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ä ̵鿡 ұ?

rank PzGren 2022-06-09 () 16:51 ȸ : 652 õ : 15  

ä ̵鿡 ұ?

Ĵ ̵鿡 ġ


þ ִ α


ä(Vegetarian) ǰ ϰ ϡäҡ Ĺ ǰ ϴ Ľ ´´. 󼭴 ϰų (), ϴ äڵ , , ݷ, Ͽ ǰ äҸ ϴ äǸ õϴ (Vegan: ä) ִ. Ҹ ϸ Ĵ ε ߽ ٰ ˷ ִ. ε 絵 4 (ε α 40% ش) äڵ پ Ĺ 丮 źϰ Ǵ Ⱑ Ǿ.


äڰ Ǵ پϴ. ü ޾Ƶ ϴ(ü ) , Ư ۾ ( ) ä ȴ ִ. , 뷮 ½ǰ ߻ϴ ݴϱ Ͽ(ȯ ) äڰ Ǵ 쵵 ִ.


ä Ĵ. äҵ ϴ Ĵ ڵ ´´. karma-free-cooking.com


äڴ Veganuary(鿡 äĸ ϵ ϴ ķ) ķ ؼ ǰ Ĵ ؼ Ƿϰ ִ. ̸ ؼ ä α þ ִ. Ĺ Ĵ ο پ ǰ ϰ ִٴ ְ ִ.


Ǵ ̵ – ǰ ?


ε , ϸ Cooking with Millets( Բϴ 丮) ķ ̰ ִ. ̸ ؼ , Ƹ, ο ϰ ִ. ˷ ü äڰ Ǵ 츦 ϰ θ ؼ ̵鸶 ִٴ ̴. ̴ ̵ ƴϸ Ұ ʿ ڶ󳪴 ̵鿡Դ ĩ ū ִ. ä ̵鿡 ?


Cooking with Millets ķ Ұϴ 丮å Reshma Seetharam


θ ݵ ؾ ߿ Ҵ ϴ  ߴ ܰ迡 Ư Ұ ʿϴٴ ̴. ñ⿡ Ư Ұ ϰ Ǹ ̵鿡 ʷ ִ. Ư ؼ ϴ ȿ ִµ ̴ Ŀ Ư Ұ ҷ ɼ ũ ̴.


ä Ĵ ̵鿡 ? healthline.com


߸ äǰ ʵ ִ. 2016, Ż ж뿡 ¥ ̰ ä Ĵ ſ Į ġ θ θ Ǹ Ż ִ. 2017 ⿡ θ ̿ ͸, ޹, , Ʒ Ĺ Ż 7 ̰ ǵ ־. ó ƴ ̵ Ư ƿԴ ä Ĵܿ ū Ѱ ִ.


ä ̵ – ణ е ߰


University College London Great Ormond Street Institute of Child Health Ҿ ޸ Ʈ(Prof. Mary Fewtrell) ֽ ƿ ̴ ߴϱ⿡ Ư ҿ 䱸 ſ ٰ Ѵ. ̴ ƿ ̵ ϴ Ŀ ִ ҿ ʿ ǹѴ. Ʈ 忡 ʿ ϴ , ä Ĵ ʿ信 ° ϰ ȹǾ Ѵٰ ߴ.


̹ ڻ(Dr. Jonathan Wells) ä Ƶ Ű 3cm ۾, صǾ ̷ ʷ ƴ϶ . ڻ ä ̵ 淮 üߵ ־ٰ ׵ ⿡ ʰ ɼ ִٰ . ⿡ ʰ ϴ ̵ ϴ ֱ⿡ Ⱓ ణ Ǵ 찡 ߰ߵǾٰ ߴ. , ⿡ ʰ ̵鿡Լ е ߰ߵǾٰ . ̸ ؼ ڻ ȯ ȯ ɸ Ŀٰ .


20 ʹݿ е ϴµ, ÿ е ð Ŀ е . α⿡ е ̰ 鼭 е ٰ .


ä Ĵ


̺ Ǿ. ٷ ä ̵ ڿ û ũ Ǫ带 Դ ִٰ Ѵ. ̴ ä Ĵ ü ޴ ʴ´ٴ ش. ̱ ī(Academy of Nutrition and Dietetics) ȹ ä Ĵ ä Ĵ ӽű, Ʊ Ƶ⸦ ܰ迡 ʿϴٰ Ѵ.


̹ ߵǾ ļ ܹ 뷮 Ұ ܹ 뷮 Ҵ. Į 뷮 Ϲ ä 뷮 , 뷮 Ҵ. 뷫 1 3 Ϲ ädz ̵ B12 B12 ȭǰ 巯. ε ſ ߿ ̵ ǰϰ ϴ Ϳ ħ ݵ ʿϴٰ .


ä Ĵ ̿ ϴ?


Ϲ Ĺ ߽ Ĵ( ƴ Ϲ ä) ̿ ϴٴ ִ. ̱ 6 8 ̸ ä Ĵ ϴ  ̳ ° Ϲ ϴ ̿ ӻ ǹ ִ ̸ ʴ 巯. ä ( ) ̵ ü Ȯ .


Ҿ ûҳ ȸ(German Society for Pediatric and Adolescent Medicine) 2019 ̿ ûҳ ä( ) ̽ ߴ. ٸ Ƶ ûҳ ä Ĵ Ҿư ǻ ݵ ʿϸ äڴ ݵ B12 ؾ Ѵٰ ٿ.


Ĵ ߰ߵǴ ȣ ü ִ. ̿ Ȯ Ŵ ߰ߵ ʾҴ. Ⱓ Ʈ 󵵰 £ ִµ ̴ ̿ ĥ ִ. ̸ ؼ ̵ ̴ ᱹ ̵ ߴ ִ. Ʈ ǰ ġ⿡ ʹ ̸, ߴ ʱ ܰ迡 ̿ ġ ⿡ ؼ ʿϴ. ̵鿡 ǰ ִ ͵ ̴.


̵ ä – ö, , ܹ dz ޵Ǿ Ѵ


̵ äǸ üϱ ؼ  ߴ ö(, , κ ) (ƺī, ߰ ) dz ǰ ϴ ſ ߿ϴ. üǰ ã ־ Ѵ. , ǰ ʿϴٰ Ƹ ڳ ⹰ ü , ij ڷ ġ ִ. 䱸Ʈ ü ִ.


ܹ, Į, Ÿ A, B, ö, Ȳ dz Hohum


Aster CMI ӻ (Edwina Raj) Ϻ äڰ а źȭ ʹ ϴ ִٰ ߴ. ܹ ǥü 1kg 뷫 1g ʿϹǷ ü߿ öϰ Ļ簡 ȹǾ Ѵ. , ϵ ǰ ܹ ޿ ȴ.


̱ ̴Ͼ ϴ ä Ҿ ġ ī 𷹳罺(Karla Moreno-Bryce) ǰ ä Ļ ȹ ʴٰ Ѵ. ׳ ̸ Ļ غ پ Ĺ ǰ (ö, ƿ, , ް-3, Į, Ÿ D, Ÿ B12) ؼ Ϸ ֿ öϰ ̷ Ѵٰ Ѵ. Ư Ĺ ǰ Ÿ B12 Դ ſ ߿ϴٰ .


ֽ Ϲ ϸ Ƿ ϴ.

(λ) öĢ ⸦ . ĸ ε...
ѱڴٰ ģ ɸ,
븮 ϴٰ ̾  ϰ...
Ŀ ̰ڴٴ Ŀο ± Ͼ,
Ȧ ̾° (λ) ...

ֹ ()ٴ ư (Ƿ) ʿ.
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