Nā Pono a me nā Haʻuki Hana
ʻO nā meaʻai pāʻani a me ka vegan ke piʻi nei i ka kaulana a me nā mea pāʻani eʻike. He nui nā hōʻike e kākoʻo i nā mea kanu o ke kumukūʻai e hāʻawi ana i nā pono maikaʻi maikaʻi, akā, nele ka noiʻi no ka hana pāʻani. Ma luna o kēlā mea, e hoʻomau i ka hopohopo no kaʻaiʻana i nā mele a me nā kūkākūkā e pili ana i keʻano o ka paleʻana i nā meaʻinoʻole ma mua o nā pono o kaʻaiʻana i nā meaʻai a pau.
Eia naʻe, e like me kaʻAmelika Dietetic Association (ADA), hiki i nā meaʻaiʻai meaʻai keʻai pono a kūpono no nā mea a pau, e pili ana i nā poʻeʻalo.
Nā hua o nā mea kanu
Hoʻohālikelike nā hōʻikeʻana i nā mea kanu lāʻau e hoʻolako i nā pono olakino, e like me:
- Hoʻemi i ke ola o ka maʻi maʻi
- Nā'āpana lipoprotein haʻahaʻa haʻahaʻa (LDL) haʻahaʻa
- Ke kaheʻokoʻa o ke koko
- ʻO nā kinona kūmole 2 he nui
- ʻO ka helu kaulike o nā kino haʻahaʻa
- Ke kūʻana o ka lāʻau insulin
- ʻO nā maʻi lapaʻau kiʻekiʻe
Ma nāʻano maikaʻi maikaʻi o ka palekana, nui nā kānaka a me nā mea pāʻani eʻae i ka lono e pili ana i ka veganism me kaʻikeʻole i keʻano o kaʻaiʻana i ka meaʻaiʻole a me ka vegan . Ma mua o ka huliʻana i nā moʻolelo kuhi a me nā mea maʻamau i waena o nā mea pāʻani a me nā mea pāʻani vela, e maopopo i nāʻike o kēia mau mea he kōkua:
- Meaʻaiʻole -ʻaʻohe holoholona holoholona, akā eʻai i nā hua a me ka waiū.
- ʻO Vegan -ʻaʻole ia eʻai i ka meaʻai o nā holoholona.
- Hana mau - hahai mau i ka meaʻai maʻamau, akā eʻai pinepine i ka meaʻai, kaʻiʻo, kaʻeha, a me ka iʻa.
- Nutirian - pili i ka papahana hoʻolālā waiwai i loko o nā micronutrients, ma muli o nā mea kanuʻaiʻole i kanuʻia,ʻo ia hoʻi nā huaʻona, nā hua, nā nuts, nāʻanoʻano, a me nā pī. (hiki paha a 'aʻole paha he vegan)
ʻOiaiʻo ka meaʻai maikaʻi loa no ka mea pāʻani vegan,ʻaʻole loa e ho'ākākaʻia,ʻo Dr. Joel Fuhrman, ka mea lapaʻau no kaʻoihana olakino no nā makahiki he 25, e hōʻike ana i nā mea pāʻani o ka poʻe e hahai i kaʻaiʻai ka meaʻai.
Ua paʻiʻia kāna puke ma nā Sports Sports Medicine Reports i kēia manawa e hōʻike ana i nā vegan e hiki ke hana pono i nā kūlana kiʻekiʻe loa ma kaʻaiʻana i kahi meaʻai i mālamaʻia i nā mea kanu mea kanu nui a micronutrient.
Ua hōʻike nui aku nā poʻe pāʻaniʻoniʻoni nui,ʻoiaiʻo Olympian Carl Lewis, Ironman triathlete Brendan Brazier, a me ka mea'onilaʻelimaʻo Venus Williams, uaʻoi aku kaʻoihanaʻoi aku kaʻoi aku ma mua me kaʻaʻaʻoleʻana i nā mea holoholona. He mea kupanaha ka hana a kēia mau mea pāʻani kaulana kaulana akā he mea hōʻike wale nō ia i ka holo o ka pāʻani. Pono ponoʻia nā noiʻi e hoʻopau i nā mele kuʻuna e pili ana i nā meaʻai meaʻaiʻole (vegan) no nā mea pāʻani.
Nā Mānana Likeʻole a me nā Kuhihewa
Hiki i nā poʻe haʻuki ke manaʻo e pili ana i nā meaʻai meaʻai a me nā meaʻaila vegan. ʻO ka moemoeke maʻamau ka hoʻopuni i ka mea protein, nā māla lāʻau e pono e pai likeʻia e hana i nā palapona piha, a me ke kī. Keʻike nei nā pūnaehana hoʻomana e hoʻomau nei i ka pilikia no nā mea pāʻaniʻai meaʻai (vegan):
- ʻAʻole hiki i nā mea kanuʻai ke hoʻolako i nā kinona.
- Ponoʻoe e paʻi i nā meaʻai pāʻani .
- E kau i ka pilina ma mua o kaʻai kaulike i piha i nā meaʻai a me nā antioxidants.
- E noʻonoʻo i nāʻano heu a pau.
- ʻO ka waiʻo ia ka no-no, akā e kōkua ana ia i ka loaʻaʻana o ka caloric no nā mea pāʻani me nā mea kiʻekiʻe.
Loaʻa i ka palekana maikaʻi mai nā mea kanu
Hoʻopiʻi nā meaʻaleʻale i mea'ē aʻe i ka protein no ke kākoʻoʻana i nā koi ākea maʻamau a me ka hoʻoponoponoʻana i ka'ōpū momona i hanaʻia e nā hana nui. Pono nā kūpona pūmua i kēia hana. Hiki i ka'enele protein ponoʻole ke alakaʻi i kahi paleʻai kūponoʻole a me ka hōʻemiʻole o kaʻiʻo. Hiki iā ia ke kanu i nā meaʻai e lako i ke kinona no ka mālamaʻana i kahi palekana kūpono o ka palekana i nā'ōhana hana?
Hiki i nā mea kanu nā mea kanu ke hoʻolako i nā protein no nā meaʻonika e like me Nancy Clark, he mea hoʻolaha i nā mea'enela kaulana a puni honua, ka mea kōkua, a me ka mea kākau o ka Polokalamu Nutrition Guide.
He mau mea pāʻani maikaʻi nā meaʻai a me nā meaʻawaʻawa. ʻO ka pilikia, he nui nā mea pāʻani me kaʻaiʻole. Eia kekahi laʻana,ʻaʻole ia he mea maʻamau no nā wāhine, nā meaʻaʻala i maʻaʻole i ka loaʻaʻole o ka pailalā no kaʻaiʻana i nā mea liʻiliʻi loa o kēlā me kēiaʻai.
He aha ka hopena o ka haunaele a me ka kū'ē'ē i waena o nā mea pāʻani a me ka kaiapuniʻepekema ka nui o nā kinetona e pono e hoʻopauʻia no ka holomua o ke kino. Eʻikeʻia ka pilikino mai ke kumu holoholona a kumu lāʻau paha, e'ōlelo ana i keʻano o ka pono pono a me ka'ōlelo amino acid e hoʻoholo i ka hopena o ka hana kino. Hōʻike nā hōʻike eʻike ana i nā pono o ka pono e hiki ke maʻalahiʻia no nā mea pāʻani eʻai ana i nā meaʻai a me nā mea pākino e hoʻohana ana i ka hoʻonohonoho pono. Ke hōʻikeʻia e ka Academy of Nutrition and Dietetics meaʻai nā meaʻai i nā mea kanu likeʻole e ulu i kā lākou mea momona a me nā koi amino acid.
Wahi a Roberta Anding, nā meaʻai pāʻani no ka hōʻailona Houston Astros MLB, manaʻo nui nā poʻe'onikala ke ala hoʻokahi e hālāwai ai me ko lākou mau mea e pono ai i kēlā me kēia lā, eʻai i ka meaʻai. Hōʻikeʻo ia i kaʻiʻo he kumu maikaʻi o ka protein, akāʻo nā mea kanu kekahi pūlālā pū kekahi. Aiaʻehiku'emu o ka paona ma ka anane a me hoʻokahi auneke o nā pistachios iʻeono pahumu o ka protein. Inā he meaʻai ke kanaka'aʻaʻa, a laila ka waiū, ka yogurt, a me ka liiki e hiki ke hoʻonui i nā kumu o ka protein. No ka mea pāʻani pila, hiki i nā pī ke hoʻokomo i ka papawai e pono ai, wahi a Anding.
ʻO ka Academy of Nutrition and Dietetics, Dietitians of Canada, a me ka American Medicine Sports Medicine ka mea i'ōleloʻia he 1.2 a 2.0 grams o ka pilina ma ke kilokika o ke kaumaha kino i ka lā no nā poʻe pāʻani, ma muli o ke aʻoʻana. ʻO ka hoʻohanaʻana i nā kinetona ma mua o 2.0 g / kg / lā,ʻaʻole ia iʻike hou i ka pono ma nā haʻawina he nui a hiki ke hana i nā hopena maikaʻiʻino e like me ka noiʻi. Hiki ke hoʻopiliʻinoʻia ka waiwai o ke kinowai ma muli o ka mālamaʻana i nā kinikini, ka hana hana pīkī, ke ola o ka iwi, a me ka holoʻana o ka maʻi.
Ka Hoʻohuiʻana i nā Puʻuna Hana Hana
E hoʻomanaʻo i keʻano nui o kaʻaiʻana i nā pīni a me ka raiki i kahi hoʻokahi? ʻO ka'ōlelo aʻo kaulana hoʻokahi e hoʻohui i nā hoʻomalu o nā kumu lāʻau no ka hoʻokōʻana i ka hōʻailona amino acid pono loa,ʻaʻole iʻike houʻia he pono. Manaʻo nā hana i kēia manawa e hiki i ka meaʻai meaʻai aiʻole nā mea pāʻaniʻai ke loaʻa i ke kalapona i ka mea eʻai ai i nā meaʻai likeʻole i ka lā o ka lā,ʻaʻole i kaʻai hoʻokahi.
ʻO ka mālamaʻana i nāʻano laulima o nā mea kanu i kēlā me kēia lā, hāʻawi lākou i nā mea amino likeʻole a me ka hoʻomaopopoʻana i nā'āpana amino a pau i komoʻia, e like me ka mea hōʻikeʻike polokaniʻo Nancy Clark. ʻAʻole pono ka paʻamaʻana i nā protein ma nāʻai maʻamau . ʻO ka pahuhopuʻo ia ka 15 a 20 grams o ka protein i kēlā me kēiaʻai e hāʻawi i ka nui kūpono o ka protein i kēlā lā i kēia lā, e'ōlelo aiʻo Clark.
Hoʻohālikelikeʻia nā mālaʻai, nā legumes, nā nati, a me nāʻanoʻano no ka hānaiʻana i ka meaʻona me ka hoʻomaʻemaʻeʻana i nā mea amino acids (EAAs) a me nā'āpana amino acids (BCAAs). Hiki ke loaʻa nā kumu kūpono maikaʻi loa o nā mea kanu o ka lāʻau kanu ma nā meaʻai a pau:
- Lentils
- Quinoa
- Tofu
- Pōniʻeleʻele
- ʻO ka paukū hua
- ʻAmona
- ʻOhi
Ke Kai Paʻa a me kaʻAna Palena
He nui nā meaʻaiʻai a me nā mea pāʻani pāʻani hoʻi e manaʻo he pono ka nānā aku i ka laweʻana i nā kinipona iʻoi aku e kūpono i nā koi o kēlā me kēia lā. Pono kaʻai protein i ka mea e pono ai akāʻo ka hoʻopauʻana i nā macronutrients a me nā'ōpona'aleʻa a me nā momona maikaʻi e like me ka mea nui no kaʻoihana pāʻani. ʻO ka pilikia no ka hapa nui o kēia poʻe'anolimaʻaʻole e noʻonoʻo i kaʻano o nā huaʻaleʻa i loko o ka hana pa'ū, ka uluʻana, a me ka ho'ōla.
Wahi a ka meaʻai'onila Nancy Nancy Clark, he nui nā mea pāʻani e hana ana akā eʻai wale ana i ka mea inu meaʻai. ʻAʻole kēia mau inu i ka nele i ka glucose a me nā kumuhana'ē aʻe e hele mai ana mai nā'ōpalima e paipai pono i ko lākou mauʻiʻo. ʻO kaʻaiʻana i kahiʻai kaulike a me kaʻoihana ukali e hoʻokō i nā pono no kaʻoihana hoʻolālā maikaʻi.
ʻO kaʻaiʻana i nāʻano mea kanu likeʻole o ka mea kanu e hāʻawiʻole i ka momona wale nō akā e hāʻawi pū ana hoʻi i ka ikehu no nā mea haʻuki e hoʻopau i nā hana kūpono. ʻO kaʻaiʻana i ka mea kanu lāʻau e hāʻawi i ke kino me nā mea pono pono'ī a me nā antioxidants pono no ka hanaʻana i nāʻiʻo. Piʻiʻia nā meaʻai ma nāʻano phytonutrients a me nā antioxidants e ho'ēmi i nā hopena o ka hoʻomāmā nui a hoʻonui i ka ho'ōla mai ka hoʻonaʻauao kino.
ʻO nā hua'alaʻulaʻokoʻa e pili nei he kiʻekiʻe i loko o nā protein, nā micronutrients, a me nā antioxidants:
- Kale
- Makemakeʻo Bok
- Kupikoli
- Kāwili
Ua kiʻekiʻe nā hua i lalo ma nā antioxidants:
- Nā Black Currants
- Berries
- ʻO ka pomegranate
- ʻO nā cherries
- Oranges
- Kiwi
ʻO ke Kino Kupa
ʻO ka hapanui o nā meaʻai meaʻai a me nā mea pāʻani pāʻani hoʻi e palekana i ka nui o ka nui no ka hoʻomaʻemaʻeʻana. Hoʻomaʻemaʻeʻia ke kōpaʻa i kahi keʻokeʻo keʻokeʻo e nā poʻe e hoʻohana ana i ka hoʻohui kala. ʻAʻole i loko o ke kōkoʻa nā'āpana o ka iwi, akā ua pili ke kō i ka iwi āpau. ʻAʻole i hanaʻia nā sugar a pau i kēia ala no lailaʻaʻole hiki ke noʻonoʻoʻia kēlāʻano hoʻokahi. Loaʻa nā suʻi i ka maikaʻi i loko o ka mea kanu mea kanu. Eia naʻe,ʻo ka mālamaʻana i ka waihona sugar i ka mea liʻiliʻi e'ōleloʻia ana no ke olakino.
Hoʻolālā nā poʻe kelepa i ke sukake iʻoi aku i kaʻAmelika likeʻole e like me ka meaʻai mea pāʻani, Nancy Clark. ʻO ke kulu ke kinoea i loko o ka kaʻa a makemakeʻia e hoʻomaha i nāʻiʻo hana. Hoʻopuka i nā mea inu e like me ka waikelekeleka he nui ka paʻakai, akā he mea nui nā huaora a me nā minela e pono ai ka hana kino a me ka hana pāʻani.
ʻO ke kinona iʻoi aku ka maikaʻiʻole o ka maikaʻi ma mua o ke kōpaʻa a me ka'āwave agave akāʻo ke kino e heluhelu i ka sugar e like me ke kō. Loaʻa i ke kōpaʻa he 4 calories ma ka gram a me kahi mahele o nā hāʻalea. ʻElima mau'anoʻane likeʻole:
- Glucose -ʻo ke kōleaʻoiaʻiʻo i kapaʻia he dextrose a i kapaʻia i keʻano he koko koko.
- ʻO Fructose -ʻo ke kōlea i kapaʻia he huaʻohu.
- ʻO Galactose -ʻo kaʻiʻo i loaʻa i ka waiū a me ka yogoma eʻaʻala maikaʻiʻia e ke kino.
- ʻO Maltose -ʻo ke kōlea i kapaʻiaʻo ka malt sugar i hoʻopiʻi kokeʻia e ke kino.
- Lactose - i kapaʻia ka waiu waiū a loaʻa i ka glucose a me ka galactose.
ʻO ka meaʻai ka punaehana kumuhana i hoʻohanaʻia i ka wā o ka hana. ʻO nā mea pāʻani i nā mea āpau e pono ai ka loaʻaʻana o ke kō iʻoi aku ka nui o ka sukake no ke kākoʻoʻana i ka hoʻonuiʻana i ka glucose i loko o nā pūpū muscle. Me ke kōʻoleʻole (ka ike) no ka hoʻonāʻana i kou mauʻiʻo, hoʻolālā paha ka hana.
Hoʻomaopopoʻia nā suga i'ōleloʻia no nā meaʻai meaʻai a me nā mea maloʻo:
- Agave
- Pākī laiki
- ʻO ka mākeke syrup
- ʻO ka lā syrup
- ʻO Molasses
- ʻO Stevia
- ʻO Beet
- ʻO ke kōkoʻa kō
- Miki (ke kōpuka kōkō)
Pono iaʻu eʻae i ka wai inu wai?
ʻO ka poʻe'alepa, ma keʻano nui, lawe wale i ka wai a koe wale ke kō, aʻaʻole pono e komo i loko o ka meaʻai maikaʻi. Hoʻopihaʻia ka waiʻawaʻawa i loko o ka waiʻona maoli i huʻiʻia me ka wai nui e hoʻohālikelikeʻia me ka wai inu waipiʻi. ʻO ia keʻano o ka wai i kūʻaiʻia i hiki ke pilikia. ʻO ka wai māmā mai ka noʻonoʻoʻia e'ōlelo pinepineʻia e nā mea hoʻokūʻai hāpai hāpai a me nā meaʻai meaʻai i kākauʻia e kōkua i nā poʻe'aleʻa kiʻekiʻe e hālāwai i nā koina o kēlā me kēia lā.
He nui nā poʻeʻimi e hakakā nei me ka pohō kaumaha no nā mea e pono ai ka hula. Hoʻohui i ke aniani aʻelua paha o ka wai wai 100% ma mua aʻe o ka wai i kēlā lā i kēia lā ua kōkua i kēia mau mea pāʻani e loaʻa a mālama i kahi kaumaha kupono. I kekahi manawaʻaʻole i lawa ka meaʻai a hāʻawi mai ka wai i nā mea hou no nā mea pāʻani e makemake ana i nā calorie e kūpono i nā koi. Hiki i nā poʻeʻaleʻale e kōkua mai i ka hoʻohuiʻana i ka wai i kā lākou papahana waiwaiʻai,ʻo ia nā haumāna o ke kula kiʻekiʻe, nā mea holoʻokoʻa lōʻihi, nā kāmaʻa, a me nā hoʻokele kaʻa.
ʻImi hou aku
Ua hōʻikeʻia ka noiʻi i nā mea kanu i nā mea kanu e pono ai ke hoʻonui i ka olakino a hoʻemiʻia nā pilikia o nā maʻi, akā, akā, akā, akā, heʻike iki nā hōʻike e hōʻike ana i nā hopena o kēia mau meaʻai ma ka hōʻikeʻike. Ma muli o ke kākoʻoʻiaʻana o nā meaʻai i ka meaʻai, vegan, a me nā hui pūnaewele i huiʻia e nā poʻe'aleʻa,ʻoi aʻe ka nui o nā haʻawina e hoʻomaka ana i luna.
ʻO kahi haʻawina liʻiliʻi i paʻiʻia ma ka Journal of Nutrients, ua anaʻia ka hanana cardiorespiratory i waena o ka meaʻai meaʻai a me nā meaʻaiʻole (kaiʻai) ka poʻe hoʻomau lōʻihi. ʻO nā hualoaʻa, hōʻikeʻia nā'ōlepa o nā meaʻai'ōpala iʻoi aku ka nui o ka oxygen i nā kumuhana a me ka ikaika like i ka poʻeʻai manu.
ʻO kekahi mau noiʻi'ē aʻe i mālamaʻia e ka Hale Paʻiʻana o ke Kulanuiʻo Baylor University, ua ukaliʻia kaʻaiʻana o ka wahine holokino vegan ma ka holo wāwae he 8 lā. Hoʻopauʻia ka meaʻawaʻawa ma luna o nā'ōpalu'okikū i makemakeʻia e mālama i kona ikaika a me kāna hana. Uaʻoi aku ka kiʻekiʻe o kāna mea ulu i ka mea i manaʻoʻia no nā meaʻaina meaʻai. Ua hiki iā ia ke mālama i nā manawa lōʻihi e like me nā poʻe holoʻokoʻaʻole i komo i ka heihei. ʻO nā hopena o ka hōʻikeʻana i ka meaʻai maʻamau i hoʻonohonoho ponoʻia me ka holoʻana o nā mauna kiʻekiʻe.
Ua paʻiʻia kekahi aʻo ma ka Case Reports of Cardiology a ua nānā i nā hopena o kaʻaiʻona i kahi trira-triathlete (Triple-Ironman). Nā hualoaʻa i hōʻikeʻia heʻai likeʻole ka hana pāʻani likeʻole i ka meaʻawaʻawa e hoʻohana ana i ka meaʻai maʻalahi. Ke hōʻike hou nei ka hōʻike e hiki ke hōʻailonaʻia i nā meaʻaina maikaʻi i hoʻolālā maikaʻiʻia e nā poʻe'aleʻawa keuʻole me ka pilikiaʻole i ka olakino.
ʻO kahi hua'ōlelo mai
Hoʻomaʻamaʻa houʻia nā mea ulu Vegan i ka laulaʻau a ua hōʻikeʻia e hoʻolako i nā pono maikaʻi loa. ʻOiai ua nele nā noiʻi i nā mea kanu a me nāʻoihana pāʻani, he mau mea pāʻani pāʻani kaulana i loaʻa i ka poʻe holomua. ʻO ka mea e hōʻikeʻia ai ka hopena e hoʻomau mauʻia anaʻo ka myths ma hope o ka veganism a me ka nele i ka noiʻiʻana no ka haʻiʻana i kēia mau meaʻoiaʻiʻoʻole. ʻO ka nānā aku i nā pono maikaʻi maikaʻi o kaʻaiʻana i nā meaʻai o nā meaʻai e kōkua i ka hoʻopauʻana i nā mea e pili ana i nā meaʻai meaʻai (vegan).
> Kālā:
ʻO Fuhrman, Joel a me., Nā meaʻai i ka meaʻai (Vegan) Athlete, Nā Kauka Hoʻohālikelike Nā Kākoʻo Hoʻohanohano, American College of Sports Medicine , 2010.
> Lynch, Heidi et al., Cardiorespiratory Fitness a me ka Peak Torque Differences ma waena o nā meaʻona a me nā mea'oniu a me nā mea akamai:ʻO ke Kaʻina Hana Mahele , MDPI-Nutrients , 2016.
> Roman Leischik a me Norman Spelsberg, "Vegan Triple-Ironman (Hōʻiliʻili i nā huaʻai / hua)," Case Reports in Cardiology , 2014.
>ʻO Rogerson, David, Vegan diets:'ōlelo kūikawā no nā mea pāʻani a me nā mea hoʻokumu, Journal of the International Society of Sports Nutrition , 2017.
> Wirnitzer KC, Kornexl E, Hoʻolālā a me ka lawelawe macronutrient o kahi wahine holokino vegan wahine ma kahi o ka wāwae wāwae he 8 mau lā a me ka holoʻana i ka mauna, nā hananaʻana (Clinical Center Medical Center) , 2014.