ʻAʻole ʻokoʻa nā mea pāʻani Vegan me nā mea haʻuki ʻē aʻe. "ʻAʻole pono iaʻu e hana i kekahi mea kūikawā," wahi a Jacob, he 14 mau makahiki he XNUMX makahiki a me ka mea hoʻokani pīpeku i ka vegan mai ka hānau ʻana. Manaʻo kekahi poʻe hiki i nā alakaʻi meaʻai koʻikoʻi ke hoʻopilikia i ka mea pāʻani a keʻakeʻa i kā lākou hana.
Eia naʻe, ʻaʻole ʻoiaʻiʻo kēia. Ua lanakila ʻo Carl Lewis i ʻeiwa mau mekala gula ma hope o ka hoʻololi ʻana i ka meaʻai meaʻai. Hiki i nā Vegans ke ʻai i nā ʻano meaʻai like ʻole a loaʻa ka nui o nā calorie e hana maikaʻi ma kēlā me kēia pae, mai ka amateur a hiki i ka 'Olumepika. Hiki ke ʻōlelo like ʻia e pili ana i nā ʻōpio ʻōpio ikaika loa.
Pono nā mea pāʻani Vegan e pili i ka meaʻai kaulike, akā ʻaʻole lākou hopohopo no ka ʻai nui ʻana. ʻOiai lākou e ʻai nui i nā meaʻai o nā ʻano like ʻole, e ola maikaʻi lākou.
ʻO ka loaʻa ʻana o ka protein mai nā kumu like ʻole e like me nā nati, nā pī, nā huahana soy, a me nā kīʻaha holoʻokoʻa e kōkua i nā mea pāʻani e mālama i ko lākou ikaika.
E ʻai i nā meaʻai kiʻekiʻe i ka huaora B 12 a me ka huaora D, e like me ka waiu soy paʻa, nā kīʻaha a me ka hū meaʻai, a loaʻa iā 15 mau minuke o ka lā i kēlā me kēia lā. E kōkua ana kēia mau meaʻai e hāʻawi iā ʻoe i ka ikehu.
Pono nā kaikamahine Vegan e hōʻoia i ka lawa o ka hao.
E kaʻana like i nā muffin vegan a me nā kīʻaha ʻē aʻe me kāu mau hoa hui, leʻaleʻa! He ala maikaʻi kēia e ʻike ai i nā huahana hou no nā poʻe ʻē aʻe a hauʻoli pū me nā hoaaloha.
ʻAʻole paʻakikī ka hoʻonohonoho ʻana i nā meaʻai no nā ʻōpio vegan. Pono nā poʻe ʻōpio vegan e loaʻa i ka hapa nui o kā lākou mau calorie mai nā haʻahaʻa paʻakikī, kahi helu haʻahaʻa mai ka protein, a he wahi liʻiliʻi mai ka momona. Ma keʻano holoʻokoʻa, inā he vegan ʻoe, pono ʻoe e kiʻi i ka 0,6 a i ka 0,8 grams o ka protein no ka kilokani o ke kaumaha o ke kino a me ka 2,7 a i ka 4,5 grams o nā kalapona i hoʻokahi kilokani o ke kaumaha o ke kino. No nā ʻōpio vegans, hiki ke hoʻokō ʻia kēia mau koi āpau ma ka ʻai ʻana i nā ʻano meaʻai e lawa ai nā calorie.
ʻO nā meaʻai maʻamau a ka poʻe ʻōpio vegan e ʻai ai, ʻo ia ka palaoa piha, pasta, veggie burgers, nā mea kanu ʻōmaʻomaʻo, hummus, a me ka pata pīnī.
ʻO ka mea pāʻani pōpeku 17 makahiki a me ka vegan mai ka makahiki 11 he mea maʻalahi ia e lilo i vegan a noho ikaika: "ʻAi au i ka oatmeal i hana ʻia me ka waiu soy, maiʻa, a hoʻopiha pinepine ʻia me nā huawaina, kinamona, a hoʻonoʻo ʻia me ka pata vegan no ka ʻaina kakahiaka. No ka ʻaina awakea, hiki iaʻu ke ʻai i ka ʻuala me ka tofu a me ka laiki, a no ka ʻaina ahiahi, hiki iaʻu ke ʻai i ka sopa lentil, ka ʻuala bakena, a me nā mea kanu ʻē aʻe e like me ka broccoli a i ʻole ka pī.
He mea nui nō hoʻi i ka poʻe ʻōpio ke hoʻolohe i ka huaora B 12 a me ka huaora D. Hiki ke loaʻa ka Vitamin B 12 i nā meaʻai paʻa, me ka waiu soy, nā kīʻaha, a me ka hū meaʻai. Hiki ke loaʻa ka Vitamin D i nā meaʻai paʻa e like me ka waiū soy a me nā cereals, a hiki ke loaʻa mai ka hoʻolilo ʻana i 15 mau minuke i ka lā i kēlā me kēia lā i nā mahina kauwela.
ʻO nā meaʻai nui i ka hao he mau lau ʻōmaʻomaʻo, soybeans, tofu, lentils, quinoa, a me nā huawaina. E ʻai i nā meaʻai kiʻekiʻe i ka vitamina C, e like me ka wai ʻalani, ka ʻuala tōmato, ka bele, a i ʻole broccoli, me nā meaʻai kiʻekiʻe i ka hao.
Hiki i ka 'âlapa ke lawe i ka hao.
No kēlā me kēia 'âlapa - ma mua, i ka wā a ma hope o ka ho'oma'ama'a 'ana - he mea nui e ho'opiha i nā waihona ikehu i nalowale a kūkulu i ka nui o ka 'i'o. No nā ʻōpio ʻōpio, hiki ke paʻakikī kēia ma muli o ka papa hana kula koʻikoʻi. ʻO ke kūpono, pono e loaʻa i ka mea pāʻani he 200 calories i hoʻokahi hola ma mua o kahi hanana haʻuki a i ʻole 400 calories ʻelua mau hola ma mua o kahi hanana haʻuki.
Pono ka 'âlapa 'ōpio hiki 'ole ke 'ai ma ka papa e 'ai hou aku i ka 'aina awakea a i 'ole e lawe mai i ka 'ai mea'ai 200-calorie e 'ai koke ma hope o ka papa. Ma keʻano laulā, ʻo kēlā me kēia 200 calories pono ʻoe e kali i hoʻokahi hola ma mua o ka hoʻomaka ʻana i kāu hoʻomaʻamaʻa. No ka laʻana, inā ʻai ʻoe i 600 calories i ka ʻaina awakea, pono ʻoe e kali i ʻekolu hola ma mua o ka hoʻomaka ʻana i kāu hoʻomaʻamaʻa. No nā calorie hou aʻe, e hoʻāʻo e hoʻohui i ka pata pīnī, hummus, soy yogurt me nā hua, muesli, nati, ʻeke, a me nā wai huaʻai i kāu ʻaina awakea.
I ka wā hoʻoikaika lōʻihi, hiki i ka mea pāʻani ke hōʻoluʻolu iā ia iho. He 90 mau minuke ma hope o ka hoʻomaka ʻana o ka hoʻomaʻamaʻa ʻana, pono ka mea pāʻani e inu i ka wai a i ʻole ka wai a ʻai i kahi mea kiʻekiʻe i loko o nā ʻakika, e like me ka maiʻa. I ka wā hoʻoikaika pōkole, ʻo ka wai ka mea inu maikaʻi loa. Eia kekahi, pono e inu i ka wai i ka nui o ka lā.
Hiki ke hoʻopiha i kāu mau hale kūʻai ikehu i kahi pāʻina kiʻekiʻe-carb, ʻano-protein 15-30 mau minuke ma hope o kāu hoʻomaʻamaʻa. ʻO nā ʻōpio ʻaʻole i loaʻa ka manawa kūpono e ʻai pono ma hope o ka hoʻomaʻamaʻa ʻana, pono lākou e lawe i nā ʻāʻī me lākou: kahi ʻāpala, kahi sanwiti pīkī pīkī, hummus i loko o ka berena pita, ka wai ʻalani me ka lima o nā nati o nā ʻano like ʻole. He mea nui ka ʻai ʻana ma hope o ka hoʻoikaika kino a kōkua i nā mea pāʻani e hoʻopiha i ka ikehu a kūkulu i ka ʻiʻo.
No kēlā me kēia 'âlapa i ho'oma'ama'a ikaika, hiki ke lilo i mea pa'akikī. No ka pale ʻana i ka pohō kaumaha i ka wā o ka hoʻomaʻamaʻa ʻana, pono nā mea pāʻani e ʻai i nā calorie hou aʻe. Hiki ke kōkua i ka ʻai ʻana i nā meaʻai e like me nā aila, nā ʻuala vegan, nā ʻuala, nā kīʻaha, pasta, a me ka laiki e hoʻemi i ke kaumaha o ka mea pāʻani. Inā lilo maoli ka poho kaumaha i pilikia, pono ʻoe e nīnau i kahi meaʻai meaʻai.
Ma ka ʻai ʻana i ka meaʻai like ʻole a me ka loaʻa ʻana o nā calorie, hiki i nā ʻōpio vegan ke hana like me kā lākou mau hoa hui, inā ʻaʻole maikaʻi.