Hiki ke pilikia ka meaʻai a mākou e ʻai ai i kēlā me kēia lā, ʻoiai inā hoʻoholo ʻoe e hoʻololi i kahi meaʻai hou me ka ʻole o ka ʻike mua.
Pehea ka pilikia o ka meaʻai, nīnau ʻoe. ʻAe, ke noʻonoʻo ʻoe pehea e hiki ai i ka nele o nā meaʻai ke hoʻoulu i nā hopena ʻaoʻao, mai ka loaʻa ʻana o ke kaumaha a i ka emi ʻana o ka hana noʻonoʻo a me nā mea ʻē aʻe, ʻo ka pane he "pilikia loa." Inā like ʻoe me nā poʻe ʻAmelika, ʻo kāu "ʻano" hou ka hele ʻole i ka ʻiʻo.
ʻAʻole hiki ke hōʻole ʻia nā pōmaikaʻi olakino o ka meaʻai meaʻai meaʻai (vegan). Ua hōʻike ʻia nā haʻawina he nui e pili ana kahi meaʻai i hoʻolālā maikaʻi ʻia, ka meaʻai, ka mea kanu me ka haʻahaʻa o ka momona, ka maʻi puʻuwai, ka maʻi diabetes, a me ka hahau ʻana, a me ka lōʻihi o ke ola.
ʻO ka huaʻōlelo koʻikoʻi ma ʻaneʻi ʻo "kahi meaʻai i hoʻolālā maikaʻi ʻia, meaʻai, mea kanu." Hoʻopili maʻalahi nā kānaka i ka meaʻai meaʻai meaʻai a vegan paha me ke olakino, akā ʻoiaʻiʻo, ʻo ka hoʻopau ʻana i ka ʻiʻo mai ka meaʻai ʻaʻole ia e hōʻoiaʻiʻo i ke olakino maikaʻi. ʻO ka ʻoiaʻiʻo, ʻo ka lilo ʻana i mea ʻai meaʻai maʻi e like me ka maʻi ʻai ʻai ʻai. Loaʻa ka pōmaikaʻi maoli i ka wā e hoʻololi ʻia ai ka ʻiʻo a me nā huahana waiu me nā huaʻai, nā mea kanu, nā legumes, soy, a me nā meaʻai momona.
Loaʻa paha iā ʻoe ka ʻike meaʻai mai kahi kumu hilinaʻi ʻole.
Inā hoʻoholo ʻoe e lilo i mea ʻai meaʻai ma hope o ka heluhelu ʻana i kahi ʻatikala e pili ana i kāu mea kaulana kaulana e hoʻolaha ana i ka vegetarianism, pono ʻoe e heluhelu hou aku. ʻOiai ke nānā aku nei lākou i ka slim a me ke olakino, ʻaʻole ia he manaʻo e loaʻa iā lākou nā mea pono āpau e pono ai no ka hana maʻamau o ke kino. He mea maʻamau ka hemahema o ka huaora i nā meaʻai meaʻai meaʻai i hoʻolālā maikaʻi ʻole ʻia, ʻoi aku ka hemahema o ka huaora B12. Ua hōʻike ʻia kahi haʻawina hou i ka nui o ka hemahema B12 ma waena o nā mea ʻai meaʻai. ʻO ka nele i ka huaora lōʻihi hiki ke alakaʻi i ka pōʻino aʻalolo mau. He mea maʻalahi loa ka pale ʻana i kēia hemahema: e ʻimi i kahi kumu hilinaʻi o ka ʻike a i ʻole e nīnau i ke kauka a i ʻole ka meaʻai meaʻai.
Pili ʻoe i ka ʻai ʻai?
ʻIke pinepine au i nā "lāʻau lapaʻau" vegan—ʻo ka poʻe i haʻalele i ka ʻiʻo a hoʻopiha i ka hakahaka me nā chips, pretzels, a me nā kuki no ka mea ʻaʻole lākou i ʻike i ka mea ʻē aʻe e ʻai ai. ʻO ka pilikia, ʻaʻohe waiwai o ka ʻai. He wahie makehewa wale ia e waiho ʻia i loko o ka momona (no ka mea ʻaʻole hiki iā ʻoe ke ʻai ia) a hoʻonui i ka pilikia o ka maʻi puʻuwai. Inā he mea ʻai meaʻai ʻoe, e hoʻāʻo e hoʻokuʻu i nā ʻāpana gravy a koho i nā meaʻai ʻoi aku ka nui o nā meaʻai e like me kā kāloti, pīkī pīkī, popcorn, pahū palaoa piha, a i ʻole nā ʻalemona me nā huawaina.
Ua like kāu ʻai
E noʻonoʻo: ala ʻoe i kēlā me kēia kakahiaka a hoʻokomo i nā lole like. ʻOiai ke nānā maikaʻi nei kou mau lole i kahi pāʻina, ʻaʻole kūpono ia no kahi nīnauele hana. Ke laina lalo: ʻaʻole hiki i hoʻokahi lole ke kūpono i nā pono pilikino a me nā pono ʻoihana. Loaʻa paha iā ʻoe ka mea aʻu e loaʻa nei: i kēia hiʻohiʻona, ʻo kou lole kāu meaʻai. Inā ʻoe e ʻai i ka mea like i nā manawa a pau, e nele ana ʻoe i ka nui o nā huaora koʻikoʻi, nā minerala, a me nā momona maikaʻi, e pilikia ana i ka hemahema o nā meaʻai a i ʻole e hoʻi hou i ka ʻiʻo.
ʻO ke ʻano meaʻai ke kī i ka wā e pili ana i ke olakino. E noʻonoʻo i ka loaʻa ʻana o ka protein (nā hua, nā ʻanoʻano, legumes, tofu), calcium (nā mea kanu ʻeleʻele a me ka ʻōmaʻomaʻo, kale, broccoli), hao (piʻi maloʻo a me nā lentils, soybeans), vitamina B12 (palapala ʻai ʻono, waiu soy, iʻa ʻaila) , ka huaʻai D (ka lā o ke awakea a me nā mea hoʻohui), a maʻamau e ʻai i nā huaʻai a me nā mea kanu.
Noho ʻoe i loko o kahi pūmua protein
I ka pili ʻana i ka protein, aia ʻelua mau manaʻo. ʻO kekahi, hiki iā ʻoe ke kiʻi wale i ka protein "ʻoiaʻiʻo" mai ka steak a me ka moa, a ʻo ka lua, pono ʻoe i ka nui o ka protein e ola ai. Inā ʻoe e noho ana i loko o kahi pūmua protein, kokoke au e pohā. ʻOiai ʻaʻole i loaʻa hou i kāu meaʻai ka protein e uwē ana a uwē, maikaʻi nō hoʻi ka protein mai nā kumu i kani ʻole ʻia.
ʻO nā kumu maikaʻi o ka mea kanu i hoʻokumu ʻia i ka mea kanu ʻo ia ka lentils, ka soybean holoʻokoʻa, ka pīkī pīkī, ka quinoa, ka ʻeleʻele a me ka ʻulaʻula, ka moa, a me ka pī. Eia hou, pono ʻoe i ka liʻiliʻi ma mua o kou manaʻo. Pono ka hapa nui o ka poʻe ma kahi o 0,8 g no 1 kg o ke kaumaha.
Hiki iā ʻoe ke helu i kēia ma kekahi mau ʻanuʻu maʻalahi:
- E puunaue i ke paona ma ka 2,2 e loaa ke kaumaha ma na kilokani
- E hoʻonui i ka helu i loaʻa me 0,8-1
- No ka laʻana, inā he 125 paona ʻoe, pono ʻoe ma kahi o 45-57 grams o ka protein i kēlā me kēia lā.
Manaʻo ʻoe ua pale ʻoe i ka maʻi lawe ʻai
ʻOiai ke hoʻololi nei ka poʻe he nui i ka meaʻai meaʻai no nā kumu olakino, ke hele nei kekahi ma kēia ala ma hope o ka hoʻolilo ʻana i nā pō he nui ma ka ʻaoʻao o ka lua. ʻO ka mea pōʻino, ʻaʻole e pale loa ka meaʻai mea kanu iā ʻoe mai nā hua bacteria ʻino i kāu meaʻai. ʻO ka ʻoiaʻiʻo, hōʻike kahi hōʻike CDC i nā mea kanu ke kumu e like me ka nui o nā maʻi lawe ʻai e like me ka ʻiʻo. ʻOiai ke kū mai nei nā maʻi maʻi mai ka meaʻai i kēlā me kēia pule, ʻo nā mea maʻamau wale nō ka mea i komo i loko o ka nūhou.
No ka laʻana, he laha o listeriosis ma muli o ka cantaloupe, ka mea i pepehi i 33 a ua aneane 150 kanaka maʻi i 2011. ʻO ka laina lalo, ʻo ka palekana o ka meaʻai e hele mua i kēlā me kēia (ʻo ia hoʻi nā keiki a me nā poʻe me nā ʻōnaehana pale nāwaliwali) e makemake ana e nānā aku. ʻai "maʻemaʻe".
He mea kupaianaha nā mea kanu, akā ʻaʻole lākou e loaʻa ka manaʻo e pono ai lākou. Ma ka pale ʻana i kēia mau hewa a kau i nā mea kanu ma luna o kāu ʻai, hiki iā ʻoe ke hoʻohui i nā makahiki i kou ola a, ʻoi aku ka mea nui, hoʻohui i ke ola i kou mau makahiki!