E mālama i kou olakino a iʻole e kaumaha i ka kaumaha me kaʻai mea kanu
Ke noʻonoʻo neiʻoe e ho'āʻo ana i kahiʻai mea kanu? Malia paha eʻimi neiʻoe i kahi papa hana pāʻani paʻakikī paʻakikī e hoʻomalu ai iʻole iʻole i kahi papaʻaina e'eneʻeneʻa ai i kou olakino. Loaʻa ka nui o nā meaʻai a me nā'ōnaehana hanaʻai ma ka pūnaewele a i ka paʻi, akā,ʻaʻole i hoʻopiliʻia ia mau mea a pau e kahi meaʻaiʻai. ʻO kēia māheleʻai meaʻaiʻaina i nā lāʻeono, i hanaʻia kēlā mea kēia mea e kekahi meaʻai meaʻai waiwai aiʻole meaʻai mea lapaʻau i kākauʻia.
E hoʻohana iā ia e kūkulu i kahi papaʻai meaʻai maikaʻi e pili ana i kāu manawa a me kou nohona.
Ka mea e manaʻo ai ke hoʻomakaʻoe i kahi Hōʻaikaʻi Kūʻai
Ma mua o ka hoʻoholoʻana e hele i ka vegan no ka pohō kaumaha a no ka maikaʻi maikaʻi paha, e noʻonoʻo e pili ana i ka hoʻololiʻana o kāuʻai. Hāpai i ka hāʻawiʻana i ka waiū, nā hua, a me nā huahana holoholona. Akā inā heʻonaʻoe, hiki i ka hāʻawiʻana i kaʻiʻo ke hōʻike i kahi pahuhopu nui.
"He momona ka meaʻai ma nāʻano a pau." He mea hōʻoluʻolu a hoʻonani paha ia, "wahi a Annie B. Kay, he mea hana lapaʻau i hoʻopaʻaʻia i ka laikini. Hoʻopiʻiʻo Kay i kekahi'ōnaehana mea kanu ma kahi Kivalalu Center no ke Yoga & Health, kahiʻo ia ke alakaʻi kaiaulu. 'Ōleloʻo ia he meaʻai nā meaʻai e hōʻole i ka pōloli a me nā momona hoʻi, kahi e lawe ai i ka meaʻai a hāʻawi i kaʻoluʻolu.
"I ka heleʻana o nā kānaka i ka pale anu-turuki, keʻike nei lākou i kaʻiʻo a manaʻoʻole hoʻi e hoʻokuʻu i ke keʻa, ka waha, a me ka māʻona nui. E hiki iā lākou ke pōloli i kahi ala hohonu i ka wā mua, a hiki ke lawe iki i mua o ka haʻohaʻi o ka'ōpū a me nā mea kanu lāʻau. i loko, aʻike nā kānaka i ke kaulike kūpono o nā mea momona, nā fiber, nā protein, a me nā meaʻai. "
No laila,ʻo ka manaʻo o ka hoʻokomoʻana i ka papaʻai pālaina vegan keʻoluʻolu loa,ʻo kaʻoiaʻiʻo o ka mālamaʻana i keʻano o ka nohona iʻoi aku ka paʻakikī ma mua o ka mea e manaʻo nei. Akā,ʻaʻole ponoʻoe e hele i nā mea a pau. ʻO nā haʻawina liʻiliʻi i kahi nohona vegan ke hana maikaʻi.
E hoʻolālā i kēia mau meaʻai kīpīʻai i hanaʻia e nā mea kanuʻaiʻole.
E noʻonoʻo i ka hiki ke hoʻomauʻia ka papahana iāʻoe. Ināʻaʻoleʻoe e noʻonoʻo i kaʻaihue i kēlā me kēia lā he mea kūpono, a laila, e koho i hoʻokahi aʻelua paha o nā lā o ka hebedoma e pale i kaʻiʻo a me ka waiu. "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.
Ka PapahanaʻAna o ka Vegan Mei I hoʻokahi
ʻO kēlā lā kēia lā i hoʻonohonohoʻia e kekahi meaʻokoʻa kūikawā'ē aʻe. ʻAʻole i hanaʻia nā lā e hana like, akāʻaʻohe kumu e hoʻohanaʻole ai i ka papaʻaina. E hoʻomaopopoʻoe e hoʻolaʻa ana nā papahana o kēlā me kēia lā i nāʻano meaʻai likeʻole.
Eia kekahi, e hoʻomaopopoʻoe heʻeono mau lā i heluʻia. E like me ka meaʻaihue, eʻike pahaʻoe e kuke pinepine anaʻoe. Hiki ke hoʻomākaukauʻia i kēia mau meaʻai i mua a hiki i kahiʻelua aʻekolu mau lā o kaʻai maikaʻi. E hoʻohana i ka lā hope loa o ka hebedoma eʻoluʻolu ai i nā meaʻai.
I ka lā 1: Hōʻaiʻai Vegan no kahi meaʻai aloha
Eʻai neiʻoe i kaʻiʻo i kēlā me kēia pāʻina? Inā pēlā, laila e nānā i kēia hiʻohiʻona e Jackie Newgent, RDN, CDN. Hāʻawiʻo ia i ka nui o nā meaʻono'ē aʻe, no lailaʻaʻoleʻoe e manaʻo e like pahaʻoe. Ua'ōleloʻo ia e pili ana i ka 1500 calories, kahi mea kūpono no nā wahine he nui a me kekahi mau kānaka e ho'āʻo nei e hoʻohaʻahaʻa.
- Breakfast : Scrambled Mexican Tofu Skillet- "Scramble" 4 mau'uneka o Nasoya i kāwiliʻia i TofuPlus i ka 2 teaspoons kaʻaila ahukahu me 10 mau māla waina, 2 mau huapalapala'āpana, kahi paʻakai o ke kai, a me ka paukū māmā. E hoʻokomo i loko o ka 2/2 kapu pīniʻeleʻele, 2 punetēpu i nā lālani cilantro hou, 8 mau'āpanaʻulaʻula tortilla, a lawelawe me 3 punetēpuni verde verde. Ma kahi o ke kofe, eʻoliʻoli i ka papaʻeleʻele me kahi lime.
- Lunch : Hummus Hummed Peter Sandwich- E hoʻohana i 1 pita nui nui a me nā mea me ka 1/2 cup hummus a me ka mea i hoʻopiliʻia i ka'ōpū, nā kukama, nā'alelaʻula, a me ka'ōniʻi pēpē. Ma kaʻaoʻao, e piha i hoʻokahi mau kīʻaha waina aiʻole manene mango me ka'ōmaʻomaʻo e mālamaʻia me ka mint hou.
- Nānā: Hōʻikeʻia ke keleponaʻo Kalefoni Vegan Burger-Hoʻokahi Organic Shiitake Mushroom Paʻahi Burger i ka hapalua o ka'ōpū o ka hua liʻiliʻi i'ōpuʻu me ka'ōniʻona 1ʻulaʻula (aiʻole kaʻaila), 3 pākoa papa, a me ka hapalua'okena. Ma kaʻaoʻao, e loaʻa i kaʻailaʻala i kaʻailaʻaila i kaʻaila i kaʻaila i kaʻaila me ka rosemary a me ka paʻakai nui a me ka 1 kapu o ka'ōnihi pupuhi me kahi lemon.
Inā pōloliʻoe ma waena o nā meaʻai,'ōleloʻo Newgent e hiki iāʻoe keʻoliʻoli i kahi pōpō-i-ke-'elea a noho i loko o ka helu helu kalori 1500. E hoʻopili wale i ka 1/3 kapu KIND hauʻoliʻana i ka pīpī Peanut All Clusters Clusters me ka 1/3 kapu i keʻano o ka'ūmū a me ka maile.
Lā 2: Hōʻike Kūʻaiʻo Vegan Meal no kahi Aloha Mea Laʻa
Ināʻoe eʻai i ka nui o nā meaʻai lawaiʻa (waiū, cheese, yogurt), a laila hiki iāʻoe ke hoʻopiʻi iāʻoe i ka papaʻaiʻai meaʻai. ʻO ka papaʻaina e ka meaʻai meaʻai i hōʻikeʻiaʻo Melissa Eboli e hāʻawi aku i nāʻano kumu kanu mea kanu e like me ka waiu niu.
- Pōʻakai kakahiaka :ʻAkahi hapahaʻaila i kāwiliʻia me ka 1 teaspoon o ke olonā a me nā puaa chia, 1/2 kīʻaha paila i huiʻia, 1 'auneke o walnuts, a me 1 kīʻaha vanilla koko niu.
- Lunch: Hua'ōleloʻo Tofu ka ulu me ka Veganaise, nā pīniʻeleʻele, ka huluhulu, a me ka lehiʻula ma luna o ka pale paleo niu.
- KaʻAinaʻAi :ʻEhāʻeke o ka tempeh grilled i hoʻopaʻaʻia me ka ulana vevene sauce. Hoʻokahi kīʻaha o ka quinoa i hui pūʻia me ke kīʻaha o nā meaʻulaʻula'alaʻula a me ka broccoli i kāhuʻia.
- Dessert : Keki niu Vanilla i hoʻopihaʻia me nā kimekiko makaleka, pecans, a me ka hinamona.
Lā 3: Hōʻike Kūʻaiʻo Vegan Meal no kahi Loaʻa berena
Ināʻoluʻoluʻoe i ka berena, pasta, a me nā meaʻai'ē aʻe, ponoʻoe e makaʻala no kāu kohoʻana inā heleʻoe i ka vegan. ʻO ka nui o ia mau huahana, he laʻa a me nā hua. Ua hui pūʻo Andrea Johnson, RD, CSP, LDN i kēia papahana meaʻai maʻamau e kōkua iāʻoe e hana i nā koho maʻamau. Ua paniʻo ia i nā meaʻai likeʻole-bread e like me ke kakahiaka no ka'ōpō kakahiaka, ka pizza a me nā kuki no kaʻaina awakea, a me nā mea hānai hānai no kaʻaina ahiahi me nā meaʻai e kūpono i ka papaʻai meaʻai.
- Breakfast : Vegan English muffin me nā papaʻaka a me ka paʻakai / ka pepa, ka coffee me ka niu waiu
- Lunch : Quinoa me kaʻaila spaghetti saukō, ka hoʻouluʻana i Italia, a me nā pīniʻeleʻele a me ka hapalua o nā mea'ūnū lawaiʻole me ka lau nahele lau nahele e kōkua ai i ka hao
- KaʻAina'Ameʻa : Pāʻani i mua o ka hānai a me ka meaʻono i ka hapalua o ka paila bale me ka kāloti a iʻole ka salame me nā kaulua a me ka waina balsamic.
- Dessert : nā gluten-free, nā kuki i kūʻaiʻia e nā mea kūʻai maʻemaʻe, a iʻole ka niu a me ka'ōmole cream
Ua'ōleloʻo Andrea e pono kaʻaiʻana, pono e hoʻonuiʻia kēia mahele me kahi'āpana o nā hua e hoʻolako i ka hao a me ka pona. Pono e komo i loko o keʻano o ka nui o ka waiʻona a me ka huaʻaina D i keʻano o kekahi mea inu'ē aʻe, e like me ka waiu niu ikaika, ka waiu walaʻau, aiʻole ka waimona almond, a heʻuʻuku loa i ka calories. Pono e'āponoʻia nā'āpana kīʻaha a me nāʻaoʻao o nā hua a me nā huaʻai e kōkua me ka paʻakai.
Lā 4: Hōʻailona Vegan Meal e Hoʻopilikia i nā Snackers
Mālamaʻo Sarah Heckler, MS, RD, LDN, ma ka papaʻai meaʻaiʻaiʻole a CISSN, ināʻoe eʻai pinepine i nā meaʻaiʻeleʻele, meaʻono, paʻakai, a piha i ke keʻa. ʻO nāʻanoʻokoʻa likeʻole, nā lako waiwai waiwai e hoʻopiha iāʻoe a kōkua e kāohi i ka makemake.
- Breakfast : Hoʻokahi aʻelua paha o kaʻualaʻuala '' apalaʻa '' i hoʻokomoʻia me 3-4 mau punetēpona o ka avocado i kāpīʻia me nā huaʻania chia a me paprika
- Ka Pāʻani :ʻElua punetēpō o ka hummus me nā kumu lola
- Lunch : Salame me nā kīʻaha 2ʻaila, 1/4 kapu pāʻani'ākani'āpana, 1/4 kapu i hoʻomaʻemaʻeʻia i ka moa i ka moa, i kālaiʻia nā tōmato cherry, a me nā'āpana'ōpiopio. Ka lole me kaʻaila a me ka vīnega.
- Ka Pāʻani : Hoʻokahi oheke o nā huluhulu a me 1 kapu hua
- Meaʻai : Hoʻokahi kīʻaha Pīpī Pōpī, Black Bean, a me Quinoa Chili i piha i 2-3 mau punetēpē i ka pākī.
Ka lā 5: Hōʻike o Vegan Meal no ka nihoʻono
Makemakeʻoe i nā meaʻono a me nā meaʻono e like me ka caramel a me ka balaka? ʻO kēia papahana papaʻai e Molly Cleary, MS, RD, CDN, hāʻawi ka CNSC i nā meaʻono e hauʻoli aiʻoe. ʻO ka pata pāpaʻa, ka mīkini kuluma, ka popcorn, a me ka hui alahele pālua heʻanoʻeleʻele a me kaʻulaʻula e like me ka hint o kaʻono i mea e hauʻoli aiʻoe.
- Breakfast : Hoʻokahi kīʻafe me ka waiū kulū, 2 pāʻina o ka meaʻala me ka wai'alemona, a me nā huaʻalani hou
- Lunch : He'ōmaʻomaʻo'ōmaʻomaʻo me nā greens i kāwiliʻia, kūkoma,'ōmato, kāloti, nā lelo, nā huapalapala nani, ka avocado, kaʻaila, a me ka wīnei.
- Pākīpika : Popcorn (pahūʻia i kaʻaila) aiʻole nā hui pū (nā hua, nā hua, nā hua maloʻo)
- ʻO kaʻaina ahiahi :ʻAla palaoa i hanaʻia me ka mamao, kaʻuala, nā lauʻulu a me nā pua huapalapala, a me ka hana lemon mīhini aiʻole ka kīla palaoa i hanaʻia me ka laiki laiki, kāloti, ka piʻi pīni, kāpokiʻulaʻula, edamame, mea kanu viny
- Pākīʻai aiʻoleʻaʻaiʻaʻai : Pākiki aiʻole kahi meaʻona meaʻai (e like me SoDelicious a iʻole Kite Hill almond-based yogurts) me nā hua hou
Inā hoʻokomoʻoe i ka meaʻahaʻaina (aiʻole i ka berena ma kāu mau meaʻai), ponoʻoe e koho i kahi i hanaʻoleʻia me ka huaʻole a me ka waiū. Ke wehewehe neiʻo Clearyʻaʻole nā paʻi berena a pau he vegan, no laila he mea nui e nānā i nā mea hana no nā mea holoholona ma mua o kāu koho. Kōkuaʻo ia e ho'āʻo ana iā Ezialia i ka palaoa āpau a iʻole i ka palaoa multigrain mai ka mea Trader Joe's.
Ka lā 6: Hōʻaikaʻi Vegan Meal no kahi Typical Eater
ʻO kēia papahana hoʻolālā maikaʻi na Maegan White, MA, RDN e hāʻawi aku i nā meaʻai āu e nānā ai iāʻoe inā eʻaiʻoe i ka meaʻaiʻAmelika maʻamau. Hoʻomoʻaʻia nā meaʻai e like me kaʻai a me ka meaʻai i loko o kāu papaʻaina e like me kāu e kūʻai pono ai a koho i nā meaʻai me ka holoholona, ka waiu, a me nā meaʻai.
- Breakfast: Hoʻokahi'āpana o ka palaoa i ka palaoa a me ka hapalua hapalnua ka wai'alemona. Hoʻokahi ounce ka'ōpala e hoʻomākaukau ponoʻia me ka kīʻaha e hoʻopili i nā huapalapala (aiʻole nā hua punahele) a me ka 1 kapu waiū kulū, pōhaku paʻi.
- Lunch :ʻAkahi'āpana palaoa palaoa no kahi burrito a taco. Hoʻopiha i ka kīʻaha 1/2 i'ōloi i nā niʻania meaʻai, 1/4 kapu salsa, 1/4 kaomi kaomi, 1/4 kapu nā tōmato paʻi. Eʻoliʻoli me ka 2/2 cup kāpoki pēpē (aiʻole kāu punahele punahele) me ka 1 teaspoon o kaʻaila a me kaʻaila olonā a me ka wai lemoni i hoʻokuʻuʻia ma luna. Hoʻokahi kīʻaha waiʻalani, i hoʻopaʻaʻia me ka calcium.
- Paʻahi ahiahi : Hoʻokahi hapalua o ka'eneke i hōʻokiʻoleʻia i ka'ōpala (aiʻole puna maikaʻiʻoleʻia), ke kīʻaha apricots maloʻo (aiʻole nā hua maloʻo maloʻo loa), hoʻokahi kīʻaha waiū waiū, hana paʻi.
- Eʻaʻai i hoʻokahi kīʻaha kapu (calcium-set), hoʻokahi kīʻaha kale ka'ōniwi paha, 1/2 kīʻaha paʻi pepaʻulaʻula (aiʻole punahele punahele punahele), me 1 cup rice and 2 teaspoons olive oil. Eʻoliʻoli i ka pahu kapu he 'elima (aiʻole nā hua punahele).
- Dessert : Hoʻokahi hapalua'okena sherbet
ʻO kahi hua'ōlelo mai
E hoʻomanaʻo i kāu hoʻomakaʻana i ka mea kanu kanu, pono nāʻano meaʻai . Ināʻoe e hoʻomaka i ka papaʻai pāʻani paina e lilo i ka kaumaha a iʻole eʻoluʻolu i kou kino, ua hōʻike nā haʻawina e hiki paha iāʻoe ke hoʻokō i kāu pahuhopu inā kohoʻoe i nā meaʻai a pau i hoʻomoʻiliʻoleʻia. E noi aku i ke kōkua o ka meaʻai lawaiʻa i kākauʻia, e lawe i ka papa kuke kuke, aiʻole e hoʻokomo i loko o ka puke kuke puke e aʻo i keʻano o ka hoʻomākaukau a me kaʻai i nā meaʻai e ola ai i kāu polokalamu a hoʻololi i ka papaʻai meaʻai a maikaʻi.
> Kālā:
> 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.