3 fatty acids tse ngata 'me li fokotsa kotsi ea lefu la pelo.
2. E ntlafatsa tšilo ea lijo: Lijo tsa pescatarian li thehiloe litholoana tse nang le fiber e ngata, meroho le lijo-thollo. Likhoele tsena li laola tsamaiso ea tšilo ea lijo le ho fokotsa kotsi ea ho patoa.
3. E fokotsa k'holeseterole: Mafura a nang le mafura a mangata lijong tsa liphoofolo a ka eketsa k'holeseterole. Lijo tsa pescatarian li thusa ho laola maemo a cholesterol ka ho fokotsa lijo tse joalo.
4. E fana ka taolo ea boima ba 'mele: Lijo tsa pescatarian li khothaletsa ho ja lijo tse nang le khalori e tlase, fiber le lijo tse matlafatsang. Sena se boetse se thusa ho laola boima ba 'mele.
5. E fokotsa kotsi ea kankere: Lipatlisiso li bontša hore ho ja nama ho ka eketsa kotsi ea mefuta e meng ea mofetše. Lijo tsa pescatarian li thusa ho fokotsa kotsi ea mofetše ka ho fokotsa tšebeliso ea nama.
6. Ho ja ka bophelo bo botle: Lijo tsa pescatarian li kenyelletsa litholoana, meroho, linaoa, lijo-thollo, mafura a phetseng hantle, tlhapi e nang le protheine e ngata le lijo tsa leoatleng. Ka tsela ena, e fana ka lijo tse phetseng hantle.

Leha ho le joalo, ha u latela lijo tsa pescatarian, ke habohlokoa ho ela hloko mefuta-futa ea lijo le ho netefatsa ho ja lijo tse lekaneng. Le hoja litlhapi le lijo tsa leoatleng li na le protheine le limatlafatsi tse ling, ke habohlokoa ho fumana limatlafatsi tse lekaneng mehloling e meng ea lijo.

Likotsi tsa Phepo ea Pescatarian

Likotsi tse ka bang teng tsa lijo tsa pescatarian ke tse latelang:

1. Khaello ea limatlafatsi: Lijo tsa pescatarian li ka baka khaello ea phepo e nepahetseng hobane ha li kenyelle lijo tse ling tsa liphoofolo. Haholo-holo, khaello ea protheine, tšepe, omega-3 fatty acids, calcium le vithamine B12 e ka etsahala.
2. Khaello ea tšepe: Nama ke o mong oa mehloli e molemohali ea tšepe. Li-pescatarians li kotsing ea ho haelloa ke tšepe hobane li ja nama e fokolang. khaello ea tšepeE ka baka mathata a mangata a bophelo bo botle a kang khaello ea mali, mokhathala, ho fokola ha sesole sa 'mele le mathata a ho tsepamisa mohopolo.
3. Khaello ea vithamine B12: Vithamine B12 ke vithamine e fumanoang lijong tsa liphoofolo. Khaello ea vithamine B12E ka lebisa mathateng a bophelo bo botle a kang ho senyeha ha methapo, phokolo ea mali, tsamaiso ea 'mele ea ho itšireletsa mafung e fokolang le mathata a ho hopola.
4. Khaello ea protheine: Nama le tlhapi ke o mong oa mehloli e meholo ea protheine. Tšebeliso ea protheine lijong tsa pescatarian e fokotsehile haholo 'me li-pescatarians li kotsing ea ho haelloa ke protheine. Khaello ea protheineE ka baka mathata a kang tahlehelo ea mesifa, tsamaiso ea 'mele ea ho itšireletsa mafung e fokolang le matla a tlaase.

Ka mabaka ana, hoa hlokahala hore bophelo bo botle bo thehe moralo o lekaneng le o leka-lekaneng oa phepo e nepahetseng lijong tsa pescatarian. Ho ka ba molemo ho fumana thuso ho setsebi sa phepo e nepahetseng bakeng sa lenaneo le ikhethileng la lijo.

Litšupiso: 1, 2, 3, 4, 5, 6