1. E hoʻohui i kahi liʻiliʻi liʻiliʻi o ka flaxseed a i ʻole ka ʻaila hempseed i nā ʻaʻahu saladi a i ʻole nā palaoa moa. 2. E hoʻohui i nā nati a me nā ʻanoʻano - i hoʻomoʻa ʻia a i ʻole ka maka - i nā salakeke, nā ʻuala meaʻai, nā kīʻaha, nā ketchups, a me nā gravies. 3. E ʻai i nā nati a me nā ʻanoʻano ma ke ʻano he ʻai ʻai (kahi lima liʻiliʻi i ka lā). 4. E hoʻohui i ka hemp a me ka waiū ʻalemona i nā cereals, nā puddings a me nā sopa. 5. E hoʻomoʻa i nā mea kanu i loko o kahi ʻaila ʻoliva liʻiliʻi a i ʻole e hoʻohui i ka ʻuala i nā mea kanu i hoʻomoʻa ʻia. 6. E ʻai i ka avocados, ka maiʻa, ka ʻuala, ka ʻuala, a me nā meaʻai ʻē aʻe he nui ka calorie akā olakino. 7. E ʻai i nā ʻāpana nui o nā kīʻaha holoʻokoʻa e like me ka laiki ʻulaʻula, ka quinoa, ka bale, a me nā mea ʻē aʻe, a me nā kīʻaha pī, ka sopa puʻuwai, ka berena, a me nā tortilla kīʻaha ulu. 8. E ʻai i nā hua maloʻo, e hoʻohui iā lākou i nā cereals a me nā puddings. 9. E hoʻohui i kahi waiu niu a me ka curry i nā mea kanu sautéed. 10. E kāpīpī i nā hua olonā ma luna o ka smoothies a me ka cereals. 11. E hoʻohana i ka hū meaʻai no ka hana ʻana i nā ʻuala, nā pāpale salakeke, popcorn. 12. E ʻai i ka hummus a me ka pata nut i ka wā ʻai a i ʻole ka ʻaina awakea. 13. E ai i ka mea e oluolu ai oe a e maona i kou pololi. 14. E ho'āʻo e ʻai i 6-8 mau huaʻai hou a me nā mea kanu i kēlā me kēia lā me nā meaʻai ma luna. 15. E inu i ka 2 lita o ka wai a me nā wai ʻē aʻe i kēlā me kēia lā.
Eia kekahi, e hōʻoia i ka loaʻa ʻana o nā huaora B 12 a me D. He mea maikaʻi nō hoʻi e nīnau i ke kauka pili i ka vegan e pili ana i kou pilikia pohō kaumaha, a me ka hoʻāʻo ʻana i ke koko.
Judith Kingsbury