Manaʻo ka poʻe ʻo ka vegan ke ola o ka hoʻomākaukau ʻana i ka meaʻai pilikia a paʻakikī. Akā ʻaʻole pono e paʻakikī. Ke koho ʻana i ka mea e ʻai ai i kēlā me kēia lā, hahai ʻo Tracy a me kona makuahine he 50 mau makahiki i kekahi mau loina meaʻai maʻalahi.
E hoʻomanaʻo i kahi kumu olakino
I kēlā me kēia lā, ʻai ʻo Tracy a me kona makuahine i nā ʻano meaʻai nui o nā mea kanu: nā huaʻai, nā mea kanu, nā kīʻaha holoʻokoʻa, nā pīni, nā nati, a me nā ʻanoʻano. ʻO ka hana ʻana i nā kīʻaha mai kēia mau huahana e hāʻawi iā ʻoe i nā manawa palena ʻole e hauʻoli i nā kīʻaha olakino a ʻono e kūpono i nā pono meaʻai āpau.
Eia ke ʻano o:
Hiki i hoʻokahi kīʻaha ke kuhikuhi i hoʻokahi hua holoʻokoʻa, e like me ka maiʻa, ka ʻalani, ka ʻāpala, ka hua waina, a i ʻole ka pea. Eia kekahi, ʻo ke kīʻaha hoʻokahi he kīʻaha cherries, blueberries, hua waina, strawberries, a i ʻole he kīʻaha o nā hua i ʻoki ʻia. ʻAi nā wahine i nā hua maloʻo i ka nui o ½ kīʻaha i ka lā.
Hoʻokahi kīʻaha he ʻumi broccoli florets, 2 medium carrots, hoʻokahi ʻuala nui, ʻoki ʻia nā beets, zucchini, kukama. ʻO 2 kīʻaha o nā lau ʻeleʻele ʻeleʻele ka like me 1 kīʻaha o nā mea kanu.
He mea maʻalahi loa ka ʻai ʻana i hoʻokahi kīʻaha oatmeal, laiki ʻeleʻele, quinoa, millet, a i ʻole pasta palaoa piha i kēlā me kēia lā. Hoʻokahi ʻāpana o ka palaoa palaoa a i ʻole hoʻokahi tortilla palaoa holoʻokoʻa ua like ia me ka ½ kīʻaha o nā kīʻaha piha. No laila, inā ʻoe e ʻai i ka sanwiti me nā ʻāpana berena ʻelua, uhi ʻoe i ka 2/3 o kāu ʻai ʻai i kēlā me kēia lā i nā kīʻaha piha.
Hoʻokahi a me ka hapa kīʻaha legumes - hiki ke lilo i kīʻaha sopa i hana ʻia mai nā lentils, nā pīni ʻulaʻula a i ʻole nā pea ʻāpana. Hiki ke hoʻolei ʻia nā ʻalemona, walnuts, a cashews paha i loko o kāu smoothie kakahiaka.
E mālama i kahi kaulike
He mea nui ka hana ʻana i nā meaʻai kaulike maikaʻi. Inā he laʻa kakahiaka, salakeke ʻaina awakea, a i ʻole hoʻoulu ʻia, e ʻai pono i ka protein (mai nā legumes a i ʻole nā nati), nā momona maikaʻi (mai nā nati), a me nā kalapona paʻakikī (mai nā kīʻaha holoʻokoʻa, nā mea kanu, a me nā huaʻai).
He aha kona ʻano ma ka hoʻomaʻamaʻa? Pono e hoʻopiha ʻia kahi pā maʻamau i ka hapalua me nā huaʻai a me nā mea kanu, ¼ me nā legumes, a ʻo ke koena ¼ me nā kīʻaha piha. E hoʻomanaʻo e hiki ke hoʻohui ʻia nā huaʻai hou, nā kīʻaha piha, a me nā legumes i kahi burrito a i ʻole sopa.
Ola i nā pua
Pono nā kīʻaha e hōʻike i nā kala anuenue o nā huaʻai, nā mea kanu, nā kīʻaha piha, nā legumes, a me nā nati. ʻO nā waihoʻoluʻu a me nā puaʻa i nā meaʻai mea kanu mai nā phytochemicals. ʻO kēia mau phytochemical nā pūhui pale e hāʻawi ana i nā pono olakino he nui ma ke kōkua ʻana i ka pale ʻana a hoʻohuli i nā maʻi maʻi nui, e like me ka maʻi puʻuwai, ka maʻi kanesa, ka hahau a me ka maʻi diabetes, hoʻonui i ka ʻōnaehana pale a me ke kōkua ʻana i ka ʻai. No laila, ʻo ke olakino i nā kala - ʻoi aku ka ʻeleʻele a me ka mālamalama o ke kala, ʻoi aku ka nui o nā pono olakino.
Pehea ia hana? Ua ʻai paha ʻoe i kekahi mau meaʻai waihoʻoluʻu i kēlā me kēia lā. ʻO nā pepa melemele, nā tōmato ʻulaʻula, nā kāloti ʻalani. E hoʻomaka i ka pāʻani ma ka hoʻokomo ʻana i 2-3 mau meaʻai kala i kēlā me kēia pāʻina.
ʻOi aku ka ʻōmaʻomaʻo
ʻAi ʻo Tracy a me kona makuahine i nā lau ʻōmaʻomaʻo ʻeleʻele 2-3 mau manawa i ka lā me ka mālama ʻana i nā meaʻai āpau. Wahi a nā wahine, ʻo ka ʻōmaʻomaʻo kekahi o nā kī i ke olakino a me ka lōʻihi.
E ho'āʻo e ʻai i 4 kīʻaha ʻōmaʻomaʻo i kēlā me kēia lā. ʻAʻole paʻakikī e like me ka mea i ʻike ʻia.
E hoʻohui i nā kīʻaha 1-2 o ka spinach hou a i ʻole ka hau i kāu smoothie kakahiaka.
Hana i salakeke me 2 kīʻaha kale, arugula, a i ʻole hui pū ʻia o nā lau lau.
e hoʻohui i ka chard i ʻoki ʻia ma ke ʻano he kīʻaha ʻaoʻao i nā mea kanu ʻē aʻe.
ʻO ke ana ka mea a pau
Māhele ʻo Māmā a me ke kaikamahine i ka nui o ka meaʻai i kēlā me kēia lā i ʻehā a ʻekolu paha ʻai liʻiliʻi, ʻaʻole ʻekolu mau meaʻai nui. Ua ʻike lākou ua kōkua iā lākou e hoʻomau i ko lākou pae ikaika. ʻO kā lākou meaʻai e like me kēia:
ʻōmaʻomaʻo cocktail
oatmeal me nā huaʻai
sup a me salakeke
hummus me ka avocado a me nā crouton palaoa piha
ʻōwili huaʻai a i ʻole vegan pizza