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He ‘Vegetarian’ hi tu nge ni?
A awlsam zawngin sawi ila, ‘vegetarian’ chu rannung thil siam, sa, sangha, leh vawk te ei lo mi a ni. Mahse, danglamna engemaw zat a awm. Mi thenkhat chuan artui leh bawnghnute atanga siam (milk, yogurt, cheese) an ei a, thenkhat erawh chuan an ei ngai lo. A tlangpuiin, mi pakhatin a hnuaia thil awmte avang hian vegetarian nih a tum thin:- I hrisêlna chungchâng ngaihtuah rawh: Natna ṭhenkhat lakah invênhim rawh .
- Environment ngaihtuah: Ran vulhin boruak a nghawng dan tihziaawm.
- Sakhaw rin dan: An sakhaw zirtir dan ang zelin.
- Rannungte hmangaihna leh khawngaihna avang (Animal rights).
Chuti a nih chuan, sa tel lova protein hmuh theihna tur kawng tha ber berte chu engte nge ni?
Sa leh sangha i ei lo tih han ngaihtuah teh. Mahse chak leh hrisel taka awm tur chuan protein i mamawh a ni. Vanneihthlak takin plant-based khawvelah hian superfoods tam tak, protein tam tak a awm a. Eng nge an nih i han thlir teh ang.| Chaw chi hrang hrang | Entirna leh sawifiahna |
|---|---|
| Legumes leh Beans te pawh a awm | Hengte hi vegetarian meal lalte an ni. Sa aiah soup-ah emaw, salad-ah emaw, thil dangah emaw hman theih a ni. Entirnan: lentils, chickpeas, peas, green beans, leh kidney beans te. |
| Nuts leh Thlai chi hrang hrang | Snack atan pawh a tha hle a, oats emaw yogurt emaw nen pawh tossed a ni bawk. Entirnan: buhfai, cashew, almond, pumpkin chi, sunflower chi, sesame chi. |
| Thlai chi hrang hrang | Buhfai siam loh hi protein, vitamin leh mineral tamna ber a ni. Entirnan: oats, brown rice, millet, barley, quinoa te hi a ni. |
| Thlai thenkhat | Tin, thlai atang hian i ngaihtuah aia tam protein i hmu thei bawk. Entirnan: Brussels sprouts, spinach, broccoli, peas, corn te pawh a awm thei. |
| Bawnghnute lam | Dairy foods hi kan taksa mamawh amino acid pawimawh zawng zawng awmna ‘complete protein’ awmna a ni. Entirnan: Greek yogurt, bawnghnute, cheese, cottage cheese. |
| Eggs a ni | Egg pawh hi protein source tha tak, kimchang tak a ni bawk. Egg lian pakhatah hian protein gram 6-8 vel a awm a. |
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Check Availability →Tu nge ‘vegan’ ni?
Okay, tunah chuan tu nge ‘Vegan’ tih hi han en ila. ‘Vegan’ chu ‘Vegetarian’ aiin step khata kal hmasa zawk a ni. Chumi awmzia chu ran thil siam engmah an ei lo tihna a ni.Chu chu sa, sangha , leh vawk chauh tihna a ni lo; bawnghnute, cheese, yogurt , leh egg ang chi thilte pawh an ei lo. Mi thenkhat chuan khawizu pawh an hmang lo . Plant-based diet kimchang tak an zawm a ni.
Engtin nge vegan hian protein a hmuh theih ang?
‘Vegan’ chuan bawnghnute emaw, artui emaw a ei loh avangin protein chungchangah tlem an fimkhur a ngai hle. Mahse lungngai suh, protein source ropui tak tak an nei bawk.- Tofu leh Tempeh: An pahnih hian soy atanga siam an ni. Tofu hi soy milk atanga siam a ni. Tempeh hi soybean pum fermented atanga siam a ni. An pahnih hian protein an nei tam hle a ni . Tempeh no khatah hian protein gram 34 vel a awm a.
- Seitan: Hei hi gluten atanga siam a ni a, hei hi buhfai chi khat protein a ni. Sa ang maia lang leh texture a neih avangin sa thlakna tha tak a ni.
- Legumes leh nuts: Vegan ei leh in atana thil pawimawh tak a ni. Nitin i protein tam zawk hi chickpeas, peas, leh lentils ang chi thil atang hian i hmu thei a ni.
- Edamame: Hengte hi soybean pods, a hmin, a hnah hring (shelled soybean pods) a ni. Protein an pai tam a, amino acid pawimawh tam tak an pai bawk.
- Soy milk emaw oat milk emaw: Hengte hi bawnghnute aiah hman theih a ni. A bik takin soy bawnghnute hian protein a pai tha hle.
Rannung protein? Thlai protein a ni em? Eng nge a danglamna?
Hei hi mi tam takin harsatna an neih a ni. Protein hi kan taksain a mamawh em em nutrient a ni. Kan: min petu chu a ni:- Muscle leh ruh a siam tha.
- Taksa chhiatna a siam tha.
- Thisenah oxygen phurh luh a pui thin.
- Digestion leh hormone regulation-ah a pui.
- Animal Protein: Hei hi ‘complete protein’ an ti a, a chhan chu kan taksa mamawh amino acid pawimawh 9 te chu chaw pakhat (e.g. sa, artui) atang hian kan hmu vek thei a ni.
- Plant Protein: Thlai protein tam tak hi ‘incomplete’ an ni . Chu chu thlai pakhatah hian amino acid pawimawh zawng zawng a awm vek lo tihna a ni. Mahse a pawimawh ber chu, thlai chaw chi hrang hrang (e.g., buhfai lentils nena inzawm, thlai chi) i ei hian i mamawh amino acid zawng zawng i hmu thei vek a ni.
Mahse, vegetarian emaw vegan emaw i nih vang mai mai chuan ei leh in hrisel a ni tihna a ni lo tih hre reng ang che . Chips, soft drinks, biscuit ang chi thil te pawh hi vegetarian a ni a, mahse i hriselna atan a tha lo. A pawimawh ber chu i chaw ei tur ruahman fel a, ei leh in inthlau tak neih hi a ni.I ei leh in chungchangah harsatna i neih chuan, a bik takin i protein mamawh chungchangah i doctor emaw, nutritionist thiam tak emaw nen inbiakna neih a tha ber.
Take-Home Thuchah a ni
- Vegetarian emaw vegan emaw ei hi a hrisel thei hle.
- Sa leh sangha tel lo chuan i taksa mamawh protein zat hmuh chu thil harsa tak a ni lo.
- A pawimawh ber chu nitin ei leh inah thlai chi hrang hrang telh hi a ni. Legumes, nut, chi, thlai leh nut mix ei rawh.
- Vegetarian nih mai mai hian hriselna a tichiang lo. I chaw ei tur chu a inthlau leh ruahmanna felfai taka ruahman a pawimawh hle .
- I ei leh in chungchangah emaw, i ei leh in thlak danglam emaw chungchangah ngaihtuahna i neih chuan i doctor hnen atangin thurawn la hreh suh .
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