ʻO kaʻai kaiʻai, heʻano ia o ka meaʻai meaʻai, akā,ʻaʻole loa ia i nā mea holoholona, e like me nā hua, ka meli, a me nā meaʻai laʻa. ʻO kekahi mau mea kanu e koho i kaʻai no nā kumu ola, akā nui ka poʻe eʻai i nā mea kanu i nā mea kanu no nā kumu kūpono, e like me ka paleʻana i ka hanaʻino a me kaʻaiʻana i nā meaʻai kūpono.
Nā Huakaʻi Ola o ka heleʻana i Vegan
Ma muli o kaʻaiʻana o ka meaʻai i nā mea kanu a pau, hiki ke maʻalahi ke halihaliʻana i nā kānana a pau, nā legumes, nā hua a me nā huaʻai a ka hapa nui o nā kānaka eʻai mau ai.
ʻO keʻano o ka meaʻai maʻamau ka mea nui i ka wela, ka huaora C, ka magnesium, ka hao, a me ka palahalaha a me ka iho i loko o ka calories a me nā momona momona.
ʻO kaʻaiʻana i nā meaʻai i waiwai i nā meaʻai i kanuʻia ma keʻano ulu ua pili pū me ka maikaʻi o ka naʻau a me ka maʻi liʻiliʻi o ka diabetes type 2. Makemake paha e maʻalahi ka naloʻana i ke kino momona a mālama pono i ke kaumaha. Aʻo kaʻokiʻana i nā meaʻulaʻula a me nā mea i hanaʻia paha, e hoʻemi iho i kou pōʻino o ka maʻiʻae.
Nā Ola Ola o ka heleʻana i Vegan
ʻO ke olakino maikaʻi i loko o nā meaʻai āpau, akā, aia kekahi mau hemahemaʻai kūpono e pono ai ke'ōlelo. ʻO ka Vitamin B-12 , aiʻole cobalarim, hoʻokahi mau meaʻai e nele ana no kaʻike waleʻiaʻana ia o nā meaʻai o ka hānau holoholona. Ponoʻia ka Vitamin B-12 no ka hana maʻamau maʻamau a me ka hanaʻana i ke koko, aʻo kahi hemahema hiki ke alakaʻi i kahiʻano i kapaʻia he anemia pōʻino. ʻAʻole ia he pilikia no kaʻai meaʻai maʻamau, akā pono nā mea kīnā e hoʻopili i kēiaʻano B-complex vitamin.
Hiki i ke kalapona ke lilo i kekahi kumu'ē aʻe, akā, hoʻokahi no ka maʻalahi. Hoʻohanaʻia nā pāʻani i nā hale kūkuluʻia i kapaʻia he amino acids , a aia he pūpū i pono i kou kino e mālama i nā ohe a me nāʻiʻo a me nā mea like o ke kino. ʻO kekahi o kēia mau amino acids ua kapaʻia heʻonika amino nui, a ponoʻoe e kiʻi iā lākou mai nā meaʻai āu eʻai ai.
ʻOiai nā kinaika holoholona a pau e komo ana i nā mea amino a pau, ua nalowale kekahi o nā mea hoʻomalu amino. No laila, he mea nui eʻai i nāʻano kumu like me keʻano o ka punawai e hōʻoia iāʻoe e loaʻa i kēlā mau mea amino a pau e pono aiʻoe ma ka hoʻohuiʻana i nā protein .
Hiki i nā mea momona Vegan ke haʻahaʻa i loko o ka meaʻono D, akā inā he maikaʻi, pēlā nō nā meaʻai'ē aʻe mai ka nui o kāu mau huaʻaina D mai ka hōʻailonaʻana i ka lā. ʻElua punawai vegan maikaʻiʻo ka huaʻaina D i loko o nā hauhaʻi me ka portobello e hōʻikeʻia i ka mālamalama o UV. Ināʻole,ʻo kahi meaʻaiʻai a me nā mea milikili ikaika ikaika e kōkua iāʻoe e loaʻa ka nui o ka lāʻau D D i nā malama hoʻoilo.
ʻAʻohe momona o ka meaʻai i nā'elemona momona omega-3 i kapaʻia he'eicosapentaenoic acid a me ka acidic docosahexaenoic e pono ai kou kino no ka naʻau a me nā maka a me ka lolo. Akā, i ka wā eʻai aiʻoe i ka nui o ka soy, ka paukena, ka flax, a me nā pua chia, e lawaʻoe i ka waiʻona momona omega-3 i kapaʻia kaʻaila alpha-linolenic, aʻo kou kino e hoʻololi i nāʻanoʻelua. Eʻike naʻe, ināʻoe e hāpai e kamaʻilio me kāu kahu mālama ola e mālama pono i ka lawaʻana o ka omega-3 i kou wā'ōpū.
E hoʻomaka i ka hoʻomakaʻana ma kahi Vegan Diet
Ināʻoe e mālama nei i kaʻaiʻai kaiʻai, hiki iāʻoe ke noʻonoʻo i ka mea e pale aku ai no ka mea he hapalua o ke ala (aʻoi aku paha) ma laila.
Aia kekahiʻano "'ohihi" e kanuʻia ma ka lāʻau, a hiki iāʻoe ke pani i ka waiū me ka waiu wai. Hiki ke hoʻohuhiʻiaʻo Tofu e like me nā hua, a aia nā hua'ōpala huapalapala no ka kukeʻana a me ka kukeʻana. ʻO ka maikaʻi maʻemaʻe maple ma kahi kūpono kūpono no ka meli.
He meaʻoi aku ka paʻakikī e hele pololei i loko o ka veganism inā eʻai neiʻoe i ka meaʻai maʻamau. He mea maʻalahi, akā, aia kekahi mau mea e pono aiʻoe e noʻonoʻo. ʻO ka mua, ponoʻoe e hoʻoholo i nā mea e hana ai me nā meaʻaiʻole a pau i loko o kou hale. Ināʻoe e noho kaʻawale a iʻole e hele kaʻohana a pau i ka hanaʻino, hiki iāʻoe ke hāʻawi aku i nā mea i'ākākaʻoleʻia a hoʻokomo i nā waiwai i kahi papaʻai meaʻai.
Ināʻole, hiki iāʻoe ke hāʻawi i kāu meaʻai i ka holoholona, e hoʻokuʻu iā lākou i loko o ka'ati, aiʻole eʻai ia mau mea a pani iā lākou me nā koho vegan. ʻO kaʻoiaʻiʻo,ʻo ka koho hope loa he ala maikaʻi ia eʻoluʻolu ai i loko o ka meaʻai.
Eia kekahi, ponoʻoe e hoʻopili i kāu mau mākau heluhelu no ka meaʻaʻole hiki keʻai i nā meaʻai. ʻO kēlā meli meli ka palaoa? ʻAʻole kaʻinoʻino no ka mea he mau meli ia. Hiki i ka'ōhinuʻai ke nānā aku i nā lole vegan, akā inā i hanaʻia me ka moa a me ka meli,ʻaʻole ia e heluʻia e like me ka meaʻai. A nānā nā mīkini māmāʻole, akā, hanaʻia me ka gelatin, i loaʻa mai i nā holoholona.
ʻO kaʻaiʻana i ka meaʻaiʻaiʻole paha e hana i kahi hana a hiki ke lōʻihi i ka hoʻohanaʻoleʻana i kaʻaiʻole i kaʻiʻo, ka lihi, a me nā meaʻai āu iʻai ai no nā makahiki. Akā ua maikaʻi. Ma hope o ka manawa e kauʻoe i ke kau. Hoʻopili i nā meaʻono me kaʻai i ka hapanui o kāu meaʻai i ka home. E lawe i ka vegan lunches e hana aiʻole ke kula a hiki paha i nā hui vegan kiko pūnaewele no ke kākoʻo.
Akā, pehea e pili ana i nā hale hana?
ʻO kekahi mau haleʻai e hoʻomaopopo i nā meaʻai vegan a meaʻaiʻole paha ma kā lākou mau menus, akā,ʻaʻole nui, no laila, e hanaʻoe i kahi mea pepehi kanaka e maopopo ai i kāuʻai e like me kāu palapala pānaʻi. Aʻo nā haleʻaina nui eʻoluʻolu e mālama i ka pono o nā mea kūʻai aku, no laila e nīnau iāʻoe inā hiki iāʻoe ke hana i ka'enela vegan mai nāʻaoʻao o nā kīʻaha e lawelawe nei. (Pono e nānā inā hoʻohana lākou i ka waiūpaʻa a iʻole kaʻaila i loko o kekahi o kā lākou mau kīʻaha paha.) Hiki paha iā lākou ke haʻalele.)
I kahi kui, e kauoha i kahi huamele veggie (e noi i kaʻaila a me ka balsamic winika ma kaʻaoʻao), kahi'alala maʻemaʻe no kaʻaina awakea a iʻole ka oatmeal a me nā hua no kaʻaina kakahiaka. Inā loaʻa iāʻoe ka manawa, e huli i ka papa inoa meaʻai ma ka pūnaewele ma mua o kou heleʻana no kaʻaina awakea a hoʻohana paha i kahi polokalamu e like me HappyCow eʻimi i kahi haleʻaina vegan-kokoke iāʻoe.
> Kālā:
> Craig WJ. "Nā Huakaʻi Ola o Vegan Dried." ʻO'Am J Kokū Nutr . 2009 Mei, 89 (5): 1627S-1633S.
> Harvard Women's Health Watch. "E lilo i meaʻaiʻole." Ua hoʻopauʻia ma Malaki 18, 2016.