10 mau ala e hoʻomaikaʻi ai i kou ʻano ola meaʻai

ʻOiai ʻo ka hahai ʻana i ka ʻai meaʻai meaʻai e hōʻemi ana i ka nui o nā maʻi maʻi mau, ʻoi aku ka nui o ka noho ʻana i ke ola olakino ma mua o ka ʻoki wale ʻana i nā huahana holoholona. Hiki i nā mea kanu a me nā vegans ke loaʻa i nā meaʻai maikaʻi ʻole a me nā ʻano nohona like ʻole e like me nā omnivores: no ka laʻana, makemake i nā meaʻai kūpono, kaulana, a maʻalahi hoʻi ka hoʻomākaukau ʻana a me ka mālama ʻole ʻana i nā huaʻai a me nā meaʻai no ka ʻono ʻono ʻono i nā meaʻono vegan nona ka hoʻowalewale paʻakikī ke pale aku.

ʻO ka meaʻai meaʻai meaʻai he kumu paʻa ia e kūkulu ai i ke ola olakino. I mea e hoʻoikaika ai i kēia kumu, e hāʻawi wau iā ʻoe i nā ʻōlelo aʻoaʻo 10 e hoʻoikaika i kou manaʻo paʻa e mālama i ka noʻonoʻo maʻamau a me ka hoʻomanawanui.

1. Ka lawe ʻana i ka sodium

ʻO ka awelika o ka meaʻai meaʻai meaʻai ʻAmelika e ʻai i 4-6 mau manawa ʻoi aku ka nui o ka sodium ma mua o ka pono, akā emi iki ma mua o nā ʻAmelika omnivorous. ʻO ka hapa liona o ka sodium mai nā meaʻai i hoʻoponopono ʻia: "nā ʻaina ahiahi" (ʻo ka ʻiʻo a iʻa paha me ka ʻaoʻao ʻaoʻao i ʻōwili ʻia i ka alumini a i ʻole ka plastic) a me ka ʻiʻo, a me nā meaʻai meaʻai paʻakai e like me nā pretzels, nā ʻeke ʻeke, nā nati paʻakai, a me ka mākaukau. meaʻai. ʻAʻole paha hiki iā ʻoe ke ʻōlelo pololei i ka nui o ka sodium i loko o kahi pāʻina hale ʻaina, akā hiki iā mākou ke ʻōlelo palekana i ka nui o ka nui. ʻAʻole pono e ʻōlelo, hoʻonui ia i kāu ʻai nui o ka sodium.

He aha nā pilikia o ka ʻai nui ʻana i ka sodium?

ʻO ka ʻai nui i ka paʻakai ke kumu nui o ka maʻi puʻuwai a me ka hahau. Eia kekahi, ʻo ka hoʻonui ʻana i ka sodium i loko o ka meaʻai e alakaʻi i ka nalowale o ka calcium - he mea hoihoi paha kēia ʻoiaʻiʻo i nā vegans he haʻahaʻa ka meaʻai i ka calcium. E hana kāua i nā helu. Inā ʻai ʻoe ma lalo o 1500 mg o ka sodium i kēlā me kēia lā (a ʻaʻole ʻoi aku ma mua o 400 mg i kēlā me kēia pāʻina, e waiho ana i kahi lumi no nā mea ʻai), ke hana nei ʻoe i ke akamai loa.

2. Kōpaʻa

"Ehia ka nui o kēlā mau kuki vegan i hōʻike ʻia ma ka puka makani?" Ma mua o ka nīnau ʻana i kēia nīnau, e hoʻomanaʻo i kēlā ʻaʻohe pono o ke kō hou! A inā he ʻoiaʻiʻo nā ʻōlelo e pili ana i ka sodium no ke kō, ʻai nā mea kanu i ka nui o ke kō e like me ka awelika ʻAmelika-ma kahi o 100 paona i ka makahiki. Loaʻa ka hapa nui o kēia kō mai ka kiʻekiʻe-fructose corn syrup, ka mea maʻamau i loaʻa i nā sodas a me nā wai.

ʻAʻole "ʻono" nā hopena olakino o ke kō. Hiki i ka momona ke alakaʻi i ka maʻi diabetes, ka maʻi kanesa a me ka maʻi puʻuwai. Eia kekahi, ʻaʻohe mea makemake e hoʻonui i ka manawa ma ka noho o ka dentist, e hakakā ana i nā lua. A ʻo nā meaʻai kiʻekiʻe i ke kō e hoʻopau pinepine i kēlā mau huaʻai a me nā mea kanu a kou makuahine i haʻi mau ai iā ʻoe e pili ana i nā pono. ʻO ka koho maikaʻi loa ʻo ia ka ʻai ʻana i ke kō liʻiliʻi e like me ka hiki.

3. Nā huaʻai holoʻokoʻa

ʻO kekahi pilikia me nā kuki vegan i ka puka makani he palaoa keʻokeʻo. ʻO ka palaoa keʻokeʻo ka huahana i koe ma hope o ka hana ʻana i ka palaoa a ua wehe ʻia ka bran a me nā germs, nā kumu o ka hapa nui o ka fiber, antioxidants, vitamina a me nā minela i loko o nā kīʻaha holoʻokoʻa.

Pela, keia ʻO nā huahana i hana ʻia mai ka laiki keʻokeʻo a me ka palaoa keʻokeʻo (pasta, berena, a me nā mea ʻē aʻe) he mau hiʻohiʻona haʻahaʻa o ia mau "mea hoʻomohala ikehu" e like me ka palaoa piha. E ho'āʻo e koho i nā meaʻai i hana ʻia mai nā kīʻaha piha. Ma kāu mau hale ʻaina ʻAsia punahele, e noi i ka laiki palaka; E ʻai hou aku i ka palaoa a me ka pasta, a me ka bale, quinoa, amaranth, buckwheat, spelled, a me kamut. E mālama pono i ka palaoa i kāu ʻai; nani ka ʻeleʻele.

4. ʻO nā momona maikaʻi a maikaʻi ʻole

ʻOiai ka haʻaheo o ka poʻe mea ʻai meaʻai i kā lākou ʻai haʻahaʻa holoholona, ​​​​hiki i kā lākou ʻai ke loaʻa i ka nui o nā momona momona, mai ka waiu a me nā hua manu, ka ʻaila pāma a me ka niu, a me nā momona trans, mai nā ʻaila meaʻai hydrogenated hapa. Loaʻa nā momona trans i nā meaʻai i kālua ʻia, margarine a me nā meaʻai palai. Hoʻonui nui nā momona momona a trans i ka maʻi puʻuwai. ʻO nā momona maikaʻi loa he ʻaila ʻoliva, ʻaila canola, a me nā aila mai nā avocados holoʻokoʻa, nā nati, a me nā ʻanoʻano.

Pono e ʻike nā mea kanu i nā momona omega-3 (kahi i loaʻa mau i ka iʻa). Ua hoʻopili ʻia nā momona Omega-3 i ka hōʻemi ʻia o ka maʻi puʻuwai.

ʻO nā kumu Vegan o kēia mea ʻo ia ka ʻanoʻano hemp, ka ʻaila flaxseed, a me ka walnuts. Ma kahi o nā samosa Indian i hoʻomoʻi ʻia i ka aila a i ʻole nā ​​​​huaʻai Kina i hoʻoheheʻe ʻia i ka aila, e kauoha i ka berena palaoa holoʻokoʻa India a me nā huaʻai Kina i hoʻomoʻa ʻia me kahi kīʻaha ʻokoʻa. Pono nō hoʻi e nānā i nā kuki Vegan.

5. E hoʻomalu i ka ʻai ʻana i nā meaʻai i hana ʻia

ʻO nā meaʻai i hana ʻia he kiʻekiʻe i ka sodium, ke kō a me ka momona a haʻahaʻa i nā kīʻaha holoʻokoʻa. Nui nā mea ʻai meaʻai e ʻoliʻoli i nā pani soy no nā ʻiʻo maʻamau e like me ka ʻoki, ka moa, a me ka puaʻa. E like me ka nui o nā meaʻai i hoʻoponopono ʻia, ʻaʻole i loaʻa i kēia mau meaʻai ka nui o nā meaʻai me nā meaʻai holoʻokoʻa ʻole i hoʻoponopono ʻia a ʻaʻole pono e lilo i mea nui i ka meaʻai. E ho'āʻo e ʻai i nā huahana soy liʻiliʻi e like me ka tempeh, tofu, miso, shoyu, tamari, a me ka waiū soy.

6. E hoopau ana i ka huina kupono o TZLO

ʻO nā "mea hana" ikaika loa i ka mea kanu "arsenal" he mau lau ʻōmaʻomaʻo uliuli. - ikaika loa i kūpono iā lākou i kā lākou iho pōkole: TZLO. Aia kēia pūʻulu i ka spinach, kāpeti, brauncol, lau sinapi, lau turnip, lau beet, a me ka broccoli.

ʻO ka hapa nui o nā lau ʻōmaʻomaʻo ʻeleʻele he waiwai i nā antioxidants, mineral, a me ka fiber, a haʻahaʻa loa i nā calorie, ke kō, ka sodium, a me ka momona. Ma waho aʻe, he kumukūʻai lākou. ʻO ka nui o ka TGLO i ʻai ʻia e nā mea ʻai meaʻai he mea liʻiliʻi wale nō ia ma mua o ka nui o ka TGLO i ʻai ʻia e nā mea kanu ʻole - ke kamaʻilio nei mākou e pili ana (ma kahi o) 1/4 kīʻaha i kēlā me kēia lā. He mea lawa ʻole kēia, me ka nānā ʻole i nā meaʻai ʻē aʻe i komo i loko o ka meaʻai. Ma kēia ʻano, Pono nā mea kanu i ka nānā kūikawā e hoʻonui i kā lākou lawe ʻana i nā TZLO.

7. ʻO nā kumu waiwai maikaʻi e like me ke Calcium, Iron, Iodine a me Zinc

ʻO nā minerale e like me ka calcium, ka hao, ka iodine a me ka zinc he mea nui i ko mākou kino. Kōkua lākou i ke kūkulu ʻana i nā iwi ikaika, pale i ka anemia, hoʻoulu i ka hana thyroid, kākoʻo i ka ʻōnaehana pale, a hoʻoikaika i ka ulu a me ka ulu ʻana. Aia nā minerala i nā meaʻai he nui. ʻO Kale, brauncol, tofu me ka calcium sulfate, ka waiu soy a me nā wai i hoʻopaʻa ʻia i ka calcium, a ʻo ka soybeans nā kumu maikaʻi o ka calcium. ʻO nā pīni, nā'ōmaʻomaʻo, a me nā kīʻaha holoʻokoʻa nā kumu hao maikaʻi loa no nā meaʻai meaʻai.

ʻO nā meaʻai e like me nā ʻalani, nā tōmato, a me nā cantaloupe he waiwai nui i ka huaora C: ke lawe ʻia me nā meaʻai i loko o ka hao, e hoʻomaikaʻi ʻia ka hiki o ke kino ke komo i ka hao. Nā huahana e like me ʻO ke kī, kekahi mau mea ʻala, kofe, a me nā huahana waiū e pale i ke kino mai ka lawe ʻana i ka hao. Pono paha nā mea hoʻohui hao, ʻoi loa no nā wahine i ka wā hāpai a me ka pre-menopause.

ʻO nā meaʻai Vegan i loaʻa ka nui o ka iodine i kaupalena ʻia i ka limu a me ka paʻakai iodized: ʻO ka paʻakai kai a me ka paʻakai i loko o nā meaʻai i hoʻoponopono ʻia he nui ka nui o ka iodine. Pono ka poʻe i kaupalena i ka nui o ka paʻakai i kā lākou ʻai i ka nui o ka iodine, hiki ke loaʻa mai nā mea hoʻohui meaʻai a i ʻole limu.

ʻO nā kumu maikaʻi o ka zinc he pīni maloʻo, oatmeal, hua palaoa, nati, a me nā huahana soy. Hāʻawi ka pī Adzuki (azuki) a me nā ʻanoʻano paukena i ke kino i ka nui o kēia meaʻai koʻikoʻi. Pono nā Vegans e ʻai i ka zinc ma mua o ka RDA (Recommended Dosage for a Specific Nutrient (Bioactive Substance)) no ka uku ʻana i ka liʻiliʻi o ka zinc mai nā meaʻai i hoʻokomo pinepine ʻia i nā meaʻai vegan.

8. Huaʻala D

He kuleana koʻikoʻi ka Vitamin D i ka hoʻokumu ʻana i ka iwi, ka pale ʻana i ka maʻi kanesa, a me ka absorption calcium, ʻoi aku hoʻi inā he haʻahaʻa ka nui o ka calcium. I nā Caucasians, hiki ke hoʻohui ʻia ka nui o ka vitamin D ma ka wehe ʻana i nā lima a me ke alo i ka lā no 15 mau minuke i kēlā me kēia lā. Pono ka poʻe ʻelemākule, ka poʻe ʻulaʻula, a me ka poʻe i pili ʻole ka ʻili i ka lā i nā kumu kumu ʻē aʻe o ka huaora D, e like me nā meaʻai i hoʻopaʻa ʻia me kēia huaora a me nā meaʻai meaʻai i loko. Me ka loaʻa ʻole o ka vitamina D, holo mākou i ka pilikia o ka "deboning" iā mākou iho!

9. Huaola B12

ʻO ka Vitamin B12 kahi meaʻai pono e pono ai ke kino o ke kanaka ma nā mea liʻiliʻi.; akā naʻe, inā nalo mai kāu ʻai, hiki ke ala mai nā pilikia koʻikoʻi. He mea koʻikoʻi kēia huaora no nā kamaliʻi, nā keiki, a me nā wahine hāpai a hānai paha.

ʻAʻole loaʻa maoli ka Vitamin B12 i nā meaʻai meaʻai, no laila pono nā vegans e hana pālua e hoʻokomo i loko o kā lākou meaʻai. ʻO nā kumu kumu holoholona ʻole o ka huaora B12 ʻo ia ka Red Star Vegetarian Support Mix nutritional yeast, B12-forted cereals a me ka waiū soy, a me nā mea hoʻohui meaʻai i loaʻa i kēia huaora.

10. Hooikaika kino

ʻOiai ua pili pono ka hoʻoikaika kino me ka emi ʻana o ka pilikia o nā maʻi like ʻole a me ka hoʻomaikaʻi ʻana i ke olakino, manaʻo ka poʻe mea ʻai meaʻai e pili ana i ka hoʻoikaika kino ma ke ʻano like me ka poʻe ʻaʻole mea kanu. He mea nui ka papahana hoʻoikaika kino o ke ola olakino. Pili pololei ka hoʻoikaika kino i ka iwi iwi, he mea nui ia i ka ʻai ʻana o ka calcium maʻamau maʻamau o nā mea ʻai meaʻai.

Pono ʻekolu ʻano hoʻoikaika kino no ka loaʻa ʻana o ke olakino holoʻokoʻa o ke kino.: hoʻoikaika kaumaha (hoʻonui i ka iwi iwi a me ka nui o ka ʻiʻo), nā hoʻoikaika cardiovascular (hoʻoikaika i ka puʻuwai a hoʻohaʻahaʻa i ke koko), a me nā hoʻomaʻamaʻa hoʻopololei (hoʻomaikaʻi i ka hoʻonohonoho ʻana, hoʻemi i ka hopena o ka hāʻule).

Hiki ke hoʻonui i ke ʻano hoʻoikaika olakino o ka meaʻai meaʻai ma o ka hoʻololi ʻana i ia mea. Malia paha ʻo ke ala maikaʻi loa e hahai ai i ka meaʻai meaʻai meaʻai olakino e lilo i mea ʻai meaʻai olakino e ʻike a apo i nā hana olakino e pono ai ka nānā ʻana a i ʻole ka hoʻomaikaʻi ʻana. Inā kūpono, e ʻike i kahi mea ʻai meaʻai a i ʻole kākāʻōlelo ʻoihana.