Tunlai hian diet plan thar chungchang hi sawi a tam hle a ni lawm ni? Paleo leh Vegan tih ang chi thumal kan hre fo thin. Chuvângin, heng ei leh in lian pahnih zînga ṭha ber berte inzawmkhawmna ei dân thar han ngaihtuah teh. Chu chu ‘Pegan’ diet an tih chu a ni. Vawiin hian eng nge a nih tak tak, eng nge a chunga i ei theih , leh tu tan nge a inhmeh tih kan sawi dawn a ni.
A awlsam zawngin, Pegan diet hi eng nge ni?
Hei hi a takah chuan concept awlsam tak a ni. Pegan tih thumal hi Paleo leh Vegan tih thumal inzawmkhawm a ni .
- Paleo Diet: Hei hian ei tur pum pui ei tihna a ni a, kan pi leh pute’n an lo man leh an lo khawn khawm ang kha. Chu chu thei, thlai , sa, sangha , leh nut tihna a ni.
- Vegan Diet: Hei hian rannung atanga siam thil ei loh vek a, thlai atanga siam chaw chauh ei a huam a ni.
Chuvangin Pegan diet hian khawvel pahnih a tha ber ber a rawn keng tel a ni. A bulpui ber chu i ei leh in 75% chu plant-based a ni tur a ni . Chu chu thlai leh thei ang chi thil tihna a ni. A bak 25% chu ran thil siam (sa, sangha, artui ) atanga lo chhuak tur a ni .
Hetiang method hian a theih ang anga ei tur pum, thar ei a ngai pawimawh a, preservatives emaw artificial flavors emaw tel lovin. He diet-ah hian bawnghnute atanga siam leh gluten awmna ei tur te hi ei loh vek tur a ni.
Chuti a nih chuan Pegan diet-ah hian eng nge i ei theih ang?
He diet hian “ei thianghlim” lam a ngaihtuah ber a ni. Chu chu a theih ang anga natural, unprocessed food ei tihna a ni. Hei hi a hnuaia table hi enin i hre chiang thei ang.
| Chaw chi hrang hrang | Sawifiahna leh entirnan |
|---|---|
| Thlai leh thei chi hrang hrang | Thlai, starch tlem leh glycemic index hniam te hi a tha ber. Entirnan, broccoli, carrot, bean, tomato, leh spinach ang chi thil te. Thlai pawh a tha. |
| Nut leh chi chi hrang hrang | Nuts te chu almond, pistachio, leh walnut te ang chi te, chia, flax leh pumpkin chi te ang chi chi te pawh a awm bawk. |
| Rannung protein (25%) 1.1. | Bawnghnute, vawk, leh mercury tlem, thau tamna sangha (salmon, herring, leh cod ang chi) te. Egg pawh i ei thei bawk. |
| Gluten tel lo thlai chi hrang hrang | Hengte hi a tha lo hle. Entirnan: Quinoa, brown rice, oats, amaranth te hi a ni. |
Sugar chungchang erawh chuan he diet-ah hian sugar hi i hmang thei ang. Mahse a chang chuan treat angin chauh . Nitin sugar telh hi a tha lo.
Eng nge ei tur tha lo?
Vegan diet-a i ei leh in atanga paih chhuah tur thil pawimawh pahnih a awm. Hengte hi gluten leh dairy awmna ei tur a ni . Tin, thil chi hrang hrang hmanga siam, hun rei tak chhunga dahkhawm, processed foods te pawh i tih tlem tur a ni.
| Chaw ei loh tur | Entirnan |
|---|---|
| Gluten awmna ei tur | Chhang, pasta, Bakery atanga siam, cereal tam tak, beer. |
| Bawnghnute atanga siam chaw | Bawng hnute, yogurt, cheese. |
| Processed foods leh thil dangte | Pesticide, preservative, artificial color, emaw flavour emaw awmna eng pawh. |
He diet hian hriselna atan hlawkna a nei tak tak em?
Hetah hian dinhmun dik tak kan hriatthiam a ngai a ni. A dik tak chuan Pegan diet chungchang ngei pawh hi scientific research thuk tak a la awm lo. Chuvangin, mithiamte chuan a hriselna atana a thatna chungchang chiang taka sawi tur data a awm lo niin an sawi.
Mahse, a hnuaia thu bulpui, chu chu plant-based foods dah pawimawh hmasak hi i en chuan, hriselna atana hlawkna tam tak a pe tih a chiang hle. Research atanga a lan dan chuan fiber tamna thlai leh thei ei tam hian hriselna zawng zawng a ti tha a, natna thenkhat vei theihna a ti tlem bawk. Zirna thenkhatah chuan thing leh mau atanga siam ei hian taksa rihna a tihhniam bakah cholesterol tha lo level a tihhniam theih thu a tarlang bawk .
Tunah chuan gluten chungchang hi han sawi ila.
Gluten hi mi zawng zawng tan thil tha lo a ni lo. Gluten intolerance emaw Celiac Disease ang chi medical condition emaw i neih loh chuan i ei leh in atanga gluten hi paih vek a ngai lo. A tihbo hi a chang chuan hun rei tak chhunga ei leh in vawn rengna daltu a ni thei.
Dik tak chuan, zirchianna atanga a lan dan chuan i eitur ah whole grains leh legumes te dah tel hian i hriselna atan a tha tak zet thei a ni. Chuvangin, damdawi lam chhan awm lovin gluten tihbo hi vawi hnih i ngaihtuah tur a ni.
Take-Home Thuchah a ni
- Pegan diet hi Paleo leh Vegan te inkawp a ni a, 75% chu thlai atanga siam chaw leh 25% chu rannung atanga siam a ni.
- Hetah hian kan ngaih pawimawh ber chu processed foods, dairy foods, leh gluten awmna foods te ei loh hi a ni.
- He diet chungchangah hian zirchianna chiang tak awm lo mah se , a plant-based diet hian hriselna atana hlawkna a thlen thei a, chu chu taksa rihna tihtlem leh cholesterol tihhniam te hi a ni.
- A pawimawh ber: Nitin ei leh in lama hetiang taka inthlak danglamna lian tak i siam hmain, a bik takin plant-based diet i zir thar a nih chuan i doctor nen inbiakna neih hmasak phawt ang che. Amah emaw, nutritionist emaw chuan i tana tha tur ei tur ruahmanna siam turin a pui thei che a, i mamawh tur nutrients i hmuh theih nan a pui thei bawk che a ni.
Pegan Diet, Dieting, Ei leh in hrisel, taksa rihna tihtlem, Vegan, Paleo, Nutrition
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