Ke manaʻo neiʻoe i kaʻai kīkino no ka pohō kaumaha? Me ka hoʻoikaika nuiʻana i nā mea kanu o ka lāʻau no ka maikaʻi o ke olakino, a me ka kaulana o nā kiʻiʻoniʻoni e like me "What the Health," e huli ana nā mea kūʻai i kahiʻano lole lole e hoʻololi i ko lākou kino. Akā,ʻoi aku ka maikaʻi o ke olakino a me ka pumehana i ka manawa e hoʻokomo ai i kaʻiʻo a me ka lawaiʻa? ʻAʻole i nā manawa a pau, e'ōlelo nā mea akamai. He mea nui eʻike i keʻano āu i komo ai ma mua o kou komoʻana i loko o kēia kumumanaʻoʻai.
He aha ka meaʻaʻahu Vegan?
ʻO ka maʻamau,ʻo kaʻai kīnāʻo ia kekahi i nā hua, nā mea kanu, nā'ōpala, nāʻanoʻano, nāʻaila, nā lemu. Ke heleʻoe i ka vegan,ʻaʻoleʻoe eʻai i kaʻiʻo, ka lawaiʻa, ka iʻa, ka lawaiʻa, nā hua, nā mea hānai, a me nā meaʻai e loaʻa ai kēia mau mea (e like me kekahi mau lepo lepo, nā meaʻaila poni iʻa, gelatin, paila, margarine i hanaʻia me kaʻili). ʻO kekahi mau mea hūʻole e hōʻalo i nā huapala hua.
Aia nāʻano'enela vegan. ʻO kahi laʻana,ʻo kekahi mau momona e hoʻopau wale i nā meaʻai a pau-aiʻole nā meaʻai i kū i ko lākouʻano. ʻAʻole hiki keʻai i nā meaʻai a pau i hanaʻia, inā i hanaʻia me kaʻiʻoʻole, ka lawaiʻa, a iʻa paha. ʻO nā "Kuki i nā Kuleana" he meaʻai nui loa ia. Aia kekahi mau meaʻala o kaʻiʻo, nā mea momona momona, a me nā mea i kapaʻia e kekahi poʻe e like me "mau meaʻawaʻawa momona" aiʻole nā "mea palaualelo" e hilinaʻi ana i kaʻiʻo i kāʻauʻia a me ka puaʻa.
Hiki i nā kānaka ke koho i ka meaʻai maʻamau no nā kumu likeʻole a pinepine no nā kumu.
Ua hōʻikeʻia kahi hoʻokahi o nā kumu nui loa no ka kohoʻana i ka meaʻai maʻamau o ke kākoʻoʻana i ka mālamaʻana i nā holoholona. Hiki i kēia mauʻaʻahu ke pale i nāʻaʻahu a i nā huahana'ē aʻe paha i hanaʻia e nā holoholona, ka moa, iʻa, a me nā pi. Uaʻikeʻia kahi hoʻokahi o nā noiʻi noiʻi honua ma ka puke pai palapala i nā kānaka i koho i ka meaʻai maʻamau no nā kumu kumu kūpono e pili ana i ka meaʻai ma mua o ka poʻe e pili ana i ka papahana no nā kumu'ē aʻe.
Hiki paha i nā kānaka ke koho i kahi nohona vegan no ka mea uaʻike lākou he mea maikaʻi ia no ke kaiapuni. Ua hōʻikeʻia kekahi mau noiʻi noiʻi he maikaʻi kaʻaiʻai meaʻai i ka honua ma mua o nā meaʻai'ē aʻe, e like me ka meaʻai nui o ka Pākīpika.
Akā, he nui ka poʻe i koho i kahiʻano olahue no nā kumu ola. Loaʻa i ka hōʻikeʻike eʻoi aku ka maikaʻi o ka mea kanu i nā mea kanu no ka mālamaʻana i kahi kino lean, maikaʻi maikaʻi o ka naʻau, a me ka lōʻihi. Akā,ʻokoʻa nā hualoaʻa noiʻi. ʻAʻole pono nāʻai a pau no kēlā me kēia meaʻai.
He Vegan Diet Healthy?
Ke hoʻololiʻoe i kaʻai meaʻaiʻole mai kahiʻaiʻAmelika maʻamau, e loaʻa paha iāʻoe nā pono olakino ma muli o kou hoʻoikaikaʻana i ka manawa a me ka ikaika i ka hoʻomākaukauʻana i nā meaʻai a me ke kohoʻana i nā meaʻai. ʻO ka hapanui o mākou eʻai i kaʻaiʻAmelika maʻamau eʻai i nā meaʻai kūpono e lako i ka momona a me ka protein ma mua o kā mākou makemake. A ināʻaʻoleʻoe eʻai i ka laweʻia mai o ka hua, nā huaʻai, a me nā kīʻaha piha i ka lā, eʻoi aku ka maikaʻi o kou maikaʻi inā hoʻomakaʻoe e komo i loko o nā meaʻai o kāu meaʻai.
ʻO Annie B. Kay, MS, RDN, C-IAYT he meaʻai meaʻai meaʻai maʻamau i palapalaʻia i Massachusetts. ʻO ia nō ke alakaʻi kaiaulu ma ka Pūnaeweleʻo Kripalu no ke Yoga & Health.
Ma keʻano he papahana o ka Polokalamu no ka hōʻinoʻana i ka hōʻinoʻana o ka Hale, hoʻouluʻo ia i kaʻai a pau, nā mea kanu me nā mea hoʻololi e pili ana i keʻano noho o kēlā me kēia hoa. Ua'ōleloʻo ia,ʻoiai i loko o kahi lāʻelima lā lōʻihi,ʻikeʻo ia i nā loli maikaʻi inā hoʻololi ka poʻe i keʻanoʻai. "ʻO nā mea a pau e pili ana i ko lākou kino i hoʻololiʻia i kahi ala maikaʻi," i'ōlelo aiʻo ia. "ʻO ka mea kilokilo ka huaʻai a me nā huaʻai hou, nā meaʻai iʻoi aku ka palekana i ka meaʻai.
Inā ponoʻole kaʻaiʻana i ka meaʻaiʻole aʻaʻoleʻole paha (no ka maikaʻiʻole paha o kāuʻai i kēia manawa) e hilinaʻi paha i kaʻano o ka meaʻai eʻai aiʻoe.
ʻO kekahi o nā puke, i paʻiʻia ma ka Journal of the American College of Cardiology, ua hoʻohālikelike i kahi nui o nā wāhine iʻai i kaʻaiʻai olakino maikaʻi (me ka huapalapala piha, nā hua, nā huaʻona, nā hua, nā lemu, kaʻaila, ke kī, a me ke kalo) i ka poʻe iʻai iho ia i ka meaʻai maikaʻi (e like me nā wai inu, nā meaʻono, nā'ōpala i hoʻomapalaʻia, nāʻuala, nāʻaila, a me nā leʻaleʻa). Ua hoʻoholo nā mea noiʻiʻo kaʻoihana olakino maikaʻi ke kumu o ka loaʻaʻana o ka maʻi o ka maʻi, akā naʻe, ua pili kaʻoihana olakino liʻiliʻi me kahiʻoi aʻe.
Ua hōʻike pū kekahi o nā noiʻi noiʻi i nāʻano likeʻole. Uaʻike nā kānakaʻepekema e hoʻemi ana i kaʻai kīnāʻole-a iʻole hoʻi i ka hoʻololiʻana - kāu pilikia no ke maʻi o ke kala keʻe, e ho'ēmi i kāu maʻi o ka maʻi-type-2, a hāʻawi i nā pono maikaʻi'ē aʻe ke kohoʻia nā meaʻai o ka mea kanu.
Manaʻo kekahi no ka mālamaʻana i nā mea e pono ai nā kānaka e ukali i nā meaʻai kūpono, e noʻonoʻo pono e hoʻohana i nā mea hoʻopihapiha pono, inā pono. I kekahi mau kumu, ua nele nā meaʻai e like me ka hao a me ka zinc. Ke kuhikuhi neiʻo Kay e loaʻa iāʻoe nā pilikia o ke olakino a lāʻau maʻi paha (e like me ka maʻi diabetes a iʻole ka maʻi diabetes), aiʻole heʻano pāʻani, a laila e hoʻonui i ka manawa me ka meaʻai e hoʻomanaʻo i kaʻaiʻana o kāu meaʻai.
Hiki iā Me Vegan Diet ke kōkua iaʻu e lilo i ke kaumaha?
He nui nā kānaka e koho i ka meaʻai maʻamau no ka liloʻana i ka kaumaha. Ua'ōleloʻo Kay,ʻo ka hoʻonuiʻana i nā mea kanu āu eʻai ai, ma kahiʻoi aku ka wikiwiki a me ka maʻalahi loa e loaʻa ai ke kaumaha. Aʻo kekahi mau noiʻi noiʻi e kākoʻo i ka hoʻohanaʻana i ka meaʻai maʻamau no ka pohō kaumaha.
Ua hōʻikeʻia he kahakai nui o ka noiʻi i paʻiʻia ma ka Journal of Medicine Internal Medicine i ka hopena o kaʻaiʻana i ka mea iʻaiʻia ma mua o kaʻaiʻana. ʻO kekahi papahana i paʻiʻia i loko o ka puke pai i hōʻikeʻia ka nui o nā pohō me kaʻaina meaʻai ma kahi e hoʻohālikelikeʻia me kaʻai momona. Aʻo ka noi i hoʻopukaʻia i loko o ka puke pai moʻolelo Nutrition, ua hōʻike pūʻia hoʻi nā meaʻai momona iʻoi aku ka maikaʻi no ka paʻakikī kaumaha ma mua o nā meaʻai'ē aʻe.
Akā, hiki ke hana maʻalahi i ka noiʻi waiwaiʻai. ʻOiai no ka meaʻo nā mea e komo ana i kahi papaʻaina i nele i ke kaumaha ma kaʻai kīnāʻole,ʻaʻole ia heʻano e hana ia noʻoe. Loaʻa paha i nā pilikia a iʻole nā mea paakiki i loko o kou ola e hōʻikeʻoleʻia ana ma kahi o ka noiʻi. Eia kekahi laʻana, inā paʻakikī kaʻaiʻana i nā meaʻai āpau, hiki iāʻoe ke koho i nā huahana i kālaiʻia aʻaʻole e hōʻiliʻili i nā pono piha o ka meaʻai.
ʻO kekahi kumuhana ka pilina. Inā paha e hiki iāʻoe ke pili i ka papahana e hoʻopili paha i nā pono āu e loaʻa ai mai ka heleʻana i ka vegan. I ka wā e aʻo ai nāʻepekema i ke kākoʻoʻana i kahi loiloi i paʻiʻia ma kaʻaiʻana i nā meaʻai, uaʻike lākouʻaʻole iʻoi aku ka paʻakikī o ka pīhoihoi i nā meaʻai'ē aʻe. ʻOiai ua'ōlelo hou lākou,ʻoiai i ka wā iʻaʻaʻole ai ka poʻe komo i kaʻaihue, uaʻoi aʻe ka paʻakikī o ka poʻe ma mua o ka noiʻana o nā haumāna i nā meaʻai'ē aʻe.
Akā nō naʻe, uaʻae nā mea noiʻiʻai meaʻai eʻai pono ka meaʻai maikaʻi loa iāʻoe,ʻo ia kaʻai e hiki ai iāʻoe ke pale i ka ola. Aʻaʻole nā mea noiʻi a pau eʻai i ka meaʻai maikaʻi loa. Inā hoʻopau loa i kaʻiʻo, ka waiū, nā hua, a me nā iʻa e hoʻohālike ai i ka'umehana a iʻole nā kohoʻai maikaʻiʻole o ka maikaʻi ināʻaʻoleʻoe e emi i lalo.
I ka wā e lilo ai ke kaumaha i kāu pahuhopu,'ōleloʻo Kaysʻaʻole ponoʻoe e noʻonoʻo i ka heleʻana o ka meaʻinoʻino i ke kaumaha. "He mea maʻalahi i kēia mau lā ke lilo i meaʻawaʻawa a hahai i kaʻai ponoʻole e piha i nāʻano'ōpona i hoʻohanohano maikaʻiʻia (e like me ka popcorn hōʻoluʻolu, nā kīʻaha potato, keʻokeʻoʻeleʻele a me nā mea'ūpī makamae) a me nā mea pani. Akā,'ōleloʻo ia iāʻoe e "hana pono i nā mea kīkino ma ka nānāʻana i nā huaʻai a me nā hua hou, a me ka maikaʻi o ka protein mai nāʻanoʻano, nā pīni, nā peni a me nā kīʻaha holoʻokoʻa."
Pehea e hoʻomaka ai i kahiʻaʻai Vegan Diet no ka Lune Pohō
Ināʻikeʻoe i ka hopena o kaʻai a me ka kohoʻana e ho'āʻo i kahi ho'āʻo, e hoʻolālā i ka manawa e hoʻolālā i nā'ōlaina meaʻai o ka meaʻona . E hoʻomaopopo i nā meaʻai a me nā mea eʻoluʻolu a laila e hoʻopiha i kāu kīʻaha me kēlā mau mea. Inā hiki iāʻoe keʻai i nā meaʻono, nā mea eʻoluʻolu ai, a maikaʻi ka maikaʻi e mālamaʻoe i ka papahana.
Ināʻikeʻoe i ka meaʻona vegan a me nā meaʻai e kīkēkē aiʻoleʻikeʻole paha, e koho hoʻokahi aʻelua paha mau lā ma kēlā me kēia pule eʻai i ka mea kanu. E koho i hoʻokahi pāʻina i kēlā lā i kēia lā e ho'āʻo i nā mea vegan a me nā meaʻai. Hiki i nā liʻiliʻi liʻiliʻi ke hana nui. "E hoʻomanaʻoʻoiai inā eʻai anaʻoe i ka meaʻai a nui aʻe i nā māmā, e loaʻa mau iāʻoe ka pono o nā mea kanu mea kanu," wahi a Kay.
ʻO kahi hua'ōlelo mai
ʻO ka meaʻai maʻamau no ka pohō kaumaha he koho akamai no kekahi, akā,ʻaʻole no nā mea a pau. Ma mua o ka hanaʻana i ke kuhi, e nīnau iāʻoe iho i nā nīnau nui. Hiki iāʻoe ke komo i nā meaʻai maʻamau? Pehea e hopena ai kēia i kāu kumukūʻai o ka hebedoma? Eʻai pinepineʻoe i kāu koho maʻamau i kāu papa punahele punahele? Hiki iāʻoe ke kipa i ka meaʻai lawaiʻa i kākauʻia e kōkua i ka mālamaʻana i kahi meaʻai pono eʻai ponoʻole e hāʻawi ai i ka waiwai nui waleʻole (protein, carbohydrate, a me nā momona) akā pono nā micronutrients (huameʻa a me nā mineral) e kōkua pono i ke kino o kāu hana.
Inā hōʻole ka meaʻaiʻole - hiki iāʻoe, e hana i nā loli liʻiliʻi e hōʻiliʻili i nā uku o kaʻai mea kanu. ʻO kēia mau haʻawina liʻiliʻi e hoʻonui i kāuʻai a hiki iā ia ke hāʻawi iāʻoe i nā kōkua olakino e like me ka pohō kaumaha a me ke ola maikaʻi.
> Kālā:
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> Huang R, Huang C, Hu F, Chavarro J. Vegetarian Dix a me ka Hoʻoemi Hoʻoemi: kahi Meta-Analysis o nā Nānā Manaʻo Manaʻo. Ka Nūpepa o ke Olakino Lapaʻau Launa . 2015; 31 (1): 109-116.
> Moore W, McGrievy M, Turner-McGrievy G. Nānā a me ka hoʻomaopopoʻia o nā meaʻai'ē aʻeʻelima, e like me nā meaʻona vegan a me nā meaʻai meaʻai, no ka pohō kaumaha:ʻO ka noiʻana o DIET hou. Nā meaʻai . 2015; 19: 33-38.
> Satija A, Bhupathiraju S. et al. ʻO nā meaʻai i mālamaʻia i nā mea kanu a me ka maʻi o ke kalakīʻo ka maʻi maʻi ma nā US mākua. Ka Nupepa o ke KulanuiʻAmelika o ka Cardiology . 2017; 70 (4): 411-422.
> Turner-McGrievy G, Barnard N, Scialli A. He MakahikiʻElua Makahiki Loss Trial Hōʻikeʻana i kahi Vegan Diet i kahi More Low-Fat Diet *. ʻO ka nui . 2007; 15 (9): 2276-2281.